{"id":15383,"date":"2023-08-28T13:49:03","date_gmt":"2023-08-28T11:49:03","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=15383"},"modified":"2023-08-28T13:49:04","modified_gmt":"2023-08-28T11:49:04","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%8a%d8%af-%d9%88%d8%a7%d9%84%d8%b1%d8%b3%d8%ba","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%8a%d8%af-%d9%88%d8%a7%d9%84%d8%b1%d8%b3%d8%ba\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u064a\u062f \u0648\u0627\u0644\u0631\u0633\u063a"},"content":{"rendered":"\n<p>\u062a\u0624\u062f\u064a \u064a\u062f\u064a\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u0647\u0627\u0645 \u0643\u0644 \u064a\u0648\u0645\u060c \u0645\u0646 \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0639\u062c\u0644\u0629 \u0627\u0644\u0642\u064a\u0627\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0639\u0644\u0649 \u0644\u0648\u062d\u0629 \u0627\u0644\u0645\u0641\u0627\u062a\u064a\u062d\u060c<br>\u0648\u064a\u0645\u0643\u0646 \u0644\u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u062a\u0643\u0631\u0631\u0629 \u0623\u0646 \u062a\u062e\u0644\u0642 \u0636\u0639\u0641\u064b\u0627 \u0648\u062a\u064a\u0628\u0633\u064b\u0627 \u0641\u064a \u0645\u0639\u0635\u0645\u064a\u0643 \u0648\u0623\u0635\u0627\u0628\u0639\u0643\u060c \u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629<br>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0642\u062f \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0648\u0642\u062f \u062a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0645\u0639\u0635\u0645\u064a\u0643 \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0648\u0646\u0629 \u064a\u062f\u064a\u0643 \u0648\u0623\u0635\u0627\u0628\u0639\u0643\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 <strong>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u064a\u062f<\/strong> \u0648\u0627\u0644\u0631\u0633\u063a.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong><\/a><\/p>\n\n\n\n<h2>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u064a\u062f \u0648\u0627\u0644\u0631\u0633\u063a<\/h2>\n\n\n\n<ul><li>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0646\u0648\u0636\u062d \u0644\u0643 \u0623\u0647\u0645\u064a\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0627\u0644\u064a\u062f \u0648\u0627\u0644\u0631\u0633\u063a \u062d\u064a\u062b \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/li><li>\u0644\u0630\u0627 \u064a\u0648\u0635\u0649 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0643\u0625\u062c\u0631\u0627\u0621 \u0648\u0642\u0627\u0626\u064a \u0623\u0648 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0637\u0641\u064a\u0641.<\/li><li>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0644\u062a\u0647\u0627\u0628 \u0623\u0648 \u062a\u0644\u0641 \u062e\u0637\u064a\u0631 \u0641\u064a \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0645\u0627 \u0644\u0645 \u064a\u0648\u0635\u064a \u0628\u0647\u0627 \u0627\u0644\u0637\u0628\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0644\u0623\u0646\u0647\u0627 \u0642\u062f \u062a\u0633\u0628\u0628 \u0641\u064a \u062a\u0644\u0643 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0630\u0649 \u0644\u0645\u0639\u0635\u0645\u064a\u0643 \u0623\u0648 \u064a\u062f\u064a\u0643.<\/li><li>\u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u064a\u062f \u0648\u0627\u0644\u0645\u0639\u0635\u0645<\/li><\/ul>\n\n\n\n<p>Extended arm<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"526\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/wrist-rotations.webp\" alt=\"\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u064a\u062f\" class=\"wp-image-15387\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/wrist-rotations.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/wrist-rotations-300x225.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0644\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0645\u0639\u0627\u0643\u0633: \u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u0648\u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0633\u0642\u0641.