{"id":6037,"date":"2021-11-21T14:24:12","date_gmt":"2021-11-21T12:24:12","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=6037"},"modified":"2023-04-11T03:31:01","modified_gmt":"2023-04-11T01:31:01","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%a8%d8%a7%d9%88%d8%b1-%d8%b7%d8%a8%d9%8a%d8%b9%d9%8a-%d9%82%d8%a8%d9%84-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%a8%d8%a7%d9%88%d8%b1-%d8%b7%d8%a8%d9%8a%d8%b9%d9%8a-%d9%82%d8%a8%d9%84-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u0628\u0627\u0648\u0631 \u0637\u0628\u064a\u0639\u064a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0637\u0627\u0642\u0629"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u062a\u0639\u062a\u0628\u0631 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d9%82%d8%a8%d9%84-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0637\u0639\u0645\u0629 \u0648\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a> \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. \u0648\u062a\u0633\u0627\u0639\u062f <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0637\u0639\u0645\u0629 \u0648\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a> \u0641\u064a \u0625\u0635\u0644\u0627\u062d \u062a\u0622\u0643\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062c\u062f\u064a\u062f \u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062c\u0633\u0645. \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0645\u0639\u0642\u0648\u0644 \u0645\u0646 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0648\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0643\u0648\u0646\u0627\u062a \u0636\u0627\u0631\u0629 \u0642\u062f \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u062f\u0647\u0648\u0631 \u0635\u062d\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. \u0644\u0630\u0644\u0643 \u062c\u0631\u0651\u0628 \u0645\u0646 \u0647\u0646\u0627 \u0623\u0641\u0636\u0644 \u0628\u0627\u0648\u0631 \u0637\u0628\u064a\u0639\u064a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0635\u0646\u0639\u0647 \u0628\u0646\u0641\u0633\u0643 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0623\u0641\u0636\u0644 \u0628\u0627\u0648\u0631 \u0637\u0628\u064a\u0639\u064a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0628\u0639\u062f\u0647 \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0626\u0643 \u0646\u0634\u064a\u0637\u064b\u0627 \u0648\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629\u060c \u0642\u0645\u0646\u0627 \u0628\u0625\u062f\u0631\u0627\u062c \u0623\u0641\u0636\u0644 12 \u0645\u0634\u0631\u0648\u0628\u064b\u0627 \u0645\u0646\u0632\u0644\u064a\u064b\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0628\u0639\u062f\u0647 \u0644\u062a\u062d\u0633\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u062f\u064a\u0643<\/strong>.<\/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;\">\u0623\u0641\u0636\u0644 \u0628\u0627\u0648\u0631 \u0637\u0628\u064a\u0639\u064a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6041 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0628\u0646\u062c\u0631-\u0623\u0641\u0636\u0644-\u0628\u0627\u0648\u0631-\u0637\u0628\u064a\u0639\u064a-\u0642\u0628\u0644-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-1024x683.jpg\" alt=\"\u0627\u0644\u0628\u0646\u062c\u0631 \u0623\u0641\u0636\u0644 \u0628\u0627\u0648\u0631 \u0637\u0628\u064a\u0639\u064a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0628\u0646\u062c\u0631-\u0623\u0641\u0636\u0644-\u0628\u0627\u0648\u0631-\u0637\u0628\u064a\u0639\u064a-\u0642\u0628\u0644-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0628\u0646\u062c\u0631-\u0623\u0641\u0636\u0644-\u0628\u0627\u0648\u0631-\u0637\u0628\u064a\u0639\u064a-\u0642\u0628\u0644-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0628\u0646\u062c\u0631-\u0623\u0641\u0636\u0644-\u0628\u0627\u0648\u0631-\u0637\u0628\u064a\u0639\u064a-\u0642\u0628\u0644-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0628\u0646\u062c\u0631-\u0623\u0641\u0636\u0644-\u0628\u0627\u0648\u0631-\u0637\u0628\u064a\u0639\u064a-\u0642\u0628\u0644-\u0627\u0644\u062a\u0645\u0631\u064a\u0646.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">1- \u0639\u0635\u064a\u0631 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 (\u0627\u0644\u0628\u0646\u062c\u0631)<\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><br \/>\n<\/span><span style=\"font-weight: 400;\">1 \u062d\u0628\u0629 \u0634\u0645\u0646\u062f\u0631 (\u0628\u0646\u062c\u0631) \u0645\u0642\u0634\u0631\u0629 \u0648\u0645\u0641\u0631\u0648\u0645\u0629<br \/>\n<\/span><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0631\u0634\u0629 \u0645\u0646 \u0645\u0644\u062d \u0627\u0644\u0647\u064a\u0645\u0627\u0644\u0627\u064a\u0627 \u0627\u0644\u0648\u0631\u062f\u064a<\/span><\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0645\u0632\u062c \u062c\u0630\u0631 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0648\u0627\u0646\u0642\u0644\u0647 \u0625\u0644\u0649 \u0643\u0648\u0628.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0636\u0641 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0645\u0644\u062d \u0627\u0644\u0647\u064a\u0645\u0627\u0644\u0627\u064a\u0627 \u0627\u0644\u0648\u0631\u062f\u064a \u0625\u0644\u064a\u0647\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0642\u0644\u0628 \u062c\u064a\u062f\u0627 \u0648\u064a\u0634\u0631\u0628.