{"id":345,"date":"2019-05-21T00:58:16","date_gmt":"2019-05-20T22:58:16","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=345"},"modified":"2023-02-05T19:49:05","modified_gmt":"2023-02-05T17:49:05","slug":"%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86\/","title":{"rendered":"\u062f\u0644\u064a\u0644 \u0634\u0627\u0645\u0644 \u0639\u0646 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646"},"content":{"rendered":"<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%87%d9%84-%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%b7%d8%a8%d9%8a%d8%b9%d9%8a\/\" target=\"_blank\" rel=\"noopener\">\u0647\u0644 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0637\u0628\u064a\u0639\u064a\u061f<\/a>&nbsp;\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646&nbsp;\u0647\u0648 \u0631\u062f \u0641\u0639\u0644 \u0634\u0627\u0626\u0639 \u0644\u0644\u062a\u062f\u0631\u064a\u0628. \u0639\u0646\u062f\u0645\u0627 \u062a\u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u062c\u062f\u060c \u0641\u0625\u0646\u0647\u0627 \u0633\u062a\u0634\u0639\u0631 \u0628\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u062d\u0627\u0644 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0642\u0644\u064a\u0644\u0627\u064b \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0648\u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0633\u062a\u0635\u0628\u062d \u0623\u0642\u0648\u0649 \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u064a\u062a\u0639\u0627\u0641\u0649 \u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u0647\u0630\u0627 \u0637\u0628\u064a\u0639\u064a \u062c\u062f\u0627. \u0648\u0644\u0643\u0646 \u0639\u0646\u062f\u0645\u0627 \u064a\u0635\u0628\u062d \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0639\u062c \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0624\u0644\u0645\u064b\u0627 \u0623\u0648 \u062d\u062a\u0649 \u0645\u0639\u0648\u0642\u064b\u0627\u060c \u0641\u0647\u0630\u0647 \u0637\u0631\u064a\u0642\u0629 \u062c\u0633\u0645\u0643 \u0644\u0625\u062e\u0628\u0627\u0631\u0643 \u0623\u0646 \u0627\u0644\u0648\u0642\u062a \u0642\u062f \u062d\u0627\u0646 \u0644\u0644\u0625\u0628\u0637\u0627\u0621 \u0642\u0644\u064a\u0644\u0627\u064b.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u062a\u0639\u0632\u064a\u0632 \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0645\u0646 \u0627\u0644\u0645\u0641\u064a\u062f \u0641\u0647\u0645 \u0633\u0628\u0628 \u0647\u0630\u0627 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0634\u064a\u0631 \u0625\u0644\u064a\u0647 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0639\u0644\u0649 \u0623\u0646\u0647 \u062a\u0623\u062e\u0631 \u0638\u0647\u0648\u0631 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a (DOMS). \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u062d\u062a\u0649 \u062a\u0639\u062f\u064a\u0644 \u0639\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0644\u0645\u062d\u0627\u0648\u0644\u0629 \u0645\u0646\u0639 \u0627\u0644\u0623\u0644\u0645 \u0645\u0646 \u0627\u0644\u062a\u0637\u0648\u0631 \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644\u064a\u0629 &#8211; 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text-decoration: none;\" 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><span style=\"font-weight: 400;\">\u0645\u0627 \u0647\u0648 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (DOMS) \u0648\u0643\u0645 \u064a\u0633\u062a\u0645\u0631\u061f<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062a\u0642\u062f \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0638\u0647\u0648\u0631 \u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0623\u062e\u0631 \u0646\u062a\u064a\u062c\u0629 \u0627\u0644\u062a\u0645\u0632\u0642 \u0627\u0644\u0635\u063a\u064a\u0631 \u0641\u064a \u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062f\u062b \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0643\u0645\u0627 \u062a\u0642\u0648\u0644 \u0645\u062f\u0631\u0628\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0645\u0639\u0627\u0644\u062c\u0629 \u0627\u0644\u0641\u064a\u0632\u064a\u0627\u0626\u064a\u0629 \u0641\u064a \u0646\u064a\u0648\u064a\u0648\u0631\u0643 \u0644\u0648\u0631\u0627 \u0645\u064a\u0631\u0627\u0646\u062f\u0627: &#8220;\u0625\u0646 \u0627\u0644\u062a\u0645\u0632\u0642\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0644\u0639\u0636\u0644\u0627\u062a\u0646\u0627 \u062a\u0633\u0628\u0628 \u0627\u0644\u0623\u0644\u0645 \u0648\u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628&#8221;. \u064a\u0628\u062f\u0623 \u0627\u0644\u0623\u0644\u0645 \u0639\u0627\u062f\u0629\u064b \u0641\u064a \u0627\u0644\u0638\u0647\u0648\u0631 \u0628\u064a\u0646 12 \u0648 24 \u0633\u0627\u0639\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u064a\u0628\u0644\u063a \u0630\u0631\u0648\u062a\u0647 \u0628\u0639\u062f 24 \u0625\u0644\u0649 72 \u0633\u0627\u0639\u0629 \u0645\u0646 \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0647 \u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0646\u0637\u0648\u064a \u0639\u0644\u064a\u0647\u0627 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a &#8211; 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alt=\"\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0634\u0627\u0642\" width=\"700\" height=\"438\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0634\u0627\u0642-1024x640.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0634\u0627\u0642-300x188.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0634\u0627\u0642-768x480.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0634\u0627\u0642.jpg 1100w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">\u0647\u0644 \u0647\u0646\u0627\u0643 \u0623\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0647\u0646\u0627\u0643 \u0639\u062f\u0629 \u0623\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0630\u064a \u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0647: DOMS \u0627\u0644\u0645\u0630\u0643\u0648\u0631 \u0623\u0639\u0644\u0627\u0647\u060c \u0623\u0648 \u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0627\u062f\u060c \u0623\u0648 \u0625\u0635\u0627\u0628\u0629 \u0641\u0639\u0644\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0634\u064a\u0631 \u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0627\u062f \u0625\u0644\u0649 \u0627\u0644\u062d\u0631\u0642 \u0627\u0644\u0630\u064a \u062a\u0634\u0639\u0631 \u0628\u0647 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0643\u0645\u0627 \u064a\u0642\u0648\u0644 \u0645\u064a\u0631\u0627\u0646\u062f\u0627. \u0644\u0630\u0644\u0643\u060c \u0628\u064a\u0646\u0645\u0627 \u0644\u0646 \u062a\u0633\u062a\u0645\u0631 DOMS \u0644\u0633\u0627\u0639\u0627\u062a \u0623\u0648 \u0623\u064a\u0627\u0645\u060c \u0633\u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u0644\u0645 \u0639\u0636\u0644\u064a \u062d\u0627\u062f \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0633\u062a\u0634\u0639\u0631 \u0628\u0647 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0628\u0647\u0627 \u2014 \u0644\u0630\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u0636\u063a\u0637\u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0633\u062a\u0634\u0639\u0631 \u0628\u0647\u0627 \u0641\u064a \u0643\u062a\u0641\u064a\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u2014 \u0648\u064a\u062e\u0628\u0631\u0643 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 \u0639\u0646\u062f\u0645\u0627 \u062d\u0627\u0646 \u0648\u0642\u062a \u0627\u0644\u062a\u0648\u0642\u0641.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u064a\u0644 \u0643\u0644 \u0645\u0646 DOMS \u0648\u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0627\u062f \u0625\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0646\u0647\u0645\u0627 \u0623\u0643\u062b\u0631 \u0634\u0645\u0648\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0627\u0644\u0641\u0639\u0644\u064a\u0629 &#8211; \u0641\u0642\u062f \u062a\u0643\u0648\u0646 \u0633\u0627\u0642\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0623\u0648 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0645\u0624\u0644\u0645\u0629\u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644. \u0648\u0644\u0643\u0646 \u0645\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u064a\u0645\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0623\u0648 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0642\u0648\u0644 \u0645\u064a\u0631\u0627\u0646\u062f\u0627: &#8220;\u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0644\u0645 \u0623\u0648 \u0627\u0644\u0634\u0639\u0648\u0631 \u063a\u064a\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0639\u0627\u062f\u0629\u064b \u0628\u062d\u0631\u0643\u0629 \u0645\u0639\u064a\u0646\u0629\u060c \u0648\u0633\u064a\u0643\u0648\u0646 \u0646\u0648\u0639\u064b\u0627 \u0645\u062e\u062a\u0644\u0641\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 &#8211; \u0623\u0643\u062b\u0631 \u062d\u062f\u0629 \u0648\u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u062f\u064b\u0627&#8221;. &#8220;\u0642\u062f \u064a\u062a\u0645 \u062a\u0634\u063a\u064a\u0644\u0647 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u0629 \u0645\u0639\u064a\u0646\u060c \u0644\u0630\u0644\u0643 \u0642\u062f \u0644\u0627 \u064a\u0643\u0648\u0646 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u062a\u062d\u0631\u0643 \u0641\u064a\u0647 \u0630\u0631\u0627\u0639\u0643\u060c \u0648\u0644\u0643\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u062d\u062f\u062f\u0629 \u062a\u0642\u0648\u0645 \u0628\u062a\u062f\u0648\u064a\u0631\u0647\u0627.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0637\u0631\u064a\u0642\u0629 \u0623\u062e\u0631\u0649 \u0645\u0645\u0643\u0646\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0630\u064a \u062a\u0648\u0627\u062c\u0647\u0647\u061f \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062b\u0646\u0627\u0626\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0623\u0644\u0645 \u0641\u064a \u0643\u0644\u062a\u0627 \u0631\u062c\u0644\u064a\u0643\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0643\u0648\u0646 DOMS \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u062f\u0623 DOMS \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u062d\u0633\u0646 \u0628\u0639\u062f \u0639\u0644\u0627\u0645\u0629 \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0623\u064a\u0627\u0645\u060c \u0628\u064a\u0646\u0645\u0627 \u0625\u0630\u0627 \u0627\u0633\u062a\u0645\u0631 \u0634\u064a\u0621 \u0645\u0627 \u0644\u0645\u062f\u0629 \u0623\u0633\u0628\u0648\u0639 \u0623\u0648 \u0623\u0643\u062b\u0631\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0630\u0644\u0643 \u0628\u0645\u062b\u0627\u0628\u0629 \u0625\u0635\u0627\u0628\u0629. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0641\u064a\u062f \u0632\u064a\u0627\u0631\u0629 \u0637\u0628\u064a\u0628\u0643.<\/span><\/p>\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u0647\u0644 \u062a\u0633\u062a\u0645\u0631 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0639\u0646\u062f \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/span><\/a><\/h4>\n<p><span style=\"font-weight: 400;\">\u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0645\u0646 \u0627\u0644\u0645\u0642\u0628\u0648\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0639 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0644\u0649 \u062f\u0631\u062c\u0629 \u0645\u0639\u064a\u0646\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u0644\u0645 \u0634\u062f\u064a\u062f \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a &#8211; \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u0648\u0627\u062c\u0647 \u0645\u0634\u0643\u0644\u0629 \u0641\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u062c \u0623\u0648 \u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u0643 &#8211; \u0641\u0625\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0634\u0627\u0642\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062c\u0639\u0644 \u0627\u0644\u0623\u0645\u0648\u0631 \u0623\u0643\u062b\u0631 \u0633\u0648\u0621\u064b\u0627 \u0648\u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u062d\u0633\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5975 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0639\u0644\u0627\u062c-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-1024x683.jpg\" alt=\"\u0639\u0644\u0627\u062c \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0639\u0644\u0627\u062c-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0639\u0644\u0627\u062c-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0639\u0644\u0627\u062c-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-768x512.