{"id":19535,"date":"2025-07-05T00:38:35","date_gmt":"2025-07-04T22:38:35","guid":{"rendered":"https:\/\/blog.supercoach.me\/articles\/?p=19535"},"modified":"2025-08-03T02:14:40","modified_gmt":"2025-08-03T00:14:40","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d9%88%d8%b8%d8%a7%d8%a6%d9%81-%d9%84%d9%84%d9%85%d8%af%d8%b1%d8%a8-%d8%a7%d9%84%d8%b4%d8%ae%d8%b5%d9%8a","status":"publish","type":"post","link":"https:\/\/blog.supercoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d9%88%d8%b8%d8%a7%d8%a6%d9%81-%d9%84%d9%84%d9%85%d8%af%d8%b1%d8%a8-%d8%a7%d9%84%d8%b4%d8%ae%d8%b5%d9%8a\/","title":{"rendered":"\u062f\u0644\u064a\u0644\u0643 \u0625\u0644\u0649 \u0623\u0641\u0636\u0644 5 \u0648\u0638\u0627\u0626\u0641 \u0644\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0634\u062e\u0635\u064a"},"content":{"rendered":"\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0634\u063a\u0648\u0641\u064b\u0627 \u0628\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u062a\u062d\u0628 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src=\"https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/medium-shot-smiley-man-gym-min-1024x683.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u0648\u0638\u0627\u0626\u0641 \u0644\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0634\u062e\u0635\u064a\" class=\"wp-image-19383\" srcset=\"https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/medium-shot-smiley-man-gym-min-1024x683.jpg 1024w, https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/medium-shot-smiley-man-gym-min-300x200.jpg 300w, https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/medium-shot-smiley-man-gym-min-768x512.jpg 768w, https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/medium-shot-smiley-man-gym-min-1536x1025.jpg 1536w, https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/medium-shot-smiley-man-gym-min-2048x1366.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2><strong>\u0623\u0647\u0645 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\u0644\u0644\u0627\u0633\u062a\u062b\u0645\u0627\u0631 \u0641\u064a \u0623\u062c\u0647\u0632\u0629 \u0644\u064a\u0627\u0642\u0629.<\/li><li><strong>\u0641\u0631\u0635 \u062a\u0637\u0648\u064a\u0631 \u0645\u0647\u0646\u064a<\/strong>: \u0648\u0631\u0634 \u0639\u0645\u0644\u060c \u062f\u0648\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u062f\u0627\u062e\u0644\u064a\u0629\u060c \u0648\u0625\u0631\u0634\u0627\u062f \u0645\u0646 \u0645\u062f\u0631\u0628\u064a\u0646 \u0630\u0648\u064a \u062e\u0628\u0631\u0629.<\/li><\/ul>\n\n\n\n<h4><strong>\u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a:<\/strong><\/h4>\n\n\n\n<ul><li><strong>\u0645\u0631\u0648\u0646\u0629 \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u062c\u062f\u0648\u0644 \u0627\u0644\u0632\u0645\u0646\u064a<\/strong>: \u0645\u0637\u0644\u0648\u0628 \u0627\u0644\u0639\u0645\u0644 \u0635\u0628\u0627\u062d\u064b\u0627 \u0623\u0648 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0621.<\/li><li><strong>\u0623\u0646\u0638\u0645\u0629 \u062f\u0641\u0639 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0648\u0644\u0627\u062a<\/strong>: \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0625\u064a\u0631\u0627\u062f\u0627\u062a \u0645\u0646 \u0634\u0647\u0631 \u0644\u0622\u062e\u0631.<\/li><li><strong>\u0645\u0646\u0627\u0641\u0633\u0629 \u0634\u062f\u064a\u062f\u0629<\/strong>: \u062e\u0635\u0648\u0635\u064b\u0627 \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0643\u0628\u0631\u0649 \u0623\u0648 \u0627\u0644\u0645\u062f\u0646 \u0627\u0644\u0643\u0628\u064a\u0631\u0629.<\/li><li><strong>\u0636\u063a\u0637 \u0627\u0644\u0645\u0628\u064a\u0639\u0627\u062a<\/strong>: \u0642\u062f \u064a\u064f\u0637\u0644\u0628 \u0645\u0646\u0643 \u062a\u0633\u0648\u064a\u0642 \u062e\u062f\u0645\u0627\u062a\u0643 \u0628\u0646\u0641\u0633\u0643.