{"id":6604,"date":"2023-12-05T03:19:57","date_gmt":"2023-12-05T03:19:57","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6604"},"modified":"2023-12-05T03:27:26","modified_gmt":"2023-12-05T03:27:26","slug":"top-10-balancing-exercises-to-improve-balance-stability","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/top-10-balancing-exercises-to-improve-balance-stability\/","title":{"rendered":"\u0938\u0902\u0924\u0941\u0932\u0928 \u0914\u0930 \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0938\u0902\u0924\u0941\u0932\u0928 \u0905\u092d\u094d\u092f\u093e\u0938"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">1. \u091f\u094d\u0930\u0940 \u092e\u0941\u0926\u094d\u0930\u093e<\/h2>\n\n\n\n<p><strong>\u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/tree-pose.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/tree-pose.jpg\" alt=\"tree pose\" class=\"wp-image-13628\"\/><\/a><\/figure>\n\n\n\n<p>\u0928\u092e\u0938\u094d\u0924\u0947 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u092e\u0941\u0921\u093c\u093e \u0939\u093e\u0925\u094b\u0902 \u0938\u0947 \u0938\u0940\u0927\u0947 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913 (\u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u091b\u093e\u0924\u0940 \u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u090f\u0915 \u0926\u0942\u0938\u0930\u0947 \u0915\u094b \u091b\u0942) \u0964<\/p>\n\n\n\n<p><strong>\u0938\u0940\u0922\u093c\u0940:<\/strong><\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u092a\u0930 \u0935\u091c\u0928 \u0936\u093f\u092b\u094d\u091f \u0915\u0930\u0947\u0902, \u0914\u0930 \u092c\u093e\u090f\u0902 \u092a\u0948\u0930 \u0915\u094b \u092c\u093e\u090f\u0902 \u092a\u0948\u0930 \u0915\u094b \u092f\u0925\u093e\u0938\u0902\u092d\u0935 \u0909\u091a\u094d\u091a \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091b\u0942\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u0920\u093e\u090f\u0902\u0964 \u0924\u0941\u0932\u093e \u092a\u0948\u0930 \u0915\u0947 \u092a\u0948\u0930 \u0915\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u0947 \u092b\u0930\u094d\u0936 \u092a\u0930 \u0907\u0902\u0917\u093f\u0924 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u0926\u094b\u0928\u094b\u0902 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u090a\u092a\u0930 \u0915\u0940 \u0913\u0930 \u0909\u0920\u093e\u090f\u0902 \u0914\u0930 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0947\u0902\u0964 \u091c\u0948\u0938\u0947-\u091c\u0948\u0938\u0947 \u0906\u092a \u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u0940 \u092c\u0947\u0939\u0924\u0930 \u092d\u093e\u0935\u0928\u093e \u0939\u093e\u0938\u093f\u0932 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0906\u092a\u0915\u094b \u0907\u0928 \u0926\u094b\u0928\u094b\u0902 \u091a\u0930\u0923\u094b\u0902 \u0915\u094b \u090f\u0915 \u0938\u093e\u0925 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0932\u094c\u091f\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 10-30 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0925\u093f\u0924\u093f \u092a\u0915\u0921\u093c\u094b\u0964 \u0926\u0942\u0938\u0930\u0940 \u0924\u0930\u092b \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964 \u092f\u0939 \u092a\u0947\u0921\u093c \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u0947 \u090f\u0915 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0947\u0917\u093e \u0964<\/p>\n\n\n\n<p><strong>\u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f:<\/strong>&nbsp;\u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092a\u0915\u094d\u0937 \u092a\u0930 3<\/p>\n\n\n\n<p><strong>\u0938\u0947\u091f:<\/strong>&nbsp;1<\/p>\n\n\n\n<p><strong>\u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0928\u094b\u091f\u094d\u0938:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u093e \u091d\u0941\u0915\u093e \u0939\u0941\u0906 \u0918\u0941\u091f\u0928\u093e \u0906\u0917\u0947 \u092e\u0941\u0921\u093c\u0924\u093e \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0907\u0938\u0947 \u0915\u092e\u0930 \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u092e\u0947\u0902 \u0924\u0928\u093e\u0935 \u092a\u0948\u0926\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u092a\u0915\u094d\u0937 \u092e\u0947\u0902 \u092c\u0922\u093c\u093e\u092f\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/li><li>\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0938\u093e\u0902\u0938 \u0932\u0947\u0902\u0964<\/li><li>\u0939\u093e\u0925 \u092e\u094b\u0921\u093c\u0928\u0947 \u0914\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u0938\u093f\u0930 \u0915\u0947 \u090a\u092a\u0930 \u0909\u0920\u093e\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f, \u0906\u092a \u0926\u0940\u0935\u093e\u0930 \u092f\u093e \u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0947 \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">2. \u092e\u093e\u0909\u0902\u091f\u0947\u0928 \u092a\u094b\u091c<\/h2>\n\n\n\n<p><strong>\u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/mountain-pose.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/mountain-pose.jpg\" alt=\"mountain pose\" class=\"wp-image-13629\"\/><\/a><\/figure>\n\n\n\n<p>\u092a\u0915\u094d\u0937\u094b\u0902 \u0914\u0930 \u092a\u0948\u0930 3-5 \u0907\u0902\u091a \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u092a\u0930 \u0939\u093e\u0925\u094b\u0902 \u0938\u0947 \u0938\u0940\u0927\u0947 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913 \u0964 \u091c\u092e\u0940\u0928 \u0915\u094b \u092e\u091c\u092c\u0942\u0924\u0940 \u0938\u0947 \u0906\u0930\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u092a\u0948\u0930 \u0915\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0914\u0930 \u090f\u0915\u092e\u093e\u0924\u094d\u0930 \u0915\u094b \u092b\u0948\u0932\u093e\u090f\u0902, \u0914\u0930 \u091c\u093f\u0924\u0928\u093e \u0938\u0902\u092d\u0935 \u0939\u094b \u0938\u0915\u0947 \u091c\u092e\u0940\u0928 \u0915\u0947 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0938\u0924\u0939 \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u0915\u094b \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p><strong>\u0938\u0940\u0922\u093c\u0940:<\/strong><\/p>\n\n\n\n<p>\u0927\u0940\u0930\u0947 \u0938\u0947 \u0926\u094b\u0928\u094b\u0902 \u092a\u0915\u094d\u0937\u094b\u0902 \u092a\u0930 20 \u0921\u093f\u0917\u094d\u0930\u0940 \u0915\u093e \u090f\u0915 \u0915\u094b\u0923 \u092c\u0928\u093e\u0928\u0947 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u092c\u0917\u093c\u0932 \u092e\u0947\u0902 \u0909\u0920\u093e, \u0932\u093f\u092b\u094d\u091f \u0914\u0930 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u090a\u092a\u0930 \u0915\u0940 \u0913\u0930 \u0927\u0915\u094d\u0915\u093e \u0964 \u091c\u0948\u0938\u0947 \u0939\u0940 \u0906\u092a \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0940 \u0917\u0947\u0902\u0926\u094b\u0902 \u092a\u0930 \u0905\u092a\u0928\u093e \u0935\u091c\u0928 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0940 \u091f\u0916\u0928\u094b\u0902 \u0914\u0930 \u0918\u0941\u091f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0924\u0928\u093e\u0935 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u091c\u092c\u0915\u093f \u0906\u092a\u0915\u0940 \u092a\u0940\u0920 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 10-30 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0925\u093f\u0924\u093f \u092a\u0915\u0921\u093c\u094b \u0914\u0930 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u0906 \u091c\u093e\u090f\u0902\u0964<\/p>\n\n\n\n<p><strong>\u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f:<\/strong>&nbsp;\u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092a\u0915\u094d\u0937 \u092a\u0930 3<\/p>\n\n\n\n<p><strong>\u0938\u0947\u091f:<\/strong>&nbsp;1<\/p>\n\n\n\n<p><strong>\u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0928\u094b\u091f\u094d\u0938:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0938\u093e\u0902\u0938 \u0932\u0947\u0902\u0964<\/li><li>\u0906\u092a \u0936\u0941\u0930\u0942 \u092e\u0947\u0902 \u090f\u0915 \u0926\u0940\u0935\u093e\u0930 \u092f\u093e \u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0947 \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/li><\/ul>\n\n\n\n<p>\u0905\u0927\u093f\u0915 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f&nbsp;<a href=\"https:\/\/workouttrends.com\/tadasana-mountain-pose\" target=\"_blank\" rel=\"noreferrer noopener\">\u092e\u093e\u0909\u0902\u091f\u0947\u0928 \u092a\u094b\u091c (\u0924\u093e\u0921\u093c\u0938\u093e\u0928\u093e)<\/a>&nbsp;\u092a\u0922\u093c\u0947\u0902 \u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. \u092c\u0948\u0932\u0947\u0902\u0938 \u0935\u0949\u0915<\/h2>\n\n\n\n<p><strong>\u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/balance-walk.