{"id":3660,"date":"2020-12-15T09:57:36","date_gmt":"2020-12-15T07:57:36","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=3660"},"modified":"2024-01-14T12:23:23","modified_gmt":"2024-01-14T10:23:23","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9\/","title":{"rendered":"\u0643\u064a\u0641 \u062a\u0641\u0647\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0626\u0647\u0627\u061f"},"content":{"rendered":"<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 (\u0648\u062a\u0633\u0645\u0649 \u0623\u064a\u0636\u064b\u0627 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644) \u0647\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0642\u0627\u0648\u0645\u0629 \u062a\u0642\u0644\u0635 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u064a\u0639\u062a\u0645\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0639\u0644\u0649 \u0645\u0628\u062f\u0623 \u0623\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0633\u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u0637\u0644\u0628 \u0645\u0646\u0647\u0627 \u0630\u0644\u0643. \u0639\u0646\u062f\u0645\u0627 \u062a\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u0648\u0645\u0633\u062a\u0645\u0631\u060c \u062a\u0635\u0628\u062d \u0639\u0636\u0644\u0627\u062a\u0643 \u0623\u0642\u0648\u0649.<\/p>\n<p>\u064a\u062a\u0636\u0645\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0634\u0627\u0645\u0644 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0648\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0642\u0648\u0629 \u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0648\u0627\u0644\u0623\u0631\u0628\u0637\u0629\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646.\u062a\u0648\u0635\u064a \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0648\u0627\u0644\u0633\u0644\u0648\u0643 \u0628\u0623\u0646 \u064a\u0645\u0627\u0631\u0633 \u0627\u0644\u0628\u0627\u0644\u063a\u0648\u0646 \u0623\u0646\u0634\u0637\u0629 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u064a\u0648\u0645\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639.<\/p>\n<p>\u0642\u0645 \u0628\u062a\u063a\u064a\u064a\u0631 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0643\u0644 \u0633\u062a\u0629 \u0625\u0644\u0649 \u062b\u0645\u0627\u0646\u064a\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0633\u0646. \u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c\u0643 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li>\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li>\n<li>\u0627\u0644\u062a\u0643\u0631\u0627\u0631.<\/li>\n<li>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/li>\n<li>\u0627\u0644\u0634\u062f\u0629 (\u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629).<\/li>\n<li>\u062a\u0648\u0627\u062a\u0631 \u0627\u0644\u062c\u0644\u0633\u0627\u062a.<\/li>\n<li>\u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li>\n<\/ul>\n<p>\u0625\u0630\u0627 \u0642\u0645\u062a \u0628\u062a\u063a\u064a\u064a\u0631 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627\u060c \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627\u060c \u0648\u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629\u060c \u0641\u0633\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0623\u064a \u0645\u0643\u0627\u0633\u0628 \u0641\u064a \u0627\u0644\u0642\u0648\u0629 \u062a\u062d\u0642\u0642\u0647\u0627.<\/p>\n<p><strong><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><\/strong><br \/>\n<strong><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" 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><\/strong><\/p>\n<h2>\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/h2>\n<p>\u0647\u0646\u0627\u0643 \u0637\u0631\u0642 \u0639\u062f\u064a\u062f\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0633\u0648\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0641\u064a \u0627\u0644\u062c\u064a\u0645. \u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<p><strong>\u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062d\u0631\u0629<\/strong> &#8211; \u0623\u062f\u0648\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0644\u0628\u0627\u0631 &#8211; \u0623\u0643\u064a\u0627\u0633 \u0627\u0644\u0631\u0645\u0644.<\/p>\n<p><strong>\u0622\u0644\u0627\u062a \u0627\u0644\u0623\u0648\u0632\u0627\u0646<\/strong> &#8211; \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u062a\u064a \u0628\u0647\u0627 \u0645\u0642\u0627\u0639\u062f \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0639\u062f\u064a\u0644 \u0628\u0645\u0642\u0627\u0628\u0636 \u0645\u062a\u0635\u0644\u0629 \u0625\u0645\u0627 \u0628\u0623\u0648\u0632\u0627\u0646 \u0623\u0648 \u0645\u0643\u0648\u0646\u0627\u062a \u0647\u064a\u062f\u0631\u0648\u0644\u064a\u0643\u064a\u0629.