{"id":2646,"date":"2021-12-29T01:06:44","date_gmt":"2021-12-28T22:06:44","guid":{"rendered":"https:\/\/www.justty.net\/blog\/?p=2646"},"modified":"2021-12-29T01:06:44","modified_gmt":"2021-12-28T22:06:44","slug":"%d8%a7%d9%84%d8%a3%d9%86%d9%81%d9%84%d9%88%d9%86%d8%b2%d8%a7","status":"publish","type":"post","link":"https:\/\/www.justty.net\/blog\/2021\/12\/29\/%d8%a7%d9%84%d8%a3%d9%86%d9%81%d9%84%d9%88%d9%86%d8%b2%d8%a7\/","title":{"rendered":"\u0627\u0644\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627 (\u0646\u0632\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u062f) \u0641\u064a \u0627\u0644\u0634\u062a\u0627\u0621 \u0648 10 \u0637\u0631\u0642 \u0644\u0644\u062a\u062e\u0644\u0635 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646\u0647\u0627"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_34 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">\u0645\u062d\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0644<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" style=\"display: none;\"><label for=\"item\" aria-label=\"Table of Content\"><i class=\"ez-toc-glyphicon ez-toc-icon-toggle\"><\/i><\/label><input type=\"checkbox\" id=\"item\"><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1'><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.justty.net\/blog\/2021\/12\/29\/%d8%a7%d9%84%d8%a3%d9%86%d9%81%d9%84%d9%88%d9%86%d8%b2%d8%a7\/#%D8%A7%D9%84%D8%A3%D9%86%D9%81%D9%84%D9%88%D9%86%D8%B2%D8%A7_%D9%86%D8%B2%D9%84%D8%A7%D8%AA_%D8%A7%D9%84%D8%A8%D8%B1%D8%AF_%D9%81%D9%8A_%D8%A7%D9%84%D8%B4%D8%AA%D8%A7%D8%A1_%D9%88_10_%D8%B7%D8%B1%D9%82_%D9%84%D9%84%D8%AA%D8%AE%D9%84%D8%B5_%D9%88%D8%A7%D9%84%D9%88%D9%82%D8%A7%D9%8A%D8%A9_%D9%85%D9%86%D9%87%D8%A7\" title=\"\u0627\u0644\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627 (\u0646\u0632\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u062f) \u0641\u064a \u0627\u0644\u0634\u062a\u0627\u0621 \u0648 10 \u0637\u0631\u0642 \u0644\u0644\u062a\u062e\u0644\u0635 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646\u0647\u0627\">\u0627\u0644\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627 (\u0646\u0632\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u062f) \u0641\u064a \u0627\u0644\u0634\u062a\u0627\u0621 \u0648 10 \u0637\u0631\u0642 \u0644\u0644\u062a\u062e\u0644\u0635 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646\u0647\u0627<\/a><ul class='ez-toc-list-level-2'><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.justty.net\/blog\/2021\/12\/29\/%d8%a7%d9%84%d8%a3%d9%86%d9%81%d9%84%d9%88%d9%86%d8%b2%d8%a7\/#%D8%A3%D8%B9%D8%B1%D8%A7%D8%B6_%D8%A7%D9%84%D8%A5%D8%B5%D8%A7%D8%A8%D8%A9_%D8%A8%D8%A7%D9%84%D8%A3%D9%86%D9%81%D9%84%D9%88%D9%86%D8%B2%D8%A7\" title=\"\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627\">\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.justty.net\/blog\/2021\/12\/29\/%d8%a7%d9%84%d8%a3%d9%86%d9%81%d9%84%d9%88%d9%86%d8%b2%d8%a7\/#%D8%B7%D8%B1%D9%82_%D8%A7%D9%84%D9%88%D9%82%D8%A7%D9%8A%D8%A9_%D9%88%D8%A7%D9%84%D8%B9%D9%84%D8%A7%D8%AC_%D9%85%D9%86_%D8%A7%D9%84%D8%A3%D9%86%D9%81%D9%84%D9%88%D9%86%D8%B2%D8%A7\" title=\"\u0637\u0631\u0642 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0648\u0627\u0644\u0639\u0644\u0627\u062c \u0645\u0646 \u0627\u0644\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627:\">\u0637\u0631\u0642 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0648\u0627\u0644\u0639\u0644\u0627\u062c \u0645\u0646 \u0627\u0644\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D8%A3%D9%86%D9%81%D9%84%D9%88%D9%86%D8%B2%D8%A7_%D9%86%D8%B2%D9%84%D8%A7%D8%AA_%D8%A7%D9%84%D8%A8%D8%B1%D8%AF_%D9%81%D9%8A_%D8%A7%D9%84%D8%B4%D8%AA%D8%A7%D8%A1_%D9%88_10_%D8%B7%D8%B1%D9%82_%D9%84%D9%84%D8%AA%D8%AE%D9%84%D8%B5_%D9%88%D8%A7%D9%84%D9%88%D9%82%D8%A7%D9%8A%D8%A9_%D9%85%D9%86%D9%87%D8%A7\"><\/span><strong>\u0627\u0644\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627 <\/strong>(\u0646\u0632\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u062f) \u0641\u064a \u0627\u0644\u0634\u062a\u0627\u0621 \u0648 10 \u0637\u0631\u0642 \u0644\u0644\u062a\u062e\u0644\u0635 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646\u0647\u0627<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p>\u0645\u0639 \u0642\u062f\u0648\u0645 \u0641\u0635\u0644 \u0627\u0644\u0634\u062a\u0627\u0621 \u064a\u0639\u0627\u0646\u064a \u0645\u0644\u0627\u064a\u064a\u0646 \u0627\u0644\u0628\u0634\u0631 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645 \u0645\u0646<\/p>\n<p><strong>\u0627\u0644\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627<\/strong> (\u0646\u0632\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u062f)\u060c \u0648\u062a\u0642\u062f\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u0631\u0627\u0643\u0632 \u0627\u0644\u0625\u062d\u0635\u0627\u0621 \u062d\u0648\u0644 \u0627\u0644\u0639\u0627\u0644\u0645 \u0623\u0646 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0627\u0644\u0628\u0627\u0644\u063a \u0642\u062f \u064a\u0635\u0627\u0628 \u0628\u0646\u0632\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u062f \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0633\u0646\u0629 \u0639\u0644\u0649 \u0623\u0642\u0644 \u062a\u0642\u062f\u064a\u0631\u060c \u0648\u064a\u0633\u0648\u062f \u0627\u0639\u062a\u0642\u0627\u062f \u0644\u062f\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0623\u0646 \u0627\u0644\u0628\u0631\u062f \u0647\u0648 \u0633\u0628\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627\u060c \u0648\u0644\u0643\u0646 \u0647\u0630\u0627 \u0627\u0644\u0627\u0639\u062a\u0642\u0627\u062f \u062e\u0627\u0637\u0626\u060c \u0641\u0627\u0644\u0645\u0633\u0628\u0628 \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u0627\u0644\u0630\u064a \u064a\u0642\u0641 \u062e\u0644\u0641 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0647\u0630\u0627 \u0627\u0644\u0645\u0631\u0636 \u0647\u0648 \u0641\u064a\u0631\u0648\u0633\u064a \u0645\u0646\u0627\u0639\u064a \u0628\u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u0623\u0648\u0644\u0649\u060c \u0648\u0630\u0644\u0643 \u0628\u0633\u0628\u0628 \u0645\u0647\u0627\u062c\u0645\u0629 \u0641\u064a\u0631\u0648\u0633 <strong>\u0627\u0644\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627<\/strong> \u0627\u0644\u0630\u064a \u064a\u0646\u0634\u0637 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0641\u064a \u0641\u0635\u0644 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\u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0623\u0639\u0631\u0627\u0636 \u0648\u0645\u0646 \u0623\u0647\u0645\u0647\u0627:<\/p>\n<ol>\n<li>\u062d\u0643\u0629 \u0648\u062a\u0646\u0645\u064a\u0644 \u0641\u064a \u0627\u0644\u062d\u0644\u0642<\/li>\n<li>\u0623\u0644\u0645 \u0648\u0648\u0647\u0646 \u0639\u0627\u0645 \u0641\u064a \u0627\u0644\u062c\u0633\u0645<\/li>\n<li>\u00a0\u0648\u062c\u0639 \u0641\u064a \u0627\u0644\u0645\u0641\u0627\u0635\u0644<\/li>\n<\/ol>\n<p>\u0648\u0641\u064a \u062d\u0627\u0644 \u062a\u0637\u0648\u0631 \u0627\u0644\u0645\u0631\u0636 \u062a\u0628\u062f\u0623 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0648\u0645\u0646 \u0623\u0647\u0645 \u0623\u0639\u0631\u0627\u0636\u0647\u0627:<\/p>\n<ol>\n<li>\u0627\u0631\u062a\u0641\u0627\u0639 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645(\u0627\u0644\u062d\u0645\u0649)<\/li>\n<li>\u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u062d\u0644\u0642<\/li>\n<li>\u0633\u064a\u0644\u0627\u0646 \u0641\u064a \u0627\u0644\u0623\u0646\u0641(\u0631\u0634\u062d)<\/li>\n<li>\u0627\u0644\u0633\u0639\u0627\u0644<\/li>\n<li>\u062a\u0639\u0628 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645<\/li>\n<\/ol>\n<p>\u0648\u0623\u0645\u0627 \u0641\u064a \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629 \u0641\u0625\u0646 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u062a\u0643\u0648\u0646 \u0623\u0634\u062f \u0648\u0623\u0634\u0647\u0631 \u0647\u0630\u0647 \u0627\u0644\u0623\u0639\u0631\u0627\u0636:<\/p>\n<ol>\n<li>\u0633\u064a\u0644\u0627\u0646 \u0648\u0627\u062d\u062a\u0642\u0627\u0646 \u0627\u0644\u0623\u0646\u0641.