{"id":9854,"date":"2024-11-02T00:00:03","date_gmt":"2024-11-02T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9854"},"modified":"2024-11-02T16:25:43","modified_gmt":"2024-11-02T16:25:43","slug":"should-you-drink-protein-shakes-on-rest-days","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/should-you-drink-protein-shakes-on-rest-days\/","title":{"rendered":"\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0631\u0628 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0647\u0632 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u061f"},"content":{"rendered":"<\/p>\n<p><em><strong>\u0646\u0639\u0645\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0633\u062a\u062e\u062f\u0645 \u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629. \u0628\u0627\u0644\u0637\u0628\u0639\u060c \u0642\u062f \u0644\u0627 \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0625\u0630\u0627 \u0643\u0627\u0646 \u0628\u0642\u064a\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645. \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u062d\u0627\u0644 \u0623\u0646\u0643 \u062a\u0635\u0644 \u0628\u0627\u0644\u0641\u0639\u0644 \u0625\u0644\u0649 \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u062f\u0648\u0646 \u0647\u0632\u0629. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629\u060c \u0623\u0646\u062a \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0648\u0627\u062d\u062f.<\/strong><\/em><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.eatthis.com\/wp-content\/uploads\/2019\/11\/protein-shake-with-coconut-and-almonds.jpg?resize=640%2C360&amp;ssl=1\" alt=\"\" \/><\/figure>\n<p>\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0647\u062a\u0632\u0627\u0632 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u0647\u0631\u0629 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u060c \u0648\u0644\u0643\u0646\u0647 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0645\u0644\u062d\u0642 \u0623\u062d\u0627\u062f\u064a \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645.<\/p>\n<p>\u0627\u0644\u064a\u0648\u0645 \u0646\u062d\u0646 \u0646\u062a\u062d\u062f\u062b \u0639\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a &#8220;\u0623\u064a\u0627\u0645 \u0639\u0637\u0644\u0629&#8221; \u0623\u0648 \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629. \u0647\u0644 \u064a\u062c\u0628 \u0634\u0631\u0628 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0647\u0632 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u061f \u0643\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u061f \u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0647\u0645\u064b\u0627\u061f<\/p>\n<p>\u0633\u0646\u062c\u064a\u0628 \u0639\u0644\u0649 \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0648\u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643. \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0639\u0631\u0641 \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \/ \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<h2>\u062f\u0648\u0631 \u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/6N8OpJ8OpD_FNbkDs4r8CVxIByQ=\/3000x1687\/smart\/filters:no_upscale()\/protein-shake_crop-55b2725fa5864526a41c693a26a21ecd.jpg\" alt=\"\" \/><\/figure>\n<p>\u0645\u0627 \u0627\u0644\u0641\u0627\u0626\u062f\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 &#8211; \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u062a\u062f\u0631\u0628 \u0623\u0645 \u0644\u0627\u061f \u0625\u0646\u0647 \u0639\u0646\u0635\u0631 \u064a\u0634\u0643\u0644 \u0627\u0644\u0644\u0628\u0646\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0642\u0636\u0627\u064a\u0627 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629. \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0643\u0644\u0627\u0647\u0645\u0627 \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0644\u0630\u0644\u0643 \u0643\u0646\u062a \u062a\u0639\u0631\u0641 \u0628\u0627\u0644\u0641\u0639\u0644 \u0623\u0646\u0647\u0645 \u0630\u0627\u0647\u0628\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062f\u0639\u0645 \u0645\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<p>\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0647\u0648 \u062a\u0623\u062b\u064a\u0631 \u0636\u0627\u0631\u060c \u0641\u0636\u0644\u0627 \u0639\u0646 \u0648\u0627\u062d\u062f \u0646\u062d\u0648 \u0627\u0644\u0646\u0645\u0648. \u0627\u0646\u0647\u0627 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0648\u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0627\u0644\u0643\u0627\u0641\u064a \u0627\u0644\u0630\u064a \u064a\u0633\u0628\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0646\u0645\u0648 \u0623\u0643\u0628\u0631 \u0648\u0623\u0642\u0648\u0649. \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634\u060c \u062d\u064a\u062b \u0623\u0646\u0647 \u064a\u0648\u0641\u0631 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u062e\u0627\u0645 \u0644\u0625\u0635\u0644\u0627\u062d \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u2013 \u0623\u0648 \u0628\u0646\u0627\u0621 \u0623\u0643\u062b\u0631.