{"id":15455,"date":"2023-09-12T15:48:41","date_gmt":"2023-09-12T13:48:41","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=15455"},"modified":"2023-09-12T15:48:42","modified_gmt":"2023-09-12T13:48:42","slug":"%d8%a3%d8%b3%d9%87%d9%84-%d8%b7%d8%b1%d9%82-%d9%82%d9%8a%d8%a7%d8%b3-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%84%d9%8a","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b3%d9%87%d9%84-%d8%b7%d8%b1%d9%82-%d9%82%d9%8a%d8%a7%d8%b3-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%84%d9%8a\/","title":{"rendered":"\u0623\u0633\u0647\u0644 \u0637\u0631\u0642 \u0642\u064a\u0627\u0633 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0643\u0644 \u0634\u062e\u0635"},"content":{"rendered":"\n<p>\u064a\u0631\u063a\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0633\u0624\u0627\u0644: \u0643\u0645 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0648\u0632\u0646\u064a\u061f \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0648\u062c\u062f \u0648\u0632\u0646 \u0645\u062b\u0627\u0644\u064a \u0648\u0627\u062d\u062f \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0641\u0631\u0627\u062f\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0633\u0647\u0644 \u0637\u0631\u0642 <strong>\u0642\u064a\u0627\u0633 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a<\/strong>.<\/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\u0647\u0645\u064a\u0629 \u0642\u064a\u0627\u0633 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"768\" height=\"512\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/1646975872028.webp\" alt=\"\u0642\u064a\u0627\u0633 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\" class=\"wp-image-15456\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/1646975872028.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/1646975872028-300x200.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u062e\u0633\u0627\u0631\u0629 \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0625\u0646 \u0645\u0639\u0631\u0641\u0629 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0627\u0644\u0645\u062b\u0627\u0644\u064a (IBW)<br>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0643\u062a\u0634\u0627\u0641 \u0647\u062f\u0641\u0643\u060c \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0636\u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0637\u0648\u0644\u0643 \u0648\u0639\u0645\u0631\u0643.<\/li><li>\u0641\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u0623\u0648 \u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0644\u063a \u0641\u064a\u0647 \u062a\u0639\u0631\u0636\u0643 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062e\u0637\u064a\u0631\u0629.<\/li><li>\u064a\u062a\u0645 \u062a\u062d\u062f\u064a\u062f \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u062c\u0646\u0633 \u0648\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0641\u0647\u0645 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0645\u062b\u0644 \u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u0633\u0645\u0646\u0629.<\/li><li>\u0648\u0645\u0646 \u0635\u064a\u063a \u062d\u0633\u0627\u0628 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0627\u0644\u0622\u062a\u064a:<\/li><\/ul>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%a4%d8%b4%d8%b1-%d9%83%d8%aa%d9%84%d8%a9-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 (BMI)<\/a><\/h3>\n\n\n\n<ul><li>\u064a\u0633\u062a\u062e\u062f\u0645 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0644\u062a\u062d\u062f\u064a\u062f \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0635\u062d\u064a\u064b\u0627\u060c<br>\u0648\u064a\u062a\u0645 \u062d\u0633\u0627\u0628 \u0648\u0632\u0646\u0643 \u0628\u0646\u0627\u0621\u064b\u0627 \u0639\u0644\u0649 \u0637\u0648\u0644\u0643\u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0635\u064a\u063a\u0629 \u062d\u0633\u0627\u0628 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645:<\/li><li>\u064a\u0645\u0643\u0646\u0643 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%ad%d8%b3%d8%a7%d8%a8-%d9%85%d8%a4%d8%b4%d8%b1-%d9%83%d8%aa%d9%84%d8%a9-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062d\u0633\u0627\u0628 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645<\/a> \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0633\u0645 \u0646\u0627\u062a\u062c \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u0643\u064a\u0644\u0648 \u062c\u0631\u0627\u0645 \u0639\u0644\u0649 \u0645\u0631\u0628\u0639 \u0627\u0644\u0637\u0648\u0644 \u0628\u0627\u0644\u0645\u062a\u0631 (\u0643\u062c\u0645\/ \u0645\u062a\u0631 2)<\/li><li>\u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0642\u064a\u0645 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u0629 \u0648\u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0633\u0648\u0621 \u0627\u0644\u0635\u062d\u0629.