{"id":3651,"date":"2026-09-05T21:19:09","date_gmt":"2026-09-05T18:19:09","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/ive-been-taking-creatine-for-almost-3-months-and-heres-exactly-whats-happened-to-my-body\/"},"modified":"2026-09-05T23:38:57","modified_gmt":"2026-09-05T20:38:57","slug":"ive-been-taking-creatine-for-almost-3-months-and-heres-exactly-whats-happened-to-my-body","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/ive-been-taking-creatine-for-almost-3-months-and-heres-exactly-whats-happened-to-my-body\/","title":{"rendered":"\u062a\u0646\u0627\u0648\u0644\u062a \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 3 \u0623\u0634\u0647\u0631 \u062a\u0642\u0631\u064a\u0628\u064b\u0627: \u0625\u0644\u064a\u0643 \u0645\u0627 \u0637\u0631\u0623 \u0639\u0644\u0649 \u062c\u0633\u062f\u064a","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<div class=\"vfocused-takeaways-box\">\n<h4 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\u0627\u0644\u0633\u0646.<\/li>\n<li>\u064a\u064f\u0639\u062a\u0628\u0631 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0622\u0645\u0646\u064b\u0627 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u062f\u0649 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621\u060c \u0644\u0643\u0646 \u064a\u064f\u0646\u0635\u062d \u0628\u0627\u062a\u0628\u0627\u0639 \u062f\u0648\u0631\u0627\u062a \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0644\u0644\u062c\u0631\u0639\u0627\u062a \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0648\u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0641\u064a \u062d\u0627\u0644 \u0648\u062c\u0648\u062f \u062d\u0627\u0644\u0627\u062a \u0635\u062d\u064a\u0629.<\/li>\n<li>\u0628\u0639\u062f 3 \u0623\u0634\u0647\u0631 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 4 \u062c\u0631\u0627\u0645\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0644\u0627\u062d\u0638 \u0627\u0644\u0643\u0627\u062a\u0628 \u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a \u0648\u062a\u063a\u064a\u064a\u0631\u064b\u0627 \u0641\u064a \u0627\u0644\u0645\u0638\u0647\u0631 \u0627\u0644\u062c\u0633\u062f\u064a \u0645\u0639 \u0627\u062d\u062a\u0628\u0627\u0633 \u0645\u0627\u0621 \u062e\u0641\u064a\u0641\u060c \u0645\u0624\u0643\u062f\u064b\u0627 \u0623\u0646\u0647 \u0644\u064a\u0633 \u0645\u0643\u0645\u0644\u064b\u0627 \u0641\u0648\u0631\u064a\u064b\u0627 \u0643\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646.<\/li>\n<\/ul>\n<\/div>\n<nav class=\"vfocused-toc-box\" aria-label=\"\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a\"><strong class=\"vfocused-toc-title\">\ud83d\udccc \u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/strong><\/p>\n<ul class=\"vfocused-toc-list\">\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-1\">\u0645\u0627 \u0647\u0648 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646\u061f<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-2\">\u062a\u0646\u0627\u0648\u0644\u062a \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0644\u0639\u062f\u0629 \u0623\u0634\u0647\u0631 \u2014 \u0648\u0625\u0644\u064a\u0643\u0645 \u0645\u0627 \u062d\u062f\u062b \u0644\u062c\u0633\u062f\u064a \u0628\u0627\u0644\u0636\u0628\u0637<\/a><\/li>\n<\/ul>\n<\/nav>\n<p>\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646\u060c \u0634\u0623\u0646\u0647 \u0634\u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u062d\u0627\u0644\u064a\u060c \u064a\u062d\u0638\u0649 \u0628\u0627\u0647\u062a\u0645\u0627\u0645 \u0643\u0628\u064a\u0631. \u0647\u0646\u0627\u0643 \u062a\u063a\u0637\u064a\u0629 \u0625\u0639\u0644\u0627\u0645\u064a\u0629 \u0645\u0643\u062b\u0641\u0629 \u062d\u0648\u0644 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646\u060c \u062e\u0627\u0635\u0629 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u062f\u0639\u0645 <a href=\"https:\/\/www.dztecs.com\/wellness\/you-dont-need-running-5-low-impact-exercises-that-burn-calories-and-build-full-body-strength-without-joint-pain\/\">\u062c\u0647\u0648\u062f\u0643 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/a>\u060c \u0648\u0628\u0646\u0627\u0621 \u0623\u0648 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\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u0648\u0627\u0646\u0639 \u0627\u0644\u0627\u0633\u062a\u0639\u0645\u0627\u0644 \u0648\u0645\u0627 \u0627\u062e\u062a\u0628\u0631\u062a\u0647 \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644\u0647.