<\/li><li>\u0628\u064a\u062f\u0643 \u0627\u0644\u062d\u0631\u0629\u060c \u0627\u0636\u063a\u0637 \u0628\u0627\u0635\u0627\u0628\u0639\u0643 \u0628\u0631\u0641\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u062b\u0645 \u0627\u0633\u062d\u0628 \u0623\u0635\u0627\u0628\u0639\u0643 \u0628\u0631\u0641\u0642 \u0646\u062d\u0648 \u062c\u0633\u0645\u0643.<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0644\u0645\u062f\u0629 10 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0643\u0644\u0627 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f\u064a\u0646 \u0628\u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li><li>\u0639\u0644\u064a\u0643 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0645\u0639 \u0643\u0644 \u0630\u0631\u0627\u0639.<\/li><\/ul>\n\n\n\n<p>Clenched fists<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"500\" height=\"330\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/e646cdd44a014a7812d746057c3e95d0-0.webp\" alt=\"\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u064a\u062f\" class=\"wp-image-15388\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/e646cdd44a014a7812d746057c3e95d0-0.webp 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/e646cdd44a014a7812d746057c3e95d0-0-300x198.webp 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633\u060c \u0636\u0639 \u064a\u062f\u064a\u0643 \u0627\u0644\u0645\u0641\u062a\u0648\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0641\u062e\u0630\u064a\u0643 \u0645\u0639 \u0631\u0641\u0639 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f.<\/li><li>\u0623\u063a\u0644\u0642 \u064a\u062f\u064a\u0643 \u0628\u0628\u0637\u0621 \u0641\u064a \u0642\u0628\u0636\u062a\u064a\u0643.<\/li><li> \u0644\u0627 \u062a\u0642\u0628\u0636 \u0628\u0625\u062d\u0643\u0627\u0645 \u0634\u062f\u064a\u062f.<\/li><li>\u0645\u0639 \u0644\u0645\u0633 \u0633\u0627\u0639\u062f\u064a\u0643 \u0644\u0633\u0627\u0642\u064a\u0643\u060c \u0627\u0631\u0641\u0639 \u0642\u0628\u0636\u062a\u064a\u0643 \u0645\u0646 \u0633\u0627\u0642\u064a\u0643 \u0648\u0639\u062f \u0646\u062d\u0648 \u062c\u0633\u0645\u0643\u060c \u0648\u0627\u0646\u062d\u0646\u064a \u0639\u0646\u062f \u0627\u0644\u0631\u0633\u063a.<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646.<\/li><li>\u0627\u062e\u0641\u0636 \u0642\u0628\u0636\u062a\u064a\u0643 \u0648\u0627\u0641\u062a\u062d \u0623\u0635\u0627\u0628\u0639\u0643 \u0628\u0628\u0637\u0621.<\/li><li>\u0643\u0631\u0631 10 \u0645\u0631\u0627\u062a.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1024x533.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-13905\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3>\u0627\u0632\u0627\u064a \u0627\u0642\u0648\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u064a\u062f\u064a\u061f<\/h3>\n\n\n\n<ul><li>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0627\u0644\u0645\u0639\u0635\u0645 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/li><li>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629\u060c \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0641\u064a \u0627\u0644\u0645\u0643\u062a\u0628\u060c<br>\u0648\u0645\u0646\u0647\u0627 \u0627\u0644\u0622\u062a\u064a:<\/li><\/ul>\n\n\n\n<p>Desk press<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/deskercise-5.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0644\u0644\u064a\u062f\u064a\u0646\" class=\"wp-image-15389\" width=\"640\" height=\"447\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/deskercise-5.webp 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/deskercise-5-300x210.webp 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<p>\u064a\u0628\u0646\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0645\u062a\u062f \u0645\u0646 \u0645\u0639\u0635\u0645\u064a\u0643 \u0625\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u064a\u0646\u060c<br>\u0639\u0644\u064a\u0643 \u0641\u0642\u0637 \u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n\n\n\n<ul><li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633\u060c \u0636\u0639 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u062a\u062d\u062a \u0645\u0643\u062a\u0628 \u0623\u0648 \u0637\u0627\u0648\u0644\u0629.