{"id":652,"date":"2019-08-14T13:00:22","date_gmt":"2019-08-14T11:00:22","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=652"},"modified":"2023-04-11T04:59:24","modified_gmt":"2023-04-11T02:59:24","slug":"%d8%a7%d9%84%d8%b7%d8%b1%d9%82-%d8%a7%d9%84%d8%a3%d8%b3%d8%a7%d8%b3%d9%8a%d8%a9-%d9%88%d8%a7%d9%84%d9%85%d8%aa%d9%82%d8%af%d9%85%d8%a9-%d9%81%d9%8a-%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%a7%d9%84%d8%b9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d8%b7%d8%b1%d9%82-%d8%a7%d9%84%d8%a3%d8%b3%d8%a7%d8%b3%d9%8a%d8%a9-%d9%88%d8%a7%d9%84%d9%85%d8%aa%d9%82%d8%af%d9%85%d8%a9-%d9%81%d9%8a-%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%a7%d9%84%d8%b9\/","title":{"rendered":"\u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646"},"content":{"rendered":"<p>\u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u062d\u062a\u0627\u062c \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a \u0645\u0638\u0628\u0648\u0637\u060c \u062a\u0642\u062f\u0631 \u062a\u062a\u0628\u0639\u0647 \u0623\u0648 \u062d\u062a\u0649 \u062a\u0623\u062e\u0630 \u0646\u0635\u0627\u0626\u062d \u0645\u0646\u0647\u060c \u0648\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062b\u0627\u0644\u064a \u0645\u0639\u0627\u0647.<br \/>\n\u0647\u0646\u0627\u0643 3 \u0639\u0648\u0627\u0645\u0644 \u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0628\u0631\u0646\u0627\u0645\u062c <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d8%a8%d8%b4%d9%83%d9%84-%d8%b5%d8%ad%d9%8a-%d9%81%d9%8a-10-%d9%86%d8%b5%d8%a7%d9%8a%d8%ad\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u062c\u0633\u0645<\/a> \u0627\u0644\u0645\u0638\u0628\u0648\u0637: \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a\u060c \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0648\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a.<\/p>\n<p style=\"text-align: center;\"><strong><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><br \/>\n<a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/strong><\/p>\n<h2>\u0639\u0648\u0627\u0645\u0644 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h2>\n<h3><span style=\"color: #ff6600;\"><strong>1- \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/strong><\/span><\/h3>\n<p>\u0644\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u062a\u062d\u062a\u0627\u062c \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062e\u062f\u0645\u0647\u0627. \u0648\u0647\u0630\u0627 \u0633\u064a\u0624\u062f\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646\u060c<br \/>\n\u0644\u0643\u0646 \u0645\u0642\u062f\u0627\u0631 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0639\u0648\u0627\u0645\u0644 \u0645\u062e\u062a\u0644\u0641\u0629.<\/p>\n<p><strong>\u0639\u0646\u062f \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0644\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0639\u0631\u0641 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0641\u062a\u0631\u0636 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647\u0627 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u0623\u0636\u0641 \u0644\u0647\u0627 800. \u0627\u0644\u0631\u0642\u0645 \u0627\u0644\u062c\u062f\u064a\u062f \u0647\u0648 \u062f\u0647 \u0647\u062f\u0641\u0643 \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/strong><\/p>\n<p>\u062f\u0644\u0648\u0642\u062a\u064a \u0639\u0646\u062f\u0646\u0627 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0644\u0643\u0646 \u062f\u0647 \u0645\u0634 \u0647\u064a\u0633\u0627\u0639\u062f\u0646\u0627 \u0643\u062a\u064a\u0631 \u0644\u0648 \u0645\u0634 \u0639\u0627\u0631\u0641\u064a\u0646 \u0643\u064a\u0641\u064a\u0629 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062f\u064a<br \/>\n\u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u0644\u0648 \u062c\u064a\u062a \u0627\u0644\u0635\u0628\u062d \u0648\u062e\u062f\u062a \u0648\u062c\u0628\u0629 \u0641\u064a\u0647\u0627 3500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0643\u0644\u062a\u0647\u0627 \u0643\u0644\u0647\u0627\u060c \u0641\u0627\u0644\u0646\u062a\u0627\u064a\u062c \u0645\u0634 \u0647\u062a\u0643\u0648\u0646 \u0643\u0648\u064a\u0633\u0629\u060c \u0644\u0623\u0646 \u0647\u064a\u062a\u0645<br \/>\n\u0627\u0633\u062a\u062e\u062f\u0627\u0645 600 \u0633\u0639\u0631\u0629 \u0628\u0633 \u062a\u0642\u0631\u064a\u0628\u0627 \u0644\u0644\u0648\u0638\u0627\u064a\u0641 \u0627\u0644\u0639\u0627\u062f\u064a\u0629\u060c \u0648\u0647\u064a\u062a\u0645 \u062a\u062e\u0632\u064a\u0646 2900 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0628\u0627\u0642\u064a\u0629 \u0643\u062f\u0647\u0648\u0646!