<\/p>\n<p>\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0648\u062d\u064a\u062f\u0629 \u0627\u0644\u062a\u064a \u0647\u064a\u00a0<strong>\u062d\u0642\u0627\u064b\u00a0<\/strong>\u0636\u0631\u0648\u0631\u064a\u0629. \u062a\u0642\u0631\u064a\u0628\u0627 \u0623\u064a \u0634\u064a\u0621 \u0622\u062e\u0631 \u064a\u0645\u0643\u0646 \u062a\u0648\u0644\u064a\u0641\u0647\u0627 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0641\u064a \u062d\u064a\u0646 \u064a\u062c\u0628 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u0643\u0645\u064a\u0629 \u0648\u0643\u062b\u0627\u0641\u0629 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0642\u0648\u0645 \u0628\u0647\u0627.<\/p>\n<p>\u0627\u0644\u0639\u0644\u0645 \u0648\u0627\u0636\u062d:\u00a0<a href=\"https:\/\/shapeamerica.tandfonline.com\/doi\/abs\/10.1080\/026404197367272\">\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0627\u0644\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u062b\u0627\u0644\u064a \u0644\u062f\u0639\u0645 \u0623\u062f\u0627\u0621 \u0623\u0641\u0636\u0644.<\/a>\u00a0\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0623\u0634\u064a\u0627\u0621 \u0645\u062b\u0644 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \/ \u0639\u0627\u0641\u064a\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u060c \u0641\u0636\u0644\u0627 \u0639\u0646 \u0627\u0644\u062d\u062f \u0645\u0646 \u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0631\u0641\u0627\u0647 \u0627\u0644\u0639\u0627\u0645.<\/p>\n<p>\u0627\u0644\u062d\u0644 \u0648\u0627\u0636\u062d: \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u062f\u0639\u0645 \u0623\u0647\u062f\u0627\u0641 \u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u062d\u062f\u062f\u0629.<\/p>\n<h2>\u0644\u0645\u0627\u0630\u0627 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0647\u0648 \u0645\u0641\u062a\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h2>\n<p>\u062f\u0648\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0648\u0627\u0644\u0646\u0645\u0648 \u0647\u0648 \u0639\u0645\u0644\u064a\u0629 \u0630\u0627\u062a \u0634\u0642\u064a\u0646. \u0623\u0648\u0644\u0627\u064b\u060c\u00a0<a href=\"https:\/\/examine.com\/nutrition\/how-much-protein-do-you-need\/\">\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646\u0647 \u0623\u0648<\/a>\u0623\u0646\u0643 \u0633\u0648\u0641 \u062a\u062a\u0631\u0643 \u0648\u0631\u0627\u0621\u0647\u0627. \u0648\u0628\u0627\u0644\u0645\u062b\u0644\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0646\u0648\u0627\u0639 \u0645\u0646\u0627\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u2013 \u0648\u0634\u064a\u0621 \u0628\u0633\u064a\u0637 \u0645\u062b\u0644 \u0627\u0644\u062a\u0648\u0642\u064a\u062a.<\/p>\n<p>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a 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\u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u0628\u062f\u0621 \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634. \u0627\u0646\u0647\u0627 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0628\u062f\u0623 \u062c\u0633\u0645\u0643 \u0646\u062d\u0648 \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0648\u0627\u0644\u0646\u0645\u0648 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631. \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0627\u0646\u062a\u0639\u0627\u0634 \u0623\u0641\u0636\u0644 \u0628\u064a\u0646 \u0627\u0644\u062c\u0644\u0633\u0627\u062a\u060c \u0648\u0627\u0644\u0623\u062f\u0627\u0621\u00a0<strong>\u0641\u064a<\/strong>\u00a0\u0627\u0644\u062c\u0644\u0633\u0627\u062a\u060c \u0648\u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0644\u0647\u0627.<\/p>\n<p>\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u2013 \u0645\u062b\u0644 Leucine \u2013 \u0647\u064a \u0623\u064a\u0636\u0627 \u0645\u0641\u062a\u0627\u062d\u00a0<strong>\u0644\u0644\u0625\u0634\u0627\u0631\u0629<\/strong>. \u062c\u0633\u0645\u0643 \u0644\u062f\u064a\u0647 \u0645\u0633\u0627\u0631\u0627\u062a \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0628\u064a\u0626\u0629 \u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0645\u0639\u064a\u0646\u0629\u060c \u0648\u0644\u0648\u0633\u064a\u0646 \u0647\u0648 \u0644\u0627\u0639\u0628 \u0631\u0626\u064a\u0633\u064a \u0644\u0625\u0646\u062a\u0627\u062c \u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u062f\u064a\u062f\u0629.<\/p>\n<p>\u0648\u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629\u060c \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0647\u0648 \u0641\u0627\u0626\u062f\u0629 \u0645\u0628\u0627\u0634\u0631\u0629 \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u064a\u0648\u0641\u0631 \u0623\u0641\u0636\u0644 \u0628\u064a\u0626\u0629. \u0648\u0645\u0646 \u0627\u0644\u0648\u0627\u0636\u062d \u0623\u0646\u0647 \u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0643\u0627\u0646\u062a\u0647 \u0643\u0645\u0643\u0645\u0644 \u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0648\u0630\u0648 \u062a\u0642\u062f\u064a\u0631!