{"id":1624,"date":"2025-09-07T23:31:32","date_gmt":"2025-09-07T20:31:32","guid":{"rendered":"https:\/\/www.dz-techs.com\/wellness\/?p=1624"},"modified":"2025-09-07T23:31:32","modified_gmt":"2025-09-07T20:31:32","slug":"basic-exercises-to-build-strength-and-flexibility-that-everyone-over-the-age-of-70-should-do","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/basic-exercises-to-build-strength-and-flexibility-that-everyone-over-the-age-of-70-should-do\/","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\u0645\u0631\u0648\u0646\u0629 \u064a\u062c\u0628 \u0639\u0644\u0649 \u0643\u0644 \u0634\u062e\u0635 \u0641\u0648\u0642 \u0633\u0646 \u0627\u0644\u0633\u0628\u0639\u064a\u0646 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627\u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u0623\u062e\u0635\u0627\u0626\u064a \u0639\u0644\u0627\u062c \u0637\u0628\u064a\u0639\u064a"},"content":{"rendered":"

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\"\u0666<\/p>\n

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\u0627\u0644\u062f\u0643\u062a\u0648\u0631\u0629 \u0646\u0627\u0646\u0633\u064a<\/u><\/a> \u0647\u064a \u0623\u062e\u0635\u0627\u0626\u064a\u0629 \u0639\u0644\u0627\u062c \u0637\u0628\u064a\u0639\u064a \u0645\u062a\u062e\u0635\u0635\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646\u060c \u0648\u0641\u064a \u0645\u0642\u0637\u0639 \u0641\u064a\u062f\u064a\u0648 \u0646\u0634\u0631\u062a\u0647 \u0639\u0644\u0649 \u062d\u0633\u0627\u0628\u0627\u062a\u0647\u0627 \u0641\u064a \u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u060c \u062a\u0634\u0627\u0631\u0643 \u0633\u062a\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0648\u0635\u064a \u0628\u0647\u0627 \u0644\u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0630\u064a\u0646 \u062a\u062a\u0631\u0627\u0648\u062d \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0628\u064a\u0646 70 \u0648 90 \u0639\u0627\u0645\u064b\u0627. \u064a\u0645\u0643\u0646 \u0625\u0643\u0645\u0627\u0644 \u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0648\u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0647\u0648 \u0639\u0644\u0628\u0629 \u0637\u0639\u0627\u0645 \u0645\u0646 \u062e\u0632\u0627\u0646\u0629 \u0645\u0637\u0628\u062e\u0643\u060c \u0648\u0643\u0631\u0633\u064a\u060c \u0648\u0645\u0646\u0634\u0641\u0629 \u0634\u0627\u064a.<\/p>\n

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<\/div>\n<\/div>\n<\/div>\n

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\u0645\u0627 \u0647\u064a \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u061f<\/h2>\n

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

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@dr.nancy.dpt<\/a>\u266c Ain’t No Mountain High Enough – Marvin Gaye & Tammi Terrell<\/a><\/section>\n<\/blockquote>\n<\/div>\n

1. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629<\/h3>\n

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2. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u0635\u0646\u062f\u0648\u0642 (Box squats)<\/h3>\n

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3. \u062a\u0645\u0631\u064a\u0646 \u0645\u062f \u0627\u0644\u0648\u0631\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0642\u0648\u0641 (Standing hip extension)<\/h3>\n

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

4. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u0632\u0644\u0627\u0642 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 (Single leg slides)<\/h3>\n

\u0644\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0625\u062d\u0636\u0627\u0631 \u0642\u0637\u0639\u0629 \u0642\u0645\u0627\u0634. \u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643. \u0636\u0639 \u0625\u062d\u062f\u0649 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u0642\u0637\u0639\u0629 \u0627\u0644\u0642\u0645\u0627\u0634\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0646\u062d\u0646\u0627\u0621 \u0637\u0641\u064a\u0641 \u0641\u064a \u0643\u0644\u062a\u0627 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u0648\u062d\u0631\u0643 \u0627\u0644\u0633\u0627\u0642 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u060c \u062b\u0645 \u0623\u0639\u062f\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644\u060c \u062b\u0645 \u062d\u0631\u0643\u0647\u0627 \u0644\u0644\u062e\u0644\u0641 \u0628\u0628\u0637\u0621 \u0648\u062a\u062d\u0643\u0645. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0628\u0642\u064a\u0629 \u062c\u0633\u0645\u0643 \u062b\u0627\u0628\u062a\u064b\u0627 – \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u062d\u0631\u0643 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637. \u0623\u0643\u0645\u0644 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a\u060c \u062b\u0645 \u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649. \u0623\u0643\u0645\u0644 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/p>\n