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%aa%d8%aa%d8%ae%d9%84%d8%b5-%d9%85%d9%86-%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u062a\u062e\u0644\u0635 \u0645\u0646 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0634\u0627\u0642\u061f<\/span><\/a><\/h4>\n<p><span style=\"font-weight: 400;\">\u0644\u0633\u0648\u0621 \u0627\u0644\u062d\u0638\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0628\u0627\u0644\u0641\u0639\u0644 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0634\u062f\u064a\u062f\u060c \u0641\u0625\u0646 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0648\u062d\u064a\u062f \u0627\u0644\u0645\u0624\u0643\u062f \u0647\u0648 \u0627\u0644\u0648\u0642\u062a. \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0623\u062b\u0646\u0627\u0621 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400;\">\u0643\u064a\u0641\u064a\u0629 \u0645\u0646\u0639 \u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0628\u064a\u0646\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0623\u0639\u0644\u0627\u0647 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u064a \u062a\u0639\u0627\u0646\u064a \u0645\u0646\u0647 \u0628\u0627\u0644\u0641\u0639\u0644\u060c \u0647\u0646\u0627\u0643 \u0623\u064a\u0636\u064b\u0627 \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0644\u0645\u0646\u0639 \u062d\u062f\u0648\u062b DOMS \u0641\u064a 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src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0627\u0644\u0641\u0631\u0642-\u0628\u064a\u0646-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0648\u0623\u0644\u0645-\u0627\u0644\u0623\u0639\u0635\u0627\u0628.jpg\" alt=\"\" width=\"700\" height=\"373\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0627\u0644\u0641\u0631\u0642-\u0628\u064a\u0646-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0648\u0623\u0644\u0645-\u0627\u0644\u0623\u0639\u0635\u0627\u0628.jpg 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0627\u0644\u0641\u0631\u0642-\u0628\u064a\u0646-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0648\u0623\u0644\u0645-\u0627\u0644\u0623\u0639\u0635\u0627\u0628-300x160.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0627\u0644\u0641\u0631\u0642-\u0628\u064a\u0646-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0648\u0623\u0644\u0645-\u0627\u0644\u0623\u0639\u0635\u0627\u0628-768x410.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h4>\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0623\u0644\u0645 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\u0644\u0623\u0646 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646 \u064a\u0643\u0648\u0646 \u0645\u0633\u062a\u0645\u0631 \u0648\u062b\u0627\u0628\u062a\u060c \u0644\u0623\u0646 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0645\u062a\u0636\u0631\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0628\u0628 \u0623\u0644\u0645 \u0627\u0644\u0639\u0635\u0628 \u062a\u0624\u062f\u064a \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u0625\u0644\u0649 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646\u060c \u0648\u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u062c\u0627\u0646\u0628\u064a\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0645\u062f\u0649 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0631\u0636\u0649.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u0627\u0644\u0645\u0648\u0636\u0648\u0639 \u0633\u0647\u0644\u060c \u0648\u0644\u0647 \u062d\u0644\u0648\u0644 \u0643\u062b\u064a\u0631\u0629\u060c \u0645\u0646\u0647\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u062a\u0634 (\u0645\u0645\u0643\u0646 \u062a\u0624\u0644\u0645\u0643 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629) \u0623\u0648 \u0627\u0644\u0645\u0634\u064a\u060c \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629\u060c \u0648\u062f\u0644\u064a\u0644\u0643 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643\u060c \u062a\u0645\u0631\u0646 \u062d\u0633\u0628 \u0642\u062f\u0631\u0629 \u062a\u062d\u0645\u0644\u0643.