{"id":11885,"date":"2026-05-25T19:45:09","date_gmt":"2026-05-25T14:15:09","guid":{"rendered":"https:\/\/verywelfit.com\/?p=11885"},"modified":"2026-07-08T23:15:21","modified_gmt":"2026-07-08T17:45:21","slug":"%d9%85%d8%a7-%d9%87%d9%8a-%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%aa%d9%8a-%d8%b3%d8%aa%d9%83%d9%88%d9%86-%d8%a3%d9%81%d8%b6%d9%84-%d9%84%d8%aa%d8%ad%d8%b3%d9%8a%d9%86-%d8%a7","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/fitness-en\/which-exercises-would-be-best-for-improving-your-push-up-test\/","title":{"rendered":"\u0645\u0627 \u0647\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0633\u062a\u0643\u0648\u0646 \u0623\u0641\u0636\u0644 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u062e\u062a\u0628\u0627\u0631 \u0627\u0644\u062f\u0641\u0639\u061f"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0644\u0637\u0627\u0644\u0645\u0627 \u0643\u0627\u0646\u062a 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\u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u064a \u060c \u0623\u0635\u0628\u062d\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0644\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0639\u0632\u0632 \u0635\u062f\u0631\u064a \u0648\u0643\u062a\u0641\u064a \u0648\u0639\u0636\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0648\u0627\u0644\u0644\u0628 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f. \u0643\u0645\u0627 \u0642\u0627\u0645\u0648\u0627 \u0628\u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a\u062a\u064a \u060c \u0648\u062a\u062d\u0645\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u060c 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\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u064a\u061f<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u064a\u0621 \u0648\u0627\u062d\u062f \u0644\u0627\u062d\u0638\u062a\u0647 \u0634\u062e\u0635\u064a\u064b\u0627 \u0647\u0648 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u062a\u062f\u0631\u0628 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0643\u0641\u0627\u0621\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u0623\u0642\u0648\u0645 \u0628\u062f\u0641\u0639\u0627\u062a \u0627\u0644\u0636\u063a\u0637\u060c \u0623\u0633\u062a\u0647\u062f\u0641 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631\u064a (\u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0643\u0628\u0631\u0649).<\/li>\n\n\n\n<li>\u0627\u0644\u0643\u062a\u0641\u064a\u0646 (\u0627\u0644\u062f\u0644\u062a\u0648).<\/li>\n\n\n\n<li>\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/li>\n\n\n\n<li>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062f\u0631\u0643\u062a \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0627\u0644\u0639\u0644\u0645 \u0648\u0631\u0627\u0621 \u0627\u062e\u062a\u0628\u0627\u0631 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062e\u0627\u0635 \u0628\u064a.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u0644\u0645\u062a \u0623\u0646 \u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a \u0647\u0648 \u0623\u062d\u062f \u0623\u0643\u0628\u0631 \u0627\u0644\u0645\u0641\u0627\u062a\u064a\u062d \u0644\u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062f\u0641\u0639.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u062a\u0643\u0631\u0627\u0631 \u0646\u0641\u0633 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0623\u0628\u062f \u060c \u0628\u062f\u0623\u062a \u0641\u064a \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0645\u0636\u0627\u0639\u0641\u0627\u062a<\/li>\n\n\n\n<li>\u062d\u062f\u0629<\/li>\n\n\n\n<li>\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a<\/li>\n\n\n\n<li>\u062d\u062c\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0645\u062b\u0644 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\u062a\u0642\u062f\u0645\u064a.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u062f\u0641\u0639\u0629 \u0645\u062b\u0627\u0644\u064a\u0629!\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/ba8tr1NzwXU?