{"id":11983,"date":"2026-08-03T19:59:53","date_gmt":"2026-08-03T14:29:53","guid":{"rendered":"https:\/\/verywelfit.com\/?p=11983"},"modified":"2026-08-03T20:00:05","modified_gmt":"2026-08-03T14:30:05","slug":"%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%af%d9%81%d8%b9-%d9%85%d8%a7-%d9%8a%d8%b5%d9%84-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d8%ae%d8%b7%d9%88%d8%a7%d8%aa-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%b9%d9%85%d9%84","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/yoga-push-up-benefits-steps-muscles-worked-beginner-guide\/","title":{"rendered":"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0648\u0639\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062f\u0644\u064a\u0644 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646"},"content":{"rendered":"<p class=\"wp-block-paragraph\">The first time I tried a yoga push up, I assumed it would be easier than a traditional push-up because the word &#8220;yoga&#8221; made me think of slow stretching and gentle movements.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I couldn&#8217;t have been more wrong.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u063a\u0636\u0648\u0646 \u0628\u0636\u0639 \u0645\u0631\u0627\u062a \u060c \u0623\u062f\u0631\u0643\u062a \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0627 \u064a\u062a\u062d\u062f\u0649 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u062f\u064a \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u064a\u062a\u062d\u062f\u0649 \u0623\u064a\u0636\u064b\u0627 \u062a\u0648\u0627\u0632\u0646\u064a \u0648\u0645\u0631\u0648\u0646\u062a\u064a \u0648\u062a\u0646\u0633\u064a\u0642\u064a \u0648\u062a\u0646\u0641\u0633\u064a. \u0639\u0644\u0649 \u0639\u0643\u0633 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0642\u064a\u0627\u0633\u064a \u060c \u062a\u062c\u0645\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647\u0627 \u0645\u0639 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u060c \u0645\u0645\u0627 \u064a\u062e\u0644\u0642 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u064a\u0634\u0639\u0631 \u0628\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0646\u0634\u064a\u0637.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One reason I appreciate yoga push ups is that they don&#8217;t just focus on building muscle. They also encourage better posture, body awareness, and mobility. Whether you&#8217;re new to <a href=\"https:\/\/verywelfit.com\/fitness-en\/how-i-implemented-yololarys-workout-and-diet-plan-in-my-daily-routine\/\" data-wpil-monitor-id=\"2188\">\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u0648 \u0627\u0644\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0625\u0636\u0627\u0641\u0629 \u062a\u0646\u0648\u0639 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a>, \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0625\u0636\u0627\u0641\u0629 \u0642\u064a\u0645\u0629 \u0639\u0646\u062f \u0623\u062f\u0627\u0626\u0647\u0627 \u0628\u062a\u0642\u0646\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In this guide, I&#8217;ll explain what a yoga push up is, how to perform it correctly, the muscles it works, and <a href=\"https:\/\/verywelfit.com\/fitness-en\/how-i-improved-my-squat-depth-practical-tips-that-actually-work\/\" data-wpil-monitor-id=\"2194\">\u0646\u0635\u0627\u0626\u062d \u0639\u0645\u0644\u064a\u0629<\/a> \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0623\u0645\u0627\u0646.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0645\u0627 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627\u061f<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u0644\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0645\u0632\u062c \u0639\u0646\u0627\u0635\u0631 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0645\u0639 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u062a\u062f\u0641\u0642\u0629.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30284496\/\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0631\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0648\u0627\u0642\u0641 \u0645\u062b\u0644:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0648\u062d \u062e\u0634\u0628\u064a<\/li>\n\n\n\n<li>chaturanga (\u0644\u0648\u062d\u0629 \u0645\u0646\u062e\u0641\u0636\u0629)<\/li>\n\n\n\n<li>\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0623\u0648 \u0627\u0644\u0643\u0648\u0628\u0631\u0627<\/li>\n\n\n\n<li>\u0643\u0644\u0628 \u0645\u062a\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636 \u0641\u064a \u062d\u0631\u0643\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0633\u062a\u0645\u0631\u0629 \u060c \u0641\u0625\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0637\u0648\u0631 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0639\u0643\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0624\u0643\u062f \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u062f\u0641\u0639 \u060c \u062a\u0634\u062c\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0646\u0637\u0627\u0642 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u0646\u0633\u064a\u0642 \u0643\u0644 \u0645\u0631\u062d\u0644\u0629 \u0645\u0639 \u062a\u0646\u0641\u0633\u0643.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0646\u0637\u0628\u0627\u0639\u064a \u0627\u0644\u0623\u0648\u0644 \u0639\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u0634\u0627\u0647\u062f\u062a \u0634\u062e\u0635\u064b\u0627 \u0645\u0627 \u064a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0623\u0648\u0644 \u0645\u0631\u0629 \u060c \u0628\u062f\u0627 \u0627\u0644\u0623\u0645\u0631 \u0633\u0644\u0633\u064b\u0627 \u0648\u0633\u0647\u0644\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062c\u0631\u0628\u062a\u0647 \u0628\u0646\u0641\u0633\u064a \u060c \u0623\u062f\u0631\u0643\u062a \u0628\u0633\u0631\u0639\u0629 \u0623\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u062c\u064a\u062f \u064a\u062a\u0637\u0644\u0628:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0643\u062a\u0641<\/li>\n\n\n\n<li>\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/li>\n\n\n\n<li>\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0631\u0643<\/li>\n\n\n\n<li>\u0645\u0631\u0648\u0646\u0629 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629<\/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\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u0633\u0631\u0639 \u0641\u064a \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u060c \u0648\u062c\u062f\u062a \u0623\u0646 \u0627\u0644\u062a\u0628\u0627\u0637\u0624 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0645\u0646 \u0623\u064a\u0646 \u0646\u0634\u0623\u062a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The yoga push up doesn&#8217;t come from one traditional yoga pose. Instead, it evolved from <strong>\u064a\u0648\u062c\u0627 \u0641\u064a\u0646\u064a\u0627\u0633\u0627<\/strong>, \u060c \u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0630\u064a \u062a\u062a\u062f\u0641\u0642 \u0641\u064a\u0647 \u0627\u0644\u0645\u0648\u0627\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0645\u0631 \u0645\u0646 \u062d\u0631\u0643\u0629 \u0625\u0644\u0649 \u0623\u062e\u0631\u0649 \u0628\u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0645\u0639 \u0627\u0644\u062a\u0646\u0641\u0633.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062a\u0636\u0645\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062f\u0631\u0648\u0633 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0633\u0644\u0633\u0644\u0627\u064b \u064a\u0633\u0645\u0649 \u0641\u064a\u0646\u064a\u0627\u0633\u0627 \u062a\u062f\u0641\u0642\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0646\u062a\u0642\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0644\u0648\u062d \u062e\u0634\u0628\u064a \u0645\u0631\u062a\u0641\u0639<\/li>\n\n\n\n<li><a href=\"https:\/\/verywelfit.com\/yoga\/how-to-do-chaturanga-yoga-push-up-a-comprehensive-guide\/\" data-wpil-monitor-id=\"2187\">chaturanga dandasana<\/a><\/li>\n\n\n\n<li>\u0643\u0644\u0628 \u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0639\u0644\u0649<\/li>\n\n\n\n<li>\u0643\u0644\u0628 \u0645\u062a\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0627\u0645 \u0645\u062d\u062a\u0631\u0641\u0648 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0648\u0642\u062a \u0644\u0627\u062d\u0642 \u0628\u062a\u0643\u064a\u064a\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0633\u0644\u0633\u0644 \u0627\u0644\u0645\u062a\u062f\u0641\u0642 \u0625\u0644\u0649 \u0645\u0627 \u064a\u0634\u064a\u0631 \u0625\u0644\u064a\u0647 \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0622\u0646 \u0628\u0627\u0633\u0645 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Today, it&#8217;s commonly used in:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0631\u0648\u0633 \u0627\u0644\u064a\u0648\u062c\u0627<\/li>\n\n\n\n<li>\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629<\/li>\n\n\n\n<li><a href=\"https:\/\/verywelfit.com\/fitness-en\/the-ultimate-guide-to-hiit-workouts-for-women\/\" data-wpil-monitor-id=\"2195\">\u062a\u062f\u0631\u064a\u0628\u0627\u062a HIIT<\/a><\/li>\n\n\n\n<li>\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0642\u0644<\/li>\n\n\n\n<li>\u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u062e\u062a\u0644\u0641 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u062f\u064a\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0643\u0644\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u064a\u0646 \u064a\u0642\u0648\u064a\u0627\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u060c \u0625\u0644\u0627 \u0623\u0646\u0647\u0645\u0627 \u064a\u0624\u0643\u062f\u0627\u0646 \u0639\u0644\u0649 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0645\u064a\u0632\u0629<\/th><th>\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0631\u0641\u0639<\/th><th>\u0627\u0644\u062a\u0645\u0647\u064a\u062f \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a<\/th><\/tr><\/thead><tbody><tr><td>\u062d\u0631\u0643\u0629<\/td><td>\u062a\u0633\u0644\u0633\u0644 \u0627\u0644\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a<\/td><td>\u0635\u0639\u0648\u062f\u0627 \u0648\u0647\u0628\u0648\u0637\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u0627<\/td><\/tr><tr><td>\u062a\u0646\u0627\u0633\u0642<\/td><td>\u0633\u0627\u0645 \u0631\u0641<\/td><td>\u0627\u0639\u062a\u062f\u0627\u0644\u064a<\/td><\/tr><tr><td>\u0627\u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0623\u0633\u0627\u0633\u064a<\/td><td>\u0633\u0627\u0645 \u0631\u0641<\/td><td>\u0633\u0627\u0645 \u0631\u0641<\/td><\/tr><tr><td>\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641<\/td><td>\u0623\u0639\u0638\u0645<\/td><td>\u0627\u0639\u062a\u062f\u0627\u0644\u064a<\/td><\/tr><tr><td>\u062a\u0643\u0627\u0645\u0644 \u0627\u0644\u064a\u0648\u062c\u0627<\/td><td>\u0646\u0639\u0645<\/td><td>\u0644\u0627<\/td><\/tr><tr><td>\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u062a\u0646\u0641\u0633<\/td><td>\u0642\u0648\u064a<\/td><td>\u0627\u0639\u062a\u062f\u0627\u0644\u064a<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u062a\u0647\u062f\u0641 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0642\u0648\u0629 \u0627\u0644\u062f\u0641\u0639 \u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u062c\u0645\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f \u0645\u0633\u062a\u0645\u0631.