{"id":7002,"date":"2025-03-05T00:00:00","date_gmt":"2025-03-05T00:00:00","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7002"},"modified":"2025-03-05T13:54:13","modified_gmt":"2025-03-05T13:54:13","slug":"30-best-exercises-to-increase-height","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/30-best-exercises-to-increase-height\/","title":{"rendered":"30 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639"},"content":{"rendered":"<p>\u0647\u0644 \u0633\u0626\u0645\u062a \u0645\u0646 \u0642\u0635\u0631 \u0627\u0644\u0637\u0648\u0644\u061f \u0642\u0631\u0627\u0621\u0629 \u0628\u0644\u0648\u0642 \u0644\u0645\u0639\u0631\u0641\u0629 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639.<\/p> <p>\u0623\u062a\u0633\u0627\u0621\u0644 \u0643\u064a\u0641 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0631\u062a\u0641\u0627\u0639 \u0633\u0631\u064a\u0639 \u0628\u0639\u062f 18\u061f \u0647\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0623\u0645\u0631 \u0645\u0647\u0645\u061f \u0644\u064a\u0633 \u062d\u0642\u064b\u0627! \u0643\u0644 \u0634\u064a\u0621 \u0639\u0646 \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0641\u0642\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062a\u0637\u0648\u064a\u0631\u0647\u0627 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u0628\u0633\u0628\u0628 \u0627\u0644\u062c\u0627\u0630\u0628\u064a\u0629 \u0648\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u0641\u0642\u0631\u0627\u0621. \u0627\u0631\u062a\u0641\u0627\u0639 \u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0645\u0646 \u0639\u0648\u0627\u0645\u0644 \u0645\u062a\u0639\u062f\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0648\u0627\u0644\u062c\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629. \u0627\u0644\u0642\u062a\u0627\u0644 \u0636\u062f \u0647\u0630\u0647 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0635\u0639\u0628\u060c \u0644\u0643\u0646\u0647 \u0644\u064a\u0633 \u0645\u0633\u062a\u062d\u064a\u0644\u0627. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u062a\u0635\u0645\u064a\u0645 \u0642\u0648\u064a\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0633\u064a\u0646 \u0637\u0648\u0644\u0643 \u062d\u062a\u0649 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0639\u0634\u0631\u064a\u0646\u0627\u062a \u0645\u0646 \u0627\u0644\u0639\u0645\u0631. \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0628\u0633\u0631\u0639\u0629 \u0648\u062a\u0646\u0645\u0648 \u0623\u0637\u0648\u0644. \u0627\u0644\u062a\u0622\u0632\u0631 \u062a\u0623\u062b\u064a\u0631 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0642\u062a\u0631\u0627\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u0639 \u0643\u0645\u064a\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 &#8211; \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0637\u0648\u0644\u0643 \u0628\u0634\u0643\u0644 \u0625\u064a\u062c\u0627\u0628\u064a.&#038; nbsp;<\/p> <p>\u200d<\/p> <p>\u0648\u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0639 \u0628\u0639\u0636 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639.<\/p> <ol class=\"wp-block-list\"><li><strong>Pelvic Shift<\/strong><\/li><\/ol> <p>\u0643\u0645 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645 \u062a\u062c\u0644\u0633 \u0639\u0645\u0648\u0645\u0627\u061f \u0647\u0644 \u062a\u0639\u0644\u0645 \u0623\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u062c\u062f\u0627 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0637\u0648\u0644\u0643\u061f \u064a\u062d\u062f\u062b \u062a\u063a\u064a\u0631 \u0634\u0643\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0647 \u0628\u0633\u0628\u0628 \u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0645\u0645\u0627 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0646\u0645\u0648 \u0627\u0644\u062c\u0633\u0645. \u062a\u062d\u0648\u0644 \u0627\u0644\u062d\u0648\u0636 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0644\u0644\u062a\u0645\u0627\u064a\u0644 \u0628\u0639\u064a\u062f\u0627 \u0639\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0633\u0644\u0628\u064a\u0629 \u0644\u0644\u062c\u0644\u0648\u0633. \u0623\u0646\u0647 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0633\u0641\u0644\u064a\u060c \u0648\u0630\u0644\u0643 \u0645\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631. \u064a\u0639\u0632\u0632 \u0637\u0648\u0644\u0643.<\/p> <p><\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Lie on the mat with the shoulders flat on the floor.<\/li><li>Keep your arms stretched out on the sides with palms down.<\/li><li>Bend your knees and draw your feet close to the buttocks.<\/li><li>Arch your back so that the pelvis is lifted.<\/li><li>Tuck the buttocks and let the legs and shoulders support your weight.<\/li><li>Hold the position for at least 30 seconds and repeat.