{"id":5505,"date":"2021-10-14T23:22:45","date_gmt":"2021-10-14T21:22:45","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5505"},"modified":"2023-06-07T13:07:30","modified_gmt":"2023-06-07T11:07:30","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b3%d9%83%d9%88%d8%a7%d8%aa","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%d8%b3%d9%83%d9%88%d8%a7%d8%aa\/","title":{"rendered":"\u0623\u0634\u0643\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u06487 \u0641\u0648\u0627\u0626\u062f \u0645\u0630\u0647\u0644\u0629 \u0644\u0647\u0627"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u062a\u062a\u0637\u0644\u0628 \u0639\u0645\u0644 \u0639\u062f\u0629 \u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0645\u0639\u064b\u0627 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f. \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0635\u0639\u0648\u062f \u0627\u0644\u0633\u0644\u0627\u0644\u0645 \u0623\u0648 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0623\u0648 \u062d\u0645\u0644 \u0627\u0644\u0623\u062d\u0645\u0627\u0644 \u0627\u0644\u062b\u0642\u064a\u0644\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0625\u0636\u0627\u0641\u0629 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%b3%d9%83%d9%88%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0631\u064a\u0646 \u0633\u0643\u0648\u0627\u062a<\/a> \u0625\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062d\u0631\u0643\u062a\u0643 \u0628\u0633\u0647\u0648\u0644\u0629 \u0623\u0643\u0628\u0631 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645. \u0644\u0643\u0646 \u0647\u0630\u0647 \u0644\u064a\u0633\u062a \u0633\u0648\u0649 \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f.<\/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;\">\u0645\u0627 \u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0639\u0644\u064a\u0647\u0627\u061f<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0646\u0627\u0643 \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f \u0644\u062f\u064a\u0647 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u062d\u062f\u064a \u0645\u0639\u0638\u0645 \u0639\u0636\u0644\u0627\u062a \u062c\u0633\u0645\u0643\u060c \u0641\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a. <a href=\"https:\/\/blog.elcoach.me\/articles\/6-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b3%d9%83%d9%88%d8%a7%d8%aa-%d9%84%d9%84%d8%a8%d8%b7%d9%86-%d9%88%d8%a7%d9%84%d8%b1%d8%ac%d9%84%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0644\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0631\u062c\u0644\u064a\u0646<\/a> \u0641\u0639\u0627\u0644\u0629 \u062c\u062f\u0627\u060c \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0627\u0636\u062d\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0644\u0643\u0646 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u062a\u062d\u062a\u0627\u062c \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u062f\u0629 \u0639\u0636\u0644\u0627\u062a \u0641\u0648\u0642 \u062e\u0635\u0631\u0643.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0641\u064a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0648\u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629 (\u0627\u0644\u0623\u0631\u062f\u0627\u0641).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 (\u0645\u0642\u062f\u0645\u0629 \u0627\u0644\u0641\u062e\u0630).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 (\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u0627\u0644\u0641\u062e\u0630).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0641\u062e\u0630.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0642\u0627\u0628\u0636\u0629 \u0641\u064a \u0627\u0644\u0641\u062e\u0630<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-13905 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2.webp 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1536x800.webp 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0628\u0634\u0643\u0644\u0647 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u064f\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u0648 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u060c \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u0642\u0637 \u0644\u0644\u0645\u0642\u0627\u0648\u0645\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0634\u0645\u0644 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0641\u064a \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u060c \u0645\u062b\u0644 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0623\u0648 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0623\u0634\u0631\u0637\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0648 \u0643\u0631\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 \u0628\u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0645\u0631\u062a\u0641\u0639\u064b\u0627\u060c \u0648\u0627\u0634\u0631\u0643 \u062c\u0630\u0639\u0643<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0648\u0642\u0645 \u0628\u062a\u062d\u0648\u064a\u0644 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u0643\u0639\u0628\u064a\u0643 \u0628\u064a\u0646\u0645\u0627 \u062a\u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062e\u0641\u0636 \u0648\u0631\u0643\u064a\u0643 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0641\u062e\u0630\u064a\u0643 \u0645\u062a\u0648\u0627\u0632\u064a\u064a\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0627\u0633\u0643\u0648\u0627\u062a \u0641\u064a \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0648\u0642\u0641 \u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0641\u0648\u0642 