{"id":1606,"date":"2025-09-09T11:36:49","date_gmt":"2025-09-09T08:36:49","guid":{"rendered":"https:\/\/www.dz-techs.com\/wellness\/?p=1606"},"modified":"2025-09-09T11:36:49","modified_gmt":"2025-09-09T08:36:49","slug":"essential-exercises-for-building-strength-muscle-and-physical-endurance-in-the-60s","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/essential-exercises-for-building-strength-muscle-and-physical-endurance-in-the-60s\/","title":{"rendered":"6 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u062a\u064a\u0646\u064a\u0627\u062a\u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u0645\u062f\u0631\u0628 \u0645\u062a\u062e\u0635\u0635 \u0641\u064a \u0627\u0644\u0625\u0639\u062f\u0627\u062f 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src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/qnRFP6GbYCZM6TQFr6pAXK.jpg\" alt=\"\u062f\u0644\u064a\u0644 \u062a\u0648\u0645: 6 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u062a\u064a\u0646\u064a\u0627\u062a\u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u0645\u062f\u0631\u0628 \u0645\u062a\u062e\u0635\u0635 \u0641\u064a \u0627\u0644\u0625\u0639\u062f\u0627\u062f \u0627\u0644\u0628\u062f\u0646\u064a\" width=\"1920\" height=\"1080\" \/><\/p>\n<p>\u0628\u0635\u0641\u062a\u064a \u0645\u062f\u0631\u0628\u064b\u0627 \u0634\u062e\u0635\u064a\u064b\u0627\u060c \u0623\u0634\u062c\u0639 \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 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data-analytics-id=\"inline-link\" data-url=\"https:\/\/ultimateperformance.com\/\" data-hl-processed=\"none\">Ultimate Performance<\/a>\u060c \u064a\u062a\u0641\u0642 \u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u0631\u0623\u064a.<\/p>\n<blockquote>\n<p id=\"59067cd4-22e5-4c23-823f-f76f7f1b032e-2\">\u064a\u0642\u0648\u0644: &#8220;\u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638\u060c \u0627\u0644\u0647\u0631\u0627\u0621 \u0627\u0644\u0645\u0637\u0644\u0642 \u0627\u0644\u0630\u064a \u064a\u0642\u0648\u0644 \u0628\u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0641\u064a \u0627\u0644\u0633\u062a\u064a\u0646\u064a\u0627\u062a \u0645\u0646 \u0627\u0644\u0639\u0645\u0631 &#8220;\u0623\u0643\u0628\u0631 \u0645\u0646 \u0623\u0646 \u064a\u0628\u062f\u0623\u0648\u0627&#8221; \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u064a\u062a\u0645 \u062a\u0641\u0643\u064a\u0643\u0647&#8221;. &#8220;\u0648\u0628\u0627\u0644\u0645\u062b\u0644\u060c 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\u0644\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0648\u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647 \u0648\u0627\u0644\u0646\u0637\u0627\u0642 \u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u0644\u062d\u0631\u0643\u0629\u060c \u0645\u0645\u0627 \u064a\u0636\u0645\u0646 \u0623\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u062a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u0644\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0631\u0641\u0639 <em>\u0623\u0643\u0628\u0631<\/em> \u0648\u0632\u0646\u060c \u0628\u0644 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0631\u0641\u0639 <em>\u0628\u0634\u0643\u0644 \u062c\u064a\u062f.<\/em>&#8221;<\/p>\n<h3 id=\"section-1-prone-dumbbell-row-batman\" class=\"article-body__section\">1. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u0641 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0627\u0646\u0628\u0637\u0627\u062d &#8220;\u0628\u0627\u062a\u0645\u0627\u0646&#8221;<\/h3>\n<p><iframe loading=\"lazy\" title=\"Dumbbell Prone Row (From Bench)\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/fC4sW44zeXo?wmode=transparent&amp;rel=0&amp;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p id=\"fd2b7c41-3c08-45e0-a471-798a75ae1ff1\">\u064a\u0642\u0648\u0644 \u0628\u0627\u0631\u0648\u062a\u0627: &#8220;\u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0645\u0639 \u062f\u0639\u0645 \u0627\u0644\u0635\u062f\u0631 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u062c\u0630\u0639 \u0648\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u062c\u0647\u062f \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629.