{"id":4441,"date":"2021-03-17T10:00:09","date_gmt":"2021-03-17T08:00:09","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4441"},"modified":"2023-04-12T03:36:47","modified_gmt":"2023-04-12T01:36:47","slug":"%d8%b3%d9%86%d8%a7%d9%83%d8%b3-%d8%b5%d8%ad%d9%8a%d8%a9-%d9%84%d9%84%d8%a3%d8%b7%d9%81%d8%a7%d9%84-%d9%88%d8%a7%d9%84%d9%83%d8%a8%d8%a7%d8%b1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d9%86%d8%a7%d9%83%d8%b3-%d8%b5%d8%ad%d9%8a%d8%a9-%d9%84%d9%84%d8%a3%d8%b7%d9%81%d8%a7%d9%84-%d9%88%d8%a7%d9%84%d9%83%d8%a8%d8%a7%d8%b1\/","title":{"rendered":"10 \u00a0\u0623\u0641\u0643\u0627\u0631 \u0644\u062a\u062d\u0636\u064a\u0631 \u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0643\u0628\u0627\u0631"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0639\u0646\u062f \u0627\u062a\u0628\u0627\u0639 \u0623\u064a \u0646\u0638\u0627\u0645 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href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d9%86%d8%a7%d9%83%d8%b3-%d8%b5%d8%ad%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0633\u0646\u0627\u0643\u0633 \u0627\u0644\u0635\u062d\u064a\u0629<\/a> \u0647\u0646\u0627\u060c \u0627\u062e\u062a\u0631 \u062f\u0627\u0626\u0645\u0627 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0625\u0628\u0642\u0627\u0626\u0643 \u0645\u0645\u062a\u0644\u0626\u064b\u0627 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0648\u064a\u062d\u062f \u0645\u0646 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629. \u0646\u0642\u062f\u0645 \u0647\u0646\u0627 \u0623\u0641\u0643\u0627\u0631 \u0644\u062a\u062d\u0636\u064a\u0631 \u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0643\u0628\u0627\u0631.. \u0644\u0630\u064a\u0630\u0629 \u0648\u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/span><\/p>\n<blockquote><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><\/blockquote>\n<h2><span style=\"font-weight: 400;\">10 \u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0643\u0628\u0627\u0631 .. \u062c\u0631\u0628\u0647\u0627 \u0627\u0644\u0622\u0646!<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">1- \u0627\u0644\u062d\u0645\u0635 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4444 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0627\u0644\u062d\u0645\u0635-\u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.jpg\" alt=\"\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u062d\u0645\u0635 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a\" width=\"1024\" height=\"750\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0627\u0644\u062d\u0645\u0635-\u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0627\u0644\u062d\u0645\u0635-\u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a-300x220.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0627\u0644\u062d\u0645\u0635-\u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a-768x563.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0636\u064a\u0631 \u063a\u0645\u0648\u0633 \u0627\u0644\u062d\u0645\u0635 \u0628\u0633\u0644\u0642 \u0627\u0644\u062d\u0645\u0635 \u0648\u0647\u0631\u0633\u0647 \u0648\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0643\u0645\u0648\u0646 \u0644\u0647\u060c \u0648\u0644\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0643\u0645\u064a\u062a\u0647 \u0636\u0639 \u0637\u0628\u0642\u0627 \u0635\u063a\u064a\u0631\u0627 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u063a\u0645\u0648\u0633\u060c \u0648\u062a\u0642\u0637\u064a\u0639 \u0634\u0631\u0627\u0626\u062d \u062e\u0636\u0627\u0631 \u0637\u0648\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062e\u064a\u0627\u0631 \u0648\u0627\u0644\u062c\u0632\u0631 \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0645\u0644\u0648\u0646 \u0648\u062a\u063a\u0645\u064a\u0633\u0647\u0627 \u0628\u0627\u0644\u062d\u0645\u0635.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">2- \u0643\u0631\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4446 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0643\u0631\u0627\u062a-\u0627\u0644\u0637\u0627\u0642\u0629.jpg\" alt=\"\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0643\u0628\u0627\u0631 \u0643\u0631\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629\" width=\"1024\" height=\"750\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0643\u0631\u0627\u062a-\u0627\u0644\u0637\u0627\u0642\u0629.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0643\u0631\u0627\u062a-\u0627\u0644\u0637\u0627\u0642\u0629-300x220.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0643\u0631\u0627\u062a-\u0627\u0644\u0637\u0627\u0642\u0629-768x563.