{"id":15880,"date":"2023-10-15T13:47:21","date_gmt":"2023-10-15T11:47:21","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=15880"},"modified":"2023-10-15T13:47:23","modified_gmt":"2023-10-15T11:47:23","slug":"%d8%a3%d9%81%d8%b6%d9%84-5-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b3%d9%88%d9%8a%d8%af%d9%8a","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-5-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b3%d9%88%d9%8a%d8%af%d9%8a\/","title":{"rendered":"\u0623\u0641\u0636\u0644 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0648\u064a\u062f\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0635\u0648\u0631"},"content":{"rendered":"\n<p>\u0627\u0644\u062c\u0630\u0639 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0631\u0627\u0628\u0637\u0629 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062d\u062c\u0627\u0628 \u0627\u0644\u062d\u0627\u062c\u0632\u060c<br>\u0648\u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c<br>\u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0645\u0646 \u0643\u0627\u0641\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u064a\u0645\u0643\u0646\u0647\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0648\u064a\u062f\u064a<\/strong> \u0628\u0633\u064a\u0637\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0648\u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/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\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0648\u064a\u062f\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0635\u0648\u0631<\/h2>\n\n\n\n<p><strong>Bridge<\/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\/anh-2.webp\" alt=\"Bridge\" class=\"wp-image-15883\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/anh-2.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/anh-2-300x200.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0641\u0631\u062f \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u062b\u0628\u062a \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0644\u0623\u0633\u0641\u0644.<\/li><li>\u0634\u062f \u0627\u0644\u0640 core &nbsp;\u0648 glutes<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062d\u062a\u0649 \u062a\u062a\u0645\u0627\u0634\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0639 \u0643\u062a\u0641\u064a\u0643.<\/li><li>\u0627\u062b\u0628\u062a \u0644\u0645\u062f\u0629 10-30 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u0643\u0631\u0631 3-5 \u0645\u0631\u0627\u062a.<\/li><\/ul>\n\n\n\n<p><strong>Crunch<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"451\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/athletic-man-doing-curl-ups-exercise-at-home-royalty-free-image-1585935788.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0648\u064a\u062f\u064a\" class=\"wp-image-15882\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/athletic-man-doing-curl-ups-exercise-at-home-royalty-free-image-1585935788.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/athletic-man-doing-curl-ups-exercise-at-home-royalty-free-image-1585935788-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/athletic-man-doing-curl-ups-exercise-at-home-royalty-free-image-1585935788-768x433.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0641\u0631\u062f \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u062b\u0628\u062a \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0631\u0623\u0633\u0643 \u0648\u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a. \u0639\u0628\u0631 \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0628\u0631 \u0635\u062f\u0631\u0643.<\/li><li>\u0634\u062f \u0642\u0644\u0628\u0643 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0631\u062e\u0627\u0621 \u0631\u0642\u0628\u062a\u0643 \u0648\u0643\u062a\u0641\u064a\u0643.<\/li><li>\u062b\u0628\u062a \u0630\u0642\u0646\u0643 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0638\u0647\u0631\u0643\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u0627\u060c \u062b\u0645 \u0642\u0645 \u0628\u062e\u0641\u0636 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0638\u0647\u0631\u0643 \u0628\u0628\u0637\u0621 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0645\u062c\u0645\u0648\u0639\u0629 1 \u0645\u0646 8-12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u062a\u0646\u0628\u064a\u0647 \u0647\u0627\u0645: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c \u0641\u0642\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0639\u0646\u0627\u064a\u0629 &#8211; \u062a\u062d\u0631\u0643 \u0628\u0628\u0637\u0621 \u0648\u0627\u0628\u062f\u0623 \u0628\u0628\u0639\u0636 \u0627\u0644\u0639\u062f\u0627\u062a \u0641\u0642\u0637\u060c \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0645\u0632\u0645\u0646\u0629\u060c \u0641\u062a\u062d\u062f\u062b \u0645\u0639 \u0645\u062f\u0631\u0628 \u0645\u0639\u062a\u0645\u062f \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0631\u0639\u0627\u064a\u0629 \u0635\u062d\u064a\u0629 \u0642\u0628\u0644 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c&nbsp;\u0641\u0642\u062f \u0644\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0643.<\/p><\/blockquote>\n\n\n\n<p><strong>Supine toe tap<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"450\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/maxresdefault-1.webp\" alt=\"Supine toe tap\" class=\"wp-image-15884\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/maxresdefault-1.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/maxresdefault-1-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/maxresdefault-1-768x432.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0641\u0631\u062f \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643\u060c \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0625\u0644\u0649 90 \u062f\u0631\u062c\u0629.<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0644\u0623\u0633\u0641\u0644.<\/li><li>\u0634\u062f \u062c\u0632\u0639\u0643 \u062b\u0645 \u0627\u062e\u0641\u0636 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0646\u0642\u0631 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0631\u0641\u0642\u060c<br>\u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u062b\u0627\u0628\u062a\u0629 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d\u064b\u0627.<\/li><li>\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0645\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0645\u062c\u0645\u0648\u0639\u0629 1 \u0645\u0646 8-12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0648\u064a\u062f\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h3>\n\n\n\n<p><strong>Bird Dog<\/strong><\/p>\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\/10\/Bird-Dog-Alternatives.webp\" alt=\"Bird Dog\" class=\"wp-image-15885\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/Bird-Dog-Alternatives.