{"id":7256,"date":"2022-01-30T21:06:56","date_gmt":"2022-01-30T19:06:56","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=7256"},"modified":"2022-01-30T21:06:56","modified_gmt":"2022-01-30T19:06:56","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%a7%d9%84%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%a7%d9%84%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u062a\u0647\u0627"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u00a0\u0645\u0646 <a 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\u0627\u0644\u0623\u0637\u0639\u0645\u0629.<\/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>\u0623\u0641\u0636\u0644 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\u062c\u0631\u0627\u0645 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 35.5 \u062c\u0631\u0627\u0645 \u0645\u0635\u062f\u0631 \u0645\u0648\u062b\u0648\u0642 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u062f\u0648\u0646 \u0627\u0644\u062c\u0644\u062f \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%82%d9%84%d9%8a%d9%84-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646<\/a> \u064a\u0645\u0643\u0646 \u0644\u0623\u064a \u0634\u062e\u0635 \u0625\u0636\u0627\u0641\u062a\u0647 \u0628\u0633\u0647\u0648\u0644\u0629 \u0625\u0644\u0649 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">3- \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u0649<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u0627\u0644\u0645\u0641\u0631\u0648\u0645 \u0639\u0644\u0649 37.23 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0623\u0641\u062e\u0627\u0630 \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 27 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.\u00a0<\/span><span style=\"font-weight: 400;\">\u0645\u062b\u0644 \u0627\u0644\u062f\u062c\u0627\u062c\u060c \u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u0645\u0635\u062f\u0631\u064b\u0627 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u0645 \u0648\u0642\u0627\u0628\u0644 \u0644\u0644\u062a\u0643\u064a\u0641 \u0645\u0639 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">4- \u0632\u0628\u0627\u062f\u064a \u064a\u0648\u0646\u0627\u0646\u064a<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a 155 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0644\u0628\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0639\u0644\u0649 12-18 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u064a\u0645\u0643\u0646 \u0644\u0623\u064a \u0634\u062e\u0635 \u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0644\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0635\u062d\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">5- \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634 \u0645\u0646\u0632\u0648\u0639 \u0627\u0644\u062f\u0633\u0645 \u062c\u0632\u0626\u064a\u064b\u0627 \u0639\u0644\u0649 14 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0646\u0635\u0641 \u0643\u0648\u0628\u060c \u0644\u0630\u0644\u0643 \u0647\u0648 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634 \u063a\u0646\u064a \u0623\u064a\u0636\u0627 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7260 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0633\u0644\u0645\u0648\u0646-\u0645\u0646-\u0623\u0641\u0636\u0644-\u0627\u0644\u0623\u0637\u0639\u0645\u0629-\u0644\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-1024x576.jpg\" alt=\"\u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0633\u0644\u0645\u0648\u0646-\u0645\u0646-\u0623\u0641\u0636\u0644-\u0627\u0644\u0623\u0637\u0639\u0645\u0629-\u0644\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0633\u0644\u0645\u0648\u0646-\u0645\u0646-\u0623\u0641\u0636\u0644-\u0627\u0644\u0623\u0637\u0639\u0645\u0629-\u0644\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0633\u0644\u0645\u0648\u0646-\u0645\u0646-\u0623\u0641\u0636\u0644-\u0627\u0644\u0623\u0637\u0639\u0645\u0629-\u0644\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-768x432.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">6- \u0633\u0645\u0643 \u0627\u0644\u0633\u0627\u0644\u0645\u0648\u0646<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a 227 \u062c\u0645 \u0645\u0646 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0639\u0644\u0649 58.5 \u062c\u0645 \u0645\u0635\u062f\u0631 \u0645\u0648\u062b\u0648\u0642 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u062f\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">7- \u0627\u0644\u062a\u0648\u0646\u0629<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062a\u0628\u0631 \u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062a\u0648\u0646\u0629 \u0645\u0635\u062f\u0631\u064b\u0627 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0644\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a.\u00a0<\/span><span style=\"font-weight: 400;\">\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646 \u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0642\u062f \u062a\u062d\u0633\u0646 \u0623\u064a\u0636\u064b\u0627 \u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0642\u0648\u062a\u0647\u0627. \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062a\u0648\u0646\u0629 \u0639\u0644\u0649 7 \u062c\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 28 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3184 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/1920x600-01Grey02-1024x320.png\" alt=\"\u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/1920x600-01Grey02-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/1920x600-01Grey02-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/1920x600-01Grey02-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/1920x600-01Grey02.