{"id":7586,"date":"2022-02-27T19:09:05","date_gmt":"2022-02-27T17:09:05","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=7586"},"modified":"2022-02-27T19:09:05","modified_gmt":"2022-02-27T17:09:05","slug":"%d8%b3%d8%a8%d8%a8-%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d8%a8%d8%a8-%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86\/","title":{"rendered":"\u0645\u0627 \u0633\u0628\u0628 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 DOMS\u061f"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0647\u0644 \u0634\u0639\u0631\u062a \u064a\u0648\u0645\u064b\u0627 \u0628\u0627\u0644\u0622\u0644\u0627\u0645 \u0628\u0639\u062f \u0628\u062f\u0621 \u062a\u0645\u0631\u064a\u0646 \u062c\u062f\u064a\u062f \u0623\u0648 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0646\u0641\u0633\u0643 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u064a \u064a\u0638\u0647\u0631 \u0628\u0639\u062f \u064a\u0648\u0645 \u0623\u0648 \u064a\u0648\u0645\u064a\u0646 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0639\u0644\u0649 \u0623\u064a \u0634\u062e\u0635\u060c \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643. \u0641\u0645\u0627 \u0633\u0628\u0628 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0647\u0644 \u0647\u0648 \u0637\u0628\u064a\u0639\u064a \u0623\u0645 \u0644\u0627\u061f<\/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;\">\u0633\u0628\u0628 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%87%d9%84-%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%b7%d8%a8%d9%8a%d8%b9%d9%8a\/\" target=\"_blank\" rel=\"noopener\">\u0647\u0644 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0637\u0628\u064a\u0639\u064a\u061f<\/a> \u0646\u0639\u0645\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u062f\u062b \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u0648\u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0628\u0627\u0633\u0645 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0623\u062e\u0631 (DOMS)\u060c \u0639\u0646\u062f \u0628\u062f\u0621 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0631\u064a\u0646 \u062c\u062f\u064a\u062f\u060c \u0623\u0648 \u062a\u063a\u064a\u064a\u0631 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0645\u062f\u0629 \u0623\u0648 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u062a\u0638\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0639\u0646\u062f\u0645\u0627 \u064a\u064f\u0637\u0644\u0628 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u0644 \u0628\u062c\u0647\u062f \u0623\u0643\u0628\u0631 \u0645\u0645\u0627 \u0627\u0639\u062a\u0627\u062f\u062a \u0639\u0644\u064a\u0647 \u0623\u0648 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u064a\u064f\u0639\u062a\u0642\u062f \u0623\u0646\u0647\u0627 \u062a\u0633\u0628\u0628 \u062a\u0644\u0641\u064b\u0627 \u0645\u062c\u0647\u0631\u064a\u064b\u0627 \u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u062a\u0635\u0644\u0628\u0647\u0627<\/strong>. \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u064f\u0639\u062a\u0642\u062f \u062e\u0637\u0623\u064b \u0623\u0646 \u0633\u0628\u0628 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u062a\u0631\u0627\u0643\u0645 \u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643 \u060c \u0644\u0643\u0646 \u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643 \u0644\u0627 \u064a\u0634\u0627\u0631\u0643 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0638\u0647\u0631 \u0644\u0647\u0645 DOMS\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0644\u0623\u064a \u0634\u062e\u0635 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0640 DOMS\u060c \u062d\u062a\u0649 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0633\u0646\u0648\u0627\u062a\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0646\u062e\u0628\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0632\u0639\u062c\u064b\u0627 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u062c\u062f\u062f \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0648\u0642\u062f \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062d\u0645\u0627\u0633\u0647\u0645 \u0627\u0644\u0623\u0648\u0644 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062e\u0628\u0631 \u0627\u0644\u0633\u0627\u0631 \u0647\u0648 \u0623\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a> \u0633\u064a\u0646\u062e\u0641\u0636 \u200b\u200b\u0645\u0639 \u0627\u0639\u062a\u064a\u0627\u062f \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0627\u0644\u062c\u062f\u064a\u062f\u0629 \u0627\u0644\u0645\u0641\u0631\u0648\u0636\u0629 \u0639\u0644\u064a\u0647\u0627. \u064a\u0639\u062f \u0627\u0644\u0623\u0644\u0645 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0643\u064a\u0641 \u0627\u0644\u062a\u064a \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0642\u0648\u0629 \u0628\u064a\u0646\u0645\u0627 \u062a\u062a\u0639\u0627\u0641\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062a\u0643\u0627\u062b\u0631.