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<p class=\"wp-block-paragraph\">\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u060c \u0631\u0643\u0632\u062a \u062a\u0645\u0627\u0645\u064b\u0627 \u0639\u0644\u0649 \u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0642\u0628\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0643\u0631\u0627\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u0623\u0641\u0639\u0644 \u0630\u0644\u0643:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a<\/li>\n\n\n\n<li>\u0627\u062c\u0639\u0644 \u064a\u062f\u064a \u0645\u062a\u0628\u0627\u0639\u062f\u0629 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646<\/li>\n\n\n\n<li>\u0627\u062e\u0641\u0636 \u0635\u062f\u0631\u064a \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636<\/li>\n\n\n\n<li>\u0627\u062c\u0639\u0644 \u0645\u0631\u0641\u0642\u064a \u0645\u0637\u0648\u064a \u0642\u0644\u064a\u0644\u0627\u064b<\/li>\n\n\n\n<li>\u0627\u062f\u0641\u0639 \u0644\u0644\u062e\u0644\u0641 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0644\u0628 \u0636\u064a\u0642<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f\u0646\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u0623\u0633\u0644\u0648\u0628\u064a \u0641\u064a \u0627\u0644\u062f\u0641\u0639.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0627\u0626\u0644\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f\u062a\u0646\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0646\u062d\u062f\u0631 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u062f\u0648\u0646 \u0648\u0636\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0643\u062a\u0641\u064a \u0648\u0635\u062f\u0631\u064a.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062f\u0641\u0639 \u0627\u0644\u0645\u0646\u062d\u062f\u0631\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/cfns5VDVVvk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u0623\u0641\u0639\u0644 \u0630\u0644\u0643:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0636\u0639 \u064a\u062f\u064a \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0623\u0648 \u0633\u0637\u062d \u0645\u0631\u062a\u0641\u0639<\/li>\n\n\n\n<li>\u0623\u062f\u0627\u0621 \u0646\u0641\u0633 \u062d\u0631\u0643\u0629 \u0627\u0644\u062f\u0641\u0639<\/li>\n\n\n\n<li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0642\u0648\u0649 \u060c \u062e\u0641\u0636\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0645\u0646\u062d\u062f\u0631 \u0644\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0627\u0633\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/verywelfit.com\/fitness-en\/how-to-do-a-killer-diamond-push-ups\/\" data-wpil-monitor-id=\"1865\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0627\u0633\u064a\u0629<\/a> \u0623\u0635\u0628\u062d\u062a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646\u064a \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u2705 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062f\u0641\u0639 \u0627\u0644\u0645\u0627\u0633 \u0627\u0644\u0645\u062b\u0627\u0644\u064a #horts\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/PPTj-MW2tcs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u0623\u0641\u0639\u0644 \u0630\u0644\u0643:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0636\u0639 \u064a\u062f\u064a \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0635\u062f\u0631\u064a<\/li>\n\n\n\n<li>\u0634\u0643\u0644 \u0627\u0644\u0645\u0627\u0633 \u0628\u0623\u0635\u0627\u0628\u0639\u064a<\/li>\n\n\n\n<li><a href=\"https:\/\/verywelfit.com\/yoga\/best-lower-back-stretches-to-reduce-pain-and-improve-mobility\/\" data-wpil-monitor-id=\"1870\">\u0627\u062e\u0641\u0636 \u0646\u0641\u0633\u064a \u0628\u0628\u0637\u0621 \u0648\u0627\u062f\u0641\u0639 \u0644\u0644\u062e\u0644\u0641<\/a> \u0631\u0641\u0639<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 <a href=\"https:\/\/verywelfit.com\/yoga\/how-i-use-yoga-poses-for-boxers-to-improve-flexibility-and-strength\/\" data-wpil-monitor-id=\"1874\">\u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u0625\u063a\u0644\u0627\u0642 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u064a<\/a> \u0623\u062b\u0646\u0627\u0621 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u062f\u0641\u0639.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0636\u063a\u0637 Plyometric.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f\u062a\u0646\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 Plyometric \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0646\u0641\u062c\u0627\u0631 <a href=\"https:\/\/verywelfit.com\/ai-tools\/free-ai-powered-workout-generator-for-targeted-body-parts\/\" data-wpil-monitor-id=\"1872\">\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/a> \u0627\u0644\u0633\u0631\u0639\u0629.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/iO0sT5FDgj4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u0623\u0641\u0639\u0644 \u0630\u0644\u0643:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0642\u0648\u0645 \u0628\u062f\u0641\u0639 \u0645\u0646\u062a\u0638\u0645.