{"id":338,"date":"2019-05-18T23:19:35","date_gmt":"2019-05-18T21:19:35","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=338"},"modified":"2021-11-15T00:34:37","modified_gmt":"2021-11-14T22:34:37","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d8%ac%d8%b2%d8%a1-%d8%a7%d9%84%d8%b9%d9%84%d9%88%d9%8a-%d9%85%d9%86-%d8%a7%d9%84%d8%ac%d8%b3%d9%85","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d8%ac%d8%b2%d8%a1-%d8%a7%d9%84%d8%b9%d9%84%d9%88%d9%8a-%d9%85%d9%86-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u062e\u0637\u0629 \u0628\u0631\u0646\u0627\u0645\u062c \u0643\u0627\u0645\u0644"},"content":{"rendered":"<p>\u0627\u0644\u0645\u0642\u0627\u0644 \u0645\u062e\u0635\u0635 \u0644\u0645\u0646 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src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0628\u0646\u0634-\u0628\u0631\u0633.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0646\u0634 \u0628\u0631\u0633\" width=\"620\" height=\"347\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0628\u0646\u0634-\u0628\u0631\u0633.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0628\u0646\u0634-\u0628\u0631\u0633-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0627\u0641\u0631\u062f \u0639\u0644\u0649 \u0628\u0646\u0634 \u0645\u0633\u062a\u0648\u064a \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u064a\u062f\u064a\u0643 \u0628\u0645\u0633\u0627\u0641\u0629 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627 \u0645\u0646 \u0648\u0633\u0639 \u0643\u062a\u0641\u0643\u060c \u0648\u062b\u0628\u062a \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0646\u0634\u060c \u0648\u062b\u0628\u062a \u0631\u062c\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u0646\u0632\u0644 \u0628\u0627\u0644\u0628\u0627\u0631 \u0644\u063a\u0627\u064a\u0629 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srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0634\u0627\u064a\u0646-\u0627\u0628.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0634\u0627\u064a\u0646-\u0627\u0628-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0627\u062a\u0639\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0628\u0627\u0631 \u0648\u064a\u062f\u0643 \u0628\u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643\u060c \u0648\u0627\u0644\u0642\u0628\u0636\u0629 \u062a\u0643\u0648\u0646 \u0644\u0644\u062f\u0627\u062e\u0644 (\u0643\u0641 \u0625\u064a\u062f\u0643 \u0644\u0644\u062f\u0627\u062e\u0644)\u060c \u0648\u062b\u0628\u062a 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srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0627\u0646\u0643\u0644\u064a\u0646-\u0641\u0644\u0627\u064a.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0627\u0646\u0643\u0644\u064a\u0646-\u0641\u0644\u0627\u064a-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0627\u0641\u0631\u062f \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0639\u0627\u0644\u064a\u060c \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u062c\u0639\u0644 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u0623\u0646 \u0630\u0631\u0627\u0639\u0643 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\u062b\u0627\u0646\u064a\u0629<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5060 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0636\u063a\u0637.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0636\u063a\u0637\" width=\"620\" height=\"347\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0636\u063a\u0637.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0636\u063a\u0637-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0636\u063a\u0637 \u0639\u0627\u062f\u064a \u0644\u0643\u0646 \u0625\u064a\u062f\u0643 \u062a\u0643\u0648\u0646 \u0641\u064a\u0647 \u0639\u0644\u0649 \u0623\u0636\u064a\u0642 \u062f\u0631\u062c\u0629\u060c \u0648\u0635\u0648\u0627\u0628\u0639\u0643 \u062a\u0643\u0648\u0646 \u0639\u0627\u0645\u0644\u0629 \u0634\u0643\u0644 \u0623\u0644\u0645\u0627\u0633 \u0648\u0644\u0627\u0645\u0633\u0629 \u0628\u0639\u0636\u0647\u0627\u060c \u0648\u062a\u062c\u0639\u0644 \u0631\u062c\u0644\u0643 \u0648\u0648\u0633\u0637\u0643 \u062b\u0627\u0628\u062a\u064a\u0646\u060c \u0648\u062a\u062b\u0646\u064a \u0643\u0648\u0639\u0643 \u0648\u062a\u0646\u0632\u0644 \u0644\u063a\u0627\u064a\u0629 \u0645\u0627 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srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0633\u0643\u0648\u0627\u062a-\u062e\u0644\u0641\u064a.