{"id":8584,"date":"2023-10-06T16:27:41","date_gmt":"2023-10-06T16:27:41","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8584"},"modified":"2023-10-06T16:27:54","modified_gmt":"2023-10-06T16:27:54","slug":"30-best-exercises-to-increase-height-2","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/30-best-exercises-to-increase-height-2\/","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>\n<p>\u064a\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 \u0643\u0628\u064a\u0631\u061f \u0644\u064a\u0633 \u062d\u0642\u064b\u0627! \u0643\u0644 \u0634\u064a\u0621 \u0639\u0646 \u0625\u0632\u0627\u0644\u0629 \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\u0633\u0648\u0621 \u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0645\u0648\u0642\u0641. \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 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\u0645\u0639 \u0643\u0645\u064a\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u2013 \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639\u0643 \u0628\u0634\u0643\u0644 \u0625\u064a\u062c\u0627\u0628\u064a.<\/p>\n<p>\u200d<\/p>\n<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\u062f\u0631\u064a\u0628\u0627\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639.<\/p>\n<ol>\n<li><strong>\u062a\u062d\u0648\u0644 \u0627\u0644\u062d\u0648\u0636<\/strong><\/li>\n<\/ol>\n<p>\u0643\u0645 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0630\u064a \u062a\u062c\u0644\u0633\u064a\u0646 \u0628\u0647 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\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\u0644\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0647\u0627 \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 \u062c\u0633\u0645\u0643. \u062a\u062d\u0648\u0644 \u0627\u0644\u062d\u0648\u0636 \u0647\u0648 \u0648\u0627\u062d\u062f \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. \u0644\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>\n<p>\u200d<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u064a\u0631\u0629 \u0645\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0634\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0645\u0639 \u0627\u0644\u0646\u062e\u064a\u0644 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644.<\/li>\n<li>\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0631\u0633\u0645 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0645\u0642\u0631\u0628\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u062f\u0627\u0641.<\/li>\n<li>\u0642\u0648\u0633 \u0638\u0647\u0631\u0643 \u0628\u062d\u064a\u062b \u064a\u062a\u0645 \u0631\u0641\u0639 \u0627\u0644\u062d\u0648\u0636.<\/li>\n<li>\u062b\u0646\u064a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u062f\u0639\u0645 \u0648\u0632\u0646\u0643.<\/li>\n<li>\u0639\u0642\u062f \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<ol start=\"2\">\n<li><strong>\u0645\u0639\u0644\u0642\u0647<\/strong><\/li>\n<\/ol>\n<figure id=\"w-node-a48f1b18745f-52df1fce\" class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b2030125f2821a3f6bf0d_hanging.jpg\" alt=\"pull up bar exercise\" \/><\/figure>\n<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 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \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. \u0623\u0644\u064a\u0633 \u0644\u062f\u064a\u0643 \u062d\u0627\u0646\u0629 \u0633\u062d\u0628\u061f \u0644\u0627 \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 \u062f\u0639\u0645\u0643 \u0642\u0648\u064a \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\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>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0625\u0642\u0641\u0632 \u0648 \u062a\u0634\u0628\u062b \u0628\u0627\u0644\u0628\u0627\u0631<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li>\n<li>\u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<li>\u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u0634\u064a\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u0627.<\/li>\n<\/ul>\n<ol start=\"3\">\n<li><strong>\u0648\u0627\u062d\u062f \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062a\u0646\u0642\u0644<\/strong><\/li>\n<\/ol>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/b7j5gG6bTf1GhR2OB-ByksuEeiI\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2017\/01\/13\/929\/n\/1922729\/fe8656c1f2d4a84d_EXAMPLE.single-leg-touch.gif\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u062a\u0646\u0642\u0644 \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\u062f\u0631\u064a\u0628\u0627\u062a \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 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \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>\n<p>\u200d<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0627\u0650\u0646\u064e\u0647\u064f\u0645 \u0639\u0644\u0649 \u0633\u0627\u0642\u0650\u0643\u0650 \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0634\u0631 \u0645\u0631\u0627\u062a<\/li>\n<li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0645\u062a\u062c\u0647\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u0633\u0645\u0627\u0621.<\/li>\n<li>\u0647\u0648\u0628 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0627\u0644\u0645\u062b\u0644.