<\/li><li>\u0627\u0636\u063a\u0637 \u0644\u0623\u0639\u0644\u0649 \u0639\u0644\u0649 \u0642\u0627\u0639 \u0627\u0644\u0645\u0643\u062a\u0628.<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0644\u0645\u062f\u0629 5 \u0625\u0644\u0649 10 \u062b\u0648\u0627\u0646\u064d.<\/li><\/ul>\n\n\n\n<p>Tennis ball squeeze<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"600\" height=\"450\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/blood-pressure-2-1-2.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0644\u0644\u064a\u062f\u064a\u0646\" class=\"wp-image-15390\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/blood-pressure-2-1-2.webp 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/blood-pressure-2-1-2-300x225.webp 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0643\u0631\u0629 \u062a\u0646\u0633 \u0623\u0648 \u0643\u0631\u0629 \u0645\u0637\u0627\u0637\u064a\u0629 \u0628\u0642\u0648\u0629 \u0644\u0645\u062f\u0629 5 \u0625\u0644\u0649 10 \u062b\u0648\u0627\u0646\u064d.<\/li><li>\u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0645\u0624\u0644\u0645\u064b\u0627\u060c \u0648\u0633\u0648\u0641 \u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u062a\u0642\u0648\u064a\u0629 \u0645\u0639\u0635\u0645\u064a\u0643.<\/li><\/ul>\n\n\n\n<p>Thumb work<\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062f\u0641\u0639:<\/p>\n\n\n\n<ul><li>\u0627\u0635\u0646\u0639 \u0642\u0628\u0636\u0629 \u0648\u0648\u062c\u0647 \u0625\u0628\u0647\u0627\u0645\u0643 \u0644\u0623\u0639\u0644\u0649\u060c \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u0639\u0637\u064a \u0639\u0644\u0627\u0645\u0629 \u0625\u0628\u0647\u0627\u0645 \u0644\u0623\u0639\u0644\u0649.<\/li><li>\u0627\u062e\u0644\u0642 \u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0625\u0628\u0647\u0627\u0645\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u064a\u062f\u064a\u0643 \u0644\u0645\u0646\u0639 \u0625\u0628\u0647\u0627\u0645\u0643 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0627\u0633\u062d\u0628 \u0625\u0628\u0647\u0627\u0645\u0643 \u0628\u0631\u0641\u0642 \u0628\u064a\u062f\u0643 \u0627\u0644\u062d\u0631\u0629.<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0648\u0643\u0631\u0631.<\/li><\/ul>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628:<\/p>\n\n\n\n<ul><li>\u0627\u0635\u0646\u0639 \u0642\u0628\u0636\u0629 \u0648\u0648\u062c\u0647 \u0625\u0628\u0647\u0627\u0645\u0643 \u0644\u0623\u0639\u0644\u0649.<\/li><li>\u0642\u0645 \u0628\u0625\u0646\u0634\u0627\u0621 \u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0625\u0628\u0647\u0627\u0645\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u064a\u062f\u064a\u0643 \u0644\u0645\u062d\u0627\u0648\u0644\u0629 \u0625\u0628\u0642\u0627\u0621 \u0625\u0628\u0647\u0627\u0645\u0643 \u0645\u0648\u062c\u0647\u064b\u0627 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641.<\/li><li>\u0627\u0633\u062a\u062e\u062f\u0645 \u064a\u062f\u0643 \u0627\u0644\u062d\u0631\u0629 \u0644\u062f\u0641\u0639 \u0627\u0644\u0625\u0628\u0647\u0627\u0645 \u0628\u0631\u0641\u0642 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0648\u0643\u0631\u0631.<\/li><\/ul>\n\n\n\n<h4>\u0643\u064a\u0641 \u062a\u0628\u0646\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u064a\u062f \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u061f<\/h4>\n\n\n\n<p>\u062a\u0639\u062f <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%8a%d9%88%d8%ac%d8%a7\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0645\u0639\u0635\u0645\u064a\u0643 \u0648\u064a\u062f\u064a\u0643\u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0639\u0631\u0636 \u0644\u0643 \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<br>\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0628\u0627\u0644\u0645\u0646\u0632\u0644:<\/p>\n\n\n\n<p>Figure eights<\/p>\n\n\n\n<ul><li>\u0634\u0628\u0643 \u0623\u0635\u0627\u0628\u0639\u0643 \u0623\u0645\u0627\u0645 \u062c\u0633\u0645\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0637\u0648\u064a\u064a\u0646 \u0641\u064a \u062c\u0627\u0646\u0628\u064a\u0643\u060c \u062d\u0631\u0643 \u064a\u062f\u064a\u0643 \u0627\u0644\u0645\u062a\u0634\u0627\u0628\u0643\u062a\u064a\u0646 \u0628\u062d\u0631\u0643\u0629 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u062b\u0627\u0645\u0646.