{"id":2532,"date":"2020-07-26T13:00:56","date_gmt":"2020-07-26T11:00:56","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=2532"},"modified":"2023-04-11T04:47:28","modified_gmt":"2023-04-11T02:47:28","slug":"%d8%b3%d8%b9%d8%b1-%d8%a7%d9%85%d9%8a%d9%86%d9%88-2222-%d9%81%d9%8a-%d9%85%d8%b5%d8%b1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d8%b9%d8%b1-%d8%a7%d9%85%d9%8a%d9%86%d9%88-2222-%d9%81%d9%8a-%d9%85%d8%b5%d8%b1\/","title":{"rendered":"\u0633\u0639\u0631 \u0627\u0645\u064a\u0646\u0648 2222 \u0641\u064a \u0645\u0635\u0631 \u06488 \u0641\u0648\u0627\u0626\u062f \u0644\u0647"},"content":{"rendered":"

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\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a \u0645\u062c\u0644\u0629 \u0627\u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u062c\u062f \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u0645\u0643\u0645\u0644\u0627\u062a BCAA \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0639\u0628 \u0628\u0646\u0633\u0628\u0629 \u062a\u0632\u064a\u062f \u0639\u0646 17 \u066a. \u0647\u0630\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062a\u0631\u0627\u0646\u0633\u0627\u0645\u064a\u0646\u064a\u0632 \u0644\u062a\u0639\u0632\u064a\u0632 \u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u0633\u062a\u0646\u0641\u062f\u064a\u0646 \u0644\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646.<\/p>\n

5-\u0645\u0643\u0627\u0633\u0628 \u0623\u0643\u0628\u0631<\/h4>\n

\u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u062a\u0647\u0627 \u0643\u0644\u064a\u0629 \u062a\u0634\u0627\u0631\u0644\u0633\u062a\u0648\u0646\u060c \u0627\u0644\u062a\u064a \u0642\u0627\u0645\u062a \u0628\u0642\u064a\u0627\u0633 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0642\u0627\u0645\u0648\u0627 \u0623\u064a\u0636\u064b\u0627 \u0628\u0642\u064a\u0627\u0633 \u0627\u0644\u062a\u063a\u064a\u064a\u0631 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u0634\u0647\u062f \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629\u060c \u0645\u0643\u0627\u0633\u0628 \u0623\u0643\u0628\u0631 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0623\u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u064a\u0629.<\/p>\n

6-\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0639\u0642\u0644\u064a<\/h4>\n

\u062a\u0632\u064a\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u0646 \u062a\u062e\u0644\u064a\u0642 \u0648\u0627\u0633\u062a\u0642\u0644\u0627\u0628 5-HT \u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0631\u062a\u0628\u0637 \u0628\u0636\u0639\u0641 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0627\u0644\u062a\u0639\u0628. \u0623\u062b\u0628\u062a\u062a \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0623\u062d\u0645\u0627\u0636 \u00a0BCAAs\u0623\u0646\u0647\u0627 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0642\u0644\u064a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u0639\u0631\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n

7-\u062a\u0642\u0644\u064a\u0644 \u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h4>\n

\u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0641\u0625\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u062a\u0645\u0632\u0642 \u0639\u0636\u0644\u064a \u062f\u0642\u064a\u0642\u060c \u064a\u0639\u064a\u062f \u0628\u0646\u0627\u0621\u0647 \u062c\u0633\u0645\u0643 \u0644\u064a\u0643\u0648\u0646 \u0623\u0642\u0648\u0649 \u0644\u064a\u062a\u062d\u0645\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0641\u064a \u0627\u0644\u0645\u0631\u0629 \u0627\u0644\u0642\u0627\u062f\u0645\u0629. \u0623\u0644\u0645\u0643 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 – \u062e\u0627\u0635\u0629\u064b \u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0623\u062e\u0631 (DOMS) – \u064a\u062d\u062f\u062b \u0641\u064a \u0627\u0644\u0623\u0633\u0627\u0633 \u0628\u0633\u0628\u0628 \u0647\u0630\u0647 \u0627\u0644\u062f\u0645\u0648\u0639 \u0627\u0644\u062f\u0642\u064a\u0642\u0629. \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0623\u0646\u062a \u062a\u0628\u062f\u0623 \u0641\u064a \u062a\u0635\u0646\u064a\u0639 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0644\u0628\u062f\u0621 \u0625\u0635\u0644\u0627\u062d \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0627\u0646\u0647\u064a\u0627\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0648\u062c\u0639 \u0648\u062a\u062d\u0633\u064a\u0646 \u0648\u0642\u062a \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n