<strong>\u200d<\/strong>\u200d<\/li><\/ul> <ol class=\"wp-block-list\" start=\"2\"><li><strong>Hanging<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-a48f1b18745f-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b2030125f2821a3f6bf0d_hanging.jpg\" alt=\"pull up bar exercise\"\/><\/figure> <p>\u062a\u0639\u0644\u064a\u0642 \u062c\u0633\u0645\u0643 \u0628\u062f\u0639\u0645 \u0645\u0646 \u064a\u062f\u064a\u0643 \u0644\u0627 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0645\u062f\u064a\u062f \u0639\u0636\u0644\u0627\u062a\u0643. \u0639\u0645\u0648\u0645\u0627\u060c \u0627\u0644\u0646\u0627\u0633 \u0634\u0646\u0642 \u0623\u0633\u0641\u0644 \u062d\u0627\u0646\u0629. \u0644\u0627\u062a\u062e\u0627\u0630 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u064a\u0644 \u0625\u0636\u0627\u0641\u064a\u060c \u0627\u0644\u0642\u064a\u0627\u0645 \u0627\u062b\u0646\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b\u0629 \u0633\u062d\u0628 \u0627\u0644\u0645\u0646\u0628\u062b\u0642\u0629. \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 a &#038; \u0633\u062d\u0628 \u0645\u0627 \u064a\u0635\u0644 \u0634\u0631\u064a\u0637\u061f \u0644\u0627 \u062a\u0648\u062c\u062f \u0645\u0634\u0643\u0644\u0629 \u0633\u062d\u0628 \u0645\u0627 \u064a\u0635\u0644 \u0641\u0631\u0639 \u0634\u062c\u0631\u0629. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u062f\u0639\u0645\u0643 \u0642\u0648\u064a \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0623\u062e\u0630 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647. \u0628\u0639\u062f \u0643\u0644 \u0634\u064a\u0621\u060c \u0643\u0646\u062a \u0644\u0627 \u062a\u0631\u064a\u062f \u0623\u0646 \u062a\u0633\u0642\u0637 \u0627\u0644\u062f\u0639\u0645 \u0648\u0643\u0633\u0631 \u0639\u0638\u0627\u0645\u0643.<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Jump up and hang on to the bar.<\/li><li>Keep your arms and spine straight.<\/li><li>Remain in the position for 30 seconds.<\/li><li>Repeat the same at least three times daily.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"3\"><li><strong>Single Leg Hopping<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/SZBqTk6pAAJY4VQjtpJ_yHRHqg0\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2015\/03\/17\/914\/n\/1922729\/a0baaac7c0abbb88_Circuit-Three-Single-Leg-Touch\/i\/Single-Leg-Touch-Hop.jpg\" alt=\"\"\/><\/figure> <p>\u0627\u0644\u0642\u0641\u0632 \u0645\u0645\u0627\u0631\u0633\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0639\u0629. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627 \u0643\u0628\u064a\u0631\u0627 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u064a\u0639\u062f \u062a\u062c\u0631\u064a\u0628 \u0634\u0627\u0645\u0644 \u0645\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Hop on your left leg ten times.<\/li><li>Position your hands straight up pointing towards the sky.<\/li><li>Hop on your right leg similarly.<strong>\u200d<\/strong><\/li><\/ul> <ol class=\"wp-block-list\" start=\"4\"><li><strong>Puppy Pose<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.yogamerge.com\/wp-content\/uploads\/2020\/08\/drinie-puppy-pose.jpg\" alt=\"\"\/><\/figure> <p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u064a\u062b\u0646\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0648\u064a\u062c\u0639\u0644 \u0639\u0638\u0627\u0645\u0643 \u062a\u0646\u0645\u0648 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644.<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Start with positioning your all fours &#8211; hands, and knees &#8211; on the mat.<\/li><li>Line up your knees with your hips and your hands with your shoulders.<\/li><li>Tangle your toes and walk your hands forward a few inches.<\/li><li>Stretch your hips backward halfway to your feet and feel a good stretch in the lower body.<\/li><li>Hold this position for 60 seconds and relax.<strong>\u200d<\/strong><\/li><\/ul> <ol class=\"wp-block-list\" start=\"5\"><li><strong>Side Stretch<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-4497c8262bf2-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b20646fc647817e1002c2_side%20stretch.jpg\" alt=\"side stretch exercise\"\/><\/figure> <p>\u0633\u0648\u0641 \u062a\u0645\u062a\u062f \u0627\u0644\u062c\u0627\u0646\u0628 \u062c\u0639\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0646\u0645\u0648 \u0648\u062c\u0639\u0644\u0647\u0627 \u0645\u0645\u062f\u0648\u062f \u0643\u0630\u0644\u0643. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0631\u062a\u0641\u0627\u0639 \u062a\u0645\u062a\u062f \u062e\u0635\u0648\u0635\u0627 \u0648\u064a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0628\u064a. \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u062a\u0645\u062a\u062f \u0627\u0644\u062c\u0627\u0646\u0628\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0634\u0639\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0633\u062d\u0628 \u0639\u0644\u0649 \u0637\u0648\u0644 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0648\u062d\u062a\u0649 \u0643\u062a\u0641\u0643 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0646\u062c\u0627\u062d \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0646\u0645\u0648 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639.<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Stand straight with your feet together.<\/li><li>Clasp your hands together stretching over your head.<\/li><li>Bend your upper body to the right.<\/li><li>Hold the stretch for 20 seconds and get back to the starting position.<\/li><li>Repeat the stretch two times and switch sides to do the stretch in the opposite direction.