{"id":6178,"date":"2024-01-01T15:23:57","date_gmt":"2024-01-01T15:23:57","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6178"},"modified":"2024-01-01T15:24:11","modified_gmt":"2024-01-01T15:24:11","slug":"squats-the-proper-technique-benefits-and-variations","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/squats-the-proper-technique-benefits-and-variations\/","title":{"rendered":"Squats &#8211; \u0909\u091a\u093f\u0924 \u0924\u0915\u0928\u0940\u0915, \u0932\u093e\u092d \u0914\u0930 \u0935\u093f\u0935\u093f\u0927\u0924\u093e\u0913\u0902"},"content":{"rendered":"<p>\u0915\u0947 \u0932\u093f\u090f&nbsp;\u0938\u092c\u0938\u0947 \u092e\u094c\u0932\u093f\u0915 \u0914\u0930 \u0938\u092c\u0938\u0947 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0905\u092d\u094d\u092f\u093e\u0938<strong>\u091f\u094b\u0928\u093f\u0902\u0917 \u092a\u0948\u0930 \u0914\u0930 \u092c\u091f \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0939\u0948\u0902\u0964<\/strong>&nbsp;\u092f\u0947 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u090f\u0915&nbsp;\u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0905\u0928\u0941\u092a\u0938\u094d\u0925\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902<strong>&#8220;\u092a\u0948\u0930 \u0926\u093f\u0928&#8221;<\/strong>&nbsp;\u092d\u093e\u0930\u094b\u0924\u094d\u0924\u094b\u0932\u0928 \u0915\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u092a\u094d\u0930\u0947\u092e\u0940 \u0915\u093e\u0964 \u0932\u0947\u0915\u093f\u0928 \u0915\u094d\u092f\u093e \u0906\u092a\u0915\u094b \u092f\u0915\u0940\u0928 \u0939\u0948 \u0915\u093f \u0906\u092a \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902<strong>&nbsp;\u0909\u0928\u094d\u0939\u0947\u0902 \u0920\u0940\u0915 \u0938\u0947 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902?<\/strong>&nbsp;\u0915\u094d\u092f\u093e \u0906\u092a\u0915\u094b \u092e\u093e\u0932\u0942\u092e \u0939\u0948&nbsp;<strong>\u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0947 \u0938\u092d\u0940 \u092a\u094d\u0930\u0915\u093e\u0930<\/strong>&nbsp;\u091c\u093f\u0938\u0915\u0947 \u0938\u093e\u0925 \u0906\u092a \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902<strong>&nbsp;\u0905\u092a\u0928\u0947 \u0915\u0938\u0930\u0924 \u0915\u094b \u091c\u0940\u0935\u093f\u0924 \u0915\u0930\u0947\u0902?<\/strong>&nbsp;&nbsp;\u0914\u0930 \u0915\u094d\u092f\u093e<strong>\u0932\u093e\u092d \u0915\u094d\u092f\u093e \u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902?<\/strong>&nbsp;\u0938\u094d\u0915\u094d\u0935\u093e\u091f\u094d\u0938 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0907\u0928 \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u091c\u0935\u093e\u092c \u0905\u0917\u0932\u0947 \u0932\u0947\u0916 \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">Squats \u0915\u094d\u092f\u093e \u0939\u0948\u0902?<\/h2> <p>\u0938\u094d\u0915\u094d\u0935\u093e\u091f\u094d\u0938 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0902<strong>&nbsp;\u0936\u0930\u0940\u0930 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e\u0964<\/strong>&nbsp;\u0905\u092a\u0928\u0940 \u0938\u0939\u0940 \u0924\u0915\u0928\u0940\u0915 \u0915\u0947 \u0938\u093e\u0925,&nbsp;<strong>\u0906\u092a \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902, \u092c\u091f, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u092d\u0940 \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u092f\u093e \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0915\u094b\u0930 \u0915\u093e\u092e \u0915\u0930\u0947\u0902\u0917\u0947.<\/strong>&nbsp;\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0909\u0928\u0915\u093e \u0932\u093e\u092d \u092f\u0939 \u0939\u0948 \u0915\u093f \u0935\u0947&nbsp;<strong>\u0915\u092d\u0940 \u092d\u0940 \u0914\u0930 \u0915\u0939\u0940\u0902 \u092d\u0940 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948,<\/strong>&nbsp;\u0935\u093f\u0936\u0947\u0937 \u0909\u092a\u0915\u0930\u0923\u094b\u0902 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0915\u0947 \u092c\u093f\u0928\u093e\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0909\u0928\u0915\u0940 \u0917\u0932\u0924 \u0924\u0915\u0928\u0940\u0915&nbsp;<strong>\u0915\u0941\u091b \u0905\u092a\u094d\u0930\u093f\u092f \u091a\u094b\u091f\u094b\u0902 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/strong><\/p> <p>\u092f\u0926\u093f \u0939\u092e \u0909\u0928\u0915\u0947 \u0909\u092a\u092f\u094b\u0917 \u0915\u0947 \u0938\u0902\u0926\u0930\u094d\u092d \u092e\u0947\u0902 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u092a\u093e\u090f\u0902\u0917\u0947 \u0915\u093f \u0906\u092a\u00a0<strong>\u0932\u0917\u092d\u0917 \u0939\u0930 \u0938\u092e\u092f \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0930\u0947\u0902\u0964<\/strong>\u00a0\u091c\u092c \u0906\u092a\u0915\u0940 \u091a\u093e\u092c\u093f\u092f\u093e\u0901 \u0917\u093f\u0930 \u091c\u093e\u0924\u0940 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a \u0909\u0928 \u0924\u0915 \u092a\u0939\u0941\u0902\u091a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u0940\u091a\u0947 \u091d\u0941\u0915\u0924\u0947 \u0939\u0948\u0902, \u092f\u093e \u091c\u092c \u0906\u092a \u0905\u092a\u0928\u0947 \u091c\u0942\u0924\u0947 \u092a\u0930 \u092b\u0940\u0924\u0947 \u092c\u093e\u0902\u0927\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902,\u00a0<strong>\u0906\u092a \u090f\u0915 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/strong>\u00a0\u0915\u0947\u0935\u0932\u00a0<strong>\u0907\u0928 \u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0915\u0947 \u092c\u0940\u091a \u0915\u093e \u0905\u0902\u0924\u0930<\/strong>\u00a0\u0914\u0930 \u0905\u0938\u0932\u0940 squats \u0939\u0948 \u0915\u093f \u091c\u092c \u0906\u092a \u0938\u094d\u0915\u094d\u0935\u093e\u091f,\u00a0<strong>\u0906\u092a \u091c\u093e\u0928\u092c\u0942\u091d\u0915\u0930 \u0909\u091a\u093f\u0924 \u092e\u0941\u0926\u094d\u0930\u093e \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/strong> <\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/82993053_2646076925514004_687855745646985216_o-min-1124x794.jpg\" alt=\"Squats - the proper technique, benefits and variations\" class=\"wp-image-176644\" title=\"Squats - the proper technique, benefits and variations\"\/><\/figure> <h2 class=\"wp-block-heading\">\u0938\u094d\u0915\u094d\u0935\u093e\u091f\u093f\u0902\u0917 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0906\u092a \u0915\u093f\u0928 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u0902\u0932\u0917\u094d\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902?<\/h2> <p>Squats \u092e\u0941\u0916\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0921\u093f\u091c\u093c\u093e\u0907\u0928 \u0915\u093f\u090f \u0917\u090f \u0939\u0948\u0902\u00a0<strong>\u092a\u0948\u0930 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0914\u0930 \u092c\u091f \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0947\u0902\u0964<\/strong>\u00a0\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0909\u0928\u0915\u0947 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0938\u0939\u0940 \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u0947 \u0932\u093f\u090f \u0927\u0928\u094d\u092f\u0935\u093e\u0926 \u0914\u0930\u00a0<strong>\u0938\u094d\u0915\u094d\u0935\u093e\u091f\u094d\u0938 \u0915\u0947 \u0915\u0908 \u0930\u0942\u092a\u094b\u0902,<\/strong>\u00a0\u0924\u0941\u092e\u0938\u0947 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u00a0<strong>\u0915\u0908 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u0902\u0932\u0917\u094d\u0928 \u0915\u0930\u0947\u0902\u0964<\/strong> <\/p> <p>\u0905\u092a\u0928\u0947 \u0938\u094d\u0935\u092f\u0902 \u0915\u0947 \u0935\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u092e\u093e\u0928\u0915 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0947 \u0926\u094c\u0930\u093e\u0928, \u0906\u092a \u0938\u0902\u0932\u0917\u094d\u0928 \u0939\u0948\u0902:<\/p> <ul class=\"wp-block-list\"><li>quadriceps thigh muscle<\/li><li>hamstrings<\/li><li>quads<\/li><li>abductors<\/li><li>butt<\/li><li>straight abdominal muscle<\/li><li>biceps calf muscle<\/li><\/ul> <p>\u092f\u0926\u093f \u0906\u092a \u0938\u094d\u0915\u094d\u0935\u0948\u091f\u093f\u0902\u0917 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0935\u091c\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u0938\u094d\u0915\u094d\u0935\u0948\u091f\u093f\u0902\u0917 \u0915\u0947 \u0905\u0928\u094d\u092f \u0930\u0942\u092a\u094b\u0902 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092d\u0940 \u0938\u0902\u0932\u0917\u094d\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902:<\/p> <ul class=\"wp-block-list\"><li>back<\/li><li>forearm<\/li><li>shoulders<\/li><li>external and internal abdominal muscles<\/li><li>triceps<\/li><li>biceps<\/li><\/ul> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/DSC00007-min-1124x751.jpg\" alt=\"What muscles do you engage during squatting?\" class=\"wp-image-176618\" title=\"What muscles do you engage during squatting?\"\/><\/figure> <h2 class=\"wp-block-heading\">\u090f\u0915 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u091a\u093f\u0924 \u0924\u0915\u0928\u0940\u0915<\/h2> <p>\u0909\u091a\u093f\u0924 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0924\u0915\u0928\u0940\u0915 \u092e\u0926\u0926 \u0915\u0930\u0947\u0917\u0940\u00a0<strong>\u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u092f\u093e\u0938\u094b\u0902 \u0915\u094b \u0905\u0927\u093f\u0915\u0924\u092e \u0915\u0930\u0947\u0902<\/strong>\u00a0\u0914\u0930 \u0930\u094b\u0915\u0928\u093e\u00a0<strong>\u0905\u092a\u094d\u0930\u093f\u092f \u091a\u094b\u091f\u094b\u0902 \u092f\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926\u0964<\/strong>\u00a0\u092f\u0939 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902?<\/p> <ol class=\"wp-block-list\"><li>Stand upright and spread your legs hip-width apart \u2013 toes facing forward.<\/li><li>Push your shoulders back slightly and squeeze your abdomen.<\/li><li>Stretch your shoulders or put your hands on your sides.<\/li><li>Inhale, slowly lower yourself to the floor, bend your knees and push your butt back a little.<\/li><li>Keep your back straight, do not bend it.<\/li><li>Stop when you reach the squat position with your knees bent at a 90\u00b0 angle and your thighs parallel to the floor \u2013 stay in this position for about 2 seconds.<\/li><li>Push on your heels, slowly straighten up your legs, and return to an upright position with an exhale.<\/li><li>For the best squat effect, repeat the exercise at least 10 to 15 times in a row.