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u064a \u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0643\u0628\u0627\u0631 \u0644\u0643\u0646 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0646 \u064a\u0631\u064a\u062f\u0648\u0646 \u062a\u0642\u0644\u064a\u0644 \u0648\u0632\u0646\u0647\u0645 \u064a\u0645\u0643\u0646 \u062a\u0646\u0627\u0648\u0644 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0623\u0646 \u0633\u0639\u0631\u0627\u062a\u0647\u0627 \u0639\u0627\u0644\u064a\u0629 \u0631\u063a\u0645 \u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0627\u0644\u0643\u062b\u064a\u0631\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0636\u064a\u0631\u0647\u0627 \u0645\u0646 \u062d\u0628\u0648\u0628 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u0645\u0631 \u0648\u064a\u062a\u0645 \u0636\u0631\u0628 \u0627\u0644\u062e\u0644\u064a\u0637 \u0641\u064a \u0645\u062d\u0636\u0631\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0625\u0636\u0627\u0641\u0629 \u0631\u0634\u0629 \u0645\u0644\u062d \u0628\u0633\u064a\u0637\u0629 \u0648\u062a\u0634\u0643\u064a\u0644\u0647\u0627 \u0641\u064a \u0634\u0643\u0644 \u0643\u0631\u0627\u062a \u0648\u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0647\u0627 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629. \u0648\u064a\u0645\u0643\u0646 \u0635\u0646\u0639 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a8%d8%a7%d8%b1\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0631<\/a> \u0645\u0646\u0647\u0627 \u0623\u0648 \u0645\u0646 \u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0634\u0627\u0628\u0647\u0629 \u0645\u0639 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">3- \u062a\u0648\u0646\u0629 \u0628\u0627\u064a\u062a\u0633<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4447 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u062a\u0648\u0646\u0629-\u0628\u0627\u064a\u062a\u0633.jpg\" alt=\"\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0643\u0628\u0627\u0631 \u062a\u0648\u0646\u0629 \u0628\u0627\u064a\u062a\u0633\" width=\"1024\" height=\"750\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u062a\u0648\u0646\u0629-\u0628\u0627\u064a\u062a\u0633.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u062a\u0648\u0646\u0629-\u0628\u0627\u064a\u062a\u0633-300x220.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u062a\u0648\u0646\u0629-\u0628\u0627\u064a\u062a\u0633-768x563.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0627 \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u064a\u0647: \u062a\u0648\u0646\u0629 \u0645\u0639\u0644\u0628\u0629 \u0645\u0635\u0641\u0627\u0629 \u0645\u0646 \u0627\u0644\u0632\u064a\u062a\u060c \u062c\u0632\u0631 \u0645\u0628\u0634\u0648\u0631\u060c \u062e\u064a\u0627\u0631 \u0645\u0642\u0637\u0639 \u0635\u063a\u064a\u0631\u060c \u0632\u064a\u062a\u0648\u0646\u060c \u0645\u0633\u0637\u0631\u062f\u0629 \u060c \u0645\u0644\u062d\u060c \u0641\u0644\u0641\u0644\u060c \u0645\u0642\u0631\u0645\u0634\u0627\u062a \u0634\u0648\u0641\u0627\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u064f\u0645\u0632\u062c \u0639\u0644\u0628\u0629 \u0627\u0644\u062a\u0648\u0646\u0629 \u0645\u0639 \u0627\u0644\u062c\u0632\u0631 \u0627\u0644\u0645\u0628\u0634\u0648\u0631\u060c \u0648\u0627\u0644\u062e\u064a\u0627\u0631 \u060c \u0648\u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u060c \u0648\u0627\u0644\u0645\u0633\u0637\u0631\u062f\u0629\u060c \u0648\u064a\u062a\u0628\u0644 \u0628\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0648\u0627\u0644\u0643\u0645\u0648\u0646. \u0648\u062a\u0648\u0636\u0639 \u0639\u0644\u0649 \u0645\u0642\u0631\u0645\u0634\u0627\u062a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0648\u062c\u0628\u0629 \u0635\u062d\u064a\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0645\u063a\u0630\u064a\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">4- \u0642\u0637\u0639 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0645\u063a\u0637\u0627\u0629 \u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0648\u0639\u064a\u0646 \u0627\u0644\u062c\u0645\u0644<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4445 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0645\u0648\u0632-\u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629.jpg\" alt=\"\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0643\u0628\u0627\u0631 \u0645\u0648\u0632 \u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629\" width=\"1024\" height=\"750\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0645\u0648\u0632-\u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0645\u0648\u0632-\u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629-300x220.