{"id":5550,"date":"2021-10-17T15:05:23","date_gmt":"2021-10-17T13:05:23","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5550"},"modified":"2023-04-11T03:33:32","modified_gmt":"2023-04-11T01:33:32","slug":"%d8%aa%d9%86%d8%b4%d9%8a%d9%81-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d9%85%d9%86-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%86%d8%b4%d9%8a%d9%81-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d9%85%d9%86-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86\/","title":{"rendered":"\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u00a0\u0648\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0644\u062a\u0646\u0634\u064a\u0641"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0647\u0648 \u062a\u0639\u0628\u064a\u0631 \u0645\u0633\u062a\u0639\u0627\u0631 \u0645\u0646 \u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645. \u064a\u0639\u0646\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0637\u0628\u0642\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u062d\u062a \u0627\u0644\u062c\u0644\u062f. <strong>\u0627\u0644\u0647\u062f\u0641 \u0645\u0646 \u0627\u0644\u062a\u0646\u0634\u064a\u0641 \u0646\u062d\u062a \u0627\u0644\u0634\u0643\u0644<\/strong>\u060c <strong>\u0639\u0646 \u0637\u0631\u064a\u0642 \u062d\u0631\u0642 \u0643\u062a\u0644\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u062c\u0639\u0644 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0643\u062b\u0631 \u0648\u0636\u0648\u062d\u064b\u0627<\/strong> \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u062a\u062a\u062d\u0642\u0642 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0643\u062b\u0641\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0630\u0627\u062a \u0623\u0648\u0632\u0627\u0646 \u0645\u062a\u0648\u0633\u0637\u0629\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u062e\u0627\u0635.<\/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><strong>\u00a0\u0645\u0627 \u0647\u0648 \u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0643\u064a\u0641 \u064a\u062e\u062a\u0644\u0641 \u0639\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u061f<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">\u0642\u0648\u0627\u0639\u062f \u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u062a\u062e\u062a\u0644\u0641 \u0639\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0639\u0627\u062f\u064a. \u0648\u0623\u064a\u0636\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0631\u0641 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%81%d8%b1%d9%82-%d8%a8%d9%8a%d9%86-%d8%a7%d9%84%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d9%88%d8%a7%d9%84%d8%aa%d9%86%d8%b4%d9%8a%d9%81-%d9%81%d9%8a-8-%d8%a3%d8%b3%d8%a6%d9%84%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u062a\u0636\u062e\u064a\u0645 \u0648\u0627\u0644\u062a\u0646\u0634\u064a\u0641<\/a>. <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><em><strong>\u0627\u0644\u062a\u0646\u0634\u064a\u0641 \u063a\u064a\u0631 \u0645\u0646\u0627\u0633\u0628 \u0644\u0645\u0646 \u0644\u062f\u064a\u0647\u0645 \u0648\u0632\u0646 \u0643\u0628\u064a\u0631 \u0648\u0644\u0627 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/strong><\/em><\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0641\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u062f\u0648\u0646 \u0645\u062c\u0647\u0648\u062f \u0628\u062f\u0646\u064a \u0644\u0627 \u064a\u0639\u0637\u064a \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0645\u0631\u062c\u0648\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0642\u0628\u0644 \u0623\u0646 \u062a\u0633\u0639\u0649 \u0644\u062e\u0637\u0648\u0629 \u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0636\u0639\u0629 \u0623\u0634\u0647\u0631 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0634\u062f \u0627\u0644\u062c\u0633\u0645.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">\u0645\u0646 \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u0646\u0634\u064a\u0641\u061f<\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u062c\u0648\u0627\u0628 \u0648\u0627\u0636\u062d &#8211; <strong>\u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646<\/strong>.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0641\u064a \u0648\u0642\u062a \u0633\u0627\u0628\u0642\u060c \u0643\u0627\u0646 \u0644\u0627\u0639\u0628\u0648 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u064a\u0631\u0627\u0642\u0628\u0648\u0646 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0627\u0644\u0648\u0632\u0646.