{"id":4521,"date":"2021-04-04T18:36:29","date_gmt":"2021-04-04T16:36:29","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4521"},"modified":"2021-04-04T18:36:29","modified_gmt":"2021-04-04T16:36:29","slug":"%d9%83%d9%8a%d9%81-%d8%aa%d8%aa%d8%ae%d9%84%d8%b5-%d9%85%d9%86-%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%aa%d8%aa%d8%ae%d9%84%d8%b5-%d9%85%d9%86-%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86\/","title":{"rendered":"\u0643\u064a\u0641 \u062a\u062a\u062e\u0644\u0635 \u0645\u0646 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u06405 \u062e\u0637\u0648\u0627\u062a"},"content":{"rendered":"

\u064a\u062a\u0643\u0631\u0631 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u063a\u0627\u0644\u0628\u0627 \u0639\u0646\u062f \u0628\u062f\u0621 \u0631\u064a\u0627\u0636\u0629 \u062c\u062f\u064a\u062f\u0629 \u0623\u0648 \u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u062c\u062f\u064a\u062f \u0623\u0648 \u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0641\u062a\u0631\u0629 \u0643\u0628\u064a\u0631\u0629 \u062b\u0645 \u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0647\u0627 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0648\u064a\u0628\u062f\u0623 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0647\u0627 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u064a\u064f\u0637\u0644\u0642 \u0639\u0644\u064a\u0647\u0627 (DOMS)\u060c \u0648\u0642\u062f \u064a\u0633\u062a\u0645\u0631 \u0647\u0630\u0627 \u0627\u0644\u0634\u0639\u0648\u0631 \u0644\u0639\u062f\u0629 \u0623\u064a\u0627\u0645. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0625\u062c\u0627\u0628\u0629 \u0644\u0633\u0624\u0627\u0644\u0643.. \u0643\u064a\u0641 \u062a\u062a\u062e\u0644\u0635 \u0645\u0646 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u062a\u062c\u062f \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644.<\/p>\n

\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>
\n \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><\/p>\n

\u00a0\u0643\u064a\u0641 \u062a\u062a\u062e\u0644\u0635 \u0645\u0646 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h2>\n

\u0645\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u064a\u0648\u0645 \u0623\u0648 \u064a\u0648\u0645\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641 \u0623\u0648 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0627\u0633\u064a\u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0632\u064a\u062f \u0645\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u062a\u0628\u062f\u0623 \u0641\u064a \u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u062c\u062f\u064a\u062f\u064b\u0627. \u062a\u0646\u062c\u0645 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0623\u062e\u0631\u0629 \u0648\u0622\u0644\u0627\u0645\u0647\u0627 \u0639\u0646 \u0625\u0635\u0627\u0628\u0627\u062a \u0637\u0641\u064a\u0641\u0629 \u0641\u064a \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u0644\u0646\u0633\u064a\u062c \u0627\u0644\u0636\u0627\u0645. \u0648\u0646\u062c\u064a\u0628 \u0647\u0646\u0627 \u0639\u0646 \u062a\u0633\u0627\u0624\u0644.. \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 \u0623\u0645 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u061f<\/a><\/p>\n

\u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0623\u062e\u0631 (DOMS)\u060c \u0634\u0627\u0626\u0639\u0629\u060c \u0643\u0645\u0627 \u062a\u0642\u0648\u0644 \u0627\u0644\u0633\u064a\u062f\u0629 \u0633\u064a\u0646\u062f\u064a \u0646\u062c \u0644\u064a \u060c \u0623\u062e\u0635\u0627\u0626\u064a\u0629 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u0642\u0633\u0645 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0648\u0645\u0631\u0643\u0632 \u0644\u0627\u064a\u0641\u060c \u0645\u0633\u062a\u0634\u0641\u0649 \u0633\u0646\u063a\u0627\u0641\u0648\u0631\u0629 \u0627\u0644\u0639\u0627\u0645 (SGH)\u060c \u0648\u0647\u064a \u0639\u0636\u0648 \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0629 Sing Health.<\/p>\n

