{"id":8159,"date":"2025-07-21T23:53:42","date_gmt":"2025-07-21T19:23:42","guid":{"rendered":"https:\/\/teamofit.com\/blog\/?p=8159"},"modified":"2025-07-22T00:03:58","modified_gmt":"2025-07-21T19:33:58","slug":"sports-supplement","status":"publish","type":"post","link":"https:\/\/teamofit.com\/blog\/sports-supplement\/","title":{"rendered":"\u0627\u0646\u0648\u0627\u0639 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u0648 \u062e\u0648\u0627\u0635 \u0622\u0646\u200c\u0647\u0627"},"content":{"rendered":"\n<p>\u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u0627\u0645\u0631\u0648\u0632\u060c \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u067e\u0631\u0641\u0631\u0648\u0634\u200c\u062a\u0631\u06cc\u0646 \u0645\u062d\u0635\u0648\u0644\u0627\u062a \u062d\u0648\u0632\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0647\u0633\u062a\u0646\u062f. \u0627\u0632 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\u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0648 \u062a\u0627\u0645\u06cc\u0646 \u0645\u0648\u0627\u062f \u0636\u0631\u0648\u0631\u06cc \u0628\u062f\u0646 \u062a\u0639\u0631\u06cc\u0641 \u06a9\u0631\u062f. \u0628\u0647 \u0639\u0642\u06cc\u062f\u0647 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0645\u0635\u0631\u0641 \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644\u200c \u0647\u0627 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0628\u062f\u0646 \u062f\u0631 \u0633\u0627\u062e\u062a \u0645\u0627\u0647\u06cc\u0686\u0647\u200c \u0648 \u0628\u0647\u0628\u0648\u062f \u0628\u0627\u0632\u062f\u0647\u06cc \u062f\u0631 <a href=\"http:\/\/teamofit.com\/events\">\u0631\u0648\u06cc\u062f\u0627\u062f\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc<\/a> \u0645\u06cc\u200c\u0634\u0648\u062f. \u062d\u0627\u0644 \u06a9\u0647 \u0628\u0627 \u062a\u0639\u0631\u06cc\u0641 \u0645\u06a9\u0645\u0644 \u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u0648 \u06a9\u0627\u0631\u0628\u0631\u062f \u0622\u0646\u200c\u0647\u0627 \u0622\u0634\u0646\u0627 \u0634\u062f\u06cc\u0645\u060c \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0628\u0647 \u0628\u0631\u0631\u0633\u06cc \u0627\u0646\u0648\u0627\u0639 \u0627\u06cc\u0646 \u0645\u062d\u0635\u0648\u0644\u0627\u062a \u0645\u06cc\u200c\u067e\u0631\u062f\u0627\u0632\u06cc\u0645.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0627\u0646\u0648\u0627\u0639 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/strong><\/h2>\n\n\n\n<p>\u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u06a9\u0627\u0631\u0628\u0631\u062f\u0647\u0627\u06cc \u0645\u062a\u0641\u0627\u0648\u062a\u06cc \u06a9\u0647 \u062f\u0627\u0631\u0646\u062f\u060c \u0628\u0647 \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u06cc \u062a\u0642\u0633\u06cc\u0645 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u06a9\u0647 \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u0645\u06a9\u0645\u0644 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 (Whey\u060c \u06a9\u0627\u0632\u0626\u06cc\u0646\u060c \u0627\u06cc\u0632\u0648\u0644\u0647)<\/h3>\n\n\n\n<p>\u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648\u06cc\u060c \u06cc\u06a9\u06cc \u0627\u0632 \u0631\u0627\u06cc\u062c\u200c\u062a\u0631\u06cc\u0646 \u0627\u0646\u0648\u0627\u0639 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0647\u0633\u062a\u0646\u062f.<\/p>\n\n\n\n<p>\u06a9\u0627\u0631\u0628\u0631\u062f \u0627\u0635\u0644\u06cc \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u062f\u0631 \u06a9\u0645\u06a9 \u0628\u0647 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u062f\u0646 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u0646\u0633\u062a.