{"id":1462,"date":"2025-07-31T15:42:23","date_gmt":"2025-07-31T12:42:23","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/?p=1462"},"modified":"2025-07-31T15:42:23","modified_gmt":"2025-07-31T12:42:23","slug":"are-you-over-60-dont-just-walk-and-swim","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/are-you-over-60-dont-just-walk-and-swim\/","title":{"rendered":"\u0647\u0644 \u062a\u062c\u0627\u0648\u0632\u062a \u0627\u0644\u0633\u062a\u064a\u0646\u061f \u0644\u0627 \u062a\u0642\u062a\u0635\u0631 \u0639\u0644\u0649 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u0633\u0628\u0627\u062d\u0629: 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0648\u0645\u064a\u0629 \u0628\u0633\u064a\u0637\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

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\"an<\/p>\n

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\u0644\u0644\u0628\u062f\u0621\u060c \u0627\u062a\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u0646\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0623\u0631\u0628\u0639\u0629 \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u062a\u062d\u062a \u0648\u0631\u0643\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629. \u0627\u0628\u062f\u0623 \u0628\u062a\u0642\u0648\u064a\u0633 \u0638\u0647\u0631\u0643 \u0628\u0644\u0637\u0641\u060c \u0627\u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0648\u0639\u0638\u0645 \u0627\u0644\u0630\u0646\u0628\u060c \u0648\u0627\u0633\u0645\u062d \u0644\u0628\u0637\u0646\u0643 \u0628\u0627\u0644\u062a\u062f\u0644\u064a \u0625\u0644\u0649 \u0627\u0644\u0623\u0633\u0641\u0644 – \u0648\u0647\u0630\u0627 \u0647\u0648 \u0648\u0636\u0639 “\u0627\u0644\u0628\u0642\u0631\u0629”. \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0642\u0645 \u0628\u062a\u0642\u0648\u064a\u0633 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u0648\u0627\u062b\u0646\u0650 \u0630\u0642\u0646\u0643 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643\u060c \u0648\u0627\u0633\u062d\u0628 \u0628\u0637\u0646\u0643 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644 – \u0648\u0647\u0630\u0627 \u0647\u0648 \u0648\u0636\u0639 “\u0627\u0644\u0642\u0637\u0629”. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0646\u0633\u064a\u0642 \u062a\u0646\u0641\u0633\u0643 \u0645\u0639 \u0627\u0644\u062d\u0631\u0643\u0629 – \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0634\u0647\u064a\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0642\u0648\u064a\u0633 \u0648\u0627\u0644\u0632\u0641\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062d\u062f\u0628 – \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0628\u0633\u0644\u0627\u0633\u0629 \u0623\u0643\u0628\u0631 \u0628\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u062a\u064a\u0646 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n

\u0627\u0633\u062a\u0647\u062f\u0641 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0639\u062f\u062f \u0627\u0644\u0630\u064a \u062a\u0634\u0639\u0631 \u0645\u0639\u0647 \u0628\u0627\u0644\u0631\u0627\u062d\u0629.<\/p>\n

2. \u062a\u0645\u0631\u064a\u0646 \u062a\u0628\u062f\u064a\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0648\u0631\u0643 90\/90<\/h3>\n

\"90\/90<\/p>\n

\u064a\u064f\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u062a\u0628\u062f\u064a\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0648\u0631\u0643 90\/90 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u062a\u0647\u0645\u0627. \u064a\u0634\u0628\u0647 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0648\u0631\u0643 90\/90<\/u><\/a>\u060c \u0648\u0647\u0648 \u0646\u0633\u062e\u0629 \u062b\u0627\u0628\u062a\u0629 \u062a\u064f\u0633\u062a\u062e\u062f\u0645 \u063a\u0627\u0644\u0628\u064b\u0627 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629. \u0625\u0644\u0627 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u062a\u0645\u064a\u0632 \u0628\u0625\u0636\u0627\u0641\u0629 \u062d\u0631\u0643\u0629 \u0644\u0637\u064a\u0641\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0631\u0643<\/u><\/a>. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646\u060c \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0648\u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0644\u0644\u0648\u0631\u0643\u060c \u0648\u0647\u0645\u0627 \u0623\u0645\u0631\u0627\u0646 \u0636\u0631\u0648\u0631\u064a\u0627\u0646 \u0644\u0644\u0645\u0634\u064a\u060c \u0648\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/u><\/a>\u060c \u0648\u0627\u0644\u0646\u0647\u0648\u0636 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636. \u0643\u0645\u0627 \u0623\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u060c \u0644\u0637\u064a\u0641 \u0639\u0644\u0649 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0648\u0645\u0641\u064a\u062f \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0648\u0631\u0643 \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631.<\/p>\n

