{"id":11606,"date":"2026-02-27T20:06:44","date_gmt":"2026-02-27T14:36:44","guid":{"rendered":"https:\/\/verywelfit.com\/?p=11606"},"modified":"2026-04-11T20:42:21","modified_gmt":"2026-04-11T15:12:21","slug":"%d9%83%d9%8a%d9%81-%d9%82%d9%85%d8%aa-%d8%a8%d8%aa%d8%ad%d8%b3%d9%8a%d9%86-%d8%b9%d9%85%d9%82-%d8%a7%d9%84%d9%82%d8%b1%d9%81%d8%b5%d8%a7%d8%a1-%d8%a7%d9%84%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d8%a7%d9%84","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/fitness-en\/how-i-improved-my-squat-depth-practical-tips-that-actually-work\/","title":{"rendered":"\u0643\u064a\u0641 \u0642\u0645\u062a \u0628\u062a\u062d\u0633\u064a\u0646 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621: \u0646\u0635\u0627\u0626\u062d \u0639\u0645\u0644\u064a\u0629 \u062a\u0639\u0645\u0644 \u0628\u0627\u0644\u0641\u0639\u0644"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0645\u062a\u0632\u0627\u064a\u062f <a href=\"https:\/\/freaktofit.com\/landmine-squat-press-benefits-and-variations\/\" target=\"_blank\" rel=\"noopener\">\u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/a> \u0647\u0648 \u0647\u062f\u0641 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0639\u0634\u0627\u0642 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646. \u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u062a\u0648\u0641\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u062d\u0633\u0646\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u062a\u062d\u0642\u064a\u0642 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0635\u0639\u0628\u064b\u0627. \u0633\u064a\u0648\u0641\u0631 \u0644\u0643 \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0634\u0627\u0645\u0644 \u0646\u0635\u0627\u0626\u062d \u0628\u0633\u064a\u0637\u0629 \u0648\u0641\u0639\u0627\u0644\u0629 \u0648\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0648\u0627\u0644\u0623\u062f\u0644\u0629 \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0623\u0645\u0627\u0646 \u0648\u0641\u0639\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0641\u0647\u0645 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0645\u0627 \u0647\u0648 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Squat depth refers to how low you can go during a squat exercise. Proper squat depth typically means your thighs are at least parallel to the ground, but going deeper\u2014known as &#8220;below parallel&#8221; or &#8220;ass to grass&#8221; (ATG)\u2014can engage more muscles and provide greater benefits. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/cdn.verywelfit.com\/2025\/12\/Benefits-of-Deep-Squats-683x1024.jpg\" alt=\"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u0629\" class=\"wp-image-14278\" srcset=\"https:\/\/cdn.verywelfit.com\/2025\/12\/Benefits-of-Deep-Squats-683x1024.jpg 683w, https:\/\/cdn.verywelfit.com\/2025\/12\/Benefits-of-Deep-Squats-200x300.jpg 200w, https:\/\/cdn.verywelfit.com\/2025\/12\/Benefits-of-Deep-Squats-768x1152.jpg 768w, https:\/\/cdn.verywelfit.com\/2025\/12\/Benefits-of-Deep-Squats-8x12.jpg 8w, https:\/\/cdn.verywelfit.com\/2025\/12\/Benefits-of-Deep-Squats.jpg 800w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u0629<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u0629.<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u0642\u0648\u0629 \u0645\u062d\u0633\u0646\u0629:<\/strong> \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0642\u0648\u0629 \u0625\u062c\u0645\u0627\u0644\u064a\u0629 \u0623\u0643\u0628\u0631.<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10987311\/\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/li>\n\n\n\n<li><strong>\u0627\u0644\u062a\u0646\u0642\u0644 \u0627\u0644\u0645\u0639\u0632\u0632:<\/strong> \u0648\u062b\u0645\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/micro-movement-breathwork-in-the-workplace-a-practical-framework-for-improving-focus-reducing-burnout-and-supporting-cognitive-performance\/\" data-wpil-monitor-id=\"657\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u062d\u0633\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u0629<\/a> \u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0643\u0627\u062d\u0644.<\/li>\n\n\n\n<li><strong>\u062a\u0646\u0634\u064a\u0637 \u0623\u0641\u0636\u0644 \u0644\u0644\u0639\u0636\u0644\u0627\u062a:<\/strong> \u062a\u0634\u063a\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<a href=\"https:\/\/www.researchgate.net\/publication\/388626020_Understanding_the_Biomechanical_Influence_of_Core_Contribution_in_Squat_A_Systematic_Review\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><\/li>\n\n\n\n<li><strong>\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629:<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"757\" height=\"525\" src=\"https:\/\/cdn.verywelfit.com\/2025\/12\/image-5.png\" alt=\"\u062f\u0631\u0633\" class=\"wp-image-14275\" srcset=\"https:\/\/cdn.verywelfit.com\/2025\/12\/image-5.png 757w, https:\/\/cdn.verywelfit.com\/2025\/12\/image-5-300x208.png 300w, https:\/\/cdn.verywelfit.com\/2025\/12\/image-5-18x12.png 18w\" sizes=\"auto, (max-width: 757px) 100vw, 757px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0645\u064a\u0643\u0627\u0646\u064a\u0643\u064a \u0627\u0644\u062d\u064a\u0648\u064a \u0644\u0644\u0645\u0633\u0627\u0647\u0645\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0646\u0635\u0627\u0626\u062d \u0644\u0632\u064a\u0627\u062f\u0629 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Before attempting to increase your squat depth, it&#8217;s essential to warm up properly. A good warm-up prepares your muscles and joints for the exercise, reducing the risk of injury.