<\/p>\n<p><a class=\"vfocused-internal-link\" title=\"\u0633\u0639\u0631 Fenix 9 \u0645\u0646 Garmin \u0628\u0627\u0647\u0638: \u0625\u0644\u064a\u0643 \u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647\u0627 \u0628\u0633\u0639\u0631 \u0623\u0642\u0644\" href=\"https:\/\/www.dztecs.com\/wellness\/im-not-buying-a-garmin-fenix-9-at-those-prices-heres-what-im-looking-at-instead\/\">\u0625\u0644\u064a\u0643 \u0645\u0627<\/a> \u062d\u062f\u062b \u0644\u062c\u0633\u062f\u064a.<\/p>\n<h2 id=\"section-1\">\u0645\u0627 \u0647\u0648 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646\u061f<\/h2>\n<p>\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0647\u0648 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\u0646\u0634\u0627\u0637\u064b\u0627 \u0645\u062d\u0645\u0648\u0645\u064b\u0627 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/p>\n<p>\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646\u060c \u0645\u062b\u0644 \u0645\u0633\u062d\u0648\u0642 Warrior Creatine Monohydrate (\u0623\u0639\u0644\u0627\u0647)\u060c \u062a\u0623\u062a\u064a \u0645\u062f\u0639\u0645\u0629 \u0628\u0627\u0644\u0634\u0648\u0627\u0631\u062f (\u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a)\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062e\u064a\u0627\u0631\u0627\u062a \u0628\u062f\u0648\u0646 \u0646\u0643\u0647\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u062d\u0628 \u0637\u0639\u0645 \u0627\u0644\u0645\u0633\u0627\u062d\u064a\u0642 \u0641\u064a \u0645\u0634\u0631\u0648\u0628\u0627\u062a\u0643.<\/p>\n<p>\u0628\u0627\u062e\u062a\u0635\u0627\u0631\u060c \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635\u060c \u0645\u0646 \u0631\u0648\u0627\u062f \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0639\u0627\u062f\u064a\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646\u060c \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u062f\u0639\u0645 \u062a\u062c\u062f\u064a\u062f \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0633\u0631\u064a\u0639 \u0623\u0648 \u062f\u0648\u0631\u0627\u0646\u0647\u0627\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639. \u0643\u0645\u0627 \u064a\u064f\u0633\u062a\u062e\u062f\u0645 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a <a href=\"https:\/\/www.dztecs.com\/wellness\/i-asked-an-expert-strength-coach-how-to-build-core-strength-and-stability-at-any-age-she-shared-this-simple-workout-of-9-bodyweight-exercises\/\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u0644\u0642\u0648\u0629<\/a> \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0648\u0627\u0644\u0622\u0645\u0646.<\/p>\n<figure>\n<blockquote><p>\u0647\u0646\u0627\u0643 \u062d\u062a\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0632\u0627\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0623\u062f\u0644\u0629 &#8220;\u0627\u0644\u062a\u064a \u062a\u064f\u0638\u0647\u0631 \u0623\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u062f\u0645\u062c\u0647\u0627 \u0645\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u062a\u0648\u0641\u0631 \u0641\u0648\u0627\u0626\u062f \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0644\u062f\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646&#8221;\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0645\u0641\u064a\u062f \u0644\u0623\u064a \u0634\u062e\u0635 \u064a\u0632\u064a\u062f \u0639\u0645\u0631\u0647 \u0639\u0646 35 \u0639\u0627\u0645\u064b\u0627 \u0623\u0648 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u062f\u062e\u0644\u0646 \u0645\u0631\u062d\u0644\u0629 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b \u0623\u0648 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b.