<\/li><\/ul>\n\n\n\n<h3 class=\"has-text-color\" style=\"color:#94081f\"><strong>2. \u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u0623\u0648\u0646\u0644\u0627\u064a\u0646<\/strong><\/h3>\n\n\n\n<p>\u0623\u0635\u0628\u062d \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0623\u0633\u0631\u0639 \u0627\u0644\u0645\u0633\u0627\u0631\u0627\u062a \u0646\u0645\u0648\u064b\u0627 \u0641\u064a \u0645\u0647\u0646\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u062e\u0635\u064a. \u0643\u0645\u062f\u0631\u0628 \u0623\u0648\u0646\u0644\u0627\u064a\u0646\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0635\u0645\u064a\u0645 \u062e\u0637\u0637 \u062a\u062f\u0631\u064a\u0628 \u0641\u0631\u062f\u064a\u0629\u060c \u062a\u0642\u062f\u064a\u0645 \u062c\u0644\u0633\u0627\u062a \u0645\u0628\u0627\u0634\u0631\u0629 \u0623\u0648 \u0645\u0633\u062c\u0644\u0629\u060c \u0648\u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u062a\u0642\u062f\u0645 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0630\u0643\u064a\u0629. \u0644\u0630\u0644\u0643 \u062a\u0639\u062f \u0645\u0646 \u0623\u0641\u0636\u0644 \u0648\u0638\u0627\u0626\u0641 \u0644\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0634\u062e\u0635\u064a \u0627\u0644\u0637\u0645\u0648\u062d \u0627\u0644\u0630\u064a \u064a\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u062d\u0631\u064a\u0629.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"681\" src=\"https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/full-shot-smiley-man-training-with-dumbbells-min-1024x681.jpg\" alt=\"Online Personal Trainer\" class=\"wp-image-19385\" srcset=\"https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/full-shot-smiley-man-training-with-dumbbells-min-1024x681.jpg 1024w, https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/full-shot-smiley-man-training-with-dumbbells-min-300x200.jpg 300w, https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/full-shot-smiley-man-training-with-dumbbells-min-768x511.jpg 768w, https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/full-shot-smiley-man-training-with-dumbbells-min-1536x1022.jpg 1536w, https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/full-shot-smiley-man-training-with-dumbbells-min-2048x1363.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h4><strong>\u0627\u0644\u0645\u0645\u064a\u0632\u0627\u062a:<\/strong><\/h4>\n\n\n\n<ul><li><strong>\u0627\u0644\u0639\u0645\u0644 \u0645\u0646 \u0623\u064a \u0645\u0643\u0627\u0646:<\/strong> \u0645\u0646 \u0623\u0628\u0631\u0632 \u0645\u0632\u0627\u064a\u0627 \u0647\u0630\u0627 \u0627\u0644\u0645\u0633\u0627\u0631 \u0623\u0646\u0647 \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062a\u0648\u0627\u062c\u062f \u0641\u064a \u0645\u0643\u0627\u0646 \u062b\u0627\u0628\u062a. \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0647\u0648 \u0627\u062a\u0635\u0627\u0644 \u062c\u064a\u062f \u0628\u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u0644\u0625\u062f\u0627\u0631\u0629 \u0623\u0639\u0645\u0627\u0644\u0643 \u0648\u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<br><\/li><li><strong>\u0646\u0645\u0648\u0630\u062c \u0639\u0645\u0644 \u0642\u0627\u0628\u0644 \u0644\u0644\u062a\u0648\u0633\u0651\u0639:<\/strong> \u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u060c \u064a\u0645\u0643\u0646 \u062a\u0648\u0633\u064a\u0639 \u062e\u062f\u0645\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u0628\u0633\u0647\u0648\u0644\u0629. \u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u062f\u064a\u0645 \u0645\u062d\u062a\u0648\u0649 \u0645\u0633\u062c\u0651\u0644 \u0645\u0633\u0628\u0642\u064b\u0627\u060c \u062c\u0644\u0633\u0627\u062a \u062c\u0645\u0627\u0639\u064a\u0629\u060c \u0648\u0628\u0631\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0644\u0639\u062f\u062f \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644\u0627\u0621 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f.