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0639\u0645\u0644\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062d\u062f \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644\u0646\u064a \u0623\u0633\u062a\u0645\u062a\u0639 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0647\u0648 \u0623\u0646\u0647\u0627 \u062a\u0634\u0627\u0631\u0643 \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.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38116582\/\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><sup>,<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31584855\/\" target=\"_blank\" rel=\"noopener\">(3)<\/a><\/sup><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0635\u062f\u0631 (\u0627\u0644\u0635\u062f\u0631\u064a\u0629).<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u0641\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0642\u0648\u0629 \u0627\u0644\u062f\u0641\u0639 \u0623\u062b\u0646\u0627\u0621 \u0645\u0631\u062d\u0644\u062a\u064a \u0627\u0644\u062e\u0641\u0636 \u0648\u0627\u0644\u0636\u063a\u0637.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0643\u062a\u0641\u064a\u0646 (\u0627\u0644\u062f\u0644\u062a\u0648).<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u0645\u0644 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0639\u0644\u0649 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0628\u064a\u0646 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u062f\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0648\u0623\u0646\u062a \u062a\u0636\u063a\u0637 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062e\u0627\u0635 \u0628\u0643:<\/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>\u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u062a\u0639\u0631\u0636\u0629<\/li>\n\n\n\n<li>\u0645\u0646\u062d\u0631\u0641<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0639\u0645\u0644 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u062c\u0630\u0639\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062a\u0633\u0644\u0633\u0644\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0644\u0627\u062a\u064a\u0633\u0645\u0648\u0633 \u062f\u0648\u0631\u0633\u064a<\/li>\n\n\n\n<li>\u0627\u0644\u0645\u0639\u064a\u0646\u0627\u062a<\/li>\n\n\n\n<li>\u0634\u0628\u0647 \u062d\u0644\u0628\u0629<\/li>\n\n\n\n<li>\u0633\u0628\u064a\u0643\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u062f\u0639\u0645 \u0627\u0644\u0645\u0648\u0642\u0641 \u0648\u062b\u0628\u0627\u062a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u0644\u0648\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0628\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644 \u060c \u0641\u0625\u0646 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0645\u062a\u062f\u0627\u062f \u0644\u0637\u064a\u0641 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0630\u0644\u0643 <a href=\"https:\/\/verywelfit.com\/yoga\/how-i-use-yoga-poses-for-boxers-to-improve-flexibility-and-strength\/\" data-wpil-monitor-id=\"2193\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/a> \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0639\u062c\u0648\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0639\u062c\u0648\u0644 \u0641\u064a \u062b\u0628\u0627\u062a \u0627\u0644\u0643\u0627\u062d\u0644 \u0648\u064a\u062a\u0645 \u0634\u062f\u0647\u0627 \u0623\u064a\u0636\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0646\u0647\u0627\u0626\u064a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f \u0625\u0634\u0631\u0627\u0643 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0623\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0639\u0645\u0644 \u0645\u0639\u064b\u0627\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629<\/li>\n\n\n\n<li>\u062a\u0646\u0633\u064a\u0642 \u0627\u0644\u062c\u0633\u0645<\/li>\n\n\n\n<li>\u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a<\/li>\n\n\n\n<li>\u062b\u0628\u0627\u062a<\/li>\n\n\n\n<li>\u062c\u0648\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0639\u0632\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 \u060c \u062a\u062f\u0631\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0631\u0643 \u0643\u0646\u0638\u0627\u0645 \u0645\u062a\u0643\u0627\u0645\u0644.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0627\u0644\u064a\u0648\u063a\u0627 \u062f\u0641\u0639 \u0644\u0623\u0639\u0644\u0649 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u0644\u0645 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0645\u0646 \u0625\u0643\u0645\u0627\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0648\u0635\u064a \u062f\u0627\u0626\u0645\u064b\u0627 \u0628\u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0628\u0637\u0621 \u0642\u0628\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0631\u0639\u0629 \u0623\u0648 \u0627\u0644\u062d\u062c\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 1: \u0627\u0628\u062f\u0623 \u0641\u064a \u0644\u0648\u062d \u0645\u0631\u062a\u0641\u0639.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0628\u062f\u0623 \u0628\u0640:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u064a\u062f\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643<\/li>\n\n\n\n<li>\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0633\u062a\u0642\u064a\u0645\u0629<\/li>\n\n\n\n<li>\u062a\u0634\u0627\u0631\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/li>\n\n\n\n<li>\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/li>\n\n\n\n<li>\u062c\u0633\u0645 \u064a\u0634\u0643\u0644 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062c\u0646\u0628 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0648\u0631\u0643\u064a\u0646 \u0628\u0627\u0644\u062a\u0631\u0647\u0644 \u0623\u0648 \u0627\u0644\u0631\u0641\u0639 \u0639\u0627\u0644\u064a\u0627\u064b.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 2: \u062e\u0641\u0636 \u0625\u0644\u0649 Chaturanga.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0634\u0647\u064a\u0642 \u0623\u0648 \u0627\u0644\u0632\u0641\u064a\u0631 (\u062d\u0633\u0628 \u062a\u0642\u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u064a\u0643) \u060c \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0628\u0637\u0621.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u062c\u0639\u0644 \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u0636\u0644\u0648\u0639\u0643 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0647\u0627 \u0628\u0627\u0644\u062e\u0631\u0648\u062c \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u062e\u0641\u0636 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0645\u0633\u062a\u0642\u064a\u0645 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 3: \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 \u0643\u0644\u0628 \u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u062d\u0631\u062c \u0643\u062a\u0641\u064a\u0643 \u0644\u0644\u062e\u0644\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0636\u063a\u0637 \u0645\u0646 \u062e\u0644\u0627\u0644 \u064a\u062f\u064a\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0639 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0648\u0631\u0643\u064a\u0646 \u0628\u0627\u0644\u062a\u062d\u0631\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0643\u062a\u0641\u064a\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0623\u0630\u0646\u064a\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 4: \u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0636\u063a\u0637 \u0628\u0642\u0648\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649 \u0648\u0627\u0644\u062e\u0644\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0648\u0645\u064a \u0628\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0637\u0627\u0644\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u0645\u062d \u0644\u0643\u0639\u0628\u064a\u0643 \u0628\u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0631\u0641\u0642 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your body should resemble an inverted &#8220;V.&#8221;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 5: \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0627\u0644\u0639\u0627\u0644\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Shift your body forward until you&#8217;re back in the plank position.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u064a\u0643\u0645\u0644 \u062a\u0643\u0631\u0627\u0631 \u0648\u0627\u062d\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0631\u0631 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0628\u0637\u064a\u0626\u0629 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a\u0647\u0627.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0633\u0644\u064a\u0645.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u064a\u0621 \u0648\u0627\u062d\u062f \u062a\u0639\u0644\u0645\u062a\u0647 \u0628\u0633\u0631\u0639\u0629 \u0647\u0648 \u0623\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u064a\u062d\u062f\u062b \u0641\u0631\u0642\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627 \u0645\u0646 \u062d\u0628\u0633 \u0623\u0646\u0641\u0627\u0633\u0643:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u064a\u0633\u062a\u0646\u0634\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062d\u0636\u064a\u0631.<\/li>\n\n\n\n<li>\u0627\u0644\u0632\u0641\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062e\u0641\u0636.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u0635\u062f\u0631\u0643.