<\/p>\n<p><strong>\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u062a\u0639\u0644\u064a\u0642<\/strong> &#8211; \u0623\u062f\u0627\u0629 \u062a\u062f\u0631\u064a\u0628 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062c\u0627\u0630\u0628\u064a\u0629 \u0648\u0648\u0632\u0646 \u062c\u0633\u0645 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645 \u0644\u0625\u0643\u0645\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629<\/p>\n<p><strong>\u0648\u0632\u0646 \u062c\u0633\u0645\u0643<\/strong> &#8211; \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0644\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0627\u0644\u0636\u063a\u0637 . \u064a\u0639\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0645\u0646\u0627\u0633\u0628\u064b\u0627\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u0627\u0644\u0633\u0641\u0631 \u0623\u0648 \u0641\u064a \u0627\u0644\u0639\u0645\u0644.<\/p>\n<h3>\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/h3>\n<p>\u062a\u0634\u0645\u0644 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u062a\u062d\u0642\u064a\u0642\u0647\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<p>1-\u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062d\u0645\u0627\u064a\u0629 \u0645\u0641\u0627\u0635\u0644\u0643 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<br \/>\n2- \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629 \u0645\u0639 \u062a\u0642\u062f\u0645\u0643 \u0641\u064a \u0627\u0644\u0639\u0645\u0631.<br \/>\n3- \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0632\u064a\u0627\u062f\u0629 \u0646\u0633\u0628\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u062f\u0647\u0648\u0646 &#8211; \u0643\u0644\u0645\u0627 \u0627\u0643\u062a\u0633\u0628\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u064a\u062d\u0631\u0642 \u062c\u0633\u0645\u0643 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629.<br \/>\n4- \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0623\u0648 \u0645\u0646\u0639 \u0627\u0644\u062a\u062f\u0647\u0648\u0631 \u0627\u0644\u0645\u0639\u0631\u0641\u064a \u0644\u062f\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646.<br \/>\n5- \u0642\u062f\u0631\u0629 \u0623\u0643\u0628\u0631 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 &#8211; \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0642\u0648\u0649 \u0644\u0646 \u062a\u062a\u0639\u0628 \u0628\u0633\u0647\u0648\u0644\u0629.<br \/>\n6- \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629\u060c \u0648\u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u064a\u0647\u0627 \u0645\u062b\u0644 \u0627\u0644\u0633\u0643\u0631\u064a\u060c \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0648\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628\u060c \u0648\u0627\u0644\u0633\u0645\u0646\u0629.<br \/>\n7- \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0623\u0644\u0645.<br \/>\n8- \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646.<br \/>\n9- \u0632\u064a\u0627\u062f\u0629 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0642\u0648\u062a\u0647\u0627 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<br \/>\n10- \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 &#8211; \u0642\u062f \u064a\u0639\u0632\u0632 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062b\u0642\u062a\u0643 \u0628\u0646\u0641\u0633\u0643 \u0648\u064a\u062d\u0633\u0646 \u0635\u0648\u0631\u0629 \u062c\u0633\u0645\u0643 \u0648\u0645\u0632\u0627\u062c\u0643.<br \/>\n11- \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u0631\u0642.<br \/>\n12- \u0632\u064a\u0627\u062f\u0629 \u0627\u062d\u062a\u0631\u0627\u0645 \u0627\u0644\u0630\u0627\u062a.