<\/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<h3><span style=\"font-weight: 400;\">\u0645\u0627 \u0646\u0648\u0639 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0623\u062e\u0631\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062a\u0633\u0628\u0628 \u0623\u064a \u062d\u0631\u0643\u0629 \u0644\u0645 \u062a\u0639\u062a\u062f \u0639\u0644\u064a\u0647\u0627 \u0641\u064a \u062d\u062f\u0648\u062b DOMS. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 \u062c\u062f\u064a\u062f\u060c \u0623\u0648 \u062a\u0645\u0631\u064a\u0646 \u0623\u0635\u0639\u0628 \u0645\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u060c \u0623\u0648 \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0625\u0644\u0649 \u062d\u062f\u0648\u062b \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">\u0645\u0627 \u0645\u062f\u0629 \u0627\u0633\u062a\u0645\u0631\u0627\u0631 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a>\u061f<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u064a\u0633\u062a\u0645\u0631 DOMS \u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u0628\u064a\u0646 3 \u0648 5 \u0623\u064a\u0627\u0645. \u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062d\u062f\u062b \u0627\u0644\u0623\u0644\u0645\u060c \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0631\u0627\u0648\u062d \u0645\u0646 \u062e\u0641\u064a\u0641 \u0625\u0644\u0649 \u0634\u062f\u064a\u062f\u060c \u0628\u0639\u062f \u064a\u0648\u0645 \u0623\u0648 \u064a\u0648\u0645\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0627\u0644\u062e\u0644\u0637 \u0628\u064a\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0630\u064a \u0642\u062f \u062a\u062a\u0639\u0631\u0636 \u0644\u0647 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0645\u062b\u0644 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u062d\u0627\u062f \u0648\u0627\u0644\u0645\u0641\u0627\u062c\u0626 \u0644\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0645\u062b\u0644 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621\u0627\u062a. \u0633\u0628\u0628 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0647\u0648 \u0632\u064a\u0627\u062f\u0629 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0645\u0627 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0644\u064a\u0633 \u0644\u0647 \u0639\u0644\u0627\u0642\u0629 \u0648\u0644\u0627 \u064a\u0638\u0647\u0631 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0646\u0641\u0633\u0647.<\/span><\/p>\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%aa%d8%aa%d8%ae%d9%84%d8%b5-%d9%85%d9%86-%d8%a3%d9%84%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0639\u0644\u0627\u062c \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/span><\/a><\/h4>\n<p><span style=\"font-weight: 400;\">\u0628\u0639\u062f\u0645\u0627 \u0639\u0631\u0641\u0646\u0627 \u0633\u0628\u0628 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0627 \u062a\u0648\u062c\u062f \u0637\u0631\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u0633\u064a\u0637\u0629 \u0644\u0639\u0644\u0627\u062c\u0647. \u0644\u0627 \u0634\u064a\u0621 \u062b\u0628\u062a \u0623\u0646\u0647 \u0641\u0639\u0627\u0644 \u062a\u0645\u0627\u0645\u064b\u0627. \u0644\u0643\u0646 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0628\u0639\u0636 \u0627\u0644\u0623\u0639\u0631\u0627\u0636:<\/span><\/p>\n<ul>\n<li><strong>\u0627\u0644\u0631\u0627\u062d\u0629<\/strong><\/li>\n<li><strong>\u0643\u0645\u0627\u062f\u0627\u062a \u0627\u0644\u062b\u0644\u062c<\/strong><\/li>\n<li><strong>\u0627\u0644\u0645\u0633\u0643\u0646\u0627\u062a<\/strong><\/li>\n<li><strong>\u0627\u0644\u062a\u062f\u0644\u064a\u0643<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7592 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0633\u0628\u0628-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0634\u0627\u0642-1024x683.jpg\" alt=\"\u0633\u0628\u0628 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0634\u0627\u0642\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0633\u0628\u0628-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0634\u0627\u0642-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0633\u0628\u0628-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0634\u0627\u0642-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0633\u0628\u0628-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0634\u0627\u0642-768x512.