<\/li>\n\n\n\n<li>\u0627\u0632\u0641\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0636\u063a\u0637 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0639\u062f \u062a\u0632\u0627\u0645\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0639 \u0627\u0644\u062d\u0631\u0643\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=\"2203\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0648\u062a\u0642\u0644\u064a\u0644<\/a> \u062a\u0648\u062a\u0631 \u063a\u064a\u0631 \u0636\u0631\u0648\u0631\u064a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u0648\u0627\u0641\u0642 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u0648\u0627\u0641\u0642 \u0627\u0644\u062c\u064a\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 <a href=\"https:\/\/verywelfit.com\/nutrition\/are-graham-crackers-healthy-nutrition-benefits-risks-weight-loss-guide\/\" data-wpil-monitor-id=\"2201\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0648\u0635\u064a \u0628\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0646\u0642\u0627\u0637:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0642\u0628\u062a\u0643 \u0645\u062d\u0627\u064a\u062f\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0623\u0648 \u0625\u0633\u0642\u0627\u0637 \u0631\u0623\u0633\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0625\u0634\u0631\u0627\u0643 \u0642\u0644\u0628\u0643.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062e\u064a\u0644 \u0631\u0633\u0645 \u0632\u0631 \u0628\u0637\u0646\u0643 \u0628\u0631\u0641\u0642 \u0646\u062d\u0648 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0633\u062a\u0631\u062e\u0650 \u0643\u062a\u0641\u064a\u0643.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062c\u0646\u0628 \u0647\u0632 \u0643\u062a\u0641\u064a\u0643 \u062a\u062c\u0627\u0647 \u0623\u0630\u0646\u064a\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0628\u0642 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0642\u0631\u064a\u0628\u064a\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0628\u0627\u0644\u062a\u0648\u0647\u062c \u0628\u0634\u0643\u0644 \u0645\u0641\u0631\u0637 \u064a\u0636\u0639 \u0636\u063a\u0637\u064b\u0627 \u0625\u0636\u0627\u0641\u064a\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u062d\u0631\u0643 \u0628\u0628\u0637\u0621.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u0645\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062e\u0627\u0636\u0639\u0629 \u0644\u0644\u0631\u0642\u0627\u0628\u0629 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0642\u0646\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0636\u063a\u0637 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0643\u0627\u0645\u0644 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u060c \u062c\u0631\u0628 \u0647\u0630\u0647 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0623\u0633\u0647\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0631\u0643\u0628\u0629 \u0631\u0641\u0639.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u062b\u0646\u0627\u0621 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062e\u0641\u0636.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0631\u0641\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0645\u0642\u0639\u062f<\/li>\n\n\n\n<li>\u0643\u062a\u0644 \u0627\u0644\u064a\u0648\u062c\u0627<\/li>\n\n\n\n<li>\u0643\u0631\u0633\u064a \u0642\u0648\u064a<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0632\u0627\u0648\u064a\u0629 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0643\u0645\u064a\u0629 <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=\"2196\">\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/a> \u064a\u062c\u0628 \u0623\u0646 \u062a\u0631\u0641\u0639.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0646\u0637\u0627\u0642 \u0623\u0642\u0635\u0631 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627 \u0645\u0646 <a href=\"https:\/\/verywelfit.com\/fitness-en\/how-do-you-lower-your-heart-rate-after-exercise-10-best-ways\/\" data-wpil-monitor-id=\"2206\">\u062e\u0641\u0636 \u0643\u0644 \u0627\u0644\u0637\u0631\u064a\u0642<\/a> \u0625\u0644\u0649 Chaturanga \u060c \u0627\u0628\u062f\u0623 \u0628\u0645\u062f\u0649 \u0623\u0635\u063a\u0631 \u0648\u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0645\u0642 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0639 \u062a\u062d\u0633\u0646 \u0627\u0644\u0642\u0648\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0645\u0646 \u064a\u0645\u0643\u0646\u0647 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u062a\u0643\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0641\u0631\u0627\u062f\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0639\u0644\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/li>\n\n\n\n<li>\u0645\u0645\u0627\u0631\u0633\u0648 \u0627\u0644\u064a\u0648\u062c\u0627<\/li>\n\n\n\n<li>\u0639\u0634\u0627\u0642 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/li>\n\n\n\n<li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644<\/li>\n\n\n\n<li>\u0627\u0644\u0646\u0627\u0633 \u064a\u0631\u064a\u062f\u0648\u0646 \u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644<\/li>\n\n\n\n<li>\u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0642\u0644<\/li>\n\n\n\n<li>\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0644\u064a\u0627\u0642\u0629 \u0648\u0638\u064a\u0641\u064a\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0645\u0639 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u060c \u064a\u062c\u0628 \u0639\u0644\u0649 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0625\u0635\u0627\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0643\u062a\u0641 \u0623\u0648 \u0627\u0644\u0631\u0633\u063a \u0623\u0648 \u0627\u0644\u0638\u0647\u0631 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0623\u062e\u0635\u0627\u0626\u064a \u0631\u0639\u0627\u064a\u0629 \u0635\u062d\u064a\u0629 \u0645\u0624\u0647\u0644 \u0623\u0648 \u0645\u0639\u0627\u0644\u062c \u0637\u0628\u064a\u0639\u064a \u0642\u0628\u0644 \u0625\u0636\u0627\u0641\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0647\u0645.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u0645 \u0639\u062f\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u064a\u0641\u0639\u0644\u0647\u0627 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f \u0627\u0644\u0628\u062f\u0621 \u060c \u0623\u0648\u0635\u064a \u0628\u062a\u062d\u062f\u064a\u062f \u0623\u0648\u0644\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0643\u0631\u0627\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u062a\u0643\u0648\u0646 \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u0628\u0633\u064a\u0637\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646:<\/strong> 5-8 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u00d7 2-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/li>\n\n\n\n<li><strong>\u0645\u062a\u0648\u0633\u0637:<\/strong> 8-12 \u062a\u0643\u0631\u0627\u0631 \u00d7 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/li>\n\n\n\n<li><strong>\u0645\u062a\u0642\u062f\u0645:<\/strong> 12-15 \u062a\u0643\u0631\u0627\u0631 \u00d7 3-4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0631\u0627\u062d\u0629 <strong>30-60 \u062b\u0627\u0646\u064a\u0629<\/strong> \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0627\u0644\u062a\u0648\u0642\u0641 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0623\u0648 \u0641\u0642\u062f\u062a \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u0623\u0635\u0628\u062d\u062a \u0645\u0631\u062a\u0627\u062d\u064b\u0627 \u0644\u0644\u062d\u0631\u0643\u0629 \u060c \u0623\u062f\u0631\u0643\u062a \u0623\u0646 \u0623 <strong>\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0631\u0641\u0639<\/strong> \u0647\u0648 \u0623\u0643\u062b\u0631 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. \u0641\u0647\u0648 \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647 \u0641\u064a \u062a\u0633\u0644\u0633\u0644 \u0645\u062a\u062f\u0641\u0642 \u0648\u0627\u062d\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0645\u0646\u0637\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u060c \u0641\u0625\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u062c\u0630\u0628 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0639 \u062a\u0634\u062c\u064a\u0639 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0642\u0638\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Let&#8217;s <a href=\"https:\/\/verywelfit.com\/yoga\/ambuja-mudra-exploring-its-benefits-and-simple-steps-to-practice\/\" data-wpil-monitor-id=\"2204\">\u0627\u0643\u062a\u0634\u0641 \u0623\u0643\u0628\u0631 \u0627\u0644\u0641\u0648\u0627\u0626\u062f<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u064a\u0628\u0646\u064a \u0642\u0648\u0629 \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\">\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631\u0647\u0627 \u0648\u0636\u0648\u062d\u0627 <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=\"2200\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0647\u064a \u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062e\u0644\u0627\u0644 \u0643\u0644 \u062a\u0643\u0631\u0627\u0631\u060c \u062a\u0639\u0645\u0644 \u0639\u062f\u0629 \u0639\u0636\u0644\u0627\u062a \u0645\u0639\u0627\u064b\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0635\u0646\u062f\u0648\u0642<\/li>\n\n\n\n<li>\u0623\u0643\u062a\u0627\u0641<\/li>\n\n\n\n<li>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629<\/li>\n\n\n\n<li>\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Because you&#8217;re lifting your own body weight, the exercise gradually improves muscular endurance and functional strength.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u064a\u0645\u0643\u0646 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0623\u0642\u0648\u0649 \u0623\u0646 \u062a\u062c\u0639\u0644 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 - \u0645\u062b\u0644 \u0631\u0641\u0639 \u0627\u0644\u0628\u0642\u0627\u0644\u0629 \u0623\u0648 \u062f\u0641\u0639 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 - \u0623\u0633\u0647\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2 \u064a\u0642\u0648\u064a \u0642\u0644\u0628\u0643.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">A yoga push up isn&#8217;t just about your arms.