<\/li>\n<\/ul>\n<ol start=\"4\">\n<li><strong>\u062c\u0631\u0648 \u0628\u0648\u0632<\/strong><\/li>\n<\/ol>\n<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>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0631\u062a\u0641\u0627\u0639 \u064a\u0646\u062b\u0646\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0648\u064a\u062c\u0639\u0644 \u0627\u0644\u0639\u0638\u0627\u0645 \u062a\u0646\u0645\u0648 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644.<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 \u0643\u0644 \u0623\u0631\u0628\u0639\u0627\u062a &#8211; \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 &#8211; \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u064a\u0631\u0629.<\/li>\n<li>\u0635\u0641 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u064a\u062f\u064a\u0643 \u0645\u0639 \u0643\u062a\u0641\u064a\u0643.<\/li>\n<li>\u062a\u0634\u0627\u0628\u0643 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0648\u0627\u0644\u0645\u0634\u064a \u064a\u062f\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u0636\u0639 \u0628\u0648\u0635\u0627\u062a.<\/li>\n<li>\u062a\u0645\u062a\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0637\u0631\u064a\u0642 \u0625\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0648\u064a\u0634\u0639\u0631 \u0627\u0645\u062a\u062f\u0627\u062f \u062c\u064a\u062f \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li>\u0639\u0642\u062f \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621.<\/li>\n<\/ul>\n<ol start=\"5\">\n<li><strong>\u0627\u0645\u062a\u062f\u0627\u062f \u0627\u0644\u062c\u0627\u0646\u0628<\/strong><\/li>\n<\/ol>\n<figure id=\"w-node-4497c8262bf2-52df1fce\" class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b20646fc647817e1002c2_side%20stretch.jpg\" alt=\"side stretch exercise\" \/><\/figure>\n<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\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u062a\u0645\u062a\u062f \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0648\u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0628\u064a\u0629. \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u062a\u0645\u062a\u062f \u0627\u0644\u062c\u0627\u0646\u0628, \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0634\u0639\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0633\u062d\u0628 \u0643\u0644 \u062c\u0627\u0646\u0628 \u0645\u0646 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0635\u0639\u0648\u062f\u0627 \u0625\u0644\u0649 \u0643\u062a\u0641\u0643 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0646\u062c\u0627\u062d \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639.<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0642\u0641\u0648\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064a\u0646 \u0628\u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u0627\u064b<\/li>\n<li>\u0627\u0634\u0628 \u064a\u062f\u064a\u0643 \u0645\u0639\u0627\u064b \u0645\u062a\u0645\u062f\u062f\u0629 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643.<\/li>\n<li>\u062b\u0646\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646.<\/li>\n<li>\u0639\u0642\u062f \u062a\u0645\u062a\u062f \u0644\u0645\u062f\u0629 20 \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.<\/li>\n<li>\u0643\u0631\u0631 \u062a\u0645\u062a\u062f \u0645\u0631\u062a\u064a\u0646 \u0648\u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0644\u0644\u0642\u064a\u0627\u0645 \u062a\u0645\u062a\u062f \u0641\u064a \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0645\u0639\u0627\u0643\u0633.<\/li>\n<\/ul>\n<ol start=\"6\">\n<li><strong>\u0644\u0648 \u0644\u0648\u064a\u0646 \u0622\u0631\u062a\u0634<\/strong><\/li>\n<\/ol>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/mk0yogiapproveddv8to.kinstacdn.com\/wp-content\/uploads\/2018\/03\/Low-Lunge-with-Arch.jpg\" alt=\"\" \/><\/figure>\n<p>\u0633\u0648\u0641 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0639\u0644\u0648\u064a \u064a\u0624\u062f\u064a \u062f\u0627\u0626\u0645\u0627 \u0641\u064a \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 \u0635\u0639\u0628\u0629 \u0644\u062a\u0637\u0648\u064a\u0631\u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u0642\u0648\u0633 \u0645\u0646\u062f\u0641\u0639 \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\u064b\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>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0642\u0641\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0627\u062b\u0646\u064a\u0646 \u0645\u0646 \u0627\u0644\u0646\u062e\u064a\u0644 \u0645\u0639 \u0623\u0635\u0627\u0628\u0639\u0643 \u0648\u062a\u0645\u062a\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u0646 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li>\n<li>\u062b\u0646\u064a \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u062a\u0645\u062a\u062f \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u064a\u0646\u0645\u0627 \u0643\u0646\u062a \u062a\u0641\u0639\u0644 \u0627\u0644\u062e\u0637\u0648\u0629 1.