{"id":4409,"date":"2021-03-11T18:41:12","date_gmt":"2021-03-11T16:41:12","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4409"},"modified":"2023-04-30T15:47:20","modified_gmt":"2023-04-30T13:47:20","slug":"%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%af%d8%a7%d9%8a%d8%aa-%d8%b3%d8%b1%d9%8a%d8%b9%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%af%d8%a7%d9%8a%d8%aa-%d8%b3%d8%b1%d9%8a%d8%b9%d8%a9\/","title":{"rendered":"5 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0631\u064a\u0639\u0629 \u0648\u0644\u0630\u064a\u0630\u0629 \u0645\u0646 \u0627\u0644\u062f\u062c\u0627\u062c"},"content":{"rendered":"<p>\u0639\u0646\u062f \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0631\u064a\u0639\u0629 \u062a\u0623\u062a\u064a \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0641\u064a \u0645\u0642\u062f\u0645\u0629 \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631\u0627\u062a\u060c \u0646\u0638\u0631\u0627 \u0644\u0627\u062d\u062a\u0648\u0627\u0626\u0647\u0627 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0646\u0633\u0628\u0629 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0641\u0647\u064a \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%b5%d8%a7%d8%af%d8%b1-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d8%b7%d8%b9%d8%a7%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u0631\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a> \u0641\u064a \u0627\u0644\u062f\u0627\u064a\u062a\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0633\u0647\u0648\u0644\u0629 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\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/p>\n<h2>5 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0631\u064a\u0639\u0629 \u0645\u0646 \u0627\u0644\u062f\u062c\u0627\u062c<\/h2>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13975 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0637\u0645\u0627\u0637\u0645-1-1024x768.webp\" alt=\"\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0637\u0645\u0627\u0637\u0645\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0637\u0645\u0627\u0637\u0645-1-1024x768.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0637\u0645\u0627\u0637\u0645-1-300x225.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0637\u0645\u0627\u0637\u0645-1-768x576.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0637\u0645\u0627\u0637\u0645-1.webp 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">1- \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0627\u0644\u0637\u0645\u0627\u0637\u0645<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u062d\u062a\u0627\u062c \u0647\u0630\u0647 \u0627\u0644\u0648\u0635\u0641\u0629 \u0645\u0643\u0648\u0646\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u0648\u0648\u0642\u062a \u0642\u0644\u064a\u0644 \u0641\u064a \u0627\u0644\u062a\u062c\u0647\u064a\u0632 \u0648\u0627\u0644\u062a\u0633\u0648\u064a\u0629\u060c \u0641\u0647\u064a \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0623\u064a\u0627\u0645 \u0630\u0627\u062a \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0633\u0631\u064a\u0639\u060c \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 30 \u062f\u0642\u064a\u0642\u0629 \u0644\u0625\u0639\u062f\u0627\u062f\u0647\u0627 \u0648\u062a\u0633\u0648\u064a\u062a\u0647\u0627\u060c \u0648\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0631\u064a\u0639\u0629 \u0648\u0644\u0630\u064a\u0630\u0629 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0648\u0635\u0641\u0629 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u062e\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u0639\u0638\u0645 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u060c \u062d\u064a\u062b \u064a\u062a\u0645 \u0637\u0647\u064a\u0647\u0627 \u0641\u064a \u0648\u0642\u062a \u0623\u0642\u0644 \u0648\u062a\u0643\u0648\u0646 \u0623\u0633\u0647\u0644 \u0641\u064a \u0627\u0644\u0623\u0643\u0644 \u0623\u064a\u0636\u0627\u060c \u0644\u0643\u0646 \u0628\u0627\u0644\u0637\u0628\u0639 \u064a\u0645\u0643\u0646\u0643 \u0637\u0628\u062e\u0647\u0627 \u0628\u0627\u0644\u0635\u062f\u0648\u0631 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/span><\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<\/strong><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u0637\u0645\u0627\u0637\u0645<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u062f\u062c\u0627\u062c: \u0644\u0642\u062f \u0627\u0633\u062a\u062e\u062f\u0645\u062a 4 \u0635\u062f\u0648\u0631 \u062f\u062c\u0627\u062c \u0643\u0628\u064a\u0631\u0629 \u0645\u0646\u0632\u0648\u0639\u0629 \u0627\u0644\u0639\u0638\u0645 \u0648\u0627\u0644\u062c\u0644\u062f \u0648\u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u062a\u0646\u062f\u0631\u0632\u0623\u0648 \u0642\u0637\u0639 \u0637\u0648\u0644\u064a\u0629 \u0645\u062a\u0648\u0633\u0637\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0623\u0648 \u0623\u064a \u0632\u064a\u062a \u0637\u0628\u062e \u0645\u062d\u0627\u064a\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u062a\u0648\u0627\u0628\u0644: \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0632\u0639\u062a\u0631 \u0627\u0644\u0645\u062c\u0641\u0641 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0644\u062a\u062d\u0636\u064a\u0631 \u0635\u0644\u0635\u0629 \u0627\u0644\u0637\u0645\u0627\u0637\u0645:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0637\u0645\u0627\u0637\u0645: \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0627\u0644\u0646\u0627\u0636\u062c\u0629 \u0648\u0627\u0644\u0639\u0635\u0627\u0631\u0629 \u0623\u0648 \u062d\u062a\u0649 \u0645\u0632\u064a\u062c \u0645\u0646\u0647\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0641\u0635\u0648\u0635 \u0627\u0644\u062b\u0648\u0645 \u0627\u0644\u0637\u0627\u0632\u062c\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0648\u0627\u0644\u062a\u0648\u0627\u0628\u0644: \u0645\u062b\u0644 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0642\u0644\u064a\u060c \u0627\u0633\u062a\u062e\u062f\u0645\u062a \u0627\u0644\u0632\u0639\u062a\u0631 \u0627\u0644\u0645\u062c\u0641\u0641 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0631\u064a\u062d\u0627\u0646 \u0627\u0644\u0645\u0641\u0631\u0648\u0645 \u0646\u0627\u0639\u0645\u0627\u064b \u0623\u0648 \u0627\u0644\u0628\u0642\u062f\u0648\u0646\u0633 \u0644\u0644\u062a\u0632\u064a\u064a\u0646.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-13891 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2.webp\" alt=\"\u062f\u0627\u064a\u062a \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2.webp 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-1536x800.webp 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0642\u0645 \u0628\u062a\u062a\u0628\u064a\u0644 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c: \u0623\u0648\u0644\u0627\u064b\u060c \u0642\u0637\u0639 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0625\u0644\u0649 \u0642\u0637\u0639 \u0635\u063a\u064a\u0631\u0629 \u0648\u062a\u0628\u0644\u0647\u0627 \u0628\u0627\u0644\u0632\u0639\u062a\u0631 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 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https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0645\u0643\u0631\u0648\u0646\u0629-\u0627\u0644\u0641\u0631\u064a\u062f\u0648-1-768x512.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0645\u0643\u0631\u0648\u0646\u0629-\u0627\u0644\u0641\u0631\u064a\u062f\u0648-1.webp 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">2- \u0645\u0643\u0631\u0648\u0646\u0629 \u0627\u0644\u0641\u0631\u064a\u062f\u0648 \u0628\u0627\u0644\u062f\u062c\u0627\u062c<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0648\u0635\u0641\u0629 \u0644\u0630\u064a\u0630\u0629 \u0644\u062f\u062c\u0627\u062c \u0623\u0644\u0641\u0631\u064a\u062f\u0648 \u0627\u0644\u0635\u062d\u064a \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0623\u0643\u062b\u0631 \u0645\u0646 30 \u062f\u0642\u064a\u0642\u0629 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aria-level=\"1\"><span style=\"font-weight: 400;\">\u062c\u0628\u0646\u0629 \u0628\u0627\u0631\u0645\u064a\u0632\u0627\u0646 \u0648\u062e\u0636\u0627\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0632\u064a\u062a \u0648\u0646\u0634\u0627 \u0627\u0644\u0630\u0631\u0629 \u0644\u062a\u0643\u062b\u064a\u0641 \u0627\u0644\u0635\u0644\u0635\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0648\u0645 \u0648\u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644.