{"id":366,"date":"2019-05-28T15:27:58","date_gmt":"2019-05-28T13:27:58","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=366"},"modified":"2021-11-17T15:38:06","modified_gmt":"2021-11-17T13:38:06","slug":"%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84%d8%a3%d8%ac%d8%b3%d8%a7%d9%85","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84%d8%a3%d8%ac%d8%b3%d8%a7%d9%85\/","title":{"rendered":"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0648\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0643\u0627\u0645\u0644"},"content":{"rendered":"<p>\u0645\u0642\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0645\u0648\u062c\u0647 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0641\u064a \u0644\u0639\u0628\u0629 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0645\u062b\u0644 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 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\u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629.<\/p>\n<h5>\u0627\u0644\u0623\u0648\u0632\u0627\u0646<\/h5>\n<p>\u0633\u062a\u062a\u0639\u0644\u0645 \u0641\u064a \u0627\u0644\u0634\u0647\u0631 \u0627\u0644\u0623\u0648\u0644 \u0643\u064a\u0641 \u062a\u0644\u0639\u0628 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0633\u062a\u062e\u062f\u0645 \u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0644\u062a\u0644\u0639\u0628 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0648\u062a\u062d\u0631\u0632 \u0627\u0644\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629.<\/p>\n<h5>\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0647\u0631\u0645\u064a<\/h5>\n<p>\u0627\u0633\u0645\u0647 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0647\u0631\u0645\u064a \u0644\u0623\u0646\u0643 \u062a\u0628\u062f\u0623 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\u0633\u0628\u0644\u064a\u062a \u0631\u0648\u062a\u064a\u0646 split routines \u0641\u064a \u0627\u0644\u0634\u0647\u0631 \u0627\u0644\u062b\u0627\u0646\u064a.<\/p>\n<h4>\u062b\u0627\u0646\u064a\u0627: \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a\u0629:\u00a0 <strong>PROGRESSIVE RESISTANCE<\/strong><\/h4>\n<p>\u0647\u0630\u0647 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0633\u0627\u0633\u064a\u0627\u062a \u0644\u0639\u0628\u0629 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0641\u064a\u0647\u0627 \u0625\u0645\u0627 \u062a\u0632\u064a\u062f \u0648\u0632\u0646\u060c \u0623\u0648 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0623\u0648 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0623\u0648 \u062a\u0642\u0644\u0644 \u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0644\u062a\u0634\u062c\u0639 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\u0639\u0636\u0644\u0627\u062a\u0643 \u0645\u0631\u0646\u0629 \u0648\u0644\u064a\u0646\u0629\u060c \u0648\u0645\u0645\u0643\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0628\u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<h5>\u0627\u0644\u062a\u0646\u0648\u064a\u0639 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h5>\n<p>\u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062c\u064a\u062f\u0629 \u062c\u062f\u0627\u064b \u0641\u064a \u0644\u0639\u0628\u062a\u0646\u0627 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0628\u062a\u0627\u0639\u0643 \u0644\u0645\u0646\u0639 \u0627\u0644\u0625\u062c\u0647\u0627\u062f\u060c \u0648\u062a\u0639\u0648\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0645\u0639\u064a\u0646\u0629\u060c \u0648\u0643\u0644 \u0634\u0647\u0631 \u0645\u062b\u0644\u0627\u064b \u062a\u063a\u064a\u0651\u0631 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u060c \u0644\u0643\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0627 \u062a\u062a\u062e\u0644\u0649 \u0639\u0646\u0647\u0627 \u0645\u062b\u0644 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0648\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 \u0648\u0647\u0643\u0630\u0627.<\/p>\n<h5>\u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h5>\n<p>\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0636\u0631\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u0633\u062a\u062d\u0628\u0647\u0627 \u0628\u0639\u062f \u0630\u0644\u0643 \u0628\u0639\u062f \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0647\u064a \u0645\u0646 \u0636\u0645\u0646 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u0634\u0641\u0627\u0621\u060c \u0648\u0645\u0645\u0643\u0646 \u062a\u0634\u0639\u0631 \u0628\u0647 \u0644\u0645\u062f\u0629 \u064a\u0648\u0645 \u0623\u0648 \u064a\u0648\u0645\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0644\u0630\u0644\u0643 \u0646\u0642\u0648\u0644 \u0625\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0641\u064a\u062f\u0629 \u062c\u062f\u0627\u064b \u0644\u064a\u062e\u062a\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0623\u0644\u0645 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u0629 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0625\u0630\u0627 \u0627\u0633\u062a\u0645\u0631 \u0634\u0639\u0648\u0631\u0643 \u0628\u0627\u0644\u0623\u0644\u0645 \u0627\u0631\u062a\u0627\u062d \u064a\u0648\u0645 \u0632\u064a\u0627\u062f\u0629.