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0633\u0643\u0648\u0627\u062a-\u062e\u0644\u0641\u064a-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0647\u062a\u0642\u0641 \u0648\u062c\u0633\u0645\u0643 \u0648\u0638\u0647\u0631\u0643 \u0645\u0641\u0631\u0648\u062f\u060c \u0648\u0628\u0627\u0635\u0635 \u0644\u0642\u062f\u0627\u0645\u060c \u0648\u0631\u062c\u0644\u0643 \u0628\u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643. \u0648\u0647\u062a\u0631\u0641\u0639 \u0627\u0644\u0628\u0627\u0631 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height=\"347\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0627\u0648\u0641\u0631\u0647\u064a\u062f-\u0628\u0631\u0633.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0627\u0648\u0641\u0631\u0647\u064a\u062f-\u0628\u0631\u0633-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0647\u062a\u0642\u0641 \u0641\u0627\u0631\u062f \u062c\u0633\u0645\u0643 \u0648\u062a\u0643\u0648\u0646 \u0631\u062c\u0644\u0643 \u0628\u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643\u060c \u0648\u0647\u062a\u0634\u064a\u0644 \u0627\u0644\u0628\u0627\u0631 \u0644\u063a\u0627\u064a\u0629 \u0645\u0627 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srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0633\u0628\u0644\u064a\u062a-\u0633\u0643\u0648\u0627\u062a.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0633\u0628\u0644\u064a\u062a-\u0633\u0643\u0648\u0627\u062a-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0647\u062a\u0642\u0641 \u0641\u0627\u0631\u062f \u062c\u0633\u0645\u0643 \u0648\u0631\u062c\u0644\u0643 \u0628\u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643 \u0648\u0647\u062a\u0634\u064a\u0644 \u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641 \u0645\u0646 \u062e\u0644\u0641 \u0638\u0647\u0631\u0643\u060c 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src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0628\u0627\u0631-\u0628\u064a\u0644-\u0647\u0627\u064a-\u0628\u0648\u0644.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0631 \u0628\u064a\u0644 \u0647\u0627\u064a \u0628\u0648\u0644\" width=\"620\" height=\"347\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0628\u0627\u0631-\u0628\u064a\u0644-\u0647\u0627\u064a-\u0628\u0648\u0644.jpg 620w, 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alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0627\u062a\u064a\u0631\u0627\u0644 \u0631\u064a\u0632\" width=\"620\" height=\"347\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0644\u0627\u062a\u064a\u0631\u0627\u0644-\u0631\u064a\u0632.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0644\u0627\u062a\u064a\u0631\u0627\u0644-\u0631\u064a\u0632-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0627\u0642\u0641 \u0648\u062c\u0633\u0645\u0643 \u0645\u0641\u0631\u0648\u062f 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srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0628\u0646\u0634-\u0628\u0631\u064a\u0633.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0628\u0646\u0634-\u0628\u0631\u064a\u0633-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0627\u0641\u0631\u062f \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u062a\u0648\u064a \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0648\u062a\u0643\u0648\u0646 \u0625\u064a\u062f\u0643 \u0623\u0648\u0633\u0639 \u0634\u0648\u064a\u0629 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643 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https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u062f\u0645\u0628\u0644-\u0627\u0648\u0641\u0631\u0647\u064a\u062f-\u0628\u0631\u064a\u0633-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0627\u0642\u0639\u062f \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u064a\u0643\u0648\u0646 \u0636\u0647\u0631\u0647 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u064a\u0643\u0648\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641 \u0648\u0643\u0641 \u0625\u064a\u062f\u0643 \u0644\u0644\u062e\u0627\u0631\u062c \u0648\u0627\u0644\u0635\u062f\u0631 \u0645\u0641\u0631\u0648\u062f\u060c \u0627\u0637\u0644\u0639 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0644\u0641\u0648\u0642 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src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0647\u0627\u0645\u0631-\u062c\u0631\u064a\u0628.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0647\u0627\u0645\u0631 \u062c\u0631\u064a\u0628\" width=\"620\" height=\"347\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0647\u0627\u0645\u0631-\u062c\u0631\u064a\u0628.