{"id":5133,"date":"2021-09-03T10:00:29","date_gmt":"2021-09-03T08:00:29","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5133"},"modified":"2023-05-23T11:58:43","modified_gmt":"2023-05-23T09:58:43","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d9%84%d8%a8%d8%b7%d9%86-%d9%88%d8%a7%d9%84%d8%a7%d8%b1%d8%af%d8%a7%d9%81","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d9%84%d8%a8%d8%b7%d9%86-%d9%88%d8%a7%d9%84%d8%a7%d8%b1%d8%af%d8%a7%d9%81\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0627\u0631\u062f\u0627\u0641 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646"},"content":{"rendered":"

\u0633\u0646\u0631\u0643\u0632 \u0627\u0644\u064a\u0648\u0645 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0627\u0631\u062f\u0627\u0641 \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u062d\u0631\u0643\u0627\u062a \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645. \u062a\u0639\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0642\u0648\u064a\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062c\u0639\u0644 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0634\u0631\u064a\u0637 \u0645\u0642\u0627\u0648\u0645\u0629 \u0635\u063a\u064a\u0631 \u062d\u0648\u0644 \u0643\u0627\u062d\u0644\u064a\u0643 \u0623\u0648 \u0641\u062e\u0630\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0642\u064a\u0627\u0645\u0643 \u0628\u0627\u0644\u062d\u0631\u0643\u0629. \u0633\u062a\u0636\u0645\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 (\u0648\u0639\u062f\u0645 \u062a\u0631\u0643\u0647\u0645\u0627 \u064a\u0633\u0642\u0637\u0627\u0646 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644)\u060c \u0648\u0628\u0627\u0644\u0637\u0628\u0639 \u0633\u062a\u062c\u0639\u0644 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u062e\u0644\u0641 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629.<\/p>\n

\u0644\u0627 \u062a\u0646\u0633 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f<\/a> \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646\u0643 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0631\u0648\u0646\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062a\u0642\u0644\u064a\u0644 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a>.<\/p>\n

\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a>
\n \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/p>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0627\u0631\u062f\u0627\u0641<\/h2>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a> \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0646\u0633\u062a\u0647\u062f\u0641 \u0628\u0647\u0627 \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u064a\u0646\u062a\u062c \u0639\u0646\u0647\u0627 \u062d\u0631\u0642 \u0639\u062f\u062f \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062d\u0633\u0628 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0648\u0642\u062a\u0647\u060c \u0648\u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0643\u0648\u0646 \u0645\u062e\u0635\u0635\u0629 \u0644\u0645\u0646\u0627\u0637\u0642 \u0645\u0639\u064a\u0646\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u063a\u064a\u0631\u0647\u0627\u060c \u0644\u0643\u0646\u0647\u0627 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u062a\u0624\u062f\u064a \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647.<\/p>\n

\u0627\u062a\u062c\u0627\u0647\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646
\n\u0642\u0645 \u0628\u0643\u0644 \u062d\u0631\u0643\u0629 \u0623\u062f\u0646\u0627\u0647 \u0644\u0641\u062a\u0631\u0629 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0648\u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629 (\u0627\u0644\u062e\u064a\u0627\u0631 1 \u0623\u0648 2 \u0623\u0648 3). \u0628\u0639\u062f \u062d\u0631\u0643\u062a\u0643 \u0627\u0644\u0623\u062e\u064a\u0631\u0629\u060c \u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629. \u0647\u0630\u0647 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629. \u0642\u0645 \u0628\u0639\u0645\u0644 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0628\u0623\u0643\u0645\u0644\u0647\u0627 3-5 \u0645\u0631\u0627\u062a.<\/p>\n

\u0627\u0644\u062e\u064a\u0627\u0631 1: 30 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \u060c 30 \u062b\u0627\u0646\u064a\u0629 \u0631\u0627\u062d\u0629
\n\u0627\u0644\u062e\u064a\u0627\u0631 2: 40 \u062b\u0627\u0646\u064a\u0629 \u0639\u0645\u0644 \u060c 20 \u062b\u0627\u0646\u064a\u0629 \u0631\u0627\u062d\u0629
\n\u0627\u0644\u062e\u064a\u0627\u0631 3: 50 \u062b\u0627\u0646\u064a\u0629 \u0639\u0645\u0644 \u060c 10 \u062b\u0648\u0627\u0646 \u0631\u0627\u062d\u0629<\/p>\n

