{"id":15680,"date":"2023-10-02T18:37:41","date_gmt":"2023-10-02T16:37:41","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=15680"},"modified":"2023-10-02T18:37:41","modified_gmt":"2023-10-02T16:37:41","slug":"%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%83%d9%85-%d9%8a%d8%ad%d8%b1%d9%82-%d9%85%d9%86-%d8%a7%d9%84%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%83%d9%85-%d9%8a%d8%ad%d8%b1%d9%82-%d9%85%d9%86-%d8%a7%d9%84%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa\/","title":{"rendered":"\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0643\u0645 \u064a\u062d\u0631\u0642 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u061f"},"content":{"rendered":"\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0633\u0648\u0641 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062e\u0644\u0642 \u0646\u0642\u0635 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0641\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u0644\u0643\u0647\u0627 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0623\u0642\u0644 \u0645\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0642\u0647\u0627\u060c \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0639\u062a\u0645\u062f \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u062a\u0641\u0642\u062f\u0647 \u0639\u0644\u0649 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u064a \u062a\u0631\u063a\u0628 \u0641\u064a \u0623\u062f\u0627\u0626\u0647 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0623\u0633\u0628\u0648\u0639\u060c \u0648\u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0647\u064a \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 <strong>\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0643\u0645 \u064a\u062d\u0631\u0642<\/strong> \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\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>\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0643\u0645 \u064a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629\u061f<\/h2>\n\n\n\n<ul><li>\u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0641\u0627\u0626\u062f\u0629 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u062a\u0642\u0636\u064a\u0647 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0641\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0641\u0643\u0631 \u0641\u064a \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0642 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0623\u0642\u0644 \u0648\u0642\u062a.<\/li><li>\u064a\u062a\u0636\u0645\u0646 \u0630\u0644\u0643 \u0639\u0627\u062f\u0629\u064b \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0628\u0643\u062b\u0627\u0641\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 \u0623\u0648 \u0642\u0648\u064a\u0629.<\/li><li>\u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%af%d9%84%d9%8a%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a> \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062d\u0631\u0642\u0647\u0627 \u0641\u064a 30 \u062f\u0642\u064a\u0642\u0629:<\/li><li>\u0627\u0644\u0645\u0634\u064a \u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0637\u0648\u064a\u0644\u0629: 185 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>\u0627\u0644\u0631\u0642\u0635: 165 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>\u0627\u0644\u0645\u0634\u064a (3.5 \u0645\u064a\u0644 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629): 140 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>\u0627\u0644\u062c\u0631\u064a (5 \u0645\u064a\u0644 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629): 295 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a (> 10 \u0645\u064a\u0644 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629): 295 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/li><li>\u0627\u0644\u0633\u0628\u0627\u062d\u0629: 255 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/li><li>\u0631\u0643\u0636 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629: 240 \u0625\u0644\u0649 355.5 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/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>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 15 \u062f\u0642\u064a\u0642\u0629 \u0643\u0645 \u064a\u062d\u0631\u0642\u061f<\/h3>\n\n\n\n<p>\u0633\u0648\u0641 \u0646\u062a\u0639\u0631\u0641 \u0645\u0639\u064b\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0641\u0642\u0631\u0629 \u0639\u0644\u0649 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u0647\u064a \u0643\u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li>\u0627\u0644\u0645\u0634\u064a: \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u062d\u0631\u0648\u0642\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 3.1 \u0625\u0644\u0649 4.6<\/li><li>\u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646: \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u062d\u0631\u0648\u0642\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 10.8 \u0625\u0644\u0649 16<\/li><li>\u0631\u0642\u0635 Aerobic: \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u062d\u0631\u0648\u0642\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 6.6 \u0625\u0644\u0649 9.8<\/li><li>Jumping jacks: \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u062d\u0631\u0648\u0642\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 8 \u0625\u0644\u0649 11.8<\/li><li>\u0627\u0644\u0642\u0641\u0632 \u0628\u0627\u0644\u062d\u0628\u0644: \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u062d\u0631\u0648\u0642\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 7.6 \u0625\u0644\u0649 9.8<\/li><\/ul>\n\n\n\n<h4>\u0643\u0645 \u062f\u0642\u064a\u0642\u0629 \u0643\u0627\u0631\u062f\u064a\u0648 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\u061f<\/h4>\n\n\n\n<ul><li>\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c \u064a\u0643\u0648\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0623\u0647\u0645 \u0627\u0644\u062f\u0648\u0627\u0641\u0639 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648.<\/li><li>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0647\u0648 \u0647\u062f\u0641\u0643\u060c \u0641\u062a\u0623\u0643\u062f \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0645\u062f\u0629 15 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/li><li>\u0641\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0647\u0630\u0627 \u0647\u0648 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u063a\u0631\u0642\u0647 \u0627\u0644\u062c\u0633\u0645 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/li><li>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0627\u0644\u062c\u0631\u064a \u064a\u062d\u0631\u0642 \u062d\u0648\u0627\u0644\u064a 100 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 \u0645\u064a\u0644\u060c \u0648\u0627\u0644\u0645\u0634\u064a \u064a\u062d\u0631\u0642 \u0646\u0635\u0641 \u0630\u0644\u0643.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 3500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c<br>\u0644\u0630\u0627 \u064a\u0648\u0635\u0649 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0628\u062a\u0635\u0645\u064a\u0645 \u062a\u062f\u0631\u064a\u0628 \u0628\u0631\u0646\u0627\u0645\u062c \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 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