“\u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0642\u062f \u0645\u0627\u0631\u0633\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0641\u062a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0623\u0648 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062f\u0623 \u0646\u0634\u0627\u0637\u064b\u0627 \u0628\u062f\u0646\u064a\u064b\u0627 \u062c\u062f\u064a\u062f\u064b\u0627\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0622\u0644\u0627\u0645 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u064a\u0642\u0648\u0644 \u062c\u0633\u062f\u0643 \u0628\u0628\u0633\u0627\u0637\u0629 \u0625\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0648\u0642\u062a \u0644\u0644\u062a\u0639\u0627\u0641\u064a”\u060c \u0643\u0645\u0627 \u062a\u0642\u0648\u0644 \u0633\u064a\u0646\u062f\u064a. \u0648\u0627\u0644\u062e\u0628\u0631 \u0627\u0644\u0633\u0627\u0631 \u0647\u0648 \u0623\u0646\u0647 \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u064a\u0639\u062a\u0627\u062f \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u062f\u064a\u062f\u060c \u0633\u062a\u0634\u0639\u0631 \u0628\u0623\u0644\u0645 \u0639\u0636\u0644\u064a \u0636\u0626\u064a\u0644 \u0623\u0648 \u0645\u0639\u062f\u0648\u0645.<\/p>\n

\"\u0628\u0631\u0646\u0627\u0645\u062c<\/a><\/p>\n

\u0645\u0627 \u0647\u064a \u0627\u0644\u0645\u062f\u0629 \u0627\u0644\u062a\u064a \u064a\u0641\u062a\u0631\u0636 \u0623\u0646 \u064a\u0633\u062a\u0645\u0631 \u0641\u064a\u0647\u0627 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/h3>\n

\u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u062a\u0647\u062f\u0623 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u0644\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062f\u062b \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0627\u0633\u064a \u0628\u0639\u062f 24 \u0625\u0644\u0649 48 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629. \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0644\u0645 \u062a\u062e\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0628\u0636\u0639\u0629 \u0623\u064a\u0627\u0645 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0623\u0648 \u062d\u062a\u0649 \u0623\u0635\u0628\u062d\u062a \u0623\u0643\u062b\u0631 \u062d\u062f\u0629\u060c \u0641\u0642\u062f \u062a\u0643\u0648\u0646 \u0639\u0644\u0627\u0645\u0629 \u0639\u0644\u0649 \u062a\u0639\u0631\u0636\u0643 \u0644\u0625\u0635\u0627\u0628\u0629 \u062e\u0637\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n

\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0644\u0645 \u0634\u062f\u064a\u062f \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0627\u0645\u0629 \u0639\u0644\u0649 \u0625\u0635\u0627\u0628\u062a\u0643 \u0628\u0634\u062f \u0639\u0636\u0644\u064a \u0623\u0648 \u0625\u0635\u0627\u0628\u0629 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0635\u062d\u0648\u0628\u064b\u0627 \u0628\u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u062d\u0645\u0649 \u0634\u062f\u064a\u062f\u0629 \u0648\u0636\u0639\u0641 \u0639\u0636\u0644\u064a \u0648\u062a\u064a\u0628\u0633 \u0641\u064a \u0627\u0644\u0631\u0642\u0628\u0629 \u060c \u0641\u0627\u0633\u062a\u0634\u0631 \u0627\u0644\u0637\u0628\u064a\u0628.<\/p>\n

\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0648\u062c\u0639\u0647\u0627<\/h3>\n

1- \u0627\u0633\u062a\u062e\u062f\u0645 \u0643\u064a\u0633 \u062b\u0644\u062c<\/h4>\n

\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0625\u0635\u0627\u0628\u0629 \u062d\u0627\u062f\u0629\u060c \u0623\u0648 \u0625\u0630\u0627 \u0644\u0627\u062d\u0638\u062a \u062a\u0648\u0631\u0645\u064b\u0627 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0645\u0641\u0635\u0644 \u0648\u0634\u0639\u0631\u062a \u0628\u0627\u0644\u062f\u0641\u0621\u060c \u0641\u0644\u0641 \u0643\u064a\u0633\u064b\u0627 \u0645\u0646 \u0627\u0644\u062b\u0644\u062c \u0641\u064a \u0645\u0646\u0634\u0641\u0629 \u0631\u0642\u064a\u0642\u0629 \u0648\u0636\u0639\u0647 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u0644\u0645\u0629 \u0644\u0645\u062f\u0629 15 \u062f\u0642\u064a\u0642\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627. \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0647\u0646\u0627\u0643 \u0623\u064a \u062a\u0648\u0631\u0645 \u0648\u0643\u0627\u0646\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0624\u0644\u0645\u0629 \u0641\u0642\u0637 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0636\u0639 \u0643\u064a\u0633\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0644\u0645\u062f\u0629 15 \u062f\u0642\u064a\u0642\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n

