{"id":16181,"date":"2023-12-27T14:14:26","date_gmt":"2023-12-27T12:14:26","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=16181"},"modified":"2023-12-27T14:14:28","modified_gmt":"2023-12-27T12:14:28","slug":"%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa\/","title":{"rendered":"\u0637\u0631\u064a\u0642\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0623\u0641\u0636\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0648\u062a\u0645\u0627\u0631\u064a\u0646"},"content":{"rendered":"\n<p>\u062a\u0644\u0639\u0628 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062f\u0648\u0631\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u062a\u0646\u0627 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u064a\u062a\u0636\u0645\u0646 \u0630\u0644\u0643 \u0642\u0648\u062a\u0646\u0627 \u0648\u062a\u0648\u0627\u0632\u0646\u0646\u0627 \u0648\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c<br>\u0643\u0645\u0627 \u062a\u0639\u062f \u0639\u0627\u0645\u0644\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0648\u0639\u0634\u0627\u0642 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u0623\u0646\u0647 \u064a\u0631\u062a\u0628\u0637 \u0627\u0631\u062a\u0628\u0627\u0637\u064b\u0627 \u0645\u0628\u0627\u0634\u0631\u064b\u0627 \u0628\u0623\u062f\u0627\u0626\u0647\u0645 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c<br>\u0644\u0630\u0627 \u0646\u0639\u0631\u0636 \u0644\u0643 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 <strong>\u0637\u0631\u064a\u0642\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0639\u0646 \u0637\u0631\u064a\u0642 \u0623\u0647\u0645 \u0639\u0627\u0645\u0644\u064a\u0646 \u0648\u0647\u0645\u0627 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/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>\u0637\u0631\u064a\u0642\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h2>\n\n\n\n<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d9%83%d8%aa%d9%84%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d9%8a%d8%a9-%d8%ae%d8%b7%d9%88%d8%a9-%d8%a8%d8%ae%d8%b7%d9%88%d8%a9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629<\/a>\u060c \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u0648\u0645\u0646 \u0623\u0647\u0645\u0647\u0627 \u0627\u0644\u0627\u062a\u064a:<\/p>\n\n\n\n<p>\u062a\u0634\u0645\u0644 \u0628\u0639\u0636 \u0623\u0641\u0636\u0644 <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%af%d9%88%d9%86-%d8%a3%d8%af%d9%88%d8%a7%d8%aa\/\" target=\"_blank\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a> \u0645\u0627 \u064a\u0644\u064a:<br><strong>Deadlifts<\/strong>: <br>\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u0643\u0628 \u064a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629\u060c \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0634\u0631\u0643 \u0627\u0644\u062c\u0630\u0639 \u0648\u0647\u064a \u0631\u0627\u0626\u0639\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0634\u0627\u0645\u0644\u0629 \u0648\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"459\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/\u0637\u0631\u064a\u0642\u0629-\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u062a\u0645\u0631\u064a\u0646-\u062f\u064a\u062f\u0644\u064a\u0641\u062a-1024x459.webp\" alt=\"\u0637\u0631\u064a\u0642\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u062a\u0645\u0631\u064a\u0646 \u062f\u064a\u062f\u0644\u064a\u0641\u062a\" class=\"wp-image-16380\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/\u0637\u0631\u064a\u0642\u0629-\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u062a\u0645\u0631\u064a\u0646-\u062f\u064a\u062f\u0644\u064a\u0641\u062a-1024x459.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/\u0637\u0631\u064a\u0642\u0629-\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u062a\u0645\u0631\u064a\u0646-\u062f\u064a\u062f\u0644\u064a\u0641\u062a-300x134.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/\u0637\u0631\u064a\u0642\u0629-\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u062a\u0645\u0631\u064a\u0646-\u062f\u064a\u062f\u0644\u064a\u0641\u062a-768x344.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/\u0637\u0631\u064a\u0642\u0629-\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u062a\u0645\u0631\u064a\u0646-\u062f\u064a\u062f\u0644\u064a\u0641\u062a-1536x688.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/\u0637\u0631\u064a\u0642\u0629-\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u062a\u0645\u0631\u064a\u0646-\u062f\u064a\u062f\u0644\u064a\u0641\u062a.webp 1628w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Squats<\/strong>: <br>\u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629\u060c \u0648\u062a\u0634\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0644\u0628\u060c<br>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0643\u0648\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u0643\u0628 \u0645\u0645\u062a\u0627\u0632 \u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0642\u0648\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0648\u062a\u0637\u0648\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"527\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/Bench-Press-1024x527.webp\" alt=\"Bench Press\" class=\"wp-image-16381\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/Bench-Press-1024x527.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/Bench-Press-300x154.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/Bench-Press-768x395.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/Bench-Press-1536x790.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/Bench-Press-2048x1053.webp 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Bench Press<\/strong>: <br>\u062a\u0645\u0631\u064a\u0646 \u0643\u0644\u0627\u0633\u064a\u0643\u064a \u0644\u0644\u062c\u0633\u0645 \u0627\u0644\u0639\u0644\u0648\u064a\u060c \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 (\u0627\u0644\u062a\u0631\u0627\u064a)\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646\u0647 \u062d\u0631\u0643\u0629 \u0645\u0631\u0643\u0628\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"640\" height=\"400\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/Overhead-Press.webp\" alt=\"Overhead Press\" class=\"wp-image-16382\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/Overhead-Press.webp 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/Overhead-Press-300x188.webp 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p><strong>Overhead Press<\/strong>:<br>\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u064a\u0647\u064a\u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u062f\u0644\u062a\u0648\u064a\u062f \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 (\u0627\u0644\u062a\u0631\u0627\u064a) \u0648\u0623\u0639\u0644\u0649 \u0627\u0644\u0635\u062f\u0631\u060c \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0636\u063a\u0637\u0627\u062a \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0643\u0630\u0644\u0643 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"872\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/\u0637\u0631\u064a\u0642\u0629-\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0639\u0642\u0644\u0629-1024x872.webp\" alt=\"\u0637\u0631\u064a\u0642\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629\" class=\"wp-image-16383\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/\u0637\u0631\u064a\u0642\u0629-\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0639\u0642\u0644\u0629-1024x872.