8-\u062a\u062d\u0633\u064a\u0646 \u0627\u0646\u062a\u0639\u0627\u0634 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h4>\n

\u0643\u0627\u0646\u062a \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 BCAA \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0643\u0627\u0646\u062a \u0627\u0644\u0627\u0633\u062a\u0646\u062a\u0627\u062c\u0627\u062a \u0627\u0644\u0633\u0627\u062d\u0642\u0629 \u0647\u064a \u0623\u0646\u0647\u0627 \u062a\u062d\u0633\u0646 \u0627\u0646\u062a\u0639\u0627\u0634 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u0627\u0641\u0631 \u0627\u0644\u062d\u064a\u0648\u064a \u0644\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n

\u0645\u0644\u062e\u0635<\/h3>\n

\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0644\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629. \u0645\u0641\u064a\u062f\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0623\u0648 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0642\u064a\u0648\u062f \u063a\u0630\u0627\u0626\u064a\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062e\u062a\u0627\u0631 \u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0644\u0623\u064a \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647\u060c \u0641\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u0633\u0639\u0629:
\n1- \u062a\u0631\u064a\u0628\u062a\u0648\u0641\u0627\u0646.
\n2- \u062b\u0631\u064a\u0648\u0646\u064a\u0646.
\n3- \u0645\u064a\u062b\u064a\u0648\u0646\u064a\u0646
\n4- \u0641\u064a\u0646\u064a\u0644\u0627\u0644\u0627\u0646\u0627\u064a\u0646.
\n5- \u0627\u0644\u0647\u064a\u0633\u062a\u062f\u064a\u0646.
\n6- \u0644\u064a\u0633\u064a\u0646.
\n7- \u0623\u064a\u0632\u0648\u0644\u064a\u0633\u064a\u0646.
\n8- \u0644\u064a\u0648\u0633\u064a\u0646.
\n9- \u0641\u0627\u0644\u064a\u0646.<\/p>\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u0631\u064a\u0627\u0636\u064a\u064b\u0627\u060c \u0641\u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0623\u064a\u0632\u0648\u0644\u064a\u0633\u064a\u0646 \u0648\u0644\u064a\u0633\u064a\u0646 \u0648\u0641\u064a\u0646\u064a\u0644\u0627\u0644\u0627\u0646\u0627\u064a\u0646. \u0647\u0630\u0647 \u0647\u064a \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0627\u0644\u0645\u062a\u0641\u0631\u0639\u0629 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 (BCAAs) \u0648\u0647\u064a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n

\n

\u0633\u062a\u062c\u062f \u0641\u064a \u0627\u0644\u0643\u0648\u062a\u0634<\/a>\u00a0\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0623\u0646\u0638\u0645\u0629 \u062a\u063a\u0630\u064a\u0629 \u0645\u062e\u0635\u0635\u0629 \u0644\u0643\u060c \u0648\u0645\u0639\u0647\u0627 \u0643\u0644 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0628\u0627\u0644\u062c\u0631\u0639\u0627\u062a \u0627\u0644\u0645\u0636\u0628\u0648\u0637\u0629 \u0644\u062a\u0643\u0645\u0644 \u0641\u0648\u0631\u0645\u062a\u0643\u060c \u0646\u0632\u0651\u0644 \u0623\u0628\u0644\u0643\u064a\u0634\u0646 \u0627\u0644\u0643\u0648\u062a\u0634<\/a>\u00a0\u0648\u0627\u0628\u062f\u0623 \u0627\u0644\u064a\u0648\u0645.<\/p>\n<\/div>\n

\n
<\/div>\n<\/div>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631: Metabolicmaintenance<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
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