{"id":18123,"date":"2024-06-25T06:46:08","date_gmt":"2024-06-25T04:46:08","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=18123"},"modified":"2024-06-25T06:46:10","modified_gmt":"2024-06-25T04:46:10","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%85%d9%81%d8%aa%d8%a7%d8%ad-%d8%a7%d9%84%d8%b5%d8%ad%d8%a9-%d9%88%d8%a7%d9%84%d8%b3%d8%b9%d8%a7%d8%af%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%85%d9%81%d8%aa%d8%a7%d8%ad-%d8%a7%d9%84%d8%b5%d8%ad%d8%a9-%d9%88%d8%a7%d9%84%d8%b3%d8%b9%d8%a7%d8%af%d8%a9\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648: \u0645\u0641\u062a\u0627\u062d \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0639\u0627\u062f\u0629"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648\" class=\"wp-image-18124\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p>\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0642\u0644\u0628\u0643 \u0623\u0648 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0623\u0648 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u062a\u0642\u0644\u064a\u0644 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\u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646\u060c \u0648\u0647\u0648 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0633\u0639\u0627\u062f\u0629.<\/li><li>\u0648\u0627\u0644\u0630\u064a \u064a\u0642\u0648\u0645 \u0628\u062f\u0648\u0631\u0647 \u0628\u062a\u0639\u0632\u064a\u0632 \u0634\u0639\u0648\u0631\u0643 \u0628\u0627\u0644\u0633\u0639\u0627\u062f\u0629 \u0645\u0645\u0627 \u064a\u0624\u062f\u0649 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631.<\/li><li>\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u0623\u064a\u0636\u064b\u0627 \u0644\u0628\u0639\u0636 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u0627\u0644\u0642\u0644\u0642.<\/li><\/ul>\n\n\n\n<p><strong>\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0631\u0626\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u062d\u0641\u0632 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0631\u0626\u062a\u064a\u0646\u060c \u0648\u064a\u062d\u0633\u0646 \u0642\u062f\u0631\u062a\u0647\u0645\u0627 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0648\u062a\u0648\u0632\u064a\u0639\u0647 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645.<\/li><li>\u0643\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0627\u0644\u062d\u062f \u0645\u0646 \u062e\u0637\u0631 \u0636\u064a\u0642 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0628\u0639\u0636 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0631\u0626\u0629 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0645\u062b\u0644 \u0627\u0644\u0631\u0628\u0648.<\/li><\/ul>\n\n\n\n<p><strong>\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629\u060c<br>&nbsp;\u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u0628\u0628 \u0636\u063a\u0637\u064b\u0627 \u0623\u0642\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643.<\/li><li>\u0643\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0645\u062d\u0627\u0631\u0628\u0629 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u062d\u062f \u0645\u0646 \u0641\u0631\u0635 \u0625\u0635\u0627\u0628\u062a\u0643 \u0628\u0643\u0633\u0631 \u0641\u064a \u0627\u0644\u0648\u0631\u0643.<\/li><\/ul>\n\n\n\n<h3>\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0646\u0633\u0627\u0621<\/h3>\n\n\n\n<ul><li>\u062a\u0633\u0627\u0647\u0645 \u0627\u0644\u0640 &nbsp;cardio exercises \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062c\u0644\u062f \u0623\u0643\u062b\u0631 \u0646\u0642\u0627\u0621\u064b \u0648\u0635\u062d\u0629.<\/li><li>\u0643\u0645\u0627 \u0623\u0643\u062f \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0625\u0644\u0649 \u062e\u0644\u0627\u064a\u0627\u0643\u060c \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0648\u064a\u062d\u0633\u0646 \u0628\u0634\u0631\u062a\u0643.<\/li><\/ul>\n\n\n\n<h4>\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648\u061f<\/h4>\n\n\n\n<p>\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0639\u0644\u0645 \u062c\u064a\u062f\u064b\u0627 \u0623\u0646 \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0647\u0648 \u062a\u062d\u062f\u064a \u0648\u062a\u0642\u0648\u064a\u0629 \u0642\u0644\u0628\u0643 \u0648\u0631\u0626\u062a\u064a\u0643 \u0648\u062c\u0647\u0627\u0632 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c<br>\u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 cardio exercises \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0644\u062a\u062d\u0642\u064a\u0642 \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629:<\/p>\n\n\n\n<ul><li>\u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0631\u0643\u0636<\/li><li>\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a<\/li><li>\u062d\u0628\u0644 \u0627\u0644\u0642\u0641\u0632<\/li><li>\u062a\u062f\u0631\u064a\u0628 \u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT)<\/li><li>\u0627\u0644\u0633\u0628\u0627\u062d\u0629<\/li><li>\u062f\u0631\u0648\u0633 \u0627\u0644\u0631\u0642\u0635 \u0627\u0644\u0647\u0648\u0627\u0626\u064a<\/li><li>\u062a\u0633\u0644\u0642 \u0627\u0644\u062f\u0631\u062c<\/li><li>\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639<\/li><li>\u0627\u0644\u062a\u062c\u062f\u064a\u0641<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062e\u062a\u0644\u0641 \u0634\u062f\u0629 \u0648\u0645\u062f\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0647\u062f\u0641 \u0648\u0627\u0644\u062a\u0641\u0636\u064a\u0644\u0627\u062a\u060c<br>\u00a0\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0647\u0627 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0646\u0638\u0627\u0645 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0633\u0648\u0641 \u064a\u0633\u0627\u0639\u062f\u0643<br><a href=\"https:\/\/elcoach.me\/\">\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0641\u064a \u0627\u062e\u062a\u064a\u0627\u0631 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0643\u060c \u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u062e\u0648\u0636 \u0627\u0644\u062a\u062c\u0631\u0628\u0629.<\/p><\/blockquote>\n\n\n\n<h5>\u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u061f<\/h5>\n\n\n\n<ul><li>\u0627\u0643\u062a\u0634\u0641 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 60 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%83%d9%85-%d9%85%d8%b1%d9%87-%d8%a8%d8%a7%d9%84%d8%a7%d8%b3%d8%a8%d9%88%d8%b9\/\" data-type=\"post\" data-id=\"15510\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a> \u0643\u0644 \u064a\u0648\u0645 \u0623\u0645\u0631 \u0622\u0645\u0646 \u0648\u0645\u0646\u0627\u0633\u0628\u060c<br>\u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0647\u0648 \u0647\u062f\u0641\u0643\u060c \u0648\u0630\u0644\u0643 \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 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<br>\u062d\u064a\u062b \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u062f\u0645\u0627\u063a \u0639\u0644\u0649 \u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646\u060c<br>\u0648\u0627\u0644\u0630\u064a \u0644\u0627 \u064a\u062d\u0633\u0646 \u0646\u0648\u0645\u0643 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u064a\u062d\u0633\u0646 \u0623\u064a\u0636\u064b\u0627 \u0645\u0632\u0627\u062c\u0643 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631.<\/li><li>\u0648\u0647\u0630\u0627 \u0628\u062f\u0648\u0631\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u0627\u0644\u0642\u0644\u0642.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 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\u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629\u060c \u0648\u0641\u064a \u062d\u0627\u0644 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u0639\u0644\u064a\u0643 \u0628\u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0642\u0631\u0627\u0621\u0629. \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[788,3675,3674,3673],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-includes\/images\/media\/default.png","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/18123"}],"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=18123"}],"version-history":[{"count":2,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/18123\/revisions"}],"predecessor-version":[{"id":18126,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/18123\/revisions\/18126"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=18123"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=18123"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=18123"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}