{"id":5638,"date":"2021-10-26T10:00:02","date_gmt":"2021-10-26T08:00:02","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5638"},"modified":"2021-12-19T16:51:47","modified_gmt":"2021-12-19T14:51:47","slug":"%d9%85%d9%83%d9%85%d9%84-%d8%a7%d9%84%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%85%d9%83%d9%85%d9%84-%d8%a7%d9%84%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86\/","title":{"rendered":"\u0645\u0643\u0645\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0648\u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0646\u0647 \u0641\u064a 10 \u0623\u0633\u0626\u0644\u0629"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0647\u0648 \u062d\u0645\u0636 \u0646\u064a\u062a\u0631\u0648\u062c\u064a\u0646 \u0639\u0636\u0648\u064a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0645\u062f\u0627\u062f \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062e\u0627\u0635\u0629 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u064a\u0648\u062c\u062f \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643\u060c \u064a\u0635\u0646\u0639\u0647 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%84-%d8%a7%d9%84%d9%85%d8%b9%d9%84%d9%88%d9%85%d8%a7%d8%aa-%d8%b9%d9%86-%d8%a7%d9%84%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/a>. \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0645\u0643\u0645\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0644\u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0626\u0647\u0645\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0634\u064a\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0644\u0629 \u0623\u0646\u0647 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0623\u0646\u0647 \u0642\u062f \u064a\u0645\u0646\u0639 \u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u062c\u0644\u062f\u060c \u0648\u064a\u0639\u0627\u0644\u062c \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0644\u062a\u0635\u0644\u0628 \u0627\u0644\u0645\u062a\u0639\u062f\u062f (MS) \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0625\u062f\u0631\u0627\u0643\u064a\u0629\u060c \u0648\u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643. \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0645\u0643\u0645\u0644\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629 \u0643\u0627\u0645\u0644 \u0645\u0635\u0645\u0645 \u0644\u0643 \u062e\u0635\u064a\u0635\u0627 \u0645\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0648\u0632\u0646\u0643 \u0648\u0647\u062f\u0641\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 <a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a>\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644\u0647 \u0633\u0624\u0627\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0639\u0646 \u0623\u064a \u0623\u0633\u0626\u0644\u0629 \u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648<a href=\"https:\/\/blog.elcoach.me\/articles\/category\/%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/a>.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">\u0645\u0643\u0645\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0641\u064a \u0633\u0624\u0627\u0644 \u0648\u062c\u0648\u0627\u0628<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">1- \u0645\u0627 \u0647\u0648 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0647\u0648 \u062d\u0645\u0636 \u0646\u064a\u062a\u0631\u0648\u062c\u064a\u0646\u064a \u064a\u062a\u0645 \u062a\u062e\u0644\u064a\u0642\u0647 \u0641\u064a \u0627\u0644\u0643\u0628\u062f\u060c \u0623\u064a \u064a\u0635\u0646\u0639\u0647 \u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646\u060c \u0648\u064a\u062a\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0637\u0628\u064a\u0639\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0623\u0648 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">2- \u0645\u0645 \u064a\u062a\u0643\u0648\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062a\u0643\u0648\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0646 \u062b\u0644\u0627\u062b\u0629 \u0623\u062d\u0645\u0627\u0636 \u0623\u0645\u064a\u0646\u064a\u0629: L-arginine\u060c \u0648glycine\u060c \u0648L-methionine. \u064a\u0634\u0643\u0644 \u062d\u0648\u0627\u0644\u064a 1 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 \u0627\u0644\u062d\u062c\u0645 \u0627\u0644\u0643\u0644\u064a \u0644\u062f\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646. \u064a\u062a\u0645 \u062a\u062e\u0632\u064a\u0646 \u062d\u0648\u0627\u0644\u064a 95 % \u0645\u0646 \u0645\u0635\u062f\u0631 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0641\u064a \u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629\u060c \u0648 5 % \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u062a\u0645 \u062a\u062d\u0648\u064a\u0644 \u0645\u0627 \u0628\u064a\u0646 1.5 \u06482 % \u0645\u0646 \u0645\u062e\u0632\u0648\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a \u0628\u0648\u0627\u0633\u0637\u0629 \u0627\u0644\u0643\u0628\u062f \u0648\u0627\u0644\u0643\u0644\u0649 \u0648\u0627\u0644\u0628\u0646\u0643\u0631\u064a\u0627\u0633. \u064a\u062a\u0645 \u0646\u0642\u0644\u0647\u0627 \u0639\u0628\u0631 \u0627\u0644\u062f\u0645 \u0648\u062a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u062a\u064a \u062a\u062a\u0637\u0644\u0628 \u0637\u0627\u0642\u0629 \u0639\u0627\u0644\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629 \u0648\u0627\u0644\u062f\u0645\u0627\u063a.