1-\u00a0<\/span>Duck Walk to Stand<\/span><\/h3>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

1- \u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.
\n2- \u0642\u0645 \u0628\u0639\u0645\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0639\u0627\u062f\u0629 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641\u060c \u0648\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u0648\u062c\u0639\u0644 \u0641\u062e\u0630\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u064a\u0646 \u0644\u0644\u0623\u0631\u0636.
\n3- \u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0647\u0630\u0627\u060c \u062a\u0642\u062f\u0645 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u062b\u0645 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u0623\u0645\u0627\u0645. \u0642\u0641 \u0627\u0644\u0622\u0646.
\n4- \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0648\u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0629 \u062a\u0631\u0627\u062c\u0639 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0623\u0648\u0644\u0627\u064b\u060c \u0645\u062a\u0628\u0648\u0639\u0629 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u062d\u062a\u0649 \u062a\u0639\u0648\u062f \u0625\u0644\u0649 \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u0623\u0635\u0644\u064a\u0629. \u0642\u0641 \u0627\u0644\u0622\u0646.
\n5- \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u0646\u0645\u0637\u060c \u0648\u0627\u062c\u0644\u0633 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0627\u0644\u0645\u0634\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u0644\u0644\u0648\u0642\u0648\u0641. \u062b\u0645 \u0627\u062c\u0644\u0633 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0627\u0645\u0634 \u0644\u0644\u062e\u0644\u0641 \u0644\u062a\u0642\u0641. \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0637\u0631\u064a\u0642\u060c \u0628\u062f\u0651\u0644 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u062a\u064a \u062a\u0642\u0648\u062f \u0628\u0647\u0627 \u0639\u0627\u062f\u0629\u064b. (\u0644\u0630\u0627 \u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062f\u0627\u0626\u0645\u064b\u0627 \u0642\u062f \u0627\u062a\u062e\u0630\u062a \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0641\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0623\u062e\u0630 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0628\u062d\u064a\u062b \u064a\u0638\u0644 \u0643\u0644\u0627 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0645\u062a\u0633\u0627\u0648\u064a\u064a\u0646).<\/p>\n

2-\u00a0<\/span>Squat Pulse<\/span><\/h3>\n

\"\u0633\u0643\u0648\u0627\u062a<\/p>\n

1- \u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.
\n2- \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0639\u0627\u062f\u0629 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0633\u0642\u0648\u0637 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0641\u062e\u0630\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u064a\u0646 \u0644\u0644\u0623\u0631\u0636.
\n3- \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639\u060c \u0642\u0645 \u0628\u0627\u0644\u0646\u0628\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0642\u0644\u064a\u0644\u064b\u0627\u060c \u062b\u0645 \u062e\u0641\u0636\u0647 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0623\u062f\u0646\u0649 \u0646\u0642\u0637\u0629 \u0641\u064a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.
\n4- \u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0638\u0644 \u0645\u0646\u062e\u0641\u0636\u064b\u0627 \u0648\u0644\u0627 \u062a\u0642\u0641 \u062a\u0645\u0627\u0645\u064b\u0627 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a.<\/div>\n

3-\u00a0<\/span>Flutter Kick<\/span><\/h3>\n

\"Flutter<\/p>\n

1- \u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0648\u062c\u0647\u0643 \u0645\u0639 \u0648\u0636\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u062c\u0627\u0646\u0628\u0643. \u0627\u062f\u0639\u0645 \u0646\u0641\u0633\u0643 \u0645\u0639 \u062b\u0646\u064a \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 90 \u062f\u0631\u062c\u0629\u060c \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0641\u064a \u0648\u0636\u0639 \u0645\u0627\u0626\u0644.
\n2- \u0623\u0634\u0631\u0643 \u0628\u0637\u0646\u0643 \u0648\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u062d\u0648\u0627\u0644\u064a 6 \u0628\u0648\u0635\u0627\u062a \u0639\u0646 \u0627\u0644\u0623\u0631\u0636. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u064a\u0645\u062b\u0644 \u062a\u062d\u062f\u064a\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u060c \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0623\u0639\u0644\u0649.
\n3- \u0627\u0631\u0643\u0644 \u0642\u062f\u0645\u064a\u0643 (\u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u0633\u0628\u062d \u0628\u0637\u0631\u064a\u0642\u0629 \u062d\u0631\u0629) \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644.<\/p>\n

