{"id":7188,"date":"2022-01-25T01:24:14","date_gmt":"2022-01-24T23:24:14","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=7188"},"modified":"2023-02-05T19:34:17","modified_gmt":"2023-02-05T17:34:17","slug":"%d9%86%d8%b8%d8%a7%d9%85-%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%86%d8%b8%d8%a7%d9%85-%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/","title":{"rendered":"\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u06403000 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u062a\u0646\u0627\u0642\u0634 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0644\u0645\u0639\u0631\u0641\u062a\u0647 \u0644<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%86%d8%ad%d8%a7%d9%81%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0639\u0644\u0627\u062c \u0627\u0644\u0646\u062d\u0627\u0641\u0629<\/a> \u0648\u062a\u0637\u0631\u062d \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 3000 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0623\u0633\u0628\u0627\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u060c \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0648\u0627\u0644\u062d\u062f \u0645\u0646\u0647\u0627\u060c \u0648\u0646\u0645\u0648\u0630\u062c \u062e\u0637\u0629 \u0627\u0644\u0648\u062c\u0628\u0627\u062a.<\/span><\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><br \/>\n<a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"> \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/p>\n<h2><span style=\"font-weight: 400;\">\u0645\u0646 \u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0628\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0647 3000 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a\u061f<\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><strong>\u062a\u0639\u062a\u0645\u062f \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0639\u062f\u0629 \u0639\u0648\u0627\u0645\u0644<\/strong>\u060c \u0645\u0646\u0647\u0627:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u062c\u0646\u0633<\/strong>: \u0630\u0643\u0631 \u0623\u0648 \u0623\u0646\u062b\u0649: \u062a\u062d\u0631\u0642 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0645\u0648\u0645\u064b\u0627 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0642\u0644 \u0628\u0646\u0633\u0628\u0629 5-10\u066a \u0639\u0646\u062f \u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0631\u062c\u0627\u0644 \u0645\u0646 \u0646\u0641\u0633 \u0627\u0644\u0637\u0648\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0639\u0645\u0631<\/strong>: \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0642\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629 \u064a\u062a\u0646\u0627\u0642\u0635 \u0645\u0639 \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u0645\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0637\u0648\u0644<\/strong>: \u0643\u0644\u0645\u0627 \u0632\u0627\u062f \u0637\u0648\u0644\u0643\u060c \u0632\u0627\u062f\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0646\u0634\u0627\u0637<\/strong>: \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u0639\u0645\u0644 \u0641\u064a \u0627\u0644\u0641\u0646\u0627\u0621 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u062a\u062a\u0631\u0627\u0648\u062d \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u064a\u0646 1600 \u06482400 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0628\u0627\u0644\u063a\u0627\u062a \u06482000-3000 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0644\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u062f\u0646\u0649 \u0644\u0644\u0646\u0637\u0627\u0642\u0627\u062a \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0633\u062a\u0642\u0631\u064a\u0646 \u0648\u0627\u0644\u0646\u0647\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0646\u0634\u0637\u0627\u0621.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u062d\u062f\u062b \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u0647\u0644\u0643 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u062a\u062d\u0631\u0642\u0647 \u0643\u0644 \u064a\u0648\u0645. \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637\u0643 \u0648\u062d\u062c\u0645 \u062c\u0633\u0645\u0643 \u060c \u0642\u062f \u062a\u0643\u0648\u0646 3000 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u062d\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7195 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-1024x576.jpg\" alt=\"\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">\u062e\u0637\u0629 \u0648\u062c\u0628\u0627\u062a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0625\u0644\u064a\u0643 \u0645\u0627 \u0642\u062f \u062a\u0628\u062f\u0648 \u0639\u0644\u064a\u0647 5 \u0623\u064a\u0627\u0645 \u0645\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 3000 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0641\u0637\u0648\u0631: 1 \u0643\u0648\u0628 (80 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0639 1 \u0643\u0648\u0628 (240 \u0645\u0644) \u0645\u0646 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0623\u0648 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u060c 1 \u0645\u0648\u0632\u060c \u0648 2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 (33 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629: \u062e\u0644\u064a\u0637 \u0645\u0635\u0646\u0648\u0639 \u0645\u0646 1 \u0643\u0648\u0628 (80 \u062c\u0631\u0627\u0645) \u0645\u0646 \u062d\u0628\u0648\u0628 \u0627\u0644\u0633\u064a\u0631\u064a\u0627\u0644\u060c 1\/4 \u0643\u0648\u0628 (30 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062c\u0631\u0627\u0646\u0648\u0644\u0627\u060c 1\/4 \u0643\u0648\u0628 (34 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u062c\u0641\u0641\u0629\u060c \u064820 \u062d\u0628\u0629 \u062c\u0648\u0632.