<\/li>\n<li>\u0627\u0644\u0633\u0639\u0627\u0644<\/li>\n<li>\u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0639\u0627\u0645<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B7%D8%B1%D9%82_%D8%A7%D9%84%D9%88%D9%82%D8%A7%D9%8A%D8%A9_%D9%88%D8%A7%D9%84%D8%B9%D9%84%D8%A7%D8%AC_%D9%85%D9%86_%D8%A7%D9%84%D8%A3%D9%86%D9%81%D9%84%D9%88%D9%86%D8%B2%D8%A7\"><\/span>\u0637\u0631\u0642 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0648\u0627\u0644\u0639\u0644\u0627\u062c \u0645\u0646 <strong>\u0627\u0644\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627<\/strong>:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u064a\u0643\u0648\u0646 \u062a\u062c\u0627\u0648\u0628 \u0627\u0644\u062c\u0633\u0645 \u0644\u0641\u064a\u0631\u0648\u0633 <strong>\u0627\u0644\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627<\/strong> \u0645\u0631\u062a\u0628\u0637\u0627\u064b \u0628\u0645\u062f\u0649 \u0642\u0648\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u0648\u0635\u0644\u0627\u0628\u062a\u0647 \u0641\u064a \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u0631\u0648\u0633 \u0648\u0627\u0644\u0642\u0636\u0627\u0621 \u0639\u0644\u064a\u0647 \u0648\u064a\u0633\u062a\u063a\u0631\u0642 \u0647\u0630\u0627 \u0627\u0644\u0623\u0645\u0631 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0641\u0625\u0646 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u0647\u0648 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0641\u0636\u0644 \u0644\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 <strong>\u0627\u0644\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627<\/strong> \u0648\u0639\u0644\u0649 \u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636\u060c \u0648\u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0630\u0644\u0643 \u064a\u0639\u0648\u062f \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0641\u064a\u0631\u0648\u0633\u0627\u062a \u062a\u0646\u0627\u0644 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0645\u0646\u0627\u0639\u062a\u0647 \u0636\u0639\u064a\u0641\u0629.<\/p>\n<p>\u0648\u0645\u0646 \u0623\u0647\u0645 \u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0648\u0642\u0627\u064a\u0629:<\/p>\n<ol>\n<li>\u0627\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u0649 \u0631\u0637\u0648\u0628\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u0643\u0648\u0646 \u0630\u0644\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0627\u062e\u0646\u0629.<\/li>\n<li>\u00a0\u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646 \u0627\u0644\u062a\u062f\u062e\u064a\u0646 \u0648\u0627\u0644\u0645\u062f\u062e\u0646\u064a\u0646 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li>\n<li>\u00a0\u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u064a\u0629(\u0627\u0644\u0635\u0627\u062f\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u064a\u0629)\u060c \u0645\u062b\u0644 \u062d\u0628\u0648\u0628 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u060c \u062d\u064a\u062b \u0625\u0646 \u0645\u0633\u0628\u0628 \u0627\u0644\u0645\u0631\u0636 \u0641\u064a\u0631\u0648\u0633\u064a \u0648\u0644\u064a\u0633 \u0628\u0643\u062a\u064a\u0631\u064a\u060c \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u062a\u0636\u0639\u0641 \u0639\u0645\u0644 \u0645\u0646\u0627\u0639\u0629 \u0627\u0644\u062c\u0633\u0645 (\u062e\u0637 \u0627\u0644\u062f\u0641\u0627\u0639 \u0627\u0644\u0623\u0648\u0644)\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0641\u0627\u0642\u0645 \u0627\u0644\u0645\u0631\u0636 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631.