{"id":7014,"date":"2023-06-25T18:33:07","date_gmt":"2023-06-25T18:33:07","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7014"},"modified":"2023-06-25T18:33:12","modified_gmt":"2023-06-25T18:33:12","slug":"how-to-increase-your-height-is-there-anything-i-can-do","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/how-to-increase-your-height-is-there-anything-i-can-do\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643: \u0647\u0644 \u0647\u0646\u0627\u0643 \u0623\u064a \u0634\u064a\u0621 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u061f"},"content":{"rendered":"<p>\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0648\u0645\u0627 \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u0647<\/p> <p>\u062a\u0633\u0627\u0647\u0645 \u0639\u062f\u0629 \u0639\u0648\u0627\u0645\u0644 \u0641\u064a \u0637\u0648\u0644\u0643 \u0627\u0644\u0643\u0644\u064a. \u064a\u0639\u062a\u0642\u062f \u0623\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0648\u0631\u0627\u062b\u064a\u0629 \u062a\u0645\u062b\u0644 60 \u0625\u0644\u0649 80 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 \u0637\u0648\u0644\u0643 \u0627\u0644\u0646\u0647\u0627\u0626\u064a. \u0648\u0647\u0646\u0627\u0643 \u0639\u0648\u0627\u0645\u0644 \u0628\u064a\u0626\u064a\u0629 \u0645\u0639\u064a\u0646\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u062a\u0645\u062b\u0644 \u0639\u0627\u062f\u0629 \u0627\u0644\u0646\u0633\u0628\u0629 \u0627\u0644\u0645\u062a\u0628\u0642\u064a\u0629.<\/p> <p>\u0628\u064a\u0646 \u0633\u0646 1 \u0648\u0627\u0644\u0628\u0644\u0648\u063a\u060c \u0648\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0643\u0633\u0628 \u062d\u0648\u0627\u0644\u064a 2 \u0628\u0648\u0635\u0629 \u0641\u064a \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0643\u0644 \u0639\u0627\u0645. \u0628\u0645\u062c\u0631\u062f \u0628\u0644\u0648\u063a \u0633\u0646 \u0627\u0644\u0628\u0644\u0648\u063a\u060c \u0642\u062f \u062a\u0646\u0645\u0648 \u0628\u0645\u0639\u062f\u0644 4 \u0628\u0648\u0635\u0627\u062a \u0641\u064a \u0627\u0644\u0633\u0646\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u0646\u0645\u0648 \u0627\u0644\u062c\u0645\u064a\u0639 \u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u062e\u062a\u0644\u0641\u0629.<\/p> <p>\u0648\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0641\u062a\u064a\u0627\u062a\u060c \u062a\u0628\u062f\u0623 \u0637\u0641\u0631\u0629 \u0627\u0644\u0646\u0645\u0648 \u0647\u0630\u0647 \u0639\u0627\u062f\u0629 \u0641\u064a \u0648\u0642\u062a \u0645\u0628\u0643\u0631 \u0645\u0646 \u0633\u0646\u0648\u0627\u062a \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0629. \u0627\u0644\u0623\u0648\u0644\u0627\u062f \u0642\u062f \u0644\u0627 \u062a\u0648\u0627\u062c\u0647 \u0647\u0630\u0647 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0641\u0627\u062c\u0626\u0629 \u0641\u064a \u0627\u0644\u0637\u0648\u0644 \u062d\u062a\u0649 \u0646\u0647\u0627\u064a\u0629 \u0633\u0646 \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0629.<\/p> <p>\u062a\u062a\u0648\u0642\u0641 \u0639\u0645\u0648\u0645\u0627 \u0639\u0646 \u0627\u0644\u0646\u0645\u0648 \u0623\u0637\u0648\u0644 \u0628\u0639\u062f \u0623\u0646 \u062a\u0645\u0631 \u0628\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0628\u0644\u0648\u063a. \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u0643\u0634\u062e\u0635 \u0628\u0627\u0644\u063a\u060c \u0645\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u062c\u062d \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u0637\u0648\u0644\u0643.<\/p> <p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0637\u0648\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0629 \u0644\u0636\u0645\u0627\u0646 \u0632\u064a\u0627\u062f\u0629 \u0625\u0645\u0643\u0627\u0646\u0627\u062a\u0643 \u0644\u0644\u0646\u0645\u0648 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f. \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0647\u0630\u0647 \u0643\u0634\u062e\u0635 \u0628\u0627\u0644\u063a \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0631\u0641\u0627\u0647 \u0627\u0644\u0639\u0627\u0645 \u0648\u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0637\u0648\u0644\u0643.<\/p> <h2 class=\"wp-block-heading\"><a>1. Eat a balanced diet<\/a><\/h2> <p>\u062e\u0644\u0627\u0644 \u0633\u0646\u0648\u0627\u062a \u0627\u0644\u0646\u0645\u0648\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643.