{"id":195,"date":"2023-04-30T17:57:08","date_gmt":"2023-04-30T16:57:08","guid":{"rendered":"https:\/\/verywelfit.com\/?p=195"},"modified":"2026-07-22T22:08:44","modified_gmt":"2026-07-22T16:38:44","slug":"7-%d9%88%d8%b6%d8%b9%d9%8a%d8%a7%d8%aa-%d9%8a%d9%88%d8%ac%d8%a7-%d8%a8%d8%b3%d9%8a%d8%b7%d8%a9-%d8%aa%d8%b3%d8%a7%d8%b9%d8%af%d9%83-%d8%b9%d9%84%d9%89-%d9%81%d9%82%d8%af%d8%a7%d9%86-%d8%af%d9%87%d9%88","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/7-simple-yoga-poses-to-help-you-lose-belly-fat-after-a-c-section\/","title":{"rendered":"7 \u0648\u0636\u0639\u064a\u0627\u062a \u064a\u0648\u062c\u0627 \u0628\u0633\u064a\u0637\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Are you looking for ways to lose belly fat after a C-Section? Yoga is a great way to target that abdominal area and help you get back into shape. In this article, we will look at 7 simple yoga poses that are effective for helping you lose belly fat after a C-Section. These poses can be done in the comfort of your own home and don&#8217;t require any special equipment. Read on to learn more about how yoga can help you get back in shape after your C-section.<\/p>\n\n\n\n<h2 id=\"importance\" class=\"wp-block-heading\"><strong>\u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0642\u0633\u0645 \u0642\u064a\u0635\u0631\u064a \u060c \u0641\u0642\u062f \u062a\u0643\u0648\u0646 \u0641\u0643\u0631\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062e\u064a\u0641\u0629. \u0628\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u062c\u0631\u0627\u062d\u0629 \u0627\u0644\u0643\u0628\u0631\u0649 \u060c \u064a\u062d\u062a\u0627\u062c \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0648\u0642\u062a \u0644\u0644\u0634\u0641\u0627\u0621 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0641\u064a \u0623\u064a \u0646\u0634\u0627\u0637 \u0634\u0627\u0642. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u064a\u0648\u062c\u0627 \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0648\u0644\u0627\u062f\u0629 \u0642\u064a\u0635\u0631\u064a\u0629 \u0644\u0623\u0646\u0647\u0627 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u060c \u0648\u062a\u0633\u0645\u062d \u0644\u0643 \u0628\u0623\u062e\u0630 \u0648\u0642\u062a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643. \u064a\u0645\u0643\u0646 \u0644\u0644\u064a\u0648\u062c\u0627 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0633\u0646 \u0635\u062d\u062a\u0643 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"752\" height=\"130\" src=\"https:\/\/cdn.verywelfit.com\/2025\/03\/image-4.png\" alt=\"\u062f\u0631\u0627\u0633\u0629 \u0642\u0633\u0645 \u062c\" class=\"wp-image-10431\"\/><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9008094\/\" target=\"_blank\" rel=\"noopener\">\u0630\u0643\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a J Obstet Gynaecol India \u0623\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0648\u0644\u0627\u062f\u0629 \u0642\u064a\u0635\u0631\u064a\u0629 \u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0641\u0631 \u0623\u064a\u0636\u064b\u0627 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0623\u062e\u0631\u0649 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639 \u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0648\u0639\u064a \u0627\u0644\u0639\u0627\u0645 \u0644\u0644\u062c\u0633\u0645. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0641\u064a \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0644\u064a\u0627\u0642\u062a\u0643 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0645\u0646 \u0627\u0644\u0642\u0633\u0645 \u0627\u0644\u0642\u064a\u0635\u0631\u064a \u0628\u0633\u0631\u0639\u0629 \u0623\u0643\u0628\u0631.<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9142290\/\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"613\" src=\"https:\/\/cdn.verywelfit.com\/2026\/06\/image-16-1024x613.png\" alt=\"\" class=\"wp-image-22849\"\/><figcaption class=\"wp-element-caption\"><em>\u064a\u0648\u0636\u062d \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0644\u0644\u064a\u0648\u063a\u0627 \u0644\u0646\u0633\u0627\u0621 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0648\u0645\u062a\u0648\u0633\u0637\u0627\u062a \u0627\u0644\u0639\u0645\u0631. \u064a\u0633\u0644\u0637 \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0627\u0644\u0623\u064a\u0633\u0631 \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u064a\u0648\u062c\u0627 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062a\u062d\u0633\u064a\u0646 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0635\u062d\u0629 \u0627\u0633\u062a\u0642\u0644\u0627\u0628 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629. \u064a\u0648\u0636\u062d \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0627\u0644\u0623\u064a\u0645\u0646 \u0627\u0646\u062e\u0641\u0627\u0636\u064b\u0627 \u0641\u064a \u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u0645\u062c\u0631\u0649 \u0628\u0639\u062f \u062a\u062f\u062e\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u060c \u0645\u0645\u0627 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0642\u062f \u062a\u062f\u0639\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0648\u0625\u0639\u0627\u062f\u0629 \u062a\u0623\u0647\u064a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629.