{"id":6246,"date":"2021-12-01T16:00:22","date_gmt":"2021-12-01T14:00:22","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=6246"},"modified":"2022-01-05T14:40:35","modified_gmt":"2022-01-05T12:40:35","slug":"%d8%a3%d9%86%d9%88%d8%a7%d8%b9-%d9%87%d8%b1%d9%85%d9%88%d9%86%d8%a7%d8%aa-%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-%d9%87%d8%b1%d9%85%d9%88%d9%86%d8%a7%d8%aa-%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 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0648\u0648\u0638\u0627\u0626\u0641\u0647\u0627"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u062a\u0639\u0645\u0644 \u0641\u064a \u062c\u0633\u0645\u0643 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\u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629 \u062f\u0648\u0646 \u0627\u0644\u0627\u0644\u062a\u0641\u0627\u062a \u0644<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b6%d8%b1%d8%a7%d8%b1-%d9%87%d8%b1%d9%85%d9%88%d9%86%d8%a7%d8%aa-%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\">\u0623\u0636\u0631\u0627\u0631 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645<\/a> \u0648\u0645\u062e\u0627\u0637\u0631\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645.<\/span><\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" 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 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\u0627\u0644\u062a\u0642\u0648\u064a\u0636\u064a\u0629<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u0628\u0644 \u0623\u0646 \u0646\u0646\u0638\u0631 \u0625\u0644\u0649 \u0623\u0646\u0648\u0627\u0639 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0641\u0631\u062f\u064a\u0629 \u0646\u0641\u0633\u0647\u0627 &#8211; \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0623\u0646 \u0646\u062f\u0631\u0643 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0634\u0643\u0644\u064a\u0646 \u0645\u062a\u0645\u064a\u0632\u064a\u0646 &#8211; \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u062a\u0642\u0648\u064a\u0636\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0633\u062a\u0642\u0644\u0628 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a\u0629 \u0627\u0644\u062c\u0632\u064a\u0626\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0625\u0644\u0649 \u0623\u0634\u0643\u0627\u0644 \u0623\u0643\u0628\u0631 \u0628\u0643\u062b\u064a\u0631 \u0648\u0623\u0643\u062b\u0631 \u062a\u0639\u0642\u064a\u062f\u064b\u0627. \u0647\u0630\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0648\u0627\u0644\u0623\u0646\u0633\u062c\u0629.<strong> \u062a\u0639\u062f \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a\u0629 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0623\u0646\u0647\u0627 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062f\u0627\u0641\u0639\u0629 \u0648\u0631\u0627\u0621 \u0646\u0645\u0648 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u0642\u0648\u064a\u0636\u064a\u0629 \u0644\u0647\u0627 \u062a\u0623\u062b\u064a\u0631 \u0645\u0639\u0627\u0643\u0633. \u064a\u0643\u0633\u0631\u0648\u0646 \u0627\u0644\u062c\u0632\u064a\u0626\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0625\u0644\u0649 \u0648\u062d\u062f\u0627\u062a \u0623\u0635\u063a\u0631 \u0645\u062b\u0644 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0648\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0623\u062d\u0627\u062f\u064a\u0629 \u0648\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a. \u0639\u0627\u062f\u0629\u060c \u064a\u0624\u0643\u0633\u062f\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0644\u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0637\u0627\u0642\u0629<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u064a\u0646\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0631\u0649 \u0647\u0630\u0647 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u0642\u0648\u064a\u0636\u064a\u0629 \u0639\u0644\u0649 \u0623\u0646\u0647\u0627 \u0639\u062f\u0648 \u0644\u0627\u0639\u0628 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 (\u0644\u0623\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0645\u0646\u0639 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a) &#8211; \u0644\u0627 \u064a\u0632\u0627\u0644 \u062c\u0633\u0645\u0643 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u064a\u0647\u0627 \u0628\u062a\u0631\u0643\u064a\u0632\u0627\u062a \u0645\u062d\u062f\u0648\u062f\u0629 \u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0641\u0647\u0645 \u062f\u0648\u0631 \u0647\u0630\u0647 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0648\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0635\u062d\u064a \u0628\u064a\u0646 \u0627\u0644\u0634\u0643\u0644\u064a\u0646 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0632\u064a\u0627\u062f\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0645\u0646\u0639 \u0627\u0644\u0636\u0645\u0648\u0631.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u0623\u0648\u0644\u0627: \u0623\u0646\u0648\u0627\u0639 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0646\u0645\u0648 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srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0646\u0648\u0627\u0639-\u0647\u0631\u0645\u0648\u0646\u0627\u062a-\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0644\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0646\u0648\u0627\u0639-\u0647\u0631\u0645\u0648\u0646\u0627\u062a-\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0644\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0646\u0648\u0627\u0639-\u0647\u0631\u0645\u0648\u0646\u0627\u062a-\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0644\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-768x511.