<br \/>\n13- \u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-13905 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2.webp 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1536x800.webp 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h3>\u0627\u0644\u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/h3>\n<p>\u064a\u062a\u0643\u0648\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0646 \u0645\u0643\u0648\u0646\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<p><strong>1-\u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c<\/strong>: \u064a\u062a\u0643\u0648\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0639\u0627\u0645 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0645\u062b\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/p>\n<p><strong>2- \u0627\u0644\u0648\u0632\u0646<\/strong>: \u0633\u064a\u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648\u0632\u0627\u0646 \u0645\u062e\u062a\u0644\u0641\u0629 \u0623\u0648 \u0623\u0646\u0648\u0627\u0639 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0648\u0632\u0646 \u064a\u062f 3 \u0643\u062c\u0645\u060c \u0623\u0648 \u0648\u0632\u0646 \u062b\u0627\u0628\u062a\u060c \u0623\u0648 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0623\u0648 \u0627\u0644\u0634\u0631\u064a\u0637 \u0627\u0644\u0645\u0637\u0627\u0637\u064a\u060c \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062e\u062a\u0644\u0641\u0629 \u0623\u062b\u0646\u0627\u0621 \u062c\u0644\u0633\u0629 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629.<\/p>\n<p><strong>3- \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>: \u062d\u0631\u0643\u0629 \u0645\u0639\u064a\u0646\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0645\u0639\u064a\u0646\u0629 \u0623\u0648 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p><strong>4- \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/strong>: \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0639\u062f\u062f \u0627\u0644\u0645\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0643\u0631\u0631 \u0641\u064a\u0647\u0627 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0629.<\/p>\n<p><strong>5- \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629<\/strong>: \u0647\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u062f\u0648\u0646 \u0631\u0627\u062d\u0629\u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0645\u062c\u0645\u0648\u0639\u062a\u0627\u0646 \u0645\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0628\u0645\u0642\u062f\u0627\u0631 15 \u062a\u0643\u0631\u0627\u0631\u060c \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u0642\u0648\u0645 \u0628\u0640 15 \u0633\u0643\u0648\u0627\u062a\u060c \u062b\u0645 \u0625\u0631\u0627\u062d\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0640 15 \u0633\u0643\u0648\u0627\u062a \u0623\u062e\u0631\u0649.<\/p>\n<p><strong>6- \u0627\u0644\u0631\u0627\u062d\u0629<\/strong>: \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a. \u062a\u062e\u062a\u0644\u0641 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u062d\u0633\u0628 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u064a \u064a\u062a\u0645 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647.<\/p>\n<p><strong>7- \u0627\u0644\u062a\u0646\u0648\u0639<\/strong>: \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0645\u062b\u0644 \u062a\u0642\u062f\u064a\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u062c\u062f\u064a\u062f\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u0648\u062a\u062d\u062f\u064a \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0625\u062c\u0628\u0627\u0631\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0643\u064a\u0641 \u0648\u0627\u0644\u062a\u0642\u0648\u064a\u0629.<\/p>\n<p><strong>8- \u0645\u0628\u062f\u0623 \u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a<\/strong>: \u0644\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u060c \u064a\u062c\u0628 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0623\u0646\u0634\u0637\u0629 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u062a\u064a \u064a\u0635\u0639\u0628 \u0639\u0644\u064a\u0643 \u0641\u064a\u0647\u0627 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0643\u0631\u0627\u0631 \u0622\u062e\u0631. \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u0645\u0646\u0627\u0633\u0628 \u0623\u0648 \u0642\u0648\u0629 \u0645\u0642\u0627\u0648\u0645\u0629 \u0633\u062a\u062a\u062d\u062f\u0627\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0623\u0633\u0644\u0648\u0628 \u062c\u064a\u062f. \u0623\u064a\u0636\u064b\u0627\u060c \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0639\u0644\u0649 \u0645\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0645\u062b\u0644 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u060c \u0648\u0627\u0644\u0645\u062f\u0629\u060c \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629\u060c \u0648\u0639\u062f\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u060c \u0639\u0644\u0649 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0642\u062f\u0645\u0643 \u0648\u062a\u062d\u0633\u0646\u0643.