<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<h2 id=\"yoga-poses\" class=\"wp-block-heading\"><strong>7 \u0648\u0636\u0639\u064a\u0627\u062a \u064a\u0648\u062c\u0627 \u0628\u0633\u064a\u0637\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. \u0648\u0636\u0639 \u0627\u0644\u0643\u0648\u0628\u0631\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627\u0645\u0647 <a href=\"https:\/\/freaktofit.com\/prone-cobra-exercise\/\" target=\"_blank\" rel=\"noopener\">\u0643\u0648\u0628\u0631\u0627 \u0628\u0648\u0632<\/a> \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u064a\u0648\u062c\u0627 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629. \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0633\u062a\u062e\u062f\u0645 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0628\u0637\u0646 \u060c \u0648\u0647\u064a \u0645\u0647\u0645\u0629 \u0644\u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062f\u0639\u0645 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Prone-Cobra-Exercise.jpg\" alt=\"\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0643\u0648\u0628\u0631\u0627 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629\" class=\"wp-image-1176\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Prone-Cobra-Exercise.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/Prone-Cobra-Exercise-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/Prone-Cobra-Exercise-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0643\u0648\u0628\u0631\u0627 \u0628\u0648\u0632<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0627\u0644\u0643\u0648\u0628\u0631\u0627\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0628\u062f\u0621 \u0648\u0636\u0639 \u0627\u0644\u0643\u0648\u0628\u0631\u0627 \u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0633\u0627\u0642\u064a\u0643 \u062e\u0644\u0641\u0643 \u0645\u0628\u0627\u0634\u0631\u0629. <\/li>\n\n\n\n<li>\u0636\u0639 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u062c\u0627\u0646\u0628 \u0635\u062f\u0631\u0643 \u060c \u0648\u0627\u0646\u062d\u0646\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0648\u0623\u0642\u0631\u0628 \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643. <\/li>\n\n\n\n<li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0634\u0647\u064a\u0642 \u060c \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0641\u064a \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0648\u0631\u0623\u0633\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0628\u0628\u0637\u0621 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636. <\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0638\u0645\u0629 \u0627\u0644\u0630\u0646\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0631\u0633\u0645 \u0634\u0641\u0631\u0627\u062a \u0643\u062a\u0641\u0643 \u0645\u0639\u064b\u0627 \u0648\u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643. <\/li>\n\n\n\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 10-15 \u0646\u0641\u0633\u064b\u0627 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0646\u0632\u0644 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. <\/li>\n\n\n\n<li>\u0644\u062a\u0639\u0645\u064a\u0642 \u0627\u0644\u062a\u0645\u062f\u062f \u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0623\u062b\u0646\u0627\u0621 \u0646\u0647\u0648\u0636\u0643. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0634\u062f \u0628\u0637\u0646\u0643 \u0648\u062a\u0642\u0648\u064a\u0629 \u0642\u0644\u0628\u0643 \u0648 <a href=\"https:\/\/verywelfit.com\/fitness\/can-a-magnetic-belt-really-reduce-belly-fat-what-does-expert-say\/\" data-wpil-monitor-id=\"55\">\u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0628\u0639\u062f \u0627\u0644\u0642\u0633\u0645 \u0627\u0644\u0642\u064a\u0635\u0631\u064a.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-base-background-color has-background\"><tbody><tr><td><strong>\u0627\u0642\u0631\u0623 \u0627\u0644\u0622\u0646: <\/strong><a href=\"https:\/\/verywelfit.com\/yoga\/8-yoga-poses-to-help-you-lose-belly-and-thigh-fat\/\">8 \u0648\u0636\u0639\u064a\u0627\u062a \u064a\u0648\u062c\u0627 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2 . \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0642\u0631\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0637-\u0627\u0644\u0642\u0637 \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u064a\u0648\u063a\u0627 \u0644\u0637\u064a\u0641\u0629 \u062a\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0644\u0644\u062a\u0645\u062f\u062f \u0648 <a href=\"https:\/\/freaktofit.com\/8-warm-up-exercise-with-advantages\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0631\u0646<\/a> \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a. \u0625\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u0645\u0645\u062a\u0627\u0632 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646\u0647 <a href=\"https:\/\/verywelfit.com\/nutrition\/which-best-diet-do-teenage-girls-try-in-losing-belly-fat\/\" data-wpil-monitor-id=\"54\">\u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0628\u0639\u062f \u0627\u0644\u0642\u0633\u0645 \u0627\u0644\u0642\u064a\u0635\u0631\u064a. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"671\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Cat-Cow-Pose.jpg\" alt=\"\u0627\u0644\u0642\u0637\u0629 \u0627\u0644\u0628\u0642\u0631\u0629 \u062a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629\" class=\"wp-image-1193\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Cat-Cow-Pose.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/Cat-Cow-Pose-300x201.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/Cat-Cow-Pose-768x515.