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0645\u0648\u0632-\u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629-768x563.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0644\u0630 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d9%86%d8%a7%d9%83%d8%a7%d8%aa-%d8%af%d8%a7%d9%8a%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0633\u0646\u0627\u0643\u0627\u062a \u062f\u0627\u064a\u062a<\/a> \u0633\u0648\u0641 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649: \u0631\u0642\u0627\u0626\u0642 \u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u062f\u0627\u0643\u0646\u0629 \u0623\u0648 \u0628\u0627\u0631\u060c \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f\u060c \u062c\u0648\u0632 \u0623\u0648 \u0639\u064a\u0646 \u062c\u0645\u0644\u060c \u0645\u0648\u0632<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062a\u0628\u0631 \u0642\u0637\u0639 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0645\u063a\u0637\u0627\u0629 \u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u0645\u062c\u0645\u062f\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u062d\u0641\u0638\u0647\u0627 \u0641\u064a \u0627\u0644\u0641\u0631\u064a\u0632\u0631 \u0644\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u062e\u0641\u064a\u0641\u0629 \u0628\u0633\u0647\u0648\u0644\u0629 \u062e\u0644\u0627\u0644 \u064a\u0648\u0645 \u062d\u0627\u0631 \u0623\u0648 \u062d\u062a\u0649 \u0628\u0639\u062f \u0633\u0627\u0639\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0639\u0634\u0627\u0621. \u0642\u0637\u0651\u0639 \u0627\u0644\u0645\u0648\u0632 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0628\u062d\u062c\u0645 \u0628\u0648\u0635\u0629 \u0648\u0627\u062d\u062f\u0629.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0641\u064a \u0628\u0648\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u064a\u0643\u0631\u0648\u0648\u064a\u0641 \u0648\u0623\u0636\u0641 \u0644\u0647\u0627 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f (\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0644\u064a\u064a\u0646 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629) \u0645\u0639\u064b\u0627 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0633\u0627\u0626\u0644\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0642\u0637\u0639 \u0627\u0644\u062c\u0648\u0632 \u0648\u064a\u064f\u0631\u0635 \u0639\u0644\u0649 \u0637\u0628\u0642.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0648\u0636\u0639 \u0642\u0637\u0639 \u0627\u0644\u0645\u0648\u0632 \u0641\u064a \u062e\u0644\u0629 \u0623\u0633\u0646\u0627\u0646 \u0623\u0633\u0646\u0627\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u063a\u0645\u0633 \u0627\u0644\u0645\u0648\u0632 \u0641\u064a \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629\u00a0 \u0627\u062a\u0631\u0643\u0647 \u064a\u0642\u0637\u0631 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u060c \u062b\u0645 \u062f\u062d\u0631\u062c\u0647 \u0641\u064a \u0627\u0644\u062c\u0648\u0632 \u0648\u0636\u0639\u0647 \u0639\u0644\u0649 \u0648\u0631\u0642\u0629 \u0645\u0646 \u0648\u0631\u0642 \u0627\u0644\u0632\u0628\u062f\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0645\u062c\u0631\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0643\u0644 \u0645\u0646\u0647\u0645\u060c \u0636\u0639 \u0648\u0631\u0642\u0629 \u0627\u0644\u0632\u0628\u062f\u0629 \u0648\u0639\u0644\u064a\u0647\u0627 \u0627\u0644\u0645\u0648\u0632 \u0641\u064a \u0627\u0644\u0641\u0631\u064a\u0632\u0631 \u062d\u062a\u0649 \u062a\u062a\u0645\u0627\u0633\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0645\u062c\u0631\u062f \u062a\u062c\u0645\u064a\u062f \u0643\u0644 \u062d\u0628\u0627\u062a \u0627\u0644\u0645\u0648\u0632 \u064a\u0645\u0643\u0646\u0643 \u062a\u062e\u0632\u064a\u0646\u0647\u0627 \u0641\u064a \u0643\u064a\u0633 \u0648\u0627\u062d\u062f.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3183 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02.png\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0635\u062d\u064a\u0629\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">5- \u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0648\u0643\u0633<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4448 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0648\u0643\u0633.jpg\" alt=\"\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0648\u0643\u0633\" width=\"1024\" height=\"750\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0648\u0643\u0633.