{"id":16931,"date":"2024-02-20T16:37:26","date_gmt":"2024-02-20T14:37:26","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=16931"},"modified":"2024-02-20T16:37:28","modified_gmt":"2024-02-20T14:37:28","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%aa%d9%81-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d9%8a%d9%85","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%aa%d9%81-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d9%8a%d9%85\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645"},"content":{"rendered":"\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0628\u0646\u0627\u0621 \u0623\u0643\u062a\u0627\u0641 \u0642\u0648\u064a\u0629 \u0648\u0639\u0636\u0644\u064a\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0643\u062a\u0627\u0641<\/a> \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c
\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0644\u0627 \u062a\u0639\u0645\u0644 \u0641\u0642\u0637 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u062a\u0644\u0639\u0628 \u0623\u064a\u0636\u064b\u0627 \u062f\u0648\u0631\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0641\u064a \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0644\u0639\u0627\u0645\u060c \u0644\u0630\u0627 \u0646\u0639\u0631\u0636 \u0644\u0643 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/strong>.<\/p>\n\n\n\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<\/strong><\/a>
\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

\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/h2>\n\n\n\n

overhead press<\/strong><\/p>\n\n\n\n

\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0644\u0648\u064a \u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u062f\u064a\u0645\u0629 \u0642\u062f\u0645 \u0627\u0644\u062d\u062f\u064a\u062f \u0646\u0641\u0633\u0647\u060c \u0648\u0631\u0628\u0645\u0627 \u064a\u0643\u0648\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0643\u062a\u0641 \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0644\u0627\u0642\u060c
\u0633\u064a\u0639\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0639\u0644\u0649 front delts\u060c \u0645\u0639 triceps \u0648 side delts.
 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0633\u062a\u0633\u062a\u062e\u062f\u0645 core, hips, rotator cuff  \u0644\u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.
\u0644\u0630\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637\u060c \u0641\u0625\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0644\u0648\u064a \u0647\u0648 \u062e\u064a\u0627\u0631 \u0631\u0627\u0626\u0639\u060c
\u0648\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u064a\u062a\u0645 \u062a\u0636\u0645\u064a\u0646\u0647 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0644\u062f\u064a\u0646\u0627.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n

  • \u0636\u0639 \u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0635\u062f\u0631 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li>
  • \u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0627\u0642\u062a\u0631\u0628 \u0645\u0646\u0647.<\/li>
  • \u0627\u0633\u062a\u0646\u0634\u0642\u060c \u0648\u0627\u062f\u0639\u0645 \u062c\u0630\u0639\u0643 \u0628\u0631\u0641\u0642.<\/li>
  • \u062f\u0639 \u0627\u0644\u0628\u0627\u0631 \u064a\u0631\u062a\u0627\u062d \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u062d\u0630\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0631\u0627\u062c\u0639 \u0639\u0646 \u0627\u0644\u0631\u0641\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641.<\/li>
  • \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u0628\u0627\u0631 \u0644\u0623\u0639\u0644\u0649\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0641\u0631\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>
  • \u0627\u0633\u062a\u0646\u0634\u0642 \u062c\u064a\u062f\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u062e\u0641\u0636 \u0627\u0644\u0628\u0627\u0631 \u0645\u0639 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0643\u062a\u0641\u064a\u0643.<\/li>
  • \u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n

    seated dumbbell press<\/strong><\/p>\n\n\n\n

    \u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/p>\n\n\n\n

    \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0633\u0648\u0649 \u0632\u0648\u062c \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0634\u064a\u0621 \u0642\u0648\u064a \u0644\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u064a\u0647\u060c
    \u0641\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.<\/p>\n\n\n\n

    \"seated<\/figure>\n\n\n\n
    • \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0639 \u0645\u0633\u0646\u062f \u0638\u0647\u0631 \u0645\u0631\u062a\u0641\u0639.<\/li>
    • \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0632\u0648\u062c \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0631\u0641\u0639\u0647 \u0639\u0646\u062f \u0643\u062a\u0641\u064a\u0643.<\/li>
    • \u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0642\u0645 \u0628\u062a\u062f\u0639\u064a\u0645 \u062c\u0630\u0639\u0643 \u0628\u0631\u0641\u0642.<\/li>
    • \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0644\u0623\u0639\u0644\u0649\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0641\u0631\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>
    • \u0627\u0633\u062a\u0646\u0634\u0642 \u062c\u064a\u062f\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u062e\u0641\u0636 \u0627\u0644\u062f\u0645\u0628\u0644 \u0645\u0639 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0643\u062a\u0641\u064a\u0643.<\/li>
    • \u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n

      Barbell Front Raises<\/strong><\/p>\n\n\n\n

      \u0647\u0648 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u062a\u0645\u0631\u064a\u0646 \u0639\u0632\u0644 \u062f\u0644\u062a\u0648\u064a\u062f \u0623\u0645\u0627\u0645\u064a\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0625\u062c\u0631\u0627\u0624\u0647 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u062f\u064a\u062f \u0623\u0648 \u062f\u0645\u0628\u0644 \u0623\u0648 \u062d\u062a\u0649 \u0645\u062c\u0631\u062f \u0637\u0628\u0642 \u0648\u0632\u0646.<\/p>\n\n\n\n

