{"id":94,"date":"2018-08-11T18:12:09","date_gmt":"2018-08-11T16:12:09","guid":{"rendered":"http:\/\/elcoach.me:85\/?p=94"},"modified":"2022-01-13T15:09:45","modified_gmt":"2022-01-13T13:09:45","slug":"%d8%ae%d8%b1%d8%a7%d9%81%d8%a7%d8%aa-%d8%b9%d9%86-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d9%88%d8%a7%d9%84%d8%aa%d8%ba%d8%b0%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%ae%d8%b1%d8%a7%d9%81%d8%a7%d8%aa-%d8%b9%d9%86-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d9%88%d8%a7%d9%84%d8%aa%d8%ba%d8%b0%d9%8a%d8%a9\/","title":{"rendered":"\u0623\u0634\u0647\u0631 5 \u062e\u0631\u0627\u0641\u0627\u062a \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629"},"content":{"rendered":"

\u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0627\u0644\u0645\u063a\u0644\u0648\u0637\u0629 \u0634\u0627\u0626\u0639\u0629 \u0628\u064a\u0646 \u0627\u0644\u0634\u0628\u0627\u0628 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0648\u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631\u060c \u0648\u0647\u064a \u063a\u0627\u0644\u0628\u0627 \u0645\u0639\u0644\u0648\u0645\u0627\u062a \u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646 \u0623\u0634\u0647\u0631 \u062e\u0631\u0627\u0641\u0627\u062a \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0647\u064a:<\/strong>
\n1- \u0627\u0644\u062c\u0633\u0645 \u064a\u0633\u062a\u0641\u064a\u062f \u0645\u0646 30 \u062c\u0631\u0627\u0645 \u0641\u0642\u0637 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629.<\/em>
\n2- \u0643\u062b\u0631\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062a\u0633\u0628\u0628 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0644\u0649.<\/em>
\n3- \u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629.<\/em>
\n4- \u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636 \u064a\u0633\u0628\u0628 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/em>
\n5- \u0627\u0644\u0623\u0643\u0644 \u0644\u064a\u0644\u0627 \u064a\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/em><\/p>\n

\u0648\u063a\u064a\u0631\u0647\u0627 \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a\u060c \u0627\u0644\u062a\u064a \u0644\u0627 \u064a\u0646\u0637\u0628\u0642 \u0639\u0644\u064a\u0647\u0627 \u0648\u0635\u0641 \u0623\u062f\u0642 \u0645\u0646 \u0643\u0644\u0645\u0629 “\u0634\u0627\u0626\u0639\u0627\u062a \u0645\u063a\u0644\u0648\u0637\u0629”\u061f \u0648\u0627\u0644\u0644\u064a \u0623\u062b\u0628\u062a\u062a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u062e\u0637\u0623\u0647\u0627 \u0645\u0646 \u0633\u0646\u064a\u0646\u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u0630\u0644\u0643 \u0645\u0633\u062a\u0645\u0631\u0629 \u0641\u064a \u0627\u0644\u0627\u0646\u062a\u0634\u0627\u0631 \u0628\u0633\u0628\u0628 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0646\u0627\u0633 \u0644\u0647\u0627! \u0627\u0633\u0623\u0644 \u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0639\u0646 \u0623\u064a \u0645\u0639\u0644\u0648\u0645\u0627\u062a \u062a\u0631\u064a\u062f \u0627\u0644\u062a\u062d\u0642\u0642 \u0645\u0646 \u062f\u0642\u062a\u0647\u0627\u060c \u0648\u0633\u064a\u062c\u064a\u0628 \u0639\u0644\u064a\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u062e\u062a\u0635\u0627\u0635\u064a\u064a\u0646 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645 \u0627\u0644\u0639\u0631\u0628\u064a\u060c \u0645\u0639 \u062a\u0648\u0641\u064a\u0631 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a<\/a> \u0645\u062d\u0633\u0648\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062d\u0633\u0628 \u0648\u0632\u0646\u0643 \u0648\u0637\u0648\u0644\u0643 \u0648\u0647\u062f\u0641\u0643\u060c \u0648\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629<\/a> \u0643\u0627\u0645\u0644.<\/p>\n

5 \u062e\u0631\u0627\u0641\u0627\u062a \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629<\/h2>\n

\"\u062e\u0631\u0627\u0641\u0627\u062a<\/p>\n

1- “\u0627\u0644\u062c\u0633\u0645 \u064a\u0633\u062a\u0641\u064a\u062f \u0641\u0642\u0637 \u0645\u0646 \u0663\u0660 \u062c\u0631\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0629”<\/h3>\n