<\/p> <p>\u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0636\u0645\u0646 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0627 \u064a\u0644\u064a:<\/p> <ul class=\"wp-block-list\"><li>fresh fruits<\/li><li>fresh vegetables<\/li><li>whole grains<\/li><li>proteins<\/li><li>dairy<\/li><\/ul> <p>\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649:<\/p> <ul class=\"wp-block-list\"><li>sugar<\/li><li>trans fats<\/li><li>saturated fats<\/li><\/ul> <p>\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0637\u0628\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0623\u0648 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0633\u0646\u060c \u062a\u0633\u0628\u0628 \u0627\u0646\u062e\u0641\u0627\u0636 \u0637\u0648\u0644\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0641\u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645. \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0648\u0635\u0649 \u0628\u0623\u0646 \u062a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u0648\u0642 \u0633\u0646 50 \u0648\u0627\u0644\u0631\u062c\u0627\u0644 \u0641\u0648\u0642 \u0633\u0646 70 1200 \u0645\u0644\u0644\u064a\u063a\u0631\u0627\u0645 (\u0645\u0644\u063a) \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u064a\u0648\u0645\u064a\u0627.<\/p> <p>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u064a\u0639\u0632\u0632 \u0623\u064a\u0636\u0627 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0627\u0644\u062a\u0648\u0646\u0629 \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0645\u062f\u0639\u0645 \u0648\u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636. \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643, \u0627\u0644\u062a\u062d\u062f\u062b \u0645\u0639 \u0637\u0628\u064a\u0628\u0643 \u062d\u0648\u0644 \u062a\u0646\u0627\u0648\u0644 \u0645\u0644\u062d\u0642 \u0644\u062a\u0644\u0628\u064a\u0629 \u0627\u0644\u0645\u0628\u0644\u063a \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647.<\/p> <h2 class=\"wp-block-heading\"><a>2. Use supplements with caution<\/a><\/h2> <p>\u0647\u0646\u0627\u0643 \u062d\u0627\u0644\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u0641\u0642\u0637 \u062d\u064a\u062b \u0645\u0644\u0627\u062d\u0642 \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0641\u064a \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0645\u0643\u0627\u0641\u062d\u0629 \u062a\u0642\u0644\u0635 \u0641\u064a \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646.<\/p> <p>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644, \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0634\u0631\u0637 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0625\u0646\u062a\u0627\u062c \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0628\u0634\u0631\u064a (HGH) \u0627\u0644\u062e\u0627\u0635 \u0628\u0643, \u0637\u0628\u064a\u0628\u0643 \u0642\u062f \u064a\u0648\u0635\u064a \u062a\u0643\u0645\u0644\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0627\u0635\u0637\u0646\u0627\u0639\u064a\u0629.<\/p> <p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0642\u062f \u064a\u0631\u063a\u0628 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0623\u0648 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0644\u0644\u062d\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/p> <p>\u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649, \u064a\u062c\u0628 \u062a\u062c\u0646\u0628 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0639 \u0648\u0639\u0648\u062f \u062d\u0648\u0644 \u0627\u0644\u0637\u0648\u0644. \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0635\u0628\u062d \u0644\u0648\u062d\u0627\u062a \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u062a\u0646\u0635\u0647\u0631 \u0645\u0639\u0627, \u0644\u064a\u0633 \u0647\u0646\u0627\u0643 \u0641\u0631\u0635\u0629 \u0623\u0646 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643, \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0645\u0627 \u062a\u0639\u0644\u0646 \u062a\u0633\u0645\u064a\u0629 \u0627\u0644\u0645\u0644\u062d\u0642.<\/p> <h2 class=\"wp-block-heading\"><a>3. Get the right amount of sleep<\/a><\/h2> <p>\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0644\u0646 \u064a\u0624\u062b\u0631 \u0627\u0644\u062a\u0628\u0634\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0637\u0648\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u0633\u0627\u0639\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0645\u0628\u0644\u063a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u060c \u0641\u0625\u0646\u0647 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0645\u0636\u0627\u0639\u0641\u0627\u062a.