&#8221; &#8220;\u0648\u0647\u0630\u0627 \u0645\u0641\u064a\u062f \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u0645\u062a\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u0623\u0643\u0628\u0631 \u0633\u0646\u064b\u0627 \u0627\u0644\u0630\u064a\u0646 \u0642\u062f \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0636\u0639\u0641 \u0641\u064a \u0645\u062b\u0628\u062a\u0627\u062a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0623\u0648 \u062a\u0627\u0631\u064a\u062e \u0645\u0646 \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p>\n<p>\u064a\u0648\u0641\u0631 \u0627\u0644\u062f\u0639\u0645 \u062a\u0646\u0641\u064a\u0630\u064b\u0627 \u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u064b\u0627 \u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0633\u062d\u0628\u060c \u0645\u0645\u0627 \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0642\u0648\u0627\u0645 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0648\u0635\u0648\u0644 \u0648\u0627\u0644\u0633\u062d\u0628 \u0648\u0627\u0644\u0631\u0641\u0639\u060c \u0648\u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0642\u0637\u0646\u064a.&#8221;<\/p>\n<p><strong>\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631 (\u0627\u0644\u0645\u0639\u064a\u0646\u0627\u062a\u060c \u0645\u0646\u062a\u0635\u0641 \u0648\u0623\u0633\u0641\u0644 \u0634\u0628\u0647 \u0627\u0644\u0645\u0646\u062d\u0631\u0641\u0629)\u060c \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0631\u064a\u0636\u060c \u0627\u0644\u062f\u0627\u0644\u064a\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629.<\/p>\n<ul id=\"98c0d887-8db9-4705-8854-b88ffb88f226\">\n<li>\u0627\u062e\u062a\u0631 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0648\u0636\u0639\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0639\u0646\u062f \u0631\u0623\u0633 \u0627\u0644\u0645\u0642\u0639\u062f.<\/li>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0648\u0648\u062c\u0647\u0643 \u0644\u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f\u060c \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0630\u0642\u0646\u0643 \u0628\u0639\u064a\u062f\u0629 \u0639\u0646 \u0627\u0644\u062d\u0627\u0641\u0629 \u0627\u0644\u0639\u0644\u0648\u064a\u0629.<\/li>\n<li>\u0627\u062b\u0646\u0650 \u0633\u0627\u0642\u064a\u0643 \u0648\u0627\u062f\u0641\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0644\u062a\u0642\u0637 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0648\u0627\u062d\u062f\u064b\u0627 \u062a\u0644\u0648 \u0627\u0644\u0622\u062e\u0631 \u0648\u062f\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u062a\u062a\u062f\u0644\u064a\u0627\u0646 \u0628\u0634\u0643\u0644 \u0643\u0627\u0645\u0644 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643\u060c \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0644\u0644\u062f\u0627\u062e\u0644.<\/li>\n<li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0648\u0631\u0643\u064a\u0643 \u0641\u064a \u0627\u0644\u0645\u0642\u0639\u062f\u060c \u0648\u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0642\u0644\u064a\u0644\u064b\u0627 \u0648\u0627\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li>\n<li>\u0627\u0642\u0628\u0636 \u0644\u0648\u062d\u064a \u0627\u0644\u0643\u062a\u0641 \u0645\u0639\u064b\u0627. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0644\u0644\u062e\u0627\u0631\u062c \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u062a\u062a\u0645\u0643\u0646 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0646 \u0627\u0644\u062a\u062d\u0631\u0643 \u0644\u0644\u062e\u0644\u0641 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643 \u062f\u0648\u0646 \u0623\u0646 \u062a\u062f\u0648\u0631 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u062a\u0642\u0648\u0633 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631\u060c \u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629 \u0648\u0627\u0642\u0628\u0636 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631.