{"id":5176,"date":"2021-09-09T13:15:33","date_gmt":"2021-09-09T11:15:33","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5176"},"modified":"2021-09-09T13:15:33","modified_gmt":"2021-09-09T11:15:33","slug":"%d8%a7%d9%84%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9-%d9%81%d9%8a-%d8%a7%d9%84%d8%af%d8%ac%d8%a7%d8%ac","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9-%d9%81%d9%8a-%d8%a7%d9%84%d8%af%d8%ac%d8%a7%d8%ac\/","title":{"rendered":"\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0641\u0648\u0627\u0626\u062f\u0647 \u0637\u0631\u0642 \u0637\u0647\u064a\u0647 \u0627\u0644\u0635\u062d\u064a\u0629"},"content":{"rendered":"

\u064a\u064f\u0639\u062a\u0628\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0623\u0643\u062b\u0631 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u0628\u064a\u0636\u0627\u0621 \u0634\u064a\u0648\u0639\u064b\u0627 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0648\u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0628\u0627\u0644\u0623\u062e\u0635\u060c \u0641\u0647\u064a \u063a\u064a\u0631 \u0645\u0643\u0644\u0641\u0629 \u0648\u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0648\u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0639\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u064a\u0645\u0643\u0646 \u064a\u0645\u0643\u0646 \u062a\u0642\u062f\u064a\u0645\u0647\u0627 \u0628\u0637\u0631\u0642 \u0645\u062a\u0646\u0648\u0639\u0629. \u0633\u062a\u062c\u062f \u0647\u0646\u0627 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u062d\u0642\u0627\u0626\u0642 \u063a\u0630\u0627\u0626\u064a\u0629 \u0639\u0646 \u0623\u062c\u0632\u0627\u0621 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u062f\u062c\u0627\u062c.<\/span><\/p>\n

\u0633\u062a\u062c\u062f \u0623\u064a\u0636\u0627 \u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0639\u0646 \u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0648\u0639\u064a\u0648\u0628\u0647\u0627 \u0627\u0644\u0635\u062d\u064a\u0629 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u062a\u0639\u0644\u0645 \u0643\u064a\u0641\u064a\u0629 \u062a\u0636\u0645\u064a\u0646 \u0648\u0635\u0641\u0627\u062a \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0635\u062d\u064a\u0629<\/a> \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/span><\/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

\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u062c\u0627\u062c<\/span><\/h2>\n

\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0641\u064a \u0641\u062e\u0630 \u062f\u062c\u0627\u062c \u0648\u0627\u062d\u062f\u0629 \u0645\u0639 \u0627\u0644\u0639\u0638\u0645 (114 \u062c\u0631\u0627\u0645)
\n<\/span>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 264
\n<\/span>\u0627\u0644\u062f\u0647\u0648\u0646: 15.3 \u062c\u0645
\n<\/span>\u0635\u0648\u062f\u064a\u0648\u0645: 99 \u0645\u0644\u063a
\n<\/span>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a: 0 \u062c\u0645
\n<\/span>\u0627\u0644\u0623\u0644\u064a\u0627\u0641: 0 \u062c\u0645
\n<\/span>\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a: 0 \u062c\u0645
\n<\/span>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 29.6 \u062c\u0631\u0627\u0645<\/span><\/p><\/blockquote>\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0647\u062a\u0645\u0627 \u0628\u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/a> \u0641\u0647\u0644 \u0633\u0628\u0642 \u0644\u0643 \u0623\u0646 \u0642\u0645\u062a \u0628\u0641\u062d\u0635 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0641\u0631\u0627\u062e \u0627\u0644\u0645\u0634\u0648\u064a\u0629\u061f \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0631\u0642\u0645 \u0623\u0639\u0644\u0649 \u0645\u0645\u0627 \u062a\u062a\u0648\u0642\u0639. \u062a\u0648\u0641\u0631 \u0627\u0644\u062d\u0635\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 160 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627\u060c \u0648\u0630\u0644\u0643 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0623\u0643\u0644 \u062b\u0644\u0627\u062b \u0623\u0648\u0646\u0635\u0627\u062a \u0641\u0642\u0637 (100 \u062c\u0631\u0627\u0645 \u062a\u0642\u0631\u064a\u0628\u0627). \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0623\u0643\u0644\u0648\u0646 \u0623\u0643\u0628\u0631 \u0628\u0643\u062b\u064a\u0631.<\/span><\/p>\n

