{"id":7648,"date":"2022-03-07T11:36:13","date_gmt":"2022-03-07T09:36:13","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=7648"},"modified":"2022-10-09T09:29:17","modified_gmt":"2022-10-09T07:29:17","slug":"%d8%b1%d9%81%d8%b9-%d9%85%d8%b9%d8%af%d9%84-%d8%a7%d9%84%d8%ad%d8%b1%d9%82","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b1%d9%81%d8%b9-%d9%85%d8%b9%d8%af%d9%84-%d8%a7%d9%84%d8%ad%d8%b1%d9%82\/","title":{"rendered":"\u0623\u0643\u062b\u0631 \u0637\u0631\u0642 \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0641\u0627\u0639\u0644\u064a\u0629"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0623\u0646 \u0623\u064a \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 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\u0644\u0645 \u062a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u062a\u0623\u0643\u0644.<\/span><\/p>\n<blockquote><p><span style=\"font-weight: 400;\">\u062a\u062a\u0645\u062b\u0644 \u0625\u062d\u062f\u0649 \u0637\u0631\u0642 \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 \u0648\u0632\u064a\u0627\u062f\u0629 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0643\u062b\u0627\u0641\u0629 \u0623\u0639\u0644\u0649.<\/span><\/p><\/blockquote>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0623\u0646\u0647 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0644\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0643\u0644\u0647\u0627 \u062a\u0628\u062f\u0623 \u0628\u0643\u064a\u0641\u064a\u0629 \u0648\u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-1428 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/10\/man-and-woman-exercising-cardio-workouts-for-men-over-40--1024x684.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\" width=\"700\" height=\"468\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/10\/man-and-woman-exercising-cardio-workouts-for-men-over-40--1024x684.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/10\/man-and-woman-exercising-cardio-workouts-for-men-over-40--300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/10\/man-and-woman-exercising-cardio-workouts-for-men-over-40--768x513.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/10\/man-and-woman-exercising-cardio-workouts-for-men-over-40-.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">1- <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d8%b1%d9%81%d8%b9-%d9%85%d8%b9%d8%af%d9%84-%d8%a7%d9%84%d8%ad%d8%b1%d9%82\/\" target=\"_blank\" rel=\"noopener\">\u0643\u064a\u0641\u064a\u0629 \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642<\/a> \u0628\u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0642\u062f \u062a\u0639\u062a\u0642\u062f \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0647\u064a \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0648\u062d\u064a\u062f\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0627\u0644\u0623\u0641\u0636\u0644 \u0645\u0646 \u0630\u0644\u0643\u060c \u0644\u064a\u0633 \u0639\u0644\u064a\u0643 \u0642\u0636\u0627\u0621 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0641\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643.<\/span><\/p>\n<blockquote><p><span style=\"font-weight: 400;\">\u0644\u0643\u0646 \u0648\u062c\u0648\u062f \u0628\u0639\u0636 \u0627\u0644\u062a\u0646\u0648\u0639 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u062d\u0641\u064a\u0632 \u062c\u0645\u064a\u0639 \u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u062f\u064a\u0643\u060c \u0648\u064a\u062d\u0645\u064a\u0643 \u0645\u0646 \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0623\u0643\u062b\u0631. \u064a\u0645\u0643\u0646\u0643 \u0625\u0639\u062f\u0627\u062f \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0630\u064a \u064a\u062a\u0636\u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0628\u0643\u062b\u0627\u0641\u0629 \u0645\u062e\u062a\u0644\u0641\u0629.<\/span><\/p><\/blockquote>\n<h4><span style=\"font-weight: 400;\">\u0623\u0648\u0644\u0627: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629<\/span><\/h4>\n<p><span style=\"font-weight: 400;\"><strong>\u062a\u0642\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0628\u064a\u0646 \u062d\u0648\u0627\u0644\u064a 80 \u0625\u0644\u0649 90\u066a \u0645\u0646 \u0623\u0642\u0635\u0649 \u0645\u0639\u062f\u0644 \u0644\u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 (MHR)<\/strong>\u060c \u0645\u0639\u0646\u0649 \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u064a\u0634\u0639\u0631\u0643 \u0628\u0627\u0644\u062a\u062d\u062f\u064a \u0648\u064a\u062a\u0631\u0643\u0643 \u0644\u0627\u0647\u062b\u064b\u0627 \u062c\u062f\u064b\u0627 \u0644\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062a\u062d\u062f\u062b \u0628\u062c\u0645\u0644 \u0643\u0627\u0645\u0644\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0643\u0646\u0643 \u0644\u0627 \u062a\u0628\u0630\u0644 \u0642\u0635\u0627\u0631\u0649 \u062c\u0647\u062f\u0643\u060c \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0641\u064a \u0627\u0644\u0631\u0643\u0636 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646. \u0644\u064a\u0633 \u0647\u0646\u0627\u0643 \u0634\u0643 \u0641\u064a \u0623\u0646 <strong>\u0628\u0639\u0636 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0643\u0630\u0644\u0643 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0633\u064a\u062d\u0631\u0642 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u0628\u0644\u063a \u0648\u0632\u0646\u0647 75 \u0643\u064a\u0644\u0648\u062c\u0631\u0627\u0645\u0627\u064b \u062d\u0648\u0627\u0644\u064a 341 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0628\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u0631\u0639\u0629 6 \u0623\u0645\u064a\u0627\u0644 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629\u060c \u0625\u0630\u0627 \u0633\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u0634\u062e\u0635 \u0628\u0633\u0631\u0639\u0629 3.5 \u0645\u064a\u0644 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 \u0644\u0646\u0641\u0633 \u0627\u0644\u0645\u062f\u0629 \u0627\u0644\u0632\u0645\u0646\u064a\u0629\u060c \u0641\u0633\u064a\u062d\u0631\u0642 136 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627.<\/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<p><span style=\"font-weight: 400;\">\u0644\u0643\u0646 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062d\u0631\u0642\u0647\u0627 \u0644\u064a\u0633 \u0627\u0644\u0642\u0635\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0631\u0636\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639 \u0644\u0644\u062e\u0637\u0631 \u0628\u0639\u062f\u0629 \u0637\u0631\u0642.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629\u060c \u0641\u0623\u0646\u062a \u0628\u0630\u0644\u0643 \u062a\u0639\u0631\u0636 \u0646\u0641\u0633\u0643 \u0644\u0644\u062e\u0637\u0631 \u0628\u0633\u0628\u0628:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0632\u0627\u064a\u062f \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0643\u0631\u0647\u0647.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u063a\u064a\u0631 \u0645\u062a\u0633\u0642\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0625\u0641\u0631\u0627\u0637.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0639\u062f\u0629 \u0623\u064a\u0627\u0645 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u0648\u0635\u0649 \u0628\u0647 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u060c \u0641\u0631\u0628\u0645\u0627 \u062a\u0631\u064a\u062f \u0623\u0646 <strong>\u064a\u0642\u0639 \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f \u0623\u0648 \u0627\u062b\u0646\u064a\u0646 \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u0646\u0637\u0627\u0642 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629. \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0645\u0646\u0627\u0637\u0642 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 (\u0645\u062b\u0644 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644) \u0648\u0627\u0644\u0633\u0645\u0627\u062d \u0644\u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong>.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629.<\/span><\/h5>\n<p><strong>1- \u062a\u0645\u0631\u0646 \u0628\u0648\u062a\u064a\u0631\u0629 \u0633\u0631\u064a\u0639\u0629:\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u0633\u0631\u064a\u0639\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u064a \u0646\u0634\u0627\u0637 \u0623\u0648 \u0622\u0644\u0629\u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0641\u0643\u0631\u0629 \u0647\u064a \u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0639\u0645\u0644 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0633\u062a\u062c\u062f \u0623\u0646 20 \u062f\u0642\u064a\u0642\u0629 \u0647\u064a \u0639\u0627\u062f\u0629 \u0627\u0644\u0645\u062f\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0644\u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0623\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0644\u0627 \u064a\u0631\u063a\u0628\u0648\u0646 \u0641\u064a \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0645\u0646 \u0630\u0644\u0643 \u0628\u0643\u062b\u064a\u0631.