{"id":6604,"date":"2023-12-05T03:19:57","date_gmt":"2023-12-05T03:19:57","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6604"},"modified":"2023-12-05T03:27:26","modified_gmt":"2023-12-05T03:27:26","slug":"top-10-balancing-exercises-to-improve-balance-stability","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/top-10-balancing-exercises-to-improve-balance-stability\/","title":{"rendered":"\u0623\u0641\u0636\u0644 10 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0648\u0627\u0632\u0646\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">1. \u062a\u0634\u0643\u0644 \u0634\u062c\u0631\u0629<\/h2>\n\n\n\n<p><strong>\u0627\u0644\u0645\u0631\u0643\u0632 \u0627\u0644\u0623\u0648\u0644\u064a:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/tree-pose.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/tree-pose.jpg\" alt=\"tree pose\" class=\"wp-image-13628\"\/><\/a><\/figure>\n\n\n\n<p>\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0628\u0627\u0634\u0631\u0629 \u0645\u0639 \u0623\u064a\u062f\u064a \u0645\u0637\u0648\u064a\u0629 \u0641\u064a \u0645\u0648\u0642\u0641 Namaste (\u0627\u0644\u0646\u062e\u064a\u0644 \u0644\u0645\u0633 \u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636 \u0623\u0645\u0627\u0645 \u0627\u0644\u0635\u062f\u0631).<\/p>\n\n\n\n<p><strong>\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<\/strong><\/p>\n\n\n\n<p>\u062a\u062d\u0648\u0644 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0648\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u0645\u0633 \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0623\u064a\u0645\u0646 \u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0645\u0645\u0643\u0646. \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0645\u0646 \u0627\u0644\u0633\u0627\u0642 \u0639\u0627\u0632\u0645\u0629 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u064a\u0631 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0631\u0641\u0639 \u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0647 \u0635\u0639\u0648\u062f\u0627 \u0648\u062a\u0645\u062a\u062f. \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0634\u0639\u0648\u0631 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0643\u0644\u062a\u0627 \u0627\u0644\u062e\u0637\u0648\u062a\u064a\u0646 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f. \u0639\u0642\u062f \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 10-30 \u062b\u0627\u0646\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u0623\u0648\u0644\u064a. \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631. \u0647\u0630\u0627 \u0648\u0633\u0648\u0641 \u064a\u0643\u0645\u0644 \u0645\u0646\u062f\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0634\u062c\u0631\u0629 \u062a\u0634\u0643\u0644.<\/p>\n\n\n\n<p><strong>\u0645\u0645\u062b\u0644\u064a\u0646:<\/strong>&nbsp;3 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628<\/p>\n\n\n\n<p><strong>\u0645\u062c\u0645\u0648\u0639\u0627\u062a:<\/strong>&nbsp;1<\/p>\n\n\n\n<p><strong>\u0645\u0644\u0627\u062d\u0638\u0627\u062a \u0647\u0627\u0645\u0629:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u0645\u0646\u062d\u0646\u064a\u0629 \u0644\u064a\u0633\u062a \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0637\u064a \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645. \u0648\u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u062a\u0645\u062a\u062f \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u062e\u0644\u0642 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0641\u062e\u0630.<\/li><li>\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/li><li>\u0628\u062f\u0644\u0627 \u0645\u0646 \u0637\u064a \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0631\u0641\u0639\u0647\u0627 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633 \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062f\u0639\u0645 \u0627\u0644\u062c\u062f\u0627\u0631 \u0623\u0648 \u0627\u0644\u0643\u0631\u0633\u064a.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">2. \u062a\u0634\u0643\u0644 \u0627\u0644\u062c\u0628\u0644<\/h2>\n\n\n\n<p><strong>\u0627\u0644\u0645\u0631\u0643\u0632 \u0627\u0644\u0623\u0648\u0644\u064a:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/mountain-pose.