{"id":7403,"date":"2022-02-10T19:16:02","date_gmt":"2022-02-10T17:16:02","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=7403"},"modified":"2022-02-10T19:16:02","modified_gmt":"2022-02-10T17:16:02","slug":"%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%b9%d8%b4%d8%a7%d8%a1-%d8%b5%d8%ad%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%b9%d8%b4%d8%a7%d8%a1-%d8%b5%d8%ad%d9%8a%d8%a9\/","title":{"rendered":"5 \u0648\u062c\u0628\u0627\u062a \u0639\u0634\u0627\u0621 \u0635\u062d\u064a\u0629 \u0644\u0630\u064a\u0630\u0629 \u0648\u063a\u064a\u0631 \u062a\u0642\u0644\u064a\u062f\u064a\u0629"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0634\u0645\u0644 \u0648\u062c\u0628\u0627\u062a \u0639\u0634\u0627\u0621 \u0635\u062d\u064a\u0629 \u0645\u064f\u0641\u0636\u0644\u0629 \u0644\u062f\u064a\u0646\u0627 \u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a \u0627\u0644\u0644\u0630\u064a\u0630 \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0646\u0643\u0647\u0627\u062a &#8211; \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0633\u0644\u0637\u0629 \u0627\u0644\u0645\u0645\u0644\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u062a\u0648\u0642\u0639\u0647\u0627! \u062a\u062d\u062a\u0648\u064a \u0623\u0641\u0636\u0644 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0639\u0634\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648<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\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a 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\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629\u060c \u0641\u0625\u0646 \u0643\u0644 \u0648\u0635\u0641\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0642\u0644 \u0645\u0646 500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\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><span style=\"font-weight: 400;\">\u0648\u062c\u0628\u0627\u062a \u0639\u0634\u0627\u0621 \u0635\u062d\u064a\u0629<\/span><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7408 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0644\u064a\u0645\u0648\u0646-1024x1024.jpg\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0639\u0634\u0627\u0621 \u0635\u062d\u064a\u0629 \u062f\u062c\u0627\u062c \u0628\u0627\u0644\u0644\u064a\u0645\u0648\u0646\" width=\"700\" height=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0644\u064a\u0645\u0648\u0646-1024x1024.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0644\u064a\u0645\u0648\u0646-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0644\u064a\u0645\u0648\u0646-300x300.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0644\u064a\u0645\u0648\u0646-768x768.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0644\u064a\u0645\u0648\u0646.jpg 1080w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">1- \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0635\u0648\u0635 \u0627\u0644\u0644\u064a\u0645\u0648\u0646<\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%af%d8%a7%d9%8a%d8%aa-%d8%b3%d8%b1%d9%8a%d8%b9%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0648\u0635\u0641\u0627\u062a \u0627\u0644\u062f\u062c\u0627\u062c<\/a> \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u062f\u0627\u064a\u062a\u060c \u0641\u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%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%d8%a3%d9%81%d8%b6%d9%84\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a> \u0645\u0639 \u0646\u0633\u0628\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u062c\u062f\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/p>\n<p><strong>\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u062f\u0642\u064a\u0642 \u0630\u0631\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0635\u0644\u0635\u0629 \u0627\u0644\u0635\u0648\u064a\u0627 \u0627\u0644\u062f\u0627\u0643\u0646\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0639\u0635\u064a\u0631 \u0646\u0635\u0641 \u0644\u064a\u0645\u0648\u0646\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0628\u0634\u0631 \u0646\u0627\u0639\u0645 \u0644\u0642\u0634\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0623\u0648 \u0632\u064a\u062a \u0627\u0644\u0643\u0627\u0646\u0648\u0644\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u0641\u064a\u0644\u064a\u0647 \u0635\u062f\u0631 \u062f\u062c\u0627\u062c \u0645\u0646\u0632\u0648\u0639 \u0627\u0644\u062c\u0644\u062f (\u062d\u0648\u0627\u0644\u064a 150 \u062c\u0645) \u0645\u0642\u0637\u0639 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d 1.5 \u0633\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u062d\u0628\u0629 \u0641\u0644\u0641\u0644 \u0623\u0644\u0648\u0627\u0646 \u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u062c\u0632\u0631\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 (\u062d\u0648\u0627\u0644\u064a 80 \u062c\u0631\u0627\u0645) \u0645\u0642\u0637\u0639\u0629 \u0634\u0631\u0627\u0626\u062d \u0631\u0641\u064a\u0639\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">100 \u063a\u0631\u0627\u0645 \u0628\u0631\u0648\u0643\u0644\u064a \u0645\u0642\u0637\u0639 \u0625\u0644\u0649 \u0632\u0647\u064a\u0631\u0627\u062a \u0635\u063a\u064a\u0631\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">150 \u0645\u0644 \u0645\u0631\u0642 \u062f\u062c\u0627\u062c<\/span><\/li>\n<li><span style=\"font-weight: 400;\">4 \u0628\u0635\u0644 \u0623\u062e\u0636\u0631 \u0645\u0642\u0634\u0631 \u0648\u0645\u0642\u0637\u0639 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0633\u0645\u064a\u0643\u0629<\/span><\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0627\u062e\u0644\u0637 \u062f\u0642\u064a\u0642 \u0627\u0644\u0630\u0631\u0629 \u0645\u0639 \u0635\u0644\u0635\u0629 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0641\u064a \u0648\u0639\u0627\u0621 \u0635\u063a\u064a\u0631.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u0633\u062e\u0646 \u0627\u0644\u0632\u064a\u062a \u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0639\u0627\u0644\u064a\u0629\u060c \u0623\u0636\u0641 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0648\u0627\u0644\u062c\u0632\u0631 \u0648\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0648\u0627\u0642\u0644\u064a\u0647\u0645 \u0644\u0645\u062f\u0629 2-3 \u062f\u0642\u0627\u0626\u0642\u060c \u0623\u0648 \u062d\u062a\u0649 \u064a\u0646\u0636\u062c \u0627\u0644\u062f\u062c\u0627\u062c \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u062a\u0628\u062f\u0623 \u0627\u0644\u062e\u0636\u0627\u0631 \u062a\u0637\u0631\u0649.<\/span><\/p>\n<p>3- \u0635\u0628 \u062e\u0644\u064a\u0637 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u0635\u0648\u064a\u0627 \u0641\u064a \u0627\u0644\u0645\u0642\u0644\u0627\u0629\u060c \u0623\u0636\u0641 \u0645\u0631\u0642\u0629 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u0644\u0628\u0635\u0644 \u0627\u0644\u0623\u062e\u0636\u0631 \u0648\u0627\u062a\u0631\u0643\u0647 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0647\u0627\u062f\u0626\u0629. \u062a\u064f\u062e\u0641\u0651\u0641 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0648\u062a\u064f\u0637\u0647\u0649 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u0623\u0648 \u062d\u062a\u0649 \u062a\u062a\u0643\u062b\u0641 \u0627\u0644\u0635\u0644\u0635\u0629 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u064a\u0646\u0636\u062c \u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0639 \u0627\u0644\u062a\u062d\u0631\u064a\u0643 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/p>\n<p><span style=\"font-weight: 400;\">4 &#8211; \u0631\u0634 \u0642\u0634\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0627\u0644\u0645\u0628\u0634\u0648\u0631 \u0648\u0642\u062f\u0645\u0647 \u0645\u0639 \u0627\u0644\u0623\u0631\u0632.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7409\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0628\u064a\u0636-\u0622\u0633\u064a\u0648\u064a.jpg\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0639\u0634\u0627\u0621 \u0635\u062d\u064a\u0629 \u0628\u064a\u0636 \u0622\u0633\u064a\u0648\u064a\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0628\u064a\u0636-\u0622\u0633\u064a\u0648\u064a.jpg 759w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0628\u064a\u0636-\u0622\u0633\u064a\u0648\u064a-300x200.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">2- \u0628\u064a\u0636 \u0622\u0633\u064a\u0648\u064a \u0628\u0627\u0644\u0623\u0631\u0632<\/span><\/h3>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0625\u0639\u062f\u0627\u062f \u0648\u062c\u0628\u0627\u062a \u0639\u0634\u0627\u0621 \u0635\u062d\u064a\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0623\u0631\u0632 \u0644\u062a\u0646\u062a\u062c \u0637\u0628\u0642\u0627 \u0630\u0648 \u0646\u0643\u0647\u0629 \u0645\u0645\u064a\u0632\u0629 \u0628\u0628\u0639\u0636 \u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0648\u0627\u0644\u0625\u0636\u0627\u0641\u0627\u062a.