<\/span><\/li>\n<\/ul>\n<p><strong>\u0641\u0627\u0626\u062f\u0629 \u0639\u0635\u064a\u0631 \u0627\u0644\u0634\u0645\u0646\u062f\u0631<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062c\u0630\u0631 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0647\u0648 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0635\u062d \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u063a\u0646\u064a \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u064a\u062d\u062a\u0648\u064a \u0639\u0635\u064a\u0631 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0639\u0644\u0649 \u0627\u0644\u0646\u062a\u0631\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u064a\u062a\u0645 \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0646\u062a\u0631\u0627\u062a \u0625\u0644\u0649 \u0623\u0643\u0633\u064a\u062f \u0627\u0644\u0646\u064a\u062a\u0631\u064a\u0643 (NO) \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u064a\u0633\u0627\u0639\u062f \u0623\u0643\u0633\u064a\u062f \u0627\u0644\u0646\u064a\u062a\u0631\u064a\u0643 \u0641\u064a \u062a\u0648\u0633\u0639 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 (\u064a\u0632\u064a\u062f \u0645\u0646 \u0637\u0648\u0644 \u0648\u0639\u0631\u0636 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629)\u060c \u0648\u064a\u062d\u0633\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645\u060c \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u062a\u0642\u0644\u0635 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u064a\u0648\u0641\u0631 \u0647\u0630\u0627 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u062d\u0644\u0648 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0645\u0630\u0627\u0642 \u0631\u0627\u0626\u0639 \u0639\u0646\u062f \u0645\u0632\u062c\u0647 \u0645\u0639 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0645\u0644\u062d \u0627\u0644\u0647\u064a\u0645\u0627\u0644\u0627\u064a\u0627.<\/span><\/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<h3><span style=\"font-weight: 400;\">2- \u0639\u0635\u064a\u0631 \u0627\u0644\u062a\u0648\u062a \u0628\u0627\u0644\u0634\u064a\u0627<\/span><\/h3>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<br \/>\n<\/strong><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0643\u0648\u0628 \u0641\u0631\u0627\u0648\u0644\u0629<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0643\u0648\u0628 \u062a\u0648\u062a<br \/>\n<\/span><span style=\"font-weight: 400;\">\u062d\u0641\u0646\u0629 \u0645\u0646 \u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u0646\u0639\u0646\u0627\u0639<br \/>\n<\/span><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0639\u0633\u0644<br \/>\n<\/span><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627<\/span><\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0644\u0651\u0628 \u0627\u0644\u062a\u0648\u062a \u0648\u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u0646\u0639\u0646\u0627\u0639 \u0641\u064a \u0627\u0644\u062e\u0644\u0627\u0637 \u0648\u0627\u062e\u0644\u0637\u0647\u0645 \u062c\u064a\u062f\u064b\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0635\u0628\u0647\u0627 \u0641\u064a \u0643\u0648\u0628.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0636\u0641 \u0627\u0644\u0639\u0633\u0644 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0625\u0644\u064a\u0647\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0642\u0644\u0628 \u062c\u064a\u062f\u0627 \u0648\u064a\u0634\u0631\u0628.<\/span><\/li>\n<\/ul>\n<p><strong>\u0641\u0627\u0626\u062f\u0629 \u0639\u0635\u064a\u0631 \u0627\u0644\u062a\u0648\u062a \u0628\u0627\u0644\u0634\u064a\u0627:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062a\u0648\u062a \u0645\u0644\u064a\u0621 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0643\u0631\u064a\u0627\u062a \u0637\u0628\u064a\u0639\u064a\u0629. \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0628\u0631\u064a \u0639\u0644\u0649 \u0645\u0627\u062f\u0629 \u0627\u0644\u0628\u0648\u0644\u064a\u0641\u064a\u0646\u0648\u0644 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u062a\u062b\u0628\u0637 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0641\u064a \u0643\u0648\u0631\u064a\u0627 \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0639\u0646\u0628 \u0627\u0644\u0628\u0631\u064a \u064a\u0632\u064a\u062f \u0645\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644. \u062a\u0639\u062a\u0628\u0631 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0645\u0635\u0627\u062f\u0631 \u062c\u064a\u062f\u0629 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">3- \u0627\u0644\u0642\u0647\u0648\u0629<\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><br \/>\n<\/span><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0642\u0647\u0648\u0629 \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0630\u0648\u0628\u0627\u0646<br \/>\n<\/span><span style=\"font-weight: 400;\">1 \u0643\u0648\u0628 \u0645\u0627\u0621 \u0633\u0627\u062e\u0646<\/span><\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0636\u0641 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0633\u0627\u062e\u0646 \u0625\u0644\u0649 \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0642\u0647\u0648\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0642\u0644\u0628 \u062c\u064a\u062f\u0627 \u0648\u064a\u0634\u0631\u0628.<\/span><\/li>\n<\/ul>\n<p><strong>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0642\u0647\u0648\u0629<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0642\u0647\u0648\u0629 \u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0644\u0644\u0643\u0627\u0641\u064a\u064a\u0646\u060c \u0648\u0645\u0646\u0634\u0637. \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u063a\u064a\u0631 \u0636\u0627\u0631 \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u0643\u0645\u064a\u0627\u062a \u0645\u062d\u062f\u0648\u062f\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0647\u0648 \u0645\u0648\u062c\u0648\u062f \u0628\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0641\u064a <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%b4%d8%b1%d9%88%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d8%b7%d8%a7%d9%82%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629<\/a>\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0635\u062d\u062a\u0643. \u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u0646 \u0634\u0631\u0628 \u0627\u0644\u0634\u0627\u064a \u0623\u0648 \u0627\u0644\u0642\u0647\u0648\u0629 \u0628\u0643\u0645\u064a\u0627\u062a \u0645\u062d\u062f\u0648\u062f\u0629 \u064a\u062d\u0633\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0639\u0628.