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648\u0639\u0646\u062f \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u064a\u062a\u0628\u0639\u0648\u0646 \u0641\u0648\u0631\u064b\u0627 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u064a\u0648\u0645 \u064a\u0633\u062a\u062e\u062f\u0645\u0648\u0646 \u0623\u0633\u0644\u0648\u0628\u064b\u0627 \u0645\u062e\u062a\u0644\u0641\u064b\u0627. \u064a\u0643\u062a\u0633\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648\u0644\u0627\u064b.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062b\u0645 \u064a\u0628\u062f\u0623\u0648\u0646 \u0641\u064a \u0627\u0644\u062a\u0646\u0634\u064a\u0641 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u062a\u062d\u0641\u0632 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0633\u0631\u0639\u0629.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0641\u064a \u062c\u0633\u0645 \u0627\u0644\u0623\u0646\u062b\u0649\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 15 &#8211; 20 \u066a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u062d\u062a \u0627\u0644\u062c\u0644\u062f.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0627\u0644\u0631\u062c\u0627\u0644 \u0644\u062f\u064a\u0647\u0645 \u0642\u064a\u0645 \u0623\u0639\u0644\u0649 \u0628\u0646\u0633\u0628\u0629 5\u066a. \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0627\u0644\u0645\u0624\u0634\u0631\u0627\u062a \u062a\u0634\u0645\u0644 \u0645\u0624\u0634\u0631\u0627\u062a &#8211; 25-32\u066a.<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\"> \u0625\u0630\u0627 \u062a\u062c\u0627\u0648\u0632\u062a \u0627\u0644\u0623\u0631\u0642\u0627\u0645 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0623\u062e\u064a\u0631\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0623\u0646 \u062a\u062a\u0628\u0639 \u0646\u0638\u0627\u0645 \u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u0629.<\/span><\/em><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-11249 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03.jpg\" alt=\"\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03.jpg 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-1536x800.jpg 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h4><span style=\"font-weight: 400;\">\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u062a\u0646\u0634\u064a\u0641<\/span><\/h4>\n<p><strong>\u0623\u0648\u0644\u0627: \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a<\/strong><\/p>\n<p><em><strong>\u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0623\u062f\u0627\u0626\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u062d\u0648\u0627\u0644\u064a 1.5 \u0625\u0644\u0649 2.5 \u062c\u0631\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645 \u0645\u0646 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643. <\/strong><\/em><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0634\u062e\u0635 \u064a\u0628\u0644\u063a \u0648\u0632\u0646\u0647 70 \u0643\u062c\u0645<br \/>\n\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<br \/>\n\u0628\u064a\u0646 105 \u0648175 \u062c\u0631\u0627\u0645\u064b\u0627 \u062e\u0644\u0627\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u062f\u0641\u0643 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0647\u0648\u0644\u0629 \u0623\u0643\u0628\u0631 \u0648\u0643\u0641\u0627\u0621\u0629.<br \/>\n\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u062a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u062a\u0643\u0648\u0646 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<br \/>\n\u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a\u060c \u064a\u062c\u0628 \u0639\u062f\u0645 \u0625\u0647\u0645\u0627\u0644\u0647\u0627.<\/span><\/p>\n<p><strong>\u062b\u0627\u0646\u064a\u0627: \u0627\u0644\u062f\u0647\u0648\u0646<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u062f\u0647\u0648\u0646\u060c \u0644\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u062c\u0627\u0647\u0644\u0647\u0627 \u0623\u064a\u0636\u064b\u0627\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0646\u062c\u0627\u062d \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u062a\u0643. \u0644\u0643\u0646 \u064a\u062c\u0628 \u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0639\u0644\u0649 \u0623\u0646\u0647 \u064a\u062c\u0628 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u0642\u0637. \u0644\u0630\u0644\u0643 \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0623\u0646 \u062a\u0643\u062a\u0641\u064a \u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u064a\u062f\u0629\u060c \u0623\u064a \u0623\u0648\u0645\u064a\u063a\u0627 3.