{"id":6558,"date":"2021-12-19T15:43:12","date_gmt":"2021-12-19T13:43:12","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=6558"},"modified":"2023-04-11T03:48:13","modified_gmt":"2023-04-11T01:48:13","slug":"%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a8%d8%a7%d8%b1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a8%d8%a7%d8%b1\/","title":{"rendered":"8 \u0648\u0635\u0641\u0627\u062a \u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0631 \u0635\u062d\u064a\u0629 \u0644\u0635\u0646\u0639\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0623\u0635\u0628\u062d\u062a \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0623\u0641\u0636\u0644 \u0628\u062f\u064a\u0644 \u0645\u062a\u0627\u062d \u0644\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 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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-%d8%a8%d8%a7%d8%b1\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0631<\/a> \u0647\u0648 \u0630\u0644\u0643 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0623\u0642\u0644 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n<h3><span style=\"font-weight: 400;\">1.\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0631 \u0628\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 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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\">\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a>\u060c \u0648\u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f\u060c \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0642\u0631\u0641\u0629\u060c \u0648\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629\u060c \u0647\u064a \u0628\u0639\u0636 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0635\u0646\u0639 \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0630\u0647. \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 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srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0627\u0631-\u0632\u0628\u062f\u0629-\u0627\u0644\u0641\u0648\u0644-\u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0627\u0631-\u0632\u0628\u062f\u0629-\u0627\u0644\u0641\u0648\u0644-\u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a-253x300.jpg 253w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u0635\u0641\u0629:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0643\u0648\u0646\u0627\u062a<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 \u0643\u0648\u0628 \u0632\u0628\u062f\u0629 \u0641\u0648\u0644 \u0633\u0648\u062f\u0627\u0646\u064a \u0635\u063a\u064a\u0631\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0643\u0648\u0628 \u0639\u0633\u0644<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0634\u0648\u0641\u0627\u0646 \u0645\u0644\u0641\u0648\u0641 (2 \u0643\u0648\u0628)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">3 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0645\u0644\u0639\u0642\u0629 \u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0633\u062d\u0648\u0642 \u0642\u0631\u0641\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0644\u062d<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0631\u0642\u0627\u0626\u0642 \u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u062f\u0627\u0643\u0646\u0629<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0644\u0627 \u062a\u0636\u064a\u0641 \u0641\u0642\u0637 \u0646\u0643\u0647\u0629 \u0644\u0637\u064a\u0641\u0629 \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u0628\u0644 \u062a\u0636\u064a\u0641 \u0623\u064a\u0636\u064b\u0627 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062c\u064a\u062f\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1- \u062a\u064f\u0628\u0637\u0646 \u0635\u064a\u0646\u064a\u0629 \u0627\u0644\u062e\u0628\u0632 \u0628\u0648\u0631\u0642 \u0627\u0644\u0632\u0628\u062f\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u062e\u0630 \u0642\u062f\u0631\u064b\u0627 \u0648\u0633\u062e\u0646 \u0627\u0644\u0645\u0627\u0621. \u0636\u0639 \u0648\u0639\u0627\u0621 \u0632\u062c\u0627\u062c\u064a \u0641\u0648\u0642 \u0627\u0644\u0642\u062f\u0631 \u0648\u0623\u0636\u0641 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0648\u0627\u0644\u0639\u0633\u0644 \u0648\u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0642\u0644\u0628 \u0627\u0644\u0645\u0632\u064a\u062c \u0628\u0631\u0641\u0642 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0646\u0627\u0639\u0645\u064b\u0627\u060c \u062b\u0645 \u0642\u0645 \u0628\u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0648\u0639\u0627\u0621 \u0627\u0644\u0632\u062c\u0627\u062c\u064a \u0645\u0646 \u0627\u0644\u0623\u0639\u0644\u0649.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4- \u0623\u0636\u0641 \u0627\u0644\u0622\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0625\u0644\u0649 \u062e\u0644\u064a\u0637 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0645\u0639 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5- \u062a\u062e\u0644\u0637 \u062c\u064a\u062f\u0627 \u062b\u0645 \u062a\u0636\u0627\u0641 \u0627\u0644\u0642\u0631\u0641\u0629 \u0648\u0627\u0644\u0645\u0644\u062d. \u0642\u062f \u064a\u0628\u062f\u0648 \u0627\u0644\u0645\u0632\u064a\u062c \u0645\u062a\u0643\u062a\u0644\u064b\u0627 \u0648\u062c\u0627\u0641\u064b\u0627 \u062c\u062f\u064b\u0627 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0644\u0643\u0646 \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u062a\u0642\u0644\u064a\u0628 \u062d\u062a\u0649 \u064a\u062a\u062c\u0627\u0646\u0633.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5- \u0627\u0644\u0622\u0646 \u0648\u0642\u062f \u0623\u0635\u0628\u062d \u0627\u0644\u0645\u0632\u064a\u062c \u062c\u0627\u0647\u0632\u064b\u0627\u060c \u0627\u0633\u0643\u0628\u0647 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a \u0641\u064a \u0635\u064a\u0646\u064a\u0629 \u0627\u0644\u062e\u0628\u0632 \u0623\u0648 \u0623\u064a \u0645\u0642\u0644\u0627\u0629 \u0639\u0627\u062f\u064a\u0629.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">6- \u0627\u062a\u0631\u0643\u0647 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0644\u0645\u062f\u0629 2-3 \u0633\u0627\u0639\u0627\u062a \u0623\u0648 \u0623\u0643\u062b\u0631.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">7- \u0627\u0644\u0622\u0646 \u0623\u062e\u0631\u062c \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0642\u0644\u0627\u0629. \u064a\u0646\u0642\u0644 \u0639\u0644\u0649 \u0644\u0648\u062d \u0627\u0644\u062a\u0642\u0637\u064a\u0639 \u0648\u064a\u0642\u0637\u0639 \u0627\u0644\u0623\u062d\u062c\u0627\u0645 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0647 \u0627\u0644\u0648\u0635\u0641\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0648\u0644\u0627 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0627\u062a \u0647\u064a \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0633\u0627\u0626\u062f \u0628\u064a\u0646 \u0639\u0634\u0627\u0642 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629! \u0627\u0646\u063a\u0645\u0633 \u0641\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0631 \u0628\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0647\u0630\u0647 \u0648\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629.