<\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3257 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/728x90Orange03.png\" alt=\"\u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/728x90Orange03.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/728x90Orange03-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<h3>\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0623\u0648\u0644: \u0627\u0644\u0634\u0647\u0631 \u0627\u0644\u0623\u0648\u0644<\/h3>\n<p>\u0633\u062a\u062a\u0645\u0631\u0646 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0648\u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621 \u0648\u0627\u0644\u062c\u0645\u0639\u0629\u060c \u0648\u0648\u0642\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629 \u064a\u0643\u0648\u0646 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0645\u0646 \u0627\u0644\u064a\u0648\u0645\u060c\u0648\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627 \u062a\u063a\u064a\u064a\u0631 \u062a\u0631\u062a\u064a\u0628 \u0627\u0644\u0623\u064a\u0627\u0645\u060c \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0641\u0631\u0642 \u064a\u0648\u0645 \u0628\u064a\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u0629 \u0648\u0644\u064a\u0633 \u0623\u0643\u062b\u0631 \u0645\u0646 \u064a\u0648\u0645.<\/p>\n<ul>\n<li><strong>\u0633\u0643\u0648\u0627\u062a<\/strong>: \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u062a\u0633\u062e\u064a\u0646 \u0628\u0639\u062f\u0627\u062a \u0645\u0646 15-20 \u0628\u0639\u062f\u0647 \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0645\u0646 12 \u0639\u062f\u0629. \u0627\u0644\u0627\u0633\u0643\u0648\u0627\u062a \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0623\u0646\u0647 \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0623\u063a\u0644\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0633\u0648\u0627\u0621 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0623\u0648 \u063a\u064a\u0631 \u0645\u0628\u0627\u0634\u0631 \u060c\u0648\u0641\u064a \u0627\u0644\u0623\u0633\u0627\u0633 \u064a\u0634\u063a\u0644 \u0627\u0644\u0631\u062c\u0644 \u0648\u0627\u0644\u0642\u0637\u0646\u064a\u0629 \u0623\u064a\u0636\u0627.<\/li>\n<li><strong>\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 Deadlift<\/strong>: \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u062a\u0633\u062e\u064a\u0646 15 \u0639\u062f\u0629\u060c \u0628\u0639\u062f\u064a\u0646 \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0645\u0646 10 \u0639\u062f\u0627\u062a. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0627\u0633\u0643\u0648\u0627\u062a \u064a\u0634\u063a\u0644 \u062c\u0645\u064a\u0639 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0645\u0639 \u0628\u0639\u0636\u0647\u0627\u060c \u0648\u064a\u0631\u0643\u0632 \u0623\u0633\u0627\u0633\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631.<\/li>\n<li><strong>\u0627\u0644\u0639\u0642\u0644\u0629 \u0623\u0648 \u0633\u062d\u0628 \u0636\u0647\u0631 \u0639\u0627\u0644\u064a \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632<\/strong>: \u062a\u0645\u0631\u0646 \u0639\u0642\u0644\u0629 \u0643\u062b\u064a\u0631 \u0623\u0648 \u0645\u0645\u0643\u0646 \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0639\u0642\u0644\u0629 12 \u0639\u062f\u0629\u060c \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0646\u0627 \u0647\u0648 \u0623\u0646 \u062a\u0633\u062d\u0628 \u0645\u0646 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u0630\u0631\u0627\u0639\u060c \u064a\u0639\u0646\u064a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0638\u0647\u0631\u0643\u060c \u0644\u0623\u0646 \u0647\u0630\u0627 \u064a\u0641\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643 \u062c\u062f\u0627\u064b \u0648\u062d\u0627\u0648\u0644 \u062a\u0644\u0639\u0628\u0647 \u0641\u064a \u0623\u0648\u0644 \u064a\u0648\u0645 \u062a\u0645\u0631\u064a\u0646.<\/li>\n<li><strong>\u062a\u0628\u0627\u062f\u0644 \u0628\u0627\u064a \u0628\u0627\u0644\u0628\u0627\u0631<\/strong>: \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 12-15 \u0639\u062f\u0629. \u0644\u0627 \u062a\u0631\u0645\u064a \u0627\u0644\u0628\u0627\u0631 \u0644\u0644\u0623\u0639\u0644\u0649\u060c \u0648\u0627\u062c\u0639\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u060c \u0623\u064a \u062a\u0634\u0639\u0631 \u0623\u0646\u0647\u0627 \u0647\u064a \u0627\u0644\u062a\u064a \u062a\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646.