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">4- \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631<\/span><\/h3>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<br \/>\n<\/strong><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0623\u0648\u0631\u0627\u0642 \u0634\u0627\u064a \u0623\u062e\u0636\u0631<br \/>\n<\/span><span style=\"font-weight: 400;\">1 \u0643\u0648\u0628 \u0645\u0627\u0621<\/span><\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0635\u0628 \u0643\u0648\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u0642\u062f\u0631 \u0648\u0627\u062a\u0631\u0643\u0647 \u062d\u062a\u0649 \u064a\u063a\u0644\u064a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0637\u0641\u0626 \u0627\u0644\u0645\u0648\u0642\u062f \u0648\u0627\u062a\u0631\u0643 \u0627\u0644\u0645\u0627\u0621 \u064a\u0628\u0631\u062f \u0644\u0645\u062f\u0629 3 \u062f\u0642\u0627\u0626\u0642.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0636\u0627\u0641 \u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u0648\u062a\u062a\u0631\u0643 \u0644\u0645\u062f\u0629 3 \u062f\u0642\u0627\u0626\u0642.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0635\u0641\u064a \u0627\u0644\u0634\u0627\u064a \u0641\u064a \u0643\u0648\u0628.<\/span><\/li>\n<\/ul>\n<p><strong>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u0645\u0644\u064a\u0621 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646. \u0625\u0646 \u062a\u0646\u0627\u0648\u0644\u0647 \u0642\u0628\u0644 \u062d\u0648\u0627\u0644\u064a \u0633\u0627\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u064a\u0648\u0641\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u064a\u0645\u0646\u0639\u0643 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u0639\u0628 \u0648\u0627\u0644\u062c\u0648\u0639. \u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0641\u064a \u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u0627\u0633\u0643\u0646\u062f\u0646\u0627\u0641\u064a\u0629 \u0644\u0644\u0637\u0628 \u0648\u0627\u0644\u0639\u0644\u0648\u0645 \u0641\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0646 \u0645\u0633\u062a\u062e\u0644\u0635 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u064a\u062d\u0633\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6042 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0645\u0627\u0621-\u062c\u0648\u0632-\u0627\u0644\u0647\u0646\u062f-\u0623\u0641\u0636\u0644-\u0628\u0627\u0648\u0631-\u0637\u0628\u064a\u0639\u064a-\u0642\u0628\u0644-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-1024x536.jpg\" alt=\"\u0645\u0627\u0621 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0623\u0641\u0636\u0644 \u0628\u0627\u0648\u0631 \u0637\u0628\u064a\u0639\u064a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\" width=\"700\" height=\"366\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0645\u0627\u0621-\u062c\u0648\u0632-\u0627\u0644\u0647\u0646\u062f-\u0623\u0641\u0636\u0644-\u0628\u0627\u0648\u0631-\u0637\u0628\u064a\u0639\u064a-\u0642\u0628\u0644-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-1024x536.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0645\u0627\u0621-\u062c\u0648\u0632-\u0627\u0644\u0647\u0646\u062f-\u0623\u0641\u0636\u0644-\u0628\u0627\u0648\u0631-\u0637\u0628\u064a\u0639\u064a-\u0642\u0628\u0644-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-300x157.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0645\u0627\u0621-\u062c\u0648\u0632-\u0627\u0644\u0647\u0646\u062f-\u0623\u0641\u0636\u0644-\u0628\u0627\u0648\u0631-\u0637\u0628\u064a\u0639\u064a-\u0642\u0628\u0644-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-768x402.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0645\u0627\u0621-\u062c\u0648\u0632-\u0627\u0644\u0647\u0646\u062f-\u0623\u0641\u0636\u0644-\u0628\u0627\u0648\u0631-\u0637\u0628\u064a\u0639\u064a-\u0642\u0628\u0644-\u0627\u0644\u062a\u0645\u0631\u064a\u0646.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">5- \u0645\u0627\u0621 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><br \/>\n<\/span><span style=\"font-weight: 400;\">300 \u0645\u0644 \u0645\u0627\u0621 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f<br \/>\n<\/span><span style=\"font-weight: 400;\">2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u062c\u0648\u0632 \u0647\u0646\u062f \u0645\u0642\u0637\u0639<\/span><\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0646\u0636\u064a\u0641 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0627\u0644\u0645\u0641\u0631\u0648\u0645 \u0625\u0644\u0649 \u0645\u0627\u0621 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0648\u064a\u0642\u0644\u0628 \u062c\u064a\u062f\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u062a\u0628\u0631\u064a\u062f\u0647\u0627 (\u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0645\u062a\u0633\u0639 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0645\u0634\u0631\u0648\u0628 \u0628\u0627\u0631\u062f \u0628\u0639\u062f \u062c\u0644\u0633\u0629 \u0627\u0644\u062c\u064a\u0645.