{"id":3433,"date":"2023-08-03T15:51:55","date_gmt":"2023-08-03T14:51:55","guid":{"rendered":"https:\/\/verywelfit.com\/?p=3433"},"modified":"2026-07-23T19:56:03","modified_gmt":"2026-07-23T14:26:03","slug":"%d8%ad%d8%b5%d9%8a%d8%b1%d8%a9-%d8%a8%d9%8a%d9%84%d8%a7%d8%aa%d9%8a%d8%b3-%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d8%a7%d9%84%d9%82%d9%8a%d8%a7%d9%85-%d8%a8%d8%a7%d9%84%d9%85%d8%b2%d8%a7%d9%8a%d8%a7-%d9%88","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/fitness-en\/mat-pilates-how-to-do-benefits-and-common-mistakes\/","title":{"rendered":"\u0645\u0627\u062a \u0628\u064a\u0644\u0627\u062a\u064a\u0633: \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u060c \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Mat Pilates \u0647\u0648 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0645\u0648\u0627\u0621\u0645\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u0645\u0634\u062a\u0642 \u0645\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f <a href=\"https:\/\/verywelfit.com\/fitness\/reformer-pilates-how-to-do-benefits-and-common-mistake\/\">\u0628\u064a\u0644\u0627\u062a\u064a\u0633 <\/a>\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u0637\u0648\u0631\u0647\u0627 \u062c\u0648\u0632\u064a\u0641 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u060c \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0621 Mat Pilates \u0639\u0644\u0649 \u062d\u0635\u064a\u0631\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062c\u0627\u0630\u0628\u064a\u0629 \u0643\u0645\u0642\u0627\u0648\u0645\u0629. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u0636\u0645\u0646 \u0633\u0644\u0633\u0644\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062e\u0627\u0636\u0639\u0629 \u0644\u0644\u0631\u0642\u0627\u0628\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u0639\u0645\u064a\u0642\u0629. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0627\u0644\u0645\u0627\u062a \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. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0624\u0643\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0648 <a href=\"https:\/\/freaktofit.com\/7-yoga-poses-to-improve-concentration\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0649\u0621 \u0645<\/a>, \u060c \u062e\u0644\u0642 \u0623 <a href=\"https:\/\/freaktofit.com\/how-do-you-maintain-your-mental-health\/\" target=\"_blank\" rel=\"noopener\">\u0627\u062a\u0635\u0627\u0644 \u0627\u0644\u0639\u0642\u0644 \u0628\u0627\u0644\u062c\u0633\u0645<\/a> \u0647\u0630\u0627 \u064a\u0639\u0632\u0632 \u0648\u0639\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u062c\u0627\u062f <a href=\"https:\/\/verywelfit.com\/fitness-en\/unlocking-the-power-of-pilates-bars\/\" data-wpil-monitor-id=\"764\">\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0645\u0646\u0627\u0633\u0628 \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a> \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0648\u064a\u0645\u0643\u0646 \u062a\u0639\u062f\u064a\u0644\u0647\u0627 \u0644\u0627\u0633\u062a\u064a\u0639\u0627\u0628 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0648\u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0641\u0631\u062f\u064a\u0629. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627 \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u064b\u0627 \u0645\u062a\u0645\u0631\u0633\u064b\u0627 \u060c \u062a\u0642\u062f\u0645 Mat Pilates \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0645\u062a\u0639\u062f\u062f \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u0648\u0641\u0639\u0627\u0644\u064b\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n\n\n\n<h2 id=\"how-to-do\" class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0645\u0627\u062a \u0628\u064a\u0644\u0627\u062a\u064a\u0633\u061f <\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0627\u062a \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639\u0629 \u062a\u0631\u0643\u0632 \u0639\u0644\u064a\u0647\u0627 <a href=\"https:\/\/freaktofit.com\/6-best-core-strengthening-yoga-poses\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/a>, improving flexibility and enhancing overall body alignment. It is performed on a mat, making it accessible for everyone, regardless of their fitness level or age. Here&#8217;s a step-by-step guide on how to do Mat Pilates:<\/p>\n\n\n\n<figure class=\"wp-block-embed aligncenter is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0641\u0626\u0629 \u062d\u0635\u064a\u0631\u0629 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a\u0629 | \u0627\u0644\u0645\u0633\u062a\u0648\u0649 1\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/yDDFS1kPplI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. \u0627\u0628\u062d\u062b \u0639\u0646 \u0645\u0633\u0627\u062d\u0629 \u0645\u0631\u064a\u062d\u0629 \u0648\u0646\u0638\u064a\u0641\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0628\u062d\u062b \u0639\u0646 \u0633\u0637\u062d \u0645\u0633\u062a\u0648 \u0645\u0639 \u0645\u0633\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u0648\u0636\u0639 \u0633\u062c\u0627\u062f\u062a\u0643 \u0648\u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u062d\u0631\u064a\u0629 \u062f\u0648\u0646 \u0623\u064a \u0639\u0648\u0627\u0626\u0642. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u062c\u064a\u062f\u0629 \u0627\u0644\u062a\u0647\u0648\u064a\u0629 \u0648\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0627\u0646\u062d\u0631\u0627\u0641\u0627\u062a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. \u0627\u062c\u0645\u0639 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0647\u0648 \u062d\u0635\u064a\u0631\u0629 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0623\u0643\u062b\u0631 \u0633\u0645\u0643\u064b\u0627 \u0645\u0646 \u0623 <a href=\"https:\/\/verywelfit.com\/yoga\/get-rid-of-back-pain-with-these-amazing-yoga-poses\/\">\u064a\u0648\u062c\u0627 <\/a>\u062d\u0635\u064a\u0631\u0629 \u0644\u062a\u0648\u0641\u064a\u0631 \u062f\u0639\u0645 \u0625\u0636\u0627\u0641\u064a \u0644\u062c\u0633\u0645\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a. \u0625\u0630\u0627 \u0631\u063a\u0628\u062a \u0641\u064a \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0639\u0627\u0626\u0645 \u0645\u062b\u0644 \u0623\u062d\u0632\u0645\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0648 \u062d\u0644\u0642\u0627\u062a \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0623\u0648 \u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u064a\u062f \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0644\u062a\u0643\u062b\u064a\u0641 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0627\u0644\u0627\u062d\u0645\u0627\u0621. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Before diving into the main workout, it&#8217;s essential to <a href=\"https:\/\/freaktofit.com\/8-warm-up-exercise-with-advantages\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0631\u0646<\/a> \u0639\u0636\u0644\u0627\u062a\u0643. \u0627\u0628\u062f\u0623 \u0628\u062d\u0631\u0643\u0627\u062a \u0644\u0637\u064a\u0641\u0629 \u0645\u062b\u0644 \u0627\u0644\u0633\u064a\u0631 \u0641\u064a \u0645\u0643\u0627\u0646\u0647\u0627 \u0648\u0644\u0641\u0627\u0626\u0641 \u0627\u0644\u0643\u062a\u0641 \u0648\u062a\u0645\u062f\u064a\u062f\u0627\u062a \u0627\u0644\u0631\u0642\u0628\u0629. \u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u060c \u0648\u0627\u0631\u062a\u062e\u0627\u0621 <a href=\"https:\/\/verywelfit.com\/nutrition\/8-super-vegetarian-and-non-vegetarian-food-for-strong-bones-and-joints\/\">\u0648\u0635\u0644\u0627\u062a \u0645\u0641\u0627\u0635\u0644 <\/a>\u0648\u062c\u0647\u0632 \u062c\u0633\u0645\u0643 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0627\u062f\u0645\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0633\u0644\u064a\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0648\u0627\u0644 \u0631\u0648\u062a\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u060c \u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0646\u0641\u0633 \u062b\u0627\u0628\u062a. \u0627\u0633\u062a\u0646\u0634\u0642 \u0628\u0639\u0645\u0642 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0646\u0641\u0643 \u060c \u0648\u0645\u0644\u0623 <a href=\"https:\/\/freaktofit.com\/scarecrow-exercise-best-exercise-for-your-abs-and-shoulders\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0637\u0646 <\/a>\u0645\u0639 \u0627\u0644\u0647\u0648\u0627\u0621 \u0648\u0627\u0644\u0632\u0641\u064a\u0631 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u0645\u0643 \u060c \u0648\u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646. \u0647\u0630\u0647 <a href=\"https:\/\/freaktofit.com\/health-benefits-of-deep-breathing\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0646\u0641\u0633 <\/a>\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0639\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 \u0642\u0644\u0628\u0643 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0623\u0633\u064a\u0633\u064a\u0629. <\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"284\" height=\"177\" src=\"https:\/\/cdn.verywelfit.com\/2023\/08\/Single-Leg-Stretch.jpg\" alt=\"\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629\" class=\"wp-image-3487\" style=\"width:406px;height:253px\"\/><figcaption class=\"wp-element-caption\"><strong>\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629<\/strong>; \u0645\u0635\u062f\u0631 \u0627\u0644\u0635\u0648\u0631\u0629:<a href=\"https:\/\/www.silhouettedonna.it\/fitness\/pilates-single-leg-stretch-anticellulite-45188\/\" rel=\"nofollow noopener\" target=\"_blank\"> \u0628\u064a\u0644\u0627\u062a\u064a\u0633: \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u062a\u0645\u062a\u062f \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0633\u064a\u0644\u0648\u0644\u064a\u062a<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0623\u0633\u0627\u0633\u064a <a href=\"https:\/\/verywelfit.com\/fitness\/wall-plank-exercise-benefits-how-to-do-and-variations\/\">\u062a\u0645\u0627\u0631\u064a\u0646 <\/a>\u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u062b\u0644 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0645\u0627\u0626\u0629 \u060c \u0648\u062a\u0645\u062a\u062f \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0648\u062a\u062a\u062f\u062d\u0631\u062c. \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0648\u0639\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0627\u0644\u062a\u0642\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629. \u0623\u0639\u0637 IMG<\/strong><\/h4>\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\/08\/Bridge.jpg\" alt=\"\u062c\u0633\u0631\" class=\"wp-image-3488\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/08\/Bridge.