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"6\"><li><strong>Low Lunge Arch<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.yogajournal.com\/.image\/t_share\/MTQ3MTU3MjYxODcyMDE0Nzk4\/3yp_287_6671_gn_bjk.jpg\" alt=\"\"\/><\/figure> <p>\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0648\u0623\u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0633\u064a\u0624\u062f\u064a \u062f\u0627\u0626\u0645\u0627 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643. \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u062a\u0637\u0648\u064a\u0631\u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u0642\u0648\u0633 \u0627\u0644\u0631\u0626\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u064a\u0645\u0643\u0646\u0643 \u062a\u0639\u0632\u064a\u0632 \u0648\u062a\u0645\u062a\u062f \u0638\u0647\u0631\u0643 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u062c\u062f\u0627. \u064a\u0639\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0625\u0637\u0627\u0644\u0629 \u0633\u0627\u0642\u064a\u0643 \u0648\u0639\u0638\u0627\u0645 \u0627\u0644\u0643\u062a\u0641.<\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Lock your two palms with your fingers and stretch your arms to the front of your right leg.<\/li><li>Bend your right leg and stretch out your left leg while you do the step 1.<\/li><li>Stretch as far as you can and stay in the pose for 30 seconds. Do the same on the other side<strong>\u200d<\/strong><\/li><\/ul> <ol class=\"wp-block-list\" start=\"7\"><li><strong>Cobra Stretch<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.imgur.com\/Gu7oj1E.jpg\" alt=\"\"\/><\/figure> <p>\u0627\u0644\u0643\u0648\u0628\u0631\u0627 \u062a\u0634\u0643\u0644 \u062a\u0645\u062a\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u062d\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Lie on the floor with your face down.<\/li><li>Place your palms on the floor under your shoulders.<\/li><li>Lift your chin while arching your spine to form an elevated angle.<\/li><li>Arch back as far as possible and stay in the position for at least 30 seconds.<\/li><li>Five reps should be good enough to start with the exercise initially.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"8\"><li><strong>Jogging<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-835a5318e4af-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b208e9201573599e4fe2c_jogging.jpg\" alt=\"jogging exercise\"\/><\/figure> <p>\u0627\u0644\u0631\u0643\u0636 \u0647\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0630\u064a \u0644\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0641\u0648\u062a \u0625\u0630\u0627 \u0643\u0646\u062a \u064a\u0627\u0626\u0633\u0629 \u062d\u0648\u0644 \u062c\u0639\u0644 \u0633\u0627\u0642\u064a\u0643 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644. \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0631\u0643\u0636 \u0639\u0644\u0649 \u0646\u0645\u0648 \u0639\u0638\u0627\u0645 \u0627\u0644\u0633\u0627\u0642 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0648\u064a\u062c\u0639\u0644\u0647\u0627 \u0623\u0642\u0648\u0649. \u0627\u0644\u0631\u0643\u0636 \u064a\u0639\u0645\u0644 \u0645\u062b\u0644 \u0627\u0644\u0633\u062d\u0631 \u0644\u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643\u060c \u0648\u062e\u0635\u0648\u0635\u0627 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0623\u062b\u0646\u0627\u0621 \u0623\u0648 \u0628\u0639\u062f \u0633\u0646 \u0627\u0644\u0628\u0644\u0648\u063a.<\/p> <ol class=\"wp-block-list\" start=\"9\"><li><strong>Jumping And Skipping<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/71956822.cms?width=680&amp;height=512&amp;imgsize=836678\" alt=\"\"\/><\/figure> <p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0648 \u0634\u064a\u0621 \u0635\u0639\u0628 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u062b\u0645 \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0634\u064a\u0621 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0645\u062a\u0639\u0629 \u0641\u064a \u062d\u064a\u0646 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u0627\u0644\u0642\u0641\u0632 \u0647\u0648 \u0634\u064a\u0621 \u0648\u0627\u062d\u062f \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0642\u0628\u064a\u0644. \u0643\u0644\u0645\u0627 \u0632\u0627\u062f \u0639\u062f\u062f \u0627\u0644\u0645\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0642\u0641\u0632 \u0641\u064a\u0647\u0627 \u0643\u0644\u0645\u0627 \u0632\u0627\u062f \u0627\u062d\u062a\u0645\u0627\u0644 \u0646\u062c\u0627\u062d\u0643 \u0641\u064a \u062c\u0639\u0644 \u0633\u0627\u0642\u064a\u0643 \u0623\u0637\u0648\u0644. \u0627\u0644\u0642\u0641\u0632 \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u0639\u062f\u0629 \u0637\u0631\u0642 &#8211; \u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u062a\u0631\u0627\u0645\u0628\u0648\u0644\u064a\u0646 \u0623\u0648 &#038; \u062a\u062e\u0637\u064a \u062d\u0628\u0644. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0643\u0644\u0627\u0647\u0645\u0627 \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u0627\u0631\u062a\u0641\u0627\u0639.&#038;<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>While jumping, make sure your both legs leaves the surface at the same time, and land on the surface at the same time.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"10\"><li><strong>Vertical Bends<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.khbuzz.com\/wp-content\/uploads\/2015\/08\/vertical-bend.jpg\" alt=\"\"\/><\/figure> <p>\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a \u0627\u0644\u0639\u0645\u0648\u062f\u064a\u0629 \u062a\u062c\u0639\u0644 \u0639\u0636\u0644\u0627\u062a \u0645\u0646\u0637\u0642\u0629 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0644\u062a\u0648\u0633\u064a\u0639 \u0641\u064a \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0631\u0623\u0633\u064a\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u062d\u0633\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.