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u062a\u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0639\u0644\u0649 \u0645\u0646\u0639:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0642\u0648\u0633 \u0645\u0641\u0631\u0637 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/li>\n\n\n\n<li>\u062a\u0631\u0647\u0644 \u0627\u0644\u0648\u0631\u0643<\/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<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0633\u0627\u0647\u0645 \u0646\u0648\u0627\u0629 \u0623\u0642\u0648\u0649 \u0641\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644<\/li>\n\n\n\n<li>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/li>\n\n\n\n<li>\u062b\u0628\u0627\u062a \u0623\u0643\u0628\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/li>\n\n\n\n<li>\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u064a\u062d\u0633\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0639\u0643\u0633 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u062f\u064a \u060c \u062a\u062a\u0636\u0645\u0646 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062b\u0644\u0627:<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u062a\u0645\u062f\u062f \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649:<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0635\u0646\u062f\u0648\u0642<\/li>\n\n\n\n<li>\u0628\u0637\u0646<\/li>\n\n\n\n<li>\u062b\u0646\u064a\u0627\u062a \u0627\u0644\u0648\u0631\u0643<\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u062a\u0645\u062f\u062f \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644:<\/strong><\/h5>\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>\u0639\u062c\u0644<\/li>\n\n\n\n<li>\u0623\u0643\u062a\u0627\u0641<\/li>\n\n\n\n<li>\u0638\u0647\u0631 \u0627\u0644\u0643\u062a\u0627\u0628<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u0642\u062f \u064a\u062d\u0633\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u064a\u0639\u0632\u0632 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 <a href=\"https:\/\/verywelfit.com\/fitness-en\/is-spending-3-hours-in-the-gym-beneficial\/\" data-wpil-monitor-id=\"2198\">\u0627\u0642\u0636 \u0633\u0627\u0639\u0627\u062a<\/a> \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u0645\u0643\u0627\u062a\u0628 \u0623\u0648 \u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0647\u0648\u0627\u062a\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0635\u0644\u0628 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0648\u0636\u0639\u064a\u0629 \u0633\u064a\u0626\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u062d\u0631\u0643 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0648\u0636\u0639\u064a\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629\u060c \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0645\u0641\u0627\u0635\u0644<\/li>\n\n\n\n<li>\u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0636\u0631\u0648\u0631\u064a \u0644\u062a\u062c\u0646\u0628 \u0648\u0636\u0639 \u0636\u063a\u0637 \u063a\u064a\u0631 \u0636\u0631\u0648\u0631\u064a \u0639\u0644\u0649 \u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0643\u062a\u0641.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u064a\u062f\u0639\u0645 \u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0637\u0648\u0631 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0633\u064a\u0626 \u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0648\u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0644\u0648\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0634\u062c\u0639:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0641\u062a\u062d\u0629 \u0627\u0644\u0635\u062f\u0631<\/li>\n\n\n\n<li>\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a<\/li>\n\n\n\n<li>\u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0643\u062a\u0641<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0647\u0630\u0647 \u0627\u0644\u0635\u0641\u0627\u062a \u0641\u064a \u0648\u0636\u0639 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u0639\u0646\u062f \u062f\u0645\u062c\u0647\u0627 \u0645\u0639 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u064a\u062d\u0633\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062d\u062f \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644\u0646\u064a \u0623\u0633\u062a\u0645\u062a\u0639 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0647\u0648 \u0623\u0646\u0647\u0627 \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u062d\u0627\u0643\u064a \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0627\u0642\u0639\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0635\u062f<\/li>\n\n\n\n<li>\u0648\u0627\u0632\u0646<\/li>\n\n\n\n<li>\u0645\u064a\u0632\u0627\u0646<\/li>\n\n\n\n<li>\u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0628\u0633\u0644\u0627\u0633\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u0648\u0627\u0642\u0641<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u064a\u0637\u0648\u0631 \u0627\u0644\u0648\u0639\u064a \u0628\u0627\u0644\u062c\u0633\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u064a\u0648\u063a\u0627 \u062a\u0624\u0643\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0627\u0639\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0645\u062c\u0631\u062f \u062d\u0633\u0627\u0628 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u060c \u0623\u062c\u062f \u0646\u0641\u0633\u064a \u0623\u0647\u062a\u0645 \u0628\u0645\u0627 \u064a\u0644\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0646\u0641\u0633<\/li>\n\n\n\n<li>\u0627\u0635\u0637\u0641\u0627\u0641<\/li>\n\n\n\n<li>\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n\n\n\n<li>\u0645\u064a\u0632\u0627\u0646<\/li>\n\n\n\n<li>\u062c\u0648\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0646\u062a\u0642\u0644 \u0647\u0630\u0627 \u0627\u0644\u0648\u0639\u064a \u0627\u0644\u062c\u0633\u062f\u064a \u0627\u0644\u0645\u062a\u0632\u0627\u064a\u062f \u0625\u0644\u0649 \u0623\u0634\u0643\u0627\u0644 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0624\u062f\u064a \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0645\u062a\u0639\u062f\u062f \u0625\u0644\u0649 \u062a\u062d\u062f\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u062f \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u062a\u0633\u0642\u0629 \u060c \u0642\u062f \u062a\u062d\u0633\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u062d\u0645\u0644 \u0641\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0635\u0646\u062f\u0648\u0642<\/li>\n\n\n\n<li>\u0623\u0643\u062a\u0627\u0641<\/li>\n\n\n\n<li>\u0623\u0633\u0644\u062d\u0629<\/li>\n\n\n\n<li>\u0642\u0644\u0628<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0635\u0628\u062d \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a \u0645\u0647\u0645\u064b\u0627 \u0628\u0634\u0643\u0644 \u0645\u062a\u0632\u0627\u064a\u062f \u0644\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0623\u0637\u0648\u0644 \u0648\u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>9. \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0623\u064a \u0645\u0639\u062f\u0627\u062a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062d\u062f \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u064a \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0647\u0648 \u0628\u0633\u0627\u0637\u062a\u0647\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0647\u0648:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0633\u062c\u0627\u062f\u0629 \u064a\u0648\u062c\u0627 (\u0627\u062e\u062a\u064a\u0627\u0631\u064a)<\/li>\n\n\n\n<li>\u0645\u0644\u0627\u0628\u0633 \u0645\u0631\u064a\u062d\u0629<\/li>\n\n\n\n<li>\u0645\u0633\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u0644\u062a\u062d\u0631\u0643<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Because no equipment is required, they&#8217;re perfect for:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/verywelfit.com\/fitness-en\/top-10-workouts-that-can-be-done-with-brick-at-your-home\/\" data-wpil-monitor-id=\"2199\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629<\/a><\/li>\n\n\n\n<li>\u0633\u0627\u0641\u0631<\/li>\n\n\n\n<li>\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642<\/li>\n\n\n\n<li>\u0634\u0642\u0642 \u0635\u063a\u064a\u0631\u0629<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10. \u064a\u0645\u0643\u0646 \u062a\u0643\u064a\u064a\u0641\u0647\u0627 \u0645\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u062a\u0639\u062f\u064a\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u062d\u0633\u0628 \u062a\u062c\u0631\u0628\u062a\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0624\u062f\u064a \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629<\/li>\n\n\n\n<li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0629<\/li>\n\n\n\n<li>\u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u0629 \u0623\u0642\u0635\u0631<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u062a\u0645\u0631\u0646\u064a\u0646 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u064a\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u062f\u064a \u0645\u0646 \u062e\u0644\u0627\u0644:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0625\u0628\u0637\u0627\u0621 \u0627\u0644\u0625\u064a\u0642\u0627\u0639<\/li>\n\n\n\n<li>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0643\u0631\u0627\u0631<\/li>\n\n\n\n<li>\u0625\u0636\u0627\u0641\u0629 \u062a\u0639\u0644\u064a\u0642\u0627\u062a \u0645\u0624\u0642\u062a\u0629<\/li>\n\n\n\n<li>\u062f\u0645\u062c\u0647\u0627 \u0641\u064a \u062a\u0633\u0644\u0633\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u062a\u062f\u0641\u0642\u0629<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0624\u0627\u0644 \u0622\u062e\u0631 \u0634\u0627\u0626\u0639 \u0623\u0633\u0645\u0639\u0647 \u0647\u0648:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&#8220;Are yoga push ups good for weight loss?&#8221;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062c\u0648\u0627\u0628:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>They can support weight loss\u2014but they don&#8217;t directly burn fat on their own.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/verywelfit.com\/fitness-en\/8-days-to-get-in-shape-what-you-can-and-cant-realistically-achieve\/\" data-wpil-monitor-id=\"2186\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/a> \u064a\u0639\u062a\u0645\u062f \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0645 \u0627\u0644\u0623\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u062c\u0632 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\u0629<\/li>\n\n\n\n<li>\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a<\/li>\n\n\n\n<li>\u0642\u0633\u0637 \u0643\u0627\u0641 \u0645\u0646<\/li>\n\n\n\n<li>\u0627\u062a\u0633\u0627\u0642<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/li>\n\n\n\n<li>\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n\n\n\n<li><a href=\"https:\/\/verywelfit.com\/fitness-en\/fitness-reserve-capacity-what-it-is-why-it-matters-and-how-to-improve-it\/\" data-wpil-monitor-id=\"2208\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629<\/a><\/li>\n\n\n\n<li>\u062f\u0639\u0645 \u0639\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062a\u0636\u0645\u064a\u0646\u0647\u0627 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0625\u0646\u0641\u0627\u0642\u0643 \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0642\u0648\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0639\u0643\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0632\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637\u060c \u062a\u0628\u0646\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 <strong>\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629<\/strong> \u0639\u0628\u0631 \u0645\u0646\u0627\u0637\u0642 \u0645\u062a\u0639\u062f\u062f\u0629 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u062a\u062a\u062d\u0633\u0646 