<\/p>\n<p>\u062e\u0637\u0623 \u0643\u0628\u064a\u0631 \u0646\u0627\u0633 \u0643\u062a\u064a\u0631 \u0628\u062a\u0642\u0639 \u0641\u064a\u0647\u060c \u0628\u062a\u0631\u0648\u062d \u0644\u0645\u0637\u0639\u0645 \u0648\u062a\u0637\u0644\u0628 \u0637\u0628\u0642 \u0631\u0626\u064a\u0633\u064a \u0641\u064a\u0647 700 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0645\u062b\u0644\u0627\u060c \u0648\u0628\u0639\u062f\u064a\u0646 \u062a\u0637\u0644\u0628 \u0637\u0628\u0642 \u062d\u0644\u0648<br \/>\n\u064a\u0636\u064a\u0641 500 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0644\u0648\u062c\u0628\u062a\u0647\u0645. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0625\u0646 \u0627\u0644\u0637\u0628\u0642 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0645\u0645\u0643\u0646 \u064a\u0643\u0648\u0646 \u0627\u0633\u062a\u062e\u062f\u0645 \u0643\u0644\u0647 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0639\u0645\u0644 \u0627\u0644\u062c\u0633\u0645\u060c<br \/>\n\u0644\u0643\u0646 \u0637\u0628\u0642 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a \u0628\u0639\u062f\u0647 \u062f\u0647 \u0639\u0627\u0645\u0644 \u0632\u064a \u0643\u0623\u0646\u0643 \u0643\u0644\u062a \u0634\u0631\u064a\u062d\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646!<\/p>\n<h3><span style=\"color: #ff6600;\">2- \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 \u0648\u062c\u0628\u0629<\/span><\/h3>\n<p>\u0646\u0639\u0631\u0641 \u0645\u0646\u0646\u0627 \u0627\u0644\u0645\u0641\u0631\u0648\u0636 \u0646\u0627\u062e\u062f \u0643\u0627\u0645 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a \u0643\u0644 \u0648\u062c\u0628\u0629\u061f \u0628\u0633\u064a\u0637\u0629\u060c \u0642\u0633\u0645 \u0625\u062c\u0645\u0627\u0644\u064a \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0628\u062a\u0627\u0639\u062a\u0643<br \/>\n\u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0644\u064a \u0628\u062a\u0627\u062e\u062f\u0647\u0627 \u0641\u064a \u0627\u0644\u064a\u0648\u0645. \u0627\u0641\u062a\u0643\u0631 \u0625\u0646 \u0623\u062d\u062f \u0627\u0644\u0642\u0648\u0627\u0639\u062f \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0625\u0646\u0643 \u0644\u0627\u0632\u0645 \u062a\u0627\u0643\u0644 \u0623\u0643\u062a\u0631 \u0645\u0646 3 \u0648\u062c\u0628\u0627\u062a<br \/>\n\u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c \u062e\u0644\u064a\u0646\u0627 \u0646\u0641\u062a\u0631\u0636 \u0625\u0646\u0646\u0627 \u0647\u0646\u0627\u0643\u0644 7 \u0648\u062c\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645..<br \/>\n<strong>3500 (\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629) \/ 7 (\u0648\u062c\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645) = 500 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0644\u0643\u0644 \u0648\u062c\u0628\u0629.<\/strong><br \/>\n\u0637\u0628\u0639\u0627 \u0645\u0634 \u0644\u0627\u0632\u0645 \u0637\u0631\u064a\u0642\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u0643\u0648\u0646 \u0645\u062b\u0627\u0644\u064a\u0629 \u0623\u0648\u064a\u060c \u0627\u0644\u0645\u0648\u0636\u0648\u0639 \u062a\u0642\u062f\u064a\u0631\u064a \u0628\u0633\u060c \u0648\u0644\u064a\u0643\u0646 \u0645\u062b\u0644\u0627 \u0627\u0646\u062a \u0643\u0644\u062a \u0641\u0637\u064a\u0631\u0629 \u0627\u0644\u0644\u062d\u0645<br \/>\n\u0627\u0644\u0644\u064a \u0641\u064a\u0647\u0627 410 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a\u060c \u0645\u0639 \u0643\u0648\u0628\u0627\u064a\u0629 \u0644\u0628\u0646 \u0641\u064a\u0647\u0627 80 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a\u060c \u0643\u062f\u0647 \u0648\u062c\u0628\u062a\u0643 \u0641\u064a\u0647\u0627 490 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a\u060c \u0645\u0634 \u0644\u0627\u0632\u0645 \u062e\u0627\u0644\u0635<br \/>\n\u062a\u062f\u0648\u0631 \u0639\u0644\u0649 \u062d\u0627\u062c\u0629 \u0641\u064a\u0647\u0627 10 \u0633\u0639\u0631\u0627\u062a \u0639\u0634\u0627\u0646 \u062a\u0643\u0645\u0644 \u0627\u0644\u0640500!