{"id":284,"date":"2019-07-02T09:30:15","date_gmt":"2019-07-02T07:30:15","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=284"},"modified":"2022-01-18T19:11:46","modified_gmt":"2022-01-18T17:11:46","slug":"3-%d8%ae%d8%b7%d9%88%d8%a7%d8%aa-%d8%a8%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%b9%d9%84%d9%85%d9%8a%d8%a9-%d8%b9%d8%b4%d8%a7%d9%86-%d8%aa%d9%86%d8%ad%d9%8a%d9%81-%d8%a7%d9%84%d8%ac%d8%b3%d9%85","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/3-%d8%ae%d8%b7%d9%88%d8%a7%d8%aa-%d8%a8%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%b9%d9%84%d9%85%d9%8a%d8%a9-%d8%b9%d8%b4%d8%a7%d9%86-%d8%aa%d9%86%d8%ad%d9%8a%d9%81-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/","title":{"rendered":"\u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0628\u0633\u0631\u0639\u0629 \u0628\u06403 \u062e\u0637\u0648\u0627\u062a \u0633\u0647\u0644\u0629 \u0648\u0639\u0644\u0645\u064a\u0629"},"content":{"rendered":"<p>\u0637\u0631\u0642 \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0643\u062b\u064a\u0631\u0629\u060c \u0648\u0623\u063a\u0644\u0628 \u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u0642 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u062c\u0648\u064a\u0639\u00a0\u0648\u0623\u0646 \u062a\u062d\u0631\u0645 \u0646\u0641\u0633\u0643 \u0645\u0646 \u0623\u0634\u064a\u0627\u0621 \u0643\u062b\u064a\u0631\u0629\u060c \u0648\u0647\u064a \u0645\u0646\u00a0<a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d9%88%d8%a3%d8%ae%d8%b7%d8%a7%d8%a1-%d8%b4%d8%a7%d8%a6%d8%b9%d8%a9-%d9%81%d9%8a-%d8%aa%d9%86%d8%ad%d9%8a%d9%81-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u062c\u0633\u0645<\/a>\u060c \u0648\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u0642 \u062a\u062d\u062a\u0627\u062c \u0625\u0631\u0627\u062f\u0629 \u0642\u0648\u064a\u0629 \u062c\u062f\u0627\u064b 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\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0648\u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a.<\/li>\n<li>\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0625\u062d\u0633\u0627\u0633 \u0628\u0627\u0644\u062c\u0648\u0639 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%b5%d8%a7%d8%af%d8%b1-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a7%d9%84%d8%a3%d9%81%d8%b6%d9%84\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a> \u0648<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d8%a3%d9%84%d9%8a%d8%a7%d9%81-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/a>.<\/li>\n<li>\u062a\u062d\u0633\u064a\u0646 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href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"> \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.<\/a><\/p>\n<h2>\u062e\u0637\u0648\u0627\u062a \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u062c\u0633\u0645:<\/h2>\n<h3>1- \u0627\u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0648\u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a<\/h3>\n<p><strong>\u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0647\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a 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srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u0639-\u0645\u062f\u0631\u0628\u064a\u0646.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u0639-\u0645\u062f\u0631\u0628\u064a\u0646-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<h3>2- \u0623\u0643\u0644 \u0648\u062c\u0628\u0627\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u062f\u0647\u0648\u0646 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a<\/h3>\n<p>\u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u062a\u0648\u064a \u0643\u0644 \u0648\u062c\u0628\u0629 \u0645\u0646 \u0648\u062c\u0628\u0627\u062a\u0643 \u0639\u0644\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%87%d9%85-%d9%85%d8%b5%d8%a7%d8%af%d8%b1-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0635\u062f\u0631 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a> \u0648\u0645\u0635\u062f\u0631 \u0644\u0644\u062f\u0647\u0648\u0646 \u0648\u062e\u0636\u0627\u0631 \u0648\u062a\u0643\u0648\u0646 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u0641\u064a\u0647\u060c \u0644\u0623\u0646\u0643 \u0639\u0646\u062f\u0645\u0627 \u062a\u0636\u0628\u0637 \u0648\u062c\u0628\u0627\u062a\u0643 \u0628\u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0633\u062a\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u064a\u0645\u062a\u0635 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0641\u0642\u0637\u060c \u0648\u0647\u0630\u0647 \u0627\u0644\u0646\u0633\u0628\u0629 \u062a\u062a\u0631\u0648\u0627\u062d \u0628\u064a\u0646 20 &#8211; 50 \u062c\u0631\u0627\u0645 \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/p>\n<p>\u0648\u0644\u062a\u0639\u0631\u0641 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0636\u0628\u0637 \u0648\u062c\u0628\u0627\u062a\u0643 \u062f\u0639\u0646\u0627\u00a0\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u062b\u0644\u0627\u062b \u0644\u0647\u0630\u0647 \u0627\u0644\u0639\u0646\u0627\u0635\u0631:<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0644\u062d\u0648\u0645<\/strong>: \u0645\u062b\u0644 \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631\u064a \u0648\u0627\u0644\u0641\u0631\u0627\u062e \u0648\u0644\u062d\u0645 \u0627\u0644\u062e\u0631\u0641\u0627\u0646 \u0648\u0647\u0643\u0630\u0627..<\/li>\n<li><strong>\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0623\u0643\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629<\/strong>: \u0645\u062b\u0644 \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0648\u0627\u0644\u062a\u0648\u0646\u0629 \u0648\u0627\u0644\u062c\u0645\u0628\u0631\u064a \u0625\u0644\u062e..<\/li>\n<li><strong>\u0627\u0644\u0628\u064a\u0636<\/strong>: \u0623\u0643\u0644 \u0627\u0644\u0628\u064a\u0636\u0629 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u0635\u0641\u0627\u0631 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/li>\n<\/ul>\n<p>\u0623\u062b\u0628\u062a\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646<strong> \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0646\u0633\u0628\u0629 \u0627\u0644\u062c\u0648\u0639<\/strong>\u060c \u0648\u062a\u0642\u0644\u0644 \u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0627\u0644\u0639\u0634\u0627\u0621\u060c \u0648\u062a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631\u00a0\u0628\u0627\u0644\u0634\u0628\u0639 \u0644\u062f\u0631\u062c\u0629 \u0623\u0646\u0643 \u0645\u0645\u0643\u0646 \u062a\u0627\u0643\u0644 \u0648\u062c\u0628\u0627\u062a \u0641\u064a\u0647\u0627 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0642\u0644\u064a\u0644\u0629 \u062c\u062f\u0627\u064b\u060c \u0648\u0643\u0644 \u0647\u0630\u0627 \u0639\u0646\u062f\u0645\u0627 \u062a\u0632\u064a\u062f \u0646\u0633\u0628\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0648\u062c\u0628\u0627\u062a\u0643.<\/p>\n<p><strong>\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0644\u064a \u0628\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0647\u064a:\u00a0<span class=\"s1\">\u0628\u0631\u0648\u0643\u0644\u064a\u060c<\/span> <span class=\"s1\">\u0642\u0631\u0646\u0628\u064a\u0637\u060c<\/span> <span class=\"s1\">\u0633\u0628\u0627\u0646\u062e\u060c<\/span> <span class=\"s1\">\u0637\u0645\u0627\u0637\u0645\u060c<\/span> <span class=\"s1\">\u0643\u0631\u0646\u0628\u060c<\/span> <span class=\"s1\">\u0643\u0631\u0646\u0628<\/span> <span class=\"s1\">\u0627\u0644\u0628\u0631\u0648\u0643\u0633\u0644\u060c<\/span>\u00a0<span class=\"s1\">\u0627\u0644\u062e\u0631\u0634\u0648\u0641\u060c<\/span> <span class=\"s1\">\u0627\u0644\u062e\u0633<\/span> <span class=\"s1\">\u0648\u0627\u0644\u062e\u064a\u0627\u0631.<\/span><\/strong><\/p>\n<p>\u0645\u0645\u0643\u0646 \u062a\u0627\u0643\u0644 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629\u060c \u0648\u0644\u0646 \u062a\u0633\u0628\u0628 \u0644\u0643\u00a0\u0623\u064a \u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u0648\u0632\u0646\u060c \u064a\u0639\u0646\u064a \u0625\u0630\u0627 \u0636\u0628\u0637\u062a \u0648\u062c\u0628\u0627\u062a\u0643 \u0623\u0648 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0644\u0649 \u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0633\u062a\u0633\u062a\u0641\u064a\u062f \u0628\u0643\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643.