{"id":4877,"date":"2021-07-04T16:25:26","date_gmt":"2021-07-04T14:25:26","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4877"},"modified":"2023-06-06T13:52:08","modified_gmt":"2023-06-06T11:52:08","slug":"%d8%b3%d9%86%d8%a7%d9%83-%d8%b5%d8%ad%d9%8a-%d9%84%d9%84%d8%af%d8%a7%d9%8a%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d9%86%d8%a7%d9%83-%d8%b5%d8%ad%d9%8a-%d9%84%d9%84%d8%af%d8%a7%d9%8a%d8%aa\/","title":{"rendered":"15 \u0633\u0646\u0627\u0643 \u0635\u062d\u064a \u0644\u0644\u062f\u0627\u064a\u062a \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0648\u062e\u0627\u0631\u062c \u0627\u0644\u0645\u0646\u0632\u0644"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0646\u0627\u0648\u0644 \u0633\u0646\u0627\u0643 \u0635\u062d\u064a \u0644\u0644\u062f\u0627\u064a\u062a \u0623\u062b\u0646\u0627\u0621 \u064a\u0648\u0645 \u0627\u0644\u0639\u0645\u0644 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0634\u0627\u0637\u0643 \u0648\u0625\u0646\u062a\u0627\u062c\u064a\u062a\u0643. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0644\u062e\u0631\u0648\u062c \u0628\u0623\u0641\u0643\u0627\u0631 \u0644\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0633\u0647\u0644\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0648\u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0645\u062d\u0645\u0648\u0644\u0629. \u0625\u0644\u064a\u0643 15 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0628\u0633\u064a\u0637\u0629 \u0648\u0635\u062d\u064a\u0629 \u0644\u0644\u0639\u0645\u0644.<\/span><\/p>\n<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\" data-wplink-edit=\"true\"> \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>\n<h2><span style=\"font-weight: 400;\">15 \u0633\u0646\u0627\u0643 \u0635\u062d\u064a \u0644\u0644\u062f\u0627\u064a\u062a<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">1- \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14626\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0641\u0648\u0627\u0626\u062f-\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a-768x432-3.webp\" alt=\"\u0641\u0648\u0627\u0626\u062f-\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\" width=\"768\" height=\"432\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0641\u0648\u0627\u0626\u062f-\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a-768x432-3.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0641\u0648\u0627\u0626\u062f-\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a-768x432-3-300x169.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0639\u0646\u062f \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a <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%d8%a3%d8%b7%d9%81%d8%a7%d9%84-%d9%88%d8%a7%d9%84%d9%83%d8%a8%d8%a7%d8%b1\/\" target=\"_blank\" rel=\"noopener\">\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0630\u064a\u0630\u0629 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0643\u0628\u0627\u0631<\/a>\u060c \u062a\u0634\u0643\u0644 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0645\u0632\u064a\u062c\u064b\u0627 \u0635\u062d\u064a\u064b\u0627 \u0645\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u063a\u064a\u0631 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0644\u0641.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0632\u064a\u062c \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u062c\u064a\u062f \u0628\u064a\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0627\u0644\u062b\u0644\u0627\u062b\u0629\u060c \u0645\u0639 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0643\u0644\u0627 \u0627\u0644\u0637\u0639\u0627\u0645\u064a\u0646 \u0645\u0644\u064a\u0626\u0627\u0646 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0628\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-13891 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2.webp\" alt=\"\u062f\u0627\u064a\u062a \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2.webp 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-1536x800.webp 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">2- \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0644\u0648 \u0648\u0627\u0644\u062c\u0648\u0627\u0643\u0627\u0645\u0648\u0644\u064a<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-14627 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/193900706_1124195191325627_6054809562770478837_n-768x768-3.webp\" alt=\"\u0633\u0646\u0627\u0643 \u0635\u062d\u064a \u0644\u0644\u062f\u0627\u064a\u062a\" width=\"768\" height=\"768\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/193900706_1124195191325627_6054809562770478837_n-768x768-3.