{"id":5105,"date":"2021-08-23T09:00:05","date_gmt":"2021-08-23T07:00:05","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5105"},"modified":"2023-04-11T03:36:19","modified_gmt":"2023-04-11T01:36:19","slug":"%d9%87%d9%84-%d8%a7%d9%84%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86-%d9%8a%d8%b2%d9%8a%d8%af-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a3%d9%85-%d9%8a%d8%b6%d8%ae%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%87%d9%84-%d8%a7%d9%84%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86-%d9%8a%d8%b2%d9%8a%d8%af-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a3%d9%85-%d9%8a%d8%b6%d8%ae%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7\/","title":{"rendered":"\u0647\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u0623\u0645 \u064a\u0636\u062e\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0647\u0648 \u0645\u0643\u0645\u0644 \u0634\u0627\u0626\u0639 \u064a\u0633\u062a\u062e\u062f\u0645\u0647 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0648\u0631\u0648\u0627\u062f \u0627\u0644\u062c\u064a\u0645\u060c \u0645\u0639 \u0648\u062c\u0648\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062f\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645\u0647 \u0628\u0627\u0639\u062a\u0628\u0627\u0631\u0647 \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u0644\u0643\u0646 \u0647\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u062d\u0642\u0627\u061f \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0627\u0646\u062a\u0634\u0627\u0631\u064b\u0627 \u0644\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0647\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u0644\u0643\u0646 \u0647\u0630\u0627 \u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0623\u0645\u0631\u064b\u0627 \u0633\u064a\u0626\u064b\u0627\u060c \u0623\u0648 \u0646\u0648\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u0642\u062f \u062a\u0641\u0643\u0631 \u0641\u064a\u0647. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0646\u0642\u0648\u0645 \u0628\u062a\u0641\u0635\u064a\u0644 \u0627\u0644\u062d\u0642\u0627\u0626\u0642 \u0648\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0639\u0644\u0649 \u0623\u0633\u0626\u0644\u062a\u0643 \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0646\u0627\u062a\u062c\u0629 \u0639\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646.<\/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\"> \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;\">\u0647\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u0648\u0645\u0627 \u0647\u0648 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0635\u0644\u061f<\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646<\/a> \u0645\u0631\u0643\u0628 \u0637\u0628\u064a\u0639\u064a \u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u062b\u0644 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0648\u0627\u0644\u062f\u0648\u0627\u062c\u0646 \u0648\u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629. \u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u064a\u062e\u0632\u0646 \u0627\u0644\u0630\u0643\u0631 \u0627\u0644\u0628\u0627\u0644\u063a 70 \u0643\u062c\u0645 \u0641\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u062d\u0648\u0627\u0644\u064a 120 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u0645\u0639 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a\u060c \u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u0632\u064a\u0627\u062f\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u062e\u0632\u064a\u0646 \u062d\u0648\u0627\u0644\u064a 160 \u062c\u0631\u0627\u0645\u064b\u0627. \u0639\u0646\u062f \u0632\u064a\u0627\u062f\u0629 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0644\u062f\u064a\u0643\u060c \u0633\u062a\u0631\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646<\/a> \u0645\u0646 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u062a\u0645\u062b\u0644\u0629 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u0648\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634.\u00a0\u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644\u060c \u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u0632\u064a\u0644\u0629. \u0627\u0644\u0643\u062a\u0644\u0629\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u062c\u064a\u062f!<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3619\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u0643\u0631\u064a\u0627\u062a\u064a\u0646-\u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a-1024x836.jpg\" alt=\"\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a\" width=\"600\" height=\"490\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u0643\u0631\u064a\u0627\u062a\u064a\u0646-\u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a-1024x836.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u0643\u0631\u064a\u0627\u062a\u064a\u0646-\u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a-300x245.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u0643\u0631\u064a\u0627\u062a\u064a\u0646-\u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a-768x627.