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/balance-walk.jpg\" alt=\"balance walk\" class=\"wp-image-13630\"\/><\/a><\/figure>\n\n\n\n<p>\u092a\u0915\u094d\u0937\u094b\u0902, \u0915\u0902\u0927\u0947 \u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u0915\u0947 \u0932\u093f\u090f \u0939\u0925\u093f\u092f\u093e\u0930 \u0909\u0920\u093e\u090f\u0902 \u0914\u0930 \u0938\u0940\u0927\u0947 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913\u0964<\/p>\n\n\n\n<p><strong>\u0915\u0926\u092e:<\/strong><br>\u0906\u092a \u0915\u0947 \u0906\u0917\u0947 \u090f\u0915 \u091c\u0917\u0939 \u091a\u0941\u0928\u0947\u0902 \u0914\u0930 \u0906\u092a \u091a\u0932\u0928\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u094d\u0925\u093f\u0930 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u0938 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0964 \u0926\u0942\u0938\u0930\u0947 \u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u090f\u0915 \u092a\u0948\u0930 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0938\u0940\u0927\u0940 \u0930\u0947\u0916\u093e \u092e\u0947\u0902 \u091a\u0932\u094b, \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u090f\u0915 \u090f\u0915 \u0939\u0935\u093e\u0908 \u0924\u0902\u0917 \u0930\u0938\u094d\u0938\u0940 \u092a\u0930 \u0915\u0930\u0924\u093e \u0939\u0948 \u0964 \u091c\u0948\u0938\u0947 \u0939\u0940 \u0906\u092a \u091a\u0932\u0924\u0947 \u0939\u0948\u0902, \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u092a\u0948\u0930 \u0909\u0920\u093e\u090f\u0902\u0964 \u0906\u0917\u0947 \u092c\u0922\u093c\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 1 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0930\u0941\u0915\u0947\u0902 \u0964 20 \u091a\u0930\u0923\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0926\u094b\u0939\u0930\u093e\u090f\u0902, \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u092c\u093e\u0930\u0940 \u0926\u0947\u0902\u0964 \u0907\u0938\u0915\u0947 \u092c\u093e\u0926 \u092a\u0940\u091b\u0947 \u0915\u0940 \u0913\u0930 \u092d\u0940 \u0910\u0938\u093e \u0939\u0940 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p><strong>\u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0928\u094b\u091f\u094d\u0938:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0938\u093e\u0902\u0938 \u0932\u0947\u0902\u0964<\/li><li>\u0906\u092a \u0936\u0941\u0930\u0942 \u092e\u0947\u0902 \u090f\u0915 \u0926\u0940\u0935\u093e\u0930 \u0915\u0947 \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">4. \u090f\u0921\u093c\u0940 \u0938\u0947 \u092a\u0948\u0926\u0932 \u091a\u0932\u0928\u093e<\/h2>\n\n\n\n<p><strong>\u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/heel-to-toe-walk.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/heel-to-toe-walk.jpg\" alt=\"heel to toe walk\" class=\"wp-image-13634\"\/><\/a><\/figure>\n\n\n\n<p>\u0926\u0942\u0938\u0930\u0947 \u092a\u0948\u0930 \u0915\u0947 \u092a\u0948\u0930 \u0915\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0915\u0947 \u0920\u0940\u0915 \u0938\u093e\u092e\u0928\u0947 \u090f\u0915 \u092a\u0948\u0930 \u0915\u0940 \u090f\u0921\u093c\u0940 \u0930\u0916\u0947\u0902\u0964 \u0906\u092a\u0915\u0940 \u090f\u0921\u093c\u0940 \u0914\u0930 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u091b\u0942\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u092f\u093e \u0932\u0917\u092d\u0917 \u091b\u0942\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p><strong>\u0938\u0940\u0922\u093c\u0940:<\/strong><\/p>\n\n\n\n<p>\u0906\u092a \u0915\u0947 \u0906\u0917\u0947 \u090f\u0915 \u091c\u0917\u0939 \u091a\u0941\u0928\u0947\u0902, \u0914\u0930 \u0906\u092a \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u092a \u091a\u0932\u0928\u0947 \u0938\u094d\u0925\u093f\u0930 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u0938 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0964 \u090f\u0915 \u0915\u0926\u092e \u0909\u0920\u093e\u090f\u0902\u0964 \u0905\u092a\u0928\u0947 \u0926\u0942\u0938\u0930\u0947 \u092a\u0948\u0930 \u0915\u0947 \u092a\u0948\u0930 \u0915\u0947 \u092a\u0948\u0930 \u0915\u0947 \u0905\u0902\u0926\u0930 \u0905\u092a\u0928\u0940 \u090f\u0921\u093c\u0940 \u0930\u0916\u094b\u0964 20 \u0915\u0926\u092e \u0906\u0917\u0947 \u0914\u0930 \u092a\u0940\u091b\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/p>\n\n\n\n<p><strong>\u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0928\u094b\u091f\u094d\u0938:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0938\u093e\u0902\u0938 \u0932\u0947\u0902\u0964<\/li><li>\u0906\u092a \u0936\u0941\u0930\u0942 \u092e\u0947\u0902 \u090f\u0915 \u0926\u0940\u0935\u093e\u0930 \u0915\u0947 \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">5. \u0905\u091c\u0940\u092c \u0915\u0941\u0930\u094d\u0938\u0940 \u092e\u0941\u0926\u094d\u0930\u093e<\/h2>\n\n\n\n<p><strong>\u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/awkward-chair-pose.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/awkward-chair-pose.jpg\" alt=\"awkward chair pose\" class=\"wp-image-13631\"\/><\/a><\/figure>\n\n\n\n<p>\u092a\u0915\u094d\u0937\u094b\u0902 \u0914\u0930 \u092a\u0948\u0930 \u0915\u0902\u0927\u0947 \u091a\u094c\u0921\u093c\u093e\u0908 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u092a\u0930 \u0939\u093e\u0925\u094b\u0902 \u0938\u0947 \u0938\u0940\u0927\u0947 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913 \u0964 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930 \u0915\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0914\u0930 \u090f\u0915\u092e\u093e\u0924\u094d\u0930 \u092a\u094d\u0930\u0938\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u091c\u092e\u0940\u0928 \u092e\u091c\u092c\u0942\u0924\u0940 \u0938\u0947 \u0906\u0930\u093e\u092e \u092a\u0915\u0921\u093c, \u0914\u0930 \u0938\u0902\u092d\u0935 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u092e\u0940\u0928 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u094d\u092f\u093e\u0926\u093e \u0938\u0924\u0939 \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0964<\/p>\n\n\n\n<p><strong>\u0938\u0940\u0922\u093c\u0940:<\/strong><\/p>\n\n\n\n<p>\u0918\u0941\u091f\u0928\u094b\u0902 \u0914\u0930 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u094b \u091d\u0941\u0915\u093e\u0924\u0947 \u0939\u0941\u090f \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u090a\u092a\u0930 \u0915\u0940 \u0913\u0930 \u0909\u0920\u093e\u090f\u0902\u0964 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0928\u0940\u091a\u0947 \u0915\u0940 \u0913\u0930 \u0927\u0915\u0947\u0932\u0947\u0902\u0964 \u091c\u0948\u0938\u093e \u0915\u093f \u0906\u092a \u092a\u0948\u0930\u094b\u0902 \u0915\u0940 \u0917\u0947\u0902\u0926\u094b\u0902 \u092a\u0930 \u0905\u092a\u0928\u0947 \u0935\u091c\u0928 \u0915\u094b \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0905\u092a\u0928\u0940 \u091c\u093e\u0902\u0918\u094b\u0902 \u0914\u0930 \u092c\u091b\u0921\u093c\u094b\u0902 \u092e\u0947\u0902 \u0924\u0928\u093e\u0935 \u0915\u094b \u0928\u094b\u091f\u093f\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 10-30 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0925\u093f\u0924\u093f \u092a\u0915\u0921\u093c\u094b \u0914\u0930 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u0906 \u091c\u093e\u090f\u0902\u0964<\/p>\n\n\n\n<p><strong>\u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f:<\/strong>&nbsp;3<\/p>\n\n\n\n<p><strong>\u0938\u0947\u091f:<\/strong>&nbsp;1<\/p>\n\n\n\n<p><strong>\u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0928\u094b\u091f\u094d\u0938:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0938\u093e\u0902\u0938 \u0932\u0947\u0902\u0964<\/li><li>\u0906\u092a \u0936\u0941\u0930\u0942 \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0938\u093e\u092e\u0928\u0947 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u0915\u093f\u0938\u0940 \u0926\u0940\u0935\u093e\u0930 \u092f\u093e \u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0947 \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">6. \u0909\u0928\u094d\u092e\u0942\u0932\u0928 \u092e\u0941\u0926\u094d\u0930\u093e<\/h2>\n\n\n\n<p><strong>\u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/elimination-pose.