\u0645\u0646 \u0641\u062a\u0631\u0629 \u0643\u0628\u064a\u0631\u0629 \u0627\u0639\u062a\u0642\u062f \u0643\u0644 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646\u060c \u0648\u0627\u0641\u062a\u0631\u0636\u0648\u0627 \u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u0647\u0636\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0663\u0660 \u062c\u0631\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0623\u0648 \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 \u0661\u0665\u0660 \u062c\u0631\u0627\u0645 \u0641\u0631\u0627\u062e \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0629\u060c \u0648\u0628\u0627\u0642\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u062a\u062d\u0648\u0644 \u0644\u062f\u0647\u0648\u0646 \u0623\u0648 \u064a\u062e\u0631\u062c \u0643\u0641\u0636\u0644\u0627\u062a\u060c \u0648\u0627\u0644\u062c\u0633\u0645 \u0644\u0627 \u064a\u0633\u062a\u0641\u0627\u062f \u0645\u0646\u0647.. \u0647\u0644 \u0647\u0630\u0627 \u0627\u0644\u0643\u0644\u0627\u0645 \u0633\u0644\u064a\u0645\u061f<\/p>\n

\u0644\u0646\u0641\u0647\u0645 \u0645\u0646 \u0623\u064a\u0646 \u0623\u062a\u062a \u0627\u0644\u0642\u0627\u0639\u062f\u0629 \u0646\u0631\u062c\u0639 \u0644\u0623\u0633\u0627\u0633 \u0627\u0644\u0643\u0644\u0627\u0645\u060c \u0645\u0646 \u0633\u0646\u064a\u0646 \u0627\u0643\u062a\u0634\u0641\u0648\u0627 \u0623\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a muscle protein synthesis (MPS) \u064a\u062d\u062f\u062b \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0646\u0627\u0648\u0644 \u0645\u0646 \u0662\u0660 \u0625\u0644\u0649 \u0663\u0660 \u062c\u0631\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u0647\u0630\u0647 \u0627\u0644\u0646\u0633\u0628\u0629 \u0625\u0644\u0649 \u0664\u0660 \u062c\u0631\u0627\u0645 \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0629 \u0644\u0627 \u062a\u0641\u064a\u062f \u0641\u064a \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0644\u0643\u0646 \u0647\u0644 \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u062e\u0632\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0648\u064a\u062d\u0648\u0644\u0647 \u0625\u0644\u0649 \u062f\u0647\u0648\u0646\u061f<\/p>\n

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\"\u0648\u062c\u0628\u0627\u062a<\/a><\/p>\n

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\"\u0628\u0631\u0648\u062a\u064a\u0646\"<\/p>\n

2- “\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u064a\u0636\u0631 \u0627\u0644\u0643\u0644\u0649”<\/h3>\n

\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0643\u0644\u0649 \u0647\u064a \u0641\u0644\u062a\u0631\u0629 \u0648\u062a\u0635\u0641\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u063a\u064a\u0631 \u0627\u0644\u0636\u0627\u0631\u0629 \u0648\u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u063a\u0648\u0628 \u0641\u064a\u0647\u0627\u060c \u0645\u062b\u0644\u0627 \u062e\u064f\u0645\u0633 \u0627\u0644\u062f\u0645 \u0627\u0644\u0630\u064a \u064a\u0636\u062e\u0647 \u0627\u0644\u0642\u0644\u0628 \u064a\u0630\u0647\u0628 \u0644\u0644\u0643\u0644\u0649 \u0644\u064a\u062a\u0645 \u0641\u0644\u062a\u0631\u062a\u0647 \u0643\u0644 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u0641\u0625\u0630\u0627 \u0623\u0636\u0641\u0646\u0627 \u0628\u0631\u0648\u062a\u064a\u0646 \u0632\u064a\u0627\u062f\u0629 \u0639\u0644\u0649 \u0634\u063a\u0644 \u0627\u0644\u0643\u0644\u064a\u062a\u064a\u0646 \u0644\u0646 \u064a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631. \u0644\u0630\u0644\u0643 \u0639\u0646\u062f \u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u064a\u062c\u0628 \u0632\u064a\u0627\u062f\u0629 \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621\u060c \u0644\u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u062d\u0627\u0648\u0644 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0646\u0648\u0627\u062a\u062c \u062a\u0641\u0643\u064a\u0643 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0628\u0648\u0644\u060c \u0641\u0644\u0627\u0632\u0645 \u064a\u0643\u0648\u0646 \u0641\u064a\u0647 \u0633\u0648\u0627\u0626\u0644 \u0643\u0641\u0627\u064a\u0629 \u062a\u0639\u0648\u0636 \u0627\u0644\u0645\u0641\u0642\u0648\u062f.<\/p>\n

