{"id":7725,"date":"2022-03-15T11:14:33","date_gmt":"2022-03-15T09:14:33","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=7725"},"modified":"2023-04-11T04:52:12","modified_gmt":"2023-04-11T02:52:12","slug":"%d9%83%d8%a7%d8%b1%d8%a8-%d8%b3%d8%a7%d9%8a%d9%83%d9%84-%d8%af%d8%a7%d9%8a%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%83%d8%a7%d8%b1%d8%a8-%d8%b3%d8%a7%d9%8a%d9%83%d9%84-%d8%af%d8%a7%d9%8a%d8%aa\/","title":{"rendered":"\u0643\u0627\u0631\u0628 \u0633\u0627\u064a\u0643\u0644 \u062f\u0627\u064a\u062a &#8220;10 \u0646\u0635\u0627\u0626\u062d \u0642\u0628\u0644 \u0627\u062a\u0628\u0627\u0639\u0643 \u0631\u062c\u064a\u0645 Carb Cycling&#8221;"},"content":{"rendered":"<p>\u064a\u0631\u063a\u0628 \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u062f\u0648\u0646 \u062d\u0631\u0645\u0627\u0646 \u0645\u0646 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href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%83%d8%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa-%d9%85%d9%81%d9%8a%d8%af%d8%a9-%d9%88%d9%84%d8%a7-%d9%85%d8%b6%d8%b1%d8%a9-%d9%84%d9%84%d8%ac%d8%b3%d9%85%d8%9f\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/a> \u0623\u0648 \u0627\u0644\u0640 Carb \u0623\u0637\u0639\u0645\u0629 \u062a\u062a\u062d\u0648\u0644 \u0625\u0644\u0649 \u062c\u0644\u0648\u0643\u0648\u0632 \u0641\u0648\u0631 \u0647\u0636\u0645\u0647\u0627\u060c \u0648\u0647\u0630\u0627 \u0645\u0635\u062f\u0631 \u0631\u0626\u064a\u0633\u064a \u0644\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646\u060c \u0648\u064a\u0641\u064a\u062f \u0627\u0644\u062f\u0645\u0627\u063a \u0627\u0644\u0630\u064a \u0644\u0627 \u064a\u0645\u0643\u0646 \u0627\u0639\u062a\u0645\u0627\u062f\u0647 \u0639\u0644\u0649 \u0623\u064a \u0645\u0635\u062f\u0631 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\u0627\u0644\u0641\u0627\u0643\u0647\u0629\u060c \u0627\u0644\u0639\u0635\u0627\u0626\u0631.<\/li>\n<li><strong>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629<\/strong> (\u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a)<br \/>\n\u0645\u062b\u0644: \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u0628\u0648\u0628\u060c \u0648\u0627\u0644\u0645\u0643\u0631\u0648\u0646\u0629\u060c \u0648\u0627\u0644\u0623\u0631\u0632\u060c \u0648\u0627\u0644\u062e\u0628\u0632.<\/li>\n<\/ol>\n<blockquote>\n<p style=\"text-align: right;\">\u0647\u0644 \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0627\u0644\u0627\u0645\u062a\u0646\u0627\u0639 \u0639\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0637\u0639\u0627\u0645\u061f<br \/>\n\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0628\u0627\u0644\u0637\u0628\u0639 \u0644\u0627\u060c \u0648\u0644\u0643\u0646 \u0639\u0644\u064a\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 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loading=\"lazy\" class=\"aligncenter wp-image-7748 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0643\u0627\u0631\u0628-\u0633\u0627\u064a\u0643\u0644-\u062f\u0627\u064a\u062a.jpg\" alt=\"\u0643\u0627\u0631\u0628 \u0633\u0627\u064a\u0643\u0644 \u062f\u0627\u064a\u062a\" width=\"750\" height=\"420\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0643\u0627\u0631\u0628-\u0633\u0627\u064a\u0643\u0644-\u062f\u0627\u064a\u062a.jpg 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0643\u0627\u0631\u0628-\u0633\u0627\u064a\u0643\u0644-\u062f\u0627\u064a\u062a-300x168.