{"id":9840,"date":"2022-07-27T11:33:48","date_gmt":"2022-07-27T09:33:48","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=9840"},"modified":"2022-07-31T23:37:20","modified_gmt":"2022-07-31T21:37:20","slug":"%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%84%d9%84%d9%86%d8%ad%d8%a7%d9%81","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%84%d9%84%d9%86%d8%ad%d8%a7%d9%81\/","title":{"rendered":"\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0646\u062d\u0627\u0641 &#8220;5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0636\u062e\u064a\u0645 \u0648\u062a\u0646\u0634\u064a\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645&#8221;"},"content":{"rendered":"\n<p>\u062a\u062a\u0637\u0644\u0628<strong> \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 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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><\/mark><\/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\">\u0646\u0635\u0627\u0626\u062d \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0646\u062d\u0627\u0641<\/mark><\/h2>\n\n\n\n<ol><li>\u064a\u062c\u0628 \u0627\u0644\u062e\u0636\u0648\u0639 \u0625\u0644\u0649 \u0627\u0644\u0641\u062d\u0635 \u0627\u0644\u0637\u0628\u064a \u0623\u0648\u0644\u0627\u064b \u0644\u0644\u062a\u0639\u0631\u0641 \u0625\u0644\u0649 \u0633\u0628\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0646\u062d\u0627\u0641\u0629. <\/li><li>\u0627\u0644\u062a\u0632\u0645 \u0628\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0648\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0637\u0628\u064a\u0628 \u0627\u0644\u0645\u062e\u062a\u0635. <\/li><li>\u0642\u0633\u0645 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u064a\u0648\u0645 \u0639\u0644\u0649 \u0646\u062d\u0648 5 \u0648\u062c\u0628\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644. <\/li><li>\u062a\u0646\u0627\u0648\u0644 500 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a -\u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644- \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629. <\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 8 \u0633\u0627\u0639\u0627\u062a \u0645\u062a\u0648\u0627\u0635\u0644\u0629 \u0644\u064a\u0644\u0627\u064b. <\/li><li>\u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u0631\u0628 2:3 \u0644\u062a\u0631 \u0645\u0627\u0621 \u064a\u0648\u0645\u064a\u064b\u0627. <\/li><li>\u0627\u0633\u062a\u0628\u062f\u0644 \u0627\u0644\u0633\u0643\u0631 \u0628\u0627\u0644\u0639\u0633\u0644 \u0627\u0644\u0623\u0628\u064a\u0636. <\/li><li>\u0645\u0639 \u0625\u062f\u0631\u0627\u062c \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u062a\u0645\u0631 \u0648\u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0636\u0645\u0646 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u064a\u0648\u0645. <\/li><li>\u064a\u0641\u0636\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645. <\/li><li>\u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0634\u0631\u0628 \u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0627\u0644\u0645\u062d\u0644\u0627\u0629 \u0628\u0627\u0644\u0639\u0633\u0644 \u0627\u0644\u0623\u0628\u064a\u0636. <\/li><\/ol>\n\n\n\n<blockquote class=\"wp-block-quote\"><p><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-cyan-bluish-gray-color\">\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0645\u062b\u0644: \u0627\u0644\u0628\u0637\u0627\u0637\u0627\u060c \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0633\u060c \u0648\u0627\u0644\u0642\u0645\u062d\u060c \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0639 \u0627\u0644\u0637\u0647\u064a \u0628\u0627\u0644\u0632\u0628\u062f\u0629.<\/mark><\/p><\/blockquote>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"320\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1024x320.png\" alt=\"\" class=\"wp-image-8643\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1.png 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0648\u0644: \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u062c\u0633\u0645 \u0627\u0644\u0646\u062d\u064a\u0641<\/mark><\/h3>\n\n\n\n<p>\u0648\u0627\u0644\u0622\u0646: \u062d\u0627\u0646 \u0648\u0642\u062a \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u0648\u0644\u0647\u0630\u0627 \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645\u060c \u0633\u0648\u0627\u0621 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0623\u0648 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<\/li><li>\u0642\u0645 \u0628\u0627\u0644\u0646\u0632\u0648\u0644 \u0646\u062d\u0648 \u0627\u0644\u0623\u0633\u0641\u0644 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u062b\u0645 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644. <\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0646\u062d\u0648 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 8: 12 \u0639\u062f\u0629. <\/li><li>\u0648\u0628\u0627\u0644\u062a\u062f\u0631\u064a\u062c \u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u0639\u062f\u062f \u0627\u0644\u0645\u0631\u0627\u062a. <\/li><li>\u0648\u064a\u0645\u0643\u0646 \u0632\u064a\u0627\u062f\u0629 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0632\u064a\u0627\u062f\u0629 \u0633\u0631\u0639\u0629 \u0622\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"465\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/077-1.jpg\" alt=\"\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0646\u062d\u0627\u0641\" class=\"wp-image-9851\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/077-1.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/077-1-300x199.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<h4><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0646\u064a: <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><\/mark><\/h4>\n\n\n\n<p>\u0646\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0646\u064a \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0646\u062d\u0627\u0641 \u0648\u0647\u0648 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629\u060c \u0648\u0647\u0648 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u064a\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 cable curls\u060c \u0648\u064a\u0633\u062a\u062e\u062f\u0645 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\u062b\u0645 \u0641\u0631\u062f\u0647\u0645\u0627. <\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0646\u062d\u0648 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 12 \u0639\u062f\u0629. <\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"465\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/0886-2.jpg\" alt=\"\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0646\u062d\u0627\u0641\" class=\"wp-image-9852\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/0886-2.