{"id":18176,"date":"2024-06-30T23:28:43","date_gmt":"2024-06-30T21:28:43","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=18176"},"modified":"2024-07-01T16:49:37","modified_gmt":"2024-07-01T14:49:37","slug":"%d8%a7%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%b3%d8%b1%d9%8a%d8%b9%d9%8b","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%b3%d8%b1%d9%8a%d8%b9%d9%8b\/","title":{"rendered":"\u0627\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0633\u0631\u064a\u0639\u064b\u0627 \u0648\u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a"},"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-2.webp\" alt=\"\u0627\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\" class=\"wp-image-18181\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog-2.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog-2-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/May14-Blog-2-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p>\u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629 \u0623\u0648 \u0628\u0628\u0633\u0627\u0637\u0629 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/\" data-type=\"post\" data-id=\"9172\">\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/a> \u0627\u0644\u0632\u0627\u0626\u062f\u0629 <br>\u0623\u0645\u0631\u064b\u0627 \u0635\u0639\u0628\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0623\u062e\u0631\u0649 <br>\u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638\u060c <br>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627\u060c <br>\u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0648\u0636\u062d \u0644\u0643 <strong>\u0627\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong> \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u062a\u0639\u0632\u064a\u0632<br>\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629.<\/p>\n\n\n\n<h2>\u0627\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/h2>\n\n\n\n<p><strong>Burpees<\/strong><\/p>\n\n\n\n<ul><li>\u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u062b\u0645 \u0633\u0643\u0648\u0627\u062a\u060c \u0648\u0627\u0631\u0643\u0644 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0646\u0632\u0644 \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643.<\/li><li>\u0648\u0642\u0645 \u0628\u0640 push-up\u060c \u0648\u0627\u0642\u0641\u0632 \u0628\u0642\u062f\u0645\u064a\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0633\u0643\u0648\u0627\u062a.<\/li><li>\u064a\u062d\u0631\u0642 Burpees \u0627\u0644\u062f\u0647\u0648\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0634\u0631\u0627\u0643 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629\u060c<br>\u00a0\u0648\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0625\u0646\u0641\u0627\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>Mountain Climber<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448759119_1540698773147352_7276567528344530597_n-portrait-1-514x1024.webp\" alt=\"\u0627\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\" class=\"wp-image-18177\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448759119_1540698773147352_7276567528344530597_n-portrait-1-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448759119_1540698773147352_7276567528344530597_n-portrait-1-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448759119_1540698773147352_7276567528344530597_n-portrait-1-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448759119_1540698773147352_7276567528344530597_n-portrait-1-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448759119_1540698773147352_7276567528344530597_n-portrait-1.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u062f \u064a\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0623\u0644\u0648\u0641\u064b\u0627 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0634\u0627\u0631\u0643\u0648\u0627 \u0641\u064a \u062f\u0631\u0648\u0633 HIIT.<\/li><li>\u064a\u0631\u0641\u0639 Mountain Climber \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644 \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<br>\u0648\u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/li><li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637.<\/li><li>\u0641\u0631\u0642 \u0627\u0644\u064a\u062f\u0627\u0646\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u0647\u0627.<\/li><li>\u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639\u060c \u0627\u062d\u0636\u0631 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0648\u0629 \u062c\u0632\u0639\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0623\u0633\u0641\u0644.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u062a\u0639\u0638\u064a\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u0646 \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u064a\u0636\u0645\u0646 \u0644\u0643 \u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<br>\u00a0\u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0623\u062b\u0646\u0627\u0621 \u062a\u062d\u0631\u064a\u0643 \u0633\u0627\u0642\u064a\u0643.<\/li><\/ul>\n\n\n\n<p><strong>Jumping Jacks<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448398940_347302448471656_1772123307349886141_n-portrait-2-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0641\u0642\u062f \u0627\u0644\u0648\u0632\u0646\" class=\"wp-image-18178\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448398940_347302448471656_1772123307349886141_n-portrait-2-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448398940_347302448471656_1772123307349886141_n-portrait-2-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448398940_347302448471656_1772123307349886141_n-portrait-2-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448398940_347302448471656_1772123307349886141_n-portrait-2-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448398940_347302448471656_1772123307349886141_n-portrait-2.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u0632\u0627\u0645\u0646 \u064a\u062a\u0636\u0645\u0646 \u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0645\u062a\u0632\u0627\u0645\u0646 \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0630\u0631\u0627\u0639.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0642\u062f\u0645 \u0645\u0639\u064b\u0627\u060c \u062b\u0645 \u0627\u0642\u0641\u0632 \u0623\u062b\u0646\u0627\u0621 \u0645\u0628\u0627\u0639\u062f\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0631\u0641\u0639 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633.<\/li><li>\u0639\u0644\u064a\u0643 \u0628\u0639\u062f \u0630\u0644\u0643 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0639\u0643\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0645\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u0642\u0641\u0632 \u064a\u0631\u0641\u0639 \u0645\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u064a\u0634\u0631\u0643 \u0639\u0636\u0644\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629\u060c<br>\u0648\u064a\u0639\u0632\u0632 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li><\/ul>\n\n\n\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062e\u0635\u0631<\/h3>\n\n\n\n<p>Planks<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-3-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062e\u0635\u0631\" class=\"wp-image-18179\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-3-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-3-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-3-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-3-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448694601_508237324876481_67318553804619928_n-portrait-3.