{"id":4939,"date":"2021-07-16T20:41:23","date_gmt":"2021-07-16T18:41:23","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4939"},"modified":"2023-05-09T12:29:10","modified_gmt":"2023-05-09T10:29:10","slug":"%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%af%d8%a7%d9%8a%d8%aa-%d9%84%d9%84%d8%aa%d8%ae%d8%b3%d9%8a%d8%b3","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%af%d8%a7%d9%8a%d8%aa-%d9%84%d9%84%d8%aa%d8%ae%d8%b3%d9%8a%d8%b3\/","title":{"rendered":"5 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0628\u0623\u0633\u0647\u0644 \u0637\u0631\u064a\u0642\u0629"},"content":{"rendered":"<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0628\u062f\u0623 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629 \u0635\u062d\u064a \u062a\u0628\u062d\u062b \u0639\u0646 <strong>\u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a<\/strong> \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u062a\u0643\u0648\u0646 \u0633\u0647\u0644\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0648\u0645\u0643\u0648\u0646\u0627\u062a\u0647\u0627 \u0645\u062a\u0648\u0641\u0631\u0629 \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u062a\u0648\u0641\u064a\u0631\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629\u060c \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0646\u0638\u0627\u0645\u0643 \u0648\u0639\u062f\u0645 \u0627\u0644\u0644\u062c\u0648\u0621 \u0644\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062c\u0627\u0647\u0632\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629\u060c \u0644\u0630\u0644\u0643 \u062c\u0645\u0639\u0646\u0627 \u0644\u0643 \u0647\u0646\u0627 5 \u0648\u062c\u0628\u0627\u062a \u0644\u0630\u064a\u0630\u0629 \u0648\u0633\u0631\u064a\u0639\u0629.<\/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>\u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0644\u0644\u062a\u062e\u0633\u064a\u0633<\/h2>\n<p>\u0627\u062e\u062a\u0631 \u062f\u0627\u0626\u0645\u0627 <a href=\"https:\/\/blog.elcoach.me\/articles\/15-%d8%b7%d8%b9%d8%a7%d9%85-%d9%84%d8%b9%d9%85%d9%84-%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%af%d8%a7%d9%8a%d8%aa-%d9%87%d8%a7%d9%8a%d9%84%d8%a9-%d9%84%d8%aa%d8%ae%d8%b3%d9%8a%d8%b3-%d8%a7%d9%84%d8%ac\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0643\u0648\u0646\u0627\u062a \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062f\u0627\u064a\u062a \u0627\u0644\u0635\u062d\u064a\u0629<\/a> \u0644\u062a\u0635\u0646\u0639 \u0645\u0632\u064a\u062c\u0627 \u0631\u0627\u0626\u0639\u0627 \u0648\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0648\u0635\u0641\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643.<\/p>\n<h3><span style=\"font-weight: 400;\">1- \u0633\u0644\u0637\u0629 \u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0623\u0631\u0632<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-14150 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u0644\u0628\u064a\u0636-\u0648\u0627\u0644\u0627\u0631\u0632.webp\" alt=\"\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u0644\u0628\u064a\u0636-\u0648\u0627\u0644\u0627\u0631\u0632\" width=\"767\" height=\"639\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u0644\u0628\u064a\u0636-\u0648\u0627\u0644\u0627\u0631\u0632.webp 767w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u0644\u0628\u064a\u0636-\u0648\u0627\u0644\u0627\u0631\u0632-300x250.webp 300w\" sizes=\"(max-width: 767px) 100vw, 767px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u064f\u0639\u062a\u0628\u0631 \u0647\u0630\u0647 \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0631\u0627\u0626\u0639 \u0644\u0628\u0642\u0627\u064a\u0627 \u0627\u0644\u0637\u0639\u0627\u0645: \u0623\u064a \u0623\u0631\u0632 \u0628\u0646\u064a \u0634\u0647\u064a \u0623\u0648 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u064a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0633\u0644\u0637\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;\">1\/2 \u0643\u0648\u0628 \u0623\u0631\u0632 \u0628\u0646\u064a \u0645\u0637\u0628\u0648\u062e<\/span><\/li>\n<li>\u0643\u0648\u0628 \u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u062e\u0636\u0631\u0627\u0621 \u0645\u0637\u0628\u0648\u062e\u0629<\/li>\n<li>\u062d\u0628\u0629 \u0628\u0631\u0642\u0648\u0642 \u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0631\u0641\u064a\u0639\u0629<\/li>\n<li>2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062c\u0648\u0632 \u0627\u0644\u0645\u0641\u0631\u0648\u0645<\/li>\n<li>\u0628\u064a\u0636\u0629 \u0645\u0637\u0628\u0648\u062e\u0629 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d<\/li>\n<li>\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0632\u064a\u062a<\/li>\n<li>2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646 \u0637\u0627\u0632\u062c<\/li>\n<li>1\/4 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d<\/li>\n<li>\u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f \u0645\u0637\u062d\u0648\u0646<\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1- \u064a\u064f\u0645\u0632\u062c \u0627\u0644\u0623\u0631\u0632 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0648\u0627\u0644\u062e\u0648\u062e \u0648\u0627\u0644\u062c\u0648\u0632 \u0648\u0627\u0644\u0628\u064a\u0636 \u0641\u064a \u0648\u0639\u0627\u0621.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u0623\u0636\u0641 \u0645\u0644\u0639\u0642\u0629 \u0627\u0644\u0632\u064a\u062a \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644\u061b \u0648\u0642\u0644\u0628\u0647\u0627.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u064a\u0645\u0643\u0646\u0643 \u062a\u0631\u062c\u0647\u0627 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u064a\u0648\u0645\u064a\u0646.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">2- \u0633\u0644\u0637\u0629 \u0627\u0644\u062d\u0645\u0635 \u0627\u0644\u0645\u0642\u0631\u0645\u0634\u0629<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-14152 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u0644\u062d\u0645\u0635-1.webp\" alt=\"\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u0644\u062d\u0645\u0635\" width=\"420\" height=\"420\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u0644\u062d\u0645\u0635-1.webp 420w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u0644\u062d\u0645\u0635-1-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u0644\u062d\u0645\u0635-1-150x150.webp 150w\" sizes=\"(max-width: 420px) 100vw, 420px\" \/><\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a\u00a0<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1\/4 \u0643\u0648\u0628 \u0632\u0628\u0627\u062f\u064a \u0633\u0627\u062f\u0629 \u062e\u0627\u0644\u064a \u0627\u0644\u062f\u0633\u0645<\/span><\/li>\n<li>\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u062e\u0644 \u0639\u0635\u064a\u0631 \u0627\u0644\u062a\u0641\u0627\u062d<\/li>\n<li>\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0627\u0621<\/li>\n<li>1\/4 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d<\/li>\n<li>\u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f \u0645\u0637\u062d\u0648\u0646<\/li>\n<li>2 \u0643\u0648\u0628 \u062d\u0645\u0635 \u0645\u0633\u0644\u0648\u0642 \u0648\u0645\u0635\u0641\u0649<\/li>\n<li>2 1\/2 \u0643\u0648\u0628 \u0643\u0631\u0646\u0628 \u0623\u062e\u0636\u0631 \u0645\u0642\u0637\u0651\u0639 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d<\/li>\n<li>2 \u0633\u064a\u0642\u0627\u0646 \u0643\u0631\u0641\u0633 \u0645\u0642\u0637\u0639 