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0628\u0642\u0631\u0629 \u0627\u0644\u0642\u0637<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0637 \u0628\u0642\u0631\u0629\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u060c \u0627\u0628\u062f\u0623 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0645\u0639 \u0631\u0633\u063a\u064a\u0643 \u0623\u0633\u0641\u0644 \u0643\u062a\u0641\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0623\u0633\u0641\u0644 \u0627\u0644\u0648\u0631\u0643\u064a\u0646. <\/li>\n\n\n\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0648\u062a\u0642\u0648\u064a\u0633 \u0638\u0647\u0631\u0643 \u0645\u062b\u0644 \u0627\u0644\u0642\u0637\u0629 \u060c \u062b\u0645 \u0632\u0641\u064a\u0631 \u0648\u0623\u0646\u062a \u062a\u062f\u0648\u0631 \u062d\u0648\u0644 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u062b\u0644 \u0627\u0644\u0628\u0642\u0631\u0629. <\/li>\n\n\n\n<li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0628\u0642\u0627\u0621 \u0631\u0642\u0628\u062a\u0643 \u0645\u062a\u0645\u0627\u0634\u064a\u0629 \u0645\u0639 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0636\u0639 \u0628\u0623\u0643\u0645\u0644\u0647. <\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u0647\u0630\u0627 <a href=\"https:\/\/verywelfit.com\/yoga\/the-pretzel-pose-in-yoga-benefits-technique-and-expert-insights-for-better-flexibility\/\" data-wpil-monitor-id=\"60\">\u062a\u0634\u0643\u0644 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u062a\u0643<\/a> \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. \u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644 \u0647\u0648 \u0639\u0638\u064a\u0645 <a href=\"https:\/\/freaktofit.com\/6-yoga-poses-to-reduce-belly-fat\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0628\u0639\u062f \u0627\u0644\u0642\u0633\u0645 \u0627\u0644\u0642\u064a\u0635\u0631\u064a. \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0648\u062a\u0645\u062f\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0645\u0642\u0637\u0639 C. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/ustrasana.jpg\" alt=\"ustrasana\" class=\"wp-image-1175\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/ustrasana.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/ustrasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/ustrasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0631\u0643\u0648\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643. <\/li>\n\n\n\n<li>\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u062e\u0644\u0641\u0643 \u0648\u062a\u0645\u0633\u0643 \u0628\u0643\u0639\u0628\u064a\u0643. \u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0642\u0648\u0633 \u0638\u0647\u0631\u0643 \u060c \u0648\u0627\u062f\u0641\u0639 \u0635\u062f\u0631\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0623\u0639\u0644\u0649. <\/li>\n\n\n\n<li>\u0625\u0630\u0627 \u0627\u0633\u062a\u0637\u0639\u062a \u060c \u0642\u0645 \u0628\u0642\u0648\u0633 \u0638\u0647\u0631\u0643 \u0623\u0643\u062b\u0631 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0635\u062f\u0631\u0643 \u0645\u0631\u0641\u0648\u0639\u064b\u0627 \u0648\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0643\u062a\u0641\u064a\u0643 \u0644\u0644\u062e\u0644\u0641. <\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0623\u0648 \u062d\u062a\u0649 1 \u062f\u0642\u064a\u0642\u0629 \u060c \u062b\u0645 \u062d\u0631\u0631 \u0627\u0644\u0648\u0636\u0639 \u0628\u0631\u0641\u0642 \u0648\u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0627\u0644\u0631\u0643\u0648\u0639. <\/li>\n\n\n\n<li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0636\u0639 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u062f\u0639\u0645 \u0638\u0647\u0631\u0643. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644 \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0639\u0646\u064a\u062f\u0629 \u0628\u0639\u062f \u0627\u0644\u0645\u0642\u0637\u0639 \u0627\u0644\u0642\u064a\u0635\u0631\u064a.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-base-background-color has-background\"><tbody><tr><td><strong>\u0627\u0642\u0631\u0623 \u0627\u0644\u0622\u0646: <\/strong><a href=\"https:\/\/verywelfit.com\/fitness\/kiat-jud-dai-workout-benefits-with-reviews-and-steps\/\">\u062a\u0645\u0631\u064a\u0646 \u0643\u064a\u0627\u062a \u062c\u0648\u062f \u062f\u0627\u064a: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0639 \u0627\u0644\u0645\u0631\u0627\u062c\u0639\u0627\u062a \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. \u0646\u0648\u0643\u0627\u0633\u0627\u0646\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Naukasana \u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 The Boat Pose \u060c \u0647\u0648 \u0648\u0636\u0639 \u064a\u0648\u062c\u0627 \u0631\u0627\u0626\u0639 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629. \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 <a href=\"https:\/\/freaktofit.com\/6-best-core-strengthening-yoga-poses\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0642\u0648\u064a\u0629 \u0642\u0644\u0628\u0643<\/a> \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0628\u0631 \u0636\u0631\u0648\u0631\u064a\u0629 <a href=\"https:\/\/freaktofit.com\/best-10-kettlebell-exercises-for-glutes-get-a-lifted-and-toned-butt\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0646\u063a\u064a\u0645 <\/a>\u0648 <a href=\"https:\/\/freaktofit.com\/how-to-make-celery-juice-for-weight-loss\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/a>. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Naukasana.jpg\" alt=\"\u0627\u0644\u0646\u0639\u0648\u062c\u0627\u0629\" class=\"wp-image-1194\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Naukasana.