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621.<\/strong><\/h4>\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=\"\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/Vw7PdhxPCS4?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<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a:<\/strong> \u0642\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 \u062a\u0642\u0644\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0633\u0627\u0642 \u0648\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0644\u0641\u0643 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/li>\n\n\n\n<li><strong>\u0643\u0627\u0631\u062f\u064a\u0648 \u062e\u0641\u064a\u0641:<\/strong> \u0634\u0627\u0631\u0643 \u0641\u064a 5-10 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u060c \u0645\u062b\u0644 \u0627\u0644\u0631\u0643\u0636 \u0623\u0648 \u0627\u0644\u0642\u0641\u0632 \u060c \u0644\u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0631\u0643.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0646\u0642\u0644 \u0627\u0644\u0648\u0631\u0643 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 <a href=\"https:\/\/freaktofit.com\/how-to-do-shrugs-in-a-squat-rack\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u0629<\/a>. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u064a\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0627\u0644\u0636\u064a\u0642\u0629 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0643 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0639\u0645\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0631\u0643:<\/strong><\/h4>\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=\"\u062d\u0645\u0627\u0645\u0629 \u062a\u0645\u062a\u062f\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/HSE2XCoMosk?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<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0645\u062a\u062f\u0627\u062f \u0627\u0644\u0648\u0631\u0643:<\/strong> \u0631\u0643\u0639 \u0639\u0644\u0649 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u060c \u0648\u0627\u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/li>\n\n\n\n<li><strong>\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062d\u0645\u0627\u0645:<\/strong> \u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u060c \u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u060c \u0648\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/li>\n\n\n\n<li><strong>90\/90 \u0627\u0645\u062a\u062f\u0627\u062f:<\/strong> \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0623\u0645\u0627\u0645\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0648\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u062e\u0644\u0641\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629. \u0627\u0646\u062d\u0646\u064a \u0628\u0631\u0641\u0642 \u0644\u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u062f\u062f.<\/li>\n<\/ul>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/fitness\/is-there-a-way-for-women-to-workout-and-still-keep-a-feminine-looking-body\/\">\u0647\u0644 \u0647\u0646\u0627\u0643 \u0637\u0631\u064a\u0642\u0629 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0633\u062f \u0623\u0646\u062b\u0648\u064a\u061f<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u062d\u0631\u0643\u064a\u0629 \u0627\u0644\u0643\u0627\u062d\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/verywelfit.com\/yoga\/10-best-28-days-chair-yoga-poses-for-seniors-with-limited-mobility\/\" data-wpil-monitor-id=\"166\">\u062d\u0631\u0643\u064a\u0629 \u0645\u062d\u062f\u0648\u062f\u0629 \u0644\u0644\u0643\u0627\u062d\u0644<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u064a\u0642 \u0623\u064a\u0636\u064b\u0627 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621. \u0633\u064a\u0633\u0645\u062d \u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0643\u0627\u062d\u0644 \u0644\u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0627\u0644\u0633\u064a\u0631 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0633\u0647\u0648\u0644\u0629 \u0623\u0643\u0628\u0631 \u060c \u0645\u0645\u0627 \u064a\u0633\u0647\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0639\u0645\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u0627\u062d\u0644:<\/strong><\/h4>\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=\"\u0627\u0645\u062a\u062f\u0627\u062f \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/0xd5KRCQP-s?