There are different networks where you can buy and send cryptocurrencies.
The lowest fees are on Tron (code: TRX) network.
The change is done by buying a stable-coin (1:1 to USD value), called Tether (code: USDT).
So, we need to buy Tether on Tron (code: USDT-TRC20). Other name USDT-TRX.
Too tricky and overwhelming, I recommend Option 2.
To use your Trone network for the very first time you need to buy some Tron coins (code TRX). After that each USDT-TRC20 -> RUB transfer fee would be around 20 TRX (~1 USD).
When you buy initially your TRX coins, you can just exchange USD -> USDT-TRC20 and then USDT-TRC20 -> RUB in your bank (Sber or Tinkoff).
Find a crypto wallet: https://www.bitdegree.org/crypto/best-cryptocurrency-wallet
I picked Atomic wallet (as per 2022)
Find the best exchange for USD -> TRX transactions:
https://www.bestchange.ru/visa-mastercard-usd-to-tron.html
Pick an exchange, register there and pass all the verification: passport and card if needed.
I used https://crypto-dom.com/en/, no registration was required for USD -> TRX.
You need to buy it only once, then just buy Tether and exchange it to RUB.
Find the best exchange for USD -> USDT-TRC20:
https://www.bestchange.ru/visa-mastercard-usd-to-tether-trc20.html
Register there and pass all the verification if needed: passport and card.
I used https://clean-exchange.com/exchange-CARDUSD-to-USDTTRC20/ verification was required
Find the best exchange for USDT-TRC20 -> RUB (for your bank)
I used https://multival.is/?cur_from=USDTTRC20&cur_to=TCSBRUB for small transfers and for https://cryptohome.me/exchange_USDTTRC20_to_TCSBRUB/ big ones.
Create a tranfser in the exchange of your choice, then you need to pay it using your wallet. 5-10 minutes, your money will come!