<\/span><\/p>\n<p><strong>2- \u062f\u0645\u062c \u062a\u062f\u0631\u064a\u0628 Tabata:\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u062f\u0631\u064a\u0628 Tabata \u0647\u0648 \u0634\u0643\u0644 \u0622\u062e\u0631 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u062d\u064a\u062b \u062a\u0639\u0645\u0644 \u0628\u062c\u062f \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u062a\u0633\u062a\u0631\u064a\u062d \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d\u060c \u0648\u062a\u0643\u0631\u0631 \u0630\u0644\u0643 \u0644\u0645\u062f\u0629 \u0623\u0631\u0628\u0639 \u062f\u0642\u0627\u0626\u0642. \u0625\u0630\u0627 \u0642\u0645\u062a \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0641\u0644\u0646 \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0646\u0627\u0647\u064a\u0643 \u0639\u0646 \u0627\u0644\u062a\u062d\u062f\u062b.<\/span><\/p>\n<p><strong>3- \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 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size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0631\u0643\u0648\u0628-\u0627\u0644\u062f\u0631\u0627\u062c\u0629-\u0645\u0646-\u0637\u0631\u0642-\u0631\u0641\u0639-\u0645\u0639\u062f\u0644-\u0627\u0644\u062d\u0631\u0642-1.jpg\" alt=\"\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0645\u0646 \u0637\u0631\u0642 \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642\" width=\"768\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0631\u0643\u0648\u0628-\u0627\u0644\u062f\u0631\u0627\u062c\u0629-\u0645\u0646-\u0637\u0631\u0642-\u0631\u0641\u0639-\u0645\u0639\u062f\u0644-\u0627\u0644\u062d\u0631\u0642-1.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0631\u0643\u0648\u0628-\u0627\u0644\u062f\u0631\u0627\u062c\u0629-\u0645\u0646-\u0637\u0631\u0642-\u0631\u0641\u0639-\u0645\u0639\u062f\u0644-\u0627\u0644\u062d\u0631\u0642-1-300x200.jpg 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<h4><span style=\"font-weight: 400;\">\u062b\u0627\u0646\u064a\u0627: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0647\u0646\u0627\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0639\u0631\u064a\u0641\u0627\u062a \u0644\u0645\u0641\u0647\u0648\u0645 <strong>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0627\u0644\u0634\u062f\u0629\u060c \u0648\u0644\u0643\u0646\u0647 \u064a\u0642\u0639 \u0639\u0627\u062f\u0629\u064b \u0628\u064a\u0646 \u062d\u0648\u0627\u0644\u064a 70 \u0625\u0644\u0649 80\u066a \u0645\u0646 \u0623\u0642\u0635\u0649 \u0645\u0639\u062f\u0644 \u0644\u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628<\/strong>. \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u062a\u0646\u0641\u0633 \u0628\u0635\u0639\u0648\u0628\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u0625\u062c\u0631\u0627\u0621 \u0645\u062d\u0627\u062f\u062b\u0629 \u062f\u0648\u0646 \u0635\u0639\u0648\u0628\u0629 \u0643\u0628\u064a\u0631\u0629 \u0648\u062a\u0634\u0639\u0631 \u0628\u0631\u0627\u062d\u0629 \u062a\u0627\u0645\u0629 \u0641\u064a\u0645\u0627 \u062a\u0641\u0639\u0644\u0647.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0648\u0635\u064a \u0627\u0644\u0643\u0644\u064a\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a (ACSM) \u0628\u0647\u0630\u0627 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0645\u0646 \u0627\u0644\u0634\u062f\u0629 \u0641\u064a \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0647\u0627. \u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u064a\u0634\u062a\u0645\u0644 \u0627\u0644\u0637\u0631\u0641 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0637\u0627\u0642 \u0639\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646. \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629 \u0644\u0647\u0627 \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0639\u0638\u064a\u0645\u0629. \u0648\u0647\u0646\u0627 \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u062b\u0644\u0629.<\/span><\/p>\n<p><strong>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0635\u062d\u0629 \u0623\u0641\u0636\u0644<\/strong>: \u062d\u062a\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u062a\u0648\u0627\u0636\u0639\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0635\u062d\u062a\u0643 \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0631\u0627\u062d\u0629<\/strong>: \u064a\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u0623\u0645\u0631 \u0648\u0642\u062a\u064b\u0627 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0642\u0648\u0629 \u0644\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u0639\u0628\u0629. \u062a\u0633\u0645\u062d \u0644\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u0628\u0627\u0644\u0639\u0645\u0644 \u0628\u0648\u062a\u064a\u0631\u0629 \u0631\u0627\u062d\u0629 \u0623\u0643\u062b\u0631\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u0642\u062f \u062a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0627\u062a\u0633\u0627\u0642\u064b\u0627 \u0645\u0639 \u0628\u0631\u0646\u0627\u0645\u062c\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a<\/strong>: \u064a\u0645\u0643\u0646\u0643 \u0639\u0627\u062f\u0629\u064b \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0645\u0646\u0627\u0637\u0642 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629\u060c \u0645\u0645\u0627 \u064a\u0648\u0641\u0631 \u0644\u0643 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u062c\u0627\u062f \u0628\u0645\u0627 \u0641\u064a\u0647 \u0627\u0644\u0643\u0641\u0627\u064a\u0629.