<\/span><\/li>\n<\/ul>\n<p><strong>\u0641\u0648\u0627\u0626\u062f \u0645\u0627\u0621 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0627\u0621 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0647\u0648 \u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a \u0637\u0628\u064a\u0639\u064a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062c\u062f\u064a\u062f \u0627\u0644\u0623\u0645\u0644\u0627\u062d \u0627\u0644\u0645\u0641\u0642\u0648\u062f\u0629 \u0648\u064a\u0648\u0627\u0632\u0646 \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0645\u0646\u062d\u0644 \u0628\u0627\u0644\u0643\u0647\u0631\u0628\u0627\u0621 \u0641\u064a \u062c\u0633\u0645\u0643. \u0648\u062c\u062f\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0634\u0631\u0628 \u0645\u0627\u0621 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0641\u0639\u0627\u0644\u064b\u0627 \u062c\u062f\u064b\u0627 \u0641\u064a \u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">6- \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646 \u0627\u0644\u0643\u0631\u0632<\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><br \/>\n<\/span><span style=\"font-weight: 400;\">\u0643\u0648\u0628 \u0643\u0631\u0632 \u0645\u0641\u0631\u0648\u0645<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0643\u0648\u0628 \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646<br \/>\n<\/span><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0639\u0633\u0644<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u0645\u0631<\/span><\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u0627\u0644\u0643\u0631\u0632 \u0627\u0644\u0645\u0642\u0637\u0639 \u0648\u0643\u0645\u064a\u0629 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u0627\u0644\u062e\u0644\u0627\u0637. \u062a\u062e\u0644\u0637 \u062c\u064a\u062f\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0635\u0628\u0647 \u0641\u064a \u0643\u0648\u0628 \u0648\u0623\u0636\u0641 \u0627\u0644\u0639\u0633\u0644 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0645\u0633\u062d\u0648\u0642 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u0645\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0642\u0644\u0628 \u062c\u064a\u062f\u0627 \u0642\u0628\u0644 \u0627\u0644\u0634\u0631\u0628.<\/span><\/li>\n<\/ul>\n<p><strong>\u0641\u0648\u0627\u0626\u062f \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0628\u0627\u0644\u0643\u0631\u0632:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0648\u0641\u0631 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0643\u0631\u0632 (138 \u062c\u0645) \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0643\u0631\u0632 \u0642\u062f \u062a\u0648\u0641\u0631 \u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0646 \u0625\u0635\u0627\u0628\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639. \u0625\u0636\u0627\u0641\u0629 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0644\u062c\u0639\u0644\u0647 \u0623\u0641\u0636\u0644 \u0628\u0627\u0648\u0631 \u0637\u0628\u064a\u0639\u064a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u064a\u0636\u0627.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3202 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/728x90Yellow03.png\" alt=\"\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/728x90Yellow03.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/728x90Yellow03-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">7- \u0645\u0634\u0631\u0648\u0628 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0648\u0627\u0644\u0644\u064a\u0645\u0648\u0646<\/span><\/h3>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<br \/>\n<\/strong><span style=\"font-weight: 400;\">1 \u0643\u0648\u0628 \u0628\u0631\u062a\u0642\u0627\u0644 \u0645\u0642\u0637\u0639<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0643\u0648\u0628 \u0639\u0646\u0628 \u0623\u062e\u0636\u0631<br \/>\n<\/span><span style=\"font-weight: 400;\">2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u0645\u0648\u0646 \u0627\u0644\u0645\u062d\u0645\u0635<\/span><\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u0642\u0637\u0639 \u0627\u0644\u0639\u0646\u0628 \u0627\u0644\u0623\u062e\u0636\u0631 \u0648\u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0641\u064a \u0627\u0644\u062e\u0644\u0627\u0637. \u062a\u062e\u0644\u0637 \u062c\u064a\u062f\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0635\u0628\u0647\u0627 \u0641\u064a \u0643\u0648\u0628 \u0648\u0623\u0636\u0641 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u0645\u0648\u0646 \u0627\u0644\u0645\u062d\u0645\u0635 \u0627\u0644\u0645\u0633\u062d\u0648\u0642.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0642\u0644\u0628 \u062c\u064a\u062f\u0627 \u0648\u064a\u0634\u0631\u0628.<\/span><\/li>\n<\/ul>\n<p><strong>\u0641\u0648\u0627\u0626\u062f \u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062c\u064a\u062f\u0629 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a. \u0627\u0644\u0639\u0646\u0628 \u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0648\u0641\u0631 \u0644\u062c\u0633\u0645\u0643 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0627\u062c\u0647 \u0642\u0628\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. \u062e\u0644\u0635\u062a \u062f\u0631\u0627\u0633\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0639\u0646\u0628 \u0627\u0644\u0623\u0631\u062c\u0648\u0627\u0646\u064a \u064a\u062d\u0633\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u0633\u062a\u0646\u0641\u062f \u0628\u0633\u0628\u0628 \u0622\u062b\u0627\u0631\u0647 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a. \u0627\u0633\u062a\u0647\u0644\u0643 \u0647\u0630\u0627 \u0627\u0644\u0645\u0634\u0631\u0648\u0628 \u0642\u0628\u0644 30-60 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">8- \u0639\u0635\u064a\u0631 \u0627\u0644\u0631\u0645\u0627\u0646<\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><br \/>\n<\/span><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0643\u0648\u0628 \u0631\u0645\u0627\u0646<br \/>\n<\/span><span style=\"font-weight: 400;\">2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0644\u0628 \u0628\u0627\u0634\u0646 \u0641\u0631\u0648\u062a<br \/>\n<\/span><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0639\u0633\u0644<\/span><\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062e\u0644\u0637 \u0627\u0644\u0631\u0645\u0627\u0646 \u0648\u0627\u0644\u0628\u0627\u0634\u0646 \u0641\u0631\u0648\u062a \u0641\u064a \u0627\u0644\u062e\u0644\u0627\u0637.