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0648\u0643\u0633-300x220.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0648\u0643\u0633-768x563.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u062d\u0636\u0651\u0631 \u0644\u0646\u0641\u0633\u0643 \u0628\u0648\u0643\u0633 \u0639\u0627\u0644\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u064f\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0633\u0644\u0648\u0642 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u062e\u064a\u0627\u0631 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647. \u0627\u062e\u062a\u0631 \u0645\u0646 \u062a\u0644\u0643 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0627\u0644\u0628\u0648\u0643\u0633 \u0627\u0644\u0623\u0641\u0636\u0644 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643 \u0623\u0648 \u0627\u062c\u0645\u0639\u0647\u0645 \u062c\u0645\u064a\u0639\u064b\u0627 \u0645\u0639\u064b\u0627 \u0628\u0643\u0645\u064a\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u0628\u0642\u064a\u0647 \u0645\u0639\u0643 \u0648\u0623\u0646\u062a \u062e\u0627\u0631\u062c \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0633\u064a\u0643\u0648\u0646 \u0643\u0627\u0641\u064a\u0627 \u0644\u0645\u0646\u0639\u0643 \u0639\u0646 \u0634\u0631\u0627\u0621 \u0633\u0646\u0627\u0643\u0633 \u063a\u064a\u0631 \u0635\u062d\u064a\u0629 \u0623\u0648 \u0623\u0643\u0644\u0627\u062a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">6- \u0627\u0644\u0633\u0644\u0637\u0629 \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a\u0629<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4449 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0644\u0637\u0629-\u064a\u0648\u0646\u0627\u0646\u064a\u0629.jpg\" alt=\"\u0633\u0644\u0637\u0629 \u064a\u0648\u0646\u0627\u0646\u064a\u0629\" width=\"1024\" height=\"750\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0644\u0637\u0629-\u064a\u0648\u0646\u0627\u0646\u064a\u0629.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0644\u0637\u0629-\u064a\u0648\u0646\u0627\u0646\u064a\u0629-300x220.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0644\u0637\u0629-\u064a\u0648\u0646\u0627\u0646\u064a\u0629-768x563.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0633\u0648\u0641 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649: \u062e\u064a\u0627\u0631\u060c \u0648\u0637\u0645\u0627\u0637\u0645\u060c \u0648\u0632\u064a\u062a\u0648\u0646 \u0623\u0633\u0648\u062f\u060c \u0648\u0628\u0635\u0644 \u0623\u062d\u0645\u0631\u060c \u0648\u062c\u0628\u0646 \u0641\u064a\u062a\u0627\u060c \u0648\u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646\u060c \u0648\u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646\u060c \u0648\u0645\u0644\u062d\u060c \u0648\u0641\u0644\u0641\u0644.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u062a\u062d\u0636\u064a\u0631 \u0647\u0630\u0647 \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0648\u0627\u0644\u0645\u0646\u0639\u0634\u0629 \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629\u060c \u0648\u064a\u0645\u0643\u0646 \u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0643\u0628\u0627\u0631 \u0641\u0647\u064a \u0644\u0630\u064a\u0630\u0629 \u0648\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u0637\u0639 \u0628\u0639\u0636 \u0627\u0644\u062e\u064a\u0627\u0631 \u0648\u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0627\u0644\u0623\u0633\u0648\u062f \u0648\u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u0641\u064a\u062a\u0627. \u0631\u0634 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0644\u062a\u063a\u0637\u064a \u0627\u0644\u062e\u0636\u0627\u0631 \u0628\u0631\u0641\u0642. \u0623\u0636\u0641 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0633\u0631\u064a\u0639\u0629 \u0648\u0635\u062d\u064a\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">7- \u0645\u0627\u0641\u0646 \u0627\u0644\u0628\u064a\u0636<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4450 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0645\u0627\u0641\u0646-\u0627\u0644\u0628\u064a\u0636.jpg\" alt=\"\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0643\u0628\u0627\u0631 \u0645\u0627\u0641\u0646 \u0627\u0644\u0628\u064a\u0636\" width=\"1619\" height=\"1080\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0645\u0627\u0641\u0646-\u0627\u0644\u0628\u064a\u0636.jpg 1619w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0645\u0627\u0641\u0646-\u0627\u0644\u0628\u064a\u0636-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0645\u0627\u0641\u0646-\u0627\u0644\u0628\u064a\u0636-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0645\u0627\u0641\u0646-\u0627\u0644\u0628\u064a\u0636-1024x683.jpg 