<\/li><\/ol> <p>\u0915\u0940 \u090f\u0915 \u0914\u0930 \u092d\u0940 \u092c\u0947\u0939\u0924\u0930 \u0938\u092e\u091d \u0915\u0947 \u0932\u093f\u090f\u00a0<strong>\u0938\u0939\u0940 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0924\u0915\u0928\u0940\u0915,<\/strong>\u00a0\u0905\u0928\u0941\u0926\u0947\u0936\u093e\u0924\u094d\u092e\u0915 \u0935\u0940\u0921\u093f\u092f\u094b \u0926\u0947\u0916\u0947\u0902:<\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Bowflex\u00ae How-To | Squats for Beginners\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/aclHkVaku9U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h2 class=\"wp-block-heading\">\u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0938\u092c\u0938\u0947 \u0906\u092e \u0917\u0932\u0924\u093f\u092f\u093e\u0902<\/h2> <ul class=\"wp-block-list\"><li><strong>You do not go low enough to the floor\u00a0<\/strong>\u2013 with the right squat technique, your thighs should be parallel to the floor. However, if you do not go low enough and do not reach this point, you will not fully engage all the necessary muscles.<\/li><li><strong>Switching knees\u00a0<\/strong>\u2013 a very common problem when performing a squat. Not only does this make it impossible to do a squat properly, but it also puts a lot of unnecessary load on your knees. This can damage your joints and tendons.<\/li><li><strong>You do not put your knees apart\u00a0<\/strong>\u2013 when lifting from a squat, the knees should point outwards, not inwards. When you point your knees inwards, you will make it easier to squat, but then squatting makes no sense.<\/li><li><strong>Crouching\u00a0<\/strong>\u2013 When squatting, it is extremely important to keep your back upright, otherwise it may lead to an injury. You should therefore avoid bending it or creasing it.<\/li><li><strong>You lift your heels off the floor\u00a0<\/strong>\u2013 standing up from the squat should be accompanied by the pressure of the heels. This is because if you push your heels into the floor, you will ensure safe and correct muscle activation and balance. Therefore, never stand on tiptoe when lifting from a squat, but transfer all your weight to the heels.<\/li><\/ul> <h2 class=\"wp-block-heading\">Squats \u0915\u0947 \u0932\u093e\u092d<\/h2> <p>\u0938\u094d\u0915\u094d\u0935\u093e\u091f\u094d\u0938 \u0928 \u0915\u0947\u0935\u0932\u00a0<strong>\u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u093e,<\/strong>\u00a0\u0932\u0947\u0915\u093f\u0928 \u0935\u0947 \u092d\u0940 \u091b\u093f\u092a\u093e\u0924\u0947 \u0939\u0948\u0902\u00a0<strong>\u0915\u0908 \u0905\u0928\u094d\u092f \u0932\u093e\u092d\u0964<\/strong>\u00a0\u0909\u0928\u094d\u0939\u0947\u0902 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u0930\u0915\u0947, \u0906\u092a \u0915\u0908 \u092c\u0941\u0928\u093f\u092f\u093e\u0926\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092d\u0940 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u091c\u0948\u0938\u0947 \u0915\u093f\u00a0<strong>\u091a\u0932\u0928\u093e, \u092c\u0948\u0920\u0928\u093e, \u092f\u093e \u0909\u0920\u093e\u0928\u093e \u0914\u0930 \u092d\u093e\u0930\u0940 \u092d\u093e\u0930 \u0932\u0947 \u091c\u093e\u0928\u093e\u0964<\/strong>\u00a0\u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0938\u092c \u0915\u0941\u091b \u0928\u0939\u0940\u0902 \u0939\u0948! \u092a\u0924\u093e \u0915\u0930\u0947\u0902 \u0915\u093f \u0905\u0928\u094d\u092f \u0915\u094d\u092f\u093e \u0939\u0948\u00a0<strong>\u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u0932\u093e\u092d \u0939\u094b\u0917\u093e\u0964<\/strong> <\/p> <ul class=\"wp-block-list\"><li>support proper posture<\/li><li>help burn calories \u2013 an approximately 64-kilo person can burn up to 133 calories in 15 minutes of intense squatting<\/li><li>improve flexibility and stability<\/li><li>strengthen the lungs and heart<\/li><li>help prevent injuries<\/li><li>maintain joint health<\/li><li>maintain strong bones<\/li><li>improve movement speed<\/li><li>improve digestion and blood circulation in the body<\/li><\/ul> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/72321269_2440264779428554_2345617773629014016_o-min-1124x750.jpg\" alt=\"Squats with Weights\" class=\"wp-image-176657\" title=\"Squats with Weights\"\/><\/figure> <h2 class=\"wp-block-heading\">\u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0935\u093f\u0935\u093f\u0927\u0924\u093e\u090f\u0902<\/h2> <p>\u0935\u0939\u093e\u0902 \u0939\u0948\u0902\u00a0<strong>\u0909\u0928\u092e\u0947\u0902 \u0938\u0947 \u0905\u0928\u0917\u093f\u0928\u0924\u0964<\/strong>\u00a0\u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0947 \u0915\u0908 \u0930\u0942\u092a\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0927\u0928\u094d\u092f\u0935\u093e\u0926,\u00a0<strong>\u0906\u092a \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092e\u0947\u0902 \u0905\u0928\u094d\u092f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092d\u0940 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0917\u0947<\/strong> <strong>\u0914\u0930 \u0905\u092a\u0928\u0947 \u0915\u0938\u0930\u0924 \u0915\u094b \u091c\u0940\u0935\u0902\u0924 \u0915\u0930\u0947\u0902\u0964<\/strong>\u00a0\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u092f\u093e\u0926 \u0930\u0916\u0947\u0902 \u0915\u093f \u092f\u0926\u093f \u0906\u092a \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0938\u094d\u0915\u094d\u0935\u093e\u091f\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u090f \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u094b \u091a\u093e\u0939\u093f\u090f<strong>\u00a0\u090f\u0915 \u092c\u0941\u0928\u093f\u092f\u093e\u0926\u0940 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0940 \u0909\u091a\u093f\u0924 \u0924\u0915\u0928\u0940\u0915 \u0915\u094b \u0938\u092e\u091d\u0928\u0947 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0947\u0902,<\/strong>\u00a0\u0914\u0930 \u092b\u093f\u0930 \u0905\u0928\u094d\u092f \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u094b,\u00a0<strong>\u0905\u0927\u093f\u0915 \u091a\u0941\u0928\u094c\u0924\u0940\u092a\u0942\u0930\u094d\u0923 \u0930\u0942\u092a<\/strong>\u00a0\u0907\u0938\u0915\u093e\u0964 \u0906\u092a \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0909\u092a\u0915\u0930\u0923\u094b\u0902 \u0915\u093e \u092d\u0940 \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u0948\u0938\u0947 \u0915\u093f\u00a0<strong>dumbbells, \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092c\u0948\u0902\u0921 \u0914\u0930 \u0935\u093f\u0938\u094d\u0924\u093e\u0930\u0915, kettlebells, \u090f\u0915 \u0915\u0941\u0930\u094d\u0938\u0940 \u092f\u093e \u090f\u0915 \u0938\u0902\u0924\u0941\u0932\u0928 \u092a\u0948\u0921.<\/strong>\u00a0\u0926\u0947\u0916\u0947\u0902 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092f\u094b\u091c\u0928\u093e \u092e\u0947\u0902 \u0915\u093f\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0938\u094d\u0915\u094d\u0935\u093e\u091f\u094d\u0938 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\">\u092c\u0932\u094d\u0917\u0947\u0930\u093f\u092f\u093e\u0908 \u0938\u094d\u0915\u094d\u0935\u093e\u091f\u094d\u0938<\/h3> <p>\u092c\u0932\u094d\u0917\u0947\u0930\u093f\u092f\u093e\u0908 \u0938\u094d\u0915\u094d\u0935\u093e\u091f\u094d\u0938 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947, \u0906\u092a\u0915\u094b \u0924\u0948\u092f\u093e\u0930&nbsp;\u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948<strong>\u090f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938 \u0909\u092a\u0915\u0930\u0923,<\/strong>&nbsp;\u091c\u094b \u0939\u0948&nbsp;<strong>\u090f\u0915 \u0915\u0926\u092e,<\/strong>&nbsp;<strong>\u090f\u0915 \u0928\u093f\u091a\u0932\u0940 \u0915\u0941\u0930\u094d\u0938\u0940, \u092f\u093e \u090f\u0915 \u092c\u0947\u0902\u091a\u0964<\/strong>&nbsp;\u0915\u0926\u092e \u092a\u0930 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u0947 \u0938\u093e\u0925 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913 \u0914\u0930&nbsp;<strong>\u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u0915\u094b \u092e\u094b\u0921\u093c\u0947\u0902<\/strong>&nbsp;\u0924\u093e\u0915\u093f \u0906\u092a<strong>&nbsp;\u0915\u0926\u092e \u092a\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930 \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 \u091c\u0917\u0939.<\/strong>&nbsp;\u092f\u0939 \u0924\u0941\u092e\u094d\u0939\u093e\u0930\u093e&nbsp;\u0939\u094b\u0917\u093e<strong>\u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f\u0964<\/strong>&nbsp;\u092b\u093f\u0930 \u092e\u094b\u0921\u093c\u0947\u0902&nbsp;<strong>\u0918\u0941\u091f\u0928\u0947 \u092a\u0930 \u092c\u093e\u090f\u0902 \u092a\u0948\u0930 \u0914\u0930 \u091c\u092e\u0940\u0928 \u092a\u0930 \u090f\u0915 squatting \u0917\u0924\u093f \u092e\u0947\u0902 \u0916\u0940\u0902\u091a\u0947\u0902<\/strong>&nbsp;\u091c\u092c \u0924\u0915 \u0915\u093f \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u0915\u093e \u0918\u0941\u091f\u0928\u093e \u0932\u0917\u092d\u0917 \u091c\u092e\u0940\u0928 \u0915\u094b \u0928\u0939\u0940\u0902 \u091b\u0942\u0924\u093e\u0964 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u094b&nbsp;<strong>\u0906\u092a\u0915\u0947 \u0915\u0902\u0927\u0947 \u092a\u0940\u091b\u0947 \u0915\u0940 \u0913\u0930 \u0939\u0948\u0902, \u0906\u092a\u0915\u0940 \u092a\u0940\u0920 \u0938\u0940\u0927\u0940 \u0939\u0948,<\/strong>&nbsp;\u0914\u0930 \u0906\u092a \u0909\u0920\u093e\u0924\u0947 \u0938\u092e\u092f \u0905\u092a\u0928\u0947 \u092a\u0948\u0930 \u0915\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u092a\u0930 \u0916\u0921\u093c\u0947 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0926\u093f \u0906\u092a \u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u094b \u0914\u0930 \u0905\u0927\u093f\u0915 \u0915\u0920\u093f\u0928 \u092c\u0928\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0907\u0938\u0947 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u091c\u092c\u0915\u093f&nbsp;<strong>\u0921\u0902\u092c\u0932 \u092a\u0915\u0921\u093c\u0947 \u0939\u0941\u090f\u0964<\/strong><\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/94380042_2861684403953254_2446104524998311936_o-min-749x1124.jpg\" alt=\"Bulgarian Squats\" class=\"wp-image-176631\" title=\"Bulgarian Squats\"\/><\/figure> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Bulgarian Split Squat...You&#039;re Doing It Wrong\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Ksz5rkmBuTA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\">\u0938\u0942\u092e\u094b \u0938\u094d\u0915\u094d\u0935\u093e\u091f\u094d\u0938<\/h3> <p>\u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0906\u092a\u0915\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u0915\u094d\u092f\u093e \u0939\u094b\u0928\u0940 \u091a\u093e\u0939\u093f\u090f?