<\/li>\n\n\n\n<li>\u0627\u062f\u0641\u0639 \u0628\u0634\u0643\u0644 \u0645\u062a\u0641\u062c\u0631 \u062d\u062a\u0649 \u062a\u062a\u0631\u0643 \u064a\u062f\u064a \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0627\u0647\u0628\u0637 \u0628\u0647\u062f\u0648\u0621 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f\u062a\u0646\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0647\u0630\u0647 \u0641\u064a \u062a\u0637\u0648\u064a\u0631 \u0623\u0644\u064a\u0627\u0641 \u0639\u0636\u0644\u064a\u0629 \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0627\u0631\u062a\u0639\u0627\u0634 \u0648\u0642\u0648\u0629 \u062f\u0641\u0639 \u0623\u0641\u0636\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0644\u0648\u062d \u062e\u0634\u0628\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u064a\u0621 \u0648\u0627\u062d\u062f \u0627\u0643\u062a\u0634\u0641\u062a\u0647 \u0647\u0648 \u0623\u0646 \u0627\u0644\u0646\u0648\u0627\u0629 \u0627\u0644\u0636\u0639\u064a\u0641\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062f\u0645\u0631 \u0623\u062f\u0627\u0621 \u0627\u0644\u062f\u0641\u0639 \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0644\u0648\u062d \u0644\u0648\u062d 3 \u0646\u0642\u0627\u0637\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/BlG30yKo0S8?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<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f\u062a\u0646\u064a \u0627\u0644\u0623\u0644\u0648\u0627\u062d \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.<\/li>\n\n\n\n<li>\u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0623\u0633\u0627\u0633\u064a.<\/li>\n\n\n\n<li>\u0627\u0644\u0645\u0648\u0642\u0641.<\/li>\n\n\n\n<li>\u0634\u0643\u0644 \u0627\u0644\u0631\u0641\u0639.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u0623\u0641\u0639\u0644 \u0630\u0644\u0643:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0646\u0627 \u0623\u062d\u0645\u0644 \u0644\u0648\u062d \u0627\u0644\u0633\u0627\u0639\u062f<\/li>\n\n\n\n<li><a href=\"https:\/\/verywelfit.com\/fitness-en\/is-there-a-way-for-women-to-workout-and-still-keep-a-feminine-looking-body\/\" data-wpil-monitor-id=\"1871\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0633\u062f\u064a<\/a> \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645<\/li>\n\n\n\n<li>\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062c\u0639\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u064a \u062a\u0634\u0639\u0631 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0636\u063a\u0637 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0627\u0644\u062f\u0645\u0628\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0636\u064a\u0641 <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=\"1869\">\u0623\u0648\u0632\u0627\u0646 \u0631\u0648\u062a\u064a\u0646\u064a \u062a\u0633\u0631\u0639 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u062f\u064a<\/a> \u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u0642\u0648\u0629.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0623\u0641\u0636\u0644 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0639\u0644\u064a\u0645\u064a \u0644\u0636\u063a\u0637 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0644\u0627\u0642\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/1V3vpcaxRYQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u0623\u0641\u0639\u0644 \u0630\u0644\u0643:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0639 \u0627\u0644\u062f\u0645\u0628\u0644<\/li>\n\n\n\n<li>\u0627\u062e\u0641\u0636\u0647\u0645 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u062f\u0631<\/li>\n\n\n\n<li>\u0627\u0636\u063a\u0637 \u0639\u0644\u064a\u0647\u0645 \u0644\u0644\u062e\u0644\u0641<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u0627\u0643\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0646 \u0643\u062b\u0628 \u0646\u0645\u0637 \u0627\u0644\u062f\u0641\u0639 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645 \u0623\u062b\u0646\u0627\u0621 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u062f\u0641\u0639 \u060c \u0645\u0645\u0627 \u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0635\u062f\u0631\u064a \u0648\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0633\u0644\u0628\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f\u062a\u0646\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0633\u0644\u0628\u064a\u0629 \u0639\u0644\u0649 \u0627\u062e\u062a\u0631\u0627\u0642 \u0627\u0644\u0647\u0636\u0627\u0628 \u0639\u0646\u062f\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0635\u0639\u0628\u0629.