{"id":7918,"date":"2022-03-26T22:55:12","date_gmt":"2022-03-26T20:55:12","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=7918"},"modified":"2023-04-11T03:59:22","modified_gmt":"2023-04-11T01:59:22","slug":"%d8%b3%d9%8a%d8%b1%d9%8a%d8%a7%d8%b3-%d9%85%d8%a7%d8%b3","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d9%8a%d8%b1%d9%8a%d8%a7%d8%b3-%d9%85%d8%a7%d8%b3\/","title":{"rendered":"\u0633\u064a\u0631\u064a\u0627\u0633 \u0645\u0627\u0633 \u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0644 \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u0628\u062f\u0648\u0646 \u0631\u064a\u0627\u0636\u0629\u061f"},"content":{"rendered":"\n<p>\u0641\u064a \u0627\u0644\u0633\u0648\u0642 \u0627\u0644\u0639\u0631\u0628\u064a\u0629 \u0644\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 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\u0627\u0644\u063a\u0630\u0627\u0626\u064a.&nbsp;<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u0647\u0630\u0627 \u0627\u0644\u0645\u0643\u0645\u0644 \u063a\u064a\u0631 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u062c\u0645\u064a\u0639\u060c \u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643 \u0627\u0644\u0645\u062e\u062a\u0635 \u0642\u0628\u0644 \u062a\u0646\u0627\u0648\u0644\u0647.&nbsp;<\/p><\/blockquote>\n\n\n\n<h3><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0645\u0627 \u0647\u0649 \u0645\u0643\u0648\u0646\u0627\u062a \u0628\u0631\u0648\u062a\u064a\u0646 serious mass\u061f<\/mark><\/strong><\/h3>\n\n\n\n<p>\u0646\u062c\u062f \u0623\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u0631\u064a\u0633 \u0645\u0627\u0633 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 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style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0643\u064a\u0641 \u0627\u0633\u062a\u0639\u0645\u0644 \u0633\u064a\u0631\u064a\u0627\u0633 \u0645\u0627\u0633\u061f<\/mark><\/strong><\/h4>\n\n\n\n<p>\u064a\u0630\u0643\u0631 \u0623\u0646 \u062c\u0631\u0639\u0629 \u0628\u0646\u0633\u0628\u0629 2 \u0645\u0643\u064a\u0627\u0644 \u062a\u0633\u0627\u0648\u064a 334 g \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 1250 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a\u060c \u064840 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u062f\u0647\u0648\u0646\u060c \u0648\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 84% \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629\u060c \u0648\u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644\u0647 \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0627\u0644\u062a\u0627\u0644\u064a:&nbsp;<\/p>\n\n\n\n<ol><li>\u0641\u064a \u0643\u0648\u0628 710 \u0645\u0644 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0628\u0627\u0631\u062f \u0623\u0648 \u0627\u0644\u062d\u0644\u064a\u0628 \u0646\u0636\u0639 2 \u0645\u0644\u0639\u0642\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.&nbsp;<\/li><li>\u0648\u064a\u062a\u0645 \u062e\u0644\u0637\u0647\u0627 \u0641\u064a \u062e\u0644\u0627\u0637 \u0643\u0647\u0631\u0628\u064a \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.&nbsp;<\/li><li>\u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062e\u0644\u064a\u0637 \u0645\u062b\u0644 \u0627\u0644\u0645\u0648\u0632 \u0623\u0648 \u0632\u0628\u062f\u0629 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a.&nbsp;<\/li><li>\u0648\u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644 1-3 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645.&nbsp;<\/li><li>\u0648\u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062c\u0631\u0639\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.