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/Naukasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/Naukasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0627\u0644\u0646\u0639\u0648\u062c\u0627\u0629<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0627\u0644\u0646\u0648\u0643\u0627\u0633\u0627\u0646\u0627\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0644\u062f\u062e\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0633\u0627\u0642\u064a\u0643 \u0623\u0645\u0627\u0645\u0643. <\/li>\n\n\n\n<li>\u062b\u0645 \u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u062a\u064a\u0646 \u0623\u0645\u0627\u0645\u0643. <\/li>\n\n\n\n<li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u0638\u0647\u0631\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0648\u062c\u0630\u0639\u0643 \u0645\u0648\u0627\u0632\u064d \u0644\u0644\u0623\u0631\u0636. <\/li>\n\n\n\n<li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629 \u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0623\u0646\u0641\u0627\u0633\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0646\u0648\u0628\u0627\u062a\u0627 \u0645\u0641\u064a\u062f\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0628\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0648\u0644\u0627\u062f\u0629 \u0642\u064a\u0635\u0631\u064a\u0629 \u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u062f\u0648\u0646 \u0648\u0636\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u060c \u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0639\u0637\u0644 \u0628\u0639\u062f \u0627\u0644\u062c\u0631\u0627\u062d\u0629. \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0628\u062f\u0621 \u0631\u062d\u0644\u062a\u0643 \u0625\u0644\u0649 \u062c\u0633\u0645 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629 \u0628\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0642\u064a\u0635\u0631\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. chaturanga dandasana \u0623\u0648 plank pose.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">chaturanga dandasana \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 <a href=\"https:\/\/freaktofit.com\/types-of-plank-exercise-and-its-benefits\/\" target=\"_blank\" rel=\"noopener\">\u0644\u0648\u062d \u062e\u0634\u0628\u064a<\/a>, \u060c \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u064a\u0648\u062c\u0627 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629. \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0642\u0648\u064a \u0627\u0644\u0642\u0644\u0628 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u0648\u0636\u0639 \u0648\u064a\u0642\u0648\u064a \u0627\u0644\u0638\u0647\u0631.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Plank-exercise-1024x682.jpg\" alt=\"\u0627\u0644\u064a\u0648\u063a\u0627 \u062a\u0634\u0643\u0644 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629\" class=\"wp-image-1195\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Plank-exercise-1024x682.jpg 1024w, https:\/\/cdn.verywelfit.com\/2023\/04\/Plank-exercise-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/Plank-exercise-768x512.jpg 768w, https:\/\/cdn.verywelfit.com\/2023\/04\/Plank-exercise.jpg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0644\u0648\u062d \u062e\u0634\u0628\u064a<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 chaturanga dandasana \u0623\u0648 plank pose\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0623\u062f\u0627\u0621 <a href=\"https:\/\/verywelfit.com\/yoga\/how-to-do-chaturanga-yoga-push-up-a-comprehensive-guide\/\" data-wpil-monitor-id=\"53\">chaturanga dandasana<\/a>, \u060c \u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0644\u0648\u062d \u062e\u0634\u0628\u064a \u0645\u0631\u062a\u0641\u0639 \u0645\u0639 \u0631\u0633\u063a\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643.<\/li>\n\n\n\n<li>\u062b\u0645 \u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u064a\u0646\u062d\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629. <\/li>\n\n\n\n<li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0645\u0631\u0641\u0642\u064a\u0643 \u064a\u0638\u0644\u0627\u0646 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u0636\u0644\u0648\u0639\u0643 \u0648\u0623\u0646 \u062a\u0638\u0644 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u062a\u0648\u0627\u0632\u064a\u062a\u064a\u0646 \u0645\u0639 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0648\u0623\u0646\u062a \u062a\u062e\u0641\u0636 \u0646\u0641\u0633\u0643. <\/li>\n\n\n\n<li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633\u0629 \u0623\u0646\u0641\u0627\u0633 \u0642\u0628\u0644 \u0623\u0646 \u062a\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. <\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0647\u0648 <a href=\"https:\/\/verywelfit.com\/beauty-tips\/how-to-prevent-lip-filler-migration-7-effective-ways\/\" data-wpil-monitor-id=\"59\">\u0637\u0631\u064a\u0642\u0629 \u0641\u0639\u0627\u0644\u0629<\/a> \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u062a\u0642\u0648\u064a\u062a\u0647\u0627 \u0628\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0642\u064a\u0635\u0631\u064a\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0638\u0647\u0631 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0641\u0636\u0644 \u0645\u0627 \u0644\u062f\u064a\u0643. \u0644\u0630\u0644\u0643 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 <a href=\"https:\/\/verywelfit.com\/fitness\/if-i-only-drink-water-for-a-week-will-i-lose-belly-fat-what-do-experts-say\/\" data-wpil-monitor-id=\"56\">\u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0628\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0642\u064a\u0635\u0631\u064a\u0629 \u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0636\u0627\u0641\u0629 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0625\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Trikonasana \u0623\u0648 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u062b\u0644\u062b.