&nbsp;<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Stand up and position your legs slightly apart.<\/li><li>Bend down and try to touch the floor without bending your knees.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"11\"><li><strong>Standing Stretch<\/strong><\/li><\/ol> <p>\u064a\u0634\u0628\u0647 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0631\u0623\u0633\u064a. \u0627\u0644\u0641\u0631\u0642 \u0627\u0644\u0648\u062d\u064a\u062f \u0647\u0648 \u0623\u0646\u0647 \u0641\u064a \u062d\u064a\u0646 \u064a\u0642\u0641 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0648\u0636\u0639 \u0633\u0627\u0642\u064a\u0643 \u0628\u0639\u064a\u062f\u0627\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u0642\u064a \u0644\u0647\u0645 \u0627\u0646\u0636\u0645. \u0643\u062e\u0637\u0648\u0629 \u062a\u0627\u0644\u064a\u0629\u060c \u0627\u0646\u062d\u0646\u064a \u0648\u062d\u0627\u0648\u0644 \u0644\u0645\u0633 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643. \u0644\u0627 \u062a\u0646\u0633\u0649 \u0623\u0646 \u062a\u0628\u0642\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u062a\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p> <ol class=\"wp-block-list\" start=\"12\"><li><strong>Side Bends<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/proxy\/Io1f6oX2G4yHOX9lMkEM04uc2u2dyRYpUq6OgLmAd7DtV5xks1u36B2xKhTnRPR6khpuJJB3n8DfqC-FlI7xmYJqz9fcrgzdc2iaII1APbKLswe9MFDGgzrg188jkJpHnV198VcY\" alt=\"\"\/><\/figure> <p>\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0644\u062a\u0645\u062a\u062f \u0648\u0646\u062d\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0635\u0631. \u0623\u0646\u0647 \u064a\u0642\u0648\u064a \u062c\u062f\u0627\u0631 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0627\u0644\u062c\u0627\u0646\u0628\u060c \u0648\u064a\u0634\u062f \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u064a\u062d\u0641\u0632 \u0637\u0648\u0644\u0643. \u0644\u062a\u0643\u062b\u064a\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644.<strong>\u200d<\/strong><\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Stand vertically with your feet flat on the floor.<\/li><li>Bend your body sideways and stretch as far as you can.<\/li><li>Hold the position for 30 seconds.<\/li><li>Repeat it with the other side of the body.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"13\"><li><strong>Swimming<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-04ef87bdc397-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5e0070103e35853d91273529_swimming%20for%20increasing%20height.jpg\" alt=\"does swimming increase height\"\/><\/figure> <p><a href=\"https:\/\/www.decathlon.in\/1670-swimming?utm_medium=referral&amp;utm_source=decathlon_blog&amp;utm_campaign=30-best-exercises-to-increase-height\">Swimming<\/a>&#038; nbsp\u061b \u062a\u0645\u0643\u0646\u0643 \u0645\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u0627\u0642\u064a\u0643, \u0627\u0644\u062c\u0633\u0645, \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0639\u0644\u0649 \u0623\u0643\u0645\u0644 \u0646\u062d\u0648\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a, \u064a\u062a\u0637\u0648\u0631 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u062e\u0627\u0635\u0629\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0647\u0631\u0648\u0628 \u0645\u0646 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0648\u0627\u0644\u0639\u0631\u0642 \u062e\u0644\u0627\u0644 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u062b\u0645 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0647\u0648 \u0623\u0641\u0636\u0644. \u0627\u0644\u0635\u062f\u0631 \u0647\u0648 \u0646\u0645\u0637 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0645\u0644\u0627\u0621\u0645\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643.<\/p> <ol class=\"wp-block-list\" start=\"14\"><li><strong>Toe Lifts<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/storage.googleapis.com\/sworkit-assets\/images\/exercises\/standard\/middle-frame\/balance-on-to.jpg\" alt=\"\"\/><\/figure> <p>\u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a \u0648\u062a\u0645\u062a\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0633\u0627\u0642\u064a\u0643 \u0641\u064a \u062d\u064a\u0646 \u062a\u0635\u0644 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f. \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0625\u0636\u0627\u0641\u064a\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0642\u0648\u0641 \u0636\u062f \u0627\u0644\u062c\u062f\u0627\u0631 \u0648\u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u0644\u0648\u0635\u0648\u0644 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641. \u0645\u0645\u0627\u0631\u0633\u0629 \u0633\u0647\u0644\u0629 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u060c \u0648\u064a\u062a\u0637\u0644\u0628 \u0623\u064a \u0627\u0644\u062f\u0639\u0627\u0626\u0645. \u0648\u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0631\u062a\u0641\u0627\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0627\u062a \u0648\u064a\u0639\u0637\u064a \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0645\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p> <ol