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/08\/Bridge-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/08\/Bridge-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u062c\u0633\u0631<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629 \u0648\u062b\u0642\u0629 \u0645\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0623\u0633\u064a\u0633\u064a\u0629 \u060c \u0627\u0646\u062a\u0642\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0625\u0644\u0649 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0645\u062a\u0648\u0633\u0637. \u0648\u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u062c\u0633\u0631\u060c, <a href=\"https:\/\/freaktofit.com\/types-of-plank-exercise-and-its-benefits\/\" target=\"_blank\" rel=\"noopener\">\u0644\u0648\u062d \u062c\u0627\u0646\u0628\u064a<\/a> \u0648\u0627\u0644\u0645\u0642\u0635. \u062a\u062a\u062d\u062f\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629 \u062b\u0628\u0627\u062a\u0643 \u0648\u062a\u0648\u0627\u0632\u0646\u0643 \u0648\u062a\u0646\u0633\u064a\u0642\u0643 \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0642\u0644\u0628\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u062f\u0645\u062c \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0648\u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0642\u062f\u0645 \u0645\u0627\u062a \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0639 \u0645\u062e\u062a\u0644\u0641 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0644\u062a\u0646\u0627\u0633\u0628 \u0645\u062e\u062a\u0644\u0641 <a href=\"https:\/\/freaktofit.com\/what-to-look-for-when-buying-used-fitness-equipment\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0644\u0627\u0621\u0645\u0629 <\/a>\u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0628\u062f\u0648 \u0635\u0639\u0628\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629 \u060c \u0641\u0644\u0627 \u062a\u062a\u0631\u062f\u062f \u0641\u064a \u062a\u0639\u062f\u064a\u0644\u0647 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0639\u0627\u0626\u0645 \u0623\u0648 \u062a\u0642\u0644\u064a\u0644 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629. \u0648\u0628\u0627\u0644\u0645\u062b\u0644\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0628\u062f\u0648 \u0633\u0647\u0644\u0627\u064b \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u0641\u0627\u0633\u062a\u0643\u0634\u0627\u0641 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0623\u0648 \u0625\u0636\u0627\u0641\u062a\u0647\u0627 <a href=\"https:\/\/freaktofit.com\/progressive-resistance-strength-training\/\" target=\"_blank\" rel=\"noopener\">\u0635\u0645\u0648\u062f <\/a>\u0644\u062a\u0643\u062b\u064a\u0641 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u0645\u0648\u0627\u0621\u0645\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u064a\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Throughout each exercise pay close attention to your body&#8217;s alignment. Keep your spine neutral, engage your core muscles and avoid straining your neck, shoulders or <a href=\"https:\/\/verywelfit.com\/yoga\/best-lower-back-stretches-to-reduce-pain-and-improve-mobility\/\" data-wpil-monitor-id=\"1846\">\u0627\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/a>. \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631 \u060c \u0631\u0627\u062c\u0639 \u0645\u0642\u0627\u0637\u0639 \u0627\u0644\u0641\u064a\u062f\u064a\u0648 \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0623\u0648 \u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u0623\u0648 \u0641\u0643\u0631 \u0641\u064a \u0623\u062e\u0630 \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u062f\u0631\u0648\u0633 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0644\u0636\u0645\u0627\u0646 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>9. \u062a\u0647\u062f\u0623 \u0648\u062a\u0645\u062a\u062f.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Once you&#8217;ve completed the main workout, it&#8217;s crucial to cool down your <a href=\"https:\/\/verywelfit.com\/fitness-en\/what-are-the-best-ways-to-get-attractive-muscles-and-healthy-body-weight-without-a-gym\/\" data-wpil-monitor-id=\"1852\">\u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0645\u062f\u062f \u0639\u0636\u0644\u0627\u062a\u0643<\/a>. Perform gentle stretches that target all major muscle groups such as the Cat Cow stretch, Child&#8217;s Pose and Spine Twist. This helps to reduce muscle soreness, increase flexibility and promote relaxation.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a\u0643 \u0648\u062a\u0642\u062f\u0645 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062b\u0644 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u060c \u0641\u0625\u0646 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u064a \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0627\u0644\u0630\u064a \u064a\u062c\u0628 \u0631\u0624\u064a\u062a\u0647 <a href=\"https:\/\/verywelfit.com\/yoga\/how-i-use-yoga-poses-for-boxers-to-improve-flexibility-and-strength\/\" data-wpil-monitor-id=\"1856\">\u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0641\u064a \u0642\u0648\u062a\u0643<\/a>, \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0639\u0627\u0645\u0629. \u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u062d\u0635\u064a\u0631\u0629 2-3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u0639\u0648\u0628\u0629 \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629. \u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0631\u062d\u0644\u0629 \u0627\u0643\u062a\u0634\u0627\u0641 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0639\u062f\u064a\u062f\u0629 \u0644\u0628\u064a\u0644\u0627\u062a\u0633.