{"id":15762,"date":"2023-10-08T14:54:22","date_gmt":"2023-10-08T12:54:22","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=15762"},"modified":"2023-10-08T14:54:24","modified_gmt":"2023-10-08T12:54:24","slug":"5-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d8%b7%d8%a7%d9%84%d9%87-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1-%d9%84%d8%a3%d8%af%d8%a7%d8%a6%d9%87%d8%a7-%d9%81%d9%8a-%d8%a3%d9%8a-%d9%85%d9%83%d8%a7%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/5-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d8%b7%d8%a7%d9%84%d9%87-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1-%d9%84%d8%a3%d8%af%d8%a7%d8%a6%d9%87%d8%a7-%d9%81%d9%8a-%d8%a3%d9%8a-%d9%85%d9%83%d8%a7%d9%86\/","title":{"rendered":"5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0637\u0627\u0644\u0647 \u0628\u0627\u0644\u0635\u0648\u0631 \u0644\u0623\u062f\u0627\u0626\u0647\u0627 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646"},"content":{"rendered":"\n<p>\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u062c\u0632\u0621 \u0645\u0647\u0645 \u0645\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629\u060c \u0641\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062f\u0645\u062c <a href=\"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-%d8%a7%d9%84%d8%a7%d8%b7%d8%a7%d9%84%d8%a9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%a3%d9%88-%d8%a7%d9%84%d8%ac%d9%8a%d9%85\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629<\/a> \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u060c<br>\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u062a\u0643 \u0648\u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0643\u060c \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0641\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643 \u0642\u062f \u062a\u0633\u0627\u0647\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0628\u0636\u064a\u0642 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u062a\u062c\u0631\u0628\u0629 5 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0637\u0627\u0644\u0647<\/strong> \u0633\u0647\u0644\u0629 \u0648\u0628\u0633\u064a\u0637\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d\u0647\u0627 \u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0644\u0646 \u062a\u0633\u062a\u063a\u0631\u0642 \u0633\u0648\u0649 \u062e\u0645\u0633 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/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>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0637\u0627\u0644\u0647 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n\n\n\n<p><strong>Runner\u2019s stretch<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"467\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/istockphoto-1305034174-612x612-1.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0637\u0627\u0644\u0647\" class=\"wp-image-15764\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/istockphoto-1305034174-612x612-1.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/istockphoto-1305034174-612x612-1-300x200.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li><li>\u062a\u0631\u0627\u062c\u0639 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0639\u0644\u0649 \u0628\u0639\u062f \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0641\u064a \u0645\u0642\u062f\u0645\u0629 \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0648\u0633\u0627\u0642\u0643.<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0642\u0645 \u0628\u062a\u0642\u0648\u064a\u0645 \u0633\u0627\u0642\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0628\u0628\u0637\u0621\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u064a\u062f\u064a\u0643 \u0645\u0632\u0631\u0648\u0639\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0644\u0627 \u062a\u0642\u0644\u0642 \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0623\u0646 \u062a\u062c\u0639\u0644 \u0633\u0627\u0642\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u062a\u0645\u0627\u0645\u064b\u0627.<\/li><li>\u0627\u0646\u062a\u0638\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/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<p><strong>Forward fold<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"467\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/About-37-2696364-Standing-Stretch03-546-5c5b53f446e0fb0001f24cea.webp\" alt=\"Forward fold\" class=\"wp-image-15765\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/About-37-2696364-Standing-Stretch03-546-5c5b53f446e0fb0001f24cea.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/About-37-2696364-Standing-Stretch03-546-5c5b53f446e0fb0001f24cea-300x200.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u060c \u0648\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u0648\u0635\u0644 \u0625\u0644\u0649 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641\u0643 \u0644\u062a\u0644\u062a\u0642\u064a \u062e\u0644\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629. \u0634\u0628\u0643 \u0623\u0635\u0627\u0628\u0639\u0643\u060c \u0625\u0646 \u0623\u0645\u0643\u0646.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d\u064b\u0627\u060c \u0648\u0627\u0646\u062d\u0646\u064a \u0639\u0646\u062f \u0627\u0644\u062e\u0635\u0631\u060c \u0648\u062d\u0631\u0643 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0643\u0639\u0628\u064a\u0643 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0623\u0633\u0641\u0644 \u0645\u0624\u062e\u0631\u0629 \u0633\u0627\u0642\u064a\u0643.<\/li><li>\u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u062d\u0646\u064a \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u062f\u0639 \u0627\u0644\u062c\u0627\u0630\u0628\u064a\u0629 \u062a\u0633\u062d\u0628 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0630\u0631\u0627\u0639\u064a\u0643. \u0641\u0642\u0637 \u0627\u0630\u0647\u0628 \u0625\u0644\u0649 \u0623\u0628\u0639\u062f \u0645\u0627 \u062a\u0633\u0645\u062d \u0628\u0647 \u0645\u0631\u0648\u0646\u0629 \u0643\u062a\u0641\u0643. \u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0643\u0631\u0631.<\/li><\/ul>\n\n\n\n<p><strong>Seated back twist<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"612\" height=\"399\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/istockphoto-496195869-612x612-1.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0637\u0627\u0644\u0647\" class=\"wp-image-15766\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/istockphoto-496195869-612x612-1.webp 612w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/istockphoto-496195869-612x612-1-300x196.webp 300w\" sizes=\"(max-width: 612px) 100vw, 612px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0631\u062c\u0644\u064a\u0643 \u0645\u062a\u0642\u0627\u0637\u0639\u062a\u064a\u0646 \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649.<\/li><li>\u0627\u0639\u0628\u0631 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0623\u0643\u062b\u0631 \u0641\u0648\u0642 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0648\u0648\u0636\u0639 \u0642\u062f\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u062d\u062a\u0649 \u062a\u0634\u064a\u0631 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649.