<strong>\u00a0\u0925\u094b\u0921\u093c\u093e \u092c\u0921\u093c\u093e<\/strong>\u00a0\u090f\u0915 \u0915\u094d\u0932\u093e\u0938\u093f\u0915 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902\u0964 \u0924\u094b \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913 \u0924\u093e\u0915\u093f \u0906\u092a\u0915\u0947 \u092a\u0948\u0930\u00a0<strong>\u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u094b\u0902 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0925\u094b\u0921\u093c\u093e \u0914\u0930 \u0905\u0932\u0917\u0964<\/strong>\u00a0\u092a\u0948\u0930 \u0915\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u0907\u0902\u0917\u093f\u0924 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u00a0<strong>\u0925\u094b\u0921\u093c\u093e \u092c\u093e\u0939\u0930 \u0915\u0940 \u0913\u0930\u0964<\/strong>\u00a0\u0905\u092a\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0914\u0930 \u0915\u0902\u0927\u094b\u0902 \u0915\u094b \u092a\u0940\u091b\u0947 \u0927\u0915\u0947\u0932\u0947\u0902,\u00a0<strong>\u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u094b \u0938\u0940\u0927\u093e \u0930\u0916\u0947\u0902<\/strong>\u00a0\u0914\u0930 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u092e\u0947\u0902 \u0915\u092e\u0964 \u0915\u0947\u0935\u0932 \u0924\u092d\u0940 \u0930\u094b\u0915\u0947\u0902 \u091c\u092c\u00a0<strong>\u0906\u092a\u0915\u0947 \u0915\u0942\u0932\u094d\u0939\u0947 \u0906\u092a\u0915\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0938\u0947 \u0925\u094b\u0921\u093c\u093e \u0928\u0940\u091a\u0947 \u0939\u0948\u0902\u0964<\/strong><\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"How to do Sumo Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/sqDGkIBYPAk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>\u0938\u094d\u092e\u093f\u0925 \u092e\u0936\u0940\u0928 \u092a\u0930 \u0938\u094d\u0915\u094d\u0935\u093e\u091f<\/strong><\/h3> <p><strong>\u0938\u094d\u092e\u093f\u0925 \u092e\u0936\u0940\u0928<\/strong>, \u092f\u093e \u0924\u0925\u093e\u0915\u0925\u093f\u0924 \u092e\u0932\u094d\u091f\u0940\u092a\u094d\u0930\u0947\u0938, \u0915\u093f\u0938\u0940 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0909\u092a\u0915\u0930\u0923 \u0939\u0948 \u091c\u093f\u0938\u0915\u0947 \u092a\u093e\u0938 \u090f\u0915\u00a0<strong>\u0938\u092e\u0938\u094d\u092f\u093e squatting \u0914\u0930 \u090f\u0915 \u0938\u0940\u0927\u0947 \u092a\u0940\u0920 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947.<\/strong>\u00a0\u092f\u0939 \u092e\u0936\u0940\u0928 \u0939\u092e\u0947\u0936\u093e \u092c\u0928\u093e\u090f \u0930\u0916\u0924\u0940 \u0939\u0948\u00a0<strong>\u0906\u0902\u0926\u094b\u0932\u0928 \u0915\u093e \u090f\u0915 \u092a\u094d\u0930\u0915\u094d\u0937\u0947\u092a\u0935\u0915\u094d\u0930,<\/strong>\u00a0\u091c\u093f\u0938\u0938\u0947 \u0924\u0941\u092e \u0928\u093f\u0936\u094d\u091a\u092f \u0939\u0940 \u0935\u093f\u091a\u0932\u093f\u0924 \u0928 \u0939\u094b\u0913\u0917\u0947\u0964 \u092f\u0939 \u090f\u0915 \u0939\u0948\u00a0<strong>\u0915\u094d\u0932\u093e\u0938\u093f\u0915 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0924\u0915\u0928\u0940\u0915, \u0932\u0947\u0915\u093f\u0928 \u090f\u0915 \u0935\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925<\/strong>\u00a0\u0905\u092a\u0928\u0947 \u091c\u093e\u0932 \u092a\u0930 \u0930\u0916\u093e. \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0938\u093e\u0935\u0927\u093e\u0928 \u0930\u0939\u0947\u0902\u00a0<strong>\u091f\u093f\u092a\u091f\u094b \u092a\u0930 \u0916\u0921\u093c\u0947 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u0939\u0940\u0902<\/strong>\u00a0\u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u091c\u0928 \u0915\u0947 \u0915\u093e\u0930\u0923 \u092f\u093e,\u00a0<strong>\u0907\u0938\u0915\u0947 \u0935\u093f\u092a\u0930\u0940\u0924, \u0918\u0941\u091f\u0928\u0947-\u092e\u094b\u0921\u093c \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0928\u0939\u0940\u0902 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/strong>\u00a0\u0935\u091c\u0928 \u0915\u094b \u0938\u092e\u093e\u092f\u094b\u091c\u093f\u0924 \u0915\u0930\u0947\u0902 \u0924\u093e\u0915\u093f \u0906\u092a \u092e\u0939\u0938\u0942\u0938 \u0915\u0930 \u0938\u0915\u0947\u0902\u00a0<strong>\u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0914\u0930 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924<\/strong>\u00a0\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0924\u0947 \u0938\u092e\u092f\u0964<\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"HOW TO SQUAT ON THE SMITH MACHINE\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/DUWK_gKcRCc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\">\u0935\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0938\u094d\u0915\u094d\u0935\u093e\u091f\u094d\u0938<\/h3> <p>\u090f\u0915 \u092c\u093e\u0930 \u091c\u092c \u0906\u092a&nbsp;<strong>\u092e\u0942\u0932 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0924\u0915\u0928\u0940\u0915 \u092e\u0947\u0902 \u092e\u0939\u093e\u0930\u0924 \u0939\u093e\u0938\u093f\u0932 \u0915\u0930\u0928\u093e<\/strong>&nbsp;\u0905\u092a\u0928\u0947 \u0935\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925, \u092f\u0939 \u0938\u092e\u092f \u0939\u0948&nbsp;<strong>\u0915\u0941\u091b \u0932\u094b\u0939\u0947 \u091c\u094b\u0921\u093c\u0947\u0902!<\/strong>&nbsp;\u0910\u0938\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0915\u0908 \u0924\u0930\u0940\u0915\u0947 \u0939\u0948\u0902\u0964 \u0906\u092a \u092f\u093e \u0924\u094b \u091c\u094b\u0921\u093c&nbsp;\u0938\u0915\u0924\u0947 \u0939\u0948\u0902<strong>\u0921\u0902\u092c\u0932, \u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u092f\u093e \u092c\u093e\u0930\u092c\u0947\u0932,<\/strong>&nbsp;\u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0947 \u0932\u093f\u090f\u0964 \u0921\u0902\u092c\u0932 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f, \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0909\u0928\u0915\u093e \u0935\u091c\u0928&nbsp;<strong>\u0938\u094d\u0935\u091a\u093e\u0932\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0906\u092a \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u0947 \u0938\u093e\u0925 \u091c\u092e\u0940\u0928 \u092a\u0930 \u0914\u0930 \u0905\u0927\u093f\u0915 \u0927\u0915\u094d\u0915\u093e \u0928\u0939\u0940\u0902 \u0939\u0948.