2- \u0627\u0630\u0647\u0628 \u0644\u0644\u062a\u062f\u0644\u064a\u0643<\/h4>\n

\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u062f\u0644\u064a\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0634\u0646\u062c\u0629 \u062c\u062f\u064b\u0627 \u0648\u062a\u0647\u062f\u0626\u0629 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n

3- \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629<\/h4>\n

\u0642\u0645 \u0628\u0625\u0637\u0627\u0644\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0627\u0633\u064a \u0644\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0628\u062d\u0631\u0643\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u0645\u062b\u0644 \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0627\u0644\u0633\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631\u060c \u0623\u0648 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0627\u0644\u0645\u0634\u064a \u0628\u0628\u0637\u0621 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0631\u0639\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n

\"\u0643\u064a\u0641<\/p>\n

4- \u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u062e\u0641\u064a\u0641\u0629 (\u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u0633\u0628\u0627\u062d\u0629)<\/h4>\n

\u0644\u0627 \u062a\u062a\u0648\u0642\u0641 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u062a\u0645\u0627\u0645\u064b\u0627. \u0625\u0646 \u062d\u0642\u064a\u0642\u0629 \u0623\u0646\u0643 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u064a \u0639\u0644\u0627\u0645\u0629 \u0639\u0644\u0649 \u0623\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u0642\u062f \u062a\u0645\u062f\u062f\u062a \u0648\u0623\u0635\u0628\u062d\u062a \u0623\u0642\u0648\u0649 \u0628\u0628\u0637\u0621. \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a\u0643 (\u0645\u0639 \u0646\u0634\u0627\u0637 \u062e\u0641\u064a\u0641)\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0633\u0631\u064a\u0639 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u062a\u0631\u0627\u0643\u0645 \u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643.<\/p>\n

5- \u062e\u0630 \u062d\u0645\u0627\u0645\u064b\u0627 \u062f\u0627\u0641\u0626\u064b\u0627<\/h4>\n

\u0642\u062f \u064a\u0624\u062f\u064a \u0627\u0644\u062d\u0645\u0627\u0645 \u0627\u0644\u062f\u0627\u0641\u0626 \u0625\u0644\u0649 \u0625\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0648\u0641\u0631 \u0631\u0627\u062d\u0629 \u0645\u0624\u0642\u062a\u0629.<\/p>\n

\u0647\u0644 \u062a\u0624\u062f\u064a \u0627\u0644\u0643\u0631\u064a\u0645\u0627\u062a \u0627\u0644\u0645\u0648\u0636\u0639\u064a\u0629 \u062f\u0648\u0631\u0627 \u0641\u064a \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\u061f<\/h3>\n

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

\"\u0628\u0631\u0646\u0627\u0645\u062c<\/a><\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631: Healthxchange.sg<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
\u064a\u062a\u0643\u0631\u0631 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u063a\u0627\u0644\u0628\u0627 \u0639\u0646\u062f \u0628\u062f\u0621 \u0631\u064a\u0627\u0636\u0629 \u062c\u062f\u064a\u062f\u0629 \u0623\u0648 \u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u062c\u062f\u064a\u062f \u0623\u0648 \u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0641\u062a\u0631\u0629 \u0643\u0628\u064a\u0631\u0629 \u062b\u0645 \u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0647\u0627 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0648\u064a\u0628\u062f\u0623 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0647\u0627 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u064a\u064f\u0637\u0644\u0642 \u0639\u0644\u064a\u0647\u0627 (DOMS)\u060c \u0648\u0642\u062f \u064a\u0633\u062a\u0645\u0631 \u0647\u0630\u0627 \u0627\u0644\u0634\u0639\u0648\u0631 \u0644\u0639\u062f\u0629 \u0623\u064a\u0627\u0645. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0625\u062c\u0627\u0628\u0629 \u0644\u0633\u0624\u0627\u0644\u0643.. \u0643\u064a\u0641 \u062a\u062a\u062e\u0644\u0635 \u0645\u0646 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f …<\/p>\n","protected":false},"author":15,"featured_media":4524,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[946,835,945],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0643\u064a\u0641-\u062a\u062a\u062e\u0644\u0635-\u0645\u0646-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4521"}],"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=4521"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4521\/revisions"}],"predecessor-version":[{"id":4528,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4521\/revisions\/4528"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/4524"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=4521"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=4521"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=4521"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}