<\/span><\/p>\n<p><strong>\u0645\u0644\u062d\u0648\u0638\u0629: \u062a\u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0648\u0635\u0641\u0629 \u0645\u0646 12 \u062d\u0635\u0629\u060c \u0648\u064a\u062d\u062a\u0648\u064a \u0643\u0644 \u0644\u0648\u062d \u0639\u0644\u0649 17 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u06483 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/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<ol start=\"2\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0631 \u0645\u0627\u062a\u0634\u0627 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0645\u0643\u0648\u0646 \u0622\u062e\u0631 \u0645\u062b\u064a\u0631 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0644\u0623\u0644\u0648\u0627\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u062d\u0644\u064a\u0629 \u0627\u0644\u0635\u0646\u0639 \u0647\u0648 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631. \u0648\u0647\u0648 \u0645\u0639\u0631\u0648\u0641 \u0628\u062e\u0635\u0627\u0626\u0635\u0647 \u0627\u0644\u062c\u0648\u0647\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0643\u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0645\u0631\u0643\u0628\u0627\u062a \u062d\u064a\u0648\u064a\u0629 \u0646\u0634\u0637\u0629 \u0628\u064a\u0648\u0644\u0648\u062c\u064a\u064b\u0627\u060c \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a. \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u0644\u0635\u0646\u0639 \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0639\u0637\u064a \u0627\u0644\u062c\u0633\u0645 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u064a\u0636\u0627\u0641 \u0644\u0648\u0646 \u0623\u062e\u0636\u0631 \u0637\u0628\u064a\u0639\u064a \u0631\u0642\u064a\u0642 \u0625\u0644\u0649 \u0627\u0644\u0623\u0644\u0648\u0627\u062d \u0645\u0639 \u0634\u0627\u064a \u0627\u0644\u0645\u0627\u062a\u0634\u0627 \u0648\u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631\u060c \u0645\u0645\u0627 \u064a\u0628\u0642\u064a\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0646\u062a\u0641\u0627\u062e\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u063a\u0648\u0628 \u0641\u064a\u0647\u0627. \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u0645\u0630\u0627\u0628\u0629 \u0648\u0644\u0643\u0646 \u0628\u0643\u0645\u064a\u0629 \u0623\u0642\u0644 \u0644\u0623\u063a\u0631\u0627\u0636 \u0627\u0644\u062a\u0632\u064a\u064a\u0646 \u0641\u0642\u0637.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6562 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0627\u0631-\u0627\u0644\u0634\u0627\u064a-\u0627\u0644\u0623\u062e\u0636\u0631.jpg\" alt=\"\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0631 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631\" width=\"500\" height=\"490\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0627\u0631-\u0627\u0644\u0634\u0627\u064a-\u0627\u0644\u0623\u062e\u0636\u0631.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0627\u0631-\u0627\u0644\u0634\u0627\u064a-\u0627\u0644\u0623\u062e\u0636\u0631-300x294.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u0635\u0641\u0629:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0643\u0648\u0646\u0627\u062a:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1\/2 \u0643\u0648\u0628 \u0632\u0628\u062f\u0629 \u0644\u0648\u0632<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u0643\u0648\u0628 \u062d\u0644\u064a\u0628 \u0644\u0648\u0632 \u0641\u0627\u0646\u064a\u0644\u064a\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\u00bd \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0633\u062a\u062e\u0644\u0635 \u0633\u062a\u064a\u0641\u064a\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0641\u0627\u0646\u064a\u0644\u064a\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 + 1\/4 \u0643\u0648\u0628 \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 \u0643\u0648\u0628 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0633\u062d\u0648\u0642 \u0645\u0627\u062a\u0634\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0637\u0631\u064a\u0642\u0629<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1- \u062e\u0630 \u0645\u0642\u0644\u0627\u0629 \u0645\u0631\u0628\u0639\u0629 \u0627\u0644\u0634\u0643\u0644 \u0645\u0639 \u0648\u0631\u0642 \u0632\u0628\u062f\u0629 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062c\u0627\u0646\u0628\u064b\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u062e\u0630 \u062e\u0644\u0627\u0637\u064b\u0627 \u0643\u0647\u0631\u0628\u0627\u0626\u064a\u064b\u0627 \u0648\u0623\u0636\u0641 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0627\u0645\u0632\u062c \u0639\u0644\u0649 \u0633\u0631\u0639\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u062d\u062a\u0649 \u064a\u062a\u0645 \u062f\u0645\u062c \u0643\u0644 \u0634\u064a\u0621. \u0633\u064a\u0628\u062f\u0648 \u0627\u0644\u0645\u0632\u064a\u062c \u0631\u0642\u064a\u0642\u064b\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4- \u0635\u0628 \u0627\u0644\u062e\u0644\u064a\u0637 \u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u0645\u0631\u0628\u0639\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5- \u063a\u0637\u064a \u0627\u0644\u0645\u0642\u0644\u0627\u0629 \u0628\u0625\u062d\u0643\u0627\u0645 \u0628\u063a\u0644\u0627\u0641 \u0628\u0644\u0627\u0633\u062a\u064a\u0643\u064a \u0642\u0628\u0644 \u062a\u0631\u0643\u0647\u0627 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u0644\u064a\u0644.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">6- \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a\u060c \u0633\u062a\u0643\u0648\u0646\u064a\u0646 \u0642\u0627\u062f\u0631\u0629 \u0639\u0644\u0649 \u0631\u0641\u0639 \u062e\u0644\u064a\u0637 \u0627\u0644\u0628\u0627\u0631. \u062b\u0645 \u0636\u0639\u0647 \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0633\u062a\u0648 \u0623\u0648 \u0644\u0648\u062d \u062a\u0642\u0637\u064a\u0639.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">7- \u0642\u0645 \u0628\u062a\u0642\u0637\u064a\u0639\u0647\u0627 \u0625\u0644\u0649 \u0623\u064a \u0639\u062f\u062f \u062a\u0631\u064a\u062f\u0647 \u0648\u0641\u064a \u0623\u064a \u062d\u062c\u0645 \u062a\u0631\u064a\u062f\u0647.