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0647\u0627\u0645\u0631-\u062c\u0631\u064a\u0628-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0647\u062a\u0641\u0631\u062f \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u062a\u0648\u064a \u0648\u062a\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u062c\u0645\u0628 \u0643\u062a\u0641\u0643 \u0648\u0643\u0641 \u0625\u064a\u062f\u0643 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u062b\u0628\u062a \u0631\u062c\u0644\u0643 \u0628\u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0637\u0644\u0639 \u0628\u0627\u0644\u0648\u0632\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u0644\u0641\u0648\u0642 \u0648\u0627\u0646\u0632\u0644 \u062a\u0627\u0646\u064a \u0628\u0647\u062f\u0648\u0621 \u0648\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 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width=\"620\" height=\"347\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u062f\u0645\u0628\u0644-\u062a\u0631\u064a\u0633\u0628\u0633.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u062f\u0645\u0628\u0644-\u062a\u0631\u064a\u0633\u0628\u0633-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0627\u0642\u0641 \u062c\u0633\u0645\u0643 \u0645\u0641\u0631\u0648\u062f \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0648\u062e\u0644\u064a \u062f\u0631\u0627\u0639\u0643 \u0645\u0641\u0631\u0648\u062f \u0648\u0635\u062f\u0631\u0643 \u0648\u0648\u0633\u0637 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src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0636\u063a\u0637.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0636\u063a\u0637\" width=\"620\" height=\"347\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0636\u063a\u0637.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0636\u063a\u0637-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0636\u063a\u0637 \u0639\u0627\u062f\u064a \u0644\u0643\u0646 \u0625\u064a\u062f\u0643 \u0628\u062a\u0643\u0648\u0646 \u0641\u064a\u0647 \u0639\u0644\u0649 \u0623\u0636\u064a\u0642 \u062f\u0631\u062c\u0629 \u0648\u0635\u0648\u0627\u0628\u0639\u0643 \u0628\u062a\u0643\u0648\u0646 \u0639\u0627\u0645\u0644\u0629 \u0634\u0643\u0644 \u0623\u0644\u0645\u0627\u0633 \u0643\u062f\u0627 \u0648\u0644\u0627\u0645\u0633\u0629 \u0628\u0639\u0636\u0647\u0627 \u0648\u0628\u062a\u062e\u0644\u064a \u0631\u062c\u0644\u0643 \u0648\u0648\u0633\u0637\u0643 \u062b\u0627\u0628\u062a\u064a\u0646 \u0648\u0628\u062a\u062a\u0646\u064a \u0643\u0648\u0639\u0643 \u0648\u062a\u0646\u0632\u0644 \u0644\u063a\u0627\u064a\u0629 \u0645\u0627 \u0635\u062f\u0631\u0643 \u064a\u0642\u0631\u0628 \u064a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u0648\u0639\u0644\u0634\u0627\u0646 \u062a\u0637\u0644\u0639 \u062a\u0627\u0646\u064a \u0628\u062a\u0636\u063a\u0637 \u0628\u0625\u064a\u062f\u0643 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\u062b\u0627\u0646\u064a\u0629<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5058 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0634\u0627\u064a\u0646-\u0627\u0628.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0634\u0627\u064a\u0646 \u0627\u0628\" width=\"620\" height=\"347\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0634\u0627\u064a\u0646-\u0627\u0628.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645-\u0634\u0627\u064a\u0646-\u0627\u0628-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u0642\u0628\u0636\u0629 \u0628\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u0648\u0643\u0641 \u0625\u064a\u062f\u0643 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u062b\u0628\u062a \u0648\u0633\u0637\u0643 \u0648\u0627\u0637\u0644\u0639 \u0644\u063a\u0627\u064a\u0629 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0630\u0642\u0646\u0643 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0628\u0627\u0631 \u0648\u062e\u0644\u064a \u0643\u0648\u0639\u0643 \u0645\u0637\u0648\u064a \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0648\u0627\u0646\u0632\u0644 \u062a\u0627\u0646\u064a \u0644\u063a\u0627\u064a\u0629 \u0645\u0627 \u064a\u0643\u0648\u0646 \u062f\u0631\u0627\u0639\u0643 \u0645\u0641\u0631\u0648\u062f.<\/p>\n<h5>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0628\u0627\u0644\u0628\u0627\u0631 (\u0642\u0628\u0636\u0629 \u0645\u0639\u0643\u0648\u0633\u0629)<\/h5>\n<p>3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 8 \u0639\u062f\u0627\u062a\u060c \u062a\u0645\u0628\u0648 \u0643\u0648\u062f 2011 \u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629 30 \u062b\u0627\u0646\u064a\u0629<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5074 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/3-2b-reverse-grip-bent-over-row.jpg\" alt=\"3-2b-reverse-grip-bent-over-row\" width=\"620\" height=\"347\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/3-2b-reverse-grip-bent-over-row.