{"id":11564,"date":"2026-02-27T20:06:48","date_gmt":"2026-02-27T14:36:48","guid":{"rendered":"https:\/\/verywelfit.com\/?p=11564"},"modified":"2026-04-11T20:42:19","modified_gmt":"2026-04-11T15:12:19","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%af%d8%af-%d8%a3%d8%b3%d9%81%d9%84-%d8%a7%d9%84%d8%b8%d9%87%d8%b1-%d9%84%d8%aa%d9%82%d9%84%d9%8a%d9%84-%d8%a7%d9%84%d8%a3%d9%84%d9%85-%d9%88%d8%aa%d8%ad%d8%b3","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/best-lower-back-stretches-to-reduce-pain-and-improve-mobility\/","title":{"rendered":"\u0645\u0627 \u0645\u062f\u0649 \u0628\u0633\u0627\u0637\u0629 \u062a\u0645\u062f\u062f\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062a\u064a \u0642\u0644\u0644\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0648\u062d\u0633\u0646\u062a \u062d\u0631\u0643\u062a\u064a\u061f"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0647\u064a \u0645\u0634\u0643\u0644\u0629 \u0634\u0627\u0626\u0639\u0629 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0645\u0644\u0627\u064a\u064a\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645. \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0633\u0628\u0628\u0647 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0633\u064a\u0626 \u0623\u0648 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0645\u0633\u062a\u0642\u0631 \u0623\u0648 \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0639\u0644\u0649 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u062d\u064a\u0627\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062a\u0642\u0648\u064a\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631. \u0633\u062a\u0633\u062a\u0643\u0634\u0641 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0638\u0647\u0631 \u0648\u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0648\u0631\u0624\u0649 \u0645\u062f\u0639\u0648\u0645\u0629 \u0645\u0646 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0645\u062f\u062f \u0636\u0631\u0648\u0631\u064a \u0644\u0635\u062d\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u061f<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0644\u0639\u0628 \u0627\u0644\u062a\u0645\u062f\u062f \u062f\u0648\u0631\u064b\u0627 \u062d\u064a\u0648\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u062a\u0635\u0644\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a. \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0642\u0637\u0646\u064a\u060c \u064a\u062f\u0639\u0645 \u0645\u0639\u0638\u0645 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645. \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0636\u064a\u0642\u064b\u0627 \u0623\u0648 \u0636\u0639\u064a\u0641\u064b\u0627 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u062d\u062f\u0648\u062f\u0629 \u0648\u062d\u062a\u0649 <a href=\"https:\/\/verywelfit.com\/yoga\/top-8-restorative-yoga-poses-for-chronic-pain-with-steps\/\" data-wpil-monitor-id=\"139\">\u0623\u0644\u0645 \u0645\u0632\u0645\u0646<\/a>. \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0639\u0627\u062f\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u064a\u0639\u0632\u0632 \u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/strong>&nbsp;- \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0631\u062a\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u064a\u0645\u0646\u0639 \u062a\u0635\u0644\u0628\u0647\u0627.<\/li>\n\n\n\n<li><strong>\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 -<\/strong> \u064a\u062e\u0641\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0647\u0645 \u0641\u064a <a data-wpil-monitor-id=\"140\" href=\"https:\/\/verywelfit.com\/yoga\/get-rid-of-back-pain-with-these-amazing-yoga-poses\/\">\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631<\/a>.<\/li>\n\n\n\n<li><strong>\u064a\u062d\u0633\u0646 \u0627\u0644\u0648\u0636\u0639<\/strong>&nbsp;- \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u062a\u0631\u0627\u062e\u064a.