{"id":6667,"date":"2021-12-27T13:53:53","date_gmt":"2021-12-27T11:53:53","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=6667"},"modified":"2022-01-13T14:12:07","modified_gmt":"2022-01-13T12:12:07","slug":"%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d9%84%d9%88-%d9%83%d8%a7%d8%b1%d8%a8","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d9%84%d9%88-%d9%83%d8%a7%d8%b1%d8%a8\/","title":{"rendered":"6 \u0648\u062c\u0628\u0627\u062a \u0644\u0648 \u0643\u0627\u0631\u0628 \u0641\u064a \u0623\u0642\u0644 \u0645\u0646 10 \u062f\u0642\u0627\u0626\u0642"},"content":{"rendered":"

\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0648\u0641\u0631 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/a> \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0644\u0643\u0646 \u0642\u062f \u062a\u0648\u0627\u062c\u0647 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0628\u062a\u0643\u0627\u0631 \u0623\u0641\u0643\u0627\u0631 \u0648\u062c\u0628\u0627\u062a \u0644\u0648 \u0643\u0627\u0631\u0628 \u062a\u0646\u0627\u0633\u0628 \u064a\u0648\u0645\u0643 \u0627\u0644\u0645\u0632\u062f\u062d\u0645. \u062d\u062a\u0649 \u0644\u0648 \u0644\u0645 \u062a\u0643\u0646 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0623\u0643\u062b\u0631 \u0625\u0628\u062f\u0627\u0639\u064b\u0627 \u0641\u064a \u0627\u0644\u0645\u0637\u0628\u062e\u060c \u0648\u0644\u062f\u064a\u0643 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0641\u064a \u0645\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u064a\u062f\u060c \u0641\u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0625\u0639\u062f\u0627\u062f \u0648\u062c\u0628\u0627\u062a \u0644\u0630\u064a\u0630\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/a> \u062a\u062a\u0637\u0644\u0628 \u0623\u0642\u0644 \u0645\u0646 10 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0648\u0642\u062a \u0627\u0644\u062a\u062d\u0636\u064a\u0631.<\/span><\/p>\n

\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>
\n \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><\/p>\n

\u0648\u062c\u0628\u0627\u062a \u0644\u0648 \u0643\u0627\u0631\u0628\u00a0<\/span><\/h2>\n

\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0641\u064a \u0648\u0636\u0639 \u062c\u062f\u0648\u0644 \u0644\u0648 \u0643\u0627\u0631\u0628 \u062f\u0627\u064a\u062a<\/a> \u064a\u0633\u0627\u0639\u062f\u0643 \u0623\u0643\u062b\u0631 \u0641\u064a \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0646\u0638\u0627\u0645\u0643 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n

    \n
  1. \n

    \u0628\u064a\u0636 \u0648\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0642\u0644\u064a \u0628\u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f<\/span><\/h3>\n<\/li>\n<\/ol>\n

    \u064a\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0637\u0628\u0642 \u0648\u062c\u0628\u0629 \u0641\u0637\u0648\u0631 \u0631\u0627\u0626\u0639\u0629 \u0641\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0647\u0627 \u0643\u0644 \u064a\u0648\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u0644\u0648 \u0643\u0627\u0631\u0628<\/a>\u060c \u0625\u0646\u0647\u0627 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0643 \u0645\u0645\u062a\u0644\u0626\u064b\u0627 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629.<\/span><\/p>\n

    \"\u0628\u064a\u0636<\/p>\n

    \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a: \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f\u060c \u062e\u0636\u0631\u0648\u0627\u062a \u0637\u0627\u0632\u062c\u0629 \u0623\u0648 \u062e\u0644\u0637\u0629 \u0646\u0628\u0627\u062a\u064a\u0629 \u0645\u062c\u0645\u062f\u0629 (\u062c\u0632\u0631\u060c \u0642\u0631\u0646\u0628\u064a\u0637\u060c \u0628\u0631\u0648\u0643\u0644\u064a\u060c \u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u062e\u0636\u0631\u0627\u0621)\u060c \u0628\u064a\u0636\u060c \u0628\u0647\u0627\u0631\u0627\u062a\u060c \u0633\u0628\u0627\u0646\u062e (\u0627\u062e\u062a\u064a\u0627\u0631\u064a).<\/strong><\/p>\n