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0644\u0623\u063a\u0631\u0627\u0636 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0631\u063a\u0628 \u0641\u064a \u0623\u0646 \u062a\u0642\u0639 \u063a\u0627\u0644\u0628\u064a\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0637\u0627\u0642. <\/span><\/p>\n<h5><span style=\"font-weight: 400;\">\u0623\u0645\u062b\u0644\u0629 \u0644<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629<\/a>:<\/span><\/h5>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0646 30 \u0625\u0644\u0649 45 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0646\u0632\u0647\u0629 \u0633\u0631\u064a\u0639\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0628\u0633\u0631\u0639\u0629 \u0645\u062a\u0648\u0633\u0637\u0629.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6882 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f-1024x682.jpg\" alt=\"\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f\" width=\"700\" height=\"466\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f-1024x682.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f-768x511.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u062a\u0645\u062f\u062f.jpg 1500w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h4><span style=\"font-weight: 400;\">\u062b\u0627\u0644\u062b\u0627: \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0634\u062f\u0629<\/span><\/h4>\n<p><span style=\"font-weight: 400;\"><strong>\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0634\u062f\u0629 \u0623\u0642\u0644 \u0645\u0646 60 \u0625\u0644\u0649 70\u066a \u0645\u0646 MHR \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/strong>. \u0647\u0630\u0627 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0645\u0646 \u0627\u0644\u0634\u062f\u0629 \u0647\u0648 \u0628\u0644\u0627 \u0634\u0643 \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0645\u062c\u0627\u0644\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u062d\u0629\u064b\u060c \u062d\u064a\u062b \u064a\u0628\u0642\u064a\u0643 \u0639\u0644\u0649 \u0648\u062a\u064a\u0631\u0629 \u063a\u064a\u0631 \u0645\u0631\u0647\u0642\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0648\u0644\u0627 \u062a\u0634\u0643\u0644 \u062a\u062d\u062f\u064a\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u0627\u0644\u0646\u0647\u062c\u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0641\u0643\u0631\u0629 \u0623\u0646\u0647 \u064a\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0641\u0647\u0648 \u0645\u0631\u064a\u062d. \u0648\u0644\u0643\u0646\u060c \u0643\u0645\u0627 \u062a\u0639\u0644\u0645\u0646\u0627\u060c \u064a\u0645\u0643\u0646\u0643 \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0645\u0644 \u0628\u062c\u0647\u062f \u0623\u0643\u0628\u0631\u060c \u0648\u0647\u0630\u0627 \u0645\u0627 \u062a\u0631\u064a\u062f\u0647 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 <strong>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0634\u062f\u0629 \u0644\u064a\u0633 \u0644\u0647\u0627 \u0623\u064a \u0647\u062f\u0641. \u0625\u0646\u0647 \u064a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0648\u0627\u0644\u0628\u0637\u064a\u0626\u0629 \u0627\u0644\u062a\u064a \u062a\u0634\u0639\u0631 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645<\/strong>. \u0648\u0627\u0644\u0623\u0641\u0636\u0644 \u0645\u0646 \u0630\u0644\u0643\u060c \u0623\u0646\u0647 \u064a\u0634\u0645\u0644 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0647\u0627 \u0639\u0627\u062f\u0629\u064b \u0645\u062b\u0644 \u0627\u0644\u062a\u0646\u0632\u0647 \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0623\u0648 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0644\u0637\u064a\u0641.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0645\u0646\u0638\u0645\u064b\u0627 \u0648\u0645\u062c\u062f\u0648\u0644\u064b\u0627\u060c \u0648\u0644\u0643\u0646 \u0634\u064a\u0626\u064b\u0627 \u062a\u0641\u0639\u0644\u0647 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0643\u062b\u0631\u060c \u0648\u0635\u0639\u0648\u062f \u0627\u0644\u062f\u0631\u062c\u060c \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0639\u0645\u0627\u0644 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0645\u0646\u0632\u0644.