\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062b\u0646\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0623\u0645\u0627\u0645\u0643 \u0648\u0627\u0644\u0623\u062e\u0631\u0649 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u062e\u0644\u0641\u0643\u060c \u0628\u062d\u064a\u062b \u064a\u0634\u064a\u0631 \u0627\u0644\u0631\u0643\u0628\u062a\u0627\u0646 \u0641\u064a \u0627\u062a\u062c\u0627\u0647\u064a\u0646 \u0645\u062a\u0639\u0627\u0643\u0633\u064a\u0646. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0641\u062e\u0630\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u062a\u0648\u0627\u0632\u064a\u064b\u0627 \u0645\u0639 \u062c\u0630\u0639\u0643\u060c \u0648\u064a\u0645\u062a\u062f \u0641\u062e\u0630\u0643 \u0627\u0644\u062e\u0644\u0641\u064a \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0635\u062f\u0631\u0643 \u0648\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0645\u0627\u0645\u0643. \u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u0648\u0631\u0643\u064a\u0643 \u0628\u0628\u0637\u0621 \u0644\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 – \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645\u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u0633\u0631\u0639\u0629.<\/p>\n

\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 6-8 \u0645\u0631\u0627\u062a (3-4 \u0645\u0631\u0627\u062a \u0644\u0643\u0644 \u062c\u0627\u0646\u0628)\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0633\u0644\u0633\u0629 \u0648\u0627\u0644\u062b\u0627\u0628\u062a\u0629. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0648\u0631\u0643 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u062e\u0627\u0635\u0629\u064b \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631. \u064a\u0645\u0643\u0646 \u062f\u0645\u062c\u0647 \u0628\u0633\u0647\u0648\u0644\u0629 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0623\u0648 \u0627\u0644\u062a\u0647\u062f\u0626\u0629.<\/p>\n

3. \u062a\u0645\u0631\u064a\u0646 \u0645\u0644\u0627\u0643 \u0627\u0644\u062d\u0627\u0626\u0637 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0642\u0648\u0641 (Standing wall angels)<\/h3>\n

\"Wall<\/p>\n

\u062a\u0645\u0631\u064a\u0646 \u0645\u0644\u0627\u0643 \u0627\u0644\u062d\u0627\u0626\u0637 (Wall angels) \u0647\u0648 \u062d\u0631\u0643\u0629 \u0628\u0633\u064a\u0637\u0629 \u0648\u0644\u0643\u0646\u0647\u0627 \u0641\u0639\u0627\u0644\u0629 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0642\u0648\u0627\u0645 \u2013 \u0648\u0647\u064a \u0645\u0646\u0627\u0637\u0642 \u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u062a\u0632\u062f\u0627\u062f \u062a\u0635\u0644\u0628\u0627\u064b \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631. \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0641\u062a\u062d \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0635\u062f\u0631 \u0648 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0627\u0645<\/u>\u060c \u0648\u0625\u0639\u0627\u062f\u0629 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u062a\u0646\u0627\u0633\u0642 \u0623\u0641\u0636\u0644.<\/p>\n

