{"id":23221,"date":"2026-07-01T18:35:15","date_gmt":"2026-07-01T13:05:15","guid":{"rendered":"https:\/\/verywelfit.com\/?p=23221"},"modified":"2026-07-05T15:56:57","modified_gmt":"2026-07-05T10:26:57","slug":"%d8%a7%d9%84%d9%82%d8%af%d8%b1%d8%a9-%d8%a7%d9%84%d8%a7%d8%ad%d8%aa%d9%8a%d8%a7%d8%b7%d9%8a%d8%a9-%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%85%d8%a7-%d9%87","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/fitness-en\/fitness-reserve-capacity-what-it-is-why-it-matters-and-how-to-improve-it\/","title":{"rendered":"\u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629: \u0645\u0627 \u0647\u064a \u0648\u0644\u0645\u0627\u0630\u0627 \u0647\u064a \u0645\u0647\u0645\u0629 \u0648\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0633\u064a\u0646\u0647\u0627"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u064a\u0641\u0643\u0631 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u060c \u0641\u0625\u0646\u0647\u0645 \u064a\u0631\u0643\u0632\u0648\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0645\u0631\u0626\u064a\u0629 \u0645\u062b\u0644 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0627\u0644\u0645\u0641\u0647\u0648\u0645 \u0627\u0644\u0630\u064a \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u062a\u062c\u0627\u0647\u0644\u0647 \u0648\u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0628\u0627\u0633\u0645 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 (FRC) \u0642\u062f \u064a\u0648\u0641\u0631 \u0635\u0648\u0631\u0629 \u0623\u0643\u062b\u0631 \u062c\u062f\u0648\u0649 \u0644\u0635\u062d\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 \u0648\u0645\u0631\u0648\u0646\u062a\u0643 \u0627\u0644\u062c\u0633\u062f\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0634\u064a\u0631 \u0633\u0639\u0629 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629 \u0644\u0623\u062f\u0627\u0621 \u0623\u0646\u0634\u0637\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0639\u0627\u062f\u064a\u0629. \u0628\u0639\u0628\u0627\u0631\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u060c \u0641\u0647\u064a \u062a\u0645\u062b\u0644 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u201c\u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629\u201d \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0644\u062c\u0633\u0645\u0643 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u064a\u0647\u0627 \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0628\u062d \u0627\u0644\u062d\u064a\u0627\u0629 \u0623\u0643\u062b\u0631 \u062a\u0637\u0644\u0628\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0627\u0644\u0623\u0645\u0631 \u064a\u062a\u0639\u0644\u0642 \u0628\u0635\u0639\u0648\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0644\u0627\u0644\u0645 \u060c \u0623\u0648 \u062d\u0645\u0644 \u0627\u0644\u0628\u0642\u0627\u0644\u0629 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u060c \u0623\u0648 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0645\u0631\u0636 \u060c \u0623\u0648 \u0627\u0644\u0644\u0639\u0628 \u0645\u0639 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u060c \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0637\u0648\u0627\u0631\u0626 \u060c \u0641\u0625\u0646 \u0645\u062d\u0645\u064a\u0629 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0623\u0643\u0628\u0631 \u062a\u0633\u0645\u062d \u0644\u062c\u0633\u0645\u0643 \u0628\u0623\u062f\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u0645\u0647\u0627\u0645 \u0628\u062c\u0647\u062f \u0623\u0642\u0644 \u0648\u0633\u0644\u0627\u0645\u0629 \u0623\u0643\u0628\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062d\u062b \u062d\u062f\u064a\u062b \u0641\u064a \u0639\u0644\u0645 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0648 <a href=\"https:\/\/verywelfit.com\/yoga\/easy-yoga-poses-for-kids-age-2-a-fun-and-healthy-way-to-introduce-yoga-to-toddlers\/\" data-wpil-monitor-id=\"2085\">\u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0635\u062d\u064a\u0629<\/a> \u064a\u0642\u062a\u0631\u062d \u0623\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0644\u064a\u0627\u0642\u0629 \u0639\u0627\u0644\u064a\u0629 \u064a\u0631\u062a\u0628\u0637 \u0628\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0644\u0627\u0644 \u0627\u0644\u0648\u0638\u064a\u0641\u064a \u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0639\u0627\u0642\u0629 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u062d\u064a\u0627\u0629 \u060c \u0648\u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0635\u062d\u064a\u0629. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0645\u0635\u0637\u0644\u062d \u0646\u0641\u0633\u0647 \u0644\u0627 \u064a\u0632\u0627\u0644 \u064a\u0628\u0631\u0632 \u0641\u064a \u0645\u0646\u0627\u0642\u0634\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0645\u0628\u0627\u062f\u0626\u0647 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0647\u064a <a href=\"https:\/\/verywelfit.com\/fitness-en\/mary-joan-schutz-private-life-lifestyle-and-a-balanced-wellness-approach\/\" data-wpil-monitor-id=\"2078\">\u0645\u062f\u0639\u0648\u0645\u0629 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u0628\u0639\u0642\u0648\u062f \u0645\u0646 \u0627\u0644\u0623\u062f\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629<\/a>, \u060c \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0645\u0627 \u0647\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0639\u0629 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 (FRC) \u0647\u064a \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0630\u0631\u0648\u0629 \u0642\u062f\u0631\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u0645\u0627\u062f\u064a\u0629 \u0644\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062e\u064a\u0644 \u0634\u062e\u0635\u064a\u0646 \u064a\u062d\u062a\u0627\u062c\u0627\u0646 \u0625\u0644\u0649 \u0635\u0639\u0648\u062f \u062b\u0644\u0627\u062b \u062f\u0631\u062c\u0627\u062a \u0645\u0646 \u0627\u0644\u0633\u0644\u0627\u0644\u0645.