{"id":6136,"date":"2021-11-25T11:00:10","date_gmt":"2021-11-25T09:00:10","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=6136"},"modified":"2023-04-11T03:58:11","modified_gmt":"2023-04-11T01:58:11","slug":"%d8%a3%d9%86%d9%88%d8%a7%d8%b9-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86%d8%a7%d8%aa-%d9%84%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84%d8%a3%d8%ac%d8%b3%d8%a7%d9%85","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%86%d9%88%d8%a7%d8%b9-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86%d8%a7%d8%aa-%d9%84%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84%d8%a3%d8%ac%d8%b3%d8%a7%d9%85\/","title":{"rendered":"\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0644\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0648\u0643\u064a\u0641 \u062a\u062e\u062a\u0627\u0631 \u0623\u0641\u0636\u0644\u0647\u0627\u061f"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0645\u0639 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style=\"font-weight: 400;\"><strong>\u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d9%88%d8%a7%d9%8a-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%88%d8%a3%d9%86%d9%88%d8%a7%d8%b9-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a> \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0635\u064a\u0627\u0646\u062a\u0647\u0627 \u0648\u0625\u0635\u0644\u0627\u062d\u0647\u0627\u060c \u0648\u0644\u0627 \u064a\u0645\u0643\u0646 \u0625\u0646\u0643\u0627\u0631 \u062a\u0623\u062b\u064a\u0631\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong>\u060c \u0648\u0623\u0635\u0628\u062d \u0645\u0646 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href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%84%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84%d8%a3%d8%ac%d8%b3%d8%a7%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645<\/a> \u0641\u064a \u0627\u0644\u0633\u0648\u0642\u060c \u0641\u0625\u0646 \u0623\u062d\u062f \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0627\u0644\u062a\u064a \u0623\u064f\u0633\u0623\u0644 \u0639\u0646\u0647\u0627 \u0647\u0648 \u0623\u064a\u0647\u0645\u0627 \u0623\u0634\u062a\u0631\u064a\u0647\u061f \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u062e\u062a\u064a\u0627\u0631 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%81%d8%b6%d9%84-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a> \u0648\u0627\u0644\u0645\u0646\u062a\u062c \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u064a\u0646 \u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643!<\/span><\/p>\n<p><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 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sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0632<\/strong>: \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0646\u062a\u062c \u0639\u0646 \u062a\u0631\u0643\u064a\u0632 \u0648\u0645\u0639\u0627\u0644\u062c\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0634\u0643\u0644 \u0645\u0633\u062d\u0648\u0642 \u062a\u0631\u0643\u064a\u0628\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 &#8220;\u063a\u064a\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u064a\u0629&#8221;. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u062a\u062d\u062a\u0648\u064a \u0645\u0631\u0643\u0632\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 70-80 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u0646\u0633\u0628\u0629 \u0627\u0644\u0645\u062a\u0628\u0642\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0631\u0637\u0648\u0628\u0629 (\u0627\u0644\u0645\u0627\u0621) \u0648\u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a3%d9%8a%d8%b2%d9%88\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0639\u0632\u0648\u0644 (\u0623\u064a\u0632\u0648)<\/a>:<\/strong> \u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649\u060c \u062a\u0645\u062a \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u063a\u064a\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0639\u0632\u0648\u0644\u060c \u0648\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 90% \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0639 \u062f\u0631\u062c\u0629 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u064a\u0629.