{"id":1647,"date":"2020-02-26T13:00:03","date_gmt":"2020-02-26T11:00:03","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1647"},"modified":"2023-12-28T16:56:57","modified_gmt":"2023-12-28T14:56:57","slug":"%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d8%aa%d9%86%d8%ad%d9%8a%d9%81-%d8%a7%d9%84%d8%a3%d8%b1%d8%af%d8%a7%d9%81","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d8%aa%d9%86%d8%ad%d9%8a%d9%81-%d8%a7%d9%84%d8%a3%d8%b1%d8%af%d8%a7%d9%81\/","title":{"rendered":"\u0623\u0647\u0645 \u0646\u0635\u0627\u0626\u062d \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641"},"content":{"rendered":"

\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0645\u0645\u0627 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0631\u062a\u062f\u0627\u0621 \u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0627\u0644\u062a\u064a \u062a\u062d\u0628\u0647\u0627 \u0648\u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062b\u0642\u062a\u0643 \u0628\u0646\u0641\u0633\u0643\u060c \u0641\u0647\u0646\u0627\u0643 \u0639\u062f\u0629 \u0646\u0635\u0627\u0626\u062d \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0645\u0638\u0647\u0631\u0643\u060c \u0633\u0648\u0627\u0621 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0623\u0648 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062e\u0641\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0635\u0627\u0626\u062d \u062a\u0646\u062d\u064a\u0641 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u062a\u064a\u0646.<\/p>\n

\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<\/a><\/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.<\/a><\/strong><\/p>\n

\u0646\u0635\u0627\u0626\u062d \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h2>\n

\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0639\u062a\u0628\u0631 \u0623\u0643\u062a\u0631 \u0637\u0631\u064a\u0642\u0629 \u0646\u0627\u062c\u062d\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u062a\u0639\u062f\u064a\u0644 \u0634\u0643\u0644\u0647\u0627 \u0644\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u060c \u0644\u0623\u0646 \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u0639\u0636\u0644 \u0644\u0630\u0644\u0643 \u064a\u0634\u062f\u0647\u0627 \u0648\u064a\u062c\u0639\u0644\u0647\u0627 \u0623\u0635\u063a\u0631 \u0641\u064a \u0627\u0644\u062d\u062c\u0645\u060c \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0645\u0648\u0645\u0627 \u062a\u0632\u064a\u062f \u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u062d\u0631\u0642\u060c \u0648\u0630\u0644\u0643 \u064a\u0641\u0631\u0642 \u0641\u064a \u0627\u0644\u0634\u0643\u0644 \u0648\u0645\u0638\u0647\u0631 \u0627\u0644\u062c\u0633\u0645.<\/p>\n

    \n
  1. \n

    Dead Lifts
    \u064a\u0639\u062a\u0628\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u062c\u062f\u064b\u0627 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062d\u0630\u0631\u064b\u0627 \u0648\u062a\u062a\u0628\u0639 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u062a\u062c\u0646\u0628 \u0625\u0635\u0627\u0628\u0627\u062a.<\/p>\n<\/li>\n<\/ol>\n

    \"\u0646\u0635\u0627\u0626\u062d<\/p>\n

    2-\u00a0squats<\/strong>\u00a0 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0648\u0627\u0644\u0623\u0648\u062a\u0627\u0631\u060c \u0648\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0645\u0641\u064a\u062f \u062c\u062f\u0627.<\/p>\n

    \"\u0646\u0635\u0627\u0626\u062d<\/p>\n

    3- Lunges<\/strong> \u062a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0647\u0645\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0636\u0648\u0639\u060c \u0648\u0644\u0647\u0627 \u0623\u0634\u0643\u0627\u0644 \u0643\u062b\u064a\u0631 (\u062c\u0627\u0646\u0628\u064a\u0629 \u0648\u062e\u0644\u0641\u064a\u0629 \u0648\u0623\u0643\u062a\u0631) \u0641\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0648\u064a\u0639 \u0628\u064a\u0646\u0647\u0645.<\/p>\n