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/193900706_1124195191325627_6054809562770478837_n-768x768-3-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/193900706_1124195191325627_6054809562770478837_n-768x768-3-150x150.webp 150w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p style=\"text-align: center;\">\u0627\u0644\u0643\u0645\u064a\u0629 \u062a\u0643\u0641\u064a \u0644\u06408 \u062d\u0635\u0635 \u0648\u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0648\u0636\u062d\u0629 \u0644\u0644\u062d\u0635\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629.<\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Guacamole \u0647\u0648 \u063a\u0645\u0648\u0633 \u0644\u0630\u064a\u0630 \u0645\u0635\u0646\u0648\u0639 \u0639\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0648\u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u0643\u0632\u0628\u0631\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u064a\u062a\u0646\u0627\u0633\u0628 \u0628\u0634\u0643\u0644 \u0631\u0627\u0626\u0639 \u0645\u0639 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0641\u0644\u0641\u0644 \u0623\u0648 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0646\u064a\u0626\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0623\u062d\u0627\u062f\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0627\u0644\u062a\u064a \u062b\u0628\u062a \u0623\u0646\u0647\u0627 \u062a\u062f\u0639\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0635\u062d\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">3- \u0643\u0639\u0643 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0648\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14629\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u0643\u0639\u0643-\u0627\u0644\u0623\u0631\u0632-768x432-1.webp\" alt=\"\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u0643\u0639\u0643-\u0627\u0644\u0623\u0631\u0632-768x432\" width=\"768\" height=\"432\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u0643\u0639\u0643-\u0627\u0644\u0623\u0631\u0632-768x432-1.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u0643\u0639\u0643-\u0627\u0644\u0623\u0631\u0632-768x432-1-300x169.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u064a\u0639\u062a\u0628\u0631 \u0643\u0639\u0643 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0645\u062a\u0627\u0632\u0629. \u062a\u0648\u0641\u0631 \u0643\u0639\u0643\u0629 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a (19 \u062c\u0631\u0627\u0645\u064b\u0627) 14 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648 4\u066a \u0645\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u0642\u0627\u0628\u0644 60 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0641\u0642\u0637.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u063a\u0646\u064a \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u064a\u064f\u0639\u062f \u062a\u0642\u0637\u064a\u0639 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u0647\u0631\u0648\u0633\u0629 \u0623\u0648 \u0646\u0634\u0631\u0647\u0627 \u0639\u0644\u0649 \u0643\u0639\u0643\u0629 \u0627\u0644\u0623\u0631\u0632 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u064f\u0631\u0636\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">4- \u062d\u0645\u0635 \u0645\u062d\u0645\u0635<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14630\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062d\u0645\u0635-\u0645\u062d\u0645\u0635.webp\" alt=\"\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062d\u0645\u0635-\u0645\u062d\u0645\u0635\" width=\"737\" height=\"420\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062d\u0645\u0635-\u0645\u062d\u0645\u0635.webp 737w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062d\u0645\u0635-\u0645\u062d\u0645\u0635-300x171.webp 300w\" sizes=\"(max-width: 737px) 100vw, 737px\" \/><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u062d\u0645\u0635 \u0627\u0644\u0645\u062d\u0645\u0635 \u0647\u0648 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0646 <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> \u063a\u064a\u0631 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0644\u0641 \u0648\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0646\u0635\u0641 \u0643\u0648\u0628 (125 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062d\u0645\u0635 \u0639\u0644\u0649 5 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648 10 