<\/p>\n<h2>\u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u064a\u0633\u062a\u063a\u0631\u0642 \u0648\u0642\u062a\u0627 \u0623\u0637\u0648\u0644 \u0645\u0645\u0627 \u0643\u0646\u062a \u0627\u0639\u062a\u0642\u062f!<\/h2>\n<p>\u0644\u0627 \u064a\u0648\u062c\u062f \u0633\u0628\u0628 \u0644\u062a\u0642\u0644\u064a\u0644 \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629. \u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0642\u0648\u064a\u0645\u064a. \u0625\u0646\u0647\u0627 \u0639\u0645\u0644\u064a\u0629\u00a0<a href=\"http:\/\/downloads.hindawi.com\/journals\/jnume\/2012\/960363.pdf\">\u0642\u062f \u062a\u0633\u062a\u063a\u0631\u0642 \u0639\u062f\u0629 \u0623\u064a\u0627\u0645<\/a>\u060c \u0648\u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646 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\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649\u00a0<a href=\"https:\/\/examine.com\/nutrition\/how-much-protein-do-you-need\/\"><strong>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631<\/strong><\/a>.<\/p>\n<p>\u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u064a\u0643\u0648\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645 \u0627\u0644\u062b\u0644\u0627\u062b\u0627\u0621 \u0639\u0627\u0645\u0644\u0627\u064b \u0631\u0626\u064a\u0633\u064a\u0627\u064b \u0641\u064a \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062a\u064a \u062a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647\u0627 \u0645\u0646 \u062c\u0644\u0633\u0629 \u062a\u062f\u0631\u064a\u0628 \u064a\u0648\u0645 \u0627\u0644\u0627\u062b\u0646\u064a\u0646. \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u064a\u062a\u0639\u0627\u0641\u0649 \u0628\u0634\u0643\u0644 \u0643\u0627\u0641 \u0639\u0644\u0649 \u0645\u062f\u0649\u00a0<strong>\u0627\u0644\u0623\u064a\u0627\u0645<\/strong>\u00a0\u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0644\u0644\u062a\u0645\u0631\u064a\u0646. \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0623\u062e\u0630 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0639\u0644\u0649 \u0645\u062d\u0645\u0644 \u0627\u0644\u062c\u062f \u0643\u0644 \u064a\u0648\u0645\u060c \u0648\u0623\u0646\u062a \u062a\u0633\u064a\u0631 \u0641\u0642\u0637 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062a\u064a \u0643\u0646\u062a \u0642\u062f \u062f\u0631\u0628\u062a \u0645\u0646 \u0623\u062c\u0644.<\/p>\n<p>Supercompensating \u2013 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0643\u0628\u0631 \u0623\u0648 \u0623\u0642\u0648\u0649 \u2013 \u064a\u0623\u062e\u0630 \u0639\u0627\u062f\u0644\u0629 \u0641\u064a \u062d\u064a\u0646. \u0627\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u0639\u0645\u0644\u064a\u0629 \u0633\u0631\u064a\u0639\u0629 \u060c \u0644\u0630\u0644\u0643 \u0628\u062f\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0635 \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u062e\u0630 \u0646\u0647\u062c\u0627 \u0637\u0648\u064a\u0644 \u0627\u0644\u0623\u062c\u0644. \u0648\u0628\u0627\u0644\u0645\u062b\u0644\u060c \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0643\u0644 \u064a\u0648\u0645 \u0647\u0648 \u0645\u062c\u0631\u062f \u0639\u0627\u062f\u0629 \u062c\u064a\u062f\u0629 \u062d\u0642\u0627 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0641\u064a!<\/p>\n<h2>\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u064a\u0648\u0645 \u0631\u0627\u062d\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0647\u0632<\/h2>\n<p>\u0623\u062d\u062f \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a\u00a0<strong>\u064a\u062c\u0628 \u0639\u0644\u064a\u0643<\/strong>\u00a0\u062a\u063a\u064a\u064a\u0631\u0647\u0627 \u0628\u064a\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0647\u0648 \u062a\u0648\u0642\u064a\u062a &#8211; \u0648\u0623\u0646\u0648\u0627\u0639 &#8211; \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0647\u0630\u0627 \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u0633\u0647\u0644\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c, \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0647\u064a\u0643\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u0627\u0644\u0647\u062f\u0641 \u0645\u0646 \u0623\u0647\u062f\u0627\u0641\u0643.<\/p>\n<p>\u0627\u0644\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0623\u0648\u0644 \u0647\u0648 \u0636\u0628\u0637 \u062a\u0648\u0642\u064a\u062a\u0643 &#8211; \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u0642\u062a \u0645\u062d\u062f\u062f \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0648\u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0646\u062a\u0634\u0631 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a \u0639\u0628\u0631 \u0627\u0644\u064a\u0648\u0645 \u062d\u064a\u062b\u0645\u0627 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[&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9855,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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