<\/p>\n<p><strong>9- \u0627\u0644\u0627\u0633\u062a\u0634\u0641\u0627\u0621<\/strong>: \u062a\u062d\u062a\u0627\u062c \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0644\u0649 \u0648\u0642\u062a \u0644\u0644\u0625\u0635\u0644\u0627\u062d \u0648\u0627\u0644\u062a\u0643\u064a\u0641 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0627\u0644\u0642\u0627\u0639\u062f\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u0647\u064a \u0625\u0631\u0627\u062d\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 48 \u0633\u0627\u0639\u0629 \u0642\u0628\u0644 \u062a\u0645\u0631\u064a\u0646 \u0646\u0641\u0633 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-16793 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629-\u0628\u0627\u0644\u062d\u0628\u0644.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629-\u0628\u0627\u0644\u062d\u0628\u0644\" width=\"800\" height=\"401\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629-\u0628\u0627\u0644\u062d\u0628\u0644.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629-\u0628\u0627\u0644\u062d\u0628\u0644-300x150.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629-\u0628\u0627\u0644\u062d\u0628\u0644-768x385.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a><\/h3>\n<p>\u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0641\u062d\u0635 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u062d\u0627\u0644\u0627\u062a \u0637\u0628\u064a\u0629 \u0642\u062f \u062a\u0639\u0631\u0636\u0647\u0645 \u0644\u062e\u0637\u0631 \u0623\u0643\u0628\u0631 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0645\u0634\u0643\u0644\u0629 \u0635\u062d\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a.<\/p>\n<p>\u062a\u0648\u0635\u064a \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0628\u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0623\u0646\u0634\u0637\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u064a\u0648\u0645\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u062c\u0633\u0645\u0643 (\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646).<\/p>\n<p><strong>\u0628\u062f\u0621 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong><\/p>\n<p>\u064a\u062a\u0636\u0645\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<p>&#8211; \u0645\u0646 \u062b\u0645\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 \u0639\u0634\u0631\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0645\u0631\u062a\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n<p>&#8211; \u062a\u0628\u062f\u0623 \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c \u062a\u062a\u0623\u0644\u0641 \u0645\u0646 \u062b\u0645\u0627\u0646\u064a\u0629 \u0639\u062f\u0627\u062a (\u062a\u0643\u0631\u0627\u0631\u0627\u062a)\u060c \u0644\u064a\u0633 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n<p>&#8211; \u0647\u062f\u0641\u0643 \u0647\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0625\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 &#8211; \u062a\u062a\u0623\u0644\u0641 \u0645\u0646 \u062b\u0645\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627. \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0625\u0643\u0645\u0627\u0644 12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0646\u0638\u0631 \u0641\u064a \u0627\u0644\u062a\u0631\u0642\u064a\u0629 \u0623\u0643\u062b\u0631.<\/p>\n<p><strong>\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong><\/p>\n<p>\u0642\u0645 \u0628\u0625\u062d\u0645\u0627\u0621 \u062c\u0633\u062f\u0643 \u0642\u0628\u0644 \u0628\u062f\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629. \u0627\u0628\u062f\u0623 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 (\u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a) \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062f\u0642\u0627\u0626\u0642 \u062a\u0642\u0631\u064a\u0628\u064b\u0627\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629.