<\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-4547 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png\" alt=\"\u0627\u0644\u0643\u0648\u062a\u0634 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u062f\u0631\u0628\u064a\u0646\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<h4>\u064a\u0639\u0646\u064a \u0646\u0627\u0643\u0644 \u0625\u064a\u0647 \u0641\u064a \u0646\u0638\u0627\u0645 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u061f<\/h4>\n<p>\u062f\u0644\u0648\u0642\u062a\u064a \u0639\u0646\u062f\u0646\u0627 \u0646\u0638\u0627\u0645\u0646\u0627 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0644\u064a \u0641\u064a\u0647 7 \u0648\u062c\u0628\u0627\u062a \u0643\u0644 \u0648\u062c\u0628\u0629 \u0641\u064a\u0647\u0627 500 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a\u060c 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\u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u062f\u0647\u0648\u0646. \u0627\u062d\u0646\u0627 \u0645\u062d\u062a\u0627\u062c\u064a\u0646\u0647\u0645 \u0643\u0644\u0647\u0645 \u0628\u0643\u0645\u064a\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629.<\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-1161\" src=\"https:\/\/elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/unnamed-6.jpg\" alt=\"\u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\" width=\"1200\" height=\"800\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/unnamed-6.jpg 1200w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/unnamed-6-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/unnamed-6-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/unnamed-6-1024x683.jpg 1024w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<h5>&#8211; \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/h5>\n<p>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0647\u064a \u0627\u0644\u0644\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u064a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0639\u0634\u0627\u0646 \u064a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629. \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u062a\u0627\u062d\u0629 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0641\u0648\u0631\u064a\u060c<br \/>\n\u0644\u0645\u0627 \u0627\u0644\u062c\u0633\u0645 \u064a\u062d\u062a\u0627\u062c\u0647\u0627.. \u0637\u064a\u0628 \u0648\u0627\u0644\u0632\u0627\u064a\u062f\u061f \u0628\u064a\u062a\u0645 \u062a\u062e\u0632\u064a\u0646\u0647 \u0643\u062f\u0647\u0648\u0646. \u0648\u062f\u0647 \u0627\u0644\u0633\u0628\u0628 \u0625\u0646 \u0628\u0639\u0636 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0628\u062a\u0646\u0635\u062d \u0628\u0627\u0644\u0627\u0633\u062a\u063a\u0646\u0627\u0621<br \/>\n\u0639\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u0645\u0627\u0645\u0627 \u0645\u0646 \u0623\u0643\u0644\u0643.<\/p>\n<p><strong>\u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u0645\u0634 \u0641\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0644\u0643\u0646 \u0641\u064a \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0644\u064a \u0627\u0644\u0646\u0627\u0633 \u0628\u064a\u0627\u0643\u0644\u0648\u0647\u0627. \u0645\u0646 \u0628\u064a\u0646 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c<\/strong><br \/>\n<strong>\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0623\u0643\u062a\u0631 \u0627\u0644\u0623\u0643\u0644\u0627\u062a \u0627\u0644\u0644\u064a \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0628\u064a\u0627\u062e\u062f\u0648\u0647\u0627 \u0641\u064a \u0648\u062c\u0628\u0627\u062a\u0647\u0645.<\/strong><\/p>\n<p>\u0644\u064a\u0647 \u0627\u0644\u0646\u0627\u0633 \u0628\u064a\u0627\u0643\u0644\u0648\u0627 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0643\u062a\u064a\u0631\u061f \u0644\u0623\u0646 \u0627\u0644\u0644\u064a \u0628\u064a\u0627\u0643\u0644\u0648\u0627 \u0643\u062a\u064a\u0631 \u0645\u0634 \u0639\u0627\u0631\u0641\u064a\u0646 \u0627\u0644\u0645\u0641\u0631\u0648\u0636 \u064a\u0627\u0643\u0644\u0648\u0627 \u0642\u062f \u0625\u064a\u0647 \u0623\u0648 \u064a\u0639\u0645\u0644\u0648\u0627 \u0625\u064a\u0647 \u0628\u0627\u0644\u0638\u0628\u0637\u060c<br \/>\n\u0648\u062a\u0642\u0631\u064a\u0628\u0627 \u0643\u0644 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a\u0647\u0627 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n<p>\u0623\u0643\u062a\u0631 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0646\u062a\u0634\u0627\u0631 \u0647\u064a \u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u062d\u0628\u0648\u0628\u060c \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0648\u0627\u0636\u062d\u0629 \u0644\u0644\u062d\u0627\u062c\u0627\u062a \u062f\u064a: \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u063a\u0627\u0632\u064a\u0629 \u0648\u0627\u0644\u0639\u064a\u0634 \u0648\u0627\u0644\u0645\u0643\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0623\u0631\u0632 \u0648\u0627\u0644\u062d\u0628\u0648\u0628\u060c \u0648\u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0623\u0642\u0644 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\u0648\u0627\u0644\u0645\u0639\u0642\u062f\u0629. \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0647\u064a \u0627\u0644\u0634\u0643\u0644 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u060c \u0623\u0645\u0627 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0647\u064a \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n<p>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u062a\u0634\u0645\u0644: \u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0648\u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0628\u064a\u0636.