<\/li>\n<li>\u0627\u0639\u0643\u0633 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0645\u0639 \u0627\u0644\u062a\u062d\u0643\u0645\u060c \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<\/ul>\n<h3 id=\"section-2-good-morning\" class=\"article-body__section\">2. \u062a\u0645\u0631\u064a\u0646 &#8220;\u0635\u0628\u0627\u062d \u0627\u0644\u062e\u064a\u0631&#8221;<\/h3>\n<p><iframe loading=\"lazy\" title=\"The Good Morning\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/YA-h3n9L4YU?wmode=transparent&amp;rel=0&amp;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p id=\"598ae634-69fe-4c6b-a918-1695dcdb06c6\">\u064a\u0642\u0648\u0644 \u0628\u0627\u0631\u0648\u062a\u0627: &#8220;\u062a\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 &#8220;Good mornings&#8221; \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0644\u0641\u064a\u0629. \u0625\u0646\u0647\u0627 \u062d\u0631\u0643\u0629 \u062a\u062d\u0627\u0643\u064a \u0645\u0647\u0627\u0645 \u062b\u0646\u064a \u0627\u0644\u0648\u0631\u0643 \u0645\u062b\u0644 \u0627\u0644\u062a\u0642\u0627\u0637 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636. \u0648\u0639\u0646\u062f \u062a\u0646\u0641\u064a\u0630\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0641\u0625\u0646\u0647\u0627 \u062a\u0628\u0646\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0648\u0647\u064a \u0639\u0636\u0644\u0627\u062a \u062d\u064a\u0648\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062d\u0631\u0643\u0629.&#8221;<\/p>\n<p><strong>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062e\u0644\u0641\u064a\u0629\u060c \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 (\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a)\u060c \u0648\u0627\u0644\u062c\u0630\u0639.<\/p>\n<ul id=\"923db8e6-0ae1-4927-8064-aa942b01e17e\">\n<li>\u0636\u0639 \u0627\u0644\u0628\u0627\u0631bell \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0638\u0647\u0631\u0643\u060c \u0623\u0633\u0641\u0644 \u0642\u0627\u0639\u062f\u0629 \u0631\u0642\u0628\u062a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629. \u062a\u062c\u0646\u0628 \u0625\u0631\u0627\u062d\u062a\u0647 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0639\u0646\u0642\u064a (\u0627\u0644\u0631\u0642\u0628\u0629).<\/li>\n<li>\u0623\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u0642\u0628\u0636\u0629 \u062b\u0627\u0628\u062a\u0629 \u0648\u0645\u062a\u0633\u0627\u0648\u064a\u0629\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u062a\u062c\u0647\u064a\u0646 \u0644\u0623\u0633\u0641\u0644 \u0644\u0625\u0646\u0634\u0627\u0621 &#8220;\u0631\u0641&#8221; \u062b\u0627\u0628\u062a \u0628\u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643 \u0627\u0644\u0639\u0644\u0648\u064a\u0629.<\/li>\n<li>\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u062c\u0647\u062a\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 (\u0623\u0648 \u0644\u0644\u062e\u0627\u0631\u062c \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u062d\u0633\u0628 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0631\u0643).<\/li>\n<li>\u0627\u0634\u063a\u0644 \u062c\u0630\u0639\u0643\u060c \u0648\u062e\u0630 \u0646\u0641\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627 \u0641\u064a \u0628\u0637\u0646\u0643.<\/li>\n<li>\u0645\u0639 \u062b\u0646\u064a \u0628\u0633\u064a\u0637 \u0641\u064a \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u063a\u0644\u0642 \u0628\u0627\u0628\u064b\u0627 \u062e\u0644\u0641\u0643.<\/li>\n<li>\u0623\u0645\u0644 \u062c\u0630\u0639\u0643 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631 \u0645\u0633\u0637\u062d\u060c \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u062c\u0630\u0639\u0643 \u0645\u0648\u0627\u0632\u064a\u0627\u064b \u0644\u0644\u0623\u0631\u0636 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 (\u0623\u0648 \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u0645\u062d \u0628\u0647 \u0645\u0631\u0648\u0646\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062e\u0644\u0641\u064a\u0629).