<\/strong>&nbsp;\u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u092a\u0930 \u092c\u093e\u0930\u092c\u0947\u0932 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f, \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0907\u0938\u0947 \u0924\u0930\u093e\u091c\u0942 \u0915\u0947 \u0938\u093e\u0925 \u0905\u0927\u093f\u0915 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930<strong>&nbsp;\u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b \u0915\u0941\u091b \u091a\u094b\u091f \u0932\u0917\u0940 \u0939\u0948\u0964<\/strong><\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/TC300052-min-749x1124.jpg\" alt=\"Squats with Weights\" class=\"wp-image-176605\" title=\"Squats with Weights\"\/><\/figure> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"The Back Squat\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ultWZbUMPL8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>\u0913\u0935\u0930\u0939\u0947\u0921 \u0938\u094d\u0915\u094d\u0935\u093e\u091f\u094d\u0938<\/strong><\/h3> <p>\u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u094b\u0902 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0940 \u092f\u0939 \u092d\u093f\u0928\u094d\u0928\u0924\u093e \u092d\u0940 \u0938\u0902\u0932\u0917\u094d\u0928&nbsp;\u0939\u094b\u0917\u0940<strong>\u0905\u092a\u0928\u0947 \u0915\u094b\u0930 \u0914\u0930 \u092a\u0940\u0920, \u0915\u0902\u0927\u094b\u0902, \u0914\u0930 \u092c\u093e\u0939\u094b\u0902 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902.<\/strong><\/p> <p>\u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0940 \u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u094d\u092f\u093e \u0939\u0948?\u00a0<strong>\u0915\u094d\u0932\u093e\u0938\u093f\u0915 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0947 \u0938\u093e\u0925 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0939\u0940,<\/strong>\u00a0\u0932\u0947\u0915\u093f\u0928 \u0939\u092e \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0930\u0916\u0924\u0947 \u0939\u0948\u0902\u00a0<strong>\u0939\u092e\u093e\u0930\u0947 \u0938\u093f\u0930 \u0915\u0947 \u090a\u092a\u0930 \u0938\u0940\u0927\u093e\u0964<\/strong>\u00a0\u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u094b \u0914\u0930 \u0905\u0927\u093f\u0915 \u0915\u0920\u093f\u0928 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u092c\u093e\u0930\u092c\u0947\u0932, \u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u092f\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0917\u0947\u0902\u0926 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0935\u091c\u0928 \u091c\u094b\u0921\u093c\u0947\u0902\u0964<\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"The Overhead Squat\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/pn8mqlG0nkE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>\u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0942\u0926<\/strong><\/h3> <p>\u092f\u0939 \u090f\u0915 \u0939\u0948<strong>\u00a0\u092a\u094d\u0932\u093e\u092f\u094b\u092e\u0947\u091f\u094d\u0930\u093f\u0915 \u0906\u0902\u0926\u094b\u0932\u0928,<\/strong>\u00a0\u091c\u093f\u0938\u0915\u093e \u0905\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902<strong>\u00a0\u0906\u092a \u090f\u0930\u094b\u092c\u093f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902<\/strong>\u00a0\u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0947 \u0938\u093e\u0925\u0964 \u0907\u0938\u0932\u093f\u090f \u092f\u0939 \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948 \u0915\u093f\u00a0<strong>\u0906\u092a \u0915\u092e \u0938\u0947 \u0915\u092e \u0938\u0902\u092d\u0935 \u0938\u092e\u092f \u092e\u0947\u0902 \u0938\u0902\u092d\u0935 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u0908 \u0906\u0902\u0926\u094b\u0932\u0928\u094b\u0902 \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/strong>\u00a0\u0938\u094d\u0915\u094d\u0935\u093e\u091f \u091c\u0902\u092a \u0915\u0940 \u0924\u0915\u0928\u0940\u0915 \u0915\u094d\u092f\u093e \u0939\u0948?<strong>\u00a0\u0915\u094d\u0932\u093e\u0938\u093f\u0915 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0947 \u0938\u092e\u093e\u0928,<\/strong>\u00a0\u0932\u0947\u0915\u093f\u0928 \u091c\u092c \u091c\u092e\u0940\u0928 \u0938\u0947 \u0909\u0920\u093e\u0924\u0947 \u0939\u0948\u0902,\u00a0<strong>\u0906\u092a \u0905\u092a\u0928\u0940 \u090a\u0901\u091a\u0940 \u090f\u0921\u093c\u0940 \u0915\u0947 \u091c\u0942\u0924\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0925\u094b\u0921\u093c\u093e \u0914\u0930 \u0927\u0915\u094d\u0915\u093e \u0914\u0930 \u092c\u093e\u0939\u0930 \u0915\u0942\u0926.<\/strong>\u00a0\u0939\u092e \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u092e\u0947\u0902 \u0935\u091c\u0928 \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902 \u091c\u092c \u0915\u0947\u0935\u0932 \u0924\u092d\u0940\u00a0<strong>\u0906\u092a \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0907\u0938 \u0924\u0915\u0928\u0940\u0915 \u092e\u0947\u0902 \u092e\u0939\u093e\u0930\u0924 \u0939\u093e\u0938\u093f\u0932 \u0915\u0930 \u091a\u0941\u0915\u0947 \u0939\u0948\u0902\u0964<\/strong><\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"WORKOUT TECHNIQUE | How to safely do a Squat Jump?