{"id":15676,"date":"2023-10-02T18:30:41","date_gmt":"2023-10-02T16:30:41","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=15676"},"modified":"2023-10-02T18:30:41","modified_gmt":"2023-10-02T16:30:41","slug":"%d8%b3%d8%b9%d8%b1-%d8%a7%d9%84%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86-%d9%85%d9%88%d9%86%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa-%d9%81%d9%8a-%d9%85%d8%b5%d8%b1-%d9%88%d8%a7%d9%84%d8%b3%d8%b9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d8%b9%d8%b1-%d8%a7%d9%84%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86-%d9%85%d9%88%d9%86%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa-%d9%81%d9%8a-%d9%85%d8%b5%d8%b1-%d9%88%d8%a7%d9%84%d8%b3%d8%b9\/","title":{"rendered":"\u0633\u0639\u0631 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0645\u0635\u0631 \u0648\u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629"},"content":{"rendered":"\n<p>\u064a\u0639\u062f <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86-%d9%85%d9%88%d9%86%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/\" target=\"_blank\">\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/a> \u0645\u0646 \u0623\u0634\u0647\u0631 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645\u060c \u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0644\u062c\u0623 \u0625\u0644\u064a\u0647 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635\u060c \u0648\u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%87%d9%85-%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86-%d9%85%d9%88%d9%86%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/a>: \u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u0627\u062a\u0647\u0645\u060c \u0648\u062a\u062d\u0645\u0644 \u0646\u0634\u0627\u0637 \u0623\u0643\u062b\u0631 \u0643\u062b\u0627\u0641\u0629 \u0645\u0639 \u0627\u0644\u062d\u062f \u0645\u0646 \u0634\u062f\u0629 \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\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 <strong>\u0633\u0639\u0631 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong> \u0641\u064a \u0645\u0635\u0631 \u0648\u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629.<\/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>\u0633\u0639\u0631 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0645\u0635\u0631<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/creatine-man-image_1669161615.webp\" alt=\"\u0633\u0639\u0631 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a\" class=\"wp-image-15677\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/creatine-man-image_1669161615.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/creatine-man-image_1669161615-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/creatine-man-image_1669161615-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u0641\u0631 \u0644\u0643 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648\u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0623\u0633\u0639\u0627\u0631\u0647\u0627\u060c \u0648\u0647\u064a \u0643\u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li>\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a (\u0628\u062d\u062c\u0645 \u0627\u0644\u0645\u064a\u0643\u0631\u0648\u0646) \u0628\u0646\u0643\u0647\u0629 \u0648\u0628\u062f\u0648\u0646 \u0646\u0643\u0647\u0629 \u0645\u0646 \u0647\u064a\u0631\u0648: \u064a\u0628\u0644\u063a \u0633\u0639\u0631\u0647 \u0639\u0644\u0649 \u0645\u0648\u0642\u0639 \u0623\u0645\u0627\u0632\u0648\u0646 \u0645\u0635\u0631<br>649 \u062c\u0646\u064a\u0647 \u0645\u0635\u0631\u064a.