<\/span><\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0646\u0628\u062f\u0623 \u0641\u064a \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0637\u0628\u0642 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0637\u0647\u064a \u0627\u0644\u0645\u0643\u0631\u0648\u0646\u0629 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\u0628\u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0648\u064a\u064f\u0636\u0627\u0641 \u0625\u0644\u0649 \u0627\u0644\u0645\u0642\u0644\u0627\u0629 \u0648\u064a\u064f\u0637\u0647\u0649 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u0645\u0639 \u0627\u0644\u062a\u062d\u0631\u064a\u0643 \u0645\u0646 \u062d\u064a\u0646 \u0644\u0622\u062e\u0631.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5- \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0623\u062b\u0646\u0627\u0621 \u0637\u0647\u064a \u0627\u0644\u062f\u062c\u0627\u062c. \u0623\u0636\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0645\u063a\u0644\u064a. \u062a\u064f\u0637\u0647\u0649 \u0644\u0645\u062f\u0629 7 \u062f\u0642\u0627\u0626\u0642 \u062d\u062a\u0649 \u062a\u0646\u0636\u062c \u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629\u060c \u0645\u0639 \u0627\u0644\u062a\u062d\u0631\u064a\u0643 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0639\u062f\u0645 \u0627\u0644\u062a\u0635\u0627\u0642 \u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">6- \u0627\u0635\u0646\u0639 \u0627\u0644\u0635\u0644\u0635\u0629. \u0627\u0644\u0622\u0646 \u0630\u0648\u0628 \u0627\u0644\u0646\u0634\u0627\u0631 \u0641\u064a \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0648\u0623\u0636\u0641\u0647 \u0625\u0644\u0649 \u0627\u0644\u0645\u0642\u0644\u0627\u0629. \u064a\u064f\u062d\u0631\u064e\u0651\u0643 \u0627\u0644\u0645\u0632\u064a\u062c \u0648\u064a\u064f\u062a\u0631\u0643 \u0644\u064a\u063a\u0644\u064a \u0648\u064a\u064f\u0637\u0647\u0649 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0623\u0648 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u063a\u0644\u064a\u0638\u064b\u0627 \u0648\u0633\u0645\u064a\u0643\u064b\u0627.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">7- \u0646\u0636\u064a\u0641 \u062c\u0628\u0646 \u0627\u0644\u0628\u0627\u0631\u0645\u064a\u0632\u0627\u0646 \u0648\u0627\u0644\u062b\u0648\u0645 \u0648\u064a\u0642\u0644\u0628 \u062d\u062a\u0649 \u064a\u0630\u0648\u0628 \u0627\u0644\u062c\u0628\u0646.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">8- \u0627\u0646\u0642\u0644 \u0627\u0644\u0645\u0643\u0631\u0648\u0646\u0629 \u0627\u0644\u0645\u0633\u0644\u0648\u0642\u0629 \u0645\u0628\u0627\u0634\u0631\u0629 \u0645\u0646 \u0625\u0644\u0649 \u0627\u0644\u0645\u0642\u0644\u0627\u0629.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">9- \u064a\u0642\u0644\u0628 \u0643\u0644 \u0634\u064a\u0621 \u0648\u064a\u0636\u0627\u0641 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0623\u0648 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0623\u0648 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0648\u064a\u062a\u0631\u0643 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">10- \u0623\u0637\u0641\u0626 \u0627\u0644\u0646\u0627\u0631 \u0648\u0632\u064a\u0646\u0647 \u0628\u0627\u0644\u0628\u0642\u062f\u0648\u0646\u0633 \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0633\u0648\u062f.