{"id":4806,"date":"2023-11-19T07:41:52","date_gmt":"2023-11-19T07:41:52","guid":{"rendered":"https:\/\/verywelfit.com\/?p=4806"},"modified":"2026-07-23T19:55:33","modified_gmt":"2026-07-23T14:25:33","slug":"%d9%85%d8%a7-%d9%87%d9%8a-%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%aa%d9%8a-%d8%aa%d8%ac%d8%b9%d9%84%d9%83-%d8%aa%d8%aa%d9%86%d9%81%d8%b3-%d9%85%d9%86-%d8%ae%d9%84%d8%a7%d9%84","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/fitness-en\/what-exercises-can-make-you-breath-through-your-skin\/","title":{"rendered":"\u0645\u0627 \u0647\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644\u0643 \u062a\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643\u061f"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0628\u062f\u0648 \u0645\u0641\u0647\u0648\u0645 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062c\u0644\u062f\u0643 \u063a\u064a\u0631 \u0639\u0627\u062f\u064a \u060c \u0644\u0643\u0646\u0647 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 <a href=\"https:\/\/freaktofit.com\/11-best-in-bed-exercises-for-elderly-with-steps-and-diet\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0631\u064a\u0646<\/a> \u0647\u0630\u0627 \u0644\u0647 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u060c \u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0639\u0644\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062c\u0639\u0644\u0643 \u062a\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643 \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u062c\u0646\u064a \u062b\u0645\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0641\u0631\u064a\u062f \u0645\u0646 \u0646\u0648\u0639\u0647 <a href=\"https:\/\/verywelfit.com\/fitness\/wall-plank-exercise-benefits-how-to-do-and-variations\/\">\u062a\u0645\u0631\u064a\u0646<\/a>. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u060c \u0633\u0646\u0646\u0627\u0642\u0634 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643 \u0648\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0628\u0623\u0645\u0627\u0646.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"how-does\"><strong>\u0643\u064a\u0641 \u062a\u062c\u0639\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643\u061f<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u0634\u062f\u0629 \u0627\u0644\u062c\u0633\u0645 <a href=\"https:\/\/freaktofit.com\/what-is-metabolism-and-how-it-works\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0623\u064a\u0636<\/a>, \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0628\u062f\u0648\u0631\u0647 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u0639\u0646\u062f\u0645\u0627 \u064a\u0628\u062f\u0623 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0628\u062c\u062f\u064a\u0629 \u0623\u0643\u0628\u0631 \u060c \u062a\u062a\u0648\u0633\u0639 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0644\u0644\u0633\u0645\u0627\u062d \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0628\u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u062a\u062f\u0641\u0642 \u0627\u0644\u0645\u062a\u0632\u0627\u064a\u062f \u0644\u0644\u062f\u0645 \u064a\u062c\u0644\u0628 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u063a\u062f\u062f \u0627\u0644\u0639\u0631\u0642\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0637\u0644\u0642 \u0627\u0644\u0639\u0631\u0642 \u0639\u0628\u0631 \u0627\u0644\u062c\u0644\u062f. \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0628\u062e\u0631 \u0627\u0644\u0639\u0631\u0642 \u0645\u0646 \u0627\u0644\u062c\u0644\u062f \u060c \u0641\u0625\u0646\u0647 \u064a\u0628\u0631\u062f \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645. \u0639\u0645\u0644\u064a\u0629 \u062a\u0628\u062e\u0631 \u0627\u0644\u0639\u0631\u0642 \u0647\u0630\u0647 <a href=\"https:\/\/freaktofit.com\/effective-body-wrap-treatment-to-weight-loss-and-glowing-skin\/\" target=\"_blank\" rel=\"noopener\">\u0642\u0634\u0631\u0629<\/a> \u0643\u0645\u0627 \u064a\u062c\u0628\u0631 \u062c\u0632\u064a\u0626\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u060c \u0648\u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0645\u064a\u0644\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0623\u062b\u0642\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"exercises\" style=\"text-transform:capitalize\"><strong>10 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062c\u0639\u0644\u0643 \u062a\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643 \u0648\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u0647\u0627\u061f<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0627\u0644\u062c\u0631\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0644\u062c\u0639\u0644\u0643 \u062a\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 <a href=\"https:\/\/verywelfit.com\/beauty-tips\/amazing-benefits-and-side-effects-of-ionic-skin-care\/\">\u0642\u0634\u0631\u0629<\/a> \u0644\u0623\u0646 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0633\u062a\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u064a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Running.jpg\" alt=\"\u0645\u0627\u0626\u0639\" class=\"wp-image-6103\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Running.