{"id":1629,"date":"2025-09-07T23:34:11","date_gmt":"2025-09-07T20:34:11","guid":{"rendered":"https:\/\/www.dz-techs.com\/wellness\/?p=1629"},"modified":"2025-09-07T23:34:11","modified_gmt":"2025-09-07T20:34:11","slug":"20-minute-intense-abdominal-workout-from-a-professional-trainer","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/20-minute-intense-abdominal-workout-from-a-professional-trainer\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u064f\u0643\u062b\u0641\u0629 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0645\u062f\u0631\u0628 \u0645\u062d\u062a\u0631\u0641 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0648\u0633\u0637 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644"},"content":{"rendered":"<p id=\"96600857-1a4c-4efd-b7fc-ecbc6b56b3ef\">\u0627\u0644\u0643\u0644 \u064a\u062a\u0643\u0644\u0645 \u0639\u0646 \u0642\u0648\u0629 \u0627\u0644\u062c\u0630\u0639 \u0644\u0623\u0646\u0647\u0627 \u0628\u0628\u0633\u0627\u0637\u0629 \u0645\u0631\u0643\u0632 \u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u062c\u0633\u0645\u0643. \u0641\u0647\u064a \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0631\u0641\u0639 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644\u060c \u0648\u0627\u0644\u062c\u0631\u064a \u0628\u0642\u0648\u0629 \u0623\u0643\u0628\u0631\u060c \u0648\u062d\u062a\u0649 \u0627\u0644\u062c\u0644\u0648\u0633 \u062f\u0648\u0646 \u0623\u0646 \u064a\u0632\u0639\u062c\u0643 \u0638\u0647\u0631\u0643. \u0645\u0639 \u0623\u062e\u0630 \u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631\u060c \u0648\u0644\u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0623\u0645\u0648\u0631 \u0642\u0635\u064a\u0631\u0629 \u0648\u0645\u0641\u064a\u062f\u0629\u060c \u0623\u0639\u062a\u0642\u062f \u0623\u0646\u0643 \u0633\u062a\u062d\u0628 \u0647\u0630\u0627 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0630\u064a \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u0648\u0645\u062f\u062a\u0647 20 \u062f\u0642\u064a\u0642\u0629 \u0641\u0642\u0637.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1658\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/Cq3R5zrpnvML5mjgWAiFaH.jpg\" alt=\"\" width=\"1000\" height=\"563\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/Cq3R5zrpnvML5mjgWAiFaH.jpg 1000w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/Cq3R5zrpnvML5mjgWAiFaH-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2025\/09\/Cq3R5zrpnvML5mjgWAiFaH-768x432.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/>\u0647\u0630\u0627 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0645\u0642\u062f\u0645 \u0645\u0646 <a href=\"https:\/\/www.instagram.com\/london_fitness_guy\/?hl=en&amp;g=5\" target=\"_blank\" rel=\"noopener noreferrer\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/www.instagram.com\/london_fitness_guy\/?hl=en&amp;g=5\" data-hl-processed=\"none\">James Stirling<\/a>, \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u0628\u0627\u0633\u0645 London Fitness Guy\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0634\u0627\u0631\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0648\u0629 \u0645\u0646\u0632\u0644\u064a\u0629 \u0633\u0647\u0644\u0629 \u0648\u0645\u062a\u0627\u062d\u0629 \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a. \u0625\u0646\u0647\u0627 \u0645\u062c\u0645\u0648\u0639\u0629 \u0631\u0627\u0626\u0639\u0629 \u062a\u0639\u062a\u0645\u062f \u0628\u0634\u0643\u0644 \u0643\u0627\u0645\u0644 \u0639\u0644\u0649 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643\u060c \u0644\u0630\u0644\u0643 \u0644\u0627 \u062d\u0627\u062c\u0629 \u0644\u0623\u064a \u0645\u0639\u062f\u0627\u062a \u0631\u064a\u0627\u0636\u064a\u0629.