<\/span><\/p>\n<p><em><strong> \u0627\u0644\u0645\u062f\u062e\u0648\u0644 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0646\u0634\u064a\u0641 \u0647\u0648 0.5 \u0625\u0644\u0649 1 \u063a\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0623\u0648 25 \u0625\u0644\u0649 30\u066a \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627.\u00a0<\/strong><\/em><\/p>\n<p><span style=\"font-weight: 400;\">\u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0646\u0647\u0627 \u062a\u0634\u0627\u0631\u0643 \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0633\u0644\u064a\u0645 \u0644\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a. \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u064a\u062f\u0629 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u062f\u0641\u0643.<\/span><\/p>\n<p><strong>\u062b\u0627\u0644\u062b\u0627: \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0644 \u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u064a\u0633\u0645\u062d \u0628\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u061f \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u062a\u0644\u0639\u0628 \u0647\u0630\u0647 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u062f\u0648\u0631 \u062a\u0639\u062f\u064a\u0644 \u0645\u062a\u063a\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0644\u0630\u0644\u0643 \u064a\u0645\u0643\u0646\u0643 \u0630\u0644\u0643 \u0627\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0644\u062a\u0643\u0645\u0644\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u0644\u0643\u0646\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0630\u0627\u062a \u0627\u0644\u0645\u0624\u0634\u0631 \u0627\u0644\u062c\u0644\u0627\u064a\u0633\u064a\u0645\u064a \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u060c \u0644\u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0628\u0639\u062f \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a\u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0623\u0648 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0623\u0648 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-13246\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0644\u062a\u0646\u0634\u064a\u0641-\u0627\u0644\u062c\u0633\u0645-\u0645\u0646-\u0627\u0644\u062f\u0647\u0648\u0646-1024x576-1.jpg\" alt=\"\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0644\u062a\u0646\u0634\u064a\u0641-\u0627\u0644\u062c\u0633\u0645-\u0645\u0646-\u0627\u0644\u062f\u0647\u0648\u0646-1024x576-1.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0644\u062a\u0646\u0634\u064a\u0641-\u0627\u0644\u062c\u0633\u0645-\u0645\u0646-\u0627\u0644\u062f\u0647\u0648\u0646-1024x576-1-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0644\u062a\u0646\u0634\u064a\u0641-\u0627\u0644\u062c\u0633\u0645-\u0645\u0646-\u0627\u0644\u062f\u0647\u0648\u0646-1024x576-1-768x432.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h4><span style=\"font-weight: 400;\">\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0644\u062a\u0646\u0634\u064a\u0641 1500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \/ \u064a\u0648\u0645 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u064a\u0629<\/span><\/h4>\n<p>\u0647\u0646\u0627\u0643 \u0628\u0639\u0636 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%83%d9%84-%d8%a3%d8%b3%d8%a7%d8%b3%d9%8a-%d9%81%d9%8a-%d8%a3%d9%8a-%d9%86%d8%b8%d8%a7%d9%85-%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a-%d9%84%d9%84%d8%aa%d9%86%d8%b4%d9%8a%d9%81\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0623\u0643\u0644\u0627\u062a \u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u0623\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0644\u062a\u0646\u0634\u064a\u0641<\/a> \u062a\u0639\u0631\u0641 \u0639\u0644\u064a\u0647\u0627 \u0648\u062d\u0627\u0648\u0644 \u062f\u0645\u062c\u0647\u0627 \u0641\u064a \u0646\u0638\u0627\u0645\u0643\u060c \u0648\u062c\u0631\u0651\u0628 \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u062c\u0627\u0647\u0632\u0629 \u0623\u064a\u0636\u0627:<\/p>\n<p><strong>\u0645\u062b\u0627\u0644 1<\/strong><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0641\u0637\u0648\u0631<\/strong>: 20 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634\u060c 40 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0643\u0627\u0645\u0644\u060c \u062a\u0641\u0627\u062d \u0648\u0628\u064a\u0636\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>\u0648\u062c\u0628\u0629 \u0627\u0644\u0635\u0628\u0627\u062d \u0627\u0644\u062e\u0641\u064a\u0641\u0629<\/strong>: 5 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u0634\u0645\u0634 \u0627\u0644\u0645\u062c\u0641\u0641\u060c 45 \u062c\u0631\u0627\u0645 \u062a\u0648\u0646\u0629\u060c 5 \u062c\u0631\u0627\u0645 \u0644\u0648\u0632.