{"id":1510,"date":"2025-09-07T00:04:01","date_gmt":"2025-09-06T21:04:01","guid":{"rendered":"https:\/\/www.dz-techs.com\/wellness\/?p=1510"},"modified":"2025-09-07T00:04:01","modified_gmt":"2025-09-06T21:04:01","slug":"strengthening-the-back-hips-and-buttocks-for-the-elderly","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/strengthening-the-back-hips-and-buttocks-for-the-elderly\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646: 3 \u0646\u0635\u0627\u0626\u062d \u0645\u0646 \u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u0644\u062d\u0645\u0627\u064a\u0629 \u0638\u0647\u0631 \u0648\u0627\u0644\u062f\u0643 (72 \u0639\u0627\u0645\u064b\u0627) \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a"},"content":{"rendered":"<p>\u0645\u0646\u0630 \u0628\u062f\u0623\u062a \u0628\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u062f\u064a\u060c \u0644\u0627\u062d\u0638\u062a \u062b\u0644\u0627\u062b\u0629 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u0644\u064a\u0627\u0642\u062a\u0647: \u0642\u0648\u0627\u0645 \u0623\u0641\u0636\u0644\u060c \u0648\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u0642\u0648\u0629 \u0648\u0638\u064a\u0641\u064a\u0629. \u0644\u062a\u062d\u0642\u064a\u0642 \u0630\u0644\u0643\u060c \u0646\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639 \u2013 \u0648\u0647\u064a \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u0631\u0626\u064a\u0633\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0648\u062d\u0645\u0627\u064a\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0627\u0645.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-featured-og\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/Kdavd5EXPNHgVhaX9JHoVf.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646: 3 \u0646\u0635\u0627\u0626\u062d \u0645\u0646 \u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u0644\u062d\u0645\u0627\u064a\u0629 \u0638\u0647\u0631 \u0648\u0627\u0644\u062f\u0643 (72 \u0639\u0627\u0645\u064b\u0627) \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u062f\u0644\u064a\u0644 \u062a\u0648\u0645 (Tom's Guide)\" width=\"1920\" height=\"1080\" \/><\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 <a href=\"https:\/\/www.dztecs.com\/wellness\/30-minute-total-body-pilates-workout-to-improve-strength-and-flexibility\/\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/im-a-personal-trainer-these-are-the-5-compound-exercises-i-taught-my-dad-to-build-strength-and-muscle\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u064f\u0631\u0643\u0628\u0629 \u0627\u0644\u062a\u064a \u0639\u0644\u0645\u062a\u0647\u0627 \u0644\u0647<\/a>. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0647\u0646\u0627\u0643 \u062b\u0644\u0627\u062b\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0623\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u062e\u0635\u064a\u0635\u064b\u0627 \u0644\u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0648\u0627\u062e\u062a\u0628\u0627\u0631 \u062a\u0648\u0627\u0632\u0646\u0647.<a id=\"elk-seasonal\" data-url=\"\" data-hl-processed=\"none\"><\/a><\/p>\n<p id=\"34497e9d-84e7-452b-99d3-0d6aaa8385bb-2\">\u0645\u0639 \u062a\u0642\u062f\u0645\u0646\u0627 \u0641\u064a \u0627\u0644\u0639\u0645\u0631\u060c \u062a\u062a\u0633\u0627\u0631\u0639 \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 &#8211; \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u0633\u0627\u0631\u0643\u0648\u0628\u064a\u0646\u064a\u0627 &#8211; \u0648\u062a\u0642\u0644 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u0642\u062f \u064a\u0635\u0628\u062d \u0627\u0644\u062a\u0639\u062b\u0631 \u0648\u0627\u0644\u0633\u0642\u0648\u0637 \u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627. \u0648\u0644\u0643\u0646 \u0647\u0630\u0627 \u0644\u064a\u0633 \u062d\u062a\u0645\u064a\u064b\u0627: \u0641\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0639\u0645\u0627\u0631 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0645\u0645\u0627 \u064a\u0628\u0642\u064a\u0643 \u0646\u0634\u0637\u064b\u0627 \u0648\u0642\u0648\u064a\u064b\u0627 \u0648\u0631\u0634\u064a\u0642\u064b\u0627 \u0641\u064a \u0623\u064a \u0639\u0645\u0631.