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-background\" style=\"background-color:#caddeb\"><tbody><tr><td>\ud83d\udca1 <strong>\u0646\u0635\u0627\u0626\u062d verywel fit.com<\/strong><br>\u062a\u0630\u0643\u0631 \u0623\u0646 Mat Pilates \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u0648\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u062a\u0639\u062f\u064a\u0644\u0647\u0627 \u0644\u062a\u0646\u0627\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0648\u0642\u062f\u0631\u0627\u062a\u0643 \u0627\u0644\u0641\u0631\u062f\u064a\u0629. \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645 <a href=\"https:\/\/verywelfit.com\/yoga\/enhancing-your-yoga-practice-10-yoga-hands-on-assists\/\" data-wpil-monitor-id=\"1853\">practice you&#8217;ll experience enhanced<\/a> \u0648\u0639\u064a \u0627\u0644\u062c\u0633\u0645 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0648\u0642\u0641 \u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0625\u062d\u0633\u0627\u0633 \u0623\u0643\u0628\u0631 \u0628\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/beauty-tips\/vital-things-to-know-before-and-after-undergoing-botox-brow-lift\/\">\u0623\u0634\u064a\u0627\u0621 \u062d\u064a\u0648\u064a\u0629 \u064a\u062c\u0628 \u0645\u0639\u0631\u0641\u062a\u0647\u0627 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062e\u0636\u0648\u0639 \u0644\u0634\u062f \u0627\u0644\u062d\u0627\u062c\u0628 \u0627\u0644\u0628\u0648\u062a\u0648\u0643\u0633<\/a><\/p>\n\n\n\n<h3 id=\"benefits\" class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0645\u0627\u062a.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0645\u0627\u062a \u060c \u0648\u0647\u0648 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0645\u0648\u0627\u0621\u0645\u0629 \u0627\u0644\u062c\u0633\u0645. \u0628\u0639\u0636 \u0627\u0644\u0645\u0632\u0627\u064a\u0627 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u062a\u0634\u0645\u0644:<a href=\"https:\/\/www.researchgate.net\/publication\/347979347_Effect_of_Pilates_mat_exercise_and_home_exercise_programs_on_pain_functional_level_and_core_muscle_thickness_in_women_with_chronic_low_back_pain\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u064a\u0639\u0632\u0632 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0634\u063a\u0644 Mat Pilates \u0648\u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062d\u0648\u0636. \u0644\u0627 \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0645\u062d\u0633\u0651\u0646\u0629 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0642\u0633\u0645 \u0645\u0646\u063a\u0645 \u0648\u0646\u062d\u062a \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u062a\u0639\u0645\u0644 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0627\u0645 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. \u064a\u062d\u0633\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629. <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0639\u0644\u0649 \u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0648\u0627\u0644\u0623\u0631\u0628\u0637\u0629 \u0648\u062a\u0645\u062f\u064a\u062f\u0647\u0627. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u060c \u0641\u0625\u0646\u0647 \u064a\u0639\u0632\u0632 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0641\u064a \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u060c, <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=\"1854\">\u0627\u0644\u062d\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u064a\u0628\u0646\u064a \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0643\u0644\u064a\u0629 \u0644\u0644\u062c\u0633\u0645. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u062a\u0647\u062f\u0641 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0645\u0627\u062a \u062c\u0645\u0627\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0638\u0647\u0631. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0628\u0646\u0627\u0621 <a href=\"https:\/\/freaktofit.com\/6-best-compound-exercises-with-weight-for-lean-muscle-mass\/\" target=\"_blank\" rel=\"noopener\">\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u0632\u064a\u0644\u0629<\/a>, \u060c \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0643\u0644\u064a\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0646\u0628\u0631\u0629 \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u064a\u0639\u0632\u0632 \u0648\u0639\u064a \u0627\u0644\u062c\u0633\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u0637\u0644\u0628 Mat Pilates \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u062d\u0631\u0643\u062a\u0647. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0646\u0645\u064a\u0629 \u0648\u0639\u064a \u0627\u0644\u062c\u0633\u0645 \u060c \u064a\u0635\u0628\u062d \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0623\u0643\u062b\u0631 \u0648\u0639\u064a\u064b\u0627 \u0628\u0645\u0648\u0642\u0641\u0647\u0645 \u0648\u0623\u0646\u0645\u0627\u0637 \u062d\u0631\u0643\u062a\u0647\u0645 \u0648\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0648\u0627\u0644\u062a\u062d\u0643\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u064a\u0639\u0632\u0632 \u0627\u062a\u0635\u0627\u0644 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0639\u0642\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Mat Pilates emphasizes the mind body connection, encouraging individuals to be present in the moment and connect with their body&#8217;s sensations. This mindful approach not only helps in reducing stress and promoting relaxation but also boosts mental clarity and overall wellbeing.