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0647\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0644\u0630\u0644\u0643 \u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0647\u0627 \u0623\u0639\u0644\u0649 \u062c\u0648\u062f\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621 \u0648\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u062d\u0645\u0635 \u0627\u0644\u0645\u062d\u0645\u0635:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0635\u0641\u064a \u0639\u0644\u0628\u0629 \u0645\u0646 \u0627\u0644\u062d\u0645\u0635 \u0627\u0644\u062c\u0627\u0647\u0632 \u0623\u0648 \u0627\u0644\u062d\u0645\u0635 \u0627\u0644\u0645\u0633\u0644\u0648\u0642 \u0648\u0627\u062a\u0631\u0643\u0647 \u062d\u062a\u0649 \u064a\u062c\u0641.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0636\u0639\u0647\u0627 \u0641\u064a \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0645\u0644\u062d \u0627\u0644\u0628\u062d\u0631 \u0648\u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0627\u0644\u062a\u064a \u062a\u062e\u062a\u0627\u0631\u0647\u0627.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062e\u0628\u0632\u0647\u0627 \u0639\u0644\u0649 \u0635\u0641\u064a\u062d\u0629 \u062e\u0628\u0632 \u0645\u0628\u0637\u0646\u0629 \u0639\u0644\u0649 \u062d\u0631\u0627\u0631\u0629 (180 \u062f\u0631\u062c\u0629 \u0645\u0626\u0648\u064a\u0629) \u0644\u0645\u062f\u0629 40 \u062f\u0642\u064a\u0642\u0629.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">5- \u0639\u0644\u0628 \u0627\u0644\u062a\u0648\u0646\u0629<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14631\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062a\u0648\u0646\u0629.webp\" alt=\"\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062a\u0648\u0646\u0629\" width=\"800\" height=\"574\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062a\u0648\u0646\u0629.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062a\u0648\u0646\u0629-300x215.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062a\u0648\u0646\u0629-768x551.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0628 \u0627\u0644\u062a\u0648\u0646\u0629 \u0647\u064a \u0648\u062c\u0628\u0627\u062a \u062e\u0641\u064a\u0641\u0629 \u0645\u0631\u064a\u062d\u0629 \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u062c\u0647\u064a\u0632 \u0648\u064a\u0645\u0643\u0646 \u062a\u062e\u0632\u064a\u0646\u0647\u0627 \u0648\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0641\u064a \u0627\u0644\u0639\u0645\u0644.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u062a\u0648\u0646\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0645\u0643\u0627\u0641\u062d\u062a\u0647\u0627 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648\u0642\u062f \u062a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">6- \u062a\u0641\u0627\u062d \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=\"alignnone size-full wp-image-14632\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062a\u0641\u0627\u062d-\u0632\u0628\u062f\u0629-\u0641\u0648\u0644-\u0633\u0648\u062f\u0627\u0646\u064a-768x601-1.webp\" alt=\"\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062a\u0641\u0627\u062d-\u0632\u0628\u062f\u0629-\u0641\u0648\u0644-\u0633\u0648\u062f\u0627\u0646\u064a-768x601\" width=\"768\" height=\"601\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062a\u0641\u0627\u062d-\u0632\u0628\u062f\u0629-\u0641\u0648\u0644-\u0633\u0648\u062f\u0627\u0646\u064a-768x601-1.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062a\u0641\u0627\u062d-\u0632\u0628\u062f\u0629-\u0641\u0648\u0644-\u0633\u0648\u062f\u0627\u0646\u064a-768x601-1-300x235.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062a\u0641\u0627\u062d \u0645\u0639 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u062a\u0642\u062f\u0645 \u0633\u0646\u0627\u0643 \u0635\u062d\u064a \u0644\u0644\u062f\u0627\u064a\u062a \u0644\u0630\u064a\u0630 \u0648\u0645\u0631\u0636\u064a.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u062a\u0633\u0627\u0647\u0645 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062a\u0641\u0627\u062d \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0645\u0627\u0621\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u062a\u0634\u0639\u0631\u0643 \u0628\u0627\u0644\u0634\u0628\u0639.