<\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 &amp; 1\/2 \u0643\u0648\u0628 (300 \u062c\u0645) \u0623\u0631\u0632 \u0637\u0648\u064a\u0644 \u0627\u0644\u062d\u0628\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0643\u0648\u0628 (75 \u062c\u0645) \u0641\u0648\u0644 \u0633\u0648\u062f\u0627\u0646\u064a \u063a\u064a\u0631 \u0645\u0645\u0644\u062d<\/span><\/li>\n<li><span style=\"font-weight: 400;\">100 \u0645\u0644 \u0632\u064a\u062a \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">8 \u0628\u064a\u0636\u0627\u062a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0628\u0627\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0643\u0644 \u0643\u0632\u0628\u0631\u0629 \u0648\u0631\u064a\u062d\u0627\u0646 \u0623\u0648\u0631\u0627\u0642 \u0645\u0642\u0637\u0648\u0641\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0639\u062c\u0648\u0646 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0641\u0644\u0641\u0644 \u062d\u0627\u0631\u060c \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646\u060c \u0635\u0644\u0635\u0629 \u0627\u0644\u0635\u0648\u064a\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u0641\u0635 \u062b\u0648\u0645 \u0645\u0647\u0631\u0648\u0633<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0632\u0646\u062c\u0628\u064a\u0644 \u0645\u0628\u0634\u0648\u0631<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0635\u0644\u0635\u0629 \u0633\u0645\u0643<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3093 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x60003-1-1024x320.png\" alt=\"\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x60003-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x60003-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x60003-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x60003-1.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1- \u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646 \u0639\u0644\u0649 \u062d\u0631\u0627\u0631\u0629 180 \u062f\u0631\u062c\u0629 \u0645\u0626\u0648\u064a\u0629. \u064a\u064f\u0637\u0647\u0649 \u0627\u0644\u0623\u0631\u0632 \u062d\u0633\u0628 \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0627\u0644\u0645\u064f\u0639\u0644\u0628\u0629\u060c \u062b\u0645 \u064a\u064f\u062a\u0631\u0643 \u062c\u0627\u0646\u0628\u064b\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u064a\u0648\u0636\u0639 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0641\u064a \u0635\u064a\u0646\u064a\u0629 \u062e\u0628\u0632 \u0648\u064a\u0634\u0648\u064a \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u0623\u0648 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0644\u0648\u0646\u0647 \u0630\u0647\u0628\u064a\u0627\u064b \u062b\u0645 \u0623\u062e\u0631\u062c\u0647 \u0648\u0642\u0637\u0651\u0639\u0647 \u0625\u0644\u0649 \u0642\u0637\u0639 \u062e\u0634\u0646\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0644\u062a\u062d\u0636\u064a\u0631 \u0639\u062c\u064a\u0646\u0629 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631\u060c \u0627\u062e\u0644\u0637 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0641\u064a \u0648\u0639\u0627\u0621 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062c\u0627\u0646\u0628\u0627\u064b.<\/span><\/p>\n<p>4- \u0633\u062e\u0646 \u0627\u0644\u0632\u064a\u062a \u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \u0625\u0644\u0649 \u0639\u0627\u0644\u064a\u0629. \u0627\u0643\u0633\u0631 \u0628\u064a\u0636\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0643\u0648\u0628\u060c \u062b\u0645 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0632\u064a\u062a \u0633\u0627\u062e\u0646\u064b\u0627\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0643\u0648\u0628 \u0644\u0635\u0628 \u0627\u0644\u0628\u064a\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u0631\u0643\u0632. \u0627\u0637\u0628\u062e\u0647\u0627 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u0648 \u062d\u062a\u0649 \u064a\u0628\u062f\u0623 \u0627\u0644\u0644\u0648\u0646 \u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0641\u064a \u0627\u0644\u062a\u062d\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0644\u0648\u0646 \u0627\u0644\u0630\u0647\u0628\u064a \u0648\u0644\u0643\u0646 \u0627\u0644\u0635\u0641\u0627\u0631 \u0644\u0627 \u064a\u0632\u0627\u0644 \u0633\u0627\u0626\u0644\u0627\u064b. \u0646\u0631\u0641\u0639\u0647\u0627 \u0628\u0645\u0644\u0639\u0642\u0629 \u0645\u062b\u0642\u0648\u0628\u0629 \u0648\u0643\u0631\u0631 \u0627\u0644\u0623\u0645\u0631 \u0645\u0639 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0628\u0642\u064a.