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u063a\u062f\u0627\u0621: 1 \u0643\u0648\u0628 (100 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u063a\u064a\u062a\u064a \u0645\u0639 3\/4 \u0623\u0643\u0648\u0627\u0628 (183 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0635\u0644\u0635\u0629 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648(112 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631\u064a \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 1 \u0642\u0637\u0639\u0629 \u062e\u0628\u0632 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0645\u0639 1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 (14 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0632\u0628\u062f\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629: 1 \u0643\u0648\u0628 (226 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0648 1\/2 \u0643\u0648\u0628 (70 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062a\u0648\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0639\u0634\u0627\u0621: (110 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0633\u0644\u0645\u0648\u0646\u060c 1 \u0643\u0648\u0628 (100 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a\u060c \u06485 \u0623\u0639\u0648\u0627\u062f \u0627\u0644\u0647\u0644\u064a\u0648\u0646.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0625\u0641\u0637\u0627\u0631: \u0639\u0635\u064a\u0631 \u0645\u0635\u0646\u0648\u0639 \u0645\u0646 \u0643\u0648\u0628\u064a\u0646 (480 \u0645\u0644) \u0645\u0646 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0623\u0648 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u060c 1 \u0643\u0648\u0628 (227 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a\u060c 1 \u0643\u0648\u0628 (140 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u060c \u06482 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 (33 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0644\u0648\u0632.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629: 1 \u0628\u0627\u0631 \u062c\u0631\u0627\u0646\u0648\u0644\u0627\u060c 1 \u0642\u0637\u0639\u0629 \u0641\u0627\u0643\u0647\u0629\u060c 2 \u0642\u0637\u0639\u0629 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u063a\u062f\u0627\u0621: \u0634\u0637\u064a\u0631\u0629 \u0645\u0639 \u0627\u0644\u0644\u062d\u0645 \u0648\u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u062e\u0636\u0627\u0631 \u0645\u0639 (85 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062c\u0632\u0631 \u0627\u0644\u0635\u063a\u064a\u0631\u060c 2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 (28 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062d\u0645\u0635 \u0648\u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062a\u0641\u0627\u062d \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629: \u0645\u063a\u0631\u0641\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0645\u0645\u0632\u0648\u062c\u064b\u0627 \u0641\u064a \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (240 \u0645\u0644) \u0645\u0646 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0623\u0648 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0646\u0628\u0627\u062a\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0639\u0634\u0627\u0621: (113 \u062c\u0631\u0627\u0645) \u0634\u0631\u064a\u062d\u0629 \u0644\u062d\u0645\u060c 1 \u0628\u0637\u0627\u0637\u0633 \u0645\u062e\u0628\u0648\u0632\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 (173 \u062c\u0631\u0627\u0645) \u0645\u0639 1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 (14 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0632\u0628\u062f\u0629\u060c \u0648\u0643\u0648\u0628 (85 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0644\u062b<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0625\u0641\u0637\u0627\u0631: 3 \u0641\u0637\u0627\u0626\u0631 \u0645\u0646 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0639 2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 (33 \u062c\u0631\u0627\u0645) \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a\u060c 1 \u0628\u0631\u062a\u0642\u0627\u0644\u0629\u060c \u06482 \u0643\u0648\u0628 (480 \u0645\u0644) \u0645\u0646 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0623\u0648 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0646\u0628\u0627\u062a\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629: \u0642\u0637\u0639\u0629 \u0645\u0646 \u0627\u0644\u062c\u0631\u0627\u0646\u0648\u0644\u0627 \u0645\u0646 \u0627\u0644\u062c\u0648\u0632 \u0648(28 \u062c\u0631\u0627\u0645\u064b\u0627) \u0645\u0646 \u0627\u0644\u0644\u0648\u0632.