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643\u060c \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0628\u0639\u062f\u0647\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0627\u0644\u0632\u0641\u064a\u0631 \u0648\u0627\u062f\u0641\u0639 \u0644\u0623\u0639\u0644\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0642\u0627\u0626\u0645\u0629 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b3%d9%83%d9%88%d8%a7%d8%aa-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0633\u0643\u0648\u0627\u062a<\/a> \u0637\u0648\u064a\u0644\u0629\u060c \u0648\u0644\u0643\u0646 \u0644\u062a\u0644\u062e\u064a\u0635 \u0623\u0641\u0636\u0644 \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u064a\u0647\u0627\u060c \u0625\u0644\u064a\u0643 \u0633\u0628\u0639 \u0641\u0648\u0627\u0626\u062f \u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u0643\u0648\u0627\u062a.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">1- \u062a\u0642\u0648\u064a \u0627\u0644\u062c\u0630\u0639<\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0627\u0645\u062a\u0644\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0627\u0633\u064a\u0629 \u0642\u0648\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0627\u0644\u062a\u0641\u0627\u0641 \u0648\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0648\u062d\u062a\u0649 \u0627\u0644\u0648\u0642\u0648\u0641 \u0623\u0633\u0647\u0644.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u0644\u064a\u0633 \u0630\u0644\u0643 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u064a\u0645\u0643\u0646 \u0644\u062c\u0648\u0647\u0631 \u0642\u0648\u064a \u0623\u0646 \u064a\u062d\u0633\u0646 \u062a\u0648\u0627\u0632\u0646\u0643<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u0648\u064a\u062e\u0641\u0641 \u0627\u0644\u0623\u0644\u0645 \u0641\u064a \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u0648\u064a\u0633\u0647\u0644 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u062c\u064a\u062f\u0629.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645 2018 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u064a\u0646 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0645\u0639 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0627\u0644\u062e\u0644\u0641\u064a \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0623\u062f\u062a \u0625\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 \u0623\u0643\u0628\u0631 \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0638\u0647\u0631\u0643. \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0623\u0648\u0635\u0649 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0628\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0628\u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0627\u0644\u062e\u0644\u0641\u064a \u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0648\u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14658\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0633\u0643\u0648\u0627\u062a-768x511-1.webp\" alt=\"\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0633\u0643\u0648\u0627\u062a\" width=\"768\" height=\"511\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0633\u0643\u0648\u0627\u062a-768x511-1.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0633\u0643\u0648\u0627\u062a-768x511-1-300x200.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<h4><span style=\"font-weight: 400;\">2- \u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0627\u0635\u0627\u0628\u0629<\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643\u060c \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629.<\/span><\/li>\n<li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u062f\u0645\u062c \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0627\u0645 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0623\u0648\u062a\u0627\u0631\u060c \u0648\u0627\u0644\u0623\u0631\u0628\u0637\u0629\u060c \u0648\u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">3- \u064a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u0631\u0628\u0637 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0644\u0643\u0646 \u0623\u062f\u0627\u0621 \u062d\u0631\u0643\u0627\u062a \u0645\u0631\u0643\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0645\u062b\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%b3%d9%83%d9%88%d8%a7%d8%aa-%d9%84%d8%b4%d8%af-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d9%88%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0633\u0643\u0648\u0627\u062a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/a>.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u0643\u0644\u064a\u0629 \u0627\u0644\u0637\u0628 \u0628\u062c\u0627\u0645\u0639\u0629 \u0647\u0627\u0631\u0641\u0627\u0631\u062f\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u0628\u0644\u063a \u0648\u0632\u0646\u0647 155 \u0631\u0637\u0644\u0627\u064b \u0623\u0646 \u064a\u062d\u0631\u0642 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 223 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0641\u064a 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062b\u0642\u0627\u0644\u060c \u0645\u062b\u0644 \u0627\u0644\u0633\u0643\u0648\u0627\u062a.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">4- \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\">\u064a\u0636\u0645 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0628\u0639\u0636\u064b\u0627 \u0645\u0646 \u0623\u0643\u0628\u0631 \u0648\u0623\u0642\u0648\u0649 \u0639\u0636\u0644\u0627\u062a\u0643.