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

\u062c\u0644\u062f \u0627\u0644\u062f\u062c\u0627\u062c \u0647\u0648 \u0645\u0635\u062f\u0631 \u0622\u062e\u0631 \u0644\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0641\u0625\u0646 \u0623\u0648\u0646\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u062c\u0644\u062f \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a (\u0628\u062f\u0648\u0646 \u0627\u0644\u0644\u062d\u0645) (28 \u062c\u0631\u0627\u0645) \u062a\u0648\u0641\u0631 128 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 11 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a\u060c \u0628\u0628\u0633\u0627\u0637\u0629 \u0642\u0634\u0631 \u0627\u0644\u062c\u0644\u062f \u0628\u0646\u0643\u0647\u0629 \u0627\u0644\u0632\u0628\u062f\u0629 \u0648\u0627\u0644\u0645\u0644\u062d \u0642\u0628\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645.<\/span><\/p>\n

\"\u0648\u062c\u0628\u0627\u062a<\/a><\/p>\n

\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0623\u062c\u0632\u0627\u0621\u0647 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629<\/span><\/h3>\n

\u0647\u0644 \u064a\u062a\u063a\u064a\u0631 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0646\u062f\u0645\u0627 \u062a\u0623\u0643\u0644 \u062c\u0632\u0621\u064b\u0627 \u0645\u062e\u062a\u0644\u0641\u064b\u0627 \u0645\u0646 \u0627\u0644\u0637\u0627\u0626\u0631\u061f \u0646\u0639\u0645\u060c \u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0647\u0648 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0643\u062b\u0631 \u0635\u062d\u0629. \u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0645\u0642\u0627\u0631\u0646\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.<\/span><\/p>\n

\"\u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/p>\n

–\u00a0 \u0641\u062e\u0630 \u062f\u062c\u0627\u062c\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0628\u062f\u0648\u0646 \u062c\u0644\u062f:<\/span><\/h4>\n

\u062a\u0648\u0641\u0631 90 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627\u060c \u0648 13 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648 0 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648 4 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648 1 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u0648 2 \u062c\u0631\u0627\u0645 \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\u060c \u0648 1 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u0648 233 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645.<\/span><\/p>\n

– \u0641\u062e\u0630 \u062f\u062c\u0627\u062c\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0645\u062e\u0628\u0648\u0632\u0629 \u0628\u0627\u0644\u062c\u0644\u062f:<\/span><\/h4>\n

\u062a\u0648\u0641\u0631 140 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648 14 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u06480 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u06489 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u06483 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u06484 \u062c\u0631\u0627\u0645\u0627\u062a \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\u060c \u06482 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u0648 275 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645.<\/span><\/p>\n

– \u0633\u064a\u0642\u0627\u0646 \u062f\u062c\u0627\u062c \u0645\u062e\u0628\u0648\u0632\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0628\u062f\u0648\u0646 \u062c\u0644\u062f:<\/span><\/h4>\n

\u062a\u0648\u0641\u0631 66 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627\u060c \u0648 11 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u06480 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u06482 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u06481 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u06481 \u062c\u0631\u0627\u0645 \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\u060c \u06481 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u0648206 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645.<\/span><\/p>\n

– \u0633\u064a\u0642\u0627\u0646 \u062f\u062c\u0627\u062c \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0645\u0637\u0628\u0648\u062e\u0629 \u0628\u0627\u0644\u062c\u0644\u062f:<\/span><\/h4>\n

\u062a\u0648\u0641\u0631 97 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627\u060c \u064812 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u06480 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u06485 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u06481 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u06482 \u062c\u0631\u0627\u0645 \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\u060c \u06481 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u0648241 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645.<\/span><\/p>\n