<br \/>\n\u0623\u0645\u0627 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u062a\u0634\u0645\u0644: \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629. \u0639\u0627\u062f\u0629 \u0644\u0645\u0627 \u062a\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a..<br \/>\n\u0644\u0648 \u0644\u0648\u0646\u0647\u0627 \u0623\u0628\u064a\u0636 \u0641\u0647\u064a \u0633\u064a\u0626\u0629\u060c \u0648\u0644\u0648 \u0644\u0648\u0646\u0647\u0627 \u0628\u0646\u064a \u0641\u0647\u064a \u0643\u0648\u064a\u0633\u0629.<\/p>\n<p><strong>\u0627\u0644\u0644\u064a \u0628\u064a\u0636\u062e\u0645\u060c \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0641\u0631\u0648\u0636 \u062a\u0643\u0648\u0646 40% \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0633\u0639\u0631\u0627\u062a\u0647 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u0648\u0645\u064a\u0627. \u0648\u0627\u0639\u062a\u0645\u062f \u0639\u0644\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%a3%d9%86%d9%88%d8%a7%d8%b9-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%a8-%d9%84%d9%84%d8%aa%d8%b6%d8%ae%d9%8a%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0643\u0627\u0631\u0628 \u0644\u0644\u062a\u0636\u062e\u064a\u0645<\/a>.<\/strong><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-12118 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/1920x1000-02-1-1.jpg\" alt=\"\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/1920x1000-02-1-1.jpg 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/1920x1000-02-1-1-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/1920x1000-02-1-1-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/1920x1000-02-1-1-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/1920x1000-02-1-1-1536x800.jpg 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h5>&#8211; \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h5>\n<p>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0632\u064a \u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u0647\u064a\u0643\u0644\u064a \u0644\u062c\u0633\u0645\u0646\u0627\u060c \u0627\u0644\u0644\u064a \u0628\u064a\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0625\u0635\u0644\u0627\u062d \u0639\u0636\u0644\u0627\u062a\u0646\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 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rel=\"noopener\">Bodybuilding<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u062d\u062a\u0627\u062c \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a \u0645\u0638\u0628\u0648\u0637\u060c \u062a\u0642\u062f\u0631 \u062a\u062a\u0628\u0639\u0647 \u0623\u0648 \u062d\u062a\u0649 \u062a\u0623\u062e\u0630 \u0646\u0635\u0627\u0626\u062d \u0645\u0646\u0647\u060c \u0648\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062b\u0627\u0644\u064a \u0645\u0639\u0627\u0647. \u0647\u0646\u0627\u0643 3 \u0639\u0648\u0627\u0645\u0644 \u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u0638\u0628\u0648\u0637: \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a\u060c \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":654,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[18,275,20,304],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/back-muscles-of-a-young-man-at-gym-royalty-free-image-564948473-1547815605-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/652"}],"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=652"}],"version-history":[{"count":11,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/652\/revisions"}],"predecessor-version":[{"id":13656,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/652\/revisions\/13656"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/654"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=652"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=652"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=652"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}