<\/li>\n\n\n\n<li><strong>\u064a\u0639\u0632\u0632 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645<\/strong>&nbsp;- \u064a\u0634\u062c\u0639 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0634\u0641\u0627\u0621 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"834\" src=\"https:\/\/cdn.verywelfit.com\/2025\/12\/How-Simple-Lower-Back-Stretches-Reduced-My-Pain-and-Improved-My-Mobility-1024x834.jpg\" alt=\"\u0645\u0627 \u0645\u062f\u0649 \u0628\u0633\u0627\u0637\u0629 \u062a\u0645\u062f\u062f\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062a\u064a \u0642\u0644\u0644\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0648\u062d\u0633\u0646\u062a \u062d\u0631\u0643\u062a\u064a\u061f\" class=\"wp-image-13990\" srcset=\"https:\/\/cdn.verywelfit.com\/2025\/12\/How-Simple-Lower-Back-Stretches-Reduced-My-Pain-and-Improved-My-Mobility-1024x834.jpg 1024w, https:\/\/cdn.verywelfit.com\/2025\/12\/How-Simple-Lower-Back-Stretches-Reduced-My-Pain-and-Improved-My-Mobility-300x244.jpg 300w, https:\/\/cdn.verywelfit.com\/2025\/12\/How-Simple-Lower-Back-Stretches-Reduced-My-Pain-and-Improved-My-Mobility-768x625.jpg 768w, https:\/\/cdn.verywelfit.com\/2025\/12\/How-Simple-Lower-Back-Stretches-Reduced-My-Pain-and-Improved-My-Mobility-15x12.jpg 15w, https:\/\/cdn.verywelfit.com\/2025\/12\/How-Simple-Lower-Back-Stretches-Reduced-My-Pain-and-Improved-My-Mobility.jpg 1044w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0631\u062d\u0644\u0629 \u0627\u0644\u0631\u0641\u0627\u0647<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0623\u0641\u0636\u0644 \u062a\u0645\u062f\u062f \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0623\u0643\u062b\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0648\u0636\u0639 \u0627\u0644\u0637\u0641\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u0645\u0631\u0648\u0646\u0629 \u0628\u0633\u064a\u0637\u0629 \u0645\u0639 \u0641\u0648\u0627\u0626\u062f \u0642\u0648\u064a\u0629\u201d. \u0648\u0636\u0639 \u0627\u0644\u0637\u0641\u0644 \u0647\u0648 \u0627\u0645\u062a\u062f\u0627\u062f \u0645\u0631\u064a\u062d \u064a\u0633\u062a\u0647\u062f\u0641 <a href=\"https:\/\/freaktofit.com\/is-peloton-good-for-lower-back-pain\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/a>, \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Balasana.jpg\" alt=\"\u062a\u062e\u0644\u0635 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0630\u0647\u0644\u0629\" class=\"wp-image-2784\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Balasana.jpg 750w, https:\/\/cdn.verywelfit.com\/2023\/06\/Balasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/06\/Balasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0627\u0644\u0628\u0644\u0627\u0633\u0629<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643:<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0631\u0643\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0644\u0645\u0633 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646.<\/li>\n\n\n\n<li>\u0627\u062e\u0641\u0636 \u062c\u0630\u0639\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0645\u0627\u0645\u0643.<\/li>\n\n\n\n<li>\u0636\u0639 \u062c\u0628\u0647\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0633\u062a\u0631\u062e\u064a \u062c\u0633\u0645\u0643.<\/li>\n\n\n\n<li>\u0627\u0645\u0633\u0643 \u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629 \u0648\u0643\u0631\u0631 \u062d\u0633\u0628 \u0627\u0644\u062d\u0627\u062c\u0629.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2 \u0627\u0645\u062a\u062f\u0627\u062f \u0627\u0644\u0642\u0637-\u0627\u0644\u0643\u0627\u0648.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u0627\u0644\u062a\u062f\u0641\u0642 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631\u201d. \u0647\u0630\u0627 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u064a\u062d\u0633\u0646 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0635\u0644\u0627\u0628\u0629.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"671\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Cat-Cow-Pose.jpg\" alt=\"7 \u0648\u0636\u0639\u064a\u0627\u062a \u064a\u0648\u062c\u0627 \u0628\u0633\u064a\u0637\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629\" class=\"wp-image-1193\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Cat-Cow-Pose.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/Cat-Cow-Pose-300x201.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/Cat-Cow-Pose-768x515.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0628\u0642\u0631\u0629 \u0627\u0644\u0642\u0637<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643:<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0623\u0631\u0628\u0639 \u0645\u0639\u0635\u0645\u064a\u0643 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u062a\u062d\u062a \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0646\u0634\u0642 \u060c \u0648\u0642\u0648\u0633 \u0638\u0647\u0631\u0643 \u060c \u0648\u0627\u0631\u0641\u0639 \u0631\u0623\u0633\u0643 (\u0648\u0636\u0639 \u0627\u0644\u0628\u0642\u0631\u0629).