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0646 \u0627\u0644\u062e\u0631\u0648\u062c \u0645\u0646 \u0627\u0644\u0633\u0631\u064a\u0631\u060c \u0625\u0644\u0649 \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a\u060c \u0641\u0625\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629\u060c \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0647\u064a \u0627\u0644\u0645\u0633\u0626\u0648\u0644\u0629 \u0639\u0646 \u0643\u0644 \u062d\u0631\u0643\u0629 \u062a\u0642\u0648\u0645 \u0628\u0647\u0627 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/span><\/li>\n<li>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li>\u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u062d\u0627\u0644\u0629 \u062c\u064a\u062f\u0629\u060c \u0642\u062f \u062a\u062c\u062f \u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629\u060c \u0648\u0628\u0623\u0644\u0645 \u0623\u0642\u0644<\/li>\n<li>\u0648\u0623\u0646 \u0643\u0644 \u0634\u064a\u0621 \u0645\u0646 \u0627\u0644\u0645\u0634\u064a \u0625\u0644\u0649 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0633\u0647\u0644 \u0641\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647.<\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">5- \u064a\u0639\u0632\u0632 \u0627\u0644\u0642\u062f\u0631\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0646\u0627\u0641\u0633 \u0641\u064a \u0631\u064a\u0627\u0636\u0629 \u0645\u0627\u060c \u0641\u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0625\u0636\u0627\u0641\u0629 \u0633\u0643\u0648\u0627\u062a \u0627\u0644\u0642\u0641\u0632 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0637\u0648\u064a\u0631 \u0642\u0648\u0629 \u0648\u0633\u0631\u0639\u0629 \u0645\u062a\u0641\u062c\u0631\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u0628\u062f\u0648\u0631\u0647\u0627 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0626\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u062d\u062b\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645 2016 \u0639\u0646 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u0633\u0643\u0648\u0627\u062a 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 8 \u0623\u0633\u0627\u0628\u064a\u0639. \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062f\u0631\u0627\u0633\u0629\u060c \u062e\u0644\u0635 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0625\u0644\u0649 \u0623\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0641\u0632 \u0648\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0644\u062f\u064a\u0647 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0631\u0648\u0636 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0648\u0642\u062a \u0627\u0644\u0631\u0643\u0636 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u062a\u0641\u062c\u0631\u0629.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">6- \u0627\u0644\u062a\u0646\u0648\u0639 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u062d\u0641\u064a\u0632<\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u062a\u0642\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u060c \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0633\u0643\u0648\u0627\u062a.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0623\u062f\u0627\u0621 \u0623\u0634\u0643\u0627\u0644 \u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0645\u062a\u0639\u064b\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0639 \u062a\u0646\u0634\u064a\u0637 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0623\u064a\u0636\u064b\u0627.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0639\u0645\u0644 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0628\u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637. \u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u064a\u062a\u0645 \u0630\u0644\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u060c \u0645\u062b\u0644 \u0627\u0644\u062f\u0645\u0628\u0644\u060c \u0623\u0648 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0623\u0648 \u0627\u0644\u0643\u0627\u062a\u0644 \u0628\u064a\u0644\u060c \u0623\u0648 \u0627\u0644\u0643\u0631\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629\u060c \u0623\u0648 \u0634\u0631\u064a\u0637 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0648 \u0643\u0631\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">7- \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646<\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u064a \u0645\u0639\u062f\u0627\u062a.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0647\u0648 \u062c\u0633\u0645\u0643 \u0648\u0645\u0633\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u062e\u0641\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u064a\u0633 \u0644\u062f\u064a\u0643 \u0627\u0644\u0648\u0642\u062a\u060c \u0641\u0644\u0627 \u064a\u0632\u0627\u0644 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0623\u062f\u0627\u0621 50 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0627\u0633\u0643\u0648\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645: \u062d\u0627\u0648\u0644 \u0623\u062f\u0627\u0621 25 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0648 25 \u0641\u064a \u0627\u0644\u0644\u064a\u0644. \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0642\u0648\u0649\u060c \u0623\u0636\u0641 25 \u0625\u0644\u0649 \u0641\u062a\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">\u0623\u0634\u0643\u0627\u0644 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u064a\u062a\u064a\u062d \u0644\u0643 \u062a\u063a\u064a\u064a\u0631 \u0648\u0636\u0639 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629.