<\/p> <p>\u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u062c\u0633\u0645\u0643 \u0627\u0644\u0646\u0634\u0631\u0627\u062a \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645. \u0625\u0646\u062a\u0627\u062c \u0647\u0630\u0627 \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u0648\u063a\u064a\u0631\u0647\u0627 \u0642\u062f \u062a\u0646\u062e\u0641\u0636 \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u063a\u0644\u0627\u0642 \u0627\u0644\u0639\u064a\u0646.<\/p> <p>\u064a\u0642\u062a\u0631\u062d \u0645\u0627 \u064a\u0644\u064a:<\/p> <ul class=\"wp-block-list\"><li>newborns up to 3 months old get 14-17 hours of sleep each day<\/li><li>infants ages 3-11 months old get 12-17 hours<\/li><li>toddlers ages 1-2 years get 11-14 hours<\/li><li>young children ages 3-5 years old get 10-13 hours<\/li><li>children ages 6-13 get nine to 11 hours<\/li><li>teenagers ages 14-17 get eight to 10 hours<\/li><li>adults ages 18-64 get seven to nine hours<\/li><li>older adults ages 65 and older get seven to eight hours<\/li><\/ul> <p>\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0625\u0636\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0642\u062f \u064a\u0632\u064a\u062f \u062d\u062a\u0649 \u0625\u0646\u062a\u0627\u062c \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648, \u062d\u062a\u0649 \u0627\u0644\u0645\u0636\u064a \u0642\u062f\u0645\u0627 \u0648\u0627\u062a\u062e\u0627\u0630 \u062a\u0644\u0643 \u0642\u064a\u0644\u0648\u0644\u0629 \u0627\u0644\u0633\u0644\u0637\u0629.<\/p> <h2 class=\"wp-block-heading\"><a>4. Stay active<\/a><\/h2> <p>\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0644\u0647 \u0641\u0648\u0627\u0626\u062f \u0639\u062f\u064a\u062f\u0629. \u0623\u0646\u0647 \u064a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0639\u0638\u0627\u0645, \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a, \u0648\u064a\u0639\u0632\u0632 \u0625\u0646\u062a\u0627\u062c \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648.<\/p> <p>\u064a\u062c\u0628 \u0623\u0646 \u064a\u062d\u0635\u0644 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0641\u064a \u0627\u0644\u0645\u062f\u0631\u0633\u0629 \u0639\u0644\u0649 \u0633\u0627\u0639\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645. \u0648\u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0641\u062a\u0631\u0629\u060c \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0631\u0643\u0632\u0648\u0627 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0644\u064a:<\/p> <ul class=\"wp-block-list\"><li>strength-building exercises, such as pushups or situps<\/li><li>flexibility exercises, such as yoga<\/li><li>aerobic activities, such as playing tag, jumping rope, or biking<\/li><\/ul> <p>\u0645\u0645\u0627\u0631\u0633\u0629 \u0643\u0634\u062e\u0635 \u0628\u0627\u0644\u063a \u0644\u0647 \u0641\u0648\u0627\u0626\u062f\u0647\u060c \u0623\u064a\u0636\u0627. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u062a\u062d\u062f\u062b \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0628\u062d \u0639\u0638\u0627\u0645\u0643 \u0636\u0639\u064a\u0641\u0629 \u0623\u0648 \u0647\u0634\u0629\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u0642\u062f \u064a\u062a\u0633\u0628\u0628 \u0647\u0630\u0627 \u0641\u064a &#8220;\u062a\u0642\u0644\u064a\u0635 \u062d\u062c\u0645\u0643&#8221;.<\/p> <p>\u0644\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0645\u062e\u0627\u0637\u0631\u060c \u062d\u0627\u0648\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0644\u0639\u0628 \u0627\u0644\u062a\u0646\u0633 \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p> <h2 class=\"wp-block-heading\"><a>5. Practice good posture<\/a><\/h2> <p>\u0636\u0639\u0641 \u0627\u0644\u0645\u0648\u0642\u0641 \u0642\u062f \u062a\u062c\u0639\u0644\u0643 \u062a\u0628\u062f\u0648 \u0623\u0642\u0635\u0631 \u0645\u0645\u0627 \u0643\u0646\u062a \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639. \u0648\u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631 \u0627\u0644\u0647\u0628\u0648\u0637 \u0623\u0648 \u0627\u0644\u062a\u0631\u0627\u062e\u064a \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0637\u0648\u0644\u0643 \u0627\u0644\u0641\u0639\u0644\u064a.<\/p> <p>\u0638\u0647\u0631\u0643 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0646\u062d\u0646\u064a \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u062b\u0644\u0627\u062b\u0629 \u0623\u0645\u0627\u0643\u0646. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u0627\u062c\u0639 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0623\u0648 \u062a\u0631\u0647\u0644\u060c \u0642\u062f \u062a\u062a\u062d\u0648\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u062d\u0646\u064a\u0627\u062a \u0644\u0627\u0633\u062a\u064a\u0639\u0627\u0628 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u062c\u062f\u064a\u062f \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0647\u0630\u0627 \u0623\u0644\u0645\u0627 \u0641\u064a \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631.<\/p> <p>\u0623\u0646 \u062a\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u0643\u064a\u0641 \u062a\u0642\u0641\u060c \u0648\u0627\u0644\u062c\u0644\u0648\u0633\u060c \u0648\u0627\u0644\u0646\u0648\u0645 \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d. \u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0637\u0628\u064a\u0628\u0643 \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u062f\u0645\u062c \u0628\u064a\u0626\u0629 \u0627\u0644\u0639\u0645\u0644 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a. \u0627\u0639\u062a\u0645\u0627\u062f\u0627 \u0639\u0644\u0649 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0643\u062a\u0628 \u062f\u0627\u0626\u0645 \u0623\u0648 \u0648\u0633\u0627\u062f\u0629 \u0631\u063a\u0648\u0629 \u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0643\u0644 \u0645\u0627 \u0647\u0648 \u0645\u0637\u0644\u0648\u0628 \u0644\u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p> <h2 class=\"wp-block-heading\"><a>6. Use yoga to maximize your height<\/a><\/h2> <p>\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641 \u0644\u064a\u0633\u062a \u0627\u0644\u0634\u064a\u0621 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0648\u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u064a\u0648\u063a\u0627 \u0645\u062d\u0627\u0648\u0644\u0629. \u064a\u0645\u0643\u0646 \u0644\u0647\u0630\u0647 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0648\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0647\u0630\u0627 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0648\u0642\u0648\u0641 \u0623\u0637\u0648\u0644.<\/p> <p>\u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0641\u064a \u0631\u0627\u062d\u0629 \u0645\u0646\u0632\u0644\u0643 \u0623\u0648 \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629 \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u062a\u0623\u0643\u062f\u0627 \u0645\u0646 \u0623\u064a\u0646 \u062a\u0628\u062f\u0623\u060c \u0641\u0627\u0628\u062d\u062b \u0639\u0646 \u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u063a\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0639\u0644\u0649 YouTube.<\/p> <p>\u0628\u0639\u0636 \u064a\u0637\u0631\u062d \u0634\u0639\u0628\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0648\u0642\u0641 \u0648\u062a\u0634\u0645\u0644:<\/p> <ul class=\"wp-block-list\"><li><a href=\"http:\/\/www.yogajournal.com\/pose\/mountain-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">Mountain Pose<\/a><\/li><li><a href=\"http:\/\/www.yogajournal.com\/pose\/cobra-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cobra Pose<\/a><\/li><li><a href=\"http:\/\/www.yogajournal.com\/pose\/child-s-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">Child\u2019s Pose<\/a><\/li><li><a href=\"http:\/\/www.yogajournal.com\/pose\/warrior-ii-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">Warrior II Pose<\/a><\/li><\/ul> <h2 class=\"wp-block-heading\"><a>The bottom line<\/a><\/h2> <p>\u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u062a\u0635\u0644 \u0625\u0644\u0649 \u0630\u0631\u0648\u0629 \u0627\u0631\u062a\u0641\u0627\u0639\u0643 \u0628\u062d\u0644\u0648\u0644 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u062a\u0646\u062a\u0647\u064a \u0641\u064a\u0647 \u0645\u0646 \u0627\u0644\u0628\u0644\u0648\u063a. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0623\u0634\u064a\u0627\u0621 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u062e\u0644\u0627\u0644 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0628\u0644\u0648\u063a\u060c \u0623\u064a\u0627\u0645 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0637\u0648\u064a\u0644\u0629 \u062e\u0644\u0641\u0643.<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0648\u0645\u0627 \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u0647 \u062a\u0633\u0627\u0647\u0645 \u0639\u062f\u0629 \u0639\u0648\u0627\u0645\u0644 \u0641\u064a \u0637\u0648\u0644\u0643 \u0627\u0644\u0643\u0644\u064a. \u064a\u0639\u062a\u0642\u062f \u0623\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0648\u0631\u0627\u062b\u064a\u0629 \u062a\u0645\u062b\u0644 60 \u0625\u0644\u0649 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7016,"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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