<\/li>\n\n\n\n<li>\u0632\u0641\u064a\u0631 \u060c \u062d\u0648\u0644 \u0638\u0647\u0631\u0643 \u060c \u0648\u062b\u0646\u064a \u0630\u0642\u0646\u0643 (\u0648\u0636\u0639 \u0627\u0644\u0642\u0637).<\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 10-15 \u062a\u0643\u0631\u0627\u0631.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. \u062a\u0645\u062f\u062f \u0645\u0646 \u0627\u0644\u0631\u0643\u0628\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u062f\u0631.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u0633\u062d\u0628 \u0644\u0637\u064a\u0641 \u0644\u062a\u062e\u0641\u064a\u0641 \u0634\u062f \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.\u201d \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0636\u064a\u0642 \u0648\u062a\u0639\u0632\u064a\u0632 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u062a\u0645\u062f\u062f \u0627\u0644\u0631\u0643\u0628\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u062f\u0631\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/o8gAyDUh2bs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643:<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u0637\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0627\u062c\u0644\u0628 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0627\u0645\u0633\u0643 \u0644\u0645\u062f\u0629 20-30 \u062b\u0627\u0646\u064a\u0629 \u060c \u062b\u0645 \u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628.<\/li>\n\n\n\n<li>\u0643\u0631\u0631 2-3 \u0645\u0631\u0627\u062a \u0639\u0644\u0649 \u0643\u0644 \u0633\u0627\u0642.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. \u062a\u0648\u064a\u0633\u062a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u062c\u0627\u0644\u0633.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u0627\u0644\u0644\u0641 \u0644\u0641\u062a\u062d \u0627\u0644\u0634\u062f \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629.\u201d \u0647\u0630\u0627 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f \u064a\u0632\u064a\u062f \u0645\u0646 \u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u064a\u062e\u0641\u0641 \u0645\u0646 \u062a\u0635\u0644\u0628 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u062a\u062d\u0631\u064a\u0641 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/qEVNj4tcr0Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643:<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/li>\n\n\n\n<li>\u062b\u0646\u064a \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645 \u062e\u0627\u0631\u062c \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0645\u0639\u0627\u0643\u0633.<\/li>\n\n\n\n<li>\u0636\u0639 \u0627\u0644\u0643\u0648\u0639 \u0627\u0644\u0645\u0639\u0627\u0643\u0633 \u062e\u0627\u0631\u062c \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u062b\u0646\u064a\u0629 \u0648\u0642\u0645 \u0628\u0644\u0641 \u062c\u0630\u0639\u0643.<\/li>\n\n\n\n<li>\u0627\u0645\u0633\u0643 \u0644\u0645\u062f\u0629 20-30 \u062b\u0627\u0646\u064a\u0629 \u060c \u062b\u0645 \u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. \u0643\u0648\u0628\u0631\u0627 \u062a\u0645\u062a\u062f.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u062a\u0645\u062f\u064a\u062f \u0648\u062a\u0642\u0648\u064a\u0629 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643.\u201d \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0643\u0648\u0628\u0631\u0627 \u062a\u0645\u062a\u062f\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/JDcdhTuycOI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643:<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0648\u062c\u0647\u0643 \u0645\u0639 \u064a\u062f\u064a\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643.<\/li>\n\n\n\n<li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a <a href=\"https:\/\/verywelfit.com\/fitness\/is-there-a-way-for-women-to-workout-and-still-keep-a-feminine-looking-body\/\" data-wpil-monitor-id=\"141\">\u0627\u0644\u062c\u0633\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0641\u0627\u0638<\/a> \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0627\u0646\u062a\u0638\u0631 \u0644\u0645\u062f\u0629 15-30 \u062b\u0627\u0646\u064a\u0629.<\/li>\n\n\n\n<li>\u0643\u0631\u0631 2-3 \u0645\u0631\u0627\u062a.