{"id":52,"date":"2026-09-22T00:48:19","date_gmt":"2026-09-21T21:18:19","guid":{"rendered":"https:\/\/varzeshkar.com\/blog\/%d8%aa%d8%ba%d8%b0%db%8c%d9%87-%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d8%ad%d8%ac%d9%85\/"},"modified":"2026-09-22T00:55:19","modified_gmt":"2026-09-21T21:25:19","slug":"%d8%aa%d8%ba%d8%b0%db%8c%d9%87-%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d8%ad%d8%ac%d9%85","status":"publish","type":"post","link":"https:\/\/varzeshkar.com\/blog\/%d8%aa%d8%ba%d8%b0%db%8c%d9%87-%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d8%ad%d8%ac%d9%85\/","title":{"rendered":"\u062a\u063a\u0630\u06cc\u0647 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645: \u0686\u0642\u062f\u0631 \u0628\u062e\u0648\u0631\u06cc\u0645\u060c \u0686\u0647 \u0628\u062e\u0648\u0631\u06cc\u0645 \u0648 \u0686\u0637\u0648\u0631 \u0686\u0631\u0628\u06cc \u0646\u06af\u06cc\u0631\u06cc\u0645"},"content":{"rendered":"\n<p>\u0628\u0632\u0631\u06af\u200c\u062a\u0631\u06cc\u0646 \u0645\u0634\u06a9\u0644 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0646\u06cc\u0633\u062a\u060c \u062f\u0631 \u0622\u0634\u067e\u0632\u062e\u0627\u0646\u0647 \u0627\u0633\u062a. \u062a\u0645\u0631\u06cc\u0646 \u0633\u06cc\u06af\u0646\u0627\u0644 \u0645\u06cc\u200c\u062f\u0647\u062f\u061b <strong>\u063a\u0630\u0627 \u0645\u0635\u0627\u0644\u062d \u0645\u06cc\u200c\u062f\u0647\u062f.<\/strong> \u0628\u062f\u0648\u0646 \u0645\u0635\u0627\u0644\u062d \u06a9\u0627\u0641\u06cc\u060c \u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0627\u06cc \u0634\u06a9\u0633\u062a \u0645\u06cc\u200c\u062e\u0648\u0631\u062f. \u0648 \u0628\u0631\u0639\u06a9\u0633\u060c \u0645\u0635\u0627\u0644\u062d \u062e\u06cc\u0644\u06cc \u0632\u06cc\u0627\u062f\u060c \u0628\u0647\u200c\u062c\u0627\u06cc \u0639\u0636\u0644\u0647\u060c \u0686\u0631\u0628\u06cc \u0645\u06cc\u200c\u0633\u0627\u0632\u062f. \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0639\u062f\u062f \u062f\u0642\u06cc\u0642 \u0631\u0627 \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f \u0648 \u0628\u0639\u062f \u0628\u0647 \u063a\u0630\u0627\u06cc \u0627\u06cc\u0631\u0627\u0646\u06cc \u062a\u0631\u062c\u0645\u0647\u200c\u0627\u0634 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u0686\u0642\u062f\u0631 \u0645\u0627\u0632\u0627\u062f\u061f<\/h2>\n\n\n<p>\u0645\u0637\u0627\u0644\u0639\u0647\u200c\u06cc \u06af\u0627\u0631\u062a\u0647 (\u06f2\u06f0\u06f1\u06f3) \u0631\u0648\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0646\u0634\u0627\u0646 \u062f\u0627\u062f \u06af\u0631\u0648\u0647\u06cc \u06a9\u0647 \u0645\u0627\u0632\u0627\u062f \u06a9\u0627\u0644\u0631\u06cc \u0628\u0632\u0631\u06af\u200c\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0646\u062f\u060c <strong>\u0647\u0645\u0627\u0646 \u0645\u0642\u062f\u0627\u0631 \u0639\u0636\u0644\u0647 \u0648\u0644\u06cc \u0686\u0631\u0628\u06cc \u062e\u06cc\u0644\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc<\/strong> \u0646\u0633\u0628\u062a \u0628\u0647 \u06af\u0631\u0648\u0647 \u0645\u0627\u0632\u0627\u062f \u06a9\u0648\u0686\u06a9 \u06af\u0631\u0641\u062a\u0646\u062f. \u0639\u0636\u0644\u0647 \u0633\u0631\u0639\u062a \u0633\u0627\u062e\u062a \u0645\u062d\u062f\u0648\u062f\u06cc \u062f\u0627\u0631\u062f\u061b \u06a9\u0627\u0644\u0631\u06cc \u0627\u0636\u0627\u0641\u0647\u200c\u062a\u0631 \u0622\u0646 \u0631\u0627 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0633\u0637\u062d<\/th><th>\u0645\u0627\u0632\u0627\u062f \u0631\u0648\u0632\u0627\u0646\u0647<\/th><th>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0647\u062f\u0641 \u062f\u0631 \u0645\u0627\u0647<\/th><\/tr><\/thead><tbody><tr><td>\u0645\u0628\u062a\u062f\u06cc (\u0633\u0627\u0644 \u0627\u0648\u0644)<\/td><td>\u06f3\u06f0\u06f0 \u062a\u0627 \u06f5\u06f0\u06f0<\/td><td>\u06f0\u066b\u06f7 \u062a\u0627 \u06f1 \u06a9\u06cc\u0644\u0648<\/td><\/tr><tr><td>\u0645\u062a\u0648\u0633\u0637<\/td><td>\u06f2\u06f0\u06f0 \u062a\u0627 \u06f3\u06f5\u06f0<\/td><td>\u06f0\u066b\u06f4 \u062a\u0627 \u06f0\u066b\u06f6 \u06a9\u06cc\u0644\u0648<\/td><\/tr><tr><td>\u067e\u06cc\u0634\u0631\u0641\u062a\u0647<\/td><td>\u06f1\u06f0\u06f0 \u062a\u0627 \u06f2\u06f5\u06f0<\/td><td>\u06f0\u066b\u06f2 \u062a\u0627 \u06f0\u066b\u06f4 \u06a9\u06cc\u0644\u0648<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<p>\u0627\u06af\u0631 \u0628\u06cc\u0634 \u0627\u0632 \u0627\u06cc\u0646 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0631\u0648\u06cc\u060c \u0645\u0627\u0632\u0627\u062f \u0631\u0627 \u06a9\u0645 \u06a9\u0646 \u2014 \u0628\u062e\u0634 \u0627\u0636\u0627\u0641\u0647 \u0686\u0631\u0628\u06cc \u0627\u0633\u062a.<\/p>\n\n<div class=\"vk-grid vk-grid--cols-3\"><div class=\"vk-grid__items\"><article class=\"vk-card vk-card--article\"><a class=\"vk-card__link\" href=\"https:\/\/varzeshkar.com\/blog\/%d8%b1%d9%88%d8%b2%d8%a7%d9%86%d9%87-%da%86%d9%82%d8%af%d8%b1-%da%a9%d8%a7%d9%84%d8%b1%db%8c-%d9%86%db%8c%d8%a7%d8%b2-%d8%af%d8%a7%d8%b1%d9%85\/\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/blog\/uploads\/2026\/09\/1985a6ee9cae4523bd0e29385c4829ef-768x512.webp\" alt=\"\u0631\u0648\u0632\u0627\u0646\u0647 \u0686\u0642\u062f\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0645\u061f \u0645\u062d\u0627\u0633\u0628\u0647\u200c\u06cc \u062f\u0642\u06cc\u0642 BMR \u0648 TDEE \u0628\u0627 \u0645\u062b\u0627\u0644\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u06a9\u0627\u0644\u0631\u06cc<\/span><span class=\"vk-card__title\">\u0631\u0648\u0632\u0627\u0646\u0647 \u0686\u0642\u062f\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0645\u061f \u0645\u062d\u0627\u0633\u0628\u0647\u200c\u06cc \u062f\u0642\u06cc\u0642 BMR \u0648 TDEE \u0628\u0627 \u0645\u062b\u0627\u0644<\/span><span class=\"vk-card__meta\">\u06f3\u06f1 \u0634\u0647\u0631\u06cc\u0648\u0631 \u06f1\u06f4\u06f0\u06f5<\/span><\/span><\/a><\/article><\/div><\/div>\n\n<h2 class=\"wp-block-heading\">\u062f\u0631\u0634\u062a\u200c\u0645\u063a\u0630\u06cc\u200c\u0647\u0627<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646: \u06f1\u066b\u06f6 \u062a\u0627 \u06f2 \u06af\u0631\u0645 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648.