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">8- \u0623\u062e\u064a\u0631\u064b\u0627\u060c \u064a\u0645\u0643\u0646\u0643 \u0631\u0634 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0635\u0648\u0635 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0623\u0648 \u0627\u0644\u0639\u0633\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u0648\u0627\u062d \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0643\u0647\u0629 \u0642\u0648\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">9- \u064a\u0645\u0643\u0646\u0643 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0631 \u0641\u064a \u062d\u0627\u0648\u064a\u0629 \u0645\u062d\u0643\u0645\u0629 \u0627\u0644\u0625\u063a\u0644\u0627\u0642 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647\u0627 \u0648\u0642\u062a\u0645\u0627 \u062a\u0634\u0627\u0621! \u0625\u0646\u0647 \u062e\u064a\u0627\u0631 \u0631\u0627\u0626\u0639 \u0644\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629\u060c \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u0644\u0645\u0627\u062a\u0634\u0627 \u062a\u062c\u0639\u0644\u0647 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0644\u0648\u0646\u0647 \u0627\u0644\u0623\u062e\u0636\u0631 \u0627\u0644\u062c\u0645\u064a\u0644.<\/span><\/p>\n<p><strong>\u064a\u062d\u062a\u0648\u064a \u0643\u0644 \u0644\u0648\u062d \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 130 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627\u060c \u064815 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u06485 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u064a\u062f\u0629\u060c \u06484 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/strong><\/p>\n<ol start=\"3\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u062d\u0644\u064a\u0629 \u0627\u0644\u0635\u0646\u0639 \u0628\u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0628\u0631\u064a<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062a\u0634\u0643\u0644 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u062a\u0648\u062a \u0623\u0641\u0636\u0644 \u0645\u0632\u064a\u062c \u0645\u0646 \u0645\u062d\u062a\u0648\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0635\u062d\u064a\u0629. \u0647\u0630\u0647 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0628\u0633\u0637 \u0648\u0635\u0641\u0627\u062a \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0639\u0633\u0644 (\u0645\u064f\u062d\u0644\u064a \u0637\u0628\u064a\u0639\u064a \u0648\u0639\u0627\u0645\u0644 \u0631\u0628\u0637) \u0648\u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0628\u0631\u064a \u0648\u0627\u0644\u0644\u0648\u0632. \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640. \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627 \u0644\u0625\u0636\u0627\u0641\u0629 \u0646\u0643\u0647\u0629 \u062e\u0641\u064a\u0641\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6563 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0627\u0631-\u0627\u0644\u0644\u0648\u0632.jpg\" alt=\"\u0628\u0627\u0631 \u0627\u0644\u0644\u0648\u0632\" width=\"500\" height=\"363\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0627\u0631-\u0627\u0644\u0644\u0648\u0632.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0627\u0631-\u0627\u0644\u0644\u0648\u0632-300x218.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u0635\u0641\u0629:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0643\u0648\u0646\u0627\u062a:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1\/3 \u0643\u0648\u0628 \u0634\u0631\u0627\u0628 \u0623\u0631\u0632 \u0628\u0646\u064a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0633\u0644<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0641\u0627\u0646\u064a\u0644\u064a\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0643\u0648\u0628 \u0644\u0648\u0632<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2\/3 \u0643\u0648\u0628 \u062d\u0628\u0648\u0628 \u0633\u064a\u0631\u064a\u0627\u0644 \u0627\u0644\u0623\u0631\u0632(\u0645\u0646\u062a\u0641\u062e\u0629)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 \u0643\u0648\u0628 \u062a\u0648\u062a \u0628\u0631\u064a \u0645\u062c\u0641\u0641<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0623\u0648\u0644\u0627\u064b\u060c \u064a\u064f\u0628\u0637\u0646 \u0637\u0628\u0642\u064b\u0627 \u0645\u0631\u0628\u0639\u064b\u0627 \u0628\u0648\u0631\u0642 \u0627\u0644\u0632\u0628\u062f\u0629 \u0648\u064a\u064f\u062a\u0631\u0643 \u062c\u0627\u0646\u0628\u064b\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u062e\u0630 \u0648\u0639\u0627\u0621\u064b \u0643\u0628\u064a\u0631\u064b\u0627 \u0648\u0623\u0636\u0641 \u062d\u0628\u0648\u0628 \u0627\u0644\u0623\u0631\u0632 \u0648\u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0628\u0631\u064a. \u0627\u062c\u0645\u0639\u0647\u0645 \u062c\u0645\u064a\u0639\u064b\u0627 \u0645\u0639\u064b\u0627 \u0648\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0645 \u062c\u0627\u0646\u0628\u064b\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0627\u0644\u0622\u0646\u060c \u062e\u0630 \u0645\u0642\u0644\u0627\u0629 \u0648\u0642\u0645 \u0628\u062a\u0633\u062e\u064a\u0646 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u062a\u0628\u0642\u064a\u0629. \u0623\u0636\u0641 \u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0644\u0634\u0631\u0627\u0628 \u0648\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627 \u0648\u0633\u062e\u0646\u0647\u0645 \u062d\u062a\u0649 \u064a\u0645\u062a\u0632\u062c\u0648\u0627. 4- \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0642\u0644\u064a\u0628\u060c \u0648\u0644\u0627 \u062a\u0633\u062e\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5- \u064a\u064f\u0633\u0643\u0628 \u0627\u0644\u0635\u0648\u0635 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0641\u0648\u0642 \u0645\u0632\u064a\u062c \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0628\u0631\u064a \u0648\u0627\u0644\u0644\u0648\u0632 \u0648\u064a\u064f\u0642\u0644\u0628 \u062c\u064a\u062f\u064b\u0627 \u062d\u062a\u0649 \u064a\u063a\u0637\u0649 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. (\u062a\u0630\u0643\u0631 \u0623\u0646\u0643 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643 \u0628\u0633\u0631\u0639\u0629 \u0648\u0625\u0644\u0627 \u0641\u0625\u0646 \u0627\u0644\u062e\u0644\u064a\u0637 \u0633\u064a\u062a\u0645\u0627\u0633\u0643)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">6- \u0627\u0646\u0642\u0644 \u0645\u0632\u064a\u062c \u0635\u0644\u0635\u0629 \u0627\u0644\u0644\u0648\u0632 \u0628\u0633\u0631\u0639\u0629 \u0625\u0644\u0649 \u0627\u0644\u0637\u0628\u0642 \u0627\u0644\u0645\u0631\u0628\u0639 \u0648\u0627\u0641\u0631\u062f\u0647. \u0628\u0645\u062c\u0631\u062f \u0648\u062c\u0648\u062f \u0637\u0628\u0642\u0629 \u0645\u062a\u0633\u0627\u0648\u064a\u0629\u060c \u0627\u062d\u0641\u0638\u0647\u0627 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0644\u0628\u0636\u0639 \u0633\u0627\u0639\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">7- \u0628\u0645\u062c\u0631\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621\u060c \u0627\u0631\u0641\u0639 \u0648\u0631\u0642 \u0627\u0644\u0632\u0628\u062f\u0629 \u0628\u062d\u0630\u0631 \u0648\u0627\u0646\u0642\u0644\u0647 \u0625\u0644\u0649 \u0644\u0648\u062d \u0644\u062a\u0642\u0637\u064a\u0639\u0647.