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Mat Pilates \u0647\u0648 \u0634\u0643\u0644 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0636\u0639 \u062d\u062f\u064b\u0627 \u0623\u062f\u0646\u0649 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0647\u0648 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0645\u0646 \u062c\u0645\u064a\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629. \u0647\u0630\u0627 \u064a\u062c\u0639\u0644\u0647 \u062e\u064a\u0627\u0631\u064b\u0627 \u0645\u062b\u0627\u0644\u064a\u064b\u0627 \u0644\u0645\u0646 \u064a\u062a\u0639\u0627\u0641\u0648\u0646 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0623\u0648 \u064a\u0628\u062d\u062b\u0648\u0646 \u0639\u0646 \u0644\u0637\u064a\u0641 \u062d\u062a\u0649 \u0627\u0644\u0622\u0646 <a href=\"https:\/\/verywelfit.com\/fitness-en\/is-a-10-minute-kettlebell-workout-effective-experts-opinion\/\" data-wpil-monitor-id=\"1845\">\u062a\u0645\u0631\u064a\u0646 \u0641\u0639\u0627\u0644<\/a> \u0627\u0644\u062e\u064a\u0627\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u064a\u0632\u064a\u062f \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0641\u064a \u062c\u0644\u0633\u0627\u062a \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u060c \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0623\u0643\u0633\u062c \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u062a\u0648\u0641\u064a\u0631 \u062a\u0623\u062b\u064a\u0631 \u0645\u0646\u0639\u0634.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u064a\u062d\u0633\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0624\u0643\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0645\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0648\u0639\u064a \u0627\u0644\u0648\u0636\u0639\u064a. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u062c\u064a\u062f\u0629 \u060c \u0641\u0625\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0645\u062b\u0644 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0627\u0644\u0645\u0633\u062a\u062f\u064a\u0631\u0629 \u0623\u0648 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u062a\u0631\u0647\u0644\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>9. \u064a\u062f\u0639\u0645 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0627\u062a \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0647\u064a \u0648\u0633\u064a\u0644\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u062f\u0639\u0645 <a href=\"https:\/\/verywelfit.com\/nutrition\/enzyme-coffee-for-weight-loss-is-it-really-effective\/\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/a> \u0623\u0648 <a href=\"https:\/\/verywelfit.com\/nutrition\/2200-calorie-diet-plan-for-weight-gain-expert-recommended\/\">\u0623\u0647\u062f\u0627\u0641 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646<\/a>. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u0631\u0646 \u0648\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u062a\u062d\u0633\u064a\u0646 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0639\u0632\u064a\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10. \u064a\u0639\u0632\u0632 \u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0647\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u0634\u0627\u0645\u0644\u0629 \u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u0627\u062a \u060c \u0627\u0644\u062a\u064a \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0639\u0642\u0644\u064a \u0648\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u060c \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629. \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u0639\u0632\u0632 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633 \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u0645\u0632\u0627\u062c \u0627\u0644\u0639\u0627\u0645 \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0648 <a href=\"https:\/\/verywelfit.com\/fitness-en\/melva-porter-private-life-lifestyle-habits-workout-routine-balanced-diet-plan\/\" data-wpil-monitor-id=\"1850\">\u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0645\u062a\u0648\u0627\u0632\u0646<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"790\" height=\"490\" src=\"https:\/\/cdn.verywelfit.com\/2026\/05\/image-2.png\" alt=\"\u0628\u062d\u062b\" class=\"wp-image-22274\"\/><figcaption class=\"wp-element-caption\"><em>\u064a\u0633\u0644\u0637 \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0627\u0644\u0634\u0631\u064a\u0637\u064a \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u0644\u0648\u062d\u0638\u062a \u0641\u064a \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0648\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0645\u0635\u0627\u0628\u0627\u062a \u0628\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0632\u0645\u0646\u0629. \u0623\u0638\u0647\u0631 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0623\u0639\u0644\u0649 \u062a\u062d\u0633\u0646 (42%) \u060c \u0645\u0645\u0627 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0627\u0644\u0645\u0632\u0645\u0646 \u0641\u064a \u0627\u0644\u0638\u0647\u0631. \u064a\u0645\u062b\u0644 \u0627\u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0638\u064a\u0641\u064a 33% \u060c \u0645\u0645\u0627 \u064a\u0639\u0643\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u062d\u0633\u0646\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a. \u0633\u0627\u0647\u0645\u062a \u0633\u0645\u0627\u0643\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0628\u0640 25% \u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062f\u0648\u0631 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a \u0644\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-background\" style=\"background-color:#caddeb\"><tbody><tr><td>\ud83d\udca1 <strong>\u0646\u0635\u0627\u0626\u062d verywel fit.com<\/strong><br>\u062a\u0642\u062f\u0645 Mat Pilates \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0645\u062d\u0633\u0646\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0648\u0639\u064a \u0628\u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0645\u0646 \u0639\u0634\u0627\u0642 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u0648 \u0631\u064a\u0627\u0636\u064a\u064b\u0627 \u0623\u0648 \u062a\u062a\u0637\u0644\u0639 \u0628\u0628\u0633\u0627\u0637\u0629 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u060c \u0641\u0625\u0646 \u062f\u0645\u062c \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 id=\"mistakes\" class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0640 Mat Pilates.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u060c \u0641\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f <a href=\"https:\/\/verywelfit.com\/nutrition\/6-common-mistakes-on-a-cheat-day-you-must-avoid\/\" data-wpil-monitor-id=\"1847\">\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629<\/a> \u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u064a\u0635\u0646\u0639\u0648\u0646 \u0630\u0644\u0643 \u0645\u0645\u0627 \u064a\u0639\u064a\u0642 \u062a\u0642\u062f\u0645\u0647\u0645 \u0648\u064a\u062d\u062a\u0645\u0644 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0645\u0646 \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0628\u0645\u0643\u0627\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0639\u0644\u0649 \u062f\u0631\u0627\u064a\u0629 \u0628\u0647\u0630\u0647 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0645\u0646 \u0623\u062c\u0644 \u062a\u0635\u062d\u064a\u062d \u0648\u062a\u062d\u0633\u064a\u0646 \u0623\u0633\u0644\u0648\u0628\u0643. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0623\u0643\u062b\u0631 \u0627\u0646\u062a\u0634\u0627\u0631\u064b\u0627 \u0627\u0644\u062a\u064a \u062a\u0645\u062a \u0645\u0648\u0627\u062c\u0647\u062a\u0647\u0627 \u0641\u064a \u0645\u0627\u062a \u0628\u064a\u0644\u0627\u062a\u064a\u0633:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u0645\u062d\u0627\u0630\u0627\u0629 \u0645\u0646\u0627\u0633\u0628\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0639\u062f\u0645 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0641\u0642 \u0627\u0644\u0635\u062d\u064a\u062d \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 <a href=\"https:\/\/verywelfit.com\/fitness\/how-to-relieve-eye-strain-fast-14-proven-ways-exercises-and-diet\/\">\u062a\u0645\u0627\u0631\u064a\u0646<\/a>. \u0648\u0647\u0630\u0627 \u064a\u0634\u0645\u0644 \u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646. \u0625\u0646 \u0625\u0647\u0645\u0627\u0644 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0627 \u064a\u0642\u0644\u0644 \u0641\u0642\u0637 \u0645\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0623\u0648 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0639\u062f\u0645 \u0643\u0641\u0627\u064a\u0629 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0644\u0639\u0628 \u0627\u0644\u0642\u0644\u0628 \u062f\u0648\u0631\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0641\u064a \u0645\u0627\u062a \u0628\u064a\u0644\u0627\u062a\u064a\u0633 <a href=\"https:\/\/verywelfit.com\/fitness\/10-surprising-health-benefits-of-free-hand-exercises\/\">\u062a\u0645\u0627\u0631\u064a\u0646<\/a>. \u064a\u0631\u062a\u0643\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u062e\u0637\u0623 \u0639\u062f\u0645 \u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0627\u0644\u0643\u0627\u0645\u0644 \u0641\u064a \u0639\u0636\u0644\u0627\u062a\u0647\u0645 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u060c \u0648\u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0627\u062a. \u0647\u0630\u0627 \u0644\u0627 \u064a\u0642\u0644\u0644 \u0641\u0642\u0637 \u0645\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u064a\u0636\u0639 \u0636\u063a\u0637\u064b\u0627 \u063a\u064a\u0631 \u0636\u0631\u0648\u0631\u064a \u0639\u0644\u0649 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 <a href=\"https:\/\/verywelfit.com\/ai-tools\/free-ai-powered-workout-generator-for-targeted-body-parts\/\" data-wpil-monitor-id=\"1851\">\u0623\u062c\u0632\u0627\u0621 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u062d\u0628\u0633 \u0627\u0644\u0646\u0641\u0633. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u0646\u0641\u0633 \u0639\u0646\u0635\u0631 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0644\u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0633\u0647\u064a\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u062a\u0635\u0627\u0644 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0639\u0642\u0644. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u064a\u0645\u064a\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0625\u0644\u0649 \u062d\u0628\u0633 \u0623\u0646\u0641\u0627\u0633\u0647\u0645 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0642\u064a\u062f \u062a\u062f\u0641\u0642 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u062a\u0639\u0628.