1024w\" sizes=\"(max-width: 1619px) 100vw, 1619px\" \/><\/p>\n<blockquote><p><strong><em>\u0630\u0643\u0631\u062a <a href=\"https:\/\/blog.thebabygarage.com\/\" target=\"_blank\" rel=\"noopener\">\u0645\u062f\u0648\u0646\u0629 \u0630\u0627 \u0628\u064a\u0628\u064a \u062c\u0631\u0627\u062c<\/a> \u0641\u064a \u0645\u0642\u0627\u0644\u0647\u0627<a href=\"https:\/\/blog.thebabygarage.com\/%D9%88%D8%B5%D9%81%D8%A7%D8%AA\/6-%D8%B7%D8%B1%D9%82-%D9%84%D8%AA%D8%AD%D8%B6%D9%8A%D8%B1-%D8%B3%D9%86%D8%A7%D9%83%D8%B3-%D9%84%D9%84%D8%A3%D8%B7%D9%81%D8%A7%D9%84-%D8%B5%D8%AD%D9%8A%D8%A9-%D9%88%D9%84%D8%B0%D9%8A%D8%B0%D8%A9\/\" target=\"_blank\" rel=\"noopener\"> 6 \u0637\u0631\u0642 \u0644\u062a\u062d\u0636\u064a\u0631 \u0633\u0646\u0627\u0643\u0633 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0635\u062d\u064a\u0629 \u0648\u0644\u0630\u064a\u0630\u0629<\/a> &#8211; \u0647\u0630\u0647 \u0627\u0644\u0648\u0635\u0641\u0629 \u0644\u0645\u0627\u0641\u0646 \u0627\u0644\u0628\u064a\u0636\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0628\u0631 \u0648\u062c\u0628\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0648\u062a\u0642\u062f\u064a\u0645\u0647 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0633\u0648\u0641 \u064a\u0643\u0648\u0646 \u0645\u063a\u0631\u064a\u0627\u064b \u0644\u0623\u0646\u0647 \u064a\u0634\u0628\u0647 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629. \u0643\u0630\u0644\u0643 \u0641\u0625\u0646 \u0637\u0631\u064a\u0642\u0629 \u0625\u0639\u062f\u0627\u062f\u0647 \u0648\u062a\u062d\u0636\u064a\u0631\u0647 \u0633\u0647\u0644\u0629 \u062c\u062f\u0627\u064b.<\/em><\/strong><\/p><\/blockquote>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062c\u0647\u0632 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u0628\u0647\u0627 \u0623\u0648 \u064a\u062d\u0628\u0647\u0627 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0642\u0637\u0639\u0647\u0627 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0635\u063a\u064a\u0631\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0631\u0634 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0628\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;\">\u0627\u062d\u0636\u0631 \u0635\u064a\u0646\u064a\u0629 \u0627\u0644\u0643\u0628 \u0643\u064a\u0643 \u0648\u0636\u0639 \u062f\u0627\u062e\u0644\u0647\u0627 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062e\u0641\u0642 \u0627\u0644\u0628\u064a\u0636 \u0645\u0639 \u0627\u0644\u0645\u0644\u062d \u062b\u0645 \u0648\u0632\u0639\u0647 \u0641\u0648\u0642 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0636\u0639 \u0627\u0644\u0635\u064a\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0641\u0631\u0646 \u062d\u062a\u0649 \u0627\u0644\u0646\u0636\u062c.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">8- \u0645\u0639\u062c\u0648\u0646 \u0627\u0644\u0632\u064a\u062a\u0648\u0646<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4451 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u062f\u0627\u064a\u062a.jpg\" alt=\"\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0644\u062f\u0627\u064a\u062a\" width=\"1024\" height=\"750\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u062f\u0627\u064a\u062a.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u062f\u0627\u064a\u062a-300x220.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u062f\u0627\u064a\u062a-768x563.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062a\u0628\u0631 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d9%86%d8%a7%d9%83%d8%b3-%d8%b5%d8%ad%d9%8a%d8%a9-%d9%84%d9%84%d9%83%d9%8a%d8%aa%d9%88\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0633\u0646\u0627\u0643\u0633 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0643\u064a\u062a\u0648<\/a> \u0623\u0643\u062b\u0631\u060c \u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644\u0647 \u0623\u064a\u0636\u0627 \u0628\u0643\u0645\u064a\u0627\u062a \u0635\u063a\u064a\u0631\u0629\u060c \u0644\u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0643\u0628\u064a\u0631\u0629 \u0646\u0633\u0628\u064a\u0627 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0633\u0648\u0641 \u062a\u062d\u062a\u0627\u062c\u0646 \u0625\u0644\u0649: \u0632\u064a\u062a\u0648\u0646 \u0623\u062e\u0636\u0631 \u0645\u062d\u0634\u064a\u060c \u0632\u064a\u062a\u0648\u0646 \u0623\u0633\u0648\u062f\u060c \u0645\u0644\u062d\u060c \u062b\u0648\u0645\u060c \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646\u060c \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0636\u0641 \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0625\u0644\u0649 \u0645\u062d\u0636\u0631 \u0627\u0644\u0637\u0639\u0627\u0645 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0642\u0637\u0639\u064b\u0627 \u0635\u063a\u064a\u0631\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u064f\u0636\u0627\u0641 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u062b\u0648\u0645 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0645\u0639\u064b\u0627 \u062d\u062a\u0649 \u064a\u0645\u062a\u0632\u062c\u0648\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0645 \u064a\u064f\u0633\u0643\u0628\u0648\u0646 \u0641\u0648\u0642 \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0627\u0644\u0645\u0647\u0631\u0648\u0633.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0641\u0648\u0642 \u0627\u0644\u0645\u0642\u0631\u0645\u0634\u0627\u062a \u0627\u0644\u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0623\u0648 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0647\u0627.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">9- \u0633\u0644\u0637\u0629 \u0627\u0644\u0630\u0631\u0629 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u062d\u0645\u0631\u0627\u0621<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4452 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0633\u0644\u0637\u0629-\u0627\u0644\u0630\u0631\u0629-\u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627.jpg\" alt=\"\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0643\u0628\u0627\u0631 \u0633\u0644\u0637\u0629 \u0627\u0644\u0630\u0631\u0629 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627\" width=\"1024\" height=\"750\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0633\u0644\u0637\u0629-\u0627\u0644\u0630\u0631\u0629-\u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0633\u0644\u0637\u0629-\u0627\u0644\u0630\u0631\u0629-\u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627-300x220.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0623\u0637\u0641\u0627\u0644-\u0648\u0627\u0644\u0643\u0628\u0627\u0631-\u0633\u0644\u0637\u0629-\u0627\u0644\u0630\u0631\u0629-\u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627-768x563.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0627 \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u064a\u0647: \u0630\u0631\u0629 \u062d\u0644\u0648\u0629\u060c \u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u062d\u0645\u0631\u0627\u0621 \u0645\u0639\u0644\u0628\u0629\u060c \u0637\u0645\u0627\u0637\u0645\u060c \u0641\u0644\u0641\u0644 \u0631\u0648\u0645\u064a\u060c \u0628\u0635\u0644\u060c \u062e\u0644 \u062a\u0641\u0627\u062d\u060c \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646\u060c \u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644. \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u062a\u0648\u0631\u062a\u064a\u0644\u0627 \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0623\u0648 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u062e\u062a\u064a\u0627\u0631\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0632\u064a\u062c \u0645\u062b\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0630\u0631\u0629 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0648\u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0627\u0644\u0645\u0641\u0631\u0648\u0645\u0629 \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0644\u0648 \u0648\u0627\u0644\u0628\u0635\u0644 \u0627\u0644\u0623\u062d\u0645\u0631 \u0645\u0639 \u062e\u0644 \u0627\u0644\u062a\u0641\u0627\u062d \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646. \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u062d\u0633\u0628 \u0627\u0644\u0630\u0648\u0642. \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0645\u0639 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0645\u0634\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0641\u0631\u0646 \u0623\u0648 \u0643\u0637\u0628\u0642 \u062c\u0627\u0646\u0628\u064a! \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0645\u0643\u0648\u0646\u0627\u062a \u0637\u0627\u0632\u062c\u0629!<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">10- \u0631\u0648\u0644 \u0627\u0644\u0631\u0648\u0645\u064a \u0627\u0644\u0645\u062f\u062e\u0646<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4453 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0635\u062f\u0648\u0631-\u0627\u0644\u0631\u0648\u0645\u064a-\u0627\u0644\u0645\u062f\u062e\u0646.jpg\" alt=\"\u0635\u062f\u0648\u0631 \u0627\u0644\u0631\u0648\u0645\u064a \u0627\u0644\u0645\u062f\u062e\u0646\" width=\"1024\" height=\"750\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0635\u062f\u0648\u0631-\u0627\u0644\u0631\u0648\u0645\u064a-\u0627\u0644\u0645\u062f\u062e\u0646.