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Trikonasana \u0623\u0648 Triangle Pose \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u064a\u0648\u063a\u0627 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u062c\u0631\u0627\u062d\u064a\u0629. \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0634\u062f \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0648\u0633\u0637. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/trikonasana-1.jpg\" alt=\"\u064a\u0648\u063a\u0627 \u062a\u0631\u064a\u0643\u0648\u0646\u0627\u0633\u0627\u0646\u0627 \u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0642\u064a\u0635\u0631\u064a\u0629\" class=\"wp-image-1182\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/trikonasana-1.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/trikonasana-1-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/trikonasana-1-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u062a\u0631\u064a\u0643\u0648\u0646\u0627\u0633\u0627\u0627\u0646\u0627 <\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0648\u0636\u0639\u064a\u0629 Trikonasana \u0623\u0648 \u0645\u062b\u0644\u062b<\/strong>?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643. <\/li>\n\n\n\n<li>\u062a\u0635\u0644 \u0625\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u062d\u062a\u0649 \u0627\u0644\u0633\u0642\u0641 \u060c \u0648\u0627\u0644\u0646\u062e\u064a\u0644 \u062a\u0648\u0627\u062c\u0647 \u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636. <\/li>\n\n\n\n<li>\u062b\u0645 \u060c \u0642\u0645 \u0628\u062a\u0633\u062c\u064a\u0644 \u0630\u0631\u0627\u0639\u0643 \u0644\u0623\u0633\u0641\u0644 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0645\u0646 \u0642\u062f\u0645\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u060c \u0645\u0639 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0645\u062a\u062f\u0629 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u0648\u0631\u0643\u0632\u062a \u0639\u064a\u0646\u0627\u0643 \u0639\u0644\u0649 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u0645\u062a\u062f\u0629. <\/li>\n\n\n\n<li>Your body should create a &#8220;triangle&#8221; shape between the two arms. Hold this position for 30 seconds to 1 minute, breathing deeply, and then switch sides. <\/li>\n\n\n\n<li>\u062d\u0627\u0648\u0644\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 3-4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0642\u0637\u0639 \u0642\u064a\u0635\u0631\u064a\u0629.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-base-background-color has-background\"><tbody><tr><td><strong>\u0627\u0642\u0631\u0623 \u0627\u0644\u0622\u0646: <\/strong><a href=\"https:\/\/verywelfit.com\/fitness\/how-to-do-a-killer-diamond-push-ups\/\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062f\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0627\u0633 \u0627\u0644\u0642\u0627\u062a\u0644\u0629<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7.<\/strong> <strong>\u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627 \u0647\u064a \u062c\u0632\u0621 \u062d\u064a\u0648\u064a \u0645\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 <a href=\"https:\/\/verywelfit.com\/nutrition\/best-diet-to-lose-belly-fat-in-teenage-girls-experts-point-of-view\/\" data-wpil-monitor-id=\"57\">\u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0628\u0639\u062f \u0627\u0644\u0642\u0633\u0645 \u0627\u0644\u0642\u064a\u0635\u0631\u064a. \u0648\u0647\u0648 \u064a\u0634\u0645\u0644 \u0623\u0646\u0641\u0627\u0633 \u0639\u0645\u064a\u0642\u0629 \u0648\u0628\u0637\u064a\u0626\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645 \u0648\u0637\u0631\u062f \u0627\u0644\u0633\u0645\u0648\u0645 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. \u0648\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0623\u0646\u0647 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0648\u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0639\u0642\u0644.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Pranayama-1024x683.jpg\" alt=\"\u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627\" class=\"wp-image-1215\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Pranayama-1024x683.jpg 1024w, https:\/\/cdn.verywelfit.com\/2023\/04\/Pranayama-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/Pranayama-768x512.jpg 768w, https:\/\/cdn.verywelfit.com\/2023\/04\/Pranayama.jpg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong><strong>\u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627<\/strong><\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627 \u060c \u0627\u062c\u0644\u0633 \u0645\u0639 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0627\u0644\u0628\u0637\u064a\u0621. <\/li>\n\n\n\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0646\u0641\u0643 \u062b\u0645 \u0627\u0644\u0632\u0641\u064a\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u0645\u0643. <\/li>\n\n\n\n<li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u0628\u0637\u0646\u0643 \u062b\u0627\u0628\u062a\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u062e\u0631\u0648\u062c \u060c \u0648\u0625\u0630\u0627 \u0623\u0645\u0643\u0646 \u060c \u0623\u0628\u0642 \u0639\u064a\u0646\u064a\u0643 \u0645\u063a\u0645\u0636\u062a\u064a\u0646. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0639\u0645\u0644 \u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u0645\u0646 5 \u0625\u0644\u0649 15 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0645\u0631\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u060c \u0648\u0644\u0643\u0646 \u0643\u0644\u0645\u0627 \u0637\u0627\u0644\u062a \u0645\u062f\u0629 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u060c \u0632\u0627\u062f\u062a \u0641\u0627\u0626\u062f\u062a\u0647. \u062f\u0645\u062c \u0627\u0644\u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u0645\u0639\u062a\u0627\u062f <a href=\"https:\/\/verywelfit.com\/yoga\/eka-pada-bakasana-benefits-how-to-do-and-variations\/\" data-wpil-monitor-id=\"898\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0628\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0642\u064a\u0635\u0631\u064a\u0629 \u0648\u062a\u0642\u062f\u064a\u0645 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0623\u062e\u0631\u0649.<\/p>\n\n\n\n<h3 id=\"yoga-to-avoid\" class=\"wp-block-heading\"><strong>\u0627\u0644\u064a\u0648\u062c\u0627 \u0644 <strong>A<\/strong>\u0628\u0627\u0637\u0644\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0628\u0639\u0636 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0648\u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0631\u0647\u0642\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629 \u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0643\u0648\u0646 \u062e\u0637\u0631\u0629 \u0639\u0644\u0649 \u062a\u0639\u0627\u0641\u064a\u0643. \u064a\u062c\u0628 \u062a\u062c\u0646\u0628 \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0628\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0642\u064a\u0635\u0631\u064a\u0629 \u0644\u0636\u0645\u0627\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062a\u0639\u0627\u0641\u064a\u0643 \u0622\u0645\u0646\u064b\u0627 \u0648\u0641\u0639\u0627\u0644\u064b\u0627:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0647\u0627\u0646\u0648\u0645\u0627\u0646\u0627\u0633\u0627\u0646\u0627.<\/li>\n\n\n\n<li>\u0633\u064a\u0631\u0634\u0627\u0633\u0627\u0646\u0627.<\/li>\n\n\n\n<li>\u062a\u0627\u0631\u0627\u0643\u0633\u0641\u0627\u0633\u0627\u0646\u0627.<\/li>\n\n\n\n<li>Vrischikasana.<\/li>\n\n\n\n<li>\u0628\u0627\u0643\u0627\u0633\u0627\u0646\u0627.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062c\u0646\u0628 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u060c \u064a\u0645\u0643\u0646\u0643 \u0645\u0633\u0627\u0639\u062f\u0629 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0641\u0627\u0621 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0648\u0623\u0645\u0627\u0646 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u062c\u0631\u0627\u062d\u064a\u0629. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0648\u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u0644\u0627 \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0646\u0641\u0633\u0643 \u0628\u0634\u062f\u0629 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u062a\u0643. \u0627\u0633\u062a\u0634\u0631 \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u062e\u0635\u0627\u0626\u064a\u064b\u0627 \u0635\u062d\u064a\u064b\u0627 \u0645\u0624\u0647\u0644\u064b\u0627 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u062c\u0631\u0628\u0629 \u0634\u062e\u0635\u064a\u0629 \u062d\u0642\u064a\u0642\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0646\u0627 \u0633\u0648\u0628\u0627\u0631\u0646\u0627 \u0645\u064a\u0647\u062a\u0627 \u060c \u0623\u0643\u062b\u0631 \u0645\u062d\u062a\u0648\u0649 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u064b\u0627 \u0645\u0646 \u0645\u0648\u0645\u0628\u0627\u064a \u060c \u0628\u0639\u062f \u0648\u0644\u0627\u062f\u0629 \u0642\u064a\u0635\u0631\u064a\u0629 \u060c \u0639\u0627\u0646\u064a\u062a \u0645\u0646 \u0636\u0639\u0641 \u0648\u0627\u0646\u062a\u0641\u0627\u062e \u0628\u0637\u0646\u064a \u0639\u0646\u064a\u062f. \u0628\u0635\u0641\u062a\u064a \u0623\u0645\u064b\u0627 \u0639\u0627\u0645\u0644\u0629 \u0648\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u064b\u0627 \u0644\u0644\u0645\u062d\u062a\u0648\u0649 \u060c \u0628\u0627\u0644\u0643\u0627\u062f \u0643\u0627\u0646 \u0644\u062f\u064a \u0648\u0642\u062a \u0644\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a. \u0644\u0642\u062f \u0628\u062f\u0623\u062a \u0628\u0640 10 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637 \u0645\u0646 Cat-Cow \u0648 Pranayama Daily. \u0641\u064a \u063a\u0636\u0648\u0646 \u062b\u0645\u0627\u0646\u064a\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u060c \u0634\u0639\u0631\u062a \u0628\u0623\u0646\u0646\u064a \u0623\u0642\u0648\u0649 \u060c \u0648\u062a\u062d\u0633\u0646 \u0648\u0636\u0639\u064a \u060c \u0648\u0623\u0635\u0628\u062d\u062a \u0645\u0646\u0637\u0642\u0629 \u0628\u0637\u0646\u064a \u0623\u0643\u062b\u0631 \u0635\u0644\u0627\u0628\u0629. \u0644\u0645 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u062c\u0633\u062f\u064a \u0641\u062d\u0633\u0628 - \u0628\u0644 \u0633\u0627\u0639\u062f\u062a\u0646\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/p>\n\n\n\n<style>\n.custom-quote-wrapper {\n  display: flex;\n  justify-content: center;\n  align-items: center;\n  width: 100%;\n}\n\n.custom-quote {\n  