<\/li>\n<\/ol>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/yoga\/enhancing-your-yoga-practice-10-yoga-hands-on-assists\/\">\u062a\u0639\u0632\u064a\u0632 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627: 10 \u0645\u0633\u0627\u0639\u062f\u0627\u062a \u064a\u0648\u062c\u0627<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. \u0627\u0644\u0648\u0642\u0648\u0641 \u0641\u064a \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u0645\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0644\u062f\u0639\u0645 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643\u201d. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0636\u064a\u0642\u0629 \u0641\u064a \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631. \u0647\u0630\u0627 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0648\u0642\u0641\u0629 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u062f\u0627\u0626\u0645\u0629\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/2s2t3mEYZNo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643:<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0642\u0641 \u0645\u0639 \u0642\u062f\u0645 \u0627\u0644\u0648\u0631\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u0629.<\/li>\n\n\n\n<li>\u0627\u0646\u062d\u0646\u0649 \u0639\u0646\u062f \u0627\u0644\u062e\u0635\u0631 \u0648\u0648\u0635\u0644 \u0625\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/li>\n\n\n\n<li>\u0627\u0645\u0633\u0643 \u0644\u0645\u062f\u0629 20-30 \u062b\u0627\u0646\u064a\u0629 \u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u062d\u0633\u0628 \u0627\u0644\u062d\u0627\u062c\u0629.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7 \u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u062d\u0648\u0636.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u062d\u0631\u0643\u0629 \u0628\u0633\u064a\u0637\u0629 \u0645\u0646 \u0623\u062c\u0644 \u062b\u0628\u0627\u062a \u0627\u0644\u0644\u0628.\u201d \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0642\u0648\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u062d\u0648\u0636\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/u0AJnVg0tcc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643:<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u0637\u062d\u0629.<\/li>\n\n\n\n<li>\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0641\u064a \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0627\u0646\u062a\u0638\u0631 \u0644\u0645\u062f\u0629 5-10 \u062b\u0648\u0627\u0646\u064d \u060c \u062b\u0645 \u062d\u0631\u0631.<\/li>\n\n\n\n<li>\u0643\u0631\u0631 10-15 \u0645\u0631\u0629.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-background\" style=\"background-color:#caddeb\"><tbody><tr><td>\ud83d\udca1 <strong><strong><strong>\u0648\u062c\u0647\u0629 \u0646\u0638\u0631 \u0627\u0644\u062e\u0628\u0631\u0627\u0621.<\/strong><\/strong><\/strong><br>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0631\u0624\u0649 \u0623\u0639\u0645\u0642 \u060c \u0623\u062c\u0631\u064a\u0646\u0627 \u0645\u0642\u0627\u0628\u0644\u0629 \u0645\u0639 \u0627\u0644\u062f\u0643\u062a\u0648\u0631\u0629 \u0625\u0645\u064a\u0644\u064a \u0643\u0627\u0631\u062a\u0631 \u060c \u0648\u0647\u064a \u0623\u062e\u0635\u0627\u0626\u064a\u0629 \u0639\u0644\u0627\u062c \u0637\u0628\u064a\u0639\u064a \u0645\u062a\u062e\u0635\u0635 \u0641\u064a \u0635\u062d\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<br><strong>\u0633: \u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0645\u062f\u062f \u0645\u0647\u0645 \u0644\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u061f<\/strong>&nbsp;\u062c: \u201c\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u062f\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0636\u064a\u0642 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0648\u0647\u0648 \u0633\u0628\u0628 \u0634\u0627\u0626\u0639 \u0644\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u0633\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0628\u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0634\u0641\u0627\u0621 \u201d.\u201d<br><strong>\u0633: \u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0645\u062f \u0627\u0644\u0646\u0627\u0633 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0647\u0645\u061f<\/strong>&nbsp;\u062c: \u201c\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u062b\u0627\u0644\u064a. \u062d\u062a\u0649 5-10 <a href=\"https:\/\/verywelfit.com\/fitness\/is-doing-tai-chi-for-5-minutes-a-day-effective\/\" data-wpil-monitor-id=\"142\">\u062f\u0642\u0627\u0626\u0642 \u0641\u064a \u0627\u0644\u064a\u0648\u0645<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u062f\u062b \u0641\u0631\u0642\u0627 \u0643\u0628\u064a\u0631\u0627. \u0625\u0630\u0627 \u062c\u0644\u0633\u062a \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629\u060c \u062e\u0630 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0644\u062a\u0645\u062a\u062f \u0643\u0644 \u0633\u0627\u0639\u0629.