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/mountain-pose.jpg\" alt=\"mountain pose\" class=\"wp-image-13629\"\/><\/a><\/figure>\n\n\n\n<p>\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0628\u0627\u0634\u0631\u0629 \u0645\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 3-5 \u0628\u0648\u0635\u0627\u062a \u0648\u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631. \u0627\u0646\u062a\u0634\u0627\u0631 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0648\u0646\u0639\u0644 \u0644\u0639\u0642\u062f \u0627\u0644\u0623\u0631\u0636 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0628\u062d\u0632\u0645\u060c \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0645\u0643\u0646 \u0645\u0646 \u0645\u0633\u0627\u062d\u0629 \u0633\u0637\u062d \u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<p><strong>\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<\/strong><\/p>\n\n\n\n<p>\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0644\u0637\u0641 \u062c\u0627\u0646\u0628\u064a\u0627 \u0648\u0634\u0643\u0644 \u0632\u0627\u0648\u064a\u0629 20 \u062f\u0631\u062c\u0629 \u0639\u0644\u0649 \u0643\u0644\u0627 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646\u060c \u0648\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0648\u062f\u0641\u0639\u0647 \u0644\u0623\u0639\u0644\u0649. \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u0643\u0631\u0627\u062a \u0642\u062f\u0645\u064a\u0643\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0641\u064a \u062d\u064a\u0646 \u064a\u0636\u064a\u0642 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643. \u0639\u0642\u062f \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 10-30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0645\u0648\u0642\u0641 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n\n\n\n<p><strong>\u0645\u0645\u062b\u0644\u064a\u0646:<\/strong>&nbsp;3 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628<\/p>\n\n\n\n<p><strong>\u0645\u062c\u0645\u0648\u0639\u0627\u062a:<\/strong>&nbsp;1<\/p>\n\n\n\n<p><strong>\u0645\u0644\u0627\u062d\u0638\u0627\u062a \u0647\u0627\u0645\u0629:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062f\u0639\u0645 \u062c\u062f\u0627\u0631 \u0623\u0648 \u0643\u0631\u0633\u064a \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><\/ul>\n\n\n\n<p>\u0627\u0642\u0631\u0623&nbsp;<a href=\"https:\/\/workouttrends.com\/tadasana-mountain-pose\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u0627\u0648\u0646\u062a\u0646 \u0628\u0648\u0632 (\u062a\u0627\u062f\u0627\u0633\u0627\u0646\u0627)<\/a>&nbsp;\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0645\u0634\u064a<\/h2>\n\n\n\n<p><strong>\u0627\u0644\u0645\u0631\u0643\u0632 \u0627\u0644\u0623\u0648\u0644\u064a:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/balance-walk.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/balance-walk.jpg\" alt=\"balance walk\" class=\"wp-image-13630\"\/><\/a><\/figure>\n\n\n\n<p>\u0631\u0641\u0639 \u0627\u0644\u0623\u0633\u0644\u062d\u0629 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646\u060c \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a.<\/p>\n\n\n\n<p><strong>\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<\/strong><br>\u0627\u062e\u062a\u0631 \u0645\u0643\u0627\u0646\u0627 \u0623\u0645\u0627\u0645\u0643 \u0648\u0631\u0643\u0632 \u0639\u0644\u064a\u0647 \u0644\u0625\u0628\u0642\u0627\u0626\u0643 \u062b\u0627\u0628\u062a\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0634\u064a. \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 \u0623\u0645\u0627\u0645 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0643\u0645\u0627 \u064a\u0641\u0639\u0644 \u0648\u0627\u062d\u062f \u0639\u0644\u0649 \u062d\u0628\u0644 \u0636\u064a\u0642 \u0627\u0644\u062c\u0648\u064a. \u0628\u064a\u0646\u0645\u0627 \u062a\u0645\u0634\u064a\u060c \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629. \u0648\u0642\u0641\u0629 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 \u0642\u0628\u0644 \u0623\u0646 \u064a\u062e\u0637\u0648 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645. \u0643\u0631\u0631 \u0644\u0645\u062f\u0629 20 \u062e\u0637\u0648\u0629\u060c \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0627\u0644\u0633\u0627\u0642\u064a\u0646. \u062b\u0645 \u062a\u0641\u0639\u0644 \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621.<\/p>\n\n\n\n<p><strong>\u0645\u0644\u0627\u062d\u0638\u0627\u062a \u0647\u0627\u0645\u0629:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062f\u0639\u0645 \u0627\u0644\u062c\u062f\u0627\u0631 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">4.Walking \u0643\u0639\u0628 \u0625\u0644\u0649 \u0623\u0649 \u0642\u062f\u0645<\/h2>\n\n\n\n<p><strong>\u0627\u0644\u0645\u0631\u0643\u0632 \u0627\u0644\u0623\u0648\u0644\u064a:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/heel-to-toe-walk.