<\/li>\n<li><strong>\u0628\u0646\u0634 \u0628\u0631\u0633<\/strong>: \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u062a\u0633\u062e\u064a\u0646 \u0645\u0646 15 \u0639\u062f\u0629\u060c \u062b\u0645 \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0645\u0646 10-12 \u0639\u062f\u0629. \u0647\u0630\u0627\u00a0 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0645\u0643\u0646 \u064a\u0643\u0648\u0646 \u0635\u0639\u0628\u060c \u062a\u0634\u0639\u0631 \u0628\u0647 \u0641\u064a \u0627\u0644\u0628\u0646\u0634 \u0641\u0642\u0637 \u0639\u0646\u062f \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633\u060c \u0644\u0623\u0646\u0647 \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0644\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u062a\u0631\u0627\u064a \u0648\u0627\u0644\u0628\u0646\u0634\u060c \u0644\u0630\u0644\u0643 \u064a\u062c\u0628\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u064a\u0647\u0627 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a\u0647\u0627 \u0623\u0643\u062b\u0631.<\/li>\n<li><strong>\u0643\u062a\u0641 \u0623\u0645\u0627\u0645\u064a \u0628\u0627\u0644\u0628\u0627\u0631<\/strong>: \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 12 \u0639\u062f\u0629\u060c \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0634\u063a\u0651\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0644\u0644\u0643\u062a\u0641.<\/li>\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u062e\u0644\u0641\u064a Triceps Extensions<\/strong>: \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 10 \u0639\u062f\u0627\u062a. \u0627\u062c\u0639\u0644 \u0627\u0644\u062a\u0631\u0627\u064a \u0647\u064a \u0627\u0644\u062a\u064a \u062a\u062f\u0641\u0639 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0627\u0644\u062f\u0641\u0639 \u064a\u0623\u062a\u064a \u0645\u0646 \u0627\u0644\u0643\u0648\u0639\u060c \u0627\u0636\u0628\u0637 \u0643\u0648\u0639\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0648\u0642\u0631\u0651\u0628\u0647 \u0645\u0646 \u062f\u0645\u0627\u063a\u0643 \u0623\u0648 \u062d\u0631\u0643\u0647 \u0644\u0644\u062e\u0627\u0631\u062c \u0628\u0633\u064a\u0637.<\/li>\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0637\u062d\u0646 Crunch<\/strong> \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 15 \u0639\u062f\u0629.<\/li>\n<\/ul>\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%af%d9%84%d9%8a%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a><\/h4>\n<p>\u0644\u0648 \u0647\u062f\u0641\u0643 \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0633\u062a\u062d\u062a\u0627\u062c \u0623\u0646 \u062a\u0636\u064a\u0641 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0628\u0631\u0646\u0627\u0645\u062c\u0643\u060c \u0648\u0644\u062a\u0628\u062f\u0623\u00a0 \u0641\u064a\u0647 \u0645\u0645\u0643\u0646 \u0646\u0633\u062a\u062e\u062f\u0645 \u0628\u0631\u0646\u0627\u0645\u062c \u0628\u0633\u064a\u0637 \u0645\u062f\u062a\u0647 20 \u062f\u0642\u064a\u0642\u0629 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0648\u062a\u0632\u064a\u062f\u0647 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u062c \u0645\u062f\u0629 \u0627\u0644\u062d\u0635\u0635\u060c \u0648\u0645\u0645\u0643\u0646 \u0623\u064a\u0636\u0627 \u062a\u0632\u064a\u062f \u0639\u062f\u062f\u0647\u0627 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n<p>\u0627\u0633\u062a\u062e\u062f\u0645 \u0623\u064a \u0623\u062f\u0648\u0627\u062a \u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u062b\u0644 \u0627\u0644\u062a\u0631\u064a\u062f\u0645\u064a\u0644 \u0645\u062b\u0644\u0627\u064b\u060c \u062d\u0627\u0648\u0644 \u062a\u0644\u0639\u0628\u0647\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0623\u0648\u0644 \u0634\u064a\u0621 \u0627\u0644\u0635\u0628\u062d\u060c \u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u0633\u062a\u0644\u0639\u0628\u0647\u0627 \u0627\u0644\u0635\u0628\u062d \u062a\u0646\u0627\u0648\u0644 \u0623\u064a \u0645\u0635\u062f\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0628\u0644\u0647\u0627\u060c \u0648\u0644\u0627 \u062a\u0623\u062e\u0630 \u0623\u064a \u0643\u0627\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0647\u0630\u0627 \u0633\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3471\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0623\u0641\u0636\u0644-\u0628\u0631\u0648\u062a\u064a\u0646-\u0642\u0644\u064a\u0644-\u0627\u0644\u062f\u0647\u0648\u0646.png\" alt=\"\u0623\u0641\u0636\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646\" width=\"960\" height=\"635\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0623\u0641\u0636\u0644-\u0628\u0631\u0648\u062a\u064a\u0646-\u0642\u0644\u064a\u0644-\u0627\u0644\u062f\u0647\u0648\u0646.png 960w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0623\u0641\u0636\u0644-\u0628\u0631\u0648\u062a\u064a\u0646-\u0642\u0644\u064a\u0644-\u0627\u0644\u062f\u0647\u0648\u0646-300x198.