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u062d\u062a\u0648\u064a \u062a\u0641\u0627\u062d\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 (182 \u062c\u0631\u0627\u0645\u064b\u0627) \u0639\u0644\u0649 85\u066a \u0645\u0627\u0621 \u0648\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 4 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">7- \u062c\u0631\u0627\u0646\u0648\u0644\u0627\u00a0<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14633\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062c\u0631\u0627\u0646\u0648\u0644\u0627-768x509-3.webp\" alt=\"\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062c\u0631\u0627\u0646\u0648\u0644\u0627-768x509\" width=\"768\" height=\"509\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062c\u0631\u0627\u0646\u0648\u0644\u0627-768x509-3.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062c\u0631\u0627\u0646\u0648\u0644\u0627-768x509-3-300x199.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u064f\u062d\u0641\u0638 \u062c\u0631\u0627\u0646\u0648\u0644\u0627 \u062c\u064a\u062f\u064b\u0627 \u0641\u064a \u062f\u0631\u062c \u0645\u0643\u062a\u0628\u0643 \u0644\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0633\u0631\u064a\u0639\u0629. \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0635\u0646\u0627\u0641 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u0634\u0631\u0627\u0624\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u062a\u062c\u0631 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629 \u0648\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0632\u064a\u0648\u062a \u0646\u0628\u0627\u062a\u064a\u0629 \u063a\u064a\u0631 \u0635\u062d\u064a\u0629 \u0642\u062f \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0641\u064a \u062c\u0633\u0645\u0643\u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u062a\u0635\u0646\u0639\u0647\u0627 \u0628\u0646\u0641\u0633\u0643.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0627 \u0639\u0644\u064a\u0643 \u0633\u0648\u0649 \u0645\u0632\u062c \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0648\u0628\u0630\u0648\u0631 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 \u0648\u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0628\u0631\u064a \u0627\u0644\u0645\u062c\u0641\u0641 \u0648\u0627\u0644\u0643\u0627\u062c\u0648 \u0641\u064a \u0645\u0632\u064a\u062c \u0645\u0646 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0627\u0644\u0645\u0630\u0627\u0628 \u0648\u0627\u0644\u0639\u0633\u0644\u060c \u062b\u0645 \u064a\u064f\u0648\u0632\u0639 \u0627\u0644\u0645\u0632\u064a\u062c \u0639\u0644\u0649 \u0635\u064a\u0646\u064a\u0629 \u062e\u0628\u0632 \u0645\u0628\u0637\u0646\u0629 \u0648\u064a\u064f\u062e\u0628\u0632 \u0644\u0645\u062f\u0629 40 \u062f\u0642\u064a\u0642\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0639\u0644\u0649 \u0646\u0627\u0631 \u062e\u0641\u064a\u0641\u0629.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u0627\u0644\u0645\u0632\u064a\u062c \u0645\u0641\u064a\u062f \u0648\u0645\u062a\u0648\u0627\u0632\u0646 \u0648\u063a\u0646\u064a \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0641\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0639\u0644\u0649 \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0648\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">8- \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14634\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0632\u0628\u0627\u062f\u064a-\u064a\u0648\u0646\u0627\u0646\u064a-768x512-2.webp\" alt=\"\u0632\u0628\u0627\u062f\u064a-\u064a\u0648\u0646\u0627\u0646\u064a\" width=\"768\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0632\u0628\u0627\u062f\u064a-\u064a\u0648\u0646\u0627\u0646\u064a-768x512-2.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0632\u0628\u0627\u062f\u064a-\u064a\u0648\u0646\u0627\u0646\u064a-768x512-2-300x200.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0627\u0644\u0639\u0627\u062f\u064a \u063a\u064a\u0631 \u0627\u0644\u0645\u062d\u0644\u0649 \u0647\u0648 \u0633\u0646\u0627\u0643 \u0635\u062d\u064a \u0644\u0644\u062f\u0627\u064a\u062a \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0639\u0645\u0644 \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0639\u0627\u062f\u064a.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0628\u0629 6 \u0623\u0648\u0646\u0635\u0627\u062a (170 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0627\u0644\u0639\u0627\u062f\u064a \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u0645 \u0639\u0644\u0649 17 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0642\u0627\u0628\u0644 140 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0642\u0637.