{"id":4105,"date":"2021-02-08T12:50:44","date_gmt":"2021-02-08T10:50:44","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4105"},"modified":"2023-10-10T15:21:28","modified_gmt":"2023-10-10T13:21:28","slug":"%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%ad%d8%af%d9%8a%d8%af","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%ad%d8%af%d9%8a%d8%af\/","title":{"rendered":"\u0647\u0644 \u0627\u0644\u0623\u0641\u0636\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u0639\u062f \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0645 \u0642\u0628\u0644\u0647\u061f"},"content":{"rendered":"<p>\u064a\u062c\u0639\u0644\u0643 \u0645\u0632\u064a\u062c \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0639 \u0627\u0644\u062d\u062f\u064a\u062f 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\u0625\u0639\u062f\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0639\u0645\u0644 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u062a\u0645\u062b\u0644 \u0641\u064a \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0627\u0644\u062a\u064a \u0633\u062a\u0633\u062a\u062e\u062f\u0645\u0647\u0627&#8221;.<\/p><\/blockquote>\n<p><strong>\u0648\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0647\u0648 \u062a\u062d\u0633\u064a\u0646 \u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0641\u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong>.<br \/>\n\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u062f\u0631\u0628 \u0645\u0646 \u0623\u062c\u0644 \u0633\u0628\u0627\u0642\u060c \u0641\u0625\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0642\u0628\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<br \/>\n\u0639\u0646\u062f\u0645\u0627 \u0642\u0627\u0645\u062a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0628\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0642\u0628\u0644 \u0627\u0644\u062c\u0631\u064a\u060c \u0623\u0638\u0647\u0631\u0648\u0627 \u0636\u0639\u0641\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u0627\u0644\u062c\u0631\u064a\u060c \u0645\u0642\u0627\u0631\u0646\u0629\u064b \u0628\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062a\u064a \u0631\u0643\u0636\u062a \u0623\u0648\u0644\u0627\u064b.<\/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>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u062c\u0644\u0633\u062a\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u064a\u0648\u0645\u061f<\/h3>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0646\u0648\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062c\u0644\u0633\u062a\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u0641\u0635\u0644\u062a\u064a\u0646 \u0641\u064a \u064a\u0648\u0645 \u0648\u0627\u062d\u062f\u060c \u0641\u0642\u0637 \u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0631\u0643 \u0648\u0642\u062a \u0643\u0627\u0641\u064d \u0628\u064a\u0646\u0647\u0645\u0627\u060c \u062d\u062a\u0649 \u064a\u062a\u0639\u0627\u0641\u0649 \u062c\u0633\u0645\u0643\u060c \u062d\u0648\u0627\u0644\u064a \u062b\u0645\u0627\u0646 \u0633\u0627\u0639\u0627\u062a \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629.<\/p>\n<p>\u0641\u062c\u0633\u0645\u0643 \u0644\u0627 \u064a\u062a\u0643\u064a\u0641 \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0625\u0644\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0645\u0639\u0646\u064a (\u064a\u0635\u0628\u062d \u0623\u0642\u0648\u0649 \u0648\u0623\u0633\u0631\u0639 \u0648\u064a\u0637\u0648\u0631 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644) \u00a0\u0644\u0630\u0644\u0643 \u0641\u0625\u0646 \u0625\u062b\u0642\u0627\u0644\u0647 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0634\u062f\u064a\u062f \u0633\u064a\u0639\u0648\u0642 \u062a\u0642\u062f\u0645\u0643.<\/p>\n<p>\u0648\u0644\u0627 \u062a\u0646\u0633 \u0623\u062f\u0627\u0621 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%aa%d9%85%d8%af%d8%af\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f<\/a> \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646\u0643 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0631\u0648\u0646\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062a\u0642\u0644\u064a\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a>.