{"id":11783,"date":"2026-08-18T20:39:59","date_gmt":"2026-08-18T15:09:59","guid":{"rendered":"https:\/\/verywelfit.com\/?p=11783"},"modified":"2026-08-18T20:40:03","modified_gmt":"2026-08-18T15:10:03","slug":"%d9%86%d8%b5%d9%81-%d8%a7%d9%84%d9%82%d9%85%d8%b1-%d8%a7%d9%84%d8%af%d9%88%d8%a7%d8%b1-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d9%8a%d9%81%d9%8a%d8%af-%d8%a7%d9%84%d8%ae%d8%b7%d9%88%d8%a7%d8%aa","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/revolved-half-moon-yoga-pose-benefits-steps-muscles-safety\/","title":{"rendered":"\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062f\u0648\u0627\u0631\u0629: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0648\u0636\u0639 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0628\u0627\u0633\u0645\u0647 \u0627\u0644\u0633\u0646\u0633\u0643\u0631\u064a\u062a\u064a\u0629 Parivrtta Ardha Chandrasana \u060c \u0647\u0648 \u0648\u0636\u0639 \u064a\u0648\u062c\u0627 \u0648\u0627\u0642\u0641 \u0645\u062a\u0642\u062f\u0645 \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0648\u0631\u0643 \u0648\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0648\u0636\u0639 \u0647\u0648 \u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641 \u0645\u0646 \u0648\u0636\u0639 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631. \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u062c\u0630\u0639 \u0645\u0648\u0627\u062c\u0647\u064b\u0627 \u0628\u0634\u0643\u0644 \u062c\u0627\u0646\u0628\u064a \u060c \u064a\u0642\u0648\u0645 \u0627\u0644\u0645\u0645\u0627\u0631\u0633 \u0628\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u0642\u0641\u0629 \u0645\u0639 \u0645\u062f \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u0642\u0627\u0628\u0644 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0627\u0644\u0645\u0648\u0642\u0641 \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0644\u0628\u0627\u062a \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f \u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0645\u0631 \u0635\u0639\u0628\u064b\u0627 \u062d\u062a\u0649 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0648\u0636\u0639\u064a\u0629 \u0645\u0645\u062a\u062f\u0629. \u064a\u062a\u0637\u0644\u0628 \u0645\u0646\u0643 \u0627\u0644\u062a\u0646\u0633\u064a\u0642:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0648\u0627\u0632\u0646 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0648\u0631\u0643<\/li>\n\n\n\n<li>\u062d\u0631\u0643\u0629 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629<\/li>\n\n\n\n<li>\u062f\u0648\u0631\u0627\u0646 \u0635\u062f\u0631\u064a<\/li>\n\n\n\n<li>\u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/li>\n\n\n\n<li>\u062b\u0628\u0627\u062a \u0627\u0644\u0642\u062f\u0645 \u0648\u0627\u0644\u0643\u0627\u062d\u0644<\/li>\n\n\n\n<li>\u0634\u0649\u0621 \u0645<\/li>\n\n\n\n<li>\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u062c\u062f\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u0644\u0644\u064a\u0648\u063a\u0627 \u0641\u064a \u0627\u0644\u0633\u0643\u0627\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u0623\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0642\u062f \u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0628\u0627\u062d\u062b\u064a\u0646 \u0623\u0643\u062f\u0648\u0627 \u0623\u0646 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0641\u064a \u062a\u0635\u0645\u064a\u0645 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0648\u0625\u0639\u062f\u0627\u062f \u0627\u0644\u062a\u0642\u0627\u0631\u064a\u0631 \u062a\u062c\u0639\u0644 \u0627\u0644\u0627\u0633\u062a\u0646\u062a\u0627\u062c\u0627\u062a \u0627\u0644\u0646\u0647\u0627\u0626\u064a\u0629 \u0635\u0639\u0628\u0629.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24517304\/\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a> \u0648\u062c\u062f\u062a \u0623\u062f\u0644\u0629 \u0623\u062d\u062f\u062b \u0645\u0646 18 \u062a\u062c\u0631\u0628\u0629 \u0645\u0639\u0634\u0627\u0629 \u0630\u0627\u062a \u0634\u0648\u0627\u0647\u062f \u0634\u0645\u0644\u062a 1408 \u0645\u0634\u0627\u0631\u0643\u064b\u0627 \u0623\u0635\u062d\u0627\u0621 \u0623\u064a\u0636\u064b\u0627 \u0623\u062f\u0644\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u064a\u0642\u064a\u0646 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0633\u062a\u062e\u062f\u0645\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u062a\u0642\u064a\u064a\u0645\u0627\u062a \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39607489\/\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u0646\u0641\u0647\u0645 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0641\u062d\u0635\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u060c \u0644\u0627 <a href=\"https:\/\/verywelfit.com\/yoga\/revolved-half-moon-yoga-pose-benefits-steps-and-variations\/\" data-wpil-monitor-id=\"2326\">\u0648\u0636\u0639 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631<\/a> \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u064a\u062e\u062a\u0644\u0641 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0639\u0646 \u0648\u0636\u0639 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631\u061f<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0634\u062a\u0631\u0637 \u0641\u064a \u0627\u0644\u0648\u0636\u0639\u064a\u0646 \u0623\u0633\u0627\u0633\u064b\u0627 \u0645\u0634\u0627\u0628\u0647\u064b\u0627 \u0648\u0644\u0643\u0646\u0647\u0645\u0627 \u064a\u062e\u062a\u0644\u0641\u0627\u0646 \u0627\u062e\u062a\u0644\u0627\u0641\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u0645\u0648\u0636\u0639 \u0627\u0644\u062c\u0630\u0639.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0648\u0636\u0639 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u062a\u062f\u0639\u0645 \u0627\u0644\u062c\u0633\u0645.<\/li>\n\n\n\n<li>\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u062a\u0645\u062a\u062f \u0644\u0644\u062e\u0644\u0641.<\/li>\n\n\n\n<li>\u064a\u0641\u062a\u062d \u0627\u0644\u0635\u062f\u0631 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0646\u062d\u0648 \u0627\u0644\u062c\u0627\u0646\u0628.<\/li>\n\n\n\n<li>\u0642\u062f \u062a\u0628\u0642\u0649 \u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u0643\u062a\u0644\u0629.<\/li>\n\n\n\n<li>\u064a\u0635\u0644 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u0639\u0627\u0643\u0633 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0648\u0636\u0639 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u062a\u062f\u0639\u0645 \u0627\u0644\u062c\u0633\u0645.<\/li>\n\n\n\n<li>\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u062a\u0645\u062a\u062f \u0644\u0644\u062e\u0644\u0641.<\/li>\n\n\n\n<li>\u064a\u062f\u0648\u0631 \u0627\u0644\u062c\u0630\u0639 \u0646\u062d\u0648 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u0642\u0641\u0629.<\/li>\n\n\n\n<li>\u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u0627\u0644\u0643\u062a\u0644\u0629.<\/li>\n\n\n\n<li>\u064a\u0635\u0644 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u0639\u0627\u0643\u0633 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649.<\/li>\n\n\n\n<li>\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a <a href=\"https:\/\/verywelfit.com\/fitness-en\/controlled-articular-rotations-exercises-for-seniors-benefits-types-and-how-to-do\/\" data-wpil-monitor-id=\"2346\">\u062a\u062f\u0648\u0631 \u0628\u064a\u0646\u0645\u0627 \u064a\u0638\u0644 \u0627\u0644\u062d\u0648\u0636 \u0645\u062a\u062d\u0643\u0645\u064b\u0627 \u0646\u0633\u0628\u064a\u064b\u0627<\/a>.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u064a\u062c\u0639\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0623\u0643\u062b\u0631 \u062a\u0637\u0644\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0641\u0646\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0645\u0627\u0630\u0627 \u064a\u0639\u0645\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0634\u0631\u0643 \u0627\u0644\u0648\u0636\u0639 \u0639\u062f\u0629 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0633\u0627\u0642 \u0648\u0627\u0642\u0641\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0648\u0627\u0642\u0641 <a href=\"https:\/\/verywelfit.com\/fitness-en\/3-variations-of-the-squat-to-intensify-your-glute-and-leg-work\/\" data-wpil-monitor-id=\"2332\">\u064a\u0639\u0645\u0644 \u0627\u0644\u0633\u0627\u0642<\/a> \u0644\u062a\u062b\u0628\u064a\u062a \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u062a\u0646\u0637\u0648\u064a \u0639\u0644\u0649:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630<\/li>\n\n\n\n<li>\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0645\u0623\u0628\u0636<\/li>\n\n\n\n<li>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629<\/li>\n\n\n\n<li>\u0639\u0636\u0644\u0627\u062a \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642<\/li>\n\n\n\n<li>\u0645\u062b\u0628\u062a\u0627\u062a \u0627\u0644\u0642\u062f\u0645 \u0648\u0627\u0644\u0643\u0627\u062d\u0644<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0633\u0627\u0642 \u0645\u0645\u062a\u062f\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0631\u0641\u0648\u0639\u0629 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u062a\u062b\u0628\u064a\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0647\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0633\u0627\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062c\u0648\u0647\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062c\u0630\u0639 <a href=\"https:\/\/verywelfit.com\/fitness-en\/controlled-articulated-rotations-benefits-exercises-complete-guide\/\" data-wpil-monitor-id=\"2348\">\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062c\u0630\u0639 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062f\u0648\u0631\u0627\u0646<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u062a\u0634\u0645\u0644 \u0647\u0630\u0647:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u0629<\/li>\n\n\n\n<li>\u0645\u0646\u062d\u0631\u0641<\/li>\n\n\n\n<li>\u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u062a\u0639\u0631\u0636\u0629<\/li>\n\n\n\n<li>\u0645\u062b\u0628\u062a\u0627\u062a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0639\u0645\u064a\u0642\u0629<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0641\u064a \u062e\u0644\u0642 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0645\u064a\u0632 \u0644\u0644\u0648\u0636\u0639\u064a\u0629 \u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0633\u0627\u0647\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0644\u0648\u064a \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062f\u0648\u0627\u0631\u0629 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0627\u0644\u0628\u062d\u062b \u0627\u0644\u0645\u0628\u0627\u0634\u0631 \u062d\u0648\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0646\u0641\u0633\u0647 \u0645\u062d\u062f\u0648\u062f \u060c \u064a\u062c\u0628 \u0641\u0647\u0645 \u0645\u0627 \u064a\u0644\u064a \u0639\u0644\u0649 \u0623\u0646\u0647 \u0641\u0648\u0627\u0626\u062f \u0645\u062d\u062a\u0645\u0644\u0629 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u0648\u0636\u0639 \u0648\u0627\u0644\u0623\u062f\u0644\u0629 \u0627\u0644\u0623\u0648\u0633\u0639 \u0639\u0644\u0649 \u0627\u0644\u064a\u0648\u062c\u0627 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u060c \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0637\u0628\u064a\u0629 \u0627\u0644\u0645\u062b\u0628\u062a\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u0641\u0631\u062f\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u062a\u062d\u062f\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0647\u0648 \u0623\u062d\u062f \u0627\u0644\u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u0645\u0645\u064a\u0632\u0629 \u0644\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0646\u062a \u062a\u062f\u0639\u0645 \u0645\u0639\u0638\u0645 <a href=\"https:\/\/verywelfit.com\/fitness-en\/what-are-the-best-ways-to-get-attractive-muscles-and-healthy-body-weight-without-a-gym\/\" data-wpil-monitor-id=\"2333\">\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/a> \u0639\u0644\u0649 \u0625\u062d\u062f\u0649 \u0633\u0627\u0642\u064a\u0647\u0627 \u0628\u064a\u0646\u0645\u0627 \u064a\u062f\u0648\u0631 \u0627\u0644\u062c\u0630\u0639 \u0648\u062a\u0645\u062a\u062f \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0644\u062e\u0644\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u064a\u062a\u0637\u0644\u0628 \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0645\u0633\u062a\u0645\u0631\u0629 \u0645\u0646:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u062f\u0645<\/li>\n\n\n\n<li>\u0627\u0644\u062f\u0627\u0646\u062a\u064a\u0644<\/li>\n\n\n\n<li>\u0631\u0643\u0628\u062a\u064a<\/li>\n\n\n\n<li>\u0627\u0644\u0648\u0631\u0643<\/li>\n\n\n\n<li>\u0642\u0644\u0628<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u062c\u062f \u0628\u062d\u062b \u064a\u0641\u062d\u0635 \u0627\u0644\u064a\u0648\u062c\u0627 \u0643\u0643\u0644 \u0623\u062f\u0644\u0629 \u0648\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u0648\u062c\u062f\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u0644\u0639\u0627\u0645 2025 \u0644\u0640 18 \u062a\u062c\u0631\u0628\u0629 \u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0630\u0627\u062a \u0634\u0648\u0627\u0647\u062f \u0623\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0645\u0634\u0645\u0648\u0644\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0623\u0628\u0644\u063a\u062a \u0639\u0646 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0645\u0642\u0627\u0631\u0646\u0629\u064b \u0628\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0639\u062f\u0645 \u0627\u0644\u062a\u062f\u062e\u0644 \u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u064a\u0642\u064a\u0646 \u0645\u0646 \u0627\u0644\u0623\u062f\u0644\u0629 \u0643\u0627\u0646 \u0645\u0646\u062e\u0641\u0636\u064b\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u064a\u0637\u0648\u0631 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0643\u0627\u062d\u0644 <a href=\"https:\/\/verywelfit.com\/yoga\/yoga-push-up-benefits-steps-muscles-worked-beginner-guide\/\" data-wpil-monitor-id=\"2341\">\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0639\u0645\u0644<\/a> \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0645\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0630\u0644\u0643 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0648\u0639\u064a\u064b\u0627 \u0628\u0643\u064a\u0641\u064a\u0629 \u062a\u0641\u0627\u0639\u0644 \u0642\u062f\u0645\u0643 \u0648\u0631\u0643\u0628\u062a\u0643 \u0648\u0648\u0631\u0643\u0643 \u0623\u062b\u0646\u0627\u0621 \u062d\u0631\u0643\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u062d\u062f\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0627\u0644\u0648\u0636\u0639 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u064a\u0634\u062c\u0639 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0648\u0631\u0643.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0631\u0641\u0648\u0639\u0629 \u0648\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u0642\u0641\u0629 \u0644\u0647\u0645\u0627 \u0623\u062f\u0648\u0627\u0631 \u0645\u062e\u062a\u0644\u0641\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0648\u0627\u0642\u0641 \u0625\u0644\u0649 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u062d\u0648\u0636 \u0628\u064a\u0646\u0645\u0627 \u062a\u0645\u062a\u062f \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0644\u062e\u0644\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u064a\u062e\u0644\u0642 \u062a\u062d\u062f\u064a\u064b\u0627 \u0645\u0641\u064a\u062f\u064b\u0627 \u0644\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0648\u0631\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u062a\u062d\u062f\u064a\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062f\u0648\u0631 \u0627\u0644\u062c\u0630\u0639 \u0628\u064a\u0646\u0645\u0627 \u064a\u0638\u0644 \u0627\u0644\u062c\u0633\u0645 \u0645\u062a\u0648\u0627\u0632\u0646\u064b\u0627 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0630\u0644\u0643 \u062a\u0633\u0627\u0647\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u063a\u0648\u0628 \u0641\u064a\u0647\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0647\u062f\u0641 \u0644\u064a\u0633 \u062e\u0644\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u0628\u0637\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u060c \u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639 \u0645\u0633\u062a\u0642\u0631 \u0648\u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u064a\u0639\u0632\u0632 \u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0635\u062f\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u064a\u0634\u0645\u0644 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0639\u0628\u0631 \u0627\u0644\u062c\u0630\u0639.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u060c \u064a\u0648\u0641\u0631 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0635\u062f\u0631\u064a - \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0648\u0633\u0637 \u0645\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a - \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0647\u0648 \u0623\u062d\u062f \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0639\u062f\u0645 \u0625\u062c\u0628\u0627\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0644\u0649 <a href=\"https:\/\/verywelfit.com\/yoga\/best-lower-back-stretches-to-reduce-pain-and-improve-mobility\/\" data-wpil-monitor-id=\"2327\">\u0627\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u064a\u0634\u062c\u0639 \u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u0642\u0641\u0629 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0646\u0633\u0628\u064a\u064b\u0627 \u0628\u064a\u0646\u0645\u0627 \u064a\u062a\u062d\u0631\u0643 \u0627\u0644\u062c\u0630\u0639 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0636\u0639 \u0637\u0644\u0628\u064b\u0627 \u0645\u0645\u062a\u062f\u064b\u0627 \u0639\u0644\u0649 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0628\u062f\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0648\u0636\u0639 \u0644\u0641\u0631\u0636 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0645\u0631\u0648\u0646\u0629 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0643\u062a\u0644\u0629 \u0645\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u064a\u062d\u0633\u0646 \u0648\u0639\u064a \u0627\u0644\u062c\u0633\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0623\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 <a href=\"https:\/\/verywelfit.com\/ai-tools\/free-ai-powered-workout-generator-for-targeted-body-parts\/\" data-wpil-monitor-id=\"2330\">\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062c\u0633\u0645<\/a> \u062a\u0639\u0645\u0644 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0634\u062c\u0639 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0648\u0639\u064a \u0628\u0645\u0627 \u064a\u0644\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645<\/li>\n\n\n\n<li>\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u062d\u0648\u0636<\/li>\n\n\n\n<li>\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0648\u0631\u0643<\/li>\n\n\n\n<li>\u0648\u0636\u0639 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a<\/li>\n\n\n\n<li>\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0643\u062a\u0641<\/li>\n\n\n\n<li>\u062a\u0646\u0641\u0633<\/li>\n\n\n\n<li>\u0645\u064a\u0632\u0627\u0646<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0639\u064a \u0623\u0643\u062b\u0631 \u0642\u064a\u0645\u0629 \u0645\u0646 \u0645\u062c\u0631\u062f <a href=\"https:\/\/verywelfit.com\/yoga\/top-10-yoga-poses-on-the-wall-you-must-try\/\" data-wpil-monitor-id=\"2342\">\u062a\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u062c\u0639\u0644 \u0627\u0644\u0648\u0636\u0639<\/a> \u062a\u0628\u062f\u0648 \u0645\u062b\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u064a\u0637\u0648\u0631 \u0627\u0644\u062a\u0631\u0643\u064a\u0632.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0623\u062d\u0627\u062f\u064a \u0627\u0644\u0633\u0627\u0642 \u0645\u0639 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0639\u0642\u0644\u0643 \u064a\u062a\u062c\u0648\u0644 \u060c \u0641\u0642\u062f \u064a\u0635\u0628\u062d \u0645\u0646 \u0627\u0644\u0623\u0633\u0647\u0644 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u064a\u062c\u0639\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0641\u0631\u0635\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=\"2335\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0631\u0643\u064a\u0632<\/a> \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>9. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0633\u0646 \u062b\u0642\u0629 \u0627\u0644\u062d\u0631\u0643\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u0642\u062f\u0645 \u062a\u062f\u0631\u064a\u062c\u064a\u0627 \u0645\u0646 \u0627\u0644\u0645\u062f\u0639\u0648\u0645\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/tree-pose-variations-and-its-amazing-benefits-you-must-know\/\" data-wpil-monitor-id=\"2339\">\u062a\u0646\u0648\u064a\u0639\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0643\u0627\u0645\u0644<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u064a\u0646 \u0639\u0644\u0649 \u0623\u0646 \u064a\u0635\u0628\u062d\u0648\u0627 \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629 \u0645\u0639 \u0645\u0648\u0627\u0642\u0641 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0635\u0639\u0628\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0623\u062a\u064a \u0627\u0644\u062b\u0642\u0629 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u062e\u0627\u0636\u0639\u0629 \u0644\u0644\u0631\u0642\u0627\u0628\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0625\u062c\u0628\u0627\u0631 \u0627\u0644\u0645\u0648\u0642\u0641.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10. \u064a\u0648\u0641\u0631 \u062a\u062d\u062f\u064a\u064b\u0627 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u064a\u0628\u062f\u0648 \u0648\u0643\u0623\u0646\u0647 <a href=\"https:\/\/verywelfit.com\/yoga\/the-pretzel-pose-in-yoga-benefits-technique-and-expert-insights-for-better-flexibility\/\" data-wpil-monitor-id=\"2336\">\u062a\u0634\u0643\u0644 \u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/a>, \u060c \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u064a\u062a\u0636\u0645\u0646 \u0639\u062f\u0629 \u0635\u0641\u0627\u062a \u062c\u0633\u062f\u064a\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0635\u0644\u0627\u0628\u0629<\/li>\n\n\n\n<li>\u0642\u0627\u0628\u0644\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n\n\n\n<li>\u0645\u064a\u0632\u0627\u0646<\/li>\n\n\n\n<li>\u062a\u0646\u0633\u064a\u0642<\/li>\n\n\n\n<li>\u062b\u0628\u0627\u062a<\/li>\n\n\n\n<li>\u0634\u0649\u0621 \u0645<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u0645\u0632\u064a\u062c \u064a\u062c\u0639\u0644\u0647 \u0648\u0636\u0639\u064a\u0629 \u0645\u062a\u0637\u0644\u0628\u0629.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"744\" src=\"https:\/\/cdn.verywelfit.com\/2026\/08\/revolved_half_moon_yoga_research_pie_chart-1024x744.png\" alt=\"revolved_half_moon_yoga_research_pie_chart\" class=\"wp-image-23963\" srcset=\"https:\/\/cdn.verywelfit.com\/2026\/08\/revolved_half_moon_yoga_research_pie_chart-1024x744.png 1024w, https:\/\/cdn.verywelfit.com\/2026\/08\/revolved_half_moon_yoga_research_pie_chart-300x218.png 300w, https:\/\/cdn.verywelfit.com\/2026\/08\/revolved_half_moon_yoga_research_pie_chart-768x558.png 768w, https:\/\/cdn.verywelfit.com\/2026\/08\/revolved_half_moon_yoga_research_pie_chart-1536x1116.png 1536w, https:\/\/cdn.verywelfit.com\/2026\/08\/revolved_half_moon_yoga_research_pie_chart-18x12.png 18w, https:\/\/cdn.verywelfit.com\/2026\/08\/revolved_half_moon_yoga_research_pie_chart.png 1956w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><em>\u0645\u062e\u0637\u0637 \u062f\u0627\u0626\u0631\u064a \u064a\u0648\u0636\u062d \u0646\u0637\u0627\u0642 \u0627\u0644\u0628\u062d\u062b \u0644\u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062c\u0639\u0627\u062a \u0645\u0646\u0647\u062c\u064a\u0629 \u0644\u0641\u062d\u0635 \u0627\u0644\u064a\u0648\u062c\u0627 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u062a\u0636\u0645\u0646\u062a \u0627\u0644\u0645\u0631\u0627\u062c\u0639\u0627\u062a 15 \u062f\u0631\u0627\u0633\u0629 (38.5%) \u0648 18 \u062f\u0631\u0627\u0633\u0629 (46.2%) \u0648 6 \u062f\u0631\u0627\u0633\u0627\u062a (15.4%) \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a. \u062a\u0645\u062b\u0644 \u0647\u0630\u0647 \u0627\u0644\u0646\u0633\u0628 \u0646\u0633\u0628\u0629 \u0639\u062f\u062f \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0645\u0628\u0644\u063a \u0639\u0646\u0647\u0627 \u0639\u0628\u0631 \u0627\u0644\u0645\u0631\u0627\u062c\u0639\u0627\u062a \u0627\u0644\u062b\u0644\u0627\u062b \u0648\u0644\u0627 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0639\u0644\u0627\u062c \u0623\u0648 \u062c\u0648\u062f\u0629 \u0627\u0644\u0623\u062f\u0644\u0629. \u0642\u062f \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0631\u0627\u062c\u0639\u0627\u062a \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062f\u0631\u0627\u0633\u0627\u062a \u0645\u062a\u062f\u0627\u062e\u0644\u0629.