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h4><span style=\"font-weight: 400;\">1- \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0631\u0628\u0645\u0627 \u0623\u0647\u0645 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%87%d8%b1%d9%85%d9%88%d9%86%d8%a7%d8%aa-%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\">\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645<\/a>. \u0641\u064a \u0627\u0644\u0631\u062c\u0627\u0644\u060c \u064a\u062a\u0645 \u0625\u0646\u062a\u0627\u062c \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062e\u0635\u064a\u062a\u064a\u0646 (\u0641\u064a \u062e\u0644\u0627\u064a\u0627 Leydig) &#8211; \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 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\u0627\u0644\u0639\u0636\u0644\u064a<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0639\u0644\u0645\u0627\u0621 \u0648\u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0623\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0647\u0648 \u0627\u0644\u0633\u062a\u064a\u0631\u0648\u064a\u062f \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a \u0627\u0644\u0623\u0635\u0644\u064a &#8211; \u0630\u0644\u0643 \u0627\u0644\u0630\u064a \u062a\u064f\u0634\u062a\u0642 \u0645\u0646\u0647 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u062a\u0631\u0643\u064a\u0628\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649. \u0643\u0645\u0643\u0627\u0641\u0623\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 &#8211; \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0647\u0631\u0645\u0648\u0646 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style=\"font-weight: 400;\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0647\u0648 \u0646\u0627\u0642\u0644 \u0644\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629. \u0639\u0646 \u0637\u0631\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0625\u064a\u0635\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a &#8211; \u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0643\u062a\u0644\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 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\u0644\u0623\u0646\u0647\u0627:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644\u0627\u062a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0645\u0639\u062f\u0644 \u0627\u0644\u0646\u0628\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a \u0648\u0631\u0641\u0639 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0642\u0648\u0629 \u0648\u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0625\u0646\u062a\u0627\u062c\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0639\u0632\u064a\u0632 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 &#8211; \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u064a\u0646\u062a\u062c \u0641\u064a\u0647 \u0627\u0644\u062c\u0633\u0645 \u063a\u0627\u0644\u0628\u064a\u0629 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0648\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">5- \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0623\u0646\u062b\u0648\u064a\u060c \u0627\u0644\u0630\u064a \u062a\u0646\u062a\u062c\u0647 \u0627\u0644\u062e\u0635\u064a\u062a\u0627\u0646 \u0639\u0646\u062f \u0627\u0644\u0631\u062c\u0627\u0644\u060c \u0647\u0648 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a\u0629 &#8211; \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0645\u0627 \u0633\u064a\u0642\u0648\u0644\u0647 \u0644\u0643 \u0628\u0639\u0636 \u0627\u0644\u0644\u0627\u0639\u0628\u064a\u0646 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u064a\u0648\u0636\u062d \u0627\u0644\u0628\u062d\u062b \u0623\u0646 <strong>\u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0636\u0631\u0648\u0631\u064a \u0644\u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0643\u062a\u0644\u0629<\/strong>. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u0627 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062d\u0628\u0648\u0628 \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0623\u0646\u062b\u0648\u064a \u0627\u0644\u0622\u0646.<\/span><\/p>\n<p><strong>\u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0623\u0646 \u062a\u0638\u0644 \u0646\u0633\u0628\u0629 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0625\u0644\u0649 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0644\u0635\u0627\u0644\u062d \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0630\u0643\u0648\u0631\u0629. \u0625\u0630\u0627 \u0633\u064a\u0637\u0631 \u0647\u0630\u0627 \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0623\u0646\u062b\u0648\u064a\u060c \u0641\u0642\u062f \u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u062a\u062b\u062f\u064a \u0648\u0636\u0639\u0641 \u0627\u0644\u0627\u0646\u062a\u0635\u0627\u0628.<\/strong><\/p>\n<h4><span style=\"font-weight: 400;\">6- \u062c\u0631\u064a\u0644\u064a\u0646 (\u0644\u064a\u0646\u0648\u0645\u0648\u0631\u064a\u0644\u064a\u0646) \u0648\u0644\u064a\u0628\u062a\u064a\u0646<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0646\u0648\u0639\u0627\u0646 \u0645\u062e\u062a\u0644\u0641\u0627\u0646 \u0645\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a &#8211; \u0644\u0643\u0646 \u0643\u0644\u0627\u0647\u0645\u0627 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627. \u064a\u064f\u0639\u0631\u0641 \u062c\u0631\u064a\u0644\u064a\u0646 \u0628\u0627\u0633\u0645 &#8220;\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062c\u0648\u0639&#8221;. \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u0639\u062f\u062a\u0643 \u0641\u0627\u0631\u063a\u0629\u060c \u064a\u0641\u0631\u0632 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062c\u0631\u064a\u0644\u064a\u0646. \u0639\u0644\u0649 \u0627\u0644\u0639\u0643\u0633 \u0645\u0646 \u0630\u0644\u0643\u060c \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0645\u062f\u062f \u0627\u0644\u0645\u0639\u062f\u0629\u060c \u064a\u062a\u0648\u0642\u0641 \u0625\u0641\u0631\u0627\u0632 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062c\u0631\u064a\u0644\u064a\u0646. \u0647\u0630\u0627 \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u064a\u062d\u0641\u0632 