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13977 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0643\u0627\u0633\u0627\u062f\u064a\u0627-\u0627\u0644\u062f\u062c\u0627\u062c.webp\" alt=\"\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0643\u0627\u0633\u0627\u062f\u064a\u0627-\u0627\u0644\u062f\u062c\u0627\u062c\" width=\"826\" height=\"620\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0643\u0627\u0633\u0627\u062f\u064a\u0627-\u0627\u0644\u062f\u062c\u0627\u062c.webp 826w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0643\u0627\u0633\u0627\u062f\u064a\u0627-\u0627\u0644\u062f\u062c\u0627\u062c-300x225.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0643\u0627\u0633\u0627\u062f\u064a\u0627-\u0627\u0644\u062f\u062c\u0627\u062c-768x576.webp 768w\" sizes=\"(max-width: 826px) 100vw, 826px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">3- \u0643\u0627\u0633\u0627\u062f\u064a\u0627 \u062f\u062c\u0627\u062c<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u064f\u0639\u0631\u0641 \u0627\u0644\u0643\u0633\u0627\u062f\u064a\u0627 \u0623\u0646\u0647\u0627 \u0645\u062d\u0645\u0644\u0629 \u0628\u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0641\u0627\u0631\u063a\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0641\u0627\u062c\u0626\u0627 \u0644\u0643 \u0648\u0623\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0631\u064a\u0639\u0629 \u0648\u062c\u0648\u062f\u0647\u0627 \u0628\u064a\u0646\u0647\u0645\u060c \u0644\u0643\u0646 \u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u0643\u0627\u0633\u0627\u062f\u064a\u0627 \u0627\u0644\u0635\u062d\u064a\u0629 \u0633\u062a\u063a\u064a\u0631 \u0641\u0643\u0631\u062a\u0643 \u0639\u0646\u0647\u0627.<\/span><\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0635\u062f\u0631 \u062f\u062c\u0627\u062c \u0645\u0637\u0628\u0648\u062e.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0641\u0644\u0641\u0644 \u0623\u0644\u0648\u0627\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0648\u0631\u062a\u064a\u0644\u0627 \u062f\u0642\u064a\u0642 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062c\u0628\u0646\u0629 \u0634\u064a\u062f\u0631 \u0623\u0648 \u0628\u0627\u0631\u0645\u064a\u0632\u0627\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u0648\u0646.<\/span><\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0644\u0637\u0647\u064a \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c\u060c \u062a\u0628\u0644\u0647\u0627 \u0628\u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644 \u0648\u0636\u0639 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062f\u062c\u0627\u062c \u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u0639\u0644\u0649 \u0627\u0644\u0646\u0627\u0631 \u0645\u0639 \u0645\u0644\u0639\u0642\u0629 \u0632\u064a\u062a \u0648\u0642\u0644\u0628\u0647\u0627 \u062d\u062a\u0649 \u0627\u0644\u0646\u0636\u062c.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u0627\u062c\u0645\u0639 \u0627\u0644\u062d\u0634\u0648\u0627\u062a \u0639\u0644\u0649 \u0646\u0635\u0641 \u0627\u0644\u062a\u0648\u0631\u062a\u064a\u0644\u0627 \u0644\u0639\u0645\u0644 \u0634\u0643\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0631\u0634 1 1\/2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u062c\u0628\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4- \u0636\u0639 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0645\u0644\u0648\u0646 \u0648\u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062f\u062c\u0627\u062c.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5- \u0631\u0634 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">6- \u0642\u0645 \u0628\u0637\u064a \u0627\u0644\u0646\u0635\u0641 \u0627\u0644\u0622\u062e\u0631 \u0645\u0646 \u0627\u0644\u062a\u0648\u0631\u062a\u064a\u0644\u0627 \u0641\u0648\u0642\u0647\u0627 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u064a\u0647\u0627 \u0628\u0631\u0641\u0642 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0634\u0643\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">7- \u0636\u0639\u0647\u0627 \u0639\u0644\u0649 \u0648\u0631\u0642\u0629 \u0627\u0644\u062e\u0628\u0632 \u0648\u0623\u062f\u062e\u0644\u0647\u0627 \u0627\u0644\u0641\u0631\u0646 25 \u062f\u0642\u064a\u0642\u0629\u060c \u062b\u0645 \u062a\u0642\u062f\u0645.