{"id":9617,"date":"2022-07-19T15:27:49","date_gmt":"2022-07-19T13:27:49","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=9617"},"modified":"2023-04-11T03:59:47","modified_gmt":"2023-04-11T01:59:47","slug":"%d8%b3%d8%a8%d8%a8-%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%83%d8%aa%d9%84%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d9%8a%d8%a9-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d8%a8%d8%a8-%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%83%d8%aa%d9%84%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d9%8a%d8%a9-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1\/","title":{"rendered":"\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621"},"content":{"rendered":"\n<p>\u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631\u060c \u0648\u0639\u062f\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u064a\u0641\u0642\u062f \u0627\u0644\u062c\u0633\u0645 \u0646\u0633\u0628\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0642\u062f \u062a\u0632\u062f\u0627\u062f \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u0639\u062a\u0642\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u062a\u0639\u0646\u064a \u0623\u0646 \u064a\u0635\u0628\u062d \u062c\u0633\u0645\u0647\u0627 \u064a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0630\u0643\u0648\u0631\u064a \u0645\u0646\u0647 \u0644\u0644\u0623\u0646\u062b\u0648\u064a\u060c \u0648\u0647\u0630\u0627 \u0627\u0644\u0623\u0645\u0631 \u0639\u0627\u0631 \u062a\u0645\u0627\u0645\u0627\u064b \u0645\u0646 \u0627\u0644\u0635\u062d\u0629\u060c \u0648\u0645\u0646 \u0647\u0646\u0627 \u0646\u0642\u062f\u0645 \u0644\u0643\u0650 \u0641\u064a\u0645\u0627 \u064a\u0644\u064a <strong>\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 <\/strong>\u0648\u0645\u062f\u0629 \u0632\u064a\u0627\u062f\u062a\u0647\u0627.. \u0641\u0644\u0646\u0628\u062f\u0623 \u0645\u0639\u064b\u0627!<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><\/strong><br><strong><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/a>.<\/strong><\/p>\n\n\n\n<h2><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/mark><\/h2>\n\n\n\n<p>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0625\u0646 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0647\u0649 \u0643\u0645\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u064a\u0645\u0643\u0646\u0643 \u0627\u062a\u0628\u0627\u0639 \u064a\u0644\u064a \u0645\u0646 \u0646\u0635\u0627\u0626\u062d: <\/p>\n\n\n\n<ul><li>\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. <\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u0648\u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0643\u0644 \u0648\u062c\u0628\u0629.<\/li><li>\u0645\u0639 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u062a\u0646\u0627\u0648\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a5%d9%81%d8%b7%d8%a7%d8%b1-%d8%ba%d9%86%d9%8a-%d8%a8%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a>.<\/li><li>\u0648\u064a\u0641\u0636\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0635\u062d\u064a\u0629. <\/li><li>\u0645\u0639 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629. <\/li><li>\u0648\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0628\u0634\u0643\u0644 \u0643\u0627\u0641\u064a \u0628\u0646\u0633\u0628\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 3 \u0644\u062a\u0631\/ \u064a\u0648\u0645.<\/li><li>\u0645\u0639 \u0623\u062f\u0627\u0621 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d8%a8%d9%88%d8%b2%d9%86-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/a> \u0623\u0648 \u0628\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646. <\/li><li>\u0648\u0627\u0644\u0623\u0647\u0645: \u0627\u062a\u0628\u0639 \u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0637\u0628\u064a\u0628 \u0627\u0644\u0645\u062e\u062a\u0635 \u0648\u0627\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0645\u062a\u0627\u0628\u0639 \u0644\u0643\u0650.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"680\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/\u0633\u0628\u0628-\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0643\u062a\u0644\u0629-\u0627\u0644\u0639\u0636\u0644\u064a\u0629-\u0644\u0644\u0646\u0633\u0627\u0621-\u062a\u062d\u062f\u064a\u062f\u0627-1024x680.jpg\" alt=\"\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u062a\u062d\u062f\u064a\u062f\u0627\" class=\"wp-image-9694\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/\u0633\u0628\u0628-\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0643\u062a\u0644\u0629-\u0627\u0644\u0639\u0636\u0644\u064a\u0629-\u0644\u0644\u0646\u0633\u0627\u0621-\u062a\u062d\u062f\u064a\u062f\u0627-1024x680.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/\u0633\u0628\u0628-\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0643\u062a\u0644\u0629-\u0627\u0644\u0639\u0636\u0644\u064a\u0629-\u0644\u0644\u0646\u0633\u0627\u0621-\u062a\u062d\u062f\u064a\u062f\u0627-300x199.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/\u0633\u0628\u0628-\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0643\u062a\u0644\u0629-\u0627\u0644\u0639\u0636\u0644\u064a\u0629-\u0644\u0644\u0646\u0633\u0627\u0621-\u062a\u062d\u062f\u064a\u062f\u0627-768x510.