    \"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

    4- Cardio<\/strong><\/p>\n

    \u0627\u0644\u062f\u0647\u0648\u0646 \u0647\u064a \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0627\u0644\u062a\u064a \u062a\u0633\u0628\u0628 \u0643\u0628\u0631 \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a> \u0647\u064a \u0623\u0633\u0631\u0639 \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u0643\u0646\u0629 \u0644\u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0645\u062b\u0644: \u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0648\u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a.<\/p>\n

    5- interval training<\/strong> \u064a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0639\u0644\u0649. \u0645\u062b\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0643\u0627\u0645 \u062f\u0642\u064a\u0642\u0629\u060c \u0648\u0647\u0630\u0627 \u064a\u0632\u064a\u062f \u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u062d\u0631\u0642\u060c \u0648\u0644\u0627 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a.<\/p>\n

    \"\u062a\u0645\u0627\u0631\u064a\u0646<\/a><\/p>\n

    \u0646\u0635\u0627\u0626\u062d \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a:<\/h2>\n

    \u0644\u062a\u062d\u0642\u064a\u0642 \u062a\u0646\u062d\u064a\u0641 \u0646\u0627\u062c\u062d \u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0648\u0644\u064a \u0627\u0647\u062a\u0645\u0627\u0645\u064b\u0627 \u062e\u0627\u0635\u064b\u0627 \u0644\u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0630\u0644\u0643:<\/p>\n

      \n
    1. \n

      \u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: <\/strong>
      \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u064a\u0639\u062a\u0628\u0631 \u0623\u0645\u0631\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0644\u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u062a\u0642\u0644\u064a\u0644 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0633\u062a\u0647\u062f\u0641 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0648\u0627\u0641\u0642 \u0645\u0639 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<\/li>\n

    2. \n

      \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641:<\/strong>
      \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0648\u064a\u0633\u0647\u0645 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645. \u0642\u0645 \u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a\u060c \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647\u060c \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u060c \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\u060c \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a\u060c \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/p>\n<\/li>\n

    3. \n

      \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629:<\/strong>
      \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0627\u0645 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0641\u064a\u0632 \u0639\u0645\u0644\u064a\u0629 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646. \u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0645\u0635\u0627\u062f\u0631 \u062c\u064a\u062f\u0629 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u062f\u062c\u0627\u062c\u060c \u0648\u0627\u0644\u0633\u0645\u0643\u060c \u0648\u0627\u0644\u0628\u064a\u0636\u060c \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\u060c \u0648\u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u062f\u0633\u0645.<\/p>\n<\/li>\n

    4. \n

      \u062a\u062c\u0646\u0628 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0648\u0627\u0644\u0632\u0627\u0626\u062f\u0629:<\/strong>
      \u064a\u062c\u0628 \u062a\u0642\u0644\u064a\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0648\u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0645\u062b\u0644 \u0627\u0644\u0632\u0628\u062f\u0629\u060c \u0648\u0627\u0644\u0632\u064a\u0648\u062a \u0627\u0644\u062f\u0647\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062f\u0647\u0646\u064a\u0629. \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u0628\u062f\u0627\u0644\u0647\u0627 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u062b\u0644 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0632\u064a\u062a \u0627\u0644\u0643\u0627\u0646\u0648\u0644\u0627.<\/p>\n<\/li>\n

    5. \n

      \u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621:<\/strong>
      \u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0623\u064a\u0636 \u0648\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0633\u0645\u0648\u0645\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0648\u062a\u0642\u0644\u064a\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<\/li>\n

    6. \n

      \u062a\u062c\u0646\u0628 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0648\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629:<\/strong>
      \u064a\u062c\u0628 \u062a\u0642\u0644\u064a\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0648\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0648\u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/p>\n<\/li>\n<\/ol>\n

      \u0623\u0647\u0645 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629 \u0635\u062d\u064a<\/h3>\n