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<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0645\u062a\u062f\u0627\u062f \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642:<\/strong> \u0642\u0641 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u062d\u0627\u0626\u0637 \u060c \u0636\u0639 \u0642\u062f\u0645\u0643 \u062e\u0644\u0641\u0643 \u060c \u0648\u0627\u062f\u0641\u0639 \u0643\u0639\u0628\u0643 \u0644\u0623\u0633\u0641\u0644 \u060c \u0648\u0627\u0645\u0633\u0643 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/li>\n\n\n\n<li><strong>\u0635\u062e\u0648\u0631 \u0627\u0644\u0643\u0627\u062d\u0644:<\/strong> \u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0648\u0642\u0648\u0641 \u060c \u0635\u062e\u0631\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u062e\u0644\u0641 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0631\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u062a\u0642\u0648\u064a\u0629 \u0642\u0644\u0628\u0643.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0648\u0641\u0631 \u0627\u0644\u0644\u0628 \u0627\u0644\u0642\u0648\u064a \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u062f\u0639\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0643\u0644\u0645\u0627 \u062a\u0639\u0645\u0642\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0646\u0648\u0627\u0629:<\/strong><\/h4>\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\u0637\u0648\u0631 \u0631\u0648\u0633\u064a\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/VfWoNC-NMII?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<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0623\u0644\u0648\u0627\u062d:<\/strong> \u0627\u0645\u0633\u0643 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629.<\/li>\n\n\n\n<li><strong>\u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0631\u0648\u0633\u064a\u0629:<\/strong> \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u060c \u0648\u0627\u0646\u062d\u0646\u064a \u0644\u0644\u062e\u0644\u0641 \u0642\u0644\u064a\u0644\u0627\u064b \u060c \u0648\u0642\u0645 \u0628\u0644\u0641 \u062c\u0630\u0639\u0643 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0625\u0644\u0649 \u0622\u062e\u0631.<\/li>\n\n\n\n<li><strong>\u0627\u0644\u0628\u0642 \u0627\u0644\u0645\u064a\u062a:<\/strong> \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u0648\u0636\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0631\u062c\u0644\u064a\u0643 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u060c \u062b\u0645 \u0627\u062e\u0641\u0636 \u0627\u0644\u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0645\u062a\u0642\u0627\u0628\u0644\u0629 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0644\u0628\u0643.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0641\u0639\u0627\u0644\u064a\u0629 <a href=\"https:\/\/freaktofit.com\/what-is-hindu-squat\/\" target=\"_blank\" rel=\"noopener\">\u0631\u0643\u0648\u0639<\/a>. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0633\u064a\u0626 \u0625\u0644\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u064a\u062d\u062f \u0645\u0646 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0646\u0642\u0627\u0637 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0634\u0643\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0646\u0627\u0633\u0628:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645:<\/strong> \u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0623\u0648 \u0623\u0639\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u060c \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0644\u0644\u062e\u0627\u0631\u062c \u0642\u0644\u064a\u0644\u0627\u064b.<\/li>\n\n\n\n<li><strong>\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0631\u0643\u0628\u0629:<\/strong> \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u062a\u062a\u0639\u0642\u0628\u0627\u0646 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0648\u0644\u0627 \u062a\u0646\u0647\u0627\u0631 \u0644\u0644\u062f\u0627\u062e\u0644.<\/li>\n\n\n\n<li><strong>\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0645\u062d\u0627\u064a\u062f:<\/strong> \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 <a href=\"https:\/\/verywelfit.com\/yoga\/best-lower-back-stretches-to-reduce-pain-and-improve-mobility\/\" data-wpil-monitor-id=\"165\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u062a\u062c\u0646\u0628 \u062a\u0642\u0631\u064a\u0628 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/a> \u0627\u0644\u0639\u0648\u062f\u0629.<\/li>\n\n\n\n<li><strong>\u0627\u0644\u0635\u062f\u0631:<\/strong> \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0645\u0631\u0641\u0648\u0639\u064b\u0627 \u0648\u0639\u064a\u0646\u064a\u0643 \u062a\u062a\u0637\u0644\u0639\u0627\u0646 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0627\u0644\u062a\u064a \u062a\u062c\u0644\u0633 \u0628\u0647\u0627 \u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062c\u064a\u062f \u060c \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0634\u0643\u0644 \u0623\u0639\u0645\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a \u0627\u0644\u0632\u0627\u0626\u062f:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646:<\/strong> \u0623\u0636\u0641 \u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639.