{"id":4711,"date":"2021-06-02T14:52:33","date_gmt":"2021-06-02T12:52:33","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4711"},"modified":"2023-04-12T03:39:49","modified_gmt":"2023-04-12T01:39:49","slug":"%d8%b3%d9%86%d8%a7%d9%83%d8%b3-%d8%b5%d8%ad%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d8%b4%d9%88%d9%81%d8%a7%d9%86","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-%d8%a8%d8%a7%d9%84%d8%b4%d9%88%d9%81%d8%a7%d9%86\/","title":{"rendered":"5 \u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0644\u0630\u064a\u0630\u0629"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u064a\u0623\u062a\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0641\u064a \u0639\u062f\u0629 \u0623\u0634\u0643\u0627\u0644 \u0645\u062b\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0633\u0631\u064a\u0639 \u0648\u0646\u062e\u0627\u0644\u0629 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646. \u0648\u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0641\u064a \u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0641\u064a \u0635\u0646\u0639 \u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u064a\u0645\u0643\u0646 \u0623\u0643\u0644\u0647\u0627 \u0641\u064a \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062f\u0627\u064a\u062a \u0623\u0648 \u062d\u062a\u0649 \u0628\u062f\u0648\u0646 \u0627\u0644\u062f\u0627\u064a\u062a \u0644\u0645\u0627 \u0644\u0647 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f.<\/span><\/p>\n<p><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><br \/>\n<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><\/p>\n<h2><span style=\"font-weight: 400;\">\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0628\u062d\u062b \u0639\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\/\" target=\"_blank\" rel=\"noopener\">\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0644\u062f\u0627\u064a\u062a<\/a> \u0641\u0625\u0646 \u062a\u0644\u0643 \u0627\u0644\u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u062a\u0643\u0648\u0646 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0646\u0648\u0627\u0639\u060c \u0641\u0639\u0646\u062f\u0645\u0627 \u064a\u0624\u0643\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0641\u064a \u0648\u0635\u0641\u0629 \u0635\u062d\u064a\u0629\u060c \u0641\u0647\u0648 \u0631\u0627\u0626\u0639 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u062d\u064a\u062b \u0623\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u0645\u062a\u0644\u0626\u064b\u0627 \u0648\u0634\u0628\u0639\u064b\u0627 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644! \u0646\u0630\u0643\u0631 \u0647\u0646\u0627 <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> \u0644\u0630\u064a\u0630\u0629 \u062c\u062f\u0627 \u062c\u0631\u0628\u0647\u0627.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">1- \u0628\u0631\u0627\u0648\u0646\u064a\u0632 \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4717 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-\u0628\u0631\u0627\u0648\u0646\u064a\u0632-1024x770.jpg\" alt=\"\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0628\u0631\u0627\u0648\u0646\u064a\u0632\" width=\"700\" height=\"526\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-\u0628\u0631\u0627\u0648\u0646\u064a\u0632.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-\u0628\u0631\u0627\u0648\u0646\u064a\u0632-300x226.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-\u0628\u0631\u0627\u0648\u0646\u064a\u0632-768x578.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646.<\/span><\/li>\n<li>\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0643\u0627\u0643\u0627\u0648 \u0627\u0644\u062e\u0627\u0645- \u0627\u0633\u062a\u062e\u062f\u0645 \u0645\u0633\u062d\u0648\u0642 \u0643\u0627\u0643\u0627\u0648 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629\u060c \u0644\u0623\u0646 \u0630\u0644\u0643 \u064a\u062d\u062f\u062b \u0641\u0631\u0642\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u0645\u062f\u0649 \u0643\u062b\u0627\u0641\u0629 \u0646\u0643\u0647\u0629 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629.<\/li>\n<li>\u0633\u0643\u0631 \u0633\u062a\u064a\u0641\u064a\u0627 \u0623\u0648 \u0633\u0643\u0631 \u0628\u0646\u064a.