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u063a\u062f\u0627\u0621: (170 \u062c\u0631\u0627\u0645) \u0628\u0631\u062c\u0631 \u0639\u0644\u0649 \u062e\u0628\u0632 \u0645\u0646 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0639 \u0634\u0631\u064a\u062d\u0629 \u0637\u0645\u0627\u0637\u0645 \u0648\u0648\u0631\u0642\u0629 \u062e\u0633\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 1 1\/2 \u0643\u0648\u0628 (86 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u0645\u0642\u0644\u064a\u0629 \u0645\u062d\u0644\u064a\u0629 \u0627\u0644\u0635\u0646\u0639 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 \u0641\u064a \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629: 1 \u0643\u0648\u0628 (227 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0648\u0643\u0648\u0628 (140 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0639\u0634\u0627\u0621: (112 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c\u060c \u06481\/2 \u0643\u0648\u0628 (84 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0643\u064a\u0646\u0648\u0627\u060c \u06481\/3 \u0643\u0648\u0628 (85 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-4547 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png\" alt=\"\u0627\u0644\u0643\u0648\u062a\u0634 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u062f\u0631\u0628\u064a\u0646\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<h4><span style=\"font-weight: 400;\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u0628\u0639<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0625\u0641\u0637\u0627\u0631: \u0639\u062c\u0629 \u0645\u0646 3 \u0628\u064a\u0636\u0627\u062a \u0645\u0639 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u062d\u0645\u0631 \u0648\u0627\u0644\u0623\u062e\u0636\u0631 \u0648\u0631\u0628\u0639 \u0643\u0648\u0628 (28 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0645\u0628\u0634\u0648\u0631 \u0645\u0639 2 \u0643\u0648\u0628 (480 \u0645\u0644) \u0645\u0646 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0623\u0648 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0644\u0644\u0634\u0631\u0628.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629: \u0645\u0644\u0639\u0642\u062a\u0627\u0646 \u0643\u0628\u064a\u0631\u062a\u0627\u0646 (33 \u062c\u0631\u0627\u0645\u064b\u0627) \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0648\u0645\u0648\u0632\u0629 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0634\u0631\u064a\u062d\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u063a\u062f\u0627\u0621: (226 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0634\u0631\u0627\u0626\u062d \u0633\u0645\u0643 \u0627\u0644\u0628\u0644\u0637\u064a\u060c \u0648\u0631\u0628\u0639 \u0643\u0648\u0628 (32 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0639\u062f\u0633\u060c \u0648\u0633\u0644\u0637\u0629 \u0645\u063a\u0637\u0627\u0629 \u0628\u0631\u0628\u0639 \u0643\u0648\u0628 (30 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062c\u0648\u0632.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629: 2 \u0628\u064a\u0636\u0629 \u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0645\u0633\u0644\u0648\u0642\u0629 \u062c\u064a\u062f\u0627\u064b \u0641\u0648\u0642 \u0633\u0644\u0637\u0629 \u062e\u0636\u0631\u0627\u0621.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0639\u0634\u0627\u0621: (114 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0635\u062f\u0631 \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u0648\u0627\u0644\u0628\u0635\u0644 \u0627\u0644\u0645\u0641\u0631\u0648\u0645 \u0648\u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u0643\u0631\u0641\u0633 \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0644\u0648 \u0648\u0646\u0635\u0641 \u0643\u0648\u0628 (123 \u062c\u0631\u0627\u0645\u064b\u0627) \u0645\u0646 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0648\u0627\u0644\u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0645\u0643\u0639\u0628\u0627\u062a\u060c \u0645\u063a\u0637\u0627\u0629 \u0628\u0631\u0628\u0639 \u0643\u0648\u0628 (28 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0645\u0628\u0634\u0648\u0631. \u064a\u064f\u0636\u0627\u0641 \u0627\u0644\u0632\u0639\u062a\u0631 \u0648\u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u063a\u0627\u0631 \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631 \u0648\u0627\u0644\u0643\u0645\u0648\u0646 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062e\u0627\u0645\u0633<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0625\u0641\u0637\u0627\u0631: 3 \u0628\u064a\u0636\u0627\u062a \u0643\u0627\u0645\u0644\u0629 \u0648\u062a\u0641\u0627\u062d\u0629 \u0648\u0627\u062d\u062f\u0629 \u0648\u0643\u0648\u0628 \u0648\u0627\u062d\u062f (80 \u062c\u0631\u0627\u0645) \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0635\u0646\u0648\u0639 \u0645\u0646 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (240 \u0645\u0644) \u0645\u0646 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0623\u0648 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0646\u0628\u0627\u062a\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629: 1 \u0643\u0648\u0628 (226 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0639\u0627\u062f\u064a \u0645\u0639 1\/4 \u0643\u0648\u0628 (30 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062c\u0631\u0627\u0646\u0648\u0644\u0627 \u0648\u0646\u0635\u0641 \u0643\u0648\u0628 (70 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062a\u0648\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u063a\u062f\u0627\u0621: (168 \u062c\u0631\u0627\u0645) \u0635\u062f\u0631 \u062f\u062c\u0627\u062c\u060c 1 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0627\u0644\u062d\u062c\u0645 (151 \u062c\u0631\u0627\u0645) \u0628\u0637\u0627\u0637\u0627 \u062d\u0644\u0648\u0629 \u060c 3\/4 \u0643\u0648\u0628 (85 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u062e\u0636\u0631\u0627\u0621\u060c (28 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629: \u0646\u0635\u0641 \u0643\u0648\u0628 (130 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062d\u0645\u0635 \u0641\u0648\u0642 \u0627\u0644\u062e\u0636\u0631.