<\/p>\n<h3>\u0645\u0627 \u0623\u0641\u0636\u0644 \u0646\u0648\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u064a\u0645\u0643\u0646 \u062f\u0645\u062c\u0647 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629\u061f<\/h3>\n<p>\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0647\u064a \u062a\u0645\u0631\u064a\u0646 \u0644\u0627 \u0647\u0648\u0627\u0626\u064a \u0641\u064a \u0627\u0644\u0623\u0633\u0627\u0633\u060c \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u062f\u0641\u0639\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0630\u064a \u0644\u0627 \u064a\u063a\u0630\u064a\u0647 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646.<\/p>\n<p><strong>\u0623\u0641\u0636\u0644 \u0646\u0648\u0639 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a> \u0644\u0644\u0627\u0642\u062a\u0631\u0627\u0646 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629\u060c \u0623\u064a \u0646\u0634\u0627\u0637 \u0647\u0648\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u062b\u0627\u0641\u0629\u00a0 \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0630\u0644\u0643 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0623\u0648 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0623\u0648 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u0631\u0643\u0636 \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0633\u064a\u0643\u0648\u0646 \u0643\u0627\u0641\u064a\u0627.<\/strong><\/p>\n<p>\u0623\u0647\u0645 \u0634\u064a\u0621 \u0647\u0648 \u0627\u062e\u062a\u064a\u0627\u0631 \u0646\u0648\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0630\u064a \u062a\u062d\u0628 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0623\u0643\u062b\u0631 \u0641\u0627\u0639\u0644\u064a\u0629\u060c<br \/>\n\u0625\u0630\u0627 \u0643\u0646\u062a \u0641\u0639\u0644\u0627 \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0645\u0646\u062d \u062c\u0633\u0645\u0643 \u0628\u0639\u0636 \u0627\u0644\u062a\u0646\u0648\u0639\u060c<br \/>\n\u0641\u0627\u0644\u0642\u064a\u0627\u0645 \u062f\u0627\u0626\u0645\u064b\u0627 \u0628\u0646\u0641\u0633 \u0646\u0638\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0627\u0644\u062a\u0639\u0628.<br \/>\n\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a\u0643: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u062a\u062d\u0645\u0644 \u0645\u062b\u0644 \u0627\u0644\u0645\u0627\u0631\u0627\u062b\u0648\u0646\u060c \u0641\u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629.<\/p>\n<p><a href=\"http:\/\/bit.ly\/3K0M0DU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-14012 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3.webp\" alt=\"\u0645\u062f\u0631\u0628 \u062e\u0627\u0635 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3.webp 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1536x800.webp 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h3>\u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u0627\u0644\u0642\u0648\u0629 \u00a0\u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u061f<\/h3>\n<p>\u062a\u0648\u0635\u064a \u0648\u0632\u0627\u0631\u0629 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u062e\u062f\u0645\u0627\u062a \u0627\u0644\u0625\u0646\u0633\u0627\u0646\u064a\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0628\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649:<\/p>\n<ul>\n<li>150 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627.<\/li>\n<li>75 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0642\u0648\u064a\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627.<\/li>\n<li>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/li>\n<\/ul>\n<p>\u0648\u0644\u0643\u0646 \u0643\u064a\u0641\u064a\u0629 \u062a\u0642\u0633\u064a\u0645 \u0630\u0644\u0643 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643 \u0648\u062c\u062f\u0648\u0644\u0643 \u0627\u0644\u0632\u0645\u0646\u064a.<br \/>\n\u0648\u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u064a\u0643\u0648\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0632\u0646 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<br \/>\n\u062d\u064a\u062b \u062b\u0628\u062a \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0647\u0648 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0641\u0639\u0627\u0644\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<br \/>\n\u0648\u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0643\u0644 \u064a\u0648\u0645 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0634\u062f\u0629.<br \/>\n\u0648\u0643\u0644\u0645\u0627 \u0632\u0627\u062f\u062a \u0634\u062f\u062a\u0647\u0627 \u064a\u0646\u0628\u063a\u064a \u062a\u0642\u0644\u064a\u0644 \u0639\u062f\u062f \u0645\u0631\u0627\u062a \u0623\u062f\u0627\u0626\u0647\u0627.