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/\u0633\u0628\u0628-\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0643\u062a\u0644\u0629-\u0627\u0644\u0639\u0636\u0644\u064a\u0629-\u0644\u0644\u0646\u0633\u0627\u0621-\u062a\u062d\u062f\u064a\u062f\u0627.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"has-text-align-center\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0645\u0639\u062f\u0644 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/mark><\/h3>\n\n\n\n<p>\u0625\u0646 \u0643\u0646\u062a\u064a \u062a\u0631\u063a\u0628\u064a\u0646 \u0641\u064a<strong> \u0642\u064a\u0627\u0633 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 <\/strong>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0623\u0642\u0631\u0628 \u0637\u0628\u064a\u0628 \u062a\u063a\u0630\u064a\u0629\u060c \u0623\u0648 \u0625\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0635\u064a\u062f\u0644\u064a\u0627\u062a\u061b \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0625\u0644\u064a\u0643\u0650 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0648\u0641\u0642\u064b\u0627 \u0644\u0644\u0639\u0645\u0631: <\/p>\n\n\n\n<figure class=\"wp-block-table aligncenter is-style-stripes\"><table><tbody><tr><td><strong>\u0627\u0644\u0641\u0626\u0629 \u0627\u0644\u0639\u0645\u0631\u064a\u0629<\/strong><\/td><td><strong>\u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629<\/strong><\/td><\/tr><tr><td>\u0645\u0646 18 \u0633\u0646\u0629 \u0648\u062d\u062a\u0649 35 \u0633\u0646\u0629<\/td><td>31% &#8211; 33%.<\/td><\/tr><tr><td>\u0645\u0646 \u0639\u0645\u0631 36 \u0633\u0646\u0629 \u0648\u062d\u062a\u0649 55 \u0633\u0646\u0629<\/td><td>29% &#8211; 31%.<\/td><\/tr><tr><td>\u0645\u0646 \u0639\u0645\u0631 56 \u0633\u0646\u0629 \u0648\u062d\u062a\u0649 75 \u0633\u0646\u0629<\/td><td>27% &#8211; 30%.<\/td><\/tr><tr><td>\u0645\u0646 \u0639\u0645\u0631 76 \u0633\u0646\u0629 \u0648\u062d\u062a\u0649 85 \u0633\u0646\u0629<\/td><td>\u0623\u0643\u0628\u0631 \u0645\u0646 26%.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-1024x533.jpg\" alt=\"\" class=\"wp-image-11249\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-1536x800.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h4><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0643\u0645 \u0645\u064f\u062f\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0646\u0633\u0627\u0621\u061f<\/mark><\/h4>\n\n\n\n<p>\u0648\u0623\u0645\u0627 \u0627\u0644\u0645\u062f\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%83%d8%aa%d9%84%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d9%8a%d8%a9-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/a> \u0641\u0647\u0648 \u0623\u0645\u0631 \u0645\u0631\u062a\u0628\u0637 \u0628\u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0634\u062f\u062a\u0647\u060c \u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u0627\u0644\u0641\u0626\u0629 \u0627\u0644\u0639\u0645\u0631\u064a\u0629 \u0644\u0643\u0650\u060c \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0639\u0627\u0645\u0644 \u0627\u0644\u062c\u064a\u0646\u064a \u0648\u0627\u0644\u0648\u0631\u0627\u062b\u064a \u0642\u062f \u064a\u0624\u062b\u0631 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0648\u0645\u0646 \u0647\u0646\u0627 \u0625\u0644\u064a\u0643 \u0623\u0647\u0645 \u0627\u0644\u0623\u0645\u0648\u0631 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0642\u0644\u0644 \u0641\u0631\u0635 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629: <\/p>\n\n\n\n<ul><li>\u062d\u0627\u0644\u0629 \u0627\u0639\u062a\u0645\u0627\u062f \u0646\u0648\u0639 \u0645\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u062f\u0648\u0646 \u063a\u064a\u0631\u0647. <\/li><li>\u0639\u062f\u0645 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645. <\/li><li>\u0648\u0639\u062f\u0645 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u0627.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062d\u0627\u0644\u0629 \u0627\u0644\u062b\u0628\u0627\u062a \u0639\u0644\u0649 \u0646\u0648\u0639 \u0645\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. <\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0625\u062f\u0645\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0643\u062d\u0648\u0644\u064a\u0627\u062a. <\/li><li>\u0623\u0648 \u0627\u0644\u0625\u0633\u0631\u0627\u0641 \u0641\u064a \u0627\u0644\u062a\u062f\u062e\u064a\u0646. <\/li><li>\u062d\u0627\u0644\u0629 \u0639\u062f\u0645 \u0623\u062e\u0630 \u0642\u0633\u0637 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0633\u0628\u0648\u0639. <\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0639\u062f\u0645 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0645\u062a\u062e\u0635\u0635 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/li><li>\u064a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631\u064a \u0648\u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li><\/ul>\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\">\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/mark><\/h5>\n\n\n\n<p>\u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u062f\u0639\u064a\u0646\u0627 \u0646\u062a\u0639\u0631\u0641 \u0645\u0639\u064b\u0627 \u0625\u0644\u0649 \u062c\u062f\u0648\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%83%d8%aa%d9%84%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629<\/a>\u060c \u0637\u0627\u0644\u0639\u064a \u0627\u0644\u062c\u062f\u0648\u0644 \u0627\u0644\u062a\u0627\u0644\u064a: <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>\u0627\u0628\u062f\u0623\u064a \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0631\u0648\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 Jugging on spot <\/td><td>\u0644\u0645\u062f\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 3\u062f\u0642\u0627\u0626\u0642.