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u062a\u0645\u0631\u064a\u0646 \u0633\u0644\u0628\u064a\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/otG1M7Xl64I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u0623\u0641\u0639\u0644 \u0630\u0644\u0643:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0645\u0631\u0643\u0632 \u0627\u0644\u0623\u0648\u0644<\/li>\n\n\n\n<li>\u0627\u062e\u0641\u0636 \u062c\u0633\u062f\u064a \u0628\u0628\u0637\u0621 \u0623\u0643\u062b\u0631 \u0645\u0646 5-7 \u062b\u0648\u0627\u0646\u064d<\/li>\n\n\n\n<li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0647\u0628\u0648\u0637<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062f\u0649 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u062a\u064a \u0627\u0644\u063a\u0631\u064a\u0628\u0629 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0639\u0636\u0644\u064a \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0623\u0634\u064a\u0627\u0621 \u0625\u0636\u0627\u0641\u064a\u0629 \u0633\u0627\u0639\u062f\u062a\u0646\u064a \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u062e\u062a\u0628\u0627\u0631 \u0627\u0644\u062f\u0641\u0639.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u0623\u062f\u0631\u0643\u062a \u0623\u0646 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0644\u0627 \u064a\u062a\u0639\u0644\u0642 \u0641\u0642\u0637 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0646\u062a\u0639\u0627\u0634 \u0623\u0641\u0636\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0646\u0627 \u0634\u062e\u0635\u064a\u0627\u064b \u0644\u0627\u062d\u0638\u062a \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u0623\u0639\u0637\u064a\u062a \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0646\u0648\u0645.<\/li>\n\n\n\n<li>\u062a\u0631\u0637\u064a\u0628.<\/li>\n\n\n\n<li>\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629.<\/li>\n\n\n\n<li>\u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0639\u0636\u0644\u0627\u062a\u064a \u0639\u0644\u0649 \u0627\u0644\u0625\u0635\u0644\u0627\u062d \u0648\u0627\u0644\u0646\u0645\u0648 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u0642\u0646\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u0642\u0641\u062a \u0639\u0646 \u0627\u0644\u062a\u0633\u0631\u0639 \u0641\u064a \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0648\u0628\u062f\u0623\u062a \u0641\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647.<\/li>\n\n\n\n<li>\u0648\u0636\u0639 \u0627\u0644\u0643\u0648\u0639 \u0627\u0644\u0645\u0646\u0627\u0633\u0628.<\/li>\n\n\n\n<li>\u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0633\u0646\u062a \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u0643\u0644\u0627\u064b \u0645\u0646 \u0623\u062f\u0627\u0626\u064a \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0627\u062a\u0633\u0627\u0642.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062d\u062f \u0623\u0643\u0628\u0631 \u0627\u0644\u062f\u0631\u0648\u0633 \u0627\u0644\u062a\u064a \u062a\u0639\u0644\u0645\u062a\u0647\u0627 \u0647\u0648 \u0623\u0646 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0645\u0647\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0634\u062f\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0642\u0648\u0629 \u0645\u0646 \u062d\u064a\u0646 \u0644\u0622\u062e\u0631 \u060c \u0623\u0646\u0627 <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=\"1868\">\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0648\u0627\u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0646\u0635\u064a\u062d\u0629 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u062a\u064a \u0633\u0627\u0639\u062f\u062a\u0646\u064a \u0634\u062e\u0635\u064a\u064b\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0627\u0646\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u064a \u0633\u0627\u0639\u062f\u062a\u0646\u064a \u062d\u0642\u064b\u0627 \u0647\u064a \u0641\u0647\u0645 \u0623\u0646 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0636\u0639\u064a\u0641 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0627\u0644\u0636\u0639\u064a\u0641 \u0647\u0645\u0627 \u0645\u0646 \u0623\u0643\u0628\u0631 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0627\u0644\u0646\u0627\u0633 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0642\u062f \u062a\u062d\u0633\u0646\u062a \u0634\u062e\u0635\u064a\u064b\u0627 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0628\u0645\u062c\u0631\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0628\u0642\u064a\u062a \u0648\u0631\u0643\u064a \u0645\u0646 \u0627\u0644\u062a\u0631\u0647\u0644.