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u064a\u0635\u0644 \u0627\u0644\u0634\u062e\u0635 \"\u0623\" \u0625\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0634\u062f\u0629 \u0648\u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0639\u062f\u0629 \u062f\u0642\u0627\u0626\u0642 \u0644\u0644\u062a\u0639\u0627\u0641\u064a.<\/li>\n\n\n\n<li>\u064a\u0635\u0644 \u0627\u0644\u0634\u062e\u0635 \"\u0628\" \u0625\u0644\u0649 \u0627\u0644\u0642\u0645\u0629 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d \u0648\u064a\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0645\u0634\u064a \u062f\u0648\u0646 \u0635\u0639\u0648\u0628\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0643\u0644\u0627\u0647\u0645\u0627 \u0623\u0643\u0645\u0644 \u0646\u0641\u0633 \u0627\u0644\u0645\u0647\u0645\u0629 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0634\u062e\u0635 \"\u0628\" \u0644\u062f\u064a\u0647 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0644\u064a\u0627\u0642\u0629 \u0623\u0643\u0628\u0631 \u0644\u0623\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u062a\u062a\u0637\u0644\u0628 \u0646\u0633\u0628\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0642\u0637 \u0645\u0646 \u0623\u0642\u0635\u0649 \u0637\u0627\u0642\u062a\u0647\u0627 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u0646\u064a \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637 \u0627\u0644\u0623\u0639\u0644\u0649 \u0623\u0646 \u062c\u0633\u0645\u0643 \u0644\u062f\u064a\u0647 \u0642\u0648\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0648\u062a\u062d\u0645\u0644 \u0648\u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u0648\u0627\u0632\u0646 \u0648\u0642\u062f\u0631\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0627\u0644\u0645\u062a\u0627\u062d\u0629 \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0644\u0645\u0627\u0630\u0627 \u062a\u0647\u0645\u0629 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u0647\u0645\u0629\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u0643\u064a\u0641 \u062c\u0633\u0645\u0643 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0645\u0639 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0628\u062f\u0646\u064a. \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0627\u0644\u0639\u0645\u0644 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0627\u0644\u0645\u0631\u0636 \u0648\u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u062a\u0636\u0639 \u0643\u0644\u0647\u0627 \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0642\u0644\u0628\u0643 \u0648\u0631\u0626\u062a\u064a\u0643 \u0648 <a href=\"https:\/\/verywelfit.com\/yoga\/unlocking-the-power-of-yoga-for-vagus-nerve-health-benefits-poses-and-precautions\/\" data-wpil-monitor-id=\"2083\">\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0637\u0627\u0642\u062a\u0643 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0639\u0627\u0644\u064a\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0633\u0647\u0648\u0644\u0629.<\/li>\n\n\n\n<li>\u064a\u062a\u0637\u0648\u0631 \u0627\u0644\u062a\u0639\u0628 \u0628\u0634\u0643\u0644 \u0623\u0628\u0637\u0623.<\/li>\n\n\n\n<li>\u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0623\u0633\u0631\u0639.<\/li>\n\n\n\n<li>\u064a\u062a\u0645 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0642\u0644\u0627\u0644 \u0627\u0644\u062c\u0633\u062f\u064a \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<\/li>\n\n\n\n<li>\u0642\u062f \u062a\u0643\u0648\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0623\u0642\u0644 \u0627\u062d\u062a\u0645\u0627\u0644\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u064a\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u062c\u0633\u0645 \u0645\u0633\u062a\u0639\u062f \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0644\u0644\u062a\u062d\u062f\u064a\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0648\u0642\u0639\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0627\u0644\u0639\u0643\u0633 \u0645\u0646 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0630\u0648\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0627\u0644\u0645\u0646\u062e\u0641\u0636\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=\"2090\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0648\u0627\u062c\u0647<\/a> \u0627\u0644\u062a\u0639\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0644\u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0647\u0627\u0645 \u062a\u0633\u062a\u0647\u0644\u0643 \u0646\u0633\u0628\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0645\u0648\u0627\u0631\u062f\u0647\u0627 \u0627\u0644\u0645\u0627\u062f\u064a\u0629 \u0627\u0644\u0645\u062a\u0627\u062d\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u064a\u062a\u0645 \u062a\u062d\u062f\u064a\u062f \u0633\u0639\u0629 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u0642\u064a\u0627\u0633 \u0648\u0627\u062d\u062f \u0641\u0642\u0637. \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646\u0647 \u064a\u0639\u0643\u0633 \u062a\u0641\u0627\u0639\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u0643\u0633 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629 \u0645\u062f\u0649 \u0643\u0641\u0627\u0621\u0629 \u0639\u0645\u0644 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0639\u064b\u0627 \u0644\u062a\u0648\u0635\u064a\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16338704\/\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><sup>,<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7880870\/\" target=\"_blank\" rel=\"noopener\">(2)<\/a>,<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9602665\/\" target=\"_blank\" rel=\"noopener\">(3)<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0645\u062a\u0639\u0648\u0646 \u0628\u0644\u064a\u0627\u0642\u0629 \u0647\u0648\u0627\u0626\u064a\u0629 \u0623\u0639\u0644\u0649 \u0639\u0645\u0648\u0645\u064b\u0627 \u0644\u062f\u064a\u0647\u0645 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0623\u0643\u0628\u0631 \u0644\u0623\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u064a\u0629 \u062a\u062a\u0637\u0644\u0628 \u062c\u0647\u062f\u064b\u0627 \u0623\u0642\u0644 \u0644\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0647\u0645 \u0627\u0644\u0645\u0634\u064a \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0648\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0648\u0627\u0644\u0631\u0643\u0636 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u0643\u0648\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u062f\u062f \u0627\u0644\u0642\u0648\u0629 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u062a\u0648\u0644\u064a\u062f \u0627\u0644\u0642\u0648\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0635\u0628\u062d \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0645\u062b\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u0645\u062a\u0639\u0629 \u0623\u0648 \u062d\u0645\u0644 \u0627\u0644\u0628\u0642\u0627\u0644\u0629 \u0623\u0648 \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0646 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0623\u0648 \u062f\u0641\u0639 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0623\u0633\u0647\u0644 \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0637\u0648\u0631 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <a href=\"https:\/\/verywelfit.com\/fitness-en\/muscle-mass-is-lost-as-we-age-are-you-doing-anything-to-slow-the-process\/\" data-wpil-monitor-id=\"2080\">\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0639 \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u0645\u0631<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0634\u064a\u0631 \u0627\u0644\u062a\u062d\u0645\u0644 \u0625\u0644\u0649 \u0642\u062f\u0631\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0625\u062c\u0631\u0627\u0621 \u062a\u0642\u0644\u0635\u0627\u062a \u0645\u062a\u0643\u0631\u0631\u0629 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u062f\u0648\u0646 \u0625\u0631\u0647\u0627\u0642 \u0645\u0641\u0631\u0637.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0646 \u0627\u0644\u0623\u0645\u062b\u0644\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0645\u0634\u064a \u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0637\u0648\u064a\u0644\u0629.<\/li>\n\n\n\n<li>\u0635\u0639\u0648\u062f \u0627\u0644\u062f\u0631\u062c.<\/li>\n\n\n\n<li>\u0627\u0644\u0628\u0633\u062a\u0646\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u0623\u0639\u0645\u0627\u0644 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u0631\u064a\u0627\u0636\u0627\u062a \u0627\u0644\u062a\u0631\u0641\u064a\u0647\u064a\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0623\u0643\u0628\u0631 \u064a\u0639\u0646\u064a \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u062a\u062a\u0637\u0644\u0628 \u062c\u0647\u062f\u064b\u0627 \u0623\u0642\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u0627\u0632\u0646 \u062c\u064a\u062f <a href=\"https:\/\/verywelfit.com\/yoga\/best-lower-back-stretches-to-reduce-pain-and-improve-mobility\/\" data-wpil-monitor-id=\"2093\">\u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0633\u0642\u0648\u0637 \u0645\u0639 \u0627\u0644\u062a\u062d\u0633\u0646<\/a> \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0635\u0628\u062d \u0647\u0630\u0627 \u0645\u0647\u0645\u064b\u0627 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u062f\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0644\u0623\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u064a\u0646\u062e\u0641\u0636 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0645\u0639 \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u0645\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0648\u0627\u0644\u062a\u0627\u064a \u062a\u0634\u064a \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0623\u062d\u0627\u062f\u064a\u0629 \u0627\u0644\u0633\u0627\u0642 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0646\u0642\u0644<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062a\u062d\u0631\u0643 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0635\u062d\u064a\u0629 \u0628\u0643\u0641\u0627\u0621\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0647\u0627 \u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0632\u064a\u062f \u0636\u0639\u0641 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0646 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u062a\u062f\u0639\u0645 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u064a\u0627\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0635\u062d\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0623\u0647\u0645 \u062a\u0637\u0628\u064a\u0642\u0627\u062a <a href=\"https:\/\/verywelfit.com\/recipe\/fitness-chocolate-cake-healthy-sugar-free-and-gluten-free-sweet-recipe-with-extra-protein\/\" data-wpil-monitor-id=\"2094\">\u0633\u0639\u0629 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0635\u062d\u064a\u0629<\/a> \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u0642\u062f \u0627\u0644\u0631\u0627\u0628\u0639 \u0645\u0646 \u0627\u0644\u0639\u0645\u0631\u060c \u064a\u0632\u062f\u0627\u062f \u062a\u062f\u0631\u064a\u062c\u064a\u0627 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 <a href=\"https:\/\/verywelfit.com\/fitness-en\/how-can-i-make-sure-i-am-losing-fat-not-muscle\/\" data-wpil-monitor-id=\"2086\">\u0641\u0642\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a> \u0627\u0644\u0643\u062a\u0644\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u0625\u0630\u0627 \u0638\u0644\u062a \u063a\u064a\u0631 \u0646\u0634\u0637\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0628\u062d \u0627\u0644\u0633\u0639\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u062c\u062f\u064b\u0627 \u060c \u0642\u062f \u062a\u0635\u0628\u062d \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u0633\u0647\u0648\u0644\u0629 \u0630\u0627\u062a \u0645\u0631\u0629 \u0623\u0645\u0631\u064b\u0627 \u0645\u062a\u0637\u0644\u0628\u064b\u0627 \u062c\u0633\u062f\u064a\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0646 \u0627\u0644\u0623\u0645\u062b\u0644\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0646\u0647\u0648\u0636 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u062d\u0645\u0644 \u062d\u0642\u0627\u0626\u0628 \u0627\u0644\u062a\u0633\u0648\u0642.