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u063a\u062f\u0627\u0621<\/strong>: 200 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 \u0628\u0643\u0645\u064a\u0629 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 (1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629)\u060c 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0635\u062f\u0631 \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a\u060c 1 \u0632\u0628\u0627\u062f\u064a \u0628\u0646\u0633\u0628\u0629 0\u066a.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631<\/strong>: 5 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\u060c 1 \u0645\u0648\u0632\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0639\u0634\u0627\u0621<\/strong>: 200 \u062c\u0631\u0627\u0645 \u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0637\u0628\u0648\u062e\u0629 \u0628\u0643\u0645\u064a\u0629 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646\u060c 60 \u062c\u0631\u0627\u0645 \u0623\u0631\u0632 \u0628\u0646\u064a \u0623\u0648 \u0628\u0633\u0645\u062a\u064a\u060c 50 \u062c\u0631\u0627\u0645 \u0644\u062d\u0645 \u0623\u062d\u0645\u0631.<\/span><\/li>\n<\/ol>\n<p><strong>\u0645\u062b\u0627\u0644 2<\/strong><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0625\u0641\u0637\u0627\u0631<\/strong>: 50 \u062c\u0631\u0627\u0645 \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c 200 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 0\u066a \u060c 10 \u0645\u0644 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0633\u0645\u0643 (\u0623\u0648\u0645\u064a\u063a\u0627 3)\u060c 25 \u062c\u0631\u0627\u0645 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%83%d8%a7%d8%b2%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0627\u0632\u064a\u0646<\/a>.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>\u0648\u062c\u0628\u0629 \u0627\u0644\u0635\u0628\u0627\u062d \u0627\u0644\u062e\u0641\u064a\u0641\u0629<\/strong>: 20 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u063a\u062f\u0627\u0621<\/strong>: \u062e\u0636\u0631\u0648\u0627\u062a \u0646\u064a\u0626\u0629 \u0628\u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0623\u0648 \u0627\u0644\u062c\u0648\u0632 \u0623\u0648 \u0632\u064a\u062a \u0627\u0644\u0644\u0641\u062a\u060c 125 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0644\u062d\u0645 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0646\u060c \u0637\u0628\u0642 \u062e\u0636\u0627\u0631\u060c 50 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0623\u0648 \u0623\u0631\u0632 \u0628\u0633\u0645\u062a\u064a\u060c \u0641\u0627\u0643\u0647\u0629 \u0645\u0646 \u0627\u062e\u062a\u064a\u0627\u0631\u0643.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0639\u0634\u0627\u0621<\/strong>: \u0637\u0645\u0627\u0637\u0645\u060c 3 \u0628\u064a\u0636\u0627\u062a \u0643\u0627\u0645\u0644\u0629\u060c \u062e\u0636\u0631\u0648\u0627\u062a\u060c \u0641\u0627\u0643\u0647\u0629 \u0648\u0627\u062d\u062f\u0629\u060c 150 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634.<\/span><\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5555 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0646\u0634\u064a\u0641-\u0627\u0644\u062c\u0633\u0645-\u0645\u0646-\u0627\u0644\u062f\u0647\u0648\u0646-1024x683.jpg\" alt=\"\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0646\u0634\u064a\u0641-\u0627\u0644\u062c\u0633\u0645-\u0645\u0646-\u0627\u0644\u062f\u0647\u0648\u0646-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0646\u0634\u064a\u0641-\u0627\u0644\u062c\u0633\u0645-\u0645\u0646-\u0627\u0644\u062f\u0647\u0648\u0646-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0646\u0634\u064a\u0641-\u0627\u0644\u062c\u0633\u0645-\u0645\u0646-\u0627\u0644\u062f\u0647\u0648\u0646-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0646\u0634\u064a\u0641-\u0627\u0644\u062c\u0633\u0645-\u0645\u0646-\u0627\u0644\u062f\u0647\u0648\u0646.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h5><strong><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%ae%d8%b7%d8%a9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%88%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d9%84%d8%aa%d9%86%d8%b4%d9%8a%d9%81-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u0646\u0635\u0627\u0626\u062d \u0647\u0627\u0645\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062a\u0646\u0634\u064a\u0641:<\/a><\/strong><\/h5>\n<p>\u0627\u0642\u0631\u0623 \u062c\u064a\u062f\u0627 <a href=\"https:\/\/blog.elcoach.me\/articles\/6-%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d9%87%d8%a7%d9%85%d8%a9-%d8%aa%d9%86%d8%b4%d9%8a%d9%81-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u0646\u0634\u064a\u0641<\/a> \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0623\u0646\u0647\u0627 \u0633\u062a\u0624\u062b\u0631 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0639\u0644\u0649 \u0633\u0631\u0639\u0629 \u0648\u0635\u0648\u0644\u0643 \u0644\u0647\u062f\u0641\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u062a\u0643.