\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/72BSZupb-1I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>\u0926\u0940\u0935\u093e\u0930 \u092c\u0948\u0920\u094b<\/strong><\/h3> <p>\u0905\u092a\u0928\u0947 \u0938\u093e\u0925 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913\u00a0<strong>\u0926\u0940\u0935\u093e\u0930 \u092a\u0930 \u0935\u093e\u092a\u0938<\/strong>\u00a0\u0914\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u091a\u0932\u0947 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964\u00a0<strong>\u0906\u092a\u0915\u0940 \u092a\u0940\u0920 \u0914\u0930 \u0938\u093f\u0930 \u0915\u094b \u0939\u0930 \u0938\u092e\u092f \u0926\u0940\u0935\u093e\u0930 \u0915\u094b \u091b\u0942\u0928\u093e \u091a\u093e\u0939\u093f\u090f<\/strong>. \u0927\u0940\u0930\u0947\u00a0<strong>\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0926\u0940\u0935\u093e\u0930 \u0938\u0947 \u0926\u0942\u0930 \u0932\u0947 \u091c\u093e\u090f\u0902<\/strong>\u00a0\u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f\u00a0<strong>\u090f\u0915 \u092e\u0942\u0932 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0938\u094d\u0925\u093f\u0924\u093f<\/strong>\u00a0&#8211; \u0906\u092a\u0915\u0947 \u0918\u0941\u091f\u0928\u0947 90 \u0921\u093f\u0917\u094d\u0930\u0940 \u0915\u0947 \u0915\u094b\u0923 \u092a\u0930 \u092e\u0941\u0921\u093c\u0947 \u0939\u0941\u090f \u0939\u0948\u0902, \u0906\u092a\u0915\u0947 \u092a\u0948\u0930 \u0915\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u093e\u0902 \u0906\u0917\u0947 \u0915\u0940 \u0913\u0930 \u0907\u0902\u0917\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a\u0915\u0940 \u091c\u093e\u0902\u0918\u0947\u0902 \u092b\u0930\u094d\u0936 \u0915\u0947 \u0938\u092e\u093e\u0928\u093e\u0902\u0924\u0930 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902\u0964 \u0906\u092a\u0915\u094b \u091a\u093e\u0939\u093f\u090f<strong>\u00a0\u0915\u092e \u0938\u0947 \u0915\u092e \u090f\u0915 \u092e\u093f\u0928\u091f \u0915\u0947 \u0932\u093f\u090f \u0907\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0930\u0939\u0947\u0902\u0964<\/strong>\u00a0\u0924\u0941\u092e\u0938\u0947 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u00a0<strong>\u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u092a\u0930 \u090f\u0915 \u092c\u093e\u0930\u092c\u0947\u0932 \u092f\u093e \u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u0930\u0916\u0947\u0902<\/strong>\u00a0\u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u094b \u0914\u0930 \u0905\u0927\u093f\u0915 \u0915\u0920\u093f\u0928 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0939 \u090f\u0915 \u0928\u0939\u0940\u0902 \u0939\u0948\u00a0<strong>\u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0947 \u0917\u0924\u093f\u0936\u0940\u0932 \u092a\u094d\u0930\u0915\u093e\u0930,<\/strong>\u00a0\u092f\u0939 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0939\u094b\u0917\u093e\u00a0<strong>\u0905\u092a\u0928\u0940 \u091c\u093e\u0902\u0918 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0914\u0930 \u092c\u091f \u0915\u094b \u091a\u0941\u0928\u094c\u0924\u0940.<\/strong><\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"How to Do a Wall Sit | Thighs Workout\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/XULOKw4E4P4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>\u0938\u093e\u0907\u0921 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0935\u0949\u0915<\/strong><\/h3> <p>\u092b\u093f\u0930 \u0938\u0947 \u090f\u0915\u00a0<strong>\u090f\u0930\u094b\u092c\u093f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u093e \u0938\u094d\u0915\u094d\u0935\u093e\u091f\u0964<\/strong>\u00a0\u092e\u0947\u0902 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913\u00a0<strong>\u090f\u0915 \u0915\u094d\u0932\u093e\u0938\u093f\u0915 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0940 \u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f<\/strong>\u00a0\u0914\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0928\u0940\u091a\u0947 \u0915\u0940 \u0913\u0930 \u092c\u0922\u093c\u0924\u0947 \u0939\u0948\u0902\u0964 \u092b\u093f\u0930 \u092d\u0940\u00a0<strong>\u0907\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0930\u0939\u094b,<\/strong>\u00a0\u090a\u092a\u0930 \u092e\u0924 \u0909\u0920\u093e\u0913, \u0932\u0947\u0915\u093f\u0928\u00a0<strong>\u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0915\u094d\u0937 \u092e\u0947\u0902 \u090f\u0915 \u0915\u0926\u092e \u0909\u0920\u093e\u090f\u0902\u0964<\/strong>\u00a0\u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0907\u0938 \u0906\u0902\u0926\u094b\u0932\u0928 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0906\u092a\u0915\u0940 \u091c\u093e\u0902\u0918\u0947\u0902 \u0905\u092d\u0940 \u092d\u0940 \u090f\u0915 \u0939\u0940 \u090a\u0902\u091a\u093e\u0908 \u092a\u0930 \u0939\u0948\u0902\u0964 \u0924\u092c\u00a0<strong>\u092c\u093e\u090f\u0902 \u092a\u0948\u0930 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0939\u0940 \u0906\u0902\u0926\u094b\u0932\u0928 \u0915\u094b \u0926\u094b\u0939\u0930\u093e\u090f\u0902<\/strong>\u00a0\u0924\u093e\u0915\u093f\u00a0<strong>\u0906\u092a \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u0906\u0924\u0947 \u0939\u0948\u0902\u0964<\/strong>\u00a0\u0906\u092a \u0906\u0902\u0926\u094b\u0932\u0928 \u0915\u094b \u0926\u094b\u0939\u0930\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902<strong>\u00a0\u090f\u0915 \u0924\u0930\u092b \u0915\u0908 \u092c\u093e\u0930 \u0914\u0930 \u0905\u0927\u093f\u0915<\/strong>\u00a0\u0914\u0930 \u092b\u093f\u0930 \u092a\u0915\u094d\u0937\u094b\u0902 \u0938\u094d\u0935\u0948\u092a. \u0906\u092a \u090f\u0915 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u092d\u0940 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902<strong>\u00a0\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092c\u0948\u0902\u0921 \u092f\u093e \u0935\u093f\u0938\u094d\u0924\u093e\u0930\u0915<\/strong>\u00a0\u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0930\u0928\u093e \u0915\u0920\u093f\u0928 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f\u0964<\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/youtube.com\/watch?v=yrSBgbjLbog\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>\u090f\u0915\u0932 \u092a\u0948\u0930 \u0938\u094d\u0915\u094d\u0935\u093e\u091f<\/strong><\/h3> <p>\u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0906\u0926\u0930\u094d\u0936 \u0938\u094d\u0915\u094d\u0935\u093e\u091f\u00a0<strong>\u091c\u093e\u0902\u0918 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0914\u0930 \u092c\u091f \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0938\u0902\u092d\u0935 \u0935\u094d\u092f\u093e\u092f\u093e\u092e,<\/strong>\u00a0\u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u092d\u0940 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f\u00a0<strong>\u092c\u0947\u0939\u0924\u0930 \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0947\u0902\u0964<\/strong>\u00a0\u0932\u0947 \u0932\u094b\u00a0<strong>\u0906\u0930\u0902\u092d\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f<\/strong>\u00a0a \u0915\u093e<strong>\u00a0\u0915\u094d\u0932\u093e\u0938\u093f\u0915 \u0938\u094d\u0915\u094d\u0935\u093e\u091f<\/strong>\u00a0\u0914\u0930 \u092b\u093f\u0930\u00a0<strong>\u0905\u092a\u0928\u0947 \u0938\u093e\u092e\u0928\u0947 \u090f\u0915 \u092a\u0948\u0930 \u092b\u0948\u0932\u093e\u090f\u0902\u0964<\/strong>\u00a0\u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0928\u0940\u091a\u0947 \u0932\u0947 \u091c\u093e\u090f\u0902, \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902\u0964 \u0924\u0941\u092e\u0938\u0947 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948<strong>\u00a0\u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u092c\u093e\u0939\u0930 \u0928\u093f\u0915\u093e\u0932\u0947\u0902<\/strong>\u00a0\u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0938\u0902\u092d\u0935 \u0938\u0902\u0924\u0941\u0932\u0928 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f\u0964 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930 \u0930\u0916\u0947\u0902\u00a0<strong>\u0905\u092d\u0940 \u092d\u0940 \u092b\u0948\u0932\u093e \u0939\u0941\u0906 \u0939\u0948\u0964<\/strong>\u00a0\u092c\u0938 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u094d\u092f\u093e\u0926\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u094d\u0930\u093e\u0909\u091a\u00a0<strong>\u091c\u0948\u0938\u093e \u0915\u093f \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0906\u092a\u0915\u094b \u091c\u093e\u0928\u0947 \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/strong>\u00a0\u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u0938\u094d\u0935\u093f\u091a \u0928 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u00a0<strong>\u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0938\u0902\u092d\u0935 \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f\u0964<\/strong><\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Single-Leg Squat - Glute Strengthening Exercises for Runners\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/9_Ca2YRRdtE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>Pli\u00e9 \u0938\u094d\u0915\u094d\u0935\u093e\u091f<\/strong><\/h3> <p>\u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u092a\u094d\u0930\u0915\u093e\u0930<strong>\u00a0\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u091f\u094b\u0928 \u0915\u0930\u0928\u093e,<\/strong>\u00a0\u091c\u093f\u0938\u0915\u0940 \u0924\u0915\u0928\u0940\u0915 \u0939\u0948\u00a0<strong>\u0915\u094d\u0932\u093e\u0938\u093f\u0915 \u090f\u0915 \u0915\u0947 \u0938\u092e\u093e\u0928 \u092c\u093f\u0932\u094d\u0915\u0941\u0932 \u0928\u0939\u0940\u0902\u0964<\/strong>\u00a0\u090f\u0915 \u0932\u0947 \u0932\u094b\u00a0<strong>\u0938\u0942\u092e\u094b \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u091c\u0948\u0938\u0940 \u0938\u094d\u0925\u093f\u0924\u093f<\/strong>\u00a0\u090f\u0915 \u0935\u094d\u092f\u093e\u092a\u0915 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u0947 \u0938\u093e\u0925,\u00a0<strong>\u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u092b\u0948\u0932\u093e\u0928\u093e \u092f\u093e 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\u0905\u091a\u094d\u091b\u093e \u0915\u0940 \u0924\u0930\u0939?<\/strong> <\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0915\u0947 \u0932\u093f\u090f&nbsp;\u0938\u092c\u0938\u0947 \u092e\u094c\u0932\u093f\u0915 \u0914\u0930 \u0938\u092c\u0938\u0947 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0905\u092d\u094d\u092f\u093e\u0938\u091f\u094b\u0928\u093f\u0902\u0917 \u092a\u0948\u0930 \u0914\u0930 \u092c\u091f \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0939\u0948\u0902\u0964&nbsp;\u092f\u0947 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u090f\u0915&nbsp;\u0915\u0947 \u0926\u094c\u0930\u093e\u0928 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