{"id":9659,"date":"2022-07-24T09:25:44","date_gmt":"2022-07-24T07:25:44","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=9659"},"modified":"2022-07-24T09:25:44","modified_gmt":"2022-07-24T07:25:44","slug":"%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d9%83%d8%aa%d9%84%d8%a9-%d8%b9%d8%b6%d9%84%d9%8a%d8%a9-%d8%b5%d8%a7%d9%81%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d9%83%d8%aa%d9%84%d8%a9-%d8%b9%d8%b6%d9%84%d9%8a%d8%a9-%d8%b5%d8%a7%d9%81%d9%8a%d8%a9\/","title":{"rendered":"\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0635\u0627\u0641\u064a\u0629 &#8220;\u0627\u062a\u0628\u0639 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0646\u062a\u0627\u0626\u062c&#8221;"},"content":{"rendered":"\n<p>\u0625\u0646 <strong><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d9%83%d8%aa%d9%84%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a><\/strong> \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u063a\u064a\u064a\u0631 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u0648\u0645\u0646 \u0647\u0646\u0627 \u0625\u0646 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a <strong>\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0635\u0627\u0641\u064a\u0629 <\/strong>\u0627\u062a\u0628\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0627\u0644\u064a \u0628\u0639\u062f \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0637\u0628\u064a\u0628\u0643 \u0627\u0644\u0645\u062e\u062a\u0635\u060c \u0648\u0645\u062f\u0631\u0628\u0643 \u0627\u0644\u0645\u062a\u062e\u0635\u0635.. \u0641\u0647\u0644 \u0623\u0646\u062a \u0645\u0633\u062a\u0639\u062f\u061f \u0644\u0646\u0628\u062f\u0623 \u0645\u0639\u064b\u0627. <\/p>\n\n\n\n<p><strong><a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\">\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 rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\">\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\">\u062e\u0637\u0648\u0627\u062a \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0635\u0627\u0641\u064a\u0629<\/mark><\/h2>\n\n\n\n<p>\u062d\u062a\u0649 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 <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 \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0628\u0639\u0636 \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0648\u0645\u0646 \u062b\u0645 \u0639\u0644\u064a\u0643 \u0627\u062a\u0628\u0627\u0639 \u0645\u0627 \u064a\u0644\u064a \u0645\u0646 \u0646\u0635\u0627\u0626\u062d: <\/p>\n\n\n\n<ul><li>\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0641\u064a \u064a\u0648\u0645\u0643. <\/li><li>\u0648\u0627\u0633\u062a\u0628\u062f\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0635\u062d\u064a. <\/li><li>\u0623\u062f\u0631\u062c \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u064a\u0648\u0645\u064a. <\/li><li>\u0648\u0644\u0627 \u062a\u062a\u0648\u0642\u0641 \u0639\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0628\u0644 \u0627\u0633\u062a\u0628\u062f\u0644\u0647\u0627 \u0628\u0643\u0645\u064a\u0627\u062a \u0645\u062d\u062f\u0648\u062f\u0629 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629. <\/li><li>\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0628\u0639\u062f\u0647. <\/li><li>\u062a\u0648\u0642\u0641 \u0639\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a. <\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646 \u0634\u0631\u0628 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u063a\u0627\u0632\u064a\u0629 \u0648\u0627\u0644\u0643\u062d\u0648\u0644\u064a\u0629 \u0648\u0627\u0644\u0641\u0648\u0627\u0631\u0629. <\/li><li>\u0648\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u062a\u062c\u0646\u0628 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629. <\/li><li>\u0642\u0645 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 (\u0645\u062b\u0644 \u0627\u0644\u062c\u0631\u064a) \u0644\u0645\u062f\u0629 150 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. <\/li><li>\u0645\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0645\u062f\u0629 2: 4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. <\/li><li>\u0645\u0639 \u0627\u0644\u0648\u0642\u062a \u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0646 \u062d\u064a\u062b \u0627\u0644\u0634\u062f\u0629 \u0648\u0639\u062f\u062f \u0627\u0644\u0645\u0631\u0627\u062a. <\/li><li>\u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u0627\u0628\u062a\u0639\u062f \u0639\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642. <\/li><li>\u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0644\u064a\u0644\u0627\u064b \u0644\u0645\u062f\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 8 \u0633\u0627\u0639\u0627\u062a. <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>\u0642\u0628\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623 \u062e\u0637\u062a\u0643 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0642\u0645 \u0628\u0623\u062e\u0630 \u0643\u0627\u0641\u0629 \u0642\u064a\u0627\u0633\u0627\u062a \u0627\u0644\u062c\u0633\u0645\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0642\u0645 \u0628\u0642\u064a\u0627\u0633 \u0648\u0632\u0646\u0643\u060c \u0648\u062a\u0627\u0628\u0639 \u0645\u062f\u0649 \u062a\u063a\u064a\u0631\u0647\u0645 \u0643\u0644 10 \u0623\u064a\u0627\u0645.<\/p><\/blockquote><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"320\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1024x320.png\" alt=\"\u0623\u0646\u0638\u0645\u0629 \u062f\u0627\u064a\u062a \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-8648\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5.png 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0628\u0631\u0646\u0627\u0645\u062c \u063a\u0630\u0627\u0626\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629<\/mark><\/h3>\n\n\n\n<p>\u0642\u0628\u0644 \u0623\u0646 \u0646\u062a\u0639\u0631\u0641 \u0625\u0644\u0649 <strong>\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0646\u0630\u0643\u0631\u0643 \u0623\u0646\u0647 \u0642\u062f \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u0645\u0639 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0645\u064a\u0632\u0627\u0646\u060c \u0648\u0644\u0643\u0646 \u0644\u0627 \u062a\u0642\u0644\u0642 \u0647\u0630\u0647 \u0632\u064a\u0627\u062f\u0629 \u0635\u062d\u064a\u0629\u060c \u0644\u0623\u0646\u0647\u0627 <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-%d8%a8%d8%af%d9%88%d9%86-%d8%af%d9%87%d9%88%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0628\u062f\u0648\u0646 \u062f\u0647\u0648\u0646<\/a>\u060c \u0641\u0633\u062a\u062c\u062f \u062c\u0633\u0645\u0643 \u0623\u0643\u062b\u0631 \u0631\u0634\u0627\u0642\u0629 \u0648\u0645\u0631\u0648\u0646\u0629\u060c \u0648\u0633\u062a\u0644\u0627\u062d\u0638 \u0623\u0646 \u0646\u0633\u0628 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u062a\u0642\u0644\u060c \u0648\u0646\u0633\u0628\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0632\u064a\u062f\u060c \u0625\u0644\u064a\u0643 \u0627\u0644\u0623\u0637\u0639\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629: <\/p>\n\n\n\n<p class=\"has-text-align-center\"><em>\u0642\u0633\u0645 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u064a\u0648<\/em>\u0645 <em>\u0639\u0644\u0649 \u0646\u062d\u0648 5 \u0648\u062c\u0628\u0627\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0644\u064a:<\/em><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0623\u0648\u0644\u0649: <br>\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0635\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635\u060c \u0645\u062b\u0644: \u0627\u0644\u0628\u0637\u0627\u0637\u0633\u060c \u0623\u0648 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0643\u0627\u0645\u0644.<br>\u0645\u0639 \u062d\u0635\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u062b\u0644: \u0627\u0644\u0628\u064a\u0636 (\u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636). <\/li><li>\u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 (\u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646): <br>\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u0637\u064a\u0626\u0629 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0645\u062b\u0644: \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0623\u0648 \u0627\u0644\u0643\u064a\u0646\u0648\u0627\u060c \u0623\u0648 \u062e\u0628\u0632 \u0628\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u060c \u0645\u0639 \u062d\u0635\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u062b\u0644: \u0635\u062f\u0631\u0648 \u0627\u0644\u062f\u062c\u0627\u062c \u0623\u0648 \u0627\u0644\u0633\u0645\u0643\u060c \u0645\u0639 \u062d\u0635\u0629 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0648\u0631\u0642\u064a\u0629. <\/li><li>\u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629 (\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646): <br>\u062d\u0635\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0645\u062b\u0644: \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0623\u0648 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0623\u0648 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0628\u0646\u064a \u0645\u0639 \u062d\u0635\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u062b\u0644 \u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636 \u0623\u0648 \u0627\u0644\u0632\u0628\u0627\u062f\u064a. <\/li><li>\u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0631\u0627\u0628\u0639\u0629: <br>\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0635\u0629 \u0645\u0646 \u0627\u0644\u0628\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u062b\u0644: \u0627\u0644\u0623\u0631\u0632 \u0623\u0648 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0623\u0648 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0645\u0639 \u062d\u0635\u0629 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u062b\u0644: \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0639 \u062d\u0635\u0629 \u0645\u0646 \u0627\u0644\u0633\u0644\u0637\u0629 \u0627\u0644\u062e\u0636\u0631\u0627\u0621. <\/li><li>\u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062e\u0627\u0645\u0633\u0629: <br>\u062d\u0635\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u062b\u0644: \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a\u060c \u0648\u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634\u060c \u0623\u0648 \u0627\u0644\u062d\u0644\u064a\u0628\u060c \u0645\u0639 \u062d\u0635\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u064a\u0637\u0626 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635. <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"1024\" height=\"768\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/\u0632\u064a\u0627\u062f\u0629-\u0643\u062a\u0644\u0629-\u0639\u0636\u0644\u064a\u0629-\u0635\u0627\u0641\u064a\u0629-\u0628\u062f\u0648\u0646-\u062f\u0647\u0648\u0646-4.jpg\" alt=\"\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0635\u0627\u0641\u064a\u0629 \u0628\u062f\u0648\u0646 \u062f\u0647\u0648\u0646\" class=\"wp-image-9731\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/\u0632\u064a\u0627\u062f\u0629-\u0643\u062a\u0644\u0629-\u0639\u0636\u0644\u064a\u0629-\u0635\u0627\u0641\u064a\u0629-\u0628\u062f\u0648\u0646-\u062f\u0647\u0648\u0646-4.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/\u0632\u064a\u0627\u062f\u0629-\u0643\u062a\u0644\u0629-\u0639\u0636\u0644\u064a\u0629-\u0635\u0627\u0641\u064a\u0629-\u0628\u062f\u0648\u0646-\u062f\u0647\u0648\u0646-4-300x225.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/\u0632\u064a\u0627\u062f\u0629-\u0643\u062a\u0644\u0629-\u0639\u0636\u0644\u064a\u0629-\u0635\u0627\u0641\u064a\u0629-\u0628\u062f\u0648\u0646-\u062f\u0647\u0648\u0646-4-768x576.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h4 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> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0648\u0627\u0644\u0631\u062c\u0627\u0644<\/mark><\/h4>\n\n\n\n<p>\u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u0645\u0627\u0631\u0633 \u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u062c\u0631\u064a \u0627\u0648 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 150 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0645\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0629\u060c \u0644\u0639\u0644 \u0623\u0647\u0645\u0647\u0627 \u0645\u0627 \u064a\u0644\u064a: <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062f \u0627\u0644\u0633\u0627\u0642\u064a\u0646 Leg Extensions<\/td><td>\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 12 \u0639\u062f\u0629.<\/td><\/tr><tr><td>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f Flies<\/td><td>\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 10: 12 \u0639\u062f\u0629.<\/td><\/tr><tr><td>\u062a\u0645\u0627\u0631\u064a\u0646 \u062f\u0641\u0639 \u0627\u0644\u0623\u0630\u0631\u0639 \u0644\u0644\u0623\u0633\u0641\u0644 Push downs<\/td><td>\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 12 \u0639\u062f\u0629.