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/\u0637\u0631\u064a\u0642\u0629-\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0639\u0642\u0644\u0629-300x256.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/\u0637\u0631\u064a\u0642\u0629-\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0639\u0642\u0644\u0629-768x654.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/\u0637\u0631\u064a\u0642\u0629-\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0639\u0642\u0644\u0629.webp 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Pull-ups\/Chin-ups<\/strong>: <br>\u064a\u0639\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0635\u0639\u0628\u0629 \u0627\u0644\u062a\u064a \u062a\u062c\u0630\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c<br>\u0648\u0647\u064a \u0641\u0639\u0627\u0644\u0629 \u0644\u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u0645\u0639\u0644\u0648\u0645\u0629 \u0647\u0627\u0645\u0629: \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a \u0645\u062c\u0631\u062f \u0646\u0642\u0637\u0629 \u0627\u0646\u0637\u0644\u0627\u0642\u060c \u0648\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u062a\u0636\u0645\u064a\u0646\u0647\u0627 \u0636\u0645\u0646 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0644\u064a\u0634\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062c\u0645\u064a\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0645\u0639 \u062a\u0642\u062f\u0645\u0643\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0625\u062c\u0631\u0627\u0621 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0646\u0627\u0633\u0628 \u0644\u062a\u0639\u0638\u064a\u0645 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u0644\u0639\u0645\u0644 \u0645\u0639\u00a0 <a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a>.<\/p><\/blockquote>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"710\" height=\"532\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/\u0637\u0631\u064a\u0642\u0629-\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0627\u0654\u0643\u0644-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.webp\" alt=\"\u0637\u0631\u064a\u0642\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0654\u0643\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\" class=\"wp-image-16384\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/\u0637\u0631\u064a\u0642\u0629-\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0627\u0654\u0643\u0644-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.webp 710w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/\u0637\u0631\u064a\u0642\u0629-\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0627\u0654\u0643\u0644-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-300x225.webp 300w\" sizes=\"(max-width: 710px) 100vw, 710px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3>\u0645\u0627 \u0647\u0648 \u0627\u0644\u0627\u0643\u0644 \u0627\u0644\u0630\u064a \u064a\u0636\u062e\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/h3>\n\n\n\n<ul><li>\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0633\u0645 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0645\u0646 <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%a7%d9%84%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa\/\" target=\"_blank\">\u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a> \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/li><li>\u0643\u0645\u0627 \u064a\u0639\u062f \u0627\u0644\u0628\u064a\u0636 \u0637\u0639\u0627\u0645\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0633\u0631\u0639\u0629\u060c \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0643\u0627\u0645\u0644 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643 \u0623\u0638\u0647\u0631\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062f\u0649 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0623\u0643\u0644\u0648\u0646 \u0628\u064a\u0636\u064b\u0627 \u0643\u0627\u0645\u0644\u0627\u064b \u0643\u0627\u0646\u062a \u0623\u0643\u0628\u0631 \u0628\u0646\u0633\u0628\u0629 40\u066a \u0645\u0646 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u062a\u0647\u0644\u0643\u0648\u0646 \u0643\u0645\u064a\u0629 \u0645\u0643\u0627\u0641\u0626\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646 \u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636 \u0641\u0642\u0637.<\/li><li>\u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646\u0647 \u0641\u064a \u062d\u0627\u0644 \u0631\u063a\u0628\u062a\u0643 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c<br>\u0641\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0648\u062c\u0628\u0627\u062a\u0643 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u062a\u062d\u0631\u0642\u0647\u060c \u0645\u0645\u0627 \u0633\u064a\u062e\u0644\u0642 \u062d\u0627\u0644\u0629 \u0645\u0646 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a.<\/li><li>\u0648\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0633\u0639\u0649 \u062c\u0627\u0647\u062f\u064b\u0627 \u0644\u062a\u062d\u0642\u064a\u0642 \u062a\u0648\u0627\u0632\u0646 \u062c\u064a\u062f \u0628\u064a\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%85-%d9%85%d8%af%d8%a9-%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u0627 \u0647\u064a \u0627\u0644\u0645\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0638\u0647\u0631 \u0641\u064a\u0647\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/a><\/h4>\n\n\n\n<ul><li>\u064a\u0645\u0643\u0646 \u0644\u0644\u0634\u062e\u0635 \u0627\u0644\u0639\u0627\u062f\u064a \u0623\u0646 \u064a\u0643\u062a\u0633\u0628 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 \u0661\u0662 \u0643\u064a\u0644\u0648 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a 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