border-top: 1px solid #ccc;\n  margin: 40px 0;\n  padding-top: 20px;\n  position: relative;\n  font-family: 'Georgia', serif;\n  color: #333;\n  max-width: 700px;\n  text-align: left; \/* Align text left *\/\n}\n\n.custom-quote::before {\n  content: \"\u201c\";\n  color: #28a745; \/* Green quotation mark *\/\n  font-size: 60px;\n  position: absolute;\n  top: 10px;\n  left: 0;\n  line-height: 0;\n}\n\n.custom-quote p {\n  font-size: 20px;\n  line-height: 1.6;\n  margin: 0 0 20px 50px; \/* Space for the green quote mark *\/\n  position: relative;\n  z-index: 2;\n}\n\n.custom-quote-author {\n  display: flex;\n  align-items: center;\n  justify-content: flex-start;\n  font-family: 'Arial', sans-serif;\n  font-weight: bold;\n  font-size: 14px;\n  color: #444;\n  text-transform: uppercase;\n  letter-spacing: 0.5px;\n  margin-left: 50px; \/* aligns author text with paragraph *\/\n}\n\n.custom-quote-author img {\n  width: 40px;\n  height: 40px;\n  border-radius: 50%;\n  object-fit: cover;\n  margin-left: 10px;\n}\n<\/style>\n\n<div class=\"custom-quote-wrapper\">\n  <div class=\"custom-quote\">\n    <p>&#8220;Yoga doesn\u2019t just shrink your belly after a C-section \u2014 it helps you reclaim your strength, confidence, and peace.&#8221;<\/p>\n    <div class=\"custom-quote-author\">\n      - \u0633\u0648\u0628\u0631\u0646\u0627 \u0645\u064a\u0647\u062a\u0627 \u060c \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\n      <img decoding=\"async\" src=\"https:\/\/cdn.verywelfit.com\/2025\/11\/suparna-mehta.jpeg\" alt=\"\u0633\u0648\u0628\u0631\u0646\u0627 \u0645\u064a\u0647\u062a\u0627\">\n    <\/div>\n  <\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629.<\/strong><\/h4>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list\">\n<div id=\"faq-question-1763128363047\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">1. \u0645\u062a\u0649 \u064a\u0645\u0643\u0646\u0646\u064a \u0628\u062f\u0621 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0648\u0635\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0628\u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0631 \u0645\u0646 6 \u0625\u0644\u0649 8 \u0623\u0633\u0627\u0628\u064a\u0639 \u0642\u0628\u0644 \u0628\u062f\u0621 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0644\u0637\u064a\u0641\u0629. \u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u0648\u0644\u0627\u064b \u0644\u0623\u0646 \u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u0634\u0641\u0627\u0621 \u062a\u062e\u062a\u0644\u0641 \u0644\u0643\u0644 \u0627\u0645\u0631\u0623\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1763128398628\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\"><strong>2 \u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u064a\u0648\u062c\u0627 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0642\u064a\u0635\u0631\u064a\u0629\u061f<\/strong><\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645. \u062a\u0642\u0648\u064a \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0644\u0628 \u0627\u0644\u0636\u0639\u064a\u0641\u0629 \u060c \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u060c \u0648\u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u060c \u0648\u062a\u062f\u0639\u0645 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0639\u0646\u062f \u062f\u0645\u062c\u0647\u0627 \u0645\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1763128418953\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">3. \u0645\u0627 \u0647\u064a \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u064b\u0627 \u0628\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0645\u062b\u0644 \u0627\u0644\u0642\u0637-\u0627\u0644\u0643\u0627\u0648 \u0648\u0627\u0644\u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627 \u0648\u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u062d\u0648\u0636 \u0622\u0645\u0646\u0629 \u0641\u0642\u0637 \u0628\u0639\u062f \u0645\u0648\u0627\u0641\u0642\u0629 \u0637\u0628\u064a\u0628\u0643. \u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0623\u0648 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u0643\u062b\u0641 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0648\u0642\u062a \u0645\u0628\u0643\u0631.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1763128449594\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\"><strong>4. \u0647\u0644 \u0623\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u062f\u0631\u0628 \u064a\u0648\u063a\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629\u061f<\/strong><\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u060c \u0648\u0644\u0643\u0646 \u064a\u0633\u062a\u0641\u064a\u062f \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0645\u0646 \u0627\u0644\u062a\u0648\u062c\u064a\u0647 (\u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u0623\u0648 \u0641\u064a \u0648\u0636\u0639 \u0639\u062f\u0645 \u0627\u0644\u0627\u062a\u0635\u0627\u0644) \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u063a\u0631\u0632 \u0648\u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0646\u062f\u0628\u064a\u0629. \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0627\u0646 \u0645\u0647\u0645\u0627\u0646 \u0644\u0644\u063a\u0627\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062c\u0631\u0627\u062d\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1763128498143\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\"><strong>5. \u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u0633\u062a\u063a\u0631\u0642 \u062a\u0633\u0637\u064a\u062d \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u064a\u0648\u062c\u0627\u061f<\/strong><\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u060c \u0644\u0643\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u0631\u0648\u0646 \u062a\u062d\u0633\u0646\u064b\u0627 \u0645\u0644\u062d\u0648\u0638\u064b\u0627 \u0641\u064a 6-12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0645\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u062a\u0633\u0642\u0629 \u060c \u0648\u0635\u062d\u0629 \u060c \u0648\u0623\u0643\u0644 \u064a\u0642\u0638.