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/Bird-Dog-Alternatives-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/Bird-Dog-Alternatives-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0639\u0644\u0649 \u0623\u0631\u0628\u0639 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u064a\u062f\u064a\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0623\u0633\u0641\u0644 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li><li>\u0634\u062f \u062c\u0632\u0639\u0643 \u062b\u0645 \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0648\u0631\u0643 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u0647\u0627.<\/li><li>\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0645\u062f\u0647\u0627 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u060c \u062b\u0645 \u0627\u0646\u0632\u0644 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f \u062f\u0648\u0646 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0638\u0647\u0631\u0643 \u0628\u0627\u0644\u062a\u0642\u0648\u0633 \u0623\u062b\u0646\u0627\u0621 \u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u0648\u0633\u0627\u0642\u0643.<\/li><li>\u0627\u0628\u062a \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0645\u0624\u0642\u062a\u0627.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0645\u062c\u0645\u0648\u0639\u0629 1 \u0645\u0646 8-12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Bicycle crunch<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"394\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/2813382_5_articlelarge_2.64582107.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0648\u064a\u062f\u064a\" class=\"wp-image-15881\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/2813382_5_articlelarge_2.64582107.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/2813382_5_articlelarge_2.64582107-300x169.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u062b\u0646\u064a\u0629 \u0648\u0645\u0631\u0633\u0648\u0645\u0629 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0627\u0631\u0641\u0639\u0647\u0627 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0642\u0628\u062a\u0643 \u0623\u0648 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0631\u0623\u0633\u0643 &#8211; \u0627\u062d\u0630\u0631 \u0645\u0646 \u0633\u062d\u0628 \u0631\u0642\u0628\u062a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0642\u064a\u0627\u0645\u0643 \u0628\u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>&nbsp;\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li><li>\u062b\u0645 \u0627\u0631\u0641\u0639 \u0643\u062a\u0641\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u062d\u0631\u0643 \u0645\u0631\u0641\u0642\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0646\u062d\u0648 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.<\/li><li>\u0623\u062b\u0646\u0627\u0621 \u0625\u0639\u0627\u062f\u0629 \u0643\u062a\u0641\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u062f \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0623\u062b\u0646\u0627\u0621 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0639 \u0625\u062d\u0636\u0627\u0631\u0647\u0627 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643.<\/li><li>\u0628\u064a\u0646\u0645\u0627 \u062a\u062a\u062d\u0631\u0643 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0639\u064a\u062f\u064b\u0627\u060c \u0627\u0631\u0641\u0639 \u0643\u062a\u0641\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u062d\u0631\u0643 \u0645\u0631\u0641\u0642\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0646\u062d\u0648 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12 \u062a\u0643\u0631\u0627\u0631 \u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644.<\/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<h4>\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b3%d9%88%d9%8a%d8%af%d9%8a%d8%a9-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0648\u064a\u062f\u064a\u0629<\/a>\u061f<\/h4>\n\n\n\n<ul><li>\u062a\u062b\u0628\u064a\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/li><li>\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/li><li>\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/li><li>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/li><li>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631<\/li><li>\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0623\u0648 \u0645\u0646\u0639 \u0627\u0644\u0623\u0644\u0645<\/li><li>\u062f\u0639\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/li><li>\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0625\u0635\u0627\u0628\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u062c\u0630\u0639 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0631\u0627\u0628\u0637\u0629 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062d\u062c\u0627\u0628 \u0627\u0644\u062d\u0627\u062c\u0632\u060c\u0648\u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c\u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0645\u0646 \u0643\u0627\u0641\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u064a\u0645\u0643\u0646\u0647\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0648\u064a\u062f\u064a \u0628\u0633\u064a\u0637\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0648\u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c. \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 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":15909,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3298,1904,3299],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/\u0623\u0641\u0636\u0644-5-\u062a\u0645\u0627\u0631\u064a\u0646-\u0633\u0648\u064a\u062f\u064a-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-\u0628\u0627\u0644\u0635\u0648\u0631-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15880"}],"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=15880"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15880\/revisions"}],"predecessor-version":[{"id":15910,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15880\/revisions\/15910"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/15909"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=15880"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=15880"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=15880"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}