<\/li>\n<li>\u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0644\u0631\u0641\u0639 \u062c\u0630\u0639\u0643. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u0628\u0627\u0631bell \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li>\n<\/ul>\n<p id=\"c9a9b18a-4e7d-4f9e-b42b-54534ecc9fb4\">\u064a\u0642\u0648\u0644 \u0628\u0627\u0631\u0648\u062a\u0627: &#8220;\u0644\u0627 \u062a\u0633\u062a\u0631\u062e\u064a \u0641\u064a \u0627\u0644\u0623\u0633\u0641\u0644\u061b \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0633\u0643 \u0648\u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u062c\u0630\u0639\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0631\u064a\u0636\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a. \u0627\u0646\u0632\u0644 \u0641\u0642\u0637 \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u0645\u062d \u0628\u0647 \u062d\u0631\u0643\u062a\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062c\u064a\u062f. \u0645\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629\u060c \u0633\u064a\u062a\u062d\u0633\u0646 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0643.&#8221;<\/p>\n<h3 id=\"section-3-farmer-s-walk\" class=\"article-body__section\">3. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0634\u064a \u0628\u0627\u0644\u0645\u0632\u0631\u0639\u0629 (Farmer&#8217;s walk)<\/h3>\n<div id=\"i6mR4Qji\" class=\"jwplayer__widthsetter\">\n<div class=\"jwplayer__wrapper\">\n<div id=\"futr_botr_i6mR4Qji_GTCmDHDd_div\" class=\"future__jwplayer\" data-player-id=\"GTCmDHDd\" data-playlist-id=\"i6mR4Qji\">\n<div id=\"botr_i6mR4Qji_GTCmDHDd_div\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p id=\"8a2e408d-9592-4b01-b256-6f7fa31af822\">\u064a\u0648\u0635\u064a \u0628\u0627\u0631\u0648\u062a\u0627: &#8220;\u0627\u0628\u0646\u0650 \u0642\u0648\u0629 \u0648\u0638\u064a\u0641\u064a\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u062a\u0631\u062c\u0645 \u0625\u0644\u0649 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.\u00a0<a href=\"https:\/\/www.dztecs.com\/wellness\/say-goodbye-to-wobbly-walking-try-straight-walking-to-boost-your-metabolism-and-improve-your-mood\/\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/how-to\/farmers-walk-how-to-do-it-and-the-benefits-of-walking-with-weights\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0634\u064a \u0645\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646<\/a> \u0645\u064f\u0645\u062a\u0627\u0632 \u0644\u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u0642\u0628\u0636\u0629 (\u0627\u0644\u062a\u064a \u062a\u0646\u062e\u0641\u0636 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631)\u060c \u0648\u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0642\u0627\u0645\u0629 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f.<\/p>\n<p>&#8220;\u0639\u0646\u0635\u0631 \u0627\u0644\u0645\u0634\u064a \u064a\u0639\u0632\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u0637\u0631\u064a\u0642\u0629 \u0639\u0645\u0644\u064a\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0637\u0628\u064a\u0642 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u062b\u0644 \u062d\u0645\u0644 \u0645\u0634\u062a\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0623\u0648 \u0627\u0644\u0644\u0639\u0628 \u0645\u0639 \u0627\u0644\u0623\u062d\u0641\u0627\u062f&#8230;&#8221;<\/p>\n<p><strong>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646\u060c \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631 (\u0627\u0644\u062a\u0631\u0627\u0628\u064a\u0633)\u060c \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0627\u0644\u062c\u0630\u0639 (\u0644\u0644\u062a\u062b\u0628\u064a\u062a)\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0642\u0648\u0629 \u062f\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0627\u0644\u0639\u0627\u0645.