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">8- \u0642\u0637\u0639\u0647\u0627 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0623\u0644\u0648\u0627\u062d\u060c \u0648\u0647\u0630\u0627 \u0643\u0644 \u0634\u064a\u0621!<\/span><\/p>\n<p><strong>\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0644\u0627\u0632\u0645 \u0644\u0639\u0645\u0644 \u0644\u0648\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0630\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0647\u0648 30 \u062f\u0642\u064a\u0642\u0629. \u062a\u062a\u0643\u0648\u0646 \u0627\u0644\u0648\u0635\u0641\u0629 \u0645\u0646 8 \u0642\u0637\u0639\u060c \u064a\u062d\u062a\u0648\u064a \u0643\u0644 \u0645\u0646\u0647\u0627 \u0639\u0644\u0649 13 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u06483 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u062d\u0648\u0627\u0644\u064a. 150 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/strong><\/p>\n<ol start=\"4\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062a\u0645\u0631 \u0648\u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a \u0644\u0644\u0637\u0627\u0642\u0629<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0631 \u0648\u0637\u0627\u0642\u0629 \u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631 \u0648\u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a \u0647\u064a \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0628\u0639\u062f\u0647. \u062a\u062d\u062a\u0648\u064a \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0623\u0648\u0645\u064a\u063a\u0627 3 \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646\u060c \u0645\u0645\u0627 \u064a\u0628\u0642\u064a \u0627\u0644\u062c\u0633\u0645 \u0646\u0634\u064a\u0637\u064b\u0627 \u0644\u0633\u0627\u0639\u0627\u062a. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0635\u0627\u0631\u0645\u064b\u0627\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0648\u0635\u0641\u0629 \u0628\u0627\u0631 \u0637\u0627\u0642\u0629. \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0628\u064a\u0628\u0627\u062a \u0627\u0644\u0635\u0648\u064a\u0627. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u064a \u062d\u0628\u0648\u0628 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u0642\u0648\u0627\u0645 \u0645\u0642\u0631\u0645\u0634.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6564 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0627\u0631-\u0627\u0644\u062a\u0645\u0631-\u0648\u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a.jpg\" alt=\"\u0627\u0644\u062a\u0645\u0631 \u0648\u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a\" width=\"500\" height=\"333\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0627\u0631-\u0627\u0644\u062a\u0645\u0631-\u0648\u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0627\u0631-\u0627\u0644\u062a\u0645\u0631-\u0648\u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u0635\u0641\u0629:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0643\u0648\u0646\u0627\u062a:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1\/2 \u0643\u064a\u0644\u0648 \u062a\u0645\u0631<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 \u0643\u0648\u0628 \u0645\u0633\u062d\u0648\u0642 \u0643\u0627\u0643\u0627\u0648<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/4 \u0643\u0648\u0628 \u062d\u0628\u0648\u0628 \u0627\u0644\u0635\u0648\u064a\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 \u0643\u0648\u0628 \u0634\u0648\u0641\u0627\u0646 \u0633\u0631\u064a\u0639 \u0627\u0644\u062a\u062d\u0636\u064a\u0631<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u0643\u0648\u0628 \u0644\u0648\u0632 \u0645\u0637\u062d\u0648\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 \u0643\u0648\u0628 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0643\u0627\u0633\u062a\u0631\u062f \u0641\u0627\u0646\u064a\u0644\u064a\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/4 \u0643\u0648\u0628 \u0639\u0633\u0644<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0637\u0631\u064a\u0642\u0629:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0623\u0648\u0644 \u0634\u064a\u0621 \u0639\u0644\u064a\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0647\u0648 \u0637\u062d\u0646 \u0627\u0644\u062a\u0645\u0631 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0631\u0642\u064a\u0642\u064b\u0627 \u0645\u062b\u0644 \u0627\u0644\u0639\u062c\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u0627\u0644\u0622\u0646\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u062e\u0644\u0627\u0637\u064b\u0627 \u0643\u0647\u0631\u0628\u0627\u0626\u064a\u064b\u0627 \u0648\u0627\u062e\u0644\u0637 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u062d\u062a\u0649 \u062a\u0645\u062a\u0632\u062c \u062c\u064a\u062f\u064b\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0627\u0635\u0646\u0639 \u0643\u0631\u0627\u062a \u0645\u0646 \u0639\u062c\u064a\u0646\u0629 \u0627\u0644\u062a\u0645\u0631. \u0627\u0635\u0646\u0639 \u0643\u0631\u0627\u062a \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4- \u0627\u0641\u0631\u062f \u0627\u0644\u0643\u0631\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0623\u0648 \u0645\u0644\u0639\u0642\u0629 \u062b\u0645 \u0642\u0635\u0647\u0627 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0644\u0648\u062d.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5- \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0635\u0628\u062d \u0627\u0644\u0623\u0644\u0648\u0627\u062d \u062c\u0627\u0647\u0632\u0629\u060c \u0636\u0639\u0647\u0627 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0644\u0645\u062f\u0629 \u0633\u0627\u0639\u0629\u060c \u062b\u0645 \u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0648\u0635\u0641\u0629 \u0644\u0648\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u062d\u0644\u064a\u0629 \u0627\u0644\u0635\u0646\u0639.<\/span><\/p>\n<p><strong>\u0647\u0630\u0647 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0628\u0639\u062f\u0647\u060c \u0643\u0645\u0627 \u064a\u062d\u0628\u0647\u0627 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0623\u064a\u0636\u064b\u0627 \u0628\u0633\u0628\u0628 \u0645\u0630\u0627\u0642\u0647\u0627 \u0627\u0644\u063a\u0646\u064a! \u0642\u0637\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631 \u0648\u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0632\u064a\u062c \u062c\u064a\u062f \u0645\u0646 18 \u062c\u0645 \u0628\u0631\u0648\u062a\u064a\u0646 \u06486 \u062c\u0645 \u062f\u0647\u0648\u0646 \u062c\u064a\u062f\u0629 \u06484 \u062c\u0645 \u0623\u0644\u064a\u0627\u0641.