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u062a\u062d\u0644\u0644 \u0645\u0627\u0626\u064a\u0627<\/strong>: \u064a\u0634\u064a\u0631 \u0645\u0635\u0637\u0644\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u062a\u062d\u0644\u0644 \u0628\u0627\u0644\u0645\u0627\u0621\u060c \u0623\u0648 \u0627\u0644\u062a\u062d\u0644\u0644 \u0627\u0644\u0645\u0627\u0626\u064a\u060c \u0625\u0644\u0649 \u0648\u062c\u0648\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0647\u0636\u0648\u0645\u0629 \u062c\u0632\u0626\u064a\u064b\u0627 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0639\u062f\u064a\u062f \u0627\u0644\u0628\u0628\u062a\u064a\u062f\u0627\u062a \u0648\u0627\u0644\u0628\u0628\u062a\u064a\u062f\u0627\u062a. \u0642\u062f \u062a\u0628\u062f\u0648 \u0639\u0628\u0627\u0631\u0629 &#8220;\u0645\u0647\u0636\u0648\u0645 \u062c\u0632\u0626\u064a\u064b\u0627&#8221; \u063a\u064a\u0631 \u0645\u0631\u063a\u0648\u0628 \u0641\u064a\u0647\u0627\u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0628\u0627\u0644\u0641\u0639\u0644! \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0648\u0641\u064a\u0631 \u0644\u0628\u0646\u0627\u062a \u0628\u0646\u0627\u0621 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0644\u0628\u0628\u062a\u064a\u062f\u0627\u062a \u0625\u062c\u0631\u0627\u0621\u0627\u062a \u0625\u0636\u0627\u0641\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6142 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0623\u0646\u0648\u0627\u0639-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a-\u0644\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0648\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a.jpg\" alt=\"\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0644\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\" width=\"732\" height=\"549\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0623\u0646\u0648\u0627\u0639-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a-\u0644\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0648\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a.jpg 732w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0623\u0646\u0648\u0627\u0639-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a-\u0644\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0648\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-300x225.jpg 300w\" sizes=\"(max-width: 732px) 100vw, 732px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646:<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0646 \u0628\u064a\u0646\u0647\u0627\u060c \u0648\u0644\u0643\u0644 \u0645\u0646\u0647\u0627 \u062c\u0648\u0627\u0646\u0628\u0647\u0627 \u0627\u0644\u0641\u0631\u064a\u062f\u0629 \u0648\u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629. \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0645\u0633\u0627\u062d\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0641\u0625\u0646 \u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0647\u064a \u0645\u0646 \u0628\u064a\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u0645\u0631\u063a\u0648\u0628\u0629.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">1- <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a5%d9%8a%d9%87-%d9%87%d9%88-%d8%a7%d9%84%d9%88%d8%a7%d9%8a-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a3%d9%83%d8%ab%d8%b1-%d8%a7%d9%84%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%b4%d9%87%d8%b1%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0623\u0648 \u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646<\/a><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062a\u0628\u0631 <strong>\u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u0643\u062b\u0631 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0634\u064a\u0648\u0639\u064b\u0627\u060c \u0644\u0623\u0646\u0647 \u062b\u0628\u062a \u0623\u0646\u0647 \u064a\u0639\u0632\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u064a\u062a\u0645 \u0647\u0636\u0645\u0647 \u0648\u0627\u0645\u062a\u0635\u0627\u0635\u0647 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0625\u0645\u0627 \u0645\u0628\u0627\u0634\u0631\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0628\u0639\u062f\u0647<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0647\u0648 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 20% \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u062d\u0644\u064a\u0628 \u0627\u0644\u0628\u0642\u0631\u060c \u0648\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0639\u0644\u0649 \u0645\u062d\u062a\u0648\u0649 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0630\u0627\u062a \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u0645\u062a\u0641\u0631\u0639\u0629 (BCAA)\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 11% \u0645\u0646 \u0627\u0644\u0644\u064a\u0648\u0633\u064a\u0646 \u06489% \u0645\u0646 \u0627\u0644\u0623\u064a\u0632\u0648\u0644\u0648\u0633\u064a\u0646 \u0648\u0627\u0644\u0641\u0627\u0644\u064a\u0646 \u0645\u0639\u064b\u0627\u060c \u0645\u0645\u0627 \u064a\u0646\u062a\u062c \u0639\u0646\u0647 \u0639\u0644\u0627\u0642\u0629 2: 1: 1.