<\/p><\/blockquote>\n<\/figure>\n<p>\u0628\u064a\u0646\u0645\u0627 \u064a\u0646\u062a\u062c \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0628\u062f \u0648\u0627\u0644\u0643\u0644\u0649 \u0648\u0627\u0644\u0628\u0646\u0643\u0631\u064a\u0627\u0633\u060c \u0641\u0625\u0646\u0643 \u062a\u0645\u062a\u0635\u0647 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u062b\u0644 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621. \u064a\u062c\u0628 \u0623\u0644\u0627 \u062a\u062d\u0644 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062d\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0623\u0628\u062f\u064b\u0627\u060c \u0648\u0644\u0643\u0646 \u0643\u0645\u0627 \u064a\u0648\u062d\u064a \u0627\u0644\u0627\u0633\u0645\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0648\u0633\u064a\u0644\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0646\u0642\u0635.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062d\u062f\u064a\u062b \u0627\u0644\u0639\u0647\u062f \u0628\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646\u060c \u0641\u0647\u0646\u0627\u0643 \u0639\u0645\u0644\u064a\u0629 \u062a\u064f\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 &#8220;\u0625\u0639\u0627\u062f\u0629 \u062a\u062f\u0648\u064a\u0631 ATP&#8221;. \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u062f\u0627\u062e\u0644 \u062e\u0644\u0627\u064a\u0627\u0643\u060c \u064a\u062a\u062d\u0648\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0625\u0644\u0649 \u0641\u0648\u0633\u0641\u0648\u0643\u0631\u064a\u0627\u062a\u064a\u0646 (phosphocreatine) \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062c\u062f\u064a\u062f \u062b\u0644\u0627\u062b\u064a \u0641\u0648\u0633\u0641\u0627\u062a \u0627\u0644\u0623\u062f\u064a\u0646\u0648\u0633\u064a\u0646 (ATP)\u060c \u0648\u0647\u0648 \u0641\u064a \u0627\u0644\u0623\u0633\u0627\u0633 \u0627\u0644\u0639\u0645\u0644\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629. \u064a\u0633\u062a\u0646\u0641\u062f ATP \u0623\u062b\u0646\u0627\u0621 \u0628\u0630\u0644 \u0645\u062c\u0647\u0648\u062f \u0628\u062f\u0646\u064a \u0634\u0627\u0642\u060c \u0644\u0630\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u062c\u062f\u064a\u062f \u0633\u0631\u064a\u0639 \u0644\u0647.<\/p>\n<p>\u064a\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0648\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u0627\u0644\u062e\u0644\u0627\u064a\u0627\u060c \u0645\u0645\u0627 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\u0648\u0627\u0644\u0623\u062f\u0627\u0621&#8221;\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0645\u062a\u0645\u0631\u0646\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 &#8220;\u062a\u0639\u0627\u0641\u064d \u0633\u0631\u064a\u0639 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u0645\u0646\u0627\u0641\u0633\u0629&#8221;.<\/p>\n<p>\u0647\u0646\u0627\u0643 \u062d\u062a\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0632\u0627\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0623\u062f\u0644\u0629 &#8220;\u0627\u0644\u062a\u064a \u062a\u064f\u0638\u0647\u0631 \u0623\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u062f\u0645\u062c\u0647\u0627 \u0645\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u062a\u0648\u0641\u0631 \u0641\u0648\u0627\u0626\u062f \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0644\u062f\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646\u060c&#8221; \u0648\u0641\u0642\u064b\u0627 \u0644\u0640 <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7871530\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0627\u0644\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0648\u0637\u0646\u064a\u0629 \u0644\u0644\u0635\u062d\u0629<\/a>. \u0647\u0630\u0627 \u0645\u0641\u064a\u062f \u0644\u0623\u064a \u0634\u062e\u0635 \u062a\u062c\u0627\u0648\u0632 35 \u0639\u0627\u0645\u064b\u0627 \u0623\u0648 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u062f\u062e\u0644\u0646 \u0645\u0631\u062d\u0644\u0629 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b \u0623\u0648 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b\u060c \u062d\u064a\u062b \u0625\u0646 \u0647\u0630\u0647 \u0643\u0644\u0647\u0627 \u062d\u0627\u0644\u0627\u062a \u062a\u0628\u062f\u0623 \u0641\u064a\u0647\u0627 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u0648\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0641\u064a \u0627\u0644\u062a\u0646\u0627\u0642\u0635 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a (\u062a\u0633\u0645\u0649 \u0633\u0627\u0631\u0643\u0648\u0628\u064a\u0646\u064a\u0627).<\/p>\n<p>\u0647\u0646\u0627\u0643 \u0623\u064a\u0636\u064b\u0627 \u0623\u0628\u062d\u0627\u062b \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7915263\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u064a\u062e\u0641\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645<\/a> \u0648<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7916590\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u064a\u062d\u0633\u0646 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0645\u062e<\/a>. \u0648\u0643\u0645\u0627 \u0630\u0643\u0631\u062a Tom&#8217;s Guide\u060c \u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062c\u0631\u0639\u0627\u062a (\u0627\u0644\u0623\u0643\u0628\u0631) \u0645\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0627\u0631\u0628 \u0627\u0644\u062a\u0639\u0628 \u0648<a href=\"https:\/\/www.dztecs.com\/wellness\/i-kept-waking-up-at-3-a-m-until-a-feng-shui-expert-noticed-3-things-wrong-with-my-bedroom-and-i-fixed-them-in-5-minutes\/\">\u062a\u062d\u0633\u0646 \u0627\u0644\u062d\u0631\u0645\u0627\u0646 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645<\/a>.<\/p>\n<h2 id=\"section-2\">\u062a\u0646\u0627\u0648\u0644\u062a \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0644\u0639\u062f\u0629 \u0623\u0634\u0647\u0631 \u2014 \u0648\u0625\u0644\u064a\u0643\u0645 \u0645\u0627 \u062d\u062f\u062b \u0644\u062c\u0633\u062f\u064a \u0628\u0627\u0644\u0636\u0628\u0637<\/h2>\n<p>\u0642\u0628\u0644 \u0627\u0644\u062e\u0648\u0636 \u0641\u064a \u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644\u060c \u0646\u0648\u062f \u0627\u0644\u062a\u0646\u0648\u064a\u0647 \u0641\u064a Tom\u2019s Guide \u0628\u0623\u0646\u0646\u0627 \u0644\u0627 \u0646\u0634\u062c\u0639 \u0639\u0644\u0649 \u0628\u062f\u0639 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0648\u0623\u0646\u0627 \u0623\u0633\u062a\u0646\u062f \u0641\u064a \u0639\u0645\u0644\u064a \u0625\u0644\u0649 \u062e\u0628\u0631\u062a\u064a \u0643\u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u0648\u0625\u0644\u0649 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0645\u062a\u0627\u062d\u0629. \u0645\u0627 \u064a\u0646\u0627\u0633\u0628 \u062c\u0633\u062f\u064a \u0642\u062f \u0644\u0627 \u064a\u0646\u0627\u0633\u0628\u0643\u060c \u0644\u0630\u0627 \u062a\u0648\u062e\u064e\u0651 \u0627\u0644\u062d\u0630\u0631 \u0625\u0630\u0627 \u0642\u0631\u0631\u062a \u062a\u062c\u0631\u0628\u0629 \u0623\u064a \u0645\u0643\u0645\u0644\u0627\u062a.<\/p>\n<p>\u062a\u062c\u062f\u0631 \u0627\u0644\u0625\u0634\u0627\u0631\u0629 \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0623\u0646\u0647 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u062c\u0631\u0639\u0627\u062a \u0623\u0643\u0628\u0631\u060c \u0641\u0647\u0630\u0627 \u0644\u0627 \u064a\u064f\u0646\u0635\u062d \u0628\u0647 \u0639\u0645\u0648\u0645\u064b\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. \u0644\u0630\u0644\u0643\u060c \u0623\u0646\u0635\u062d\u0643 \u0628\u0634\u062f\u0629 \u0628\u0627\u0644\u0628\u062d\u062b \u0641\u064a \u062f\u0648\u0631\u0627\u062a \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 (creatine cycling) \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0633\u0644\u0627\u0645\u0629 \u062c\u0633\u0645\u0643\u060c \u0628\u062d\u064a\u062b \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0623\u062e\u0630 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062c\u0631\u0639\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629.