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645\u0627\u063a \u062a\u062d\u062a \u0627\u0644\u0645\u0647\u0627\u062f &#8211; \u064a\u062b\u064a\u0631 \u0645\u0634\u0627\u0639\u0631 \u0627\u0644\u062c\u0648\u0639 \u0648\u064a\u0648\u062c\u0647\u0643 \u0646\u062d\u0648 \u0627\u0644\u062b\u0644\u0627\u062c\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u0639\u0645\u0644 \u0627\u0644\u0644\u0628\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0645\u0639\u0627\u0643\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062b\u0628\u064a\u0637 \u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u0627\u0644\u0637\u0639\u0627\u0645. \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0643\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0648\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0644\u062f\u064a\u0647\u0645 \u062d\u0633\u0627\u0633\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0644\u0647\u0630\u0627 \u0627\u0644\u0647\u0631\u0645\u0648\u0646. \u0644\u0630\u0644\u0643\u060c \u0641\u0647\u0645 \u063a\u064a\u0631 \u0642\u0627\u062f\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0643\u062a\u0634\u0627\u0641 \u0645\u062a\u0649 \u064a\u0643\u0648\u0646\u0648\u0646 \u0645\u0634\u0628\u0639\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a\u060c \u0641\u0625\u0646 <strong>\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062c\u0631\u064a\u0644\u064a\u0646 \u0648\u0631\u0641\u0639 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0644\u0628\u062a\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u064a\u0634\u0631\u062d \u0627\u0644\u0639\u0644\u0645\u0627\u0621 \u0623\u0646 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0647\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/strong><\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u062b\u0627\u0646\u064a\u0627: 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srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0646\u0648\u0627\u0639-\u0647\u0631\u0645\u0648\u0646\u0627\u062a-\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0627\u0644\u062a\u0642\u0648\u064a\u0636\u064a\u0629.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0646\u0648\u0627\u0639-\u0647\u0631\u0645\u0648\u0646\u0627\u062a-\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0627\u0644\u062a\u0642\u0648\u064a\u0636\u064a\u0629-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0646\u0648\u0627\u0639-\u0647\u0631\u0645\u0648\u0646\u0627\u062a-\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0627\u0644\u062a\u0642\u0648\u064a\u0636\u064a\u0629-768x512.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h4><span style=\"font-weight: 400;\">1- 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(\u0627\u0644\u0625\u0628\u064a\u0646\u0641\u0631\u064a\u0646)<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u062a\u0637\u0644\u0642 \u0627\u0644\u063a\u062f\u062f \u0627\u0644\u0643\u0638\u0631\u064a\u0629 \u0648\u0627\u0644\u0646\u062e\u0627\u0639 \u0627\u0644\u0645\u0633\u062a\u0637\u064a\u0644 (\u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a) \u0647\u0630\u0627 \u0627\u0644\u0645\u0631\u0643\u0628. \u064a\u0639\u0631\u0641 \u0628\u0647\u0631\u0645\u0648\u0646 &#8220;\u0627\u0644\u0642\u062a\u0627\u0644 \u0623\u0648 \u0627\u0644\u0647\u0631\u0648\u0628&#8221; &#8211; <strong>\u064a\u0646\u062a\u062c \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0623\u062f\u0631\u064a\u0646\u0627\u0644\u064a\u0646 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u062a\u062d\u062a \u0627\u0644\u0636\u063a\u0637. \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u062a\u062f\u0641\u0642 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\u0627\u0644\u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0641\u064a \u0639\u0645\u0644 \u0627\u0644\u0631\u0626\u0629 \u0648\u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 &#8211; \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u062c\u0632\u064a\u0629 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0627\u0639\u062a\u0628\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0646\u0641\u0633\u0647 \u0645\u0642\u062f\u0645\u0629 \u0644\u0644\u0623\u062f\u0631\u064a\u0646\u0627\u0644\u064a\u0646 &#8211; \u0641\u0643\u0644\u0645\u0627 \u0632\u0627\u062f \u062a\u062f\u0631\u064a\u0628\u0643\u060c \u0632\u0627\u062f\u062a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u062f\u0631\u064a\u0646\u0627\u0644\u064a\u0646 \u0644\u062f\u064a\u0643.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0644\u064a\u0633\u062a \u0643\u0644 \u0627\u0644\u0623\u062e\u0628\u0627\u0631 \u062c\u064a\u062f\u0629. \u0627\u0644\u0623\u062f\u0631\u064a\u0646\u0627\u0644\u064a\u0646 \u0647\u0648 \u0641\u064a \u0627\u0644\u0623\u0633\u0627\u0633 \u062a\u0642\u0648\u064a\u0636\u064a. \u0641\u064a \u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0645\u0635\u0627\u062f\u0631 \u0637\u0627\u0642\u0629 \u0648\u0641\u064a\u0631\u0629 \u0648\u0633\u0631\u064a\u0639\u0629 (\u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0625\u0645\u0627 \u0639\u0644\u0649 \u0627\u0644\u0642\u062a\u0627\u0644 \u0623\u0648 \u0627\u0644\u0647\u0631\u0648\u0628) &#8211; 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\u0631\u0627\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644. \u0625\u0646\u0647 \u064a\u062b\u0628\u0637 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong> &#8211; \u0645\u0645\u0627 \u064a\u0644\u063a\u064a \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0634\u0627\u0642 \u0627\u0644\u0630\u064a \u064a\u0628\u0630\u0644 \u0623\u062b\u0646\u0627\u0621 \u062c\u0644\u0633\u0627\u062a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u064a\u0645\u0646\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062d\u062c\u0645.