<\/li>\n\n\n\n<li>\u0627\u0644\u0645\u0634\u064a \u0635\u0639\u0648\u062f\u0627.<\/li>\n\n\n\n<li>\u0635\u0639\u0648\u062f \u0627\u0644\u062f\u0631\u062c.<\/li>\n\n\n\n<li>\u0627\u0644\u0644\u0639\u0628 \u0645\u0639 \u0627\u0644\u0623\u062d\u0641\u0627\u062f.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0646\u0634\u0637 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0642\u0644\u0627\u0644 \u0627\u0644\u0648\u0638\u064a\u0641\u064a \u0648\u0642\u062f \u064a\u0624\u062e\u0631 \u0627\u0644\u062a\u062f\u0647\u0648\u0631 \u0627\u0644\u062c\u0633\u062f\u064a \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u0639\u0645\u0631.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0642\u062f\u0631\u0629 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u062f\u062f \u0639\u062f\u0629 \u0639\u0648\u0627\u0645\u0644 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0644\u0644\u0641\u0631\u062f.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0638\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0647\u064a \u0627\u0644\u0639\u0627\u0645\u0644 \u0627\u0644\u0623\u0642\u0648\u0649 \u0644\u0644\u062a\u0639\u062f\u064a\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u0624\u062f\u0648\u0646 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0647\u0648\u0627\u0626\u064a\u0629 \u060c \u0642\u0648\u0629 \u060c \u0645\u0631\u0648\u0646\u0629 \u060c \u0648\u062a\u0648\u0627\u0632\u0646 \u064a\u062d\u0627\u0641\u0638\u0648\u0646 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0639\u0644\u0649 \u0642\u062f\u0631\u0629 \u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0623\u0639\u0644\u0649.<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4914047\/\" target=\"_blank\" rel=\"noopener\"><sup>(4)<\/sup><\/a><sup>,<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5830901\/\" target=\"_blank\" rel=\"noopener\">(5)<\/a><\/sup><\/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\/2026\/07\/image-1-1024x683.png\" alt=\"\u0623\u0628\u062d\u0627\u062b \u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629\" class=\"wp-image-23229\" srcset=\"https:\/\/cdn.verywelfit.com\/2026\/07\/image-1-1024x683.png 1024w, https:\/\/cdn.verywelfit.com\/2026\/07\/image-1-300x200.png 300w, https:\/\/cdn.verywelfit.com\/2026\/07\/image-1-768x512.png 768w, https:\/\/cdn.verywelfit.com\/2026\/07\/image-1-18x12.png 18w, https:\/\/cdn.verywelfit.com\/2026\/07\/image-1.png 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><em>\u064a\u0642\u062f\u0645 \u0647\u0630\u0627 \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0645\u0644\u062e\u0635\u064b\u0627 \u0645\u0631\u0626\u064a\u064b\u0627 \u0644\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629 \u0645\u0646 \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 \u062d\u0648\u0644 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u060c \u0648\u0627\u062d\u062a\u064a\u0627\u0637 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u060c \u0648\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0642\u0644\u0628 \u060c \u0648\u0627\u0644\u062a\u0643\u064a\u0641\u0627\u062a \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u062a\u0645\u062b\u0644 \u0627\u0644\u0642\u064a\u0645 \u0645\u0642\u0627\u0631\u0646\u0629 \u062a\u0648\u0636\u064a\u062d\u064a\u0629 \u0644\u0644\u0642\u0648\u0629 \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a\u0629 \u0644\u0644\u0623\u062f\u0644\u0629 \u0639\u0628\u0631 \u0627\u0644\u0628\u062d\u062b \u0627\u0644\u0630\u064a \u062a\u0645\u062a \u0645\u0631\u0627\u062c\u0639\u062a\u0647 \u0648\u0647\u064a \u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0623\u063a\u0631\u0627\u0636 \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0641\u0642\u0637. \u0644\u0627 \u062a\u0639\u0643\u0633 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0639\u062f\u062f\u064a\u0629 \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0625\u062d\u0635\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u062c\u0645\u0639\u0629 \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0641\u0631\u062f\u064a\u0629.<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0639\u0645\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u062a\u0646\u062e\u0641\u0636 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0645\u0639 \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u0645\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0623\u0646 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0627\u0644\u0646\u0634\u0637\u064a\u0646 \u0628\u062f\u0646\u064a\u064b\u0627 \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062d\u062a\u0641\u0638\u0648\u0646 \u0628\u0642\u062f\u0631\u0629 \u0648\u0638\u064a\u0641\u064a\u0629 \u0623\u0643\u0628\u0631 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0645\u0633\u062a\u0642\u0631\u064a\u0646 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062a\u063a\u0630\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0627\u0641 <a href=\"https:\/\/verywelfit.com\/nutrition\/algae-the-new-eco-sustainable-vegetable-protein-for-your-muscles\/\" data-wpil-monitor-id=\"2095\">\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u062f\u0639\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a> \u0627\u0644\u0635\u064a\u0627\u0646\u0629 \u0648\u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/verywelfit.com\/fitness-en\/melva-porter-private-life-lifestyle-habits-workout-routine-balanced-diet-plan\/\" data-wpil-monitor-id=\"2081\">\u0648\u062c\u0628\u0627\u062a \u0645\u062a\u0648\u0627\u0632\u0646\u0629<\/a> \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0639\u0627\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0646\u0648\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u062a\u062f\u0639\u0645 \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0624\u062f\u064a \u0627\u0644\u062d\u0631\u0645\u0627\u0646 \u0627\u0644\u0645\u0632\u0645\u0646 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0625\u0644\u0649 \u0625\u0636\u0639\u0627\u0641 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u0632\u0645\u0646\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u062a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u062d\u0627\u0644\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0633\u0645\u0646\u0629 