      -\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0648\u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u062f\u0647\u0648\u0646 \u062c\u064a\u062f\u0629 \u063a\u064a\u0631 \u0645\u0634\u0628\u0639\u0629
      \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0634\u0628\u0639\u0643 \u0648\u062a\u062d\u0645\u064a\u0643 \u0645\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0623\u0643\u0644.
      -\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u0645\u0643\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0648\u0627\u0644\u0631\u0632 \u0627\u0644\u0628\u0646\u064a
      \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u062c\u064a\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u0641\u0631 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646.
      -\u0643\u0645\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.
      – \u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u0648\u0627\u0644\u0641\u0631\u0627\u062e \u0648\u0627\u0644\u0633\u0645\u0643 \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u0645 \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u062c\u0628\u0646 \u0643\u0644\u0647\u0627 \u062e\u064a\u0627\u0631\u0627\u062a \u062c\u064a\u062f\u0629.
      \u0644\u0643\u0646 \u0625\u0630\u0627 \u0627\u062e\u062a\u0631\u062a \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0623\u0643\u062f \u0623\u0646\u0647\u0627 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.
      -\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062a\u0648\u0641\u0631 \u0644\u0643 \u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c \u0648\u0623\u064a\u0636\u0627 \u0633\u0639\u0631\u0627\u062a\u0647\u0627 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0642\u0644\u064a\u0644\u0629
      \u0648\u062a\u0639\u0637\u064a\u0643 \u0637\u0627\u0642\u0629.
      -\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621: \u0627\u0634\u0631\u0628 \u0643\u0648\u0628\u064a\u0646 \u0642\u0628\u0644 \u0643\u0644 \u0648\u062c\u0628\u0629 \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062a\u062e\u0633\u064a\u0633.
      – \u064a\u062c\u0628 \u0623\u0646 \u062a\u0642\u0637\u0639 \u0627\u0644\u0640 empty calories \u0644\u062a\u0642\u0644\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u062c\u0633\u0645\u0643\u060c
      \u0648\u0627\u0644\u0645\u0642\u0635\u0648\u062f \u0628\u0647\u0627 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629\u060c \u0647\u0630\u0647 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u064a \u062f\u0647\u0648\u0646 \u0633\u064a\u0626\u0629 \u0644\u0644\u062c\u0633\u0645\u060c
      \u064a\u062e\u0632\u0646\u0647\u0627 \u0641\u064a \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0647\u0646\u064a\u0629.<\/p>\n

      \u0644\u0627 \u062a\u0646\u0633\u064e \u0623\u0646 \u0627\u0644\u0646\u062c\u0627\u062d \u0641\u064a \u062a\u0646\u062d\u064a\u0641 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0635\u0628\u0631 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631. \u064a\u062c\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0645\u0631\u062c\u0648\u0629. \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u062c\u064a\u062f \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u062a\u063a\u0630\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0648\u062c\u064a\u0647 \u0625\u0636\u0627\u0641\u064a.<\/p>\n\n\n

      <\/p>\n","protected":false},"excerpt":{"rendered":"

      \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0645\u0645\u0627 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0631\u062a\u062f\u0627\u0621 \u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0627\u0644\u062a\u064a \u062a\u062d\u0628\u0647\u0627 \u0648\u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062b\u0642\u062a\u0643 \u0628\u0646\u0641\u0633\u0643\u060c \u0641\u0647\u0646\u0627\u0643 \u0639\u062f\u0629 \u0646\u0635\u0627\u0626\u062d \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0645\u0638\u0647\u0631\u0643\u060c \u0633\u0648\u0627\u0621 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0623\u0648 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062e\u0641\u0636 …<\/p>\n","protected":false},"author":15,"featured_media":14767,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[17],"tags":[456,455,390,386],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/02\/\u0646\u0635\u0627\u0626\u062d-\u062a\u0646\u062d\u064a\u0641-\u0627\u0644\u0623\u0631\u062f\u0627\u0641-4-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1647"}],"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=1647"}],"version-history":[{"count":10,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1647\/revisions"}],"predecessor-version":[{"id":16633,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1647\/revisions\/16633"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14767"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1647"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1647"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1647"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}