<\/p>\n<p><span style=\"font-weight: 400;\">5- \u064a\u064f\u0633\u0643\u0628 \u0627\u0644\u0623\u0631\u0632 \u0641\u064a \u0627\u0644\u0623\u0637\u0628\u0627\u0642\u060c \u0648\u064a\u064f\u063a\u0637\u0649 \u0628\u0627\u0644\u0628\u064a\u0636\u060c \u0648\u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a\u060c \u0648\u0627\u0644\u0623\u0639\u0634\u0627\u0628\u060c \u0648\u0635\u0644\u0635\u0629 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7410 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0623\u0641\u062e\u0627\u0630-\u062f\u062c\u0627\u062c-1024x683.jpg\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0639\u0634\u0627\u0621 \u0635\u062d\u064a\u0629 \u0623\u0641\u062e\u0627\u0630 \u062f\u062c\u0627\u062c\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0623\u0641\u062e\u0627\u0630-\u062f\u062c\u0627\u062c.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0623\u0641\u062e\u0627\u0630-\u062f\u062c\u0627\u062c-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0623\u0641\u062e\u0627\u0630-\u062f\u062c\u0627\u062c-768x512.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">3- \u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a \u0633\u0631\u064a\u0639<\/span><\/h3>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">6 \u0623\u063a\u0635\u0627\u0646 \u0632\u0639\u062a\u0631 \u0645\u0642\u0637\u0648\u0641\u0629 \u0627\u0644\u0623\u0648\u0631\u0627\u0642<\/span><\/li>\n<li><span style=\"font-weight: 400;\">4 \u0623\u0646\u0634\u0648\u062c\u0629 \u0628\u0627\u0644\u0632\u064a\u062a \u0645\u0635\u0641\u0627\u0629 \u0648\u0645\u0641\u0631\u0648\u0645\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0645\u0644\u0627\u0639\u0642 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0639\u062a\u0631 \u0627\u0644\u0645\u062c\u0641\u0641<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0641\u0635 \u062b\u0648\u0645 \u0645\u0641\u0631\u0648\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0628\u0634\u0631 \u0644\u064a\u0645\u0648\u0646\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">8 \u0623\u0641\u062e\u0627\u0630 \u062f\u062c\u0627\u062c<\/span><\/li>\n<li><span style=\"font-weight: 400;\">800 \u062c\u0631\u0627\u0645 \u0628\u0637\u0627\u0637\u0633 \u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0646\u0635\u0641\u064a\u0646 \u0628\u0627\u0644\u0637\u0648\u0644<\/span><\/li>\n<li><span style=\"font-weight: 400;\">100 \u062c\u0631\u0627\u0645 \u0644\u062d\u0645 \u0645\u0642\u062f\u062f \u0645\u0642\u0637\u0639\u0629 \u0628\u0633\u0645\u0643 5 \u0645\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">250 \u062c\u0631\u0627\u0645 \u0637\u0645\u0627\u0637\u0645 \u0635\u063a\u064a\u0631\u0629\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/strong><\/p>\n<p>1- \u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646 \u0625\u0644\u0649 200 \u062f\u0631\u062c\u0629 \u0645\u0626\u0648\u064a\u0629.<\/p>\n<p><span style=\"font-weight: 400;\">2- \u064a\u064f\u0645\u0632\u062c \u0627\u0644\u0632\u0639\u062a\u0631 \u0648\u0627\u0644\u0623\u0646\u0634\u0648\u062c\u0629 \u0648\u0627\u0644\u0623\u0648\u0631\u064a\u063a\u0627\u0646\u0648 \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631 \u0648\u0627\u0644\u0632\u064a\u062a \u0648\u0627\u0644\u062b\u0648\u0645 \u0648\u0642\u0634\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0641\u064a \u0648\u0639\u0627\u0621. \u0646\u0636\u064a\u0641 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0646\u0642\u0644\u0628\u0647 \u062d\u062a\u0649 \u064a\u062a\u063a\u0637\u0649. \u0646\u0636\u064a\u0641 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0648\u0646\u0642\u0644\u0628 \u0627\u0644\u0645\u0632\u064a\u062c. \u0636\u0639\u0647\u0627 \u0639\u0644\u0649 \u0635\u064a\u0646\u064a\u0629 \u062e\u0628\u0632 \u0643\u0628\u064a\u0631\u0629 \u0648\u0648\u0632\u0639\u0647\u0627 \u0641\u0648\u0642 \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0645\u0642\u062f\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0642\u0637\u0639 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0627\u0644\u0645\u0628\u0634\u0648\u0631 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0648\u0623\u0636\u0641\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0635\u064a\u0646\u064a\u0629. \u062a\u062a\u0628\u0644 \u0648\u062a\u0634\u0648\u0649 \u0644\u0645\u062f\u0629 40 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u062f\u062c\u0627\u062c \u0630\u0647\u0628\u064a \u0627\u0644\u0644\u0648\u0646 \u0648\u062a\u0646\u0636\u062c \u0627\u0644\u0628\u0637\u0627\u0637\u0633.\u00a0<\/span><\/p>\n<p>4- \u0646\u062e\u0631\u062c\u0647 \u0645\u0646 \u0627\u0644\u0641\u0631\u0646 \u0648\u064a\u0648\u0636\u0639 \u0641\u0648\u0642\u0647\u0627 \u0627\u0644\u0637\u0645\u0627\u0637\u0645. \u062a\u062d\u0645\u0635 \u0644\u0645\u062f\u0629 10-15 \u062f\u0642\u064a\u0642\u0629 \u0623\u062e\u0631\u0649 \u062d\u062a\u0649 \u062a\u062a\u0642\u0631\u062d \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u062b\u0645 \u064a\u0642\u062f\u0645.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7411 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0633\u0644\u0637\u0629-\u0627\u0644\u0623\u0631\u0632-\u0648\u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646-1024x683.jpg\" alt=\" \u0633\u0644\u0637\u0629 \u0627\u0644\u0623\u0631\u0632 \u0648\u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0633\u0644\u0637\u0629-\u0627\u0644\u0623\u0631\u0632-\u0648\u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0633\u0644\u0637\u0629-\u0627\u0644\u0623\u0631\u0632-\u0648\u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0633\u0644\u0637\u0629-\u0627\u0644\u0623\u0631\u0632-\u0648\u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0633\u0644\u0637\u0629-\u0627\u0644\u0623\u0631\u0632-\u0648\u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646.jpg 1500w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">4- \u0633\u0644\u0637\u0629 \u0627\u0644\u0623\u0631\u0632 \u0648\u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646<\/span><\/h3>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0643\u0648\u0628 (125 \u0645\u0644) \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u0645\u0648\u0646\u060c \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u0645\u0631\u060c \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u062e\u0631\u062f\u0644 \u0627\u0644\u0628\u0646\u064a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648\u0631\u0642 \u0643\u0627\u0631\u064a \u0637\u0627\u0632\u062c<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u0628\u0635\u0644\u0629 \u0645\u0641\u0631\u0648\u0645\u0629 \u0646\u0627\u0639\u0645\u0627\u064b<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u0646\u062c\u0628\u064a\u0644 \u0645\u0628\u0634\u0648\u0631 \u0646\u0627\u0639\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">3 \u0641\u0635\u0648\u0635 \u062b\u0648\u0645 \u0645\u0647\u0631\u0648\u0633\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">600 \u062c\u0631\u0627\u0645 \u0628\u0627\u0630\u0646\u062c\u0627\u0646 \u0645\u0642\u0637\u0639 \u0625\u0644\u0649 \u0633\u0645\u0643 1 \u0633\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0633\u062d\u0648\u0642 \u0643\u0627\u0631\u064a\u060c \u0633\u0643\u0631 \u0628\u0646\u064a\u060c \u0648\u062e\u0644 \u0623\u0628\u064a\u0636<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0637\u0645\u0627\u0637\u0645 \u0634\u064a\u0631\u064a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">400 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062d\u0645\u0635 \u0627\u0644\u0645\u063a\u0633\u0648\u0644 \u0648\u0627\u0644\u0645\u0635\u0641\u0649<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0631\u0628\u0639 \u0643\u0648\u0628 (140 \u062c\u0645) \u0632\u0628\u0627\u062f\u064a \u064a\u0648\u0646\u0627\u0646\u064a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0639\u0635\u064a\u0631 \u0646\u0635\u0641 \u0644\u064a\u0645\u0648\u0646\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 \u062e\u064a\u0627\u0631 \u0645\u0642\u0637\u0639 