4-\u00a0<\/span>Reverse Lunge – Alternating Sides<\/span><\/h3>\n

\"Reverse<\/p>\n

1- \u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.
\n2- \u062a\u0631\u0627\u062c\u0639 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 core \u0645\u0634\u062a\u0631\u0643\u0627\u060c \u0648\u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b.
\n3- \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062f\u0641\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0644\u062a\u0642\u062f\u0645 \u0644\u0644\u0623\u0645\u0627\u0645.
\n4- \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631. \u062a\u0648\u0627\u0635\u0644 \u0628\u064a\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.
\n5- \u0627\u062c\u0639\u0644 \u0627\u0644\u0623\u0645\u0631 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629: \u0623\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/p>\n

5-\u00a0<\/span>Mountain Climber<\/span><\/h3>\n
\n
\"\u062a\u0645\u0627\u0631\u064a\u0646<\/div>\n<\/div>\n

1- \u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0628\u0644\u0627\u0646\u0643 \u0645\u0631\u062a\u0641\u0639\u060c \u0645\u0639 \u0645\u0639\u0635\u0645\u064a\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643\u060c \u0648\u0631\u062c\u0644\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646 \u062e\u0644\u0641\u0643\u060c \u0648\u062c\u0633\u0645\u0643 \u0645\u0634\u062f\u0648\u062f\u064b\u0627.
\n2- \u0627\u0634\u063a\u0644 \u0628\u0637\u0646\u0643 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0648\u0635\u0644 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643.
\n3- \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0627\u0633\u062d\u0628 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643.
\n4- \u0623\u0639\u062f \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.
\n5- \u062a\u0648\u0627\u0635\u0644 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0648\u062a\u062d\u0631\u0643 \u0628\u0633\u0631\u0639\u0629.<\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/a><\/p>\n

\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/h4>\n

\u064a\u0646\u0635\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621\u00a0\u0628\u0640150 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u060c \u0623\u0648 75 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0642\u0648\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a> \u0627\u0644\u0639\u062f\u064a\u062f\u0629\u060c \u0648\u0645\u0646\u0647\u0627:<\/p>\n

1- \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647.<\/p>\n

2- \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n

3- \u062a\u0646\u0638\u064a\u0645 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/p>\n

3-\u00a0\u062a\u0646\u0638\u064a\u0645 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645.<\/p>\n

4- \u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0631\u0642.<\/p>\n

5- \u062a\u0642\u0648\u064a\u0629 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629.<\/p>\n

6- \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u0645\u062d\u0627\u0631\u0628\u0629 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628.<\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631: Self<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
\u0633\u0646\u0631\u0643\u0632 \u0627\u0644\u064a\u0648\u0645 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0627\u0631\u062f\u0627\u0641 \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u062d\u0631\u0643\u0627\u062a \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645. \u062a\u0639\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0642\u0648\u064a\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062c\u0639\u0644 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0634\u0631\u064a\u0637 \u0645\u0642\u0627\u0648\u0645\u0629 \u0635\u063a\u064a\u0631 \u062d\u0648\u0644 \u0643\u0627\u062d\u0644\u064a\u0643 \u0623\u0648 \u0641\u062e\u0630\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0642\u064a\u0627\u0645\u0643 \u0628\u0627\u0644\u062d\u0631\u0643\u0629. \u0633\u062a\u0636\u0645\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 (\u0648\u0639\u062f\u0645 \u062a\u0631\u0643\u0647\u0645\u0627 \u064a\u0633\u0642\u0637\u0627\u0646 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644)\u060c \u0648\u0628\u0627\u0644\u0637\u0628\u0639 \u0633\u062a\u062c\u0639\u0644 …<\/p>\n","protected":false},"author":15,"featured_media":14376,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1056,788,359],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/09\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648-\u0644\u0644\u0628\u0637\u0646-\u0648\u0627\u0644\u0627\u0631\u062f\u0627\u0641-\u0644\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5133"}],"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=5133"}],"version-history":[{"count":12,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5133\/revisions"}],"predecessor-version":[{"id":14385,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5133\/revisions\/14385"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14376"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=5133"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=5133"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=5133"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}