      \"Barbell<\/figure>\n\n\n\n

      \u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n

      • \u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0648\u0627\u0631\u0641\u0639\u0647 \u0623\u0645\u0627\u0645 \u062c\u0633\u0645\u0643 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>
      • \u0627\u0631\u0641\u0639 \u0627\u0644\u062d\u062f\u064a\u062f \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u0623\u0630\u0631\u0639 \u0645\u0633\u062a\u0642\u064a\u0645\u0629\u060c \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641.<\/li>
      • \u0627\u0639\u0643\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u062e\u0641\u0636 \u0627\u0644\u0628\u0627\u0631 \u0645\u0639 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li>
      • \u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n

        \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u0635\u0648\u0631<\/h3>\n\n\n\n

        Dumbbell Lateral Raises<\/strong><\/p>\n\n\n\n

        \u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0628\u0646\u0627\u0621 \u0623\u0643\u062a\u0627\u0641 \u0642\u0648\u064a\u0629\u060c \u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0645\u0641\u062a\u0627\u062d \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u0648\u0627\u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0641\u0639\u0644\u064a \u0644\u0644\u062f\u0644\u062a\u0648\u064a\u062f \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0647\u0648 \u0627\u0644\u0628\u062f\u0621 \u0628\u0648\u0632\u0646 \u062e\u0641\u064a\u0641 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n\n\n\n

        \"Dumbbell<\/figure>\n\n\n\n

        \u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n

        • \u0627\u0645\u0633\u0643 \u0632\u0648\u062c\u064b\u0627 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0623\u0630\u0631\u0639 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li>
        • \u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0641\u0642\u064a\u064b\u0627.<\/li>
        • \u0627\u062e\u0641\u0636 \u0627\u0644\u062f\u0645\u0628\u0644 \u0645\u0639 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629.<\/li>
        • \u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n

          Behind the Neck Press<\/strong><\/p>\n\n\n\n

          \u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062f\u0644\u062a\u0648\u064a\u062f \u0627\u0644\u0623\u0648\u0633\u0637 \u0648\u0627\u0644\u062f\u0644\u062a\u0648\u064a\u062f \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0636\u063a\u0637 \u0623\u0645\u0627\u0645 \u0627\u0644\u0631\u0642\u0628\u0629\u060c \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0623\u064a\u0636\u064b\u0627 \u0644\u0632\u064a\u0627\u062f\u0629 \u062d\u0631\u0643\u0629 \u0643\u062a\u0641\u0643 \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627\u060c \u0625\u0644\u0627 \u0623\u0646\u0646\u0627 \u0644\u0627 \u0646\u0646\u0635\u062d \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062f\u0648\u0646 \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627\u060c \u0639\u0644\u064a\u0643 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0648\u064a\u0645\u0643\u0646\u0643 \u0628\u0639\u062f \u0630\u0644\u0643 \u0632\u064a\u0627\u062f\u0629 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b.<\/p>\n\n\n\n

          \"Behind<\/figure>\n\n\n\n

          \u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n

          • \u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u062c\u064a\u062f\u064b\u0627 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u064a\u062f\u064a\u0643 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u060c
            \u0639\u0644\u064a\u0643 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0628\u0627\u0631 \u062e\u0644\u0641\u0643 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0631\u0641\u0639\u0647\u060c \u0628\u062d\u064a\u062b \u064a\u0633\u062a\u0631\u064a\u062d \u0639\u0644\u0649 \u0642\u0627\u0639\u062f\u0629 \u0631\u0642\u0628\u062a\u0643.<\/li>
          • \u062e\u0630 \u0646\u0641\u0633\u064b\u0627\u060c \u0648\u0627\u062f\u0639\u0645 \u062c\u0630\u0639\u0643 \u0628\u0631\u0641\u0642\u060c \u0648\u0641\u0643 \u0627\u0644\u0628\u0627\u0631\u060c \u062b\u0645 \u062e\u0630 \u062e\u0637\u0648\u0629 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621.<\/li>
          • \u0627\u0631\u0641\u0639 \u0627\u0644\u0628\u0627\u0631 \u062d\u062a\u0649 \u062a\u0633\u062a\u0642\u064a\u0645 \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631.<\/li>
          • \u0627\u0633\u062a\u0646\u0634\u0642 \u062c\u064a\u062f\u064b\u0627\u060c \u0623\u062b\u0646\u0627\u0621 \u062e\u0641\u0636 \u0627\u0644\u0628\u0627\u0631 \u0645\u0639 \u0627\u0644\u062a\u062d\u0643\u0645 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0641\u064a \u0642\u0627\u0639\u062f\u0629 \u0631\u0642\u0628\u062a\u0643.<\/li>
          • \u0643\u0631\u0631 \u0644\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li><\/ul>\n\n\n\n

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

            \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0628\u0646\u0627\u0621 \u0623\u0643\u062a\u0627\u0641 \u0642\u0648\u064a\u0629 \u0648\u0639\u0636\u0644\u064a\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0643\u062a\u0627\u0641 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0644\u0627 \u062a\u0639\u0645\u0644 \u0641\u0642\u0637 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u062a\u0644\u0639\u0628 \u0623\u064a\u0636\u064b\u0627 \u062f\u0648\u0631\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0641\u064a \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0644\u0639\u0627\u0645\u060c \u0644\u0630\u0627 \u0646\u0639\u0631\u0636 \u0644\u0643 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0641\u064a \u0627\u0644\u062c\u064a\u0645. …<\/p>\n","protected":false},"author":15,"featured_media":17327,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2249,3464,2184],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/\u0623\u0641\u0636\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0643\u062a\u0641-\u0641\u064a-\u0627\u0644\u062c\u064a\u0645-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/16931"}],"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=16931"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/16931\/revisions"}],"predecessor-version":[{"id":17328,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/16931\/revisions\/17328"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/17327"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=16931"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=16931"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=16931"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}