<\/p>\n<ul id=\"e88b5d1c-d004-44a9-b7cb-d61b9727ee15\">\n<li>\u0636\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u062e\u0627\u0631\u062c \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li>\n<li>\u0627\u0628\u062f\u0623 \u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 (deadlift)\u060c \u0648\u0627\u0631\u0641\u0639 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u0623\u0648\u0632\u0627\u0646.<\/li>\n<li>\u0627\u062b\u0646\u0650 \u0644\u0648\u062d\u064a \u0627\u0644\u0643\u062a\u0641 \u0644\u0644\u062e\u0644\u0641 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li>\n<li>\u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0642\u0627\u0645\u0629\u060c \u0627\u0645\u0634\u0650 \u0644\u0644\u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u0645\u062d\u062f\u062f\u0629\u060c \u0648\u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0645\u0642\u0627\u0628\u0636 \u062b\u0627\u0628\u062a\u0629.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0628\u064a\u0646 \u0643\u062a\u0641\u064a\u0643.<\/li>\n<li>\u0627\u0646\u0638\u0631 \u0644\u0644\u0623\u0639\u0644\u0649 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0645\u0627 \u0648\u0631\u0627\u0621 \u0627\u0644\u0623\u0641\u0642\u060c \u0644\u0623\u0646 \u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0642\u0627\u0645\u062a\u0643.<\/li>\n<\/ul>\n<h3 id=\"section-4-prowler-push\" class=\"article-body__section\">4. \u062a\u0645\u0631\u064a\u0646 \u062f\u0641\u0639 \u0627\u0644\u0632\u062d\u0627\u0641\u0629 (Prowler push)<\/h3>\n<p><iframe loading=\"lazy\" title=\"Prowler Sled Benefits - TARGET EVERYTHING!\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/YilIki1x1Fo?wmode=transparent&amp;rel=0&amp;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p id=\"29f73b77-fb05-46cd-84a2-ceca00ef3d68\">\u064a\u0642\u0648\u0644 \u0628\u0627\u0631\u0648\u062a\u0627: &#8220;\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062f\u0641\u0639 \u0628\u0627\u0644\u0632\u0644\u0627\u062c\u0629 \u0647\u0648 \u062d\u0631\u0643\u0629 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u062a\u0628\u0646\u064a \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0627\u0646\u0641\u062c\u0627\u0631 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0642\u0644\u0628\u064a \u0627\u0644\u0648\u0639\u0627\u0626\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0645\u0642\u0627\u0648\u0645.&#8221;<\/p>\n<p>\u0648\u064a\u0636\u064a\u0641: &#8220;\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0646 \u0647\u0645 \u0641\u0648\u0642 \u0627\u0644\u0633\u062a\u064a\u0646\u060c \u064a\u0639\u062a\u0628\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u062f\u0627\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0642\u062f\u0631\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0643\u0645\u0627 \u0623\u0646 \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0645\u064a\u0643\u0627\u0646\u064a\u0643\u0627 \u062a\u0634\u0628\u0647 \u0627\u0644\u0631\u0643\u0636 \u064a\u0639\u0632\u0632 \u0627\u0644\u0631\u0634\u0627\u0642\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u0647\u0645\u0627 \u0639\u0646\u0635\u0631\u0627\u0646 \u062d\u0627\u0633\u0645\u0627\u0646 \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0648\u0638\u064a\u0641\u064a \u0645\u0639 \u062a\u0642\u062f\u0645\u0646\u0627 \u0641\u064a \u0627\u0644\u0639\u0645\u0631.&#8221;<\/p>\n<p><strong>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u0633\u0627\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062f\u0641\u0639 \u0628\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u0631\u0643\u0636. \u0648\u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0648\u0632\u0646 \u062b\u0642\u064a\u0644\u0627\u064b\u060c \u064a\u0632\u062f\u0627\u062f \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0628\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u062b\u0646\u064a \u0627\u0644\u0648\u0631\u0643.<\/p>\n<ul id=\"d4d10215-5e65-4343-9d3e-1bf54703d0e2\">\n<li>\u0623\u0645\u0633\u0643 \u0628\u0627\u0644\u0645\u0642\u0627\u0628\u0636\u060c \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0623\u0648 \u0641\u0631\u062f\u0647\u0645\u0627.