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Leucine \u0647\u0648 \u062d\u0645\u0636 \u0623\u0645\u064a\u0646\u064a \u0645\u0631\u063a\u0648\u0628 \u0641\u064a\u0647 \u0644\u0644\u063a\u0627\u064a\u0629 \u0644\u0623\u0646\u0647 \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u0645\u0628\u0627\u0634\u0631\u064b\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062a\u0635\u0646\u064a\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u0627\u0642 \u0648\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0647\u0648 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u062a\u0648\u0644\u064a\u062f\u064b\u0627 \u0644\u0644\u062d\u0631\u0627\u0631\u0629\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u062d\u0631\u0648\u0642\u0629 \u0644\u0643\u0644 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0645\u0633\u062a\u0647\u0644\u0643 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649. \u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0645\u0631\u062a\u0628\u0637\u064b\u0627 \u0628\u062a\u0623\u062b\u064a\u0631 \u0623\u0643\u062b\u0631 \u0642\u0648\u0629 \u0639\u0644\u0649 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">2- <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%83%d8%a7%d8%b2%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646<\/a><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0643\u0627\u0632\u064a\u0646\u060c \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0627\u0644\u0630\u064a \u0633\u062a\u062c\u062f\u0647 \u0641\u064a \u0627\u0644\u062d\u0644\u064a\u0628\u060c \u0647\u0648 \u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0637\u064a\u0621 \u0627\u0644\u0647\u0636\u0645 &#8211; \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u0645\u0642\u0627\u0631\u0646\u062a\u0647 \u0628\u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646. \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u0644\u0643\u0647\u0627\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 <strong>\u064a\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0633\u062a \u0633\u0627\u0639\u0627\u062a \u0644\u064a\u062a\u0645 \u0647\u0636\u0645\u0647 \u0648\u0627\u0645\u062a\u0635\u0627\u0635\u0647 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u062a\u0648\u0635\u064a\u0644 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0627\u0628\u062a\u0646\u0627\u0626\u064a \u0623\u0642\u0644 \u0623\u0648 \u062a\u0623\u062b\u064a\u0631 \u0645\u0628\u0627\u0634\u0631 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u0639\u0646\u062f \u0645\u0642\u0627\u0631\u0646\u062a\u0647 \u0628\u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646\u060c \u064a\u0639\u062f \u0645\u0635\u062f\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0644\u0640 BCAAs \u0648\u0643\u0630\u0644\u0643 \u0627\u0644\u062c\u0644\u0648\u062a\u0627\u0645\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0647 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u0646\u0638\u0631\u064b\u0627 \u0644\u062e\u0635\u0627\u0626\u0635\u0647 \u0628\u0637\u064a\u0626\u0629 \u0627\u0644\u0647\u0636\u0645\u060c \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0648\u0635\u0649 \u0628\u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u0623\u0648 \u0628\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a\u060c \u0625\u0645\u0627 \u0628\u0645\u0641\u0631\u062f\u0647 \u0623\u0648 \u0645\u0645\u0632\u0648\u062c\u064b\u0627 \u0628\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0623\u062e\u0631\u0649.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" 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<h4><span style=\"font-weight: 400;\">3- \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062d\u0644\u064a\u0628<\/span><\/h4>\n<p><span style=\"font-weight: 400;\"><strong>\u0647\u0644 \u062a\u0639\u0644\u0645 \u0623\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0631\u0627\u0626\u0639 \u0644\u062a\u0633\u0631\u064a\u0639 \u0627\u0644\u0634\u0641\u0627\u0621 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u061f<\/strong> \u064a\u062d\u062a\u0648\u064a \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0628\u0646\u0633\u0628\u0629 80\/20 \u0637\u0628\u064a\u0639\u064a\u0629 \u0645\u0646 \u0645\u0632\u064a\u062c \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0625\u0644\u0649 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0628\u0627\u0644\u0625\u0641\u0631\u0627\u062c \u0627\u0644\u0633\u0631\u064a\u0639 \u0648\u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0639\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">4- \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0628\u064a\u0636<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u0648\u062f \u0641\u0648\u0627\u0626\u062f \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0628\u064a\u0636 \u0644\u0644\u0638\u0647\u0648\u0631 \u0628\u0634\u0643\u0644 \u062c\u062f\u064a \u0627\u0644\u0622\u0646 \u0628\u0639\u062f \u0623\u0646 \u062a\u0645 \u0631\u0641\u0636 \u0628\u0639\u0636 \u0627\u0644\u0645\u0639\u062a\u0642\u062f\u0627\u062a \u0627\u0644\u0642\u062f\u064a\u0645\u0629 \u062d\u0648\u0644 \u062f\u0648\u0631\u0647 \u0641\u064a \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628. \u064a\u062a\u0643\u0648\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0645\u0633\u0627\u062d\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0639\u0632\u0648\u0644\u060c \u0648\u0647\u0648 \u0628\u062f\u064a\u0644 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0628\u064a\u0636 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062d\u0644\u064a\u0628!