\u062a\u0645\u0627\u0645\u0627\u064b \u0643\u0645\u0627 \u062a\u0641\u0639\u0644 \u0645\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 (wall squats<\/u>)\u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0638\u0647\u0631\u0643 \u0645\u0644\u0627\u0635\u0642\u0627\u064b \u0644\u0644\u062d\u0627\u0626\u0637\u060c \u0648\u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0628\u0639\u062f \u062d\u0648\u0627\u0644\u064a 15 \u0633\u0645 \u0645\u0646 \u0627\u0644\u0642\u0627\u0639\u062f\u0629. \u0642\u0645 \u0628\u062a\u0633\u0637\u064a\u062d \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0628\u0631\u0641\u0642 \u062a\u062c\u0627\u0647 \u0627\u0644\u062d\u0627\u0626\u0637\u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0638\u0647\u0648\u0631 \u064a\u062f\u064a\u0643 \u0645\u0644\u0627\u0645\u0633\u064a\u0646 \u0644\u0644\u062d\u0627\u0626\u0637\u060c \u0644\u062a\u0634\u0643\u064a\u0644 \u0634\u0643\u0644 \u0645\u0631\u0645\u0649 \u0623\u0648 \u0634\u0643\u0644 “W”. \u062d\u0631\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649 \u0646\u062d\u0648 \u0634\u0643\u0644 “Y”\u060c \u062b\u0645 \u0625\u0644\u0649 \u0627\u0644\u0623\u0633\u0641\u0644 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 – \u0645\u0639 \u0625\u0628\u0642\u0627\u0626\u0647\u0645\u0627 \u0623\u0642\u0631\u0628 \u0645\u0627 \u064a\u0645\u0643\u0646 \u0625\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637.<\/p>\n

\u0627\u0628\u062f\u0623 \u0628\u0640 6-8 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0628\u0637\u064a\u0626\u0629\u060c \u0648\u0644\u0627 \u062a\u0642\u0644\u0642 \u0625\u0630\u0627 \u0631\u0641\u0639\u062a \u064a\u062f\u0627\u0643 \u0623\u0648 \u0630\u0631\u0627\u0639\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646 \u0627\u0644\u062d\u0627\u0626\u0637 – \u0641\u0646\u062d\u0646 \u0646\u0647\u062f\u0641 \u0625\u0644\u0649 \u062d\u0631\u0643\u0629 \u0645\u064f\u062d\u0643\u0645\u0629 \u062e\u0644\u0627\u0644 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0643 \u0627\u0644\u0645\u062a\u0627\u062d\u060c \u0648\u0644\u064a\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0645\u0627\u0644. \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0645\u0644\u0627\u0643 \u0627\u0644\u062d\u0627\u0626\u0637 (Wall angels) \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0635\u0644\u0628 \u0648\u062f\u0639\u0645 \u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645. \u0625\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0644\u0625\u0636\u0627\u0641\u062a\u0647 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a.<\/p>\n

4. \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0643\u0627\u062d\u0644<\/h3>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u062a\u062c\u0627\u0647\u0644 \u0623\u0647\u0645\u064a\u0629 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0643\u0627\u062d\u0644\u060c \u0625\u0644\u0627 \u0623\u0646\u0647\u0627 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0648\u062a\u0633\u0647\u064a\u0644 \u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0634\u064a \u0628\u0633\u0644\u0627\u0633\u0629 \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631. \u062a\u064f\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0643\u0627\u062d\u0644 \u0637\u0631\u064a\u0642\u0629 \u0628\u0633\u064a\u0637\u0629 \u0648\u0641\u0639\u0627\u0644\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0635\u0644\u0628\u060c \u0648\u0647\u064a \u0645\u062b\u0627\u0644\u064a\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0636\u064a\u0642 \u0641\u064a \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0623\u0648 \u0639\u0646\u062f \u0627\u0644\u0645\u0634\u064a \u0639\u0644\u0649 \u0623\u0631\u0636 \u063a\u064a\u0631 \u0645\u0633\u062a\u0648\u064a\u0629.<\/p>\n