class=\"wp-block-list\" start=\"15\"><li><strong>Land Swimming<\/strong><\/li><\/ol> <p>\u0647\u0644 \u0633\u0628\u0642 \u0644\u0643 \u0623\u0646 \u062a\u0633\u0627\u0621\u0644\u062a \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u062e\u0627\u0631\u062c \u062d\u0645\u0627\u0645 \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u061f \u0648\u062a\u0633\u0645\u0649 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0627\u0644\u0628\u0631\u064a\u0629 \u0639\u0645\u0648\u0645\u0627 \u0628\u0627\u0633\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0631\u0627\u0636\u064a \u0627\u0644\u062c\u0627\u0641\u0629. \u0627\u0644\u062f\u0627\u0641\u0639 \u0648\u0631\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0648\u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645. \u0644\u062c\u0639\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u0642\u0644\u064a\u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0648\u0636\u0639 \u0627\u0644\u0643\u0631\u0629 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u062a\u062d\u062a \u0645\u0639\u062f\u062a\u0643.<\/p> <h4 class=\"wp-block-heading\">\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627<\/h4> <ul class=\"wp-block-list\"><li>Lay down on a flat surface and the lift your legs up one by one.<\/li><li>Stretch your hands out to the front and imitate your position similar to that of swimming. The posture should be the same except that you are on land and not in the water.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"16\"><li><strong>Legs Up<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.wikihow.com\/images\/thumb\/a\/a2\/Do-Leg-Lifts-Step-3-Version-6.jpg\/550px-nowatermark-Do-Leg-Lifts-Step-3-Version-6.jpg\" alt=\"\"\/><\/figure> <p>\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0647\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0628\u0633\u064a\u0637\u0629 \u0648\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 \u0637\u0648\u0644\u0643. \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u062d\u062a\u0649 \u0645\u0645\u0627\u0631\u0633\u0629, \u0633\u064a\u062a\u0645 \u062a\u0645\u062f\u064a\u062f \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u062a\u0645\u0631 \u0633\u0627\u0642\u0627\u0643 \u0628\u0639\u0645\u0644\u064a\u0629 \u0634\u0627\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u062f\u062f\u060c \u0648\u0633\u062a\u0631\u0649 \u062a\u062d\u0633\u0646\u0627 \u0643\u0628\u064a\u0631\u0627 \u0641\u064a \u0637\u0648\u0644\u0643.<\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Lie down with your face and palms down.<\/li><li>Place your palms onto the sides of your chest.<\/li><li>Raise both your legs as high as possible while keeping your feet straight together.<\/li><li>Support your back with your hands if required.<\/li><li>Repeat the same for about 10 minutes with each repetition lasting for 60 seconds.<strong>\u200d<\/strong><\/li><\/ul> <ol class=\"wp-block-list\" start=\"17\"><li><strong>Alternate Leg Kick<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-5aed1943d0dd-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b20e345f4fb798e4268ad_alternate%20leg%20kicks.jpg\" alt=\"leg kick exercise\"\/><\/figure> <p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0645\u0634\u062a\u0642 \u0645\u0646 &#8220;\u062a\u0627\u064a \u0643\u0648\u0648\u0646 \u062f\u0648&#8221; &#8211; \u0641\u0646\u0648\u0646 \u0627\u0644\u062f\u0641\u0627\u0639 \u0639\u0646 \u0627\u0644\u0646\u0641\u0633 \u0627\u0644\u0643\u0648\u0631\u064a\u0629\u060c \u0627\u0644\u062a\u064a \u062a\u062a\u0645\u064a\u0632 \u0631\u0643\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u062e\u0637\u0648\u0629 \u062f\u0641\u0627\u0639\u064a\u0629\u060c \u0641\u0625\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643. \u0641\u0647\u0648 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0648\u0633\u064a\u0639 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Start by standing straight on the mat in a straight posture.<\/li><li>Stretch your body to the maximum while extending your right leg up.<\/li><li>Keep your hands close to your chest with your fists tight.<\/li><li>Start kicking the sky for about 30 seconds and repeat this process with your left leg.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"18\"><li><strong>Wake Up Stretching<\/strong><\/li><\/ol> <p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u062a\u0623\u062e\u0630 \u0639\u0636\u0644\u0627\u062a\u0643 \u062e\u0627\u0631\u062c \u0646\u0637\u0627\u0642\u0647\u0627 \u0627\u0644\u0637\u0628\u064a\u0639\u064a. \u0648\u0647\u064a \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0639\u0646\u062f \u062a\u0646\u0641\u064a\u0630\u0647\u0627 \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0633\u062a\u064a\u0642\u0638. &#038; \u0627\u0644\u0635\u0628\u0627\u062d \u062a\u0645\u062a\u062f \u064a\u0633\u0645\u062d \u0627\u0644\u062a\u062f\u0641\u0642 \u0627\u0644\u062d\u0631 \u0644\u0644\u0633\u0627\u0626\u0644 \u0641\u064a \u0627\u0644\u0623\u0642\u0631\u0627\u0635 \u0627\u0644\u0641\u0642\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u062d\u0628\u0644 \u0627\u0644\u0634\u0648\u0643\u064a. \u0625\u0630\u0627 \u062a\u0645 \u0636\u063a\u0637 \u0647\u0630\u0647 \u0627\u0644\u0623\u0642\u0631\u0627\u0635\u060c \u062b\u0645 \u062a\u0642\u0644\u0635 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0628\u064a\u0646 \u0627\u0644\u0641\u0642\u0631\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u0627\u0644\u062a\u064a \u0644\u0646 \u062a\u0641\u0639\u0644 \u0634\u064a\u0626\u0627 \u062c\u064a\u062f\u0627 \u0644\u0646\u0645\u0648 \u0637\u0648\u0644\u0643. \u0625\u0630\u0627 \u062a\u0648\u0633\u0639\u062a \u0627\u0644\u0623\u0642\u0631\u0627\u0635\u060c \u0641\u0625\u0646\u0643 \u062a\u0646\u0645\u0648 \u0623\u0637\u0648\u0644 \u0642\u0644\u064a\u0644\u0627.