<\/li>\n<li>\u0627\u062b\u0646\u0650 \u0627\u0644\u0648\u0631\u0643 \u0644\u0625\u062a\u0627\u062d\u0629 \u0645\u0633\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u0644\u062f\u0641\u0639.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/li>\n<li>\u0627\u062f\u0641\u0639 \u0648\u0627\u0631\u0643\u0636 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646.<\/li>\n<\/ul>\n<h3 id=\"section-5-seated-low-pulley-cable-row\" class=\"article-body__section\">5. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628 \u0628\u0627\u0644\u0643\u0627\u0628\u0644 \u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u062c\u0644\u0648\u0633<\/h3>\n<p><iframe loading=\"lazy\" title=\"Unlock Your Back Strength: Master The Seated Cable Row Technique | J2FIT\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/Gv_SmIQo794?wmode=transparent&amp;rel=0&amp;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p id=\"1a720ac0-9eaf-4714-9f5c-c9022a57755b\">&#8220;\u0639\u0646\u062f \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u062c\u0630\u0639\u0643 \u0648\u0627\u062f\u0641\u0639 \u0635\u062f\u0631\u0643 \u0644\u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0636\u0645 \u0644\u0648\u062d\u064a \u0627\u0644\u0643\u062a\u0641 \u0644\u0636\u0645\u0627\u0646 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0623\u0645\u062b\u0644 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0631\u064a\u0636\u0629 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631\u060c&#8221; \u0643\u0645\u0627 \u062a\u0646\u0635\u062d \u0628\u0627\u0631\u0648\u062a\u0627.<\/p>\n<p>&#8220;\u064a\u0642\u0648\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0648\u0636\u0639\u064a\u0629 \u062c\u0633\u0645\u0643 \u0648\u0647\u0648 \u0645\u0641\u064a\u062f \u0644\u0644\u063a\u0627\u064a\u0629 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u062a\u0631\u0647\u0644 \u0623\u0648 \u0627\u0644\u062d\u062f\u0627\u0628 \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646\u060c \u064a\u0639\u0632\u0632 \u0647\u0630\u0627 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0627\u0644\u0643\u062a\u0641\u060c \u0648\u064a\u062f\u0639\u0645 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0645\u0647\u0627\u0645 \u0627\u0644\u0633\u062d\u0628 \u0648\u0627\u0644\u062d\u0645\u0644.&#8221;<\/p>\n<p><strong>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0631\u064a\u0636\u0629\u060c \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0638\u0647\u0631 (\u0627\u0644\u0645\u0639\u064a\u0646\u0627\u062a\u060c \u0645\u0646\u062a\u0635\u0641 \u0634\u0628\u0647 \u0627\u0644\u0645\u0646\u062d\u0631\u0641\u0629)\u060c \u0627\u0644\u062f\u0627\u0644\u064a\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629\u060c \u0627\u0644\u062c\u0630\u0639.<\/p>\n<ul id=\"31e5f125-2498-4f4e-b475-2ca5d8051093\">\n<li>\u0627\u062e\u062a\u0631 \u0645\u0642\u0628\u0636\u064b\u0627 \u064a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u0639\u0631\u0636 \u0643\u062a\u0641\u064a\u0643.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0645\u062d\u0627\u064a\u062f \u0644\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0635\u062f\u0631\u0643 \u0645\u0631\u0641\u0648\u0639\u064b\u0627.<\/li>\n<li>\u0627\u0628\u062f\u0623 \u0643\u0644 \u062d\u0631\u0643\u0629 \u0628\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0627\u0644\u0643\u062a\u0641.<\/li>\n<li>\u0627\u0633\u062d\u0628 \u0627\u0644\u0634\u0631\u064a\u0637 \u0625\u0644\u0649 \u0639\u0638\u0645\u0629 \u0627\u0644\u0642\u0635 \u0623\u0648 \u0623\u0633\u0641\u0644\u0647\u0627 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0627\u062c\u0645\u0639 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0645\u0639\u064b\u0627.<\/li>\n<li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u064b\u0627\u060c \u062b\u0645 \u0623\u0639\u062f \u0627\u0644\u0634\u0631\u064a\u0637 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u064a\u0646\u0645\u0627 \u062a\u0633\u0645\u062d \u0644\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u0627\u0646\u0641\u062a\u0627\u062d \u0648\u0627\u0644\u062a\u0645\u062f\u062f.