<\/li>\n<li>\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a &#8211; \u062a\u0639\u0645\u0644 \u0643\u0628\u062f\u064a\u0644 \u0631\u0627\u0626\u0639 \u0644\u0644\u0632\u0628\u062f\u0629\u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u062d \u0647\u0630\u0647 \u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a\u0632 \u0645\u0644\u0645\u0633\u064b\u0627 \u0644\u0632\u062c\u064b\u0627 \u0625\u0636\u0627\u0641\u064a\u064b\u0627. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0633\u062a\u062e\u062f\u0645 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0627\u0644\u0646\u0627\u0639\u0645\u0629\u060c \u0648\u0625\u0644\u0627 \u0641\u0625\u0646 \u0627\u0644\u062e\u0644\u064a\u0637 \u0633\u064a\u0643\u0648\u0646 \u0633\u0645\u064a\u0643\u064b\u0627 \u062c\u062f\u064b\u0627.<\/li>\n<li>\u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f- \u064a\u062d\u0644 \u0645\u062d\u0644 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0632\u0628\u062f\u0629\u060c \u0648\u064a\u0645\u0646\u062d \u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a\u0632 \u0644\u0645\u0639\u0627\u0646\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627.<\/li>\n<li>\u0628\u064a\u0636 &#8211; \u0628\u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u063a\u0631\u0641\u0629<\/li>\n<li>\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 &#8211; \u0627\u062e\u062a\u064a\u0627\u0631\u064a\u0629 \u0644\u0643\u0646 \u064a\u0648\u0635\u0649 \u0628\u0647\u0627 \u0644\u0625\u0639\u0637\u0627\u0621 \u062f\u0641\u0639\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629.<\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0641\u064a \u0648\u0639\u0627\u0621 \u0635\u063a\u064a\u0631\u060c \u0623\u0636\u0641 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0643\u0627\u0643\u0627\u0648 \u0648\u0627\u062e\u0644\u0637\u064a\u0647\u0645 \u0645\u0639\u064b\u0627 \u062d\u062a\u0649 \u064a\u062a\u062c\u0627\u0646\u0633\u0648\u0627.<br \/>\n<\/span><span style=\"font-weight: 400;\">2- \u0641\u064a \u0648\u0639\u0627\u0621 \u062e\u0644\u0637 \u0643\u0628\u064a\u0631\u060c \u0627\u062e\u0644\u0637 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f\u060c \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a\u060c \u0648\u0627\u0644\u0645\u064f\u062d\u0644\u064a\u060c \u0648\u0627\u062e\u0641\u0642\u0647\u0645 \u0645\u0639\u064b\u0627 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u0645\u0632\u064a\u062c \u0646\u0627\u0639\u0645\u064b\u0627 \u0648\u0644\u0627\u0645\u0639\u064b\u0627.<br \/>\n<\/span><span style=\"font-weight: 400;\">3- \u0623\u0636\u0641 \u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u062e\u0641\u0642 \u062d\u062a\u0649 \u064a\u062a\u062c\u0627\u0646\u0633.<br \/>\n<\/span><span style=\"font-weight: 400;\">4- \u0623\u0636\u0641 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u062c\u0627\u0641\u0629 \u0628\u0628\u0637\u0621\u060c \u0648\u0642\u0645 \u0628\u0637\u064a\u0647\u0627 \u0641\u064a \u0627\u0644\u062e\u0644\u064a\u0637 \u0628\u0628\u0637\u0621. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u062e\u062f\u0645 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629\u060c \u0642\u0645 \u0628\u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">5- \u0627\u0646\u0642\u0644 \u062e\u0644\u064a\u0637 \u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a \u0641\u064a \u0635\u064a\u0646\u064a\u0629 \u0648\u0627\u062e\u0628\u0632\u0647\u0627 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">6- \u0623\u062e\u0631\u062c\u0647\u0627 \u0645\u0646 \u0627\u0644\u0641\u0631\u0646 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u0644\u062a\u0628\u0631\u062f \u0641\u064a \u0627\u0644\u0635\u064a\u0646\u064a\u0629 \u062a\u0645\u0627\u0645\u0627.<\/span><\/p>\n<p><strong>\u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u062c\u0639\u0644 \u0647\u0630\u0647 \u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a\u0632 \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646\u061f<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0639\u0643 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u0645\u060c \u0641\u0642\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u0628\u062f\u0627\u0626\u0644.