    \u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n

      \n
    1. \u0623\u0636\u0641 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0625\u0644\u0649 \u0627\u0644\u0645\u0642\u0644\u0627\u0629 \u0648\u0627\u0631\u0641\u0639 \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629.<\/span><\/li>\n
    2. \u0623\u0636\u0641 \u0627\u0644\u062e\u0636\u0627\u0631. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u062e\u062f\u0645 \u0645\u0632\u064a\u062c\u064b\u0627 \u0645\u062c\u0645\u062f\u064b\u0627\u060c \u0627\u062a\u0631\u0643 \u0627\u0644\u062e\u0636\u0627\u0631 \u064a\u0630\u0648\u0628 \u0641\u064a \u0627\u0644\u0646\u0627\u0631 \u0644\u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642.<\/span><\/li>\n
    3. \u0623\u0636\u0641 3-4 \u0628\u064a\u0636\u0627\u062a.<\/span><\/li>\n
    4. \u0623\u0636\u0641 \u0627\u0644\u0628\u0647\u0627\u0631\u0627\u062a – \u0625\u0645\u0627 \u0645\u0632\u064a\u062c \u0623\u0648 \u0628\u0628\u0633\u0627\u0637\u0629 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644.<\/span><\/li>\n
    5. \u0623\u0636\u0641 \u0627\u0644\u0633\u0628\u0627\u0646\u062e (\u0627\u062e\u062a\u064a\u0627\u0631\u064a).<\/span><\/li>\n
    6. \u064a\u0642\u0644\u0628 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u062c\u0627\u0647\u0632\u064b\u0627.<\/span><\/li>\n<\/ol>\n

       <\/p>\n

        \n
      1. \n

        \u0623\u062c\u0646\u062d\u0629 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a\u0629 \u0645\u0639 \u0627\u0644\u062e\u0636\u0627\u0631 \u0648\u0627\u0644\u0635\u0644\u0635\u0629<\/span><\/h3>\n<\/li>\n<\/ol>\n

        \u0642\u062f \u064a\u0635\u0628\u062d \u0647\u0630\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u064a\u0643. \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0623\u0645\u0631 \u0633\u0648\u0649 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u062a\u062d\u0636\u064a\u0631.<\/span><\/p>\n

        \"\u0623\u062c\u0646\u062d\u0629<\/p>\n

        \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a: \u0623\u062c\u0646\u062d\u0629 \u062f\u062c\u0627\u062c\u060c \u0628\u0647\u0627\u0631\u0627\u062a\u060c \u062e\u0636\u0631\u0648\u0627\u062a\u060c \u0635\u0644\u0635\u0629.<\/strong><\/p>\n

        \u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n

          \n
        1. \u0627\u0641\u0631\u0643 \u0623\u062c\u0646\u062d\u0629 \u0627\u0644\u062f\u062c\u0627\u062c \u0641\u064a \u0645\u0632\u064a\u062c \u0628\u0647\u0627\u0631\u0627\u062a \u0645\u0646 \u0627\u062e\u062a\u064a\u0627\u0631\u0643.<\/span><\/li>\n
        2. \u0636\u0639\u0647\u0627 \u0641\u064a \u0627\u0644\u0641\u0631\u0646 \u0648\u0633\u062e\u0646\u0647\u0627 \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 (180-200 \u062f\u0631\u062c\u0629 \u0645\u0626\u0648\u064a\u0629) \u0644\u0645\u062f\u0629 40 \u062f\u0642\u064a\u0642\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/span><\/li>\n
        3. \u0627\u0634\u0648\u064a \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0627\u0644\u0623\u062c\u0646\u062d\u0629 \u0628\u0646\u064a\u0629 \u0648\u0645\u0642\u0631\u0645\u0634\u0629.<\/span><\/li>\n
        4. \u0642\u062f\u0645\u0647\u0627 \u0645\u0639 \u0628\u0639\u0636 \u0627\u0644\u062e\u0636\u0631 \u0648\u0627\u0644\u0635\u0644\u0635\u0629.<\/span><\/li>\n<\/ol>\n