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0623\u0641\u0636\u0644-\u0628\u0631\u0648\u062a\u064a\u0646-\u0642\u0644\u064a\u0644-\u0627\u0644\u062f\u0647\u0648\u0646-768x508.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<h3>\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0623\u0633\u0627\u0633\u064a:<\/h3>\n<p>\u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u0645\u0647\u0645\u0644\u0629 \u0641\u064a \u0644\u0639\u0628\u0629 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0647\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0623\u0648 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0623\u0646\u0627 \u0645\u062b\u0644\u0627\u064b \u0623\u062a\u062d\u062f\u062b \u0645\u0639 \u0643\u062b\u064a\u0631\u064a\u0646\u060c \u0623\u062c\u062f\u0647\u0645 \u0644\u0627 \u064a\u0639\u0631\u0641\u0648\u0646 \u0634\u064a\u0626\u0627 \u0639\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0623\u0648 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0623\u0648 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648\u0644\u0627 \u0639\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0623\u0643\u0644\u0627\u062a \u0627\u0644\u0645\u0641\u062a\u0631\u0636 \u0623\u0643\u0644\u0647\u0627\u060c \u0623\u0648 \u0645\u062a\u0649 \u064a\u0623\u0643\u0644\u0648\u0647\u0627\u060c \u0648\u0644\u0627 \u064a\u0639\u0631\u0641\u0648\u0646 \u0623\u064a\u0636\u0627 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0645\u0641\u0631\u0648\u0636 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627\u060c \u0648\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0633\u0646\u0623\u062e\u0630 \u0646\u0628\u0630\u0629 \u0639\u0646 \u062a\u0644\u0643 \u0627\u0644\u0645\u0648\u0627\u0636\u064a\u0639.<\/p>\n<p>\u0623\u0648\u0644 \u0634\u064a\u0621 \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0623\u0643\u062f \u0645\u0646\u0647 \u0623\u0646 \u0646\u0633\u0628\u0629 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0643\u0627\u0641\u064a\u0629\u060c \u0648\u0646\u0633\u0628\u0629 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062a\u0643\u0648\u0646 \u0639\u0627\u0644\u064a\u0629 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a. \u0646\u0633\u0628\u0629 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0641\u0631\u0648\u0636 \u062a\u0643\u0648\u0646 \u0645\u0646 1 -1.5 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u0645\u0646 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643\u060c \u062e\u0630 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0630\u064a \u062a\u062d\u062a\u0627\u062c\u0647 \u0648\u0648\u0632\u0639\u0647 \u0639\u0644\u0649 6 \u0648\u062c\u0628\u0627\u062a \u062a\u0623\u0643\u0644\u0647\u0645 \u0643\u0644 \u064a\u0648\u0645\u060c \u0648\u0644\u064a\u0633 \u0645\u0639\u0646\u0649 \u0643\u0644\u0645\u0629 \u0648\u062c\u0628\u0627\u062a \u0623\u0646 \u062a\u0627\u0643\u0644 6 \u0648\u0644\u0627\u0626\u0645 \u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c \u0644\u0643\u0646\u0647\u0627 \u062a\u0643\u0648\u0646 \u0648\u062c\u0628\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0628\u0633\u064a\u0637\u0629\u060c \u0644\u0643\u0646 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629\u060c \u064a\u0639\u0646\u064a \u062a\u0642\u0631\u064a\u0628\u0627\u064b \u0633\u062a\u0623\u0643\u0644 \u0643\u0644 3 \u0633\u0627\u0639\u0627\u062a\u060c \u0648\u0645\u0645\u0643\u0646 \u062a\u0643\u0648\u0646 \u0648\u062c\u0628\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b\u0629 \u0645\u0646\u0647\u0645 \u062c\u0631\u0639\u0629 \u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0623\u0648 \u0644\u0648\u062d \u062c\u0631\u0627\u0646\u0648\u0644\u0627 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0633\u0643\u0631\u060c \u0648\u0647\u064a \u0645\u0641\u064a\u062f\u0629 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u0627\u0633\u062a\u0639\u062c\u0627\u0644 \u0648\u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u0648\u0642\u062a \u0644\u0644\u0623\u0643\u0644.