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0648\u0629 \u0627\u0644\u062f\u0641\u0639<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0643\u062a\u0641<\/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>\u062f\u0639\u0645 \u0642\u0628\u0636\u0629<\/li>\n\n\n\n<li>\u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0647\u0630\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0641\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u064a\u0648\u062c\u0627<\/li>\n\n\n\n<li>\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629<\/li>\n\n\n\n<li>\u062a\u0645\u0627 \u0642\u0633\u0627\u0629<\/li>\n\n\n\n<li>\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u0628\u0631 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0648\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u062a\u062f \u0627\u0644\u062d\u0631\u0643\u0629 \u0625\u0644\u0649 \u0639\u062f\u0629 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0645\u0646\u0647\u0627:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0635\u0646\u062f\u0648\u0642<\/li>\n\n\n\n<li>\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0645\u0623\u0628\u0636<\/li>\n\n\n\n<li>\u0639\u062c\u0644<\/li>\n\n\n\n<li>\u062b\u0646\u064a\u0627\u062a \u0627\u0644\u0648\u0631\u0643<\/li>\n\n\n\n<li>\u0638\u0647\u0631 \u0627\u0644\u0643\u062a\u0627\u0628<\/li>\n\n\n\n<li>\u0623\u0643\u062a\u0627\u0641<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0645\u062d\u0633\u0646\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0635\u0644\u0627\u0628\u0629 \u0648\u062a\u062c\u0639\u0644 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u062a\u0634\u0639\u0631 \u0628\u0631\u0627\u062d\u0629 \u0623\u0643\u0628\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u064a\u0648\u063a\u0627 \u062f\u0641\u0639 \u0645\u0627 \u064a\u0635\u0644 \u0645\u0642\u0627\u0628\u0644 \u062f\u0641\u0639\u0629 \u062a\u0642\u0644\u064a\u062f\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0628\u062f\u0648 \u0645\u062a\u0634\u0627\u0628\u0647\u0629 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627 \u060c \u0625\u0644\u0627 \u0623\u0646\u0647\u0627 \u062a\u062f\u0631\u0628 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0645\u064a\u0632\u0629<\/th><th>\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0631\u0641\u0639<\/th><th>\u0627\u0644\u062a\u0645\u0647\u064a\u062f \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a<\/th><\/tr><\/thead><tbody><tr><td>\u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0623\u0633\u0627\u0633\u064a<\/td><td>\u0642\u0648\u0629 + \u0645\u0631\u0648\u0646\u0629<\/td><td>\u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/td><\/tr><tr><td>\u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/td><td>\u0633\u0627\u0645 \u0631\u0641<\/td><td>\u0633\u0627\u0645 \u0631\u0641<\/td><\/tr><tr><td>\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0642\u0644<\/td><td>\u0645\u0645\u062a\u0627\u0632<\/td><td>\u0645\u062d\u062f\u0648\u062f<\/td><\/tr><tr><td>\u0648\u0634\u0645\u0644\u062a \u0627\u0644\u062a\u0645\u062f\u062f<\/td><td>\u0646\u0639\u0645<\/td><td>\u0644\u0627<\/td><\/tr><tr><td>\u062a\u062f\u0641\u0642 \u0627\u0644\u064a\u0648\u062c\u0627<\/td><td>\u0646\u0639\u0645<\/td><td>\u0644\u0627<\/td><\/tr><tr><td>\u0639\u0633\u0631<\/td><td>\u0627\u0639\u062a\u062f\u0627\u0644\u064a<\/td><td>\u0645\u062a\u0648\u0633\u0637 - \u0645\u0631\u062a\u0641\u0639<\/td><\/tr><tr><td>\u0623\u0641\u0636\u0644<\/td><td>\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629<\/td><td>\u062a\u0646\u0645\u064a\u0629 \u0627\u0644\u0642\u0648\u0629<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0647\u064a \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0623\u0641\u0636\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0634\u0645\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u062d\u062a\u0631\u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0643\u0644\u0627\u0647\u0645\u0627 \u0641\u064a <a href=\"https:\/\/verywelfit.com\/fitness-en\/melva-porter-private-life-lifestyle-habits-workout-routine-balanced-diet-plan\/\" data-wpil-monitor-id=\"2192\">\u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u0648\u0627\u0632\u0646<\/a>.<\/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 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0644\u064a\u0643 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062a\u064a \u0623\u0631\u0627\u0647\u0627 \u0641\u064a \u0623\u063a\u0644\u0628 \u0627\u0644\u0623\u062d\u064a\u0627\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u062a\u0631\u0643 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u064a\u0631\u062a\u0639\u0634\u0627\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0648\u0631\u0643\u064a\u0646 \u0628\u0627\u0644\u0633\u0642\u0648\u0637 \u064a\u0636\u0639 \u0636\u063a\u0637\u064b\u0627 \u063a\u064a\u0631 \u0636\u0631\u0648\u0631\u064a \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0634\u062f \u0642\u0644\u0628\u0643.<\/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=\"2207\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0633\u062f\u0643<\/a> \u0645\u062d\u0627\u0630\u0627\u0629 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2 . \u062a\u0648\u0647\u062c \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0627\u0644\u0639\u0631\u064a\u0636\u064a\u0646 \u064a\u0632\u064a\u062f\u0627\u0646 \u0645\u0646 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0643\u062a\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u062c\u0630\u0639\u0643 \u0623\u062b\u0646\u0627\u0621 chaturanga.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0627\u0644\u062a\u0633\u0631\u0639 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga push ups aren&#8217;t meant to be performed as quickly as possible.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u0633\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0628\u0637\u064a\u0626\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n\n\n\n<li>\u062b\u0628\u0627\u062a<\/li>\n\n\n\n<li>\u062a\u0646\u0633\u064a\u0642<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u062d\u0628\u0633 \u0623\u0646\u0641\u0627\u0633\u0643.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0638\u0644 \u0627\u0644\u062a\u0646\u0641\u0633 \u0633\u0644\u0633\u064b\u0627 \u0637\u0648\u0627\u0644 \u0643\u0644 \u062a\u0643\u0631\u0627\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0633\u064a\u0642 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0639 \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0633\u064a\u0637\u0631\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u062a\u062e\u0637\u064a \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0633\u0628\u0628 \u0627\u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0627\u0644\u0636\u0639\u064a\u0641 \u0641\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0643\u062a\u0627\u0641 \u0645\u0633\u062a\u062f\u064a\u0631\u0629<\/li>\n\n\n\n<li>\u062a\u0642\u0648\u0633 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/li>\n\n\n\n<li>\u0648\u0636\u0639\u064a\u0629 \u0633\u064a\u0626\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0645 \u062f\u0627\u0626\u0645\u064b\u0627 \u0628\u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0642\u0628\u0644 \u0627\u0644\u062e\u0641\u0636.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0646\u062a\u0637\u0644\u0639 \u0643\u062b\u064a\u0631\u0627.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0631\u0642\u0628\u0629 \u0628\u0634\u0643\u0644 \u0645\u0641\u0631\u0637 \u0625\u0644\u0649 \u062e\u0644\u0642 \u062a\u0648\u062a\u0631 \u063a\u064a\u0631 \u0636\u0631\u0648\u0631\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0646\u0638\u0631\u062a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0642\u0628\u0629 \u0645\u062d\u0627\u064a\u062f\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 . \u0625\u062c\u0628\u0627\u0631 \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062d\u0627\u0648\u0644 \u0628\u0639\u0636 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u062f\u0641\u0639 \u0628\u0639\u0645\u0642 \u0641\u064a \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0623\u0648 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u0631\u0643 \u0641\u0642\u0637 \u0636\u0645\u0646 \u0646\u0637\u0627\u0642 \u0645\u0631\u064a\u062d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062a\u062d\u0633\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0645\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u062a\u0633\u0642\u0629.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"540\" src=\"https:\/\/cdn.verywelfit.com\/2026\/08\/Relative-Strength-of-Evidence-for-Push-Up-Training-Outcomes.png\" alt=\"\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0646\u0633\u0628\u064a\u0629 \u0644\u0644\u0623\u062f\u0644\u0629 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u062f\u0641\u0639\" class=\"wp-image-23825\" srcset=\"https:\/\/cdn.verywelfit.com\/2026\/08\/Relative-Strength-of-Evidence-for-Push-Up-Training-Outcomes.png 960w, https:\/\/cdn.verywelfit.com\/2026\/08\/Relative-Strength-of-Evidence-for-Push-Up-Training-Outcomes-300x169.png 300w, https:\/\/cdn.verywelfit.com\/2026\/08\/Relative-Strength-of-Evidence-for-Push-Up-Training-Outcomes-768x432.png 768w, https:\/\/cdn.verywelfit.com\/2026\/08\/Relative-Strength-of-Evidence-for-Push-Up-Training-Outcomes-18x10.png 18w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><figcaption class=\"wp-element-caption\"><em>\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0646\u0633\u0628\u064a\u0629 \u0644\u0644\u0623\u062f\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0636\u063a\u0637. \u062a\u064f\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062d\u0627\u0644\u064a\u0629 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u062f\u0639\u0645\u064b\u0627 \u0642\u0648\u064a\u064b\u0627 \u0644\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 \u060c \u0648\u062b\u0628\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u060c \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0643\u062a\u0641 \u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0638\u0647\u0631 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0648\u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0623\u064a\u0636\u064b\u0627 \u0646\u062a\u0627\u0626\u062c \u0625\u064a\u062c\u0627\u0628\u064a\u0629. \u064a\u0645\u062b\u0644 \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0627\u0644\u0646\u0633\u0628\u064a \u0644\u0644\u0646\u062a\u0627\u0626\u062c \u0639\u0628\u0631 \u0627\u0644\u0623\u062f\u0628\u064a\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0627\u0644\u0645\u062a\u0627\u062d\u0629 \u0648\u0647\u0648 \u0645\u062e\u0635\u0635 \u0644\u0644\u0623\u063a\u0631\u0627\u0636 \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0641\u0642\u0637 \u061b \u0648\u0644\u0627 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u062d\u062c\u0645 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u0629 \u0623\u0648 \u0627\u0644\u0623\u062f\u0627\u0621.