<\/li>\n<li>\u062a\u0645\u062a\u062f \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u062a\u0634\u0643\u0644 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629. \u0627\u0641\u0639\u0644 \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647 \u0639\u0644\u0649\u00a0\u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631<\/li>\n<\/ul>\n<ol start=\"7\">\n<li><strong>\u0643\u0648\u0628\u0631\u0627 \u062a\u0645\u062a\u062f<\/strong><\/li>\n<\/ol>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2013\/10\/How-To-Do-Cobra-Abdominal-Stretch.jpg\" alt=\"\" \/><\/figure>\n<p>\u062a\u0634\u0643\u0644 \u0627\u0644\u0643\u0648\u0628\u0631\u0627 \u062a\u0645\u062a\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0643\u062a\u0641\u064a\u0646, \u0627\u0644\u0635\u062f\u0631, \u0648\u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u062d\u064a\u0646 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0648\u062c\u0647\u0643 \u0644\u0623\u0633\u0641\u0644.<\/li>\n<li>\u0636\u0639 \u0643\u0641\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0630\u0642\u0646\u0643 \u0623\u062b\u0646\u0627\u0621 \u062a\u0642\u0648\u0633 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0644\u062a\u0634\u0643\u064a\u0644 \u0632\u0627\u0648\u064a\u0629 \u0645\u0631\u062a\u0641\u0639\u0629.<\/li>\n<li>\u0642\u0648\u0633 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f \u0645\u0645\u0643\u0646 \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/li>\n<li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062e\u0645\u0633\u0629 \u0645\u0645\u062b\u0644\u064a\u0646 \u062c\u064a\u062f\u0629 \u0628\u0645\u0627 \u0641\u064a\u0647 \u0627\u0644\u0643\u0641\u0627\u064a\u0629 \u0644\u062a\u0628\u062f\u0623 \u0645\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<\/ul>\n<ol start=\"8\">\n<li><strong>\u0627\u0644\u0631\u0643\u0636<\/strong><\/li>\n<\/ol>\n<figure id=\"w-node-835a5318e4af-52df1fce\" class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b208e9201573599e4fe2c_jogging.jpg\" alt=\"jogging exercise\" \/><\/figure>\n<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. \u0627\u0644\u0631\u0643\u0636 \u064a\u0633\u0627\u0639\u062f\u0643 \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\u0627 \u062a\u0645\u0627\u0631\u0633 \u0630\u0644\u0643 \u062e\u0644\u0627\u0644 \u0623\u0648 \u0628\u0639\u062f \u0633\u0646 \u0627\u0644\u0628\u0644\u0648\u063a.<\/p>\n<ol start=\"9\">\n<li><strong>\u0627\u0644\u0642\u0641\u0632 \u0648\u0627\u0644\u062a\u062e\u0637\u064a<\/strong><\/li>\n<\/ol>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn2.stylecraze.com\/wp-content\/uploads\/2014\/07\/Is-Rope-Jumping-Good-For-Health-Benefits-And-Precautions.jpg\" alt=\"\" \/><\/figure>\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u0645\u0631 \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 \u0648\u0627\u062d\u062f \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0642\u0628\u064a\u0644. \u0643\u0644\u0645\u0627 \u0643\u0627\u0646 \u0639\u062f\u062f \u0627\u0644\u0645\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0642\u0641\u0632 \u0641\u064a\u0647\u0627 \u0623\u0643\u062b\u0631 \u0627\u062d\u062a\u0645\u0627\u0644\u0627\u064b \u0623\u0646\u0643 \u0633\u0648\u0641 \u062a\u0646\u062c\u062d \u0641\u064a \u062c\u0639\u0644 \u0633\u0627\u0642\u064a\u0643 \u0623\u0637\u0648\u0644. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0645 \u0627\u0644\u0642\u0641\u0632 \u0641\u064a \u0639\u062f\u0629 \u0637\u0631\u0642 &#8211; \u0627\u0644\u062a\u0631\u0627\u0645\u0628\u0648\u0644\u064a\u0646 \u0627\u0644\u0642\u0641\u0632 \u0623\u0648 \u062a\u062e\u0637\u064a \u062d\u0628\u0644. \u0643\u0644\u0627\u0647\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u0627\u0631\u062a\u0641\u0627\u0639.<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u0641\u0632\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0643\u0644\u0627 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u064a\u062a\u0631\u0643 \u0627\u0644\u0633\u0637\u062d \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u060c \u0648\u0627\u0644\u0623\u0631\u0636 \u0639\u0644\u0649 \u0627\u0644\u0633\u0637\u062d \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/li>\n<\/ul>\n<ol start=\"10\">\n<li><strong>\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a \u0627\u0644\u0639\u0645\u0648\u062f\u064a\u0629<\/strong><\/li>\n<\/ol>\n<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 \u0627\u0644\u0639\u062c\u0644 \u0644\u062a\u0648\u0633\u064a\u0639 \u0641\u064a \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0639\u0645\u0648\u062f\u064a \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u062d\u0633\u0646 \u0627\u0631\u062a\u0641\u0627\u0639\u0643.<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0648\u0636\u0639 \u0633\u0627\u0642\u064a\u0643 \u0628\u0639\u064a\u062f\u0627 \u0642\u0644\u064a\u0644\u0627.<\/li>\n<li>\u064a\u0646\u062d\u0646\u064a \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0648\u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u062f\u0648\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0631\u0643\u0628\u062a\u064a\u0643.