<\/p>\n<p>\u0647\u0644 \u0623\u0646\u062a \u0645\u062a\u0634\u0648\u0642 \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f\u061f \u0625\u0644\u064a\u0643 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062b\u0644\u0627\u062b \u0627\u0644\u062a\u064a \u0623\u0639\u062a\u0645\u062f \u0639\u0644\u064a\u0647\u0627\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0626\u0647\u0627 \u0648\u0641\u0648\u0627\u0626\u062f \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u0642\u0648\u062a\u0643.<\/p>\n<h2 id=\"what-are-the-three-muscle-strengthening-exercises-3\">\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062b\u0644\u0627\u062b\u0629\u061f<\/h2>\n<p id=\"21748902-8049-4c03-a496-8632a88ed3ab\">\u062d\u062a\u0649 \u0644\u0648 \u0644\u0645 \u062a\u0643\u0646 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u0627\u0644\u0633\u0646\u060c \u062c\u0631\u0628 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n<h3 id=\"section-dumbbell-step-ups-with-an-eccentric-lower\" class=\"article-body__section\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u0639\u0648\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u062c \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0645\u0639 \u0646\u0632\u0648\u0644 \u0644\u0627 \u0645\u0631\u0643\u0632\u064a<\/h3>\n<p id=\"025146fa-b38b-4d0d-b1b6-760dbf0b72db\">\u0644\u0627 \u062a\u062f\u0639 \u0627\u0644\u0627\u0633\u0645 \u064a\u062b\u0628\u0637 \u0639\u0632\u064a\u0645\u062a\u0643\u061b \u0641\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u0639\u0648\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u062c \u0633\u0647\u0644 \u0627\u0644\u062a\u0646\u0641\u064a\u0630 \u0628\u0623\u0642\u0644 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0627\u062a\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062c\u0639\u0644\u0647 \u0623\u0633\u0647\u0644 \u0623\u0648 \u0623\u0635\u0639\u0628 \u0628\u0623\u0642\u0644 \u062c\u0647\u062f.<\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u0639\u0648\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u062c \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0648\u0638\u064a\u0641\u064a \u0628\u0642\u062f\u0631 \u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646\u060c \u0641\u0647\u0648 \u064a\u062d\u0627\u0643\u064a \u062d\u0631\u0643\u0629 \u0627\u0644\u062a\u0633\u0644\u0642 \u0645\u0639 \u062a\u0642\u0648\u064a\u0629 \u0633\u0627\u0642\u064a\u0643 \u0648\u062c\u0630\u0639\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062b\u0628\u0627\u062a. \u0641\u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629\u060c \u0623\u0646\u062a \u062a\u0635\u0639\u062f \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0631\u062a\u0641\u0639 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629.<\/p>\n<p>\u0633\u064a\u062d\u0633\u0646 \u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u0645\u0646 <a href=\"https:\/\/www.dztecs.com\/wellness\/8-proven-mental-habits-to-boost-your-mental-health\/\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/expert-trainers-say-the-mind-muscle-connection-is-crucial-for-building-strength-and-muscle-heres-why\">\u062a\u0648\u0627\u0635\u0644\u0643 \u0627\u0644\u0630\u0647\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u064a<\/a> \u0648\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644. \u064a\u062d\u062f\u062b \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0644\u0627\u0645\u0631\u0643\u0632\u064a \u0639\u0646\u062f\u0645\u0627 \u062a\u0637\u0648\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u062a\u062d\u062a \u0627\u0644\u0636\u063a\u0637\u061b \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629\u060c \u064a\u062d\u062f\u062b \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0644\u0627\u0645\u0631\u0643\u0632\u064a \u0623\u062b\u0646\u0627\u0621 \u0646\u0632\u0648\u0644\u0643\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u062d\u062f\u062b \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0645\u0631\u0643\u0632\u064a (\u062a\u0642\u0635\u064a\u0631 \u0627\u0644\u0639\u0636\u0644\u0629) \u0623\u062b\u0646\u0627\u0621 \u0635\u0639\u0648\u062f\u0643 \u0648\u062f\u0641\u0639\u0643 \u0628\u0633\u0627\u0642\u0643 \u0628\u0642\u0648\u0629.<\/p>\n<p>\u062a\u064f\u0638\u0647\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0644\u0627\u0645\u0631\u0643\u0632\u064a \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 (eccentric-focused exercises) \u0641\u0639\u0627\u0644\u0629 \u062c\u062f\u064b\u0627 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062b\u0628\u0627\u062a. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628\u060c \u064a\u062a\u0636\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u0639\u0648\u062f \u0639\u0644\u0649 \u0627\u0644\u0635\u0646\u062f\u0648\u0642 (step-up) \u062e\u0641\u0636 \u0633\u0627\u0642\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0644\u0645\u062f\u0629 4 \u0625\u0644\u0649 5 \u062b\u0648\u0627\u0646\u064d \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0632\u0648\u0644.<\/p>\n<p>\u0634\u0627\u0647\u062f \u0627\u0644\u0641\u064a\u062f\u064a\u0648 \u0623\u0639\u0644\u0627\u0647 \u0644\u062a\u0639\u0631\u0641 <a href=\"https:\/\/www.dztecs.com\/wellness\/why-does-running-on-a-treadmill-seem-so-much-easier-than-running-outside\/\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/how-to\/how-to-do-weighted-step-ups\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u0639\u0648\u062f \u0639\u0644\u0649 \u0627\u0644\u0635\u0646\u062f\u0648\u0642<\/a> \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u062b\u0645 \u0642\u0645 \u0625\u0645\u0627 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0635\u0646\u062f\u0648\u0642 \u0623\u0648 \u0627\u0644\u0645\u0642\u0639\u062f \u0623\u0648 \u0645\u0627 \u0634\u0627\u0628\u0647 \u0630\u0644\u0643 \u0644\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u064b\u0627. \u0648\u0639\u0644\u0649 \u0627\u0644\u0639\u0643\u0633 \u0645\u0646 \u0630\u0644\u0643\u060c \u0642\u0644\u0644 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0625\u0630\u0627 \u0648\u062c\u062f\u062a \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0635\u0639\u0648\u062f. \u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0623\u0645\u0633\u0643 \u0628\u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u061b \u0648\u0632\u062f \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0642\u0648\u0649.<\/p>\n<ul id=\"93d6ac9b-3a15-411a-b295-0d2b1cc27cec\">\n<li>\u0642\u0641 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0635\u0646\u062f\u0648\u0642 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0635\u0646\u062f\u0648\u0642 \u0623\u0645\u0627\u0645\u0643<\/li>\n<li>\u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0635\u0646\u062f\u0648\u0642 \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 (engage your core)<\/li>\n<li>\u0627\u062f\u0641\u0639 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0644\u0623\u0639\u0644\u0649 \u0644\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0627\u0644\u0635\u0646\u062f\u0648\u0642 \u0628\u0643\u0644\u062a\u0627 \u0627\u0644\u0642\u062f\u0645\u064a\u0646<\/li>\n<li>\u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0636\u0639 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u062e\u0641\u0636 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u062e\u0644\u0641\u0643\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0633\u0627\u0642 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0627\u0644\u0635\u0646\u062f\u0648\u0642 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 &#8211; \u0627\u0633\u062a\u0647\u062f\u0641 4-5 \u062b\u0648\u0627\u0646\u064d<\/li>\n<li>\u0623\u0646\u0632\u0644 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649<\/li>\n<li>\u0628\u062f\u0651\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628. \u0627\u0633\u062a\u0647\u062f\u0641 3-4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u062c\u0627\u0646\u0628.<\/li>\n<\/ul>\n<p id=\"523eb861-ac03-4496-8c55-8a8aec86e88f\">\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u062f\u064a\u060c \u0636\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u0646 \u0643\u062a\u0641\u064a\u0643 (front-rack the weights) \u0648\u0627\u0631\u0641\u0639 \u0645\u0631\u0641\u0642\u064a\u0643 \u0639\u0627\u0644\u064a\u064b\u0627. \u0625\u0646 \u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0639\u0644\u0649 \u0643\u062a\u0641\u064a\u0643 \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u064a\u062a\u062d\u062f\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0630\u0639\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0643\u062a\u0641 \u0623\u062b\u0646\u0627\u0621 \u0645\u062d\u0627\u0648\u0644\u062a\u0643 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u064a\u0645.