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0631\u0641\u064a\u0639\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0623\u0648\u0631\u0627\u0642 \u0646\u0639\u0646\u0627\u0639 \u0644\u0644\u062a\u0642\u062f\u064a\u0645<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0644\u0623\u0631\u0632 \u0628\u0627\u0644\u0647\u064a\u0644:<\/span><\/li>\n<li><span style=\"font-weight: 400;\">250 \u062c\u0631\u0627\u0645 \u0623\u0631\u0632 \u0628\u0633\u0645\u062a\u064a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">4 \u062d\u0628\u0627\u062a \u0647\u064a\u0644<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0646\u062c\u0645\u0629 \u064a\u0627\u0646\u0633\u0648\u0646<\/span><\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/strong><\/p>\n<p>1- \u0633\u062e\u0646 \u0627\u0644\u0632\u064a\u062a \u0641\u064a \u0642\u062f\u0631 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629. \u0648\u0623\u0636\u0641 \u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u0643\u0627\u0631\u064a. \u064a\u064f\u0637\u0647\u0649 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0623\u0648 \u062d\u062a\u0649 \u062a\u0628\u062f\u0623 \u0628\u0630\u0648\u0631 \u0627\u0644\u062e\u0631\u062f\u0644 \u0641\u064a \u0627\u0644\u0638\u0647\u0648\u0631. \u0646\u0636\u064a\u0641 \u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u0648\u062b\u0644\u062b\u064a \u0627\u0644\u062b\u0648\u0645. \u064a\u064f\u0637\u0647\u0649 \u0644\u0645\u062f\u0629 3-4 \u062f\u0642\u0627\u0626\u0642 \u062d\u062a\u0649 \u064a\u0646\u0636\u062c \u0627\u0644\u0628\u0635\u0644. \u064a\u0636\u0627\u0641 \u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646 \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0643\u0627\u0631\u064a \u0648\u0627\u0644\u0633\u0643\u0631. \u064a\u064f\u0637\u0647\u0649 \u0644\u0645\u062f\u0629 8-10 \u062f\u0642\u0627\u0626\u0642 \u062d\u062a\u0649 \u064a\u0646\u0636\u062c \u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646 \u0642\u0644\u064a\u0644\u0627\u064b.<\/p>\n<p><span style=\"font-weight: 400;\">2- \u0642\u0644\u0628 \u0627\u0644\u062e\u0644 \u0648\u0646\u0635\u0641 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0643\u0648\u0628 \u0645\u0627\u0621. \u062c\u0644\u0628 \u0644\u064a\u063a\u0644\u064a. \u062e\u0641\u0641\u064a \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0625\u0644\u0649 \u0645\u062a\u0648\u0633\u0637\u0629 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0647\u0627\u062f\u0626\u0629\u060c \u0645\u0639 \u062a\u063a\u0637\u064a\u0629 \u0641\u0636\u0641\u0627\u0636\u0629\u060c \u0644\u0645\u062f\u0629 25 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646 \u0637\u0631\u064a\u064b\u0627 \u062c\u062f\u064b\u0627. \u064a\u0642\u0644\u0628 \u0645\u0639 \u0627\u0644\u062d\u0645\u0635 \u0648\u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0627\u0644\u0645\u062a\u0628\u0642\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0631\u0632\u060c \u0627\u062e\u0644\u0637 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0639 \u0643\u0648\u0628\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0628\u0627\u0631\u062f \u06481 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d \u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0639\u0627\u0644\u064a\u0629 \u062d\u062a\u0649 \u064a\u063a\u0644\u064a\u060c \u062b\u0645 \u062e\u0641\u0641 \u0627\u0644\u0646\u0627\u0631 \u0648\u063a\u0637\u064a\u0647\u0627 \u0648\u0627\u0637\u0628\u062e \u0628\u062f\u0648\u0646 \u062a\u0642\u0644\u064a\u0628 \u0644\u0645\u062f\u0629 12 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u062d\u062a\u0649 \u064a\u062a\u0645 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0645\u0627\u0621 \u0648\u064a\u0635\u0628\u062d \u0627\u0644\u0623\u0631\u0632 \u0637\u0631\u064a\u0627\u064b. \u0627\u0643\u0634\u0641 \u0627\u0644\u063a\u0637\u0627\u0621 \u0648\u062d\u0631\u0643\u0647 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0634\u0648\u0643\u0629.<\/span><\/p>\n<p>4- \u0644\u062a\u062a\u0628\u064a\u0644 \u0627\u0644\u0635\u0644\u0635\u0629\u060c \u064a\u064f\u0645\u0632\u062c \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0628\u0642\u064a\u0629 \u0627\u0644\u062b\u0648\u0645 \u0641\u064a \u0648\u0639\u0627\u0621 \u0635\u063a\u064a\u0631.