          \"\u0648\u062c\u0628\u0627\u062a<\/a><\/p>\n

            \n
          1. \n

            \u0644\u062d\u0645 \u0628\u0642\u0631\u064a \u0645\u0641\u0631\u0648\u0645 \u0645\u0639 \u0634\u0631\u0627\u0626\u062d \u0641\u0644\u0641\u0644<\/span><\/h3>\n<\/li>\n<\/ol>\n

            \u0647\u0630\u0647 \u0645\u0646 \u0648\u062c\u0628\u0627\u062a \u0644\u0648 \u0643\u0627\u0631\u0628 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631\u064a \u0627\u0644\u0645\u0641\u0631\u0648\u0645.<\/span><\/p>\n

            \"\u0644\u062d\u0645<\/p>\n

            \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a: \u0628\u0635\u0644\u060c \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f\u060c \u0644\u062d\u0645 \u0628\u0642\u0631\u064a \u0645\u0641\u0631\u0648\u0645\u060c \u0628\u0647\u0627\u0631\u0627\u062a\u060c \u0633\u0628\u0627\u0646\u062e\u060c \u0641\u0644\u0641\u0644 \u0631\u0648\u0645\u064a.<\/strong><\/p>\n

            \u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n

              \n
            1. \u0646\u0642\u0637\u0639 \u0627\u0644\u0628\u0635\u0644 \u0646\u0627\u0639\u0645\u0627.<\/span><\/li>\n
            2. \u0623\u0636\u0641 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0625\u0644\u0649 \u0645\u0642\u0644\u0627\u0629 \u0648\u0627\u0631\u0641\u0639 \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629.<\/span><\/li>\n
            3. \u0646\u0636\u064a\u0641 \u0627\u0644\u0628\u0635\u0644 \u0648\u0646\u0642\u0644\u0628 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u062f\u0642\u064a\u0642\u062a\u064a\u0646.<\/span><\/li>\n
            4. \u0623\u0636\u0641 \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0645\u0641\u0631\u0648\u0645.<\/span><\/li>\n
            5. \u0623\u0636\u0641 \u0628\u0639\u0636 \u0627\u0644\u0628\u0647\u0627\u0631\u0627\u062a – \u0625\u0645\u0627 \u0645\u0632\u064a\u062c \u0623\u0648 \u0628\u0628\u0633\u0627\u0637\u0629 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644.<\/span><\/li>\n
            6. \u0623\u0636\u0641 \u0627\u0644\u0633\u0628\u0627\u0646\u062e.<\/span><\/li>\n
            7. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u062a\u0648\u0627\u0628\u0644\u060c \u0623\u0636\u0641 \u0628\u0639\u0636 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0633\u0648\u062f \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631 \u0627\u062e\u062a\u064a\u0627\u0631\u064a\u064b\u0627.<\/span><\/li>\n
            8. \u064a\u0642\u0644\u0628 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u062c\u0627\u0647\u0632\u064b\u0627 \u0648\u064a\u0642\u062f\u0645 \u0645\u0639 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0641\u0644\u0641\u0644.<\/span><\/li>\n<\/ol>\n

               <\/p>\n

                \n
              1. \n

                \u0628\u0631\u062c\u0631 \u0628\u0627\u0644\u062c\u0628\u0646 \u0628\u062f\u0648\u0646 \u062e\u0628\u0632<\/span><\/h3>\n<\/li>\n<\/ol>\n