&nbsp;<\/li><\/ol>\n\n\n\n<p>\u064a\u0630\u0643\u0631 \u0623\u0646 \u0623\u0641\u0636\u0644 \u0648\u0642\u062a \u0644\u062a\u0646\u0627\u0648\u0644 Serious Mass \u0628\u0631\u0648\u062a\u064a\u0646 \u0625\u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062a\u0639\u0648\u064a\u0636 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0627\u0644\u0645\u0641\u0642\u0648\u062f \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0628\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0648\u064a\u0645\u0643\u0646 \u062a\u0646\u0627\u0648\u0644 \u062d\u0635\u0629 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u0628\u0633\u0627\u0639\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0646\u0645\u0648\u060c \u0648\u0627\u0644\u0622\u0646: \u0647\u0644 \u062a\u0628\u062d\u062b \u0639\u0646 \u0633\u0639\u0631 \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u061f \u0625\u0644\u064a\u0643 \u0633\u0639\u0631\u0647 \u0641\u064a \u0645\u0635\u0631 \u0628\u0627\u0644\u062c\u0646\u064a\u0647 \u0648\u0627\u0644\u062f\u0648\u0644\u0627\u0631.&nbsp;<\/p>\n\n\n\n<h5 class=\"has-text-align-center\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0633\u0639\u0631 serious mass \u0641\u064a \u0645\u0635\u0631\u00a0<\/mark><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>\u0639\u0628\u0648\u0629 1.3 \u0643\u062c\u0645 \u0645\u0646 serious Mass<\/td><td>\u0633\u0639\u0631\u0647\u0627 19 \u062f\u0648\u0644\u0627\u0631 \u0623\u0645\u0631\u064a\u0643\u064a.<\/td><\/tr><tr><td>\u0639\u0628\u0648\u0629 2.7 \u0643\u062c\u0645 \u0645\u0646 \u0633\u0631\u064a\u0627\u0633 \u0645\u0627\u0633<\/td><td>\u0633\u0639\u0631\u0647\u0627 28 \u062f\u0648\u0644\u0627\u0631 \u0623\u0645\u0631\u064a\u0643\u064a.<\/td><\/tr><tr><td>\u0639\u0628\u0648\u0629 5.4 \u0643\u062c\u0645 \u0645\u0646 serious mass \u0628\u0631\u0648\u062a\u064a\u0646<\/td><td>\u0633\u0639\u0631\u0647\u0627 46 \u062f\u0648\u0644\u0627\u0631 \u0623\u0645\u0631\u064a\u0643\u064a.<\/td><\/tr><tr><td>\u0648\u0633\u0639\u0631 \u0639\u0628\u0648\u0629 5.4 \u0643\u062c\u0645 \u0641\u064a \u0645\u0635\u0631<\/td><td>\u064a\u062a\u0631\u0627\u0648\u062d \u0633\u0639\u0631\u0647\u0627 \u0628\u064a\u0646 1250: 1550 \u062c\u0646\u064a\u0647 \u0645\u0635\u0631\u064a.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u064a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u0623\u0633\u0639\u0627\u0631 \u0627\u0644\u0648\u0627\u0631\u062f\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u063a\u064a\u064a\u0631\u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0633\u0648\u0642\u060c \u0648\u062d\u0627\u0644\u0629 \u0627\u0644\u0639\u0631\u0636 \u0648\u0627\u0644\u0637\u0644\u0628\u060c \u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u0627\u062e\u062a\u0644\u0627\u0641 \u062d\u062c\u0645 \u0627\u0644\u0639\u0628\u0648\u0629\u060c \u0648\u0623\u0645\u0627\u0643\u0646 \u0628\u064a\u0639\u0647\u0627.&nbsp;<\/p><\/blockquote>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"458\" height=\"458\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0633\u064a\u0631\u064a\u0627\u0633-\u0645\u0627\u0633-2.jpg\" alt=\"\u0633\u064a\u0631\u064a\u0627\u0633 \u0645\u0627\u0633\" class=\"wp-image-7933\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0633\u064a\u0631\u064a\u0627\u0633-\u0645\u0627\u0633-2.jpg 458w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0633\u064a\u0631\u064a\u0627\u0633-\u0645\u0627\u0633-2-300x300.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/03\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0633\u064a\u0631\u064a\u0627\u0633-\u0645\u0627\u0633-2-150x150.jpg 150w\" sizes=\"(max-width: 458px) 100vw, 458px\" \/><\/figure>\n\n\n\n<h6><strong>\u0633<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u064a\u0631\u064a\u0627\u0633 \u0645\u0627\u0633 \u0628\u062f\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646<\/mark><\/strong><\/h6>\n\n\n\n<p>\u0648\u0639\u0646 \u062a\u0646\u0627\u0648\u0644 \u0633\u064a\u0631\u064a\u0627\u0633 Mass \u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0641\u0647\u0648 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u0635\u0648\u0631\u0629 \u0643\u0628\u064a\u0631\u0629\u060c \u0643\u0648\u0646\u0647 \u0645\u0643\u0645\u0644 \u063a\u0630\u0627\u0626\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 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\u064a\u0644\u064a:&nbsp;<\/p>\n\n\n\n<ul><li>\u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u062e\u0627\u0635\u0629 \u0644\u0645\u0646 \u064a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0645\u0639 \u062a\u0646\u0627\u0648\u0644\u0647.