<\/li>\n<\/ul>\n<ol start=\"11\">\n<li><strong>\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062f\u0627\u0626\u0645<\/strong><\/li>\n<\/ol>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0634\u0627\u0628\u0647 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \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\u064b \u0645\u0646 \u0648\u0636\u0639 \u0633\u0627\u0642\u064a\u0643 \u0628\u0639\u064a\u062f\u0627\u064b, \u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u0642\u0649 \u0644\u0647\u0645 \u0627\u0646\u0636\u0645. \u0643\u0645\u0627 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629\u060c \u064a\u0646\u062d\u0646\u064a \u0648\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\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\u0629 \u0623\u062b\u0646\u0627\u0621 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<ol start=\"12\">\n<li><strong>\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629<\/strong><\/li>\n<\/ol>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2019\/02\/How-To-Do-Standing-Side-Bends.jpg\" alt=\"\" \/><\/figure>\n<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 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0627\u0644\u062c\u062f\u0627\u0631\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.<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0645\u0648\u062f\u064a\u0627 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0634\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u062b\u0646\u064a \u062c\u0633\u0645\u0643 \u062c\u0627\u0646\u0628\u064a\u0629 \u0648\u062a\u0645\u062a\u062f \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639.<\/li>\n<li>\u0639\u0642\u062f \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<li>\u0643\u0631\u0631 \u0630\u0644\u0643 \u0645\u0639 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<\/ul>\n<ol start=\"13\">\n<li><strong>\u0627\u0644\u0633\u0628\u0627\u062d\u0647<\/strong><\/li>\n<\/ol>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.ussportscamps.com\/media\/images\/swim\/nike\/camps\/Nike-Swim-Underwater-Freestyle.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u062a\u0645\u0643\u0646\u0643 \u0645\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0639\u0644\u0649 \u0623\u0643\u0645\u0644 \u0648\u062c\u0647 \u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u060c \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 \u0627\u0644\u0623\u0641\u0636\u0644. \u0636\u0631\u0628\u0629 \u0635\u062f\u0631 \u0647\u0648 \u0623\u0633\u0644\u0648\u0628 \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>\n<ol start=\"14\">\n<li><strong>\u0645\u0635\u0627\u0639\u062f \u0627\u0650\u0644\u064e\u0645\u064e\u0645\u064e<\/strong><\/li>\n<\/ol>\n<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 \u0645\u0633\u062a\u0642\u064a\u0645 \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 \u0623\u064a\u062f\u064a \u0639\u0627\u0644\u064a\u0629 \u062d\u062a\u0649 \u0641\u064a \u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u0644\u0648\u0635\u0648\u0644 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0633\u0647\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0648\u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062f\u0639\u0627\u0626\u0645. \u0648\u0647\u0648 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0627\u062a \u0627\u0631\u062a\u0641\u0627\u0639 \u0632\u064a\u0627\u062f\u0629 \u0648\u064a\u0639\u0637\u064a \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0645\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n<ol start=\"15\">\n<li><strong>\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0627\u0644\u0628\u0631\u064a\u0629<\/strong><\/li>\n<\/ol>\n<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\u064a\u0633\u0645\u0649 \u0639\u0645\u0648\u0645\u0627 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0627\u0644\u0623\u0631\u0636 \u0643\u0645\u0627 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0631\u0627\u0636\u064a \u0627\u0644\u062c\u0627\u0641\u0629. \u0627\u0644\u062f\u0627\u0641\u0639 \u0645\u0646 \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 \u0642\u0644\u064a\u0644\u0627 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0641\u064a\u0630 \u0646\u0641\u0633 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0648\u0636\u0639 \u0643\u0631\u0629 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u062a\u062d\u062a \u0645\u0639\u062f\u062a\u0643.<\/p>\n<h4>\u062e\u0637\u0648\u0627\u062a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627<\/h4>\n<ul>\n<li>\u0648\u0636\u0639 \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0633\u062a\u0648 \u0648\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u062d\u062a\u0649 \u0648\u0627\u062d\u062f\u0627 \u062a\u0644\u0648 \u0627\u0644\u0622\u062e\u0631.<\/li>\n<li>\u062a\u0645\u062a\u062f \u064a\u062f\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u062a\u0642\u0644\u064a\u062f \u0645\u0648\u0642\u0641\u0643 \u0645\u0645\u0627\u062b\u0644\u0629 \u0644\u062a\u0644\u0643 \u0627\u0644\u0633\u0628\u0627\u062d\u0629. \u0648\u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0648\u0642\u0641 \u0646\u0641\u0633\u0647 \u0625\u0644\u0627 \u0623\u0646 \u0643\u0646\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0644\u064a\u0633 \u0641\u064a \u0627\u0644\u0645\u0627\u0621.