<br><\/li><li><strong>\u062a\u0643\u0627\u0644\u064a\u0641 \u062a\u0634\u063a\u064a\u0644 \u0623\u0642\u0644:<\/strong> \u0644\u0627 \u062d\u0627\u062c\u0629 \u0644\u0627\u0633\u062a\u0626\u062c\u0627\u0631 \u0635\u0627\u0644\u0629 \u0623\u0648 \u0634\u0631\u0627\u0621 \u0645\u0639\u062f\u0627\u062a \u0628\u0627\u0647\u0638\u0629\u060c \u0645\u0627 \u064a\u062c\u0639\u0644 \u062a\u0643\u0644\u0641\u0629 \u0627\u0644\u062a\u0634\u063a\u064a\u0644 \u0623\u0642\u0644 \u0628\u0643\u062b\u064a\u0631 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062d\u0636\u0648\u0631\u064a.<\/li><\/ul>\n\n\n\n<h4><strong>\u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a:<\/strong><\/h4>\n\n\n\n<ul><li><strong>\u064a\u062a\u0637\u0644\u0628 \u0645\u0647\u0627\u0631\u0627\u062a \u062a\u0633\u0648\u064a\u0642 \u0631\u0642\u0645\u064a \u0648\u062a\u0642\u0646\u064a\u0629:<\/strong> \u0631\u063a\u0645 \u0645\u0631\u0648\u0646\u0629 \u0647\u0630\u0627 \u0627\u0644\u0645\u0633\u0627\u0631\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u064a\u062a\u0637\u0644\u0628 \u0625\u062a\u0642\u0627\u0646 \u0623\u062f\u0648\u0627\u062a \u0627\u0644\u062a\u0633\u0648\u064a\u0642 \u0627\u0644\u0631\u0642\u0645\u064a \u0645\u062b\u0644 \u0645\u0646\u0635\u0627\u062a \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u060c \u062a\u062d\u0633\u064a\u0646 \u0645\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0628\u062d\u062b\u060c \u0648\u0627\u0644\u0628\u0631\u064a\u062f \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a \u0644\u062c\u0630\u0628 \u0627\u0644\u0639\u0645\u0644\u0627\u0621 \u0648\u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0647\u0645. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0647\u0627\u0631\u0627\u062a \u062a\u0642\u0646\u064a\u0629 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0628\u0631\u0645\u062c\u064a\u0627\u062a \u0648\u0627\u0644\u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u062a\u0642\u062f\u0645.<br><\/li><li><strong>\u0628\u0646\u0627\u0621 \u0627\u0644\u062b\u0642\u0629 \u062f\u0648\u0646 \u062a\u0648\u0627\u0635\u0644 \u0645\u0628\u0627\u0634\u0631:<\/strong> \u0645\u0646 \u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a \u0627\u0644\u0628\u0627\u0631\u0632\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u062c\u0627\u0644 \u0647\u0648 \u063a\u064a\u0627\u0628 \u0627\u0644\u062a\u0641\u0627\u0639\u0644 \u0627\u0644\u0648\u062c\u0647\u064a\u060c \u0645\u0627 \u0642\u062f \u064a\u0635\u0639\u0628 \u0639\u0645\u0644\u064a\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u062b\u0642\u0629 \u0645\u0639 \u0627\u0644\u0639\u0645\u0644\u0627\u0621. \u0648\u0631\u063a\u0645 \u0623\u0646 \u0623\u062f\u0648\u0627\u062a \u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0627\u0644\u0627\u0641\u062a\u0631\u0627\u0636\u064a\u0629 \u062a\u0633\u0627\u0639\u062f\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0628\u0639\u0636 \u0642\u062f \u064a\u0641\u0636\u0644 \u0627\u0644\u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0645\u0628\u0627\u0634\u0631 \u0648\u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u0634\u062e\u0635\u064a.