<\/strong> \u0628\u0627\u0644\u0627\u062a\u0631 \u0627\u0632 \u0627\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062d\u062c\u0645 \u0641\u0627\u06cc\u062f\u0647\u200c\u0627\u06cc \u0646\u062f\u0627\u0631\u062f \u0648 \u062c\u0627\u06cc \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0631\u0627 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f.<\/li>\n\n\n<li><strong>\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a: \u06f4 \u062a\u0627 \u06f6 \u06af\u0631\u0645 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648.<\/strong> \u0633\u0648\u062e\u062a \u062a\u0645\u0631\u06cc\u0646 \u0633\u0646\u06af\u06cc\u0646\u060c \u067e\u0631\u06a9\u0646\u0646\u062f\u0647\u200c\u06cc \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646\u060c \u0648 \u06a9\u0627\u0647\u0646\u062f\u0647\u200c\u06cc \u062a\u062c\u0632\u06cc\u0647\u200c\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646. \u0631\u0698\u06cc\u0645 \u06a9\u0645\u200c\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0631\u0627\u06cc \u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u0627\u0646\u062a\u062e\u0627\u0628 \u0628\u062f\u06cc \u0627\u0633\u062a.<\/li>\n\n\n<li><strong>\u0686\u0631\u0628\u06cc: \u06f0\u066b\u06f8 \u062a\u0627 \u06f1 \u06af\u0631\u0645 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648.<\/strong> \u0628\u0631\u0627\u06cc \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a\u061b \u062e\u06cc\u0644\u06cc \u06a9\u0645\u060c \u062a\u0633\u062a\u0648\u0633\u062a\u0631\u0648\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u0622\u0648\u0631\u062f. \u0628\u0642\u06cc\u0647\u200c\u06cc \u06a9\u0627\u0644\u0631\u06cc\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u067e\u0631 \u06a9\u0646 \u0646\u0647 \u0686\u0631\u0628\u06cc.<\/li>\n\n<\/ul>\n\n\n<p><strong>\u0645\u062b\u0627\u0644 \u0628\u0631\u0627\u06cc \u06f7\u06f0 \u06a9\u06cc\u0644\u0648\u060c TDEE \u06f2\u06f6\u06f0\u06f0\u060c \u0647\u062f\u0641 \u06f2\u06f9\u06f5\u06f0:<\/strong> \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06f1\u06f3\u06f0 \u06af\u0631\u0645 (\u06f5\u06f2\u06f0)\u060c \u0686\u0631\u0628\u06cc \u06f7\u06f0 \u06af\u0631\u0645 (\u06f6\u06f3\u06f0)\u060c \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u06f4\u06f5\u06f0 \u06af\u0631\u0645 (\u06f1\u06f8\u06f0\u06f0).