<\/li>\n<\/ul>\n<ol start=\"16\">\n<li><strong>\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0644\u0623\u0639\u0644\u0649<\/strong><\/li>\n<\/ol>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.lessons.com\/assets\/images\/courses\/yoga\/legs-up-the-wall-yoga-pose.jpg\" alt=\"\" \/><\/figure>\n<p>\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0647\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0628\u0633\u064a\u0637\u0629 \u0648\u0627\u0644\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, \u0648\u0633\u064a\u062a\u0645 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u062a\u0645\u0631 \u0633\u0627\u0642\u064a\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\u064b \u0643\u0628\u064a\u0631\u0627\u064b \u0641\u064a \u0637\u0648\u0644\u0643.<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u064a \u0628\u0648\u062c\u0647\u0643 \u0648\u0646\u062e\u0644\u0651\u0641\u0647\u0627<\/li>\n<li>\u0636\u0639 \u0643\u0641\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0635\u062f\u0631\u0643.<\/li>\n<li>\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0639\u0644\u0649 \u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0645\u0645\u0643\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a.<\/li>\n<li>\u062f\u0639\u0645 \u0638\u0647\u0631\u0643 \u0628\u064a\u062f\u064a\u0643 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<\/li>\n<li>\u0643\u0631\u0631 \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u0645\u0639 \u0643\u0644 \u062a\u0643\u0631\u0627\u0631 \u064a\u062f\u0648\u0645 \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<ol start=\"17\">\n<li><strong>\u0631\u0643\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0628\u062f\u064a\u0644\u0629<\/strong><\/li>\n<\/ol>\n<figure id=\"w-node-5aed1943d0dd-52df1fce\" class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b20e345f4fb798e4268ad_alternate%20leg%20kicks.jpg\" alt=\"leg kick exercise\" \/><\/figure>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0634\u062a\u0642 \u0645\u0646 &#8220;\u062a\u0627\u064a \u0643\u0648\u0648\u0646 \u062f\u0648&#8221; \u2013 \u0641\u0646 \u0627\u0644\u062f\u0641\u0627\u0639 \u0639\u0646 \u0627\u0644\u0646\u0641\u0633 \u0627\u0644\u0643\u0648\u0631\u064a\u060c \u064a\u062a\u0645\u064a\u0632 \u0628\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. \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u0648\u0633\u0639\u0629\u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/p>\n<p>\u200d<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u062a\u0628\u062f\u0623 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u062d\u0635\u064a\u0631\u0629 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li>\n<li>\u062a\u0645\u062a\u062f \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f \u0641\u064a \u062d\u064a\u0646 \u062a\u0645\u062a\u062f \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u062d\u062a\u0649.<\/li>\n<li>\u0623\u0628\u0642 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0645\u0642\u0631\u0628\u0629 \u0645\u0646 \u0635\u062f\u0631\u0643 \u0645\u0639 \u0642\u0628\u0636\u0627\u062a\u0643 \u0628\u0625\u062d\u0643\u0627\u0645.<\/li>\n<li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0631\u0643\u0644 \u0627\u0644\u0633\u0645\u0627\u0621 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.<\/li>\n<\/ul>\n<ol start=\"18\">\n<li><strong>\u0627\u0633\u062a\u064a\u0642\u0638 \u062a\u0645\u062a\u062f<\/strong><\/li>\n<\/ol>\n<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\u060c \u0641\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 \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638. \u064a\u0633\u0645\u062d \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0635\u0628\u0627\u062d\u064a \u0628\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 \u0644\u0644\u062d\u0628\u0644 \u0627\u0644\u0634\u0648\u0643\u064a. \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0647\u0630\u0647 \u0627\u0644\u0623\u0642\u0631\u0627\u0635 \u0645\u0636\u063a\u0648\u0637\u0629\u060c \u062b\u0645 \u064a\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 \u0623\u064a \u062e\u064a\u0631 \u0644\u0646\u0645\u0648 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0625\u0630\u0627 \u062a\u0648\u0633\u0639\u062a \u0627\u0644\u0623\u0642\u0631\u0627\u0635\u060c \u062b\u0645 \u062a\u0643\u0628\u0631 \u0642\u0644\u064a\u0644\u0627\u064b.<\/p>\n<p>\u200d<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0645\u062f\u0651 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643. \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u062a\u0645\u062a\u062f \u0644\u064a\u0634\u0639\u0631 \u0627\u0644\u0645\u0645\u062f\u0629. \u0639\u0642\u062f \u062a\u0645\u062a\u062f \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u062c\u0633\u0645\u0643\u060c \u0648\u0633\u062d\u0628 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u062a\u0645\u062f\u064a\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0630\u0644\u0643 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0633\u0645\u0627\u0621. \u0639\u0642\u062f \u0644\u0645\u062f\u0629 15 \u0625\u0644\u0649 20 \u062b\u0627\u0646\u064a\u0629 \u0648\u0643\u0631\u0631.