<\/li>\n\n\n\n<li>\u0623\u0634\u0631\u0643\u062a \u0642\u0644\u0628\u064a \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/li>\n\n\n\n<li>\u062a\u062c\u0646\u0628\u062a \u062d\u0631\u0642 \u0645\u0631\u0641\u0642\u064a \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062d\u062f\u062b\u062a \u0647\u0630\u0647 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0641\u0631\u0642\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u0642\u062f\u0631\u0629 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0631\u0627\u062d\u0629 \u0627\u0644\u0643\u062a\u0641.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0631\u0624\u0649 \u0639\u0644\u0645\u064a\u0629 \u062d\u0641\u0632\u062a\u0646\u064a.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0645\u062a\u0646\u064a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a \u0648\u062a\u0646\u0648\u0639\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0647\u064a \u0645\u0646 \u0628\u064a\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0637\u0631\u0642 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u0627\u0644\u0642\u0648\u0629 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062f\u0641\u0639.<a href=\"https:\/\/www.researchgate.net\/publication\/24408675_Whole-body_vibration_training_increases_muscle_strength_and_mass_in_older_women_A_randomized-controlled_trial\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u0644\u0645\u062a \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0646\u0645\u0648 \u0628\u0634\u0643\u0644 \u0623\u0642\u0648\u0649 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u060c \u0644\u064a\u0633 \u0641\u0642\u0637 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u062a\u0648\u0642\u0641\u062a \u0639\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0641\u0631\u0637 \u0648\u0628\u062f\u0623\u062a \u0641\u064a \u0627\u062d\u062a\u0631\u0627\u0645 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u062c\u062f\u064a\u0629 \u0623\u0643\u0628\u0631.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.verywelfit.com\/2026\/05\/image-19-1024x683.png\" alt=\"\" class=\"wp-image-22327\" style=\"aspect-ratio:23.034313725490197;width:587px;height:auto\" srcset=\"https:\/\/cdn.verywelfit.com\/2026\/05\/image-19-1024x683.png 1024w, https:\/\/cdn.verywelfit.com\/2026\/05\/image-19-300x200.png 300w, https:\/\/cdn.verywelfit.com\/2026\/05\/image-19-768x512.png 768w, https:\/\/cdn.verywelfit.com\/2026\/05\/image-19-18x12.png 18w, https:\/\/cdn.verywelfit.com\/2026\/05\/image-19.png 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><em>\u064a\u0633\u0644\u0637 \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0623\u0646 \u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0644\u064a\u0642 \u062a\u0632\u064a\u062f \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0642\u0627\u0631\u0646\u0629\u064b \u0628\u062f\u0641\u0639\u0627\u062a \u0627\u0644\u0623\u0631\u0636\u064a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u060c \u0644\u0627 \u0633\u064a\u0645\u0627 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0627\u0644\u0643\u0628\u0631\u0649 \u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0639\u0636\u062f\u064a\u0629 \u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062f\u0627\u0644\u064a\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u060c \u0648\u0627\u0644\u0633\u064a\u0631\u0627\u062a\u0648\u0633 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u060c \u0645\u0645\u0627 \u064a\u062f\u0644 \u0639\u0644\u0649 \u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u063a\u064a\u0631 \u0627\u0644\u0645\u0633\u062a\u0642\u0631\u0629 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062f\u0641\u0639\u064a. \u064a\u0648\u0636\u062d \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0647\u062a\u0632\u0627\u0632 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u064a\u062d\u0633\u0646 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u060c \u0648\u0646\u062d\u064a\u0641 <a href=\"https:\/\/verywelfit.com\/fitness-en\/muscle-mass-is-lost-as-we-age-are-you-doing-anything-to-slow-the-process\/\" data-wpil-monitor-id=\"1866\">\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a>, \u060c \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0648\u0638\u064a\u0641\u064a \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0623\u0643\u0628\u0631 \u0633\u0646\u064b\u0627 \u060c \u0645\u0645\u0627 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0641\u0639\u0627\u0644\u064a\u062a\u0647 \u0643\u0637\u0631\u064a\u0642\u0629 \u062a\u062f\u0631\u064a\u0628 \u062f\u0627\u0639\u0645\u0629 \u0644\u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0642\u0648\u0629 \u060c \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a \u060c \u0648\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0634\u0627\u0645\u0644\u0629.