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">8- \u0627\u0644\u062d\u0644\u064a\u0628<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062d\u0644\u064a\u0628 \u0645\u0646\u0632\u0648\u0639 \u0627\u0644\u062f\u0633\u0645 \u0623\u0648 1\u066a \u062f\u0633\u0645 \u0639\u0644\u0649 8 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 248 \u062c\u0631\u0627\u0645\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062d\u0644\u064a\u0628 \u0639\u0627\u0644\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 13 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0637\u0627\u0644\u0645\u0627 \u064a\u062a\u062d\u0645\u0644 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u062d\u0644\u064a\u0628\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062e\u064a\u0627\u0631\u064b\u0627 \u0635\u062d\u064a\u064b\u0627 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062d\u0644\u064a\u0628 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0627\u062c\u0647 \u0627\u0644\u0646\u0627\u0633 \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">9- \u0627\u0644\u0628\u0633\u0637\u0631\u0645\u0629<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u0627\u0644\u0645\u0642\u062f\u062f \u0627\u0644\u0645\u062c\u0641\u0641 \u0639\u0644\u0649 10-15 \u062c\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 28 \u062c\u0631\u0627\u0645. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0645\u0643\u0646 \u0644\u0644\u0646\u0627\u0633 \u0646\u0642\u0644\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629 \u0639\u0646\u062f \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-4824\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0627\u0641\u0636\u0644-\u0628\u0631\u0648\u062a\u064a\u0646-\u0644\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-\u0648\u0627\u064a-\u0628\u0631\u0648\u062a\u064a\u0646.jpg\" alt=\"\u0627\u0641\u0636\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646\" width=\"700\" height=\"449\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0627\u0641\u0636\u0644-\u0628\u0631\u0648\u062a\u064a\u0646-\u0644\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-\u0648\u0627\u064a-\u0628\u0631\u0648\u062a\u064a\u0646.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u0627\u0641\u0636\u0644-\u0628\u0631\u0648\u062a\u064a\u0646-\u0644\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-\u0648\u0627\u064a-\u0628\u0631\u0648\u062a\u064a\u0646-300x192.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">10- \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0627\u064a\u0632\u0648 \u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 50 \u062c\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 3 \u0645\u0644\u0627\u0639\u0642. \u064a\u0645\u0643\u0646 \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0635\u0646\u0639 \u0627\u0644\u0645\u062e\u0641\u0648\u0642\u0627\u062a \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0628\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0647\u0627. \u062a\u0639\u0631\u0641 \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%81%d8%b6%d9%84-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a>.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">11- \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0635\u0648\u064a\u0627<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0635\u0648\u064a\u0627 \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 25 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0645\u0644\u0639\u0642\u0629. \u0642\u062f \u064a\u062c\u062f \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0646\u0628\u0627\u062a\u064a\u064b\u0627 \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0635\u0648\u064a\u0627 \u0625\u0636\u0627\u0641\u0629 \u0642\u064a\u0645\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644\u0647\u0645 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u064a\u0645\u0643\u0646\u0647\u0645 \u0625\u0636\u0627\u0641\u062a\u0647 \u0625\u0644\u0649 \u0639\u0635\u064a\u0631 \u0645\u0639 \u0628\u0639\u0636 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0646\u0628\u0627\u062a\u064a.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">12- \u0644\u062d\u0645 \u0628\u0642\u0631<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631\u064a \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0646 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0632\u064a\u062f \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646 23 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 124 \u062c\u0631\u0627\u0645. \u064a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645 \u0648\u0627\u0644\u0632\u0646\u0643 \u0648\u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0648\u0647\u064a \u0639\u0646\u0627\u0635\u0631 \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u0647\u0648\u00a0\u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0642\u0648\u064a.