<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Extend your arms over your head. Use enough force and stretch to feel the elongation. Hold the stretch for 30 seconds, relax your body, and pull again.<\/li><li>Start with lying down straight on your back. Extend your arms and legs so as to reach the sky. Hold for 15 to 20 seconds and repeat.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"19\"><li><strong>Glutes And Hip Bridge<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/mindbodygreen-res.cloudinary.com\/images\/w_767,q_auto:eco,f_auto,fl_lossy\/org\/81ulay4jwk5e8tvf8\/5-reasons-to-do-bridges-every-day.jpg\" alt=\"\"\/><\/figure> <p>\u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0638\u0647\u0631\u0643. \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0627\u0644\u062c\u0633\u0631\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0645\u062a\u062f \u0627\u0644\u0645\u0631\u0646 \u0627\u0644\u0648\u0631\u0643\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0633\u062a\u0637\u0627\u0644\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0648\u0631\u0627\u0621 \u0627\u0644\u0641\u062e\u0630\u064a\u0646.<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Lie on your back and extend your hands down to grab your ankles.<\/li><li>Lift your knees and hips so that you make your body parallel to the floor.<\/li><li>Finish by lifting your torso from your hips so that you are stretching out your back.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"20\"><li><strong>Forward Spine Stretch<\/strong><\/li><\/ol> <p>\u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0628\u0637\u0646.<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Sit up tall with your legs straight.<\/li><li>Spread your legs a little wider than the width of your hips.<\/li><li>Sit up as tall as you can from the base of your spine.<\/li><li>Stretch your arms and reach through your heels to engage your leg muscles.<\/li><li>Pose in such a way that your back forms a C giving an illusion like scooping out your low belly.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"21\"><li><strong>Cat Camel Backstretch<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/deansomerset.com\/wp-content\/uploads\/2017\/04\/h9991331_001.jpg\" alt=\"\"\/><\/figure> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643\u060c \u0643\u0646\u062a \u0644\u0627 \u062a\u0631\u064a\u062f \u0623\u0646 \u062a\u0647\u0645\u0644 \u0644\u062a\u0642\u0648\u064a\u0629 \u0638\u0647\u0631\u0643. \u0627\u0644\u0642\u0637 \u0627\u0644\u062c\u0645\u0644 backstretch \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u0635\u0644\u0627\u0628\u0629 \u0625\u0644\u0649 \u0638\u0647\u0631\u0643.<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Rest on your hands and knees, slowly arch your back so that your spine-lumbar (lower), thoracic (middle) and cervical (upper)-extend together. Do this slowly and gently.<\/li><li>Stay in the position for three to four seconds and repeat stretch five or six times.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"22\"><li><strong>Mermaid Stretch<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/f6d5m3TRtVt7f9oLWYwq9MxvucA=\/3000x1687\/smart\/filters:no_upscale()\/17-2704698-Mermaid-Side-StretchGIF-4f33aaf4492f41959e946bd1829605ec.gif\" alt=\"\"\/><\/figure> <p>\u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0645 \u0627\u0644\u0623\u0648\u0644\u060c \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0645\u062a\u062f \u0648\u064a\u0634\u0627\u0631\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0628\u064a \u0648\u0627\u0644\u0643\u062a\u0641. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0645\u062a\u0627\u0632 \u0644\u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0645\u0648\u0642\u0641. \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0644\u062f\u064a\u0647\u0645 \u0639\u0627\u062f\u0629 \u0627\u0644\u0645\u0634\u064a \u0645\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0627\u0646\u062d\u0646\u0649. \u0627\u0644\u0645\u0648\u0627\u0642\u0641 \u063a\u064a\u0631 \u0644\u0627\u0626\u0642 \u062a\u062c\u0639\u0644\u0643 \u062a\u0628\u062f\u0648 \u0642\u0635\u064a\u0631\u0629. \u0644\u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0645\u062a\u062f \u062d\u0648\u0631\u064a\u0629 \u0627\u0644\u0628\u062d\u0631 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0634\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a \u0648\u062a\u0628\u062f\u0648 \u0623\u0637\u0648\u0644.<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Sit down with your knees bent underneath on the left side<\/li><li>Hold on to your ankles with your left hand<\/li><li>Raise your right arm, extend and reach over your head<\/li><li>Feel a good stretch along the right side of your torso. Hold for 20 to 30 seconds. Repeat on the other side as well.