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u0647\u0644 \u064a\u0645\u0643\u0646\u0643 \u062a\u0639\u0632\u064a\u0632 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0643\u0644 \u0645\u0646 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u064a\u0645\u062a\u0644\u0643\u0627\u0646 \u0642\u0648\u0649 \u0628\u0646\u0627\u0626\u064a\u0629 \u0642\u0648\u064a\u0629 &#8211; \u0641\u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u063a\u0631\u0628 \u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u062a\u0628\u0639\u0648\u0627 \u0627\u0644\u0637\u0631\u064a\u0642 \u0627\u0644\u0645\u0634\u0643\u0648\u0643 \u0641\u064a\u0647 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0633\u062a\u064a\u0631\u0648\u064a\u062f. \u0628\u064a\u0646\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u062f\u062e\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629 \u0625\u0644\u0649 \u0646\u0645\u0648 \u0639\u0636\u0644\u064a \u0633\u0631\u064a\u0639 \u0648\u0647\u0627\u0626\u0644 &#8211; \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0623\u062a\u064a <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b6%d8%b1%d8%a7%d8%b1-%d9%87%d8%b1%d9%85%d9%88%d9%86%d8%a7%d8%aa-%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\">\u0623\u0636\u0631\u0627\u0631 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645<\/a> \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629 \u0641\u064a \u0634\u0643\u0644:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u0627\u0644\u062a\u062b\u062f\u064a (\u062b\u062f\u064a \u0627\u0644\u0631\u062c\u0644).<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u062a\u0636\u062e\u0645 \u0627\u0644\u0642\u0644\u0628.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u0636\u0645\u0648\u0631 \u0627\u0644\u062e\u0635\u064a\u0629.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0647\u064a \u063a\u064a\u0631 \u0642\u0627\u0646\u0648\u0646\u064a\u0629.<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u0632\u064a\u0627\u062f\u0629 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0644\u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u064a\u0629 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a &#8211; \u0648\u0628\u062f\u0648\u0646 \u0645\u0634\u0627\u0643\u0644 \u0635\u062d\u064a\u0629 \u0636\u0627\u0631\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6254 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0646\u0648\u0627\u0639-\u0647\u0631\u0645\u0648\u0646\u0627\u062a-\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0647\u0631\u0645\u0648\u0646-\u0627\u0644\u0646\u0645\u0648-1024x860.jpg\" alt=\"\u0623\u0646\u0648\u0627\u0639 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648\" width=\"700\" height=\"588\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0646\u0648\u0627\u0639-\u0647\u0631\u0645\u0648\u0646\u0627\u062a-\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0647\u0631\u0645\u0648\u0646-\u0627\u0644\u0646\u0645\u0648.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0646\u0648\u0627\u0639-\u0647\u0631\u0645\u0648\u0646\u0627\u062a-\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0647\u0631\u0645\u0648\u0646-\u0627\u0644\u0646\u0645\u0648-300x252.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0646\u0648\u0627\u0639-\u0647\u0631\u0645\u0648\u0646\u0627\u062a-\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0647\u0631\u0645\u0648\u0646-\u0627\u0644\u0646\u0645\u0648-768x645.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h4><span style=\"font-weight: 400;\">\u0637\u0631\u064a\u0642\u0629 \u0631\u0641\u0639 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a<\/span><\/h4>\n<h5><span style=\"font-weight: 400;\">1- \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u062a\u0648\u0636\u062d \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u062a\u0638\u0647\u0631 \u0639\u0644\u064a\u0647\u0645 \u0639\u0644\u0627\u0645\u0627\u062a \u0636\u0639\u0641 \u0625\u0646\u062a\u0627\u062c \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648. \u0644\u0630\u0644\u0643\u060c<strong> \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u064a\u0636\u064b\u0627 \u0623\u0646\u0647 \u064a\u062d\u0641\u0632 \u0625\u0641\u0631\u0627\u0632 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648.<\/strong><\/span><\/p>\n<h5><span style=\"font-weight: 400;\">2- \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0623\u0638\u0647\u0631 \u0627\u0644\u0639\u0644\u0645\u0627\u0621 \u0623\u0646 \u0639\u062f\u0645 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631. \u0623\u0648\u0636\u062d\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0627\u0644\u062a\u064a \u0628\u062d\u062b\u062a \u0641\u064a \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0635\u064a\u0627\u0645 \u0639\u0644\u0649 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648\u060c \u0623\u0646 48 \u0633\u0627\u0639\u0629 \u0641\u0642\u0637 \u0645\u0646 \u0627\u0644\u062d\u0631\u0645\u0627\u0646 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0623\u062f\u0649 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062e\u0645\u0633\u0629 \u0623\u0636\u0639\u0627\u0641 \u0641\u064a \u0645\u0631\u0643\u0628 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0627\u0644\u0635\u0648\u0645 \u0627\u0644\u0645\u0637\u0648\u0644 \u0644\u064a\u0633 \u0635\u062d\u064a\u064b\u0627 \u0648\u0644\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u062a\u062f\u0631\u064a\u0628 \u0641\u0639\u0627\u0644. \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643\u060c \u0623\u0635\u0628\u062d<strong> \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0634\u0627\u0626\u0639\u064b\u0627 \u0628\u0634\u0643\u0644 \u0645\u062a\u0632\u0627\u064a\u062f \u0644\u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648. \u0627\u062b\u0646\u0627\u0646 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0634\u064a\u0648\u0639\u064b\u0627 \u0647\u0645\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a 5-2 (\u062e\u0645\u0633\u0629 \u0623\u064a\u0627\u0645 \u0645\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a\u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0645\u0642\u064a\u062f \u0644\u0645\u062f\u0629 \u064a\u0648\u0645\u064a\u0646) \u064816-8 (16 \u0633\u0627\u0639\u0629 \u0635\u064a\u0627\u0645\u060c \u0648\u0646\u0627\u0641\u0630\u0629 8 \u0633\u0627\u0639\u0627\u062a \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645).