\u0648\u0647\u0630\u0627 \u0645\u0639\u0646\u0627\u0647 \u0623\u0646 \u062c\u0645\u0644\u0629 (\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0636\u0631 \u0627\u0644\u0643\u0644\u0649) \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0634\u0647\u0631 \u062e\u0631\u0627\u0641\u0627\u062a \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0633\u062a\u0633\u0645\u0639\u0647\u0627 \u0643\u062a\u064a\u0631 \u0644\u0643\u0646\u0647\u0627 \u063a\u064a\u0631 \u0635\u062d\u064a\u062d\u0629.<\/p>\n

\"\u062e\u0631\u0627\u0641\u0627\u062a<\/p>\n

3- “\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629”<\/h3>\n

\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0634\u0628\u0627\u0628 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u064a\u0642\u0648\u0644\u0648\u0646 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629\u060c \u0648\u0625\u0630\u0627 \u0644\u0645 \u062a\u062a\u0646\u0627\u0648\u0644\u0647 \u0645\u0628\u0627\u0634\u0631\u0629 \u0627\u0639\u062a\u0628\u0631 \u0646\u0641\u0633\u0643 \u0644\u0645 \u062a\u062a\u0645\u0631\u0646 \u0648\u0643\u0644 \u0641\u0627\u0626\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u062e\u062a\u0641\u062a! \u0648\u0647\u064a \u0645\u0646 \u0623\u0634\u0647\u0631 \u062e\u0631\u0627\u0641\u0627\u062a \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/a> \u0645\u0627\u00a0\u0627\u0644\u0645\u0642\u0635\u0648\u062f \u0645\u0646 \u0647\u0630\u0627 \u0628\u0634\u0643\u0644 \u0639\u0644\u0645\u064a\u061f \u0627\u0644\u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u064a \u064a\u0642\u0648\u0645 \u0641\u064a\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0633\u062a\u0642\u0628\u0627\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u062e\u0627\u0635\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648\u064a\u0648\u0635\u0644\u0647\u0627 \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u062a\u0628\u062f\u0623 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u062f\u0645 \u0648\u0627\u0644\u0628\u0646\u0627\u0621\u060c \u0627\u0633\u0645\u0647\u0627 (anabolic window) \u0648\u0627\u0644\u0645\u0639\u062a\u0642\u062f \u0627\u0644\u0633\u0627\u0626\u062f \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0641\u062a\u0631\u0629 \u062a\u0643\u0648\u0646 \u0645\u0646 \u0663\u0660 \u0625\u0644\u0649 \u0666\u0660 \u062f\u0642\u064a\u0642\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0644\u0643\u0646 \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0647\u0630\u0647 \u0627\u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0645\u0646 \u0630\u0644\u0643 \u0628\u0643\u062b\u064a\u0631 \u0648\u0645\u0645\u0643\u0646 \u062a\u0635\u0644 \u0644\u0633\u0627\u0639\u0627\u062a.<\/p>\n

\u0644\u0630\u0644\u0643 \u0639\u0646\u062f\u0645\u0627 \u0646\u062a\u062d\u062f\u062b \u0639\u0646 \u0623\u0641\u0636\u0644 \u062a\u0648\u0642\u064a\u062a \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u0647\u0648 \u0644\u064a\u0633 \u0628\u0646\u0641\u0633 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0643\u0645\u064a\u0629\u060c \u064a\u062c\u0628 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u0643\u0644\u0647\u060c \u0644\u064a\u0633 \u0641\u0642\u0637 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0641\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u062f\u0645 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u062d\u062a\u0627\u062c \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u0648\u0627\u0621 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u0623\u0648 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0662\u0664 \u0633\u0627\u0639\u0629. \u0627\u0639\u0631\u0641 \u0623\u0643\u062b\u0631 \u0639\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0643\u064a\u0641 \u062a\u062d\u062f\u062f \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646\u0647<\/a>.<\/p>\n

\"\u062e\u0631\u0627\u0641\u0627\u062a<\/p>\n

4- “\u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636 \u064a\u0633\u0628\u0628 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628”<\/h3>\n