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/12\/\u0643\u0631\u064a\u0627\u062a\u064a\u0646-\u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a.jpg 1100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u064a\u0639\u0645\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d9%83%d9%85%d9%84-%d8%a7%d9%84%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0643\u0645\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646<\/a>\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0632\u064a\u062f \u0645\u0643\u0645\u0644\u0627\u062a <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0643\u0631\u064a\u0627\u062a\u064a\u0646<\/a> \u0645\u0646 \u0643\u0645\u064a\u0629 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0643\u0631\u064a\u0627\u062a\u064a\u0646 (PCr) \u062f\u0627\u062e\u0644 \u0627\u0644\u062e\u0644\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0643\u0645\u0635\u062f\u0631 \u0644\u0644\u0637\u0627\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0645\u062b\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644. \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a\u060c \u0633\u062a\u0633\u0645\u062d \u0644\u0643 \u0632\u064a\u0627\u062f\u0629 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0628\u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0643\u0627\u0633\u0628 \u0641\u064a \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0643\u064a \u064a\u0646\u062a\u062c \u062c\u0633\u0645\u0643 \u0641\u0633\u0641\u0648\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u062f\u062e\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0625\u0644\u0649 \u062e\u0644\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0628\u0631 \u0645\u062c\u0631\u0649 \u0627\u0644\u062f\u0645. \u0639\u0646\u062f\u0645\u0627 \u064a\u062f\u062e\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0641\u0642\u062f \u064a\u0633\u062d\u0628 \u0627\u0644\u0645\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u064a\u0629 \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0645\u0627\u0621 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-11255 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/1920x1000-02.jpg\" alt=\"\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/1920x1000-02.jpg 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/1920x1000-02-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/1920x1000-02-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/1920x1000-02-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/1920x1000-02-1536x800.jpg 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">\u0647\u0644 \u064a\u062c\u0639\u0644\u0643 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0633\u0645\u064a\u0646\u0627\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0645\u062f\u0649\u060c \u062a\u064f\u0638\u0647\u0631 \u0627\u0644\u0623\u062f\u0644\u0629 \u0623\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0633\u064a\u0632\u064a\u062f \u0645\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0627\u062a\u0628\u0639\u062a \u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644 \u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646. \u0647\u0630\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u062d \u0628\u0633\u0628\u0628 \u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u062e\u0644\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629\u060c \u064a\u0639\u062f \u0647\u0630\u0627 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0639\u0644\u0627\u0645\u0629 \u062c\u064a\u062f\u0629 \u0644\u0623\u0646\u0647 \u0645\u0624\u0634\u0631 \u0639\u0644\u0649 \u0623\u0646 \u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0644\u062f\u064a\u0643 \u0622\u062e\u0630\u0629 \u0641\u064a \u0627\u0644\u0627\u0632\u062f\u064a\u0627\u062f \u0645\u0645\u0627 \u0633\u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0623\u062f\u0627\u0621.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5107 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/08\/\u0647\u0644-\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646-\u064a\u0632\u064a\u062f-\u0627\u0644\u0648\u0632\u0646-\u0641\u0639\u0644\u0627.jpg\" alt=\"\u0647\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u0641\u0639\u0644\u0627\" width=\"480\" height=\"481\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/08\/\u0647\u0644-\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646-\u064a\u0632\u064a\u062f-\u0627\u0644\u0648\u0632\u0646-\u0641\u0639\u0644\u0627.jpg 480w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/08\/\u0647\u0644-\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646-\u064a\u0632\u064a\u062f-\u0627\u0644\u0648\u0632\u0646-\u0641\u0639\u0644\u0627-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/08\/\u0647\u0644-\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646-\u064a\u0632\u064a\u062f-\u0627\u0644\u0648\u0632\u0646-\u0641\u0639\u0644\u0627-300x300.jpg 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">\u0647\u0644 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u0632\u064a\u0644\u0629\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0642\u0635\u064a\u0631\u060c \u0644\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0643\u062a\u0633\u0628 \u062e\u0644\u0627\u0644 \u0645\u0643\u0645\u0644\u0627\u062a <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86-%d9%85%d9%88%d9%86%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/a> \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0639\u0636\u0644\u0627\u062a \u0647\u0632\u064a\u0644\u0629 \u0648\u0644\u0643\u0646 \u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u062e\u0644\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u062a\u062d\u062f\u062b \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0645\u062c\u0631\u062f \u062a\u0639\u0638\u064a\u0645 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a\u060c \u0633\u062a\u0633\u0645\u062d \u0644\u0643 \u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0628\u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0645\u0643\u0627\u0633\u0628 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0645\u062f\u0649 \u0641\u064a \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0627\u0644\u062a\u0648\u0627\u0632\u064a \u0645\u0639 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0641\u0625\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0645\u0643\u0645\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u064a\u0643\u062a\u0633\u0628\u0648\u0646 \u0639\u0627\u062f\u0629\u064b \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0641\u0639\u0644\u0648\u0646 \u0630\u0644\u0643. \u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u062f\u0644\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0647\u0630\u0627 \u0642\u062f \u064a\u0635\u0644 \u0625\u0644\u0649 1.8 \u0643\u062c\u0645 \u0628\u0639\u062f 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u0645\u0627 \u062a\u0645 \u0627\u0642\u062a\u0631\u0627\u062d \u0623\u0646 \u062a\u0648\u0631\u0645 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u0646\u0627\u062c\u0645 \u0639\u0646 \u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0645\u0627\u0621 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0623\u062d\u062f \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u062a\u064a \u064a\u0632\u064a\u062f \u0628\u0647\u0627 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u0632\u064a\u0644\u0629. \u0627\u0644\u0646\u0638\u0631\u064a\u0629 \u0647\u064a \u0623\u0646 \u062a\u0648\u0631\u0645 \u0627\u0644\u062e\u0644\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u064a\u0639\u0645\u0644 \u0643\u0645\u062d\u0641\u0632 \u064a\u0637\u0644\u0642 \u0633\u0644\u0633\u0644\u0629 \u0645\u0646 \u0627\u0644\u062a\u0641\u0627\u0639\u0644\u0627\u062a \u0627\u0644\u0623\u064a\u0636\u064a\u0629 \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0647\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u0641\u0639\u0644\u0627\u061f \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0642\u0635\u064a\u0631\u060c \u0642\u062f \u062a\u0632\u064a\u062f \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0644\u064a. \u0647\u0630\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u062d \u0628\u0633\u0628\u0628 \u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u0627\u0644\u062f\u0647\u0648\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u0632\u064a\u0644\u0629 \u0628\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u0644\u0630\u0644\u0643\u060c \u0645\u0647\u0645\u0627 \u0643\u0627\u0646 &#8220;\u0648\u0632\u0646 \u0627\u0644\u0645\u0627\u0621&#8221; \u0627\u0644\u0645\u0643\u062a\u0633\u0628\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646\u0647 \u064a\u0633\u062a\u062d\u0642 \u0627\u0644\u0639\u0646\u0627\u0621 \u0644\u0644\u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u062a\u064a \u064a\u062d\u0642\u0642\u0647\u0627 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><!--more--><\/p>\n<p>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.myprotein.ie\/blog\/supplements\/creatine-weight-gain\/\" target=\"_blank\" rel=\"noopener\">Myprotein<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0647\u0648 \u0645\u0643\u0645\u0644 \u0634\u0627\u0626\u0639 \u064a\u0633\u062a\u062e\u062f\u0645\u0647 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0648\u0631\u0648\u0627\u062f \u0627\u0644\u062c\u064a\u0645\u060c \u0645\u0639 \u0648\u062c\u0648\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062f\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645\u0647 \u0628\u0627\u0639\u062a\u0628\u0627\u0631\u0647 \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u0644\u0643\u0646 \u0647\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u062d\u0642\u0627\u061f \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0627\u0646\u062a\u0634\u0627\u0631\u064b\u0627 \u0644\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0647\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u0644\u0643\u0646 \u0647\u0630\u0627 \u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0623\u0645\u0631\u064b\u0627 \u0633\u064a\u0626\u064b\u0627\u060c \u0623\u0648 \u0646\u0648\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u0642\u062f \u062a\u0641\u0643\u0631 \u0641\u064a\u0647. \u0641\u064a &#8230;<\/p>\n","protected":false},"author":15,"featured_media":5106,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[15],"tags":[150,149,35,1048],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/08\/\u0647\u0644-\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646-\u064a\u0632\u064a\u062f-\u0627\u0644\u0648\u0632\u0646-1024x512.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5105"}],"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=5105"}],"version-history":[{"count":10,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5105\/revisions"}],"predecessor-version":[{"id":13532,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5105\/revisions\/13532"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/5106"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=5105"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=5105"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=5105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}