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0631\u0641\u064a\u0639\u0629<\/li>\n<li>2 \u0643\u0648\u0628 \u062c\u0632\u0631 \u0645\u0628\u0634\u0648\u0631<\/li>\n<li>2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0633\u0645\u0633\u0645 \u0645\u062d\u0645\u0635<\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-13891 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2.webp\" alt=\"\u062f\u0627\u064a\u062a \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2.webp 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-1536x800.webp 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/strong>:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0641\u064a \u0648\u0639\u0627\u0621 \u0645\u062a\u0648\u0633\u0637\u200b\u200b\u060c \u0627\u062e\u0644\u0637 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0648\u0627\u0644\u062e\u0644 \u0648\u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0645\u0639\u064b\u0627 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u064a\u0636\u0627\u0641 \u0627\u0644\u062d\u0645\u0635 \u0648\u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0648\u0627\u0644\u0643\u0631\u0641\u0633 \u0648\u0627\u0644\u062c\u0632\u0631 \u0648\u064a\u064f\u0642\u0644\u0628 \u062b\u0645 \u062a\u064f\u0631\u0634 \u0628\u0630\u0648\u0631 \u0627\u0644\u0633\u0645\u0633\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0627\u0646\u0642\u0644 \u0627\u0644\u062e\u0644\u0637\u0629 \u0625\u0644\u0649 \u0643\u064a\u0633 \u0628\u0644\u0627\u0633\u062a\u064a\u0643\u064a \u0644\u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0623\u0648 \u0639\u0644\u0628\u0629 \u0637\u0639\u0627\u0645.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4- \u064a\u062d\u0641\u0638 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0644\u0645\u062f\u0629 4 \u0633\u0627\u0639\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0642\u0628\u0644 \u0627\u0644\u062a\u0642\u062f\u064a\u0645.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">3- \u0627\u0644\u0633\u0644\u0637\u0629 \u0627\u0644\u0625\u064a\u0637\u0627\u0644\u064a\u0629<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-14153 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u064a\u0637\u0627\u0644\u064a\u0629.webp\" alt=\"\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u064a\u0637\u0627\u0644\u064a\u0629\" width=\"616\" height=\"462\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u064a\u0637\u0627\u0644\u064a\u0629.webp 616w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u064a\u0637\u0627\u0644\u064a\u0629-300x225.webp 300w\" sizes=\"(max-width: 616px) 100vw, 616px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u0644\u0637\u0627\u062a \u0645\u0646 \u0623\u0641\u0636\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%af%d8%a7%d9%8a%d8%aa-%d8%b3%d9%87%d9%84%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062f\u0627\u064a\u062a \u0627\u0644\u0633\u0647\u0644\u0629<\/a> \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647\u0627\u060c \u0648\u064a\u0645\u0643\u0646 \u062a\u0642\u062f\u064a\u0645 \u0647\u0630\u0627 \u0643\u0637\u0628\u0642 \u0623\u0648\u0644 \u0623\u0648 \u0645\u0642\u0628\u0644\u0627\u062a \u0644\u0644\u0637\u0639\u0627\u0645\u060c \u0623\u0648 \u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a. \u064a\u064f\u0639\u062a\u0628\u0631 \u0627\u0644\u062d\u0645\u0635 \u0645\u0635\u062f\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641.