<\/strong><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3183 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02.png\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0635\u062d\u064a\u0629\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<ol start=\"5\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0644\u0648\u062d \u0637\u0627\u0642\u0629 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0628\u0627\u0644\u062a\u0645\u0631 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0647 \u0647\u064a \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 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\u0627\u0644\u0639\u0633\u0644. \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0631 \u0647\u0630\u0647 \u0647\u064a \u062a\u0646\u0627\u0648\u0644 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0623\u0648 \u0628\u0628\u0633\u0627\u0637\u0629 \u0643\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0621. \u0627\u0644\u062a\u0645\u0631 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0627\u0644\u0648\u0635\u0641\u0629 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062e\u0641\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0648\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0635\u062f\u0631 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u064a\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6565 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0644\u0648\u0627\u062d-\u0628\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u0634\u0648\u0641\u0627\u0646.jpg\" alt=\"\u0623\u0644\u0648\u0627\u062d \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\" width=\"500\" height=\"375\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0644\u0648\u0627\u062d-\u0628\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u0634\u0648\u0641\u0627\u0646.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0644\u0648\u0627\u062d-\u0628\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u0634\u0648\u0641\u0627\u0646-300x225.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u0635\u0641\u0629:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0643\u0648\u0646\u0627\u062a<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 \u0643\u0648\u0628 \u0634\u0648\u0641\u0627\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u0643\u0648\u0628 \u062a\u0645\u0631<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/4 \u0643\u0648\u0628 \u0639\u0633\u0644 \u0639\u0636\u0648\u064a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u0628\u062f\u0629 \u0641\u0648\u0644 \u0633\u0648\u062f\u0627\u0646\u064a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">4 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0644\u0648\u0632 \u0645\u062d\u0645\u0635<\/span><\/li>\n<li><span style=\"font-weight: 400;\">4 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u062c\u0648\u0632 \u0623\u0645\u0631\u064a\u0643\u064a\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0642\u0628\u0644 \u062a\u062d\u0636\u064a\u0631 \u0644\u0648\u062d \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0635\u062d\u064a \u0648\u0627\u0644\u0644\u0630\u064a\u0630 \u0647\u0630\u0627\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u062d\u0645\u064a\u0635 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u062c\u0627\u0647\u0632\u064a\u062a\u0647\u0627 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0641\u064a \u0627\u0644\u0648\u0635\u0641\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u0641\u064a \u0645\u0639\u0627\u0644\u062c \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0642\u0645 \u0628\u062e\u0644\u0637 \u0627\u0644\u062a\u0645\u0631 \u062b\u0645 \u0627\u062a\u0631\u0643\u0647 \u062c\u0627\u0646\u0628\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0646\u0623\u062e\u0630 \u0645\u0642\u0644\u0627\u0629 \u0648\u0646\u0633\u062e\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0648\u0627\u0644\u0639\u0633\u0644 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0647\u0627\u062f\u0626\u0629. \u062b\u0645 \u0646\u0636\u064a\u0641 \u0627\u0644\u062a\u0645\u0631 \u0645\u0639 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u062a\u0628\u0642\u064a\u0629 \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0642\u0644\u064a\u0628 \u062d\u062a\u0649 \u062a\u0645\u062a\u0632\u062c \u0643\u0644 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u062c\u064a\u062f\u064b\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4- \u0628\u0645\u062c\u0631\u062f \u062e\u0644\u0637 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u062a\u0645\u0631 \u0648\u0645\u0632\u064a\u062c \u0627\u0644\u0632\u0628\u062f\u0629 \u062c\u064a\u062f\u064b\u0627\u060c \u0627\u0633\u0643\u0628\u0647\u0627 \u0641\u064a \u0637\u0628\u0642 \u062e\u0628\u0632 \u0645\u0628\u0637\u0646 \u0628\u0648\u0631\u0642 \u0632\u0628\u062f\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5- \u0627\u0646\u0634\u0631\u0647\u0627 \u0628\u0634\u0643\u0644 \u0645\u0648\u062d\u062f \u062b\u0645 \u0642\u0645 \u0628\u062a\u063a\u0637\u064a\u062a\u0647\u0627 \u0628\u0625\u062d\u0643\u0627\u0645 \u0628\u0631\u0642\u0627\u0626\u0642 \u0623\u0648 \u063a\u0644\u0627\u0641 \u0628\u0644\u0627\u0633\u062a\u064a\u0643\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">6- \u064a\u0628\u0631\u062f \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0644\u0645\u062f\u0629 1-2 \u0633\u0627\u0639\u0629 \u0642\u0628\u0644 \u0627\u0644\u0623\u0643\u0644 \u0623\u0648 \u0627\u0644\u062a\u0642\u062f\u064a\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">7- \u0642\u0645 \u0628\u062a\u0642\u0637\u064a\u0639\u0647\u0627 \u0625\u0644\u0649 \u0642\u0637\u0639 \u0648\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0623\u064a \u0648\u0642\u062a.<\/span><\/p>\n<p><strong>\u0633\u062a\u0628\u0642\u064a\u0643 \u0647\u0630\u0647 \u0627\u0644\u0648\u0635\u0641\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0648\u0627\u0644\u0633\u0647\u0644\u0629 \u0644\u0623\u0644\u0648\u0627\u062d \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u0645\u062a\u0644\u0626\u064b\u0627 \u0648\u062d\u064a\u0648\u064a\u064b\u0627 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645. \u0625\u0646\u0647 \u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0633\u064a\u0643\u0648\u0646 \u0637\u0639\u0645\u0647 \u0644\u0630\u064a\u0630! \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0644\u0648\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0630\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 20 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a\u060c 23 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c 7 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648 16 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/strong><\/p>\n<ol start=\"6\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0623\u0644\u0648\u0627\u062d \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0629 (\u0646\u0628\u0627\u062a\u064a\u0629 \u0648\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646)<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0642\u0631\u0641\u0629 \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0627\u0644\u0639\u0637\u0631\u064a\u0629\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u062e\u0635\u0627\u0626\u0635\u0647\u0627 \u0627\u0644\u0637\u0628\u064a\u0629. \u063a\u0646\u064a \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0648\u0644\u0647 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0644\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0648\u064a\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645. \u062a\u0645\u0646\u062d \u0623\u0644\u0648\u0627\u062d \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0629 \u0627\u0644\u062c\u0633\u0645 \u062c\u0631\u0639\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u062d\u0648\u0644\u0629. \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0639\u0633\u0644 \u0643\u0645\u064f\u062d\u0644\u064a \u062d\u0633\u0628 \u0627\u0644\u0630\u0648\u0642.