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"23\"><li><strong>Cycling<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-6880821b427a-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b20fc125f284e70f776dd_cycling.jpg\" alt=\"cycling to increase height\"\/><\/figure> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0641\u064a \u0633\u0646 \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0629\u060c \u062b\u0645 \u0647\u0648 \u0627\u0644\u0633\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0628\u062f\u0621 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a. \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u062e\u0644\u0627\u0644 \u0633\u0646 \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062c\u0644\u0628 \u0641\u0631\u0642\u0627 \u062d\u0627\u0633\u0645\u0627 \u0641\u064a \u0637\u0648\u0644\u0643. \u0641\u064a \u0633\u0646 \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0629 \u0647\u0648 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u064a\u062d\u0642\u0642 \u0641\u064a\u0647 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0623\u0642\u0635\u0649 \u0627\u0631\u062a\u0641\u0627\u0639.&#038;cycling&nbsp;\u0647\u0648 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0645\u0631\u0627\u0647\u0642\u064a\u0646 \u0644\u062c\u0639\u0644 \u0623\u0631\u062c\u0644\u0647\u0645 \u062a\u0645\u062a\u062f \u0648\u0625\u0636\u0627\u0641\u0629 \u0628\u0636\u0639 \u0628\u0648\u0635\u0627\u062a \u0625\u0644\u0649 \u0623\u062c\u0633\u0627\u062f\u0647\u0645.<\/p> <ol class=\"wp-block-list\" start=\"24\"><li><strong>Jump Squats<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-0cc7607c1441-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b2110d0a4a4901efb0386_jump%20squats.jpg\" alt=\"jump squats exercise\"\/><\/figure> <p>\u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a\u060c \u0645\u062b\u0644 \u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639. \u0648\u0647\u0648 \u064a\u062f\u0639\u0645 \u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u062d\u0633\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u062c\u0633\u0645.<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Start with a normal standing position, with your body facing forward.<\/li><li>Lower yourself into the squat by lowering your hips back and down while bending your knees.<\/li><li>Drive hard with your legs as you come up out of the squat while initiating a jump.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"25\"><li><strong>Cobra Stretch<\/strong><\/li><\/ol> <p>\u0647\u0644 \u062a\u0639\u0644\u0645 \u0623\u0646 \u062b\u0639\u0628\u0627\u0646 \u0627\u0644\u0643\u0648\u0628\u0631\u0627 \u064a\u0644\u0647\u0645 \u0643\u0648\u0628\u0631\u0627 \u062a\u0645\u062a\u062f\u061f \u062a\u0634\u0643\u0644 \u064a\u0634\u0628\u0647 \u062b\u0639\u0628\u0627\u0646 \u0627\u0644\u0643\u0648\u0628\u0631\u0627 \u0639\u0646\u062f\u0645\u0627 \u064a\u0631\u0641\u0639 \u0631\u0623\u0633\u0647 \u0648\u064a\u0646\u062a\u0634\u0631 \u0631\u0642\u0628\u062a\u0647. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0645\u0634\u0647\u0648\u0631 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u062a\u0645\u062a\u062f \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Lie with your face-down on the floor with your palms pressing into the floor at shoulder height.<\/li><li>Lift your head toward the ceiling while extending your arms to arch your back as much as possible.<\/li><li>Hold this position for 30 seconds, and relax.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"26\"><li><strong>Downward Facing Dog<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-03380c202e16-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d5b94aa811b7d51ad23c8e5_yoga%20for%20weight%20loss.jpg\" alt=\"cobra stretch exercise\"\/><\/figure> <p>\u062a\u0634\u0643\u0644 \u0623\u0633\u0641\u0644 \u064a\u0634\u0628\u0647 \u0623\u0646 \u0645\u0646 \u0627\u0644\u0623\u0628\u062c\u062f\u064a\u0629 \u0631\u0623\u0633\u0627 \u0639\u0644\u0649 \u0639\u0642\u0628 &#8211; V. \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0638\u0647\u0631 \u0628\u0623\u0643\u0645\u0644\u0647 \u0648\u064a\u0645\u062f \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643.<\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Stand up and bend your body such that your hands are at your shoulders-width apart and your feet are at hips-width apart.<\/li><li>Push the floor away and engage the shoulders and the upper body, while elongating your tailbone towards the ceiling<\/li><li>Feel a gentle stretch in the arms, shoulders, lats and spine.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"27\"><li><strong>Bird Dog<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/wiFNA3sqjCA\/maxresdefault.jpg\" alt=\"\"\/><\/figure> <p>\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0637\u064a\u0648\u0631 \u0647\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0624\u0643\u062f \u0639\u0644\u0649 \u0642\u0648\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062c\u0631\u0628\u0629 \u062a\u0645\u062a\u062f \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u064a\u0639\u0632\u0632 \u0637\u0648\u0644\u0643.<\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Start the pose with a push-up position, but with your knees on the ground.<\/li><li>Lift one leg above the floor, and extend it backward.<\/li><li>Slowly lift your opposite hand off the floor, and extend that arm in front of you.