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-center has-text-color\" style=\"color:#534f4f\"><em><strong>\u0647\u0644 \u062a\u0631\u063a\u0628 \u0641\u064a \u0623\u0646 \u062a\u0635\u0628\u062d \u0645\u062f\u0631\u0628\u064b\u0627 \u0634\u062e\u0635\u064a\u064b\u0627 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a\u061f<\/strong><\/em><\/p>\n\n\n\n<div class=\"wp-container-1 wp-block-buttons\">\n<div class=\"wp-block-button aligncenter\"><a class=\"wp-block-button__link has-text-color\" href=\"https:\/\/www.supercoach.me\/ar\" style=\"color:#a5f849\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0627\u0633\u062a\u0643\u0634\u0641 \u0633\u0648\u0628\u0631 \u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"has-text-color\" style=\"color:#94081f\"><strong>3.\u0645\u062f\u0631\u0628 \u0635\u062d\u0629 \u0648\u0644\u064a\u0627\u0642\u0629 \u0641\u064a \u0627\u0644\u0634\u0631\u0643\u0627\u062a<\/strong><\/h3>\n\n\n\n<p>\u0623\u0635\u0628\u062d\u062a \u0627\u0644\u0634\u0631\u0643\u0627\u062a \u062a\u062f\u0631\u0643 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0644\u0635\u062d\u0629 \u0648\u0625\u0646\u062a\u0627\u062c\u064a\u0629 \u0627\u0644\u0645\u0648\u0638\u0641\u064a\u0646. \u0648\u0647\u0646\u0627 \u064a\u0623\u062a\u064a \u062f\u0648\u0631 \u0627\u0644\u0645\u062f\u0631\u0628 \u0644\u062a\u0642\u062f\u064a\u0645 \u0628\u0631\u0627\u0645\u062c \u0645\u062a\u0643\u0627\u0645\u0644\u0629 \u062a\u0634\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u0648\u0631\u0634 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u0639\u0649 \u0625\u0644\u0649 \u062f\u062e\u0644 \u0645\u0633\u062a\u0642\u0631 \u0648\u0633\u0627\u0639\u0627\u062a \u0639\u0645\u0644 \u0645\u0646\u062a\u0638\u0645\u0629\u060c \u0641\u0647\u0630\u0647 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0648\u0638\u0627\u0626\u0641 \u0644\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0634\u062e\u0635\u064a.<\/p>\n\n\n\n<h4><strong>\u0627\u0644\u0645\u0645\u064a\u0632\u0627\u062a:<\/strong><\/h4>\n\n\n\n<ul><li><strong>\u062f\u062e\u0644 \u062b\u0627\u0628\u062a:<\/strong> \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062d\u0635\u0644 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0641\u064a \u0627\u0644\u0634\u0631\u0643\u0627\u062a \u0639\u0644\u0649 \u0639\u0642\u0648\u062f \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f \u0645\u0639 \u0627\u0644\u0645\u0624\u0633\u0633\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0648\u0641\u0631 \u0645\u0635\u062f\u0631 \u062f\u062e\u0644 \u0645\u0633\u062a\u0642\u0631.<br><\/li><li><strong>\u0633\u0627\u0639\u0627\u062a \u0639\u0645\u0644 \u0646\u0647\u0627\u0631\u064a\u0629:<\/strong> \u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u062a\u062a\u0645 \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u062e\u0644\u0627\u0644 \u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0631\u0633\u0645\u064a\u0629\u060c \u0645\u0627 \u064a\u0645\u0646\u062d\u0643 \u062c\u062f\u0648\u0644\u064b\u0627 \u0645\u0646\u062a\u0638\u0645\u064b\u0627 \u0648\u062a\u0648\u0627\u0632\u0646\u064b\u0627 \u0623\u0641\u0636\u0644 \u0628\u064a\u0646 \u0627\u0644\u062d\u064a\u0627\u0629 \u0648\u0627\u0644\u0639\u0645\u0644.<br><\/li><li><strong>\u0645\u062c\u0647\u0648\u062f \u0628\u062f\u0646\u064a \u0623\u0642\u0644:<\/strong> \u0628\u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u060c \u064a\u0631\u0643\u0651\u0632 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062b\u0642\u064a\u0641 \u0648\u0627\u0644\u062a\u0648\u062c\u064a\u0647 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0628\u0627\u0634\u0631.<\/li><li><\/li><\/ul>\n\n\n\n<h4><strong>\u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a:<\/strong><\/h4>\n\n\n\n<ul><li><strong>\u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u0629 \u0648\u0627\u0633\u0639\u0629:<\/strong> \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0646\u062c\u0627\u062d \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u062c\u0627\u0644 \u0627\u0644\u0625\u0644\u0645\u0627\u0645 \u0628\u0645\u062c\u0627\u0644\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629\u060c \u0648\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u062a\u0644\u0632\u0645 \u0634\u0647\u0627\u062f\u0627\u062a \u0625\u0636\u0627\u0641\u064a\u0629 \u0623\u0648 \u062e\u0628\u0631\u0629 \u0645\u062a\u0642\u062f\u0645\u0629.