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0635\u062f\u0648\u0631-\u0627\u0644\u0631\u0648\u0645\u064a-\u0627\u0644\u0645\u062f\u062e\u0646-300x220.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0635\u062f\u0648\u0631-\u0627\u0644\u0631\u0648\u0645\u064a-\u0627\u0644\u0645\u062f\u062e\u0646-768x563.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0633\u0648\u0641 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649: <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d8%b1%d9%88%d9%85%d9%8a-%d8%a7%d9%84%d9%85%d8%af%d8%ae%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0635\u062f\u0648\u0631 \u0631\u0648\u0645\u064a \u0645\u062f\u062e\u0646<\/a> \u0648 \u062c\u0628\u0646\u0629 \u0633\u0648\u064a\u0633\u0631\u064a\u0629 \u0623\u0648 \u062c\u0628\u0646 \u0634\u064a\u062f\u0631 \u0644\u0627\u064a\u062a \u0648 \u0645\u0647\u0631\u0648\u0633 \u0627\u0644\u062d\u0645\u0635.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u0634\u0631\u064a\u062d\u0629 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0633\u0648\u064a\u0633\u0631\u064a \u0623\u0648 \u0627\u0644\u0634\u064a\u062f\u0631 \u0639\u0644\u0649 \u0644\u0648\u062d \u062a\u0642\u0637\u064a\u0639.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u0641\u0648\u0642\u0647\u0627 \u0634\u0631\u064a\u062d\u0629 \u0645\u0646 \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u0627\u0644\u0645\u062f\u062e\u0646 \u0648\u0645\u0644\u0639\u0642\u0629 \u0645\u0646 \u0627\u0644\u062d\u0645\u0635<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0641\u0647\u0627 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0631\u0648\u0644 \u0648\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0633\u0646\u0627\u0643 \u0633\u0631\u064a\u0639 \u0648\u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3184 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/1920x600-01Grey02.png\" alt=\"\u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a\" width=\"1920\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/1920x600-01Grey02.png 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/1920x600-01Grey02-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/1920x600-01Grey02-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/1920x600-01Grey02-1024x320.png 1024w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.eatthis.com\/healthy-snack-ideas\/\" target=\"_blank\" rel=\"noopener\">Eatthis<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0639\u0646\u062f \u0627\u062a\u0628\u0627\u0639 \u0623\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a\u060c \u0642\u062f \u0646\u0634\u0639\u0631 \u0628\u0627\u0644\u062c\u0648\u0639 \u0628\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a\u060c \u0648\u0639\u0646\u062f\u0645\u0627 \u0646\u0647\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u0625\u062d\u0633\u0627\u0633 \u0642\u062f \u064a\u0632\u064a\u062f \u0648\u064a\u0628\u062f\u0623 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u064a\u0643 \u0628\u0627\u0644\u0633\u0644\u0628\u060c \u0641\u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0623\u0643\u0644 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a\u060c \u0623\u0648 \u062a\u0623\u0643\u0644 \u0636\u0639\u0641 \u0627\u0644\u0643\u0645\u064a\u0629 \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629\u060c \u0644\u0630\u0627 \u064a\u0623\u062a\u064a \u062f\u0648\u0631 \u0627\u0644\u0633\u0646\u0627\u0643\u0633 \u0627\u0644\u0635\u062d\u064a\u0629 \u0647\u0646\u0627\u060c \u0627\u062e\u062a\u0631 \u062f\u0627\u0626\u0645\u0627 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0625\u0628\u0642\u0627\u0626\u0643 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":11031,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[890,937,939,938],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0644\u0644\u0643\u0628\u0627\u0631-\u0648\u0627\u0644\u0623\u0637\u0641\u0627\u0644-1.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4441"}],"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=4441"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4441\/revisions"}],"predecessor-version":[{"id":13720,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4441\/revisions\/13720"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/11031"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=4441"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=4441"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=4441"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}