                \u0644\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0645\u0631 \u0623\u0633\u0647\u0644 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0647\u0630\u0627: \u0628\u0631\u062c\u0631 \u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062e\u0628\u0632 \u0645\u0639 \u0646\u0648\u0639\u064a\u0646 \u0645\u062e\u062a\u0644\u0641\u064a\u0646 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0648\u0628\u0639\u0636 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0627\u0644\u0646\u064a\u0626\u0629.<\/span><\/p>\n

                \"\u0628\u0631\u062c\u0631<\/p>\n

                \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a: \u0632\u0628\u062f\u0629\u060c \u0628\u0631\u062c\u0631 \u0645\u062d\u0636\u0631 \u0645\u0646\u0632\u0644\u064a\u0627 \u0645\u0646 \u0627\u0644\u0644\u062d\u0645\u0629 \u0627\u0644\u0645\u0641\u0631\u0648\u0645\u060c \u062c\u0628\u0646\u0629 \u0634\u064a\u062f\u0631\u060c \u062c\u0628\u0646\u0629 \u0643\u0631\u064a\u0645\u064a\u0629\u060c \u0635\u0644\u0635\u0629\u060c \u0628\u0647\u0627\u0631\u0627\u062a\u060c \u0633\u0628\u0627\u0646\u062e.<\/strong><\/p>\n

                \u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n

                  \n
                1. \u0623\u0636\u0641 \u0627\u0644\u0632\u0628\u062f\u0629 \u0625\u0644\u0649 \u0645\u0642\u0644\u0627\u0629 \u0648\u0627\u0631\u0641\u0639 \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629.<\/span><\/li>\n
                2. \u0623\u0636\u0641 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0628\u0631\u062c\u0631 \u0648\u0627\u0644\u0628\u0647\u0627\u0631\u0627\u062a.<\/span><\/li>\n
                3. \u0627\u0642\u0644\u0628 \u0627\u0644\u0628\u0631\u062c\u0631 \u062d\u062a\u0649 \u062a\u0642\u062a\u0631\u0628 \u0645\u0646 \u0627\u0644\u0646\u0636\u062c.<\/span><\/li>\n
                4. \u0623\u0636\u0641 \u0628\u0636\u0639 \u0634\u0631\u0627\u0626\u062d \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0634\u064a\u062f\u0631 \u0648\u0628\u0639\u0636 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0643\u0631\u064a\u0645\u064a \u0639\u0644\u0649 \u0627\u0644\u0648\u062c\u0647.<\/span><\/li>\n
                5. \u062e\u0641\u0641 \u0627\u0644\u0646\u0627\u0631 \u0648\u0636\u0639 \u063a\u0637\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0644\u0627\u0629 \u062d\u062a\u0649 \u062a\u0630\u0648\u0628 \u0627\u0644\u062c\u0628\u0646\u0629.<\/span><\/li>\n
                6. \u0642\u062f\u0645\u0647\u0627 \u0645\u0639 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0627\u0644\u0646\u064a\u0626\u0629. \u064a\u0645\u0643\u0646\u0643 \u0631\u0634 \u0628\u0639\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0642\u0644\u0627\u0629 \u0639\u0644\u0649 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a\u060c \u0625\u0630\u0627 \u0623\u0631\u062f\u062a.<\/span><\/li>\n<\/ol>\n

                   <\/p>\n

                    \n
                  1. \n

                    \u0642\u0637\u0639 \u0635\u062f\u0648\u0631 \u062f\u062c\u0627\u062c \u0645\u0642\u0644\u064a\u0629<\/span><\/h3>\n<\/li>\n<\/ol>\n

                    \u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u0644\u0642\u064b\u0627 \u0628\u0634\u0623\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062f\u062c\u0627\u062c \u062c\u0627\u0641 \u0644\u0627 \u0637\u0639\u0645 \u0644\u0647\u060c \u0641\u0625\u0646 \u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u0632\u0628\u062f\u0629 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062d\u0644 \u0627\u0644\u0645\u0634\u0643\u0644\u0629.<\/span><\/p>\n