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/11\/Running-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/11\/Running-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0645\u0627\u0626\u0639<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0645\u0634\u064a \u0628\u0628\u0637\u0621 \u0644\u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 <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. \u062b\u0645 \u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0633\u0631\u0639\u062a\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u062d\u062a\u0649 \u062a\u062c\u0631\u064a \u0628\u0648\u062a\u064a\u0631\u0629 \u062b\u0627\u0628\u062a\u0629. \u0639\u0646\u062f\u0645\u0627 \u062a\u062c\u0631\u064a \u060c \u0631\u0643\u0632 \u0639\u0644\u0649 \u0623\u062e\u0630 \u0623\u0646\u0641\u0627\u0633 \u0639\u0645\u064a\u0642\u0629 \u0648\u0627\u0644\u0632\u0641\u064a\u0631 \u0628\u0628\u0637\u0621.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0644\u062c\u0639\u0644\u0643 \u062a\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643 \u0644\u0623\u0646\u0647 \u064a\u0632\u064a\u062f \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Jumping-Jacks.gif\" alt=\"\u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a\" class=\"wp-image-6104\"\/><figcaption class=\"wp-element-caption\"><strong>\u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0642\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u062c\u0627\u0646\u0628\u0643. \u062b\u0645 \u0627\u0642\u0641\u0632 \u0648\u0627\u0641\u0631\u062f \u0633\u0627\u0642\u064a\u0643 \u0645\u0639 \u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0641\u0648\u0642 \u0631\u0623\u0633\u0643. \u0639\u0646\u062f\u0645\u0627 \u062a\u0647\u0628\u0637 \u060c \u0627\u062c\u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627 \u0648\u0627\u062e\u0641\u0636 \u0630\u0631\u0627\u0639\u064a\u0643. \u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\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\/nutrition\/do-laxatives-really-make-you-lose-weight-what-do-experts-say\/\">\u0647\u0644 \u0627\u0644\u0645\u0633\u0647\u0644\u0627\u062a \u062a\u062c\u0639\u0644\u0643 \u062a\u0641\u0642\u062f \u0627\u0644\u0648\u0632\u0646 \u062d\u0642\u064b\u0627: \u0645\u0627\u0630\u0627 \u064a\u0642\u0648\u0644 \u0627\u0644\u062e\u0628\u0631\u0627\u0621<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643 \u0644\u0623\u0646\u0647 \u064a\u062a\u0637\u0644\u0628 \u0645\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0643\u0645\u0627 \u0623\u0646\u062a <a href=\"https:\/\/freaktofit.com\/10-essential-variations-of-push-ups-with-steps\/\" target=\"_blank\" rel=\"noopener\">\u0627\u062f\u0641\u0639 \u062c\u0633\u062f\u0643 \u0644\u0623\u0639\u0644\u0649<\/a> \u0648\u0623\u0633\u0641\u0644. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/cdn.verywelfit.com\/2023\/07\/Push-ups.jpg\" alt=\"\" class=\"wp-image-3112\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/07\/Push-ups.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/07\/Push-ups-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/07\/Push-ups-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0631\u0641\u0639<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0628\u0634\u0643\u0644 \u0623\u0639\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0645\u0628\u0627\u0639\u062f\u0629 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u0627\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643. \u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u064a\u0642\u062a\u0631\u0628 \u0635\u062f\u0631\u0643 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u062b\u0645 \u0627\u062f\u0641\u0639 \u0644\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629. \u0643\u0631\u0631 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 <a href=\"https:\/\/freaktofit.com\/get-rid-of-loose-skin-after-weight-loss-without-surgery\/\" target=\"_blank\" rel=\"noopener\">\u0642\u0634\u0631\u0629<\/a> \u0644\u0623\u0646\u0647 \u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"272\" height=\"480\" src=\"https:\/\/cdn.verywelfit.com\/2023\/11\/High-Knee.gif\" alt=\"\u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629\" class=\"wp-image-6105\"\/><figcaption class=\"wp-element-caption\"><strong>\u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 <a href=\"https:\/\/verywelfit.com\/fitness\/10-reasons-why-you-are-not-losing-weight-when-you-exercise-and-diet\/\">\u062a\u0645\u0631\u064a\u0646<\/a>, \u060c \u0642\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u062c\u0627\u0646\u0628\u0643. \u062b\u0645 \u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643 \u0648\u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0633\u0631\u0649. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u0646\u0627\u0648\u0628 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u062c\u0627\u0646\u0628\u0643. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0647\u0630\u0627 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0628\u064a\u0631\u0628\u064a\u0632.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643 \u0644\u0623\u0646\u0647 \u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"360\" src=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Burpees.gif\" alt=\"\u062a\u0645\u062f\u064a\u062f\" class=\"wp-image-6106\"\/><figcaption class=\"wp-element-caption\"><strong>\u062a\u0645\u062f\u064a\u062f<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643. \u062b\u0645 \u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645\u0643. \u0627\u0642\u0641\u0632 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0625\u0644\u0649 \u0623 <a href=\"https:\/\/freaktofit.com\/types-of-plank-exercise-and-its-benefits\/\" target=\"_blank\" rel=\"noopener\">\u0644\u0648\u062d \u062e\u0634\u0628\u064a<\/a> \u0636\u0639\u0647\u0627 \u062b\u0645 \u0627\u0642\u0641\u0632\u0647\u0627 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621. \u0642\u0641 \u0648\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\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\/what-are-the-best-ways-to-reduce-double-chin-quickly\/\">\u0645\u0627 \u0647\u064a \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0630\u0642\u0646 \u0627\u0644\u0645\u0632\u062f\u0648\u062c\u0629 \u0628\u0633\u0631\u0639\u0629\u061f<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0645\u062a\u0633\u0644\u0642\u0648 \u0627\u0644\u062c\u0628\u0627\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643 \u0644\u0623\u0646\u0647 \u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"320\" height=\"180\" src=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Mountain-Climbers.gif\" alt=\"\u0645\u062a\u0633\u0644\u0642\u0648 \u0627\u0644\u062c\u0628\u0627\u0644\" class=\"wp-image-6107\"\/><figcaption class=\"wp-element-caption\"><strong>\u0645\u062a\u0633\u0644\u0642\u0648 \u0627\u0644\u062c\u0628\u0627\u0644<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0628\u0634\u0643\u0644 \u0623\u0639\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0645\u0628\u0627\u0639\u062f\u0629 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u0627\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643. \u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643 \u062b\u0645 \u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0633\u0631\u0649. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u0646\u0627\u0648\u0628 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u062a\u064a\u0646. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0647\u0630\u0627 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u064a\u0642\u0641\u0632 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"413\" src=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Squat-Jump.gif\" alt=\"\u0642\u0641\u0632\u0629 \u0645\u0633\u0637\u062d\u0629\" class=\"wp-image-6109\"\/><figcaption class=\"wp-element-caption\"><strong>\u0642\u0641\u0632\u0629 \u0645\u0633\u0637\u062d\u0629<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643 \u0644\u0623\u0646\u0647 \u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643. \u062b\u0645 \u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621. \u0627\u0644\u0642\u0641\u0632 \u0645\u0646 <a href=\"https:\/\/freaktofit.com\/landmine-squat-press-benefits-and-variations\/\" target=\"_blank\" rel=\"noopener\">\u062c\u0627\u062b\u0645<\/a> \u0648\u0636\u0639 \u062b\u0645 \u0647\u0628\u0637 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621. \u0643\u0631\u0631 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0637\u0639\u0646\u0627\u062a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643 \u0644\u0623\u0646\u0647 \u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Jumping-Lunges.gif\" alt=\"\u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0637\u0639\u0646\u0627\u062a\" class=\"wp-image-6110\"\/><figcaption class=\"wp-element-caption\"><strong>\u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0637\u0639\u0646\u0627\u062a<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643. \u062a\u0642\u062f\u0645 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639. \u0627\u0642\u0641\u0632 \u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0648\u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646. \u0643\u0631\u0631 