{"id":5447,"date":"2021-10-07T11:00:10","date_gmt":"2021-10-07T09:00:10","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5447"},"modified":"2021-10-08T14:58:44","modified_gmt":"2021-10-08T12:58:44","slug":"%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0643\u064a\u0641 \u062a\u062a\u0639\u0627\u0641\u0649 \u0645\u0646\u0647"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0627\u0646\u062a 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\u0623\u0644\u0645 \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0628\u0639\u062f 48 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0642\u064a\u0627\u0645\u0647\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0634\u0628\u0647 \u0627\u0644\u0645\u0646\u062d\u0631\u0641\u0629 \u0627\u0644\u0639\u0644\u0648\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0644\u0642\u0649 \u0628\u0639\u0636 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u062a\u062f\u0644\u064a\u0643\u064b\u0627 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0623\u062c\u0631\u0649 \u0622\u062e\u0631\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0631\u0628\u0627\u0637 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629. \u062e\u0644\u0635 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0625\u0644\u0649 \u0623\u0646 \u0643\u0644\u0627 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0643\u0627\u0646\u0627 \u0641\u0639\u0627\u0644\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u062a\u0633\u0627\u0648\u064d \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0645\u0624\u0642\u062a\u064b\u0627 \u0641\u064a \u062a\u0623\u062e\u0631 \u0638\u0647\u0648\u0631 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a (DOMS)\u060c \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u062d\u062b.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u0645\u0627 \u0645\u062e\u0627\u0637\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0645\u0641\u064a\u062f\u0629. \u0644\u0643\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0636\u0627\u0631\u064b\u0627 \u0628\u0644 \u0648\u062e\u0637\u064a\u0631\u064b\u0627 \u0639\u0644\u0649 \u0635\u062d\u062a\u0643. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u062a\u0627\u0644\u064a\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0623\u062e\u0630 \u0625\u062c\u0627\u0632\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062a\u0633\u0645\u062d \u0644\u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0631\u0627\u062d\u0629. \u0623\u062e\u0628\u0631 \u0637\u0628\u064a\u0628\u0643 \u0628\u0623\u064a \u0645\u0645\u0627 \u064a\u0644\u064a:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0623\u0648 \u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0646\u0632\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u062f \u0623\u0648 \u0623\u0645\u0631\u0627\u0636 \u0623\u062e\u0631\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0625\u0641\u0631\u0627\u0637.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u0631\u0642.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0644\u0629 \u0627\u0644\u0634\u0647\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u062f\u0647\u0648\u0631 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0623\u0648 \u062a\u062d\u0633\u0646 \u0637\u0641\u064a\u0641 \u062d\u062a\u0649 \u0628\u0639\u062f \u0627\u0644\u0631\u0627\u062d\u0629.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5452 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0641\u0648\u0627\u0626\u062f-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0642\u0648\u064a-1024x540.jpg\" alt=\"\u0641\u0648\u0627\u0626\u062f \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u064a\" width=\"700\" height=\"369\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0641\u0648\u0627\u0626\u062f-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0642\u0648\u064a-1024x540.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0641\u0648\u0627\u0626\u062f-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0642\u0648\u064a-300x158.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0641\u0648\u0627\u0626\u062f-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0642\u0648\u064a-768x405.