{"id":4357,"date":"2021-03-03T10:57:03","date_gmt":"2021-03-03T08:57:03","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4357"},"modified":"2023-05-08T14:20:10","modified_gmt":"2023-05-08T12:20:10","slug":"%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa\/","title":{"rendered":"\u0647\u0644 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u062a\u062f\u0639\u064a \u0627\u0644\u062a\u0648\u0642\u0641\u061f"},"content":{"rendered":"

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\"\u0645\u062f\u0631\u0628<\/a><\/p>\n

\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0645\u0631\u0646 \u0645\u0639 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/h3>\n

\u0627\u0644\u062c\u0648\u0627\u0628 \u0647\u0648 \u0644\u0627 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0627\u062a:<\/p>\n

1-\u0627\u0644\u062e\u0631\u0648\u062c \u0645\u0646 \u0627\u0644\u0633\u0631\u064a\u0631 \u064a\u062c\u0639\u0644\u0643 \u062a\u0628\u0643\u064a:<\/h4>\n

\u0643\u0644\u0646\u0627 \u0646\u0639\u0631\u0641 \u0647\u0630\u0627 \u0627\u0644\u0634\u0639\u0648\u0631. \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0648\u0627\u062c\u0647 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0646\u0647\u0648\u0636 \u0645\u0646 \u0627\u0644\u0633\u0631\u064a\u0631 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d\u060c \u0623\u0648 \u0643\u0627\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0648 \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0633\u0628\u0628 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0644\u062f\u064a\u0643 \u0625\u062c\u0627\u0628\u0629 \u0648\u0627\u0636\u062d\u0629. \u0627\u0645\u0646\u062d \u062c\u0633\u0645\u0643 \u0645\u0632\u064a\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0631\u0627\u062d\u0629 \u0648\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n

2-\u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0635\u0639\u0648\u062f \u0627\u0644\u0633\u0644\u0645:<\/h4>\n

\u0625\u0630\u0627 \u0648\u0627\u062c\u0647\u0643 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062f\u0631\u062c\u0629 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0635\u0639\u0648\u062f \u0627\u0644\u0633\u0644\u0645\u060c \u0641\u0623\u0646\u062a \u062a\u0639\u0644\u0645 \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u062e\u0628\u0631\u0643 \u0628\u062a\u0628\u0631\u064a\u062f\u0647 \u0644\u0628\u0636\u0639\u0629 \u0623\u064a\u0627\u0645 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629. \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0630\u0644\u0643\u060c \u062c\u0631\u0628 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0648\u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a\u060c \u0623\u0648 \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0623\u0648 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0628\u0633\u0647\u0648\u0644\u0629\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0633\u0631\u064a\u0639 \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n

3-\u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0633\u0643\u0646 \u0644\u0644\u0623\u0644\u0645 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631:<\/h4>\n

\u064a\u0642\u0648\u0644 \u0643\u0627\u0645\u0628\u0644 \u0625\u0646\u0647 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0639\u062f\u0645 \u0625\u062e\u0641\u0627\u0621 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0633\u0643\u0646\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a\u060c \u0641\u0642\u0637 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0628\u062a\u0633\u0627\u0645 \u0648\u0627\u0644\u062a\u062d\u0645\u0644. \u0625\u0630\u0627 \u0643\u0627\u0646 \u062c\u0633\u0645\u0643 \u0645\u0624\u0644\u0645\u064b\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0645\u0633\u0643\u0646 \u0644\u0644\u0623\u0644\u0645 \u0644\u062a\u062c\u0627\u0648\u0632\u0647\u060c \u0641\u0623\u0646\u062a \u0644\u0645 \u062a\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.<\/p>\n

4-\u0625\u0630\u0627 \u0644\u0645 \u064a\u062a\u062d\u0633\u0646 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u0627\u0644\u062d\u0631\u0643\u0629:<\/h4>\n

\u0646\u0639\u0645\u060c \u0642\u062f \u064a\u0634\u0639\u0631 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u062a\u064a\u0628\u0633 \u0648\u0627\u0644\u0623\u0644\u0645 \u0639\u0646\u062f \u0627\u0644\u0646\u0647\u0648\u0636 \u0645\u0646 \u0627\u0644\u0633\u0631\u064a\u0631 \u0644\u0623\u0648\u0644 \u0645\u0631\u0629 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d\u060c \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0644\u0645 \u064a\u062a\u062d\u0633\u0646 \u0628\u0639\u062f \u0627\u0644\u0645\u0634\u064a\u060c \u0641\u0647\u0630\u0647 \u0639\u0644\u0627\u0645\u0629 \u0639\u0644\u0649 \u0623\u0646\u0643 \u0645\u0624\u0644\u0645 \u0644\u0644\u063a\u0627\u064a\u0629 \u0648\u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/p>\n

5- \u0645\u0627\u0632\u0644\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0623\u0644\u0645 \u0628\u0639\u062f \u0623\u064a\u0627\u0645:<\/h4>\n