<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0648\u0636\u0639 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0643\u062a\u0644\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u062f\u0631\u0628 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u062d\u0627\u0626\u0637.<\/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=\"\u0646\u0635\u0627\u0626\u062d \u0644\u0645\u062b\u0644\u062b \u062f\u0627\u0626\u0631\u064a \u0648\u062f\u0648\u0631\u0627\u0646 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/ozO4S6y-ffI?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>\u0627\u0644\u062e\u0637\u0648\u0629 1: \u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0648\u0642\u0648\u0641 \u0644\u0644\u0623\u0645\u0627\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0636\u0639\u0627\u0641 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 2: \u0636\u0639 \u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0636\u0639 \u0627\u0644\u064a\u062f \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u0642\u0641\u0629 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u064a\u0648\u062c\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0648\u0636\u0639 \u0627\u0644\u0643\u062a\u0644\u0629 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u062e\u062a\u0631 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0630\u064a \u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u062f\u0648\u0646 \u0627\u0644\u062a\u0642\u0631\u064a\u0628 \u0628\u0634\u0643\u0644 \u0645\u0641\u0631\u0637.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 3: \u0646\u0642\u0644 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0646\u0642\u0644 \u0648\u0632\u0646\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0625\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u0642\u0641\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a \u0627\u0644\u0648\u0642\u0648\u0641 \u0646\u0627\u0639\u0645\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0642\u0641\u0644\u0647\u0627 \u0628\u0642\u0648\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 4: \u0627\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0628\u0628\u0637\u0621 \u0644\u0644\u062e\u0644\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u0648\u0636 \u0645\u062a\u062d\u0643\u0645\u064b\u0627 \u0646\u0633\u0628\u064a\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0639\u0627\u0644\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 5: \u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u062c\u0630\u0639.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0628\u062f\u0623 \u0628\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0635\u062f\u0631 \u0646\u062d\u0648 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u0642\u0641\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0648\u0633\u0637\u0649 \u0644\u0644\u062e\u0644\u0641 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0625\u062c\u0628\u0627\u0631 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0633\u0641\u0644\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 6: \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0630\u0631\u0627\u0639.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u0633\u062a\u0642\u0631\u0629 \u060c \u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u0639\u0627\u0643\u0633 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062e\u0644\u0642 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0639\u0644\u0627\u0642\u0629 \u0639\u0645\u0648\u062f\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0644\u0633\u0642\u0641.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 7: \u0627\u0628\u062d\u062b \u0639\u0646 \u0646\u0638\u0631\u0629 \u062b\u0627\u0628\u062a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0646\u0638\u0631 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0648\u064a\u0644 \u0646\u0638\u0631\u062a\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0646\u062d\u0648 \u0627\u0644\u064a\u062f \u0627\u0644\u0639\u0644\u064a\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u064a\u0648\u062c\u062f \u0634\u0631\u0637 \u0644\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 8: \u062a\u0646\u0641\u0633.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062e\u0630 \u0623\u0646\u0641\u0627\u0633\u064b\u0627 \u0628\u0637\u064a\u0626\u0629 \u0648\u0645\u0631\u064a\u062d\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062c\u0646\u0628 \u062d\u0628\u0633 \u0623\u0646\u0641\u0627\u0633\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 9: \u0627\u0644\u062e\u0631\u0648\u062c \u0628\u0628\u0637\u0621.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u062e\u0641\u0636 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u062e\u0641\u0636 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0631\u0641\u0648\u0639\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0637\u064a\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u0648\u0642\u0648\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/p>\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\/cuddle-yoga-benefits-poses-how-to-practice-safety\/\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062d\u0636\u0646: \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u060c \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a\u060c \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u0645\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/verywelfit.com\/yoga\/noose-pose-yoga-for-beginners-benefits-how-to-do-and-variations\/\" data-wpil-monitor-id=\"2343\">\u0644\u0627 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u0648\u0642\u0648\u0641<\/a> \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0628\u062f\u0623 \u0628\u062d\u0648\u0627\u0644\u064a:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">10-20 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639 \u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u060c \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062c\u0648\u062f\u0629 \u0623\u0647\u0645 \u0645\u0646 \u0627\u0644\u0645\u062f\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u062f \u0627\u0644\u062a\u0639\u0644\u064a\u0642 \u0627\u0644\u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d \u0623\u0643\u062b\u0631 \u0641\u0627\u0626\u062f\u0629 \u0645\u0646 \u062a\u0639\u0644\u064a\u0642 \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0645\u0639 \u0645\u062d\u0627\u0630\u0627\u0629 \u0636\u0639\u064a\u0641\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0645\u0639 \u0643\u062a\u0644\u0629 \u0627\u0644\u064a\u0648\u063a\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0643\u062a\u0644\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0628\u064a\u0646 \u0627\u0644\u064a\u062f \u0648\u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0648\u0636\u0639 \u0627\u0644\u0643\u062a\u0644\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0625\u0639\u062f\u0627\u062f\u0627\u062a \u0639\u0627\u0644\u064a\u0629<\/li>\n\n\n\n<li>\u0625\u0639\u062f\u0627\u062f \u0645\u062a\u0648\u0633\u0637<\/li>\n\n\n\n<li>\u0648\u0636\u0639 \u0645\u0646\u062e\u0641\u0636<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0628\u062f\u0623 \u0639\u0627\u0644\u064a\u0627\u064b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062b\u0644\u0645\u0627 <a href=\"https:\/\/verywelfit.com\/yoga\/how-to-improve-shoulder-mobility-my-personal-journey-to-pain-free-movement-and-stronger-shoulders\/\" data-wpil-monitor-id=\"2345\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0627\u0644\u062a\u062d\u0643\u0645<\/a>, \u060c \u0627\u062e\u0641\u0636 \u0627\u0644\u0643\u062a\u0644\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0645\u0631\u064a\u062d\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u062a\u0634\u0639\u0631 \u0623\u0646 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0647\u0648 \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0646\u0647\u0627\u0626\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u063a\u0631\u0636 \u0645\u0646 \u0627\u0644\u0643\u062a\u0644\u0629 \u0647\u0648 \u062c\u0639\u0644 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0641\u064a \u0645\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u064a\u062f \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u064a\u062f\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0648\u0641\u0631 \u0627\u0644\u062c\u062f\u0627\u0631 \u062f\u0639\u0645\u064b\u0627 \u0625\u0636\u0627\u0641\u064a\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0641 \u0645\u0639 \u0645\u0633\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0631\u0641\u0648\u0639\u0629 \u0628\u0627\u0644\u062a\u062d\u0631\u0643 \u0644\u0644\u062e\u0644\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0623\u0635\u0628\u062d \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0635\u0639\u0628\u064b\u0627 \u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0631\u0641\u0648\u0639\u0629 \u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0628\u0627\u0644\u062d\u0627\u0626\u0637 \u0628\u0631\u0641\u0642.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062e\u0648\u0641 \u0645\u0646 \u0627\u0644\u0633\u0642\u0648\u0637 \u0648\u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062f\u0648\u0631\u0627\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0627\u0644\u0645\u062f\u0639\u0648\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0633\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0643\u0631\u0633\u064a \u0627\u0644\u0642\u0648\u064a \u0645\u0641\u064a\u062f\u064b\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0623\u0648 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0639\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0636\u0639 \u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0633\u064a \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062f\u0648\u0631\u0627\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0645\u0641\u064a\u062f\u064b\u0627 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u0643\u0631\u0633\u064a \u0645\u0633\u062a\u0642\u0631 \u0648\u0644\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0646\u0632\u0644\u0642 \u0628\u0633\u0647\u0648\u0644\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u0628\u0627\u064a\u0646 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u0646\u062d\u0646\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u062a\u0642\u0648\u064a\u0645 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u0642\u0641\u0629 \u064a\u0633\u0628\u0628 \u062a\u0648\u062a\u0631\u064b\u0627 \u0645\u0641\u0631\u0637\u064b\u0627 \u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0646\u062d\u0646\u0627\u0621 \u0637\u0641\u064a\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0642\u0644\u064a\u0644 \u0625\u062c\u0647\u0627\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629<\/li>\n\n\n\n<li>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/li>\n\n\n\n<li>\u062a\u0642\u0644\u064a\u0644 \u0642\u0641\u0644 \u0627\u0644\u0631\u0643\u0628\u0629<\/li>\n\n\n\n<li>\u0627\u062c\u0639\u0644 \u0627\u0644\u0645\u0648\u0642\u0641 \u0623\u0643\u062b\u0631 \u0633\u0647\u0648\u0644\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0648\u0645\u064a \u0628\u062a\u0635\u0648\u064a\u0628 \u0627\u0644\u0633\u0627\u0642 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0641\u0642\u0637 \u0625\u0630\u0627 \u0638\u0644\u062a \u0645\u0631\u064a\u062d\u0629.