<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u0646\u0645\u0648\u0646\u0647\u200c\u06cc \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u0631\u0648\u0632\u0627\u0646\u0647\u200c\u06cc \u06f3\u06f0\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0627 \u063a\u0630\u0627\u06cc \u0627\u06cc\u0631\u0627\u0646\u06cc<\/h2>\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0648\u0639\u062f\u0647<\/th><th>\u063a\u0630\u0627<\/th><th>\u06a9\u0627\u0644\u0631\u06cc \u062a\u0642\u0631\u06cc\u0628\u06cc<\/th><\/tr><\/thead><tbody><tr><td>\u0635\u0628\u062d\u0627\u0646\u0647<\/td><td>\u06f3 \u062a\u062e\u0645\u200c\u0645\u0631\u063a \u0646\u06cc\u0645\u0631\u0648 \u0628\u0627 \u06a9\u0645\u06cc \u0631\u0648\u063a\u0646\u060c \u06f2 \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646 \u0633\u0646\u06af\u06a9\u060c \u067e\u0646\u06cc\u0631\u060c \u06af\u0648\u062c\u0647\u060c \u06cc\u06a9 \u0644\u06cc\u0648\u0627\u0646 \u0634\u06cc\u0631<\/td><td>\u06f7\u06f0\u06f0<\/td><\/tr><tr><td>\u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647<\/td><td>\u06f2 \u0639\u062f\u062f \u0645\u0648\u0632 + \u06f3\u06f0 \u06af\u0631\u0645 \u0628\u0627\u062f\u0627\u0645 \u06cc\u0627 \u06af\u0631\u062f\u0648<\/td><td>\u06f4\u06f0\u06f0<\/td><\/tr><tr><td>\u0646\u0627\u0647\u0627\u0631<\/td><td>\u06f2 \u0628\u0634\u0642\u0627\u0628 \u0628\u0631\u0646\u062c \u0628\u0627 \u06f1\u06f5\u06f0 \u06af\u0631\u0645 \u0645\u0631\u063a \u06cc\u0627 \u06af\u0648\u0634\u062a\u060c \u0633\u0627\u0644\u0627\u062f \u0628\u0627 \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646\u060c \u0645\u0627\u0633\u062a<\/td><td>\u06f9\u06f0\u06f0<\/td><\/tr><tr><td>\u0642\u0628\u0644 \u062a\u0645\u0631\u06cc\u0646<\/td><td>\u0646\u0627\u0646 \u0648 \u062e\u0631\u0645\u0627 \u06cc\u0627 \u06cc\u06a9 \u0639\u062f\u062f \u0633\u06cc\u0628 + \u06a9\u0645\u06cc \u0645\u0627\u0633\u062a<\/td><td>\u06f2\u06f5\u06f0<\/td><\/tr><tr><td>\u0628\u0639\u062f \u062a\u0645\u0631\u06cc\u0646<\/td><td>\u06cc\u06a9 \u0627\u0633\u06a9\u0648\u067e \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 + \u06cc\u06a9 \u0644\u06cc\u0648\u0627\u0646 \u0634\u06cc\u0631 \u06cc\u0627 \u0622\u0628\u200c\u0645\u06cc\u0648\u0647<\/td><td>\u06f2\u06f5\u06f0<\/td><\/tr><tr><td>\u0634\u0627\u0645<\/td><td>\u06f1\u06f5\u06f0 \u06af\u0631\u0645 \u0645\u0627\u0647\u06cc \u06cc\u0627 \u06af\u0648\u0634\u062a\u060c \u0633\u06cc\u0628\u200c\u0632\u0645\u06cc\u0646\u06cc \u06cc\u0627 \u0646\u0627\u0646\u060c \u0633\u0628\u0632\u06cc\u062c\u0627\u062a<\/td><td>\u06f5\u06f0\u06f0<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<aside class=\"vk-cta\" data-vk-type=\"feature\" data-vk-id=\"food-analyzer\"><div class=\"vk-cta__body\"><p class=\"vk-cta__title\">\u0628\u0634\u0642\u0627\u0628 \u062d\u062c\u0645\u200c\u06af\u06cc\u0631\u06cc\u200c\u0627\u062a \u0631\u0627 \u0628\u0627 \u0639\u06a9\u0633 \u0628\u0634\u0645\u0627\u0631<\/p><p class=\"vk-cta__text\">\u0622\u0646\u0627\u0644\u06cc\u0632 \u063a\u0630\u0627 \u0628\u0627 \u0647\u0648\u0634 \u0645\u0635\u0646\u0648\u0639\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u063a\u0630\u0627\u06cc \u0627\u06cc\u0631\u0627\u0646\u06cc \u0631\u0627 \u0645\u06cc\u200c\u0634\u0646\u0627\u0633\u062f \u0648 \u06a9\u0627\u0644\u0631\u06cc \u0648 \u062f\u0631\u0634\u062a\u200c\u0645\u063a\u0630\u06cc\u200c\u0647\u0627\u06cc\u0634 \u0631\u0627 \u062a\u062e\u0645\u06cc\u0646 \u0645\u06cc\u200c\u0632\u0646\u062f.