{"id":17085,"date":"2024-03-03T15:01:09","date_gmt":"2024-03-03T13:01:09","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=17085"},"modified":"2024-03-03T15:01:11","modified_gmt":"2024-03-03T13:01:11","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%d8%ac%d8%b3%d9%85-%d9%83%d8%a7%d9%85%d9%84","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%d8%ac%d8%b3%d9%85-%d9%83%d8%a7%d9%85%d9%84\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644"},"content":{"rendered":"\n<p>\u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0644\u062c\u0633\u0645\u0643 \u0647\u0630\u0627 \u0627\u0644\u0639\u0627\u0645 \u0647\u0648 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0644\u0630\u0627 \u0646\u0639\u0631\u0636 \u0644\u0643 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0623\u0641\u0636\u0644<strong> \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644<\/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>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644<\/h2>\n\n\n\n<p><strong>Squat with overhead press<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629: \u0632\u0648\u062c \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644<\/p>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"567\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Squat-with-overhead-press-1024x567.webp\" alt=\"Squat with overhead press\" class=\"wp-image-17439\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Squat-with-overhead-press-1024x567.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Squat-with-overhead-press-300x166.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Squat-with-overhead-press-768x425.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Squat-with-overhead-press.webp 1109w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0645\u0639 \u062f\u0645\u0628\u0644 \u0648\u0627\u062d\u062f \u0641\u064a \u0643\u0644 \u064a\u062f.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u062e\u0641\u0636 \u0645\u0624\u062e\u0631\u062a\u0643 \u0644\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0645\u0646 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0641\u0627\u0639\u0644 \u062c\u0630\u0639\u0643 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0641\u0648\u0642 \u0642\u062f\u0645\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629\u060c \u0648\u0644\u0627 \u062a\u0633\u0645\u062d \u0644\u0647\u0627 \u0628\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u062e\u0644\u0641 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u0627\u062f\u0641\u0639 \u0642\u062f\u0645\u064a\u0643 \u0623\u0646\u0627\u0621 \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0646\u062d\u0648 \u0643\u062a\u0641\u064a\u0643 \u0645\u0639 \u0645\u0648\u0627\u062c\u0647\u0629 \u0631\u0627\u062d\u062a\u064a\u0643 \u0644\u0644\u062e\u0627\u0631\u062c.<\/li><li>\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0635\u0644 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0625\u0644\u0649 \u0643\u062a\u0641\u064a\u0643\u060c \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0646\u062d\u0648 \u0627\u0644\u0633\u0645\u0627\u0621.<\/li><li>\u0642\u0645 \u0628\u0625\u0646\u0632\u0627\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0628\u0639\u062f \u0643\u062a\u0641\u064a\u0643 \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0642\u0645 \u0628\u0639\u0645\u0644 \u0623\u0631\u0628\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 15 \u062a\u0643\u0631\u0627\u0631\u060c \u0623\u0648 \u0643\u0631\u0631 \u0630\u0644\u0643 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a.<\/li><\/ul>\n\n\n\n<p><strong>Upper body rows with rotation plank<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629: \u0632\u0648\u062c \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644<\/p>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"960\" height=\"540\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Upper-body-rows-with-rotation-plank.webp\" alt=\" \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644 Upper body rows with rotation plank\" class=\"wp-image-17440\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Upper-body-rows-with-rotation-plank.webp 960w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Upper-body-rows-with-rotation-plank-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Upper-body-rows-with-rotation-plank-768x432.webp 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/figure>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d8%b2%d8%a7%d9%8a-%d8%aa%d8%b9%d9%85%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d9%84%d8%a7%d9%86%d9%83-%d8%a8%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%b5%d8%ad-%d9%88-%d9%81%d8%b9%d8%a7\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a> \u0645\u0639 \u0625\u0645\u0633\u0627\u0643 \u0632\u0648\u062c \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u064a\u062f\u064a\u0643 \u0648\u0636\u063a\u0637\u0647 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0643\u062a\u0641\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u0648\u0642 \u0645\u0639\u0635\u0645\u064a\u0643 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0625\u0646\u0634\u0627\u0621 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0643\u0639\u0628\u064a\u0643.<\/li><li>\u0645\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u060c \u0627\u0631\u0641\u0639 \u0648\u0632\u0646\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u0646\u062d\u0648 \u0643\u062a\u0641\u0643\u060c \u062b\u0645 \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0631\u0641\u0639\u0647 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u0623\u062b\u0646\u0627\u0621 \u062a\u062f\u0648\u064a\u0631 \u0648\u0631\u0643\u0643<br>\u0648\u0641\u062a\u062d \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li><li>\u0623\u0639\u062f \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643.<\/li><li>\u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li><li>\u0642\u0645 \u0628\u0623\u0631\u0628\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 15 \u0645\u0645\u062b\u0644\u064b\u0627 \u0623\u0648 \u0642\u0645 \u0628\u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a.