\u0642\u062f \u0644\u0627 \u064a\u0628\u062f\u0623 \u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 – \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0641\u064a \u0623\u0633\u0648\u0623 \u062d\u0627\u0644\u0627\u062a\u0647 \u0628\u0639\u062f 24 \u0625\u0644\u0649 48 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0643\u0645\u0627 \u064a\u0648\u0636\u062d \u062c\u0627\u0644\u0627\u062a\u0632. \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u0623\u0639\u0637\u064a\u062a\u0647 \u062b\u0644\u0627\u062b\u0629 \u0625\u0644\u0649 \u0623\u0631\u0628\u0639\u0629 \u0623\u064a\u0627\u0645 \u0648\u0645\u0627 \u0632\u0644\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0623\u0644\u0645 \u0648\u0644\u0645 \u064a\u062a\u062d\u0633\u0646\u060c \u0641\u0647\u0630\u0647 \u0639\u0644\u0627\u0645\u0629 \u0631\u0626\u064a\u0633\u064a\u0629 \u0639\u0644\u0649 \u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062d\u0627\u062c\u062a\u0647\u0627 \u0644\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n

6-\u0625\u0630\u0627 \u0643\u0627\u0646 \u0628\u0648\u0644\u0643 \u062f\u0627\u0643\u0646\u064b\u0627<\/h4>\n

\u0647\u064a \u062d\u0627\u0644\u0629 \u0646\u0627\u062f\u0631\u0629 \u0648\u0644\u0643\u0646\u0647\u0627 \u0645\u0647\u062f\u062f\u0629 \u0644\u0644\u062d\u064a\u0627\u0629 \u0625\u0630\u0627 \u0644\u0645 \u064a\u062a\u0645 \u0639\u0644\u0627\u062c\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631. \u0625\u0646\u0647 \u0646\u0627\u062a\u062c \u0639\u0646 \u062a\u0643\u0633\u0631 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0645\u064a\u0648\u063a\u0644\u0648\u0628\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0643\u064a\u0646\u0627\u0632 \u0641\u064a \u0645\u062c\u0631\u0649 \u0627\u0644\u062f\u0645\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0644\u0641 \u0627\u0644\u0643\u0644\u0649. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u063a\u064a\u0631 \u0634\u0627\u0626\u0639\u060c \u0641\u0642\u062f \u0648\u062c\u062f \u0641\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0624\u062f\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0643\u062b\u0641\u0629 \u0645\u062b\u0644 CrossFit\u060c \u064a\u062d\u0630\u0631 \u0643\u0627\u0645\u0628\u0644.<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u062a\u062e\u0641\u064a\u0641 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h3>\n

\"\u0639\u0644\u0627\u062c-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a\"<\/p>\n

\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0644\u0644\u062a\u062e\u0641\u064a\u0641 \u0645\u0646 \u062a\u0644\u0643 \u0627\u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u062c\u0631\u0628 \u0623\u0631\u0628\u0639\u0629 \u0645\u0646 \u0645\u0641\u0636\u0644\u0627\u062a Pasternack:<\/p>\n

1-\u062a\u0633\u062e\u064a\u0646<\/h4>\n

\u064a\u0642\u0648\u0644 \u0628\u0627\u0633\u062a\u0631\u0646\u0627\u0643: “\u0627\u0631\u0641\u0639 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0625\u0639\u062f\u0627\u062f \u0639\u0636\u0644\u0627\u062a\u0643 \u0644\u0635\u062f\u0645\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629”.<\/p>\n

2-\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0631\u0637\u064a\u0628 \u062c\u0633\u0645\u0643<\/h4>\n

\u064a\u0642\u0648\u0644 \u0628\u0627\u0633\u062a\u0631\u0646\u0627\u0643: “\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0646\u0642\u0635 \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0625\u0644\u0649 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a”. \u0648\u064a\u0648\u0635\u064a \u0628\u0634\u0631\u0628 \u0633\u0648\u0627\u0626\u0644 \u0633\u0647\u0644\u0629 \u0627\u0644\u0647\u0636\u0645 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u062a\u062c\u0646\u0628 \u0627\u0636\u0637\u0631\u0627\u0628 \u0627\u0644\u0645\u0639\u062f\u0629.<\/p>\n

3-\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062b\u0644\u062c \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645<\/h4>\n

\u064a\u0642\u0648\u0644 \u0628\u0627\u0633\u062a\u0631\u0646\u0627\u0643: “\u062a\u0646\u0627\u0648\u0644 \u0643\u064a\u0633\u064b\u0627 \u0628\u0627\u0631\u062f\u064b\u0627 \u0641\u064a \u0645\u062a\u0646\u0627\u0648\u0644 \u064a\u062f\u0643 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0641\u0647\u0648 \u0645\u0631\u064a\u062d \u0644\u0644\u063a\u0627\u064a\u0629.<\/p>\n

4-\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/h4>\n

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