<\/p>\n<p>\u0623\u0645\u0627 \u0623\u0644\u0645 \u0627\u0644\u0639\u0635\u0628 \u0644\u0627 \u064a\u0643\u0648\u0646 \u0628\u062a\u0644\u0643 \u0627\u0644\u0633\u0647\u0648\u0644\u0629 \u0645\u062b\u0644 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0644\u0643\u0646 \u0644\u0647 \u062d\u0644\u0648\u0644 \u0623\u0643\u064a\u062f\u060c \u0648\u0645\u0646\u0647\u0627: \u0627\u0644\u0645\u0634\u064a\u060c \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062a\u0634\u060c \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u0639\u062c\u0644\u060c \u0648\u0645\u0645\u0643\u0646 \u0623\u064a\u0636\u0627 \u062a\u062a\u0628\u0639 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%86%d9%88%d8%a7%d8%b9-%d8%a7%d9%84%d8%a7%d9%86%d8%b8%d9%85%d8%a9-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9-%d8%a7%d9%84%d9%86%d8%a8%d8%a7%d8%aa%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0646\u0628\u0627\u062a\u064a<\/a> \u0623\u0648 \u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u062a\u064a\u0646.<\/p>\n<h5><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0634\u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0648\u062c\u0639\u0643 \u0637\u0627\u0644\u0645\u0627 \u0623\u0646\u0647 \u0644\u064a\u0633 \u0634\u064a\u0626\u064b\u0627 \u0623\u0643\u062b\u0631 \u062e\u0637\u0648\u0631\u0629. \u0623\u062b\u0646\u0627\u0621 \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0644\u0643\u0646 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u0644\u0645 \u062d\u0627\u062f \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0623\u0648 \u0625\u0630\u0627 \u0644\u0645 \u064a\u0628\u062f\u0623 \u0627\u0644\u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u062a\u062d\u0633\u0646 \u0628\u0639\u062f \u064a\u0648\u0645\u064a\u0646\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0630\u0644\u0643 \u0639\u0644\u0627\u0645\u0629 \u0639\u0644\u0649 \u0625\u0635\u0627\u0628\u062a\u0643 \u0628\u0627\u0644\u0641\u0639\u0644 \u0648\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0632\u064a\u0627\u0631\u0629 \u0623\u062e\u0635\u0627\u0626\u064a \u0631\u0639\u0627\u064a\u0629 \u0635\u062d\u064a\u0629.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3258 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-03-1024x320.png\" alt=\"\u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-03-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-03-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-03-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-03.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u0627\u062f\u0631: <a href=\"https:\/\/ntc.lluh.org\/blog\/nerve-pain-vs-muscle-pain-there-difference\" target=\"_blank\" rel=\"noopener\">Ntc.lluh.org<\/a> &amp; <a href=\"https:\/\/www.self.com\/story\/how-deal-post-workout-muscle-soreness-really-painful\" target=\"_blank\" rel=\"noopener\">Self<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0647\u0644 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0637\u0628\u064a\u0639\u064a\u061f&nbsp;\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646&nbsp;\u0647\u0648 \u0631\u062f 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\u0645\u0624\u0644\u0645\u064b\u0627 \u0623\u0648 \u062d\u062a\u0649 \u0645\u0639\u0648\u0642\u064b\u0627\u060c \u0641\u0647\u0630\u0647 \u0637\u0631\u064a\u0642\u0629 \u062c\u0633\u0645\u0643 \u0644\u0625\u062e\u0628\u0627\u0631\u0643 \u0623\u0646 \u0627\u0644\u0648\u0642\u062a \u0642\u062f &#8230;<\/p>\n","protected":false},"author":1,"featured_media":3599,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[837,835,838,1274],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/345"}],"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=345"}],"version-history":[{"count":15,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/345\/revisions"}],"predecessor-version":[{"id":12372,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/345\/revisions\/12372"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/3599"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=345"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=345"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=345"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}