<br><\/li><li><strong>\u0641\u0631\u0635 \u0639\u0645\u0644 \u0623\u0642\u0644:<\/strong> \u0631\u063a\u0645 \u0623\u0646 \u0627\u0644\u0645\u062c\u0627\u0644 \u064a\u0634\u0647\u062f \u0646\u0645\u0648\u064b\u0627\u060c \u0625\u0644\u0627 \u0623\u0646 \u0639\u062f\u062f \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0641\u064a \u0627\u0644\u0634\u0631\u0643\u0627\u062a \u0645\u0627 \u0632\u0627\u0644 \u0623\u0642\u0644 \u0645\u0646 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0628\u0646\u0627\u0621 \u0642\u0627\u0639\u062f\u0629 \u0639\u0645\u0644\u0627\u0621 \u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u064b\u0627 \u0648\u064a\u062a\u0637\u0644\u0628 \u0648\u0642\u062a\u064b\u0627 \u0648\u062c\u0647\u062f\u064b\u0627.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/05\/man-doing-push-ups-beach-min-1024x683.jpg\" alt=\"\" class=\"wp-image-19324\" srcset=\"https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/05\/man-doing-push-ups-beach-min-1024x683.jpg 1024w, https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/05\/man-doing-push-ups-beach-min-300x200.jpg 300w, https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/05\/man-doing-push-ups-beach-min-768x512.jpg 768w, https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/05\/man-doing-push-ups-beach-min-1536x1024.jpg 1536w, https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/05\/man-doing-push-ups-beach-min-2048x1365.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"has-text-color\" style=\"color:#94081f\"><strong>4. \u0627\u0633\u062a\u0634\u0627\u0631\u064a \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629<\/strong><\/h3>\n\n\n\n<p>\u064a\u062a\u062c\u0627\u0648\u0632 \u0647\u0630\u0627 \u0627\u0644\u062f\u0648\u0631 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0641\u0631\u062f\u064a\u0629\u060c \u062d\u064a\u062b \u064a\u0631\u0643\u0632 \u0645\u0633\u062a\u0634\u0627\u0631\u0648 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0639\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0648\u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0627\u0644\u0634\u0631\u0643\u0627\u062a \u0627\u0644\u0646\u0627\u0634\u0626\u0629 \u0641\u064a \u062a\u0637\u0648\u064a\u0631 \u0628\u0631\u0627\u0645\u062c\u0647\u0627 \u0648\u062e\u062f\u0645\u0627\u062a\u0647\u0627.&nbsp;<\/p>\n\n\n\n<p>\u0648\u064a\u064f\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0645\u0633\u0627\u0631 \u0645\u062b\u0627\u0644\u064a\u064b\u0627 \u0644\u0644\u0645\u0647\u0646\u064a\u064a\u0646 \u0630\u0648\u064a \u0627\u0644\u062e\u0628\u0631\u0629 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u0639\u0648\u0646 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0647\u0627\u0631\u0627\u062a\u0647\u0645 \u0628\u0634\u0643\u0644 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a \u0623\u0648 \u0627\u0633\u062a\u0634\u0627\u0631\u064a.<\/p>\n\n\n\n<p>\u0643\u0645\u0627 \u0642\u062f \u062a\u0634\u0645\u0644 \u0645\u0647\u0627\u0645\u0643 \u062a\u0637\u0648\u064a\u0631 \u0623\u0646\u0638\u0645\u0629 \u062a\u062f\u0631\u064a\u0628\u060c \u062a\u0642\u062f\u064a\u0645 \u0627\u0633\u062a\u0634\u0627\u0631\u0627\u062a \u062d\u0648\u0644 \u062a\u0635\u0645\u064a\u0645 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0623\u0648 \u0648\u0636\u0639 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0644\u062c\u0630\u0628 \u0627\u0644\u0639\u0645\u0644\u0627\u0621 \u0627\u0644\u062c\u062f\u062f.