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"486\" height=\"1024\" src=\"https:\/\/cdn.verywelfit.com\/2026\/08\/Revolved-Half-Moon-Yoga-Pose-infographic-486x1024.png\" alt=\"\u0627\u0646\u0641\u0648\u062c\u0631\u0627\u0641\u064a\u0643 \u064a\u0648\u062c\u0627 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631\" class=\"wp-image-23969\" srcset=\"https:\/\/cdn.verywelfit.com\/2026\/08\/Revolved-Half-Moon-Yoga-Pose-infographic-486x1024.png 486w, https:\/\/cdn.verywelfit.com\/2026\/08\/Revolved-Half-Moon-Yoga-Pose-infographic-142x300.png 142w, https:\/\/cdn.verywelfit.com\/2026\/08\/Revolved-Half-Moon-Yoga-Pose-infographic-768x1619.png 768w, https:\/\/cdn.verywelfit.com\/2026\/08\/Revolved-Half-Moon-Yoga-Pose-infographic-729x1536.png 729w, https:\/\/cdn.verywelfit.com\/2026\/08\/Revolved-Half-Moon-Yoga-Pose-infographic-6x12.png 6w, https:\/\/cdn.verywelfit.com\/2026\/08\/Revolved-Half-Moon-Yoga-Pose-infographic.png 864w\" sizes=\"auto, (max-width: 486px) 100vw, 486px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u062a\u0628\u062f\u0623 \u0628\u0645\u062d\u0627\u0648\u0644\u0629 \u0648\u0636\u0639 \u0643\u0627\u0645\u0644 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u063a\u0631\u0641\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u060c \u0627\u062a\u0628\u0639 \u062a\u0642\u062f\u0645\u064b\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0645\u0633\u062a\u0648\u0649 1.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062f\u0627\u0626\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0645\u0633\u062a\u0648\u0649 2.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0645\u0639 \u0643\u062a\u0644\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0645\u0633\u062a\u0648\u0649 3.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u062c\u0630\u0639 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0645\u0633\u062a\u0648\u0649 4.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062d\u0627\u0626\u0637.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0645\u0633\u062a\u0648\u0649 5.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/verywelfit.com\/yoga\/grounding-practices-yoga-poses-to-enhance-social-worker-well-being\/\" data-wpil-monitor-id=\"2344\">\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639<\/a> \u0645\u0639 \u0643\u062a\u0644\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0645\u0633\u062a\u0648\u0649 6.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062e\u0641\u0636 \u0627\u0644\u062f\u0639\u0645 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0645\u062d \u0644\u0643 \u0647\u0630\u0627 \u0627\u0644\u062a\u0642\u062f\u0645 \u0628\u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0641\u0631\u062f\u064a\u0629 \u0642\u0628\u0644 \u062f\u0645\u062c\u0647\u0627.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u062a\u062d\u0627\u0648\u0644 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0631\u0643\u0632 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u064a\u0646 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0623\u064a\u062f\u064a\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0645\u062f\u0648\u0631<\/li>\n\n\n\n<li>\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/li>\n\n\n\n<li>\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0645\u0641\u0631\u0637<\/li>\n\n\n\n<li>\u0636\u0639\u0641 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0648\u0631\u0643<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u062e\u062f\u0645 \u0643\u062a\u0644\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0645\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0647\u062f\u0641 \u0644\u064a\u0633 \u0625\u062c\u0628\u0627\u0631 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0642\u0637\u0646\u064a \u0639\u0644\u0649 \u0627\u0644\u062f\u0648\u0631\u0627\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a \u0628\u0627\u0644\u062f\u0648\u0631\u0627\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0641\u062a\u062d \u0627\u0644\u062d\u0648\u0636 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0644\u0627\u0632\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0623\u0646 \u064a\u062a\u062d\u0631\u0643 \u0627\u0644\u062d\u0648\u0636 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627 \u060c \u0644\u0643\u0646 \u0627\u0644\u0641\u062a\u062d\u0629 \u0627\u0644\u0645\u0641\u0631\u0637\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u063a\u064a\u0631 \u0622\u0644\u064a\u0627\u062a \u0627\u0644\u0645\u0648\u0642\u0641.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0642\u0641\u0644 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0648\u0627\u0642\u0641\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062c\u0646\u0628 \u062f\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0628\u0642\u0648\u0629 \u0644\u0644\u062e\u0644\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0646\u0634\u0637\u0629 \u0648\u0644\u0643\u0646 \u0627\u0644\u062e\u0627\u0636\u0639\u0629 \u0644\u0644\u0631\u0642\u0627\u0628\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u0627.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0623\u0639\u0644\u0649 \u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0623\u0641\u0636\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u062a\u0627\u062c \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0631\u0641\u0648\u0639\u0629 \u0641\u0642\u0637 \u0625\u0644\u0649 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644\u0647 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062a\u062d\u0643\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u062d\u0628\u0633 \u0623\u0646\u0641\u0627\u0633\u0643.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0628\u0633 \u0627\u0644\u0646\u0641\u0633 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0627\u0644\u062a\u0648\u062a\u0631 \u063a\u064a\u0631 \u0627\u0644\u0636\u0631\u0648\u0631\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 . \u0627\u0644\u0628\u062d\u062b \u0641\u064a \u0648\u0642\u062a \u0642\u0631\u064a\u0628 \u062c\u062f\u0627.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0646 \u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0633\u0642\u0641 \u064a\u062c\u0639\u0644 \u062a\u062d\u062f\u064a \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u0645\u0645\u0627\u0631\u0633\u0629 \u062f\u0648\u0646 \u0627\u0644\u0627\u062d\u0645\u0627\u0621.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0643\u0648\u0646 \u0648\u0636\u0639 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0635\u0639\u0628 \u0647\u0648 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0641\u064a \u062c\u0644\u0633\u062a\u0643.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0634\u0645\u0644 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u0645\u0641\u064a\u062f:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0628\u0642\u0631\u0629 \u0642\u0637\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u0631\u0643 \u0628\u0644\u0637\u0641 \u0628\u064a\u0646 \u0627\u0646\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u0645\u062f\u064a\u062f\u0647.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u0644\u0628 \u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u062e\u062f\u0645 \u0646\u0633\u062e\u0629 \u0645\u0631\u064a\u062d\u0629 \u0644\u062a\u062f\u0641\u0626\u0629 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0646\u062f\u0641\u0627\u0639 \u0645\u0646\u062e\u0641\u0636.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0646\u0635\u0641 \u0627\u0646\u0642\u0633\u0627\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u0643\u0634\u0627\u0641 \u062a\u062f\u0631\u064a\u062c\u064a\u0627 \u062d\u0631\u0643\u0629 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0648\u0627\u0642\u0641\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0641\u064a \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0645\u0643\u0648\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0642\u0628\u0644 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062f\u0648\u0631\u0627\u0646.<\/p>\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\/meniscus-tears-types-symptoms-healing-treatment-yoga\/\">\u062f\u0645\u0648\u0639 \u0627\u0644\u063a\u0636\u0631\u0648\u0641 \u0627\u0644\u0645\u0641\u0635\u0644\u064a: \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0648\u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0648\u0627\u0644\u0634\u0641\u0627\u0621 \u0648\u0627\u0644\u0639\u0644\u0627\u062c \u0648\u0627\u0644\u064a\u0648\u062c\u0627<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0631\u0648\u062a\u064a\u0646 \u062a\u062d\u0636\u064a\u0631\u064a \u0644\u0645\u062f\u0629 15 \u062f\u0642\u064a\u0642\u0629.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062f\u0642\u0627\u0626\u0642 1-3.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0631\u0643\u0629 \u0644\u0637\u064a\u0641\u0629 \u0641\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062f\u0642\u0627\u0626\u0642 4-6.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/verywelfit.com\/fitness-en\/unveiling-the-height-boosting-power-of-the-low-lunge-arch-exercise\/\" data-wpil-monitor-id=\"2334\">\u0627\u0646\u062f\u0641\u0627\u0639 \u0645\u0646\u062e\u0641\u0636<\/a> \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0631\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062f\u0642\u0627\u0626\u0642 7-9.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u0636\u064a\u0631 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062f\u0642\u0627\u0626\u0642 10-12.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u0627\u0632\u0646 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062f\u0642\u0627\u0626\u0642 13-15.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0648\u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0644\u0637\u064a\u0641 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u0646\u0647\u062c \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0623\u0643\u062b\u0631 \u0645\u0644\u0627\u0621\u0645\u0629 \u0645\u0646 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u0643\u0627\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u062b\u0646\u0627\u0621 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0628\u0642\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u062b\u0627\u0628\u062a\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062c\u0631\u0628:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0633\u062a\u0646\u0634\u0627\u0642:<\/strong> \u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0632\u0641\u064a\u0631:<\/strong> \u0628\u0644\u0637\u0641 \u062f\u0648\u0631\u0627\u0646\u0647\u0627 \u062f\u0648\u0646 \u0625\u062c\u0628\u0627\u0631\u0647\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u062f\u0641\u0639 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0623\u0628\u0639\u062f \u0645\u0639 \u0643\u0644 \u0632\u0641\u064a\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0638\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0631\u064a\u062d\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0647\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u062c\u064a\u062f \u0644\u0644\u0645\u0631\u0648\u0646\u0629\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u062d\u062f\u0649 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0639\u062f\u0629 \u0645\u062c\u0627\u0644\u0627\u062a\u060c \u0648\u062e\u0627\u0635\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0645\u0623\u0628\u0636<\/li>\n\n\n\n<li>\u0627\u0644\u0648\u0631\u0643<\/li>\n\n\n\n<li>\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0635\u062f\u0631\u064a<\/li>\n\n\n\n<li>\u0623\u0643\u062a\u0627\u0641<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0643\u0646 \u0627\u0644\u0623\u062f\u0644\u0629 \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0627\u0644\u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062f\u0631\u0633 \u0647\u0630\u0627 \u0627\u0644\u0623\u0645\u0631 \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f <a href=\"https:\/\/verywelfit.com\/yoga\/is-chakra-asana-an-effective-yoga-pose-for-asthma-patients\/\" data-wpil-monitor-id=\"2337\">\u0622\u062b\u0627\u0631 \u0628\u0648\u0633<\/a> \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u063a\u064a\u0631 \u0645\u0648\u062c\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0645\u0648\u0645\u064b\u0627 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u060c \u0644\u0643\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u062a\u062e\u062a\u0644\u0641 \u0648\u0641\u0642\u064b\u0627 \u0644\u0644\u0646\u0648\u0639 \u0648\u0627\u0644\u0645\u062f\u0629 \u0648\u0627\u0644\u0633\u0643\u0627\u0646 \u0627\u0644\u0645\u062f\u0631\u0648\u0633\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0630\u0644\u0643 \u060c \u0645\u0646 \u0627\u0644\u0623\u062f\u0642 \u0623\u0646 \u0646\u0642\u0648\u0644 \u0625\u0646 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u064a\u0645\u0627\u0631\u0633\u0647 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0627\u062f\u0639\u0627\u0621 \u0628\u0647 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0628\u0634\u0643\u0644 \u0642\u0627\u0637\u0639.