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5643\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0645\u0643\u0645\u0644-\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0639\u0636\u0644\u0627\u062a.jpg\" alt=\"\u0645\u0643\u0645\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0645\u0643\u0645\u0644-\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0639\u0636\u0644\u0627\u062a.jpg 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0645\u0643\u0645\u0644-\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-300x225.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0645\u0643\u0645\u0644-\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-768x576.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">3- \u0645\u0627 <a href=\"https:\/\/blog.elcoach.me\/articles\/%D9%81%D9%88%D8%A7%D8%A6%D8%AF-%D8%A7%D9%84%D9%83%D8%B1%D9%8A%D8%A7%D8%AA%D9%8A%D9%86-%D9%84%D8%B2%D9%8A%D8%A7%D8%AF%D8%A9-%D8%A7%D9%84%D8%B9%D8%B6%D9%84%D8%A7%D8%AA\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646<\/a>\u061f<\/span><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\">\u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0643\u0633\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u062f\u0645\u062c \u0645\u0639 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u0628\u0639\u062f \u0645\u0631\u062d\u0644\u0629 \u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646\u060c \u062a\u0632\u064a\u062f \u0627\u0644\u0642\u0648\u0629 \u0628\u0646\u0633\u0628\u0629 5-15 \u066a.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0628\u0639\u062f \u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0628\u0627\u0644\u062c\u0633\u0645 \u0628\u0646\u0633\u0628\u0629 10-20\u066a.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a: \u062a\u0634\u064a\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0645\u0643\u0645\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u064a\u0642\u0648\u0645 \u0628\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u064a\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0625\u062c\u0647\u0627\u062f\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u062a\u062e\u062f\u0645\u0648\u0646 \u0627\u0644\u0643\u064a\u0631\u064a\u0627\u062a\u064a\u0646\u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0633\u062a\u062e\u062f\u0645\u0648\u0647.<\/span><\/li>\n<\/ol>\n<h3><span style=\"font-weight: 400;\">4- \u0645\u0627 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u064f\u0633\u062a\u062e\u062f\u0645 \u0623\u0634\u0643\u0627\u0644 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86-%d9%85%d9%88%d9%86%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/a> \u0648\u0646\u062a\u0631\u0627\u062a \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">5- \u0645\u0627 \u0645\u0639\u0646\u0649 \u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0628\u0627\u0644\u062c\u0633\u0645\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629\u060c \u062a\u0633\u062a\u0647\u0644\u0643 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0646\u0633\u0628\u064a\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0641\u064a \u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629 \u0644\u062a\u0634\u0628\u0639 \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0633\u0631\u0639\u0629. \u0645\u062b\u0644\u0627\u060c \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0645\u0646\u062a\u0634\u0631\u0629 \u0628\u062a\u0646\u0627\u0648\u0644 20 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0645\u062f\u0629 5-7 \u0623\u064a\u0627\u0645. \u062a\u0646\u0642\u0633\u0645 \u0627\u0644\u062c\u0631\u0639\u0629 \u0639\u0627\u062f\u0629\u060c \u0644\u0623\u0631\u0628\u0639 \u062d\u0635\u0635\u060c \u0643\u0644 \u0645\u0646\u0647\u0627 5 \u062c\u0631\u0627\u0645\u0627\u062a \u0639\u0644\u064a \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645. \u0648\u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0645\u0645\u0643\u0646 \u064a\u0632\u064a\u062f \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644 \u0645\u0646 \u0645\u062e\u0632\u0648\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0628\u0646\u0633\u0628\u0629 10-40%.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">6- \u0645\u0627 \u062c\u0631\u0639\u0629 \u0645\u0643\u0645\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0628\u0639\u062f \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u062d\u0645\u064a\u0644\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0639\u062f \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u062d\u0645\u064a\u0644\u060c \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u062e\u0632\u0648\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0646\u0627\u0648\u0644 \u062c\u0631\u0639\u0629 \u0623\u0642\u0644\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u062a\u0631\u0627\u0648\u062d \u0645\u0646 2 \u0644\u064010 \u062c\u0631\u0627\u0645\u0627\u062a \u064a\u0648\u0645\u064a\u0627.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-4535 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/728x90Grey-1.png\" alt=\"\u0628\u0631\u0646\u0627\u0645\u062c \u0645\u0643\u0645\u0644\u0627\u062a\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/728x90Grey-1.