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-13978 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0635\u062f\u0648\u0631-\u062f\u062c\u0627\u062c-6.webp\" alt=\"\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0635\u062f\u0648\u0631-\u062f\u062c\u0627\u062c\" width=\"800\" height=\"530\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0635\u062f\u0648\u0631-\u062f\u062c\u0627\u062c-6.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0635\u062f\u0648\u0631-\u062f\u062c\u0627\u062c-6-300x199.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0635\u062f\u0648\u0631-\u062f\u062c\u0627\u062c-6-768x509.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">4- \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a\u0629<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0647 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062e\u0628\u0632 \u0635\u062f\u0648\u0631 \u062f\u062c\u0627\u062c \u0635\u062d\u064a\u0629 \u0648\u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0639\u0635\u0627\u0631\u0629 \u0648\u0644\u0630\u064a\u0630\u0629 \u0641\u064a \u0627\u0644\u0641\u0631\u0646. \u0645\u0639 \u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0627\u0644\u0628\u0633\u064a\u0637\u0629\u060c \u0633\u062a\u0635\u0628\u062d \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0631\u064a\u0639\u0629 \u062c\u0631\u0628\u062a\u0647\u0627 \u064a\u0648\u0645\u0627 \u0648\u0633\u062a\u0639\u064a\u062f\u0647\u0627 \u0645\u0631\u0627\u0631\u064b\u0627 \u0648\u062a\u0643\u0631\u0627\u0631\u064b\u0627.<\/span><\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0627\u0628\u0631\u064a\u0643\u0627 \u0645\u062f\u062e\u0646\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0631\u064a\u062d\u0627\u0646 \u0623\u0648 \u0627\u0644\u0632\u0639\u062a\u0631 \u0627\u0644\u0645\u062c\u0641\u0641.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644: \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0641\u0635 \u0627\u0644\u062b\u0648\u0645 \u0627\u0644\u0637\u0627\u0632\u062c \u0627\u0644\u0645\u0628\u0634\u0648\u0631 \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u062b\u0648\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0634\u0631\u0627\u0626\u062d \u0635\u062f\u0631 \u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a\u0629 \u0628\u0627\u0644\u0641\u0631\u0646 \u0639\u0644\u0649 \u0644\u0648\u062d \u0627\u0644\u062a\u0642\u0637\u064a\u0639.<\/span><\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u064a\u064f\u0631\u0634 \u0635\u062f\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0627\u0644\u0632\u064a\u062a \u0648\u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0648\u064a\u064f\u0642\u0644\u0628 \u0641\u064a \u0637\u0628\u0642 \u0627\u0644\u062e\u0628\u0632 \u0645\u0628\u0627\u0634\u0631\u0629\u064b.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u064a\u062f\u062e\u0644 \u0627\u0644\u0641\u0631\u0646 \u0644\u0645\u062f\u0629 25-30 \u062f\u0642\u064a\u0642\u0629 \u062a\u0642\u0631\u064a\u0628\u0627 \u0623\u0648 \u062d\u062a\u0649 \u062a\u0645\u0627\u0645 \u0627\u0644\u0646\u0636\u062c.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4 \u0623\u062e\u0631\u062c\u0647 \u0648\u0627\u062a\u0631\u0643\u0647 \u0645\u063a\u0637\u0649 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5- \u064a\u0642\u062f\u0645 \u0645\u0639 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0633\u0648\u062a\u064a\u0647 \u0623\u0648 \u0627\u0644\u0623\u0631\u0632 \u0623\u0648 \u0627\u0644\u0633\u0644\u0637\u0629.