<\/p>\n<p><strong>\u0623\u0645\u0627 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0645\u062b\u0644: \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646\u060c \u0648\u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f\u060c \u0632\u064a\u062a \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648\u060c \u0648\u0627\u0644\u0632\u0628\u062f\u0629.<\/strong><\/p>\n<p>\u0643\u0644 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0645\u0646 \u0648\u062c\u0628\u062a\u064a\u0646 \u0644\u062b\u0644\u0627\u062b \u0648\u062c\u0628\u0627\u062a\u060c \u0648\u0625\u0630\u0627 \u0634\u0639\u0631\u0627\u062a \u0628\u0627\u0644\u062c\u0648\u0639 \u0644\u064a\u0644\u0627\u060c \u0645\u0645\u0643\u0646 \u062a\u0636\u064a\u0641 \u0648\u062c\u0628\u0629 \u0631\u0627\u0628\u0639\u0629\u060c \u0648\u0644\u0627 \u062a\u0642\u0644\u0642 \u0645\u0646 \u0627\u0644\u0623\u0643\u0644\u0627\u062a \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c\u00a0\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u062d\u0627\u0648\u0644 \u0623\u0643\u0644 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0643\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u0646\u062d\u0628\u0647\u0627 \u0628\u062f\u0648\u0646 \u062d\u0631\u0645\u0627\u0646\u060c \u0644\u0643\u0646 \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0648\u0627\u0644\u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643\u060c \u0648\u0625\u0630\u0627 \u0644\u0645 \u062a\u0633\u062a\u0637\u0639 \u062a\u062d\u062f\u064a\u062f \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u064a\u0642\u062f\u0645 <a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0623\u0646\u0638\u0645\u0629 \u062a\u063a\u0630\u064a\u0629 \u0635\u062d\u064a\u0629 \u0645\u062d\u0633\u0648\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 \u0634\u062e\u0635 \u062d\u0633\u0628 \u0648\u0632\u0646\u0647 \u0648\u0637\u0648\u0644\u0647 \u0648\u0647\u062f\u0641\u0647\u060c \u0645\u0639 \u0625\u0645\u0643\u0627\u0646\u064a\u0629 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0628\u0647\u0627 \u0648\u0627\u0633\u062a\u0628\u0639\u0627\u062f \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u0631\u063a\u0628 \u0628\u0647\u0627\u060c \u0648\u0623\u064a\u0636\u0627 \u0648\u062c\u0648\u062f \u0628\u062f\u0627\u0626\u0644 \u0644\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0648\u0645\u0642\u0627\u062f\u064a\u0631 \u0648\u0637\u0631\u064a\u0642\u0629 \u0643\u0644 \u0648\u062c\u0628\u0629 \u0628\u062a\u0641\u0627\u0635\u064a\u0644\u0647\u0627.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><img loading=\"lazy\" class=\"aligncenter wp-image-515 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/06\/biceps-bodybuilding-chinese-1111304-1024x682.jpg\" alt=\"\u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u062c\u0633\u0645\" width=\"700\" height=\"466\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/06\/biceps-bodybuilding-chinese-1111304-1024x682.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/06\/biceps-bodybuilding-chinese-1111304-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/06\/biceps-bodybuilding-chinese-1111304-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/06\/biceps-bodybuilding-chinese-1111304.jpg 1280w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/>\u00a0<\/strong><\/p>\n<h3>3- \u0627\u0644\u062a\u0645\u0631\u064a\u0646 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/h3>\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u064a\u0633 \u0634\u0631\u0637\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u0643\u0646 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0623\u0646\u0647\u0627 \u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c\u00a0\u0645\u0645\u0643\u0646 \u062a\u062a\u0645\u0631\u0646 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0645\u0646 3-4\u00a0 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0648\u062a\u0628\u062f\u0623 \u0628\u062a\u0633\u062e\u064a\u0646 \u062c\u0633\u0645\u0643\u060c \u062b\u0645 \u062a\u0644\u0639\u0628 \u062d\u062f\u064a\u062f.. \u0644\u0645\u0627\u0630\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0648 \u0627\u0644\u062d\u062f\u064a\u062f \u0647\u0627\u0645\u0629 \u0641\u064a \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u061f \u0644\u0623\u0646\u0647\u0627 \u062a\u062c\u0639\u0644\u0643 \u062a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631\u060c \u0648\u062a\u0633\u0631\u0639 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0648\u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u062d\u0631\u0642 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n<p>\u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0641\u0631\u0635\u0629 \u0644\u0644\u0639\u0628 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0645\u0645\u0643\u0646 \u062a\u0644\u0639\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u0639\u062c\u0644 \u0623\u0648 \u0627\u0644\u0633\u0628\u0627\u062d\u0629. \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%a5-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%b3%d9%87%d9%84%d8%a9-%d9%88%d8%a8%d8%b3%d9%8a%d8%b7%d8%a9-%d8%aa%d8%b9%d9%85%d9%84%d9%8a%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0645\u0646\u0632\u0644<\/a> \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0641\u0631\u0635\u0629 \u0627\u0644\u062e\u0631\u0648\u062c \u0623\u0648 \u0627\u0644\u0648\u0642\u062a \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0644\u062e\u0627\u0631\u062c.<\/p>\n<p>10 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d9%88%d8%a3%d8%ae%d8%b7%d8%a7%d8%a1-%d8%b4%d8%a7%d8%a6%d8%b9%d8%a9-%d9%81%d9%8a-%d8%aa%d9%86%d8%ad%d9%8a%d9%81-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u0646\u0635\u0627\u0626\u062d \u0647\u0627\u0645\u0629 \u0648\u0645\u064f\u0644\u062e\u0635\u0629 \u0641\u064a \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u062c\u0633\u0645<\/a><\/p>\n<ol>\n<li>\u0627\u0641\u0637\u0631 \u0641\u0637\u0627\u0631 \u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0644\u0623\u0646 \u0627\u0644\u0641\u0637\u0627\u0631 \u0627\u0644\u0645\u062a\u0634\u0628\u0639 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0645\u0646\u0639 \u0627\u0644\u0625\u062d\u0633\u0627\u0633 \u0628\u0627\u0644\u062c\u0648\u0639 \u0637\u0648\u0644 \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u064a\u0642\u0644\u0644 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li>\n<li>\u0627\u0628\u0639\u062f \u0639\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u0633\u0643\u0631\u0629 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0644\u0627\u0646\u0647\u0627 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646.<\/li>\n<li>\u0627\u0634\u0631\u0628 \u0645\u064a\u0627\u0647 \u0642\u0628\u0644 \u0627\u0644\u0648\u062c\u0628\u0629 \u0628\u0646\u0635\u0641 \u0633\u0627\u0639\u0629\u060c \u0641\u0647\u0646\u0627\u0643 \u062f\u0631\u0627\u0633\u0629 \u0623\u062b\u0628\u062a\u062a \u0641\u0648\u0627\u0626\u062f \u0634\u0631\u0628 \u0627\u0644\u0645\u064a\u0627\u0647\u060c \u062e\u0635\u0648\u0635\u0627 \u0642\u0628\u0644 \u0627\u0644\u0623\u0643\u0644 \u0628\u0646\u0635\u0641 \u0633\u0627\u0639\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0648\u0632\u0646 \u0628\u062d\u0648\u0627\u0644\u064a 44% \u0639\u0644\u0649 \u0645\u062f\u0649 3 \u0634\u0647\u0648\u0631.<\/li>\n<li>\u0627\u062e\u062a\u0627\u0631 \u0648\u062c\u0628\u0627\u062a \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0648\u0632\u0646 \u0628\u0645\u062d\u062a\u0648\u0649 \u0639\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0628\u0639\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629.<\/li>\n<li>\u0643\u064f\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646. \u0623\u062b\u0628\u062a\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u062a\u0642\u0644\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0628\u0627\u0644\u062e\u0635\u0648\u0635 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646.<\/li>\n<li>\u0627\u0634\u0631\u0628 \u0634\u0627\u064a \u0623\u0648 \u0642\u0647\u0648\u0629 \u0644\u0623\u0646 \u0647\u0646\u0627\u0643 \u0639\u0644\u0627\u0642\u0629 \u0628\u064a\u0646 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/li>\n<li>\u062a\u063a\u0630\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0628\u062f\u0648\u0646 \u0623\u0634\u064a\u0627\u0621 \u0635\u0646\u0627\u0639\u064a\u0629 \u0623\u0648 \u0625\u0636\u0627\u0641\u0627\u062a \u0644\u0623\u0646\u0647\u0627 \u0635\u062d\u064a\u0629 \u0623\u0643\u062b\u0631 \u0648\u0647\u062a\u0641\u064a\u062f \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627.