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0635\u0628 \u0627\u0644\u062e\u0644\u064a\u0637 \u0641\u064a \u0643\u0648\u0628.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0636\u0627\u0641 \u0627\u0644\u0639\u0633\u0644 \u0648\u064a\u062e\u0644\u0637 \u062c\u064a\u062f\u0627.<\/span><\/li>\n<\/ul>\n<p><strong>\u0641\u0648\u0627\u0626\u062f \u0639\u0635\u064a\u0631 \u0627\u0644\u0631\u0645\u0627\u0646<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0634\u064a\u0631 \u062f\u0631\u0627\u0633\u0629 \u0645\u0631\u0627\u062c\u0639\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0634\u0631\u0628 \u0639\u0635\u064a\u0631 \u0627\u0644\u0631\u0645\u0627\u0646 \u064a\u0639\u0632\u0632 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0627\u0634\u0631\u0628\u0647 \u0642\u0628\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u064a\u0637\u064b\u0627 \u0648\u0631\u0634\u064a\u0642\u064b\u0627.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6043 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0639\u0635\u064a\u0631-\u0627\u0644\u0628\u0637\u064a\u062e-\u0623\u0641\u0636\u0644-\u0628\u0627\u0648\u0631-\u0637\u0628\u064a\u0639\u064a-\u0642\u0628\u0644-\u0627\u0644\u062a\u0645\u0631\u064a\u0646.jpg\" alt=\"\u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0637\u064a\u062e \u0623\u0641\u0636\u0644 \u0628\u0627\u0648\u0631 \u0637\u0628\u064a\u0639\u064a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\" width=\"795\" height=\"447\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0639\u0635\u064a\u0631-\u0627\u0644\u0628\u0637\u064a\u062e-\u0623\u0641\u0636\u0644-\u0628\u0627\u0648\u0631-\u0637\u0628\u064a\u0639\u064a-\u0642\u0628\u0644-\u0627\u0644\u062a\u0645\u0631\u064a\u0646.jpg 795w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0639\u0635\u064a\u0631-\u0627\u0644\u0628\u0637\u064a\u062e-\u0623\u0641\u0636\u0644-\u0628\u0627\u0648\u0631-\u0637\u0628\u064a\u0639\u064a-\u0642\u0628\u0644-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0639\u0635\u064a\u0631-\u0627\u0644\u0628\u0637\u064a\u062e-\u0623\u0641\u0636\u0644-\u0628\u0627\u0648\u0631-\u0637\u0628\u064a\u0639\u064a-\u0642\u0628\u0644-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-768x432.jpg 768w\" sizes=\"(max-width: 795px) 100vw, 795px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">9- \u0645\u0634\u0631\u0648\u0628 \u0627\u0644\u0628\u0637\u064a\u062e<\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><br \/>\n<\/span><span style=\"font-weight: 400;\">1 \u0643\u0648\u0628 \u0628\u0637\u064a\u062e<br \/>\n<\/span><span style=\"font-weight: 400;\">1 \u0643\u0648\u0628 \u0645\u0627\u0621 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0631\u0634\u0629 \u0645\u0646 \u0645\u0644\u062d \u0627\u0644\u0647\u064a\u0645\u0627\u0644\u0627\u064a\u0627 \u0627\u0644\u0648\u0631\u062f\u064a<br \/>\n<\/span><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646<\/span><\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u0627\u0644\u0628\u0637\u064a\u062e \u0641\u064a \u0627\u0644\u062e\u0644\u0627\u0637.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u062e\u0644\u0637 \u062c\u064a\u062f\u0627 \u0648\u062a\u0635\u0641\u0649 \u0627\u0644\u0628\u0630\u0648\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0636\u0641 \u0645\u0627\u0621 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0645\u0644\u062d \u0627\u0644\u0647\u064a\u0645\u0627\u0644\u0627\u064a\u0627 \u0627\u0644\u0648\u0631\u062f\u064a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0642\u0644\u0628 \u062c\u064a\u062f\u0627 \u0648\u064a\u0634\u0631\u0628.<\/span><\/li>\n<\/ul>\n<p><strong>\u0641\u0648\u0627\u0626\u062f \u0645\u0634\u0631\u0648\u0628 \u0627\u0644\u0628\u0637\u064a\u062e:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u0627\u0644\u0645\u0634\u0631\u0648\u0628 \u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0648\u063a\u0646\u064a \u0628\u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0645\u062a\u0627\u062d\u0629 \u062d\u064a\u0648\u064a\u0627\u064b \u0645\u062b\u0644 \u0627\u0644\u0644\u0627\u064a\u0643\u0648\u0628\u064a\u0646 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a A \u0648 C. \u0648\u0647\u0648 \u0623\u064a\u0636\u064b\u0627 \u0645\u0648\u0627\u0632\u0646 \u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a. \u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 20 \u0645\u0646 \u0631\u0627\u0643\u0628\u064a \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u0630\u0643\u0648\u0631 \u0645\u0639 \u0645\u0643\u0645\u0644 \u0647\u0631\u064a\u0633 \u0627\u0644\u0628\u0637\u064a\u062e \u0639\u0644\u0649 \u0645\u062f\u0649 \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0623\u0646\u0647 \u0639\u0632\u0632 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0627\u0633\u062a\u0647\u0644\u0643\u0647 \u0642\u0628\u0644 45 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0628\u0639\u062f 5-10 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">10- \u0639\u0635\u064a\u0631 \u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u062a\u0641\u0627\u062d<\/span><\/h3>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<br \/>\n<\/strong><span style=\"font-weight: 400;\">2 \u062d\u0628\u0629 \u0645\u0648\u0632 \u0643\u0628\u064a\u0631\u0629<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0643\u0648\u0628 \u062a\u0641\u0627\u062d \u0645\u0642\u0637\u0639<br \/>\n<\/span><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0633\u0644<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0631\u0628\u0639 \u0643\u0648\u0628 \u062d\u0644\u064a\u0628 \u0623\u0648 \u0645\u0627\u0621\u00a0<\/span><\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u063a\u0633\u0644 \u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u062a\u0641\u0627\u062d \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062d\u062a\u0649 \u062a\u062c\u0641.