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0628\u062f\u0644 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0628\u0635\u0644\u0635\u0629 \u0627\u0644\u062a\u0641\u0627\u062d \u063a\u064a\u0631 \u0627\u0644\u0645\u062d\u0644\u0627\u0629. \u0633\u062a\u0643\u0648\u0646 \u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a\u0632 \u0623\u0634\u0628\u0647 \u0628\u0627\u0644\u0643\u064a\u0643\u060c \u0648\u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0648\u0642\u062a \u0627\u0644\u0637\u0647\u064a \u0625\u0644\u0649 25 \u062f\u0642\u064a\u0642\u0629 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0623\u0643\u062f \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u064f\u062d\u0644\u064a \u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0637\u0647\u064a \u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a\u0632\u060c \u062d\u064a\u062b \u062a\u0633\u062a\u0645\u0631 \u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a\u0632 \u0641\u064a \u0627\u0644\u0646\u0636\u062c \u0641\u064a \u0627\u0644\u0645\u0642\u0644\u0627\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0648\u0646\u064a\u0632 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0627 \u062a\u062a\u0631\u062f\u062f \u0641\u064a \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u064a\u0637\u060c \u0623\u0648 \u062d\u062a\u0649 \u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u0632\u064a\u0646\u0629 \u0627\u0644\u0635\u062d\u064a\u0629.<\/span><\/li>\n<\/ul>\n<p><strong>\u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a\u0632 \u0648\u062a\u062c\u0645\u064a\u062f\u0647\u0627<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0644\u062a\u062e\u0632\u064a\u0646: \u064a\u062c\u0628 \u062f\u0627\u0626\u0645\u064b\u0627 \u062a\u062e\u0632\u064a\u0646 \u0643\u0639\u0643\u0627\u062a \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629\u060c \u0641\u064a \u0648\u0639\u0627\u0621 \u0645\u062d\u0643\u0645 \u0627\u0644\u063a\u0644\u0642\u060c \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0623\u0633\u0628\u0648\u0639\u064a\u0646.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0644\u0644\u062a\u062c\u0645\u064a\u062f: \u0636\u0639 \u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a\u0632 \u0641\u064a \u0643\u064a\u0633 ziplock \u0648\u062e\u0632\u0646\u0647\u0627 \u0641\u064a \u0627\u0644\u0641\u0631\u064a\u0632\u0631 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 6 \u0623\u0634\u0647\u0631.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">2- \u0643\u0631\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4718 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-\u0643\u0631\u0627\u062a-\u0627\u0644\u0637\u0627\u0642\u0629-1024x683.jpg\" alt=\"\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0643\u0631\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-\u0643\u0631\u0627\u062a-\u0627\u0644\u0637\u0627\u0642\u0629-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-\u0643\u0631\u0627\u062a-\u0627\u0644\u0637\u0627\u0642\u0629-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-\u0643\u0631\u0627\u062a-\u0627\u0644\u0637\u0627\u0642\u0629-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-\u0643\u0631\u0627\u062a-\u0627\u0644\u0637\u0627\u0642\u0629.jpg 1731w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062f \u0643\u0631\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0633\u0631\u064a\u0639\u0629 \u0648\u0633\u0647\u0644\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631\u060c \u0648\u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0647\u0627 \u0628\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0644\u0625\u0628\u0639\u0627\u062f \u0627\u0644\u062c\u0648\u0639! \u0647\u0646\u0627\u0643 \u0627\u0644\u0645\u0644\u0627\u064a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0644\u0635\u0646\u0639 \u0643\u0631\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0639\u062f\u062f \u0643\u0628\u064a\u0631 \u0645\u0646 \u062a\u0631\u0643\u064a\u0628\u0627\u062a \u0627\u0644\u0646\u0643\u0647\u0627\u062a \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u064a\u0648\u0645\u060c \u0633\u0646\u0642\u0648\u0645 \u0628\u062a\u0642\u0634\u064a\u0631 \u0627\u0644\u0637\u0628\u0642\u0627\u062a \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u0646\u0639\u0648\u062f \u0625\u0644\u0649 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0627\u062a \u0645\u0639 \u0648\u0635\u0641\u0629 \u0643\u0631\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a\u0629 \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0627\u0644\u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0648\u0645\u062a\u0645\u0627\u0633\u0643\u0629.