\u201d<br><strong>\u0633: \u0647\u0644 \u0647\u0646\u0627\u0643 \u0623\u064a \u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u062a\u0647\u0627\u061f<\/strong>&nbsp;\u062c: \u201c\u0627\u0633\u062a\u0645\u0639 \u062f\u0627\u0626\u0645\u064b\u0627 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643. \u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0631\u062a\u062f\u0627\u062f \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u062f\u062f \u0648\u0639\u0642\u062f \u0643\u0644 \u0648\u0636\u0639 \u0628\u0631\u0641\u0642. \u0625\u0630\u0627 \u0632\u0627\u062f \u0627\u0644\u0623\u0644\u0645\u060c \u062a\u0648\u0642\u0641 \u0641\u0648\u0631\u064b\u0627 \u0648\u0627\u0633\u062a\u0634\u0631 \u0623\u062d\u062f \u0627\u0644\u0645\u062a\u062e\u0635\u0635\u064a\u0646 \u201d.\u201d<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/yoga\/upward-facing-bow-meaning-benefits-steps-contraindications-and-variations\/\">\u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649: \u0627\u0644\u0645\u0639\u0646\u0649 \u0648\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0648\u0645\u0648\u0627\u0646\u0639 \u0627\u0644\u0627\u0633\u062a\u0639\u0645\u0627\u0644 \u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u062f\u0644\u0629 \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0627\u0644\u062a\u0645\u062f\u062f.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0628\u0631\u0632 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0646\u064f\u0634\u0631\u062a \u0641\u064a \u0645\u062c\u0644\u0629 The Journal of Orthopeadic &amp; Sports Physical Therapy \u0623\u0646 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u0623\u062c\u0631\u0648\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0648\u0645\u064a\u0629 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0646\u062e\u0641\u0627\u0636 321 TP3T \u0641\u064a \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<a href=\"https:\/\/www.jospt.org\/doi\/10.2519\/jospt.2012.42.4.A1\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/li>\n\n\n\n<li>\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0641\u064a \u0645\u062c\u0644\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0625\u0644\u0649 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062d\u0627\u0644\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0633\u064a\u0646 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u062a\u0646\u0642\u0644.<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12045001\/\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><\/li>\n\n\n\n<li>\u0648\u0641\u0642\u064b\u0627 \u0644\u0644\u0643\u0644\u064a\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0648\u064a\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<a href=\"https:\/\/acsm.org\/education-resources\/trending-topics-resources\/physical-activity-guidelines\/\" target=\"_blank\" rel=\"noopener\"><sup>(3)<\/sup><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"965\" height=\"283\" src=\"https:\/\/cdn.verywelfit.com\/2025\/12\/image-14.png\" alt=\"\" class=\"wp-image-13985\"\/><figcaption class=\"wp-element-caption\"><strong>\u0641\u0639\u0627\u0644\u064a\u0629 \u0633\u062a\u0629 \u062a\u062f\u062e\u0644\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u0623\u0646 \u062a\u0645\u062f\u062f\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0642\u0644\u0644\u062a \u0645\u0646 \u0622\u0644\u0627\u0645\u064a \u0648\u062d\u0633\u0646\u062a \u062d\u0631\u0643\u062a\u064a - \u062a\u062c\u0631\u0628\u062a\u064a \u0627\u0644\u0634\u062e\u0635\u064a\u0629.