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0625\u0631\u0647\u0627\u0642 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u0639\u064a\u0646\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0622\u062e\u0631 <a href=\"https:\/\/verywelfit.com\/yoga\/mastering-the-art-of-the-one-hand-stand-benefits-how-to-guide-precautions-and-common-mistakes\/\" data-wpil-monitor-id=\"1848\">\u062e\u0637\u0623 \u0634\u0627\u0626\u0639<\/a> \u0647\u0648 \u0625\u0631\u0647\u0627\u0642 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u0639\u064a\u0646\u0629 \u0645\u0639 \u0625\u0647\u0645\u0627\u0644 \u0627\u0644\u0622\u062e\u0631\u064a\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0647\u0630\u0627 \u0627\u0644\u062e\u0644\u0644 \u0625\u0644\u0649 \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0633\u0648\u0621 \u0627\u0644\u0648\u0636\u0639 \u0648\u062d\u062a\u0649 \u0627\u0644\u0623\u0644\u0645 \u0623\u0648 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u062c\u0645\u064a\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0642\u062f\u0645 \u0627\u0644\u0645\u0633\u0627\u0648\u0627\u0629 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u062c\u064a\u062f.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0627\u0644\u062a\u0633\u0631\u0639 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0627\u062a \u0628\u064a\u0644\u0627\u062a\u064a\u0633 <a href=\"https:\/\/verywelfit.com\/fitness-en\/controlled-articular-rotations-exercises-for-seniors-benefits-types-and-how-to-do\/\" data-wpil-monitor-id=\"860\">\u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0642\u0629 \u0648\u0627\u0644\u062a\u062d\u0643\u0645<\/a>. \u0644\u0633\u0648\u0621 \u0627\u0644\u062d\u0638 \u060c \u064a\u0646\u062f\u0641\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0639\u0628\u0631 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0636\u062d\u064a \u0628\u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629. \u0647\u0630\u0627 \u0644\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u064a\u0632\u064a\u062f \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u062c\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0645\u064a\u0629 \u0648\u0623\u062f\u0627\u0621 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0628\u0648\u0639\u064a \u0648\u0627\u0646\u062a\u0628\u0627\u0647.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u062a\u062c\u0627\u0647\u0644 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0644 \u0641\u0631\u062f \u0644\u062f\u064a\u0647 \u062c\u0633\u0645 \u0641\u0631\u064a\u062f \u0645\u0646 \u0646\u0648\u0639\u0647 \u0628\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0645\u062a\u0641\u0627\u0648\u062a\u0629 \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0646\u0642\u0644. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u064a\u0631\u062a\u0643\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u062e\u0637\u0623 \u062a\u062c\u0627\u0647\u0644 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0623\u0648 \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u0630\u064a \u064a\u0646\u0627\u0633\u0628 \u0642\u062f\u0631\u0627\u062a\u0647\u0645 \u0627\u0644\u062d\u0627\u0644\u064a\u0629 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0647\u0645\u0627\u0644 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0625\u0644\u0649 \u0634\u0643\u0644 \u063a\u064a\u0631 \u0644\u0627\u0626\u0642 \u0648\u0625\u0635\u0627\u0628\u0629 \u0645\u062d\u062a\u0645\u0644\u0629. \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u0645\u0643 \u0648\u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0636\u0645\u0627\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0622\u0645\u0646\u0629 \u0648\u0641\u0639\u0627\u0644\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 . \u0625\u0647\u0645\u0627\u0644 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0645\u0627\u062a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0635\u0639\u0628\u064b\u0627 \u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0627\u0644\u0633\u0645\u0627\u062d \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0643\u0627\u0641\u064a\u0629 \u0648 <a href=\"https:\/\/verywelfit.com\/wellness-tools\/free-no-device-recovery-calculator-estimate-your-recovery-time-without-wearables\/\" data-wpil-monitor-id=\"1849\">\u0648\u0642\u062a \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634<\/a>. Overtraining or failing to give your body sufficient time to recover can lead to fatigue, decreased performance and potential injury. It&#8217;s important to incorporate rest days into your routine and listen to your body&#8217;s signals.<br><br>\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0648\u0645\u0639\u0627\u0644\u062c\u062a\u0647\u0627 \u0641\u064a \u0645\u0627\u062a \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0641\u0631\u0627\u062f <a href=\"https:\/\/verywelfit.com\/yoga\/grounding-practices-yoga-poses-to-enhance-social-worker-well-being\/\" data-wpil-monitor-id=\"1855\">\u062a\u0639\u0632\u064a\u0632 \u0645\u0645\u0627\u0631\u0633\u0627\u062a\u0647\u0645<\/a>, \u060c \u0648\u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u062a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0648\u0627\u0644\u0645\u0648\u0627\u0621\u0645\u0629 \u0648\u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0648\u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0647\u064a \u0645\u0641\u062a\u0627\u062d \u0631\u062d\u0644\u0629 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0622\u0645\u0646\u0629 \u0648\u0641\u0639\u0627\u0644\u0629.