\u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0633\u0646\u064a\u0646 \u0643\u0646\u0627 \u0645\u0634\u0627\u0647\u062f \u0641\u064a \u0627\u0644\u0623\u0641\u0644\u0627\u0645 \u0643\u064a\u0641 \u064a\u0642\u0648\u0645 \u0627\u0644\u0623\u0628\u0637\u0627\u0644 \u0628\u0641\u0635\u0644 \u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636 \u0648\u0623\u0643\u0644 \u0627\u0644\u0628\u064a\u0627\u0636 \u0641\u0642\u0637\u060c \u0648\u0647\u0630\u0627 \u0633\u0628\u0628\u0647 \u0643\u0627\u0646\u062a \u0623\u0628\u062d\u0627\u062b \u0642\u062f\u064a\u0645\u0629 \u0648\u062c\u062f\u062a \u0639\u0644\u0627\u0642\u0629 \u0628\u064a\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645 \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644 \u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636 \u0648\u0647\u0648 \u0628\u0627\u0644\u0637\u0628\u0639 \u0645\u0645\u0643\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n

\u062f\u0639\u0646\u0627 \u0646\u062a\u0643\u0644\u0645 \u0623\u0648\u0644\u0627 \u0639\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u064a\u0636<\/a>\u060c \u0627\u0644\u0628\u064a\u0627\u0636 \u0647\u0648 \u0645\u0635\u062f\u0631 \u0645\u0645\u062a\u0627\u0632 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u060c \u0648\u0644\u0643\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u062e\u0644\u0649 \u0639\u0646 \u0627\u0644\u0635\u0641\u0627\u0631 \u0641\u0627\u0646\u062a \u062a\u0641\u0642\u062f \u0645\u062c\u0645\u0648\u0639\u0629 \u0641\u0648\u0627\u0626\u062f \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0645\u062a\u0627\u0632\u0629\u060c \u0627\u0644\u0628\u064a\u0636\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0641\u064a\u0647\u0627 \u0667 \u062c\u0631\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646\u060c\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0623\u0648\u0645\u064a\u062c\u0627 \u0663 \u0625\u0633\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628\u060c \u0648\u0627\u0644\u0643\u0648\u0644\u064a\u0646\u060c \u0648\u0643\u0644\u0647\u0627 \u0645\u0648\u0627\u062f \u0645\u0641\u064a\u062f\u0629 \u062c\u062f\u0627 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/p>\n

\u0644\u0627 \u062a\u0648\u062c\u062f \u0623\u064a \u062f\u0631\u0627\u0633\u0629 \u0623\u062b\u0628\u062a\u062a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u064a\u0636\u0629 \u0643\u0627\u0645\u0644\u0629 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0628\u0627\u0644\u0639\u0643\u0633 \u0647\u0646\u0627\u0643 \u062f\u0631\u0627\u0633\u0629 \u0641\u064a \u062c\u0627\u0645\u0639\u0629 \u0643\u0648\u0646\u064a\u062a\u064a\u0643\u062a\u060c \u0623\u062b\u0628\u062a\u062a \u0646 \u062a\u0646\u0627\u0648\u0644 \u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636 \u064a\u0632\u064a\u062f \u0646\u0633\u0628\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062f\u0647\u0646\u064a HDL\u060c \u0648\u0647\u0648 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0645\u0641\u064a\u062f. \u0623\u0645\u0627 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0636\u0627\u0631 \u0645\u0648\u062c\u0648\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u062d\u0648\u0644\u0629 \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u064f\u0635\u0646\u0639\u0629. \u0648\u0637\u0627\u0644\u0645\u0627 \u0644\u064a\u0633 \u0644\u062f\u064a\u0643 \u062d\u0627\u0644\u0629 \u0635\u062d\u064a\u0629 \u0645\u0639\u064a\u0646\u0629 \u062a\u0645\u0646\u0639\u0643 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u064a\u0636 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0643\u064c\u0644 \u0627\u0644\u0628\u064a\u0636\u0629 \u0643\u0627\u0645\u0644\u0629!<\/p>\n

\"\u062e\u0631\u0627\u0641\u0627\u062a<\/p>\n

5- “\u0627\u0644\u0623\u0643\u0644 \u0644\u064a\u0644\u0627 \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646”<\/h3>\n

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\"\u0648\u062c\u0628\u0627\u062a<\/a><\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u0627\u062f\u0631: Bodybuilding<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
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