<\/strong><\/span><\/p>\n<h5><span style=\"font-weight: 400;\">3- <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%84-%d8%a7%d9%84%d9%85%d8%b9%d9%84%d9%88%d9%85%d8%a7%d8%aa-%d8%b9%d9%86-%d8%a7%d9%84%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/a><\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0623\u0646\u0627 \u0644\u0627 \u0623\u062a\u062d\u062f\u062b \u0639\u0646 \u062a\u0646\u0627\u0648\u0644 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 \u0646\u0641\u0633\u0647 &#8211; \u0641\u0647\u0630\u0627 \u0623\u0645\u0631 \u062e\u0637\u064a\u0631 \u0648\u063a\u064a\u0631 \u0642\u0627\u0646\u0648\u0646\u064a \u0628\u062f\u0648\u0646 \u0648\u0635\u0641\u0629 \u0637\u0628\u064a\u0629.<strong> \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0645\u0639\u0632\u0632\u0629 \u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0648\u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0641\u064a \u0627\u0644\u0633\u0648\u0642 &#8211; \u0648\u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u062d\u0641\u064a\u0632 \u0625\u0641\u0631\u0627\u0632 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0644\u0647\u0630\u0627 \u0627\u0644\u0647\u0631\u0645\u0648\u0646<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u060c \u062b\u0628\u062a \u0639\u0644\u0645\u064a\u064b\u0627 \u0623\u0646 \u0639\u062f\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0645\u0643\u0648\u0646\u0629 \u0645\u0646 \u0645\u0631\u0643\u0628 \u0648\u062d\u064a\u062f \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u062e\u0632\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0623\u0631\u062c\u064a\u0646\u064a\u0646<\/strong> &#8211; \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 1.5 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0631\u062c\u064a\u0646\u064a\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 \u0628\u062f\u0648\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>GABA (\u062d\u0645\u0636 \u062c\u0627\u0645\u0627 \u0623\u0645\u064a\u0646\u0648\u0628\u0648\u062a\u064a\u0631\u064a\u0643)<\/strong> &#8211; \u062a\u064f\u0638\u0647\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u062b\u0644\u0627\u062b\u0629 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 GABA \u064a\u0632\u064a\u062f \u0645\u0646 \u062a\u0643\u0648\u064a\u0646 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 \u0628\u0646\u0633\u0628\u0629 400\u066a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0628\u0646\u0633\u0628\u0629 200\u066a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0628\u064a\u062a\u0627 \u0623\u0644\u0627\u0646\u064a\u0646<\/strong> &#8211; \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u0647\u0630\u0627 \u0627\u0644\u0645\u0631\u0643\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u064a\u0634\u0631\u062d \u0627\u0644\u0639\u0644\u0645\u0627\u0621 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646\u0647 \u064a\u0632\u064a\u062f \u0645\u0646 \u0625\u0641\u0631\u0627\u0632 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646<\/strong> &#8211; \u064a\u0632\u064a\u062f \u0647\u0630\u0627 \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u0645\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 (\u0639\u0646\u062f\u0645\u0627 \u064a\u0646\u062a\u062c \u062c\u0633\u0645\u0643 \u063a\u0627\u0644\u0628\u064a\u0629 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648) \u0648\u064a\u0631\u0641\u0639 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0645\u0646 \u0625\u0646\u062a\u0627\u062c \u0647\u0630\u0627 \u0627\u0644\u0645\u0631\u0643\u0628 \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">4- \u062a\u062f\u0631\u0628 \u0628\u0628\u0637\u0621<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u0629 \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0645\u0631\u0646 \u0628\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0625\u0646\u062a\u0627\u062c \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648. \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0644\u0627\u0645\u0631\u0643\u0632\u064a\u0629 \u0645\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 (\u062d\u064a\u062b \u062a\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u0645\u062a\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a) &#8211; <strong>\u0641\u0643\u0644\u0645\u0627 \u0627\u0633\u062a\u063a\u0631\u0642\u062a \u0648\u0642\u062a\u064b\u0627 \u0623\u0637\u0648\u0644\u060c \u0632\u0627\u062f \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0630\u064a \u064a\u0646\u062a\u062c\u0647 \u062c\u0633\u0645\u0643. \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u0627\u0633\u062a\u063a\u0631\u0642\u0648\u0627 \u062b\u0644\u0627\u062b \u062b\u0648\u0627\u0646 \u0644\u062e\u0641\u0636 \u0623\u0648\u0632\u0627\u0646\u0647\u0645\u060c \u064a\u0641\u0631\u0632\u0648\u0646 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 17 \u0645\u0631\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0623\u062e\u0630\u0648\u0627 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u062d\u062f\u0629<\/strong>.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6255 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0646\u0648\u0627\u0639-\u0647\u0631\u0645\u0648\u0646\u0627\u062a-\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0627\u0644\u062a\u0633\u062a\u0633\u062a\u064a\u0631\u0648\u0646-1024x682.jpg\" alt=\"\u0623\u0646\u0648\u0627\u0639 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u062a\u0633\u062a\u0633\u062a\u064a\u0631\u0648\u0646\" width=\"700\" height=\"466\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0646\u0648\u0627\u0639-\u0647\u0631\u0645\u0648\u0646\u0627\u062a-\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0627\u0644\u062a\u0633\u062a\u0633\u062a\u064a\u0631\u0648\u0646.