{"id":15994,"date":"2023-10-23T14:11:46","date_gmt":"2023-10-23T12:11:46","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=15994"},"modified":"2023-10-23T14:11:48","modified_gmt":"2023-10-23T12:11:48","slug":"%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%af%d9%8a%d8%af-%d9%84%d9%8a%d9%81%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%af%d9%8a%d8%af-%d9%84%d9%8a%d9%81%d8%aa\/","title":{"rendered":"\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u062f\u064a\u062f \u0644\u064a\u0641\u062a"},"content":{"rendered":"\n<p>\u062f\u064a\u062f \u0644\u064a\u0641\u062a \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u062a\u0623\u0633\u064a\u0633\u064a \u0644<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%ae%d8%b7%d8%a7%d8%a1-%d9%81%d9%8a-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%82%d9%88%d8%a9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/a> \u064a\u0648\u0641\u0631 \u0644\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c<br>\u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u0625\u0636\u0627\u0641\u062a\u0647 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u0644\u062a\u0623\u0643\u064a\u062f \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u0639\u064a\u0646\u0629\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629<br>\u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 <strong>\u062f\u064a\u062f \u0644\u064a\u0641\u062a<\/strong>.<\/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\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u062f\u064a\u062f \u0644\u064a\u0641\u062a<\/h2>\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\/are-deadlifts-for-back-or-legs.webp\" alt=\"\u062f\u064a\u062f \u0644\u064a\u0641\u062a\" class=\"wp-image-15996\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/are-deadlifts-for-back-or-legs.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/are-deadlifts-for-back-or-legs-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/10\/are-deadlifts-for-back-or-legs-768x432.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0636\u0639 \u0627\u0644\u062d\u062f\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645\u0643.<\/li><li>\u062d\u062f\u062f \u0648\u0632\u0646 \u062e\u0641\u064a\u0641 \u0644\u0644\u0628\u062f\u0621.<\/li><li>\u0628\u0627\u0639\u062f \u0628\u064a\u0646 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u062a\u062d\u062a \u0627\u0644\u0628\u0627\u0631.<\/li><li>\u0627\u062d\u0631\u0635 \u0623\u0646 \u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0642\u062f\u0627\u0645 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0645\u0628\u0627\u0634\u0631\u0629\u060c \u0623\u0648 \u064a\u0645\u0643\u0646\u0647\u0627 \u0627\u0644\u0627\u0646\u062d\u0631\u0627\u0641 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0628\u0642\u0649 \u0627\u0644\u0643\u0639\u0628 \u0645\u0633\u0637\u062d\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0633\u0637\u062d.<\/li><li>\u0627\u062c\u0644\u0633 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u0633\u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a\u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0645\u0641\u0631\u0648\u062f\u064b\u0627 \u0648\u0627\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0645\u062d\u0627\u064a\u062f.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u062e\u0627\u0631\u062c \u062e\u0637 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u0628\u0636\u0631\u0628\u0629 \u0639\u0644\u0648\u064a\u0629 \u0623\u0648 \u0642\u0628\u0636\u0629 \u0645\u062e\u062a\u0644\u0637\u0629.<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0639\u0627\u0631\u0636\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062f\u0641\u0639 \u0644\u0623\u0639\u0644\u0649 \u0628\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0646 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/li><li>\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645 \u0648\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0639\u062f\u0645 \u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0623\u0648\u0644\u0627\u064b \u062d\u062a\u0649 \u064a\u062a\u062d\u0631\u0643 \u0627\u0644\u062c\u0630\u0639 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u064a\u0635\u0628\u062d \u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u062a\u062f\u064a\u0631\u064b\u0627.<\/li><li>\u0644\u0627 \u062a\u062d\u0627\u0648\u0644 \u0633\u062d\u0628 \u0627\u0644\u0628\u0627\u0631 \u0628\u0630\u0631\u0627\u0639\u064a\u0643.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u0642\u0649 \u0627\u0644\u0630\u0631\u0627\u0639\u0627\u0646 \u0645\u0645\u062a\u062f\u0629 \u062a\u062d\u062a \u0627\u0644\u062a\u0648\u062a\u0631 \u0628\u064a\u0646\u0645\u0627 \u062a\u0645\u0633\u0643 \u0628\u0627\u0644\u0628\u0627\u0631 \u0628\u064a\u0646\u0645\u0627 \u062a\u062f\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0644\u0644\u0623\u0639\u0644\u0649.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0644\u0645\u0633 \u0627\u0644\u0634\u0631\u064a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0648\u064a\u0633\u062a\u0631\u064a\u062d \u062d\u0648\u0644 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0641\u062e\u0630 \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u0627\u0633\u062d\u0628 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u062f\u0648\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u062e\u0644\u0641.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0634\u0631\u064a\u0637 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u062d\u0631\u0643\u0629 \u0639\u0643\u0633\u064a\u0629 \u062a\u0636\u0645\u0646 \u0644\u0643 \u0638\u0647\u0631\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li><li>\u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/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<h3>\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062f\u064a\u062f \u0644\u064a\u0641\u062a\u061f<\/h3>\n\n\n\n<p><strong>\u064a\u0628\u0646\u064a \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0633\u0627\u0647\u0645 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c<\/li><li>\u0648\u0647\u0648 \u0623\u0645\u0631 \u0645\u0631\u063a\u0648\u0628 \u0641\u064a\u0647 \u0644\u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0648\u0627\u0644\u0623\u0634\u062e\u0627\u0635\u00a0\u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u063a\u0628\u0648\u0646 \u0641\u064a \u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0633\u0628\u0628 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629.<\/li><\/ul>\n\n\n\n<p><strong>\u064a\u0639\u0632\u0632 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u062d\u062f\u062f \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0639\u062f\u062f \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 \u0639\u0646\u062f \u0627\u0644\u0631\u0627\u062d\u0629.<\/li><li>\u0645\u0646 \u062e\u0644\u0627\u0644 \u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062c\u0633\u0645\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/li><li>\u062d\u064a\u062b \u062a\u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062f\u064a\u062f \u0644\u064a\u0641\u062a \u0645\u0639 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0643\u0628\u0631 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u0630\u0627 \u0641\u0647\u064a \u062e\u064a\u0627\u0631 \u062c\u064a\u062f \u0644\u0628\u0646\u0627\u0621 \u0646\u0633\u0628\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062c\u0633\u0645\u0643.<\/li><\/ul>\n\n\n\n<p><strong>\u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/strong><\/p>\n\n\n\n<ul><li>\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 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