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0631\u0626\u0629 \u0627\u0644\u0645\u0632\u0645\u0646\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=\"2096\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u0629 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0623\u062f\u0627\u0621\u064b \u0631\u064a\u0627\u0636\u064a\u064b\u0627 \u0644\u0644\u0646\u062e\u0628\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0646\u062a\u062c \u0627\u0644\u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u0644\u0645\u062a\u0633\u0642\u0629 \u0639\u0628\u0631 \u0645\u062c\u0627\u0644\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/apan-mudra-meaning-benefits-side-effects-how-to-do-and-precautions\/\" data-wpil-monitor-id=\"2092\">\u0641\u0648\u0627\u0626\u062f \u0630\u0627\u062a \u0645\u063a\u0632\u0649<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u0648\u0627\u0626\u064a\u0629 \u0645\u0646\u062a\u0638\u0645\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u0647\u062f\u0641 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 150 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0647\u0648\u0627\u0626\u064a \u0627\u0644\u0645\u0639\u062a\u062f\u0644 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639 \u060c \u0623\u0648 75 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0642\u0648\u064a \u060c \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u064a\u0648\u0645\u064a\u0646 \u0623\u0648 \u0623\u0643\u062b\u0631 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u060c \u0628\u0645\u0627 \u064a\u062a\u0641\u0642 \u0645\u0639 \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0642\u0628\u0648\u0644\u0629 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0646 \u0627\u0644\u0623\u0645\u062b\u0644\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639.<\/li>\n\n\n\n<li>\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a.<\/li>\n\n\n\n<li>\u0627\u0644\u0633\u0628\u0627\u062d\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u0631\u0642\u0635.<\/li>\n\n\n\n<li>\u0627\u0644\u062a\u062c\u062f\u064a\u0641.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0642\u0637\u0627\u0631 \u0627\u0644\u0642\u0648\u0629 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/verywelfit.com\/fitness-en\/top-10-metabolic-resistance-training-workouts-for-beginners-at-home\/\" data-wpil-monitor-id=\"2079\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/a> \u064a\u062d\u0633\u0646 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0634\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0633\u0627\u0642<\/li>\n\n\n\n<li>\u0633\u0646\u062f<\/li>\n\n\n\n<li>\u0635\u0646\u062f\u0648\u0642<\/li>\n\n\n\n<li>\u0623\u0643\u062a\u0627\u0641<\/li>\n\n\n\n<li>\u0642\u0644\u0628<\/li>\n\n\n\n<li>\u0623\u0633\u0644\u062d\u0629<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0642\u062f\u0645 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0635\u0628\u062d\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0630\u0627\u062a \u0642\u064a\u0645\u0629 \u0645\u062a\u0632\u0627\u064a\u062f\u0629 \u0645\u0639 \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u0645\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0634\u0645\u0644 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u064a\u0642\u0641 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u0645\u0634\u064a \u0645\u0646 \u0627\u0644\u0643\u0639\u0628 \u0625\u0644\u0649 \u0623\u062e\u0645\u0635 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/li>\n\n\n\n<li>\u062a\u0627\u064a \u062a\u0634\u064a.<\/li>\n\n\n\n<li>\u0627\u0644\u064a\u0648\u062c\u0627.<\/li>\n\n\n\n<li>\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0648\u0638\u064a\u0641\u064a.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u0627\u0633\u062a\u0631\u062f\u0627\u062f.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u0641\u0632 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0643\u064a\u0641 \u060c \u0644\u0643\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u064a\u0633\u0645\u062d \u0628\u062d\u062f\u0648\u062b \u0647\u0630\u0647 \u0627\u0644\u062a\u0643\u064a\u0641\u0627\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0639\u0645 \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0645\u0646 \u062e\u0644\u0627\u0644:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0633\u0637 \u0643\u0627\u0641 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645.<\/li>\n\n\n\n<li>\u062a\u0631\u0637\u064a\u0628.<\/li>\n\n\n\n<li>\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\u0629.<\/li>\n\n\n\n<li>\u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629.<\/li>\n\n\n\n<li>\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0625\u062c\u0647\u0627\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0628\u0642 \u0646\u0634\u0637\u064b\u0627 \u0628\u062f\u0646\u064a\u064b\u0627 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0638\u0645\u0629 \u0645\u0647\u0645\u0629 \u060c \u0644\u0643\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u062a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0627\u0644\u0633\u0639\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u063a\u064a\u0631 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0639\u0646 \u0637\u0631\u064a\u0642:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0645\u0634\u064a \u0623\u062b\u0646\u0627\u0621 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629.<\/li>\n\n\n\n<li>\u0635\u0639\u0648\u062f \u0627\u0644\u0633\u0644\u0627\u0644\u0645.<\/li>\n\n\n\n<li>\u0627\u0644\u0628\u0633\u062a\u0646\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u0623\u0639\u0645\u0627\u0644 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u0644\u0639\u0628 \u0645\u0639 \u0627\u0644\u0623\u0637\u0641\u0627\u0644.