– \u062c\u0646\u0627\u062d \u062f\u062c\u0627\u062c \u0645\u062e\u0628\u0648\u0632 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0627\u0644\u062d\u062c\u0645 \u0628\u062f\u0648\u0646 \u062c\u0644\u062f:<\/span><\/h4>\n

\u064a\u0648\u0641\u0631 42 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u060c \u06486 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u06480 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u06482 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u06480 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u06481 \u062c\u0631\u0627\u0645 \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\u060c \u06480 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u064887 \u0645\u0644\u0644\u064a\u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645.<\/span><\/p>\n

– \u062c\u0646\u0627\u062d \u062f\u062c\u0627\u062c \u0648\u0627\u062d\u062f \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0627\u0644\u062d\u062c\u0645 \u0645\u062e\u0628\u0648\u0632 \u0628\u0627\u0644\u062c\u0644\u062f:<\/span><\/h4>\n

\u064a\u0648\u0641\u0631 86 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u060c \u06488 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u06480 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u06486 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u06482 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u06483 \u062c\u0631\u0627\u0645\u0627\u062a \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\u060c \u06481 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u0648143 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645.<\/span><\/p>\n

\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062f\u062c\u0627\u062c \u0644\u0644\u062f\u0627\u064a\u062a \u0648\u0644\u0644\u0635\u062d\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645<\/span><\/h5>\n

\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0635\u062f\u0631\u064b\u0627 \u0645\u0645\u062a\u0627\u0632\u064b\u0627 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u0645<\/a>. \u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0623\u064a\u0636\u064b\u0627 \u0645\u0635\u062f\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u062c\u062f\u064b\u0627 \u0644\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 6 \u0648\u0627\u0644\u0646\u064a\u0627\u0633\u064a\u0646. \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0637\u0647\u064a \u0627\u0644\u062a\u064a \u062a\u062e\u062a\u0627\u0631\u0647\u0627\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062f\u062c\u0627\u062c \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645.<\/span><\/p>\n

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

\"\u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u062a\u062e\u0632\u064a\u0646\u0647 \u0628\u0623\u0645\u0627\u0646<\/span><\/h4>\n

\u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0642\u0644 \u062f\u0647\u0648\u0646\u064b\u0627 \u0647\u0648 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0646\u0632\u0648\u0639\u0629 \u0627\u0644\u0639\u0638\u0645 \u0648\u0627\u0644\u062c\u0644\u062f. \u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0643\u062b\u0631 \u0627\u0642\u062a\u0635\u0627\u062f\u0627 \u0647\u0648 \u0634\u0631\u0627\u0621 \u0627\u0644\u0637\u0627\u0626\u0631 \u0643\u0644\u0647 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0645\u064a\u0639 \u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062f\u062c\u0627\u062c. \u0639\u0646\u062f \u0637\u0647\u064a \u0627\u0644\u062f\u062c\u0627\u062c\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0637\u0647\u064a \u0627\u0644\u062f\u0648\u0627\u062c\u0646 \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0623\u063a\u0631\u0627\u0636 \u0633\u0644\u0627\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0621. \u064a\u0645\u0643\u0646 \u062e\u0628\u0632 \u0645\u0639\u0638\u0645 \u0627\u0644\u062f\u062c\u0627\u062c \u0641\u064a \u0627\u0644\u0641\u0631\u0646 \u0639\u0646\u062f \u062d\u0648\u0627\u0644\u064a 375 \u062f\u0631\u062c\u0629 \u0641\u0647\u0631\u0646\u0647\u0627\u064a\u062a \u062d\u062a\u0649 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u0648\u0641\u0642\u064b\u0627 \u0644\u062e\u062f\u0645\u0629 \u0633\u0644\u0627\u0645\u0629 \u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u062a\u0641\u062a\u064a\u0634 \u0647\u064a \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u062f\u0627\u062e\u0644\u064a\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 165 \u062f\u0631\u062c\u0629.<\/span><\/p>\n

\u0637\u0631\u0642 \u0635\u062d\u064a\u0629 \u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u062f\u062c\u0627\u062c<\/span><\/h5>\n

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\"\u0648\u062c\u0628\u0627\u062a<\/a><\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631: Verywellfit<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
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