<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0623\u0643\u0628\u0631 \u0625\u062f\u0631\u0627\u0643 \u0644\u064a \u062d\u0648\u0644 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0636\u063a\u0637.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0646\u0627 \u062c\u064a\u0633\u0648\u0646 \u0631\u064a\u062f \u060c \u0645\u062f\u0631\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u060c \u0634\u064a\u0621 \u0648\u0627\u062d\u062f \u0641\u0647\u0645\u062a\u0647 \u0623\u062e\u064a\u0631\u064b\u0627 \u0647\u0648 \u0623\u0646 \u062a\u062d\u0633\u064a\u0646 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0644\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u062e\u062a\u0635\u0627\u0631\u0627\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0642\u062f\u0645\u062a \u062a\u0642\u062f\u0645\u0627\u064b \u062d\u0642\u064a\u0642\u064a\u0627\u064b \u0639\u0646\u062f\u0645\u0627 \u0631\u0643\u0632\u062a \u0639\u0644\u0649:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0627\u062a\u0633\u0627\u0642.<\/li>\n\n\n\n<li>\u0627\u0644\u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u062a\u062f\u0631\u064a\u062c\u064a.<\/li>\n\n\n\n<li>\u0627\u0646\u062a\u0639\u0627\u0634 \u0623\u0641\u0636\u0644.<\/li>\n\n\n\n<li>\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628.<\/li>\n\n\n\n<li>\u0627\u0644\u0635\u0628\u0631.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u060c \u0634\u0639\u0631\u062a \u0623\u0646 \u062a\u0642\u062f\u0645\u064a \u0628\u0637\u064a\u0621 \u060c \u0648\u0644\u0643\u0646 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u0632\u0627\u062f\u062a \u0647\u0630\u0647 \u0627\u0644\u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.<\/p>\n\n\n\n<style>\n.custom-quote-wrapper {\n  display: flex;\n  justify-content: center;\n  align-items: center;\n  width: 100%;\n}\n\n.custom-quote {\n  border-top: 1px solid #ccc;\n  margin: 40px 0;\n  padding-top: 20px;\n  position: relative;\n  font-family: 'Georgia', serif;\n  color: #333;\n  max-width: 700px;\n  text-align: left; \/* Align text left *\/\n}\n\n.custom-quote::before {\n  content: \"\u201c\";\n  color: #28a745; \/* Green quotation mark *\/\n  font-size: 60px;\n  position: absolute;\n  top: 10px;\n  left: 0;\n  line-height: 0;\n}\n\n.custom-quote p {\n  font-size: 20px;\n  line-height: 1.6;\n  margin: 0 0 20px 50px; \/* Space for the green quote mark *\/\n  position: relative;\n  z-index: 2;\n}\n\n.custom-quote-author {\n  display: flex;\n  align-items: center;\n  justify-content: flex-start;\n  font-family: 'Arial', sans-serif;\n  font-weight: bold;\n  font-size: 14px;\n  color: #444;\n  text-transform: uppercase;\n  letter-spacing: 0.5px;\n  margin-left: 50px; \/* aligns author text with paragraph *\/\n}\n\n.custom-quote-author img {\n  width: 40px;\n  height: 40px;\n  border-radius: 50%;\n  object-fit: cover;\n  margin-left: 10px;\n}\n<\/style>\n\n<div class=\"custom-quote-wrapper\">\n  <div class=\"custom-quote\">\n    <p>\u201c\u0623\u0646\u0627 <a href=\"https:\/\/verywelfit.com\/yoga\/why-i-feel-nausea-during-yoga-and-how-i-finally-stopped-it\/\" data-wpil-monitor-id=\"1873\">\u062a\u0648\u0642\u0641 \u0639\u0646 \u0645\u0637\u0627\u0631\u062f\u0629 \u0627\u0644\u0627\u062e\u062a\u0635\u0627\u0631\u0627\u062a \u0648\u0628\u062f\u0623\u062a \u0641\u064a \u0627\u0644\u0648\u062b\u0648\u0642 \u0628\u0627\u0644\u0627\u062a\u0633\u0627\u0642 -<\/a> \u0648\u0630\u0644\u0643 \u0639\u0646\u062f\u0645\u0627 \u062a\u063a\u064a\u0631\u062a \u0642\u0648\u0629 \u0627\u0644\u062f\u0641\u0639 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u064a \u062d\u0642\u064b\u0627 \u201d.\u201d<\/p>\n    <div class=\"custom-quote-author\">\n      - \u062c\u064a\u0633\u0648\u0646 \u0631\u064a\u062f \u0645\u062f\u0631\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629\n      <img decoding=\"async\" src=\"https:\/\/cdn.verywelfit.com\/2026\/05\/Jason-Reed.png\" alt=\"\u062c\u064a\u0633\u0648\u0646 \u0631\u064a\u062f\">\n    <\/div>\n  <\/div>\n<\/div>\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-68f8b0bccc662\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">1. \u0643\u0645 \u0639\u062f\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u0623\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0644\u0627\u062c\u062a\u064a\u0627\u0632 \u0627\u062e\u062a\u0628\u0627\u0631 \u0644\u064a\u0627\u0642\u0629 \u0642\u064a\u0627\u0633\u064a\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0639\u062a\u0645\u062f \u0647\u0630\u0627 \u0639\u0644\u0649 \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u060c \u0648\u0644\u0643\u0646 \u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0631\u062c\u0627\u0644 \u0625\u0644\u0649 \u0623\u062f\u0627\u0621 30-50 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0641\u064a \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u060c \u0628\u064a\u0646\u0645\u0627 \u0642\u062f \u064a\u064f\u0637\u0644\u0628 \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0640 20-35 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0bccc665\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">2. \u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u062a\u062d\u0633\u064a\u0646 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0641\u064a \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0641\u0642\u0637\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645 \u060c \u064a\u0645\u0643\u0646\u0643 \u0625\u062c\u0631\u0627\u0621 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u063a\u0636\u0648\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0648\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0644\u0631\u0624\u064a\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u062c\u0648\u0647\u0631\u064a\u0629 \u060c \u0627\u0633\u062a\u0647\u062f\u0641 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 4-6 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0bccc666\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">3. \u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0623\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0643\u0644 \u064a\u0648\u0645\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0643\u0644 \u064a\u0648\u0645 \u0625\u0644\u0649 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u062a\u0639\u0628 \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u062d\u0631\u064a\u0635\u064b\u0627. \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0643\u0644 \u064a\u0648\u0645 \u060c \u0645\u0645\u0627 \u064a\u062a\u064a\u062d \u0648\u0642\u062a\u064b\u0627 \u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0bccc667\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">4. \u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u062a\u062c\u0646\u0628 \u0622\u0644\u0627\u0645 \u0627\u0644\u0643\u062a\u0641 \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u062a\u0623\u0643\u062f \u0645\u0646 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0627\u0631\u062c \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u062c\u0630\u0639\u0643. \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0643\u062a\u0641 \u060c \u0641\u062a\u062d\u0642\u0642 \u0645\u0646 \u0634\u0643\u0644\u0643 \u060c \u0648\u0641\u0643\u0631 \u0641\u064a \u0625\u0636\u0627\u0641\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u0634\u062f \u0627\u0644\u0648\u062c\u0647 \u0644\u062a\u0642\u0648\u064a\u0629 \u0643\u062a\u0641\u064a\u0643.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0bccc668\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">5. \u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0641\u0639\u0627\u0644\u0629\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0642\u062f\u0645 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0641\u064a \u0623\u0633\u0631\u0639 \u0648\u0642\u062a \u0645\u0645\u0643\u0646 \u060c \u062d\u064a\u062b \u062a\u0634\u063a\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/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\">\u0645\u0646 \u0628\u0644\u062f\u064a <a href=\"https:\/\/verywelfit.com\/yoga\/how-to-prevent-wrist-pain-in-yoga-my-personal-experience-expert-advice\/\" data-wpil-monitor-id=\"1867\">\u062a\u062c\u0631\u0628\u0629 \u0634\u062e\u0635\u064a\u0629<\/a>, \u060c \u064a\u062a\u0637\u0644\u0628 \u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0621 \u0627\u062e\u062a\u0628\u0627\u0631 \u0627\u0644\u062f\u0641\u0639 \u0627\u0644\u062e\u0627\u0635 \u0628\u064a \u0623\u0643\u062b\u0631 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0636\u063a\u0637 \u0644\u0627 \u0646\u0647\u0627\u064a\u0629 \u0644\u0647\u0627 \u0643\u0644 \u064a\u0648\u0645. \u0625\u0646 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0623\u062d\u062f\u062b\u062a \u0641\u0631\u0642\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u0646\u062a\u0627\u0626\u062c\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0639\u0628\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0642\u064a\u0627\u0633\u064a\u0629 \u060c \u0648\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0646\u062d\u062f\u0631\u0629 \u060c \u0648\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0627\u0633\u064a\u0629 \u060c \u0648\u0627\u0644\u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062e\u0634\u0628\u064a\u0629 \u060c \u0648\u0645\u0643\u0627\u0628\u0633 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0627\u0644\u062f\u0645\u0628\u0644 \u060c \u0648\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u060c \u0648\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u062f\u0641\u0639 \u0627\u0644\u0633\u0644\u0628\u064a\u0629 \u060c \u0643\u0644\u0647\u0627 \u062f\u0648\u0631\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0641\u064a \u0645\u0633\u0627\u0639\u062f\u062a\u064a \u0639\u0644\u0649 \u0623\u0646 \u0623\u0635\u0628\u062d \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u062b\u0642\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0623\u0647\u0645 \u0645\u0646 \u0630\u0644\u0643 \u060c \u062a\u0639\u0644\u0645\u062a \u0623\u0646 \u0627\u0644\u062c\u0647\u062f \u0648\u0627\u0644\u0635\u0628\u0631 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u064a\u0646\u062a\u062c\u0627\u0646 \u062f\u0627\u0626\u0645\u064b\u0627 \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 \u0645\u0646 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u062a\u0633\u0631\u0639 \u0641\u064a \u0627\u0644\u062a\u0642\u062f\u0645.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+2 \u0645\u0635\u0627\u062f\u0631<\/h4>\n<div class=\"accordion-container\">\n<p><span style=\"font-size: 14px;\">\u0644\u062f\u0649 Fittofar \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:\/\/fittofar.com\/fitness-and-nutrition-evidence-disclaimers\/\" target=\"_blank\" rel=\"noopener\">\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0631\u064a\u0631<\/a>.<\/span><\/p>\n<ol>\n<li>\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0645\u0639 \u0623\u0646\u0638\u0645\u0629 \u062a\u062f\u0631\u064a\u0628 \u062a\u0639\u0644\u064a\u0642 \u0645\u062e\u062a\u0644\u0641\u0629 \u061b; <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4126284\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4126284\/<\/a><\/li>\n<li>\u064a\u0632\u064a\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0647\u062a\u0632\u0627\u0632 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0646 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0643\u062a\u0644\u0629 \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0623\u0643\u0628\u0631 \u0633\u0646\u064b\u0627: \u062a\u062c\u0631\u0628\u0629 \u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0645\u0636\u0628\u0648\u0637\u0629 \u061b; <a href=\"https:\/\/www.researchgate.net\/publication\/24408675_Whole-body_vibration_training_increases_muscle_strength_and_mass_in_older_women_A_randomized-controlled_trial\" target=\"_blank\" rel=\"noopener\">https:\/\/www.researchgate.net\/publication\/24408675_Whole-body_vibration_training_increases_muscle_strength_and_mass_in_older_women_A_randomized-controlled_trial<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0644\u0637\u0627\u0644\u0645\u0627 \u0643\u0627\u0646\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0631\u062d\u0644\u062a\u064a \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u062e\u062a\u0628\u0631 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u062a\u062e\u062a\u0628\u0631 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u0627\u0646\u0636\u0628\u0627\u0637 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"\u0645\u0627 \u0647\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0633\u062a\u0643\u0648\u0646 \u0623\u0641\u0636\u0644 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\u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":2,"featured_media":22333,"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":[2],"tags":[11205,55,11204],"class_list":["post-11885","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-en","tag-push-up-test","tag-uttam","tag-which-exercises-would-be-best-for-improving-your-push-up-test"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11885","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=11885"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11885\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/22333"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=11885"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=11885"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=11885"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}