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0646\u0648\u0627\u0639-\u0647\u0631\u0645\u0648\u0646\u0627\u062a-\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0627\u0644\u062a\u0633\u062a\u0633\u062a\u064a\u0631\u0648\u0646-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0646\u0648\u0627\u0639-\u0647\u0631\u0645\u0648\u0646\u0627\u062a-\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645-\u0627\u0644\u062a\u0633\u062a\u0633\u062a\u064a\u0631\u0648\u0646-768x512.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h4><span style=\"font-weight: 400;\">\u062b\u0627\u0646\u064a\u0627: \u0631\u0641\u0639 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a<\/span><\/h4>\n<h5><span style=\"font-weight: 400;\">1- \u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0627\u0644\u0645\u0639\u0632\u0632<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u064a\u0638\u0647\u0631 \u0627\u0644\u0639\u0644\u0645 \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u062a\u062d\u062f\u064a\u062f\u0627\u064b <strong>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u064a\u0632\u064a\u062f \u0645\u0646 \u0625\u0646\u062a\u0627\u062c \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646<\/strong>. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u0639\u064a\u0646\u0629 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0625\u0646\u062a\u0627\u062c \u0647\u0630\u0627 \u0627\u0644\u0633\u062a\u064a\u0631\u0648\u064a\u062f \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0627\u0644\u0641\u0639\u0627\u0644. \u064a\u0634\u0631\u062d \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646\u0647 \u0645\u0646 \u0623\u062c\u0644 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0633\u062a\u0633\u062a\u064a\u0631\u0648\u0646 \u0627\u0644\u0646\u0647\u0627\u0626\u064a \u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0628\u0639 \u062a\u062f\u0631\u064a\u0628\u0643 \u0627\u0644\u0642\u0648\u0627\u0639\u062f \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0643\u0628\u0631<\/strong> &#8211; \u062a\u062c\u0627\u0647\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u0632\u0648\u0644\u0629\u060c \u0648\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u0645\u062b\u0644 \u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u0645\u0645\u064a\u062a \u0648\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u062b\u0642\u064a\u0644<\/strong> &#8211; \u0627\u0639\u0645\u0644 \u0639\u0644\u0649 \u0633\u062a\u0629 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0643\u062d\u062f \u0623\u0642\u0635\u0649 \u0644\u0633\u062a \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u062a\u0642\u0644\u064a\u0644 \u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629<\/strong> &#8211; \u0644\u0627 \u062a\u0623\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u064a\u0646 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0641\u0631\u062f\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0648 <strong>\u062f\u0641\u0639 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u062d\u062f \u0627\u0644\u0645\u0637\u0644\u0642<\/strong> &#8211; \u0641\u0643\u0644\u0645\u0627 \u0632\u0627\u062f \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0630\u064a \u062a\u0645\u0627\u0631\u0633\u0647 \u0639\u0644\u064a\u0647\u060c \u0632\u0627\u062f\u062a \u0623\u0647\u0645\u064a\u0629 \u0639\u0648\u062f\u0629 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">2- \u0627\u0633\u062a\u062e\u062f\u0645 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%87%d9%85%d9%8a%d8%a9-%d8%a7%d9%84%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9-%d9%84%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84%d8%a7%d8%ac%d8%b3%d8%a7\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/a><\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u062a\u0645\u062a\u0644\u0643 \u0627\u0644\u0637\u0628\u064a\u0639\u0629 \u0645\u062e\u0632\u0648\u0646\u0647\u0627 \u0627\u0644\u062e\u0627\u0635 \u0645\u0646 \u0645\u0639\u0632\u0632\u0627\u062a \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0627\u0644\u0645\u062b\u0628\u062a\u0629 \u0639\u0644\u0645\u064a\u064b\u0627 &#8211; \u0641\u0623\u0646\u062a \u0644\u0633\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0646\u0634\u0637\u0627\u062a \u0627\u0644\u0627\u0635\u0637\u0646\u0627\u0639\u064a\u0629. \u0628\u0639\u0636 \u0645\u0646 \u0623\u0643\u062b\u0631\u0647\u0627 \u0641\u0639\u0627\u0644\u064a\u0629 \u062a\u0634\u0645\u0644:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%8a%d8%aa%d8%a7%d9%85%d9%8a%d9%86-%d8%af\/\" target=\"_blank\" rel=\"noopener\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f<\/a><\/strong> &#8211; \u064a\u0634\u0631\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0647\u0630\u0627 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u0625\u0646\u062a\u0627\u062c \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 &#8211; \u062d\u062a\u0649 \u0627\u0644\u062e\u0631\u0648\u062c \u062a\u062d\u062a \u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u0627\u0647 \u0644\u062f\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0632\u0646\u0643<\/strong> &#8211; \u0645\u0639\u062f\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u0627\u062a \u0627\u0644\u0645\u0646\u0648\u064a\u0629 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0645\u062e\u0632\u0648\u0646 T.