{"id":1624,"date":"2020-02-13T16:42:09","date_gmt":"2020-02-13T14:42:09","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1624"},"modified":"2023-12-21T15:07:23","modified_gmt":"2023-12-21T13:07:23","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d8%b7%d8%a8%d9%8a%d9%82-%d8%b9%d8%b1%d8%a8%d9%8a-%d9%84%d9%85%d9%85%d8%a7%d8%b1%d8%b3%d8%a9-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d8%b7%d8%a8%d9%8a%d9%82-%d8%b9%d8%b1%d8%a8%d9%8a-%d9%84%d9%85%d9%85%d8%a7%d8%b1%d8%b3%d8%a9-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0637\u0628\u064a\u0642 \u0639\u0631\u0628\u064a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0623\u0648 \u0627\u0644\u062c\u064a\u0645"},"content":{"rendered":"<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u0641\u0643\u0631 \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u064a\u062a\u0631\u0627\u062c\u0639\u0648\u0646 \u0639\u0646 \u0641\u0643\u0631\u0629 \u0630\u0644\u0643 \u0623\u0648 \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639\u0648\u0646 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645\u060c \u0648\u0630\u0644\u0643 \u0628\u0633\u0628\u0628 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0645\u0639 \u0636\u063a\u0648\u0637 \u0627\u0644\u0639\u0645\u0644 \u0648\u0627\u0644\u0645\u0648\u0627\u0639\u064a\u062f \u0648\u062a\u062d\u062f\u064a\u0627\u062a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u0644\u0630\u0627 \u064a\u0641\u0636\u0644\u0648\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0645\u0641\u0631\u062f\u0647\u0645 \u0623\u0648 \u0628\u062f\u0648\u0646 \u062e\u0628\u0631\u0629 \u062a\u0643\u0641\u064a \u0644\u062a\u062d\u062f\u064a\u062f \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0626\u0647\u0627. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628\u060c \u0633\u0646\u0642\u062f\u0645 \u0644\u0643\u0645 \u0647\u0646\u0627 \u0623\u0641\u0636\u0644 \u062a\u0637\u0628\u064a\u0642 \u0639\u0631\u0628\u064a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0641\u0636\u0644 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/p>\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<h2>\u0623\u0641\u0636\u0644 \u062a\u0637\u0628\u064a\u0642 \u0639\u0631\u0628\u064a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 : \u0627\u0644\u0643\u0648\u062a\u0634<\/h2>\n<ul>\n<li>\u0646\u0639\u062a\u0628\u0631 <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0647\u0648 \u0623\u0641\u0636\u0644 \u062a\u0637\u0628\u064a\u0642 \u0639\u0631\u0628\u064a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0633\u0628\u0628 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0642\u062f\u0645 \u0645\u062c\u0631\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0645\u0629 \u0644\u0644\u062c\u0645\u064a\u0639.<\/li>\n<li>\u0639\u0646\u062f \u062a\u062b\u0628\u064a\u062a \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634\u060c \u064a\u0637\u0644\u0628 \u0645\u0646\u0643 \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0639\u0644\u0649 \u0639\u062f\u0629 \u0623\u0633\u0626\u0644\u0629 \u062a\u062a\u0639\u0644\u0642 \u0628\u0648\u0632\u0646\u0643 \u0648\u0637\u0648\u0644\u0643 \u0648\u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062c\u0633\u0645\u0643 \u0648\u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0648\u0647\u062f\u0641\u0643.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0625\u062c\u0627\u0628\u0627\u062a\u060c \u064a\u0645\u0643\u0646\u0647 \u062a\u0635\u0645\u064a\u0645 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062e\u0635\u0635 \u0644\u0643 \u064a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u062c\u0633\u0645\u0643 \u0648\u0645\u0633\u062a\u0648\u0627\u0643 \u0648\u0647\u062f\u0641\u0643\u060c \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0645\u0631\u062c\u0648\u0629 \u0641\u064a \u0623\u0642\u0635\u0631 \u0648\u0642\u062a \u0645\u0645\u0643\u0646 \u0648\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0631\u0636\u0627 \u0627\u0644\u0634\u062e\u0635\u064a.<\/li>\n<\/ul>\n<h2><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d9%85%d9%8a%d8%b2%d8%a7%d8%aa-%d8%aa%d8%b7%d8%a8%d9%8a%d9%82-%d8%a7%d9%84%d9%83%d9%88%d8%aa%d8%b4\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0645\u064a\u0632\u0627\u062a \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a><\/h2>\n<ul>\n<li>\u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0648\u0642\u062a \u0643\u0627\u0641\u064d \u0623\u0648 \u063a\u064a\u0631 \u0645\u0646\u0627\u0633\u0628 \u0644\u0643 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u062e\u062a\u064a\u0627\u0631<strong> \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong>\u060c \u062d\u064a\u062b \u064a\u0648\u0641\u0631 \u0644\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0645\u0642\u0627\u0637\u0639 \u0627\u0644\u0641\u064a\u062f\u064a\u0648 \u0627\u0644\u062a\u0648\u0636\u064a\u062d\u064a\u0629 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0628\u0633\u064a\u0637\u060c \u0648\u064a\u062e\u0628\u0631\u0643 \u0628\u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0639\u062f\u062f \u0627\u0644\u0645\u0631\u0627\u062a \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0648\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629. \u0643\u0644 \u0634\u064a\u0621 \u0645\u062d\u0633\u0648\u0628 \u0628\u062f\u0642\u0629.