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0641\u0648\u0627\u0626\u062f-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0642\u0648\u064a.jpg 1500w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">\u0625\u0635\u0627\u0628\u0629 \u0623\u0645 \u0623\u0644\u0645\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0644\u0645 \u0645\u0632\u0639\u062c\u064b\u0627\u060c \u0644\u0643\u0646 \u0644\u0627 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0624\u0644\u0645\u064b\u0627 \u062c\u062f\u064b\u0627. \u064a\u0642\u0644 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0639\u0627\u062f\u0629 \u0628\u0639\u062f 48 \u0625\u0644\u0649 72 \u0633\u0627\u0639\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u062f \u062a\u0634\u0645\u0644 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0627 \u064a\u0644\u064a:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0644\u0645 \u062d\u0627\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0623\u0648 \u0627\u0644\u063a\u062b\u064a\u0627\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0644\u0645 \u0644\u0627 \u064a\u0632\u0648\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0648\u0631\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0648\u062e\u0632 \u0623\u0648 \u062a\u0646\u0645\u064a\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0646\u0627\u0637\u0642 \u0630\u0627\u062a \u0639\u0644\u0627\u0645\u0627\u062a \u0633\u0648\u062f\u0627\u0621 \u0623\u0648 \u0632\u0631\u0642\u0627\u0621.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0645\u0635\u0627\u0628\u0629.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0648\u0627\u062c\u0647\u062a \u0647\u0630\u0647 \u0627\u0644\u0623\u0639\u0631\u0627\u0636\u060c \u0641\u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643. \u0642\u062f \u064a\u0648\u0635\u0648\u0646 \u0628\u0639\u0644\u0627\u062c\u0627\u062a \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062b\u0644\u062c \u0623\u0648 \u0627\u0644\u0623\u062f\u0648\u064a\u0629. \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u062e\u0637\u0648\u0631\u0629 \u060c \u0642\u062f \u064a\u0633\u062a\u062e\u062f\u0645 \u0637\u0628\u064a\u0628\u0643 \u0627\u0644\u0623\u0634\u0639\u0629 \u0627\u0644\u0633\u064a\u0646\u064a\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0644\u0627\u062c.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u062a\u062e\u0644\u0635 \u0645\u0646 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%aa%d8%aa%d8%ae%d9%84%d8%b5-%d9%85%d9%86-%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0644\u0644\u062a\u062e\u0644\u0635 \u0623\u0648 \u0645\u0646\u0639 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 DOMS<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0631\u062f \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0625\u062d\u0645\u0627\u0621\u060c \u0623\u062b\u0646\u0627\u0621 \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0647\u062f\u0626\u0629\u060c \u062a\u0642\u0648\u0645 \u0628\u062e\u0641\u0636 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0648\u062a\u0639\u062f\u064a\u0644 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u062d\u0627\u0644\u0629 \u0627\u0644\u0631\u0627\u062d\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0628\u0645\u0634\u064a \u062e\u0641\u064a\u0641 \u0623\u0648 \u062a\u062f\u0648\u0631 \u0628\u0633\u0647\u0648\u0644\u0629 \u0639\u0644\u0649 \u062f\u0631\u0627\u062c\u0629 \u062b\u0627\u0628\u062a\u0629 \u0644\u0645\u062f\u0629 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0645\u062f\u0629 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. \u064a\u062a\u0631\u0627\u0643\u0645 \u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0625\u062d\u0633\u0627\u0633\u064b\u0627 \u062d\u0627\u0631\u0642\u064b\u0627 \u0641\u064a \u0639\u0636\u0644\u0627\u062a\u0643. \u0633\u064a\u0633\u0645\u062d \u0644\u0643 \u0645\u0633\u062d\u0647\u0627 \u0628\u0627\u0644\u0639\u0648\u062f\u0629 \u0633\u0631\u064a\u0639\u064b\u0627 \u0639\u0646\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0633\u0637\u0648\u0627\u0646\u0629 \u0627\u0644\u0641\u0648\u0645 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">\u0641\u064a \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0644\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0647\u0630\u0647 \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0623\u0644\u0645 \u0623\u0648 \u062a\u0642\u0644\u064a\u0644\u0647:<\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u064a\u0648\u062c\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0623\u0648 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u062a\u0646\u0632\u0647 \u0627\u0644\u0633\u0647\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062f\u0648\u0631\u0627\u062a \u0627\u0644\u0633\u0628\u0627\u062d\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0628\u0633\u0647\u0648\u0644\u0629.