{"id":15478,"date":"2023-09-17T15:16:08","date_gmt":"2023-09-17T13:16:08","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=15478"},"modified":"2023-09-17T15:16:08","modified_gmt":"2023-09-17T13:16:08","slug":"%d9%83%d9%85-%d9%85%d8%af%d8%a9-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%ad%d8%af%d9%8a%d8%af","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%85-%d9%85%d8%af%d8%a9-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%ad%d8%af%d9%8a%d8%af\/","title":{"rendered":"\u0643\u0645 \u0645\u062f\u0629 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u0639\u062f \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0645\u0627 \u0641\u0648\u0627\u0626\u062f\u0647\u061f"},"content":{"rendered":"\n<p>\u064a\u062c\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0642\u0631\u0631\u0648\u0627 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0623\u0646\u0641\u0633\u0647\u0645 \u0639\u0627\u0644\u0642\u064a\u0646 \u0628\u0628\u0639\u0636 \u0627\u0644\u0623\u0633\u0626\u0644\u0629\u060c \u0645\u062b\u0644 <strong>\u0643\u0645 \u0645\u062f\u0629 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u0639\u062f \u0627\u0644\u062d\u062f\u064a\u062f<\/strong> \u0648\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f\u0647\u061f <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%81%d8%b1%d9%82-%d8%a8%d9%8a%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%d9%88%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u061f<\/a> \u0648\u0647\u0644 \u064a\u062c\u0628 \u0639\u0644\u064a\u0647\u0645 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0623\u0648 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u061f<br>\u00a0\u0625\u0646\u0647\u0645\u0627 \u0627\u0644\u0646\u0648\u0639\u0627\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a\u060c \u0648\u0644\u0643\u0646 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0645\u0639\u0631\u0641\u0629 \u0623\u064a\u0647\u0645\u0627 \u0623\u0641\u0636\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0644\u0648\u0642\u062a\u0643.<br>\u062a\u062e\u0628\u0631\u0643 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0628\u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0644\u0645\u0639\u0631\u0641\u062a\u0647 \u062d\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/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>\u0643\u0645 \u0645\u062f\u0629&nbsp; \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u0639\u062f \u0627\u0644\u062d\u062f\u064a\u062f \u061f<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"395\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/istockphoto-1253017796-170667a-7.webp\" alt=\"\u0643\u0645 \u0645\u062f\u0629\u00a0 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u0639\u062f \u0627\u0644\u062d\u062f\u064a\u062f\" class=\"wp-image-15479\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/istockphoto-1253017796-170667a-7.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/istockphoto-1253017796-170667a-7-300x169.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0641\u064a\u062f \u0644\u0623\u0646\u0647 \u064a\u0628\u0631\u062f\u0643 \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0628\u0639\u062f \u0627\u0644\u062c\u0644\u0633\u0629 \u0627\u0644\u0645\u0643\u062b\u0641\u0629.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0644\u0645\u062f\u0629 10-30 \u062f\u0642\u064a\u0642\u0629\u060c \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0633\u062a\u0631\u063a\u0628 \u0641\u064a \u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u062d\u062a\u0649 \u062a\u0645\u064a\u0644 \u0646\u062d\u0648 20-30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u0639\u062f \u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0625\u062c\u0631\u0627\u0621 \u062c\u0644\u0633\u0629 HIIT \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642.<\/li><\/ul>\n\n\n\n<h3>\u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u062a\u062d\u0631\u0642 \u0627\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u061f<\/h3>\n\n\n\n<ul><li>\u0644\u0627 \u062a\u0648\u062c\u062f \u0625\u062c\u0627\u0628\u0629 \u0648\u0627\u0636\u062d\u0629\u060c \u0644\u0623\u0646 \u0643\u0644\u0627\u064b \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u062a\u0644\u0639\u0628 \u0623\u062f\u0648\u0627\u0631\u064b\u0627 \u0645\u0647\u0645\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0646\u0627 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/li><li>\u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646\u0647\u0645\u0627 \u0647\u0648 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u0635\u0628\u062d \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u0644\u064a\u0627\u0642\u0629.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0623\u064a\u0636\u064b\u0627 \u062a\u062e\u0635\u064a\u0635 \u0648\u0642\u062a \u0644\u0643\u0644 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u0627\u0644\u0642\u0648\u0629 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c<br>&nbsp;\u0648\u062a\u0631\u064a\u062f \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0643\u0644 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u064a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0642\u0644\u064a\u0644\u0627\u064b.<\/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><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%ad%d8%af%d9%8a%d8%af\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0647\u0644 \u0627\u0644\u0623\u0641\u0636\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u0639\u062f \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0645 \u0642\u0628\u0644\u0647\u061f<\/a><\/h4>\n\n\n\n<p>\u064a\u0639\u062a\u0645\u062f \u062a\u062d\u062f\u064a\u062f \u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0633\u062a\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0642\u0628\u0644 \u0623\u0648 \u0628\u0639\u062f \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629\u060c \u0648\u0642\u062f \u0623\u0648\u0635\u064a \u0644\u0645\u062c\u0644\u0633 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0641\u0642\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0642\u0628\u0644 \u0627\u0644\u0623\u0648\u0632\u0627\u0646.<\/li><li>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0642\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u0639\u062f \u0627\u0644\u0623\u0648\u0632\u0627\u0646.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0623\u0646 \u062a\u0635\u0628\u062d \u0623\u0642\u0648\u0649\u060c \u0641\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u0639\u062f \u0627\u0644\u0623\u0648\u0632\u0627\u0646.<\/li><li>\u0641\u064a \u0623\u064a\u0627\u0645 \u062a\u062f\u0631\u064a\u0628 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0623\u064a \u0645\u0646\u0647\u0645\u0627 \u0623\u0648\u0644\u0627\u064b.<\/li><li>\u0641\u064a \u0623\u064a\u0627\u0645 \u062a\u062f\u0631\u064a\u0628 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 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