<\/p>\n<p>\u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0627\u062f\u0629 \u062e\u0636\u0639\u062a \u0644\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0648\u062a\u064f\u0639\u062a\u0628\u0631 \u0622\u0645\u0646\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u062f\u0649 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u0642\u062f \u064a\u0633\u0628\u0628 \u0627\u062d\u062a\u0628\u0627\u0633\u064b\u0627 \u062e\u0641\u064a\u0641\u064b\u0627 \u0644\u0644\u0645\u0627\u0621. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u064a \u062d\u0627\u0644\u0627\u062a \u0635\u062d\u064a\u0629 \u062a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0643\u0628\u062f \u0623\u0648 \u0627\u0644\u0628\u0646\u0643\u0631\u064a\u0627\u0633 \u0623\u0648 \u0627\u0644\u0643\u0644\u0649\u060c \u0623\u0648 \u0643\u0646\u062a \u063a\u064a\u0631 \u0645\u062a\u0623\u0643\u062f \u0628\u0628\u0633\u0627\u0637\u0629\u060c \u0641\u0627\u0637\u0644\u0628 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0637\u0628\u064a\u0629.<\/p>\n<p>\u0644\u0642\u062f \u062a\u0646\u0627\u0648\u0644\u062a \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0646 \u0642\u0628\u0644\u060c \u0644\u0643\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0629 \u0627\u0644\u062a\u0632\u0645\u062a \u0628\u0647 \u0628\u062c\u062f\u064a\u0629. \u0628\u0639\u062f \u0639\u062f\u0629 \u0623\u0634\u0647\u0631 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u062a\u0648\u0627\u0635\u0644\u060c \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u062f\u0641\u0639\u0629 \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0627\u0644\u062a\u064a \u064a\u0648\u0641\u0631\u0647\u0627 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u062e\u0644\u0627\u0644 <a href=\"https:\/\/www.dztecs.com\/wellness\/zone-0-training-is-trending-why-us-personal-trainers-are-telling-people-to-slow-down-to-a-crawl\/\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0634\u0627\u0642\u0629 \u0648\u0627\u0644\u0645\u0643\u062b\u0641\u0629<\/a>\u060c \u0648\u0642\u062f \u0632\u0627\u062f \u0625\u062c\u0645\u0627\u0644\u064a \u0623\u062f\u0627\u0626\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639\u0647 \u0643\u0645\u0646\u062a\u062c \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (pre-workout) \u0623\u0648 \u062c\u0644 \u0627\u0644\u0623\u064a\u0632\u0648 (iso gel) \u0627\u0644\u0630\u064a \u064a\u0645\u062f\u0643 \u0628\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0623\u0648 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635\u060c \u0644\u0630\u0627 \u0644\u0627 \u062a\u062a\u0648\u0642\u0639 \u0647\u0630\u0627 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0625\u0630\u0627 \u062a\u0646\u0627\u0648\u0644\u062a\u0647.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0648\u062c\u062f \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0643\u0645\u0643\u0648\u0646 \u0648\u0627\u062d\u062f <em>\u0636\u0645\u0646<\/em> \u0645\u0646\u062a\u062c\u0627\u062a \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (pre-workouts) \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646\u060c \u0648\u0644\u0643\u0646 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0623\u0646 \u064a\u062a\u0631\u0643\u0643 \u0645\u0639 \u0627\u0644\u0631\u062c\u0641\u0629 \u0627\u0644\u0645\u0632\u0639\u062c\u0629\u060c \u064a\u0639\u0645\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/p>\n<figure>\n<blockquote><p>\u0644\u0623\u0648\u0644 \u0645\u0631\u0629\u060c \u0644\u0627\u062d\u0638\u062a \u062d\u0642\u064b\u0627 \u062a\u063a\u064a\u064a\u0631\u064b\u0627 \u0641\u064a \u0645\u0638\u0647\u0631 \u062c\u0633\u062f\u064a. \u0623\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0623\u062b\u0646\u0627\u0621 \u0645\u062c\u0647\u0648\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0648\u0623\u0634\u0639\u0631 \u0623\u0646\u0646\u064a \u0623\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0645\u0645\u062a\u0627\u0632 \u0645\u0646 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u062d\u0627\u0644\u064a.