<\/p>\n<ol>\n<li><strong>\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0636\u0627\u0631\u0629 \u0645\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/strong><\/li>\n<li><span style=\"font-weight: 400;\">\u0648<strong>\u062a\u062d\u0633\u064a\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong> \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648<strong>\u062a\u0642\u0644\u064a\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong> \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u064a\u0648\u0635\u0649 \u0623\u064a\u0636\u064b\u0627 \u0628\u062a<strong>\u0642\u0644\u064a\u0644 \u0643\u0645\u064a\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0639\u0627\u0644\u064a \u0627\u0644\u0645\u0639\u0627\u0644\u062c\u0629<\/strong> \u0648\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0623\u064a \u0645\u0646\u062a\u062c \u063a\u0630\u0627\u0626\u064a \u0635\u0646\u0627\u0639\u064a.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0644\u0646 \u062a\u0638\u0647\u0631 \u0623\u064a \u0646\u062a\u0627\u0626\u062c \u0625\u0644\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0635\u062d\u0648\u0628\u064b\u0627 \u0628<strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0645\u0646\u0627\u0633\u0628<\/strong>.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u0630\u0643\u0631 \u0623\u0646\u0647 <strong>\u0642\u0628\u0644 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0646\u0634\u064a\u0641\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0628\u0627\u0644\u0641\u0639\u0644 \u0639\u0636\u0644\u0627\u062a \u062c\u064a\u062f\u0629<\/strong>. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u064a\u0642\u0648\u0645 \u0644\u0627\u0639\u0628\u0648 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0623\u0648\u0644\u0627\u064b \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629\u060c \u062b\u0645 &#8220;\u0627\u0644\u062a\u0646\u0634\u064a\u0641&#8221;.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u064a\u0648\u0635\u0649 \u0628<strong>\u0639\u062f\u0645 \u0627\u0644\u0645\u0628\u0627\u0644\u063a\u0629 \u0641\u064a \u0627\u0644\u0645\u062c\u0647\u0648\u062f \u0627\u0644\u0628\u062f\u0646\u064a \u062e\u0635\u0648\u0635\u0627 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong>\u060c \u0644\u064a\u0633\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0646\u0635\u0641 \u0633\u0627\u0639\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>\u062a\u0642\u064a\u064a\u0645 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u062d\u062a\u0649 \u062a\u0646\u0634\u0641 \u0628\u0643\u0641\u0627\u0621\u0629<\/strong>. \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0644\u0645 \u0623\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062a\u062e\u062a\u0644\u0641 \u0645\u0646 \u0641\u0631\u062f \u0625\u0644\u0649 \u0622\u062e\u0631. \u0625\u0646\u0647\u0627 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0627\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u060c \u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0648\u0637\u0648\u0644\u0643\u060c \u0648\u0648\u0632\u0646\u0643\u060c \u0648\u0639\u0645\u0631\u0643\u060c \u0648\u0628\u0627\u0644\u0637\u0628\u0639 \u062c\u0646\u0633\u0643.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0648\u064a\u0645\u0643\u0646 \u0644\u0644\u062e\u0628\u0631\u0627\u0621 \u0645\u0646 \u0645\u062a\u062e\u0635\u0635\u064a\u0646 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0641\u064a \u062a\u0637\u0628\u064a\u0642 <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u062a\u062d\u062f\u064a\u062f \u0647\u0630\u0647 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0628\u0633\u0647\u0648\u0644\u0629 \u0648\u0625\u0631\u0634\u0627\u062f\u0643 \u0644\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0623\u0646\u0633\u0628 \u0648\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0643.