<\/p>\n<h3 id=\"section-one-leg-dumbbell-hip-thrusts-with-pause\" class=\"article-body__section\">\u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u062d\u0648\u0636 \u0628\u062f\u0645\u0628\u0644 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0645\u0639 \u0627\u0644\u062a\u0648\u0642\u0641 \u0627\u0644\u0645\u0624\u0642\u062a<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-1513\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/9LFNw48Ez36H8Qt6oBRfQ8.jpg\" alt=\"\u0635\u0648\u0631\u0629 \u062a\u0648\u0636\u064a\u062d\u064a\u0629 \u0644\u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u062d\u0648\u0636\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/9LFNw48Ez36H8Qt6oBRfQ8.jpg 1920w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/9LFNw48Ez36H8Qt6oBRfQ8-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/9LFNw48Ez36H8Qt6oBRfQ8-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/9LFNw48Ez36H8Qt6oBRfQ8-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/9LFNw48Ez36H8Qt6oBRfQ8-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/p>\n<p id=\"514aed1d-c8b1-48f1-b324-481a33fffdb1\">\u0623\u0631\u064a\u062f \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0639\u0635\u0631\u0629 \u0642\u0648\u064a\u0629 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u062a\u062d\u0643\u0645 \u0643\u0627\u0645\u0644\u060c \u0644\u0630\u0644\u0643 \u0623\u0636\u064a\u0641 \u062f\u0627\u0626\u0645\u064b\u0627 \u0648\u0642\u0641\u0629 \u0641\u064a \u0623\u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0631\u0641\u0639 \u0627\u0644\u062d\u0648\u0636 \u0648\u0623\u0637\u0644\u0628 \u0645\u0646 \u0648\u0627\u0644\u062f\u064a \u0623\u0646 \u064a\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0647 \u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 &#8220;\u0639\u0635\u0631&#8221; \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u062a\u064a\u0646.<\/p>\n<p>\u0627\u0644\u062e\u0628\u064a\u0631 &#8220;The Glute Guy&#8221; \u0628\u0631\u064a\u062a \u0643\u0648\u0646\u062a\u0631\u064a\u0631\u0627\u0633 \u0646\u0634\u0631 \u0645\u0624\u062e\u0631\u064b\u0627 \u0645\u0642\u0637\u0639 \u0641\u064a\u062f\u064a\u0648 \u0639\u0644\u0649 \u062d\u0633\u0627\u0628\u0627\u062a\u0647 \u0641\u064a \u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u060c \u064a\u0642\u0648\u0644 \u0641\u064a\u0647 \u0623\u0646 \u062a\u0645\u062f\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 (\u0644\u062a\u062d\u0633\u064a\u0646 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0648\u0631\u0643) \u0644\u0646\u0645\u0648 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0644\u064a\u0633 <em>\u062f\u0627\u0626\u0645\u064b\u0627<\/em> \u0636\u0631\u0648\u0631\u064a\u064b\u0627 \u0644\u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f\u060c \u0644\u0630\u0644\u0643 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0648\u0631\u0643\u064a\u0643 \u0645\u0634\u062f\u0648\u062f\u064a\u0646 \u0623\u0648 \u0645\u0624\u0644\u0645\u064a\u0646 \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0639\u060c \u0623\u0648\u0635\u064a \u0628\u0640 <a href=\"https:\/\/www.dztecs.com\/wellness\/are-you-over-60-dont-just-walk-and-swim\/\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/news\/i-suffer-from-tight-hip-flexors-and-these-are-the-stretches-that-help\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u062f\u064a\u062f \u0644\u0644\u0648\u0631\u0643<\/a> \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062e\u0641\u064a\u0641\u0647\u0627.<\/p>\n<p>\u064a\u0645\u0643\u0646\u0643 <a href=\"https:\/\/www.dztecs.com\/wellness\/%d8%a7%d9%84%d8%b9%d9%86%d8%a7%d9%8a%d8%a9-%d8%a8%d9%86%d9%81%d8%b3%d9%83-%d8%a3%d8%ab%d9%86%d8%a7%d8%a1-%d9%81%d8%aa%d8%b1%d8%a9-%d8%a7%d9%84%d8%ad%d9%85%d9%84-%d8%a8%d8%a7%d8%b3%d8%aa%d8%ae%d8%af\/\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/how-to\/how-to-do-hip-thrusts-and-grow-your-glutes-with-proper-form\">\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u062d\u0648\u0636<\/a> \u0628\u0643\u0644\u062a\u0627 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 (\u0643\u0645\u0627 \u0647\u0648 \u0645\u0648\u0636\u062d \u0623\u0639\u0644\u0627\u0647)\u060c \u0648\u0644\u0643\u0646 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0639\u0632\u0644 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629\u060c \u062c\u0631\u0628\u0647 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629. \u064a\u062c\u062f \u0648\u0627\u0644\u062f\u064a \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062e\u0644\u0641\u064a\u0629\u060c \u0644\u0630\u0644\u0643 \u0623\u0637\u0644\u0628 \u0645\u0646\u0647 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u064a\u0628\u0639\u062f \u0642\u062f\u0645\u064a\u0647 \u0639\u0646 \u0645\u0624\u062e\u0631\u062a\u0647 \u0623\u0648 \u064a\u0631\u0641\u0639 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0647 \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646\u0647 \u0639\u0644\u0649 \u0627\u0644\u0643\u0639\u0628\u064a\u0646 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0646\u0634\u064a\u0637\u0647\u0627\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0641\u0639\u0644\u0647 \u0623\u0646\u062a \u0623\u064a\u0636\u064b\u0627.