<\/li>\n<\/ul>\n<h2 id=\"section-baruta-s-tips-for-over-60s-when-strength-training\" class=\"article-body__section\">\u0646\u0635\u0627\u0626\u062d \u0628\u0627\u0631\u0648\u062a\u0627 \u0644\u0645\u0646 \u0647\u0645 \u0641\u0648\u0642 \u0627\u0644\u0633\u062a\u064a\u0646 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-1613\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/h6Q92EAkjU39KTZnH75bT7-scaled.jpg\" alt=\"\u0635\u0648\u0631\u0629 \u0644\u0627\u0645\u0631\u0623\u0629 \u062a\u0631\u062a\u062f\u064a \u0623\u0648\u0632\u0627\u0646 \u0644\u0644\u0643\u0627\u062d\u0644\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/h6Q92EAkjU39KTZnH75bT7-scaled.jpg 2560w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/h6Q92EAkjU39KTZnH75bT7-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/h6Q92EAkjU39KTZnH75bT7-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/h6Q92EAkjU39KTZnH75bT7-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/h6Q92EAkjU39KTZnH75bT7-1536x864.jpg 1536w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/h6Q92EAkjU39KTZnH75bT7-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<ul id=\"d2df8251-4a76-413c-a055-d11bc6ab4ae1\">\n<li>\u0627\u0628\u062f\u0623 \u0628\u062d\u062f\u0629 \u0645\u0639\u0642\u0648\u0644\u0629 \u0648\u0632\u062f\u0647\u0627 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u062b\u0642\u0629.<\/li>\n<li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u062d \u0648\u0627\u062a\u0631\u0643 \u063a\u0631\u0648\u0631\u0643 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644!<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0625\u064a\u0642\u0627\u0639 \u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647 \u0648\u0628\u062a\u0642\u0646\u064a\u0629 \u062f\u0642\u064a\u0642\u0629.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0644\u0633\u0627\u062a\u0643 \u0623\u0642\u0644 \u0645\u0646 60 \u062f\u0642\u064a\u0642\u0629 \u0644\u0644\u062d\u062f \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0625\u0639\u0637\u0627\u0621 \u062c\u0633\u0645\u0643 \u0648\u0642\u062a\u0627\u064b \u0643\u0627\u0641\u064a\u0627\u064b \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u064a\u0646 \u0627\u0644\u062c\u0644\u0633\u0627\u062a.<\/li>\n<li>\u0627\u062f\u0639\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0628\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u062f\u0639\u0645 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0639\u0627\u0641\u064a\u0647\u0627.<\/li>\n<li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0623\u0648 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u0623\u0648 \u062d\u0627\u0644\u0627\u062a \u0635\u062d\u064a\u0629 \u0623\u062e\u0631\u0649\u060c \u0641\u0639\u062f\u0651\u0644 \u062a\u0645\u0627\u0631\u064a\u0646\u0643 (\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0639\u0645\u0642 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0646\u0633\u062e \u0645\u062f\u0639\u0648\u0645\u0629) \u0648\u0627\u0633\u062a\u0634\u0631 \u0645\u062f\u0631\u0628\u064b\u0627 \u0634\u062e\u0635\u064a\u064b\u0627 \u0630\u0627 \u062e\u0628\u0631\u0629 \u0623\u0648 \u0627\u0637\u0644\u0628 \u0627\u0644\u0645\u0634\u0648\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0629.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0623\u0639\u0631\u0641 \u0628\u0639\u0636\u064b\u0627 \u0645\u0646 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u062a\u064a\u0646\u064a\u0627\u062a (\u0623\u0648 \u0623\u0643\u0628\u0631)\u060c \u0648\u0644\u0627 \u062a\u0638\u0647\u0631 \u0639\u0644\u064a\u0647\u0645 \u0623\u064a \u0639\u0644\u0627\u0645\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062a\u0628\u0627\u0637\u0624. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0646\u064a \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0646\u064a\u0627\u062a \u0645\u0646 \u0639\u0645\u0631\u064a\u060c \u0623\u0634\u0639\u0631 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