{"id":1713,"date":"2026-08-18T12:28:55","date_gmt":"2026-08-18T09:28:55","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/what-is-pnf-pails-and-rails-stretching\/"},"modified":"2026-08-18T12:35:49","modified_gmt":"2026-08-18T09:35:49","slug":"what-is-pnf-pails-and-rails-stretching","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/what-is-pnf-pails-and-rails-stretching\/","title":{"rendered":"\u062a\u0642\u0646\u064a\u0627\u062a \u0625\u0637\u0627\u0644\u0629 \u0645\u062a\u0642\u062f\u0645\u0629 \u0644\u0645\u0631\u0648\u0646\u0629 \u062d\u0642\u064a\u0642\u064a\u0629","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<div class=\"vfocused-takeaways-box\">\n<h4 class=\"vfocused-takeaways-title\"><span class=\"vfocused-takeaways-icon\" aria-hidden=\"true\">\ud83d\udca1<\/span> \u0623\u0647\u0645 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u062a\u0647<\/h4>\n<ul class=\"vfocused-takeaways-list\">\n<li>\u0644\u062a\u0637\u0628\u064a\u0642 \u062a\u0642\u0646\u064a\u0629 PNF\u060c \u0627\u0628\u062f\u0623 \u0628\u062a\u0645\u062f\u062f \u0633\u0644\u0628\u064a \u0644\u064010 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0627\u0646\u0642\u0628\u0636 \u0639\u0636\u0644\u064a\u064b\u0627 (\u0628\u0634\u062f\u0629 5\/10) \u0644\u064010 \u062b\u0648\u0627\u0646\u064d\u060c \u0648\u0627\u0633\u062d\u0628 \u0623\u0639\u0645\u0642 \u0628\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0644\u064020 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<li>\u062a\u0639\u062a\u0645\u062f \u0641\u0639\u0627\u0644\u064a\u0629 \u0625\u0637\u0627\u0644\u0629 PNF \u0639\u0644\u0649 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0639\u0628\u0631 \u0622\u0644\u064a\u062a\u064a \u0627\u0644\u0643\u0628\u062d \u0627\u0644\u0630\u0627\u062a\u064a \u0648\u0627\u0644\u0645\u062a\u0628\u0627\u062f\u0644\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u062a\u0645\u062f\u062f\u0647\u0627 \u0628\u0634\u0643\u0644 \u0623\u0639\u0645\u0642.<\/li>\n<li>\u0631\u063a\u0645 \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0641\u0648\u0631\u064a\u0629 \u0645\u0646 PNF \u062a\u062f\u0648\u0645 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637\u060c \u0641\u0625\u0646 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u062a\u062d\u0642\u0642 \u0645\u0631\u0648\u0646\u0629 \u0623\u0639\u0645\u0642 \u0648\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.<\/li>\n<\/ul>\n<\/div>\n<nav class=\"vfocused-toc-box\" aria-label=\"\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a\"><strong class=\"vfocused-toc-title\">\ud83d\udccc \u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/strong><\/p>\n<ul class=\"vfocused-toc-list\">\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-1\">\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0646\u0634\u0637\u0629 \u0648\u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0648\u0623\u0646\u0648\u0627\u0639\u0647\u0627 \u0627\u0644\u0623\u062e\u0631\u0649<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-2\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u062f\u062f PNF \u0623\u0648 &#8220;PAILs \u0648 RAILs&#8221;<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-3\">\u0644\u0645\u0627\u0630\u0627 \u062a\u0639\u0645\u0644 \u0625\u0637\u0627\u0644\u0629 PNF\u061f<\/a><\/li>\n<\/ul>\n<\/nav>\n<hr \/>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0645\u0646 \u0645\u0631\u0648\u0646\u062a\u0643 \u0628\u0627\u0644\u0641\u0639\u0644\u060c \u0644\u0643\u0646 \u062a\u0642\u062f\u0645\u0643 \u0642\u062f \u064a\u0628\u062f\u0648 \u0628\u0637\u064a\u0626\u064b\u0627 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646. \u0643\u0645\u0627 \u0623\u0648\u0636\u062d\u062a \u0633\u0627\u0628\u0642\u064b\u0627\u060c \u0647\u0646\u0627\u0643 \u0646\u062a\u064a\u062c\u062a\u0627\u0646 \u0631\u0626\u064a\u0633\u064a\u062a\u0627\u0646 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629. \u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u0646\u0641\u0643\u0631 \u0641\u064a \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u062a\u062d\u0642\u064a\u0642 \u0642\u062f\u0631 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0645\u062f\u0649 \u0625\u0630\u0627 \u0639\u0631\u0641\u062a \u0643\u064a\u0641. \u0633\u0623\u0639\u0631\u0636 \u0644\u0643 \u0627\u0644\u064a\u0648\u0645 \u0628\u0639\u0636 \u0627\u0644\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0628\u0633\u0631\u0639\u0629 \u0648\u0641\u0639\u0627\u0644\u064a\u0629 \u0645\u062f\u0647\u0634\u0629\u060c \u0648\u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 &#8220;PNF&#8221; \u0623\u0648 &#8220;PAILS and RAILS&#8221;.