<\/li>\n<\/ul>\n<ol start=\"19\">\n<li><strong>\u063a\u0644\u0648\u0633\u064a\u0633 \u0648\u062c\u0633\u0631 \u0627\u0644\u0648\u0631\u0643<\/strong><\/li>\n<\/ol>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/fitnessmedia.azureedge.net\/media\/3948\/glute-bridge-a-b-1920-x-1080-compressed.jpg\" alt=\"\" \/><\/figure>\n<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\u062f\u064a\u062f \u0627\u0644\u0645\u0631\u0646 \u0627\u0644\u0648\u0631\u0643\u060c\u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0645\u062f\u0648\u062f \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u0627\u0644\u0641\u062e\u0630\u064a\u0646.<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0648\u0633\u0639 \u064a\u062f\u064a\u0643 \u0644\u0644\u0627\u0633\u062a\u064a\u0644\u0627\u0621 \u0639\u0644\u0649 \u0643\u0627\u062d\u0644\u064a\u0643.<\/li>\n<li>\u0627\u0631\u0641\u0639\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0648\u0631\u0643\u064a\u0643 \u0628\u062d\u064a\u062b \u062a\u062c\u0639\u0644\u064a\u0646 \u062c\u0633\u0645\u0643 \u0645\u0648\u0627\u0632\u064a\u0627\u064b \u0644\u0644\u0623\u0631\u0636\u064a\u0629.<\/li>\n<li>\u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0631\u0641\u0639 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0628\u062d\u064a\u062b \u0643\u0646\u062a \u062a\u0645\u062a\u062f \u0638\u0647\u0631\u0643.<\/li>\n<\/ul>\n<ol start=\"20\">\n<li><strong>\u0644\u0644\u0623\u0645\u0627\u0645 \u062a\u0645\u062a\u062f \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a<\/strong><\/li>\n<\/ol>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0638\u0647\u0631\u060c \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0648\u0627\u0644\u0628\u0637\u0646.<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0627\u062c\u0644\u0633 \u0637\u0648\u064a\u0644\u0627\u064b \u0648\u0633\u0627\u0642\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u062a\u0627\u0646<\/li>\n<li>\u0627\u0646\u062a\u0634\u0627\u0631 \u0633\u0627\u0642\u064a\u0643 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li>\n<li>\u0627\u062c\u0644\u0633 \u0637\u0648\u0644\u0627\u064b \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u0642\u0627\u0639\u062f\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.<\/li>\n<li>\u062a\u0645\u062a\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0627\u0644\u0648\u0635\u0648\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0639\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/li>\n<li>\u062a\u0634\u0643\u0644 \u0641\u064a \u0645\u062b\u0644 \u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u0634\u0643\u0644 \u0638\u0647\u0631\u0643 C \u0625\u0639\u0637\u0627\u0621 \u0648\u0647\u0645 \u0645\u062b\u0644 \u064a\u063a\u0631\u0641 \u0645\u0646 \u0628\u0637\u0646\u0643 \u0645\u0646\u062e\u0641\u0636\u0629.<\/li>\n<\/ul>\n<ol start=\"21\">\n<li><strong>\u0627\u0644\u0642\u0637 \u0627\u0644\u062c\u0645\u0644 Backstretch<\/strong><\/li>\n<\/ol>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0623\u0646 \u062a\u0646\u0645\u0648 \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. \u064a\u0639\u062f \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062e\u0644\u0641\u064a \u0644\u0640 Cat-camel \u0645\u062b\u0627\u0644\u064a\u064b\u0627 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062a\u0635\u0644\u0628 \u0625\u0644\u0649 \u0638\u0647\u0631\u0643.<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0628\u0642\u064a\u0629 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u0642\u0648\u0633 \u0628\u0628\u0637\u0621 \u0638\u0647\u0631\u0643 \u0628\u062d\u064a\u062b \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0642\u0637\u0646\u064a (\u0623\u0633\u0641\u0644)\u060c \u0627\u0644\u0635\u062f\u0631\u064a\u0629 (\u0627\u0644\u0648\u0633\u0637) \u0648\u0639\u0646\u0642 \u0627\u0644\u0631\u062d\u0645 (\u0627\u0644\u0639\u0644\u0648\u064a) &#8211; \u062a\u0645\u062a\u062f \u0645\u0639\u0627. \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0628\u0628\u0637\u0621 \u0648\u0628\u0644\u0637\u0641.<\/li>\n<li>\u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u0623\u0631\u0628\u0639 \u062b\u0648\u0627\u0646 \u0648\u062a\u0643\u0631\u0627\u0631 \u062a\u0645\u062a\u062f \u062e\u0645\u0633 \u0623\u0648 \u0633\u062a \u0645\u0631\u0627\u062a.<\/li>\n<\/ul>\n<ol start=\"22\">\n<li><strong>\u062d\u0648\u0631\u064a\u0629 \u0627\u0644\u0628\u062d\u0631 \u062a\u0645\u062a\u062f<\/strong><\/li>\n<\/ol>\n<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 \u062a\u0645\u062a\u062f \u0648\u062a\u0634\u0627\u0631\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0646\u062a\u0631\u0648\u0643\u0648\u0633\u062a\u0627\u0644 \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\u062a \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 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u062a\u062c\u0639\u0644\u0643 \u062a\u0628\u062f\u0648 \u0642\u0635\u064a\u0631\u0629. \u0644\u0630\u0627\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u062d\u0648\u0631\u064a\u0629 \u0627\u0644\u0628\u062d\u0631 \u062a\u0645\u062a\u062f \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>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0627\u062c\u0644\u0633 \u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0627\u0632\u0645\u0629 \u062a\u062d\u062a \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0633\u0631<\/li>\n<li>\u062a\u0645\u0633\u0643 \u0628\u0643\u0627\u062d\u0644\u064a\u0643 \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0648\u0627\u062a\u0645\u062f\u062f \u0648\u0627\u0644\u0648\u0635\u0648\u0644 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643<\/li>\n<li>\u064a\u0634\u0639\u0631 \u0627\u0645\u062a\u062f\u0627\u062f \u062c\u064a\u062f \u0639\u0644\u0649 \u0637\u0648\u0644 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646 \u0645\u0646 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0639\u0642\u062f \u0644\u0645\u062f\u0629 20 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629. \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631 \u0623\u064a\u0636\u0627.