<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u064a\u0648\u063a\u0627 \u062f\u0641\u0639 \u0645\u0627 \u064a\u0635\u0644 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Once you&#8217;ve mastered the basic movement, several variations can add variety.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0631\u0643\u0628\u0629 \u0631\u0641\u0639.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u0645\u064a\u0644 \u0627\u0644\u064a\u0648\u063a\u0627.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0638\u0644 \u0627\u0644\u064a\u062f\u064a\u0646 \u0645\u0631\u062a\u0641\u0639\u0629 \u0639\u0644\u0649 \u0633\u0637\u062d \u0642\u0648\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0631\u0641\u0648\u0639\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0628\u0637\u064a\u0621 \u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u064a\u0648\u063a\u0627 \u062f\u0641\u0639 \u0645\u0627 \u064a\u0635\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b \u062b\u0648\u0627\u0646\u064d \u062e\u0644\u0627\u0644 \u0643\u0644 \u0645\u0631\u062d\u0644\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u062a\u062d\u062a \u0627\u0644\u062a\u0648\u062a\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0631\u0641\u0639 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0633\u0641\u0644 \u0644\u062a\u062d\u062f\u064a \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062f\u0641\u0639 \u0627\u0644\u064a\u0648\u063a\u0627.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0645\u0631 \u0643\u062c\u0632\u0621 \u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0623\u0633\u0631\u0639.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/cdn.verywelfit.com\/2026\/08\/push-up-yoga-683x1024.png\" alt=\"\u0627\u0631\u0641\u0639 \u0627\u0644\u064a\u0648\u062c\u0627\" class=\"wp-image-23827\" srcset=\"https:\/\/cdn.verywelfit.com\/2026\/08\/push-up-yoga-683x1024.png 683w, https:\/\/cdn.verywelfit.com\/2026\/08\/push-up-yoga-200x300.png 200w, https:\/\/cdn.verywelfit.com\/2026\/08\/push-up-yoga-768x1152.png 768w, https:\/\/cdn.verywelfit.com\/2026\/08\/push-up-yoga-8x12.png 8w, https:\/\/cdn.verywelfit.com\/2026\/08\/push-up-yoga.png 1024w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u062a\u0636\u0645\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 <strong>2-4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/strong>, \u060c \u062d\u0633\u0628 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0647\u0645 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0639\u0627\u0645\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646:<\/strong> 2 \u062c\u0644\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/li>\n\n\n\n<li><strong>\u0645\u062a\u0648\u0633\u0637:<\/strong> 3 \u062c\u0644\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/li>\n\n\n\n<li><strong>\u0645\u062a\u0642\u062f\u0645:<\/strong> 3-4 \u062c\u0644\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0633\u0645\u0627\u062d \u0628\u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 <a href=\"https:\/\/verywelfit.com\/wellness-tools\/free-no-device-recovery-calculator-estimate-your-recovery-time-without-wearables\/\" data-wpil-monitor-id=\"2202\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0645\u0646\u062d \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0648\u0642\u062a<\/a> \u0644\u0625\u0635\u0644\u0627\u062d \u0648\u062a\u0642\u0648\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u062a\u0639\u0644\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u0628\u062f\u0623\u062a\u060c \u0631\u0643\u0632\u062a \u0639\u0644\u0649:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0639\u0644\u0645 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d<\/li>\n\n\n\n<li>\u062a\u062a\u062d\u0631\u0643 \u0628\u0628\u0637\u0621<\/li>\n\n\n\n<li>\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627<\/li>\n\n\n\n<li>\u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u062c\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0645\u064a\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0623\u0633\u0647\u0644 \u0648\u0627\u0644\u062a\u0642\u062f\u0645 \u0648\u0641\u0642\u064b\u0627 \u0644\u0633\u0631\u0639\u062a\u0643 \u0627\u0644\u062e\u0627\u0635\u0629 \u0647\u0648 \u0627\u0644\u0646\u0647\u062c \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u064b\u0627 \u0648\u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0627\u0639\u0644\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062c\u0644\u0633\u0627\u062a \u0636\u064a\u0642\u0629<\/li>\n\n\n\n<li>\u0637\u0639\u0646 \u0628\u062c\u0647\u062f<\/li>\n\n\n\n<li>\u0623\u0644\u0648\u0627\u062d \u062e\u0634\u0628\u064a\u0629<\/li>\n\n\n\n<li>\u0627\u0644\u062c\u0633\u0648\u0631<\/li>\n\n\n\n<li>\u0643\u0644\u0627\u0628 \u0627\u0644\u0637\u064a\u0648\u0631<\/li>\n\n\n\n<li>\u064a\u0645\u062a\u0632\u062c \u0627\u0644\u0642\u0637\u0637<\/li>\n\n\n\n<li>\u0645\u062a\u0633\u0644\u0642\u0648 \u0627\u0644\u062c\u0628\u0627\u0644<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062e\u0644\u0642 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0645\u0639\u064b\u0627 \u0631\u0648\u062a\u064a\u0646\u064b\u0627 \u0645\u062a\u0648\u0627\u0632\u0646\u064b\u0627 \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0645\u0646 \u0627\u0644\u0630\u064a \u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u062c\u0646\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Although yoga push ups are an excellent bodyweight exercise for many people, they may not be appropriate for everyone. If you have an existing injury or medical condition, it&#8217;s important to speak with a qualified healthcare professional or physical therapist before adding them to your routine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646\u0648\u0627 \u062d\u0630\u0631\u064a\u0646 \u0647\u0645:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0645\u0635\u0627\u0628\u0648\u0646 \u0628\u062c\u0631\u0648\u062d \u0641\u064a \u0627\u0644\u0643\u062a\u0641<\/li>\n\n\n\n<li>\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0634\u062f\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/how-to-prevent-wrist-pain-in-yoga-my-personal-experience-expert-advice\/\" data-wpil-monitor-id=\"2190\">\u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0633\u063a<\/a> \u0623\u0648 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u0646\u0641\u0642 \u0627\u0644\u0631\u0633\u063a\u064a<\/li>\n\n\n\n<li>\u0623\u064a \u0634\u062e\u0635 \u064a\u062a\u0639\u0627\u0641\u0649 \u0645\u0646 \u062c\u0631\u0627\u062d\u0629 \u0627\u0644\u0635\u062f\u0631 \u0623\u0648 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/li>\n\n\n\n<li>\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u063a\u064a\u0631 \u0627\u0644\u0645\u0646\u0636\u0628\u0637 (\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0634\u0627\u0642\u0629)<\/li>\n\n\n\n<li>\u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u062d\u0627\u062f <a href=\"https:\/\/verywelfit.com\/yoga\/best-lower-back-stretches-to-reduce-pain-and-improve-mobility\/\" data-wpil-monitor-id=\"2191\">\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/a><\/li>\n\n\n\n<li>\u0623\u064a \u0634\u062e\u0635 \u064a\u0646\u0635\u062d \u0628\u062a\u062c\u0646\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062d\u0645\u0644 \u0627\u0644\u0648\u0632\u0646<\/li>\n<\/ul>\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 \u062d\u0627\u062f \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629 \u060c \u062a\u0648\u0642\u0641 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0648\u0627\u0637\u0644\u0628 \u0627\u0644\u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0645\u0647\u0646\u064a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0623\u0645\u0627\u0646 \u060c \u0623\u0631\u0643\u0632 \u062f\u0627\u0626\u0645\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062c\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0645\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u062f\u062b \u0641\u0631\u0642\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0627\u0648\u0644\u0627.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062c\u0647\u0632 \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0640 5-10 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u062e\u0641\u064a\u0641 \u0648\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0636\u062d\u064a\u0629 \u0628\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0641\u0642\u0637 \u0644\u0625\u0643\u0645\u0627\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0643\u0644 \u062c\u064a\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0643\u062a\u0627\u0641<\/li>\n\n\n\n<li>\u0631\u0633\u0648\u062e<\/li>\n\n\n\n<li>\u0627\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/li>\n\n\n\n<li>\u0645\u0631\u0641\u0642\u064a<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0645\u0631 \u0637\u0628\u064a\u0639\u064a\u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u062d\u0627\u062f \u0623\u0648 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0644\u064a\u0633 \u0643\u0630\u0644\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062e\u0630 \u0642\u0633\u0637\u064b\u0627 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u062c\u0646\u0628 \u062d\u0628\u0633 \u0623\u0646\u0641\u0627\u0633\u0643.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062b\u0627\u0628\u062a \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u064a\u0645\u0646\u0639 \u0627\u0644\u062a\u0648\u062a\u0631 \u063a\u064a\u0631 \u0627\u0644\u0636\u0631\u0648\u0631\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u0642\u062f\u0645 \u062a\u062f\u0631\u064a\u062c\u064a\u0627.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Increase repetitions, sets, or difficulty only after you&#8217;ve mastered the basic movement.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u0645\u0644 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0639\u0644\u0649 \u062a\u062d\u0636\u064a\u0631 \u0645\u0641\u0627\u0635\u0644\u0643 \u0648\u0639\u0636\u0644\u0627\u062a\u0643 \u0644\u0644\u062d\u0631\u0643\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0648\u0635\u064a \u0628\u0627\u0644\u0625\u0646\u0641\u0627\u0642 \u062d\u0648\u0644 <strong>5-10 \u062f\u0642\u0627\u0626\u0642<\/strong> \u0639\u0644\u0649 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u0645\u062a\u062f \u0628\u0642\u0631\u0629 \u0627\u0644\u0642\u0637.