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/heel-to-toe-walk.jpg\" alt=\"heel to toe walk\" class=\"wp-image-13634\"\/><\/a><\/figure>\n\n\n\n<p>\u0648\u0636\u0639 \u0643\u0639\u0628 \u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637 \u0623\u0645\u0627\u0645 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u062e\u0631\u0649. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0644\u0645\u0633 \u0643\u0639\u0628\u0643 \u0648 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0623\u0648 \u0623\u0646 \u064a\u0644\u0645\u0633\u0648\u0627 \u062a\u0642\u0631\u064a\u0628\u0627.<\/p>\n\n\n\n<p><strong>\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<\/strong><\/p>\n\n\n\n<p>\u0627\u062e\u062a\u0631 \u0645\u0643\u0627\u0646\u0627 \u0623\u0645\u0627\u0645\u0643\u060c \u0648\u0631\u0643\u0632 \u0639\u0644\u064a\u0647 \u0644\u0625\u0628\u0642\u0627\u0626\u0643 \u062b\u0627\u0628\u062a\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0634\u064a. \u062e\u0630 \u062e\u0637\u0648\u0629. \u0636\u0639 \u0643\u0639\u0628\u0643 \u0623\u0645\u0627\u0645 \u0625\u0635\u0628\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u0622\u062e\u0631 \u0643\u0631\u0631 \u0644\u0645\u062f\u0629 20 \u062e\u0637\u0648\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u062e\u0644\u0641.<\/p>\n\n\n\n<p><strong>\u0645\u0644\u0627\u062d\u0638\u0627\u062a \u0647\u0627\u0645\u0629:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062f\u0639\u0645 \u0627\u0644\u062c\u062f\u0627\u0631 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">5. \u0643\u0631\u0633\u064a \u0645\u062d\u0631\u062c\u0627 \u062a\u0634\u0643\u0644<\/h2>\n\n\n\n<p><strong>\u0627\u0644\u0645\u0631\u0643\u0632 \u0627\u0644\u0623\u0648\u0644\u064a:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/awkward-chair-pose.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/awkward-chair-pose.jpg\" alt=\"awkward chair pose\" class=\"wp-image-13631\"\/><\/a><\/figure>\n\n\n\n<p>\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0628\u0627\u0634\u0631\u0629 \u0645\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u0648\u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631. \u0627\u0646\u062a\u0634\u0627\u0631 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0648\u0646\u0639\u0644 \u0644\u0639\u0642\u062f \u0627\u0644\u0623\u0631\u0636 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0628\u062d\u0632\u0645\u060c \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0645\u0643\u0646 \u0645\u0646 \u0645\u0633\u0627\u062d\u0629 \u0633\u0637\u062d \u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<p><strong>\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<\/strong><\/p>\n\n\n\n<p>\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0644\u0637\u0641 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0646\u062d\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646. \u0627\u062f\u0641\u0639 \u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0633\u0641\u0644. \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u0643\u0631\u0627\u062a \u0627\u0644\u0642\u062f\u0645\u064a\u0646\u060c \u0644\u0627\u062d\u0638 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0639\u062c\u0648\u0644. \u0639\u0642\u062f \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 10-30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0645\u0648\u0642\u0641 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n\n\n\n<p><strong>\u0645\u0645\u062b\u0644\u064a\u0646:<\/strong>&nbsp;3<\/p>\n\n\n\n<p><strong>\u0645\u062c\u0645\u0648\u0639\u0627\u062a:<\/strong>&nbsp;1<\/p>\n\n\n\n<p><strong>\u0645\u0644\u0627\u062d\u0638\u0627\u062a \u0647\u0627\u0645\u0629:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062f\u0639\u0645 \u062c\u062f\u0627\u0631 \u0623\u0648 \u0643\u0631\u0633\u064a \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0625\u0628\u0642\u0627\u0621 \u064a\u062f\u064a\u0643 \u0641\u064a \u0627\u0644\u062c\u0628\u0647\u0629.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">6. \u0627\u0644\u0642\u0636\u0627\u0621 \u062a\u0634\u0643\u0644<\/h2>\n\n\n\n<p><strong>\u0627\u0644\u0645\u0631\u0643\u0632 \u0627\u0644\u0623\u0648\u0644\u064a:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/elimination-pose.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/elimination-pose.jpg\" alt=\"elimination pose\" class=\"wp-image-13632\"\/><\/a><\/figure>\n\n\n\n<p>\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u0642\u062f\u0645\u064a\u0643 \u0648\u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0648\u0627\u0644\u064a\u062f\u064a\u0646 \u0645\u0637\u0648\u064a\u0629 \u0641\u064a \u0645\u0648\u0642\u0641 Namaste (\u0627\u0644\u0646\u062e\u064a\u0644 \u0644\u0645\u0633 \u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636 \u0623\u0645\u0627\u0645 \u0627\u0644\u0635\u062f\u0631). \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0627\u0644\u0645\u0644\u062a\u0648\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c \u0641\u064a \u0632\u0627\u0648\u064a\u0629.