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062f\u0623 \u0631\u0648\u062a\u064a\u0646\u064b\u0627 \u062c\u062f\u064a\u062f\u064b\u0627 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u0648 \u062a\u062d\u0627\u0648\u0644 \u0646\u0648\u0639\u064b\u0627 \u062c\u062f\u064a\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0623\u0648\u0644 \u0645\u0631\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u062a\u0628\u0627\u0637\u0623 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a\u0629 \u0641\u064a \u0634\u062f\u0629 \u0648\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0645\u0646\u0639 \u0627\u0644\u0623\u0644\u0645. \u0648\u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u062d\u0635\u0644 \u062f\u0627\u0626\u0645\u064b\u0627 \u0639\u0644\u0649 \u0645\u0648\u0627\u0641\u0642\u0629 \u0637\u0628\u064a\u0628\u0643 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0631\u0648\u062a\u064a\u0646\u064a\u0629 \u062c\u062f\u064a\u062f\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0648\u0645\u062f\u0649 \u0634\u0639\u0648\u0631\u0643 \u0628\u0627\u0644\u0623\u0644\u0645\u060c \u064a\u0645\u0643\u0646\u0643 \u0639\u0627\u062f\u0629\u064b \u0627\u0633\u062a\u0626\u0646\u0627\u0641 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0641\u064a \u063a\u0636\u0648\u0646 \u0623\u064a\u0627\u0645 \u0642\u0644\u064a\u0644\u0629 \u0625\u0644\u0649 \u0623\u0633\u0628\u0648\u0639 \u0628\u0639\u062f \u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u0627\u0639\u0645\u0644 \u0645\u0639 \u0645\u062a\u062e\u0635\u0635 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0645\u0639\u062a\u0645\u062f \u0644\u0625\u0646\u0634\u0627\u0621 \u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u0622\u0645\u0646 \u0648\u0641\u0639\u0627\u0644 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u062a\u0643\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0622\u0645\u0646\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0623\u0644\u0645 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639. \u0644\u0643\u0646 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0623\u062e\u0630 \u0642\u0633\u0637\u064b\u0627 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u062a\u0639\u0628 \u0623\u0648 \u0627\u0644\u0623\u0644\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0631\u0627\u062c\u0639 \u0627\u0644\u0637\u0628\u064a\u0628 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u062a\u0642\u062f \u0623\u0646\u0643 \u0645\u0635\u0627\u0628\u060c \u0623\u0648 \u0625\u0630\u0627 \u0627\u0633\u062a\u0645\u0631 \u0627\u0644\u0623\u0644\u0645 \u0628\u0639\u062f \u0628\u0636\u0639\u0629 \u0623\u064a\u0627\u0645. \u062d\u062a\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 \u064a\u0623\u062e\u0630\u0648\u0646 \u0623\u064a\u0627\u0645 \u0625\u062c\u0627\u0632\u0629. \u0633\u064a\u0633\u0645\u062d \u0644\u0643 \u0627\u0644\u0639\u0645\u0644 \u0628\u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629 \u0628\u0623\u062f\u0627\u0621 \u0623\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u0645\u0631\u0629 \u0627\u0644\u0642\u0627\u062f\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u0630\u0647\u0628 \u0641\u064a\u0647\u0627 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3490 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-1024x320.png\" alt=\"\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.healthline.com\/health\/working-out-when-sore#benefits\" target=\"_blank\" rel=\"noopener\">Healthline<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0639\u0636\u0644\u0627\u062a\u0643 \u0645\u0624\u0644\u0645\u0629\u060c \u0641\u0642\u062f \u062a\u062a\u0633\u0627\u0621\u0644 \u0639\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0623\u0648 \u0627\u0644\u0631\u0627\u062d\u0629. \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u062a\u0645\u062f\u062f \u0648\u0627\u0644\u0645\u0634\u064a \u0645\u0641\u064a\u062f\u0629 \u0644\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u0627 \u0623\u0646 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0643\u0646 \u0642\u0631\u0627\u0631 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0634\u062f\u0629 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u062a\u064a \u062a\u0639\u0627\u0646\u064a \u0645\u0646\u0647\u0627. \u062a\u0627\u0628\u0639 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0647\u0644 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":5451,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[835,1162,945,1049],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0641\u0648\u0627\u0626\u062f-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-1024x538.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5447"}],"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=5447"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5447\/revisions"}],"predecessor-version":[{"id":5453,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5447\/revisions\/5453"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/5451"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=5447"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=5447"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=5447"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}