<\/li><li>\u0645\u062b\u0627\u0644: \u0625\u0630\u0627 \u0643\u0627\u0646 \u0648\u0632\u0646\u0643 60 \u0643\u064a\u0644\u0648 \u062c\u0631\u0627\u0645 \u0648\u0637\u0648\u0644\u0643 1.60 \u064a\u062a\u0645 \u062d\u0633\u0627\u0628 \u0627\u0644\u0640 ( (BMI) \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0643\u0627\u0644\u0622\u062a\u064a:<br>60 \u00f7 (1.60 \u00d7 1.60) = 23<\/li><li>\u0639\u0644\u064a\u0643 \u0627\u0644\u0622\u0646 \u0645\u0642\u0627\u0631\u0646\u0629 \u0627\u0644\u0646\u0627\u062a\u062c \u0628\u0627\u0644\u0642\u064a\u0645 \u0627\u0644\u062a\u0627\u0644\u064a\u0629\u060c \u0644\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0645\u0648\u0642\u0639\u0643 \u0641\u064a \u062e\u0627\u0631\u0637\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0635\u062d\u064a:<\/li><li>\u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646: \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0623\u0642\u0644 \u0645\u0646 18,5 \u0643\u062c\u0645\/\u0645\u062a\u0631 \u0645\u0631\u0628\u0639<\/li><li>\u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0639\u0627\u062f\u064a \u0623\u0648 \u0627\u0644\u0645\u062b\u0627\u0644\u064a: \u064a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 18,5 \u0648 24,9 \u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645\/\u0645\u062a\u0631 \u0645\u0631\u0628\u0639<\/li><li>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646: \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u064a\u0646 25 \u0648 29,9 \u0643\u062c\u0645\/\u06452<\/li><li>\u0627\u0644\u0633\u0645\u0646\u0629: \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u064a\u0632\u064a\u062f \u0639\u0646 30 \u0643\u062c\u0645\/\u0645\u062a\u0631 \u0645\u0631\u0628\u0639.<\/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\/1920x1000-03-1-3-1024x533.webp\" alt=\"\u0645\u062f\u0631\u0628 \u062e\u0627\u0635 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-14012\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h4>\u0643\u064a\u0641 \u0627\u0639\u0631\u0641 \u0648\u0632\u0646\u064a \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u062d\u0633\u0628 \u0637\u0648\u0644\u064a \u0648\u0639\u0645\u0631\u064a\u061f<\/h4>\n\n\n\n<ul><li>\u064a\u0639\u062a\u0645\u062f \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u060c \u0623\u0648 IBW\u060c \u0639\u0644\u0649 \u062c\u0646\u0633\u0643 \u0648\u0637\u0648\u0644\u0643.<\/li><li>\u0642\u064a\u0627\u0633 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0631\u062c\u0627\u0644: \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u062b\u0627\u0644\u064a IBW(\u0643\u062c\u0645) = \u0662\u0662 \u00d7 (\u0627\u0644\u0637\u0648\u0644 \u0628\u0627\u0644\u0645\u062a\u0631)<sup>\u0662<\/sup><\/li><li>\u0642\u064a\u0627\u0633 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0646\u0633\u0627\u0621: \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u062b\u0627\u0644\u064a IBW(\u0643\u062c\u0645) = \u0662\u0662 \u00d7 (\u0627\u0644\u0637\u0648\u0644 \u0628\u0627\u0644\u0645\u062a\u0631- \u0661\u0660\u0633\u0645)<sup>\u0662<\/sup><\/li><li>\u0625\u0630\u0627 \u062a\u062e\u0637\u062a \u0646\u0633\u0628\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0640 30% \u0639\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u060c \u0641\u0641\u064a \u0630\u0644\u0643 \u0625\u0634\u0627\u0631\u0629 \u0644\u062f\u062e\u0648\u0644\u0643 \u0623\u0648\u0644 \u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0633\u0645\u0646\u0629\u060c<br>\u0648\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0628\u0639\u0636 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u0645\u0639\u0644\u0648\u0645\u0629 \u0647\u0627\u0645\u0629: \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0648\u0627\u0644\u0622\u0644\u0627\u062a \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u062a\u0642\u062f\u0645 \u0646\u062a\u0627\u0626\u062c \u062a\u0642\u0631\u064a\u0628\u064a\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0642\u062f \u0623\u0648\u0636\u062d\u0648\u0627<br>\u0623\u0646\u0647\u0627 \u0642\u062f \u0644\u0627 \u062a\u0643\u0648\u0646 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u0644\u0627\u0633\u062a\u0639\u0627\u0646\u0629 \u0628\u0627\u062e\u0635\u0627\u0626\u064a \u062a\u063a\u0630\u064a\u0629 \u0623\u0648 \u0645\u062f\u0631\u0628 \u0645\u0639\u062a\u0645\u062f\u060c<br>\u0648\u0646\u0642\u062a\u0631\u062d \u0639\u0644\u064a\u0643 \u0623\u064a\u0636\u064b\u0627 \u062a\u062c\u0631\u0628\u0629 <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a>.<\/p><\/blockquote>\n\n\n\n<h5>\u0627\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0637\u0648\u0644 160 \u0643\u0645 \u064a\u062c\u0628 \u0627\u0646 \u064a\u0643\u0648\u0646 \u0648\u0632\u0646\u064a\u061f<\/h5>\n\n\n\n<ul><li>\u064a\u062a\u0631\u0627\u0648\u062d \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0637\u0648\u0644 160 \u0645\u0627 \u0628\u064a\u0646 51 &#8211; 64 \u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646 \u0641\u0642\u062f \u064a\u0631\u062a\u0628\u0637 \u0630\u0644\u0643 \u0628\u0628\u0639\u0636 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0645\u062b\u0644:<\/li><li>\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a.<\/li><li>\u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0641\u0631\u0637 \u0646\u0634\u0627\u0637 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629.<\/li><li>\u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a.<\/li><li>\u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u064a\u0644\u064a\u0627\u0643 \u0623\u0648 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0642\u0645\u062d.<\/li><\/ul>\n\n\n\n<p><strong> \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0645\u0641\u0631\u0637 \u0642\u062f \u064a\u0639\u0631\u0636\u0643 \u0630\u0644\u0643 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0645\u062b\u0644:<\/strong><\/p>\n\n\n\n<ul><li>\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/li><li>\u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0627\u0644\u0643\u0628\u062f \u0627\u0644\u062f\u0647\u0646\u064a.<\/li><li>\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a.<\/li><li>\u0627\u0639\u062a\u0644\u0627\u0644 \u0627\u0644\u0645\u0631\u0627\u0631\u0629.<\/li><li>\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/li><li>\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/li><li>\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644.<\/li><li>\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0631\u063a\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0633\u0624\u0627\u0644: \u0643\u0645 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0648\u0632\u0646\u064a\u061f \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0648\u062c\u062f \u0648\u0632\u0646 \u0645\u062b\u0627\u0644\u064a \u0648\u0627\u062d\u062f \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0641\u0631\u0627\u062f\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0633\u0647\u0644 \u0637\u0631\u0642 \u0642\u064a\u0627\u0633 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a. \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\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 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":15499,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[17],"tags":[3186,851,854,3185],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/\u0623\u0633\u0647\u0644-\u0637\u0631\u0642-\u0642\u064a\u0627\u0633-\u0627\u0644\u0648\u0632\u0646-\u0627\u0644\u0645\u062b\u0627\u0644\u064a-\u0644\u0643\u0644-\u0634\u062e\u0635-8-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15455"}],"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=15455"}],"version-history":[{"count":3,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15455\/revisions"}],"predecessor-version":[{"id":15500,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15455\/revisions\/15500"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/15499"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=15455"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=15455"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=15455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}