<br \/>\n\u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u062d\u062a\u0649 \u0644\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0645\u0644\u0644 \u0645\u0646 \u0623\u062f\u0627\u0621 \u0646\u0641\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 \u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0648\u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0633\u0643\u0648\u0627\u062a\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u062a\u0642\u0627\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<br \/>\n\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u0648\u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/span><\/p>\n<h6><span style=\"font-weight: 400;\">1- Back squats<\/span><\/h6>\n<ul>\n<li><span style=\"font-weight: 400;\">\u064a\u0623\u062e\u0630 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0627\u0644\u062e\u0644\u0641\u064a \u062d\u0631\u0643\u0629 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0648\u064a\u0636\u064a\u0641 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062d\u062f\u064a\u062f.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u060c \u0644\u0623\u0646\u0647 \u064a\u062a\u0637\u0644\u0628 \u062a\u0641\u0627\u0639\u0644\u064b\u0627 \u0645\u0646\u0633\u0642\u064b\u0627 \u0628\u064a\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0639\u062f\u064a\u062f\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u064a\u0631\u0643\u0632 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0627\u0644\u062e\u0644\u0641\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0628\u064a\u0646\u0645\u0627 \u0644\u0627 \u064a\u0632\u0627\u0644 \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0643\u0648\u0627\u062f.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14659\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0623\u0634\u0643\u0627\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0633\u0643\u0648\u0627\u062a-2.webp\" alt=\"\u0623\u0634\u0643\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a\" width=\"800\" height=\"800\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0623\u0634\u0643\u0627\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0633\u0643\u0648\u0627\u062a-2.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0623\u0634\u0643\u0627\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0633\u0643\u0648\u0627\u062a-2-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0623\u0634\u0643\u0627\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0633\u0643\u0648\u0627\u062a-2-150x150.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0623\u0634\u0643\u0627\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0633\u0643\u0648\u0627\u062a-2-768x768.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">\u0636\u0639 \u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \u0623\u0633\u0641\u0644 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641 \u0645\u0628\u0627\u0634\u0631\u0629\u064b.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u062d\u0631\u0643 \u0644\u0623\u0633\u0641\u0644 \u0628\u062d\u064a\u062b \u064a\u0633\u062a\u0642\u0631 \u0627\u0644\u0628\u0627\u0631 \u062e\u0644\u0641 \u0631\u0642\u0628\u062a\u0643 \u0639\u0628\u0631 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0638\u0647\u0631\u0643.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u064a\u062f\u064a\u0643 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062e\u0641\u0636 \u0646\u0641\u0633\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062a\u062d\u062a \u0631\u0643\u0628\u062a\u064a\u0643.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u0648\u0642\u0641 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629\u060c \u062b\u0645 \u0627\u0636\u063a\u0637 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u062f\u0645\u064a\u0643 \u0648\u0627\u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<\/ol>\n<h6><span style=\"font-weight: 400;\">2- Overhead squats<\/span><\/h6>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0627\u0644\u0643\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0629. \u0647\u0630\u0627 \u0627\u0644\u0634\u0643\u0644 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u064a\u0634\u0631\u0643 \u062c\u0630\u0639\u0643\u060c \u0648\u062e\u0627\u0635\u0629 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643.<br \/>\n\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646\u0647 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0623\u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643.<br \/>\n\u0633\u064a\u0643\u0648\u0646 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0643 \u0645\u062e\u062a\u0644\u0641\u064b\u0627 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0644\u0630\u0627 \u0627\u0646\u062a\u0628\u0647 \u062c\u064a\u062f\u064b\u0627 \u0644\u0634\u0643\u0644\u0643.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14660\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Dumbbell-Overhead-Squat-B.webp\" alt=\"Dumbbell Overhead Squat B\" width=\"300\" height=\"450\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Dumbbell-Overhead-Squat-B.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/Dumbbell-Overhead-Squat-B-200x300.webp 200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">\u0642\u0641 \u0645\u0633\u062a\u0642\u064a\u0645\u0627 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0636\u0639 \u0627\u0644\u0643\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0629 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0643\u0645\u0627 \u062a\u0641\u0639\u0644 \u0645\u0639 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0627\u0644\u0639\u0627\u062f\u064a.