<\/span><\/p>\n<p><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0648\u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0643\u0648\u0646 \u0623\u0642\u0644 \u0643\u062b\u0627\u0641\u0629 \u0648\u0644\u0643\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0637\u0648\u064a\u0631 \u0642\u0644\u0628\u0643 \u0648\u0645\u0631\u0648\u0646\u062a\u0643 \u0648\u062a\u0648\u0627\u0632\u0646\u0643. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646\u0648\u0627 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0634\u062f\u0629.<\/strong><\/p>\n<h5><span style=\"font-weight: 400;\">\u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0633\u0642<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0642\u062f \u064a\u0628\u062f\u0648 \u0645\u0646 \u0642\u0628\u064a\u0644 \u0639\u062f\u0645 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0644\u0643\u0646 \u0627\u0644\u0623\u0645\u0631 \u0644\u0627 \u064a\u062a\u0639\u0644\u0642 \u0641\u0642\u0637 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0642\u0647\u0627. \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0644\u062a\u0643\u064a\u0641\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0642\u0648\u0645 \u0628\u0647\u0627 \u062c\u0633\u0645\u0643 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645. \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u062a\u0624\u062f\u064a \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 \u0648\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062f\u0648\u0646 \u0623\u0646 \u062a\u062d\u0627\u0648\u0644.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7655 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648-\u0645\u0646-\u0637\u0631\u0642-\u0631\u0641\u0639-\u0645\u0639\u062f\u0644\u0644-\u0627\u0644\u062d\u0631\u0642.jpg\" alt=\"\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646 \u0637\u0631\u0642 \u0631\u0641\u0639 \u0645\u0639\u062f\u0644\u0644 \u0627\u0644\u062d\u0631\u0642\" width=\"800\" height=\"333\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648-\u0645\u0646-\u0637\u0631\u0642-\u0631\u0641\u0639-\u0645\u0639\u062f\u0644\u0644-\u0627\u0644\u062d\u0631\u0642.jpg 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648-\u0645\u0646-\u0637\u0631\u0642-\u0631\u0641\u0639-\u0645\u0639\u062f\u0644\u0644-\u0627\u0644\u062d\u0631\u0642-300x125.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648-\u0645\u0646-\u0637\u0631\u0642-\u0631\u0641\u0639-\u0645\u0639\u062f\u0644\u0644-\u0627\u0644\u062d\u0631\u0642-768x320.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><strong>\u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0648\u0632\u0646\u0643. \u0643\u0644\u0645\u0627 \u0632\u0627\u062f \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0630\u064a \u062a\u0645\u0627\u0631\u0633\u0647\u060c \u0632\u0627\u062f\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u0633\u062a\u062d\u0631\u0642\u0647\u0627\u060c \u0648\u0623\u0635\u0628\u062d \u0645\u0646 \u0627\u0644\u0623\u0633\u0647\u0644 \u062e\u0644\u0642 \u0646\u0642\u0635 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0632\u0627\u0646 \u0648\u0627\u0644\u0645\u062a\u0633\u0642:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629<\/strong>. \u064a\u0635\u0628\u062d \u062c\u0633\u0645\u0643 \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629 \u0641\u064a \u062a\u0648\u0635\u064a\u0644 \u0648\u0627\u0633\u062a\u062e\u0631\u0627\u062c \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646. \u0628\u0628\u0633\u0627\u0637\u0629\u060c \u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u062e\u0644\u0627\u064a\u0627\u0643 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u062f\u0627\u0648\u0644 \u0623\u0641\u0636\u0644<\/strong>. \u0647\u0630\u0627 \u064a\u0633\u0645\u062d \u0644\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0628\u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629 \u0639\u0628\u0631 \u0627\u0644\u062f\u0645 \u0648\u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u062a\u0648\u0641\u0631\u0629 \u0628\u0633\u0647\u0648\u0644\u0629 \u0623\u0643\u0628\u0631 \u0644\u062a\u0632\u0648\u064a\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0648\u0642\u0648\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u0632\u064a\u0627\u062f\u0629 \u0639\u062f\u062f \u0648\u062d\u062c\u0645 \u0627\u0644\u0645\u064a\u062a\u0648\u0643\u0648\u0646\u062f\u0631\u064a\u0627<\/strong>. \u0647\u0630\u0647 \u0647\u064a \u0645\u062d\u0637\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062e\u0644\u0648\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u0641\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u062f\u0627\u062e\u0644 \u0643\u0644 \u062e\u0644\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062c\u0633\u0645.