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 \u0627\u0644\u062a\u0643\u0631\u0627\u0631<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0639\u0628\u0626\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0630\u0631\u0627\u0639.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 \u062b\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645<\/li>\n\n\n\n<li>20 \u062b\u0627\u0646\u064a\u0629 \u0644\u0644\u062e\u0644\u0641<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u062e\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0644\u0641\u0627\u062a \u0627\u0644\u0643\u062a\u0641.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 \u0627\u0644\u062a\u0643\u0631\u0627\u0631<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><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=\"2189\">\u064a\u062d\u0633\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0645\u0639\u0635\u0645.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 \u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0643\u0644 \u0627\u062a\u062c\u0627\u0647<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0647\u0632 \u0627\u0644\u0645\u0639\u0635\u0645\u064a\u0646 \u0644\u062d\u0645\u0644 \u0627\u0644\u0623\u062b\u0642\u0627\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0644\u0648\u062d \u0644\u0648\u062d \u0645\u0631\u062a\u0641\u0639.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20-30 \u062b\u0627\u0646\u064a\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0646\u0634\u0637 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/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<ul class=\"wp-block-list\">\n<li>\u0627\u0646\u062a\u0638\u0631 \u0644\u0645\u062f\u0629 20-30 \u062b\u0627\u0646\u064a\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u062f \u0627\u0644\u0639\u062c\u0648\u0644 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0644\u0637\u0641.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0647\u062f\u0626\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0628\u0631\u064a\u062f \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0636\u064a\u0642 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Child&#8217;s Pose.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0635\u0645\u062f <strong>30-60 \u062b\u0627\u0646\u064a\u0629<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0645\u062a\u062f\u0627\u062f \u0627\u0644\u0643\u0648\u0628\u0631\u0627.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0635\u0645\u062f <strong>20-30 \u062b\u0627\u0646\u064a\u0629<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062e\u064a\u0637 \u0627\u0644\u0625\u0628\u0631\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0623\u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u064a\u0642\u0641 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u062b\u0646\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u062a\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u0645\u062f\u062f \u0627\u0644\u0635\u062f\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0635\u0645\u062f <strong>20-30 \u062b\u0627\u0646\u064a\u0629<\/strong> \u0645\u0646 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you&#8217;re just starting out, here&#8217;s a simple routine you can <a href=\"https:\/\/verywelfit.com\/nutrition\/i-followed-ayurvedic-fruit-timing-heres-what-happened\/\" data-wpil-monitor-id=\"2209\">\u0627\u062a\u0628\u0639 2-3 \u0645\u0631\u0627\u062a<\/a><strong> \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u064b<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u062a\u0645\u0631\u064a\u0646<\/th><th>\u062a\u062c\u0647\u064a\u0632\u0627\u062a<\/th><th>\u0645\u0636\u0627\u0639\u0641\u0627\u062a<\/th><\/tr><\/thead><tbody><tr><td>\u0644\u0648\u062d \u062e\u0634\u0628\u064a \u0645\u0631\u062a\u0641\u0639<\/td><td>2<\/td><td>20-30 \u062b\u0627\u0646\u064a\u0629<\/td><\/tr><tr><td>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629<\/td><td>2<\/td><td>6\u20138<\/td><\/tr><tr><td>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0642\u064a\u0627\u0633\u064a\u0629<\/td><td>2<\/td><td>5\u20138<\/td><\/tr><tr><td>\u0647\u0628\u0648\u0637 \u0627\u0644\u0643\u0644\u0628<\/td><td>2<\/td><td>20 \u062b\u0627\u0646\u064a\u0629<\/td><\/tr><tr><td>\u0648\u0636\u0639 \u0627\u0644\u0637\u0641\u0644<\/td><td>2<\/td><td>30 \u062b\u0627\u0646\u064a\u0629<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0645\u0623\u0646\u064a\u0646 <strong>45-60 \u062b\u0627\u0646\u064a\u0629<\/strong> \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0645\u062a\u0648\u0633\u0637.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Once you&#8217;re comfortable with the basics, you can gradually increase the challenge.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u062a\u0645\u0631\u064a\u0646<\/th><th>\u062a\u062c\u0647\u064a\u0632\u0627\u062a<\/th><th>\u0645\u0636\u0627\u0639\u0641\u0627\u062a<\/th><\/tr><\/thead><tbody><tr><td>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627<\/td><td>3<\/td><td>10\u201312<\/td><\/tr><tr><td>\u0644\u0648\u062d \u062e\u0634\u0628\u064a<\/td><td>3<\/td><td>40 \u062b\u0627\u0646\u064a\u0629<\/td><\/tr><tr><td>\u0644\u0648\u062d \u062c\u0627\u0646\u0628\u064a<\/td><td>2<\/td><td>30 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628<\/td><\/tr><tr><td>\u0643\u0648\u0628\u0631\u0627 \u062a\u0645\u062a\u062f<\/td><td>2<\/td><td>30 \u062b\u0627\u0646\u064a\u0629<\/td><\/tr><tr><td>\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0646\u062d\u062f\u0631<\/td><td>2<\/td><td>30 \u062b\u0627\u0646\u064a\u0629<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u062a\u0642\u062f\u0645.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u0645\u062a\u0645\u0631\u0646\u064a\u0646 \u0630\u0648\u064a \u0627\u0644\u062e\u0628\u0631\u0629 \u0627\u0644\u0630\u064a\u0646 \u064a\u0628\u062d\u062b\u0648\u0646 \u0639\u0646 \u0642\u0648\u0629 \u0648\u062a\u062d\u0645\u0644 \u0623\u0643\u0628\u0631.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u062a\u0645\u0631\u064a\u0646<\/th><th>\u062a\u062c\u0647\u064a\u0632\u0627\u062a<\/th><th>\u0645\u0636\u0627\u0639\u0641\u0627\u062a<\/th><\/tr><\/thead><tbody><tr><td>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0628\u0637\u064a\u0626\u0629<\/td><td>4<\/td><td>12\u201315<\/td><\/tr><tr><td>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0630\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u062d\u062f\u0629<\/td><td>3<\/td><td>8 \u0643\u0644 \u062c\u0627\u0646\u0628<\/td><\/tr><tr><td>\u0644\u0648\u062d \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0627\u0644\u0643\u0644\u0628<\/td><td>3<\/td><td>15<\/td><\/tr><tr><td>chaturanga<\/td><td>3<\/td><td>20 \u062b\u0627\u0646\u064a\u0629<\/td><\/tr><tr><td>\u062a\u0645\u062f\u062f \u0627\u0644\u0643\u0644\u0628 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649<\/td><td>2<\/td><td>30 \u062b\u0627\u0646\u064a\u0629<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u062a\u0642\u062f\u0645 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Progress doesn&#8217;t always mean doing more repetitions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u062a\u062d\u0633\u064a\u0646:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0625\u0628\u0637\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n\n\n\n<li>\u0632\u064a\u0627\u062f\u0629 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n\n\n\n<li>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/li>\n\n\n\n<li>\u0625\u062a\u0642\u0627\u0646 \u062a\u0646\u0641\u0633\u0643<\/li>\n\n\n\n<li>\u062a\u0642\u0644\u064a\u0644 \u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629<\/li>\n\n\n\n<li>\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0648\u0645\u062a\u0633\u0642\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/my-experience-with-lymphatic-drainage-massage-how-often-i-do-it-for-the-best-results\/\" data-wpil-monitor-id=\"2205\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0623\u0633\u0627\u0637\u064a\u0631 \u0634\u0627\u0626\u0639\u0629 \u0639\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Let&#8217;s clear up some common misconceptions.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0631\u0627\u0641\u0629 \u0627\u0644\u0623\u0648\u0644\u0649: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0633\u0647\u0644\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062d\u0642\u064a\u0642\u0629:<\/strong> \u0625\u0646\u0647\u0627 \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0635\u0639\u0628\u0629 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0631\u0627\u0641\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629: \u0625\u0646\u0647\u0627 \u062a\u062d\u0633\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u0642\u0637.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062d\u0642\u064a\u0642\u0629:<\/strong> \u062a\u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0648\u0627\u0644\u0644\u0628 \u0648\u0627\u0644\u0638\u0647\u0631 \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0623\u064a\u0636\u064b\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0631\u0627\u0641\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629: \u062a\u062d\u0644 \u0645\u062d\u0644 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0622\u062e\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062d\u0642\u064a\u0642\u0629:<\/strong> \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647\u0627 \u0641\u0639\u0627\u0644\u0629 \u060c \u0625\u0644\u0627 \u0623\u0646\u0647\u0627 \u062a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646 \u0644\u064a\u0627\u0642\u0629 \u062c\u064a\u062f \u064a\u0634\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0631\u0627\u0641\u0629 \u0627\u0644\u0631\u0627\u0628\u0639\u0629: \u0627\u0644\u0623\u0633\u0631\u0639 \u0623\u0641\u0636\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062d\u0642\u064a\u0642\u0629:<\/strong> \u062a\u0639\u0645\u0644 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0628\u0637\u064a\u0621 \u0627\u0644\u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0631\u0627\u0641\u0629 \u0627\u0644\u062e\u0627\u0645\u0633\u0629: \u064a\u0645\u0643\u0646 \u0644\u0645\u0645\u0627\u0631\u0633\u064a \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u0642\u0637 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062d\u0642\u064a\u0642\u0629:<\/strong> \u064a\u0645\u0643\u0646 \u0644\u0623\u064a \u0634\u062e\u0635 \u064a\u062a\u0645\u062a\u0639 \u0628\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0646\u0642\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u064a\u0646 \u062a\u0639\u0644\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629.