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0634\u0631 \u0627\u0644\u0645\u0648\u0632 \u0648\u0642\u0637\u0651\u0639 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d. \u0642\u0634\u0631 \u0648\u0642\u0637\u0639 \u0627\u0644\u062a\u0641\u0627\u062d \u0625\u0644\u0649 \u0646\u0635\u0641\u064a\u0646. \u0627\u0642\u0637\u0639 \u0646\u0635\u0641\u0647\u0627 \u0625\u0644\u0649 \u0642\u0637\u0639 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0648\u0642\u0645 \u0628\u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0646\u0635\u0641 \u0627\u0644\u0622\u062e\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0636\u0641 \u0642\u0637\u0639 \u0627\u0644\u0645\u0648\u0632 \u0648\u0642\u0637\u0639 \u0627\u0644\u062a\u0641\u0627\u062d \u0648\u0627\u0644\u0639\u0633\u0644 \u0641\u064a \u0648\u0639\u0627\u0621 \u0627\u0644\u062e\u0644\u0627\u0637.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0636\u0641 \u0627\u0644\u062d\u0644\u064a\u0628. (\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0627\u0621 \u0644\u062c\u0639\u0644\u0647 \u0639\u0635\u064a\u0631\u064b\u0627 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0645\u0632\u062c \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u062d\u062a\u0649 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0647\u0631\u064a\u0633 \u0646\u0627\u0639\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u0643\u0628\u0647\u0627 \u0641\u064a \u0623\u0643\u0648\u0627\u0628 \u0648\u062a\u0646\u0627\u0648\u0644 \u0623\u0641\u0636\u0644 \u0628\u0627\u0648\u0631 \u0637\u0628\u064a\u0639\u064a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u062a\u0641\u0627\u062d.<\/span><\/li>\n<\/ul>\n<p><strong>\u0641\u0648\u0627\u0626\u062f \u0639\u0635\u064a\u0631 \u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u062a\u0641\u0627\u062d<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0645\u0648\u0632 \u0641\u0627\u0643\u0647\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u0645\u062d\u0645\u0644\u0629 \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0637\u0627\u0642\u0629. \u0645\u0648\u0632\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 (\u062d\u0648\u0627\u0644\u064a 118 \u062c\u0631\u0627\u0645\u064b\u0627) \u062a\u0639\u0637\u064a 27 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u06483.1 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648105 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0648\u0632 \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0637\u0648\u0644\u0629 \u0648\u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">11- \u0645\u0634\u0631\u0648\u0628 \u0627\u0644\u062c\u0631\u064a\u0628 \u0641\u0631\u0648\u062a \u0623\u0641\u0636\u0644 \u0628\u0627\u0648\u0631 \u0637\u0628\u064a\u0639\u064a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/h3>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<br \/>\n<\/strong><span style=\"font-weight: 400;\">1 \u062c\u0631\u064a\u0628 \u0641\u0631\u0648\u062a<br \/>\n<\/span><span style=\"font-weight: 400;\">1 \u0643\u0648\u0628 \u0644\u064a\u0645\u0648\u0646 \u062d\u0627\u0645\u0636 \u0645\u0641\u0631\u0648\u0645<br \/>\n<\/span><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0639\u0633\u0644<br \/>\n<\/span><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d\u00a0<\/span><\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u064f\u0645\u0632\u062c \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0627\u0644\u062d\u0644\u0648 \u0627\u0644\u0645\u0641\u0631\u0648\u0645 \u0648\u0627\u0644\u062c\u0631\u064a\u0628 \u0641\u0631\u0648\u062a \u0641\u064a \u0627\u0644\u062e\u0644\u0627\u0637 \u0648\u064a\u064f\u0645\u0632\u062c \u062c\u064a\u062f\u064b\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0635\u0628 \u0627\u0644\u0639\u0635\u064a\u0631 \u0641\u064a \u0643\u0648\u0628.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0636\u0641 \u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0644\u0645\u0644\u062d \u0625\u0644\u064a\u0647\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0642\u0644\u0628 \u062c\u064a\u062f\u0627 \u0642\u0628\u0644 \u0627\u0644\u0634\u0631\u0628.<\/span><\/li>\n<\/ul>\n<p><strong>\u0641\u0648\u0627\u0626\u062f \u0639\u0635\u064a\u0631 \u0627\u0644\u062c\u0631\u064a\u0628 \u0641\u0631\u0648\u062a:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062a\u0628\u0631 \u0647\u0630\u0627 \u0627\u0644\u0645\u0634\u0631\u0648\u0628 \u0645\u0635\u062f\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0644\u0645\u064a\u0627\u0647 \u0648\u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a \u0648\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629. \u0633\u064a\u0628\u0642\u064a\u0643 \u0646\u0634\u064a\u0637\u064b\u0627 \u0648\u0631\u0637\u0628\u064b\u0627 (100 \u062c\u0645 \u062c\u0631\u064a\u0628 \u0641\u0631\u0648\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 88 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621) \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. \u062a\u0633\u062a\u0647\u0644\u0643 60 \u062f\u0642\u064a\u0642\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6044 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0633\u064a\u0628\u0631\u0648\u0644\u064a\u0646\u0627-\u0628\u062c\u0648\u0632-\u0627\u0644\u0647\u0646\u062f-1024x768.jpg\" alt=\"\u0633\u064a\u0628\u0631\u0648\u0644\u064a\u0646\u0627 \u0628\u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0633\u064a\u0628\u0631\u0648\u0644\u064a\u0646\u0627-\u0628\u062c\u0648\u0632-\u0627\u0644\u0647\u0646\u062f-1024x768.