\u00a0<\/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 \u0637\u0645\u0627\u0637\u0645 \u0645\u0642\u0637\u0639\u0629<\/span><\/li>\n<li>1 3\/4 \u0643\u0648\u0628 \u0628\u0635\u0644 \u0623\u062d\u0645\u0631 \u0645\u0641\u0631\u0648\u0645 \u0646\u0627\u0639\u0645\u0627\u064b<\/li>\n<li>\u0643\u0648\u0628 \u0631\u064a\u062d\u0627\u0646 \u0637\u0627\u0632\u062c \u0645\u0641\u0631\u0648\u0645<\/li>\n<li>1\/3 \u0643\u0648\u0628 \u062e\u0644 \u0628\u0644\u0633\u0645\u064a<\/li>\n<li>\u0645\u0644\u0639\u0642\u0629 \u0637\u0639\u0627\u0645 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646<\/li>\n<li>\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f \u0645\u0637\u062d\u0648\u0646<\/li>\n<li>1\/4 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d<\/li>\n<li>4 \u0641\u0635\u0648\u0635 \u062b\u0648\u0645 \u0645\u0641\u0631\u0648\u0645<\/li>\n<li>2 \u0643\u0648\u0628 \u062d\u0645\u0635 \u0645\u0633\u0644\u0648\u0642 \u0648\u0645\u064f\u0635\u0641\u0649<\/li>\n<li>1\/2 \u0643\u0648\u0628 \u062c\u0628\u0646\u0629 \u0641\u064a\u062a\u0627 \u0645\u0641\u062a\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- \u0627\u0645\u0632\u062c \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0627 \u0639\u062f\u0627 \u0627\u0644\u062c\u0628\u0646 \u0641\u064a \u0648\u0639\u0627\u0621 \u0648\u0627\u062a\u0631\u0643\u0647\u0645 \u0645\u0639\u0627 30 \u062f\u0642\u064a\u0642\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u062b\u0645 \u064a\u0636\u0627\u0641 \u0627\u0644\u062c\u0628\u0646 \u0639\u0644\u0649 \u0627\u0644\u0648\u062c\u0647 \u0648\u064a\u0642\u062f\u0645.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c<\/span><\/h3>\n<blockquote><p><em><span style=\"font-weight: 400;\">\u0630\u0643\u0631\u062a <a href=\"https:\/\/thebabygarage.com\/\" target=\"_blank\" rel=\"noopener\"><strong>\u0645\u062f\u0648\u0646\u0629 \u0630\u0627 \u0628\u064a\u0628\u064a \u062c\u0631\u0627\u062c<\/strong><\/a> \u0641\u064a \u0645\u0642\u0627\u0644\u0647\u0627 <a href=\"https:\/\/blog.thebabygarage.com\/3-%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%af%d8%a7%d9%8a%d8%aa-%d8%a8%d8%a7%d9%84%d8%af%d8%ac%d8%a7%d8%ac-%d8%b3%d9%87%d9%84%d8%a9-%d9%88%d8%ae%d9%81%d9%8a%d9%81%d8%a9\/\" target=\"_blank\" rel=\"noopener\">3 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0628\u0627\u0644\u062f\u062c\u0627\u062c \u0633\u0647\u0644\u0629 \u0648\u062e\u0641\u064a\u0641\u0629<\/a> \u0648\u0635\u0641\u0627\u062a \u0644\u0630\u064a\u0630\u0629 \u062a\u0639\u062a\u0645\u062f \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0639\u0644\u0649 \u0627\u0644\u062f\u062c\u0627\u062c\u060c \u0627\u0644\u0630\u064a \u064a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0623\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a.<\/span><\/em><\/p><\/blockquote>\n<h3><span style=\"font-weight: 400;\">4- \u062f\u062c\u0627\u062c \u0628\u0627\u0644\u062b\u0648\u0645 \u0648\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-14154 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0635\u062f\u0648\u0631-\u062f\u062c\u0627\u062c-\u062f\u0627\u064a\u062a-768x768-1.webp\" alt=\"\u0635\u062f\u0648\u0631-\u062f\u062c\u0627\u062c-\u062f\u0627\u064a\u062a-768x768\" width=\"768\" height=\"768\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0635\u062f\u0648\u0631-\u062f\u062c\u0627\u062c-\u062f\u0627\u064a\u062a-768x768-1.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0635\u062f\u0648\u0631-\u062f\u062c\u0627\u062c-\u062f\u0627\u064a\u062a-768x768-1-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0635\u062f\u0648\u0631-\u062f\u062c\u0627\u062c-\u062f\u0627\u064a\u062a-768x768-1-150x150.webp 150w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0645\u0642\u0627\u062f\u064a\u0631 \u0628\u0633\u064a\u0637\u0629 \u062c\u062f\u0627\u064b \u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0639\u0645\u0644 \u0648\u062c\u0628\u0629 \u0645\u0646 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0645\u0646 \u0627\u0644\u062f\u062c\u0627\u062c. \u0643\u0630\u0644\u0643 \u0641\u0625\u0646 \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0625\u0639\u062f\u0627\u062f \u0633\u0647\u0644\u0629 \u062c\u062f\u0627\u064b.