<\/li><li>\u0644\u0641 \u0643\u062a\u0641\u064a\u0643 \u0628\u0631\u0641\u0642 \u0646\u062d\u0648 \u0627\u0644\u064a\u0633\u0627\u0631\u060c \u0648\u062f\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0641\u0648\u0630.<\/li><li>\u0641\u0642\u0637 \u0627\u0630\u0647\u0628 \u0625\u0644\u0649 \u0623\u0628\u0639\u062f \u0645\u0646 \u0630\u0644\u0643. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Bound angle<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"596\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/6202717548_a65630c49f_b.webp\" alt=\"Bound angle\" class=\"wp-image-15767\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/6202717548_a65630c49f_b.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/6202717548_a65630c49f_b-300x224.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/6202717548_a65630c49f_b-768x572.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0644\u0644\u062e\u0644\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645. \u0627\u0628\u0642 \u0628\u0627\u0637\u0646 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u064a\u0644\u0645\u0633\u0627\u0646.<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0648\u0637\u0648\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a. \u0627\u0634\u0639\u0631 \u0643\u0645\u0627 \u0644\u0648 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0633\u0644\u0633\u0644\u0629 \u062a\u0633\u062d\u0628 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0627\u0644\u0633\u0642\u0641 \u0648\u062a\u062d\u0648\u0644 \u0648\u0632\u0646\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0639\u0638\u0645 \u0627\u0644\u0630\u0646\u0628.<\/li><li>\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629\u060c \u0627\u0646\u062d\u0646\u064a \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u0638\u0647\u0631 \u0645\u0633\u0637\u062d\u060c \u0648\u0623\u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0646\u062d\u0648 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u0641\u0642\u0637 \u0627\u0630\u0647\u0628 \u0625\u0644\u0649 \u0623\u0628\u0639\u062f \u0645\u0646 \u0630\u0644\u0643. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Chest stretch in door<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"640\" height=\"360\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/9e9facd2221f9f94405c0164239e4cc5.webp\" alt=\"Chest stretch in door\" class=\"wp-image-15768\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/9e9facd2221f9f94405c0164239e4cc5.webp 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/9e9facd2221f9f94405c0164239e4cc5-300x169.webp 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0628\u0627\u0628 \u0645\u0641\u062a\u0648\u062d.<\/li><li>\u0636\u0639 \u0633\u0627\u0639\u062f\u064a\u0643 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628 \u0645\u0646 \u0625\u0637\u0627\u0631 \u0627\u0644\u0628\u0627\u0628\u060c \u0625\u0646 \u0623\u0645\u0643\u0646. <\/li><li>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0645\u062f\u062e\u0644 \u0648\u0627\u0633\u0639\u064b\u0627 \u062c\u062f\u064b\u0627\u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/li><li>\u0627\u0646\u062d\u0646\u064a \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u0631\u0641\u0642 \u0625\u0644\u0649 \u0627\u0644\u0645\u062f\u062e\u0644 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f \u0639\u0628\u0631 \u0645\u0642\u062f\u0645\u0629 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li><li> \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/li><\/ul>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%aa%d9%85%d8%af%d8%af\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f\u061f<\/a><\/h3>\n\n\n\n<p><strong>\u064a\u0632\u064a\u062f \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u062f \u064a\u0624\u062f\u064a \u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0637\u0627\u0644\u0647 \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645 \u0641\u064a \u062a\u062f\u0631\u064a\u0628\u0627\u062a\u0643 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u0634\u062e\u0635 \u0639\u0644\u0649 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0645\u0641\u0635\u0644.<\/li><li>\u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u062d\u0631\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0643\u0641\u0627\u0621\u0629 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>\u062a\u0632\u064a\u062f \u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0634\u062e\u0635 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u062a\u0647\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0645\u0641\u064a\u062f \u0644\u0635\u062d\u062a\u0647 \u0627\u0644\u0639\u0627\u0645\u0629.<\/li><li>\u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0647 \u0628\u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629 \u0648\u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0628\u0633\u0647\u0648\u0644\u0629 \u0623\u0643\u0628\u0631.<\/li><li>\u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u0623\u062e\u064a\u0631 \u0622\u062b\u0627\u0631 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629\u060c \u0645\u062b\u0644 \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0639\u0644\u0649 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li><\/ul>\n\n\n\n<p><strong>\u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631<\/strong><\/p>\n\n\n\n<ul><li>\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0634\u0627\u0626\u0639\u0629\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u0629 \u0627\u0644\u0634\u062e\u0635.<\/li><li>\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u062f\u062f \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0642\u062f \u064a\u062d\u0633\u0646 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0647\u0645\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0646\u0639 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644.<\/li><\/ul>\n\n\n\n<p><strong>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0642\u062f \u064a\u062d\u0633\u0646 \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u0639\u0631\u0641\u064a\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0647\u062f\u0648\u0621 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631 \u0639\u0644\u0649 \u0627\u0644\u0645\u0647\u0627\u0645.<\/li><li>\u062d\u062a\u0649 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u064a\u0645\u0643\u0646\u0647\u0645 \u062a\u062c\u0631\u0628\u0629 \u0647\u0630\u0647 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629.<\/li><\/ul>\n\n\n\n<p><strong>\u062a\u062d\u0633\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0639\u0644\u0649 \u062a\u062d\u0633\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c.<\/li><li>\u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u062d\u0631\u0643\u0629 \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0645\u062f\u0649 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u062c\u0632\u0621 \u0645\u0647\u0645 \u0645\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u0627\u0644\u0635\u062d\u0629 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