<\/span><\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0623\u0648 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0633\u0631\u064a\u0639.<\/span><\/li>\n<li>\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0623\u0648 \u0632\u0628\u062f\u0629 \u0627\u0644\u0644\u0648\u0632 \u0627\u0644\u0646\u0627\u0639\u0645\u0629.<\/li>\n<li>\u0639\u0633\u0644 \u0646\u062d\u0644.<\/li>\n<li>\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0627\u0644\u0645\u0637\u062d\u0648\u0646\u0629 &#8211; \u062a\u0636\u064a\u0641 \u062f\u0647\u0648\u0646\u064b\u0627 \u0648\u0628\u0631\u0648\u062a\u064a\u0646\u064b\u0627 \u0635\u062d\u064a\u064b\u0627 \u0648\u0646\u0643\u0647\u0629 \u062e\u0641\u064a\u0641\u0629.<\/li>\n<li>\u0631\u0642\u0627\u0626\u0642 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0623\u0648 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629.<\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1 &#8211; \u0641\u064a \u0648\u0639\u0627\u0621 \u062e\u0644\u0637 \u0643\u0628\u064a\u0631\u060c \u0623\u0636\u0641 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u062c\u0627\u0641\u0629 \u0648\u0627\u062e\u0644\u0637 \u062c\u064a\u062f\u064b\u0627.<br \/>\n<\/span><span style=\"font-weight: 400;\">2 &#8211; \u0641\u064a \u0648\u0639\u0627\u0621 \u0622\u0645\u0646 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0641\u064a \u0627\u0644\u0645\u064a\u0643\u0631\u0648\u0648\u064a\u0641\u060c \u0627\u062e\u0644\u0637 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0645\u0639 \u0627\u0644\u0639\u0633\u0644 \u0648\u0633\u062e\u0646\u0647\u0627 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u062f\u0627\u0641\u0626\u0629\u060c \u0648\u0627\u062e\u0641\u0642\u0647\u0645\u0627 \u0645\u0639\u064b\u0627 \u062d\u062a\u0649 \u062a\u0645\u062a\u0632\u062c \u062a\u0645\u0627\u0645\u064b\u0627.<br \/>\n<\/span><span style=\"font-weight: 400;\">3 &#8211; \u0627\u0645\u0632\u062c \u0627\u0644\u0645\u0632\u064a\u062c \u0627\u0644\u0631\u0637\u0628 \u0648\u0627\u0644\u062c\u0627\u0641 \u0645\u0639\u064b\u0627\u060c \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062a\u0628\u0631\u062f \u0642\u0644\u064a\u0644\u064b\u0627 \u0642\u0628\u0644 \u0625\u0636\u0627\u0641\u0629 \u0631\u0642\u0627\u0626\u0642 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0623\u0648 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">4 &#8211; \u063a\u0637\u064a \u062e\u0644\u064a\u0637 \u0643\u0631\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0636\u0639\u0647 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0644\u0645\u062f\u0629 15 \u062f\u0642\u064a\u0642\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">5 &#8211; \u0623\u062e\u0631\u062c\u0647 \u0645\u0646 \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0648\u0628\u0644\u0644 \u064a\u062f\u064a\u0643 \u0628\u0631\u0641\u0642 \u0648\u0634\u0643\u0644 12-16 \u0643\u0631\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u0631\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0635\u062f\u064a\u0642\u0629 \u0644\u0644\u0641\u0631\u064a\u0632\u0631 \u0648\u064a\u0645\u0643\u0646 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0643\u0631\u0627\u062a \u0627\u0644\u0645\u062a\u0628\u0642\u064a\u0629 \u0641\u064a \u0627\u0644\u0641\u0631\u064a\u0632\u0631. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0643\u0631\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u0648\u0639\u0627\u0621 \u0645\u063a\u0644\u0642. \u0648\u0644\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0647\u0627 \u0645\u0646 \u0627\u0644\u0641\u0631\u064a\u0632\u0631\u060c \u0627\u062a\u0631\u0643\u0647\u0627 \u062a\u0630\u0648\u0628 \u0637\u0648\u0627\u0644 \u0627\u0644\u0644\u064a\u0644 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0623\u0648 \u0641\u064a \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u063a\u0631\u0641\u0629.\u00a0<\/span><\/p>\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;\">3- \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0628\u0627\u0644\u062a\u0641\u0627\u062d<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4719 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-\u0623\u0644\u0648\u0627\u062d-\u0627\u0644\u062a\u0641\u0627\u062d.jpg\" alt=\"\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062a\u0641\u0627\u062d\" width=\"640\" height=\"480\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-\u0623\u0644\u0648\u0627\u062d-\u0627\u0644\u062a\u0641\u0627\u062d.