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u0648\u0642\u0641 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0641\u062e\u0630\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u0648\u0642\u0641 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629 \u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0641\u0648\u0642 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643\u060c \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0628\u0639\u062f\u0647\u0627.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u0639\u0628\u0643 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0645\u0646\u062d\u0643 \u0636\u063a\u0637\u064b\u0627 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649.<\/span><\/li>\n<\/ol>\n<h6><span style=\"font-weight: 400;\">3- Jump squats<\/span><\/h6>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0634\u0643\u0644 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u064a \u0645\u0639\u062f\u0627\u062a.<br \/>\n\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0647\u0648\u0627\u0626\u064a \u0642\u0648\u064a \u064a\u062a\u0637\u0644\u0628 \u0645\u0646\u0643 \u0628\u0630\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u0625\u0645\u0643\u0627\u0646\u0627\u062a\u0647\u0627 \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0642\u0635\u064a\u0631\u0629.<br \/>\n\u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u064a\u0636\u0639 \u0645\u0632\u064a\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0645\u0641\u0627\u0635\u0644\u0643\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u062a\u0645\u062a\u0639 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062c\u0631\u0628\u0629 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14661\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0623\u0634\u0643\u0627\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0633\u0643\u0648\u0627\u062a-\u0645\u0639-\u0627\u0644\u0642\u0641\u0632-2.webp\" alt=\"\u0623\u0634\u0643\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0645\u0639 \u0627\u0644\u0642\u0641\u0632\" width=\"900\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0623\u0634\u0643\u0627\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0633\u0643\u0648\u0627\u062a-\u0645\u0639-\u0627\u0644\u0642\u0641\u0632-2.webp 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0623\u0634\u0643\u0627\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0633\u0643\u0648\u0627\u062a-\u0645\u0639-\u0627\u0644\u0642\u0641\u0632-2-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0623\u0634\u0643\u0627\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0633\u0643\u0648\u0627\u062a-\u0645\u0639-\u0627\u0644\u0642\u0641\u0632-2-768x512.webp 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0646\u0632\u0644 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0644\u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0641\u062e\u0630\u064a\u0643 \u0623\u0639\u0644\u0649 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0631\u0643\u0628\u062a\u064a\u0643.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0642\u0641\u0632 \u0644\u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u062a\u0631\u0641\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0647\u0628\u0637 \u0648\u0627\u0633\u062a\u0642\u0631 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/span><\/li>\n<\/ol>\n<h5><span style=\"font-weight: 400;\">\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u0623\u0645\u0627\u0646 \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u062d\u064a\u0646 \u0623\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u0622\u0645\u0646 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0625\u0630\u0627 \u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u0625\u0644\u0627 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u062a\u0647\u0627 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0641\u0642\u0637 \u0627\u062e\u0641\u0636 \u0646\u0641\u0633\u0643 \u0628\u0642\u062f\u0631 \u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d.<br \/>\n\u0639\u0646\u062f\u0645\u0627 \u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0623\u0648 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u062a\u0648\u0642\u0641 \u0648\u0627\u0633\u062a\u062e\u062f\u0645 \u0630\u0644\u0643 \u0643\u0646\u0642\u0637\u0629 \u0646\u0647\u0627\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0644\u062f\u064a\u0643 \u0642\u0627\u0639\u062f\u0629 \u0635\u0644\u0628\u0629. \u062a\u062a\u0637\u0644\u0628 \u0645\u0646\u0643 \u0645\u0639\u0638\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0645\u0633\u0627\u0641\u0629 \u0623\u0643\u0628\u0631 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<br \/>\n\u064a\u0633\u0645\u062d \u0644\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0642\u0641\u0629 \u0623\u0636\u064a\u0642 \u0628\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629\u060c \u0648\u0644\u0643\u0646\u0647 \u064a\u0642\u0644\u0644 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u062b\u0628\u0627\u062a \u0642\u0627\u0639\u062f\u062a\u0643 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 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\u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0643<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/squats-benefits#jump-squats\" target=\"_blank\" rel=\"noopener\">Healthline<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u062a\u062a\u0637\u0644\u0628 \u0639\u0645\u0644 \u0639\u062f\u0629 \u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0645\u0639\u064b\u0627 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f. 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