&nbsp;<\/p>\n\n\n\n<p>\u0643\u0645\u0627 \u064a\u0639\u0645\u0644 \u0628\u0639\u0636 \u0627\u0644\u0645\u0633\u062a\u0634\u0627\u0631\u064a\u0646 \u0643\u0645\u0633\u062a\u0642\u0644\u064a\u0646 \u0623\u0648 \u064a\u062a\u0639\u0627\u0648\u0646\u0648\u0646 \u0645\u0639 \u0645\u0646\u0635\u0627\u062a \u062a\u0642\u0646\u064a\u0629 \u062a\u0648\u0641\u0631 \u0641\u0631\u0635 \u0639\u0645\u0644 \u0644\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u0634\u062e\u0635\u064a\u064a\u0646 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a.<\/p>\n\n\n\n<h4><strong>\u0627\u0644\u0645\u0645\u064a\u0632\u0627\u062a:<\/strong><\/h4>\n\n\n\n<ul><li><strong>\u062f\u062e\u0644 \u0645\u0631\u062a\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0639\u0642\u0648\u062f \u0627\u0633\u062a\u0634\u0627\u0631\u064a\u0629:<\/strong> \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0642\u064a\u0642 \u062f\u062e\u0644 \u0643\u0628\u064a\u0631 \u0639\u0646\u062f \u0627\u0644\u0639\u0645\u0644 \u0645\u0639 \u0634\u0631\u0643\u0627\u062a \u0623\u0648 \u0639\u0644\u0627\u0645\u0627\u062a \u062a\u062c\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0645\u0634\u0627\u0631\u064a\u0639 \u0645\u062d\u062f\u062f\u0629.<br><\/li><li><strong>\u062c\u062f\u0648\u0644 \u0645\u0631\u0646 \u0648\u0641\u0631\u0635 \u0639\u0645\u0644 \u0639\u0646 \u0628\u064f\u0639\u062f: <\/strong>\u064a\u062a\u064a\u062d \u0644\u0643 \u0647\u0630\u0627 \u0627\u0644\u062f\u0648\u0631 \u0627\u0644\u0639\u0645\u0644 \u0641\u064a \u0623\u0648\u0642\u0627\u062a \u062a\u0646\u0627\u0633\u0628\u0643 \u0648\u0645\u0646 \u0623\u064a \u0645\u0643\u0627\u0646.<br><\/li><li><strong>\u0641\u0631\u0635\u0629 \u0644\u0644\u062a\u0623\u062b\u064a\u0631 \u0641\u064a \u0645\u0639\u0627\u064a\u064a\u0631 \u0635\u0646\u0627\u0639\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629: <\/strong>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0645\u0633\u0627\u0647\u0645\u0629 \u0641\u064a \u062a\u0637\u0648\u064a\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u062e\u062f\u0645\u0627\u062a \u0641\u064a \u0627\u0644\u0642\u0637\u0627\u0639.<br><\/li><\/ul>\n\n\n\n<h4><strong>\u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a:<\/strong><\/h4>\n\n\n\n<ul><li><strong>\u064a\u062a\u0637\u0644\u0628 \u0641\u0647\u0645\u064b\u0627 \u0644\u0644\u0623\u0639\u0645\u0627\u0644 \u0648\u062e\u0628\u0631\u0629 \u0641\u064a \u0627\u0644\u0645\u062c\u0627\u0644: <\/strong>\u0627\u0644\u0646\u062c\u0627\u062d \u0643\u0645\u0633\u062a\u0634\u0627\u0631 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062e\u0628\u0631\u0629 \u0642\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0635\u0646\u0627\u0639\u0629 \u0648\u0645\u0639\u0631\u0641\u0629 \u0628\u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629.<br><\/li><li><strong>\u062a\u0633\u0648\u064a\u0642 \u0630\u0627\u062a\u064a \u0645\u0633\u062a\u0645\u0631: <\/strong>\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u062f\u0627\u0626\u0645 \u0645\u0639 \u0627\u0644\u0639\u0645\u0644\u0627\u0621 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u064a\u0646 \u0648\u0627\u0644\u062a\u0631\u0648\u064a\u062c \u0644\u0646\u0641\u0633\u0643 \u0648\u062e\u062f\u0645\u0627\u062a\u0643 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631.<br><\/li><li><strong>\u062a\u0642\u0644\u0628 \u0641\u064a \u062d\u062c\u0645 \u0627\u0644\u0639\u0645\u0644:<\/strong> \u064a\u0639\u062a\u0645\u062f \u062d\u062c\u0645 \u0627\u0644\u0639\u0645\u0644 \u0648\u0627\u0644\u062f\u062e\u0644 \u0639\u0644\u0649 \u0639\u062f\u062f \u0627\u0644\u0639\u0642\u0648\u062f \u0648\u0627\u0644\u0637\u0644\u0628\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0641\u062a\u0631\u0627\u062a \u0646\u0634\u0627\u0637 \u0645\u062a\u0641\u0627\u0648\u062a\u0629.