<\/p>\n<p><strong>\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u0633\u064a\u0645 \u062c\u062f\u0648\u0644\u0643 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0643\u0627\u0644\u062a\u0627\u0644\u064a:<\/strong><\/p>\n<ul>\n<li>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629: 2-4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/li>\n<li>\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0634\u062f\u0629: 5-7 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/li>\n<li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629: 3-4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/li>\n<li>\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0639\u0627\u0644\u064a \u0627\u0644\u0634\u062f\u0629: 1-3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/li>\n<\/ul>\n<p>\u062a\u0639\u062a\u0645\u062f \u0627\u0644\u0645\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u063a\u0631\u0642\u0647\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643:<\/p>\n<ul>\n<li>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629\u060c \u0641\u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062d\u062f\u064a\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u062c\u0644\u0633\u0629 \u0645\u0646 10 \u0625\u0644\u0649 15 \u062f\u0642\u064a\u0642\u0629 \u0644\u062a\u0633\u062e\u064a\u0646 \u0639\u0636\u0644\u0627\u062a\u0643.<\/li>\n<li>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0641\u0644\u0627 \u064a\u0648\u062c\u062f \u062d\u062f \u062d\u0642\u064a\u0642\u064a\u060c \u0628\u0627\u0633\u062a\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0648\u062f \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u062c\u062f\u0648\u0644 \u0627\u0644\u0632\u0645\u0646\u064a\u060c \u0648\u0645\u0627 \u0639\u0644\u064a\u0643 \u0633\u0648\u0649 \u0645\u0631\u0627\u0639\u0627\u0629 \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627\u060c \u062d\u062a\u0649 \u0644\u0627 \u062a\u0641\u0631\u0637 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<\/ul>\n<p><!--more--><\/p>\n<p>\u0627\u0644\u0645\u0635\u0627\u062f\u0631: <a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a28641741\/cardio-before-after-weights\/\" target=\"_blank\" rel=\"noopener\">Womenshealthmag<\/a> &amp;\u00a0<a href=\"https:\/\/barbend.com\/cardio-after-lifting\/\" target=\"_blank\" rel=\"noopener\">Barbend<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u062c\u0639\u0644\u0643 \u0645\u0632\u064a\u062c \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0639 \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0642\u0648\u0649\u060c \u0648\u064a\u062d\u0633\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u062b\u0646\u0627\u0621 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u062a\u0631\u062a\u064a\u0628 \u0627\u0644\u0630\u064a \u062a\u0642\u0648\u0645 \u0628\u0647\u060c \u0623\u064a\u0647\u0645\u0627 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u0639\u062f \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0645 \u0642\u0628\u0644\u0647\u0627\u061f \u0641\u0639\u0644\u064a\u0643 \u0623\u0648\u0644\u0627\u064b \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0623\u0647\u062f\u0627\u0641\u0643\u060c \u0631\u0628\u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u0647\u062a\u0645\u064b\u0627 \u0623\u0643\u062b\u0631 \u0628\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0648\u0632\u0646\u060c \u0633\u062a\u062d\u062f\u062f \u0623\u0648\u0644\u0648\u064a\u0627\u062a\u0643 \u062a\u0633\u0644\u0633\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":15844,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3289,906,907,908],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/\u0647\u0644-\u0627\u0644\u0623\u0641\u0636\u0644-\u0645\u0645\u0627\u0631\u0633\u0629-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648-\u0628\u0639\u062f-\u0627\u0644\u062d\u062f\u064a\u062f-\u0623\u0645-\u0642\u0628\u0644\u0647-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4105"}],"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=4105"}],"version-history":[{"count":16,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4105\/revisions"}],"predecessor-version":[{"id":15846,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4105\/revisions\/15846"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/15844"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=4105"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=4105"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=4105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}