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0648\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0646\u0633\u0627\u0646\u062a\u0631\u0647: \u062c\u0630\u0628 \u0633\u0631\u06cc\u0639\u060c \u0645\u0646\u0627\u0633\u0628 \u0628\u0639\u062f \u062a\u0645\u0631\u06cc\u0646<\/li>\n\n\n\n<li>\u06a9\u0627\u0632\u0626\u06cc\u0646: \u062c\u0630\u0628 \u0622\u0647\u0633\u062a\u0647\u060c \u0645\u0646\u0627\u0633\u0628 \u0642\u0628\u0644 \u062e\u0648\u0627\u0628<\/li>\n\n\n\n<li>\u0627\u06cc\u0632\u0648\u0644\u0647 \u0648 \u0647\u06cc\u062f\u0631\u0648\u0644\u06cc\u0632\u0647: \u062e\u0627\u0644\u0635\u200c\u062a\u0631\u060c \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0628\u0627 \u062d\u0633\u0627\u0633\u06cc\u062a \u06cc\u0627 \u0631\u0698\u06cc\u0645 \u062e\u0627\u0635<\/li>\n<\/ul>\n\n\n\n<p>2. \u0645\u06a9\u0645\u0644 \u06a9\u0631\u0627\u062a\u06cc\u0646<\/p>\n\n\n\n<p>\u06cc\u06a9\u06cc \u0627\u0632 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u067e\u0634\u062a\u0648\u0627\u0646\u0647 \u0639\u0644\u0645\u06cc \u0642\u0648\u06cc \u062f\u0627\u0634\u062a\u0647 \u0648 \u0628\u0647 \u0627\u0639\u062a\u0642\u0627\u062f \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0645\u062a\u062e\u0635\u0635\u0627\u0646 \u062c\u0632\u0621 \u0627\u06cc\u0645\u0646 \u062a\u0631\u06cc\u0646 \u0648 \u0628\u06cc \u062e\u0637\u0631 \u062a\u0631\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0647 \u0634\u0645\u0627\u0631 \u0645\u06cc\u200c\u0631\u0648\u062f.<\/p>\n\n\n\n<p>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a\u060c \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u062f\u06cc\u062f \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c <a href=\"https:\/\/www.teamofit.com\/service\/football\">\u0641\u0648\u062a\u0628\u0627\u0644<\/a>\u060c \u0641\u0648\u062a\u0633\u0627\u0644 \u0648&#8230;\u060c \u0648 \u06a9\u0645\u06a9 \u0628\u0647 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u0646\u06cc \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f \u0622\u0646 \u0627\u0633\u062a.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0648\u0632 \u0631\u0627\u06cc\u062c: \u06f5 \u06af\u0631\u0645 \u062f\u0631 \u0631\u0648\u0632<\/li>\n\n\n\n<li>\u0628\u06cc\u200c\u0636\u0631\u0631 \u0628\u0648\u062f\u0646 \u0622\u0646 \u062f\u0631 \u062f\u0648\u0632 \u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f \u062a\u0623\u06cc\u06cc\u062f \u0634\u062f\u0647 \u0627\u0633\u062a<\/li>\n\n\n\n<li>\u0645\u0635\u0631\u0641 \u0622\u0628 \u06a9\u0627\u0641\u06cc \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0622\u0646 \u0636\u0631\u0648\u0631\u06cc\u200c\u0633\u062a<\/li>\n<\/ul>\n\n\n\n<p>\u0628\u06cc\u0634\u062a\u0631 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f: <a href=\"https:\/\/teamofit.com\/blog\/18-%d8%b2%d9%85%db%8c%d9%86-%d9%81%d9%88%d8%aa%d8%a8%d8%a7%d9%84-%d8%b4%d9%85%d8%a7%d9%84-%d8%aa%d9%87%d8%b1%d8%a7%d9%86\/\"><strong>18 \u0632\u0645\u06cc\u0646 \u0641\u0648\u062a\u0628\u0627\u0644 \u0634\u0645\u0627\u0644 \u062a\u0647\u0631\u0627\u0646<\/strong><\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u0645\u06a9\u0645\u0644 BCAA<\/h3>\n\n\n\n<p>\u0622\u0645\u06cc\u0646\u0648 \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0634\u0627\u062e\u0647\u200c\u062f\u0627\u0631 (BCAA) \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u062a\u062e\u0631\u06cc\u0628 \u0639\u0636\u0644\u0647 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0646\u06af\u06cc\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n\n\n\n<p>\u0627\u0644\u0628\u062a\u0647\u060c \u062f\u0631 \u0635\u0648\u0631\u062a\u06cc \u06a9\u0647 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0641\u06cc \u0627\u0632 \u0637\u0631\u06cc\u0642 \u063a\u0630\u0627 \u062f\u0631\u06cc\u0627\u0641\u062a \u0634\u0648\u062f\u060c \u0645\u0639\u0645\u0648\u0644\u0627 \u0646\u06cc\u0627\u0632\u06cc \u0628\u0647 \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627 \u0646\u06cc\u0633\u062a.