<br><\/li><\/ul>\n\n\n\n<h3 class=\"has-text-color\" style=\"color:#94081f\"><strong>5. \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/strong><\/h3>\n\n\n\n<p>\u064a\u062c\u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u062f\u0648\u0631 \u0627\u0644\u0645\u062a\u062e\u0635\u0635 \u0628\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0628\u062f\u0646\u064a \u0648\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0623\u0647\u064a\u0644 \u0648\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0645\u0632\u0645\u0646\u0629. \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0639\u0645\u0644 \u0623\u062e\u0635\u0627\u0626\u064a\u0648 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0636\u0645\u0646 \u0645\u0631\u0627\u0643\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0637\u0628\u064a\u0629\u060c \u0623\u0648 \u0639\u064a\u0627\u062f\u0627\u062a \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u060c \u0623\u0648 \u0627\u0644\u0645\u0646\u062a\u062c\u0639\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u062d\u064a\u062b \u064a\u062a\u0639\u0627\u0648\u0646\u0648\u0646 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0645\u0639 \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0648\u0623\u062e\u0635\u0627\u0626\u064a\u064a \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a.<\/p>\n\n\n\n<p>\u0641\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u062f\u0631\u0628\u064b\u0627 \u0645\u0639\u062a\u0645\u062f\u064b\u0627 \u0648\u0644\u062f\u064a\u0643 \u062e\u0644\u0641\u064a\u0629 \u0637\u0628\u064a\u0629\u060c \u0641\u0647\u0630\u0647 \u0627\u0644\u0645\u0633\u0627\u0631 \u064a\u0648\u0641\u0631 \u0641\u0631\u0635\u0629 \u0645\u062c\u0632\u064a\u0629 \u0644\u0625\u062d\u062f\u0627\u062b \u062a\u0623\u062b\u064a\u0631 \u0641\u0639\u0651\u0627\u0644 \u0648\u0637\u0648\u064a\u0644 \u0627\u0644\u0623\u0645\u062f \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0645\u0644\u0627\u0621.<\/p>\n\n\n\n<h4><strong>\u0627\u0644\u0645\u0645\u064a\u0632\u0627\u062a:<\/strong><\/h4>\n\n\n\n<ul><li><strong>\u0627\u0644\u0639\u0645\u0644 \u0645\u0639 \u062d\u0627\u0644\u0627\u062a \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0623\u0648 \u0627\u0644\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u062c\u0631\u0627\u062d\u064a\u0629:<\/strong> \u062a\u0642\u062f\u0645 \u062f\u0639\u0645\u064b\u0627 \u062d\u0642\u064a\u0642\u064a\u064b\u0627 \u0644\u0644\u0639\u0645\u0644\u0627\u0621 \u062e\u0644\u0627\u0644 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/li><li><strong>\u0627\u0644\u062a\u0639\u0627\u0648\u0646 \u0645\u0639 \u0641\u0631\u064a\u0642 \u0637\u0628\u064a \u0645\u062d\u062a\u0631\u0641:<\/strong> \u062a\u0643\u062a\u0633\u0628 \u062e\u0628\u0631\u0629 \u0648\u062a\u0639\u0645\u0644 \u0641\u064a \u0628\u064a\u0626\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u062a\u062e\u0635\u0635\u0627\u062a.<\/li><li><strong>\u0622\u0641\u0627\u0642 \u0648\u0638\u064a\u0641\u064a\u0629 \u0645\u0633\u062a\u0642\u0631\u0629 \u0648\u0633\u0627\u0639\u0627\u062a \u0645\u0646\u062a\u0638\u0645\u0629:<\/strong> \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u062a\u0645\u062a\u0639 \u0628\u0648\u0638\u064a\u0641\u0629 \u0645\u0633\u062a\u0642\u0631\u0629 \u0645\u0639 \u062c\u062f\u0648\u0644 \u0639\u0645\u0644 \u064a\u0645\u0643\u0646 \u0627\u0644\u062a\u0646\u0628\u0624 \u0628\u0647.<\/li><\/ul>\n\n\n\n<h4><strong>\u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a:<\/strong><\/h4>\n\n\n\n<ul><li><strong>\u064a\u062a\u0637\u0644\u0628 \u0645\u0624\u0647\u0644\u0627\u062a \u0637\u0628\u064a\u0629 \u0623\u0648 \u0634\u0647\u0627\u062f\u0627\u062a \u0645\u062a\u0642\u062f\u0645\u0629: <\/strong>\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u0629 \u0645\u062a\u062e\u0635\u0635\u0629 \u0648\u0634\u0647\u0627\u062f\u0627\u062a \u062a\u0624\u0647\u0644\u0643 \u0644\u0644\u0639\u0645\u0644 \u0645\u0639 \u062d\u0627\u0644\u0627\u062a \u0635\u062d\u064a\u0629 \u062f\u0642\u064a\u0642\u0629.