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u00a0\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627\u060c <br>\u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u062b\u0628\u062a\u0629 \u0628\u0642\u0648\u0629 \u0648\u062c\u0632\u0639\u0643 \u0645\u0634\u062f\u0648\u062f.<\/li><li>\u0639\u0644\u064a\u0643 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0646\u0638\u0631\u062a\u0643 \u0623\u0645\u0627\u0645 \u064a\u062f\u064a\u0643.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<br> \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0643\u0644\u0647\u0627 \u0645\u0634\u062f\u0648\u062f\u0629.<\/li><li>\u0623\u0643\u0645\u0644 2-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 30 \u062b\u0627\u0646\u064a\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/li><\/ul>\n\n\n\n<p>Pushups<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448664784_1851747578642882_1399745031678490010_n-portrait-1-514x1024.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062e\u0635\u0631\" class=\"wp-image-18180\" width=\"257\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448664784_1851747578642882_1399745031678490010_n-portrait-1-514x1024.webp 514w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448664784_1851747578642882_1399745031678490010_n-portrait-1-150x300.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448664784_1851747578642882_1399745031678490010_n-portrait-1-768x1531.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448664784_1851747578642882_1399745031678490010_n-portrait-1-770x1536.webp 770w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/06\/448664784_1851747578642882_1399745031678490010_n-portrait-1.webp 800w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0646\u0627\u0645 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0641\u0631\u062f \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0627\u0628\u062f\u0623 \u0641\u064a \u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0639\u0646\u062f\u0645\u0627 \u064a\u0642\u062a\u0631\u0628 \u0635\u062f\u0631\u0643 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u062f \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0639\u0627\u062f \u0625\u0644\u0649 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u062c\u0633\u0645\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li><li>\u0623\u0643\u0645\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0639\u062f\u0627\u062a.<\/li><\/ul>\n\n\n\n<p>\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u062c\u0631\u0628 <a href=\"https:\/\/elcoach.me\/\">\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a>\u060c \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u062f\u0631\u0628\u0643 \u0627\u0644\u0634\u062e\u0635\u064a \u0641\u064a \u062c\u064a\u0628\u0643 \u0628\u0636\u063a\u0637\u0629 \u0632\u0631<\/p>\n\n\n\n<h4>\u0645\u0627 \u0647\u064a \u0623\u0633\u0631\u0639 \u0637\u0631\u064a\u0642\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\u061f<\/h4>\n\n\n\n<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0631\u0639 \u0645\u0646 \u0639\u0645\u0644\u064a\u0629 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%a3%d9%86%d8%b2%d9%84-%d9%86%d8%b3%d8%a8%d8%a9-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/\" data-type=\"post\" data-id=\"11721\">\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/a>\u060c \u0625\u0644\u0627 \u0623\u0646 \u0623\u0647\u0645\u0647\u0627 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<p><strong>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u062a\u0637\u0644\u0628 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0645\u062d\u0627\u0631\u0628\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/li><li>\u064a\u0633\u0627\u0647\u0645 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li><li>\u062a\u0636\u0645\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u062a\u0628\u0639 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u0639\u062f \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645\u064a <br>\u0637\u0631\u064a\u0642\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li><li>\u0648\u0642\u062f \u0648\u062c\u062f\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062c\u064a\u062f <br>\u064a\u0631\u062a\u0628\u0637 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646.<\/li><li>\u0643\u0645\u0627 \u0623\u0638\u0647\u0631\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 <br>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u062b\u0646\u0627\u0621 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<br> \u0628\u0633\u0628\u0628 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u062f\u0631 \u0643\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0645\u0628\u0643\u0631\u064b\u0627 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<br>\u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0645\u0646\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/li><li>\u0641\u0642\u062f \u0648\u062c\u062f\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0635\u0644\u0629 \u0628\u064a\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/li><\/ul>\n\n\n\n<p><strong>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646\u0647 \u0642\u062f \u064a\u0628\u062f\u0648 \u063a\u064a\u0631 \u0645\u0646\u0637\u0642\u064a\u060c \u0641\u0625\u0646 \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 <br>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0641\u064a \u0645\u0646\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0628\u0639.<\/li><li>\u062a\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0647\u0636\u0645 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0628\u0637\u0627\u0621 \u0625\u0641\u0631\u0627\u063a \u0627\u0644\u0645\u0639\u062f\u0629\u060c<br>\u0645\u0645\u0627 \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062c\u0648\u0639.<\/li><\/ul>\n\n\n\n<p><strong>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u0645\u062a\u0635 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0627\u0644\u0645\u0627\u0621 \u0648\u062a\u062a\u062d\u0631\u0643 \u0639\u0628\u0631 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0628\u0628\u0637\u0621\u060c<br>\u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644.<\/li><li>\u0648\u0641\u0642\u064b\u0627 \u0644\u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0642\u062f \u062a\u062d\u0645\u064a \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 <br>\u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629 \u0623\u0648 \u0628\u0628\u0633\u0627\u0637\u0629 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0623\u0645\u0631\u064b\u0627 \u0635\u0639\u0628\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638\u060c \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 &#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":[3690,3691,3692],"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\/18176"}],"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=18176"}],"version-history":[{"count":2,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/18176\/revisions"}],"predecessor-version":[{"id":18190,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/18176\/revisions\/18190"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=18176"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=18176"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=18176"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}