<\/p><\/div><a class=\"vk-cta__button\" href=\"\/food-analyzer\" data-vk-event=\"blog_cta_click\">\u0622\u0646\u0627\u0644\u06cc\u0632 \u063a\u0630\u0627<\/a><\/aside>\n\n<h2 class=\"wp-block-heading\">\u0632\u0645\u0627\u0646\u200c\u0628\u0646\u062f\u06cc: \u0686\u0642\u062f\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a\u061f<\/h2>\n\n\n<p>\u0628\u06cc\u0627\u0646\u06cc\u0647\u200c\u06cc ISSN \u062f\u0631\u0628\u0627\u0631\u0647\u200c\u06cc \u0632\u0645\u0627\u0646\u200c\u0628\u0646\u062f\u06cc \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc: <strong>\u06a9\u0644 \u0631\u0648\u0632\u0627\u0646\u0647 \u0645\u0647\u0645\u200c\u062a\u0631 \u0627\u0632 \u0632\u0645\u0627\u0646\u200c\u0628\u0646\u062f\u06cc \u0627\u0633\u062a<\/strong>\u060c \u0648\u0644\u06cc \u0648\u0642\u062a\u06cc \u06a9\u0644 \u062f\u0631\u0633\u062a \u0628\u0627\u0634\u062f\u060c \u0632\u0645\u0627\u0646\u200c\u0628\u0646\u062f\u06cc \u0686\u0646\u062f \u062f\u0631\u0635\u062f \u0627\u0636\u0627\u0641\u0647 \u0645\u06cc\u200c\u062f\u0647\u062f:<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u062f\u0631 \u06f3 \u062a\u0627 \u06f5 \u0648\u0639\u062f\u0647\u200c\u06cc \u06f2\u06f5 \u062a\u0627 \u06f4\u06f0 \u06af\u0631\u0645\u06cc.<\/li>\n\n\n<li>\u06f1 \u062a\u0627 \u06f2 \u0633\u0627\u0639\u062a \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646: \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a + \u06a9\u0645\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 (\u0646\u0627\u0646 \u0648 \u062a\u062e\u0645\u200c\u0645\u0631\u063a\u060c \u0628\u0631\u0646\u062c \u0648 \u0645\u0631\u063a).<\/li>\n\n\n<li>\u062a\u0627 \u06f2 \u0633\u0627\u0639\u062a \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646: \u06f2\u06f5 \u062a\u0627 \u06f4\u06f0 \u06af\u0631\u0645 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 + \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a. \u00ab\u067e\u0646\u062c\u0631\u0647\u200c\u06cc \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc\u00bb \u0627\u0641\u0633\u0627\u0646\u0647 \u0627\u0633\u062a\u061b \u067e\u0646\u062c\u0631\u0647 \u0686\u0646\u062f \u0633\u0627\u0639\u062a \u0627\u0633\u062a.<\/li>\n\n\n<li>\u0642\u0628\u0644 \u0627\u0632 \u062e\u0648\u0627\u0628: \u06f3\u06f0 \u062a\u0627 \u06f4\u06f0 \u06af\u0631\u0645 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0622\u0647\u0633\u062a\u0647\u200c\u062c\u0630\u0628 (\u0645\u0627\u0633\u062a\u060c \u067e\u0646\u06cc\u0631\u060c \u06a9\u0627\u0632\u0626\u06cc\u0646) \u2014 \u0634\u0648\u0627\u0647\u062f \u0645\u062b\u0628\u062a \u0628\u0631\u0627\u06cc \u0633\u0646\u062a\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0634\u0628\u0627\u0646\u0647.