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/elimination-pose.jpg\" alt=\"elimination pose\" class=\"wp-image-13632\"\/><\/a><\/figure>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0915\u0902\u0927\u0947 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913 \u0914\u0930 \u0939\u093e\u0925 \u0928\u092e\u0938\u094d\u0924\u0947 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u092e\u0941\u0921\u093c\u093e (\u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u091b\u093e\u0924\u0940 \u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u090f\u0915 \u0926\u0942\u0938\u0930\u0947 \u0915\u094b \u091b\u0942) \u0964 \u090f\u0915 \u0915\u094b\u0923 \u092e\u0947\u0902 \u092c\u093e\u0939\u0930 \u0915\u0940 \u0913\u0930 \u092e\u0941\u0921\u093c \u092a\u0948\u0930\u0964<\/p>\n\n\n\n<p><strong>\u0938\u0940\u0922\u093c\u0940:<\/strong><\/p>\n\n\n\n<p>\u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0914\u0930 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u094b \u092e\u094b\u0921\u093c\u0947\u0902\u0964 \u091c\u092c \u0924\u0915 \u0906\u092a \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u091d\u0941\u0915\u0928\u0947 \u0930\u0916\u094b\u0964 \u0906\u0926\u0930\u094d\u0936 \u0938\u094d\u0925\u093f\u0924\u093f \u092b\u0930\u094d\u0936 \u0938\u0947 4-5 \u0907\u0902\u091a \u090a\u092a\u0930 \u0939\u0948\u0964 \u0906\u092a\u0915\u0947 \u0939\u093e\u0925 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0938\u0947 \u0925\u094b\u0921\u093c\u0940 \u0926\u0942\u0930 \u0939\u094b\u0928\u0947 \u091a\u093e\u0939\u093f\u090f\u0964 10-30 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0925\u093f\u0924\u093f \u092a\u0915\u0921\u093c\u094b \u0914\u0930 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u0906 \u091c\u093e\u090f\u0902\u0964<\/p>\n\n\n\n<p><strong>\u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f:<\/strong>&nbsp;3<\/p>\n\n\n\n<p><strong>\u0938\u0947\u091f:<\/strong>&nbsp;1<\/p>\n\n\n\n<p><strong>\u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0928\u094b\u091f\u094d\u0938:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0938\u093e\u0902\u0938 \u0932\u0947\u0902\u0964<\/li><li>\u0906\u092a \u0938\u093e\u092e\u0928\u0947 \u0938\u0947 \u0915\u093f\u0938\u0940 \u0926\u0940\u0935\u093e\u0930 \u0915\u0947 \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">7. \u0938\u094d\u0915\u094d\u0935\u093e\u091f<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/squats.jpg\" alt=\"\u0938\u094d\u0915\u094d\u0935\u093e\u091f\" class=\"wp-image-13611\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">8. \u0915\u094b\u092c\u0932\u0938\u094d\u091f\u094b\u0928\u094d\u0938\/\u091f\u094d\u0930\u0947\u0932 \u0935\u0949\u0915\u093f\u0902\u0917 \u092a\u0930 \u091a\u0932\u0928\u093e<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/walking.jpg\" srcset=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/walking.jpg?w=300 300w, https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/walking.jpg?resize=150%2C150 150w\" alt=\"\u091a\u0932\u0928\u093e\" width=\"300\" height=\"300\"><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">9. \u092a\u094d\u0932\u0948\u0902\u0915 \u092a\u094b\u091c<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/plank.jpg\" alt=\"\u092a\u091f\u0930\u093e\" class=\"wp-image-13614\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">10. \u0938\u094d\u091f\u0948\u0902\u0921\u093f\u0902\u0917 \u0938\u093e\u0907\u0921 \u0932\u0947\u0917 \u0932\u093f\u092b\u094d\u091f<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/standing-leg-side-lift.jpg\" alt=\"\u0938\u094d\u091f\u0948\u0902\u0921\u093f\u0902\u0917 \u0932\u0947\u0917 \u0938\u093e\u0907\u0921 \u0932\u093f\u092b\u094d\u091f\" class=\"wp-image-13615\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>1. \u091f\u094d\u0930\u0940 \u092e\u0941\u0926\u094d\u0930\u093e \u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f: \u0928\u092e\u0938\u094d\u0924\u0947 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u092e\u0941\u0921\u093c\u093e \u0939\u093e\u0925\u094b\u0902 \u0938\u0947 \u0938\u0940\u0927\u0947 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913 (\u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u091b\u093e\u0924\u0940 \u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u090f\u0915 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6606,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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