<\/li>\n\n\n\n<li>\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u062f\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u0627\u062e\u062a\u0628\u0627\u0631 \u0648\u0627\u062d\u062f \u064a\u0642\u064a\u0633 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0623\u062e\u0635\u0627\u0626\u064a\u064a \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0623\u062e\u0635\u0627\u0626\u064a\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0642\u064a\u0645\u0648\u0646\u0647\u0627 \u063a\u0627\u0644\u0628\u064b\u0627 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0642\u064a\u064a\u0645\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u062a\u0634\u0645\u0644 \u0647\u0630\u0647:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u062e\u062a\u0628\u0627\u0631 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629 (\u0645\u062b\u0644 <a href=\"https:\/\/verywelfit.com\/wellness-tools\/free-cycling-vo%e2%82%82-max-calculator-measure-your-endurance-power\/\" data-wpil-monitor-id=\"2082\">VO\u2082 \u0645\u0627\u0643\u0633<\/a> \u0623\u0648 \u0627\u062e\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062f\u0648\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649).<\/li>\n\n\n\n<li>\u0642\u0648\u0629 \u0642\u0628\u0636\u0629.<\/li>\n\n\n\n<li>\u0627\u062e\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u0648\u0642\u0648\u0641.<\/li>\n\n\n\n<li>\u0633\u0631\u0639\u0629 \u0627\u0644\u0645\u0634\u064a.<\/li>\n\n\n\n<li>\u062a\u0648\u0642\u064a\u062a \u0648\u0630\u0647\u0628 (\u0627\u0644\u0633\u062d\u0628) \u0627\u062e\u062a\u0628\u0627\u0631.<\/li>\n\n\n\n<li>\u062a\u0642\u064a\u064a\u0645\u0627\u062a \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/li>\n\n\n\n<li>\u0627\u062e\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/li>\n\n\n\n<li>\u062a\u0642\u064a\u064a\u0645\u0627\u062a \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u064a\u064a\u0645\u0627\u062a \u0645\u0639\u064b\u0627 \u0641\u064a \u062a\u062d\u062f\u064a\u062f \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0642\u062f\u0631\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u062a\u062a\u062c\u0627\u0648\u0632 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0623\u0633\u0627\u0637\u064a\u0631 \u0634\u0627\u0626\u0639\u0629 \u062d\u0648\u0644 \u0642\u062f\u0631\u0629 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0631\u0627\u0641\u0629 1: \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0641\u0642\u0637 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/strong> <a href=\"https:\/\/verywelfit.com\/nutrition\/is-coconut-kefir-the-new-superfood-unveiling-its-health-benefits-and-consumption-guide\/\" data-wpil-monitor-id=\"2087\">\u064a\u0633\u062a\u0641\u064a\u062f \u0627\u0644\u062c\u0645\u064a\u0639<\/a> \u0645\u0646 \u0627\u0645\u062a\u0644\u0627\u0643 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u060c \u062e\u0627\u0635\u0629 \u0645\u0639 \u062a\u0642\u062f\u0645\u0647\u0645 \u0641\u064a \u0627\u0644\u0633\u0646 \u0623\u0648 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0645\u0631\u0636.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0627\u0644\u062e\u0631\u0627\u0641\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629: \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u064a\u062d\u0633\u0646 \u0627\u0644\u0633\u0639\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u062a\u0644\u0642\u0627\u0626\u064a\u064b\u0627.<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/strong> \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <a href=\"https:\/\/verywelfit.com\/nutrition\/is-beef-jerky-healthy-for-weight-loss-5-worst-reasons\/\" data-wpil-monitor-id=\"2088\">\u0648\u0632\u0646 \u0635\u062d\u064a<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u060c \u0648\u0627\u0644\u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u060c \u0648\u0627\u0644\u0642\u0648\u0629 \u060c \u0648\u0627\u0644\u062a\u0646\u0642\u0644 \u060c \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0647\u064a \u0645\u0647\u0645\u0629 \u0628\u0646\u0641\u0633 \u0627\u0644\u0642\u062f\u0631.<\/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: \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639\u0648\u0646 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/strong> \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0648\u0635\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0646\u0627\u0633\u0628 \u064a\u0645\u0643\u0646 <a href=\"https:\/\/verywelfit.com\/yoga\/how-i-use-yoga-poses-for-boxers-to-improve-flexibility-and-strength\/\" data-wpil-monitor-id=\"2091\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/a>, \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0628\u0644\u0648\u063a \u0627\u0644\u0623\u0643\u0628\u0631 \u0633\u0646\u064b\u0627.<\/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\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u062a\u0648\u0641\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0641\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/strong> \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u0637\u064b\u0627 \u0645\u0641\u064a\u062f \u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0646\u0638\u0645\u0629 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0648\u0641\u0631 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0623\u0643\u0628\u0631 \u0641\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u0646 <a href=\"https:\/\/verywelfit.com\/fitness-en\/how-i-implemented-yololarys-workout-and-diet-plan-in-my-daily-routine\/\" data-wpil-monitor-id=\"2084\">\u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645\u064a<\/a> \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062d\u062f\u0647\u0627.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062d\u062f\u0648\u062f \u0627\u0644\u0645\u0641\u0647\u0648\u0645.