<\/li>\n\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\">\u00ab\u0647\u0631 \u0686\u06cc \u0645\u06cc\u200c\u062e\u0648\u0631\u0645 \u0686\u0627\u0642 \u0646\u0645\u06cc\u200c\u0634\u0645\u00bb<\/h2>\n\n\n<p>\u0627\u06cc\u0646 \u062c\u0645\u0644\u0647 \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0647\u0645\u06cc\u0634\u0647 \u06cc\u0639\u0646\u06cc \u00ab\u0641\u06a9\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0645 \u0632\u06cc\u0627\u062f \u0645\u06cc\u200c\u062e\u0648\u0631\u0645 \u0648\u0644\u06cc \u0646\u0645\u06cc\u200c\u062e\u0648\u0631\u0645\u00bb. \u0627\u0641\u0631\u0627\u062f \u0644\u0627\u063a\u0631 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u06f2 \u062a\u0627 \u06f3 \u0631\u0648\u0632 \u067e\u0631\u062e\u0648\u0631\u06cc \u0648 \u06f4 \u0631\u0648\u0632 \u06a9\u0645\u200c\u062e\u0648\u0631\u06cc \u062f\u0627\u0631\u0646\u062f \u0648 \u0628\u062f\u0646\u200c\u0634\u0627\u0646 \u0628\u0627 NEAT \u0628\u0627\u0644\u0627 (\u0628\u06cc\u200c\u0642\u0631\u0627\u0631\u06cc\u060c \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u060c \u0627\u06cc\u0633\u062a\u0627\u062f\u0646) \u06a9\u0627\u0644\u0631\u06cc \u0627\u0636\u0627\u0641\u0647 \u0631\u0627 \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u062f. \u0631\u0627\u0647\u200c\u062d\u0644:<\/p>\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u06cc\u06a9 \u0647\u0641\u062a\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0631\u0627 \u062f\u0642\u06cc\u0642 \u062b\u0628\u062a \u06a9\u0646.<\/strong> \u0627\u06a9\u062b\u0631\u0627\u064b \u0634\u0648\u06a9\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/li>\n\n\n<li><strong>\u06a9\u0627\u0644\u0631\u06cc \u0645\u0627\u06cc\u0639 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646:<\/strong> \u0634\u06cc\u0631 \u06a9\u0627\u0645\u0644\u060c \u0627\u0633\u0645\u0648\u062a\u06cc \u0628\u0627 \u0645\u0648\u0632 \u0648 \u06a9\u0631\u0647\u200c\u06cc \u0628\u0627\u062f\u0627\u0645\u200c\u0632\u0645\u06cc\u0646\u06cc\u060c \u0622\u0628\u200c\u0645\u06cc\u0648\u0647\u200c\u06cc \u0637\u0628\u06cc\u0639\u06cc. \u062c\u0648\u06cc\u062f\u0646 \u062e\u0633\u062a\u0647\u200c\u06a9\u0646\u0646\u062f\u0647 \u0627\u0633\u062a\u060c \u0646\u0648\u0634\u06cc\u062f\u0646 \u0646\u0647.<\/li>\n\n\n<li><strong>\u063a\u0630\u0627\u0647\u0627\u06cc \u067e\u0631\u06a9\u0627\u0644\u0631\u06cc \u06a9\u0645\u200c\u062d\u062c\u0645:<\/strong> \u0622\u062c\u06cc\u0644\u060c \u062e\u0631\u0645\u0627\u060c \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 \u0631\u0648\u06cc \u0647\u0645\u0647\u200c\u0686\u06cc\u0632\u060c \u0628\u0631\u0646\u062c \u0628\u0647\u200c\u062c\u0627\u06cc \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u067e\u0631\u062d\u062c\u0645.<\/li>\n\n\n<li><strong>\u0648\u0639\u062f\u0647\u200c\u0647\u0627 \u0631\u0627 \u0627\u0632 \u06f3 \u0628\u0647 \u06f5 \u062a\u0627 \u06f6 \u0628\u0631\u0633\u0627\u0646.