<\/span><\/p>\n<blockquote><p><em>\u0630\u0643\u0631\u062a \u0645\u062f\u0648\u0646\u0629 <a href=\"https:\/\/blog.thebabygarage.com\/\" target=\"_blank\" rel=\"noopener\">\u0630\u0627 \u0628\u064a\u0628\u064a \u062c\u0631\u0627\u062c<\/a> \u0648\u0635\u0641\u0629 \u0644\u0630\u064a\u0630\u0629 \u0644\u0644\u062f\u062c\u0627\u062c \u0642\u062f \u062a\u0643\u0648\u0646 \u0623\u0639\u0644\u0649 \u0641\u064a \u0633\u0639\u0631\u0627\u062a\u0647\u0627 \u0645\u0646 \u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0627\u0644\u0633\u0627\u0628\u0642\u0629\u060c \u0648\u062a\u062d\u062a\u0627\u062c \u0648\u0642\u062a \u0623\u0637\u0648\u0644 \u0642\u0644\u064a\u0644\u0627 \u0641\u064a \u0627\u0644\u062a\u062d\u0636\u064a\u0631\u060c \u0644\u0643\u0646\u0647\u0627 \u0644\u0630\u064a\u0630\u0629 \u0648\u0645\u062e\u062a\u0644\u0641\u0629 \u0639\u0646\u00a0 \u0623\u064a \u0645\u0646 \u0648\u0635\u0641\u0627\u062a \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062c\u0631\u0628\u062a\u0647\u0627 \u064a\u0648\u0645\u0647\u0627. \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0646\u0648\u062f\u0644\u0632 \u0623\u0648 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0633\u0648\u062a\u064a\u0647 \u0645\u0639\u0647\u0627. \u0648\u0647\u064a \u0643\u0627\u0644\u062a\u0627\u0644\u064a:<\/em><\/p><\/blockquote>\n<h3><span style=\"font-weight: 400;\">5- \u062f\u062c\u0627\u062c \u0643\u0631\u0633\u0628\u064a \u0628\u0635\u0648\u0635 \u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u0639\u0633\u0644<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u0623\u064a\u0636\u0627\u064b \u0623\u0646 \u0646\u0642\u062f\u0645 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0643\u0631\u0633\u0628\u064a \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u064a\u0632\u0629 \u0644\u0644\u063a\u0627\u064a\u0629. \u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0647\u064a \u0627\u0644\u0643\u0631\u0633\u0628\u064a \u0628\u0627\u0644\u0635\u0648\u0635 \u0648\u0627\u0644\u0639\u0633\u0644. \u0644\u0630\u0644\u0643 \u062f\u0639\u0648\u0646\u0627 \u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631. \u0644\u0643\u0646 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0644\u0627\u0628\u062f \u0645\u0646 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0642\u0627\u062f\u064a\u0631.<\/span><\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">300 \u062c\u0645 \u062f\u062c\u0627\u062c \u0645\u0643\u0639\u0628\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0642\u062f\u0627\u0631 \u062b\u0644\u062b \u0643\u0648\u0628 \u0646\u0634\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0643\u0648\u0628 \u062f\u0642\u064a\u0642 \u0634\u0648\u0641\u0627\u0646 \u0623\u0648 \u0623\u0633\u0645\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0635\u0648\u064a\u0627 \u0635\u0648\u0635.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0645\u0642\u0627\u062f\u064a\u0631 \u0627\u0644\u0635\u0648\u0635:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 \u0641\u0635 \u062b\u0648\u0645\u00a0 \u0645\u0641\u0631\u0648\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u0646\u062c\u0628\u064a\u0644 \u0645\u0628\u0634\u0648\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0639\u0633\u0644 \u0623\u0628\u064a\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0633\u0643\u0631 \u0628\u0646\u064a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0642\u062f\u0627\u0631 \u0631\u0628\u0639 \u0643\u0648\u0628 \u0635\u0648\u064a\u0627 \u0635\u0648\u0635.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0632\u064a\u062a \u0633\u0645\u0633\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0646\u0634\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0627\u0621.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0633\u0645\u0633\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0628\u0635\u0644 \u0623\u062e\u0636\u0631.<\/span><\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0642\u0645 \u0628\u062a\u062d\u0636\u064a\u0631 \u0648\u0639\u0627\u0621 \u0639\u0645\u064a\u0642 \u0648\u0636\u0639 \u0627\u0644\u062f\u0642\u064a\u0642 \u0648\u0627\u0644\u0646\u0634\u0627 \u0648\u0627\u062e\u0644\u0637\u0647\u0645 \u062c\u064a\u062f\u0627\u064b \u062b\u0645 \u0636\u0639 \u0642\u0637\u0639 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0642\u0644\u0628\u0647\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u0633\u062e\u0646 \u0627\u0644\u0632\u064a\u062a \u0639\u0644\u0649 \u0627\u0644\u0646\u0627\u0631 \u0648\u0636\u0639 \u0627\u0644\u062f\u062c\u0627\u062c \u062d\u062a\u0649 \u064a\u062a\u062d\u0645\u0631.