<\/p>\n<h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629<\/h3>\n<p>\u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0643\u062b\u0627\u0641\u0629 \u062a\u062f\u0631\u064a\u0628\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0648\u0641\u0642\u064b\u0627 \u0644\u062e\u0628\u0631\u062a\u0643 \u0648\u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629. \u0642\u062f \u064a\u0639\u0646\u064a \u0647\u0630\u0627 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u062a\u063a\u064a\u064a\u0631 \u0645\u062f\u0629 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 (\u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u062a\u062d\u0627\u0641\u0638 \u062e\u0644\u0627\u0644\u0647 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0628\u0623\u0642\u0635\u0649 \u0625\u0645\u0643\u0627\u0646\u0627\u062a \u0639\u0636\u0644\u0627\u062a\u0643)\u060c \u0623\u0648 \u062a\u0642\u0644\u064a\u0644 \u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p>\n<p>\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0644\u0645\u062f\u0629 \u0623\u0631\u0628\u0639\u0629 \u0625\u0644\u0649 \u0633\u062a\u0629 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0634\u062f\u0629 \u062a\u062f\u0631\u064a\u0628\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0639 \u062a\u0643\u064a\u0641 \u0639\u0636\u0644\u0627\u062a\u0643.<\/p>\n<p>\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0625\u0634\u0631\u0627\u0641 \u0648\u0627\u0644\u062a\u0648\u062c\u064a\u0647 \u0645\u0646 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0642\u062f \u064a\u062d\u0633\u0646 \u0646\u062a\u0627\u0626\u062c\u0643\u060c \u0644\u0623\u0646\u0647 \u0633\u064a\u0636\u0645\u0646 \u0644\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0648\u0627\u062a\u0628\u0627\u0639 \u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u0633\u0644\u0627\u0645\u0629. \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0625\u0632\u0639\u0627\u062c \u0623\u0648 \u0623\u0644\u0645\u060c \u062a\u0648\u0642\u0641 \u0641\u0648\u0631\u0627.<\/p>\n<h3>\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0627\u0644\u0645\u062a\u0643\u0631\u0631 (RM) \u0648\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/h3>\n<p>\u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u0637\u0648\u064a\u0631 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0647\u064a \u0623\u0646 \u062a\u0646\u0642\u0628\u0636 \u0627\u0644\u0639\u0636\u0644\u0629 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u0625\u0645\u0643\u0627\u0646\u0627\u062a\u0647\u0627 \u0641\u064a \u0623\u064a \u0648\u0642\u062a &#8211; \u0623\u0642\u0635\u0649 \u062a\u0642\u0644\u0635 \u0637\u0648\u0639\u064a (MVC). \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u064a\u062a\u0645 \u0642\u064a\u0627\u0633 MVC \u0628\u0645\u0635\u0637\u0644\u062d XRM\u060c \u062d\u064a\u062b RM \u00a0\u0647\u0648 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0625\u0643\u0645\u0627\u0644\u0647\u0627 \u0628\u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0648 \u0648\u0632\u0646 \u0645\u0639\u064a\u0646. X \u0647\u0648 \u0639\u062f\u062f \u0627\u0644\u0645\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0641\u064a\u0647\u0627 \u0631\u0641\u0639 \u0648\u0632\u0646 \u0645\u0639\u064a\u0646 \u0642\u0628\u0644 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p>\u0646\u0637\u0627\u0642 RM \u0647\u0648 \u0627\u0644\u0630\u064a \u064a\u062d\u062f\u062f \u0646\u0648\u0639 \u0627\u0644\u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u0633\u062a\u062c\u0631\u064a\u0647\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0627\u0644\u0646\u0637\u0627\u0642 \u0627\u0644\u0623\u0645\u062b\u0644 \u0644\u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0647\u0648 8-12 RM \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u06482-6 RM \u0644\u0644\u0645\u062a\u0642\u062f\u0645\u064a\u0646.<\/p>\n<p>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0627\u0644\u0635\u064a\u063a\u0629 \u00a07RM\u062a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u0634\u062e\u0635 \u064a\u0645\u0643\u0646\u0647 \u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 (\u062f\u0639\u0646\u0627 \u0646\u0642\u0648\u0644 50 \u0643\u062c\u0645) \u0633\u0628\u0639 \u0645\u0631\u0627\u062a \u0642\u0628\u0644 \u0623\u0646 \u062a\u062a\u0639\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u062f\u0629 \u0628\u062d\u064a\u062b \u0644\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631. \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u0623\u0639\u0644\u0649 \u062a\u0639\u0646\u064a \u0627\u0646\u062e\u0641\u0627\u0636 \u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a &#8211; \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0634\u062e\u0635 \u0646\u0641\u0633\u0647 \u0623\u0646 \u064a\u0631\u0641\u0639 \u0648\u0632\u0646\u064b\u0627 65 \u0643\u062c\u0645\u060c \u0648\u0644\u0643\u0646 \u0623\u0642\u0644 \u0645\u0646 \u0633\u0628\u0639 \u0645\u0631\u0627\u062a.