<\/li><li>\u0627\u0633\u0645\u062d \u0644\u0645\u0639\u0635\u0645\u064a\u0643 \u0628\u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0643\u0644 \u064a\u062f \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0641\u0648\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li><li>\u0642\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 10 \u0625\u0644\u0649 15 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0627\u0633\u062a\u0631\u062d\u060c \u062b\u0645 \u0643\u0631\u0631.<\/li><li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633\u060c \u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u0648\u0634\u0628\u0643 \u0623\u0635\u0627\u0628\u0639\u0643 \u0628\u0643\u0641\u064a \u064a\u062f\u064a\u0643 \u0645\u0639\u064b\u0627.<\/li><li>\u0645\u0639 \u062a\u0634\u0627\u0628\u0643 \u0623\u0635\u0627\u0628\u0639\u0643\u060c \u0627\u0631\u0641\u0639 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u062d\u062a\u0649 \u062a\u0648\u0627\u062c\u0647 \u0627\u0644\u0633\u0642\u0641.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0646\u062d\u0646\u064a\u0629 \u0642\u0644\u064a\u0644\u0627\u064b \u0623\u0648 \u062a\u0642\u0648\u064a\u0645\u0647\u0627.<\/li><li>\u0627\u062d\u0641\u0638 \u062a\u0644\u0643 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646.<\/li><li>\u0627\u0646\u0632\u0644 \u0630\u0631\u0627\u0639\u064a\u0643\u060c \u062b\u0645 \u0643\u0631\u0631.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0624\u062f\u064a \u064a\u062f\u064a\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u0647\u0627\u0645 \u0643\u0644 \u064a\u0648\u0645\u060c \u0645\u0646 \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0639\u062c\u0644\u0629 \u0627\u0644\u0642\u064a\u0627\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0639\u0644\u0649 \u0644\u0648\u062d\u0629 \u0627\u0644\u0645\u0641\u0627\u062a\u064a\u062d\u060c\u0648\u064a\u0645\u0643\u0646 \u0644\u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u062a\u0643\u0631\u0631\u0629 \u0623\u0646 \u062a\u062e\u0644\u0642 \u0636\u0639\u0641\u064b\u0627 \u0648\u062a\u064a\u0628\u0633\u064b\u0627 \u0641\u064a \u0645\u0639\u0635\u0645\u064a\u0643 \u0648\u0623\u0635\u0627\u0628\u0639\u0643\u060c \u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0642\u062f \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0648\u0642\u062f \u062a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0645\u0639\u0635\u0645\u064a\u0643 \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0648\u0646\u0629 \u064a\u062f\u064a\u0643 \u0648\u0623\u0635\u0627\u0628\u0639\u0643\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":15405,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3168,3169,3170,3166],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/08\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u062a\u0642\u0648\u064a\u0629-\u0639\u0636\u0644\u0627\u062a-\u0627\u0644\u064a\u062f-\u0648\u0627\u0644\u0631\u0633\u063a-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15383"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=15383"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15383\/revisions"}],"predecessor-version":[{"id":15407,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15383\/revisions\/15407"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/15405"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=15383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=15383"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=15383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}