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6566 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0627\u0631-\u0627\u0644\u0642\u0631\u0641\u0629.jpg\" alt=\"\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0631 \u0627\u0644\u0642\u0631\u0641\u0629\" width=\"500\" height=\"420\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0627\u0631-\u0627\u0644\u0642\u0631\u0641\u0629.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0627\u0631-\u0627\u0644\u0642\u0631\u0641\u0629-300x252.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u0635\u0641\u0629:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0643\u0648\u0646\u0627\u062a<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 \u0645\u0648\u0632\u0629 \u0646\u0627\u0636\u062c\u0629 (\u0645\u0647\u0631\u0648\u0633\u0629)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">400 \u062c\u0631\u0627\u0645 \u062d\u0645\u0635<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 \u0643\u0648\u0628 \u0632\u0628\u062f\u0629 \u0644\u0648\u0632<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/3 \u0643\u0648\u0628 \u0645\u0633\u062d\u0648\u0642 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0642\u0631\u0641\u0629<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0637\u0631\u064a\u0642\u0629<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0642\u0628\u0644 \u0623\u064a \u0634\u064a\u0621\u060c \u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646 \u0639\u0644\u0649 180 \u062f\u0631\u062c\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u062e\u0630 \u0645\u0639\u0627\u0644\u062c \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0623\u0636\u0641 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u062f\u0641\u0639\u0629 \u0648\u0627\u062d\u062f\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062e\u0644\u0637 \u062d\u062a\u0649 \u062a\u0645\u062a\u0632\u062c \u062c\u064a\u062f\u064b\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4- \u062e\u0630 \u0637\u0628\u0642\u064b\u0627 \u0645\u0631\u0628\u0639\u064b\u0627 \u0648\u0636\u0639 \u0648\u0631\u0642\u0629 \u0632\u0628\u062f\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5- \u0635\u0628 \u0627\u0644\u062e\u0644\u064a\u0637 \u0641\u064a \u0627\u0644\u062d\u0627\u0648\u064a\u0629 \u062b\u0645 \u0627\u0646\u0634\u0631\u0647\u0627 \u0628\u0634\u0643\u0644 \u0645\u0648\u062d\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">6- \u0627\u062e\u0628\u0632 \u062e\u0644\u064a\u0637 \u0627\u0644\u0628\u0627\u0631 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">7- \u0623\u062e\u0631\u062c\u0647\u0627 \u0648\u0627\u062a\u0631\u0643\u064a\u0647\u0627 \u062a\u0628\u0631\u062f \u0642\u0628\u0644 \u062a\u0642\u0637\u064a\u0639\u0647\u0627 \u0625\u0644\u0649 \u0642\u0637\u0639 \u0648\u0645\u0636\u063a\u0647\u0627!<\/span><\/p>\n<p><strong>\u0648\u0635\u0641\u0629 \u0628\u0627\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0648\u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0647\u0630\u0647 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0648\u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646! \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0644\u0648\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0630\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 20 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a\u060c 23 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c 7 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u064816 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/strong><\/p>\n<ol start=\"7\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0628\u0627\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u0641\u0633\u062a\u0642<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0641\u0633\u062a\u0642 \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0642\u062f\u0645 \u0641\u0648\u0627\u0626\u062f \u0645\u062a\u0639\u062f\u062f\u0629 \u0645\u062b\u0644 \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0632\u064a\u062c \u0627\u0644\u0641\u0633\u062a\u0642 \u0648\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0628\u0627\u0631 \u0644\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0645\u0641\u064a\u062f\u064b\u0627 \u062c\u062f\u064b\u0627 \u0644\u0644\u062c\u0633\u0645. \u064a\u0645\u0643\u0646 \u0625\u0636\u0627\u0641\u0629 \u0645\u0632\u064a\u062c \u0645\u0646 \u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627 \u0648\u0627\u0644\u0639\u0633\u0644 \u0625\u0644\u0649 \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0630\u0647 \u0644\u0625\u0639\u0637\u0627\u0621 \u0646\u0643\u0647\u0629 \u0639\u0637\u0631\u064a\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6567 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0644\u0648\u0627\u062d-\u0628\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u0641\u0633\u062a\u0642.jpg\" alt=\"\u0623\u0644\u0648\u0627\u062d \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0641\u0633\u062a\u0642\" width=\"500\" height=\"347\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0644\u0648\u0627\u062d-\u0628\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u0641\u0633\u062a\u0642.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0644\u0648\u0627\u062d-\u0628\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u0641\u0633\u062a\u0642-300x208.