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/0886-2-300x199.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<h5><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0644\u062b: \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 <\/mark><\/h5>\n\n\n\n<p>\u0648\u0627\u0644\u0622\u0646: \u0646\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u062d\u064a\u062b \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0628\u0627\u0633\u0645 Goble Squat \u0648\u064a\u0641\u0636\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u062d\u0645\u0627\u0644 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (\u0648\u0632\u0646 3: 5 \u0643\u064a\u0644\u0648 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loading=\"lazy\" width=\"700\" height=\"465\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/099.jpg\" alt=\"\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0646\u062d\u0627\u0641\" class=\"wp-image-9848\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/099.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/099-300x199.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<h6><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0627\u0628\u0639: \u062a\u0636\u062e\u064a\u0645 \u0648\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/mark><\/h6>\n\n\n\n<p>\u062b\u0645 \u0646\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0635\u0639\u0628 \u0643\u0648\u0646\u0647 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u062d\u0645\u0644 \u0623\u0648\u0632\u0627\u0646 \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 5: 10 \u0643\u064a\u0644\u0648 \u062c\u0631\u0627\u0645 \u0645\u0639 \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0623\u0648 \u062d\u062a\u0649 \u0627\u0644\u0645\u0634\u064a \u0639\u0644\u0649 \u0645\u0633\u0627\u0641\u0627\u062a \u0637\u0648\u064a\u0644\u0629\u060c \u0648\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 Farmer Carry\u060c \u0648\u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0627\u0644\u062a\u0627\u0644\u064a: <\/p>\n\n\n\n<ul><li>\u0642\u0645 \u0628\u062d\u0645\u0644 \u0627\u0644\u0648\u0632\u0646 \u0628\u0643\u0644\u062a\u0627 \u0627\u0644\u064a\u062f\u064a\u0646. <\/li><li>\u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0648\u0632\u0646\u0643. <\/li><li>\u0645\u0639 \u0641\u0631\u062f \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. <\/li><li>\u0648\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064a. <\/li><li>\u062b\u0645 \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0647\u0631\u0648\u0644\u0629 \u0644\u0645\u062f\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 20 \u062b\u0627\u0646\u064a\u0629. <\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"465\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/066-7.jpg\" alt=\"\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0646\u062d\u0627\u0641\" class=\"wp-image-9849\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/066-7.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/066-7-300x199.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<h3><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0645\u0633: \u0631\u064a\u0627\u0636\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/mark> <\/h3>\n\n\n\n<p>\u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u0625\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%8a%d9%88%d8%ac%d8%a7\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0628\u0627\u0644\u0625\u064a\u062c\u0627\u0628 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c 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\u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0641\u0631\u0648\u062f \u0627\u0644\u0633\u0627\u0642\u064a\u0646. <\/li><li>\u062b\u0645 \u0642\u0645 \u0628\u062b\u0646\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0645\u0634\u0637 \u0627\u0644\u0642\u062f\u0645 \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0630. <\/li><li>\u0648\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0645\u0633\u0643 \u0642\u062f\u0645\u0643 \u0628\u064a\u062f\u064a\u0643. <\/li><li>\u0627\u0644\u0622\u0646: \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0642\u0645 \u0628\u0625\u0631\u062c\u0627\u0639 \u0638\u0647\u0631\u0643 \u062d\u062a\u0649 \u062a\u0644\u0627\u0645\u0633 \u0631\u0623\u0633\u0643 \u0627\u0644\u0623\u0631\u0636. <\/li><li>\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u062b\u0628\u062a \u0639\u0644\u0649 \u0647\u0630\u0647 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\u0645\u0644\u0647\u0645\u064b\u0627 \u0644\u0644\u062c\u0645\u064a\u0639. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u062a\u0637\u0644\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u062a\u0639\u062f\u064a\u0644 \u0641\u064a \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0645\u062a\u0646\u0627\u0648\u0644\u060c \u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0648\u0644\u0643\u0646 \u0625\u0646 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0646\u062d\u0627\u0641\u0629 \u062a\u0623\u0643\u062f \u0623\u0648\u0644\u0627\u064b \u0623\u0646\u0643 \u0644\u0627 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u064a \u0645\u0631\u0636 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&#8230;<\/p>\n","protected":false},"author":1,"featured_media":9903,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[19,1973,33,520],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/07\/\u0628\u0646\u0627\u0621-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0644\u0644\u0646\u062d\u0627\u0641-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9840"}],"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=9840"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9840\/revisions"}],"predecessor-version":[{"id":9902,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/9840\/revisions\/9902"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/9903"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=9840"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=9840"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=9840"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}