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">13- \u0627\u062f\u0627\u0645\u0627\u0645\u064a<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062d\u0628\u0648\u0628 \u0627\u062f\u0627\u0645\u0627\u0645\u064a \u0647\u064a \u062d\u0628\u0648\u0628 \u0641\u0648\u0644 \u0635\u0648\u064a\u0627 \u063a\u064a\u0631 \u0646\u0627\u0636\u062c\u0629 \u0623\u064a <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a<\/a>. \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u064a\u0633\u062a\u062e\u062f\u0645\u0648\u0646\u0647\u0627 \u0641\u064a \u0627\u0644\u0637\u0628\u062e \u0627\u0644\u0622\u0633\u064a\u0648\u064a. \u062a\u062d\u062a\u0648\u064a \u062d\u0628\u0648\u0628 \u0627\u062f\u0627\u0645\u0627\u0645\u064a \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0623\u0648 \u0627\u0644\u0645\u062c\u0645\u062f\u0629 \u0639\u0644\u0649 6 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0646\u0635\u0641 \u0643\u0648\u0628. \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0642\u0644\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062c\u0639\u0644 \u0648\u062c\u0628\u0629 \u0635\u062d\u064a\u0629\u060c \u0631\u0628\u0645\u0627 \u0645\u0639 \u0628\u0639\u0636 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0623\u0648 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0648\u062a\u064a\u0646 \u0625\u0636\u0627\u0641\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u062d\u062a\u0648\u064a 28 \u062c\u0631\u0627\u0645 \u0645\u0646 \u062d\u0628\u0648\u0628 \u0625\u062f\u0627\u0645\u0627\u0645\u064a \u0627\u0644\u0645\u062d\u0645\u0635\u0629 \u0627\u0644\u062c\u0627\u0641\u0629 \u0639\u0644\u0649 13 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0647\u0648 \u062e\u064a\u0627\u0631 \u0645\u0646\u0627\u0633\u0628 \u0643\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0633\u0631\u064a\u0639\u0629 \u0648\u0645\u0631\u064a\u062d\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">14- \u0627\u0644\u0643\u064a\u0646\u0648\u0627<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0634\u064a\u0631 \u0645\u0631\u0627\u062c\u0639\u0629 \u0639\u0627\u0645 2020 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u062a\u062a\u0645\u062a\u0639 \u0628\u0645\u0638\u0647\u0631 \u063a\u0630\u0627\u0626\u064a \u0627\u0633\u062a\u062b\u0646\u0627\u0626\u064a \u0646\u0638\u0631\u064b\u0627 \u0644\u0645\u0627 \u064a\u0644\u064a:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u062d\u0645\u0627\u0636 \u0623\u0645\u064a\u0646\u064a\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u063a\u064a\u0627\u0628 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u062a\u0634\u064a\u0631 \u0627\u0644\u0645\u0631\u0627\u062c\u0639\u0629 \u0646\u0641\u0633\u0647\u0627 \u0625\u0644\u0649 \u0623\u0646 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 9.1-15.7 \u062c\u0645 \u0644\u0643\u0644 100 \u062c\u0645\u060c \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0630\u064a \u064a\u0632\u0631\u0639\u0647 \u0627\u0644\u0645\u0635\u0646\u0639\u0648\u0646 \u0641\u064a\u0647.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-4942\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u0644\u062d\u0645\u0635.jpg\" alt=\"\u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0633\u0644\u0637\u0629 \u0627\u0644\u062d\u0645\u0635\" width=\"420\" height=\"420\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u0644\u062d\u0645\u0635.jpg 420w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u0644\u062d\u0645\u0635-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0633\u0644\u0637\u0629-\u0627\u0644\u062d\u0645\u0635-300x300.jpg 300w\" sizes=\"(max-width: 420px) 100vw, 420px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">15- \u0627\u0644\u062d\u0645\u0635<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062d\u0645\u0635 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d8%ba%d9%86%d9%89-%d9%85%d8%b5%d8%a7%d8%af%d8%b1-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a7%d9%84%d9%86%d8%a8%d8%a7%d8%aa%d9%8a\/\" target=\"_blank\" rel=\"noopener\">\u0623\u063a\u0646\u0649 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/a>\u060c \u0648\u0647\u0648 \u0645\u0635\u062f\u0631 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a. \u064a\u0645\u0643\u0646 \u0644\u0623\u064a \u0634\u062e\u0635 \u0623\u0646 \u064a\u062e\u062a\u0627\u0631 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0645\u0635 \u0625\u0645\u0627 \u0645\u062c\u0641\u0641\u064b\u0627 \u0623\u0648 \u0645\u0646\u0642\u0648\u0639\u064b\u0627 \u0623\u0648 \u0645\u0639\u0644\u0628\u064b\u0627 \u0623\u0648 \u0643\u0637\u0628\u0642\u064b\u0627 \u062c\u0627\u0647\u0632\u064b\u0627. \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062d\u0645\u0635 \u0627\u0644\u0645\u0639\u0644\u0628 \u0639\u0644\u0649 14.6 \u062c\u0645 \u0645\u0635\u062f\u0631 \u0645\u0648\u062b\u0648\u0642 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 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\u0648\u0627\u062d\u062f\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">17- \u0627\u0644\u062a\u0648\u0641\u0648<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062f \u0627\u0644\u062a\u0648\u0641\u0648 \u0645\u0635\u062f\u0631\u064b\u0627 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a-%d9%84%d9%84%d8%b1%d8%ac%d9%8a%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/a>\u060c \u0648\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 12.68 \u062c\u0645 \u0645\u0635\u062f\u0631\u064b\u0627 \u0645\u0648\u062b\u0648\u0642\u064b\u0627 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">18- \u0627\u0644\u0628\u0630\u0648\u0631<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062f \u0627\u0644\u0628\u0630\u0648\u0631 \u0645\u0635\u062f\u0631\u064b\u0627 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0645\u062b\u0644 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0632\u0646\u0643. \u064a\u062d\u062a\u0648\u064a \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0628\u0630\u0648\u0631 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 \u0627\u0644\u0645\u062d\u0645\u0635\u0629 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0644 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646 14 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0628\u0630\u0648\u0631 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style=\"font-weight: 400;\">\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u0628\u062d\u062b \u0642\u062f\u064a\u0645\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u062f\u0631\u0643 \u0627\u0644\u0646\u0627\u0633 \u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u0628\u0627\u062d\u062b\u064a\u0646 \u064a\u0631\u0628\u0637\u0648\u0646 \u0628\u064a\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629 \u0648\u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0633\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0648\u0627\u0644\u0645\u0644\u0648\u062b\u0627\u062a.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">20- \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 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src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0644\u0648\u0632-\u0645\u0646-\u0623\u0641\u0636\u0644-\u0627\u0644\u0623\u0637\u0639\u0645\u0629-\u0644\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-1024x682.jpg\" alt=\"\u0627\u0644\u0644\u0648\u0632 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\" width=\"700\" height=\"466\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0644\u0648\u0632-\u0645\u0646-\u0623\u0641\u0636\u0644-\u0627\u0644\u0623\u0637\u0639\u0645\u0629-\u0644\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-1024x682.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0644\u0648\u0632-\u0645\u0646-\u0623\u0641\u0636\u0644-\u0627\u0644\u0623\u0637\u0639\u0645\u0629-\u0644\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0644\u0648\u0632-\u0645\u0646-\u0623\u0641\u0636\u0644-\u0627\u0644\u0623\u0637\u0639\u0645\u0629-\u0644\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0644\u0648\u0632-\u0645\u0646-\u0623\u0641\u0636\u0644-\u0627\u0644\u0623\u0637\u0639\u0645\u0629-\u0644\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a.jpg 1430w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">25- \u0627\u0644\u0644\u0648\u0632<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0644\u0648\u0632 \u0627\u0644\u0645\u062d\u0645\u0635 \u0627\u0644\u062c\u0627\u0641 \u0628\u062f\u0648\u0646 \u0645\u0644\u062d \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 29 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u062a\u0648\u0641\u0631 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u062e\u0635 \u0645\u0645\u062a\u0644\u0626\u064b\u0627 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0637\u0627\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 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400;\">\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062c\u0628\u0646 \u0647\u064a \u0645\u0635\u062f\u0631 \u0644\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629. \u062a\u0646\u0635\u062d \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u062d\u0643\u0648\u0645\u064a\u0629 \u0627\u0644\u0646\u0627\u0633 \u0628\u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0628\u0645\u0627 \u0644\u0627 \u064a\u0632\u064a\u062f \u0639\u0646 10\u066a \u0645\u0635\u062f\u0631 \u0645\u0648\u062b\u0648\u0642 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">27- \u0627\u0644\u062d\u0628\u0648\u0628 \u0639\u0627\u0644\u064a\u0629 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400;\">\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0646\u0627\u0633 \u0625\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u064a\u0645\u0643\u0646\u0647\u0645 \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0646 \u0628\u064a\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u0648\u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0648\u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646\u0647\u0627 \u0628\u0643\u0645\u064a\u0627\u062a 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\u0646\u0638\u0627\u0645\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u064a\u062c\u0628 \u0639\u0644\u064a\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u062d\u0635\u0648\u0644\u0647\u0645 \u0639\u0644\u0649 \u062a\u0631\u0637\u064a\u0628 \u0643\u0627\u0641\u064a.<a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3183 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02.png\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0635\u062d\u064a\u0629\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-building-foods#summary\" target=\"_blank\" rel=\"noopener\">Medicalnewstoday<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0\u0645\u0646 \u0642\u0648\u0627\u0639\u062f \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \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. \u064a\u0639\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 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