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0633\u064a\u0628\u0631\u0648\u0644\u064a\u0646\u0627-\u0628\u062c\u0648\u0632-\u0627\u0644\u0647\u0646\u062f-300x225.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0633\u064a\u0628\u0631\u0648\u0644\u064a\u0646\u0627-\u0628\u062c\u0648\u0632-\u0627\u0644\u0647\u0646\u062f-768x576.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0633\u064a\u0628\u0631\u0648\u0644\u064a\u0646\u0627-\u0628\u062c\u0648\u0632-\u0627\u0644\u0647\u0646\u062f.jpg 1500w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">12- \u0645\u0634\u0631\u0648\u0628 \u0637\u0627\u0642\u0629 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0648\u0627\u0644\u0633\u0628\u064a\u0631\u0648\u0644\u064a\u0646\u0627<\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><br \/>\n<\/span><span style=\"font-weight: 400;\">1 \u0643\u0648\u0628 \u0645\u0627\u0621 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f<br \/>\n<\/span><span style=\"font-weight: 400;\">1\/2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0633\u062d\u0648\u0642 \u0633\u0628\u064a\u0631\u0648\u0644\u064a\u0646\u0627<\/span><\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062e\u0644\u0637 \u0645\u0633\u062d\u0648\u0642 \u0633\u0628\u064a\u0631\u0648\u0644\u064a\u0646\u0627 \u0645\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0645\u0627\u0621 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0642\u0644\u0628 \u062c\u064a\u062f\u0627 \u0648\u064a\u0634\u0631\u0628.<\/span><\/li>\n<\/ul>\n<p><strong>\u0641\u0648\u0627\u0626\u062f \u0645\u0634\u0631\u0648\u0628 \u0645\u0627\u0621 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0648\u0627\u0644\u0633\u064a\u0628\u0631\u0648\u0644\u064a\u0646\u0627:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u062a\u0635 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0628\u064a\u0631\u0648\u0644\u064a\u0646\u0627 \u0628\u0633\u0631\u0639\u0629 \u0648\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0637\u0627\u0642\u0629. \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0633\u0628\u064a\u0631\u0648\u0644\u064a\u0646\u0627 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0646\u0645\u0648 \u0628\u0643\u062a\u064a\u0631\u064a\u0627 Lactobacillus (\u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0635\u062f\u064a\u0642\u0629 \u0644\u0644\u0623\u0645\u0639\u0627\u0621)\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0645\u0643\u0646 \u0645\u0646 \u0625\u0646\u062a\u0627\u062c \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B6 \u0648\u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0637\u0627\u0642\u0629. \u0639\u0646\u062f \u062f\u0645\u062c\u0647\u0627 \u0645\u0639 \u0645\u0627\u0621 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f\u060c \u062a\u0633\u062a\u0639\u064a\u062f \u0627\u0644\u0633\u0628\u064a\u0631\u0648\u0644\u064a\u0646\u0627 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0631\u0637\u064a\u0628.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0647\u064a \u0623\u0641\u0636\u0644 \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0637\u0627\u0642\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062d\u0644\u064a\u0629 \u0627\u0644\u0635\u0646\u0639 \u0644\u0634\u062d\u0646 \u0646\u0641\u0633\u0643 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \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\u0643\u0646 \u0644\u0645\u0627\u0630\u0627 \u062a\u062e\u062a\u0627\u0631 \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u062d\u0644\u064a\u0629 \u0627\u0644\u0635\u0646\u0639 \u0639\u0644\u0649 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u0633\u0648\u0642\u0629\u061f<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062c\u0627\u0647\u0632\u0629 \u0645\u0642\u0627\u0628\u0644 \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u064a\u063a\u0645\u0631 \u0627\u0644\u0633\u0648\u0642 \u0628\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062c\u0627\u0647\u0632\u0629\u060c \u0648\u0643\u0644\u0647\u0627 \u062a\u062f\u0639\u064a \u0623\u0646\u0647\u0627 \u062a\u0628\u0642\u064a\u0643 \u0646\u0634\u064a\u0637\u064b\u0627 \u0637\u0648\u0627\u0644 \u062c\u0644\u0633\u0629 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u0644\u0643\u0646 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u064a\u0648\u0635\u0648\u0646 \u0628\u062a\u062e\u0637\u064a \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0645 \u0634\u0631\u0627\u0624\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u062a\u062c\u0631 \u0648\u0635\u0646\u0639 \u0628\u0639\u0636 \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0628\u0639\u062f\u0647 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644. \u0625\u0644\u064a\u0643 \u0633\u0628\u0628 \u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062c\u0627\u0647\u0632\u0629:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b6%d8%b1%d8%a7%d8%b1-%d9%85%d8%b4%d8%b1%d9%88%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d8%b7%d8%a7%d9%82%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0636\u0631\u0627\u0631 \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629<\/a> \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u062c\u062f\u0627 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0623\u0645\u0627 \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0643\u0631 \u0623\u0642\u0644 (\u0627\u0644\u0641\u0631\u0643\u062a\u0648\u0632 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a). \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646\u0647\u0627 \u0645\u062d\u0644\u064a\u0629 \u0627\u0644\u0635\u0646\u0639\u060c \u064a\u0645\u0643\u0646\u0643 \u0628\u0633\u0647\u0648\u0644\u0629 \u062a\u063a\u064a\u064a\u0631 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0648\u0641\u0642\u064b\u0627 \u0644\u0645\u062a\u0637\u0644\u0628\u0627\u062a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 8\u066a \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0638\u0644 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0641\u064a \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u062a\u062d\u062a \u0627\u0644\u0633\u064a\u0637\u0631\u0629\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0648\u0645\u0646 \u062b\u0645\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0646\u0637\u0642\u064a \u062a\u0645\u0627\u0645\u064b\u0627 \u0635\u0646\u0639 \u0645\u0634\u0631\u0648\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0646\u0642\u0627\u0637 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0636\u0639\u0647\u0627 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">\u0639\u0648\u0627\u0645\u0644 \u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u062a\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">1- \u062a\u0641\u0642\u062f \u0623\u062c\u0633\u0627\u0645\u0646\u0627 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u062a\u0632\u0646 \u0646\u0641\u0633\u0643 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0628\u0639\u062f\u0647. \u0627\u0634\u0631\u0628 450- 680 \u0645\u0644\u0644 \u0645\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0645\u0642\u0627\u0628\u0644 \u0643\u0644 \u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u064a\u062a\u0645 \u0641\u0642\u062f\u0647 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062f \u0627\u0644\u0645\u0627\u0621 \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644\u0647\u0627. \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0634\u064a\u0621 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a \u0644\u062a\u062c\u062f\u064a\u062f \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0643\u0647\u0627\u0631\u0644 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u0627\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0645\u0627\u0621 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0639\u062a\u062f\u0627\u0644 \u0644\u0623\u0642\u0644 \u0645\u0646 90 \u062f\u0642\u064a\u0642\u0629. \u0627\u062e\u062a\u0631 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0648 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0639\u062a\u062f\u0627\u0644 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 90 \u062f\u0642\u064a\u0642\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0645\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u060c \u0641\u0627\u062e\u062a\u0631 \u0645\u0634\u0631\u0648\u0628\u064b\u0627 \u0645\u0644\u064a\u0626\u064b\u0627 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u063a\u0636\u0648\u0646 \u0633\u0627\u0639\u062a\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0625\u0639\u0627\u062f\u0629 \u062a\u0632\u0648\u064a\u062f \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u062a\u062c\u062f\u064a\u062f \u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0623\u0648 \u0627\u0644\u0633\u0645\u0646\u0629 \u0641\u062a\u062c\u0646\u0628 \u0639\u0635\u0627\u0626\u0631 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0643\u0631 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0623\u0648 \u0627\u0644\u0641\u0631\u0643\u062a\u0648\u0632 \u0627\u0644\u0630\u064a \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0645\u0634\u0631\u0648\u0628 \u0627\u0644\u0637\u0627\u0642\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 45-120 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (\u0647\u0630\u0627 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0634\u062e\u0635). <\/span><\/p>\n<h5><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062a\u0628\u0631 \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0628\u0639\u062f\u0647 \u0645\u0647\u0645\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062d\u0644\u064a\u0629 \u0627\u0644\u0635\u0646\u0639 \u0647\u064a \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0623\u0646\u0647\u0627 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u062d\u0627\u0641\u0638\u0629 \u0648\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u063a\u0630\u064a\u0627\u062a \u0637\u0628\u064a\u0639\u064a\u0629 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0628\u0627\u0639\u0629 \u062a\u062c\u0627\u0631\u064a\u064b\u0627.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3230 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x600-01Grey02-1-1024x320.png\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0635\u062d\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x600-01Grey02-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x600-01Grey02-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x600-01Grey02-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x600-01Grey02-1.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.stylecraze.com\/articles\/best-natural-energy-drinks-for-gym\/\" target=\"_blank\" rel=\"noopener\">Stylecraze<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0639\u062a\u0628\u0631 \u0623\u0637\u0639\u0645\u0629 \u0648\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. \u0648\u062a\u0633\u0627\u0639\u062f \u0623\u0637\u0639\u0645\u0629 \u0648\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0625\u0635\u0644\u0627\u062d \u062a\u0622\u0643\u0644 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