<\/p>\n<h4>\u0639\u064a\u0646\u0627\u062a \u0644\u0642\u0648\u0627\u0626\u0645 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645<\/h4>\n<p><strong><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%81%d8%b6%d9%84-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a>:<\/strong><\/p>\n<ul>\n<li>\u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631\u064a<\/li>\n<li>\u0627\u0644\u0641\u0631\u0627\u062e<\/li>\n<li>\u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a<\/li>\n<li>\u0627\u0644\u0633\u0645\u0643<\/li>\n<li>\u0645\u0646\u062a\u062c\u0627\u062a \u0623\u0644\u0628\u0627\u0646 \u062e\u0627\u0644\u064a\u0629 \u0627\u0644\u062f\u0633\u0645 \u0645\u062b\u0644 \u0627\u0644\u0644\u0628\u0646 \u0623\u0648 \u0627\u0644\u0628\u064a\u0636<\/li>\n<\/ul>\n<p><strong><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%a3%d9%86%d9%88%d8%a7%d8%b9-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%a8-%d9%84%d9%84%d8%aa%d8%b6%d8%ae%d9%8a%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0643\u0627\u0631\u0628 \u0644\u0644\u062a\u0636\u062e\u064a\u0645<\/a>:<\/strong><\/p>\n<ul>\n<li>\u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/li>\n<li>\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a<\/li>\n<li>\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629<\/li>\n<li>\u0627\u0644\u0639\u064a\u0634 \u0628\u0623\u0646\u0648\u0627\u0639\u0647<\/li>\n<\/ul>\n<p>\u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u062a\u062d\u062a\u0627\u062c \u0628\u0639\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a\u060c \u0648\u0641\u064a \u0627\u0644\u0623\u063a\u0644\u0628 \u0645\u0645\u0643\u0646 \u062a\u062e\u0644\u0637\u0647\u0627 \u0628\u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n<p><strong>\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629:<\/strong><\/p>\n<ul>\n<li>\u0627\u0644\u0633\u0645\u0643<\/li>\n<li>\u0627\u0644\u0644\u0628<\/li>\n<li>\u0627\u0644\u0644\u0648\u0632<\/li>\n<li>\u0639\u064a\u0646 \u0627\u0644\u062c\u0645\u0644<\/li>\n<li>\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a<\/li>\n<li>\u0632\u064a\u062a \u0627\u0644\u0643\u0627\u0646\u0648\u0644\u0627<\/li>\n<li>\u0632\u064a\u062a \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633<\/li>\n<\/ul>\n<p>\u0647\u0630\u0647 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u062a\u064a \u0630\u0643\u0631\u0646\u0627\u0647\u0627 \u0644\u064a\u0633 \u0634\u0631\u0637\u0627 \u0623\u0646 \u062a\u0633\u062a\u062e\u062f\u0645 \u0643\u0644 \u0639\u0646\u0635\u0631 \u0645\u0646\u0641\u0631\u062f \u0641\u064a\u0647\u0627\u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0633\u062a\u0643\u0648\u0646 \u0645\u0648\u062c\u0648\u062f\u0629 \u062f\u0627\u062e\u0644 \u0627\u0644\u0623\u0643\u0644.<\/p>\n<h4>\u062e\u0637\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0628\u0633\u064a\u0637\u0629:<\/h4>\n<p><strong>\u0627\u0644\u0641\u0637\u0627\u0631:<\/strong><\/p>\n<ul>\n<li>\u0628\u064a\u0636 \u0623\u0648\u0645\u0644\u064a\u062a: \u0642\u0637\u0639\u0629 \u0635\u0641\u0627\u0631 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0642\u0637\u0639\u062a\u064a\u0646 \u0628\u064a\u0627\u0636 \u0628\u064a\u0636<\/li>\n<li>\u0634\u0648\u0641\u0627\u0646<\/li>\n<li>\u0633\u0643\u0648\u0628 \u0628\u0631\u0648\u062a\u064a\u0646<\/li>\n<\/ul>\n<p><strong>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0635\u0628\u0627\u062d:<\/strong><\/p>\n<ul>\n<li>\u0633\u0643\u0648\u0628 \u0628\u0631\u0648\u062a\u064a\u0646<\/li>\n<li>\u0644\u0648\u062d \u062c\u0631\u0627\u0646\u0648\u0644\u0627<\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u063a\u0630\u0627\u0621:<\/strong><\/p>\n<ul>\n<li>\u0639\u064a\u0634 \u0643\u064a\u0632\u0631 \u0623\u0648 \u0639\u0627\u062f\u064a<\/li>\n<li>\u062e\u0636\u0627\u0631<\/li>\n<li>\u0645\u064a\u0627\u0647<\/li>\n<\/ul>\n<p><strong>\u0648\u062c\u0628\u0629 \u0646\u0635\u0641 \u0627\u0644\u064a\u0648\u0645:<\/strong><\/p>\n<ul>\n<li>\u0633\u0643\u0648\u0628 \u0628\u0631\u0648\u062a\u064a\u0646<\/li>\n<li>\u0644\u0648\u062d \u062c\u0631\u0627\u0646\u0648\u0644\u0627<\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0639\u0634\u0627\u0621:<\/strong><\/p>\n<ul>\n<li>\u0644\u062d\u0645 \u0635\u0627\u0641\u064a<\/li>\n<li>\u0628\u0637\u0627\u0637\u0627 \u062d\u0644\u0648\u0629<\/li>\n<li>\u0633\u0644\u0637\u0629<\/li>\n<li>\u0645\u064a\u0627\u0647<\/li>\n<\/ul>\n<p><strong>\u0648\u062c\u0628\u0629 \u0627\u0644\u0645\u0633\u0627\u0621:<\/strong><\/p>\n<ul>\n<li>\u0633\u0643\u0648\u0628 \u0628\u0631\u0648\u062a\u064a\u0646<\/li>\n<li>\u0644\u0648\u062d \u062c\u0631\u0627\u0646\u0648\u0644\u0627<\/li>\n<li>\u0623\u0648 \u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0648\u062f\u064a\u0646\u062c<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3030\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062d\u0633\u0627\u0628-\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0644\u0644\u0623\u0637\u0639\u0645\u0629-1024x683.jpg\" alt=\"\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062d\u0633\u0627\u0628-\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0644\u0644\u0623\u0637\u0639\u0645\u0629.