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0639\u0634\u0627\u0621: \u0637\u0628\u0642 \u0628\u0648\u0631\u064a\u062a\u0648 \u0645\u0639 (170 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0645\u0641\u0631\u0648\u0645 \u0648\u0646\u0635\u0641 \u0643\u0648\u0628 (130 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0648\u0646\u0635\u0641 \u0643\u0648\u0628 (90 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0648\u0643\u0648\u0628 (35 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062e\u0633 \u0627\u0644\u0645\u0628\u0634\u0648\u0631 \u0648\u0633\u0628\u0627\u0646\u062e \u06482 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 (16 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0635\u0644\u0635\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u0644\u0645\u0627\u0630\u0627 \u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0647\u0646\u0627\u0643 \u0639\u062f\u0629 \u0623\u0633\u0628\u0627\u0628 \u0644\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0625\u0630\u0627 \u062a\u0645 \u062a\u0635\u0646\u064a\u0641\u0643 \u0639\u0644\u0649 \u0623\u0646\u0643 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%86%d8%ad%d8%a7%d9%81%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0646\u062d\u0627\u0641\u0629<\/a><\/strong> \u0648\u0641\u0642\u064b\u0627 \u0644<a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%a4%d8%b4%d8%b1-%d9%83%d8%aa%d9%84%d8%a9-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 (BMI)<\/a>\u060c \u0641\u0642\u062f \u064a\u0648\u0635\u064a \u0645\u0642\u062f\u0645 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0623\u0648 \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0633\u062c\u0644 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0625\u0630\u0627 \u0643\u0646\u062a \u0631\u064a\u0627\u0636\u064a\u064b\u0627 \u060c \u0641\u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 &#8211; \u0628\u0634\u0643\u0644 \u0645\u062b\u0627\u0644\u064a \u0641\u064a \u0634\u0643\u0644 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629<\/strong> &#8211; \u0644\u0623\u062f\u0627\u0621 \u0623\u0641\u0636\u0644 \u0641\u064a \u0631\u064a\u0627\u0636\u062a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0648\u0628\u0627\u0644\u0645\u062b\u0644 \u060c <strong>\u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627\u0639\u0628 \u0643\u0645\u0627\u0644 \u0623\u062c\u0633\u0627\u0645 \u0623\u0648 \u0641\u064a \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644<\/strong>\u060c \u0641\u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0642\u0648\u062a\u0647\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0641\u064a \u062d\u0627\u0644\u0627\u062a \u0623\u062e\u0631\u0649\u060c <strong>\u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u062d\u0627\u0644\u0629 \u0635\u062d\u064a\u0629 \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/strong>\u060c \u0645\u062b\u0644 \u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0623\u0648 \u0627\u0644\u0639\u062f\u0648\u0649 \u060c \u0623\u0648 \u062a\u062a\u0639\u0627\u0641\u0649 \u0645\u0646 \u062c\u0631\u0627\u062d\u0629 \u0643\u0628\u0631\u0649.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7196 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0645\u064a\u0632\u0627\u0646-1024x536.jpg\" alt=\"\u0645\u064a\u0632\u0627\u0646\" width=\"700\" height=\"366\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0645\u064a\u0632\u0627\u0646-1024x536.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0645\u064a\u0632\u0627\u0646-300x157.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0645\u064a\u0632\u0627\u0646-768x402.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0645\u064a\u0632\u0627\u0646.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h4><span style=\"font-weight: 400;\">\u0645\u0639\u062f\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0622\u0645\u0646<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u062d\u0648\u0644 \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0636\u0648\u0639 \u0646\u0627\u062f\u0631\u0629\u060c \u0641\u0625\u0646 <strong>\u0627\u0644\u0645\u0639\u062f\u0644 \u0627\u0644\u0645\u0642\u0628\u0648\u0644 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0647\u0648 (0.2 &#8211; 0.9 \u0643\u062c\u0645) \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/strong>. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0646\u0642\u0635 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062d\u0627\u062f\u060c \u062a\u0645 \u062a\u062d\u0642\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u062d\u0648\u0627\u0644\u064a (2 \u0643\u062c\u0645) \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0628\u0623\u0645\u0627\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u062f \u062a\u0624\u062f\u064a \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0641\u064a \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0622\u062b\u0627\u0631 \u062c\u0627\u0646\u0628\u064a\u0629 \u063a\u064a\u0631 \u0645\u0631\u064a\u062d\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e\u060c \u0648\u0636\u064a\u0642 \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0629\u060c \u0648\u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0633\u0648\u0627\u0626\u0644. \u0625\u0630\u0627 \u0643\u0646\u062a \u0631\u064a\u0627\u0636\u064a\u064b\u0627\u060c \u064a\u0645\u0643\u0646 \u0644\u0647\u0630\u0647 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0623\u0646 \u062a\u0639\u0631\u0642\u0644 \u0623\u062f\u0627\u0626\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0633\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0627\u062a. \u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629 \u0644\u062f\u064a\u0643\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062a\u0645\u062f \u0633\u0631\u0639\u0629 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0643. \u0625\u0630\u0627 \u062d\u0627\u0641\u0638\u062a \u0639\u0644\u0649 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 2000 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c \u0641\u0633\u0648\u0641 \u062a\u0643\u062a\u0633\u0628 \u0648\u0632\u0646\u0627\u064b \u0623\u0633\u0631\u0639 \u0628\u0643\u062b\u064a\u0631 \u0639\u0646\u062f \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 3000 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0647 \u0639\u0646\u062f 2500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0627\u0633\u062a\u0645\u0631\u062a 8 \u0623\u0633\u0627\u0628\u064a\u0639 \u0623\u0646\u0647 \u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u0627\u0648\u0644 25 \u0634\u062e\u0635\u064b\u0627 \u0633\u0644\u064a\u0645\u064b\u0627 950 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0625\u0636\u0627\u0641\u064a\u064b\u0627 \u0639\u0644\u0649 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\u0644\u0646\u0641\u0633 \u0627\u0644\u0645\u062f\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u064a\u0643\u062a\u0633\u0628\u0648\u0627 \u0648\u0632\u0646\u064b\u0627 \u0623\u0642\u0644 \u0628\u0643\u062b\u064a\u0631.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">\u0643\u064a\u0641\u064a\u0629 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a&nbsp;<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u062a\u0623\u062a\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0646 \u062b\u0644\u0627\u062b\u0629 \u0645\u063a\u0630\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 &#8211; \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u064a\u0648\u0641\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0623\u0631\u0628\u0639\u0629 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 \u062c\u0631\u0627\u0645\u060c \u0645\u0642\u0627\u0631\u0646\u0629\u064b \u0628\u062a\u0633\u0639\u0629 \u0633\u0639\u0631\u0627\u062a \u0644\u0644\u062f\u0647\u0648\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0646\u0637\u0627\u0642\u0627\u062a \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0627\u0644\u0645\u0642\u0628\u0648\u0644\u0629 (AMDRs) \u0627\u0644\u062a\u064a \u062d\u062f\u062f\u0647\u0627 \u0645\u0639\u0647\u062f \u0627\u0644\u0637\u0628 \u0627\u0644\u062a\u0627\u0628\u0639 \u0644\u0644\u0623\u0643\u0627\u062f\u064a\u0645\u064a\u0627\u062a \u0627\u0644\u0648\u0637\u0646\u064a\u0629 \u062a\u0648\u0635\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0628\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">45-65\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">20 &#8211; 35\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">10 &#8211; 35\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0639\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0627\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062d\u0648\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0648\u0643\u0630\u0644\u0643 \u0639\u0644\u0649 \u0641\u062a\u0631\u0627\u062a \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0644\u062a\u0639\u0632\u064a\u0632 \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0646\u0645\u0648\u0647\u0627. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062a\u0643\u0648\u064a\u0646 \u062c\u0633\u0645\u0643.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 3000 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u064a\u0648\u0645\u064a\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u064f\u0635\u0646\u064e\u0651\u0639\u0629 \u0623\u0648 \u0627\u0644\u0645\u064f\u0639\u0627\u0644\u062c\u0629 \u0628\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u062f\u0646\u0649\u060c \u0645\u062b\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0644\u0643\u0646 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0642\u0644\u064a\u0644\u0629 \u0646\u0633\u0628\u064a\u064b\u0627\u060c \u0645\u0645\u0627 \u064a\u062a\u0637\u0644\u0628 \u0645\u0646\u0643 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645. \u062d\u0627\u0648\u0644 \u062a\u0646\u0627\u0648\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/a> \u0648\u0635\u062d\u064a\u0629 \u0641\u064a \u0630\u0627\u062a \u0627\u0644\u0648\u0642\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0627\u0644\u0639\u0643\u0633 \u0645\u0646 \u0630\u0644\u0643\u060c \u0633\u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0646\u0633\u0628\u064a\u064b\u0627 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 3000 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0645\u0642\u062f\u062f \u0648\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0648\u0627\u0644\u062d\u0644\u0648\u0649 \u0648\u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u062d\u0644\u0627\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629\u060c \u0644\u0623\u0646\u0647\u0627 \u0645\u0633\u062a\u0633\u0627\u063a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0648\u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7194 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-\u0628\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a.jpg\" alt=\"\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a\" width=\"732\" height=\"549\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-\u0628\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a.jpg 732w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-\u0628\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a-300x225.jpg 300w\" sizes=\"(max-width: 732px) 100vw, 732px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u062a\u0641\u062a\u0642\u0631 \u0625\u0644\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 \u0644\u0644\u0635\u062d\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0639\u0638\u0645 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u0645\u063a\u0630\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629<\/strong>: \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0648\u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u0648\u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0642\u0637\u0639 \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631\u064a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629<\/strong>: \u0627\u0644\u062a\u0648\u0641\u0648\u060c \u0648\u0627\u0644\u0627\u062f\u0627\u0645\u0627\u0645\u064a\u060c \u0648\u0627\u0644\u062a\u0645\u0628\u064a\u0647\u060c \u0648\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621\u060c \u0648\u0627\u0644\u062d\u0645\u0635.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u062d\u0628\u0648\u0628<\/strong>: \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0623\u0631\u0632 \u0648\u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0643\u064a\u0646\u0648\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646<\/strong>: \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0632\u064a\u0648\u062a<\/strong>: \u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u062c\u0648\u0632 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0648\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u062c\u0648\u0632 \u0645\u062b\u0644 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0623\u0648 \u0632\u0628\u062f\u0629 \u0627\u0644\u0644\u0648\u0632.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0641\u0648\u0627\u0643\u0647<\/strong>: \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648\u060c \u0627\u0644\u062a\u0648\u062a\u060c \u0627\u0644\u062a\u0641\u0627\u062d\u060c \u0627\u0644\u0645\u0648\u0632\u060c \u0627\u0644\u0643\u0645\u062b\u0631\u0649\u060c \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644\u060c \u0627\u0644\u0639\u0646\u0628\u060c \u0625\u0644\u062e.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u062e\u0636\u0627\u0631<\/strong>: \u0627\u0644\u0642\u0631\u0639\u060c \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629\u060c \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621\u060c \u0627\u0644\u0644\u0641\u062a\u060c \u0627\u0644\u0641\u0644\u0641\u0644\u060c \u0627\u0644\u0643\u0648\u0633\u0629\u060c \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a\u060c \u0627\u0644\u0637\u0645\u0627\u0637\u0645\u060c \u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637\u060c \u0625\u0644\u062e.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0625\u0636\u0627\u0641\u0629 <strong><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/a><\/strong> \u0645\u062b\u0644 \u0645\u0633\u0627\u062d\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0648\u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0648\u0627\u0644\u0645\u0633\u0627\u062d\u064a\u0642 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0623\u0631\u0632 \u0623\u0648 \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0623\u0648 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621\u060c \u0625\u0644\u0649 \u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0645\u0639\u0627\u0644\u062c\u0629 \u0648\u0627\u0644\u0641\u0642\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627 \u0623\u0648 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 3000 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0645\u0627 \u064a\u0644\u064a:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0642\u0644\u064a\u0629<\/strong>: \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0645\u0642\u0644\u064a\u0629 \u0648\u062d\u0644\u0642\u0627\u062a \u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u062f\u0648\u0646\u062a\u0633 \u0648\u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0623\u0639\u0648\u0627\u062f \u0627\u0644\u062c\u0628\u0646 \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629<\/strong>: \u0633\u0646\u062f\u0648\u064a\u0634\u0627\u062a \u0627\u0644\u062a\u0627\u0643\u0648\u060c \u0627\u0644\u0628\u0631\u063a\u0631\u060c \u0627\u0644\u0628\u064a\u062a\u0632\u0627\u060c \u0627\u0644\u0646\u0642\u0627\u0646\u0642\u060c \u0625\u0644\u062e.