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-\u0623\u0644\u0648\u0627\u062d-\u0627\u0644\u062a\u0641\u0627\u062d-300x225.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><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\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0631<\/a> \u064a\u0648\u062c\u062f \u0645\u0646\u0647 \u0623\u0646\u0648\u0627\u0639 \u0643\u062b\u064a\u0631\u0629\u060c \u0647\u0630\u0647 \u0627\u0644\u0623\u0644\u0648\u0627\u062d \u062a\u0639\u062a\u0628\u0631 \u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0623\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a.<\/span><\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0643\u0648\u0628 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/span><\/li>\n<li>1 1\/2 \u0643\u0648\u0628 \u0634\u0648\u0641\u0627\u0646<\/li>\n<li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0633\u0643\u0631 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f (\u0623\u0648 \u0633\u0643\u0631 \u0628\u0646\u064a)<\/li>\n<li>\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0642\u0631\u0641\u0629<\/li>\n<li>\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d<\/li>\n<li>\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0635\u0648\u062f\u0627 \u0627\u0644\u062e\u0628\u0632<\/li>\n<li>\u0643\u0648\u0628 \u0639\u0635\u064a\u0631 \u062a\u0641\u0627\u062d \u063a\u064a\u0631 \u0645\u062d\u0644\u0649<\/li>\n<li>\u0646\u0635\u0641 \u0643\u0648\u0628 \u0632\u064a\u062a \u062c\u0648\u0632 \u0647\u0646\u062f \u0645\u0630\u0627\u0628<\/li>\n<li>\u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0639\u0633\u0644 \u0627\u0644\u0646\u062d\u0644<\/li>\n<li>\u062a\u0641\u0627\u062d\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0645\u0643\u0639\u0628\u0627\u062a<\/li>\n<li>\u0646\u0635\u0641 \u0643\u0648\u0628 \u0632\u0628\u062f\u0629 \u062a\u0641\u0627\u062d (\u064a\u0641\u0636\u0644 \u0627\u0644\u0645\u062d\u0644\u0627\u0629 \u0637\u0628\u064a\u0639\u064a\u0627)<\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1- \u064a\u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646 \u0625\u0644\u0649 180 \u062f\u0631\u062c\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">2- \u064a\u064f\u062f\u0647\u0646 \u0637\u0628\u0642 \u062e\u0628\u0632 \u0645\u0642\u0627\u0633 20 \u00d7 20 \u0633\u0645 \u0628\u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0623\u0648 \u0628\u062e\u0627\u062e \u0627\u0644\u0637\u0628\u062e.<br \/>\n<\/span><span style=\"font-weight: 400;\">3- \u064a\u064f\u0645\u0632\u062c \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0642\u0631\u0641\u0629 \u0648\u0635\u0648\u062f\u0627 \u0627\u0644\u062e\u0628\u0632 \u0641\u064a \u0648\u0639\u0627\u0621 \u0643\u0628\u064a\u0631.<br \/>\n<\/span><span style=\"font-weight: 400;\">4- \u0623\u0636\u0641 \u0639\u0635\u064a\u0631 \u0627\u0644\u062a\u0641\u0627\u062d \u0648\u0639\u0633\u0644 \u0627\u0644\u0646\u062d\u0644 \u0648\u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0648\u0627\u0644\u062a\u0641\u0627\u062d \u0627\u0644\u0645\u0641\u0631\u0648\u0645 \u0648\u064a\u0642\u0644\u0628 \u062d\u062a\u0649 \u064a\u062a\u062c\u0627\u0646\u0633.<br \/>\n<\/span><span style=\"font-weight: 400;\">5- \u0636\u0639 \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0645\u062a\u0644\u0626 \u0645\u0646 \u062e\u0644\u064a\u0637 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u062c\u0627\u0646\u0628\u0627\u064b \u062b\u0645 \u0627\u0636\u063a\u0637 \u0627\u0644\u0628\u0627\u0642\u064a \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a \u0641\u064a \u0627\u0644\u0635\u064a\u0646\u064a\u0629 \u0627\u0644\u0645\u062d\u0636\u0631\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">6- \u064a\u064f\u063a\u0637\u0649 \u0628\u0632\u0628\u062f\u0629 \u0627\u0644\u062a\u0641\u0627\u062d\u060c \u0648\u064a\u064f\u0648\u0632\u0639 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0644\u0639\u0642\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">7- \u064a\u064f\u0631\u0634 \u0628\u0627\u0642\u064a \u062e\u0644\u064a\u0637 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0648\u062c\u0647 \u0648\u062a\u064f\u062e\u0628\u0632 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">8- \u062a\u062a\u0631\u0643 \u062a\u0628\u0631\u062f \u062a\u0645\u0627\u0645\u064b\u0627 \u0639\u0644\u0649 \u0631\u0641 \u0633\u0644\u0643\u064a \u0642\u0628\u0644 \u062a\u0642\u0637\u064a\u0639\u0647 \u0625\u0644\u0649 12-16 \u0628\u0627\u0631\u064b\u0627 \u0648\u064a\u062d\u0641\u0638 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">4- \u0628\u0627\u0646 \u0643\u064a\u0643 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4720 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0628\u0627\u0646-\u0643\u064a\u0643-\u0627\u0644\u0645\u0648\u0632-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-1024x683.jpeg\" alt=\"\u0628\u0627\u0646 \u0643\u064a\u0643 \u0627\u0644\u0645\u0648\u0632 \u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0628\u0627\u0646-\u0643\u064a\u0643-\u0627\u0644\u0645\u0648\u0632-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-1024x683.jpeg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0628\u0627\u0646-\u0643\u064a\u0643-\u0627\u0644\u0645\u0648\u0632-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-300x200.jpeg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0628\u0627\u0646-\u0643\u064a\u0643-\u0627\u0644\u0645\u0648\u0632-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-768x512.jpeg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0628\u0627\u0646-\u0643\u064a\u0643-\u0627\u0644\u0645\u0648\u0632-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646.jpeg 2048w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong>:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u0648\u0628 \u0634\u0648\u0641\u0627\u0646 \u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u062a\u064a\u0646<br \/>\n<\/span><span style=\"font-weight: 400;\">1\/4 \u0643\u0648\u0628 \u062d\u0644\u064a\u0628 \u0645\u0646 \u0627\u062e\u062a\u064a\u0627\u0631\u0643<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0645\u0648\u0632\u0629<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0628\u064a\u0643\u0646\u062c \u0628\u0648\u062f\u0631<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u062e\u0644 \u062a\u0641\u0627\u062d<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u062d\u0644\u064a \u0645\u0646 \u0627\u062e\u062a\u064a\u0627\u0631\u0643<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0627\u0646\u064a\u0644\u064a\u0627<\/span><\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0627\u0645\u0632\u062c \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0641\u064a \u0627\u0644\u062e\u0644\u0627\u0637 \u062d\u062a\u0649 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0632\u064a\u062c \u0633\u0644\u0633.<br \/>\n<\/span><span style=\"font-weight: 400;\">2- \u0627\u062a\u0631\u0643 \u0627\u0644\u062e\u0644\u064a\u0637 \u064a\u0631\u062a\u0627\u062d \u0644\u0645\u062f\u0629 5-10 \u062f\u0642\u0627\u0626\u0642\u060c \u0645\u0639 \u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0633\u0627\u0626\u0644 \u0648\u064a\u0643\u062b\u0641 \u0627\u0644\u062e\u0644\u064a\u0637.<br \/>\n<\/span><span style=\"font-weight: 400;\">3- \u0633\u062e\u0646 \u0645\u0642\u0644\u0627\u0629 \u063a\u064a\u0631 \u0644\u0627\u0635\u0642\u0629 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \u0639\u0627\u0644\u064a\u0629.<br \/>\n<\/span><span style=\"font-weight: 400;\">4- \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u064a\u0633\u062e\u0646\u060c \u0635\u0628 \u062d\u0648\u0627\u0644\u064a \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062e\u0644\u064a\u0637.<br \/>\n<\/span><span style=\"font-weight: 400;\">5- \u0627\u0637\u0647\u064a\u0647 \u0644\u0645\u062f\u0629 1-2 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u062d\u062a\u0649 \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0645\u0644\u0639\u0642\u0629 \u062a\u062d\u062a\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629 \u0648\u0627\u0642\u0644\u0628\u0647\u0627 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u0644\u0645\u062f\u0629 1-2 \u062f\u0642\u064a\u0642\u0629 \u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u062b\u0627\u0646\u064a.<br \/>\n<\/span><span style=\"font-weight: 400;\">6- \u0643\u0631\u0631 \u062d\u062a\u0649 \u064a\u062a\u0645 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0643\u0644 \u0627\u0644\u062e\u0644\u064a\u0637.