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/3-2b-reverse-grip-bent-over-row-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0647\u062a\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u0645\u0633\u062a\u0648\u064a \u0628\u0642\u0628\u0636\u0629 \u0628\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u0648\u062a\u0643\u0648\u0646 \u0627\u064a\u062f\u0643 \u0628\u0631\u0629 \u0645\u0633\u062a\u0648\u0649 \u0631\u062c\u0644\u0643 \u0634\u0648\u064a\u0629 \u0648\u0647\u062a\u062b\u064a \u0631\u062c\u0644\u0643 \u062f\u0631\u062c\u0629 \u0628\u0633\u064a\u0637\u0629 \u0648\u062a\u0641\u0631\u062f \u0636\u0647\u0631\u0643 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0627\u0633\u062d\u0628 \u0627\u0644\u0628\u0627\u0631 \u0644\u0623\u0639\u0644\u0649 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a \u0648\u0627\u0646\u0632\u0644 \u062a\u0627\u0646\u064a \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n<h5>\u062a\u0628\u0627\u062f\u0644 \u0628\u0627\u064a \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/h5>\n<p>3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629\u060c \u062a\u0645\u0628\u0648 \u0643\u0648\u062f 2011 \u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629 60 \u062b\u0627\u0646\u064a\u0629<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5075 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/3-3b-dumbbell-biceps-curl.jpg\" alt=\"3-3b-dumbbell-biceps-curl\" width=\"620\" height=\"347\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/3-3b-dumbbell-biceps-curl.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/3-3b-dumbbell-biceps-curl-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0648\u062e\u0644\u064a \u062f\u0631\u0627\u0639\u0643 \u0645\u0641\u0631\u0648\u062f \u0648\u0643\u0641 \u0625\u064a\u062f\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0635\u062f\u0631\u0643 \u0648\u0648\u0633\u0637\u0643 \u0645\u0641\u0631\u0648\u062f\u064a\u0646 \u0648\u0643\u0648\u0639\u0643 \u0645\u0637\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0648\u0627\u062b\u0646\u064a \u062f\u0631\u0627\u0639\u0643 \u0648\u0627\u0637\u0644\u0639 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0644\u0641\u0648\u0642 \u0648\u0627\u0646\u0632\u0644 \u062a\u0627\u0646\u064a \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3490 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-1024x320.png\" alt=\"\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.coachmag.co.uk\/fitness-technology\/4355\/get-tough-mudder-upper-body-strength\" target=\"_blank\" rel=\"noopener\">Coachmag<\/a><\/pre>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0645\u0642\u0627\u0644 \u0645\u062e\u0635\u0635 \u0644\u0645\u0646 \u064a\u0631\u064a\u062f\u0648\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0635\u0627\u0641\u064a\u0629 \u0641\u064a 28 \u064a\u0648\u0645 \u0641\u0642\u0637! \u0645\u0646 \u062e\u0644\u0627\u0644 \u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u0648\u062a\u063a\u0630\u064a\u0629 \u0645\u062f\u062a\u0647 \u0623\u0631\u0628\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0641\u064a 16 \u062d\u0635\u0629\u060c \u0627\u0628\u0630\u0644 \u0645\u062c\u0647\u0648\u062f \u0648\u062a\u0627\u0628\u0639 \u062c\u064a\u062f\u0627\u060c \u0648\u062a\u0645\u0631\u0646 \u0628\u0643\u0644 \u0637\u0627\u0642\u0629 \u0648\u0642\u0648\u0629\u060c \u0627\u0628\u0639\u062f \u0639\u0646 \u0623\u064a \u062a\u0643\u0627\u0633\u0644 \u0623\u0648 \u0625\u0647\u0645\u0627\u0644 \u0644\u0623\u0646 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0648\u0645\u0636\u0645\u0648\u0646\u0629. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0636\u0645\u0648\u0646 \u0627\u0644\u062e\u0637\u0629 &#8211; \u0633\u062a\u0643\u0648\u0646 \u062d\u0635\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u062a\u0645\u0627\u0631\u0633 \u0641\u064a\u0647\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a &#8230;<\/p>\n","protected":false},"author":1,"featured_media":5055,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1041,1039,1040],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u062c\u0632\u0621-\u0627\u0644\u0639\u0644\u0648\u064a-\u0645\u0646-\u0627\u0644\u062c\u0633\u0645.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/338"}],"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=338"}],"version-history":[{"count":10,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/338\/revisions"}],"predecessor-version":[{"id":5949,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/338\/revisions\/5949"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/5055"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=338"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=338"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=338"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}