<\/p>\n<p>\u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u064a\u0646\u062a\u062c \u0639\u0646 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u0629 \u0645\u0639\u062f\u0644 \u062d\u0631\u0643\u0629 \u0639\u0636\u0644\u064a \u0623\u0639\u0644\u0649 &#8211; \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0634\u062e\u0635 \u0646\u0641\u0633\u0647 \u0623\u0646 \u064a\u0631\u0641\u0639 \u0648\u0632\u0646\u064b\u0627 \u064a\u0628\u0644\u063a 35 \u0643\u062c\u0645 \u062d\u0648\u0627\u0644\u064a 12 \u0645\u0631\u0629 \u0642\u0628\u0644 \u0623\u0646 \u064a\u0628\u062f\u0623 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0645\u0628\u0627\u062f\u0626 MVC \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u0647\u0646\u0627\u0643 \u0642\u0627\u0639\u062f\u0629 \u062c\u064a\u062f\u0629 \u062a\u062a\u0645\u062b\u0644 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u064a\u0646 2 \u0648 10 % \u0641\u0642\u0637 \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0643\u0631\u0627\u0631\u064a\u0646 \u0641\u0648\u0642 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d.<\/p>\n<h4>\u062a\u0637\u0628\u064a\u0642 MVC \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629<\/h4>\n<p>\u062a\u062a\u0636\u0645\u0646 \u0645\u0628\u0627\u062f\u0626 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062a\u0644\u0627\u0639\u0628 \u0641\u064a \u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a\u060c \u0648\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0648\u0627\u0644\u0625\u064a\u0642\u0627\u0639\u060c \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0648\u0627\u0644\u0642\u0648\u0629\u060c \u0644\u0632\u064a\u0627\u062f\u0629 \u062a\u062d\u0645\u064a\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0625\u062d\u062f\u0627\u062b \u0627\u0644\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0641\u064a \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u0627\u0644\u062d\u062c\u0645\u060c \u0623\u0648 \u0627\u0644\u0634\u0643\u0644.<\/p>\n<h3>\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629<\/h3>\n<p>\u062a\u062d\u062a\u0627\u062c \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0644\u0649 \u0648\u0642\u062a \u0644\u0644\u0625\u0635\u0644\u0627\u062d \u0648\u0627\u0644\u0646\u0645\u0648 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0639\u062f\u0645 \u0645\u0646\u062d \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0643\u0627\u0641\u064a \u0644\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u064a\u0639\u0646\u064a \u0623\u0646\u0647\u0627 \u0644\u0646 \u062a\u0635\u0628\u062d \u0623\u0643\u0628\u0631 \u0623\u0648 \u0623\u0642\u0648\u0649. \u0627\u0644\u0642\u0627\u0639\u062f\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u0647\u064a \u0625\u0631\u0627\u062d\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0645\u062f\u0629 48 \u0633\u0627\u0639\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/p>\n<p>\u0628\u0645\u062c\u0631\u062f \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u062e\u0628\u0631\u0629 \u0627\u0644\u0643\u0627\u0641\u064a\u0629 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0648\u0628\u062f\u0639\u0645 \u0645\u0646 \u0645\u062a\u062e\u0635\u0635 \u0645\u0624\u0647\u0644 \u0641\u064a \u0627\u0644\u0635\u062d\u0629 \u0623\u0648 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0645\u0646\u0642\u0633\u0645. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u064a\u0648\u0645\u064a \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0648\u0627\u0644\u062c\u0645\u0639\u0629\u060c \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u064a\u0648\u0645\u064a \u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621 \u0648\u0627\u0644\u0623\u062d\u062f.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-16794 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629-\u0633\u0643\u0648\u0627\u062a.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629-\u0633\u0643\u0648\u0627\u062a\" width=\"900\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629-\u0633\u0643\u0648\u0627\u062a.webp 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629-\u0633\u0643\u0648\u0627\u062a-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629-\u0633\u0643\u0648\u0627\u062a-768x512.webp 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/p>\n<h3>\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0642\u0648\u0629 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629<\/h3>\n<p>\u064a\u0639\u0627\u0646\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0633\u0631\u064a\u0639\u0629 \u0641\u064a \u0627\u0644\u0642\u0648\u0629\u060c \u062a\u0644\u064a\u0647\u0627 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0641\u064a \u0627\u0644\u0642\u0648\u0629. \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u064a\u062a\u0645 \u062a\u062d\u0642\u064a\u0642 \u0645\u0643\u0627\u0633\u0628 \u0641\u064a \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062d\u062c\u0645\u0647\u0627 \u0628\u0634\u0642 \u0627\u0644\u0623\u0646\u0641\u0633.