<\/li>\n<li>\u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0636\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u062e\u062a\u064a\u0627\u0631 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645\u060c \u062d\u064a\u062b \u0633\u062a\u0639\u0644\u0645 \u0628\u0627\u0644\u0636\u0628\u0637 \u0623\u064a \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u062a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643\u060c \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0630\u064a \u062a\u0631\u063a\u0628 \u0641\u064a\u0647 \u0628\u062f\u0642\u0629 \u0648\u0628\u062f\u0648\u0646 \u0625\u0641\u0631\u0627\u0637 \u0623\u0648 \u0625\u0647\u0645\u0627\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0625\u0635\u0627\u0628\u0627\u062a.<\/li>\n<li>\u064a\u0639\u0631\u0641 \u0627\u0644\u0643\u0648\u062a\u0634 \u0628\u0627\u0644\u0636\u0628\u0637 \u0645\u0627 \u064a\u0646\u0627\u0633\u0628\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0625\u062c\u0627\u0628\u0627\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0633\u062a\u0637\u064a\u0639 \u062a\u062d\u062f\u064a\u062f \u0645\u0627 \u064a\u0646\u0627\u0633\u0628\u0643 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<\/li>\n<\/ul>\n<h3>\u0647\u0646\u0627\u0643 \u0623\u064a\u0636\u0627 \u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0623\u062e\u0631\u0649 \u062a\u0633\u062a\u062d\u0642 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0648\u0647\u064a:<\/h3>\n<ol>\n<li>\n<p>\u062a\u0637\u0628\u064a\u0642 \u062c\u064a\u0645 \u0641\u062a\u0646\u0633 (Gym Fitness): <br \/>\u064a\u0648\u0641\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0643\u0644 \u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0639 \u0634\u0631\u0648\u062d\u0627\u062a \u0645\u0635\u0648\u0631\u0629 \u0648\u062a\u0648\u0636\u064a\u062d\u064a\u0629 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u062a\u0646\u0638\u064a\u0645 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n<\/li>\n<li>\n<p>\u062a\u0637\u0628\u064a\u0642 7 \u062f\u0642\u0627\u0626\u0642 \u062a\u0645\u0627\u0631\u064a\u0646 (7 Minute Workout):<br \/>\u064a\u0642\u062f\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0643\u062b\u0641\u0629 \u062a\u0633\u062a\u063a\u0631\u0642 7 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637 \u0648\u062a\u0633\u062a\u0647\u062f\u0641 \u062c\u0645\u064a\u0639 \u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u062a\u0644\u0643\u0648\u0646 \u0648\u0642\u062a\u064b\u0627 \u0645\u062d\u062f\u0648\u062f\u064b\u0627.<\/p>\n<\/li>\n<li>\n<p>\u062a\u0637\u0628\u064a\u0642 \u062c\u064a\u0645\u0633\u062a\u0627\u064a\u0644 (Gym Style): <br \/>\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0648\u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0627\u0644\u0646\u0648\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0645\u0639 \u062e\u0637\u0637 \u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u062a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n<\/li>\n<li>\n<p>\u062a\u0637\u0628\u064a\u0642 \u0646\u0627\u064a\u0643\u064a \u062a\u0631\u064a\u0646\u064a\u0646\u062c \u0643\u0644\u0648\u0628 (Nike Training Club):<br \/>\u064a\u0648\u0641\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062c\u0627\u0646\u064a\u0629 \u0648\u0645\u062a\u0646\u0648\u0639\u0629 \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a\u060c \u0645\u0639 \u062a\u0648\u062c\u064a\u0647\u0627\u062a \u0635\u0648\u062a\u064a\u0629 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":16564,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[436,434,435,438],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0627\u0654\u0641\u0636\u0644-\u062a\u0637\u0628\u064a\u0642-\u0639\u0631\u0628\u064a-\u0644\u0645\u0645\u0627\u0631\u0633\u0629-\u0627\u0644\u0631\u064a\u0627\u0636\u0629-1024x645.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1624"}],"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=1624"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1624\/revisions"}],"predecessor-version":[{"id":16569,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1624\/revisions\/16569"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/16564"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1624"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1624"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1624"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}