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0646\u0627 \u0631\u0627\u062c \u0645\u064a\u0647\u062a\u0627 \u060c 36 \u0639\u0627\u0645\u0627 - \u0645\u0647\u0646\u062f\u0633 \u0628\u0631\u0645\u062c\u064a\u0627\u062a \u0623\u0648\u0644 \u060c \u0628\u0646\u063a\u0627\u0644\u0648\u0631\u0648 \u060c \u0627\u0644\u0647\u0646\u062f \u060c, <a href=\"https:\/\/verywelfit.com\/fitness\/is-spending-3-hours-in-the-gym-beneficial\/\" data-wpil-monitor-id=\"144\">\u0642\u0636\u0627\u0621 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 9-10 \u0633\u0627\u0639\u0627\u062a<\/a> \u0643\u0627\u0646 \u0644\u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0639\u0644\u0649 \u0645\u0643\u062a\u0628\u064a \u0623\u062b\u0631\u064b\u0627 \u0628\u0628\u0637\u0621 \u0639\u0644\u0649 \u0638\u0647\u0631\u064a \u0627\u0644\u0633\u0641\u0644\u064a. \u0645\u0627 \u0628\u062f\u0623 \u0635\u0644\u0627\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0623\u0635\u0628\u062d \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0623\u0644\u0645\u064b\u0627 \u0645\u0633\u062a\u0645\u0631\u064b\u0627 \u0623\u062b\u0631 \u0639\u0644\u0649 \u0646\u0648\u0645\u064a \u0648\u0625\u0646\u062a\u0627\u062c\u064a\u062a\u064a. \u0644\u0645 \u0623\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0645\u0633\u0643\u0646\u0627\u062a \u0627\u0644\u0623\u0644\u0645 \u060c \u0644\u0630\u0644\u0643 \u0628\u062f\u0623\u062a \u0641\u064a \u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0633\u064a\u0637\u0629 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0645\u062b\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0641\u0644 \u060c \u0648\u0627\u0644\u0642\u0637\u0637 \u060c \u0648\u0627\u0644\u062a\u0645\u062f\u062f \u0645\u0646 \u0627\u0644\u0631\u0643\u0628\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 \u0643\u0644 \u0635\u0628\u0627\u062d \u0648\u0645\u0633\u0627\u0621. \u0641\u064a \u063a\u0636\u0648\u0646 \u062b\u0644\u0627\u062b\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u060c \u0627\u0646\u062e\u0641\u0636\u062a \u0635\u0644\u0627\u0628\u0629 \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638 \u060c \u0648\u062a\u062d\u0633\u0646 \u0648\u0636\u0639\u064a \u060c \u0648\u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u062f\u0648\u0646 \u0625\u0632\u0639\u0627\u062c. \u0623\u0635\u0628\u062d \u0627\u0644\u062a\u0645\u062f\u062f \u0625\u0639\u0627\u062f\u0629 \u0636\u0628\u0637\u064a \u0627\u0644\u064a\u0648\u0645\u064a - \u0644\u064a\u0633 \u0641\u0642\u0637 \u0644\u0638\u0647\u0631\u064a \u060c \u0648\u0644\u0643\u0646 \u0645\u0646 \u0623\u062c\u0644 \u0631\u0641\u0627\u0647\u064a \u0627\u0644\u0639\u0627\u0645.<\/p>\n\n\n\n<style>\n.custom-quote-wrapper {\n  display: flex;\n  justify-content: center;\n  align-items: center;\n  width: 100%;\n}\n\n.custom-quote {\n  border-top: 1px solid #ccc;\n  margin: 40px 0;\n  padding-top: 20px;\n  position: relative;\n  font-family: 'Georgia', serif;\n  color: #333;\n  max-width: 700px;\n  text-align: left; \/* Align text left *\/\n}\n\n.custom-quote::before {\n  content: \"\u201c\";\n  color: #28a745; \/* Green quotation mark *\/\n  font-size: 60px;\n  position: absolute;\n  top: 10px;\n  left: 0;\n  line-height: 0;\n}\n\n.custom-quote p {\n  font-size: 20px;\n  line-height: 1.6;\n  margin: 0 0 20px 50px; \/* Space for the green quote mark *\/\n  position: relative;\n  z-index: 2;\n}\n\n.custom-quote-author {\n  display: flex;\n  align-items: center;\n  justify-content: flex-start;\n  font-family: 'Arial', sans-serif;\n  font-weight: bold;\n  font-size: 14px;\n  color: #444;\n  text-transform: uppercase;\n  letter-spacing: 0.5px;\n  margin-left: 50px; \/* aligns author text with paragraph *\/\n}\n\n.custom-quote-author img {\n  width: 40px;\n  height: 40px;\n  border-radius: 50%;\n  object-fit: cover;\n  margin-left: 10px;\n}\n<\/style>\n\n<div class=\"custom-quote-wrapper\">\n  <div class=\"custom-quote\">\n    <p>\u201c\u0633\u0627\u0639\u062f\u0646\u064a \u062a\u0645\u062f\u062f \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0645\u0646 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0625\u0644\u0649 \u0627\u0644\u062a\u0646\u0642\u0644 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0628\u062f\u0648\u0646 \u062f\u0648\u0627\u0621.\u201d<\/p>\n    <div class=\"custom-quote-author\">\n      - \u0631\u0627\u062c \u0645\u064a\u0647\u062a\u0627\u060c \u0645\u0647\u0646\u062f\u0633 \u0628\u0631\u0645\u062c\u064a\u0627\u062a \u0623\u0648\u0644\n      <img decoding=\"async\" src=\"https:\/\/cdn.verywelfit.com\/2025\/12\/Raj-Mehta.jpg\" alt=\"\u0631\u0627\u062c \u0645\u064a\u0647\u062a\u0627\">\n    <\/div>\n  <\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0631\u0623\u064a \u0627\u0644\u062e\u0628\u0631\u0627\u0621.