<\/li>\n<li>\u0627\u0645\u0636\u063a \u0627\u0644\u0623\u0643\u0644 \u0628\u0628\u0637\u0621. \u0644\u0623\u0646\u0647 \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0623\u0633\u0631\u0639 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0642\u0644.<\/li>\n<li>\u0646\u0627\u0645 \u0643\u0648\u064a\u0633 \u0643\u0644 \u064a\u0648\u0645\u060c \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0642\u0648\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0647\u064a \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645.<\/li>\n<li>\u0644\u0627 \u062a\u062a\u0627\u0628\u0639 \u0627\u0644\u0645\u064a\u0632\u0627\u0646 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0644\u0627\u0646\u0647 \u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u0623\u0646 \u064a\u0634\u0639\u0631\u0643 \u0628\u0627\u0644\u0625\u062d\u0628\u0627\u0637\u060c \u062a\u0627\u0628\u0639\u0647 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u0627\u0644\u0634\u0647\u0631 \u0623\u0648 \u062a\u0627\u0628\u0639 \u0645\u0642\u0627\u0633\u0627\u062a\u0643 \u0648\u0631\u0627\u0642\u0628 \u0645\u0644\u0627\u0628\u0633\u0643.<\/li>\n<\/ol>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-4547 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png\" alt=\"\u0627\u0644\u0643\u0648\u062a\u0634 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u062f\u0631\u0628\u064a\u0646\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<pre><!--more-->\r\n\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.healthline.com\/nutrition\/how-to-lose-weight-as-fast-as-possible\" target=\"_blank\" rel=\"noopener\">Healthline<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0637\u0631\u0642 \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0643\u062b\u064a\u0631\u0629\u060c \u0648\u0623\u063a\u0644\u0628 \u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u0642 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u062c\u0648\u064a\u0639\u00a0\u0648\u0623\u0646 \u062a\u062d\u0631\u0645 \u0646\u0641\u0633\u0643 \u0645\u0646 \u0623\u0634\u064a\u0627\u0621 \u0643\u062b\u064a\u0631\u0629\u060c \u0648\u0647\u064a \u0645\u0646\u00a0\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u0642 \u062a\u062d\u062a\u0627\u062c \u0625\u0631\u0627\u062f\u0629 \u0642\u0648\u064a\u0629 \u062c\u062f\u0627\u064b \u0648\u0639\u0632\u064a\u0645\u0629\u060c \u0648\u0644\u0644\u0623\u0633\u0641 \u0641\u064a \u0623\u063a\u0644\u0628 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0634\u062f\u0629 \u0627\u0644\u062c\u0648\u0639 \u062a\u062c\u0639\u0644\u0643 \u062a\u062e\u0631\u062c \u0639\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0648\u0644\u0627 \u062a\u0644\u062a\u0632\u0645 \u0628\u0627\u0644\u062f\u0627\u064a\u062a. \u0637\u0631\u064a\u0642\u062a\u0646\u0627 \u0627\u0644\u064a\u0648\u0645 \u0641\u064a \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 3 \u0623\u0634\u064a\u0627\u0621: \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629 \u0648\u0628\u062f\u0648\u0646 &#8230;<\/p>\n","protected":false},"author":1,"featured_media":514,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[17],"tags":[86,84,81],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/06\/bowl-centimeter-delicious-1332189-1024x879.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/284"}],"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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=284"}],"version-history":[{"count":30,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/284\/revisions"}],"predecessor-version":[{"id":7125,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/284\/revisions\/7125"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/514"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=284"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=284"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=284"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}