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0647\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u062c\u064a\u062f \u0644\u0644\u062a\u0648\u0627\u0632\u0646\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0627\u0644\u0648\u0627\u0636\u062d \u0623\u0646 \u0627\u0644\u0648\u0636\u0639 \u064a\u062a\u062d\u062f\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0644\u0623\u0646\u0647 \u064a\u062a\u0637\u0644\u0628 \u062f\u0639\u0645\u064b\u0627 \u0645\u0646 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u0641\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u062d\u0648\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0628\u0639\u0636 \u0627\u0644\u062f\u0639\u0645 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u062a\u0636\u0645\u0646\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u0639\u0627\u0645 2014 15 \u062f\u0631\u0627\u0633\u0629 \u0634\u0627\u0631\u0643 \u0641\u064a\u0647\u0627 688 \u0645\u0634\u0627\u0631\u0643\u064b\u0627 \u0623\u0635\u062d\u0627\u0621 \u0648\u0648\u062c\u062f\u062a \u0623\u0646 11 \u0633\u062c\u0644\u062a \u0646\u062a\u0627\u0626\u062c \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0646\u062a\u064a\u062c\u0629 \u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u060c \u0645\u0639 \u0645\u0644\u0627\u062d\u0638\u0629 \u062a\u0628\u0627\u064a\u0646 \u0643\u0628\u064a\u0631 \u0641\u064a \u062c\u0648\u062f\u0629 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0648\u0637\u0631\u0642\u0647\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0641\u0627\u062f\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u0623\u062d\u062f\u062b \u0644\u0639\u0627\u0645 2025 \u0644\u0644\u062a\u062c\u0627\u0631\u0628 \u0627\u0644\u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062b\u0627\u0628\u062a \u0641\u064a \u062a\u062d\u0644\u064a\u0644 \u0645\u062c\u0645\u0639 \u060c \u0644\u0643\u0646\u0647\u0627 \u0635\u0646\u0641\u062a \u0627\u0644\u064a\u0642\u064a\u0646 \u0645\u0646 \u0627\u0644\u0623\u062f\u0644\u0629 \u0639\u0644\u0649 \u0623\u0646\u0647 \u0645\u0646\u062e\u0641\u0636 \u0628\u0633\u0628\u0628 \u0639\u062f\u0645 \u0627\u0644\u062a\u062c\u0627\u0646\u0633 \u0648\u0627\u0644\u0642\u064a\u0648\u062f \u0627\u0644\u0645\u0646\u0647\u062c\u064a\u0629. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0627\u0639\u062a\u0628\u0627\u0631 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0628\u0634\u0643\u0644 \u0645\u0639\u0642\u0648\u0644 \u0648\u0636\u0639\u064b\u0627 \u0644\u0644\u064a\u0648\u063a\u0627 \u064a\u062a\u062d\u062f\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u060c \u0644\u0643\u0646 \u0627\u0644\u0628\u062d\u062b \u0644\u0627 \u064a\u062b\u0628\u062a \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u0641\u0631\u062f <a href=\"https:\/\/verywelfit.com\/yoga\/how-i-use-yoga-poses-for-boxers-to-improve-flexibility-and-strength\/\" data-wpil-monitor-id=\"2340\">\u064a\u062a\u062d\u0633\u0646 \u0627\u0644\u0648\u0636\u0639<\/a> \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0648\u0636\u0639 \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062c\u0630\u0639.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0647 \u0628\u062f\u064a\u0644\u0627\u064b \u0644\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0646\u0648\u0627\u0629 \u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u0643\u0645\u0627\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062d\u0634\u0631\u0629<\/li>\n\n\n\n<li>\u0643\u0644\u0628 \u0627\u0644\u0637\u064a\u0648\u0631<\/li>\n\n\n\n<li>\u0644\u0648\u062d \u062c\u0627\u0646\u0628\u064a<\/li>\n\n\n\n<li>\u0644\u0648\u062d \u062e\u0634\u0628\u064a<\/li>\n\n\n\n<li>\u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0628\u0627\u0644\u0648\u0641<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u062a\u0645\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0648\u0623\u0647\u062f\u0627\u0641\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062f\u0648\u0631\u0627\u0646\u064a \u0644\u062a\u062d\u062f\u064a \u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0648\u0627\u0644\u062a\u062d\u0643\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 <a href=\"https:\/\/verywelfit.com\/fitness-en\/greek-god-pose-in-bodybuilding-origins-training-secrets-and-aesthetic-benefits\/\" data-wpil-monitor-id=\"2347\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0645\u0644 \u0627\u0644\u0648\u0636\u0639 - \u0644\u0627 \u064a\u062d\u0644 \u0645\u062d\u0644 - \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0639\u062f\u0627\u0626\u064a\u0646 <a href=\"https:\/\/verywelfit.com\/yoga\/how-the-falling-star-yoga-pose-helped-me-find-balance-and-strength-benefits-steps-and-precautions\/\" data-wpil-monitor-id=\"2338\">\u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/a> \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0639\u0643\u0633 \u0639\u0646 \u0643\u062b\u0628 \u0645\u064a\u0643\u0627\u0646\u064a\u0643\u0627 \u0627\u0644\u062c\u0631\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0623\u064a\u0636\u064b\u0627 \u0645\u0631\u0627\u0639\u0627\u0629 \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0631\u064a\u0627\u0636\u062a\u0647\u0645 \u0642\u0628\u0644 \u0627\u062e\u062a\u064a\u0627\u0631 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0633\u0646\u064a\u0646 \u0623\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0627 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0633\u0646\u064a\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0639\u062f\u0644\u0629 \u060c \u0644\u0643\u0646 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u0643\u0627\u0645\u0644 \u0642\u062f \u064a\u0643\u0648\u0646 \u063a\u064a\u0631 \u0645\u0646\u0627\u0633\u0628 \u0644\u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0644\u0623\u0646\u0647 \u064a\u062c\u0645\u0639:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0648\u0627\u0632\u0646 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629<\/li>\n\n\n\n<li>\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645<\/li>\n\n\n\n<li>\u062a\u0646\u0627\u0648\u0628<\/li>\n\n\n\n<li>\u0645\u0648\u0642\u0641 \u063a\u064a\u0631 \u0645\u0633\u062a\u0642\u0631 \u0646\u0633\u0628\u064a\u0627<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u064a\u0648\u062c\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u062f\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646. \u0648\u062c\u062f\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u0648\u062a\u062d\u0644\u064a\u0644 \u062a\u0644\u0648\u064a \u0644\u0633\u062a \u062a\u062c\u0627\u0631\u0628 \u0634\u0645\u0644\u062a 307 \u0645\u0634\u0627\u0631\u0643\u064b\u0627 \u062a\u0623\u062b\u064a\u0631\u064b\u0627 \u0636\u0626\u064a\u0644\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u062a\u0623\u062b\u064a\u0631\u064b\u0627 \u0645\u062a\u0648\u0633\u0637\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26707903\/\" target=\"_blank\" rel=\"noopener\"><sup>(3)<\/sup><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0643\u0644 \u0634\u062e\u0635 \u0628\u0627\u0644\u063a \u064a\u062c\u0628 \u0623\u0646 \u064a\u0624\u062f\u064a \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u062a\u0634\u0645\u0644 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u064b\u0627:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0648\u0627\u0632\u0646 \u0645\u062f\u0639\u0648\u0645 \u0628\u0627\u0644\u0643\u0631\u0633\u064a<\/li>\n\n\n\n<li>\u062a\u0648\u0627\u0632\u0646 \u0645\u062f\u0639\u0645 \u0628\u0627\u0644\u062c\u062f\u0627\u0631<\/li>\n\n\n\n<li>\u062a\u0645\u0627\u0631\u064a\u0646 \u062f\u0648\u0631\u0627\u0646\u064a\u0629 \u0642\u062f\u0645\u064a\u0646<\/li>\n\n\n\n<li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0648\u0642\u0648\u0641<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u062f\u062f \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0641\u0631\u062f\u064a\u0629 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0644\u0644\u062d\u0645\u0644 \u0623\u0646 \u064a\u063a\u064a\u0631 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0631\u0627\u062d\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u0644\u0627 \u064a\u0643\u0648\u0646 \u0648\u0636\u0639 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621 \u0627\u0644\u0645\u062a\u0637\u0644\u0628 \u0630\u0648 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0644\u062c\u0645\u064a\u0639.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062d\u0627\u0645\u0644\u0627\u064b\u060c \u062e\u0627\u0635\u0629\u064b \u0641\u064a \u0648\u0642\u062a \u0644\u0627\u062d\u0642 \u0645\u0646 \u0627\u0644\u062d\u0645\u0644\u060c \u0627\u0633\u062a\u062e\u062f\u0645\u064a \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u062d\u0645\u0644 \u0648\u0627\u0637\u0644\u0628\u064a \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0645\u0646 \u0623\u062e\u0635\u0627\u0626\u064a \u064a\u0648\u063a\u0627 \u0645\u0624\u0647\u0644 \u0642\u0628\u0644 \u0627\u0644\u0648\u0644\u0627\u062f\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062c\u0646\u0628 \u0623\u064a \u0627\u062e\u062a\u0644\u0627\u0641 \u064a\u062e\u0644\u0642:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062d\u0632\u0646<\/li>\n\n\n\n<li>\u062f\u0648\u0627\u0631<\/li>\n\n\n\n<li>\u0636\u063a\u0637 \u0627\u0644\u0628\u0637\u0646<\/li>\n\n\n\n<li>\u0636\u064a\u0642 \u0627\u0644\u062a\u0646\u0641\u0633<\/li>\n\n\n\n<li>\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0645\u0639 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 <a href=\"https:\/\/verywelfit.com\/yoga\/get-rid-of-back-pain-with-these-amazing-yoga-poses\/\" data-wpil-monitor-id=\"2328\">\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631<\/a>, \u060c \u0644\u0627 \u062a\u0641\u062a\u0631\u0636 \u0623\u0646 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621 \u0633\u064a\u062e\u0641\u0641\u0647\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0645\u0631\u064a\u062d\u064b\u0627 \u0644\u0634\u062e\u0635 \u0645\u0627 \u0648\u064a\u0641\u0627\u0642\u0645 \u0644\u0634\u062e\u0635 \u0622\u062e\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0648\u0642\u0641\u0629 \u062a\u0646\u062a\u062c:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062d\u0627\u062f\u0629<\/li>\n\n\n\n<li>\u0623\u0644\u0645 \u0627\u0644\u0633\u0641\u0631 \u0625\u0644\u0649 \u0627\u0644\u0633\u0627\u0642<\/li>\n\n\n\n<li>\u062e\u062f\u0631<\/li>\n\n\n\n<li>\u0648\u062e\u0632<\/li>\n\n\n\n<li>\u0631\u0643\u0627\u0643\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u0648\u0642\u0641 \u0648\u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u062a\u0642\u064a\u064a\u0645 \u0627\u0644\u0645\u0647\u0646\u064a \u0627\u0644\u0645\u0646\u0627\u0633\u0628.