<\/p>\n\n\n\n<p>\u26a0 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0645\u062a\u062e\u0635\u0635\u0627\u0646 \u062a\u063a\u0630\u06cc\u0647 BCAA \u0631\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0639\u0627\u062f\u06cc \u063a\u06cc\u0631\u0636\u0631\u0648\u0631\u06cc \u0648 \u062f\u0631 \u0628\u0631\u062e\u06cc \u0627\u0632 \u0634\u0631\u0627\u06cc\u0637\u060c \u062e\u0637\u0631\u0646\u0627\u06a9 \u0645\u06cc\u200c\u062f\u0627\u0646\u0646\u062f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0627\u0646\u0631\u0698\u06cc\u200c\u0632\u0627 (\u06a9\u0627\u0641\u0626\u06cc\u0646)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0642\u0628\u0644 \u062a\u0645\u0631\u06cc\u0646 (Pre-workout) \u0628\u0627 \u0647\u062f\u0641 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0645\u0631\u06a9\u0632\u060c \u0627\u0646\u0631\u0698\u06cc \u0648 \u067e\u0645\u067e \u0639\u0636\u0644\u0627\u0646\u06cc \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647\u200c\u0627\u0646\u062f.<\/li>\n\n\n\n<li>\u06a9\u0627\u0641\u0626\u06cc\u0646 \u0645\u0627\u062f\u0647 \u0645\u0624\u062b\u0631 \u0627\u0635\u0644\u06cc \u0622\u0646\u200c\u0647\u0627\u0633\u062a\u060c \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0645\u0631\u06a9\u0632 \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0631\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0648\u0642\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f.<\/li>\n<\/ul>\n\n\n\n<p>\u26a0 \u0645\u0631\u0627\u0642\u0628 \u062f\u0648\u0632 \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u06cc\u062f\u061b \u0686\u0631\u0627\u06a9\u0647 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0639\u0648\u0627\u0631\u0636\u06cc \u0645\u0627\u0646\u0646\u062f \u062a\u067e\u0634 \u0642\u0644\u0628 \u06cc\u0627 \u0627\u0636\u0637\u0631\u0627\u0628 \u0628\u0631\u0627\u06cc \u0645\u0635\u0631\u0641 \u06a9\u0646\u0646\u062f\u0647 \u0628\u0647 \u0648\u062c\u0648\u062f \u0628\u06cc\u0627\u06cc\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0647 \u062f\u0644\u06cc\u0644 \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u0647\u0627 \u062f\u0631 \u062e\u0648\u0627\u0628\u060c \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u0639\u0635\u0631\u06af\u0627\u0647\u06cc \u0627\u0632 \u0645\u0635\u0631\u0641 \u0622\u0646\u200c\u0647\u0627 \u0628\u067e\u0631\u0647\u06cc\u0632\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0622\u06cc\u0627 \u062a\u0645\u0627\u0645 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0628\u0647 \u0645\u06a9\u0645\u0644 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f\u061f<\/strong><\/h2>\n\n\n\n<p>\u067e\u0627\u0633\u062e \u0642\u0637\u0639\u06cc\u060c <strong>\u062e\u06cc\u0631<\/strong> \u0627\u0633\u062a.<\/p>\n\n\n\n<p>\u062f\u0631 \u0648\u0627\u0642\u0639 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627 \u0632\u0645\u0627\u0646\u06cc \u0645\u0641\u06cc\u062f \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0641\u0631\u062f \u06a9\u0627\u0645\u0644 \u0646\u0628\u0627\u0634\u062f \u06cc\u0627 \u0646\u06cc\u0627\u0632\u0634 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u063a\u0630\u0627 \u062a\u0623\u0645\u06cc\u0646 \u0646\u0634\u0648\u062f.