<\/li>\n<\/ul>\n<ol start=\"23\">\n<li><strong>\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a<\/strong><\/li>\n<\/ol>\n<figure id=\"w-node-6880821b427a-52df1fce\" class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b20fc125f284e70f776dd_cycling.jpg\" alt=\"cycling to increase height\" \/><\/figure>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0641\u064a \u0633\u0646 \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u062b\u0645 \u0647\u0648 \u0627\u0644\u0639\u0645\u0631 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0628\u062f\u0621 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u062f\u062b \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u062b\u0646\u0627\u0621 \u0633\u0646 \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0629 \u0641\u0627\u0631\u0642\u064b\u0627 \u062d\u0627\u0633\u0645\u064b\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\u0635\u0644 \u0641\u064a\u0647 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u0627\u0631\u062a\u0641\u0627\u0639.\u00a0<a href=\"https:\/\/www.decathlon.in\/18142-cycling?utm_medium=referral&amp;utm_source=decathlon_blog&amp;utm_campaign=30-best-exercises-to-increase-height\">\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a<\/a>\u00a0\u0647\u0648 \u0623\u0641\u0636\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \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>\n<ol start=\"24\">\n<li><strong>\u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/strong><\/li>\n<\/ol>\n<figure id=\"w-node-0cc7607c1441-52df1fce\" class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b2110d0a4a4901efb0386_jump%20squats.jpg\" alt=\"jump squats exercise\" \/><\/figure>\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0641\u0632\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>\n<p>\u200d<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639\u064a\u0629 \u062f\u0627\u0626\u0645\u0629 \u0637\u0628\u064a\u0639\u064a\u0629\u060c \u0645\u0639 \u0645\u0648\u0627\u062c\u0647\u0629 \u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li>\n<li>\u062e\u0641\u0636 \u0646\u0641\u0633\u0643 \u0641\u064a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062e\u0641\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u0647\u0628\u0648\u0637\u0627 \u0641\u064a \u062d\u064a\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0631\u0643\u0628\u062a\u064a\u0643.<\/li>\n<li>\u0645\u062d\u0631\u0643 \u0627\u0644\u0623\u0642\u0631\u0627\u0635 \u0627\u0644\u062b\u0627\u0628\u062a \u0645\u0639 \u0633\u0627\u0642\u064a\u0643 \u0643\u0645\u0627 \u0643\u0646\u062a \u062a\u0623\u062a\u064a \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0641\u064a \u062d\u064a\u0646 \u0628\u062f\u0621 \u0627\u0644\u0642\u0641\u0632.<\/li>\n<\/ul>\n<ol start=\"25\">\n<li><strong>\u0643\u0648\u0628\u0631\u0627 \u062a\u0645\u062a\u062f<\/strong><\/li>\n<\/ol>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.giveyourcalories.org\/wp-content\/uploads\/2020\/06\/Cobra-Pose.jpg\" alt=\"\" \/><\/figure>\n<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 \u0627\u0645\u062a\u062f\u0627\u062f \u0627\u0644\u0643\u0648\u0628\u0631\u0627\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 \u064a\u0634\u062a\u0647\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 \u0628\u0643.<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u064a \u0648\u062c\u0647\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0631\u0627\u062d\u062a\u064a\u0643 \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u0645\u0639 \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0642\u0648\u0633 \u0638\u0647\u0631\u0643 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li>\n<li>\u0639\u0642\u062f \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621.<\/li>\n<\/ul>\n<ol start=\"26\">\n<li><strong>\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0630\u064a \u064a\u0648\u0627\u062c\u0647 \u0627\u0644\u0647\u0628\u0648\u0637<\/strong><\/li>\n<\/ol>\n<figure id=\"w-node-03380c202e16-52df1fce\" class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d5b94aa811b7d51ad23c8e5_yoga%20for%20weight%20loss.jpg\" alt=\"cobra stretch exercise\" \/><\/figure>\n<p>\u062a\u0634\u0643\u0644 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u064a\u0634\u0628\u0647 \u0623\u0646 \u0645\u0646 \u0623\u0628\u062c\u062f\u064a\u0629 \u0631\u0623\u0633\u0627 \u0639\u0644\u0649 \u0639\u0642\u0628 \u2013 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\u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0625\u0637\u0627\u0644\u0629 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643.