<\/p>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0628\u062f\u0623 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0641\u0625\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u0648\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0642\u0648\u0629 \u062a\u0631\u062c\u0639 \u0625\u0644\u0649 \u0638\u0627\u0647\u0631\u0629 \u062a\u0633\u0645\u0649 \u0627\u0644\u062a\u0643\u064a\u0641 \u0627\u0644\u0639\u0635\u0628\u064a. \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0627\u0644\u062a\u064a \u062a\u062e\u062f\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u063a\u064a\u0631 \u0633\u0644\u0648\u0643\u0647\u0627. \u064a\u064f\u0639\u062a\u0642\u062f \u0623\u0646 \u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u062a\u0642\u0648\u0645 \u0628\u062f\u0648\u0631 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062a\u0642\u0644\u0635 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u064a\u062a\u0645 \u062a\u062c\u0646\u064a\u062f \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u062d\u062f\u0627\u062a \u0627\u0644\u062d\u0631\u0643\u064a\u0629 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 (\u0627\u0644\u0648\u062d\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u064a\u0629 \u0647\u064a \u0627\u0644\u062e\u0644\u064a\u0629 \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0647\u0627). \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u0623\u0635\u0628\u062d\u062a \u0623\u0642\u0648\u0649\u060c \u0644\u0643\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0628\u0642\u0649 \u0628\u0646\u0641\u0633 \u0627\u0644\u062d\u062c\u0645.<\/p>\n<p>\u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a\u060c \u062a\u0633\u062a\u062c\u064a\u0628 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062d\u062c\u0645 (\u062a\u0636\u062e\u0645)\u060c \u0644\u0630\u0644\u0643 \u0644\u0627 \u062a\u062b\u0628\u0637 \u0639\u0632\u064a\u0645\u062a\u0643 \u0628\u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 &#8211; \u0625\u0646\u0647\u0627 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0639\u0644\u0627\u0645\u0629 \u0645\u0634\u062c\u0639\u0629 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u0645\u0643\u0627\u0633\u0628 \u0641\u064a \u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0633\u062a\u062a\u0628\u0639 \u0642\u0631\u064a\u0628\u064b\u0627. \u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0639\u0644\u0649 \u062a\u0642\u0635\u064a\u0631 \u0641\u062a\u0631\u0629 \u0627\u0644\u062b\u0628\u0627\u062a.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0646\u0648\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0639\u0644\u0649 \u062a\u062c\u0627\u0648\u0632 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062b\u0628\u0627\u062a. \u0646\u0638\u0631\u064a\u0629 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u0647\u064a \u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u0645\u0627\u0644\u0629 \u0627\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u0642\u0648\u0629 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u0641\u0627\u062c\u0623\u062a\u0647\u0627 \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0636\u063a\u0648\u0637 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629. \u0633\u062a\u0633\u062a\u062c\u064a\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062d\u062c\u0645 \u0648\u0627\u0644\u0642\u0648\u0629 \u0644\u0623\u0646\u0647\u0627 \u0645\u0636\u0637\u0631\u0629 \u0644\u0644\u062a\u0643\u064a\u0641.<\/p>\n<p>\u0627\u0642\u062a\u0631\u0627\u062d\u0627\u062a \u0627\u0644\u062a\u063a\u064a\u064a\u0631 \u062a\u0634\u0645\u0644:<\/p>\n<ul>\n<li>\u0632\u064a\u0627\u062f\u0629 \u0639\u062f\u062f \u0645\u0631\u0627\u062a \u0627\u0644\u062a\u0643\u0631\u0627\u0631.<\/li>\n<li>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0645\u0642\u062f\u0627\u0631 10 \u0623\u0648 15 \u062f\u0642\u064a\u0642\u0629.