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0623\u0646\u0647\u0627 \u0645\u062d\u0645\u0644\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645\u060c \u0648\u0647\u0648 \u0645\u0639\u062f\u0646 \u0645\u0647\u0645 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0623\u0633\u0646\u0627\u0646.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648\u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">9- \u0627\u0644\u0641\u0634\u0627\u0631<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14635\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u0641\u0634\u0627\u0631-768x512-1.webp\" alt=\"\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u0641\u0634\u0627\u0631-768x512\" width=\"768\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u0641\u0634\u0627\u0631-768x512-1.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u0641\u0634\u0627\u0631-768x512-1-300x200.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0641\u0634\u0627\u0631 \u0647\u0648 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u063a\u0630\u064a\u0629 \u0648\u0645\u0631\u0636\u064a\u0629\u060c \u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u064a\u0648\u0641\u0631 \u0643\u0648\u0628\u0627\u0646 (16 \u062c\u0631\u0627\u0645\u064b\u0627) \u0645\u0646 \u0627\u0644\u0641\u0634\u0627\u0631 \u0627\u0644\u0645\u0637\u0647\u0648 \u200b\u200b\u0628\u0627\u0644\u0628\u062e\u0627\u0631 (\u0628\u062f\u0648\u0646 \u0632\u064a\u062a) 62 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u064812 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u06482 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0647\u0648 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0645\u0649 \u0628\u0648\u0644\u064a\u0641\u064a\u0646\u0648\u0644 \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629\u060c \u0645\u062b\u0644 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">10- \u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14636\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062c\u0628\u0646-\u0648\u0641\u0627\u0643\u0647\u0629-768x563-1.webp\" alt=\"\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062c\u0628\u0646-\u0648\u0641\u0627\u0643\u0647\u0629-768x563\" width=\"768\" height=\"563\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062c\u0628\u0646-\u0648\u0641\u0627\u0643\u0647\u0629-768x563-1.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-\u062c\u0628\u0646-\u0648\u0641\u0627\u0643\u0647\u0629-768x563-1-300x220.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u063a\u0646\u064a\u0627\u0646 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0635\u062d\u064a\u0629 \u0648\u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0639\u0645\u0644. \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0644\u0643\u0646\u0647\u0627 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0646\u0635\u0641 \u0643\u0648\u0628 (113 \u062c\u0631\u0627\u0645\u064b\u0627) \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u0645 \u0639\u0644\u0649 12 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648 10\u066a \u0645\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0645\u0642\u0627\u0628\u0644 80 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0641\u0642\u0637.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u0625\u062d\u0636\u0627\u0631 \u062d\u0635\u0635 \u0645\u0642\u0633\u0645\u0629 \u0645\u0633\u0628\u0642\u064b\u0627 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634 \u0644\u0644\u0639\u0645\u0644 \u0648\u062a\u063a\u0637\u064a\u062a\u0647\u0627 \u0628\u0627\u0644\u0641\u0627\u0643\u0647\u0629\u060c \u0645\u062b\u0644 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062a\u0648\u062a\u060c \u0648\u0645\u0635\u062f\u0631 \u062f\u0647\u0648\u0646 \u0635\u062d\u064a \u0645\u062b\u0644 \u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646.<\/span><\/p>\n<h3>11- \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14637\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0631\u0642\u0627\u0626\u0642-\u062e\u0636\u0627\u0631-6.webp\" alt=\"\u0631\u0642\u0627\u0626\u0642-\u062e\u0636\u0627\u0631\" width=\"620\" height=\"315\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0631\u0642\u0627\u0626\u0642-\u062e\u0636\u0627\u0631-6.webp 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0631\u0642\u0627\u0626\u0642-\u062e\u0636\u0627\u0631-6-300x152.webp 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062a\u0628\u0631 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629 \u0623\u0648 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0635\u062d\u064a\u0629 \u0648\u0645\u062a\u0648\u0641\u0631\u0629. \u0648\u064a\u062a\u064a\u062d \u0644\u0643 \u0635\u0646\u0639 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062e\u062f\u0645\u0647\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u0637\u0639 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0623\u0648 \u0627\u0644\u0628\u0646\u062c\u0631 \u0623\u0648 \u0627\u0644\u062c\u0632\u0631 \u0623\u0648 \u0627\u0644\u0643\u0648\u0633\u0627 \u0623\u0648 \u0627\u0644\u0641\u062c\u0644 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0631\u0641\u064a\u0639\u0629 \u0648\u0627\u062f\u0647\u0646\u0647\u0627 \u0628\u0643\u0645\u064a\u0629 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646. \u0627\u062e\u0628\u0632\u0647\u0627 \u0639\u0644\u0649 \u0635\u0641\u064a\u062d\u0629 \u062e\u0628\u0632 \u0645\u0628\u0637\u0646\u0629 \u0639\u0644\u0649 \u062d\u0631\u0627\u0631\u0629 (110 \u2103) \u0644\u0645\u062f\u0629 \u0633\u0627\u0639\u062a\u064a\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/span><\/p>\n<h3>12- \u0643\u0631\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u062d\u0644\u064a\u0629 \u0627\u0644\u0635\u0646\u0639<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14638\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0643\u0631\u0627\u062a-\u0627\u0644\u0637\u0627\u0642\u0629-768x512-1.webp\" alt=\"\u0643\u0631\u0627\u062a-\u0627\u0644\u0637\u0627\u0642\u0629-768x512\" width=\"768\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0643\u0631\u0627\u062a-\u0627\u0644\u0637\u0627\u0642\u0629-768x512-1.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0643\u0631\u0627\u062a-\u0627\u0644\u0637\u0627\u0642\u0629-768x512-1-300x200.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0635\u0646\u0639 \u0643\u0631\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0639\u0627\u062f\u0629\u064b \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u062c\u0648\u0632 \u0648\u0627\u0644\u0645\u064f\u062d\u0644\u064a\u0627\u062a \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0625\u0636\u0627\u0641\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0648\u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f. \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a\u060c \u0641\u0647\u064a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646. \u0648\u062a\u0634\u0628\u0647 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 <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 \u0627\u0644\u0628\u0627\u0631<\/a> \u0627\u0644\u063a\u0646\u064a \u0628\u0645\u0643\u0648\u0646\u0627\u062a \u0643\u0644\u0647\u0627 \u0645\u0641\u064a\u062f\u0629 \u0648\u0635\u062d\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u062a\u062d\u0636\u064a\u0631\u0647\u0627 \u0628\u0646\u0641\u0633\u0643:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0627\u0645\u0632\u062c \u0643\u0648\u0628\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 (80 \u062c\u0631\u0627\u0645\u064b\u0627) \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0644\u0641\u0648\u0641<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0639 1\/2 \u0643\u0648\u0628 (128 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648 2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 (14 \u062c\u0631\u0627\u0645\u064b\u0627) \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0627\u0644\u0645\u0637\u062d\u0648\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648\u0631\u0628\u0639 \u0643\u0648\u0628 (85 \u062c\u0631\u0627\u0645\u064b\u0627) \u0645\u0646 \u0627\u0644\u0639\u0633\u0644<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648\u0631\u0628\u0639 \u0643\u0648\u0628 (45 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0642\u0633\u0651\u0645 \u0627\u0644\u0645\u0632\u064a\u062c \u0625\u0644\u0649 \u0643\u0631\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0627\u0644\u062d\u062c\u0645 \u0648\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0647\u0627 \u0637\u0648\u0627\u0644 \u064a\u0648\u0645 \u0639\u0645\u0644\u0643<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">13- \u0627\u0644\u062c\u0632\u0631 \u0648\u0627\u0644\u062d\u0645\u0635<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14639\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u063a\u0645\u0648\u0633-\u0627\u0644\u062d\u0645\u0635-768x576-1.webp\" alt=\"\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u063a\u0645\u0648\u0633-\u0627\u0644\u062d\u0645\u0635-768x576\" width=\"768\" height=\"576\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u063a\u0645\u0648\u0633-\u0627\u0644\u062d\u0645\u0635-768x576-1.