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f. \u0628\u0631\u0627\u062c\u064a\u0627 \u0645\u064a\u0647\u062a\u0627\u060c \u0623\u062e\u0635\u0627\u0626\u064a\u0629 \u062a\u0642\u0648\u064a\u0645 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0645\u0648\u0645\u0628\u0627\u064a\u060c,<strong> <\/strong>\u0627\u0644\u0647\u0646\u062f \u060c \u062a\u0648\u0636\u062d \u0623\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0645\u062a\u0633\u0642 \u0644\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0647\u0648 \u0623\u062d\u062f \u0623\u0628\u0633\u0637\u0647\u0627 \u062d\u062a\u0649 \u0627\u0644\u0622\u0646 <a href=\"https:\/\/verywelfit.com\/beauty-tips\/how-to-prevent-lip-filler-migration-7-effective-ways\/\" data-wpil-monitor-id=\"143\">\u0637\u0631\u0642 \u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0648\u0645\u0646\u0639<\/a> \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631. \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u060c \u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0645\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u060c \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0635\u0644\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0648\u064a\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 - \u062e\u0627\u0635\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0645\u0633\u062a\u0642\u0631\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629.<\/strong><\/h3>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list\">\n<div id=\"faq-question-68f8b0caaa37a\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">1. <strong>\u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u062c\u0628 \u0623\u0646 \u0623\u062d\u0645\u0644 \u0643\u0644 \u0627\u0645\u062a\u062f\u0627\u062f\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0627\u0633\u062a\u0647\u062f\u0641 20-30 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u062a\u0645\u062f\u062f \u0648\u0643\u0631\u0631 2-3 \u0645\u0631\u0627\u062a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0caaa37d\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">2. <strong>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0627\u0644\u062c \u0627\u0644\u062a\u0645\u062f\u062f \u0648\u062d\u062f\u0647 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0628\u064a\u0646\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u062f\u062f \u060c \u0641\u0625\u0646 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646\u0647 \u0648\u0628\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u0648\u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u0645\u0631\u064a\u062d\u0629 \u064a\u0648\u0641\u0631 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0caaa37e\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">3. <strong>\u0647\u0644 \u0647\u0646\u0627\u0643 \u0623\u064a \u0627\u0645\u062a\u062f\u0627\u062f\u0627\u062a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0642\u0631\u0635 \u0641\u062a\u0642 \u0623\u0648 \u0623\u0644\u0645 \u0634\u062f\u064a\u062f. \u0627\u0633\u062a\u0634\u0631 \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0642\u0628\u0644 \u062a\u062c\u0631\u0628\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u062c\u062f\u064a\u062f\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0caaa37f\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">4. <strong>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u0639\u0644\u0627\u062c \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645! \u062a\u0639\u062a\u0628\u0631 \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u062b\u0644 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0646\u0627\u0632\u0644 \u060c \u0648\u0648\u0636\u0639 \u0627\u0644\u0637\u0641\u0644 \u060c \u0648\u0628\u0642\u0631\u0629 \u0627\u0644\u0642\u0637\u0637 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h5 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0645\u0646\u0647\u0643\u0629 \u060c \u0644\u0643\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062f\u0645\u062c \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u062f\u062f\u0627\u062a \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0625\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0642\u0648\u064a\u064b\u0627 \u0648\u0645\u0631\u0646\u064b\u0627 \u0648\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0623\u0644\u0645. \u0625\u0630\u0627 \u0627\u0633\u062a\u0645\u0631 \u0627\u0644\u0623\u0644\u0645 \u060c \u0627\u0633\u062a\u0634\u0631 \u0623\u062e\u0635\u0627\u0626\u064a\u064b\u0627 \u0637\u0628\u064a\u064b\u0627 \u0644\u0645\u0639\u0631\u0641\u0629 \u0646\u0647\u062c \u0634\u062e\u0635\u064a. \u0627\u0628\u062f\u0623\u064a \u0627\u0644\u064a\u0648\u0645 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0648\u0627\u0633\u062a\u0645\u062a\u0639\u064a \u0628\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0635\u062d\u064a \u0648\u0627\u0644\u0645\u0631\u0646!