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h5><span style=\"color: #ff6600;\">\u0646\u0638\u0627\u0645 \u0643\u0627\u0631\u0628 \u0633\u0627\u064a\u0643\u0644 \u0644\u0644\u062a\u0646\u0634\u064a\u0641 \u0643\u064a\u0641 \u064a\u0639\u0645\u0644\u061f<\/span><\/h5>\n<p>\u0648\u0627\u0644\u0622\u0646: 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\u0627\u0644\u062a\u064a \u0646\u062a\u0646\u0627\u0648\u0644 \u0641\u064a\u0647\u0627 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0623\u0648 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u0646\u0633\u0628\u0629 \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 2- 2.5 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li><strong>\u0627\u064a\u0627\u0645 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong> (20% \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629)<br \/>\n\u0648\u062a\u062a\u0637\u0644\u0628 \u062a\u0644\u0643 \u0627\u0644\u0623\u064a\u0627\u0645 \u0646\u0633\u0628\u0629 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u062a\u062e\u0637\u0649 \u0646\u0635\u0641 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644\u00a0\u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li><strong>\u0623\u064a\u0627\u0645 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong> (\u0623\u0642\u0644 \u0645\u0646 10% \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629)<br \/>\n\u0648\u0647\u0649 \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u064a \u062a\u0646\u062e\u0641\u0636 \u0641\u064a\u0647\u0627 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648\u062a\u0643\u0627\u062f \u062a\u0643\u0648\u0646 \u0645\u0646\u0639\u062f\u0645\u0629.<\/li>\n<\/ul>\n<p>\u0645\u0627 \u0632\u0627\u0644 \u0627\u0644\u0623\u0645\u0631 \u0635\u0639\u0628\u0627\u061f \u062f\u0639\u0646\u0627 \u0646\u0643\u062a\u0634\u0641 \u062c\u062f\u0648\u0644 \u0623\u0633\u0628\u0648\u0639\u064a \u0643\u0645\u062b\u0627\u0644 \u0644\u0644\u062a\u0639\u0631\u0641 \u0625\u0644\u0649 \u0637\u0631\u064a\u0642\u0629 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a:<\/p>\n<h6 style=\"text-align: center;\"><span style=\"color: #ff6600;\">\u0646\u0645\u0648\u0630\u062c \u0643\u0627\u0631\u0628 \u0633\u0627\u064a\u0643\u0644 \u0623\u0633\u0628\u0648\u0639\u064a\u00a0<\/span><\/h6>\n<table>\n<tbody>\n<tr>\n<td width=\"78\">\n<p style=\"text-align: center;\"><strong>\u064a\u0648\u0645\/\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center;\" width=\"94\"><strong>\u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0623\u0648\u0644\u0649<\/strong><\/td>\n<td style=\"text-align: center;\" width=\"97\"><strong>\u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629<\/strong><\/td>\n<td style=\"text-align: center;\" width=\"86\"><strong>\u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629<\/strong><\/td>\n<td style=\"text-align: center;\" width=\"85\"><strong>\u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0631\u0627\u0628\u0639\u0629<\/strong><\/td>\n<td width=\"113\">\n<p style=\"text-align: center;\"><strong>\u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062e\u0627\u0645\u0633\u0629<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"78\">\n<p style=\"text-align: center;\"><strong>\u064a\u0648\u0645 \u0645\u0646\u062e\u0641\u0636 \u00a0\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong><\/p>\n<\/td>\n<td width=\"94\">2 \u0628\u064a\u0636\u0629 \u0645\u062e\u0641\u0648\u0642\u0629\u060c \u0648\u0641\u0644\u0641\u0644 \u0623\u062d\u0645\u0631.<\/td>\n<td width=\"97\">\u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0639 \u0627\u0644\u062a\u0648\u062a.<\/td>\n<td width=\"86\">85 \u062c\u0631\u0627\u0645 \u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a \u0645\u0639 \u0643\u0648\u0628 \u0647\u0644\u064a\u0648\u0646.