{"id":6850,"date":"2022-01-05T15:22:32","date_gmt":"2022-01-05T13:22:32","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=6850"},"modified":"2022-01-05T15:22:32","modified_gmt":"2022-01-05T13:22:32","slug":"%d8%a7%d9%84%d9%81%d8%b1%d9%82-%d8%a8%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b2%d9%8a%d9%86-%d9%88%d8%a7%d9%84%d9%88%d8%a7%d9%8a-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%81%d8%b1%d9%82-%d8%a8%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b2%d9%8a%d9%86-%d9%88%d8%a7%d9%84%d9%88%d8%a7%d9%8a-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86\/","title":{"rendered":"\u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0648\u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0623\u064a\u0647\u0645\u0627 \u0623\u0641\u0636\u0644\u061f"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0647\u0646\u0627\u0643 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href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d9%88%d9%82%d8%aa-%d9%84%d8%aa%d9%86%d8%a7%d9%88%d9%84-%d8%a7%d9%84%d9%88%d8%a7%d9%8a-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0648\u0642\u062a \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646<\/a> \u0628\u0639\u062f \u062a\u062f\u0631\u064a\u0628\u0627\u062a\u0643\u060c \u062d\u064a\u062b \u0633\u064a\u0628\u062f\u0623 \u0639\u0645\u0644\u064a\u0629 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0626\u0647\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/p>\n<p><strong>\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u064a\u0647\u0636\u0645 \u0628\u0628\u0637\u0621 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src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/08\/\u0627\u0644\u0641\u0631\u0642-\u0628\u064a\u0646-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u062e\u0627\u0645-\u0648\u0627\u0644\u0648\u0627\u064a-\u0628\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u0627\u0633\u0627\u0633\u064a.jpg\" alt=\"\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0645 \u0648\u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0627\u0633\u0627\u0633\u064a\" width=\"770\" height=\"515\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/08\/\u0627\u0644\u0641\u0631\u0642-\u0628\u064a\u0646-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u062e\u0627\u0645-\u0648\u0627\u0644\u0648\u0627\u064a-\u0628\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u0627\u0633\u0627\u0633\u064a.jpg 770w, 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400;\">\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0648\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0639\u0644\u0649 \u0628\u0628\u062a\u064a\u062f\u0627\u062a \u0646\u0634\u0637\u0629 \u0628\u064a\u0648\u0644\u0648\u062c\u064a\u064b\u0627 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u0647\u064a \u0645\u0631\u0643\u0628\u0627\u062a \u062a\u0641\u064a\u062f \u062c\u0633\u0645\u0643.<\/span><\/p>\n<p><strong>\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0628\u062a\u064a\u062f\u0627\u062a \u0627\u0644\u0646\u0634\u0637\u0629 \u0628\u064a\u0648\u0644\u0648\u062c\u064a\u064b\u0627 \u0627\u0644\u062a\u064a \u062b\u0628\u062a \u0623\u0646\u0647\u0627 \u062a\u0641\u064a\u062f 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\u0627\u0644\u0645\u062d\u0648\u0644 \u0644\u0644\u0623\u0646\u062c\u064a\u0648\u062a\u0646\u0633\u064a\u0646 (ACE)\u060c \u0648\u0647\u064a \u0641\u0626\u0629 \u0645\u0646 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u062a\u0648\u0635\u0641 \u0639\u0627\u062f\u0629 \u0644\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u062a\u062d\u0645\u0644\u0647\u0627 \u0645\u062b\u0644 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0647\u0636\u0645\u0647\u0627 \u0641\u064a \u0645\u0639\u062f\u062a\u0643.<\/span><\/p>\n<p><strong>\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0639\u0644\u0649 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0646\u0634\u0637\u0629 \u062a\u0633\u0645\u0649 \u0627\u0644\u063a\u0644\u0648\u0628\u0648\u0644\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0644\u062f\u064a\u0643. \u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0627\u0644\u063a\u0644\u0648\u0628\u0648\u0644\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0639\u064a\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0644\u0647\u0627 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0645\u064a\u0643\u0631\u0648\u0628\u0627\u062a\u060c \u0625\u0645\u0627 \u0623\u0646 \u062a\u0642\u062a\u0644 \u0623\u0648 \u062a\u0628\u0637\u0626 \u0646\u0645\u0648 \u0627\u0644\u0645\u064a\u0643\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0636\u0627\u0631\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0648\u0627\u0644\u0641\u064a\u0631\u0648\u0633\u0627\u062a. \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u0627\u062a \u0648\u0623\u0646\u0628\u0648\u0628 \u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0644\u0647\u0627 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u062a\u0645\u0646\u0639 \u0646\u0645\u0648 \u0627\u0644\u0623\u0648\u0631\u0627\u0645 \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u0646\u0642\u0644 \u0628\u0639\u0636 \u0627\u0644\u062c\u0644\u0648\u0628\u0648\u0644\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0639\u064a\u0629 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 &#8211; \u0645\u062b\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 &#8211; \u0639\u0628\u0631 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0639\u0632\u0632 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u062d\u062f\u064a\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/p>\n<p><strong>\u064a\u062d\u062a\u0648\u064a 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srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u0639-\u0645\u062f\u0631\u0628\u064a\u0646.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u0639-\u0645\u062f\u0631\u0628\u064a\u0646-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<h4><span style=\"font-weight: 400;\"><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d9%88%d8%a7%d9%8a-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%88%d8%a3%d9%86%d9%88%d8%a7%d8%b9-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0627\u0626\u062f\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a> \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u064a\u0624\u062f\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u062f\u0648\u0627\u0631 \u0627\u0644\u0645\u0647\u0645\u0629 \u0641\u064a \u062c\u0633\u0645\u0643\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0645\u0647\u0645\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629 \u0644\u0635\u062d\u062a\u0643. \u0648\u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u062f\u0648\u0627\u0631:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0625\u0646\u0632\u064a\u0645\u0627\u062a: \u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u062a\u0642\u0648\u0645 \u0628\u062a\u0641\u0627\u0639\u0644\u0627\u062a \u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0641\u064a \u062c\u0633\u0645\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0645\u0636\u0627\u062f\u0629: \u062a\u0632\u064a\u0644 \u0627\u0644\u062c\u0632\u064a\u0626\u0627\u062a \u0627\u0644\u063a\u0631\u064a\u0628\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0641\u064a\u0631\u0648\u0633\u0627\u062a\u060c \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0639\u062f\u0648\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a: \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0646\u0633\u064a\u0642 \u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u062e\u0644\u0627\u064a\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0647\u064a\u0643\u0644: \u064a\u0648\u0641\u0631 \u0647\u0630\u0627 \u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u062f\u0639\u0645 \u0644\u0628\u0634\u0631\u062a\u0643 \u0648\u0639\u0638\u0627\u0645\u0643 \u0648\u0623\u0648\u062a\u0627\u0631\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0646\u0642\u0644 \u0648\u0627\u0644\u062a\u062e\u0632\u064a\u0646: \u062a\u0646\u0642\u0644 \u0647\u0630\u0647 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0648\u0627\u062f \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0648\u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0648\u0627\u0644\u0625\u0646\u0632\u064a\u0645\u0627\u062a \u0639\u0628\u0631 \u062c\u0633\u0645\u0643.<\/span><\/li>\n<\/ul>\n<p><strong>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0648\u0638\u0627\u0626\u0641\u0647 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u062c\u0633\u0645\u0643\u060c \u064a\u062a\u0645\u062a\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0623\u062e\u0631\u0649 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><strong>1- \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong>: \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d9%88%d8%a7%d9%8a-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%84%d9%84%d8%aa%d8%ae%d8%b3%d9%8a%d8%b3\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u062a\u062e\u0633\u064a\u0633<\/a> \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>2- \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645<\/strong>: \u064a\u0645\u0643\u0646 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>3- \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/strong>: \u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u062a\u0647\u0644\u0643\u0648\u0646 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 &#8211; \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0627\u0644\u0645\u0635\u062f\u0631 &#8211; \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0631\u062a\u0628\u0637 \u0647\u0630\u0647 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0628\u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0648\u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0645\u0639 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0623\u0648 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/p>\n<p><strong>\u064a\u0644\u0639\u0628 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062f\u0648\u0631\u064b\u0627 \u062d\u064a\u0648\u064a\u064b\u0627 \u0641\u064a \u062c\u0633\u0645\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0639\u0645\u0644 \u0643\u0623\u0646\u0632\u064a\u0645\u0627\u062a \u0648\u0623\u062c\u0633\u0627\u0645 \u0645\u0636\u0627\u062f\u0629\u060c \u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u062a\u0646\u0638\u064a\u0645 \u0633\u0643\u0631 \u0627\u0644\u062f\u0645 \u0648\u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6855 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0641\u0631\u0642-\u0628\u064a\u0646-\u0627\u0644\u0643\u0627\u0632\u064a\u0646-\u0648\u0627\u0644\u0648\u0627\u064a-\u0628\u0631\u0648\u062a\u064a\u0646.jpg\" alt=\"\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0648\u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646\" width=\"600\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0641\u0631\u0642-\u0628\u064a\u0646-\u0627\u0644\u0643\u0627\u0632\u064a\u0646-\u0648\u0627\u0644\u0648\u0627\u064a-\u0628\u0631\u0648\u062a\u064a\u0646.jpg 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0641\u0631\u0642-\u0628\u064a\u0646-\u0627\u0644\u0643\u0627\u0632\u064a\u0646-\u0648\u0627\u0644\u0648\u0627\u064a-\u0628\u0631\u0648\u062a\u064a\u0646-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0641\u0631\u0642-\u0628\u064a\u0646-\u0627\u0644\u0643\u0627\u0632\u064a\u0646-\u0648\u0627\u0644\u0648\u0627\u064a-\u0628\u0631\u0648\u062a\u064a\u0646-300x300.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h5><span style=\"font-weight: 400;\">\u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0623\u0645 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.. \u0623\u064a\u0647\u0645\u0627 \u0623\u0641\u0636\u0644 \u0644\u0643\u061f<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u062e\u062a\u0644\u0627\u0641 \u0645\u0643\u0648\u0646\u0627\u062a\u0647\u0645\u0627 \u0627\u0644\u0646\u0634\u0637\u0629 \u0628\u064a\u0648\u0644\u0648\u062c\u064a\u064b\u0627\u060c \u0625\u0644\u0627 \u0623\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0648\u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u064a\u062e\u062a\u0644\u0641\u0627\u0646 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0647\u0645\u0627.\u00a0<\/span><\/p>\n<p><strong>\u0644\u0643\u0644 \u0645\u0644\u0639\u0642\u0629 \u0642\u064a\u0627\u0633\u064a\u0629 (31 \u062c\u0631\u0627\u0645\u064b\u0627)\u060c \u064a\u062d\u062a\u0648\u064a \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0639\u0644\u0649:<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 110<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u062f\u0647\u0648\u0646: 1 \u062c\u0631\u0627\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a: 2 \u062c\u0631\u0627\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 24 \u062c\u0631\u0627\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u062d\u062f\u064a\u062f: 0\u066a \u0645\u0646 \u0627\u0644\u0645\u062f\u062e\u0648\u0644 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0645\u0631\u062c\u0639\u064a (RDI)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645: 8\u066a \u0645\u0646 RDI<\/span><\/li>\n<\/ul>\n<p><strong>\u0644\u0643\u0644 \u0645\u0644\u0639\u0642\u0629 \u0642\u064a\u0627\u0633\u064a\u0629 (34 \u062c\u0631\u0627\u0645\u064b\u0627)\u060c \u064a\u062d\u062a\u0648\u064a \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0639\u0644\u0649:<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 120<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u062f\u0647\u0648\u0646: 1 \u062c\u0631\u0627\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a: 4 \u062c\u0631\u0627\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 24 \u062c\u0631\u0627\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u062d\u062f\u064a\u062f: 4\u066a \u0645\u0646 RDI<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645: 50\u066a \u0645\u0646 RDI<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u062d\u0642\u0627\u0626\u0642 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0642\u062f \u062a\u062e\u062a\u0644\u0641 \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u062a\u062c \u0627\u0644\u0645\u062d\u062f\u062f \u0627\u0644\u0630\u064a \u062a\u0634\u062a\u0631\u064a\u0647\u060c \u0644\u0630\u0627 \u062a\u0623\u0643\u062f \u0645\u0646 \u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u0644\u0635\u0642\u0627\u062a \u0628\u0639\u0646\u0627\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0648\u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0623\u063a\u0644\u0649 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0645\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u064a\u0645\u064a\u0644 \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0637 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645\u062a\u0639 \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0628\u0642\u0648\u0627\u0645 \u0648\u0637\u0639\u0645 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0634\u0631\u0627\u0621 \u062e\u0644\u0637\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0627\u062f\u0629\u064b \u0639\u0644\u0649 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0648\u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646\u060c \u0645\u0645\u0627 \u064a\u0645\u0646\u062d\u0643 \u0641\u0648\u0627\u0626\u062f \u0643\u0644 \u0645\u0646\u0647\u0645\u0627.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u0634\u0631\u0627\u0621 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0645\u0633\u0627\u062d\u064a\u0642 \u0639\u0644\u0649 \u062d\u062f\u0629 \u0648\u062a\u0646\u0627\u0648\u0644 \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a\u060c \u062b\u0645 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645.<\/strong><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0633\u062a\u0639\u0645\u0644 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0648\u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646\u061f<\/span><\/h5>\n<p><span style=\"font-weight: 400;\"><strong>\u064a\u0645\u0643\u0646\u0643 \u062e\u0644\u0637 \u0643\u0644 \u0645\u0646\u0647\u0645\u0627 \u0625\u0645\u0627 \u0628\u0627\u0644\u0645\u0627\u0621 \u0623\u0648 \u0627\u0644\u062d\u0644\u064a\u0628<\/strong>. \u0633\u064a\u062c\u0639\u0644 \u0627\u0644\u062d\u0644\u064a\u0628 \u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 &#8211; \u062e\u0627\u0635\u0629 \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 &#8211; \u0623\u0643\u062b\u0631 \u0643\u062b\u0627\u0641\u0629. \u0625\u0630\u0627 \u0623\u0645\u0643\u0646\u060c \u0627\u0645\u0632\u062c \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0626\u0644 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0632\u062c\u0627\u062c\u0629 \u062e\u0644\u0627\u0637 \u0623\u0648 \u0623\u064a \u0646\u0648\u0639 \u0622\u062e\u0631 \u0645\u0646 \u0627\u0644\u062e\u0644\u0627\u0637 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0645\u0644\u0639\u0642\u0629. \u0633\u064a\u0636\u0645\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u062a\u0646\u0627\u0633\u0642\u064b\u0627 \u0623\u0643\u062b\u0631 \u0633\u0644\u0627\u0633\u0629 \u0648\u062a\u0634\u062a\u062a\u064b\u0627 \u0645\u062a\u0633\u0627\u0648\u064a\u064b\u0627 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u0642\u0645 \u062f\u0627\u0626\u0645\u064b\u0627 \u0628\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0633\u0627\u0626\u0644 \u0623\u0648\u0644\u0627\u064b\u060c \u0645\u062a\u0628\u0648\u0639\u064b\u0627 \u0628\u0645\u063a\u0631\u0641\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0647\u0630\u0627 \u0627\u0644\u062a\u0631\u062a\u064a\u0628 \u064a\u0645\u0646\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0635\u0627\u0642 \u0628\u0642\u0627\u0639 \u0627\u0644\u062d\u0627\u0648\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/p>\n<p><strong>\u064a\u062a\u0645\u062a\u0639 \u0643\u0644 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0648\u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0628\u0645\u0632\u0627\u064a\u0627 \u0641\u0631\u064a\u062f\u0629. \u0639\u0646\u062f \u0627\u062a\u062e\u0627\u0630 \u0642\u0631\u0627\u0631 \u0628\u0634\u0623\u0646 \u0623\u062d\u062f\u0647\u0645\u0627 \u0639\u0644\u0649 \u0627\u0644\u0622\u062e\u0631\u060c \u0642\u062f \u062a\u0631\u063a\u0628 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0627\u0644\u062a\u0643\u0644\u0641\u0629 \u0648\u0642\u0627\u0628\u0644\u064a\u0629 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0637 \u0648\u0627\u0644\u0630\u0648\u0642. \u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u062e\u0644\u0637 \u0643\u0644\u0627 \u0627\u0644\u0646\u0648\u0639\u064a\u0646.