<\/p>\n<p id=\"96600857-1a4c-4efd-b7fc-ecbc6b56b3ef-2\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0641\u062c\u0631\u0651\u0628 \u0643\u0644 \u062d\u0631\u0643\u0629 \u0639\u0644\u0649 \u062d\u062f\u0629 \u0623\u0648\u0644\u0627\u064b \u0644\u062a\u0631\u0649 \u0643\u064a\u0641 \u062a\u0634\u0639\u0631 \u0628\u0647\u0627 \u0642\u0628\u0644 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0627\u0645\u0644\u0629.<\/p>\n<div class=\"van_vid_carousel\">\n<div class=\"van_vid_carousel__padding\">\n<div class=\"van_vid_carousel__container\"><\/div>\n<\/div>\n<\/div>\n<p>\u0623\u0648 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0639\u0627\u0641\u0649 \u0645\u0646 \u0625\u0635\u0627\u0628\u0629\u060c \u0623\u0648 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c \u0623\u0648 \u0644\u062f\u064a\u0643 \u0623\u064a \u062d\u0627\u0644\u0629 \u0642\u062f \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u062a\u0643 \u0644\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0641\u0627\u0633\u062a\u0634\u0631 \u0623\u062e\u0635\u0627\u0626\u064a \u0631\u0639\u0627\u064a\u0629 \u0635\u062d\u064a\u0629 \u0642\u0628\u0644 \u062a\u062c\u0631\u0628\u062a\u0647\u0627. \u0628\u062e\u0644\u0627\u0641 \u0630\u0644\u0643\u060c \u0627\u062d\u0636\u0631 \u0625\u062d\u062f\u0649 \u0623\u0641\u0636\u0644 \u062d\u0635\u0627\u0626\u0631 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0648 \u0623\u064a \u062d\u0635\u064a\u0631\u0629 \u062f\u0627\u0639\u0645\u0629 \u0644\u062f\u064a\u0643 \u0648\u062c\u0631\u0651\u0628 \u0647\u0630\u0627 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/p>\n<h2 id=\"section-what-is-the-20-minute-core-workout\" class=\"article-body__section\">\u0645\u0627 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629\u061f<\/h2>\n<p id=\"2a2e5c7b-b30f-49cc-be7f-6a7504806dc3\">\u0644\u062f\u064a\u0643 \u062e\u0645\u0633 \u062d\u0631\u0643\u0627\u062a \u0644\u062a\u0645\u0631 \u0628\u0647\u0627\u060c \u0648\u062a\u0642\u0636\u064a 30 \u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0643\u0644 \u0645\u0646\u0647\u0627 (\u0648 30 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628 \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629). \u062e\u0630 30 \u062b\u0627\u0646\u064a\u0629 \u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a.<\/p>\n<p>\u0647\u0646\u0627\u0643 \u062b\u0644\u0627\u062b \u062c\u0648\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u060c \u0644\u0643\u0646 \u0627\u0644\u0645\u062f\u0631\u0628 Stirling \u0623\u0646\u0639\u0645 \u0639\u0644\u064a\u0643 \u0628\u062f\u0642\u064a\u0642\u0629 \u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0643\u0644 \u062c\u0648\u0644\u0629. \u0627\u0633\u062a\u063a\u0644 \u0647\u0630\u0627 \u0627\u0644\u0648\u0642\u062a \u0644\u0627\u062d\u062a\u0633\u0627\u0621 \u0628\u0639\u0636 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0633\u0645\u0627\u062d \u0644\u062d\u0631\u0642 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u0627\u0644\u062a\u0644\u0627\u0634\u064a \u0642\u0628\u0644 \u0627\u0644\u063a\u0648\u0635 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/p>\n<ul id=\"c81d94b1-0873-44db-b0bc-98ae520e8c24\">\n<li>30 \u062b\u0627\u0646\u064a\u0629 \u00d7 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u062c\u0648\u064a\u0641 (hollow hold)<\/li>\n<li>30 \u062b\u0627\u0646\u064a\u0629 \u00d7 \u0644\u0645\u0633 \u0627\u0644\u0643\u062a\u0641 (shoulder taps)<\/li>\n<li>30 \u062b\u0627\u0646\u064a\u0629 \u00d7 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0644\u0643\u0644 \u062c\u0627\u0646\u0628 (side plank each side)<\/li>\n<li>30 \u062b\u0627\u0646\u064a\u0629 \u00d7 \u0631\u0641\u0639 \u0627\u0644\u062d\u0648\u0636 (hip raises)<\/li>\n<li>30 \u062b\u0627\u0646\u064a\u0629 \u00d7 \u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 (plank rotations)<\/li>\n<li>30 \u062b\u0627\u0646\u064a\u0629 \u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/li>\n<li>3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0639 