<\/td>\n<td width=\"85\">1\/3 \u0643\u0648\u0628 \u0634\u0648\u0641\u0627\u0646 \u0645\u0639 10 \u062d\u0628\u0627\u062a \u0644\u0648\u0632<\/td>\n<td width=\"113\">85 \u062c\u0631\u0627\u0645 \u0627\u0633\u062a\u064a\u0643 \u0645\u0634\u0648\u064a \u0645\u0639 2 \u0643\u0648\u0628 \u0628\u0631\u0648\u0643\u0644\u064a \u0623\u0648 \u0642\u0631\u0646\u0628\u064a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631.<\/td>\n<\/tr>\n<tr>\n<td width=\"78\">\n<p style=\"text-align: center;\"><strong>\u064a\u0648\u0645 \u0645\u0631\u062a\u0641\u0639 \u00a0\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong><\/p>\n<\/td>\n<td width=\"94\">\u0646\u0635\u0641 \u0643\u0648\u0628 \u062f\u0642\u064a\u0642 \u0634\u0648\u0641\u0627\u0646 \u0645\u0639 \u0627\u0644\u062c\u0632\u0631 \u0648\u0627\u0644\u062a\u0648\u062a.<\/td>\n<td width=\"97\">\u062a\u0641\u0627\u062d \u0645\u0639 2 \u0645\u0644\u0639\u0642\u0629 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a.<\/td>\n<td width=\"86\">\u0646\u0635\u0641 \u0634\u0637\u064a\u0631\u0629 \u062f\u064a\u0643 \u0631\u0648\u0645\u064a \u0645\u0639 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644.<\/td>\n<td width=\"85\">\u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0633\u0644\u0637\u0629 \u0645\u0639 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0648\u0643\u0648\u0628 \u0643\u064a\u0646\u0648\u0627.<\/td>\n<td width=\"113\">3 \u0623\u0648\u0646\u0635\u0627\u062a \u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a \u0645\u0639 \u0643\u0648\u0628 \u0645\u0643\u0631\u0648\u0646\u0629 \u0628\u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<blockquote>\n<p style=\"text-align: center;\"><em>\u0646\u0630\u0643\u0631\u0643.. \u0623\u0646 \u0627\u0644\u0646\u0645\u0648\u0630\u062c \u0627\u0644\u0633\u0627\u0628\u0642 \u0645\u062c\u0631\u062f \u0645\u062b\u0627\u0644\u060c \u0641\u0642\u062f \u0644\u0627 \u062a\u062a\u0627\u062d \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u064a\u0629 \u0644\u062a\u0648\u0641\u064a\u0631 \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629\u060c \u0648\u0639\u0644\u064a\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0628\u062f\u0627\u0626\u0644 \u0627\u0644\u0645\u062a\u0627\u062d\u0629 \u0648\u0641\u0642\u064b\u0627 \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u0645\u0627\u062f\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u062a\u0648\u0641\u0631\u0629 \u0641\u064a \u0645\u0646\u0637\u0642\u062a\u0643.<\/em><\/p>\n<\/blockquote>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7749 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0641\u0648\u0627\u0626\u062f-\u0643\u0627\u0631\u0628-\u0633\u0627\u064a\u0643\u0644.jpeg\" alt=\"\u0641\u0648\u0627\u0626\u062f \u0643\u0627\u0631\u0628 \u0633\u0627\u064a\u0643\u0644\" width=\"640\" height=\"480\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0641\u0648\u0627\u0626\u062f-\u0643\u0627\u0631\u0628-\u0633\u0627\u064a\u0643\u0644.jpeg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0641\u0648\u0627\u0626\u062f-\u0643\u0627\u0631\u0628-\u0633\u0627\u064a\u0643\u0644-300x225.jpeg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<h3><span style=\"color: #ff6600;\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0643\u0627\u0631\u0628 \u0633\u0627\u064a\u0643\u0644<\/span><\/h3>\n<p>\u0623\u0645\u0627 \u0639\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u062f\u0648\u0631\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0641\u0646\u062c\u062f \u0623\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0643\u0648\u0646\u0647\u0627 \u0639\u0646\u0635\u0631 \u0645\u0647\u0645 \u0644\u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0625\u0644\u0627 \u0623\u0646\u0647 \u0633\u0644\u0627\u062d \u0630\u0648 \u062d\u062f\u064a\u0646 \u0641\u0647\u0649:<\/p>\n<ul>\n<li>\u062a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629.