5. \u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u0648\u0631\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0642\u0648\u0641 (Standing hip flexion)<\/h3>\n

\u0642\u0641 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u062d\u0627\u0626\u0637\u060c \u0648\u0636\u0639 \u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062f\u0639\u0645. \u0645\u0646 \u0647\u0646\u0627\u060c \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0648\u0627\u0631\u0641\u0639 \u0625\u062d\u062f\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0646\u062d\u0646\u0627\u0621 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0641\u064a \u0631\u0643\u0628\u062a\u0643 \u0644\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0646\u062d\u0648 \u062c\u0630\u0639\u0643. \u0636\u0639 \u0627\u0644\u0633\u0627\u0642 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0643\u0631\u0631 \u0630\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646. \u0627\u0633\u062a\u0647\u062f\u0641 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a.<\/p>\n

6. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0646\u0642\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0628\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 (Lateral toe taps)<\/h3>\n

\u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0627\u0628\u062f\u0623 \u0628\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0639 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646. \u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0648\u0631\u0643\u064a\u0643. \u0645\u0646 \u0647\u0646\u0627\u060c \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064b\u0627 \u0648\u0627\u062d\u062f\u0629 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0623\u0634\u0631 \u0628\u0625\u0635\u0628\u0639 \u0642\u062f\u0645\u0643\u060c \u0648\u062d\u0631\u0643 \u0627\u0644\u0633\u0627\u0642 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643. \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631. \u0627\u0633\u062a\u0647\u062f\u0641 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a.<\/p>\n

\"\u0635\u0648\u0631\u0629<\/p>\n

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

\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0633\u064a\u062e\u062a\u0628\u0631 \u062a\u0648\u0627\u0632\u0646\u0643 \u0648\u062b\u0628\u0627\u062a\u0643. \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629\u060c \u0648\u0642\u062f \u062a\u0644\u0627\u062d\u0638 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0647\u0644 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f. \u0647\u0630\u0627 \u0623\u0645\u0631 \u0637\u0628\u064a\u0639\u064a\u060c \u0648\u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u0636\u0639\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0635\u062d\u064a\u062d \u0623\u064a \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0633\u0642\u0648\u0637.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u062a\u0643 \u0648\u062a\u0648\u0627\u0632\u0646\u0643 \u0648\u062d\u0631\u0643\u062a\u0643 \u0648\u0648\u0638\u0627\u0626\u0641\u0643 \u0645\u0639 \u062a\u0642\u062f\u0645\u0643 \u0641\u064a \u0627\u0644\u0639\u0645\u0631\u060c \u0641\u0642\u062f \u0648\u0635\u0644\u062a \u0625\u0644\u0649 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0635\u062d\u064a\u062d. \u0645\u0639 \u062a\u0642\u062f\u0645\u0646\u0627 \u0641\u064a \u0627\u0644\u0633\u0646\u060c \u064a\u0635\u0628\u062d \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0645\u0646 \u0623\u064a \u0648\u0642\u062a \u0645\u0636\u0649 – \u0641\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0647\u0648 \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0627\u0644\u0637\u0631\u0642 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0633\u0627\u0631\u0643\u0648\u0628\u064a\u0646\u064a\u0627\u060c \u0623\u0648 \u0641\u0642\u062f\u0627\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0628\u0646\u0627\u0621 \u0639\u0638\u0627\u0645 […]<\/p>\n","protected":false},"author":10,"featured_media":1625,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[10],"class_list":["post-1624","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-10"],"yoast_head":"\n6 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 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