<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+3 \u0645\u0635\u0627\u062f\u0631<\/h4>\n<div class=\"accordion-container\">\n<p><span style=\"font-size: 14px;\">\u0644\u062f\u0649 VeryWelfit \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. \u0646\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u0627\u062c\u0639 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0645\u0627\u0646 \u062f\u0642\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0646\u0627 \u0648\u062a\u062d\u062f\u064a\u062b\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0631\u0627\u0621\u0629 <a href=\"http:\/\/verywelfit.com\/fitness-and-nutrition-evidence-disclaimers\/\">\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0631\u064a\u0631<\/a>.<\/span>\n<ol>\n <li>\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631; <a href=\"https:\/\/www.jospt.org\/doi\/10.2519\/jospt.2012.42.4.A1\" target=\"_blank\" rel=\"noopener\">https:\/\/www.jospt.org\/doi\/10.2519\/jospt.2012.42.4.A1<\/a><\/li>\n<li>\u062a\u0642\u064a\u064a\u0645 \u0641\u0639\u0627\u0644\u064a\u0629 \u0633\u062a\u0629 \u062a\u062f\u062e\u0644\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631: \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u0648\u062a\u062d\u0644\u064a\u0644 \u062a\u0644\u0648\u064a \u061b; <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12045001\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12045001\/<\/a><\/li>\n<li>\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a; <a href=\"https:\/\/acsm.org\/education-resources\/trending-topics-resources\/physical-activity-guidelines\/\" target=\"_blank\" rel=\"noopener\">https:\/\/acsm.org\/education-resources\/trending-topics-resources\/physical-activity-guidelines\/<\/a><\/li>\n<\/ol><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0647\u064a \u0645\u0634\u0643\u0644\u0629 \u0634\u0627\u0626\u0639\u0629 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0645\u0644\u0627\u064a\u064a\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645. \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0633\u0628\u0628\u0647 \u0636\u0639\u0641 \u0627\u0644\u0648\u0636\u0639 \u0623\u0648 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0645\u0633\u062a\u0642\u0631\u0629 \u0623\u0648 \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0641\u0625\u0646 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 ... <\/p>\n<p class=\"read-more-container\"><a title=\"\u0645\u0627 \u0645\u062f\u0649 \u0628\u0633\u0627\u0637\u0629 \u062a\u0645\u062f\u062f\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062a\u064a \u0642\u0644\u0644\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0648\u062d\u0633\u0646\u062a \u062d\u0631\u0643\u062a\u064a\u061f\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/yoga\/best-lower-back-stretches-to-reduce-pain-and-improve-mobility\/#more-11564\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641 \u062a\u0642\u0644\u0644 \u062a\u0645\u062f\u062f\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0648\u062a\u062d\u0633\u0646 \u062d\u0631\u0643\u062a\u064a\u061f\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":11,"featured_media":13995,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_ogeeat_og_title":"","_ogeeat_og_description":"","_ogeeat_og_image":"","_ogeeat_tw_title":"","_ogeeat_tw_description":"","_ogeeat_tw_image":"","footnotes":""},"categories":[4],"tags":[1731,1732,1733,922,978],"class_list":["post-11564","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-how-simple-lower-back-stretches-reduced-my-pain-and-improved-my-mobility","tag-lower-back-stretches","tag-lower-back-stretches-reduced-my-pain","tag-pratibha-agarwal","tag-tatiana-sokolova"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11564","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=11564"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11564\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/13995"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=11564"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=11564"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=11564"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}