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u063a\u0645\u0648\u0633-\u0627\u0644\u062d\u0645\u0635-768x576-1-300x225.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062d\u0645\u0635 \u0647\u0648 \u063a\u0645\u0648\u0633 \u0644\u0630\u064a\u0630 \u0645\u0635\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062d\u0645\u0635 \u0648\u0627\u0644\u0637\u062d\u064a\u0646\u0629 \u0648\u0627\u0644\u062b\u0648\u0645 \u0648\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0627\u0644\u0630\u064a \u064a\u062a\u0646\u0627\u0633\u0628 \u0628\u0634\u0643\u0644 \u0631\u0627\u0626\u0639 \u0645\u0639 \u0627\u0644\u062c\u0632\u0631. <\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062d\u0645\u0635 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0628\u064a\u0646\u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062c\u0632\u0631 \u0639\u0644\u0649 \u0645\u0627\u062f\u0629 \u0628\u064a\u062a\u0627 \u0643\u0627\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0647\u064a \u0645\u0642\u062f\u0645\u0629 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 \u0641\u064a \u062c\u0633\u0645\u0643.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0628\u064a\u062a\u0627 \u0643\u0627\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0631\u0624\u064a\u0629 \u0627\u0644\u0645\u062b\u0644\u0649 \u0648\u0635\u062d\u0629 \u0627\u0644\u0639\u064a\u0646.<\/span><\/li>\n<\/ul>\n<h3>14- \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0645\u063a\u0637\u0627\u0629 \u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629<\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14640\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0645\u0643\u0633\u0631\u0627\u062a-\u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629.webp\" alt=\"\u0645\u0643\u0633\u0631\u0627\u062a-\u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629\" width=\"747\" height=\"418\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0645\u0643\u0633\u0631\u0627\u062a-\u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629.webp 747w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0645\u0643\u0633\u0631\u0627\u062a-\u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629-300x168.webp 300w\" sizes=\"(max-width: 747px) 100vw, 747px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0645\u063a\u0637\u0627\u0629 \u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0647\u064a \u0633\u0646\u0627\u0643 \u0635\u062d\u064a \u0644\u0644\u062f\u0627\u064a\u062a \u0648\u062d\u0644\u0648\u0649 \u0645\u063a\u0630\u064a\u0629 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0643\u062a\u0628. \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062e\u0635\u0648\u0635.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u063a\u0646\u064a\u0629 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0647\u0627 \u0645\u062d\u0627\u0631\u0628\u0629 \u062c\u0632\u064a\u0626\u0627\u062a \u062a\u0633\u0645\u0649 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0645\u0631 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0648\u062a\u0631\u062a\u0628\u0637 \u0628\u0623\u0645\u0631\u0627\u0636 \u0645\u0632\u0645\u0646\u0629 \u0645\u062e\u062a\u0644\u0641\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u0633\u0627\u0647\u0645 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0627\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0643\u0631\u064a\u0627\u062a \u0645\u0636\u0627\u0641\u0629 \u0648\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 50\u066a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0643\u0627\u0643\u0627\u0648\u060c \u062d\u064a\u062b \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0623\u0643\u0633\u062f\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0623\u062e\u0631\u0649.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">15- \u0628\u064a\u0636 \u0645\u0633\u0644\u0648\u0642<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14641\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0631\u062c\u064a\u0645-\u0627\u0644\u0628\u064a\u0636-\u0648\u0623\u0636\u0631\u0627\u0631\u0647-768x432-4.webp\" alt=\"\u0631\u062c\u064a\u0645-\u0627\u0644\u0628\u064a\u0636-\u0648\u0623\u0636\u0631\u0627\u0631\u0647-768x432\" width=\"768\" height=\"432\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0631\u062c\u064a\u0645-\u0627\u0644\u0628\u064a\u0636-\u0648\u0623\u0636\u0631\u0627\u0631\u0647-768x432-4.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0631\u062c\u064a\u0645-\u0627\u0644\u0628\u064a\u0636-\u0648\u0623\u0636\u0631\u0627\u0631\u0647-768x432-4-300x169.