<\/p>\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\/100-third-eye-chakra-affirmations-for-intuition-clarity\/\">100 \u062a\u0623\u0643\u064a\u062f \u0634\u0642\u0631\u0627 \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u062b\u0627\u0644\u062b\u0629 \u0644\u0644\u062d\u062f\u0633 \u0648\u0627\u0644\u0648\u0636\u0648\u062d<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0645\u0646 \u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u062c\u0646\u0628 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0643\u0627\u0645\u0644\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0627\u0644\u062d\u0630\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0643\u0628\u064a\u0631\u0629<\/li>\n\n\n\n<li>\u0625\u0635\u0627\u0628\u0629 \u0641\u064a \u0627\u0644\u0637\u0631\u0641 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0624\u062e\u0631\u0627<\/li>\n\n\n\n<li>\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062d\u0627\u062f\u0629<\/li>\n\n\n\n<li>\u062c\u0631\u0627\u062d\u0629 \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0623\u062e\u064a\u0631\u0629<\/li>\n\n\n\n<li>\u062c\u0631\u0627\u062d\u0629 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u062d\u062f\u064a\u062b\u0629<\/li>\n\n\n\n<li>\u062f\u0648\u0627\u0631 \u0634\u062f\u064a\u062f<\/li>\n\n\n\n<li>\u062f\u0648\u0627\u0631 \u063a\u064a\u0631 \u0645\u0633\u064a\u0637\u0631 \u0639\u0644\u064a\u0647<\/li>\n\n\n\n<li>\u0647\u0627\u0645 <a href=\"https:\/\/verywelfit.com\/yoga\/how-to-prevent-wrist-pain-in-yoga-my-personal-experience-expert-advice\/\" data-wpil-monitor-id=\"2325\">\u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0633\u063a<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0623\u0646\u0647 \u064a\u062c\u0628 \u062a\u062c\u0646\u0628 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0645\u0627\u0645\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u062a\u0643\u0648\u0646 \u0627\u0644\u0625\u0635\u062f\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u062f\u0644\u0629 \u0645\u0645\u0643\u0646\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0639\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0635\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0646\u0637\u0648\u064a \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0639\u0627\u062f\u0629 \u0639\u0644\u0649 \u062f\u0639\u0645 \u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0644\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0631\u0633\u063a\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0643\u062a\u0644\u0629 \u0623\u0639\u0644\u0649 \u0623\u0648 \u062f\u0639\u0627\u0645\u0629 \u0623\u062e\u0631\u0649.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062c\u0646\u0628 \u0625\u062c\u0628\u0627\u0631 \u0627\u0644\u0631\u0633\u063a \u0639\u0644\u0649 \u0648\u0636\u0639 \u064a\u0633\u0628\u0628 \u0627\u0644\u0623\u0644\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u0627\u0644\u0645\u062f\u0639\u0648\u0645 \u0645\u0646 \u0627\u0644\u0633\u0627\u0639\u062f \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u060c \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0633\u0628\u0628 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0631\u0633\u063a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0633\u0644\u0627\u0645\u0629 \u0627\u0644\u0631\u0643\u0628\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0638\u0644 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u062f\u0627\u0626\u0645\u0629 \u0645\u0633\u062a\u0642\u0631\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062c\u0646\u0628 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0631\u0643\u0628\u0629 \u0628\u0627\u0644\u0627\u0646\u0647\u064a\u0627\u0631 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647 \u060c \u0644\u0627 \u062a\u0633\u062a\u062d\u0648\u0630 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0635\u0627\u0631\u0645\u0629 \u062a\u0645\u0627\u0645\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u0646\u062d\u0646\u064a\u0629 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0627\u0644\u0646\u0634\u0637\u0629 \u0645\u0646\u0627\u0633\u0628\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u0627\u0631\u0633\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0641\u0631 \u062c\u0644\u0633\u062a\u0627\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u062c\u0644\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u0643\u0627\u0641\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u062f\u0627\u0621 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 <a href=\"https:\/\/verywelfit.com\/fitness-en\/will-i-lose-belly-chest-and-thigh-fat-if-i-cycle-every-day-for-2-months\/\" data-wpil-monitor-id=\"2331\">\u0643\u0644 \u064a\u0648\u0645<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0634\u0645\u0644 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0623\u0648\u0633\u0639 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0627\u0628\u0644\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n\n\n\n<li>\u0635\u0644\u0627\u0628\u0629<\/li>\n\n\n\n<li>\u0645\u064a\u0632\u0627\u0646<\/li>\n\n\n\n<li>\u062a\u0633\u0644\u064a\u0629<\/li>\n\n\n\n<li>\u062a\u0646\u0641\u0633<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0646\u0648\u0639 \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0645\u0641\u0631\u0637.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u062a\u0642\u062f\u0645 \u0628\u0623\u0645\u0627\u0646\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0642\u062f\u0645 \u0645\u062a\u063a\u064a\u0631 \u0648\u0627\u062d\u062f \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062b\u0644\u0627:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u0623\u0648\u0644:<\/strong> \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062b\u0645:<\/strong> \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0648\u0631\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062b\u0645:<\/strong> \u0625\u0636\u0627\u0641\u0629 \u062f\u0648\u0631\u0627\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062b\u0645:<\/strong> \u062a\u0642\u0644\u064a\u0644 \u062f\u0639\u0645 \u0627\u0644\u064a\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0623\u062e\u064a\u0631\u0627:<\/strong> \u062a\u062c\u0631\u0628\u0629 \u0645\u0639 \u0627\u0644\u0646\u0638\u0631\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u062a\u0642\u062f\u0645 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0645\u0642\u0627\u0628\u0644 \u0645\u062b\u0644\u062b \u062f\u0648\u0627\u0631.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0644\u0627 \u0627\u0644\u0648\u0636\u0639\u064a\u0646 \u064a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0627\u0648\u0628.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0645\u062b\u0644\u062b \u062f\u0648\u0627\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0644\u0627 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u062a\u0628\u0642\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u0645 \u0631\u0641\u0639 \u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0630\u0644\u0643 \u060c \u064a\u0636\u064a\u0641 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u062a\u062d\u062f\u064a\u064b\u0627 \u0623\u0643\u0628\u0631 \u0644\u0644\u062a\u0648\u0627\u0632\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u062f\u0648\u0627\u0631 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u060c \u0641\u0625\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u062b\u0644\u062b \u0627\u0644\u062f\u0648\u0627\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0642\u0628\u0644 \u0625\u062f\u062e\u0627\u0644 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u062d\u062f\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0645\u0642\u0627\u0628\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u064a\u0624\u0643\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0648\u0627\u0632\u0646 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0648\u0631\u0643<\/li>\n\n\n\n<li>\u0641\u062a\u062d\u0629 \u062c\u0627\u0646\u0628\u064a\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0636\u064a\u0641 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0637\u0644\u0628 \u062f\u0648\u0631\u0627\u0646 \u0623\u0643\u0628\u0631<\/li>\n\n\n\n<li>\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062c\u0630\u0639 \u0623\u0643\u062b\u0631 \u062a\u0639\u0642\u064a\u062f\u064b\u0627<\/li>\n\n\n\n<li>\u062a\u062d\u062f\u064a \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0645\u062a\u0632\u0627\u064a\u062f<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u064a\u0646 \u060c \u064a\u0639\u062f \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0634\u0631\u0637\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0645\u0641\u064a\u062f\u064b\u0627.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u062c\u0639\u0644 \u0627\u0644\u0648\u0636\u0639 \u0623\u0633\u0647\u0644\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062c\u0631\u0628:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0643\u062a\u0644\u0629 \u0639\u0627\u0644\u064a\u0629<\/li>\n\n\n\n<li>\u0627\u0644\u062a\u062f\u0631\u0628 \u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u062d\u0627\u0626\u0637<\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0646\u0638\u0631\u0629 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644<\/li>\n\n\n\n<li>\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0648\u0627\u0642\u0641\u0629 \u0642\u0644\u064a\u0644\u0627\u064b<\/li>\n\n\n\n<li>\u062a\u0642\u0644\u064a\u0644 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0631\u0641\u0648\u0639\u0629<\/li>\n\n\n\n<li>\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062d\u0635\u0635 \u0627\u0644\u0623\u0642\u0635\u0631<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u062c\u0639\u0644\u0647\u0627 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u0642\u0637 \u0628\u0639\u062f \u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u060c \u064a\u0645\u0643\u0646\u0643:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0643\u062a\u0644\u0629<\/li>\n\n\n\n<li>\u0627\u0628\u062a\u0639\u062f \u0639\u0646 \u0627\u0644\u062d\u0627\u0626\u0637<\/li>\n\n\n\n<li>\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0631\u0641\u0648\u0639\u0629<\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644<\/li>\n\n\n\n<li>\u0627\u0642\u0644\u0628 \u0627\u0644\u0646\u0638\u0631\u0629 \u0625\u0644\u0649 \u0623\u0639\u0644\u0649<\/li>\n\n\n\n<li>\u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0628\u0628\u0637\u0621 \u0628\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0623\u0644\u0627 \u062a\u0636\u0631 \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0628\u0627\u0644\u0633\u064a\u0637\u0631\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0647\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0647\u0648 \u0648\u0636\u0639\u064a\u0629 \u0635\u0628\u0627\u062d \u0627\u0644\u062e\u064a\u0631\u061f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u062a\u0636\u0645\u064a\u0646\u0647 \u0641\u064a \u062a\u0633\u0644\u0633\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0635\u0628\u0627\u062d\u064a \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u062c\u0633\u0645 \u062f\u0627\u0641\u0626\u064b\u0627 \u0628\u0634\u0643\u0644 \u0643\u0627\u0641\u064d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0628\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0645\u0628\u0627\u0634\u0631\u0629 \u060c \u064a\u0634\u0639\u0631 \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u0628\u0627\u0644\u0635\u0644\u0627\u0628\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0628\u062f\u0623 \u0628\u062d\u0631\u0643\u0629 \u0644\u0637\u064a\u0641\u0629 \u0642\u0628\u0644 \u0645\u062d\u0627\u0648\u0644\u0629 \u0648\u0636\u0639 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0645\u062a\u0637\u0644\u0628.