<\/li>\n\n\n\n<li><strong>\u0632\u064a\u0627\u062f\u0629 \u0639\u062f\u062f \u0627\u0644\u0645\u0645\u062b\u0644\u064a\u0646:<\/strong> \u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0629 \u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0642\u0648\u0645 \u0628\u0647\u0627.<\/li>\n\n\n\n<li><strong>\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a:<\/strong> \u0642\u0645 \u0628\u062f\u0645\u062c \u0623\u0634\u0643\u0627\u0644 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0623\u0648 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/fitness\/will-i-lose-belly-chest-and-thigh-fat-if-i-cycle-every-day-for-2-months\/\">\u0647\u0644 \u0633\u0623\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u0623\u062f\u0648\u0631 \u0643\u0644 \u064a\u0648\u0645 \u0644\u0645\u062f\u0629 \u0634\u0647\u0631\u064a\u0646\u061f<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u0642\u0645\u062a \u0628\u062a\u062d\u0633\u064a\u0646 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621: \u062a\u062c\u0631\u0628\u062a\u064a \u0627\u0644\u0634\u062e\u0635\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0646\u0627 \u0623\u0646\u0643\u064a\u062a \u0631\u0627\u0648 \u060c 32 \u0639\u0627\u0645\u064b\u0627 - \u0639\u0634\u0627\u0642 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0645\u0647\u0646\u062f\u0633 \u0628\u0631\u0645\u062c\u064a\u0627\u062a \u060c \u0628\u0646\u063a\u0627\u0644\u0648\u0631\u0648 \u060c \u0627\u0644\u0647\u0646\u062f \u060c \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u060c \u0643\u0627\u0646 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u0643\u0628\u0631 \u0646\u0642\u0637\u0629 \u0636\u0639\u0641\u064a. \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0645\u062f\u0649 \u0642\u0648\u0629 \u0633\u0627\u0642\u064a \u060c \u0639\u0627\u0646\u064a\u062a \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u064a \u062f\u0648\u0646 \u0631\u0641\u0639 \u0643\u0639\u0628\u064a \u0623\u0648 \u062a\u0642\u0631\u064a\u0628 \u0638\u0647\u0631\u064a \u0627\u0644\u0633\u0641\u0644\u064a. \u0627\u0641\u062a\u0631\u0636\u062a \u0623\u0646\u0647\u0627 \u0643\u0627\u0646\u062a \u0645\u062c\u0631\u062f \u0645\u0634\u0643\u0644\u0629 \u062a\u0646\u0642\u0644 \u0644\u0645 \u0623\u0633\u062a\u0637\u0639 \u062d\u0644\u0647\u0627. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0645\u062f\u0631\u0628 \u060c \u0623\u062f\u0631\u0643\u062a \u0623\u0646 \u062d\u0631\u0643\u062a\u064a \u0641\u064a \u0627\u0644\u0643\u0627\u062d\u0644 \u0648\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0643\u0627\u0646\u062a \u0647\u064a \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629. \u0628\u062f\u0623\u062a \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0645\u062f\u062f \u0627\u0644\u0643\u0627\u062d\u0644 \u0648\u0641\u062a\u062d\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0643\u0625\u062d\u0645\u0627\u0621. \u0641\u064a \u063a\u0636\u0648\u0646 \u0623\u0633\u0627\u0628\u064a\u0639 \u0642\u0644\u064a\u0644\u0629 \u060c \u062a\u062d\u0633\u0646 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638 \u060c \u0648\u0634\u0639\u0631\u062a \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u062b\u0642\u0629 \u0641\u064a \u0627\u0644\u0645\u0648\u0636\u0639 \u0627\u0644\u0633\u0641\u0644\u064a. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0646 \u062a\u062d\u0633\u064a\u0646 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0644\u0645 \u064a\u062c\u0639\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u0641\u0636\u0644 \u0641\u062d\u0633\u0628 - \u0628\u0644 \u062c\u0639\u0644 \u062a\u062f\u0631\u064a\u0628\u064a \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u064b\u0627 \u0648\u0641\u0639\u0627\u0644\u064a\u0629.<\/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\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u062a\u064a \u0641\u064a \u0627\u0644\u0643\u0627\u062d\u0644 \u0648\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u060c \u062a\u0645\u0643\u0646\u062a \u0623\u062e\u064a\u0631\u064b\u0627 \u0645\u0646 \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0623\u0639\u0645\u0642 \u0645\u0639 \u062b\u0628\u0627\u062a \u0648\u062b\u0642\u0629 \u0623\u0641\u0636\u0644.\u201d<\/p>\n    <div class=\"custom-quote-author\">\n      \u2014 Ankit Rao, Fitness Enthusiast &#038; Software Engineer\n      <img decoding=\"async\" src=\"https:\/\/cdn.verywelfit.com\/2025\/12\/Ankit-Rao.jpeg\" alt=\"ankit \u0631\u0627\u0648\">\n    <\/div>\n  <\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0646\u0635\u064a\u062d\u0629 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u062d\u0648\u0644 \u0632\u064a\u0627\u062f\u0629 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u062a\u0632\u0648\u064a\u062f\u0643 \u0628\u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u060c \u0627\u0633\u062a\u0634\u0631\u0646\u0627 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646. \u0625\u0644\u064a\u0643\u0645 \u0631\u0624\u0627\u0647\u0645:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062c\u0648\u0646 \u062f\u0648\u060c \u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u0645\u0639\u062a\u0645\u062f:<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">_&#8221;Focus on mobility work and proper warm-ups. It&#8217;s not just about strength; you need flexibility in your hips and ankles to achieve a deeper squat.