<\/li>\n<li>\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n<li>\u0648\u062a\u0633\u0647\u0645 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646.<\/li>\n<\/ul>\n<p>\u0648\u0644\u0643\u0646\u0647\u0627 \u0631\u063a\u0645 \u0647\u0630\u0627 \u062a\u0633\u0647\u0645 \u0641\u064a \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0625\u0646\u0633\u0648\u0644\u064a\u0646\u060c \u0648\u0645\u0646 \u0647\u0646\u0627 \u062f\u0639\u0646\u0627 \u0646\u062a\u0639\u0631\u0641 \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0627\u0644\u0623\u0636\u0631\u0627\u0631 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0639\u0646\u062f \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u062f\u0648\u0631\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n<h4><span style=\"color: #ff6600;\">\u0627\u0636\u0631\u0627\u0631 \u0627\u0644\u0643\u0627\u0631\u0628 \u0633\u0627\u064a\u0643\u0644 \u0648\u0647\u0644 \u0647\u0648 \u0622\u0645\u0646\u00a0<\/span><\/h4>\n<p>\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646\u0647 \u0639\u0646\u062f \u062a\u0642\u0644\u064a\u0644 \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u0627\u0639\u062a\u062f\u062a \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0644\u0641\u062a\u0631\u0629 \u0645\u0639\u064a\u0646\u0629\u060c \u062b\u0645 \u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646 \u062a\u0646\u0627\u0648\u0644\u0647\u0627\u060c \u0623\u0648 \u062a\u0642\u0644\u064a\u0644\u0647\u0627 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627\u060c \u0642\u062f \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0623\u0648 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0642\u062f \u064a\u0638\u0647\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u0639\u0631\u0627\u0636\u060c \u0648\u0639\u0644\u064a\u0647 \u0646\u062c\u062f \u0623\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0639\u062f\u062f \u0645\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u0623\u064a\u0627\u0645 \u0642\u062f \u064a\u0633\u0628\u0628 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li>\u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645.<\/li>\n<li>\u0642\u062f \u064a\u0633\u0628\u0628 \u0627\u0644\u0623\u0631\u0642.<\/li>\n<li>\u0623\u0648 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645.<\/li>\n<li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u0639\u0628.<\/li>\n<li>\u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0648\u062e\u0627\u0635\u0629 \u0641\u064a \u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u062f\u0627\u064a\u062a.<\/li>\n<li>\u0646\u0636\u064a\u0641 \u0625\u0644\u0649 \u0630\u0644\u0643 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e.<\/li>\n<li>\u0648\u0628\u0627\u0644\u0637\u0628\u0639 \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629.<\/li>\n<\/ul>\n<p>\u0648\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u062a\u062c\u0646\u0628 \u0627\u062a\u0628\u0627\u0639 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u062f\u0648\u0646 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0637\u0628\u064a\u0629\u060c \u0643\u0645\u0627 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u063a\u064a\u0631 \u0645\u0646\u0627 \u0633\u0628 \u0644\u0643\u0644 \u0645\u0646: \u0627\u0644\u062d\u0627\u0645\u0644\u060c \u0627\u0644\u0645\u0631\u0636\u0639\u060c \u0645\u0631\u0636\u0649 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u0643\u0638\u0631\u064a\u0629.