<\/strong><\/li>\n\n\n<li><strong>\u06a9\u0627\u0631\u062f\u06cc\u0648 \u0631\u0627 \u06a9\u0645 \u06a9\u0646<\/strong> \u0628\u0647 \u06f1 \u062a\u0627 \u06f2 \u062c\u0644\u0633\u0647\u200c\u06cc \u0633\u0628\u06a9.<\/li>\n\n<\/ol>\n\n\n<h2 class=\"wp-block-heading\">\u0631\u06cc\u0632\u200c\u0645\u063a\u0630\u06cc\u200c\u0647\u0627 \u0648 \u0622\u0628<\/h2>\n\n\n<p>\u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u0628\u0627 \u063a\u0630\u0627\u06cc \u0628\u06cc\u200c\u06a9\u06cc\u0641\u06cc\u062a (\u00abdirty bulk\u00bb) \u0645\u0634\u06a9\u0644 \u06af\u0648\u0627\u0631\u0634\u06cc\u060c \u0686\u0631\u0628\u06cc \u0627\u0636\u0627\u0641\u0647 \u0648 \u06a9\u0645\u0628\u0648\u062f \u0631\u06cc\u0632\u0645\u063a\u0630\u06cc \u0645\u06cc\u200c\u0622\u0648\u0631\u062f. \u062d\u062f\u0627\u0642\u0644 \u06f5 \u0648\u0627\u062d\u062f \u0645\u06cc\u0648\u0647 \u0648 \u0633\u0628\u0632\u06cc\u060c \u0622\u0628 \u06a9\u0627\u0641\u06cc (\u06f3\u06f5 \u062a\u0627 \u06f4\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u0644\u06cc\u062a\u0631 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648)\u060c \u0648 \u06a9\u0631\u0627\u062a\u06cc\u0646 \u06f3 \u062a\u0627 \u06f5 \u06af\u0631\u0645 \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u062a\u0646\u0647\u0627 \u0645\u06a9\u0645\u0644 \u0628\u0627 \u0634\u0648\u0627\u0647\u062f \u0642\u0648\u06cc.<\/p>\n\n<div class=\"vk-single\"><article class=\"vk-card vk-card--program\" data-vk-type=\"program\" data-vk-id=\"3R5mX\"><a class=\"vk-card__link\" href=\"\/hub\/workout\/3R5mX-jeff-nippard-science-ppl\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/images\/programs\/cover\/049832fb6db24c098b70b7a0a51069ca\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 Jeff Nippard \u2014 Science-Based PPL\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/span><span class=\"vk-card__title\">\u0628\u0631\u0646\u0627\u0645\u0647 Jeff Nippard \u2014 Science-Based PPL<\/span><span class=\"vk-card__meta\">\u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u00b7 \u0645\u062a\u0648\u0633\u0637 \u00b7 6 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647<\/span><\/span><\/a><\/article><\/div>\n<div class=\"vk-grid vk-grid--cols-3\"><div class=\"vk-grid__items\"><article class=\"vk-card vk-card--article\"><a class=\"vk-card__link\" href=\"https:\/\/varzeshkar.com\/blog\/%d8%b9%d8%b6%d9%84%d9%87-%d8%b3%d8%a7%d8%b2%db%8c-%d8%b1%d8%a7%d9%87%d9%86%d9%85%d8%a7%db%8c-%d8%b9%d9%84%d9%85%db%8c\/\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/blog\/uploads\/2026\/09\/049832fb6db24c098b70b7a0a51069ca-768x513.webp\" alt=\"\u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u0647 \u0632\u0628\u0627\u0646 \u0639\u0644\u0645\u06cc: \u0686\u0637\u0648\u0631 \u0639\u0636\u0644\u0647 \u0633\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0686\u0647 \u0686\u06cc\u0632\u06cc \u0648\u0627\u0642\u0639\u0627\u064b \u0645\u0647\u0645 \u0627\u0633\u062a\u061f\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc<\/span><span