<\/td><\/tr><tr><td>\u062b\u0645 \u0627\u0646\u062a\u0642\u0644\u064a \u0625\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 Push ups<\/td><td>\u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 8: 12 \u0639\u062f\u0629.<\/td><\/tr><tr><td>\u0648\u0628\u0639\u062f\u0647\u0627 \u0627\u0646\u062a\u0642\u0644\u064a \u0625\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0642 Crunches <\/td><td>\u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 10 \u0639\u062f\u0627\u062a. <\/td><\/tr><tr><td>\u062b\u0645 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 Squat <\/td><td>\u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 8: 10 \u0639\u062f\u0627\u062a.<\/td><\/tr><tr><td>\u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/td><td>\u0628\u0645\u0627 \u064a\u0639\u0627\u062f\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 10 \u0639\u062f\u0627\u062a.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u0642\u0628\u0644 \u0623\u0646 \u062a\u0645\u0627\u0631\u0633\u064a \u0623\u064a \u0646\u0634\u0627\u0637 \u0628\u062f\u0646\u064a\u060c \u0623\u0648 \u062a\u0639\u062a\u0645\u062f\u064a \u0623\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a\u060c \u0631\u0627\u062c\u0639\u064a \u0627\u0644\u0637\u0628\u064a\u0628 \u0627\u0644\u0645\u062e\u062a\u0635\u060c \u0648\u062e\u0627\u0635\u0629 \u0625\u0646 \u0643\u0646\u062a\u064a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u064a \u0639\u0631\u0636 \u0627\u0648 \u0645\u0631\u0636 \u0623\u0648 \u062a\u062a\u0646\u0627\u0648\u0644\u064a \u0623\u064a \u0623\u062f\u0648\u064a\u0629\u061b \u0648\u0630\u0644\u0643 \u062d\u0631\u0635\u064b\u0627 \u0639\u0644\u0649 \u0633\u0644\u0627\u0645\u0629 \u0635\u062d\u062a\u0643. <\/p><\/blockquote>\n\n\n\n<p>\u0648\u0645\u0646 \u0647\u0646\u0627 \u0646\u0643\u0648\u0646 \u0642\u062f \u062a\u0639\u0631\u0641\u0646\u0627 \u0625\u0644\u0649 \u0645\u0627 \u0647\u0648 \u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 <strong>\u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 <\/strong>\u0648\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0627\u0644\u0622\u0646: \u0647\u0644 \u0644\u062f\u064a\u0643\u064a \u062a\u062c\u0631\u0628\u0629 \u0645\u0639 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f \u0634\u0627\u0631\u0643\u064a\u0646\u0627 \u062a\u062c\u0631\u0628\u062a\u0643 \u0641\u064a \u062a\u0639\u0644\u064a\u0642\u060c \u0648\u0643\u0648\u0646\u064a \u0645\u0644\u0647\u0645\u0629 \u0644\u0644\u062c\u0645\u064a\u0639.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631\u060c \u0648\u0639\u062f\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u064a\u0641\u0642\u062f \u0627\u0644\u062c\u0633\u0645 \u0646\u0633\u0628\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0642\u062f \u062a\u0632\u062f\u0627\u062f \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u0639\u062a\u0642\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u062a\u0639\u0646\u064a \u0623\u0646 \u064a\u0635\u0628\u062d \u062c\u0633\u0645\u0647\u0627 \u064a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0630\u0643\u0648\u0631\u064a \u0645\u0646\u0647 \u0644\u0644\u0623\u0646\u062b\u0648\u064a\u060c \u0648\u0647\u0630\u0627 \u0627\u0644\u0623\u0645\u0631 \u0639\u0627\u0631 \u062a\u0645\u0627\u0645\u0627\u064b \u0645\u0646 \u0627\u0644\u0635\u062d\u0629\u060c \u0648\u0645\u0646 \u0647\u0646\u0627 \u0646\u0642\u062f\u0645 \u0644\u0643\u0650 \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0648\u0645\u062f\u0629 &#8230;<\/p>\n","protected":false},"author":1,"featured_media":9692,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1952,520,1940,1951],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/\u0633\u0628\u0628-\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0643\u062a\u0644\u0629-\u0627\u0644\u0639\u0636\u0644\u064a\u0629-\u0644\u0644\u0646\u0633\u0627\u0621-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9617"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=9617"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9617\/revisions"}],"predecessor-version":[{"id":13565,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9617\/revisions\/13565"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/9692"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=9617"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=9617"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=9617"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}