<\/p>\n<h5 style=\"text-align: center;\"><span style=\"color: #ff6600;\">\u062c\u062f\u0648\u0644 \u0646\u0638\u0627\u0645 \u0627\u0644\u0643\u0627\u0631\u0628\u00a0<\/span><span style=\"color: #ff6600;\">Carb Cycling<\/span><\/h5>\n<table>\n<tbody>\n<tr>\n<td width=\"78\"><strong>\u0627\u0644\u064a\u0648\u0645<\/strong><\/td>\n<td width=\"94\"><strong>\u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"78\"><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644 <\/strong><\/td>\n<td width=\"94\">50 \u062c\u0631\u0627\u0645\u064b\u0627<\/td>\n<\/tr>\n<tr>\n<td width=\"78\"><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a<\/strong><\/td>\n<td width=\"94\">100 \u062c\u0631\u0627\u0645\u064b\u0627<\/td>\n<\/tr>\n<tr>\n<td width=\"78\"><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0644\u062b<\/strong><\/td>\n<td width=\"94\">150 \u062c\u0631\u0627\u0645\u064b\u0627<\/td>\n<\/tr>\n<tr>\n<td width=\"78\"><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u0628\u0639 <\/strong><\/td>\n<td width=\"94\">200 \u062c\u0631\u0627\u0645\u064b\u0627<\/td>\n<\/tr>\n<tr>\n<td width=\"78\"><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062e\u0627\u0645\u0633<\/strong><\/td>\n<td width=\"94\">125 \u062c\u0631\u0627\u0645\u064b\u0627<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<blockquote>\n<p style=\"text-align: center;\"><em>\u062d\u0627\u0644\u0629 \u0627\u062a\u0628\u0627\u0639\u0643 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0648\u0645\u0644\u0627\u062d\u0638\u0629 \u0623\u064a \u0639\u0631\u0636 \u062c\u0627\u0646\u0628\u064a\u060c \u062a\u0648\u0642\u0641 \u0641\u0648\u0631\u064b\u0627 \u0639\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645\u060c \u0648\u0631\u0627\u062c\u0639 \u0637\u0628\u064a\u0628\u0643 \u0627\u0644\u0645\u062e\u062a\u0635.<\/em><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/bit.ly\/3zAA98X\" 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<\/blockquote>\n<h6><span style=\"color: #ff6600;\">\u0647\u0644 \u0627\u0644\u0643\u0627\u0631\u0628 \u0633\u0627\u064a\u0643\u0644 \u0627\u0645\u0646 \u0648\u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u062c\u0645\u064a\u0639<\/span><\/h6>\n<p>\u0625\u0646 \u0646\u0638\u0627\u0645 \u062f\u0648\u0631\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0645\u062f\u0649\u060c \u0648\u0647\u0648 \u0645\u0641\u064a\u062f \u0648\u0645\u0646\u0627\u0633\u0628 \u0644\u0646\u0648\u0639 \u0645\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646\u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u063a\u0628\u0648\u0646 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0648\u0632\u0646\u0647\u0645\u060c \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u060c \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0637\u0627\u0642\u062a\u0647\u0645\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646\u0627\u0633\u0628 \u0644\u0645\u0646 \u064a\u0645\u0627\u0631\u0633 \u0631\u064a\u0627\u0636\u0629 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645\u060c \u0648\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0642\u0648\u0649\u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0627\u062a\u0628\u0627\u0639\u0647 \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n<ul>\n<li>\u0623\u0648\u0644 3 \u0623\u064a\u0627\u0645 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<br \/>\n(100-125 \u062c\u0631\u0627\u0645 \u0641\u064a \u0627\u0644\u064a\u0648\u0645).