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u0635\u0641\u0629:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0643\u0648\u0646\u0627\u062a<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1\/2 \u0643\u0648\u0628 \u0632\u0628\u062f\u0629 \u0641\u0648\u0644 \u0633\u0648\u062f\u0627\u0646\u064a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 \u0643\u0648\u0628 \u0639\u0633\u0644<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u0643\u0648\u0628 \u0634\u0648\u0641\u0627\u0646 \u0633\u0631\u064a\u0639 \u0627\u0644\u062a\u062d\u0636\u064a\u0631<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 \u0643\u0648\u0628 \u0641\u0633\u062a\u0642 \u0645\u0641\u0631\u0648\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 \u0643\u0648\u0628 \u0634\u0648\u0643\u0648 \u0634\u064a\u0628\u0633<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u062d\u0644\u064a\u0628 (\u064a\u0641\u0636\u0644 \u062d\u0644\u064a\u0628 \u0627\u0644\u0644\u0648\u0632)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0627\u0644\u0639\u0633\u0644 \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0641\u064a \u0648\u0639\u0627\u0621.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u0623\u0636\u0641 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0641\u064a \u0627\u0644\u0648\u0639\u0627\u0621 \u0645\u0639 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0633\u0631\u064a\u0639 \u0627\u0644\u062a\u062d\u0636\u064a\u0631. \u064a\u062e\u0644\u0637 \u062c\u064a\u062f\u0627\u060c \u062b\u0645 \u064a\u0636\u0627\u0641 \u062d\u0644\u064a\u0628 \u0627\u0644\u0644\u0648\u0632 \u0628\u0628\u0637\u0621.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0627\u0644\u0622\u0646 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u062f\u0648 \u0627\u0644\u0639\u062c\u064a\u0646\u0629 \u0646\u0627\u0639\u0645\u0629 \u0648\u0631\u0642\u064a\u0642\u0629. (\u0625\u0630\u0627 \u0628\u062f\u062a \u0627\u0644\u0639\u062c\u064a\u0646 \u062c\u0627\u0641\u064b\u0629 \u062c\u062f\u064b\u0627\u060c \u0623\u0636\u0641 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4- \u0636\u0639 \u0627\u0644\u0639\u062c\u064a\u0646\u0629 \u0641\u064a \u0625\u0646\u0627\u0621 \u0645\u062f\u0647\u0648\u0646 \u0628\u0627\u0644\u0632\u064a\u062a. \u0627\u0636\u063a\u0637 \u0639\u0644\u064a\u0647 \u0644\u0639\u0645\u0644 \u0637\u0628\u0642\u0629 \u0645\u0648\u062d\u062f\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5- \u0642\u0645 \u0627\u0644\u0622\u0646 \u0628\u0625\u0630\u0627\u0628\u0629 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627 \u0645\u0639 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0644\u0639\u0645\u0644 \u0635\u0644\u0635\u0629 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629. \u0646\u0633\u0643\u0628\u0647\u0627 \u0641\u0648\u0642 \u0627\u0644\u0639\u062c\u064a\u0646\u0629 \u0627\u0644\u0645\u0636\u063a\u0648\u0637\u0629 \u0648\u0646\u0631\u0634 \u0627\u0644\u0641\u0633\u062a\u0642 \u0627\u0644\u0645\u0641\u0631\u0648\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">6- \u062f\u0639 \u0627\u0644\u0639\u062c\u064a\u0646\u0629 \u062a\u0631\u062a\u0627\u062d \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0644\u0645\u062f\u0629 \u0633\u0627\u0639\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644\u060c \u062b\u0645 \u0623\u062e\u0631\u062c\u0647\u0627 \u0628\u0645\u062c\u0631\u062f \u0636\u0628\u0637\u0647\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">7- \u0642\u0637\u0639 \u0627\u0644\u0639\u062c\u064a\u0646 \u0625\u0644\u0649 \u0642\u0637\u0639 \u0645\u0631\u0628\u0639\u0629 \u0644\u0635\u0646\u0639 \u0644\u0648\u062d \u0637\u0627\u0642\u0629 \u0631\u0627\u0626\u0639 \u0644\u0643 \u0648\u0644\u0639\u0627\u0626\u0644\u062a\u0643!<\/span><\/p>\n<p><strong>\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0647 \u0627\u0644\u0648\u0635\u0641\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0635\u0646\u0639 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 16 \u0642\u0637\u0639\u0629 \u0645\u0646 \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u0637\u0627\u0642\u0629. \u064a\u0645\u0643\u0646\u0643 \u0625\u0637\u0639\u0627\u0645 \u0647\u0630\u0627 \u0644\u0639\u0627\u0626\u0644\u062a\u0643 \u0628\u0623\u0643\u0645\u0644\u0647\u0627 \u0648\u062c\u0639\u0644 \u0648\u0642\u062a \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0635\u062d\u064a\u064b\u0627! \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u0648\u0627\u062d\u062f \u0639\u0644\u0649 176 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u060c \u06489 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u064817.6 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u06485 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u064812 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/strong><\/p>\n<ol start=\"8\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u0643\u064a\u062a\u0648<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062a\u062d\u062a\u0648\u064a \u0623\u0644\u0648\u0627\u062d \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u064a\u062a\u0648 \u0639\u0644\u0649 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u062f\u0646\u0649 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0647\u064a \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u062a\u0646\u0627\u0648\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d9%86%d8%a7%d9%83%d8%b3-%d8%b5%d8%ad%d9%8a%d8%a9-%d9%84%d9%84%d9%83%d9%8a%d8%aa%d9%88\/\" target=\"_blank\" rel=\"noopener\">\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0644\u0643\u064a\u062a\u0648<\/a> \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0630\u0646\u0628. \u064a\u0645\u0643\u0646 \u0625\u0636\u0627\u0641\u0629 \u0623\u064a \u0646\u0643\u0647\u0629 \u0625\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0623\u0644\u0648\u0627\u062d. \u0644\u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u0642\u0631\u0645\u0634\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0641\u0642\u0637 \u062a\u062e\u0637\u064a \u0637\u062d\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0644\u0637\u0647\u064a \u0627\u0644\u0623\u0644\u0648\u0627\u062d \u0625\u0644\u0649 \u062a\u0643\u062b\u064a\u0641 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a\u0647\u0627. \u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0627\u0644\u0623\u0644\u0648\u0627\u062d \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631\u060c \u0645\u0645\u0627 \u064a\u062e\u0644\u0635\u0643 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0633\u0643\u0631 \u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u063a\u0648\u0628 \u0641\u064a\u0647.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6568 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u0643\u064a\u062a\u0648.jpg\" alt=\"\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u064a\u062a\u0648\" width=\"500\" height=\"361\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u0643\u064a\u062a\u0648.jpg 500w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u0643\u064a\u062a\u0648-300x217.