<\/li><\/ul>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/h3>\n\n\n\n<p><strong>Walking lunges with weights<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629: \u0632\u0648\u062c \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u062c\u0627\u062f\u0629 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0627\u0646 \u0625\u0630\u0627 \u0627\u0635\u0637\u062f\u0645\u062a \u0631\u0643\u0628\u062a\u0643 \u0628\u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Walking-lunges-with-weights-1024x843.webp\" alt=\"Walking lunges with weights\" class=\"wp-image-17441\" width=\"768\" height=\"632\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Walking-lunges-with-weights-1024x843.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Walking-lunges-with-weights-300x247.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Walking-lunges-with-weights-768x632.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Walking-lunges-with-weights-1536x1265.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Walking-lunges-with-weights.webp 2040w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0634\u0627\u0645\u062e\u064b\u0627 \u0645\u0639 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0645\u0633\u062a\u0631\u064a\u062d\u064b\u0627 \u0628\u062c\u0627\u0646\u0628\u0643.<\/li><li>\u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0623\u0645\u0627\u0645\u0643 \u0628\u0642\u062f\u0645\u064a\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u062d\u062a\u0649 \u062a\u0646\u062f\u0641\u0639 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0642\u062f\u0645\u0643 \u0627\u0644\u0645\u062b\u0628\u062a\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u062b\u0645 \u0639\u062f \u0628\u0647\u0627 \u0644\u062a\u0635\u0637\u0641 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0645\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u062e\u0644\u0641\u064a\u0629.<\/li><li>\u0628\u0645\u062c\u0631\u062f \u0639\u0648\u062f\u062a\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0642\u0645 \u0628\u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0628\u0643\u0644\u062a\u0627 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u0627\u062a \u0627\u0644\u0645\u062a\u0646\u0627\u0648\u0628\u0629 \u0648\u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a.<\/li><\/ul>\n\n\n\n<p><strong>Ball slams<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629: A weighted medicine ball<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Ball-slams-1024x576.webp\" alt=\"Ball slams\" class=\"wp-image-17442\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Ball-slams-1024x576.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Ball-slams-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Ball-slams-768x432.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/02\/Ball-slams.webp 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u0643\u0631\u0629 \u0628\u064a\u0646 10 \u0648 20 \u0631\u0637\u0644\u0627\u064b.<\/li><li>\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u0643\u0631\u0629 \u0646\u062d\u0648 \u0627\u0644\u0633\u0645\u0627\u0621 \u0648\u0641\u0648\u0642 \u0631\u0623\u0633\u0643.<\/li><li>\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639\u060c \u0627\u0631\u0645\u064a\u0647\u0627 \u0623\u0648 \u0627\u0636\u0631\u0628\u0647\u0627 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645\u0643 \u0628\u064a\u0646\u0645\u0627 \u062a\u062a\u062d\u0631\u0643 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/li><li>\u0627\u0644\u062a\u0642\u0637 \u0627\u0644\u0643\u0631\u0629 \u0648\u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0629 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629 \u0645\u062a\u062a\u0627\u0644\u064a\u0629.<\/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\/1920x1000-01-1-2-1024x533.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-13905\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D9%85%D9%86%D8%B2%D9%84%D9%8A%D8%A9-%D9%84%D9%84%D8%AC%D8%B3%D9%85-%D9%83%D8%A7%D9%85%D9%84\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u0627 \u0647\u064a \u0627\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645\u061f<\/a><\/h4>\n\n\n\n<ul><li>\u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0639\u0645\u0644 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0627 \u0630\u0643\u0631\u0646\u0627\u0647 \u0628\u0627\u0644\u0641\u0642\u0631\u0627\u062a \u0627\u0644\u0633\u0627\u0628\u0642\u0629\u060c \u0648\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644 \u0623\u0643\u062b\u0631 \u062a\u0639\u0642\u064a\u062f\u064b\u0627 \u0645\u0646 \u062d\u0631\u0643\u0627\u062a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0639\u0627\u062f\u064a\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0642\u062f \u0623\u0643\u062f\u0648\u0627 \u0623\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u0628\u0637\u0621 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648\u0632\u0627\u0646 \u0623\u0642\u0644 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0623\u0633\u0644\u0648\u0628\u0643 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0644\u062c\u0633\u0645\u0643 \u0647\u0630\u0627 \u0627\u0644\u0639\u0627\u0645 \u0647\u0648 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0644\u0630\u0627 \u0646\u0639\u0631\u0636 \u0644\u0643 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644. \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\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 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":17413,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3480,3481,3489,3482],"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\u062c\u0633\u0645-\u0643\u0627\u0645\u0644-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17085"}],"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=17085"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17085\/revisions"}],"predecessor-version":[{"id":17443,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/17085\/revisions\/17443"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/17413"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=17085"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=17085"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=17085"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}