<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0645\u0639 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0635\u0646\u062f\u0648\u0642 \u0623\u0648 \u0645\u0642\u0639\u062f. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0645\u062a\u0648\u0627\u0632\u064a\u064a\u0646 \u0645\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0635\u0646\u062f\u0648\u0642.<\/li>\n<li>\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646. \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0645\u0646 \u0645\u0624\u062e\u0631\u062a\u0643 \u0625\u0644\u0649 \u0643\u0639\u0628\u064a\u0643 \u0634\u062e\u0635\u064a\u0629\u060c \u0644\u0630\u0627 \u062c\u0631\u0628\u0647\u0627.<\/li>\n<li>\u0636\u0639 \u062f\u0645\u0628\u0644 \u0639\u0628\u0631 \u0648\u0631\u0643\u064a\u0643 \u0648\u0627\u0645\u0633\u0643\u0647 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643.<\/li>\n<li>\u0634\u063a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/li>\n<li>\u0627\u0636\u063a\u0637 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u0639\u0628\u0643 \u0627\u0644\u0623\u064a\u0633\u0631\u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0648\u0645\u062f \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645\u0643.<\/li>\n<li>\u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641\u060c \u0645\u0639 \u0639\u0635\u0631 \u062e\u062f\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u062f\u064a\u062f \u0648\u0631\u0643\u064a\u0643.<\/li>\n<li><span class=\"HwtZe\" lang=\"ar\"><span class=\"jCAhz ChMk0b\"><span class=\"ryNqvb\">\u062a\u0648\u0642\u0641 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u062b\u0645 \u0623\u0646\u0632\u0644 \u0648\u0631\u0643\u064a\u0643 \u0648\u0645\u0624\u062e\u0631\u062a\u0643 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0627\u0644\u062a\u062d\u0643\u0645. <\/span><\/span><\/span><\/li>\n<li><span class=\"HwtZe\" lang=\"ar\"><span class=\"jCAhz ChMk0b\"><span class=\"ryNqvb\">\u0628\u062f\u0651\u0644 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/span><\/span> <span class=\"jCAhz ChMk0b\"><span class=\"ryNqvb\">\u0643\u0631\u0651\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 3-4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u0633\u0627\u0642.<\/span><\/span><\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span class=\"HwtZe\" lang=\"ar\"><span class=\"jCAhz\"><span class=\"ryNqvb\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0641\u0631\u0627\u0634\u0629<\/span><\/span><\/span><\/h3>\n<p>\u0623\u0639\u0634\u0642 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0641\u0631\u0627\u0634\u0629 \u2014 \u062d\u064a\u062b \u064a\u062a\u0644\u0627\u0645\u0633 \u0628\u0627\u0637\u0646 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u062a\u062a\u0628\u0627\u0639\u062f \u0627\u0644\u0631\u0643\u0628\u062a\u0627\u0646 \u2014 \u0644\u0623\u0646\u0647\u0627 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0625\u0637\u0627\u0644\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0648\u062a\u064f\u0641\u0639\u0651\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u0648\u0633\u0637\u0649 (gluteus medius).