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u0635\u0641\u0629:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0643\u0648\u0646\u0627\u062a<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 \u062d\u0641\u0646\u0629 \u0644\u0648\u0632<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0627\u0644\u0645\u0637\u062d\u0648\u0646\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">15 \u062c\u0631\u0627\u0645 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u0633\u0643\u0648\u0628 \u0645\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">100 \u0645\u0644 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0639\u0633\u0644 \/ \u0633\u062a\u064a\u0641\u064a\u0627<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0633\u062e\u0646 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u0639\u0644\u0649 \u0646\u0627\u0631 \u062e\u0641\u064a\u0641\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u064a\u0636\u0627\u0641 \u0627\u0644\u0644\u0648\u0632 \u0627\u0644\u0645\u0637\u062d\u0648\u0646 \u0641\u064a \u0627\u0644\u0632\u064a\u062a \u0648\u064a\u0642\u0644\u0628 \u062c\u064a\u062f\u0627\u064b. \u0623\u0636\u0641 \u0627\u0644\u0622\u0646 \u0627\u0644\u062a\u062d\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0631\u064a\u062f\u0647\u0627 \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062e\u0644\u0637\u0647\u0627 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u0646\u062e\u0641\u0636\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0627\u0644\u0622\u0646\u060c \u0623\u0636\u0641 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0648\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646. \u0642\u0644\u0628 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u0645\u0632\u064a\u062c \u0639\u062c\u064a\u0646\u064b\u0627 \u0648\u0644\u0632\u062c\u064b\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4- \u0623\u062e\u064a\u0631\u064b\u0627\u060c \u0627\u0645\u0632\u062c \u0643\u0644 \u0634\u064a\u0621 \u062c\u064a\u062f\u064b\u0627 \u0648\u0623\u0636\u0641 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5- \u0627\u0644\u0622\u0646 \u062e\u0630 \u0635\u064a\u0646\u064a\u0629 \u062e\u0628\u0632 \u0645\u062f\u0647\u0648\u0646\u0629 \u0628\u0627\u0644\u0632\u0628\u062f\u0629 \u0648\u0627\u0633\u0643\u0628 \u0627\u0644\u062e\u0644\u064a\u0637 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">6- \u0636\u0639\u0647\u0627 \u062f\u0627\u062e\u0644 \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062a\u0628\u0631\u062f \u0644\u0645\u062f\u0629 \u0633\u0627\u0639\u062a\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">7- \u0623\u062e\u0631\u062c\u0647\u0627 \u0648\u0627\u0642\u0637\u0639\u0647\u0627 \u0625\u0644\u0649 \u0623\u0644\u0648\u0627\u062d!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0\u0646\u0639\u0645\u060c \u0627\u0644\u0623\u0645\u0631 \u0628\u0647\u0630\u0647 \u0627\u0644\u0633\u0647\u0648\u0644\u0629! \u0634\u0631\u064a\u0637 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0635\u062f\u064a\u0642 \u0644\u0644\u0643\u064a\u062a\u0648 \u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%84-%d9%85%d8%a7-%d8%aa%d8%b1%d9%8a%d8%af-%d9%85%d8%b9%d8%b1%d9%81%d8%aa%d9%87-%d8%b9%d9%86-%d8%b1%d8%ac%d9%8a%d9%85-%d8%a7%d9%84%d9%83%d9%8a%d8%aa%d9%88\/\" target=\"_blank\" rel=\"noopener\">\u062d\u0645\u064a\u0629 \u0627\u0644\u0643\u064a\u062a\u0648<\/a>. <strong>\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u062c\u062f\u064b\u0627\u060c \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0643\u0644 \u0645\u0646\u0647\u0627 \u0639\u0644\u0649 174 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u064816.3 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u06481.3 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u06485.3 \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;\">\u0645\u0644\u062e\u0635<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0646\u062d\u0643 \u062a\u062d\u0636\u064a\u0631 \u0623\u064a \u0637\u0639\u0627\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u062d\u0631\u064a\u0629 \u0627\u0644\u062a\u062e\u0635\u064a\u0635 \u0648\u0641\u0642\u064b\u0627 \u0644\u062a\u0641\u0636\u064a\u0644\u0627\u062a\u0643 \u0648\u064a\u0639\u0637\u064a \u0627\u0644\u0634\u0641\u0627\u0641\u064a\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a. \u0623\u064a\u0636\u064b\u0627\u060c \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0635\u062d\u064a\u0629 \u0645\u062b\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0631 \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0645\u0633\u0627\u0648\u0645\u0629 \u0645\u0639 \u0623\u064a \u0628\u0647\u0627\u0631. \u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0648\u0635\u0641\u0627\u062a \u0644\u0648\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0647\u0630\u0647 \u0648\u0642\u0645 \u0628\u062a\u062c\u0631\u0628\u0629 \u062c\u0645\u064a\u0639 \u0627\u0644\u0646\u0643\u0647\u0627\u062a \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u064a\u0643 \u0645\u0646 \u0644\u0648\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3230 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x600-01Grey02-1.png\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0635\u062d\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"1920\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x600-01Grey02-1.png 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x600-01Grey02-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x600-01Grey02-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x600-01Grey02-1-1024x320.png 1024w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.wellcurve.in\/blog\/protein-bar-recipes-at-home\/\" target=\"_blank\" rel=\"noopener\">Wellcurve<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0623\u0635\u0628\u062d\u062a \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0623\u0641\u0636\u0644 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\u0645\u0645\u0627 \u064a\u0645\u0646\u062d\u0643 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u062f\u0648\u0646 \u0623\u064a \u0645\u062d\u062a\u0648\u0649 \u0633\u0643\u0631.\u00a0 \u062a\u062f\u0639\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0647\u0627 \u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0645\u0643\u0648\u0646\u0627\u062a &#8230;<\/p>\n","protected":false},"author":15,"featured_media":6560,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1375,1376,1373,1374],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u0627\u0631-\u0645\u0646\u0632\u0644\u064a.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6558"}],"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=6558"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6558\/revisions"}],"predecessor-version":[{"id":13551,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6558\/revisions\/13551"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/6560"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=6558"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=6558"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=6558"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}