\u00a0<\/span><\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">3 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646.\u00a0<\/span><\/li>\n<li>\u0642\u0637\u0639\u062a\u0627\u0646 \u0645\u0646 \u0635\u062f\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u062e\u0644\u064a.<\/li>\n<li>2 \u0641\u0635 \u0645\u0646 \u0627\u0644\u062b\u0648\u0645 \u0627\u0644\u0645\u0647\u0631\u0648\u0633.<\/li>\n<li>\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0628\u0642\u062f\u0648\u0646\u0633 \u0627\u0644\u0637\u0627\u0632\u062c\u060c \u0645\u0641\u0631\u0648\u0645.<\/li>\n<li>\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0634\u0637\u0629 (\u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629)<\/li>\n<li>\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0645\u0644\u062d \u0627\u0644\u0637\u0639\u0627\u0645<\/li>\n<li>\u0631\u0628\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0633\u0648\u062f.<\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1- \u062c\u0647\u0632 \u0648\u0639\u0627\u0621 \u0639\u0645\u064a\u0642 \u0648\u0636\u0639 \u0641\u064a\u0647 \u0643\u0644 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u0628\u0642\u062f\u0648\u0646\u0633 \u0648\u0627\u0644\u0634\u0637\u0629 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0648\u0627\u062e\u0644\u0637 \u0643\u0644 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u062c\u064a\u062f\u0627\u064b.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u0636\u0639 \u0642\u0637\u0639 \u0627\u0644\u062f\u062c\u0627\u062c \u062f\u0627\u062e\u0644 \u0627\u0644\u062e\u0644\u0637\u0629 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u0644\u0645\u062f\u0629 \u0646\u0635\u0641 \u0633\u0627\u0639\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0633\u062e\u0646 \u0645\u0642\u0644\u0627\u0629 \u0645\u0639 \u0645\u0644\u0639\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0632\u064a\u062a \u0648\u0636\u0639 \u0642\u0637\u0639 \u0627\u0644\u062f\u062c\u0627\u062c.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4- \u0627\u062a\u0631\u0643 \u0627\u0644\u062f\u062c\u0627\u062c \u062d\u062a\u0649 \u064a\u0646\u0636\u062c \u062a\u0645\u0627\u0645\u0627 \u0645\u0639 \u0627\u0644\u062a\u0642\u0644\u064a\u0628 \u062d\u062a\u0649 \u064a\u0628\u062f\u0623 \u0644\u0648\u0646\u0647 \u0641\u064a \u0627\u0644\u0625\u062d\u0645\u0631\u0627\u0631.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">5- \u0634\u064a\u0634 \u0637\u0627\u0648\u0648\u0642 \u0641\u064a \u0627\u0644\u062d\u0644\u0629<\/span><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-14155 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0634\u064a\u0634-\u0637\u0627\u0648\u0648\u0642-768x768-1.webp\" alt=\"\u0634\u064a\u0634-\u0637\u0627\u0648\u0648\u0642-768x768\" width=\"768\" height=\"768\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0634\u064a\u0634-\u0637\u0627\u0648\u0648\u0642-768x768-1.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0634\u064a\u0634-\u0637\u0627\u0648\u0648\u0642-768x768-1-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0634\u064a\u0634-\u0637\u0627\u0648\u0648\u0642-768x768-1-150x150.webp 150w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0634\u064a\u0634 \u0637\u0627\u0648\u0648\u0642 \u0645\u0646 \u0623\u062c\u0645\u0644 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062f\u062c\u0627\u062c. \u0644\u0627 \u064a\u0633\u062a\u063a\u0631\u0642 \u0648\u0642\u062a\u0627\u064b \u0637\u0648\u064a\u0644\u0627\u064b.