&nbsp;<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0643\u0648\u0646\u0647 \u064a\u062c\u0639\u0644 \u0627\u0644\u062c\u0633\u0645 \u0639\u0631\u0636\u0629 \u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0628\u062f.&nbsp;<\/li><li>\u0643\u0645\u0627 \u0642\u062f \u064a\u0633\u0628\u0628 \u062a\u0646\u0627\u0648\u0644\u0647 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0628\u0639\u064a\u062f \u0625\u0644\u0649 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u0644\u064a\u0641 \u0627\u0644\u0643\u0628\u062f.&nbsp;<\/li><li>\u0643\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0633\u062a\u0648\u0649 \u062c\u0644\u0648\u0643\u0648\u0632 \u0627\u0644\u062f\u0645.&nbsp;<\/li><li>\u0648\u064a\u062c\u0639\u0644 \u0627\u0644\u062c\u0633\u0645 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0643\u0631\u064a \u0623\u0648 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0625\u0646\u0633\u0648\u0644\u064a\u0646.&nbsp;<\/li><li>\u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0628\u0628 \u0627\u0646\u062a\u0641\u0627\u062e \u0627\u0644\u0628\u0637\u0646 \u0648\u064a\u0635\u064a\u0628 \u0627\u0644\u0645\u0639\u062f\u0629 \u0628\u0627\u0644\u063a\u0627\u0632\u0627\u062a.&nbsp;<\/li><li>\u0648\u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0625\u0633\u0647\u0627\u0644 \u0648\u0627\u0644\u062a\u0634\u0646\u062c\u0627\u062a.&nbsp;<\/li><li>\u0643\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062d\u0633\u0627\u0633\u0628\u0629 \u0627\u0644\u062b\u064a\u0627\u0645\u064a\u0646.&nbsp;<\/li><li>\u0648\u0645\u0646 \u062b\u0645 \u062a\u0624\u062f\u064a \u062a\u0644\u0643 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0625\u0644\u0649 \u0636\u064a\u0642 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0622\u0644\u0627\u0645 \u0627\u0644\u0635\u062f\u0631.&nbsp;<\/li><li>\u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u0627\u0644\u0623\u0631\u0642 \u0648\u0627\u0644\u063a\u062b\u064a\u0627\u0646.&nbsp;<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0637\u0641\u062d \u0627\u0644\u062c\u0644\u062f\u064a.&nbsp;<\/li><li>\u0648\u0623\u062e\u064a\u0631\u064b\u0627 \u0632\u0631\u0642\u0629 \u0627\u0644\u0634\u0641\u062a\u064a\u0646.&nbsp;<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote has-text-align-center\"><p>\u062d\u0627\u0644\u0629 \u062a\u0646\u0627\u0648\u0644 \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0638\u0647\u0648\u0631 \u0623\u064a \u0639\u0631\u0636 \u062c\u0627\u0646\u0628\u064a \u062a\u0648\u0642\u0641 \u0641\u0648\u0631\u064b\u0627 \u0639\u0646 \u062a\u0646\u0627\u0648\u0644\u0647 \u0648\u062a\u0648\u062c\u0647 \u0625\u0644\u0649 \u0627\u0644\u0637\u0648\u0627\u0631\u0626 \u0648\u0631\u0627\u062c\u0639 \u0627\u0644\u0637\u0628\u064a\u0628 \u0627\u0644\u0645\u062e\u062a\u0635.&nbsp;<\/p><\/blockquote>\n\n\n\n<h4><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0641\u0626\u0627\u062a \u0645\u0645\u0646\u0648\u0639\u0629 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 serious mass protein<\/mark><\/h4>\n\n\n\n<p>\u0646\u0638\u0631\u064b\u0627 \u0644\u0627\u062d\u062a\u0648\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u0645\u0643\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0641\u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0641\u0626\u0627\u062a \u0627\u0644\u0645\u0645\u0646\u0648\u0639\u0629 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644\u0647 \u0623\u0647\u0645\u0647\u0627:&nbsp;<\/p>\n\n\n\n<ul><li>\u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u062b\u0646\u0627\u0621 \u0641\u0631\u0629 \u0627\u0644\u062d\u0645\u0644 \u0648\u0627\u0644\u0631\u0636\u0627\u0639\u0629.&nbsp;<\/li><li>\u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u062f\u0648\u0646 \u0627\u0644\u0640 18 \u0633\u0646\u0629.