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0623\u0634\u0648\u0627\u063a\u0627\u0646\u062f\u0627<\/strong> &#8211; \u0639\u0634\u0628\u0629 \u064a\u0638\u0647\u0631 \u0627\u0644\u0639\u0644\u0645 \u0623\u0646\u0647\u0627 \u062a\u0632\u064a\u062f \u0645\u0646 \u0625\u0646\u062a\u0627\u062c \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0628\u0646\u0633\u0628\u0629 15 %<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">3- \u0627\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631 \u0644\u062f\u064a\u0643<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0643\u0645\u0627 \u0631\u0623\u064a\u0646\u0627\u060c \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u062a\u062d\u062a \u0627\u0644\u0636\u063a\u0637\u060c \u0641\u0625\u0646\u0647 \u064a\u0646\u062a\u062c \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0627\u0644\u062a\u0642\u0648\u064a\u0636\u064a. \u0644\u0627 \u064a\u0645\u0643\u0646 \u0644\u0647\u0630\u0627 \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u0641\u0642\u0637 \u0645\u0646\u0639 \u0623\u0648 \u062a\u062b\u0628\u064a\u0637 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a\u060c \u0648\u0644\u0643\u0646 \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631\u064b\u0627 \u0636\u0627\u0631\u064b\u0627 \u0639\u0644\u0649 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646. <strong>\u064a\u0639\u0645\u0644 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u062b\u0628\u064a\u0637 \u0642\u062f\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0639\u0644\u0649 \u0625\u0646\u062a\u0627\u062c \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 &#8211; \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">4- \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0642\u062f\u0631 \u0643\u0627\u0641 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645\u00a0<\/span><\/h5>\n<p><span style=\"font-weight: 400;\"><strong>\u062a\u0646\u062a\u062c \u0627\u0644\u062e\u0635\u064a\u062a\u0627\u0646 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645\u060c \u062e\u0627\u0635\u0629\u064b \u0623\u062b\u0646\u0627\u0621 \u0645\u0631\u062d\u0644\u0629 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 (REM<\/strong>). \u0627\u0644\u0646\u0648\u0645 \u063a\u064a\u0631 \u0627\u0644\u0643\u0627\u0641\u064a\u060c \u0623\u0648 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0633\u064a\u0626\u060c \u064a\u0639\u064a\u0642\u0627\u0646 \u0625\u0646\u0634\u0627\u0621 T. \u0641\u062d\u0635\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0622\u062b\u0627\u0631 \u0627\u0644\u062d\u0631\u0645\u0627\u0646 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0631\u062c\u0627\u0644 \u0641\u064a \u0627\u0644\u0639\u0634\u0631\u064a\u0646\u0627\u062a \u0645\u0646 \u0627\u0644\u0639\u0645\u0631. \u0644\u0642\u062f \u0623\u062b\u0628\u062a \u0623\u0646\u0647 \u0639\u0646\u062f\u0645\u0627 \u062a\u0645 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0646\u0648\u0645 \u0645\u0646 \u062b\u0645\u0627\u0646\u064a \u0633\u0627\u0639\u0627\u062a \u0625\u0644\u0649 \u0623\u0631\u0628\u0639 \u0633\u0627\u0639\u0627\u062a \u0641\u0642\u0637 &#8211; \u0623\u0638\u0647\u0631 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0646\u062e\u0641\u0627\u0636\u064b\u0627 \u0628\u0646\u0633\u0628\u0629 15 %\u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">\u0627\u0644\u062c\u062f\u0644 \u062d\u0648\u0644 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0625\u0646\u0647\u0627 \u062d\u0642\u064a\u0642\u0629 \u0628\u062f\u064a\u0647\u064a\u0629 \u0644\u0627 \u062c\u062f\u0627\u0644 \u0641\u064a\u0647\u0627 \u0623\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u062a\u0639\u0632\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0645\u0646\u0630 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 50 \u0639\u0627\u0645\u064b\u0627\u060c \u064a\u062a\u0645\u062a\u0639 \u0627\u0644\u0631\u062c\u0627\u0644 (\u0639\u0646 \u0635\u0648\u0627\u0628 \u0623\u0648 \u062e\u0637\u0623) \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u062a\u062e\u062f\u0645\u0648\u0646 \u0627\u0644\u0645\u0646\u0634\u0637\u0627\u062a \u0628\u0645\u0643\u0627\u0633\u0628 \u0644\u0645 \u064a\u062a\u0645\u0643\u0646\u0648\u0627 \u0645\u0646 \u062a\u062d\u0642\u064a\u0642\u0647\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u062d\u062f\u0647. \u0648\u0645\u0639 \u0630\u0644\u0643 \u0644\u0642\u062f \u062a\u0645 \u0645\u0624\u062e\u0631\u064b\u0627 \u0627\u0644\u062a\u0634\u0643\u064a\u0643 \u0641\u064a \u0642\u0648\u062a\u0647\u0645 \u0627\u0644\u0645\u0639\u0632\u0632\u0629 \u0644\u0644\u0639\u0636\u0644\u0627\u062a. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644<a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%ae%d8%a7%d8%b7%d8%b1-%d9%87%d8%b1%d9%85%d9%88%d9%86%d8%a7%d8%aa-%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\u062e\u0627\u0637\u0631 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645<\/a>\u00a0\u0627\u0644\u062a\u064a \u0644\u0627 \u064a\u0645\u0643\u0646 \u062a\u062c\u0627\u0647\u0644\u0647\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u062a\u0632\u064a\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0648\u062e\u0627\u0635\u0629\u064b \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0645\u0646 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a &#8211; \u0648\u062e\u0627\u0635\u0629 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0648\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648.<\/strong> \u064a\u0639\u062a\u0642\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u062f\u0631\u0628\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0639\u0632\u0632\u062a \u0633\u0631\u0639\u0629 \u0648\u062d\u062c\u0645 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0625\u0644\u0649 \u0623\u0646\u0647 \u0644\u064a\u0633 \u062a\u0631\u0643\u064a\u0632 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u0647\u0648 \u0627\u0644\u0645\u0647\u0645 &#8211; \u0639\u0644\u0649 \u0639\u0643\u0633 \u0645\u062f\u0649 \u062d\u0633\u0627\u0633\u064a\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0644\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629. \u0639\u0644\u0649 \u0645\u062f\u0649 \u0627\u0644\u0633\u0646\u0648\u0627\u062a \u0627\u0644\u0639\u0634\u0631 \u0627\u0644\u0645\u0627\u0636\u064a\u0629 \u060c \u0641\u062d\u0635 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0641\u064a \u062c\u0627\u0645\u0639\u0629 \u0645\u0627\u0643 \u0645\u0627\u0633\u062a\u0631 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0636\u062f \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0627\u0643\u062a\u0634\u0641\u0648\u0627 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0628\u062f\u0648 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0627\u0631\u062a\u0628\u0627\u0637.