<\/li><li><strong>\u0639\u0645\u0644 \u0645\u0631\u0647\u0642 \u0639\u0627\u0637\u0641\u064a\u064b\u0627 \u0648\u0630\u0647\u0646\u064a\u064b\u0627:<\/strong> \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u062d\u0627\u0644\u0627\u062a \u062a\u0639\u0627\u0641\u064a \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u062c\u0647\u062f\u064b\u0627 \u0646\u0641\u0633\u064a\u064b\u0627.<\/li><li><strong>\u0639\u062f\u062f \u0639\u0645\u0644\u0627\u0621 \u0645\u062d\u062f\u0648\u062f:<\/strong> \u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u062a\u062e\u0635\u0635 \u062a\u0639\u0646\u064a \u0623\u0646\u0643 \u0633\u062a\u0639\u0645\u0644 \u0645\u0639 \u0639\u062f\u062f \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644\u0627\u0621 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u064a\u0646.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/patient-doing-physical-rehabilitation-helped-by-therapists-min-1024x683.jpg\" alt=\"\u0623\u0641\u0636\u0644 \u0648\u0638\u0627\u0626\u0641 \u0644\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0634\u062e\u0635\u064a\" class=\"wp-image-19387\" srcset=\"https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/patient-doing-physical-rehabilitation-helped-by-therapists-min-1024x683.jpg 1024w, https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/patient-doing-physical-rehabilitation-helped-by-therapists-min-300x200.jpg 300w, https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/patient-doing-physical-rehabilitation-helped-by-therapists-min-768x512.jpg 768w, https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/patient-doing-physical-rehabilitation-helped-by-therapists-min-1536x1024.jpg 1536w, https:\/\/blog.supercoach.me\/articles\/wp-content\/uploads\/2025\/06\/patient-doing-physical-rehabilitation-helped-by-therapists-min-2048x1365.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-center has-text-color\" style=\"color:#534f4f\"><em><strong>\u0647\u0644 \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0633\u062a\u0643\u0634\u0627\u0641 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0623\u0641\u0636\u0644 \u0648\u0638\u0627\u0626\u0641 \u0644\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0634\u062e\u0635\u064a\u061f<\/strong><\/em><\/p>\n\n\n\n<div class=\"wp-container-2 wp-block-buttons\">\n<div class=\"wp-block-button aligncenter\"><a class=\"wp-block-button__link has-text-color\" href=\"https:\/\/blog.supercoach.me\/articles\/%d9%88%d8%b8%d8%a7%d8%a6%d9%81-%d9%85%d8%af%d8%b1%d8%a8-%d8%b4%d8%ae%d8%b5%d9%8a\/\" style=\"color:#a5f849\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0627\u0637\u0651\u0644\u0639 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0634\u0627\u0645\u0644 \u0627\u0644\u0622\u0646!<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p>\u0627\u062e\u062a\u064a\u0627\u0631\u0643 \u0645\u0646 \u0628\u064a\u0646 \u0627\u0644\u0645\u0633\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0647\u0646\u064a\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u0634\u062e\u0635\u064a\u064a\u0646 \u064a\u0641\u062a\u062d \u0623\u0645\u0627\u0645\u0643 \u0641\u0631\u0635\u064b\u0627 \u0645\u062a\u0646\u0648\u0639\u0629 \u060c \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0641\u0636\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u062f\u0627\u062e\u0644 \u0627\u0644\u0635\u0627\u0644\u0627\u062a\u060c \u0623\u0648 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 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