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062d\u0633\u0627\u0628-\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0644\u0644\u0623\u0637\u0639\u0645\u0629-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/09\/\u062d\u0633\u0627\u0628-\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0644\u0644\u0623\u0637\u0639\u0645\u0629-768x512.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h4>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/h4>\n<p>\u0637\u0628\u0639\u0627\u064b \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0643\u0644 \u0645\u0647\u0645\u0629 \u062c\u062f\u0627\u064b\u060c \u062a\u0623\u0643\u0644 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0646\u0633\u0628\u0629 \u0634\u0628\u0639 \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621. \u0646\u0633\u0628\u0629 \u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0641\u062a\u0631\u0636 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0628\u0646\u064a\u0629 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u062a\u0631\u062a\u064a\u0628 \u0644\u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0646\u0634\u0627\u0637 \u0648\u064a\u062a\u0645 \u062d\u0633\u0627\u0628\u0647\u0627 \u0643\u0627\u0644\u0622\u062a\u064a:<\/p>\n<p>\u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u00d7 10(\u0644\u0644\u0631\u062c\u0627\u0644) \u06489 (\u0644\u0644\u0646\u0633\u0627\u0621)\u00a0 \u00d7 \u0646\u0634\u0627\u0637\u0627\u062a\u0643 \u00d7 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636<\/p>\n<p><strong>\u0643\u064a\u0641 \u0646\u062d\u0633\u0628 \u0646\u0634\u0627\u0637\u0646\u0627\u061f<\/strong><\/p>\n<ul>\n<li>\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0645\u0644\u0648\u0646 \u0639\u0644\u0649 \u0645\u0643\u0627\u062a\u0628 \u0648\u064a\u062c\u0644\u0633\u0648\u0646 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a = 1.1<\/li>\n<li>\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0646\u0633\u0628\u0629 \u0646\u0634\u0627\u0637 \u0645\u062a\u0648\u0633\u0637\u0629 -\u064a\u0642\u0641\u0648\u0646 \u0641\u064a \u0634\u063a\u0644\u0647\u0645 \u0645\u062b\u0644\u0627- \u0648\u0645\u0646 \u062a\u0645\u0631\u064a\u0646\u062a\u064a\u0646 \u0644\u062b\u0644\u0627\u062b\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 = 1.2<\/li>\n<li>\u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0646\u0634\u064a\u0637\u0629 \u062c\u062f\u0627\u064b = 1.3<\/li>\n<\/ul>\n<p><strong>\u00a0\u0646\u062d\u062f\u062f \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u064a\u0636 \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<ul>\n<li>\u0645\u0639\u062f\u0644 \u0633\u0631\u064a\u0639 = 1.1<\/li>\n<li>\u0645\u062a\u0633\u0648\u0637 = 1.0<\/li>\n<li>\u0628\u0637\u064a\u0621 = 9.<\/li>\n<\/ul>\n<p>\u0646\u0636\u0631\u0628 \u0645\u062b\u0627\u0644 \u0628\u0634\u062e\u0635 \u0648\u0632\u0646\u0647 77 \u0643\u064a\u0644\u0648 (170lb)<\/p>\n<p>170\u00d710= 1700 \u00d7 1.2 (\u0646\u0634\u0627\u0637 \u0645\u062a\u0648\u0633\u0637) = 2040 \u00d79. (\u0645\u0639\u062f\u0644 \u0623\u064a\u0636 \u0628\u0637\u064a\u0621) = 1836 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0646\u0641\u0633 \u0627\u0644\u0634\u062e\u0635 \u0639\u0646\u062f\u0647 \u0646\u0633\u0628\u0629 \u0623\u064a\u0636 \u0623\u0633\u0631\u0639 \u0648\u0646\u0634\u0627\u0637 \u0623\u0643\u0628\u0631.<\/p>\n<p>170 \u00d7 10 = 1700 \u00d7 1.3 = 2210 \u00d7 1.1 = 2431 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/p>\n<p>\u0647\u0630\u0647 \u0627\u0644\u062a\u0631\u0643\u064a\u0628\u0629 \u062a\u0639\u0631\u0641\u0643 \u0643\u0645 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u062a\u062d\u062a\u0627\u062c\u0647 \u062d\u0633\u0628 \u0647\u062f\u0641\u0643. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u062d\u0633\u0628 \u0646\u0633\u0628\u0629 \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0643 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0644\u0633\u0639\u0631\u0627\u062a \u0648\u0623\u0636\u0641 \u0644\u0647\u0627 500 \u0633\u0639\u0631 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0645\u064f\u0642\u0633\u0645\u0629 \u0639\u0644\u0649 6 \u0648\u062c\u0628\u0627\u062a\u060c \u0648\u0639\u0646\u062f\u0645\u0627 \u062a\u064c\u062d\u0628 \u0632\u064a\u0627\u062f\u0629 \u0633\u0639\u0631\u0627\u062a\u060c \u062e\u0644\u064a \u0628\u0627\u0644\u0643 \u0627\u0646\u062a\u0628\u0647 \u0647\u0644 \u0647\u0630\u0647 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0633\u062a\u0632\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u0639\u0644\u0627\u064b \u0623\u0645 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n<p>\u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0642\u0644\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0646\u0633\u0628\u0629 500 \u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u0627\u0628\u0642\u064e \u062d\u0631\u064a\u0635\u0627 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u063a\u0630\u0627\u0621\u060c \u0648\u0627\u0646\u062a\u0628\u0647 \u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0633\u0643\u0631\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0633\u0643\u0631 \u0623\u0648 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u064a\u0643\u0648\u0646 \u0641\u064a \u0648\u0642\u062a \u0627\u0644\u0635\u0628\u062d\u060c \u0648\u0645\u0639 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0629.<\/p>\n<h4>\u0645\u0627 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h4>\n<p>\u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0632\u0648\u0651\u062f \u0639\u0644\u0649 \u062e\u0637\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0645\u0634\u0631\u0648\u0628 \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621\u060c \u0648\u0645\u062b\u0627\u0644 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0645\u0645\u0643\u0646 \u0646\u0642\u0648\u0644 \u0645\u062b\u0644\u0627\u064b \u0645\u0634\u0631\u0648\u0628 \u0637\u0627\u0642\u0629 \u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0645\u064a\u0646\u0648\u060c \u0648\u0645\u0646 \u0623\u0634\u0647\u0631 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0645\u0634\u0631\u0648\u0628 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a\u062a\u0627\u0631\u062c\u0648 \u0645\u0639 \u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0645\u0645\u0643\u0646 \u0643\u0631\u064a\u0627\u062a\u064a\u0646\u060c \u0647\u0630\u0627 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loading=\"lazy\" class=\"aligncenter wp-image-3697 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0648\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a-1024x567.jpg\" alt=\"\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0648\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a\" width=\"700\" height=\"388\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0648\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a-1024x567.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0648\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a-300x166.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0648\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a-768x426.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/05\/\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0648\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a.jpg 1108w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3>\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629:<\/h3>\n<p>\u0645\u062b\u0644\u0645\u0627 \u0646\u0642\u0648\u0644 \u062f\u0627\u0626\u0645\u0627\u064b \u0625\u0646 \u062d\u062c\u0631 \u0627\u0644\u0623\u0633\u0627\u0633 \u0648\u0623\u0647\u0645 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0647\u0648 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0628\u0627\u0644\u0637\u0628\u0639 \u0627\u0644\u0645\u0643\u0645\u0644 \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646. \u0647\u0646\u0627\u0643 \u063a\u064a\u0631\u0647\u0645 \u0643\u062a\u064a\u0631 \u0645\u0645\u0643\u0646 \u062a\u0633\u062a\u062e\u062f\u0645\u0647\u0645 \u0644\u0643\u0646\u0646\u0647 \u0627\u0644\u0623\u0641\u0636\u0644 \u0648\u0627\u0644\u0623\u0647\u0645.<\/p>\n<h4>\u0645\u0633\u062d\u0648\u0642\/\u0628\u0627\u0648\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h4>\n<p>\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646 \u0623\u0647\u0645 \u0648\u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0625\u0630\u0627 \u0644\u0645 \u062a\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u062a\u0643 \u0644\u0623\u0646\u0643 \u0645\u0634\u063a\u0648\u0644\u060c \u0641\u062c\u0631\u0639\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u062a\u0641\u064a \u0628\u0627\u0644\u063a\u0631\u0636. \u0645\u0647\u0645 \u062c\u062f\u0627\u064b \u0623\u0646 \u062a\u0623\u062e\u0630 \u062c\u0631\u0639\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062d\u0648\u0627\u0644\u064a 30 &#8211; 40 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629\u060c \u0648\u0645\u062b\u0644\u0647\u0645 \u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0647\u0630\u0627 \u064a\u0643\u0648\u0646 \u062e\u0644\u0627\u0644 20-30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p>\u0647\u0630\u0647 \u0627\u0644\u062c\u0631\u0639\u0629 \u0633\u062a\u0641\u064a\u062f\u0643 \u062c\u062f\u0627\u064b \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0643\u0645\u0627 \u0646\u0639\u0644\u0645 \u062c\u0645\u064a\u0639\u0627 \u0647\u0646\u0627\u0643 \u0623\u0646\u0648\u0627\u0639 \u0643\u062b\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0644\u0643\u0646 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0647\u0648 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a5%d9%8a%d9%87-%d9%87%d9%88-%d8%a7%d9%84%d9%88%d8%a7%d9%8a-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a3%d9%83%d8%ab%d8%b1-%d8%a7%d9%84%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%b4%d9%87%d8%b1%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646 Whey protein<\/a> \u0648\u0647\u0648 \u0645\u0646 \u0623\u062c\u0648\u062f \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629\u060c \u0648\u064a\u062a\u0645 \u0647\u0636\u0645\u0647 \u0628\u0633\u0631\u0639\u0629\u060c \u0648\u0641\u064a \u0627\u0644\u0644\u0628\u0646 \u0623\u0648 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 Casein\u060c \u0648\u0647\u0648 \u0645\u0634\u0647\u0648\u0631 \u0644\u0623\u0646\u0647 \u064a\u064c\u0647\u0636\u0645 \u0628\u0628\u0637\u0621 \u0648\u0647\u0630\u0627 \u064a\u0641\u064a\u062f\u0643 \u0625\u0630\u0627 \u062a\u0646\u0627\u0648\u0644\u062a\u0647 \u0645\u062b\u0644\u0627\u064b \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<h4>\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 <strong>MULTIVITAMINS<\/strong><\/h4>\n<p>\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u0645\u0641\u064a\u062f\u0629 \u062c\u062f\u0627\u064b\u060c \u0648\u062a\u0636\u0645\u0646 \u0644\u0643 \u0639\u0646\u0627\u0635\u0631 \u063a\u0630\u0627\u0626\u064a\u0629 \u0635\u062d\u064a\u0629\u060c \u0627\u0628\u062d\u062b \u0639\u0646 \u0645\u0646\u062a\u062c \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0637\u0628\u064a\u0639\u064a\u060c \u0623\u0646\u0627 \u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u0642\u0648\u064a\u0629 \u0645\u062b\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%a7%d8%b3%d8%aa%d8%ae%d8%af%d8%a7%d9%85-bcaa-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d9%86%d9%85%d9%88-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">BCAAs<\/a>.<\/p>\n<h4>\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 Creatine<\/h4>\n<p><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646<\/a> \u0645\u0646\u062a\u062c \u0641\u0639\u0627\u0644 \u062c\u062f\u0627\u064b \u0648\u0633\u0631\u064a\u0639 \u0627\u0644\u0645\u0641\u0639\u0648\u0644 \u0648\u064a\u0639\u0637\u064a \u0637\u0627\u0642\u0629\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u062c\u062f\u0627\u064b \u0639\u0644\u0649 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0647\u0646\u0627\u0643 \u0637\u0628\u0639\u0627\u064b \u0645\u0646\u062a\u062c\u0627\u062a \u0643\u062b\u064a\u0631 \u062a\u062f\u0648\u0631 \u062d\u0648\u0644 \u0646\u0641\u0633 \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u060c \u0648\u0633\u062a\u062c\u062f \u0643\u062b\u064a\u0631 \u062c\u062f\u0627\u064b \u064a\u062f\u0639\u064a \u0623\u0646\u0647 \u0627\u0644\u0623\u0641\u0636\u0644\u060c \u0623\u0646\u0627 \u0639\u0646 \u0646\u0641\u0633\u064a \u0623\u0641\u0636\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0623\u062d\u0627\u062f\u064a \u0627\u0644\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u062a\u062e\u0644\u0637\u0647 \u0645\u0639 \u0645\u0634\u0631\u0648\u0628 \u0645\u0633\u0643\u0631 \u0648\u0623\u0646\u0627 \u0623\u0633\u062a\u062e\u062f\u0645 \u062c\u0627\u062a\u0648\u0631\u064a\u062f.<\/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\u062f\u0631: <a href=\"https:\/\/www.bodybuilding.com\/fun\/beginning_training_guide.htm\" target=\"_blank\" rel=\"noopener\">Bodybuilding<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0645\u0642\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0645\u0648\u062c\u0647 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0641\u064a \u0644\u0639\u0628\u0629 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0645\u062b\u0644 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u062a\u0645\u0631\u0646\u0648\u0627 \u0641\u062a\u0631\u0629 \u0635\u063a\u064a\u0631\u0629\u060c \u0648\u0644\u064a\u0633 \u0644\u062f\u064a\u0647\u0645 \u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0643\u062b\u064a\u0631\u0629 \u0639\u0646 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