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h4 id=\"bottom-line\" class=\"wp-block-heading\"><strong>\u0631\u0633\u0627\u0644\u0629 \u0631\u0645\u0632\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0647\u064a \u0634\u0643\u0644 \u0645\u0641\u064a\u062f \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629. \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0641\u064a \u0631\u0627\u062d\u0629 \u0645\u0646\u0632\u0644\u0643 \u060c \u0648\u064a\u0645\u0643\u0646 \u062a\u0643\u064a\u064a\u0641\u0647 \u0644\u064a\u0646\u0627\u0633\u0628 \u0623\u064a \u062c\u062f\u0648\u0644 \u0623\u0648 \u0645\u0633\u062a\u0648\u0649 \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0623\u0645\u0631 \u0642\u062f \u064a\u0633\u062a\u063a\u0631\u0642 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0644\u0631\u0624\u064a\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0633\u064a\u0643\u0648\u0646 \u064a\u0633\u062a\u062d\u0642 \u0630\u0644\u0643. \u0645\u0639 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0648\u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0648\u0627\u0644\u062a\u0641\u0627\u0646\u064a \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0646\u062c\u0627\u062d <a href=\"https:\/\/verywelfit.com\/fitness\/will-i-lose-belly-chest-and-thigh-fat-if-i-cycle-every-day-for-2-months\/\" data-wpil-monitor-id=\"58\">\u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0628\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0648\u0644\u0627\u062f\u0629 \u0642\u064a\u0635\u0631\u064a\u0629 \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0648\u0643\u0623\u0646\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+2 \u0645\u0635\u0627\u062f\u0631<\/h4>\n<div class=\"accordion-container\">\n<p><span style=\"font-size: 14px;\">\u0644\u062f\u0649 VeryWelfit \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. \u0646\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u0627\u062c\u0639 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0645\u0627\u0646 \u062f\u0642\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0646\u0627 \u0648\u062a\u062d\u062f\u064a\u062b\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0631\u0627\u0621\u0629 <a href=\"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\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0648\u0627\u0644\u064a\u0648\u062c\u0627 \u0648\u0648\u0635\u0641\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0648\u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0639\u0645\u0631: \u0645\u0631\u0627\u062c\u0639\u0629 \u0639\u0645\u0644\u064a\u0629 \u0644\u0644\u0623\u0637\u0628\u0627\u0621 \u061b; <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9008094\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9008094\/<\/a><\/li>\n<li>\u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u0645\u062c\u0631\u0649 \u0639\u0646\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0645\u0628\u0643\u0631\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629: \u062f\u0631\u0627\u0633\u0629 \u0628\u0627\u0644\u0645\u0648\u062c\u0627\u062a \u0641\u0648\u0642 \u0627\u0644\u0635\u0648\u062a\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0631\u062f\u062f \u061b; <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9142290\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9142290\/<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0647\u0644 \u062a\u0628\u062d\u062b \u0639\u0646 \u0637\u0631\u0642 \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629\u061f \u0627\u0644\u064a\u0648\u062c\u0627 \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0648\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0644\u064a\u0627\u0642\u062a\u0643. \u0641\u064a \u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"7 \u0648\u0636\u0639\u064a\u0627\u062a \u064a\u0648\u062c\u0627 \u0628\u0633\u064a\u0637\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/yoga\/7-simple-yoga-poses-to-help-you-lose-belly-fat-after-a-c-section\/#more-195\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 7 \u0623\u0648\u0636\u0627\u0639 \u0628\u0633\u064a\u0637\u0629 \u0644\u0644\u064a\u0648\u063a\u0627 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0642\u064a\u0635\u0631\u064a\u0629\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":2,"featured_media":1223,"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":[978,72,75,74,73],"class_list":["post-195","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-tatiana-sokolova","tag-yoga","tag-yoga-poses","tag-yoga-poses-to-lose-belly-fat","tag-yoga-poses-to-lose-belly-fat-after-a-c-section"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/195","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=195"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/195\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/1223"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=195"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=195"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}