class=\"vk-card__title\">\u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u0647 \u0632\u0628\u0627\u0646 \u0639\u0644\u0645\u06cc: \u0686\u0637\u0648\u0631 \u0639\u0636\u0644\u0647 \u0633\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0686\u0647 \u0686\u06cc\u0632\u06cc \u0648\u0627\u0642\u0639\u0627\u064b \u0645\u0647\u0645 \u0627\u0633\u062a\u061f<\/span><span class=\"vk-card__meta\">\u06f3\u06f1 \u0634\u0647\u0631\u06cc\u0648\u0631 \u06f1\u06f4\u06f0\u06f5<\/span><\/span><\/a><\/article><\/div><\/div>\n\n<h2 class=\"wp-block-heading\">\u0686\u0637\u0648\u0631 \u0628\u0641\u0647\u0645\u0645 \u062f\u0631\u0633\u062a \u067e\u06cc\u0634 \u0645\u06cc\u200c\u0631\u0648\u0645\u061f<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0648\u0632\u0646:<\/strong> \u0647\u0641\u062a\u0647\u200c\u0627\u06cc \u06f0\u066b\u06f1 \u062a\u0627 \u06f0\u066b\u06f2\u06f5 \u06a9\u06cc\u0644\u0648 \u0628\u0627\u0644\u0627 (\u0645\u06cc\u0627\u0646\u06af\u06cc\u0646 \u0647\u0641\u062a\u06af\u06cc).<\/li>\n\n\n<li><strong>\u0648\u0632\u0646\u0647\u200c\u0647\u0627:<\/strong> \u0647\u0631 \u06f1 \u062a\u0627 \u06f2 \u0647\u0641\u062a\u0647 \u067e\u06cc\u0634\u0631\u0641\u062a.<\/li>\n\n\n<li><strong>\u062f\u0648\u0631 \u06a9\u0645\u0631:<\/strong> \u0627\u06af\u0631 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0627\u0632 \u062f\u0648\u0631 \u0628\u0627\u0632\u0648 \u0648 \u0631\u0627\u0646 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0631\u0648\u062f\u060c \u0645\u0627\u0632\u0627\u062f \u0632\u06cc\u0627\u062f \u0627\u0633\u062a.<\/li>\n\n\n<li><strong>\u0639\u06a9\u0633 \u0645\u0627\u0647\u0627\u0646\u0647<\/strong> \u062f\u0631 \u0646\u0648\u0631 \u0648 \u0633\u0627\u0639\u062a \u06cc\u06a9\u0633\u0627\u0646.<\/li>\n\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\">\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc<\/h2>\n\n\n<p>\u0645\u0627\u0632\u0627\u062f \u06a9\u0648\u0686\u06a9 (\u06f2\u06f5\u06f0 \u062a\u0627 \u06f4\u06f0\u06f0)\u060c 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\u0628\u06af\u06cc\u0631\u062f \u0648 \u06f1\u06f0 \u06a9\u06cc\u0644\u0648\u06cc\u0634 \u0686\u0631\u0628\u06cc \u0628\u0627\u0634\u062f \u062c\u0644\u0648\u062a\u0631 \u0627\u0633\u062a.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u0632\u0631\u06af\u200c\u062a\u0631\u06cc\u0646 \u0645\u0634\u06a9\u0644 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0646\u06cc\u0633\u062a\u060c \u062f\u0631 \u0622\u0634\u067e\u0632\u062e\u0627\u0646\u0647 \u0627\u0633\u062a. \u062a\u0645\u0631\u06cc\u0646 \u0633\u06cc\u06af\u0646\u0627\u0644 \u0645\u06cc\u200c\u062f\u0647\u062f\u061b \u063a\u0630\u0627 \u0645\u0635\u0627\u0644\u062d \u0645\u06cc\u200c\u062f\u0647\u062f. \u0628\u062f\u0648\u0646 \u0645\u0635\u0627\u0644\u062d \u06a9\u0627\u0641\u06cc\u060c \u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0627\u06cc \u0634\u06a9\u0633\u062a 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