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/728x90Grey-1-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">7- \u0647\u0644 \u0645\u0631\u062d\u0644\u0629 \u062a\u062d\u0645\u064a\u0644 \u0645\u0643\u0645\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0628\u0627\u0644\u062c\u0633\u0645 \u0636\u0631\u0648\u0631\u064a\u0629\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u0631\u062d\u0644\u0629 \u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0647\u064a \u0623\u0633\u0631\u0639 \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a. \u0623\u062b\u0628\u062a\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0645\u0631\u062d\u0644\u0629 \u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0645\u0643\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u062d\u062c\u0645 \u0645\u062e\u0632\u0648\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062e\u0644\u0627\u0644 \u0623\u0633\u0628\u0648\u0639 \u0648\u0627\u062d\u062f \u0623\u0648 \u0623\u0642\u0644\u060c \u0644\u0643\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u0636\u0631\u0648\u0631\u064a\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">8- <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%87%d9%84-%d8%a7%d9%84%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86-%d9%8a%d8%b2%d9%8a%d8%af-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a3%d9%85-%d9%8a%d8%b6%d8%ae%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7\/\" target=\"_blank\" rel=\"noopener\">\u0647\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646\u061f<\/a>\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0642\u0635\u064a\u0631\u060c \u0642\u062f \u062a\u0632\u064a\u062f \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0644\u064a. \u0644\u0643\u0646 \u0647\u0630\u0627 \u0628\u0633\u0628\u0628 \u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0644\u064a\u0633 \u0628\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">9- \u0645\u0627 \u0623\u0636\u0631\u0627\u0631 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b6%d8%b1%d8%a7%d8%b1-%d8%a7%d9%84%d9%83%d8%b1%d9%8a%d8%a7%d8%aa%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0636\u0631\u0627\u0631 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646<\/a> \u0623\u0648 \u0622\u062b\u0627\u0631\u0647 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u062a\u0643\u0648\u0646 \u0646\u062a\u064a\u062c\u0629 \u0627\u0644\u062c\u0631\u0639\u0627\u062a \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0623\u0645\u0627 \u0645\u0639 \u0627\u062a\u0628\u0627\u0639 \u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u062c\u0631\u0639\u0629 \u0627\u0644\u0645\u0636\u0628\u0648\u0637\u0629 \u0644\u0646 \u062a\u062a\u0639\u0631\u0636 \u0644\u0647\u0630\u0647 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062a\u064a \u062a\u062a\u0645\u062b\u0644 \u0641\u064a:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0644\u0641 \u0627\u0644\u0643\u0644\u0649<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0644\u0641 \u0627\u0644\u0643\u0628\u062f<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0635\u0649 \u0627\u0644\u0643\u0644\u0649<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">10- \u0647\u0644 \u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0646\u0634\u064a\u0641 \u0623\u0648 \u0627\u0644\u062a\u0636\u062e\u064a\u0645\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u062e\u0644\u0627\u0644 \u0645\u0631\u062d\u0644\u062a\u064a \u0627\u0644\u062a\u0636\u062e\u064a\u0645 \u0648\u0627\u0644\u062a\u0646\u0634\u064a\u0641 \u0644\u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u0647\u0648 \u062c\u064a\u062f \u0644\u0644\u0645\u0631\u062d\u0644\u062a\u064a\u0646.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-4536 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/1920x600-01Grey-1-1024x320-1024x320.png\" alt=\"\u0628\u0631\u0646\u0627\u0645\u062c \u0645\u0643\u0645\u0644\u0627\u062a\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/1920x600-01Grey-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/1920x600-01Grey-1-1024x320-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/1920x600-01Grey-1-1024x320-768x240.png 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0647\u0648 \u062d\u0645\u0636 \u0646\u064a\u062a\u0631\u0648\u062c\u064a\u0646 \u0639\u0636\u0648\u064a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0645\u062f\u0627\u062f \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062e\u0627\u0635\u0629 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u064a\u0648\u062c\u062f \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643\u060c \u064a\u0635\u0646\u0639\u0647 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647 \u0645\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0645\u0643\u0645\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0644\u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0626\u0647\u0645\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u062a\u0634\u064a\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0644\u0629 \u0623\u0646\u0647 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0623\u0646\u0647 \u0642\u062f \u064a\u0645\u0646\u0639 \u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u062c\u0644\u062f\u060c \u0648\u064a\u0639\u0627\u0644\u062c &#8230;<\/p>\n","protected":false},"author":15,"featured_media":5642,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[15],"tags":[1096,1199,1200,149,1198],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0645\u0643\u0645\u0644-\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646-1024x567.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5638"}],"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=5638"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5638\/revisions"}],"predecessor-version":[{"id":6597,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5638\/revisions\/6597"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/5642"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=5638"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=5638"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=5638"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}