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0628\u064a\u0636 \u0647\u0648 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0644\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0641\u064a \u0641\u0626\u062a\u0647 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u062c\u0648\u062f\u0629. \u0645\u0639 \u062f\u0631\u062c\u0629 100 \u0639\u0644\u0649 \u0645\u0624\u0634\u0631 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 (BV)\u060c <strong>\u064a\u062d\u062a\u0648\u064a \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0628\u064a\u0636 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u064a\u0645\u0643\u0646 \u0644\u0644\u062c\u0633\u0645 \u0647\u0636\u0645\u0647 \u0628\u0633\u0647\u0648\u0644\u0629<\/strong>.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">5- \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0631\u0628\u0645\u0627 \u0644\u0627 \u064a\u0643\u0648\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0645\u0639\u0631\u0648\u0641\u064b\u0627 \u0628\u064a\u0646 \u0646\u0638\u0631\u0627\u0626\u0647 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0641\u0647\u0648 <strong>\u062e\u064a\u0627\u0631 \u0631\u0627\u0626\u0639 \u0644\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646\u060c \u0648\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u062a\u062c\u0627\u0647 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0627\u0644\u0628\u064a\u0636<\/strong>. \u0641\u0647\u0648 \u0644\u064a\u0633 \u0645\u0636\u0627\u062f\u064b\u0627 \u0644\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 <strong>\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0645\u062a\u0641\u0631\u0639\u0629 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0648\u064a\u062a\u0645\u064a\u0632 \u0628\u0645\u0639\u062f\u0644 \u0647\u0636\u0645 98%<\/strong> \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u0642\u0627\u062f\u0631 \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u063a\u0627\u0644\u0628\u064a\u0629 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0648\u0645\u0639\u0627\u0644\u062c\u062a\u0647\u0627 \u0641\u064a \u0643\u0644 \u062d\u0635\u0629. \u0647\u0630\u0627 \u064a\u062c\u0639\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0623\u0641\u0636\u0644 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0645\u0633\u0627\u062d\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0647\u0636\u0645\u0647\u0627 \u0648\u0644\u0627 \u064a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u062c\u064a\u062f\u064b\u0627.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6141 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u062c\u0631\u0639\u0629-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-1024x683.jpg\" alt=\"\u062c\u0631\u0639\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u062c\u0631\u0639\u0629-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u062c\u0631\u0639\u0629-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u062c\u0631\u0639\u0629-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u062c\u0631\u0639\u0629-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.jpg 1080w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">\u062c\u0631\u0639\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u062a\u0648\u0642\u064a\u062a\u0647<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062a\u0641\u0642 \u0645\u0639\u0638\u0645 \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0648\u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u062f\u0631\u0628\u0648\u0646 \u0628\u0642\u0648\u0629 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 \u062c\u0639\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u062d\u062f \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0648\u0627\u0633\u062a\u0647\u062f\u0627\u0641\u0647 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645. \u0645\u0646 \u0627\u0644\u0642\u0648\u0627\u0639\u062f \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u062a\u062d\u062f\u064a\u062f \u0647\u062f\u0641 \u0639\u0646\u062f \u0623\u0648 \u062d\u0648\u0627\u0644\u064a <strong>20-30% \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0623\u0648 1 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0646\u062d\u064a\u0644<\/strong> &#8211; \u0623\u0648 \u0647\u062f\u0641 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0646\u062d\u064a\u0644 &#8211; \u0645\u0639 \u0627\u0644\u062a\u062e\u0635\u064a\u0635 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0648\u062c\u0628\u0627\u062a.