{"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\/hi\/30-best-exercises-to-increase-height-2\/","title":{"rendered":"\u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f 30 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0905\u092d\u094d\u092f\u093e\u0938"},"content":{"rendered":"<\/p>\n<p>\u0924\u093e\u091c\u094d\u091c\u0941\u092c \u0915\u0948\u0938\u0947 18 \u0915\u0947 \u092c\u093e\u0926 \u0924\u0947\u091c\u0940 \u0938\u0947 \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f? \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c \u0930\u0939\u0940 \u0939\u0948 \u090f\u0915 \u092c\u0921\u093c\u0940 \u092c\u093e\u0924 \u0939\u0948? \u091c\u093c\u0930\u0941\u0930\u0940 \u0928\u0939\u0940\u0902! \u092f\u0939 \u0938\u092c \u0915\u0936\u0947\u0930\u0941\u0915\u0940 \u091c\u094b \u0917\u0941\u0930\u0941\u0924\u094d\u0935\u093e\u0915\u0930\u094d\u0937\u0923 \u0914\u0930 \u0917\u0930\u0940\u092c \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u0940 \u0906\u0926\u0924\u094b\u0902 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948 \u092a\u0930 \u0921\u093f\u0915\u0902\u092a\u094d\u0930\u0947\u0936\u0928 \u0915\u094b \u0939\u091f\u093e\u0928\u0947 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0939\u0948 \u0964 \u092e\u093e\u0928\u0935 \u0936\u0930\u0940\u0930 \u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u092a\u0930\u094d\u092f\u093e\u0935\u0930\u0923, \u0939\u093e\u0930\u094d\u092e\u094b\u0928, \u091c\u0940\u0928 \u0914\u0930 \u092a\u094b\u0937\u0923 \u091c\u0948\u0938\u0947 \u0915\u0908 \u0915\u093e\u0930\u0915\u094b\u0902 \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0907\u0928 \u092a\u094d\u0930\u092d\u093e\u0935\u094b\u0902 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u0932\u0921\u093c\u0928\u093e \u0915\u0920\u093f\u0928 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0905\u0938\u0902\u092d\u0935 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u092f\u0926\u093f \u0906\u092a \u090f\u0915 \u092e\u091c\u092c\u0942\u0924 \u0926\u0943\u0922\u093c \u0938\u0902\u0915\u0932\u094d\u092a \u0939\u0948, \u0924\u094b \u0906\u092a \u0905\u092a\u0928\u0947 \u092e\u0927\u094d\u092f \u092c\u093f\u0938\u0935\u093e\u0902 \u0926\u0936\u093e \u092e\u0947\u0902 \u092d\u0940 \u0905\u092a\u0928\u0940 \u090a\u0902\u091a\u093e\u0908 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0924\u0947\u091c\u0940 \u0938\u0947 \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0914\u0930 \u0932\u0902\u092c\u0947 \u092c\u0922\u093c\u0928\u0947 \u0915\u0947 \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0924\u0930\u0940\u0915\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0905\u091a\u094d\u091b\u0947 \u0938\u0947\u0935\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0915\u092a\u0932\u093f\u0902\u0917 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u0930\u0915\u0947 \u092a\u094d\u0930\u092d\u093e\u0935 \u0915\u094b \u0924\u093e\u0932\u092e\u0947\u0932 \u092c\u0928\u093e\u090f\u0902 &#8211; \u0906\u092a \u0905\u092a\u0928\u0940 \u090a\u0902\u091a\u093e\u0908 \u0915\u094b \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0930\u0942\u092a \u0938\u0947 \u091c\u094b\u0921\u093c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u200d<\/p>\n<p>\u092f\u0939\u093e\u0902 \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u093e \u0924\u0930\u0940\u0915\u093e \u092c\u0924\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964<\/p>\n<ol>\n<li><strong>\u092a\u0947\u0932\u094d\u0935\u093f\u0915 \u0936\u093f\u092b\u094d\u091f<\/strong><\/li>\n<\/ol>\n<p>\u0906\u092a \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0926\u093f\u0928 \u0915\u0947 \u0915\u093f\u0924\u0928\u0947 \u0918\u0902\u091f\u0947 \u092c\u0948\u0920\u0924\u0947 \u0939\u0948\u0902? \u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u092c\u0939\u0941\u0924 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948? \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u093e \u092c\u0926\u0932\u0924\u093e \u0906\u0915\u093e\u0930 \u0914\u0930 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0905\u0938\u0902\u0924\u0941\u0932\u0928 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0928\u0947 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u094b\u0924\u093e \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092a\u0947\u0932\u094d\u0935\u093f\u0915 \u0936\u093f\u092b\u094d\u091f \u092c\u0948\u0920\u0928\u0947 \u0915\u0947 \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092a\u0930\u093f\u0923\u093e\u092e\u094b\u0902 \u0938\u0947 \u0926\u0942\u0930 \u092c\u094b\u0932\u092c\u093e\u0932\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u0964 \u092f\u0939 \u0928\u093f\u091a\u0932\u0940 \u0930\u0940\u0922\u093c \u0915\u0940 \u0935\u0915\u094d\u0930\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948, \u0914\u0930 \u090a\u092a\u0930\u0940 \u092a\u0940\u0920 \u0915\u0940; \u0906\u092a\u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u0915\u094b \u092c\u0922\u093c\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u200d<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u092b\u0930\u094d\u0936 \u092a\u0930 \u0915\u0902\u0927\u0947 \u092b\u094d\u0932\u0948\u091f \u0915\u0947 \u0938\u093e\u0925 \u091a\u091f\u093e\u0908 \u092a\u0930 \u091d\u0942\u0920 \u092c\u094b\u0932\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0915\u093f\u0928\u093e\u0930\u094b\u0902 \u092a\u0930 \u092b\u0948\u0932\u093e\u090f \u0930\u0916\u0947\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u092e\u094b\u0921\u093c\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0928\u093f\u0924\u0902\u092c\u094b\u0902 \u0915\u0947 \u0915\u0930\u0940\u092c \u0916\u0940\u0902\u091a\u0947\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u094b \u0906\u0930\u094d\u0915 \u0915\u0930\u0947\u0902 \u0924\u093e\u0915\u093f \u0936\u094d\u0930\u094b\u0923\u093f \u0915\u094b \u0939\u091f\u093e \u0932\u093f\u092f\u093e \u091c\u093e\u090f\u0964<\/li>\n<li>\u0928\u093f\u0924\u0902\u092c\u094b\u0902 \u0915\u094b \u091f\u0915 \u0915\u0930\u0947\u0902 \u0914\u0930 \u092a\u0948\u0930\u094b\u0902 \u0914\u0930 \u0915\u0902\u0927\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0935\u091c\u0928 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u0926\u0947\u0902\u0964<\/li>\n<li>\u0915\u092e \u0938\u0947 \u0915\u092e 30 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0925\u093f\u0924\u093f \u092a\u0915\u0921\u093c\u094b \u0914\u0930 \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/li>\n<\/ul>\n<ol start=\"2\">\n<li><strong>\u0932\u091f\u0915\u093e<\/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>\u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u0947 \u0938\u092e\u0930\u094d\u0925\u0928 \u0938\u0947 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0932\u091f\u0915\u093e\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092b\u0948\u0932\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964 \u0906\u092e \u0924\u094c\u0930 \u092a\u0930, \u0932\u094b\u0917 \u090f\u0915 \u092c\u093e\u0930 \u0932\u091f\u0915\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u090a\u0902\u091a\u093e\u0908 \u090f\u0915 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u092e\u0940\u0932 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u094b \u0932\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0926\u094b \u092f\u093e \u0924\u0940\u0928 \u092a\u0941\u0932 \u0905\u092a \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0915 \u092c\u093e\u0930 \u0916\u0940\u0902\u091a \u0928\u0939\u0940\u0902 \u0939\u0948? \u0915\u094b\u0908 \u0938\u092e\u0938\u094d\u092f\u093e \u0928\u0939\u0940\u0902 \u090f\u0915 \u092a\u0947\u0921\u093c \u0915\u0940 \u091f\u0939\u0928\u0940 \u0916\u0940\u0902\u091a \u0964 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u092e\u091c\u092c\u0942\u0924 \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0947 \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u093e \u0935\u091c\u0928 \u0932\u0947 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0906\u0916\u093f\u0930\u0915\u093e\u0930, \u0906\u092a \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u094b \u0917\u093f\u0930\u0928\u093e \u0914\u0930 \u0905\u092a\u0928\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u0924\u094b\u0921\u093c\u0928\u093e \u0928\u0939\u0940\u0902 \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u090a\u092a\u0930 \u0915\u0942\u0926 \u0914\u0930 \u092c\u093e\u0930 \u092a\u0930 \u0932\u091f\u0915\u093e\u0964<\/li>\n<li>\u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0914\u0930 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u094b \u0938\u0940\u0927\u093e \u0930\u0916\u0947\u0902\u0964<\/li>\n<li>30 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0930\u0939\u0947\u0902\u0964<\/li>\n<li>\u0907\u0938\u0947 \u0930\u094b\u091c\u093e\u0928\u093e \u0915\u092e \u0938\u0947 \u0915\u092e \u0924\u0940\u0928 \u092c\u093e\u0930 \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/li>\n<\/ul>\n<ol start=\"3\">\n<li><strong>\u0938\u093f\u0902\u0917\u0932 \u0932\u0947\u0917 \u0939\u0949\u092a\u093f\u0902\u0917<\/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>\u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u0949\u092a\u093f\u0902\u0917 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u092e\u091c\u0947\u0926\u093e\u0930 \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964 \u092f\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0906\u092a\u0915\u0947 \u092a\u0947\u091f \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u090f\u0915 \u092c\u0921\u093c\u0940 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0915\u0938\u0930\u0924 \u0915\u093e \u0935\u093e\u0926\u093e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u200d<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u0926\u0938 \u092c\u093e\u0930 \u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u092a\u0948\u0930 \u092a\u0930 \u0939\u0949\u092a \u0915\u0930\u0947\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u0947 \u0906\u0915\u093e\u0936 \u0915\u0940 \u0913\u0930 \u0907\u0936\u093e\u0930\u093e \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0938\u094d\u0925\u093f\u0924\u093f\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u092a\u0930 \u0907\u0938\u0940 \u0924\u0930\u0939 \u0939\u0949\u092a \u0964<\/li>\n<\/ul>\n<ol start=\"4\">\n<li><strong>\u092a\u093f\u0932\u094d\u0932\u093e \u092e\u0941\u0926\u094d\u0930\u093e<\/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>\u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092f\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0906\u092a\u0915\u0940 \u0930\u0940\u0922\u093c, \u092a\u0948\u0930 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092b\u094d\u0932\u0947\u0915\u094d\u0938 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u0932\u0902\u092c\u093e \u092c\u0922\u093c\u0924\u093e \u0939\u0948\u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u0905\u092a\u0928\u0947 \u0938\u092d\u0940 \u091a\u094c\u0915\u094b\u0902 &#8211; \u0939\u093e\u0925, \u0914\u0930 \u0918\u0941\u091f\u0928\u094b\u0902 &#8211; \u091a\u091f\u093e\u0908 \u092a\u0930 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u0947 \u0938\u093e\u0925 \u0936\u0941\u0930\u0942 \u0915\u0930\u094b\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u0932\u093e\u0907\u0928\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u092a\u0902\u091c\u094b\u0902 \u0915\u094b \u0909\u0932\u091d\u093e\u090f\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0915\u0941\u091b \u0907\u0902\u091a \u0906\u0917\u0947 \u092c\u0922\u093c\u093e\u090f\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0906\u0927\u0947 \u0930\u093e\u0938\u094d\u0924\u0947 \u092a\u0940\u091b\u0947 \u092b\u0948\u0932\u093e\u090f\u0902 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u092e\u0947\u0902 \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0916\u093f\u0902\u091a\u093e\u0935 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0947\u0902\u0964<\/li>\n<li>\u0907\u0938 \u092a\u094b\u091c\u0940\u0936\u0928 \u0915\u094b 60 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0939\u094b\u0932\u094d\u0921 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0930\u093f\u0932\u0948\u0915\u094d\u0938 \u0915\u0930\u0947\u0902\u0964<\/li>\n<\/ul>\n<ol start=\"5\">\n<li><strong>\u0938\u093e\u0907\u0921 \u0938\u094d\u091f\u094d\u0930\u0947\u091a<\/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>\u0938\u093e\u0907\u0921 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u0928\u0947 \u0914\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u0932\u092e\u094d\u092c\u0940 \u092d\u0940 \u0915\u0930 \u0926\u0947\u0917\u093e\u0964 \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092f\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092b\u0948\u0932\u093e \u0939\u0948 \u0914\u0930 \u0907\u0902\u091f\u0930\u0915\u094b\u0938\u094d\u091f\u0932 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u090f\u0915 \u0924\u0930\u092b \u0916\u093f\u0902\u091a\u093e\u0935 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f, \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u094b \u0932\u0917\u0924\u093e \u0939\u0948 \u0915\u093f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0940 \u0924\u0930\u092b \u0938\u0947 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0938\u0947 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u0947 \u0924\u0915 \u0916\u0940\u0902\u091a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090a\u0902\u091a\u093e\u0908 \u0935\u0943\u0926\u094d\u0927\u093f \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u0938\u092b\u0932 \u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u090f\u0915 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0940\u0927\u0947 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u090f\u0915 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0938\u093f\u0930 \u092a\u0930 \u0916\u0940\u0902\u091a\u092a\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u0915\u094b \u0926\u093e\u0908\u0902 \u0913\u0930 \u092e\u094b\u0921\u093c\u0947\u0902\u0964<\/li>\n<li>20 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0916\u093f\u0902\u091a\u093e\u0935 \u092a\u0915\u0921\u093c\u094b \u0914\u0930 \u0936\u0941\u0930\u0942 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u091c\u093e\u0913 \u0964<\/li>\n<li>\u0926\u094b \u092c\u093e\u0930 \u0916\u093f\u0902\u091a\u093e\u0935 \u0926\u094b\u0939\u0930\u093e\u090f\u0902 \u0914\u0930 \u0935\u093f\u092a\u0930\u0940\u0924 \u0926\u093f\u0936\u093e \u092e\u0947\u0902 \u0916\u093f\u0902\u091a\u093e\u0935 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0915\u094d\u0937\u094b\u0902 \u0915\u094b \u0938\u094d\u0935\u093f\u091a \u0915\u0930\u0947\u0902\u0964<\/li>\n<\/ul>\n<ol start=\"6\">\n<li><strong>\u0915\u092e \u0932\u0941\u0902\u091c \u0906\u0930\u094d\u0915<\/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>\u092a\u0940\u0920 \u0914\u0930 \u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u0915\u094b \u091d\u0941\u0915\u093e\u0928\u0947 \u0938\u0947 \u0939\u092e\u0947\u0936\u093e \u0906\u092a\u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u0924\u0940 \u0930\u0939\u0947\u0917\u0940\u0964 \u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u0915\u094b \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0920\u093f\u0928 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0915\u092e \u091d\u092a\u091f\u094d\u091f\u093e \u091a\u093e\u092a \u0915\u0947 \u0938\u093e\u0925 \u0906\u092a \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u094b \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u092e\u091c\u092c\u0942\u0924 \u0914\u0930 \u0916\u093f\u0902\u091a\u093e\u0935 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0906\u092a\u0915\u0947 \u092a\u0948\u0930\u094b\u0902 \u0914\u0930 \u0915\u0902\u0927\u0947 \u0915\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u0932\u0902\u092c\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u0905\u092a\u0928\u0940 \u0926\u094b\u0928\u094b\u0902 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0938\u0947 \u0932\u0949\u0915 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u0924\u0915 \u092b\u0948\u0932\u093e\u090f\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u0915\u094b \u092e\u094b\u0921\u093c\u0947\u0902 \u0914\u0930 \u0938\u094d\u091f\u0947\u092a 1 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u092a\u0948\u0930 \u0915\u094b \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0947\u0902 \u0964<\/li>\n<li>\u091c\u0939\u093e\u0902 \u0924\u0915 \u0939\u094b \u0938\u0915\u0947 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0947\u0902 \u0914\u0930 30 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u092a\u094b\u091c \u092e\u0947\u0902 \u0930\u0939\u0947\u0902\u0964 \u0926\u0942\u0938\u0930\u0940 \u0924\u0930\u092b\u00a0\u092d\u0940 \u0910\u0938\u093e \u0939\u0940 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n<ol start=\"7\">\n<li><strong>\u0915\u094b\u092c\u0930\u093e \u0916\u093f\u0902\u091a\u093e\u0935<\/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>\u0915\u094b\u092c\u0930\u093e \u092e\u0941\u0926\u094d\u0930\u093e \u0930\u0940\u0922\u093c \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0915\u0902\u0927\u0947, \u091b\u093e\u0924\u0940 \u0914\u0930 \u092a\u0947\u091f \u092e\u0947\u0902 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092b\u0948\u0932\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u0905\u092a\u0928\u0947 \u091a\u0947\u0939\u0930\u0947 \u0915\u0947 \u0938\u093e\u0925 \u092b\u0930\u094d\u0936 \u092a\u0930 \u0932\u0947\u091f \u091c\u093e\u090f\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u094b\u0902 \u0915\u0947 \u0928\u0940\u091a\u0947 \u092b\u0930\u094d\u0936 \u092a\u0930 \u0930\u0916\u0947\u0902\u0964<\/li>\n<li>\u090f\u0915 \u090a\u0902\u091a\u093e \u0915\u094b\u0923 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u094b \u091a\u093e\u092a \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0940 \u0920\u094b\u0921\u093c\u0940 \u0909\u0920\u093e\u090f\u0902\u0964<\/li>\n<li>\u091c\u0939\u093e\u0902 \u0924\u0915 \u0938\u0902\u092d\u0935 \u0939\u094b \u0935\u093e\u092a\u0938 \u0906\u0930\u094d\u0915 \u0914\u0930 \u0915\u092e \u0938\u0947 \u0915\u092e 30 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<li>\u092a\u093e\u0902\u091a \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0936\u0941\u0930\u0942 \u092e\u0947\u0902 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0938\u093e\u0925 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u092b\u0940 \u0905\u091a\u094d\u091b\u093e \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/li>\n<\/ul>\n<ol start=\"8\">\n<li><strong>\u091f\u0939\u0932\u0928\u093e<\/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>\u091c\u0949\u0917\u093f\u0902\u0917 \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948 \u091c\u093f\u0938\u0947 \u0906\u092a \u092f\u093e\u0926 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092c\u0947\u0924\u093e\u092c \u0939\u0948\u0902\u0964 \u091c\u0949\u0917\u093f\u0902\u0917 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u092a\u0948\u0930 \u0915\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0924\u0940 \u0939\u0948\u0964 \u091c\u0949\u0917\u093f\u0902\u0917 \u0906\u092a\u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0926\u0942 \u0915\u0940 \u0924\u0930\u0939 \u0915\u093e\u092e \u0915\u0930\u0924\u0940 \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u091c\u092c \u092f\u094c\u0935\u0928 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u092f\u093e \u0909\u0938\u0915\u0947 \u0920\u0940\u0915 \u092c\u093e\u0926 \u0907\u0938\u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0947\u0902\u0964<\/p>\n<ol start=\"9\">\n<li><strong>\u0915\u0942\u0926 \u0914\u0930 \u0932\u0902\u0918\u0928<\/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>\u092f\u0926\u093f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0928\u093e \u090f\u0915 \u0915\u0920\u093f\u0928 \u0915\u093e\u092e \u0939\u0948 \u0924\u094b \u0915\u0941\u091b \u0939\u0948 \u0915\u093f \u0906\u092a \u0915\u0941\u091b \u092e\u091c\u093c\u093e \u0939\u0948, \u091c\u092c\u0915\u093f \u0905\u092a\u0928\u0947 \u092b\u093f\u091f\u0928\u0947\u0938 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u093e \u0939\u0948 \u0964 \u0915\u0942\u0926\u0928\u0947 \u0910\u0938\u0940 \u0939\u0940 \u090f\u0915 \u092c\u093e\u0924 \u0939\u0948 \u0964 \u0905\u0927\u093f\u0915 \u092c\u093e\u0930 \u0906\u092a \u0905\u0927\u093f\u0915 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0939\u0948 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u0938\u092b\u0932 \u0939\u094b\u0917\u093e \u0915\u0942\u0926 \u0915\u0940 \u0938\u0902\u0916\u094d\u092f\u093e \u0964 \u0915\u0942\u0926 \u0915\u0908 \u092e\u093e\u092f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 &#8211; \u091f\u094d\u0930\u0948\u092e\u094d\u092a\u094b\u0932\u093f\u0928 \u0915\u0942\u0926 \u092f\u093e \u090f\u0915 \u0930\u0938\u094d\u0938\u0940 \u0932\u0902\u0918\u0928\u0964 \u0926\u094b\u0928\u094b\u0902 \u0915\u0940 \u092e\u0926\u0926 \u0938\u0947 \u0906\u092a \u0905\u092a\u0928\u0940 \u0905\u0927\u093f\u0915\u0924\u092e \u090a\u0902\u091a\u093e\u0908 \u0924\u0915 \u092a\u0939\u0941\u0902\u091a \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u0915\u0942\u0926\u0924\u0947 \u0938\u092e\u092f, \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u0947 \u0926\u094b\u0928\u094b\u0902 \u092a\u0948\u0930 \u090f\u0915 \u0939\u0940 \u0938\u092e\u092f \u092e\u0947\u0902 \u0938\u0924\u0939 \u091b\u094b\u0921\u093c \u0926\u0947\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u090f\u0915 \u0939\u0940 \u0938\u092e\u092f \u092e\u0947\u0902 \u0938\u0924\u0939 \u092a\u0930 \u0909\u0924\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<\/ul>\n<ol start=\"10\">\n<li><strong>\u0935\u0930\u094d\u091f\u093f\u0915\u0932 \u091d\u0941\u0915\u0924\u093e \u0939\u0948<\/strong><\/li>\n<\/ol>\n<p>\u090a\u0930\u094d\u0927\u094d\u0935\u093e\u0927\u0930 \u091d\u0941\u0915\u0924\u093e \u092c\u091b\u0921\u093c\u0947 \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u090a\u0930\u094d\u0927\u094d\u0935\u093e\u0927\u0930 \u0926\u093f\u0936\u093e \u092e\u0947\u0902 \u0935\u093f\u0938\u094d\u0924\u093e\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0928\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938 \u0924\u0930\u0939 \u0906\u092a\u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0925\u094b\u0921\u093c\u093e \u0905\u0932\u0917 \u0938\u094d\u0925\u093f\u0924\u093f \u0964<\/li>\n<li>\u0928\u0940\u091a\u0947 \u0915\u0940 \u0913\u0930 \u091d\u0941\u0915\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u091d\u0941\u0915\u093e\u090f \u092c\u093f\u0928\u093e \u092b\u0930\u094d\u0936 \u0915\u094b \u091b\u0942\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964<\/li>\n<\/ul>\n<ol start=\"11\">\n<li><strong>\u0916\u0921\u093c\u0947 \u0916\u093f\u0902\u091a\u093e\u0935<\/strong><\/li>\n<\/ol>\n<p>\u092f\u0939 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0935\u0930\u094d\u091f\u093f\u0915\u0932 \u092c\u0947\u0902\u0921 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u0947 \u0938\u092e\u093e\u0928 \u0939\u0948\u0964 \u092b\u0930\u094d\u0915 \u0938\u093f\u0930\u094d\u092b \u0907\u0924\u0928\u093e \u0939\u0948 \u0915\u093f \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0905\u0932\u0917 \u0930\u0916\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f \u0916\u0921\u093c\u0947 \u0939\u094b\u0915\u0930 \u0906\u092a\u0915\u094b \u0909\u0928\u094d\u0939\u0947\u0902 \u091c\u094d\u0935\u093e\u0907\u0928 \u0915\u0930\u0924\u0947 \u0930\u0939\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0964 \u0905\u0917\u0932\u0947 \u0915\u0926\u092e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902, \u092e\u094b\u0921\u093c \u0914\u0930 \u0905\u092a\u0928\u0947 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u091b\u0942\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u094b\u0964 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u093e \u0930\u0916\u0928\u093e \u0928 \u092d\u0942\u0932\u0947\u0902\u0964<\/p>\n<ol start=\"12\">\n<li><strong>\u0938\u093e\u0907\u0921 \u091d\u0941\u0915\u0924\u093e \u0939\u0948<\/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>\u0938\u093e\u0907\u0921 \u091d\u0941\u0915\u0924\u093e \u0915\u092e\u0930 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0916\u0940\u0902\u091a\u0928\u0947 \u0914\u0930 \u092e\u0942\u0930\u094d\u0924\u093f\u0915\u0932\u093e \u0915\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u093e \u0939\u0948\u0964 \u092f\u0939 \u0938\u093e\u0907\u0921 \u090f\u092c\u094d\u0938 \u0935\u0949\u0932 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u0915\u094b\u0930 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u0906\u092a\u0915\u0940 \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u0915\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u094b \u0924\u0947\u091c \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a \u0921\u092e\u094d\u092c\u0932\u094d\u0938 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u092b\u0930\u094d\u0936 \u092a\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u092b\u094d\u0932\u0948\u091f \u0915\u0947 \u0938\u093e\u0925 \u0916\u0921\u093c\u0940 \u0916\u0921\u093c\u0940 \u0939\u094b \u091c\u093e\u0913 \u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092c\u0917\u093c\u0932 \u092e\u0947\u0902 \u092e\u094b\u0921\u093c\u0947\u0902 \u0914\u0930 \u091c\u0939\u093e\u0902 \u0924\u0915 \u0939\u094b \u0938\u0915\u0947 \u0916\u093f\u0902\u091a\u093e\u0935 \u0915\u0930\u0947\u0902\u0964<\/li>\n<li>30 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0925\u093f\u0924\u093f \u092a\u0915\u0921\u093c\u094b\u0964<\/li>\n<li>\u0907\u0938\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0926\u0942\u0938\u0930\u0940 \u0924\u0930\u092b \u0938\u0947 \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/li>\n<\/ul>\n<ol start=\"13\">\n<li><strong>\u0924\u0948\u0930\u0928\u093e<\/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>\u0924\u0948\u0930\u093e\u0915\u0940 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902, \u0936\u0930\u0940\u0930 \u0914\u0930 \u092c\u093e\u0939\u094b\u0902 \u0915\u093e \u092a\u0942\u0930\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u092c\u0928\u093e\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0924\u093e\u0915\u0924 \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947, \u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0915\u0938\u0930\u0924 \u0938\u0924\u094d\u0930\u094b\u0902 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0917\u0930\u094d\u092e\u0940 \u0914\u0930 \u092a\u0938\u0940\u0928\u0947 \u0938\u0947 \u092c\u091a\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0924\u0948\u0930\u093e\u0915\u0940 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u0948\u0964 \u092c\u094d\u0930\u0947\u0938\u094d\u091f\u0938\u094d\u091f\u094d\u0930\u094b\u0915 \u0905\u092a\u0928\u0940 \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0909\u092a\u092f\u0941\u0915\u094d\u0924 \u0924\u0948\u0930\u093e\u0915\u0940 \u0936\u0948\u0932\u0940 \u0939\u0948\u0964<\/p>\n<ol start=\"14\">\n<li><strong>\u091f\u094b \u0932\u093f\u092b\u094d\u091f\u094d\u0938<\/strong><\/li>\n<\/ol>\n<p>\u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0940\u0927\u0947 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930 \u0915\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u092a\u0930 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913 \u0914\u0930 \u090f\u0915 \u0938\u093e\u0925 \u090a\u092a\u0930 \u0924\u0915 \u092a\u0939\u0941\u0902\u091a\u0928\u0947 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u092e\u0947\u0902 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0916\u093f\u0902\u091a\u093e\u0935 \u0964 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a \u090f\u0915 \u0926\u0940\u0935\u093e\u0930 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u0916\u0921\u093c\u0947 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u091b\u0924 \u0915\u0940 \u0913\u0930 \u092a\u0939\u0941\u0902\u091a\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0909\u091a\u094d\u091a \u0938\u094d\u0925\u093e\u0928 \u0926\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u0948 \u0914\u0930 \u0915\u094b\u0908 \u0938\u0939\u093e\u0930\u093e \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u092a\u094d\u0930\u0925\u093e\u0913\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u0914\u0930 \u0938\u092c\u0938\u0947 \u0905\u0928\u094d\u092f \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u092c\u0947\u0939\u0924\u0930 \u092a\u0930\u093f\u0923\u093e\u092e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n<ol start=\"15\">\n<li><strong>\u092d\u0942\u092e\u093f \u0924\u0948\u0930\u093e\u0915\u0940<\/strong><\/li>\n<\/ol>\n<p>\u0915\u094d\u092f\u093e \u0906\u092a\u0928\u0947 \u0915\u092d\u0940 \u092a\u0942\u0932 \u0938\u0947 \u092c\u093e\u0939\u0930 \u0924\u0948\u0930\u093e\u0915\u0940 \u0938\u094b\u091a\u093e \u0939\u0948? \u092d\u0942\u092e\u093f \u0924\u0948\u0930\u093e\u0915\u0940 \u0915\u094b \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0936\u0941\u0937\u094d\u0915 \u092d\u0942\u092e\u093f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0907\u0938 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u093e \u092e\u0915\u0938\u0926 \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u093e \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u091a\u0940\u0932\u0947\u092a\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u093e \u0939\u0948\u0964 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u094b \u0925\u094b\u0921\u093c\u093e \u0914\u0930 \u0915\u0920\u093f\u0928 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u0915\u0947 \u0928\u0940\u091a\u0947 \u090f\u0915 \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0917\u0947\u0902\u0926 \u0930\u0916\u0915\u0930 \u0939\u0940 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/h4>\n<ul>\n<li>\u090f\u0915 \u0938\u092a\u093e\u091f \u0938\u0924\u0939 \u092a\u0930 \u0932\u0947\u091f \u091c\u093e\u090f\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u090f\u0915-\u090f\u0915 \u0915\u0930\u0915\u0947 \u090a\u092a\u0930 \u0909\u0920\u093e\u090f\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0938\u093e\u092e\u0928\u0947 \u0915\u0940 \u0913\u0930 \u092b\u0948\u0932\u093e\u090f\u0902 \u0914\u0930 \u0924\u0948\u0930\u093e\u0915\u0940 \u0915\u0947 \u0938\u092e\u093e\u0928 \u0905\u092a\u0928\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u0940 \u0928\u0915\u0932 \u0915\u0930\u0947\u0902\u0964 \u0906\u0938\u0928 \u0935\u0939\u0940 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0938\u093f\u0935\u093e\u092f \u0907\u0938\u0915\u0947 \u0915\u093f \u0906\u092a \u091c\u092e\u0940\u0928 \u092a\u0930 \u0939\u0948\u0902 \u0928 \u0915\u093f \u092a\u093e\u0928\u0940 \u092e\u0947\u0902\u0964<\/li>\n<\/ul>\n<ol start=\"16\">\n<li><strong>\u092a\u0948\u0930 \u090a\u092a\u0930<\/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>\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u093e \u0906\u092a\u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u0930\u0932 \u0914\u0930 \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948\u0964 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928, \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u092c\u0922\u093c\u093e\u092f\u093e \u091c\u093e\u090f\u0917\u093e\u0964 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928, \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0916\u0940\u0902\u091a \u0915\u0940 \u090f\u0915 \u091c\u093c\u094b\u0930\u0926\u093e\u0930 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u091c\u093e\u0928\u093e \u0939\u0948, \u0914\u0930 \u0906\u092a \u0905\u092a\u0928\u0940 \u090a\u0902\u091a\u093e\u0908 \u092e\u0947\u0902 \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u0941\u0927\u093e\u0930 \u0926\u0947\u0916\u0947\u0902\u0917\u0947 \u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u0905\u092a\u0928\u0947 \u091a\u0947\u0939\u0930\u0947 \u0914\u0930 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0932\u0947\u091f \u091c\u093e\u090f\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u0947 \u0915\u093f\u0928\u093e\u0930\u094b\u0902 \u092a\u0930 \u0930\u0916\u0947\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u0947 \u090f\u0915 \u0938\u093e\u0925 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0947 \u0926\u094b\u0928\u094b\u0902 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u092f\u0925\u093e\u0938\u0902\u092d\u0935 \u090a\u0902\u091a\u093e \u0909\u0920\u093e\u090f\u0902\u0964<\/li>\n<li>\u092f\u0926\u093f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u094b \u0924\u094b \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0938\u0947 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0947\u0902\u0964<\/li>\n<li>60 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u091a\u0932\u0928\u0947 \u0935\u093e\u0932\u0940 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0915\u0947 \u0938\u093e\u0925 \u0932\u0917\u092d\u0917 10 \u092e\u093f\u0928\u091f \u0924\u0915 \u0907\u0938\u0947 \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/li>\n<\/ul>\n<ol start=\"17\">\n<li><strong>\u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915 \u0932\u0947\u0917 \u0915\u093f\u0915<\/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>\u092f\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 &#8220;\u0924\u093e\u090f \u0915\u094d\u0935\u094b\u0928 \u0921\u094b&#8221; \u0938\u0947 \u090f\u0915 \u0935\u094d\u092f\u0941\u0924\u094d\u092a\u0928\u094d\u0928 \u0939\u0948 &#8211; \u0915\u094b\u0930\u093f\u092f\u093e\u0908 \u092e\u093e\u0930\u094d\u0936\u0932 \u0906\u0930\u094d\u091f, \u0932\u0947\u0917-\u0915\u093f\u0915 \u0915\u0940 \u0935\u093f\u0936\u0947\u0937\u0924\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0939 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0930\u0915\u094d\u0937\u093e\u0924\u094d\u092e\u0915 \u0915\u0926\u092e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0906\u092a\u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u200d<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u0938\u0940\u0927\u0947 \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u091a\u091f\u093e\u0908 \u092a\u0930 \u0916\u0921\u093c\u0947 \u0939\u094b\u0915\u0930 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0947\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u0915\u094b \u090a\u092a\u0930 \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0905\u0927\u093f\u0915\u0924\u092e \u0924\u0915 \u092b\u0948\u0932\u093e\u090f\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0940 \u092e\u0941\u091f\u094d\u0920\u0940 \u0924\u0902\u0917 \u0915\u0930\u0915\u0947 \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u0947 \u092a\u093e\u0938 \u0930\u0916\u0947\u0902\u0964<\/li>\n<li>\u0932\u0917\u092d\u0917 30 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0906\u0915\u093e\u0936 \u0932\u093e\u0924 \u092e\u093e\u0930 \u0936\u0941\u0930\u0942 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u092a\u0948\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0907\u0938 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u094b \u0926\u094b\u0939\u0930\u093e\u0928\u0947\u0964<\/li>\n<\/ul>\n<ol start=\"18\">\n<li><strong>\u091c\u093e\u0917\u094b \u0916\u0940\u0902\u091a<\/strong><\/li>\n<\/ol>\n<p>\u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917 \u0905\u092d\u094d\u092f\u093e\u0938 \u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0909\u0928\u0915\u0940 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u0940\u092e\u093e \u0938\u0947 \u092c\u093e\u0939\u0930 \u0932\u0947 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u0914\u0930, \u091c\u092c \u0906\u092a \u091c\u093e\u0917\u0924\u0947 \u0939\u0948\u0902, \u0935\u0947 \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0938\u0941\u092c\u0939 \u0916\u0940\u0902\u091a \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u0947 \u0907\u0902\u091f\u0930\u0935\u0930\u094d\u091f\u0947\u092c\u094d\u0930\u0932 \u0921\u093f\u0938\u094d\u0915 \u092e\u0947\u0902 \u0924\u0930\u0932 \u092a\u0926\u093e\u0930\u094d\u0925 \u0915\u0947 \u092e\u0941\u0915\u094d\u0924 \u092c\u0939\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u092f\u0926\u093f \u0907\u0928 \u0921\u093f\u0938\u094d\u0915 \u0938\u0902\u0915\u0941\u091a\u093f\u0924 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u0947 \u0915\u0936\u0947\u0930\u0941\u0915\u0940 \u0915\u0947 \u092c\u0940\u091a \u0915\u0940 \u091c\u0917\u0939 \u0938\u093f\u0915\u0941\u0921\u093c\u0924\u0940 \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u093e \u0928\u0939\u0940\u0902 \u0915\u0930\u0947\u0917\u0940\u0964 \u092f\u0926\u093f \u0921\u093f\u0938\u094d\u0915 \u0915\u093e \u0935\u093f\u0938\u094d\u0924\u093e\u0930 \u0939\u094b\u0924\u093e \u0939\u0948, \u0924\u094b \u0906\u092a \u0925\u094b\u0921\u093c\u093e \u0932\u0902\u092c\u093e \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u200d<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u0905\u092a\u0928\u0947 \u0938\u093f\u0930 \u092a\u0930 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u093e \u0935\u093f\u0938\u094d\u0924\u093e\u0930\u0964 \u0935\u093f\u0938\u094d\u0924\u093e\u0930 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092c\u0932 \u0914\u0930 \u0916\u093f\u0902\u091a\u093e\u0935 \u0915\u093e \u092a\u094d\u0930\u092f\u094b\u0917 \u0915\u0930\u0947\u0902\u0964 30 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0916\u093f\u0902\u091a\u093e\u0935 \u092a\u0915\u0921\u093c\u094b, \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u0930\u093e\u092e, \u0914\u0930 \u092b\u093f\u0930 \u0938\u0947 \u0916\u0940\u0902\u091a\u094b \u0964<\/li>\n<li>\u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u092a\u0930 \u0938\u0940\u0927\u0947 \u0932\u0947\u091f\u0947 \u0939\u0941\u090f \u0915\u0947 \u0938\u093e\u0925 \u0936\u0941\u0930\u0942 \u0915\u0930\u094b \u0964 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925 \u0914\u0930 \u092a\u0948\u0930 \u092c\u0922\u093c\u093e\u090f\u0902 \u0924\u093e\u0915\u093f \u0906\u0915\u093e\u0936 \u0924\u0915 \u092a\u0939\u0941\u0902\u091a \u0938\u0915\u0947\u0964 15 \u0938\u0947 20 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u092a\u0915\u0921\u093c\u094b \u0914\u0930 \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/li>\n<\/ul>\n<ol start=\"19\">\n<li><strong>\u0917\u094d\u0932\u0942\u091f\u094d\u0938 \u0914\u0930 \u0939\u093f\u092a \u092c\u094d\u0930\u093f\u091c<\/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>\u092f\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u092e\u0947\u0902 \u0932\u091a\u0940\u0932\u093e\u092a\u0928 \u0938\u0941\u0927\u093e\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092a\u0941\u0932 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f, \u0906\u092a \u0939\u093f\u092a \u092b\u094d\u0932\u0947\u0915\u094d\u0938\u0930 \u0915\u094b \u092b\u0948\u0932\u093e\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0906\u092a\u0915\u0940 \u092a\u0940\u0920 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0914\u0930 \u091c\u093e\u0902\u0918\u094b\u0902 \u0915\u0947 \u092a\u0940\u091b\u0947 \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u092a\u0930 \u091d\u0942\u0920 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0928\u0940\u091a\u0947 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u091f\u0916\u0928\u0947 \u0939\u0921\u093c\u092a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0914\u0930 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u094b \u0909\u0920\u093e\u090f\u0902 \u0924\u093e\u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092b\u0930\u094d\u0936 \u0915\u0947 \u0938\u092e\u093e\u0928\u093e\u0902\u0924\u0930 \u092c\u0928\u093e \u0938\u0915\u0947\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0938\u0947 \u0905\u092a\u0928\u0947 \u0927\u0921\u093c \u0915\u094b \u0909\u0920\u093e\u0915\u0930 \u0938\u092e\u093e\u092a\u094d\u0924 \u0915\u0930\u0947\u0902 \u0924\u093e\u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0916\u0940\u0902\u091a \u0930\u0939\u0947 \u0939\u0948\u0902\u0964<\/li>\n<\/ul>\n<ol start=\"20\">\n<li><strong>\u092b\u0949\u0930\u0935\u0930\u094d\u0921 \u0938\u094d\u092a\u093e\u0907\u0928 \u0938\u094d\u091f\u094d\u0930\u0947\u091a<\/strong><\/li>\n<\/ol>\n<p>\u092f\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 \u092a\u0940\u0920, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917 \u0914\u0930 \u092a\u0947\u091f \u0915\u094b \u0932\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u0938\u0940\u0927\u0947 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0932\u0902\u092c\u093e \u092c\u0948\u0920\u094b\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u0938\u0947 \u0925\u094b\u0921\u093c\u093e \u091a\u094c\u0921\u093c\u093e \u092b\u0948\u0932\u093e\u090f\u0902\u0964<\/li>\n<li>\u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0932\u0902\u092c\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u092a \u0905\u092a\u0928\u0940 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u0947 \u0906\u0927\u093e\u0930 \u0938\u0947 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948 \u092c\u0948\u0920\u094b \u0964<\/li>\n<li>\u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u092b\u0948\u0932\u093e\u090f\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u0902\u0932\u0917\u094d\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u090f\u0921\u093c\u0940 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u092a\u0939\u0941\u0902\u091a\u0947\u0902\u0964<\/li>\n<li>\u0907\u0938 \u0924\u0930\u0939 \u0938\u0947 \u092e\u0941\u0926\u094d\u0930\u093e \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u0940 \u092a\u0940\u0920 \u090f\u0915 \u0938\u0940 \u0905\u092a\u0928\u0947 \u0915\u092e \u092a\u0947\u091f \u092c\u093e\u0939\u0930 \u0938\u094d\u0915\u0942\u092a\u093f\u0902\u0917 \u0915\u0940 \u0924\u0930\u0939 \u090f\u0915 \u092d\u094d\u0930\u092e \u0926\u0947 \u092b\u093e\u0930\u094d\u092e \u0915\u093e \u0930\u0942\u092a\u094b\u0902 \u0964<\/li>\n<\/ul>\n<ol start=\"21\">\n<li><strong>\u092c\u093f\u0932\u094d\u0932\u0940 \u090a\u0902\u091f \u092c\u0948\u0915\u0938\u094d\u091f\u094d\u0930\u0947\u091a<\/strong><\/li>\n<\/ol>\n<p>\u0905\u0917\u0930 \u0906\u092a \u0905\u092a\u0928\u0940 \u0939\u093e\u0907\u091f \u092c\u0922\u093c\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u0947\u0915\u094d\u0937\u093e \u0928\u0939\u0940\u0902 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947\u0964 \u092c\u093f\u0932\u094d\u0932\u0940-\u090a\u0902\u091f \u092c\u0948\u0915\u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0906\u092a\u0915\u0940 \u092a\u0940\u0920 \u092e\u0947\u0902 \u0915\u0920\u094b\u0930\u0924\u093e \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915\u0926\u092e \u0938\u0939\u0940 \u0939\u0948\u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0914\u0930 \u0918\u0941\u091f\u0928\u094b\u0902 \u092a\u0930 \u0906\u0930\u093e\u092e \u0915\u0930\u0947\u0902, \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u094b \u0906\u0930\u094d\u0915 \u0915\u0930\u0947\u0902 \u0924\u093e\u0915\u093f \u0906\u092a\u0915\u0940 \u0930\u0940\u0922\u093c-\u0915\u093e\u0920 (\u0928\u093f\u091a\u0932\u093e), \u091b\u093e\u0924\u0940 (\u092e\u0927\u094d\u092f) \u0914\u0930 \u0917\u0930\u094d\u092d\u093e\u0936\u092f \u0917\u094d\u0930\u0940\u0935\u093e (\u090a\u092a\u0930\u0940) \u090f\u0915 \u0938\u093e\u0925 \u092c\u0922\u093c\u093e\u090f\u0902\u0964 \u0907\u0938\u0947 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0914\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0915\u0930\u0947\u0902\u0964<\/li>\n<li>\u0924\u0940\u0928 \u0938\u0947 \u091a\u093e\u0930 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u092a\u094b\u091c\u0940\u0936\u0928 \u092e\u0947\u0902 \u0930\u0939\u0947\u0902 \u0914\u0930 \u092a\u093e\u0902\u091a \u092f\u093e \u091b\u0939 \u092c\u093e\u0930 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/li>\n<\/ul>\n<ol start=\"22\">\n<li><strong>\u092e\u0924\u094d\u0938\u094d\u092f\u093e\u0902\u0917\u0928\u093e \u0916\u093f\u0902\u091a\u093e\u0935<\/strong><\/li>\n<\/ol>\n<p>\u092e\u0941\u0916\u094d\u092f \u0930\u0942\u092a \u0938\u0947, \u092f\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 \u0906\u092a\u0915\u0947 \u0907\u0902\u091f\u0930\u0915\u094b\u0938\u094d\u091f\u0932 \u0914\u0930 \u0915\u0902\u0927\u0947 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092b\u0948\u0932\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u0902\u0932\u0917\u094d\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0906\u0938\u0928 \u0938\u0941\u0927\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u092f\u0939 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0939\u0948\u0964 \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u091d\u0941\u0915\u0947 \u0939\u0941\u090f \u0915\u0902\u0927\u094b\u0902 \u0938\u0947 \u091a\u0932\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0905\u0928\u0941\u091a\u093f\u0924 \u092e\u0941\u0926\u094d\u0930\u093e\u090f\u0902 \u0906\u092a\u0915\u094b \u0915\u092e \u0926\u093f\u0916\u0924\u0940 \u0939\u0948\u0902\u0964 \u0924\u094b, \u092e\u0924\u094d\u0938\u094d\u092f\u093e\u0902\u0917\u0928\u093e \u0916\u093f\u0902\u091a\u093e\u0935 \u0906\u092a \u0938\u0940\u0927\u0947 \u091a\u0932\u0928\u0947 \u0914\u0930 \u0932\u0902\u092c\u0947 \u0926\u0947\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u092c\u093e\u0908\u0902 \u0913\u0930 \u0928\u0940\u091a\u0947 \u091d\u0941\u0915\u0947 \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092c\u0948\u0920 \u091c\u093e\u0913<\/li>\n<li>\u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u0939\u093e\u0925 \u0938\u0947 \u0905\u092a\u0928\u0947 \u091f\u0916\u0928\u094b\u0902 \u092a\u0930 \u092a\u0915\u0921\u093c\u094b<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u0939\u093e\u0925 \u0915\u094b \u092c\u0922\u093c\u093e\u090f\u0902, \u0935\u093f\u0938\u094d\u0924\u093e\u0930 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0938\u093f\u0930 \u092a\u0930 \u092a\u0939\u0941\u0902\u091a\u0947\u0902<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0927\u0921\u093c \u0915\u0947 \u0926\u093e\u0908\u0902 \u0913\u0930 \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0916\u093f\u0902\u091a\u093e\u0935 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0947\u0902\u0964 20 \u0938\u0947 30 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u092a\u0915\u0921\u093c\u094b\u0964 \u0926\u0942\u0938\u0930\u0940 \u0924\u0930\u092b \u092d\u0940 \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/li>\n<\/ul>\n<ol start=\"23\">\n<li><strong>\u0938\u093e\u0907\u0915\u0932 \u091a\u0932\u093e\u0928\u093e<\/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>\u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u0915\u093f\u0936\u094b\u0930\u093e\u0935\u0938\u094d\u0925\u093e \u092e\u0947\u0902 \u0939\u0948\u0902, \u0924\u094b \u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u0932\u093e\u0928\u093e \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u093e \u0938\u0939\u0940 \u0909\u092e\u094d\u0930 \u0939\u0948\u0964 \u0905\u092a\u0928\u0940 \u0915\u093f\u0936\u094b\u0930\u093e\u0935\u0938\u094d\u0925\u093e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0905\u092a\u0928\u0940 \u090a\u0902\u091a\u093e\u0908 \u092e\u0947\u0902 \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0905\u0902\u0924\u0930 \u0932\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0915\u093f\u0936\u094b\u0930 \u0935\u0939 \u0938\u092e\u092f \u0939\u094b\u0924\u093e \u0939\u0948 \u091c\u092c \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0932\u094b\u0917 \u0905\u0927\u093f\u0915\u0924\u092e \u090a\u0902\u091a\u093e\u0908 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964\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\">\u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u0932\u093e\u0928\u093e<\/a>\u00a0\u0915\u093f\u0936\u094b\u0930\u093e\u0935\u0938\u094d\u0925\u093e \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948 \u0924\u093e\u0915\u093f \u0909\u0928\u0915\u0947 \u092a\u0948\u0930\u094b\u0902 \u092e\u0947\u0902 \u0916\u093f\u0902\u091a\u093e\u0935 \u0939\u094b \u0914\u0930 \u0909\u0928\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0915\u0941\u091b \u0907\u0902\u091a \u091c\u094b\u0921\u093c\u093e \u091c\u093e \u0938\u0915\u0947\u0964<\/p>\n<ol start=\"24\">\n<li><strong>\u091c\u0902\u092a \u0938\u094d\u0915\u094d\u0935\u093e\u091f<\/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>\u0915\u0942\u0926 \u0905\u092d\u094d\u092f\u093e\u0938, \u0915\u0942\u0926 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0915\u0940 \u0924\u0930\u0939, \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0924\u0930\u0940\u0915\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0902\u0964 \u092f\u0939 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0914\u0930 \u091c\u094b\u0921\u093c\u094b\u0902 \u0915\u0940 \u0915\u0902\u0921\u0940\u0936\u0928\u093f\u0902\u0917 \u0915\u094b \u0938\u092a\u094b\u0930\u094d\u091f \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u200d<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u090f\u0915 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u0947 \u0938\u093e\u0925 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902, \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u0917\u0947 \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u093e \u092a\u0921\u093c \u0930\u0939\u093e \u0939\u0948\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u091d\u0941\u0915\u093e\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u094b \u0935\u093e\u092a\u0938 \u0914\u0930 \u0928\u0940\u091a\u0947 \u0915\u092e \u0915\u0930\u0915\u0947 \u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b \u092c\u0948\u0920\u0928\u093e \u092e\u0947\u0902 \u0915\u092e \u0915\u0930\u0947\u0902\u0964<\/li>\n<li>\u090f\u0915 \u091b\u0932\u093e\u0902\u0917 \u0936\u0941\u0930\u0942 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0906\u092a \u092c\u0948\u0920\u0928\u093e \u0938\u0947 \u092c\u093e\u0939\u0930 \u0906\u0928\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0915\u0921\u093c\u0940 \u092e\u0947\u0939\u0928\u0924 \u0921\u094d\u0930\u093e\u0907\u0935\u0964<\/li>\n<\/ul>\n<ol start=\"25\">\n<li><strong>\u0915\u094b\u092c\u0930\u093e \u0916\u093f\u0902\u091a\u093e\u0935<\/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>\u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0915\u094b\u092c\u0930\u093e \u0938\u093e\u0902\u092a \u0915\u094b\u092c\u0930\u093e \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u094b \u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948? \u092f\u0939 \u092a\u094b\u091c \u0915\u094b\u092c\u0930\u093e \u0938\u093e\u0902\u092a \u0938\u0947 \u092e\u093f\u0932\u0924\u093e-\u091c\u0941\u0932\u0924\u093e \u0939\u0948 \u091c\u092c \u0909\u0938\u0915\u093e \u0938\u093f\u0930 \u0909\u0920\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0909\u0938\u0915\u0940 \u0917\u0930\u094d\u0926\u0928 \u092b\u0948\u0932\u0924\u0940 \u0939\u0948\u0964 \u092f\u0939 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0906\u092a\u0915\u0947 \u090f\u092c\u094d\u0938 \u0915\u094b \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0916\u093e\u0938\u0924\u094c\u0930 \u092a\u0930 \u092b\u0947\u092e\u0938 \u0939\u0948\u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u0915\u0902\u0927\u0947 \u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u092a\u0930 \u092b\u0930\u094d\u0936 \u092e\u0947\u0902 \u0926\u092c\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092b\u0930\u094d\u0936 \u092a\u0930 \u0905\u092a\u0928\u0947 \u091a\u0947\u0939\u0930\u0947 \u0915\u0947 \u0928\u0940\u091a\u0947 \u0932\u0947\u091f \u091c\u093e\u090f\u0902\u0964<\/li>\n<li>\u091c\u093f\u0924\u0928\u093e \u0938\u0902\u092d\u0935 \u0939\u094b \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0906\u0930\u094d\u0915 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u093e \u0935\u093f\u0938\u094d\u0924\u093e\u0930 \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u091b\u0924 \u0915\u0940 \u0913\u0930 \u0905\u092a\u0928\u0947 \u0938\u093f\u0930 \u0932\u093f\u092b\u094d\u091f \u0964<\/li>\n<li>30 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u094b \u092a\u0915\u0921\u093c\u094b, \u0914\u0930 \u0906\u0930\u093e\u092e \u0915\u0930\u094b\u0964<\/li>\n<\/ul>\n<ol start=\"26\">\n<li><strong>\u0928\u0940\u091a\u0947 \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u093e \u092a\u0921\u093c \u0915\u0941\u0924\u094d\u0924\u093e<\/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>\u0928\u0940\u091a\u0947 \u0915\u0940 \u092e\u0941\u0926\u094d\u0930\u093e \u090f\u0915 \u0909\u0932\u094d\u091f\u093e \u0935\u0930\u094d\u0923\u092e\u093e\u0932\u093e &#8211; \u0935\u0940 \u091c\u0948\u0938\u093e \u0926\u093f\u0916\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u092a\u0942\u0930\u0940 \u092a\u0940\u0920 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0940 \u092a\u0940\u0920 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092e\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938 \u0924\u0930\u0939 \u0939\u0948 \u0915\u093f \u0905\u092a\u0928\u0947 \u0939\u093e\u0925 \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u094b\u0902 \u092a\u0930 \u0939\u0948-\u091a\u094c\u0921\u093c\u093e\u0908 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u092a\u0930 \u0939\u0948 \u091a\u094c\u0921\u093c\u093e\u0908 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0964<\/li>\n<li>\u092b\u0930\u094d\u0936 \u0915\u094b \u0926\u0942\u0930 \u092a\u0941\u0936 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0915\u0902\u0927\u094b\u0902 \u0914\u0930 \u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u0902\u0932\u0917\u094d\u0928 \u0915\u0930\u0947\u0902, \u091c\u092c\u0915\u093f \u091b\u0924 \u0915\u0940 \u0913\u0930 \u0905\u092a\u0928\u0940 \u091f\u0947\u0932\u092c\u094b\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902<\/li>\n<li>\u092c\u093e\u0939\u094b\u0902, \u0915\u0902\u0927\u094b\u0902, \u0932\u0948\u091f\u094d\u0938 \u0914\u0930 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u092e\u0947\u0902 \u090f\u0915 \u0915\u094b\u092e\u0932 \u0916\u093f\u0902\u091a\u093e\u0935 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0947\u0902\u0964<\/li>\n<\/ul>\n<ol start=\"27\">\n<li><strong>\u092c\u0930\u094d\u0921 \u0921\u0949\u0917<\/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>\u092c\u0930\u094d\u0921 \u0921\u0949\u0917 \u092e\u0941\u0916\u094d\u092f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948 \u091c\u094b \u092a\u0940\u0920 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0940 \u0924\u093e\u0915\u0924 \u0914\u0930 \u0938\u0902\u0924\u0941\u0932\u0928 \u092a\u0930 \u091c\u094b\u0930 \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u093f\u0930 \u0938\u0947 \u091c\u093e\u0902\u0918\u094b\u0902 \u0924\u0915 \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0916\u093f\u0902\u091a\u093e\u0935 \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u090f\u0915 \u092a\u0941\u0936-\u0905\u092a \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u0947 \u0938\u093e\u0925 \u092e\u0941\u0926\u094d\u0930\u093e \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902, \u0932\u0947\u0915\u093f\u0928 \u091c\u092e\u0940\u0928 \u092a\u0930 \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925\u0964<\/li>\n<li>\u092b\u0930\u094d\u0936 \u0915\u0947 \u090a\u092a\u0930 \u090f\u0915 \u092a\u0948\u0930 \u0909\u0920\u093e\u090f\u0902, \u0914\u0930 \u0907\u0938\u0947 \u092a\u0940\u091b\u0947 \u092c\u0922\u093c\u093e\u090f\u0902\u0964<\/li>\n<li>\u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0947 \u0935\u093f\u092a\u0930\u0940\u0924 \u0939\u093e\u0925 \u0915\u094b \u092b\u0930\u094d\u0936 \u0938\u0947 \u0909\u0920\u093e\u090f\u0902, \u0914\u0930 \u0909\u0938 \u0939\u093e\u0925 \u0915\u094b \u0906\u092a\u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u092c\u0922\u093c\u093e\u090f\u0902\u0964<\/li>\n<li>\u0915\u0941\u091b \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0925\u093f\u0924\u093f \u092a\u0930 \u092a\u0915\u0921\u093c \u0914\u0930 \u0926\u0942\u0938\u0930\u0940 \u0924\u0930\u092b \u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0926\u094b\u0939\u0930\u093e\u0928\u0947 \u0964<\/li>\n<\/ul>\n<ol start=\"28\">\n<li><strong>\u0909\u0932\u091f\u093e \u091f\u0947\u092c\u0932 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c<\/strong><\/li>\n<\/ol>\n<p>\u0936\u0930\u0940\u0930 \u0915\u0947 \u0917\u0941\u0930\u0941\u0924\u094d\u0935\u093e\u0915\u0930\u094d\u0937\u0923 \u0915\u094b \u0938\u094d\u0925\u093e\u0928\u093e\u0902\u0924\u0930\u093f\u0924 \u0915\u0930\u0915\u0947 \u0905\u092a\u0928\u0940 \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0907\u0938 \u092a\u094d\u0930\u092f\u094b\u0917 \u0915\u0941\u0913\u0902 \u0915\u0947 \u0926\u0930\u094d\u0936\u0928\u0964 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0939\u093e\u0938\u093f\u0932 \u0915\u0940 \u0917\u0908 \u0909\u0932\u094d\u091f\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092a\u0940\u0920 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0906\u0938\u093e\u0928 \u0914\u0930 \u092b\u0948\u0932\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u0909\u0932\u091f\u093e \u092e\u0947\u091c \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u092c\u0902\u0926 \u0915\u0930\u094b\u0964<\/li>\n<li>\u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0909\u0920\u093e\u090f\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0909\u0932\u094d\u091f\u093e-\u0938\u0940\u0927\u093e \u0918\u0941\u092e\u093e\u090f\u0902\u0964<\/li>\n<li>\u0935\u093e\u092a\u0938 \u0906\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 15 -20 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0930\u0939\u0947\u0902\u0964<\/li>\n<\/ul>\n<ol start=\"29\">\n<li><strong>\u0938\u0942\u0930\u094d\u092f \u0928\u092e\u0938\u094d\u0915\u093e\u0930<\/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>\u0938\u0942\u0930\u094d\u092f \u0928\u092e\u0938\u094d\u0915\u093e\u0930 \u092f\u093e \u0938\u0942\u0930\u094d\u092f \u0928\u092e\u0938\u094d\u0915\u093e\u0930 \u0938\u092c\u0938\u0947 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u092f\u094b\u0917 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 12 \u0905\u0932\u0917-\u0905\u0932\u0917 \u092f\u094b\u0917 \u092c\u0928 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u0930 \u092e\u0941\u0926\u094d\u0930\u093e \u0906\u092a\u0915\u0940 \u092a\u0940\u0920, \u0915\u0902\u0927\u094b\u0902, \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u092b\u0948\u0932\u093e\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0940 \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p>\n<ol start=\"30\">\n<li><strong>\u0938\u093e\u0907\u0921 \u092a\u094d\u0932\u0948\u0902\u0915\u094d\u0938<\/strong><\/li>\n<\/ol>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/side-plank-1549646915.jpg\" alt=\"\" \/><\/figure>\n<p>\u0905\u092d\u094d\u092f\u093e\u0938 \u092a\u0915\u094d\u0937 \u0924\u0916\u094d\u0924\u0947, \u0914\u0930 \u0915\u0941\u091b \u0939\u0940 \u0926\u093f\u0928\u094b\u0902 \u092e\u0947\u0902, \u0906\u092a \u0905\u0926\u094d\u092d\u0941\u0924 \u0926\u093f\u0916\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0909\u0924\u094d\u0938\u093e\u0939\u093f\u0924 \u0939\u094b \u091c\u093e\u090f\u0902\u0917\u0947 \u091c\u094b \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 \u0939\u0948\u0902\u0964 \u0938\u093e\u0907\u0921 \u092a\u094d\u0932\u0948\u0902\u0915 \u0906\u092a\u0915\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0916\u093f\u0902\u091a\u093e\u0935 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902 \u091c\u093f\u0938\u0938\u0947 \u0935\u0947 \u0938\u094d\u0932\u093f\u092e\u0930 \u092c\u0928 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0932\u092e\u094d\u092c\u0947 \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h4>\u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n<ul>\n<li>\u0938\u0940\u0927\u0947 \u0905\u092a\u0928\u0940 \u0917\u0930\u094d\u0926\u0928 \u0915\u0947 \u0928\u0940\u091a\u0947 \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0926\u093e\u0908\u0902 \u0913\u0930 \u0932\u0947\u091f \u091c\u093e\u0913\u0964 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u0947 \u092c\u093e\u0939\u0930 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u0939\u093e\u0925 \u0915\u094b \u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u0915\u0942\u0932\u094d\u0939\u0947 \u092a\u0930 \u0930\u0916\u0947\u0902\u0964<\/li>\n<li>\u091c\u092c \u0924\u0915 \u0906\u092a \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u0939\u093e\u0925 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0924\u0915 \u0928\u0939\u0940\u0902 \u092a\u0939\u0941\u0902\u091a \u091c\u093e\u0924\u0947 \u0924\u092c \u0924\u0915 \u091c\u092e\u0940\u0928 \u0938\u0947 \u0905\u092a\u0928\u0940 \u0915\u092e\u0930 \u0915\u094b \u090a\u0902\u091a\u093e \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0947\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092b\u0930\u094d\u0936 \u092a\u0930 \u0924\u093f\u0930\u091b\u093e \u092c\u0928\u093e\u090f\u0902 \u0914\u0930 30 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0930\u0939\u0947\u0902\u0964<\/li>\n<\/ul>\n<p>\u0905\u0917\u0930 \u0906\u092a \u092a\u0942\u091b\u0924\u0947 \u0939\u0948\u0902 &#8211; \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u0930\u0915\u0947 \u090a\u0902\u091a\u093e\u0908 \u0915\u0948\u0938\u0947 \u092c\u0922\u093c\u093e\u090f\u0902? \u091c\u0935\u093e\u092c \u0938\u0930\u0932 \u0939\u0948\u0964 \u0905\u092a\u0928\u0940 \u0930\u0940\u0922\u093c \u0915\u0940 \u0932\u091a\u0940\u0932\u093e\u092a\u0928 \u092c\u0922\u093c\u093e\u0928\u0947, \u0905\u092a\u0928\u0940 \u0930\u0940\u0922\u093c \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0924\u093e\u0915\u0924 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923, \u0905\u092a\u0928\u0947 \u092a\u0948\u0930 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0916\u0940\u0902\u091a \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0905\u092a\u0928\u0947 \u0907\u0937\u094d\u091f\u0924\u092e \u092e\u0941\u0926\u094d\u0930\u093e \u092c\u0928\u093e\u090f \u0930\u0916\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u0939\u091c\u0924\u093e \u0938\u0947 \u0905\u092a\u0928\u0940 \u090a\u0902\u091a\u093e\u0908 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u092f\u0926\u093f \u0906\u092a \u0930\u093e\u0924 \u092e\u0947\u0902 \u091a\u092e\u0924\u094d\u0915\u093e\u0930 \u0915\u0940 \u0924\u0932\u093e\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u092f\u0939 \u0915\u0948\u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092a\u0930\u093f\u0923\u093e\u092e \u0926\u0947\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u094b \u0915\u092e \u0938\u0947 \u0915\u092e \u0915\u0941\u091b \u092e\u0939\u0940\u0928\u094b\u0902 \u0924\u0915 \u0907\u0928 \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0924\u0947 \u0930\u0939\u0928\u093e \u0939\u094b\u0917\u093e\u0964 \u0936\u0941\u092d\u0915\u093e\u092e\u0928\u093e\u090f\u0901!<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0924\u093e\u091c\u094d\u091c\u0941\u092c \u0915\u0948\u0938\u0947 18 \u0915\u0947 \u092c\u093e\u0926 \u0924\u0947\u091c\u0940 \u0938\u0947 \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f? \u090a\u0902\u091a\u093e\u0908 \u092c\u0922\u093c \u0930\u0939\u0940 \u0939\u0948 \u090f\u0915 \u092c\u0921\u093c\u0940 \u092c\u093e\u0924 \u0939\u0948? \u091c\u093c\u0930\u0941\u0930\u0940 [&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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[16],"tags":[],"class_list":["post-8584","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"hi","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/01\/14122550.jpg","categories_details":[{"id":16,"name":"Fitness","count":115,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":8257,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts\/8584","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/comments?post=8584"}],"version-history":[{"count":9,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts\/8584\/revisions"}],"predecessor-version":[{"id":17011,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts\/8584\/revisions\/17011"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/media\/8587"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/media?parent=8584"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/categories?post=8584"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/tags?post=8584"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}