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">\u0646\u0635\u0627\u0626\u062d \u0644\u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u0633\u0642<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0623\u0646 \u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0627\u062a\u0633\u0627\u0642\u064b\u0627 \u0645\u0639 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0641\u0627\u0633\u062a\u062e\u062f\u0645 \u0647\u0630\u0647 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u062f\u0645\u062c \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0641\u064a \u062d\u064a\u0627\u062a\u0643 \u0623\u0648 \u0628\u0628\u0633\u0627\u0637\u0629 \u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0637\u0628\u064a\u0642 <a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0644\u064a\u062f\u064a\u0631 \u0644\u0643 \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0646\u0642\u0627\u0637 \u0628\u0633\u0647\u0648\u0644\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>1- \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a<\/strong>: \u0627\u0631\u0643\u0646 \u0633\u064a\u0627\u0631\u062a\u0643 \u0639\u0644\u0649 \u062d\u0627\u0641\u0629 \u0633\u0627\u062d\u0629 \u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0631 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0645\u0634\u064a\u060c \u0623\u0648 \u0623\u0636\u0641 \u062f\u0648\u0631\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0631\u0643\u0632 \u0627\u0644\u062a\u062c\u0627\u0631\u064a \u0639\u0646\u062f \u0627\u0644\u062a\u0633\u0648\u0642. \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u062f\u0645\u062c \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u0645\u0639\u062a\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u0637\u064b\u0627\u060c \u062d\u062a\u0649 \u0644\u0648 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0648\u0642\u062a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0638\u0645\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>2- \u0627\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0645\u062d\u0648\u0631 \u062a\u0631\u0643\u064a\u0632\u0643<\/strong>: \u062d\u062f\u062f \u0628\u0642\u064a\u0629 \u064a\u0648\u0645\u0643 \u062d\u0648\u0644\u0647 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u064a\u0647 \u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639. \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0623\u0648\u0644\u0648\u064a\u0629\u060c \u0641\u0644\u0646 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>3- \u062c\u062f\u0648\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>: \u062e\u0637\u0637 \u0644\u0648\u0642\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u0644 \u064a\u0648\u0645\u060c \u062d\u062a\u0649 \u0644\u0648 \u0643\u0627\u0646 \u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>4- \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643<\/strong>: \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0641\u0627\u0626\u062f\u0629 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0645\u0646\u062a\u0634\u0631\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u062a\u0628\u0633\u064a\u0637 \u0627\u0644\u0623\u0645\u0631\u060c \u0645\u0627 \u0639\u0644\u064a\u0643 \u0633\u0648\u0649 \u0627\u062e\u062a\u064a\u0627\u0631 \u0646\u0634\u0627\u0637 \u064a\u0633\u0647\u0644 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0643\u0644 \u064a\u0648\u0645 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a. \u0644\u0627 \u064a\u0647\u0645 \u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u062a\u0645\u0634\u064a\u060c \u0641\u0642\u0637 \u0623\u0646 \u062a\u062d\u0636\u0631 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a. \u0625\u0646\u0647\u0627 \u062a\u062e\u0644\u0642 \u0627\u0644\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u064a \u0647\u064a \u062f\u0627\u0626\u0645\u064b\u0627 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0635\u0639\u0628.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7654 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629-\u0645\u0646-\u0637\u0631\u0642-\u0631\u0641\u0639-\u0645\u0639\u062f\u0644-\u0627\u0644\u062d\u0631\u0642.