<\/li><li>Hold onto the position for a few seconds and repeat this exercise on the other side.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"28\"><li><strong>Inversion Table Exercise<\/strong><\/li><\/ol> <p>\u0641\u0644\u0633\u0641\u0629 \u0647\u0630\u0647 \u0627\u0644\u0622\u0628\u0627\u0631 \u062a\u0645\u0627\u0631\u0633 \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u062d\u0648\u064a\u0644 \u062c\u0627\u0630\u0628\u064a\u0629 \u0627\u0644\u062c\u0633\u0645. \u0645\u0648\u0642\u0641 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u0642\u0644\u0648\u0628 \u0627\u0644\u0630\u064a \u062a\u062d\u0642\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u062e\u0641\u0641 \u0648\u064a\u0645\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631.<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Lock your feet on the base of the inversion table.<\/li><li>Slowly raise your arms and rotate your entire body upside-down.<\/li><li>Stay in this position for 15 &#8211; 20 seconds before coming back up.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"29\"><li><strong>Surya Namaskara<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-33a110574f83-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b216a92015777fce57adf_surya%20namaskar.jpg\" alt=\"downward dog exercise\"\/><\/figure> <p>\u062a\u062d\u064a\u0629 \u0627\u0644\u0634\u0645\u0633 \u0623\u0648 \u0633\u0648\u0631\u064a\u0627 Namaskar \u0647\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u0639\u0628\u064a\u0629 \u0627\u0644\u0630\u064a \u064a\u062a\u0643\u0648\u0646 \u0645\u0646 12 different&nbsp;yoga&nbsp;poses. \u0643\u0644 \u062a\u0634\u0643\u0644 \u062a\u0645\u062a\u062f \u0638\u0647\u0631\u0643 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643.<\/p> <ol class=\"wp-block-list\" start=\"30\"><li><strong>Side Planks<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/prod.skimble\/assets\/5022\/skimble-workout-trainer-exercise-right-side-plank-dips-2_iphone.jpg\" alt=\"\"\/><\/figure> <p>\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629\u060c \u0648\u0641\u064a \u063a\u0636\u0648\u0646 \u0623\u064a\u0627\u0645 \u0642\u0644\u064a\u0644\u0629\u060c \u0633\u0648\u0641 \u062a\u062d\u0635\u0644 \u0645\u062a\u062d\u0645\u0633\u0648\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0630\u0647\u0644\u0629 \u0627\u0644\u0645\u0638\u0647\u0631 \u0643\u0646\u062a \u062a\u0646\u0648\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647\u0627. \u0623\u0644\u0648\u0627\u062d \u062c\u0627\u0646\u0628\u064a\u0629 \u062a\u0639\u0637\u064a \u0627\u0645\u062a\u062f\u0627\u062f \u062c\u064a\u062f \u0644\u0623\u0631\u062c\u0644\u0643 \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0623\u0642\u0644 \u062d\u062c\u0645\u0627 \u0648\u062a\u0646\u0645\u0648 \u0623\u0637\u0648\u0644.<\/p> <h4 class=\"wp-block-heading\">&#038;\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4> <ul class=\"wp-block-list\"><li>Lie down on your right with your shoulder straight below your neck. Stretch out your legs straight and place your left hand on your left hip.<\/li><li>Support your abs while raising your waist off the ground until you reach to the level of your right hand.<\/li><li>Make your body diagonal to the floor and stay in the position for 30 seconds.<\/li><\/ul> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u0623\u0644 &#8211; \u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u061f \u0627\u0644\u062c\u0648\u0627\u0628 \u0628\u0633\u064a\u0637. \u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0648\u062a\u0645\u062a\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u062a\u0645\u0627\u0645\u0627 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u0623\u0645\u062b\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u064a\u062d\u0633\u0646 \u062c\u0647\u062f \u0637\u0648\u0644\u0643. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u0639\u062c\u0632\u0627\u062a \u0627\u0644\u0644\u064a\u0644 \u060c \u0644\u064a\u0633\u062a \u0647\u0630\u0647 \u0647\u064a \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u0639\u0645\u0644 \u0628\u0647\u0627. \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0628\u0636\u0639\u0629 \u0623\u0634\u0647\u0631 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c. \u0643\u0644 \u0627\u0644\u062a\u0648\u0641\u064a\u0642!<\/p> <p>\u0647\u0630\u0647 \u0647\u064a \u0628\u0644\u062f\u064a \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u0647\u0644 \u0644\u062f\u064a\u0643 \u0623\u064a \u0627\u0644\u0645\u0641\u0636\u0644\u0629\u061f \u0623\u0631\u064a\u062f \u0623\u0646 \u0623\u0633\u0645\u0639 \u0645\u0646\u0643. \u0645\u0627 \u0647\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u064a\u0643 \u0648\u0646\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0623\u0648\u0644\u0627\u061f<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0647\u0644 \u0633\u0626\u0645\u062a \u0645\u0646 \u0642\u0635\u0631 \u0627\u0644\u0637\u0648\u0644\u061f \u0642\u0631\u0627\u0621\u0629 \u0628\u0644\u0648\u0642 \u0644\u0645\u0639\u0631\u0641\u0629 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639. \u0623\u062a\u0633\u0627\u0621\u0644 \u0643\u064a\u0641 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0631\u062a\u0641\u0627\u0639 \u0633\u0631\u064a\u0639 \u0628\u0639\u062f 18\u061f \u0647\u0644 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