<\/p>\n<p><span style=\"font-weight: 400;\">5- \u0636\u0639 \u0627\u0644\u0623\u0631\u0632 \u0641\u064a \u0648\u0639\u0627\u0621\u060c \u0648\u0636\u0639 \u0641\u0648\u0642\u0647 \u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646 \u0648\u0627\u0644\u062e\u064a\u0627\u0631. \u064a\u064f\u0633\u0643\u0628 \u0641\u0648\u0642 \u0627\u0644\u0635\u0644\u0635\u0629 \u0648\u064a\u064f\u0631\u0634 \u0628\u0627\u0644\u0646\u0639\u0646\u0627\u0639.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7412 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0633\u0631\u062f\u064a\u0646-\u0645\u062d\u0634\u0648-\u0628\u0627\u0644\u0632\u0628\u064a\u0628-\u0648\u0627\u0644\u0635\u0646\u0648\u0628\u0631-1024x683.jpg\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0639\u0634\u0627\u0621 \u0635\u062d\u064a\u0629 \u0633\u0631\u062f\u064a\u0646 \u0645\u062d\u0634\u0648 \u0628\u0627\u0644\u0632\u0628\u064a\u0628 \u0648\u0627\u0644\u0635\u0646\u0648\u0628\u0631\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0633\u0631\u062f\u064a\u0646-\u0645\u062d\u0634\u0648-\u0628\u0627\u0644\u0632\u0628\u064a\u0628-\u0648\u0627\u0644\u0635\u0646\u0648\u0628\u0631-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0633\u0631\u062f\u064a\u0646-\u0645\u062d\u0634\u0648-\u0628\u0627\u0644\u0632\u0628\u064a\u0628-\u0648\u0627\u0644\u0635\u0646\u0648\u0628\u0631-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0633\u0631\u062f\u064a\u0646-\u0645\u062d\u0634\u0648-\u0628\u0627\u0644\u0632\u0628\u064a\u0628-\u0648\u0627\u0644\u0635\u0646\u0648\u0628\u0631-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0648\u062c\u0628\u0627\u062a-\u0639\u0634\u0627\u0621-\u0635\u062d\u064a\u0629-\u0633\u0631\u062f\u064a\u0646-\u0645\u062d\u0634\u0648-\u0628\u0627\u0644\u0632\u0628\u064a\u0628-\u0648\u0627\u0644\u0635\u0646\u0648\u0628\u0631.jpg 1500w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">5- \u0633\u0631\u062f\u064a\u0646 \u0645\u062d\u0634\u064a \u0628\u0627\u0644\u0643\u064a\u0644 \u0648\u0627\u0644\u0635\u0646\u0648\u0628\u0631 \u0648\u0627\u0644\u0632\u0628\u064a\u0628<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u064f\u0642\u062f\u0645 \u0645\u0639 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400;\">1 \u0641\u0635 \u062b\u0648\u0645 \u0645\u0647\u0631\u0648\u0633<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 \u0644\u064a\u0645\u0648\u0646\u0629 \u0645\u0628\u0634\u0648\u0631\u0629 \u0646\u0627\u0639\u0645\u0627\u064b\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 2 \u0644\u064a\u0645\u0648\u0646 \u0646\u0635\u0641\u064a\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">12 \u0633\u0631\u062f\u064a\u0646 \u0645\u0646\u0638\u0641<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 (600 \u062c\u0645) \u0628\u0637\u0627\u0637\u0627 \u062d\u0644\u0648\u0629 \u0645\u0642\u0634\u0631\u0629 \u0648\u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0623\u0639\u0648\u0627\u062f \u062b\u0642\u0627\u0628 \u0645\u0642\u0627\u0633 8 \u0645\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/3 \u0643\u0648\u0628 (80 \u0645\u0644) \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646\u060c 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\u0644\u0644\u062d\u0631\u0627\u0631\u0629 \u0648\u0642\u0645 \u0628\u062a\u063a\u0637\u064a\u062a\u0647 \u0628\u0643\u0648\u0628 (250 \u0645\u0644) \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0645\u063a\u0644\u064a. \u0648\u0627\u062a\u0631\u0643\u0647 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629\u060c \u062b\u0645 \u064a\u0635\u0641\u0649 \u0648\u064a\u0646\u0639\u0634 \u062a\u062d\u062a \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u062c\u0627\u0631\u064a \u0627\u0644\u0628\u0627\u0631\u062f. \u0648\u0627\u0636\u063a\u0637 \u0644\u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0627\u0644\u0632\u0627\u0626\u062f\u0629. \u0627\u0646\u0642\u0644 \u0627\u0644\u0645\u0632\u064a\u062c \u0625\u0644\u0649 \u0644\u0648\u062d \u062a\u0642\u0637\u064a\u0639 \u0643\u0628\u064a\u0631 \u0623\u0648 \u0645\u062d\u0636\u0631 \u0637\u0639\u0627\u0645 \u0645\u0639 \u0627\u0644\u0632\u0628\u064a\u0628\u060c \u0648\u0627\u0644\u0635\u0646\u0648\u0628\u0631\u060c \u0648\u0627\u0644\u062b\u0648\u0645\u060c \u0648\u0642\u0634\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646\u060c \u0648\u0642\u0637\u0639\u0647\u0645 \u0625\u0644\u0649 \u0642\u0637\u0639 \u062e\u0634\u0646\u0629\u060c \u0648\u0642\u0644\u0628\u0647\u0645 \u0644\u062e\u0644\u0637\u0647\u0645 \u0645\u0639\u064b\u0627. \u062a\u064f\u062d\u0634\u0649 \u062a\u062c\u0627\u0648\u064a\u0641 \u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u0628\u0627\u0644\u062e\u0644\u064a\u0637\u060c \u062b\u0645 \u062a\u0648\u0636\u0639 \u0639\u0644\u0649 \u0635\u064a\u0646\u064a\u0629 \u062e\u0628\u0632 \u0645\u0628\u0637\u0646\u0629 \u0628\u0648\u0631\u0642 \u0627\u0644\u062e\u0628\u0632\u060c \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062c\u0627\u0646\u0628\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u0645\u0642\u0644\u064a\u0629\u060c \u0627\u062e\u0644\u0637 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0645\u0639 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0641\u064a \u0648\u0639\u0627\u0621. \u0648\u064a\u0642\u0633\u0645 \u0628\u064a\u0646 2 \u0635\u064a\u0646\u064a\u0629 \u062e\u0628\u0632 \u0645\u0628\u0637\u0646\u0629 \u0628\u0648\u0631\u0642 \u0627\u0644\u062e\u0628\u0632. \u062a\u062d\u0645\u0635 \u0644\u0645\u062f\u0629 25-30 \u062f\u0642\u064a\u0642\u0629\u060c \u0645\u0639 \u0627\u0644\u062a\u0642\u0644\u064a\u0628 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0630\u0647\u0628\u064a\u0629 \u0627\u0644\u0644\u0648\u0646. \u0648\u0642\u0644\u0628 \u0627\u0644\u0628\u0642\u062f\u0648\u0646\u0633 \u0627\u0644\u0645\u0641\u0631\u0648\u0645.\u00a0<\/span><\/p>\n<p>3- \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0625\u0644\u0649 210 \u062f\u0631\u062c\u0629 \u0645\u0626\u0648\u064a\u0629. \u064a\u064f\u0631\u0634 \u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u0628\u0641\u062a\u0627\u062a \u0627\u0644\u062e\u0628\u0632 \u0648\u064a\u064f\u0631\u0634 \u0628\u0643\u0645\u064a\u0629 \u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0643\u0628\u064a\u0631\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0632\u064a\u062a \u0627\u0644\u0645\u062a\u0628\u0642\u064a\u064a\u0646. \u062a\u062d\u0645\u0635 \u0644\u0645\u062f\u0629 10-15 \u062f\u0642\u064a\u0642\u0629 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0630\u0647\u0628\u064a\u0629 \u0627\u0644\u0644\u0648\u0646 \u0648\u062a\u0646\u0636\u062c \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n<p><span style=\"font-weight: 400;\">4- \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0623\u062b\u0646\u0627\u0621\u060c \u0633\u062e\u0646 \u0645\u0642\u0644\u0627\u0629 \u0627\u0644\u0634\u0648\u0627\u0621 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \u0625\u0644\u0649 \u0639\u0627\u0644\u064a\u0629. \u0627\u062f\u0647\u0646 \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u0645\u0642\u0637\u0639\u0629 \u0645\u0646 \u0646\u0635\u0641 \u0644\u064a\u0645\u0648\u0646\u0629 \u0628\u0632\u064a\u062a \u0625\u0636\u0627\u0641\u064a. \u064a\u064f\u0637\u0647\u0649 \u0645\u0639 \u0644\u0645\u062f\u0629 2-3 \u062f\u0642\u0627\u0626\u0642 \u062d\u062a\u0649 \u064a\u062a\u062d\u0645\u0635 \u0642\u0644\u064a\u0644\u0627\u064b.<\/span><\/p>\n<p>5- \u0642\u062f\u0645 \u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u0645\u0639 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u0645\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0627\u0644\u0645\u0634\u0648\u064a \u0644\u0639\u0635\u0631\u0647.<\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.delicious.com.au\/recipes\/collections\/gallery\/60-healthy-dinners-you-can-cook-in-30-minutes\/1vo4q819?page=33\" target=\"_blank\" rel=\"noopener\">Delicious<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0634\u0645\u0644 \u0648\u062c\u0628\u0627\u062a \u0639\u0634\u0627\u0621 \u0635\u062d\u064a\u0629 \u0645\u064f\u0641\u0636\u0644\u0629 \u0644\u062f\u064a\u0646\u0627 \u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a \u0627\u0644\u0644\u0630\u064a\u0630 \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0646\u0643\u0647\u0627\u062a &#8211; \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0633\u0644\u0637\u0629 \u0627\u0644\u0645\u0645\u0644\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u062a\u0648\u0642\u0639\u0647\u0627! \u062a\u062d\u062a\u0648\u064a \u0623\u0641\u0636\u0644 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0639\u0634\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u0629 \u0639\u0644\u0649 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