<\/li>\n<li>\u0623\u0645\u0627 \u0639\u0646 \u0627\u0644\u064a\u0648\u0645\u064a\u0646 \u0627\u0644\u0645\u062a\u0628\u0642\u064a\u064a\u0646 \u0641\u064a\u0639\u062a\u0645\u062f\u0627 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<br \/>\n(175- 275 \u062c\u0631\u0627\u0645 \u0641\u064a \u0627\u0644\u064a\u0648\u0645).<\/li>\n<\/ul>\n<p>\u0628\u0627\u062e\u062a\u0635\u0627\u0631\u060c \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u064a \u062a\u0645\u0627\u0631\u0633 \u0641\u064a\u0647\u0627 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631\u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062d\u0627\u0644\u0629 \u0645\u0645\u0627\u0631\u0633\u0629 \u0646\u0634\u0627\u0637 \u0628\u062f\u0646\u064a \u0623\u0642\u0644 \u0646\u0633\u0628\u064a\u064b\u0627.<\/p>\n<h3 style=\"text-align: center;\"><span style=\"color: #ff6600;\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0636\u0627\u0631\u0629<\/span><\/h3>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0639\u0631\u0641 \u0625\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0643\u0648\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d8%a3%d9%84%d9%8a%d8%a7%d9%81-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/a>\u060c \u0648\u0628\u0637\u064a\u0626\u0629 \u0627\u0644\u0647\u0636\u0645\u060c \u0648\u063a\u064a\u0631 \u0645\u0639\u0627\u0644\u062c\u0629 \u0623\u0648 \u0645\u0635\u0646\u0639\u0629\u060c \u0648\u0644\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0623\u0648 \u0627\u0644\u062f\u0642\u064a\u0642 \u0627\u0644\u0623\u0628\u064a\u0636\u060c \u0648\u0641\u064a \u0627\u0644\u062a\u0627\u0644\u064a \u0646\u062a\u0639\u0631\u0641 \u0625\u0644\u0649 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0648\u0627\u0644\u0636\u0627\u0631\u0629:<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"106\">\n<p style=\"text-align: center;\"><strong>\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<br \/>\n\u0645\u0641\u064a\u062f\u0629<\/strong><\/p>\n<\/td>\n<td width=\"128\">\n<p style=\"text-align: center;\"><strong>\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<br \/>\n\u0636\u0627\u0631\u0629<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"106\">\u0646\u0634\u0627 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/td>\n<td width=\"128\">\u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0627\u0644\u0645\u062d\u0644\u0627\u0629<\/td>\n<\/tr>\n<tr>\n<td width=\"106\">\u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/td>\n<td width=\"128\">\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0648\u0627\u0644\u0645\u062d\u0641\u0648\u0638\u0629<\/td>\n<\/tr>\n<tr>\n<td width=\"106\">\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629<\/td>\n<td width=\"128\">\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629<\/td>\n<\/tr>\n<tr>\n<td width=\"106\">\u0627\u0644\u0628\u0637\u0627\u0637\u0633<\/td>\n<td width=\"128\">\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u063a\u0627\u0632\u064a\u0629<\/td>\n<\/tr>\n<tr>\n<td width=\"106\">\u0627\u0644\u0641\u0627\u0643\u0647\u0629<\/td>\n<td width=\"128\">\u0627\u0644\u062d\u0644\u0648\u0649<\/td>\n<\/tr>\n<tr>\n<td width=\"106\">\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a<\/td>\n<td width=\"128\">\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629<\/td>\n<\/tr>\n<tr>\n<td width=\"106\">\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a<\/td>\n<td width=\"128\">\u0627\u0644\u062f\u0642\u064a\u0642 \u0627\u0644\u0623\u0628\u064a\u0636<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4><img loading=\"lazy\" class=\"aligncenter wp-image-2124 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.jpg\" alt=\"\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\" width=\"750\" height=\"500\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.jpg 