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0627 \u062a\u062a\u0637\u0644\u0628 DOMS \u0627\u0644\u062a\u062f\u062e\u0644 \u0627\u0644\u0637\u0628\u064a \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u0644\u0643\u0646 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0637\u0644\u0628 \u0627\u0644\u0645\u0634\u0648\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0629 \u0625\u0630\u0627 \u0623\u0635\u0628\u062d \u0627\u0644\u0623\u0644\u0645 \u0644\u0627 \u064a\u0637\u0627\u0642\u060c \u0623\u0648 \u0623\u0635\u0628\u062a \u0628\u062a\u0648\u0631\u0645 \u0634\u062f\u064a\u062f\u060c \u0623\u0648 \u0623\u0635\u0628\u062d \u0628\u0648\u0644\u0643 \u062f\u0627\u0643\u0646\u064b\u0627.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0645\u0646\u0639 \u0627\u0644\u0623\u0644\u0645 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0645\u0646\u0639 DOMS \u0647\u064a \u0628\u062f\u0621 \u0623\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0646\u0634\u0627\u0637 \u062c\u062f\u064a\u062f \u0628\u0644\u0637\u0641 \u0648\u062a\u062f\u0631\u064a\u062c\u064a. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u062a\u0643\u064a\u0641 \u0645\u0639 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062c\u062f\u064a\u062f\u0629 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0627 \u062a\u0648\u062c\u062f \u0623\u062f\u0644\u0629 \u0643\u062b\u064a\u0631\u0629 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0633\u064a\u0643\u0648\u0646 \u0641\u0639\u0627\u0644\u064b\u0627 \u0641\u064a \u0645\u0646\u0639 DOMS. \u0644\u0643\u0646 \u0627\u0644\u062a\u062f\u0631\u0628 \u0645\u0639 \u0639\u0636\u0644\u0627\u062a \u062f\u0627\u0641\u0626\u0629 \u0633\u064a\u0642\u0644\u0644 \u0645\u0646 \u0641\u0631\u0635 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0648\u064a\u062d\u0633\u0646 \u0623\u062f\u0627\u0626\u0643.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u060c \u0641\u0644\u0627 \u064a\u0648\u062c\u062f \u062d\u0627\u0644\u064a\u064b\u0627 \u062f\u0644\u064a\u0644 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0628\u0639\u062f\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0623\u0648 \u0645\u0646\u0639 DOMS.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">\u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0639 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0639 DOMS\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0639\u062f\u0645 \u0627\u0644\u0627\u0631\u062a\u064a\u0627\u062d \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0632\u0648\u0644 \u0627\u0644\u0623\u0644\u0645 \u0628\u0645\u062c\u0631\u062f \u062a\u0633\u062e\u064a\u0646 \u0639\u0636\u0644\u0627\u062a\u0643. \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0639\u0648\u062f \u0627\u0644\u0623\u0644\u0645 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0647\u062f\u0623 \u0639\u0636\u0644\u0627\u062a\u0643.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0648\u062c\u062f\u062a \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0631\u0627\u062d\u0629 \u062d\u062a\u0649 \u064a\u0632\u0648\u0644 \u0627\u0644\u0623\u0644\u0645. \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0642\u0644 \u062a\u0623\u062b\u0631\u064b\u0627 \u0644\u0644\u0633\u0645\u0627\u062d \u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u062a\u0636\u0631\u0631\u064b\u0627 \u0628\u0627\u0644\u0648\u0642\u062a \u0644\u0644\u062a\u0639\u0627\u0641\u064a.<\/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.nhs.uk\/live-well\/exercise\/pain-after-exercise\/\" target=\"_blank\" rel=\"noopener\">Nhs<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0647\u0644 \u0634\u0639\u0631\u062a \u064a\u0648\u0645\u064b\u0627 \u0628\u0627\u0644\u0622\u0644\u0627\u0645 \u0628\u0639\u062f \u0628\u062f\u0621 \u062a\u0645\u0631\u064a\u0646 \u062c\u062f\u064a\u062f \u0623\u0648 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 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\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 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":7591,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1608,838,1609,1049],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0633\u0628\u0628-\u0623\u0644\u0645-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0628\u0639\u062f-\u0627\u0644\u062a\u0645\u0631\u064a\u0646-1024x652.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7586"}],"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=7586"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7586\/revisions"}],"predecessor-version":[{"id":7594,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7586\/revisions\/7594"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/7591"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=7586"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=7586"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=7586"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}