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629<\/strong>: \u0627\u0644\u0635\u0648\u062f\u0627\u060c \u0648\u0627\u0644\u062d\u0644\u0648\u0649\u060c \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629\u060c \u0648\u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0645\u062d\u0644\u0649\u060c \u0648\u0627\u0644\u0622\u064a\u0633 \u0643\u0631\u064a\u0645\u060c \u0648\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0642\u0647\u0648\u0629 \u0627\u0644\u062d\u0644\u0648\u0629\u060c \u0625\u0644\u062e.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629<\/strong>: \u0627\u0644\u0643\u0648\u0643\u064a\u0632\u060c \u0648\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0628\u0637\u0627\u0637\u0633\u060c \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0633\u0643\u0631\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u0639\u062c\u0646\u0627\u062a\u060c \u0625\u0644\u062e.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u0639\u0638\u0645 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u064a\u062a\u0643\u0648\u0646 \u0645\u0646 \u0623\u0637\u0639\u0645\u0629 \u0643\u0627\u0645\u0644\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u064a\u0643 \u0628\u0627\u0639\u062a\u062f\u0627\u0644.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0639\u062f\u0629 \u0639\u0648\u0627\u0645\u0644\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637\u0643 \u0648\u062d\u062c\u0645 \u062c\u0633\u0645\u0643\u060c \u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 3000 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0632\u064a\u0627\u062f\u062a\u0647. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0643\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0623\u0648 \u063a\u064a\u0631 \u0627\u0644\u0645\u064f\u0635\u0646\u064e\u0651\u0639\u0629 \u0623\u0648 \u0627\u0644\u0645\u064f\u0639\u0627\u0644\u062c\u0629 \u0628\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u062f\u0646\u0649\u060c \u0645\u062b\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u063a\u0627\u0644\u0628\u064a\u0629 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a &#8211; \u0625\u0646 \u0644\u0645 \u064a\u0643\u0646 \u0643\u0644\u0647.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0645\u0639\u0627\u0644\u062c\u0629 \u0645\u062b\u0644 \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0645\u0642\u062f\u062f \u0648\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0648\u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u062d\u0644\u0627\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629 \u0645\u062d\u062f\u0648\u062f\u0629.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-4548 size-full\" src=\"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\" alt=\"\u0627\u0644\u0643\u0648\u062a\u0634 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u0639 \u0645\u062f\u0631\u0628\u064a\u0646\" width=\"728\" height=\"90\" 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<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.healthline.com\/nutrition\/3000-calorie-meal-plan\" target=\"_blank\" rel=\"noopener\">Healthline<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0646\u0627\u0642\u0634 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0644\u0645\u0639\u0631\u0641\u062a\u0647 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0646\u062d\u0627\u0641\u0629 \u0648\u062a\u0637\u0631\u062d \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 3000 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0623\u0633\u0628\u0627\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u060c \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0648\u0627\u0644\u062d\u062f \u0645\u0646\u0647\u0627\u060c \u0648\u0646\u0645\u0648\u0630\u062c \u062e\u0637\u0629 \u0627\u0644\u0648\u062c\u0628\u0627\u062a. \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 \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. \u0645\u0646 \u064a\u062c\u0628 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":7193,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[998,1148,1497,1496],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0646\u0638\u0627\u0645-\u063a\u0630\u0627\u0626\u064a-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-\u0627\u0644\u0635\u062d\u064a.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7188"}],"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=7188"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7188\/revisions"}],"predecessor-version":[{"id":12344,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7188\/revisions\/12344"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/7193"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=7188"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=7188"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=7188"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}