<\/span><\/p>\n<h5>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u0646\u0634\u064a\u0641:<\/h5>\n<p><strong>1- \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong><\/p>\n<p>\u0627\u0647\u062a\u0645 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0648\u0627\u0639\u062a\u0645\u062f \u0623\u0643\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u0644\u0623\u0646\u0647\u0627 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u0643\u0644 \u0627\u062a\u062c\u0627\u0647\u0627\u062a\u0647\u0627 \u0648\u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0629 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<\/p>\n<p><strong>2- Circuit Training \u0623\u0648 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062f\u0627\u0626\u0631\u064a<\/strong><\/p>\n<p>\u064a\u062a\u0645 \u0623\u062f\u0627\u0621 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 \u0645\u0639\u064a\u0646\u0629 \u0645\u062b\u0644\u0627 \u062f\u0642\u064a\u0642\u0629 \u062b\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0625\u0639\u0627\u062f\u062a\u0647\u0627 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0648\u064a\u0639\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646\u00a0 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<p>3- \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621 \u0628\u0639\u0636 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong> \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u062a\u0633\u0631\u064a\u0639 \u0639\u0645\u0644\u064a\u0629 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n<h5><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d8%b4%d9%8a%d9%81\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0644\u0644\u062a\u0646\u0634\u064a\u0641<\/a><\/h5>\n<p>1-<em><strong><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-bcaa-%d8%b3%d9%84%d8%b3%d9%84%d8%a9-%d8%a7%d9%84%d8%a3%d8%ad%d9%85%d8%a7%d8%b6-%d8%a7%d9%84%d8%a3%d9%85%d9%8a%d9%86%d9%8a%d8%a9-%d8%a7%d9%84%d9%85%d8%aa%d8%b4%d8%b9\/\" target=\"_blank\" rel=\"noopener\">BCAAs<\/a><\/strong><\/em> \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0645\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0644\u0623\u0646\u0647\u0627 \u062a\u0636\u0645\u0646 \u0644\u0643 \u0645\u0646\u0639 \u0627\u0644\u0647\u062f\u0645 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u062d\u062a\u0649 \u0641\u064a \u062d\u0627\u0644\u0629 \u0646\u0642\u0635 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n<p>2- <em><strong>\u0627\u0644\u062c\u0644\u0648\u062a\u0627\u0645\u064a\u0646<\/strong><\/em>: \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u062c\u0644\u0648\u062a\u0627\u0645\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n<p>3- <em><strong>\u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646<\/strong><\/em>: \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0634\u0643\u0644 \u062b\u0627\u0628\u062a \u0645\u0639 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0633\u064a\u0636\u0645\u0646 \u0644\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062d\u0635\u062a\u0643 \u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0633\u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u064a \u062b\u0627\u0628\u062a.<\/p>\n<p><!--more--><\/p>\n<p>\u0627\u0644\u0645\u0635\u0627\u062f\u0631: <a href=\"https:\/\/julienquaglierini.com\/en\/2018\/02\/faire-bonne-seche\/\" target=\"_blank\" rel=\"noopener\">Julienquaglierini<\/a> &amp;\u00a0<a href=\"http:\/\/pro-sport.biz\/drying-of-the-body\/\" target=\"_blank\" rel=\"noopener\">pro-sport<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0647\u0648 \u062a\u0639\u0628\u064a\u0631 \u0645\u0633\u062a\u0639\u0627\u0631 \u0645\u0646 \u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645. \u064a\u0639\u0646\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0637\u0628\u0642\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u062d\u062a \u0627\u0644\u062c\u0644\u062f. \u0627\u0644\u0647\u062f\u0641 \u0645\u0646 \u0627\u0644\u062a\u0646\u0634\u064a\u0641 \u0646\u062d\u062a \u0627\u0644\u0634\u0643\u0644\u060c \u0639\u0646 \u0637\u0631\u064a\u0642 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":13245,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[46,1177,1178,144],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0646\u0634\u064a\u0641-\u0627\u0644\u062c\u0633\u0645-\u0645\u0646-\u0627\u0644\u062f\u0647\u0648\u0646-1-2-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5550"}],"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=5550"}],"version-history":[{"count":12,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5550\/revisions"}],"predecessor-version":[{"id":13531,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5550\/revisions\/13531"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/13245"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=5550"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=5550"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=5550"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}