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h4>\n<h4><span style=\"color: #ff6600;\">\u0645\u0627 \u0647\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0636\u0627\u0631\u0629<\/span><\/h4>\n<p>\u0648\u064a\u0645\u0643\u0646\u0646\u0627 \u0628\u0627\u062e\u062a\u0635\u0627\u0631 \u0627\u0644\u062a\u0639\u0631\u0641 \u0625\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0646\u0642\u0627\u0637 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644\u0643 \u062a\u0639\u0631\u0641 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0637\u0639\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0636\u0627\u0631\u0629 \u0623\u0648 \u063a\u064a\u0631 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u062c\u0633\u0645\u060c \u0648\u0644\u0644\u0643\u0627\u0631\u0628 \u0633\u0627\u064a\u0643\u0644\u060c \u0648\u0647\u0649 \u0643\u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n<ul>\n<li>\u0625\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0636\u0627\u0631\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0627\u0644\u064a\u0629.<\/li>\n<li>\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631.<\/li>\n<li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u062d\u062a\u0648\u0627\u0626\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u062f\u0642\u064a\u0642 \u0627\u0644\u0623\u0628\u064a\u0636 \u0623\u0648 \u0645\u0634\u062a\u0642\u0627\u062a\u0647.<\/li>\n<li>\u0648\u0646\u062c\u062f \u0623\u0646\u0647\u0627 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/li>\n<li>\u0643\u0645\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/li>\n<li>\u0648\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645.<\/li>\n<li>\u0643\u0645\u0627 \u0642\u062f \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629.<\/li>\n<li>\u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u0641\u0647\u0649 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u062d\u0648\u0644\u0629 \u0648\u0627\u0644\u0643\u0648\u0644\u0633\u062a\u0631\u0648\u0644.<\/li>\n<\/ul>\n<h5><span style=\"color: #ff6600;\">\u062a\u062d\u0627\u0644\u064a\u0644 \u0642\u0628\u0644 \u0631\u062c\u064a\u0645 carb cycling\u00a0<\/span><\/h5>\n<p>\u0648\u0628\u0639\u062f \u0623\u0646 \u062a\u0639\u0631\u0641\u0646\u0627 \u0625\u0644\u0649 \u0643\u0644 \u0645\u0627 \u064a\u062e\u0635 \u0646\u0638\u0627\u0645 Carb Cycling \u0639\u0644\u064a\u0646\u0627 \u0623\u0646 \u0646\u062a\u0639\u0631\u0641 \u0625\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0641\u062d\u0648\u0635\u0627\u062a \u0627\u0644\u0648\u0627\u062c\u0628 \u0639\u0645\u0644\u0647\u0627 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0623\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a\u060c \u0623\u0648 \u0627\u062a\u0628\u0627\u0639 \u0623\u064a \u062f\u0627\u064a\u062a\u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u062a\u0639\u0631\u0641 \u0625\u0644\u0649 \u0623\u0647\u0645 \u0627\u0644\u0641\u062d\u0648\u0635\u0627\u062a:<\/p>\n<ol>\n<li>\u0639\u0644\u064a\u0643 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0637\u0628\u064a\u0628 \u0645\u062e\u062a\u0635 \u0648\u0627\u0644\u062e\u0636\u0648\u0639 \u0644\u0644\u0643\u0634\u0641 \u0627\u0644\u0639\u0627\u0645.<\/li>\n<li>\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0642\u064a\u0627\u0633 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/li>\n<li>\u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a \u0641\u064a \u0627\u0644\u062f\u0645.<\/li>\n<li>\u0642\u0645 \u0628\u0641\u062d\u0635 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629.