<br \/>\n<\/span><span style=\"font-weight: 400;\">7- \u0623\u0636\u0641 \u0627\u0644\u0637\u0628\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u062e\u062a\u0627\u0631\u0647\u0627 \u0648\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0647\u0627.<\/span><\/p>\n<p><strong>\u0645\u0644\u0627\u062d\u0638\u0627\u062a<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u064f\u0641\u0636\u0644 \u0623\u0646 \u062a\u0624\u0643\u0644 \u0641\u0637\u0627\u0626\u0631 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0637\u0627\u0632\u062c\u0629\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646 \u062a\u062e\u0632\u064a\u0646\u0647\u0627 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 5 \u0623\u064a\u0627\u0645.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0627\u0644\u0641\u0637\u0627\u0626\u0631 \u0633\u0647\u0644\u0629 \u0627\u0644\u062a\u062c\u0645\u064a\u062f \u0648\u0633\u062a\u0628\u0642\u0649 \u0645\u062c\u0645\u062f\u0629 \u062c\u064a\u062f\u064b\u0627 \u0644\u0645\u062f\u0629 6 \u0623\u0634\u0647\u0631.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">5- \u0645\u0627\u0641\u0646 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4721\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0645\u0627\u0641\u0646-\u0627\u0644\u0628\u0637\u0627\u0637\u0627.png\" alt=\"\u0645\u0627\u0641\u0646 \u0627\u0644\u0628\u0637\u0627\u0637\u0627\" width=\"650\" height=\"488\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0645\u0627\u0641\u0646-\u0627\u0644\u0628\u0637\u0627\u0637\u0627.png 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0645\u0627\u0641\u0646-\u0627\u0644\u0628\u0637\u0627\u0637\u0627-300x225.png 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u0635\u0641\u0629 \u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0648\u0631\u0642\u064a\u0642\u0629 \u0645\u0639 \u062e\u0636\u0631\u0648\u0627\u062a \u0645\u062e\u0641\u064a\u0629 \u0628\u0627\u0644\u062f\u0627\u062e\u0644 &#8211; \u0628\u0637\u0627\u0637\u0627 \u062d\u0644\u0648\u0629! \u062a\u062d\u062a\u0627\u062c \u0645\u0627\u0641\u0646 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 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\u0627\u0644\u0623\u0639\u064a\u0627\u062f!<\/span><\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">2 \u0643\u0648\u0628 \u0634\u0648\u0641\u0627\u0646 \u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0648\u0645\u0637\u062d\u0648\u0646 \u062c\u064a\u062f\u0627 \u0623\u0648 \u062f\u0642\u064a\u0642 \u0634\u0648\u0641\u0627\u0646.<\/span><\/li>\n<li>1\/2 \u0643\u0648\u0628 \u0645\u0646 \u0633\u0643\u0631 \u0633\u062a\u064a\u0641\u064a\u0627<\/li>\n<li>\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0628\u064a\u0643\u0646\u062c \u0628\u0648\u062f\u0631<\/li>\n<li>\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u062c\u0648\u0632\u0629 \u0627\u0644\u0637\u064a\u0628<\/li>\n<li>\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0642\u0631\u0641\u0629<\/li>\n<li>\u0631\u0634\u0629 \u0645\u0644\u062d<\/li>\n<li>\u0643\u0648\u0628 \u0628\u0637\u0627\u0637\u0627 \u062d\u0644\u0648\u0629 \u0645\u0647\u0631\u0648\u0633\u0629<\/li>\n<li>\u0643\u0648\u0628 \u062d\u0644\u064a\u0628 \u0645\u0646 \u0627\u062e\u062a\u064a\u0627\u0631\u0643<\/li>\n<li>\u0628\u064a\u0636\u0629<\/li>\n<li>\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0627\u0646\u064a\u0644\u064a\u0627<\/li>\n<li>6 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0632\u0628\u062f\u0629 \u0644\u0648\u0632 \u0623\u0648 \u0632\u0628\u062f\u0629 \u0641\u0648\u0644 \u0633\u0648\u062f\u0627\u0646\u064a<\/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 \u0625\u0644\u0649 180 \u062f\u0631\u062c\u0629 \u0648\u0636\u0639 10-12 \u0642\u0648\u0627\u0644\u0628 \u0648\u0631\u0642 \u0627\u0644\u0645\u0627\u0641\u0646 \u0641\u064a \u0627\u0644\u0635\u064a\u0646\u064a\u0629 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\u0625\u0636\u0627\u0641\u064a\u0629 \u0648\u0627\u062e\u0628\u0632\u0647\u0627 \u0644\u0645\u062f\u0629 25-30 \u062f\u0642\u064a\u0642\u0629\u060c \u0623\u0648 \u062d\u062a\u0649 \u062a\u062e\u062a\u0628\u0631\u0647\u0627 \u0628\u0639\u0648\u062f \u0623\u0633\u0646\u0627\u0646 \u0648\u064a\u062e\u0631\u062c \u0646\u0638\u064a\u0641.<br \/>\n<\/span><span style=\"font-weight: 400;\">5- \u0623\u062e\u0631\u062c\u0647\u0627 \u0645\u0646 \u0627\u0644\u0641\u0631\u0646 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642\u060c \u0642\u0628\u0644 \u0625\u0632\u0627\u0644\u062a\u0647\u0627 \u0648\u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0647\u0627 \u0628\u0627\u0644\u062a\u0628\u0631\u064a\u062f \u0639\u0644\u0649 \u0633\u0637\u062d \u062c\u0627\u0641.