<\/td><\/tr><tr><td>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 Squat<\/td><td>2 \u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 10: 12 \u0645\u0631\u0629.<\/td><\/tr><tr><td>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 Bench Press<\/td><td>2 \u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 10: 12 \u0645\u0631\u0629.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u0642\u0628\u0644 \u0627\u062a\u0628\u0627\u0639 \u0623\u064a \u062d\u0645\u064a\u0629 \u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u064a \u0646\u0634\u0627\u0637 \u0628\u062f\u0646\u064a\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u0644\u0627 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u064a \u0639\u0631\u0636 \u0623\u0648 \u0645\u0631\u0636 \u0623\u0648 \u062a\u062a\u0646\u0627\u0648\u0644 \u0623\u064a \u0623\u062f\u0648\u064a\u0629 \u0642\u062f \u062a\u0639\u064a\u0642 \u062a\u0642\u062f\u0645\u0643\u060c \u0648\u0645\u0646 \u062b\u0645 \u0631\u0627\u062c\u0639 \u0627\u0644\u0637\u0628\u064a\u0628 \u0627\u0644\u0645\u062e\u062a\u0635\u060c \u0648\u0627\u062a\u0628\u0639 \u0646\u0635\u0627\u0626\u062d\u0647\u061b \u0648\u0630\u0644\u0643 \u062d\u0631\u0635\u064b\u0627 \u0639\u0644\u0649 \u0633\u0644\u0627\u0645\u062a\u0643.<\/p><\/blockquote>\n\n\n\n<p>\u0648\u0628\u0639\u062f \u0627\u0646 \u0627\u0643\u062a\u0634\u0641\u0646\u0627 \u0645\u0639\u064b\u0627 \u0637\u0631\u064a\u0642\u0629<strong> \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 <\/strong>\u0635\u0627\u0641\u064a\u0629 \u0628\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c \u0645\u0627 \u0631\u0623\u064a\u0643 \u0623\u0646 \u062a\u062f\u0631\u062c \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0636\u0645\u0646 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u061f \u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643 \u0627\u0644\u0645\u062e\u062a\u0635 \u062d\u0648\u0644 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645\u060c \u0648\u062d\u0627\u0644\u0629 \u0642\u0645\u062a \u0628\u062a\u062c\u0631\u0628\u062a\u0647 \u0634\u0627\u0631\u0643\u0646\u0627 \u0625\u064a\u062c\u0627\u0628\u064a\u0627\u062a \u0648\u0633\u0644\u0628\u064a\u0627\u062a \u0627\u0644\u062a\u062c\u0631\u0628\u0629 \u0641\u064a \u062a\u0639\u0644\u064a\u0642\u060c \u0648\u0643\u0646 \u0645\u0644\u0647\u0645\u064b\u0627 \u0644\u0644\u062c\u0645\u064a\u0639.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0646 \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u063a\u064a\u064a\u0631 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u0648\u0645\u0646 \u0647\u0646\u0627 \u0625\u0646 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0635\u0627\u0641\u064a\u0629 \u0627\u062a\u0628\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0627\u0644\u064a \u0628\u0639\u062f \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0637\u0628\u064a\u0628\u0643 \u0627\u0644\u0645\u062e\u062a\u0635\u060c \u0648\u0645\u062f\u0631\u0628\u0643 \u0627\u0644\u0645\u062a\u062e\u0635\u0635.. \u0641\u0647\u0644 \u0623\u0646\u062a \u0645\u0633\u062a\u0639\u062f\u061f \u0644\u0646\u0628\u062f\u0623 \u0645\u0639\u064b\u0627. \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\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 &#8230;<\/p>\n","protected":false},"author":1,"featured_media":9730,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1953,520,1947],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/\u0632\u064a\u0627\u062f\u0629-\u0643\u062a\u0644\u0629-\u0639\u0636\u0644\u064a\u0629-\u0635\u0627\u0641\u064a\u0629-1-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9659"}],"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=9659"}],"version-history":[{"count":11,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9659\/revisions"}],"predecessor-version":[{"id":9732,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9659\/revisions\/9732"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/9730"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=9659"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=9659"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=9659"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}