<\/p>\n\n\n\n<p><strong>\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<\/strong><\/p>\n\n\n\n<p>\u062b\u0646\u064a \u0628\u0644\u0637\u0641 \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u062d\u062a\u0649 \u062a\u0633\u062a\u0637\u064a\u0639. \u0627\u0644\u0645\u0648\u0642\u0639 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0647\u0648 4-5 \u0628\u0648\u0635\u0627\u062a \u0641\u0648\u0642 \u0627\u0644\u0637\u0627\u0628\u0642. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u064a\u062f\u064a\u0643 \u0628\u0639\u064a\u062f\u0627 \u0642\u0644\u064a\u0644\u0627 \u0639\u0646 \u062c\u0633\u0645\u0643. \u0639\u0642\u062f \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 10-30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0645\u0648\u0642\u0641 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n\n\n\n<p><strong>\u0645\u0645\u062b\u0644\u064a\u0646:<\/strong>&nbsp;3<\/p>\n\n\n\n<p><strong>\u0645\u062c\u0645\u0648\u0639\u0627\u062a:<\/strong>&nbsp;1<\/p>\n\n\n\n<p><strong>\u0645\u0644\u0627\u062d\u0638\u0627\u062a \u0647\u0627\u0645\u0629:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062f\u0639\u0645 \u062c\u062f\u0627\u0631 \u0645\u0646 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">7. \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/squats.jpg\" alt=\"\u064a\u062a\u0642\u0631\u0641\u0635\" class=\"wp-image-13611\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">8.Walking \u0639\u0644\u0649 \u0643\u0648\u0628\u0644\u0633\u062a\u0648\u0646\u0632 \/ \u062a\u0631\u064a\u0644 \u0627\u0644\u0645\u0634\u064a<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/walking.jpg\" srcset=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/walking.jpg?w=300 300w, https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/walking.jpg?resize=150%2C150 150w\" alt=\"\u0627\u0644\u0645\u0634\u064a\" width=\"300\" height=\"300\"><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">9. \u0644\u0648\u062d \u062a\u0634\u0643\u0644<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/plank.jpg\" alt=\"\u0644\u0648\u062d\" class=\"wp-image-13614\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">10. \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u062f\u0627\u0626\u0645\u0629<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/standing-leg-side-lift.jpg\" alt=\"\u0631\u0641\u0639 \u062c\u0627\u0646\u0628 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062f\u0627\u0626\u0645\u0629\" class=\"wp-image-13615\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>1. \u062a\u0634\u0643\u0644 \u0634\u062c\u0631\u0629 \u0627\u0644\u0645\u0631\u0643\u0632 \u0627\u0644\u0623\u0648\u0644\u064a: \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0628\u0627\u0634\u0631\u0629 \u0645\u0639 \u0623\u064a\u062f\u064a \u0645\u0637\u0648\u064a\u0629 \u0641\u064a \u0645\u0648\u0642\u0641 Namaste (\u0627\u0644\u0646\u062e\u064a\u0644 \u0644\u0645\u0633 \u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636 \u0623\u0645\u0627\u0645 \u0627\u0644\u0635\u062f\u0631). \u0627\u0644\u062e\u0637\u0648\u0627\u062a: [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6606,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[60,220,16],"tags":[],"class_list":["post-6604","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-pilates","category-exercises","category-fitness"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"ar","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/balancing-exercises.jpg","categories_details":[{"id":60,"name":"Yoga","count":17,"parent":0},{"id":220,"name":"Exercises","count":39,"parent":0},{"id":16,"name":"Fitness","count":115,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6984,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/6604","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/comments?post=6604"}],"version-history":[{"count":13,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/6604\/revisions"}],"predecessor-version":[{"id":17971,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/6604\/revisions\/17971"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media\/6606"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media?parent=6604"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/categories?post=6604"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/tags?post=6604"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}