<\/li>\n<li>\u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0637 \u0648\u0645\u0635\u0627\u0641\u062d\u0629 \u0648\u062a\u0642\u0628\u064a\u0644 \u0623\u062d\u062f\u060c \u0648\u0630\u0644\u0643 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0646\u062a\u0634\u0627\u0631 \u0627\u0644\u0645\u0631\u0636 \u0648\u0627\u0644\u0639\u062f\u0648\u0649.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>\u0648\u0623\u0645\u0627 \u0637\u0631\u0642 <a href=\"https:\/\/www.webteb.com\/general-health\/%D8%A7%D9%84%D9%86%D8%B2%D9%84%D8%A9-%D8%A7%D9%84%D9%88%D8%A7%D9%81%D8%AF%D8%A9-%D8%A7%D9%84%D8%A7%D9%86%D9%81%D9%84%D9%88%D9%86%D8%B2%D8%A7\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0639\u0644\u0627\u062c<\/a>\u060c \u0641\u062a\u0634\u0645\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0648\u0645\u0646 \u0623\u0634\u0647\u0631\u0647\u0627:<\/p>\n<p>&nbsp;<\/p>\n<ol>\n<li><strong>\u0627\u0644\u0642\u0637\u0631\u0627\u062a \u0627\u0644\u0645\u0632\u064a\u0644\u0629 \u0644\u0627\u062d\u062a\u0642\u0627\u0646 \u0627\u0644\u0623\u0646\u0641<\/strong>.<\/li>\n<li><strong>\u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0633\u0639\u0627\u0644<\/strong>.<\/li>\n<li>\u00a0<strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646(D)<\/strong>: \u062d\u064a\u062b \u064a\u0639\u062a\u0628\u0631 \u0647\u0630\u0627 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0646\u062d\u0644\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u064a\u0644\u0639\u0628 \u0647\u0630\u0627 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0645\u0626\u0627\u062a \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0639\u0644\u0649 \u0631\u0623\u0633\u0647\u0627 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629\u060c \u0648\u0627\u0644\u062c\u0633\u0645 \u064a\u0633\u062a\u0637\u064a\u0639 \u062a\u0631\u0643\u064a\u0628\u0647 \u0628\u0648\u0627\u0633\u0637\u0629 \u0636\u0648\u0621 \u0627\u0644\u0634\u0645\u0633 \u0648\u0630\u0644\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u062d\u0645\u064a\u062f \u0625\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (D) \u0648\u0645\u0639 \u062d\u0644\u0648\u0644 \u0627\u0644\u0634\u062a\u0627\u0621 \u0648\u063a\u064a\u0627\u0628 \u0627\u0644\u0634\u0645\u0633 \u0641\u0644\u0627 \u0628\u062f \u0645\u0646 \u0623\u062e\u0630 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0648\u062a\u0634\u064a\u0631 \u0645\u0631\u0627\u0643\u0632 \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u0637\u0628\u064a\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062c\u0631\u0639\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062a\u0642\u062f\u0631 \u0628\u062d\u0648\u0627\u0644\u064a 5000 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 \u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646.<\/li>\n<li><strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646(C)<\/strong>: \u062d\u064a\u062b \u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629 \u0625\u0644\u0649 \u0623\u0646 \u062c\u0633\u0645 \u0627\u0644\u0628\u0627\u0644\u063a \u064a\u062d\u062a\u0627\u062c \u064a\u0648\u0645\u064a\u0627\u064b \u062d\u0648\u0627\u0644\u064a \u0664 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u060c \u0648\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062d\u0645\u0636\u064a\u0627\u062a \u0643\u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0648\u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0645\u0646 \u0623\u0634\u0647\u0631 \u0645\u0635\u0627\u062f\u0631 \u0647\u0630\u0627 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u060c \u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u062a\u0646\u0627\u0648\u0644\u0647 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062d\u0628\u0648\u0628(\u0641\u0648\u0627\u0631).