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>9. \u0644\u0648\u062d \u062e\u0634\u0628\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643 \u0644\u0623\u0646\u0647 \u064a\u0632\u064a\u062f \u0645\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Plank-exercise-1024x682.jpg\" alt=\"\" class=\"wp-image-1195\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Plank-exercise-1024x682.jpg 1024w, https:\/\/cdn.verywelfit.com\/2023\/04\/Plank-exercise-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/Plank-exercise-768x512.jpg 768w, https:\/\/cdn.verywelfit.com\/2023\/04\/Plank-exercise.jpg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0644\u0648\u062d \u062e\u0634\u0628\u064a<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0628\u0634\u0643\u0644 \u0623\u0639\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0645\u0628\u0627\u0639\u062f\u0629 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u0627\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\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\/nutrition\/can-eating-bananas-help-to-relieve-heart-disease\/\">\u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0648\u0632 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u061f<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10. \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643 \u0644\u0623\u0646\u0647 \u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Wall-Sit.gif\" alt=\"\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637\" class=\"wp-image-6112\"\/><figcaption class=\"wp-element-caption\"><strong>\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0642\u0641 \u0645\u0639 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0648\u0642\u062f\u0645\u064a\u0643 \u0623\u0639\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0628\u0628\u0637\u0621 <a href=\"https:\/\/freaktofit.com\/how-to-take-care-of-your-health-with-wall-sit-exercise\/\" target=\"_blank\" rel=\"noopener\">\u062d\u0631\u0643 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0627\u0644\u062d\u0627\u0626\u0637<\/a> \u062d\u062a\u0649 \u062a\u0646\u062d\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629. \u0634\u063a\u0644 \u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u0635\u0628 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"tips\"><strong>\u0646\u0635\u0627\u0626\u062d \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u062c\u0639\u0644\u0643 \u062a\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">1. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0646\u0641\u0633\u0643 \u0639\u0645\u064a\u0642\u064b\u0627 \u0648\u062b\u0627\u0628\u062a\u064b\u0627.<br>2. \u0631\u0643\u0632 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u0628\u0637\u0646\u0643 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0633\u062a\u062e\u062f\u0645 \u0633\u0639\u0629 \u0631\u0626\u0629 \u0643\u0627\u0645\u0644\u0629.<br>3. \u062a\u062d\u0631\u0643 \u0628\u0628\u0637\u0621 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0625\u064a\u0642\u0627\u0639 \u062b\u0627\u0628\u062a.<br>4. \u0644\u0627 \u062a\u062d\u0628\u0633 \u0623\u0646\u0641\u0627\u0633\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u062c\u0647\u0648\u062f.<br>5. \u0627\u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0644\u0644\u0628\u0642\u0627\u0621 \u0631\u0637\u0628\u064b\u0627.<br>6. \u062e\u0630 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0648\u0627\u0633\u062a\u0631\u062d \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629.<br>7 \u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0646\u0641\u0643 \u0644\u0625\u0628\u0637\u0627\u0621 \u062a\u0646\u0641\u0633\u0643.<br>8. \u062a\u062e\u064a\u0644 \u0623\u0646\u0641\u0627\u0633\u0643 \u062a\u062f\u062e\u0644 \u0648\u062a\u062e\u0631\u062c \u0645\u0646 \u062c\u0633\u062f\u0643.<br>9. \u0645\u0627\u0631\u0633 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0648 \u0627\u0644\u062a\u0623\u0645\u0644 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0639\u0644\u0649 \u062f\u0631\u0627\u064a\u0629 \u0628\u0623\u0646\u0641\u0627\u0633\u0643.<br>10. \u062d\u0627\u0648\u0644 \u0625\u0631\u062e\u0627\u0621 \u0643\u062a\u0641\u064a\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u0643 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"bottom-line\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062c\u0639\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u063a\u062f\u062f \u0627\u0644\u0639\u0631\u0642\u064a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0628\u0634\u0631\u062a\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0646\u0641\u0633 \u0623\u0641\u0636\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643. \u0641\u064a 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