<\/span><\/p>\n<p><strong>\u0645\u0644\u0627\u062d\u0638\u0627\u062a<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0644\u062a\u062e\u0632\u064a\u0646: \u064a\u0645\u0643\u0646 \u062d\u0641\u0638 \u0627\u0644\u0643\u0639\u0643 \u0641\u064a \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u063a\u0631\u0641\u0629 \u0628\u0634\u0631\u0637 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0647\u0627 \u0641\u064a \u063a\u0636\u0648\u0646 3 \u0623\u064a\u0627\u0645.\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">\u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0641\u0637\u0627\u0626\u0631 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0637\u0627\u0632\u062c\u0629\u060c \u0642\u0645 \u0628\u062a\u062e\u0632\u064a\u0646\u0647\u0627 \u0641\u064a \u0648\u0639\u0627\u0621 \u0645\u062d\u0643\u0645 \u0627\u0644\u063a\u0644\u0642 \u0648\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0627 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629\u060c \u0648\u0633\u062a\u0628\u0642\u0649 \u0637\u0627\u0632\u062c\u0629 \u0644\u0645\u062f\u0629 7 \u0623\u064a\u0627\u0645.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0644\u0644\u062a\u062c\u0645\u064a\u062f: \u0645\u0627\u0641\u0646 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0635\u062f\u064a\u0642\u0629 \u0644\u0644\u0645\u062c\u0645\u062f \u0648\u064a\u0645\u0643\u0646 \u062a\u062e\u0632\u064a\u0646\u0647\u0627 \u0641\u064a \u0627\u0644\u0641\u0631\u064a\u0632\u0631\u060c \u0636\u0639 \u0627\u0644\u0643\u0639\u0643 \u0641\u064a \u0643\u064a\u0633 ZIPLOCK \u0648\u0633\u062a\u0628\u0642\u0649 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 6 \u0623\u0634\u0647\u0631.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0648\u0644\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0647\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u062c\u0645\u064a\u062f: \u0642\u0645 \u0628\u0625\u0630\u0627\u0628\u0629 \u0627\u0644\u0643\u0639\u0643 \u0641\u064a \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u063a\u0631\u0641\u0629 \u0623\u0648 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u0644\u064a\u0644. \u0633\u062e\u0646\u0647\u0627 \u0642\u0644\u064a\u0644\u0627\u064b \u0641\u064a \u0627\u0644\u0645\u064a\u0643\u0631\u0648\u0648\u064a\u0641.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">\u0647\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0641\u064a\u062f \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0647\u0648 \u063a\u0630\u0627\u0621 \u0631\u0627\u0626\u0639 \u064a\u062c\u0628 \u062a\u0636\u0645\u064a\u0646\u0647 \u0641\u064a \u0623\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0641\u0642\u0637. \u0644\u0630\u0644\u0643 \u062d\u0636\u0631\u0646\u0627 \u0644\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u062a\u062e\u062a\u0627\u0631 \u0645\u0627 \u064a\u0639\u062c\u0628\u0643 \u0645\u0646\u0647\u0627.<\/span><\/p>\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:\/\/thebigmansworld.com\/15-delicious-recipes-using-oats\/\" target=\"_blank\" rel=\"noopener\">Thebigmansworld<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0623\u062a\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0641\u064a \u0639\u062f\u0629 \u0623\u0634\u0643\u0627\u0644 \u0645\u062b\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0644\u0641\u0648\u0641 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":4716,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[891,985,984,983],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0633\u0646\u0627\u0643\u0633-\u0635\u062d\u064a\u0629-\u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4711"}],"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=4711"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4711\/revisions"}],"predecessor-version":[{"id":13724,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4711\/revisions\/13724"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/4716"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=4711"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=4711"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=4711"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}