                    \"\u062f\u062c\u0627\u062c<\/p>\n

                    \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a: \u0635\u062f\u0631 \u062f\u062c\u0627\u062c\u060c \u0632\u0628\u062f\u0629\u060c \u0645\u0644\u062d\u060c \u0641\u0644\u0641\u0644\u060c \u0643\u0627\u0631\u064a\u060c \u0628\u0648\u062f\u0631\u0629 \u062b\u0648\u0645\u060c \u0648\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0648\u0631\u0642\u0629.<\/strong><\/p>\n

                    \u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n

                      \n
                    1. \u0646\u0642\u0637\u0639 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0625\u0644\u0649 \u0642\u0637\u0639 \u0635\u063a\u064a\u0631\u0629.<\/span><\/li>\n
                    2. \u0623\u0636\u0641 \u0627\u0644\u0632\u0628\u062f\u0629 \u0625\u0644\u0649 \u0645\u0642\u0644\u0627\u0629 \u0648\u0627\u0631\u0641\u0639 \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629.<\/span><\/li>\n
                    3. \u0623\u0636\u0641 \u0642\u0637\u0639 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0648\u0627\u0644\u0643\u0627\u0631\u064a \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u062b\u0648\u0645.<\/span><\/li>\n
                    4. \u062d\u0645\u0651\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u062d\u062a\u0649 \u064a\u0635\u0644 \u0625\u0644\u0649 \u0642\u0648\u0627\u0645 \u0645\u0642\u0631\u0645\u0634.<\/span><\/li>\n
                    5. \u0642\u062f\u0645\u0647\u0627 \u0645\u0639 \u0628\u0639\u0636 \u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629.<\/span><\/li>\n<\/ol>\n

                       <\/p>\n

                        \n
                      1. \n

                        \u0645\u064a\u062a\u0632\u0627 – “\u0628\u064a\u062a\u0632\u0627” \u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0644\u062d\u0648\u0645<\/span><\/h3>\n<\/li>\n<\/ol>\n

                        \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u062a\u0642\u062f \u0627\u0644\u0628\u064a\u062a\u0632\u0627 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0641\u0633\u062a\u062d\u0628\u0647\u0627. \u0642\u062f \u062a\u062c\u062f \u0623\u0646 \u0645\u0630\u0627\u0642\u0647 \u0623\u0641\u0636\u0644 – \u0628\u062f\u0648\u0646 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0634\u0645\u0644\u0647\u0627 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0628\u064a\u062a\u0632\u0627. \u0647\u0630\u0647 \u0627\u0644\u0648\u0635\u0641\u0629 \u0633\u0647\u0644\u0629 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0623\u064a \u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u0631\u064a\u062f\u0647\u0627 – \u0627\u0644\u062e\u0636\u0627\u0631\u060c \u0648\u0627\u0644\u0641\u0637\u0631\u060c \u0648\u0627\u0644\u0623\u062c\u0628\u0627\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643.<\/span><\/p>\n

                        \"\u0648\u062c\u0628\u0627\u062a<\/p>\n

                        \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a: \u0628\u0635\u0644\u060c \u0648\u0644\u062d\u0645 \u0645\u0642\u062f\u062f\u060c \u0648\u0644\u062d\u0645 \u0628\u0642\u0631\u064a \u0645\u0641\u0631\u0648\u0645\u060c \u0648\u0635\u0644\u0635\u0629\u060c \u0648\u062a\u0648\u0627\u0628\u0644\u060c \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u062b\u0648\u0645\u060c \u0648\u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0645\u0628\u0634\u0648\u0631.<\/strong><\/p>\n