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643\u060c \u0648\u062c\u062f\u0648\u0627 \u0623\u0646 \u0647\u0624\u0644\u0627\u0621 \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u062d\u0642\u0642\u0648\u0627 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0645\u0643\u0627\u0633\u0628 \u0643\u0627\u0646\u062a \u0644\u062f\u064a\u0647\u0645 \u0646\u0633\u0628\u0629 \u0627\u0646\u062a\u0634\u0627\u0631 \u0639\u0627\u0644\u064a\u0629 \u0644\u0645\u0633\u062a\u0642\u0628\u0644\u0627\u062a \u0627\u0644\u0623\u0646\u062f\u0631\u0648\u062c\u064a\u0646 \u0641\u064a \u0639\u0636\u0644\u0627\u062a\u0647\u0645. \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a\u060c &#8220;\u0645\u0641\u062a\u0627\u062d&#8221; \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0630\u064a \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0634\u063a\u064a\u0644 \u0648\u0625\u064a\u0642\u0627\u0641 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0643\u0648\u0646\u0647\u0627 \u0623\u062f\u0644\u0629\u060c \u0641\u0625\u0646 \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u062a\u062a\u0639\u0627\u0631\u0636 \u0645\u0639 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u0627\u0644\u062a\u064a \u0623\u0648\u0636\u062d\u062a \u0623\u0646 \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0633\u0628\u0628\u0647\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0642\u062f \u0623\u0641\u0627\u062f\u062a \u0628\u0627\u0644\u0641\u0639\u0644 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u0644\u062f\u064a\u0643 \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u0645\u062b\u0644 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0646\u064a\u0629 \u0628\u062f\u0646\u064a\u0629 \u0645\u0645\u0632\u0642\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u062a\u0633\u0627\u0631\u0639\u0629. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0639\u062f\u064a\u0644 \u062a\u062f\u0631\u064a\u0628\u0643\u060c \u0648\u0645\u0631\u0627\u0642\u0628\u0629 \u0645\u0627 \u062a\u0623\u0643\u0644\u0647\u060c \u0648\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a\u060c \u0648\u062e\u0641\u0636 \u0627\u0644\u062a\u0648\u062a\u0631 &#8211; \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0635\u062d\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0644\u062f\u064a\u0643 &#8211; \u062f\u0648\u0646 \u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u062a\u0631\u0643\u064a\u0628\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0642\u0627\u0646\u0648\u0646\u064a\u0629.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-4536 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/1920x600-01Grey-1-1024x320-1024x320.png\" alt=\"\u0628\u0631\u0646\u0627\u0645\u062c \u0645\u0643\u0645\u0644\u0627\u062a\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/1920x600-01Grey-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/1920x600-01Grey-1-1024x320-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/1920x600-01Grey-1-1024x320-768x240.png 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<p>\u0627\u0644\u0645\u0635\u062f\u0631:\u00a0<a href=\"https:\/\/thefitwizard.com\/what-you-need-to-know-about-bodybuilding-hormones-for-muscle-building-and-fat-loss\/\" target=\"_blank\" rel=\"noopener\">Thefitwizard<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u062a\u0639\u0645\u0644 \u0641\u064a \u062c\u0633\u0645\u0643 \u0643\u0645\u0631\u0627\u0633\u064a\u0644\u060c \u062a\u0646\u062a\u0642\u0644 \u0641\u064a \u0645\u062c\u0631\u0649 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0623\u0648 \u0627\u0644\u0623\u0639\u0636\u0627\u0621. \u0648\u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643: \u0627\u0644\u0646\u0645\u0648\u060c \u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0648\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u0643\u0627\u062b\u0631\u060c \u0648\u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629. \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0642\u0648\u064a\u0629\u060c \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0623\u0645\u0631 \u0633\u0648\u0649 \u0642\u062f\u0631 \u0636\u0626\u064a\u0644 \u0644\u0625\u062d\u062f\u0627\u062b \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0623\u0648 \u062d\u062a\u0649 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646 \u0627\u0644\u0642\u0644\u064a\u0644 \u062c\u062f\u064b\u0627 \u0645\u0646 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":6251,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[15],"tags":[1066,1067,1313,43,1312],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0646\u0648\u0627\u0639-\u0647\u0631\u0645\u0648\u0646\u0627\u062a-\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\/6246"}],"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=6246"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6246\/revisions"}],"predecessor-version":[{"id":6849,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6246\/revisions\/6849"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/6251"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=6246"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=6246"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=6246"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}