<\/p><\/blockquote>\n<\/figure>\n<p>\u0643\u0646\u062a \u0623\u062a\u0646\u0627\u0648\u0644 4 \u062c\u0631\u0627\u0645\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0648\u0623\u062e\u0637\u0637 \u0644\u0623\u062e\u0630 \u0623\u0633\u0628\u0648\u0639 \u0631\u0627\u062d\u0629 \u0642\u0631\u064a\u0628\u064b\u0627 \u0644\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0636\u0628\u0637. \u0644\u0642\u062f \u0644\u0627\u062d\u0638\u062a \u0628\u0639\u0636 \u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0645\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0629\u060c \u0648\u0644\u0643\u0646 \u0628\u062e\u0644\u0627\u0641 \u0630\u0644\u0643\u060c \u0644\u0645 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\u063a\u0636\u0648\u0646 \u0633\u0627\u0639\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<p>\u0634\u062e\u0635\u064a\u064b\u0627\u060c \u0641\u064a \u0627\u0644\u0635\u064a\u0641\u060c \u0623\u0644\u062a\u0632\u0645 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629 \u0627\u0644\u0645\u0628\u0643\u0631\u0629\u060c \u0644\u0630\u0627 \u0644\u0627 \u064a\u0645\u062b\u0644 \u0647\u0630\u0627 \u0645\u0634\u0643\u0644\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u064a. \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u063a\u064a\u064a\u0631 \u0641\u064a \u0627\u0644\u062a\u0648\u0642\u064a\u062a \u0642\u062f \u062d\u0633\u0646 \u0623\u064a\u0636\u064b\u0627 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0639\u0628 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0630\u0644\u0643.<\/p>\n<p>\u064a\u064f\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0642\u0628\u0644 (\u0648\u0628\u0639\u062f) \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u0632\u0648\u064a\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0637\u0627\u0642\u0629\u060c \u062d\u064a\u062b \u064a\u064f\u0639\u062a\u0642\u062f \u0623\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u064a\u062d\u0633\u0646 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0648\u0642\u0628\u0644 \u0643\u0644 \u0634\u064a\u0621\u060c \u0623\u0646\u0635\u062d \u062f\u0627\u0626\u0645\u064b\u0627 \u0628\u0645\u0631\u0627\u062c\u0639\u0629 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0642\u0628\u0644 \u0625\u0636\u0627\u0641\u0629 \u0623\u064a \u0645\u0643\u0645\u0644 \u0643\u0631\u064a\u0627\u062a\u064a\u0646.<\/p>\n<p>\u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u0642\u062f \u064a\u0624\u062f\u064a \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0625\u0644\u0649 \u062a\u0641\u0627\u0642\u0645 \u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u062a\u0633\u0628\u0628 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0629 \u0625\u0630\u0627 \u0627\u0633\u062a\u0647\u0644\u0643\u062a \u062c\u0631\u0639\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u062c\u0631\u0639\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627. \u0627\u062d\u0631\u0635 \u062f\u0627\u0626\u0645\u064b\u0627 \u0639\u0644\u0649 \u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u0644\u0635\u0642 \u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u0645\u0642\u062f\u0645\u0629 \u0645\u0646 \u0627\u0644\u0639\u0644\u0627\u0645\u0629 \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0644\u0644\u0645\u0646\u062a\u062c.<\/p>\n<hr \/>\n<hr \/>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>\u0627\u0633\u062a\u0639\u0631\u0636 \u062a\u062c\u0631\u0628\u062a\u064a \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0639 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0644\u0645\u062f\u0629 3 \u0623\u0634\u0647\u0631. \u0627\u0643\u062a\u0634\u0641 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