<\/p>\n<p>\u0623\u0631\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u064a\u062c\u0628\u0631\u0648\u0646 \u0631\u0643\u0628\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u0641\u062a\u062d \u0639\u0646\u062f \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u062c\u0633\u0631 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0641\u0631\u0627\u0634\u0629\u060c \u0648\u0644\u0643\u0646 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643\u060c \u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u062f\u0639 \u0627\u0644\u062c\u0627\u0630\u0628\u064a\u0629 \u062a\u0642\u0648\u0645 \u0628\u0639\u0645\u0644\u0647\u0627. \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0644\u062f\u064a\u0643 \u0645\u0634\u062f\u0648\u062f\u0629\u060c \u0641\u0625\u0646 \u0625\u0637\u0627\u0644\u0629 \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u060c \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0644\u0627\u062d\u0638 \u062a\u062d\u0633\u0646\u0627\u064b \u0623\u064a\u0636\u0627\u064b \u0643\u0644\u0645\u0627 \u0645\u0627\u0631\u0633\u062a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p>\u062a\u0630\u0643\u0631 \u0623\u0644\u0627 \u062a\u0641\u0631\u0637 \u0641\u064a \u062a\u0642\u0648\u064a\u0633 \u0638\u0647\u0631\u0643 \u0639\u0628\u0631 \u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u0623\u0639\u0644\u0649 \u0628\u0634\u0643\u0644 \u0645\u0641\u0631\u0637 \u2014 \u064a\u0643\u0641\u064a \u062a\u0645\u0627\u0645\u064b\u0627 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641 \u0625\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u0629. \u0623\u0648\u0635\u064a \u0623\u064a\u0636\u064b\u0627 \u0628\u0641\u0631\u062f \u0628\u0633\u0627\u0637 \u0627\u0644\u064a\u0648\u063a\u0627 \u0648\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643.<\/p>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0645\u0633\u0627\u0641\u0629 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li>\n<li>\u0627\u0641\u062a\u062d \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0644\u062e\u0627\u0631\u062c \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0628\u0627\u0637\u0646 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627.<\/li>\n<li>\u0642\u0631\u0651\u0628 \u062d\u0648\u0636\u0643 \u0646\u062d\u0648\u0643 \u0644\u062a\u0633\u0637\u064a\u062d \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0648\u062c\u0639\u0644\u0647 \u064a\u0644\u0627\u0645\u0633 \u0627\u0644\u0628\u0633\u0627\u0637.<\/li>\n<li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0628\u062c\u0627\u0646\u0628\u0643 \u0648\u0642\u0645 \u0628\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/li>\n<li>\u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0630\u0642\u0646\u0643 \u0645\u0642\u0631\u0628\u064b\u0627 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643 \u0648\u0642\u0641\u0635\u0643 \u0627\u0644\u0635\u062f\u0631\u064a \u0645\u0634\u062f\u0648\u062f\u064b\u0627 \u0646\u062d\u0648\u0643.<\/li>\n<li>\u062a\u0648\u0642\u0641 \u0642\u0644\u064a\u0644\u064b\u0627 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649 \u0648\u0642\u0645 \u0628\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u062b\u0645 \u0623\u0646\u0632\u0644 \u0648\u0631\u0643\u064a\u0643 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636\u060c \u0628\u062f\u0621\u064b\u0627 \u0645\u0646 \u0623\u0639\u0644\u0649 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0646\u062a\u0647\u0627\u0621\u064b \u0628\u0623\u0631\u062f\u0627\u0641\u0643.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-1514\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/vxhFYcfcnB2WULg8PR4xLi.jpg\" alt=\"Vector female butterfly glute bridge\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/vxhFYcfcnB2WULg8PR4xLi.jpg 1920w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/vxhFYcfcnB2WULg8PR4xLi-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/vxhFYcfcnB2WULg8PR4xLi-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/vxhFYcfcnB2WULg8PR4xLi-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/vxhFYcfcnB2WULg8PR4xLi-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/p>\n<p id=\"ac9445e3-d0c2-45dd-b156-ecc6f302f089\">\u0648\u0627\u0644\u062f\u064a\u060c \u0627\u0644\u0644\u0647 \u064a\u0639\u0637\u064a\u0647 \u0627\u0644\u0635\u062d\u0629\u060c \u0628\u0646\u0649 \u0639\u0636\u0644\u0627\u062a \u0645\u0624\u062e\u0631\u0629 \u0642\u0648\u064a\u0629 \u062c\u062f\u064b\u0627 \u0639\u0644\u0649 \u0645\u0631 \u0627\u0644\u0633\u0646\u064a\u0646\u060c \u0648\u0623\u0639\u062a\u0642\u062f \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a \u0627\u0644\u0633\u0628\u0628. \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0646\u064a \u064a\u062c\u0628 \u0623\u0646 \u0623\u0639\u0645\u0644 \u0628\u062c\u062f \u0623\u0643\u0628\u0631 \u0644\u0625\u064a\u062c\u0627\u062f \u062a\u062d\u062f\u064d \u0644\u0647 \u0641\u064a \u0643\u0644 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