<\/li>\n<li>\u0632\u064a\u0627\u062f\u0629 \u0639\u062f\u062f \u0645\u0631\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a\u060c \u0645\u0639 \u0627\u0644\u0623\u062e\u0630 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u0623\u0646 \u0643\u0644 \u0639\u0636\u0644\u0629 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 48 \u0633\u0627\u0639\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0648\u0642\u062a \u0627\u0644\u0634\u0641\u0627\u0621. \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u062e\u0628\u0631\u0629\u060c \u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u062a\u0642\u0633\u064a\u0645 \u0623\u062c\u0632\u0627\u0621 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0623\u064a\u0627\u0645 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 &#8211; \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0641\u064a \u0627\u0644\u062c\u0644\u0633\u0629 \u0627\u0644\u0623\u0648\u0644\u0649\u060c \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u062c\u0644\u0633\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0627\u0644\u062c\u0644\u0633\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629.<\/li>\n<li>\u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062e\u062a\u0644\u0641\u0629 &#8211; \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062e\u062f\u0645 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0648\u062a\u0643\u0648\u0646 \u0648\u0638\u064a\u0641\u064a\u0629 \u0623\u0648 \u0645\u062d\u062f\u062f\u0629 \u0628\u0637\u0628\u064a\u0639\u062a\u0647\u0627\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647\u0627 \u062a\u062a\u0639\u0644\u0642 \u0628\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0623\u0648 \u0627\u0644\u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/li>\n<li>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0646\u062d\u0648 5 \u0625\u0644\u0649 10%<\/li>\n<li>\u0642\u0645 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0642\u0627\u0637\u0639\u0629 \u0645\u0639 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0623\u0648 \u0627\u0644\u062c\u0631\u064a.<\/li>\n<li>\u0642\u0645 \u0628\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u0644 \u0623\u0631\u0628\u0639\u0629 \u0625\u0644\u0649 \u062b\u0645\u0627\u0646\u064a\u0629 \u0623\u0633\u0627\u0628\u064a\u0639.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3266 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/1920x600-01Yellow04-1024x320.png\" alt=\"\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/1920x600-01Yellow04-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/1920x600-01Yellow04-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/1920x600-01Yellow04-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/1920x600-01Yellow04.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631:\u00a0<a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\" target=\"_blank\" rel=\"noopener\">Betterhealth<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 (\u0648\u062a\u0633\u0645\u0649 \u0623\u064a\u0636\u064b\u0627 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644) \u0647\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0642\u0627\u0648\u0645\u0629 \u062a\u0642\u0644\u0635 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u064a\u0639\u062a\u0645\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0639\u0644\u0649 \u0645\u0628\u062f\u0623 \u0623\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0633\u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u0637\u0644\u0628 \u0645\u0646\u0647\u0627 \u0630\u0644\u0643. \u0639\u0646\u062f\u0645\u0627 \u062a\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u0648\u0645\u0633\u062a\u0645\u0631\u060c \u062a\u0635\u0628\u062d \u0639\u0636\u0644\u0627\u062a\u0643 \u0623\u0642\u0648\u0649. \u064a\u062a\u0636\u0645\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0634\u0627\u0645\u0644 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":16795,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[850,847,849,848],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3660"}],"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\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=3660"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3660\/revisions"}],"predecessor-version":[{"id":16796,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3660\/revisions\/16796"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/16795"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=3660"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=3660"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=3660"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}