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0641\u0625\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0644\u0646\u062d\u064a\u0644 \u0627\u0644\u0630\u064a \u064a\u0628\u0644\u063a \u0648\u0632\u0646\u0647 86 \u0643\u064a\u0644\u0648 \u062c\u0631\u0627\u0645\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u062a\u0646\u0627\u0648\u0644 3000 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u064a\u0633\u062a\u0647\u062f\u0641 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 190 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u0645\u062b\u0644 \u062d\u0648\u0627\u0644\u064a 25\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u0643\u0627\u0645\u0644 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629<\/a> \u0635\u062d\u064a \u0645\u062d\u0633\u0648\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0642\u064a\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u062d\u0633\u0628 \u0648\u0632\u0646\u0643 \u0648\u0647\u062f\u0641\u0643\u060c \u0648<a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u0645\u0643\u0645\u0644\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629<\/a>\u060c \u0648<a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629<\/a>\u060c \u0643\u0644\u0647\u0627 \u0645\u062e\u0635\u0635\u0629 \u0644\u0643\u060c \u064a\u0636\u0639\u0647\u0627 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0648\u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645 \u0627\u0644\u0639\u0631\u0628\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u062a\u0645\u062f <strong>\u0643\u0644 \u0648\u062c\u0628\u0629 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u062d\u064a\u062b \u062a\u0633\u062a\u0647\u0644\u0643 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 20-30 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 (\u062d\u0633\u0628 \u062d\u062c\u0645 \u0627\u0644\u062c\u0633\u0645 \u0648\u0646\u0648\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646) \u0643\u0644 \u062b\u0644\u0627\u062b \u0633\u0627\u0639\u0627\u062a<\/strong> \u0645\u0646 \u0630\u0644\u0643. \u0633\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a (MPS) \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0639\u0631\u0641 \u0623\u0646 \u0646\u0648\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629 \u0648\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%86%d9%88%d8%a7%d8%b9-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%88%d8%a5%d8%b2%d8%a7%d9%8a-%d9%86%d8%ad%d8%af%d8%af-%d8%a7%d8%b3%d8%aa%d9%87%d9%84%d8%a7%d9%83%d9%86%d8%a7-%d8%a7\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a>\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0628\u062d\u062b \u0639\u0646 \u0627\u0633\u062a\u062f\u0639\u0627\u0621\u0627\u062a \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0644\u064a\u0648\u0633\u064a\u0646 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0639\u0644\u0649 \u0645\u0644\u0635\u0642 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u064a\u0628\u062f\u0648 \u0623\u0646 \u0627\u0644\u0644\u064a\u0648\u0633\u064a\u0646\u060c \u0648\u0647\u0648 \u062d\u0645\u0636 \u0623\u0645\u064a\u0646\u064a \u0623\u0633\u0627\u0633\u064a \u0630\u0648 \u0633\u0644\u0633\u0644\u0629 \u0645\u062a\u0641\u0631\u0639\u0629 \u0645\u0647\u0645 \u0644\u0625\u0646\u062a\u0627\u062c \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0639\u0638\u064a\u0645 \u0627\u0644\u0622\u0644\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u0641\u0632 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u062a\u0646\u0645\u064a\u0629 \u0627\u0644\u062d\u062c\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0628\u062d\u062b \u0639\u0646 2 \u062c\u0631\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0644\u064a\u0648\u0633\u064a\u0646 \u0644\u0643\u0644 \u062d\u0635\u0629 (\u0645\u0644\u0639\u0642\u0629). \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646\u060c \u064a\u0646\u062a\u062c 25 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062d\u0648\u0627\u0644\u064a 2.5 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0644\u064a\u0648\u0633\u064a\u0646 \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 11% \u0645\u0646 \u0627\u0644\u0644\u064a\u0648\u0633\u064a\u0646. \u0648\u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0644\u064a\u0648\u0633\u064a\u0646\u060c \u062d\u0648\u0627\u0644\u064a 8%.