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0633\u0644\u0648\u0642 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0645\u0644\u0627\u0621\u0645\u0629\u064b \u0648\u062a\u063a\u0630\u064a\u0629\u064b \u0648<a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%a8%d9%8a%d8%b6\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u064a\u0636<\/a> \u063a\u064a\u0631 \u0645\u062d\u062f\u0648\u062f\u0629! \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u064a\u0636 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0643\u0644 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u062a\u062d\u062a\u0648\u064a \u0628\u064a\u0636\u0629 \u0648\u0627\u062d\u062f\u0629 \u0643\u0628\u064a\u0631\u0629 (50 \u062c\u0631\u0627\u0645\u064b\u0627) \u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 6 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0643\u0648\u0644\u064a\u0646 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0623 \u060c \u0628 6 \u060c \u0628 12 \u060c \u062f \u060c \u0645\u0646 \u0628\u064a\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u0646\u0627\u0643 \u0635\u062d\u064a \u0644\u0644\u062f\u0627\u064a\u062a \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u064a\u0637\u064b\u0627 \u0648\u0645\u0646\u062a\u0650\u062c\u064b\u0627. \u0627\u0646\u062a\u0628\u0647 \u0644<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d9%83%d8%a7%d8%b1-%d8%b3%d9%86%d8%a7%d9%83-%d8%b5%d8%ad%d9%8a\/\" target=\"_blank\" rel=\"noopener\">\u0646\u0635\u0627\u0626\u062d \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u062a\u062c\u0646\u0628 \u0632\u064a\u0627\u062f\u0629 \u0648\u0632\u0646\u0643.<\/a> \u0627\u0644\u0633\u0646\u0627\u0643\u0633 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0633\u0647\u0644\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0648\u0645\u062d\u0645\u0648\u0644\u0629 \u0648\u0645\u063a\u0630\u064a\u0629 \u0648\u064a\u0645\u0643\u0646 \u062a\u062e\u0632\u064a\u0646\u0647\u0627 \u0639\u0644\u0649 \u0645\u0643\u062a\u0628\u0643 \u0623\u0648 \u0641\u064a \u0645\u0637\u0628\u062e \u0627\u0644\u0639\u0645\u0644. \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0644\u0630\u064a\u0630\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0628\u0633\u0647\u0648\u0644\u0629 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u0627\u0644\u0639\u0645\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0646\u0642\u0644.<\/span><\/p>\n<p><!--more--><\/p>\n<p>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.healthline.com\/nutrition\/healthy-snacks-for-work#TOC_TITLE_HDR_26\" target=\"_blank\" rel=\"noopener\">Healthline<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0646\u0627\u0648\u0644 \u0633\u0646\u0627\u0643 \u0635\u062d\u064a \u0644\u0644\u062f\u0627\u064a\u062a \u0623\u062b\u0646\u0627\u0621 \u064a\u0648\u0645 \u0627\u0644\u0639\u0645\u0644 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0634\u0627\u0637\u0643 \u0648\u0625\u0646\u062a\u0627\u062c\u064a\u062a\u0643. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0644\u062e\u0631\u0648\u062c \u0628\u0623\u0641\u0643\u0627\u0631 \u0644\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0633\u0647\u0644\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0648\u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0645\u062d\u0645\u0648\u0644\u0629. \u0625\u0644\u064a\u0643 15 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0628\u0633\u064a\u0637\u0629 \u0648\u0635\u062d\u064a\u0629 \u0644\u0644\u0639\u0645\u0644. \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 \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 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14625,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1008,984,655,938],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0633\u0646\u0627\u0643-\u0635\u062d\u064a-\u0644\u0644\u062f\u0627\u064a\u062a-1024x536.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4877"}],"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=4877"}],"version-history":[{"count":13,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4877\/revisions"}],"predecessor-version":[{"id":14643,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4877\/revisions\/14643"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14625"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=4877"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=4877"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=4877"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}