{"id":5489,"date":"2021-10-13T15:24:35","date_gmt":"2021-10-13T13:24:35","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5489"},"modified":"2021-10-13T15:24:35","modified_gmt":"2021-10-13T13:24:35","slug":"%d9%85%d8%b9%d9%84%d9%88%d9%85%d8%a7%d8%aa-%d8%b9%d9%86-%d8%a7%d9%84%d8%b5%d9%8a%d8%a7%d9%85-%d8%a7%d9%84%d8%b9%d9%83%d8%b3%d9%8a","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%b9%d9%84%d9%88%d9%85%d8%a7%d8%aa-%d8%b9%d9%86-%d8%a7%d9%84%d8%b5%d9%8a%d8%a7%d9%85-%d8%a7%d9%84%d8%b9%d9%83%d8%b3%d9%8a\/","title":{"rendered":"\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0639\u0646 \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0639\u0643\u0633\u064a \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646"},"content":{"rendered":"

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

\"\u0645\u0639\u0644\u0648\u0645\u0627\u062a<\/p>\n

\u0643\u064a\u0641 \u062a\u0628\u062f\u0623 \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0639\u0643\u0633\u064a \u0627\u0644\u064a\u0648\u0645\u061f<\/span><\/h4>\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0641\u062a\u0648\u0646\u064b\u0627 \u0628\u0645\u0641\u0647\u0648\u0645 \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0639\u0643\u0633\u064a \u0648\u0627\u0644\u0639\u064a\u0634 \u0641\u064a \u0627\u0646\u0633\u062c\u0627\u0645 \u0645\u0639 \u0625\u064a\u0642\u0627\u0639\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0641\u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0628\u062f\u0621:\u00a0<\/span><\/p>\n

1- \u062e\u0637\u0637 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0635\u064a\u0627\u0645 \u0639\u0643\u0633\u064a \u064a\u0648\u0645\u064a\u064b\u0627 (\u0628\u0645\u0639\u0646\u0649 \u0623\u0646 \u062a\u062a\u0631\u0643 12 \u0625\u0644\u0649 13 \u0633\u0627\u0639\u0629 \u0628\u064a\u0646 \u0627\u0644\u0639\u0634\u0627\u0621 \u0627\u0644\u0645\u0628\u0643\u0631 \u0648\u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631.<\/span><\/p>\n

2- \u062b\u0645\u060c \u064a\u0648\u0645\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u060c \u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0635\u064a\u0627\u0645\u0643 \u0644\u0628\u0636\u0639 \u0633\u0627\u0639\u0627\u062a \u0623\u062e\u0631\u0649\u060c \u0648\u062a\u0631\u0643 16 \u0633\u0627\u0639\u0629 \u0628\u064a\u0646 \u0627\u0644\u0639\u0634\u0627\u0621 \u0627\u0644\u0645\u0628\u0643\u0631 \u0648\u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a.<\/span><\/p>\n

3- \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u0635\u064a\u0627\u0645 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633\u0629 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0645\u0646 12 \u0625\u0644\u0649 13 \u0633\u0627\u0639\u0629 – \u062a\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0641\u0642\u0637 \u0623\u0648 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 – \u0648\u0628\u0639\u062f \u0630\u0644\u0643 \u064a\u0648\u0645\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0641\u0625\u0646\u0643 \u062a\u0635\u0648\u0645 \u0644\u0645\u062f\u0629 15 \u0623\u0648 16 \u0633\u0627\u0639\u0629.\u00a0<\/span><\/p>\n

4- \u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0633\u062a\u0647\u0644\u0643 \u0641\u0642\u0637 \u0627\u0644\u0645\u0627\u0621 \u0623\u0648 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062d\u062a\u0649 20 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0635\u064a\u0627\u0645\u060c \u0648\u0639\u0646\u062f\u0645\u0627 \u062a\u0641\u0637\u0631\u060c \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u0633\u0643\u0631 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629.<\/span><\/p>\n

\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0639\u0646 \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0639\u0643\u0633\u064a \u0648\u0627\u0644\u0646\u0648\u0645:<\/span><\/h5>\n