<\/li>\n<li><a href=\"https:\/\/www.justty.net\/blog\/2021\/10\/15\/%d8%ad%d9%85%d9%8a%d8%a9-%d8%a7%d9%84%d9%83%d9%8a%d8%aa%d9%88-%d8%af%d8%a7%d9%8a%d8%aa\/\"><strong>\u0627\u0644\u0632\u0646\u0643<\/strong><\/a>: \u0648\u0647\u0648 \u0645\u0646 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0646\u0627\u062f\u0631\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0628\u0643\u0645\u064a\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u062c\u062f\u0627\u064b\u060c \u0648\u063a\u064a\u0627\u0628 \u0647\u0630\u0627 \u0627\u0644\u0645\u0639\u062f\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0641\u064a \u0627\u0633\u062a\u0642\u0644\u0627\u0628 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0643\u0645\u0627 \u064a\u0624\u062f\u064a \u0641\u0642\u062f\u0627\u0646\u0647 \u0639\u0644\u0649 \u0636\u0639\u0641 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0633\u0647\u0648\u0644\u0629 \u0645\u0647\u0627\u062c\u0645\u0629 \u0627\u0644\u0641\u064a\u0631\u0648\u0633\u0627\u062a \u0644\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u062f\u0648\u0649.<\/li>\n<li>\u00a0\u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0635\u0646\u0627\u0641\u0627\u064b \u0623\u062e\u0631\u0649 \u0645\u062b\u0644: <strong>\u0623\u0648\u0645\u064a\u063a\u0627 \u0663 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623\u0644\u0641 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/strong>.<\/li>\n<\/ol>\n<p><div class=\"yt-video-place embed-responsive embed-responsive-4by3\" data-yt-url=\"https:\/\/www.youtube.com\/embed\/iidCkQokbNE?rel=0&showinfo=0\"><img src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-src=\"\" async class=\" lazy play-yt-video\"><a class=\"start-video\"><img width=\"64\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-src=\"https:\/\/www.justty.net\/blog\/wp-content\/plugins\/wp2speed\/lib\/asset\/play-btn.png\" class=\" lazy \" ><\/a><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627 (\u0646\u0632\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u062f) \u0641\u064a \u0627\u0644\u0634\u062a\u0627\u0621 \u0648 10 \u0637\u0631\u0642 \u0644\u0644\u062a\u062e\u0644\u0635 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646\u0647\u0627 \u0645\u0639 \u0642\u062f\u0648\u0645 \u0641\u0635\u0644&hellip;<\/p>\n","protected":false},"author":2,"featured_media":2647,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[414,412,413,415],"class_list":["post-2646","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-414","tag-412","tag-413","tag-415"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.justty.net\/blog\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627-\u0646\u0632\u0644\u0627\u062a-\u0627\u0644\u0628\u0631\u062f-\u0641\u064a-\u0627\u0644\u0634\u062a\u0627\u0621-\u0648-10-\u0637\u0631\u0642-\u0644\u0644\u062a\u062e\u0644\u0635-\u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629-\u0645\u0646\u0647\u0627.jpg?fit=1280%2C720&ssl=1","_links":{"self":[{"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/posts\/2646","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/comments?post=2646"}],"version-history":[{"count":2,"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/posts\/2646\/revisions"}],"predecessor-version":[{"id":2649,"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/posts\/2646\/revisions\/2649"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/media\/2647"}],"wp:attachment":[{"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/media?parent=2646"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/categories?post=2646"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/tags?post=2646"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}