<\/li>\n<li>\u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u062a\u062d\u0644\u064a\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f.<\/li>\n<li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u062d\u0627\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629.<\/li>\n<li>\u0648\u0627\u0644\u0623\u0647\u0645 \u0647\u0648 \u062a\u062d\u0644\u064a\u0644 \u0635\u0648\u0631\u0629 \u0627\u0644\u062f\u0645 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/li>\n<li>\u0648\u064a\u0645\u0643\u0646\u0643 \u0639\u0645\u0644 \u062a\u062d\u0644\u064a\u0644 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a \u0627\u0644\u0635\u0627\u0626\u0645 \u0648\u0627\u0644\u0641\u0627\u0637\u0631 \u0648\u0627\u0644\u0645\u062a\u0631\u0627\u0643\u0645.<\/li>\n<li>\u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u0627\u0639\u0631\u0636 \u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062a\u062d\u0627\u0644\u064a\u0644 \u0639\u0644\u0649 \u0637\u0628\u064a\u0628\u0643 \u0648\u0633\u064a\u062e\u0628\u0631\u0643 \u0628\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u0646\u0627\u0633\u0628.<\/li>\n<li>\u0648\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u062a\u0644\u0643 \u0627\u0644\u062a\u062d\u0627\u0644\u064a\u0644 \u0643\u0644 3 \u0634\u0647\u0648\u0631 \u0623\u0648 \u062d\u0633\u0628 \u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0637\u0628\u064a\u0628.<\/li>\n<\/ol>\n<blockquote>\n<p style=\"text-align: center;\"><em>\u0644\u0627 \u062a\u0646\u0633\u0649 \u0625\u0646 \u0627\u062a\u0628\u0627\u0639 \u0623\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u0627\u0631\u0645 \u0642\u062f \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0635\u062d\u062a\u0643 \u0633\u0644\u0628\u064b\u0627\u060c \u0648\u0644\u0647\u0630\u0627 \u0646\u0646\u0635\u062d \u062f\u0627\u0626\u0645\u064b\u0627 \u0628\u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0627\u0644\u0645\u062e\u062a\u0635 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0623\u064a \u0631\u0648\u062a\u064a\u0646 \u063a\u0630\u0627\u0626\u064a\u060c \u0623\u0648 \u062d\u062a\u0649 \u0627\u0639\u062a\u0645\u0627\u062f \u0637\u0639\u0627\u0645 \u0645\u0639\u064a\u0646 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a.. \u0648\u062a\u0630\u0643\u0631 \u062f\u0627\u0626\u0645\u064b\u0627.. \u0635\u062d\u062a\u0643 \u0623\u0648\u0644\u0648\u064a\u0629.<\/em><\/p>\n<\/blockquote>\n<p>\u062a\u0639\u0631\u0641\u0646\u0627 \u0645\u0639\u064b\u0627 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645 <strong>\u0643\u0627\u0631\u0628 \u0633\u0627\u064a\u0643\u0644<\/strong> \u0648\u0645\u0635\u0627\u062f\u0631\u0647 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f\u0647 \u0648\u0623\u0636\u0631\u0627\u0631\u0647 \u0644\u0644\u062c\u0633\u0645\u060c \u0648\u0623\u062e\u064a\u0631\u064b\u0627: \u0647\u0644 \u0644\u062f\u064a\u0643 \u062a\u062c\u0631\u0628\u0629 \u064a\u0645\u0643\u0646\u0643 \u0645\u0634\u0627\u0631\u0643\u062a\u0647\u0627 \u0645\u0639\u0646\u0627 \u062d\u0648\u0644 \u0646\u0638\u0627\u0645 \u0627\u0644\u0643\u0627\u0631\u0628\u061f \u0648\u0625\u0646 \u0644\u0645 \u062a\u0628\u062f\u0623 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0628\u0639\u062f\u060c \u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643 \u0627\u0644\u0645\u062e\u062a\u0635 \u062d\u062a\u0649 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" 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","protected":false},"excerpt":{"rendered":"<p>\u064a\u0631\u063a\u0628 \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0641\u064a 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