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u064a\u0646 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629<\/li>\n<\/ul>\n<div id=\"DOBZ6pgDMAF\" class=\"instagram-embed\">\n<blockquote class=\"instagram-media\" style=\"width: calc(100% - 2px);\" data-instgrm-captioned=\"\" data-instgrm-version=\"6\"><p><a href=\"https:\/\/www.instagram.com\/p\/DOBZ6pgDMAF\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-url=\"https:\/\/www.instagram.com\/p\/DOBZ6pgDMAF\/\" data-hl-processed=\"none\">A post shared by James Stirling &#8211; HOME WORKOUTS \ud83d\udcaa\ud83c\udffb (@london_fitness_guy)<\/a><\/p>\n<p>A photo posted by on<\/p><\/blockquote>\n<\/div>\n<p>&nbsp;<\/p>\n<h2 id=\"section-what-are-the-benefits-of-this-workout\" class=\"article-body__section\">\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/h2>\n<p id=\"0111dcd9-7d2c-41cc-af2d-b972923b87c4\">\u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0641\u0639\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646. \u0641\u064a \u0625\u062d\u062f\u0649 <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6407754\/#sec007\" target=\"_blank\" rel=\"noopener noreferrer\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6407754\/#sec007\" data-hl-processed=\"none\">\u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a<\/a>\u060c \u0642\u0627\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0627\u0644\u062c\u0627\u0645\u0639\u064a\u0648\u0646 \u0627\u0644\u0630\u064a\u0646 \u0623\u0636\u0627\u0641\u0648\u0627 \u062b\u0644\u0627\u062b \u062c\u0644\u0633\u0627\u062a \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0644\u0645\u062f\u0629 \u062b\u0645\u0627\u0646\u064a\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0628\u062a\u062d\u0633\u064a\u0646 \u062a\u0648\u0627\u0632\u0646\u0647\u0645\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0642\u062f\u0631\u062a\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u062d\u062a\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0642\u062a\u0635\u0627\u062f \u0627\u0644\u062c\u0631\u064a\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647\u0645 \u064a\u0645\u0643\u0646\u0647\u0645 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0648\u062a\u064a\u0631\u0629 \u0645\u0639 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0643\u0645\u064a\u0629 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646.<\/p>\n<div id=\"slice-container-newsletterForm-articleInbodyContent-9RUrFPSgSmsmiWJW7464R5\" class=\"slice-container newsletter-inbodyContent-slice newsletterForm-articleInbodyContent-9RUrFPSgSmsmiWJW7464R5 slice-container-newsletterForm\">\n<div class=\"newsletter-form__wrapper newsletter-form__wrapper--inbodyContent\" data-hydrate=\"true\"><\/div>\n<\/div>\n<p>\u0648\u0644\u0643\u0646 \u0644\u0627 \u064a\u0634\u062a\u0631\u0637 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0639\u062f\u0627\u0621\u064b \u0644\u062a\u0644\u0645\u0633 \u0627\u0644\u0641\u0648\u0627\u0626\u062f. \u0641\u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0642\u0648\u064a \u064a\u062c\u0639\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0627\u0645\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u062a\u0639\u0628 \u0623\u0642\u0644 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p>\u0644\u062a\u0644\u0627\u062d\u0638 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u062d\u0642\u064b\u0627\u060c \u0645\u0646 \u0627\u0644\u0645\u0641\u064a\u062f \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0644\u062a\u0632\u0645\u064b\u0627. \u062d\u0627\u0648\u0644 \u062a\u062e\u0635\u064a\u0635 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062c\u0630\u0639 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href=\"https:\/\/www.dztecs.com\/wellness\/30-minute-full-body-two-trainers-give-you-a-workout-to-build-muscle-and-strength\/\" data-analytics-id=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/best-picks\/best-adjustable-dumbbells\">\u0623\u0641\u0636\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0639\u062f\u064a\u0644<\/a>. \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0643\u0647\u0630\u0647 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u062f\u0631\u064a\u0628\u0643 \u0645\u0645\u062a\u0639\u064b\u0627 \u0648\u062a\u062d\u0641\u0632 \u0639\u0636\u0644\u0627\u062a\u0643.