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0636\u0639 \u0637\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0646\u0627\u0631 \u0648\u0634\u0648\u062d \u0643\u0644 \u0645\u0646 \u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u0648\u0627\u0644\u0628\u0635\u0644 \u0627\u0644\u0623\u062e\u0636\u0631.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4- \u0623\u0636\u0641 \u0632\u064a\u062a \u0627\u0644\u0633\u0645\u0633\u0645. \u0628\u0639\u062f \u0630\u0644\u0643 \u0627\u062e\u0644\u0637 \u0627\u0644\u0635\u0648\u064a\u0627 \u0635\u0648\u0635 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627 \u0648\u0636\u0639\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u062e\u0644\u064a\u0637 \u0627\u0644\u0633\u0627\u0628\u0642.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5- \u0636\u0639 \u0627\u0644\u062f\u062c\u0627\u062c \u0641\u064a \u0627\u0644\u0635\u0648\u0635 \u0648\u0627\u062a\u0631\u0643\u0647 5 \u062f\u0642\u0627\u0626\u0642 \u0645\u0639 \u0627\u0644\u062a\u0642\u0644\u064a\u0628 \u062b\u0645 \u064a\u0642\u062f\u0645.<\/span><\/p>\n<p><a href=\"https:\/\/blog.thebabygarage.com\/%d9%88%d8%b5%d9%81%d8%a7%d8%aa\/%d9%88%d8%b5%d9%81%d8%a7%d8%aa-%d9%85%d8%ae%d8%aa%d9%84%d9%81%d8%a9-%d9%84%d8%b9%d9%85%d9%84-%d8%a7%d9%84%d8%af%d8%ac%d8%a7%d8%ac-%d8%a7%d9%84%d9%83%d8%b1%d8%b3%d8%a8%d9%8a\/\" target=\"_blank\" rel=\"noopener\"><em>\u0644\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0648\u0635\u0641\u0627\u062a \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0643\u0631\u0633\u0628\u064a.<\/em><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/ifoodreal.com\/clean-eating-recipes-dinners\/\" target=\"_blank\" rel=\"noopener\">Ifoodreal<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0639\u0646\u062f \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0631\u064a\u0639\u0629 \u062a\u0623\u062a\u064a \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0641\u064a \u0645\u0642\u062f\u0645\u0629 \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631\u0627\u062a\u060c \u0646\u0638\u0631\u0627 \u0644\u0627\u062d\u062a\u0648\u0627\u0626\u0647\u0627 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0646\u0633\u0628\u0629 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0641\u0647\u064a \u0645\u0646 \u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u0631\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u062f\u0627\u064a\u062a\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0633\u0647\u0648\u0644\u0629 \u062f\u062e\u0648\u0644\u0647\u0627 \u0641\u064a \u0639\u062f\u062f \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0648\u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0648\u0642\u062a\u0627 \u0637\u0648\u064a\u0644\u0627 \u0641\u064a \u0627\u0644\u0637\u0647\u064a. \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 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":13973,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[274,935,825,936],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/5-\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0633\u0631\u064a\u0639\u0629-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4409"}],"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=4409"}],"version-history":[{"count":11,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4409\/revisions"}],"predecessor-version":[{"id":13980,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4409\/revisions\/13980"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/13973"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=4409"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=4409"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=4409"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}