{"id":17745,"date":"2025-08-16T00:00:06","date_gmt":"2025-08-16T00:00:06","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17745"},"modified":"2025-08-16T17:12:05","modified_gmt":"2025-08-16T17:12:05","slug":"benefits-of-flexibility","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/benefits-of-flexibility\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u0631\u0648\u0646\u0629"},"content":{"rendered":"<p>\u064a\u0634\u0627\u0631\u0643 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u062a\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0642\u0644\u0628\u064a \u0627\u0644\u0648\u0639\u0627\u0626\u064a \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646. \u064a\u0642\u0648\u0645 \u0627\u0644\u0646\u0627\u0633 \u0628\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0632\u0646 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629. \u0647\u0630\u0627\u0646 \u0647\u0645\u0627 \u0623\u0647\u0645 \u0639\u0646\u0635\u0631\u064a\u0646 \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u060c \u0623\u0644\u064a\u0633 \u0643\u0630\u0644\u0643\u061f<\/p> <p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u0647\u0646\u0627\u0643 \u062b\u0644\u0627\u062b\u0629 \u0639\u0646\u0627\u0635\u0631 \u0645\u0647\u0645\u0629. \u0648\u0645\u0645\u0627 \u064a\u0624\u0633\u0641 \u0644\u0647 \u0623\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0643\u062b\u064a\u0631\u0627 \u0645\u0627 \u064a\u0647\u0645\u0644.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cynergi.com.mt\/wp-content\/plugins\/phastpress\/phast.php\/c2VydmljZT1pbWFnZXMmc3JjPWh0dHBzJTNBJTJGJTJGY3luZXJnaS5jb20ubXQlM\/kZ3cC1jb250ZW50JTJGdXBsb2FkcyUyRjIwMjIlMkYxMSUyRkN5bmVyZ2ktSGVhbHRoLUZpdG5lc3MtU3RyZW5ndGgtUG9zdHVyZS1iZW5lZml0cy1vZi1mbGV4aWJpbGl0eS10cmFpbmluZy1TdW5zZXQtWW9nYS0xNTM2eDk2OC5wbmcmY2FjaGVNYXJrZXI9MTY2ODMzMDY3My00MTA2MDkmdG9rZW49NTVmYmIwOGQwOGI0Mjg3NA.q.png\" alt=\"\"\/><\/figure> <p>\u062a\u0634\u0645\u0644 \u0641\u0648\u0627\u0626\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0645\u0627 \u064a\u0644\u064a:<\/p> <ul class=\"wp-block-list\"><li>Allows greater freedom of movement and improved posture<\/li><li>Increases physical and mental relaxation<\/li><li>Releases muscle tension and soreness<\/li><li>Reduces the risk of injury<\/li><\/ul> <p>\u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u0623\u0643\u062b\u0631 \u0645\u0631\u0648\u0646\u0629 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a. \u062a\u0631\u062c\u0639 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0645 \u0627\u0644\u0623\u0648\u0644 \u0625\u0644\u0649 \u0639\u0644\u0645 \u0627\u0644\u0648\u0631\u0627\u062b\u0629 \u0648\u0627\u0644\u062c\u0646\u0633 \u0648\u0627\u0644\u0639\u0645\u0631 \u0648\u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a. \u0645\u0639 \u062a\u0642\u062f\u0645 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0627\u0644\u0633\u0646 \u060c \u064a\u0645\u064a\u0644\u0648\u0646 \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u060c \u0639\u0627\u062f\u0629 \u0646\u062a\u064a\u062c\u0629 \u0644\u0639\u062f\u0645 \u0627\u0644\u0646\u0634\u0627\u0637 \u060c \u0648\u0644\u0643\u0646 \u062c\u0632\u0626\u064a\u0627 \u0628\u0633\u0628\u0628 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0646\u0641\u0633\u0647\u0627. \u0643\u0644\u0645\u0627 \u0643\u0646\u062a \u0623\u0642\u0644 \u0646\u0634\u0627\u0637\u0627 \u060c \u0643\u0644\u0645\u0627 \u0643\u0627\u0646 \u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0642\u0644 \u0645\u0631\u0648\u0646\u0629. \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0645\u0639 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0642\u0644\u0628\u064a \u0627\u0644\u0648\u0639\u0627\u0626\u064a \u0648\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0633\u062a\u062a\u062d\u0633\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0646\u062a\u0638\u0645.<\/p> <h3 class=\"wp-block-heading\">\u062a\u0645\u062a\u062f \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0646\u062c\u0627\u062d<\/h3> <p>\u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u062f\u062f \u060c \u062e\u0630 \u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0644\u0644\u0625\u062d\u0645\u0627\u0621 \u060c \u0644\u0623\u0646 \u062a\u0645\u062f\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0627\u0631\u062f\u0629 \u0642\u062f \u064a\u0632\u064a\u062f \u0645\u0646 \u0641\u0631\u0635 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0627\u0628\u062f\u0623 \u0628\u0625\u062d\u0645\u0627\u0621 \u0628\u0633\u064a\u0637 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0647\u0644 \u0623\u062b\u0646\u0627\u0621 \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0641\u064a \u062f\u0627\u0626\u0631\u0629 \u0648\u0627\u0633\u0639\u0629. \u0627\u0642\u0636 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 \u062e\u0645\u0633 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642 \u0641\u064a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u062f\u062f. \u0627\u0644\u062a\u0648\u0635\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0628\u062f\u0623\u0648\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0631\u064a\u0646 \u0647\u064a \u0625\u062c\u0631\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0644\u0637\u064a\u0641\u0629 \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u062b\u0627\u0628\u062a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p> <p>\u0639\u0646\u062f \u0625\u062c\u0631\u0627\u0621 \u062a\u0645\u062f\u062f \u062b\u0627\u0628\u062a:<\/p> <ul class=\"wp-block-list\"><li>Take a deep breath and slowly exhale as you gently stretch the muscle to a point of tension<\/li><li>Hold the stretch for 15 to 30 seconds, relax and then repeat the stretch two to four more times<\/li><li>Dynamic stretches are more advanced&nbsp;and should be instructed by a qualified&nbsp;professional<\/li><li>Avoid these stretching mistakes:<ul><li>Don\u2019t bounce a stretch. Holding a stretch is more effective and there is less risk of injury.<\/li><li>Don\u2019t stretch a muscle that is not warmed up.<\/li><li>Don\u2019t strain or push a muscle too far. If a stretch hurts, ease up.<\/li><li>Don\u2019t hold your breath during the stretch. Continue to breathe normally.<\/li><\/ul><\/li><\/ul> <h3 class=\"wp-block-heading\">\u062a\u0631\u0643\u064a\u0628 \u062a\u0645\u062a\u062f \u0641\u064a \u062c\u062f\u0648\u0644 \u0645\u0636\u063a\u0648\u0637<\/h3> <p>\u0642\u064a\u0648\u062f \u0627\u0644\u0648\u0642\u062a \u062a\u0645\u0646\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0645\u0646 \u0627\u0644\u062a\u0645\u062f\u062f. \u064a\u0634\u0643\u0648 \u0627\u0644\u0628\u0639\u0636 \u0645\u0646 \u0623\u0646\u0647 \u0644\u064a\u0633 \u0644\u062f\u064a\u0647\u0645 \u0648\u0642\u062a \u0644\u0644\u062a\u0645\u062f\u062f. \u064a\u0633\u0627\u0631\u0639 \u0622\u062e\u0631\u0648\u0646 \u0645\u0646 \u062f\u0631\u0648\u0633 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0647\u0645 \u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0647\u062f\u0626\u0629.<\/p> <p>\u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u060c \u064a\u0646\u0628\u063a\u064a \u0642\u0636\u0627\u0621 30 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u060c \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u060c \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0631\u0648\u0646\u0629. \u0648\u0644\u0643\u0646 \u062d\u062a\u0649 \u062e\u0645\u0633 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637 \u0645\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u062c\u0644\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0644\u0627 \u0634\u064a\u0621 \u0644\u062a\u0642\u0644\u064a\u0644 \u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062d\u062a\u0645\u0644. \u0648\u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0628\u0639 \u0643\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0647\u0648\u0627\u0626\u064a \u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u062a\u0645\u062f\u062f.<\/p> <p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0645\u0644\u0627\u0621\u0645\u0629 \u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u062c\u062f\u0648\u0644 \u0645\u0643\u062a\u0638:<\/p> <ul class=\"wp-block-list\"><li>If you don\u2019t have time to sufficiently warm-up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates body and muscle temperature enough to make them more receptive to stretching.<\/li><li>Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by gently pointing the toes and reaching your arms above your head. This can clear your mind and help jump-start your morning.<\/li><li>Take a stretching class such as yoga or tai chi. Scheduling classes will help you to stick with a regular stretching program.<\/li><\/ul> ","protected":false},"excerpt":{"rendered":"<p>\u064a\u0634\u0627\u0631\u0643 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u062a\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0642\u0644\u0628\u064a \u0627\u0644\u0648\u0639\u0627\u0626\u064a \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646. \u064a\u0642\u0648\u0645 \u0627\u0644\u0646\u0627\u0633 \u0628\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0632\u0646 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":17746,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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