<\/li><li>\u0645\u0633\u062d\u0648\u0642 \u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0646 \u0627\u0648\u0644\u064a\u0645\u0628\u060c 250 \u062c\u0631\u0627\u0645: \u064a\u0628\u0644\u063a \u0633\u0639\u0631\u0647 \u0639\u0644\u0649 \u0645\u0648\u0642\u0639 \u0623\u0645\u0627\u0632\u0648\u0646 \u0645\u0635\u0631 905 \u062c\u0646\u064a\u0647 \u0645\u0635\u0631\u064a\u060c<br>\u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0635\u0644 \u0633\u0639\u0631\u0647 \u0641\u064a \u0627\u0644\u062a\u062e\u0641\u064a\u0636\u0627\u062a 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\u062c\u0646\u064a\u0647 \u0645\u0635\u0631\u064a.<\/li><li>\u0645\u0643\u0645\u0644 \u063a\u0630\u0627\u0626\u064a \u0643\u0631\u064a\u0627\u0633\u064a\u062f \u0628\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0646 30 \u062d\u0635\u0629: \u064a\u0628\u0644\u063a \u0633\u0639\u0631\u0647 \u0639\u0644\u0649 \u0645\u0648\u0642\u0639 \u0623\u0645\u0627\u0632\u0648\u0646 \u0645\u0635\u0631<br>999 \u062c\u0646\u064a\u0647 \u0645\u0635\u0631\u064a.<\/li><li>\u0645\u0633\u062d\u0648\u0642 \u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u0644\u0627\u062a\u064a\u0646\u064a\u0648\u0645 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u0645\u0627\u0633\u0644 \u062a\u064a\u0643\u060c \u0645\u0633\u062d\u0648\u0642 \u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0646\u0642\u064a \u0644\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0628\u0646\u0627\u0626\u0647\u0627 \u0644\u0644\u0631\u062c\u0627\u0644 \u0648\u0627\u0644\u0646\u0633\u0627\u0621\u060c \u0628\u062f\u0648\u0646 \u0646\u0643\u0647\u0629 (80 \u062d\u0635\u0629): \u064a\u0628\u0644\u063a \u0633\u0639\u0631\u0647 \u0639\u0644\u0649 \u0645\u0648\u0642\u0639 \u0623\u0645\u0627\u0632\u0648\u0646 \u0645\u0635\u0631 1597 \u062c\u0646\u064a\u0647 \u0645\u0635\u0631\u064a\u060c<br>\u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0635\u0644 \u0633\u0639\u0631\u0647 \u0641\u064a \u0627\u0644\u062a\u062e\u0641\u064a\u0636\u0627\u062a \u0625\u0644\u0649 1380 \u062c\u0646\u064a\u0647 \u0645\u0635\u0631\u064a.<\/li><li>\u0645\u0633\u062d\u0648\u0642 \u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0646 \u0631\u064a\u062f\u0631\u064a\u0643\u0633\u060c \u0628\u062f\u0648\u0646 \u0646\u0643\u0647\u0629\u060c 300 \u062c\u0631\u0627\u0645: \u064a\u0628\u0644\u063a \u0633\u0639\u0631\u0647 \u0639\u0644\u0649 \u0645\u0648\u0642\u0639 \u0623\u0645\u0627\u0632\u0648\u0646 \u0645\u0635\u0631 850 \u062c\u0646\u064a\u0647 \u0645\u0635\u0631\u064a\u060c<br>\u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0635\u0644 \u0633\u0639\u0631\u0647 \u0641\u064a \u0627\u0644\u062a\u062e\u0641\u064a\u0636\u0627\u062a \u0625\u0644\u0649 800 \u062c\u0646\u064a\u0647 \u0645\u0635\u0631\u064a.<\/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\/2021\/01\/1920x1000-02-1-1024x533.webp\" alt=\"\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-14613\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x1000-02-1-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x1000-02-1-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x1000-02-1-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x1000-02-1-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x1000-02-1.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3>\u0643\u0645 \u0633\u0639\u0631 \u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0641\u064a \u0645\u0635\u0631\u061f<\/h3>\n\n\n\n<ul><li>\u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0646\u064a\u0648\u062a\u0631\u064a\u0634\u0646 \u0645\u0646 \u062f\u0648\u0631\u064a\u0627\u0646 \u064a\u0627\u062a\u0633\u060c \u0645\u0633\u062d\u0648\u0642 \u0646\u0642\u064a 100% 60 \u062d\u0635\u0629: \u064a\u0628\u0644\u063a \u0633\u0639\u0631\u0647 \u0639\u0644\u0649 \u0645\u0648\u0642\u0639 \u0623\u0645\u0627\u0632\u0648\u0646 \u0645\u0635\u0631 965 \u062c\u0646\u064a\u0647 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