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0644\u0639\u0628 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062c\u0630\u0639 \u0623\u064a\u0636\u064b\u0627 \u062f\u0648\u0631\u064b\u0627 \u0641\u064a \u062a\u062d\u062f\u064a\u062f \u0634\u0643\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u062d\u064a\u062b \u062a\u0635\u0628\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0642\u0648\u0649 \u0623\u0643\u062b\u0631 \u0628\u0631\u0648\u0632\u064b\u0627. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0631\u0624\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u0639\u0627\u0645 \u0644\u0644\u062c\u0633\u0645.<\/p>\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0645\u062c\u0631\u062f \u062c\u0632\u0621 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0629\u060c \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0646\u0648\u0645 \u0648\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0643\u0644\u0647\u0627 \u062a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627. \u0625\u0630\u0627 \u0643\u0627\u0646 \u062a\u062d\u062f\u064a\u062f \u0634\u0643\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0647\u062f\u0641\u064b\u0627 \u0634\u062e\u0635\u064a\u064b\u0627\u060c \u0641\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0648\u062c\u0628\u0627\u062a \u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u062f\u0639\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0625\u0628\u0642\u0627\u0626\u0643 \u0645\u0645\u062a\u0644\u0626\u064b\u0627 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0623\u064a\u0636\u064b\u0627 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\u0648\u062a\u0645\u0627\u0631\u064a\u0646\u0643.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0643\u0644 \u064a\u062a\u0643\u0644\u0645 \u0639\u0646 \u0642\u0648\u0629 \u0627\u0644\u062c\u0630\u0639 \u0644\u0623\u0646\u0647\u0627 \u0628\u0628\u0633\u0627\u0637\u0629 \u0645\u0631\u0643\u0632 \u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u062c\u0633\u0645\u0643. \u0641\u0647\u064a \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0631\u0641\u0639 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644\u060c \u0648\u0627\u0644\u062c\u0631\u064a \u0628\u0642\u0648\u0629 \u0623\u0643\u0628\u0631\u060c \u0648\u062d\u062a\u0649 \u0627\u0644\u062c\u0644\u0648\u0633 \u062f\u0648\u0646 \u0623\u0646 \u064a\u0632\u0639\u062c\u0643 \u0638\u0647\u0631\u0643. \u0645\u0639 \u0623\u062e\u0630 \u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631\u060c \u0648\u0644\u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0623\u0645\u0648\u0631 \u0642\u0635\u064a\u0631\u0629 \u0648\u0645\u0641\u064a\u062f\u0629\u060c \u0623\u0639\u062a\u0642\u062f \u0623\u0646\u0643 \u0633\u062a\u062d\u0628 \u0647\u0630\u0627 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0630\u064a \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u0648\u0645\u062f\u062a\u0647 20 \u062f\u0642\u064a\u0642\u0629 \u0641\u0642\u0637. \u0647\u0630\u0627 [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":1658,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[10],"class_list":["post-1629","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-10"],"yoast_head":"<!-- This site is optimized 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