<\/strong><\/h3>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list\">\n<div id=\"faq-question-1785765929148\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">1. \u0645\u0627 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u0644\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0645\u0639 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u062b\u0644 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u060c \u0648\u0627\u0644\u0634\u0627\u062a\u0648\u0631\u0627\u0646\u062c\u0627 \u060c \u0648\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u060c \u0648\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1785765946181\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">2. \u0645\u0627 \u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0628\u0647\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u062a\u0633\u062a\u0647\u062f\u0641 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0648\u0627\u0644\u0644\u0628 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1785765956724\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">3. \u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u062c\u064a\u062f\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645. \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u0625\u0635\u062f\u0627\u0631\u0627\u062a \u0645\u0639\u062f\u0644\u0629 \u060c \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0627\u0626\u0644\u0629 \u060c \u0642\u0628\u0644 \u0627\u0644\u062a\u0642\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1785765977184\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">4. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0644\u0643\u0646\u0647\u0627 \u062a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u062a\u0631\u0646 \u0628\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1785765985164\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">5. \u0643\u0645 \u0639\u062f\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u0623\u0641\u0639\u0644\u0647\u0627\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u0640 <strong>5-8 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644 2-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/strong>, \u060c \u062a\u0632\u062f\u0627\u062f \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0639 \u062a\u062d\u0633\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1785765996035\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">6. \u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0641\u0636\u0644 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u062f\u064a\u0629\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. \u062a\u062c\u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0631\u0643\u0632 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u062f\u0641\u0639 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1785766008886\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">7 \u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0643\u0644 \u064a\u0648\u0645\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>For most people, it&#8217;s better to practice them <strong>2-4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/strong> \u0644\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0628\u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0643\u0627\u0641\u064a \u0644\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1785766022804\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">8. \u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0628\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645. \u0625\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0648\u0627\u0644\u0644\u0628 \u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u0625\u062c\u0631\u0627\u0626\u0647\u0627 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0645\u0639 \u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0646\u0647\u0627\u0626\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627\u0645\u0647 <strong>\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0631\u0641\u0639<\/strong> \u0647\u0648 \u0623\u0643\u062b\u0631 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u062a\u0628\u0627\u064a\u0646 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a. \u0641\u0647\u0648 \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0648\u0627\u0639\u064a \u0641\u064a \u062d\u0631\u0643\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u062a\u062f\u0641\u0642\u0629 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0625\u0636\u0627\u0641\u0629 \u0642\u064a\u0645\u0629 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0625\u062c\u0631\u0627\u0621\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0643\u062b\u0631 \u0645\u0627 \u0623\u0642\u062f\u0631\u0647 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u062a\u0639\u062f\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a\u0647. \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0623\u0646 \u064a\u0628\u062f\u0623\u0648\u0627 \u0628\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0623\u0643\u062b\u0631 \u062e\u0628\u0631\u0629 \u0627\u0644\u062a\u0642\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u062d\u062f\u0649 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u060c \u062a\u0634\u062c\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644 \u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0648\u0639\u064a \u0627\u0644\u062c\u0633\u0645 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0633\u0644\u0633\u0644\u0647\u0627 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u0644\u0644\u062d\u0631\u0643\u0627\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062b\u0644 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u060c \u064a\u0623\u062a\u064a \u0627\u0644\u0646\u062c\u0627\u062d \u0645\u0646 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u0633\u0631\u0639 \u0641\u064a \u0627\u0644\u062a\u0643\u0631\u0627\u0631. \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062e\u0627\u0636\u0639\u0629 \u0644\u0644\u0631\u0642\u0627\u0628\u0629 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062b\u0627\u0628\u062a \u0648\u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0643\u0628\u0631 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062f\u0639\u0645 <a href=\"https:\/\/verywelfit.com\/fitness-en\/the-revolution-of-moving-well-the-definitive-fitness-trends-2026-reshaping-longevity-and-weight-management\/\" data-wpil-monitor-id=\"2197\">\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646<\/a>, \u060c \u0623\u0648 \u0628\u0628\u0633\u0627\u0637\u0629 \u0623\u0636\u0641 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0641\u0639\u0627\u0644\u064b\u0627 \u0648\u0645\u0641\u064a\u062f\u064b\u0627 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u0644\u064a\u0627\u0642\u0629 \u0645\u062a\u0648\u0627\u0632\u0646.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+3 \u0645\u0635\u0627\u062f\u0631<\/h4>\n<div class=\"accordion-container\">\n<p><span style=\"font-size: 14px;\">\u0644\u062f\u0649 VeryWelfit \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. \u0646\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u0627\u062c\u0639 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0645\u0627\u0646 \u062f\u0642\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0646\u0627 \u0648\u062a\u062d\u062f\u064a\u062b\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0631\u0627\u0621\u0629 <a href=\"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>\u0627\u0644\u062a\u062d\u0644\u064a\u0644 \u0627\u0644\u062d\u0631\u0643\u064a \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0641\u0639: \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u0645\u0639 \u062a\u0648\u0635\u064a\u0627\u062a \u0639\u0645\u0644\u064a\u0629 \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30284496\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/30284496\/<\/a><\/li>\n<li>\u062a\u062e\u0637\u064a\u0637 \u0643\u0647\u0631\u0628\u064a\u0629 \u0627\u0644\u0639\u0636\u0644 \u0644\u0645\u062b\u0628\u062a\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u062e\u0644\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641\u064a \u0623\u062b\u0646\u0627\u0621 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u062f\u0641\u0639: \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\/38116582\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/38116582\/<\/a><\/li>\n<li>\u0627\u0644\u062a\u062d\u0644\u064a\u0644 \u0627\u0644\u0643\u0647\u0631\u0628\u0627\u0626\u064a \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0634\u0628\u0647 \u0627\u0644\u0645\u0646\u062d\u0631\u0641 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062f\u0641\u0639 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646: \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\/31584855\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/31584855\/<\/a><\/li>\n<\/ol>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>\u0641\u064a \u0627\u0644\u0645\u0631\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0627\u0644\u062a\u064a \u062c\u0631\u0628\u062a \u0641\u064a\u0647\u0627 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u060c \u0627\u0641\u062a\u0631\u0636\u062a \u0623\u0646\u0647 \u0633\u064a\u0643\u0648\u0646 \u0623\u0633\u0647\u0644 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0644\u0623\u0646 \u0643\u0644\u0645\u0629 \u201c\u064a\u0648\u063a\u0627\u201d \u062c\u0639\u0644\u062a\u0646\u064a \u0623\u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0628\u0637\u064a\u0621 \u0648 ... <\/p>\n<p class=\"read-more-container\"><a title=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0648\u0639\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062f\u0644\u064a\u0644 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/yoga\/yoga-push-up-benefits-steps-muscles-worked-beginner-guide\/#more-11983\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0627\u0644\u064a\u0648\u063a\u0627: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0648\u0639\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062f\u0644\u064a\u0644 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":11,"featured_media":23820,"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":[922,11237],"class_list":["post-11983","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-pratibha-agarwal","tag-yoga-push-up"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11983","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=11983"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11983\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/23820"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=11983"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=11983"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=11983"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}