                        \u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n

                          \n
                        1. \u0646\u0642\u0637\u0639 \u0627\u0644\u0628\u0635\u0644 \u062c\u064a\u062f\u064b\u0627 \u0648\u0646\u0642\u0637\u0639 \u0628\u0639\u0636\u064b\u0627 \u0645\u0646 \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0645\u0642\u062f\u062f \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0635\u063a\u064a\u0631\u0629.<\/span><\/li>\n
                        2. \u0627\u062e\u0644\u0637 \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0645\u0641\u0631\u0648\u0645 \u0648\u0627\u0644\u0635\u0644\u0635\u0629 \u0648\u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u062b\u0648\u0645 \u0641\u064a \u0642\u0627\u0639 \u0637\u0628\u0642 \u0627\u0644\u062e\u0628\u0632.<\/span><\/li>\n
                        3. \u064a\u0631\u0634 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0645\u0628\u0634\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u0648\u062c\u0647 \u0648\u064a\u063a\u0637\u0649 \u0628\u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0645\u0642\u062f\u062f \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629.<\/span><\/li>\n
                        4. \u0636\u0639\u0647\u0627 \u0641\u064a \u0627\u0644\u0641\u0631\u0646 \u0648\u0633\u062e\u0646\u0647\u0627 \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 (180-200 \u062f\u0631\u062c\u0629 \u0645\u0626\u0648\u064a\u0629) \u0644\u0645\u062f\u0629 30-40 \u062f\u0642\u064a\u0642\u0629\u060c \u062d\u062a\u0649 \u064a\u0628\u062f\u0648 \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0645\u0642\u062f\u062f \u0648\u0627\u0644\u062c\u0628\u0646 \u0645\u0642\u0631\u0645\u0634\u064b\u0627.<\/span><\/li>\n<\/ol>\n

                          \u0645\u0644\u062e\u0635<\/span><\/h4>\n

                          \u062b\u0628\u062a \u0623\u0646 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0648\u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0648\u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645. \u0625\u0630\u0627 \u0631\u063a\u0628\u062a \u0641\u064a \u062a\u062c\u0631\u0628\u0629 \u0648\u062c\u0628\u0627\u062a \u0644\u0648 \u0643\u0627\u0631\u0628 \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647 \u0628\u0633\u0631\u0639\u0629 \u0641\u064a \u0623\u0642\u0644 \u0645\u0646 10 \u062f\u0642\u0627\u0626\u0642 – \u0648\u0647\u064a \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0645\u0632\u062f\u062d\u0645 \u0648\u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/span><\/p>\n

                          \"\u0648\u062c\u0628\u0627\u062a<\/a><\/p>\n

                          <\/p>\n

                          \u0627\u0644\u0645\u0635\u062f\u0631: Healthline<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
                          \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0648\u0641\u0631 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0644\u0643\u0646 \u0642\u062f \u062a\u0648\u0627\u062c\u0647 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0628\u062a\u0643\u0627\u0631 \u0623\u0641\u0643\u0627\u0631 \u0648\u062c\u0628\u0627\u062a \u0644\u0648 \u0643\u0627\u0631\u0628 \u062a\u0646\u0627\u0633\u0628 \u064a\u0648\u0645\u0643 \u0627\u0644\u0645\u0632\u062f\u062d\u0645. \u062d\u062a\u0649 \u0644\u0648 \u0644\u0645 \u062a\u0643\u0646 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0623\u0643\u062b\u0631 \u0625\u0628\u062f\u0627\u0639\u064b\u0627 \u0641\u064a \u0627\u0644\u0645\u0637\u0628\u062e\u060c \u0648\u0644\u062f\u064a\u0643 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0641\u064a \u0645\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u064a\u062f\u060c \u0641\u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0625\u0639\u062f\u0627\u062f \u0648\u062c\u0628\u0627\u062a \u0644\u0630\u064a\u0630\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u062a\u0637\u0644\u0628 \u0623\u0642\u0644 \u0645\u0646 10 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0648\u0642\u062a \u0627\u0644\u062a\u062d\u0636\u064a\u0631. …<\/p>\n","protected":false},"author":15,"featured_media":6671,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1101,1100,1392,1393],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0648\u062c\u0628\u0627\u062a-\u0644\u0648-\u0643\u0627\u0631\u0628-\u0645\u062a\u0646\u0648\u0639\u0629-1024x576.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6667"}],"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=6667"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6667\/revisions"}],"predecessor-version":[{"id":6968,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6667\/revisions\/6968"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/6671"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=6667"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=6667"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=6667"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}