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u064a\u0633 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0648\u0627\u062d\u062f\u0629 \u0644\u0627 \u062a\u062d\u062f\u062f \u0628\u0634\u0643\u0644 \u0647\u0627\u062f\u0641 <a href=\"https:\/\/verywelfit.com\/fitness-en\/8-days-to-get-in-shape-what-you-can-and-cant-realistically-achieve\/\" data-wpil-monitor-id=\"2324\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u0648\u0644\u0643\u0646 \u0625\u062f\u0627\u0631\u0629 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u062a\u0634\u0645\u0644 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 <a href=\"https:\/\/verywelfit.com\/yoga\/balancing-energies-best-mudras-and-pranayamas-during-winter-solstice\/\" data-wpil-monitor-id=\"2329\">\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0637\u0627\u0642\u0629<\/a>, \u0648\u0627\u0644\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0648\u0627\u0644\u0646\u0648\u0645 \u0648\u0639\u0648\u0627\u0645\u0644 \u0623\u062e\u0631\u0649.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0646\u0642\u0644 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u062e\u062a\u0635\u0627\u0631 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u062f\u0631\u0633 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0645\u0639\u0644\u0645\u064a\u0646 \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0627\u062a:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0633\u0644\u0627\u0645\u0629<\/li>\n\n\n\n<li>\u0645\u0633\u062d \u0627\u0644\u0625\u0639\u062f\u0627\u062f<\/li>\n\n\n\n<li>\u0627\u0644\u062f\u0639\u0627\u0626\u0645 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629<\/li>\n\n\n\n<li>\u0645\u064a\u0632\u0627\u0646<\/li>\n\n\n\n<li>\u062a\u0646\u0641\u0633<\/li>\n\n\n\n<li>\u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u0641\u0631\u062f\u064a\u0629<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062c\u0646\u0628 \u0625\u062c\u0628\u0627\u0631 \u0627\u0644\u0637\u0644\u0627\u0628 \u062c\u0633\u062f\u064a\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0627\u0648\u0628.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u0644\u0641\u0638\u064a\u0629 \u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u0641\u0639 \u062c\u0630\u0639 \u0627\u0644\u0637\u0627\u0644\u0628 \u0623\u0648 \u062d\u0648\u0636\u0647 \u064a\u062f\u0648\u064a\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0641\u064a\u062f\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201c\u0625\u0637\u0627\u0644\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.\u201d<\/li>\n\n\n\n<li>\u201c\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u0643 \u0648\u0627\u0642\u0641\u0629.\u201d<\/li>\n\n\n\n<li>\u201c\u0627\u0636\u063a\u0637 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u062f\u0645\u0643 \u0627\u0644\u0648\u0627\u0642\u0641\u0629.\u201d<\/li>\n\n\n\n<li>\u201c\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0643\u062a\u0644\u0629.\u201d<\/li>\n\n\n\n<li>\u201c\u062f\u0648\u0631\u0627\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631.\u201d<\/li>\n\n\n\n<li>\u201c\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633.\u201d<\/li>\n\n\n\n<li>\u201c\u0623\u062f\u0631 \u0631\u0623\u0633\u0643 \u0641\u0642\u0637 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u0633\u062a\u0642\u0631\u0629.\u201d<\/li>\n<\/ul>\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-1787064173684\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">1. \u0645\u0627 \u0647\u0648 \u0648\u0636\u0639 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u060c \u0623\u0648 Parivrtta ardha Chandrasana \u060c \u0647\u0648 \u0648\u0636\u0639\u064a\u0629 \u064a\u0648\u063a\u0627 \u062f\u0627\u0626\u0645\u0629 \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u060c \u0648\u0627\u0644\u0645\u0641\u0635\u0644\u0627\u062a \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u060c \u0648\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u062c\u0630\u0639 \u0648\u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0631\u0643.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064190801\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">2 . \u0647\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0635\u0639\u0628\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645. \u064a\u0639\u062a\u0628\u0631 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0635\u0639\u0628\u0629 \u0644\u0623\u0646\u0647\u0627 \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u062f\u0639\u0645 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0648\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064201626\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">3. \u0645\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0639\u0645\u0644 \u0628\u0647\u0627 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0625\u0646\u0647 \u064a\u062a\u062d\u062f\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u062c\u0648\u0644 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062d\u0648\u0644 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064217349\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">4. \u0647\u0644 \u064a\u062d\u0633\u0646 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0627\u0644\u062a\u0648\u0627\u0632\u0646\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0625\u0646\u0647 \u064a\u062a\u062d\u062f\u0649 \u0628\u0634\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u060c \u0648\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0623\u0648\u0633\u0639 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0644\u0645 \u062a\u062b\u0628\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0641\u0639\u0627\u0644\u064a\u0629 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0641\u0631\u062f\u064a \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064226343\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">5. \u0647\u0644 \u064a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0623\u0646 \u064a\u0641\u0639\u0644\u0648\u0627 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645 \u0645\u0639 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a. \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0643\u062a\u0644\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0648\u064a\u0641\u0636\u0644 \u0623\u0646 \u064a\u062a\u062f\u0631\u0628\u0648\u0627 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u062d\u0627\u0626\u0637.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064237910\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">6. \u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0633\u062a\u062e\u062f\u0645 \u0643\u062a\u0644\u0629 \u0627\u0644\u064a\u0648\u062c\u0627\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645. \u064a\u0645\u0643\u0646 \u0644\u0644\u0643\u062a\u0644\u0629 \u0623\u0646 \u062a\u062c\u0639\u0644 \u0627\u0644\u0648\u0636\u0639 \u0623\u0643\u062b\u0631 \u0633\u0647\u0648\u0644\u0629 \u0648\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u062d\u0627\u0630\u0627\u0629 \u0623\u0641\u0636\u0644.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064250097\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">7 \u0644\u0645\u0627\u0630\u0627 \u0623\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0633\u0642\u0648\u0637 \u0645\u0646 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0639\u062f\u0645 \u0643\u0641\u0627\u064a\u0629 \u062b\u0628\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u060c \u0648\u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0645\u0641\u0631\u0637 \u0644\u0644\u062c\u0630\u0639 \u060c \u0648\u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649 \u0645\u0628\u0643\u0631\u064b\u0627 \u0623\u0648 \u0645\u062d\u0627\u0648\u0644\u0629 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u064b\u0627.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064261474\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">8. \u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0633\u0627\u0642\u064a \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u062a\u0645\u0627\u0645\u064b\u0627\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0646\u062d\u0646\u064a \u0627\u0644\u0633\u0627\u0642 \u0642\u0644\u064a\u0644\u0627\u064b \u0623\u062b\u0646\u0627\u0621 \u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0633\u064a\u0637\u0631\u0629. \u0627\u0639\u0645\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0646\u062d\u0648 \u062a\u0645\u062f\u064a\u062f \u0623\u0643\u0628\u0631 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u0631\u064a\u062d\u064b\u0627.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064273435\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">9. \u0623\u064a\u0646 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0646\u0638\u0631\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0646\u0638\u0631 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636. \u0628\u0645\u062c\u0631\u062f \u0627\u0633\u062a\u0642\u0631\u0627\u0631\u0647\u0627 \u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0648\u064a\u0644 \u0646\u0638\u0631\u062a\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0646\u062d\u0648 \u0627\u0644\u064a\u062f \u0627\u0644\u0639\u0644\u064a\u0627.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064287401\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">10. \u0647\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u062c\u064a\u062f \u0644\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0636\u0639 \u0637\u0644\u0628\u064b\u0627 \u0645\u0645\u062a\u062f\u064b\u0627 \u0639\u0644\u0649 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u0642\u0641\u0629 \u060c \u0648\u0644\u0643\u0646 \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0644\u0641\u0631\u0636 \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064319590\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">11. \u0647\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u062c\u064a\u062f \u0644\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0625\u0646\u0647 \u064a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u060c \u0644\u0643\u0646\u0647 \u0644\u064a\u0633 \u0639\u0644\u0627\u062c\u064b\u0627 \u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a. \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0638\u0647\u0631 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0648\u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u0645\u0647\u0646\u064a\u0629 \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064329218\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">12. \u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0628\u062c\u062f\u0627\u0631\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0648\u0641\u0631 \u0627\u0644\u062c\u062f\u0627\u0631 \u062f\u0639\u0645\u064b\u0627 \u0625\u0636\u0627\u0641\u064a\u064b\u0627 \u0644\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0647\u0648 \u0645\u0641\u064a\u062f \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064342377\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">13. \u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u062c\u0628 \u0623\u0646 \u0623\u062d\u0645\u0644 \u0627\u0644\u0648\u0636\u0639\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0627\u0628\u062f\u0623 \u0628\u062d\u0648\u0627\u0644\u064a 10-20 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628 \u0648\u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0639 \u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u062d\u0643\u0645.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064355283\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">14. \u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0645\u0627\u0631\u0633\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0631\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0646\u0642\u0637\u0629 \u0627\u0646\u0637\u0644\u0627\u0642 \u0645\u0639\u0642\u0648\u0644\u0629 \u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u0623\u0648 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064375154\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">15. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0633\u0646\u064a\u0646 \u0623\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0627 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0628\u0639\u0636 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0646\u0633\u062e\u0629 \u0645\u0639\u062f\u0644\u0629 \u060c \u0644\u0643\u0646 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0643\u0627\u0645\u0644 \u0642\u062f \u064a\u0643\u0648\u0646 \u0635\u0639\u0628\u064b\u0627 \u0628\u0633\u0628\u0628 \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u0642\u062f \u062a\u0643\u0648\u0646 \u0627\u0644\u0628\u062f\u0627\u0626\u0644 \u0627\u0644\u0645\u062f\u0639\u0648\u0645\u0629 \u0628\u0627\u0644\u0643\u0631\u0633\u064a \u0623\u0648 \u0627\u0644\u062c\u062f\u0627\u0631 \u0623\u0643\u062b\u0631 \u0645\u0644\u0627\u0621\u0645\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064391037\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">16. \u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062d\u0645\u0644 \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0641\u0631\u062f\u064a\u0629. \u0642\u062f \u0644\u0627 \u064a\u0643\u0648\u0646 \u0648\u0636\u0639 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0645\u0644\u062a\u0648\u064a \u0627\u0644\u0645\u062a\u0637\u0644\u0628 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0644\u062c\u0645\u064a\u0639 \u060c \u062e\u0627\u0635\u0629 \u0645\u0639 \u062a\u0642\u062f\u0645 \u0627\u0644\u062d\u0645\u0644.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064404017\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">17. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0633\u0628\u0628 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0641\u064a \u062d\u062f\u0648\u062b \u0625\u0635\u0627\u0628\u0629\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u0635\u0639\u0628 \u0645\u0634\u0627\u0643\u0644 \u0639\u0646\u062f \u0623\u062f\u0627\u0626\u0647 \u0628\u062a\u0642\u0646\u064a\u0629 \u0633\u064a\u0626\u0629 \u0623\u0648 \u0642\u0648\u0629 \u0645\u0641\u0631\u0637\u0629 \u0623\u0648 \u062a\u0642\u062f\u0645 \u063a\u064a\u0631 \u0645\u0646\u0627\u0633\u0628. \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062f\u0639\u0627\u0626\u0645 \u0648\u062a\u0642\u062f\u0645 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0648\u062a\u0648\u0642\u0641 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0623\u0648 \u0627\u0644\u062f\u0648\u062e\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064427242\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">18. \u0647\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0648\u0636\u0639 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0644\u0627 \u0634\u064a\u0621 \u0623\u0641\u0636\u0644 \u0639\u0627\u0644\u0645\u064a\u064b\u0627. \u064a\u0636\u064a\u0641 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0645\u0643\u0648\u0646\u064b\u0627 \u062f\u0648\u0631\u0627\u0646\u064a\u064b\u0627 \u0648\u0647\u0648 \u0623\u0643\u062b\u0631 \u062a\u0639\u0642\u064a\u062f\u064b\u0627 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0642\u062f \u064a\u0643\u0648\u0646 \u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0623\u0643\u062b\u0631 \u0633\u0647\u0648\u0644\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064439792\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">19. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0644\u0627 \u062a\u0648\u062c\u062f \u0648\u0636\u0639\u064a\u0629 \u064a\u0648\u063a\u0627 \u0648\u0627\u062d\u062f\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f. \u064a\u0639\u062a\u0645\u062f \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0643\u0644\u064a \u0648\u0639\u0648\u0627\u0645\u0644 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1787064451224\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">20. \u0647\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a \u062c\u064a\u062f\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0625\u0646\u0647 \u064a\u062a\u062d\u062f\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u062c\u0630\u0639 \u060c \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0645\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0633\u062a\u0628\u062f\u0627\u0644\u0647\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0647\u064a \u0647\u062f\u0641\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062f\u0648\u0627\u0631\u0629 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u0648\u0642\u0648\u0641 \u062a\u062d\u062f \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0648\u0631\u0643 \u0648\u062d\u0631\u0643\u0629 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0648\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u062c\u0630\u0639. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0625\u0636\u0627\u0641\u0629 \u0645\u062c\u0632\u064a\u0629 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629 \u0623\u0648 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u060c \u0648\u0644\u0643\u0646 \u0644\u0627 \u064a\u0644\u0632\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u062f\u0648\u0646 \u062f\u0639\u0645 \u0644\u062a\u0643\u0648\u0646 \u0641\u0639\u0627\u0644\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0628\u062f\u0623 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0628\u0643\u062a\u0644\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0648\u0627\u0644\u062c\u062f\u0627\u0631 \u060c \u0648\u064a\u062d\u0627\u0641\u0638\u0648\u0646 \u0639\u0644\u0649 \u0627\u0644\u0646\u0638\u0631\u0629 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u060c \u0648\u064a\u062d\u0627\u0641\u0638\u0648\u0646 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u0642\u0641\u0629 \u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647\u0627 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0637\u0648\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0625\u062c\u0628\u0627\u0631 \u0627\u0644\u062f\u0648\u0631\u0627\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u062d\u0648\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0623\u0648\u0633\u0639 \u0625\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0644\u0644\u062a\u0648\u0627\u0632\u0646. \u0648\u062c\u062f\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u0644\u0639\u0627\u0645 2025 \u0644\u0640 18 \u062a\u062c\u0631\u0628\u0629 \u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0645\u062d\u0643\u0648\u0645\u0629 \u0634\u0645\u0644\u062a 1408 \u0645\u0634\u0627\u0631\u0643\u064b\u0627 \u0623\u0635\u062d\u0627\u0621 \u062f\u0644\u064a\u0644\u064b\u0627 \u0645\u0646\u062e\u0641\u0636\u064b\u0627 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u060c \u0628\u064a\u0646\u0645\u0627 \u0623\u0628\u0644\u063a\u062a \u0623\u062f\u0644\u0629 \u0627\u0644\u0645\u0631\u0627\u062c\u0639\u0629 \u0627\u0644\u0645\u0646\u0647\u062c\u064a\u0629 \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u0623\u064a\u0636\u064b\u0627 \u0639\u0646 \u0646\u062a\u0627\u0626\u062c \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u064a\u0648\u063a\u0627. \u0644\u0643\u0646 \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0641\u0639\u0644\u062a <strong>\u0644\u064a\u0633<\/strong> \u0627\u062e\u062a\u0628\u0627\u0631 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f \u060c \u0644\u0630\u0644\u0643 \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u062a\u0641\u0633\u064a\u0631 \u0627\u0644\u0623\u062f\u0644\u0629 \u0639\u0644\u0649 \u0623\u0646\u0647\u0627 \u062f\u0644\u064a\u0644 \u0639\u0644\u0649 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0628\u0627\u0644\u0630\u0627\u062a \u064a\u0639\u0627\u0644\u062c \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0623\u0648 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0641\u0636\u0644 \u0646\u0647\u062c \u0647\u0648 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u0643\u0645\u0647\u0627\u0631\u0629 \u0644\u0644\u062a\u0637\u0648\u0631 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627. \u0642\u0645 \u0628\u0628\u0646\u0627\u0621 \u062a\u0648\u0627\u0632\u0646\u0643 \u0623\u0648\u0644\u0627\u064b \u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0645\u0631\u064a\u062d \u0648\u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u0642\u0637 \u0639\u0646\u062f\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0625\u0635\u0627\u0628\u0629 \u0623\u0648 \u0645\u0634\u0643\u0644\u0629 \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0623\u0648 \u0623\u0644\u0645 \u0645\u0633\u062a\u0645\u0631 \u0623\u0648 \u062d\u0627\u0644\u0629 \u0637\u0628\u064a\u0629 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u060c \u0641\u0627\u0637\u0644\u0628 \u0627\u0644\u0645\u0634\u0648\u0631\u0629 \u0627\u0644\u0641\u0631\u062f\u064a\u0629 \u0645\u0646 \u0623\u062e\u0635\u0627\u0626\u064a \u0631\u0639\u0627\u064a\u0629 \u0635\u062d\u064a\u0629 \u0623\u0648 \u0625\u0639\u0627\u062f\u0629 \u062a\u0623\u0647\u064a\u0644 \u0645\u0624\u0647\u0644 \u0642\u0628\u0644 \u0645\u062d\u0627\u0648\u0644\u0629 \u0648\u0636\u0639 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0643\u0627\u0645\u0644.<\/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=\"https:\/\/verywelfit.com\/fitness-and-nutrition-evidence-disclaimers\/\">\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0631\u064a\u0631<\/a>.<\/span><\/p>\n<ol>\n<li>\u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u0644\u0644\u064a\u0648\u063a\u0627 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0641\u064a \u0627\u0644\u0633\u0643\u0627\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24517304\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/24517304\/<\/a><\/li>\n<li>\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0633\u0642\u0648\u0637 \u0648\u0623\u064a\u0636 \u0627\u0644\u0639\u0638\u0627\u0645: \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u0644\u0644\u062a\u062c\u0627\u0631\u0628 \u0627\u0644\u0645\u0639\u0634\u0627\u0629 \u0630\u0627\u062a \u0627\u0644\u0634\u0648\u0627\u0647\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39607489\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/39607489\/<\/a><\/li>\n<li>\u062a\u0639\u0645\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062a\u0646\u0642\u0644 \u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u062a\u0628\u0644\u063a \u0623\u0639\u0645\u0627\u0631\u0647\u0645 60 \u0639\u0627\u0645\u064b\u0627 \u0623\u0648 \u0623\u0643\u062b\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:\/\/pubmed.ncbi.nlm.nih.gov\/26707903\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/26707903\/<\/a><\/li>\n<\/ol>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>\u0648\u0636\u0639 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u0627\u0644\u062f\u0648\u0627\u0631 \u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0628\u0627\u0633\u0645\u0647 \u0627\u0644\u0633\u0646\u0633\u0643\u0631\u064a\u062a\u064a\u0629 Parivrtta Ardha Chandrasana \u060c \u0647\u0648 \u0648\u0636\u0639 \u064a\u0648\u062c\u0627 \u0648\u0627\u0642\u0641 \u0645\u062a\u0642\u062f\u0645 \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0648\u0631\u0643 \u0648\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632. \u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062f\u0648\u0627\u0631\u0629: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/yoga\/revolved-half-moon-yoga-pose-benefits-steps-muscles-safety\/#more-11783\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062f\u0648\u0627\u0631\u0629: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":1222,"featured_media":23962,"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":[1013,11254,11185],"class_list":["post-11783","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-revolved-half-moon-yoga-pose","tag-revolved-half-moon-yoga-pose-benefits","tag-sharon-lebow"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11783","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\/1222"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=11783"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11783\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/23962"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=11783"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=11783"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=11783"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}