<\/span><\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0645\u0643\u0639\u0628\u0627\u062a \u0641\u0631\u0627\u062e\u00a0<\/span><\/li>\n<li>\u0645\u0643\u0639\u0628\u0627\u062a \u0641\u0644\u0641\u0644 \u0623\u062d\u0645\u0631 \u0648\u0623\u062e\u0636\u0631<\/li>\n<li>\u0637\u0645\u0627\u0637\u0645<\/li>\n<li>\u0628\u0635\u0644<\/li>\n<li>\u0645\u0644\u062d<\/li>\n<li>\u0631\u0634\u0629 \u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f<\/li>\n<li>\u0645\u0644\u0639\u0642\u0629 \u0633\u0645\u0646 \u0628\u0644\u062f\u064a<\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0636\u0639 \u0627\u0644\u0633\u0645\u0646 \u0648\u0627\u0644\u062f\u062c\u0627\u062c \u0639\u0644\u0649 \u0627\u0644\u0646\u0627\u0631 \u0648\u0634\u0648\u062d\u0647\u0627 \u062c\u064a\u062f\u0627\u064b.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u0623\u0636\u0641 \u0628\u0627\u0642\u064a \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u062d\u062a\u0649 \u062a\u0646\u0636\u062c \u062c\u064a\u062f\u0627 \u062b\u0645 \u062a\u064f\u0642\u062f\u0645.<\/span><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.health.com\/food\/weight-loss-meals\" target=\"_blank\" rel=\"noopener\">Health<\/a><\/pre>\n<div class=\"jfk-bubble gtx-bubble\" style=\"visibility: visible; left: -34px; top: 3305px; opacity: 1; transition: opacity 0.218s ease-out 0s;\" role=\"alertdialog\" aria-describedby=\"bubble-3\">\n<div id=\"bubble-3\" class=\"jfk-bubble-content-id\">\n<div id=\"gtx-host\" style=\"min-width: 200px; max-width: 400px;\"><\/div>\n<\/div>\n<div class=\"jfk-bubble-closebtn-id jfk-bubble-closebtn\" tabindex=\"0\" role=\"button\" aria-label=\"Close\"><\/div>\n<div class=\"jfk-bubble-arrow-id jfk-bubble-arrow jfk-bubble-arrowdown\" style=\"left: 914.983px;\">\n<div class=\"jfk-bubble-arrowimplbefore\"><\/div>\n<div class=\"jfk-bubble-arrowimplafter\"><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0628\u062f\u0623 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629 \u0635\u062d\u064a \u062a\u0628\u062d\u062b \u0639\u0646 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u062a\u0643\u0648\u0646 \u0633\u0647\u0644\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0648\u0645\u0643\u0648\u0646\u0627\u062a\u0647\u0627 \u0645\u062a\u0648\u0641\u0631\u0629 \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u062a\u0648\u0641\u064a\u0631\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629\u060c \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0646\u0638\u0627\u0645\u0643 \u0648\u0639\u062f\u0645 \u0627\u0644\u0644\u062c\u0648\u0621 \u0644\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062c\u0627\u0647\u0632\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629\u060c \u0644\u0630\u0644\u0643 \u062c\u0645\u0639\u0646\u0627 \u0644\u0643 \u0647\u0646\u0627 5 \u0648\u062c\u0628\u0627\u062a \u0644\u0630\u064a\u0630\u0629 \u0648\u0633\u0631\u064a\u0639\u0629. \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 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14149,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[274,935,825,1015],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-2.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4939"}],"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=4939"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4939\/revisions"}],"predecessor-version":[{"id":14156,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4939\/revisions\/14156"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14149"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=4939"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=4939"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=4939"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}