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0646 \u0637\u0631\u0642 \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642\" width=\"654\" height=\"368\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629-\u0645\u0646-\u0637\u0631\u0642-\u0631\u0641\u0639-\u0645\u0639\u062f\u0644-\u0627\u0644\u062d\u0631\u0642.jpg 654w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629-\u0645\u0646-\u0637\u0631\u0642-\u0631\u0641\u0639-\u0645\u0639\u062f\u0644-\u0627\u0644\u062d\u0631\u0642-300x169.jpg 300w\" sizes=\"(max-width: 654px) 100vw, 654px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">2- \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/a> \u0627\u0644\u0623\u062e\u0631\u0649 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0628\u0639 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0623\u064a\u0636\u064b\u0627. \u0623\u064a \u0631\u0648\u062a\u064a\u0646 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\"> \u0628\u0639\u0636 \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644<\/span><\/h5>\n<p><strong>1- \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0642\u0645\u062a \u0628\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0628\u0643\u062b\u0627\u0641\u0629 \u0623\u0639\u0644\u0649\u060c \u064a\u0645\u0643\u0646\u0643 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 \u0623\u064a \u0632\u064a\u0627\u062f\u0629 \u062d\u0631\u0642 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0623\u0648 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0642\u0647\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a\u060c \u0644\u0643\u0646 \u062c\u0633\u0645\u0643 \u064a\u0633\u062a\u0645\u0631 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062d\u062a\u0649 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0633\u0645\u0627\u062d \u0644\u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u062d\u0627\u0644\u062a\u0647 \u0627\u0644\u0633\u0627\u0628\u0642\u0629.<\/span><\/p>\n<p><strong>2- \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0641\u0642\u0637 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u062e\u0641\u0636 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0639\u0646\u062f \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 20\u066a \u064a\u0648\u0645\u064a\u064b\u0627. \u064a\u0633\u0627\u0639\u062f \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0631\u062a\u0641\u0639\u064b\u0627\u060c \u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/span><\/p>\n<p><strong>3- \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0628\u0639 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0623\u0646\u062a \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u062a\u062e\u0627\u0637\u0631 \u0628\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0643\u0630\u0644\u0643 \u0627\u0644\u062f\u0647\u0648\u0646. \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0646\u0634\u0637\u0629 \u0641\u064a \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0644\u0630\u0644\u0643 \u0639\u0646\u062f\u0645\u0627 \u062a\u0641\u0642\u062f\u0647\u0627\u060c \u062a\u0641\u0642\u062f \u0623\u064a\u0636\u064b\u0627 \u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0641\u0631\u0647 \u0639\u0636\u0644\u0627\u062a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0644\u0628\u062f\u0621\u060c \u0627\u062e\u062a\u0631 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0648\u0642\u0645 \u0628\u0630\u0644\u0643 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0645\u0639 \u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0628\u064a\u0646\u0647\u0645\u0627. \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0642\u0648\u0649\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0648 \u0631\u0641\u0639 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0623\u064a\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7656 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0637\u0631\u0642-\u0631\u0641\u0639-\u0645\u0639\u062f\u0644-\u0627\u0644\u062d\u0631\u0642-1024x684.jpg\" alt=\"\u0637\u0631\u0642 \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642\" width=\"700\" height=\"468\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0637\u0631\u0642-\u0631\u0641\u0639-\u0645\u0639\u062f\u0644-\u0627\u0644\u062d\u0631\u0642-1024x684.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0637\u0631\u0642-\u0631\u0641\u0639-\u0645\u0639\u062f\u0644-\u0627\u0644\u062d\u0631\u0642-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0637\u0631\u0642-\u0631\u0641\u0639-\u0645\u0639\u062f\u0644-\u0627\u0644\u062d\u0631\u0642-768x513.