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u062f \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0644\u0644\u064a\u0627\u0642\u0629 \u0625\u0637\u0627\u0631\u064b\u0627 \u0645\u0641\u064a\u062f\u064b\u0627 \u060c \u0648\u0644\u0643\u0646 \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u0642\u064a\u0627\u0633\u064b\u0627 \u0637\u0628\u064a\u064b\u0627 \u0645\u0633\u062a\u0642\u0644\u0627\u064b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0628\u062d\u062b \u0627\u0644\u062d\u0627\u0644\u064a \u0645\u0635\u0637\u0644\u062d\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 - \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 <strong>\u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a<\/strong>, <strong>\u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0648\u0638\u064a\u0641\u064a<\/strong>, \u0648 \u0648 \u0648 <strong>\u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629<\/strong>- \u0644\u0648\u0635\u0641 \u0645\u0641\u0627\u0647\u064a\u0645 \u0645\u0645\u0627\u062b\u0644\u0629. \u0644\u0627 \u062a\u0632\u0627\u0644 \u0627\u0644\u0623\u0633\u0627\u0644\u064a\u0628 \u0627\u0644\u0645\u0648\u062d\u062f\u0629 \u0644\u0642\u064a\u0627\u0633 \u0633\u0639\u0629 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u062a\u062a\u0637\u0648\u0631 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0627\u0644\u0641\u0631\u062f\u064a\u0629 \u062a\u062a\u0623\u062b\u0631 \u0628\u0627\u0644\u0648\u0631\u0627\u062b\u0629, <a href=\"https:\/\/verywelfit.com\/wellness-tools\/free-body-analyzer-test-check-your-body-health-score-and-fitness-status\/\" data-wpil-monitor-id=\"2089\">\u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0635\u062d\u064a\u0629<\/a>, \u0648\u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0648\u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0648\u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0628\u064a\u0626\u064a\u0629. \u0644\u0630\u0644\u0643 \u060c \u064a\u062c\u0628 \u062f\u0627\u0626\u0645\u064b\u0627 \u062a\u0641\u0633\u064a\u0631 \u062a\u0642\u064a\u064a\u0645\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0633\u064a\u0627\u0642 \u0623 <a href=\"https:\/\/verywelfit.com\/nutrition\/mexican-kombucha-secrets-a-personal-discovery-health-benefits-and-an-original-recipe-by-the-experts\/\" data-wpil-monitor-id=\"2097\">\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0644\u0644\u0634\u062e\u0635<\/a>.<\/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-1782909647438\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">1. \u0647\u0644 \u0642\u062f\u0631\u0629 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0647\u064a \u0646\u0641\u0633\u0647\u0627 vo\u2082 max\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0644\u0627 \u064a\u0642\u064a\u0633 VO\u2082 \u0645\u0627\u0643\u0633 \u0627\u0644\u0633\u0639\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0627\u0644\u0642\u0635\u0648\u0649\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0639\u0643\u0633 \u0633\u0639\u0629 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0641\u0631\u0642 \u0627\u0644\u0623\u0648\u0633\u0639 \u0628\u064a\u0646 \u0642\u062f\u0631\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0642\u0635\u0648\u0649 \u0648\u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1782909664155\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">2. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u0627\u062a\u0647\u0645 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645. \u064a\u062e\u062a\u0628\u0631 \u0645\u0639\u0638\u0645 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0630\u0627\u062a \u0645\u063a\u0632\u0649 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u062a\u0633\u0642\u0629 \u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u060c \u0648\u0639\u0645\u0644 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1782909675515\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">3. \u0647\u0644 \u062a\u0632\u064a\u062f \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645. \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0642\u0648\u064a\u0629 \u062a\u062c\u0639\u0644 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u062a\u062a\u0637\u0644\u0628 \u062c\u0647\u062f\u064b\u0627 \u0646\u0633\u0628\u064a\u064b\u0627 \u0623\u0642\u0644 \u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0648\u0638\u064a\u0641\u064a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1782909688028\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">4. \u0644\u0645\u0627\u0630\u0627 \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0645\u0647\u0645\u0629 \u0628\u0639\u062f \u0633\u0646 40\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u062a\u0646\u062e\u0641\u0636 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0645\u0639 \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u0645\u0631 \u060c \u0641\u0625\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0623\u0643\u0628\u0631 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0642\u0644\u0627\u0644\u064a\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1782909701356\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">5. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0644\u0644\u064a\u0627\u0642\u0629 \u0623\u0646 \u062a\u062a\u0646\u0628\u0623 \u0628\u0637\u0648\u0644 \u0627\u0644\u0639\u0645\u0631\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u0644\u064a\u0633 \u0645\u0624\u0634\u0631\u064b\u0627 \u0645\u0628\u0627\u0634\u0631\u064b\u0627 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 - \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 - \u0627\u0631\u062a\u0628\u0637\u062a \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0648\u0627\u0644\u0648\u0641\u064a\u0627\u062a \u0627\u0644\u0645\u0628\u0643\u0631\u0629 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u0648\u0651\u0644 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0645\u0638\u0647\u0631 \u0648\u062d\u062f\u0647 \u0648\u0646\u062d\u0648 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0645\u062f\u0649. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u0648\u0639\u0627\u0626\u064a\u0629 \u0628\u0645\u0627 \u064a\u062a\u062c\u0627\u0648\u0632 \u0645\u0627 \u062a\u062a\u0637\u0644\u0628\u0647 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u060c \u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u0639\u062f\u0627\u062f\u064b\u0627 \u0644\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0648\u0642\u0639\u0629 \u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0645\u0631\u0636 \u060c \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u0633\u062a\u0642\u0644\u064a\u0646 \u0645\u0639 \u062a\u0642\u062f\u0645\u0647\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0637\u0631\u0641\u0629 \u0623\u0648 \u0642\u062f\u0631\u0629 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0646\u062e\u0628\u0629. \u064a\u0645\u0643\u0646 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u062a\u0633\u0642\u0629 \u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u060c \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0648\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f \u060c \u0648\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0646\u0634\u0637 \u0623\u0646 \u064a\u0628\u0646\u064a \u0628\u0634\u0643\u0644 \u062c\u0645\u0627\u0639\u064a \u0627\u062d\u062a\u064a\u0627\u0637\u064a\u064b\u0627 \u0623\u0643\u0628\u0631 \u064a\u062f\u0639\u0645 \u0627\u0644\u0635\u062d\u0629 \u0645\u062f\u0649 \u0627\u0644\u062d\u064a\u0627\u0629 \u0648\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629. \u0628\u062f\u0644\u0627 \u0645\u0646 \u0623\u0646 \u0623\u0633\u0623\u0644 \u0641\u0642\u0637 \u201c\u0647\u0644 \u0623\u0646\u0627 \u0644\u0627\u0626\u0642 \u0628\u0645\u0627 \u0641\u064a\u0647 \u0627\u0644\u0643\u0641\u0627\u064a\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u064a\u0648\u0645\u061f\u201d \u062a\u0634\u062c\u0639 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0639\u0644\u0649 \u0633\u0624\u0627\u0644 \u0623\u0643\u062b\u0631 \u0642\u064a\u0645\u0629: \u201c\u0647\u0644 \u0623\u0642\u0648\u0645 \u0628\u0628\u0646\u0627\u0621 \u0633\u0639\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u0644\u0633\u0646\u0648\u0627\u062a \u0627\u0644\u0645\u0642\u0628\u0644\u0629\u061f\u201d<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+5 \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\u0634\u064a\u062e\u0648\u062e\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637: \u0622\u062b\u0627\u0631\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0631\u0627\u062a \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0644\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0639\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0644\u0633\u0627\u0621 \u0648\u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629 \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16338704\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/16338704\/<\/a><\/li>\n<li>\u0642\u062f\u0631\u0629 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0644\u062f\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7880870\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/7880870\/<\/a><\/li>\n<li>\u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a: \u062a\u0637\u0648\u064a\u0631 \u0637\u0631\u064a\u0642\u0629 \u063a\u064a\u0631 \u062c\u0631\u0627\u062d\u064a\u0629 \u0648\u0627\u0644\u062a\u0642\u062f\u064a\u0631\u0627\u062a \u0627\u0644\u0623\u0648\u0644\u0649 \u0641\u064a \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9602665\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/9602665\/<\/a><\/li>\n<li>\u062f\u0648\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0642\u0644\u0628: \u0645\u0646 \u0639\u0644\u0645 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0622\u0644\u064a\u0627\u062a \u0627\u0644\u062c\u0632\u064a\u0626\u064a\u0629 \u061b; <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4914047\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4914047\/<\/a><\/li>\n<li>\u0622\u062b\u0627\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629.; <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5830901\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5830901\/<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u0641\u0643\u0631 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u060c \u0641\u0625\u0646\u0647\u0645 \u064a\u0631\u0643\u0632\u0648\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0645\u0631\u0626\u064a\u0629 \u0645\u062b\u0644 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0645\u0641\u0647\u0648\u0645\u064b\u0627 \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u062a\u062c\u0627\u0647\u0644\u0647 \u064a\u064f\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 (FRC) ... <\/p>\n<p class=\"read-more-container\"><a title=\"\u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0629 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629: \u0645\u0627 \u0647\u064a \u0648\u0644\u0645\u0627\u0630\u0627 \u0647\u064a \u0645\u0647\u0645\u0629 \u0648\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0633\u064a\u0646\u0647\u0627\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/fitness-en\/fitness-reserve-capacity-what-it-is-why-it-matters-and-how-to-improve-it\/#more-23221\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0633\u0639\u0629 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629: \u0645\u0627 \u0647\u064a \u060c \u0648\u0644\u0645\u0627\u0630\u0627 \u0623\u0647\u0645\u064a\u062a\u0647\u0627 \u060c \u0648\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0633\u064a\u0646\u0647\u0627\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":4,"featured_media":23223,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_ogeeat_og_title":"","_ogeeat_og_description":"","_ogeeat_og_image":"","_ogeeat_tw_title":"","_ogeeat_tw_description":"","_ogeeat_tw_image":"","footnotes":""},"categories":[2],"tags":[11221,11222,11223],"class_list":["post-23221","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-en","tag-fitness-reserve-capacity","tag-what-is-fitness-reserve-capacity","tag-why-fitness-reserve-capacity-matters"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/23221","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=23221"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/23221\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/23223"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=23221"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=23221"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=23221"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}