&nbsp;<\/li><li>\u0645\u0646 \u064a\u0639\u0627\u0646\u064a \u0645\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062b\u064a\u0627\u0645\u064a\u0646.&nbsp;<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u0631\u0636\u0649 \u0627\u0644\u0633\u0643\u0631\u064a.&nbsp;<\/li><li>\u0648\u0645\u0631\u0636\u0649 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629 \u0648\u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644.&nbsp;<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u0631\u0636\u0649 \u0627\u0644\u062c\u0644\u0637\u0627\u062a \u0648\u0627\u0644\u0633\u0643\u062a\u0627\u062a \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629.&nbsp;<\/li><li>\u0648\u0643\u0630\u0644\u0643 \u0645\u0646 \u0644\u062f\u064a\u0647\u0645 \u062a\u0627\u0631\u064a\u062e \u0644\u0623\u064a \u0645\u0631\u0636 \u0645\u0632\u0645\u0646 \u0641\u064a \u0627\u0644\u0639\u0627\u0626\u0644\u0629.&nbsp;<\/li><li>\u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u0645\u0631\u0636\u0649 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.&nbsp;<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u0644\u0627 \u0646\u0646\u0635\u062d \u0628\u062a\u0646\u0627\u0648\u0644 \u0623\u064a \u0645\u0643\u0645\u0644 \u063a\u0630\u0627\u0626\u064a\u060c \u0623\u0648 \u0627\u0639\u062a\u0645\u0627\u062f \u0623\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a\u060c \u062f\u0648\u0646 \u0627\u0644\u062e\u0636\u0648\u0639 \u0625\u0644\u0649 \u0627\u0644\u0641\u062d\u0635 \u0627\u0644\u0637\u0628\u064a\u060c \u0623\u0648 \u0628\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0629\u060c \u0645\u0639 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0646\u0635\u0627\u0626\u062d \u0637\u0628\u064a\u0628\u0643 \u0648\u0645\u062f\u0631\u0628\u0643 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.&nbsp;<\/p><\/blockquote>\n\n\n\n<p>\u0627\u0643\u062a\u0634\u0641\u0646\u0627 \u0645\u0639\u064b\u0627 \u0625\u0644\u0649 \u0623\u0647\u0645 \u0645\u0643\u0648\u0646\u0627\u062a \u0633\u064a\u0631\u064a\u0627\u0633 \u0645\u0627\u0633 \u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u0641\u0648\u0627\u0626\u062f\u0647\u060c \u0648\u0623\u0636\u0631\u0627\u0631\u0647\u060c \u0648\u0633\u0639\u0631\u0647 \u0641\u064a \u0645\u0635\u0631\u060c \u0648\u0623\u062e\u064a\u0631\u064b\u0627: \u0647\u0644 \u0644\u062f\u064a\u0643 \u0623\u064a \u062a\u062c\u0631\u0628\u0629 \u0645\u0639 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u061f \u0634\u0627\u0631\u0643\u0646\u0627 \u062a\u062c\u0631\u0628\u062a\u0643 \u0641\u064a \u062a\u0639\u0644\u064a\u0642 \u0648\u0643\u0646 \u0645\u0644\u0647\u0645\u064b\u0627 \u0644\u063a\u064a\u0631\u0643.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"728\" height=\"90\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/728x90Yellow01.png\" alt=\"\u0628\u0631\u0646\u0627\u0645\u062c \u0645\u0643\u0645\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-3165\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/728x90Yellow01.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/728x90Yellow01-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u0641\u064a \u0627\u0644\u0633\u0648\u0642 \u0627\u0644\u0639\u0631\u0628\u064a\u0629 \u0644\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u064a \u064a\u0646\u0635\u062d \u0628\u0647\u0627 \u0628\u0639\u0636 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c \u0648\u0645\u062f\u0631\u0628\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645\u060c \u0648\u064a\u0639\u062f \u0633\u064a\u0631\u064a\u0627\u0633 \u0645\u0627\u0633 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0634\u0647\u0631 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0646\u0643\u062a\u0634\u0641 \u0623\u0647\u0645 \u0645\u0643\u0648\u0646\u0627\u062a\u0647 \u0648\u0641\u0648\u0627\u0626\u062f\u0647 \u0648\u0627\u0644\u0641\u0626\u0627\u062a \u0627\u0644\u0645\u0645\u0646\u0648\u0639\u0629 \u0645\u0646\u0647.. \u0645\u0633\u062a\u0639\u062f\u061f&nbsp; \u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c 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