<\/p>\n\n\n\n<p>\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u062f\u0648\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u06a9\u0645\u0644 \u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u067e\u06cc\u0634 \u0628\u0628\u0631\u06cc\u062f. \u0627\u0645\u0627 \u0628\u0627\u06cc\u062f \u062a\u0648\u062c\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0633\u0637\u0648\u062d \u0639\u0627\u0644\u06cc \u062f\u0631 \u0631\u0634\u062a\u0647\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645\u060c \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648&#8230; \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0628\u0648\u062f\u0647 \u0648 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646 <a href=\"https:\/\/teamofit.com\/blog\/%d9%86%d9%82%d8%b4-%d8%aa%d8%ba%d8%b0%db%8c%d9%87-%d8%af%d8%b1-%d8%a8%d9%87%d8%a8%d9%88%d8%af-%d8%b9%d9%85%d9%84%da%a9%d8%b1%d8%af-%d9%88%d8%b1%d8%b2%d8%b4%db%8c\/\">\u0646\u0642\u0634 \u062a\u063a\u0630\u06cc\u0647 \u062f\u0631 \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc<\/a> \u0631\u0627 \u06a9\u0645\u200c\u0627\u0647\u0645\u06cc\u062a \u0634\u0645\u0631\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0645\u0631\u0648\u0631\u06cc \u0628\u0631 \u0627\u0646\u0648\u0627\u0639 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0645\u0641\u06cc\u062f \u0648 \u0645\u0648\u062b\u0631 \u062e\u0648\u0627\u0647\u06cc\u0645 \u062f\u0627\u0634\u062a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u06af\u0648\u0634\u062a \u0642\u0631\u0645\u0632<\/li>\n\n\n\n<li>\u06af\u0648\u0634\u062a \u0633\u0641\u06cc\u062f<\/li>\n\n\n\n<li>\u0645\u0627\u0647\u06cc<\/li>\n\n\n\n<li>\u062a\u062e\u0645 \u0645\u0631\u063a<\/li>\n\n\n\n<li>\u0644\u0628\u0646\u06cc\u0627\u062a<\/li>\n\n\n\n<li>\u063a\u0644\u0627\u062a<\/li>\n\n\n\n<li>\u0633\u0628\u0632\u06cc\u062c\u0627\u062a<\/li>\n\n\n\n<li>\u0645\u06cc\u0648\u0647<\/li>\n<\/ul>\n\n\n\n<p>\u0686\u0646\u0627\u0646\u0686\u0647 \u0627\u0645\u06a9\u0627\u0646 \u0645\u0635\u0631\u0641 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0645\u0630\u06a9\u0648\u0631 \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0631\u0648\u0632\u0627\u0646\u0647 \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0628\u062f\u0646 \u0632\u06cc\u0628\u0627 \u0648 \u062d\u062c\u06cc\u0645 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631 \u0634\u062f\u0647 \u0648 \u0642\u062f\u0631\u062a \u0630\u0647\u0646\u06cc \u0648 \u062c\u0633\u0645\u06cc \u0634\u0645\u0627 \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0648\u0631\u0632\u0634 \u062a\u062d\u0644\u06cc\u0644 \u200c\u0631\u0648\u062f.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>\u06af\u0631\u0648\u0647<\/td><td>\u0646\u06cc\u0627\u0632 \u0628\u0647 \u0645\u06a9\u0645\u0644 \u0648\u0631\u0632\u0634\u06cc<\/td><\/tr><tr><td>\u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc<\/td><td>\u0632\u06cc\u0627\u062f&nbsp;<\/td><\/tr><tr><td>\u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0645\u0628\u062a\u062f\u06cc<\/td><td>\u06a9\u0645 \u062a\u0627 \u0645\u062a\u0648\u0633\u0637<\/td><\/tr><tr><td>\u0641\u0631\u062f \u0639\u0627\u062f\u06cc \u0628\u0627 \u0631\u0698\u06cc\u0645 \u0633\u0627\u0644\u0645<\/td><td>\u0646\u062f\u0627\u0631\u062f<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u26a0\ufe0f \u0639\u0648\u0627\u0631\u0636 \u0645\u0635\u0631\u0641 \u0645\u06a9\u0645\u0644 \u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc<\/h3>\n\n\n\n<p>1. \u0641\u0634\u0627\u0631 \u0628\u0647 \u06a9\u0628\u062f \u0648 \u06a9\u0644\u06cc\u0647<\/p>\n\n\n\n<p>2. \u062a\u062f\u0627\u062e\u0644 \u0628\u0627 \u062f\u0627\u0631\u0648\u0647\u0627 \u06cc\u0627 \u0634\u0631\u0627\u06cc\u0637 \u067e\u0632\u0634\u06a9\u06cc<\/p>\n\n\n\n<p>3. \u0627\u062d\u062a\u0645\u0627\u0644 \u0648\u062c\u0648\u062f \u0645\u0648\u0627\u062f \u0645\u0645\u0646\u0648\u0639\u0647 \u06cc\u0627 \u0622\u0644\u0648\u062f\u0647 \u062f\u0631 \u0628\u0631\u0646\u062f\u0647\u0627\u06cc \u062a\u0642\u0644\u0628\u06cc<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u2714\ufe0f \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0645\u0635\u0631\u0641 \u0627\u06cc\u0645\u0646 \u0645\u06a9\u0645\u0644 \u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc:<\/h3>\n\n\n\n<p>1. \u0645\u0634\u0627\u0648\u0631\u0647 \u0628\u0627 \u0645\u0631\u0628\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u06cc\u0627 \u06a9\u0627\u0631\u0634\u0646\u0627\u0633 \u062a\u063a\u0630\u06cc\u0647<\/p>\n\n\n\n<p>2. \u062e\u0631\u06cc\u062f \u0627\u0632 \u0628\u0631\u0646\u062f\u0647\u0627\u06cc \u0645\u0639\u062a\u0628\u0631 \u0628\u0627 \u0645\u062c\u0648\u0632 \u0648\u0632\u0627\u0631\u062a \u0628\u0647\u062f\u0627\u0634\u062a<\/p>\n\n\n\n<p>3. \u062a\u0648\u062c\u0647 \u0628\u0647 \u062f\u0648\u0632 \u0645\u0635\u0631\u0641\u060c \u0632\u0645\u0627\u0646 \u0645\u0635\u0631\u0641\u060c \u0648 \u062f\u0648\u0631\u0647 \u0645\u0635\u0631\u0641<\/p>\n\n\n\n<p><strong>\u062c\u0645\u0639 \u0628\u0646\u062f\u06cc:<\/strong><\/p>\n\n\n\n<p>\u0647\u0645\u0627\u0646\u0637\u0648\u0631 \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u06af\u0641\u062a\u0647 \u0634\u062f\u060c \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u062a\u0646\u0647\u0627 \u0628\u0631\u0627\u06cc \u0628\u0631\u062e\u06cc \u0627\u0632 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627 \u0628\u0647 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u0631\u0648\u062f \u0648 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628\u060c <a href=\"https:\/\/teamofit.com\/blog\/%d8%a8%d9%87%d8%aa%d8%b1%db%8c%d9%86-%d8%a7%d9%84%da%af%d9%88%db%8c-%d9%86%d9%88%d8%b4%db%8c%d8%af%d9%86-%d8%a2%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d9%88%d8%b1%d8%b2%d8%b4%da%a9%d8%a7%d8%b1%d8%a7%d9%86\/\">\u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0628<\/a> \u06a9\u0627\u0641\u06cc \u0648 \u0639\u0645\u0644 \u0628\u0647 \u0633\u0627\u06cc\u0631 \u062a\u0648\u0635\u06cc\u0647\u200c\u0647\u0627\u060c \u0628\u062f\u0648\u0646 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0645\u0635\u0631\u0641 \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u0647\u0627 \u0628\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a \u062e\u0648\u062f \u0627\u062f\u0627\u0645\u0647 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f. \u0628\u0631\u0627\u06cc \u0645\u062b\u0627\u0644 <a href=\"https:\/\/teamofit.com\/blog\/%d9%85%d9%84%d8%a7%da%a9-%d8%aa%d8%b9%db%8c%db%8c%d9%86-%d8%a8%d9%87%d8%aa%d8%b1%db%8c%d9%86-%d8%a8%d8%a7%d8%b2%db%8c%da%a9%d9%86-%d8%b2%d9%85%db%8c%d9%86-%da%86%db%8c%d8%b3%d8%aa%d8%9f\/\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0628\u0627\u0632\u06cc\u06a9\u0646 \u0632\u0645\u06cc\u0646<\/a> \u062f\u0631 \u0627\u06a9\u062b\u0631 \u0631\u0648\u06cc\u062f\u0627\u062f\u0647\u0627\u06cc \u062a\u06cc\u0645\u0648\u0641\u06cc\u062a \u0627\u0641\u0631\u0627\u062f\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0628\u062f\u0648\u0646 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