&#8221;_<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062c\u064a\u0646 \u0633\u0645\u064a\u062b\u060c \u0645\u0639\u0627\u0644\u062c \u0637\u0628\u064a\u0639\u064a:<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">_&#8221;Many people overlook the importance of core strength. A strong core will support your lower back and allow you to go deeper without compromising form.&#8221;_<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062f\u0644\u064a\u0644 \u0639\u0644\u0645\u064a \u0639\u0644\u0649 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0623\u0628\u062d\u0627\u062b \u062a\u062f\u0639\u0645 <a href=\"https:\/\/verywelfit.com\/fitness\/how-to-increase-squat-depth-10-best-advice-from-experts\/\" data-wpil-monitor-id=\"164\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u0629<\/a> \u0648\u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u062a\u062d\u0642\u064a\u0642\u0647\u0627. \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a \u0645\u062c\u0644\u0629 \u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0643\u064a\u064a\u0641 \u0623\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u064a \u0623\u0643\u0628\u0631 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u062c\u0632\u0626\u064a\u0629. \u0633\u0644\u0637\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u062f\u0648\u0631 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u0627\u062d\u0644 \u0648\u0627\u0644\u0648\u0631\u0643 \u0641\u064a \u062a\u062d\u062f\u064a\u062f \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u062d\u062b:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&#8211; Greater Muscle Activation: <\/strong>\u062a\u0634\u063a\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&#8211; Improved Functional Movement: <\/strong>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0623\u062f\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0627\u0644\u0634\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&#8211; Reduced Injury Risk: <\/strong>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0641\u0636\u0644 \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/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-68f8b0c736b95\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">1. \u0645\u0627 \u0647\u0648 \u0627\u0644\u0639\u0645\u0642 \u0627\u0644\u0630\u064a \u064a\u062c\u0628 \u0623\u0646 \u0623\u0636\u0639\u0647 \u0641\u064a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0647\u0648 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0641\u062e\u0630\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0648\u0627\u0632\u064a\u064a\u0646 \u0644\u0644\u0623\u0631\u0636. \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u0623\u0643\u0628\u0631 \u060c \u0627\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0639\u0645\u0642 \u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062a\u062d\u062a \u0631\u0643\u0628\u062a\u064a\u0643.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0c736b99\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">2. Why can&#8217;t I squat deep?<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u062a\u0639\u062f \u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0643\u0627\u062d\u0644 \u0627\u0644\u0645\u062d\u062f\u0648\u062f\u0629 \u060c \u0648\u0636\u0639\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u060c \u0648\u0627\u0644\u0634\u0643\u0644 \u063a\u064a\u0631 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0627\u0644\u0646\u0627\u0633 \u064a\u0643\u0627\u0641\u062d\u0648\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0639\u0645\u0642.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0c736b9a\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">3. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u062c\u0645\u064a\u0639 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u064a\u0645\u0643\u0646\u0647\u0645 \u062a\u062d\u0633\u064a\u0646 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631 \u0627\u0644\u062a\u0634\u0631\u064a\u062d \u0627\u0644\u0641\u0631\u062f\u064a \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0c736b9b\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">4. \u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u0633\u062a\u063a\u0631\u0642 \u0632\u064a\u0627\u062f\u0629 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u062e\u062a\u0644\u0641 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u0633\u062a\u063a\u0631\u0642 \u0644\u0632\u064a\u0627\u062f\u0629 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0644\u0643\u0644 \u0641\u0631\u062f. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u062a\u0633\u0642\u0629 \u060c \u0648\u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u062a\u0646\u0642\u0644 \u060c \u0648\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0645\u0644\u062d\u0648\u0638\u0629 \u0641\u064a \u063a\u0636\u0648\u0646 \u0628\u0636\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0625\u0644\u0649 \u0628\u0636\u0639\u0629 \u0623\u0634\u0647\u0631.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0c736b9c\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">5. \u0647\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0636\u0627\u0631\u0629 \u0628\u0631\u0643\u0628\u062a\u064a\u0643\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>Deep squats are not inherently bad for your knees if performed with proper form. In fact, they can improve knee stability and strength. However, it&#8217;s important to listen to your body and avoid pushing through pain.<\/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\">Increasing your squat depth requires a combination of mobility work, strength training, and proper technique. By focusing on hip and ankle mobility, strengthening your core, and practicing good form, you can achieve deeper squats and enjoy the many benefits they offer. Remember to progress gradually and listen to your body to prevent injuries. With consistent effort, you&#8217;ll see significant improvements in your squat depth and overall fitness.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+2 \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>\u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u064a\u0643\u0627\u0646\u064a\u0643\u064a\u0629 \u062d\u064a\u0648\u064a\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621: \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0645\u062a\u0631\u062a\u0628\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u0629 \u061b; <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10987311\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10987311\/<\/a><\/li>\n<li>\u0641\u0647\u0645 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0645\u064a\u0643\u0627\u0646\u064a\u0643\u064a \u0627\u0644\u062d\u064a\u0648\u064a \u0644\u0644\u0645\u0633\u0627\u0647\u0645\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621: \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u061b; <a href=\"https:\/\/www.researchgate.net\/publication\/388626020_Understanding_the_Biomechanical_Influence_of_Core_Contribution_in_Squat_A_Systematic_Review\" target=\"_blank\" rel=\"noopener\">https:\/\/www.researchgate.net\/publication\/388626020_Understanding_the_Biomechanical_Influence_of_Core_Contribution_in_Squat_A_Systematic_Review<\/a><\/li>\n<\/ol><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0632\u064a\u0627\u062f\u0629 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0647\u0648 \u0647\u062f\u0641 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0639\u0634\u0627\u0642 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646. \u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u062a\u0648\u0641\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u062d\u0633\u0646\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0644\u0643\u0646 \u062a\u062d\u0642\u064a\u0642 \u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"\u0643\u064a\u0641 \u0642\u0645\u062a \u0628\u062a\u062d\u0633\u064a\u0646 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621: \u0646\u0635\u0627\u0626\u062d \u0639\u0645\u0644\u064a\u0629 \u062a\u0639\u0645\u0644 \u0628\u0627\u0644\u0641\u0639\u0644\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/fitness-en\/how-i-improved-my-squat-depth-practical-tips-that-actually-work\/#more-11606\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0633\u064a\u0646 \u0639\u0645\u0642 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621: \u0646\u0635\u0627\u0626\u062d \u0639\u0645\u0644\u064a\u0629 \u062a\u0639\u0645\u0644 \u0628\u0627\u0644\u0641\u0639\u0644\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":4,"featured_media":14274,"comment_status":"closed","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":[2],"tags":[956,924,1742,1746,1743,1744],"class_list":["post-11606","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-en","tag-david","tag-dr-nathan-kadlecek","tag-squat-depth","tag-tips-for-increasing-squat-depth","tag-understanding-squat-depth","tag-what-is-squat-depth"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11606","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\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=11606"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11606\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/14274"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=11606"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=11606"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=11606"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}