1- \u0627\u062c\u0639\u0644 \u062c\u062f\u0648\u0644 \u0646\u0648\u0645\u0643 \u0645\u0646\u0633\u062c\u0645\u064b\u0627 \u0645\u0639 \u062c\u062f\u0648\u0644 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0645\u0648\u0639\u062f \u0646\u0648\u0645\u0643 \u0645\u0627 \u0628\u064a\u0646 9 \u064811 \u0645\u0633\u0627\u0621\u064b \u0643\u0644 \u0644\u064a\u0644\u0629\u060c \u0648\u064a\u0643\u0648\u0646 \u0648\u0642\u062a \u0627\u0633\u062a\u064a\u0642\u0627\u0638\u0643 \u0628\u064a\u0646 \u0627\u0644\u0633\u0627\u0639\u0629 5:30 \u0635\u0628\u0627\u062d\u064b\u0627 \u06488 \u0635\u0628\u0627\u062d\u064b\u0627 \u0643\u0644 \u0635\u0628\u0627\u062d.\u00a0<\/span><\/p>\n

2- \u0627\u0633\u062a\u064a\u0642\u0638 \u0643\u0644 \u0635\u0628\u0627\u062d \u0648\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0625\u0644\u0649 \u062e\u0645\u0633 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0636\u0648\u0621 \u0627\u0644\u0634\u0645\u0633.\u00a0<\/span><\/p>\n

3- \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0627\u0644\u062e\u0627\u0631\u062c \u0648\u0642\u0636\u0627\u0621 \u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u062a\u062d\u062a \u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633 \u0645\u0639 \u0623\u062e\u0630 \u0623\u0646\u0641\u0627\u0633 \u0639\u0645\u064a\u0642\u0629 \u0628\u0637\u064a\u0626\u0629 \u0648\u062a\u062d\u062f\u064a\u062f \u0646\u0648\u0627\u064a\u0627\u0643 \u0644\u0647\u0630\u0627 \u0627\u0644\u064a\u0648\u0645. \u0623\u0648 \u0631\u0628\u0645\u0627 \u062a\u0645\u0634\u064a \u0641\u064a \u0622\u062e\u0631 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0625\u0644\u0649 \u062e\u0645\u0633 \u062f\u0642\u0627\u0626\u0642 \u0644\u0644\u0639\u0645\u0644 \u0641\u064a \u0636\u0648\u0621 \u0627\u0644\u0634\u0645\u0633\u060c \u0623\u0648\u00a0<\/span>\u062a\u0648\u0642\u0641 \u0628\u0636\u0639 \u062b\u0648\u0627\u0646\u064d \u0625\u0636\u0627\u0641\u064a\u0629 \u0641\u064a \u0627\u0644\u0634\u0645\u0633 \u0641\u064a \u0633\u0627\u062d\u0629 \u0627\u0646\u062a\u0638\u0627\u0631 \u0627\u0644\u0633\u064a\u0627\u0631\u0627\u062a \u0639\u0646\u062f\u0645\u0627 \u062a\u062e\u0631\u062c \u0645\u0646 \u0627\u0644\u0633\u064a\u0627\u0631\u0629.<\/span><\/p>\n

\u0625\u0646 \u062f\u062e\u0648\u0644 \u0634\u0645\u0633 \u0630\u0644\u0643 \u0627\u0644\u0635\u0628\u0627\u062d \u0642\u0628\u0644 \u0627\u0644\u0633\u0627\u0639\u0629 10 \u0635\u0628\u0627\u062d\u064b\u0627 \u0641\u064a \u0639\u064a\u0646\u064a\u0643 \u064a\u0631\u0633\u0644 \u0625\u0634\u0627\u0631\u0627\u062a \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0645\u0627 \u062a\u062d\u062a \u0627\u0644\u0645\u0647\u0627\u062f \u0648\u064a\u0639\u064a\u062f \u0636\u0628\u0637 \u062f\u0645\u0627\u063a\u0643. \u0648\u062a\u0645\u062a\u062f \u0641\u0648\u0627\u0626\u062f \u0630\u0644\u0643 \u0625\u0644\u0649 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0646\u0648\u0645 \u0644\u062a\u062d\u0633\u064a\u0646 \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a.<\/span><\/p>\n

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

\"\u0627\u0644\u0643\u0648\u062a\u0634<\/a><\/p>\n

<\/p>\n

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