<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u062b\u0646\u064a \u062c\u0633\u0645\u0643 \u0628\u062d\u064a\u062b \u064a\u062f\u064a\u0643 \u0647\u064a \u0641\u064a \u0639\u0631\u0636 \u0643\u062a\u0641\u064a\u0643 \u0648\u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0642\u062f\u0645\u064a\u0643 \u0647\u064a \u0641\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0627\u0644\u0639\u0631\u0636 \u0648\u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631.<\/li>\n<li>\u0627\u062f\u0641\u0639 \u0627\u0644\u0623\u0631\u0636 \u0628\u0639\u064a\u062f\u064b\u0627 \u0648\u0627\u0634\u062a\u0628\u0643 \u0628\u064a\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0639\u0644\u0648\u064a\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u064f\u0645\u062f\u062f \u0639\u0638\u0645\u0629 \u0627\u0644\u062a\u064a\u0644 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641<\/li>\n<li>\u064a\u0634\u0639\u0631 \u062a\u0645\u062a\u062f \u0644\u0637\u064a\u0641 \u0641\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0644\u0627\u062a \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/li>\n<\/ul>\n<ol start=\"27\">\n<li><strong>\u0627\u0644\u0637\u064a\u0648\u0631<\/strong><\/li>\n<\/ol>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/IEmOzJE4Y5Ihd3DlOTz0aZMgV38\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2016\/03\/04\/782\/n\/1922398\/2ee70a7d18af78da_Circuit-One-Bird-Dog.jpg\" alt=\"\" \/><\/figure>\n<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 \u0627\u0646\u062e\u0641\u0627\u0636 \u0642\u0648\u0629 \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>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0628\u062f\u0621 \u062a\u0634\u0643\u0644 \u0645\u0639 \u0645\u0648\u0642\u0641 \u062f\u0641\u0639 \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629\u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0644\u0649 \u0623\u0631\u0636 \u0627\u0644\u0648\u0627\u0642\u0639.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0627\u064b \u0648\u0627\u062d\u062f\u0629 \u0641\u0648\u0642 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u0628\u0633\u0637\u0647\u0627 \u0644\u0644\u062e\u0644\u0641.<\/li>\n<li>\u0628\u0628\u0637\u0621 \u0627\u0631\u0641\u0639 \u064a\u062f\u0643 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u0628\u0633\u0637 \u062a\u0644\u0643 \u0627\u0644\u0630\u0631\u0627\u0639 \u0623\u0645\u0627\u0645\u0643.<\/li>\n<li>\u0627\u0644\u062a\u0645\u0633\u0643 \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646 \u0648\u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li>\n<\/ul>\n<ol start=\"28\">\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0637\u0627\u0648\u0644\u0629 \u0627\u0646\u0642\u0644\u0627\u0628<\/strong><\/li>\n<\/ol>\n<p>\u0641\u0644\u0633\u0641\u0629 \u0647\u0630\u0627 \u064a\u0645\u0627\u0631\u0633 \u0627\u0644\u0622\u0628\u0627\u0631 \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\u062a\u0645\u062f\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631.<\/p>\n<h4>\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639\u0647\u0627:<\/h4>\n<ul>\n<li>\u0642\u0641\u0644 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0642\u0627\u0639\u062f\u0629 \u0627\u0644\u0637\u0627\u0648\u0644\u0629 \u0639\u0643\u0633.<\/li>\n<li>\u0628\u0628\u0637\u0621 \u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u062a\u062f\u0648\u064a\u0631 \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0631\u0623\u0633\u0627 \u0639\u0644\u0649 \u0639\u0642\u0628.<\/li>\n<li>\u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 15 &#8211; 20 \u062b\u0627\u0646\u064a\u0629 \u0642\u0628\u0644 \u0623\u0646 \u064a\u0639\u0648\u062f.<\/li>\n<\/ul>\n<ol start=\"29\">\n<li><strong>\u0633\u0648\u0631\u064a\u0627 \u0646\u0627\u0645\u0627\u0633\u0643\u0627\u0631\u0627<\/strong><\/li>\n<\/ol>\n<figure id=\"w-node-33a110574f83-52df1fce\" class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b216a92015777fce57adf_surya%20namaskar.jpg\" alt=\"downward dog exercise\" \/><\/figure>\n<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\u062a\u064a \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 12 \u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629. \u0643\u0644 \u062a\u0634\u0643\u0644 \u062a\u0645\u062a\u062f \u0638\u0647\u0631\u0643 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\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 \u0648\u0647\u0630\u0627 \u0644\u064a\u0633 \u0643\u064a\u0641 \u064a\u0639\u0645\u0644. \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0633\u062a\u0645\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 \u062e\u064a\u0631!<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\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 \u0643\u0628\u064a\u0631\u061f \u0644\u064a\u0633 \u062d\u0642\u064b\u0627! \u0643\u0644 \u0634\u064a\u0621 \u0639\u0646 \u0625\u0632\u0627\u0644\u0629 \u0636\u063a\u0637 \u0639\u0644\u0649 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8587,"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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