<\/strong><\/p>\n<h5><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0648\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0643\u0644\u0627\u0647\u0645\u0627 \u0645\u0634\u062a\u0642 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628. \u062a\u062e\u062a\u0644\u0641 \u0641\u064a \u0623\u0648\u0642\u0627\u062a \u0627\u0644\u0647\u0636\u0645 &#8211; \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u064a\u0647\u0636\u0645 \u0628\u0628\u0637\u0621 \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u062c\u064a\u062f\u064b\u0627 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645\u060c \u0628\u064a\u0646\u0645\u0627 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u064a\u0647\u0636\u0645 \u0628\u0633\u0631\u0639\u0629 \u0648\u0647\u0648 \u0645\u062b\u0627\u0644\u064a \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u064a\u062d\u062a\u0648\u064a \u0643\u0644\u0627\u0647\u0645\u0627 \u0639\u0644\u0649 \u0645\u0631\u0643\u0628\u0627\u062a \u0646\u0634\u0637\u0629 \u0628\u064a\u0648\u0644\u0648\u062c\u064a\u064b\u0627 \u0645\u062e\u062a\u0644\u0641\u0629 \u0642\u062f \u062a\u0639\u0632\u0632 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0648\u062a\u0642\u062f\u0645 \u0641\u0648\u0627\u0626\u062f \u0623\u062e\u0631\u0649.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0646 \u064a\u0624\u062f\u064a \u0627\u062e\u062a\u064a\u0627\u0631 \u0623\u062d\u062f\u0647\u0645\u0627 \u0639\u0644\u0649 \u0627\u0644\u0622\u062e\u0631 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0625\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0648 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638\u060c \u0644\u0630\u0627 \u0627\u062e\u062a\u0631 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0630\u064a \u062a\u0641\u0636\u0644\u0647 \u0623\u0648 \u0627\u0634\u062a\u0631\u0650 \u0645\u0632\u064a\u062c\u064b\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0644\u064a\u0647\u0645\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u0628\u0644 \u0643\u0644 \u0634\u064a\u0621\u060c \u062a\u0630\u0643\u0631 \u0623\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0648\u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0644\u0647\u0645\u0627 \u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a\u060c \u0641\u0625\u0646 \u0643\u0644 \u0645\u0646\u0647\u0645\u0627 \u064a\u0644\u0639\u0628 \u0623\u062f\u0648\u0627\u0631 \u0645\u0647\u0645\u0629 \u0641\u064a \u062c\u0633\u0645\u0643 \u0648\u062a\u0648\u0641\u0631 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0639\u062f\u064a\u062f\u0629.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3162 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Yellow-1024x320.png\" alt=\"\u0628\u0631\u0646\u0627\u0645\u062c \u0645\u0643\u0645\u0644\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Yellow-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Yellow-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Yellow-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Yellow.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.healthline.com\/nutrition\/casein-vs-whey#intro\" target=\"_blank\" rel=\"noopener\">Healthline<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0647\u0646\u0627\u0643 \u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0633\u0648\u0642 \u0627\u0644\u064a\u0648\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0623\u064a \u0648\u0642\u062a \u0645\u0636\u0649\u060c \u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0646\u0648\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0635\u0645\u062f\u0648\u0627 \u0623\u0645\u0627\u0645 \u0627\u062e\u062a\u0628\u0627\u0631 \u0627\u0644\u0632\u0645\u0646\u060c \u0648\u0638\u0644\u0648\u0627 \u0645\u062d\u062a\u0631\u0645\u064a\u0646 \u0648\u0634\u0627\u0626\u0639\u064a\u0646 \u0639\u0644\u0649 \u0645\u0631 \u0627\u0644\u0633\u0646\u064a\u0646: \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0648\u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u0648 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0643\u0644\u0627\u0647\u0645\u0627 \u0645\u0634\u062a\u0642 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628\u060c \u0625\u0644\u0627 \u0623\u0646\u0647\u0645\u0627 \u064a\u062e\u062a\u0644\u0641\u0627\u0646 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631. \u062a\u0633\u062a\u0643\u0634\u0641 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0648\u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":6854,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[15],"tags":[1341,1428,1427,1340,161],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u062a\u0641\u0627\u0635\u064a\u0644-\u0627\u0644\u0641\u0631\u0642-\u0628\u064a\u0646-\u0627\u0644\u0643\u0627\u0632\u064a\u0646-\u0648\u0627\u0644\u0648\u0627\u064a-\u0628\u0631\u0648\u062a\u064a\u0646.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6850"}],"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=6850"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6850\/revisions"}],"predecessor-version":[{"id":6857,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6850\/revisions\/6857"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/6854"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=6850"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=6850"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=6850"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}