<\/p>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/fitness\/reformer-pilates-how-to-do-benefits-and-common-mistake\/\">\u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0627\u0644\u0645\u0635\u0644\u062d: \u0643\u064a\u0641 \u0646\u0641\u0639\u0644 \u060c \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062e\u0637\u0623 \u0627\u0644\u0634\u0627\u0626\u0639<\/a><\/p>\n\n\n\n<h4 id=\"bottom-line\" class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Mat Pilates \u0647\u0648 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0648\u064a\u0645\u0643\u0646 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647\u0627 \u064a\u0642\u062f\u0645 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0645\u0646 \u062c\u0645\u064a\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062e\u0627\u0636\u0639\u0629 \u0644\u0644\u0631\u0642\u0627\u0628\u0629 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0644\u0628 \u060c \u064a\u062d\u0633\u0646 Mat Pilates \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u060c, <a href=\"https:\/\/verywelfit.com\/yoga\/how-the-falling-star-yoga-pose-helped-me-find-balance-and-strength-benefits-steps-and-precautions\/\" data-wpil-monitor-id=\"1857\">\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0642\u0648\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0644\u064a\u0629<\/a>. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u062e\u0641\u064a\u0641 \u0645\u0646 \u062d\u062f\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/how-to-prevent-wrist-pain-in-yoga-my-personal-experience-expert-advice\/\" data-wpil-monitor-id=\"1858\">\u0623\u0644\u0645 \u0648\u0645\u0646\u0639<\/a> \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0648\u062a\u0642\u0648\u064a\u0629 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u0639\u064a\u0646\u0629. \u0645\u0639 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u062f\u0646\u0649 \u0645\u0646 \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u060c \u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0645\u0627\u062a \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u062e\u064a\u0627\u0631\u064b\u0627 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0645\u0646 \u0644\u062f\u064a\u0647\u0645 \u062c\u062f\u0627\u0648\u0644 \u0645\u0632\u062f\u062d\u0645\u0629 \u0623\u0648 \u0648\u0635\u0648\u0644 \u0645\u062d\u062f\u0648\u062f \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627 \u0623\u0648 \u0631\u064a\u0627\u0636\u064a\u064b\u0627 \u0645\u062a\u0645\u0631\u0633\u064b\u0627 \u060c \u062a\u062f\u0645\u062c Mat Pilates \u0641\u064a <a href=\"https:\/\/verywelfit.com\/fitness-en\/mary-joan-schutz-private-life-lifestyle-and-a-balanced-wellness-approach\/\" data-wpil-monitor-id=\"978\">\u0645\u0644\u0627\u0621\u0645\u0629<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0631\u0641\u0627\u0647\u064a\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629 \u0648\u062a\u0648\u0627\u0632\u0646\u064b\u0627.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+1 \u0645\u0635\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>\u062a\u0623\u062b\u064a\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0645\u0627\u062a \u0648\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0648\u0638\u064a\u0641\u064a \u0648\u0633\u0645\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0645\u0635\u0627\u0628\u0627\u062a \u0628\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u061b; <a href=\"https:\/\/www.researchgate.net\/publication\/347979347_Effect_of_Pilates_mat_exercise_and_home_exercise_programs_on_pain_functional_level_and_core_muscle_thickness_in_women_with_chronic_low_back_pain\" target=\"_blank\" rel=\"noopener\">https:\/\/www.researchgate.net\/publication\/347979347_Effect_of_Pilates_mat_exercise_and_home_exercise_programs_on_pain_functional_level_and_core_muscle_thickness_in_women_with_chronic_low_back_pain<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Mat Pilates \u0647\u0648 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0645\u0648\u0627\u0621\u0645\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u0645\u0634\u062a\u0642 \u0645\u0646 \u0637\u0631\u064a\u0642\u0629 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0627\u0644\u062a\u064a \u0637\u0648\u0631\u0647\u0627 \u062c\u0648\u0632\u064a\u0641 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u060c \u0645\u0627\u062a \u0628\u064a\u0644\u0627\u062a\u064a\u0633 ... <\/p>\n<p class=\"read-more-container\"><a title=\"\u0645\u0627\u062a \u0628\u064a\u0644\u0627\u062a\u064a\u0633: \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u060c \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/fitness-en\/mat-pilates-how-to-do-benefits-and-common-mistakes\/#more-3433\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0645\u0627\u062a \u0628\u064a\u0644\u0627\u062a\u064a\u0633: \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":13,"featured_media":3493,"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":[649,650,648,947],"class_list":["post-3433","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-en","tag-benefits-of-mat-pilates","tag-common-mistakes-while-doing-mat-pilates","tag-how-to-do-mat-pilates","tag-mila-apostolovic"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/3433","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\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=3433"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/3433\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/3493"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=3433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=3433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=3433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}