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0637\u0631\u0642-\u0631\u0641\u0639-\u0645\u0639\u062f\u0644-\u0627\u0644\u062d\u0631\u0642.jpg 2048w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u062f \u064a\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0636\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0648\u0644\u0643\u0646\u0643 \u0633\u062a\u0631\u0649 \u0648\u062a\u0634\u0639\u0631 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0628\u0627\u062e\u062a\u0644\u0627\u0641 \u0641\u064a \u062c\u0633\u0645\u0643. \u0644\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0639\u0646\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627:<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">\u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0644\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/span><\/h5>\n<p><span style=\"font-weight: 400;\"><strong>1- \u0642\u0645 \u0628\u062f\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0627\u0644circuit<\/strong>: \u064a\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062f\u0627\u0626\u0631\u064a \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643 \u0645\u0631\u062a\u0641\u0639\u064b\u0627 \u0628\u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0625\u0644\u0649 \u0622\u062e\u0631 \u0628\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0623\u0648 \u0628\u062f\u0648\u0646 \u0631\u0627\u062d\u0629 \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>2- \u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629<\/strong>: \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627\u060c \u0641\u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0642 \u0637\u0631\u064a\u0642\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a. \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u064a\u0635\u0628\u062d \u062c\u0633\u0645\u0643 \u062c\u0627\u0647\u0632\u064b\u0627 \u0644\u0644\u0645\u0632\u064a\u062f\u060c \u0641\u0625\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u064a\u062c\u0628\u0631 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0643\u064a\u0641 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0628\u0646\u0627\u0621 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u0625\u0636\u0627\u0641\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>3- \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u0631\u0643\u0628\u0629<\/strong>: \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062a\u0636\u0645\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 (\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u0648 \u0627\u0644\u0627\u0633\u0643\u0648\u0627\u062a\u060c \u0627\u0644\u0637\u0639\u0646\u0627\u062a\u060c \u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u0645\u0645\u064a\u062a\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633) \u0639\u0644\u0649 \u0631\u0641\u0639 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u0628\u0637\u0631\u064a\u0642\u0629 \u0648\u0638\u064a\u0641\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>4- \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0628\u0631\u0646\u0627\u0645\u062c\u064b\u0627 \u0623\u0643\u062b\u0631 \u062a\u0646\u0638\u064a\u0645\u0627\u064b<\/strong>\u060c \u0641\u062c\u0631\u0628 \u0628\u0631\u0646\u0627\u0645\u062c <a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0627\u0644\u0630\u064a \u064a\u062a\u0636\u0645\u0646 \u062c\u062f\u0648\u0644\u0627\u064b \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0645\u062d \u0644\u0643 \u0628\u0632\u064a\u0627\u062f\u0629 \u0634\u062f\u062a\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0644\u0627 \u062a\u0648\u062c\u062f \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u062d\u0642\u064a\u0642\u0629 \u0623\u0646\u0647 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0639\u0644\u064a\u0643 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0630\u0644\u0643. \u0644\u0627 \u064a\u0648\u062c\u062f \u062a\u0645\u0631\u064a\u0646 \u0633\u062d\u0631\u064a \u0623\u0648 \u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u062d\u0628\u0629 \u062f\u0648\u0627\u0621 \u0645\u0646 \u0634\u0623\u0646\u0647\u0627 \u0623\u0646 \u062a\u0624\u062f\u064a \u0627\u0644\u0645\u0647\u0645\u0629 \u0646\u064a\u0627\u0628\u0629 \u0639\u0646\u0643. \u0648\u0627\u0644\u062e\u0628\u0631 \u0627\u0644\u0633\u0627\u0631 \u0647\u0648 \u0623\u0646 \u0627\u0644\u0623\u0645\u0631 \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0644\u062f\u0641\u0639 \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0648\u0636\u0639 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0647\u0630\u0627. \u062d\u0627\u0648\u0644 \u062f\u0645\u062c \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0643\u0644 \u064a\u0648\u0645\u060c \u062d\u062a\u0649 \u0644\u0648 \u0643\u0627\u0646 \u0645\u062c\u0631\u062f \u0646\u0632\u0647\u0629 \u0633\u0631\u064a\u0639\u0629\u060c \u0648\u0642\u0645 \u0628\u0627\u0644\u0628\u0646\u0627\u0621 \u0639\u0644\u0649 \u0630\u0644\u0643 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/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:\u00a0<a href=\"https:\/\/www.verywellfit.com\/body-into-fat-burning-machine-1231548\" target=\"_blank\" rel=\"noopener\">Verywellfit<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0623\u0646 \u0623\u064a \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 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