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u0645\u0627 \u0623\u0641\u0636\u0644 \u0623\u0648\u0642\u0627\u062a \u0644\u062a\u0646\u0627\u0648\u0644 \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0644\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645\u061f<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">1- \u0627\u0644\u0625\u0641\u0637\u0627\u0631<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0628\u064a\u0646 \u064a\u0648\u0645 \u0648\u0644\u064a\u0644\u0629\u060c \u064a\u0632\u062f\u0627\u062f \u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a (MPB)\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0635\u0644 \u0627\u0644\u062e\u0633\u0627\u0626\u0631 \u0625\u0644\u0649 5-15 \u062c\u0631\u0627\u0645\u064b\u0627 \u062d\u0633\u0628 \u062d\u062c\u0645 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0648\u062d\u062a\u0649 \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0628\u0639\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0643\u0623\u0648\u0644 \u0634\u064a\u0621 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0639\u0644\u0649 \u0639\u0643\u0633 \u0647\u0630\u0627 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0633\u0644\u0628\u064a \u0639\u0644\u0649 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0641\u064a\u0632 MPS. <strong>\u062a\u0646\u0627\u0648\u0644 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 20-35 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631<\/strong>\u060c \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u062d\u0633\u0628 \u062d\u062c\u0645 \u0627\u0644\u062c\u0633\u0645 \u0648\u0646\u0648\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641 \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">2- \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u062c\u0644\u0633\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u0627\u0642\u0629 \u0625\u0644\u0649 \u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u0649 \u0643\u0644 \u0645\u0646 MPS \u0648 MPB. \u0647\u062f\u0641\u0643 \u0647\u0648 \u062a\u0639\u0638\u064a\u0645 \u0627\u0644\u0623\u0648\u0644 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u062e\u064a\u0631 \u0645\u0639 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0628\u0639\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c <strong>\u0625\u0645\u0627 \u0645\u0628\u0627\u0634\u0631\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0623\u0648 \u0628\u0639\u062f\u0647. \u0645\u062b\u0644 \u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631\u060c \u0627\u0633\u062a\u0647\u062f\u0641 \u062d\u0648\u0627\u0644\u064a 20-35 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">3- \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0644\u064a\u0644\u060c \u064a\u0646\u0632\u0644\u0642 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a \u0646\u062d\u0648 MPB \u0623\u0643\u062b\u0631 \u0645\u0646 MPS \u0644\u062a\u0648\u0644\u064a\u062f \u0623\u062d\u0645\u0627\u0636 \u0623\u0645\u064a\u0646\u064a\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062c\u0633\u0645. \u0625\u0646 <strong>\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 20 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0623\u0648 \u0645\u0632\u064a\u062c \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0648\u0627\u0644\u0643\u0627\u0632\u064a\u0646<\/strong>\u060c \u0623\u0648 \u0643\u0645\u064a\u0629 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 BCAAs \u0627\u0644\u062a\u0643\u0645\u064a\u0644\u064a\u0629 \u0623\u0648 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u062f\u064b\u0627 \u0627\u0644\u0644\u064a\u0648\u0633\u064a\u0646\u060c \u0633\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 MPS \u0623\u0639\u0644\u0649 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645.<\/span><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.bodybuilding.com\/content\/how-to-pick-the-perfect-protein-powder.html\" target=\"_blank\" rel=\"noopener\">Bodybuilding<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0645\u0639 \u0648\u062c\u0648\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0645\u0633\u0627\u062d\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0633\u0648\u0642\u060c \u0643\u064a\u0641 \u062a\u0639\u0631\u0641 \u0623\u064a\u0647\u0627 \u062a\u0634\u062a\u0631\u064a\u0647\u061f \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 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\u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0623\u0635\u0628\u062d \u0645\u0646 \u0627\u0644\u0648\u0627\u0636\u062d \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":6140,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[15],"tags":[1123,264,1300,949,101],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0623\u0646\u0648\u0627\u0639-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a-\u0644\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6136"}],"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=6136"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6136\/revisions"}],"predecessor-version":[{"id":13561,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6136\/revisions\/13561"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/6140"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=6136"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=6136"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=6136"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}