\u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0648\u0627\u0642\u0641\u064b\u0627 (\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u062f\u0627\u0631 \u0623\u0648 \u0643\u0631\u0633\u064a \u0644\u0644\u0627\u0633\u062a\u0646\u0627\u062f \u0639\u0644\u064a\u0647) \u0623\u0648 \u062c\u0627\u0644\u0633\u064b\u0627. \u0627\u0646\u0642\u0644 \u0648\u0632\u0646\u0643 \u0625\u0644\u0649 \u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629. \u0627\u0628\u062f\u0623 \u0628\u0631\u0633\u0645 \u062f\u0648\u0627\u0626\u0631 \u0628\u0637\u064a\u0626\u0629 \u0648\u0645\u0646\u0636\u0628\u0637\u0629 \u0628\u0642\u062f\u0645\u0643\u060c \u0645\u0646 5 \u0625\u0644\u0649 10 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0648\u0627\u062d\u062f\u060c \u062b\u0645 \u0627\u0639\u0643\u0633 \u0627\u0644\u0627\u062a\u062c\u0627\u0647. \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0646 \u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u0627\u062d\u0644\u060c \u0648\u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0633\u0627\u0642\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0633\u0644\u0633\u0629 \u0648\u062b\u0627\u0628\u062a\u0629 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646. \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/p>\n

\u0647\u0644 \u062a\u0631\u063a\u0628 \u0641\u064a \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062d\u062f\u064a\u061f \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0643\u0627\u062d\u0644\u060c \u062d\u0627\u0648\u0644 \u0627\u0644\u0646\u0642\u0631 \u0628\u0644\u0637\u0641 \u0628\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u062e\u0644\u0641\u060c \u0623\u0648 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0625\u0644\u0649 \u0622\u062e\u0631. \u0647\u0630\u0627 \u064a\u062d\u0627\u0643\u064a \u0646\u0648\u0639 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u062e\u0637\u0648 \u0623\u0648 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0627\u062a\u062c\u0627\u0647.<\/p>\n

5. \u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0645\u062f\u0651 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0642\u0648\u0641<\/h3>\n

\"Standing<\/p>\n

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\u0627\u0633\u062a\u0647\u062f\u0641 6-8 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u0633\u0627\u0642\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645\u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639. \u0647\u0630\u0627 \u0644\u0627 \u064a\u062f\u0639\u0645 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u064a\u0634\u0631\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0627\u0644\u0645\u0641\u0635\u0644 – \u0645\u062b\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629\u060c \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0645\u062b\u0646\u064a\u0629 (hip flexors) – \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631. \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0638\u0647\u0631 \u0648\u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n

\u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0642\u0648\u0629\u060c \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0643\u062b\u0641\u0629\u060c \u0641\u0645\u062c\u0631\u062f \u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0631\u0643\u0632\u0629 \u0643\u0644 \u064a\u0648\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u062f\u062b \u0641\u0631\u0642\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627. \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0647\u064a \u0645\u0643\u0627\u0646 \u0631\u0627\u0626\u0639 \u0644\u0644\u0628\u062f\u0621 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644\u060c \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u062a\u062d\u0633\u0646\u060c \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u0637\u064b\u0627 \u0645\u0639 \u062a\u0642\u062f\u0645\u0643 \u0641\u064a \u0627\u0644\u0639\u0645\u0631. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u062f\u0645\u062c \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0633\u0647\u0648\u0644\u0629 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0633\u0648\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0641\u064a \u0627\u0644\u0639\u0645\u0644.<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

\u0642\u062f \u0644\u0627 \u062a\u062d\u0638\u0649 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0628\u0646\u0641\u0633 \u0627\u0644\u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0627\u0644\u0630\u064a \u062a\u062d\u0638\u0649 \u0628\u0647 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0623\u0648 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u062a\u062c\u0627\u0648\u0632\u062a \u0627\u0644\u0633\u062a\u064a\u0646\u060c \u0641\u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0645\u0646 \u0623\u062c\u0644 \u0635\u062d\u0629 \u062c\u0633\u062f\u0643. \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0633\u0647\u0648\u0644\u0629 \u2013 \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0630\u0644\u0643 \u064a\u0639\u0646\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0623\u0648 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 […]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":10,"featured_media":1463,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-1462","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"yoast_head":"\n\u0647\u0644 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