<\/p>\n<div class=\"featured-image-container\" style=\"margin: 20px 0; text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-featured-og\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/hero-image.fill_.size_1200x675-1.png\" alt=\"\u062a\u0642\u0646\u064a\u0627\u062a \u0625\u0637\u0627\u0644\u0629 \u0645\u062a\u0642\u062f\u0645\u0629 \u0644\u0645\u0631\u0648\u0646\u0629 \u062d\u0642\u064a\u0642\u064a\u0629\" width=\"1200\" height=\"675\" \/><\/div>\n<p>\u0648\u0644\u0643\u0646 \u0642\u0628\u0644 \u0623\u0646 \u0646\u062a\u0639\u0645\u0642 \u0641\u064a \u0630\u0644\u0643\u060c \u0623\u0648\u062f \u0623\u0646 \u0623\u0648\u0636\u062d \u0623\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0644\u064a\u0633\u062a \u0645\u0646\u0627\u0641\u0633\u0629 \u0648\u0644\u064a\u0633\u062a \u0633\u0628\u0627\u0642\u064b\u0627 \u0628\u0623\u064a \u062d\u0627\u0644 \u0645\u0646 \u0627\u0644\u0623\u062d\u0648\u0627\u0644. \u0623\u0646\u0627 \u0623\u0646\u0638\u0631 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u0623\u0646\u0638\u0631 \u0628\u0647\u0627 \u0625\u0644\u0649 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u0623\u064a \u0646\u0634\u0627\u0637 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0622\u062e\u0631. \u0625\u0630\u0627 \u0623\u0631\u0627\u062f \u0634\u062e\u0635 \u0645\u0627 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 &#8220;\u0627\u0644\u0623\u0645\u062b\u0644&#8221; \u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629\u060c \u0641\u0633\u0623\u0642\u0648\u0644 \u0644\u0647 \u0623\u0644\u0627 \u064a\u0628\u0627\u0644\u063a \u0641\u064a \u0627\u0644\u062a\u0641\u0643\u064a\u0631\u060c \u0628\u0644 \u0623\u0646 \u064a\u0644\u062a\u0632\u0645 \u0628\u0639\u0627\u062f\u0629 \u0648\u0623\u0646 \u064a\u0643\u0648\u0646 \u062b\u0627\u0628\u062a\u064b\u0627. \u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u062c\u064a\u062f \u0623\u0646 \u062a\u062a\u062d\u0645\u0633 \u0643\u062b\u064a\u0631\u064b\u0627 \u0644\u0623\u064a \u0637\u0631\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u0648 &#8220;\u062e\u0628\u064a\u0631&#8221; \u064a\u062f\u0639\u064a \u0627\u0645\u062a\u0644\u0627\u0643 \u062c\u0645\u064a\u0639 \u0627\u0644\u0625\u062c\u0627\u0628\u0627\u062a\u061b \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646\u0647\u0645 \u0644\u0627 \u064a\u0645\u0644\u0643\u0648\u0646\u0647\u0627. \u0648\u064a\u0646\u0637\u0628\u0642 \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629.<\/p>\n<p>\u0648\u0647\u0646\u0627\u0643 \u0639\u062f\u062f <em>\u0643\u0628\u064a\u0631<\/em> \u0645\u0646 &#8220;\u0627\u0644\u062e\u0628\u0631\u0627\u0621&#8221; \u0641\u064a \u0639\u0627\u0644\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629. \u064a\u0633\u062a\u0641\u064a\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646\u0647\u0645 \u0645\u0646 \u062c\u0639\u0644 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u062a\u0628\u062f\u0648 \u0645\u0639\u0642\u062f\u0629 (\u0644\u0623\u0646\u0643 \u062d\u064a\u0646\u0647\u0627 \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0628\u0631\u0627\u0645\u062c\u0647\u0645 \u0644\u0625\u0631\u0634\u0627\u062f\u0643). \u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u062a\u0642\u0646\u064a\u0627\u062a\u0647\u0645 \u0633\u064a\u0626\u0629 \u0623\u0648 \u062e\u0627\u0637\u0626\u0629\u060c \u0644\u0643\u0646\u0647\u0627 \u0642\u062f \u0644\u0627 \u062a\u0643\u0648\u0646 \u0645\u0645\u064a\u0632\u0629 \u0628\u0627\u0644\u0641\u0639\u0644. \u0625\u0644\u064a\u0643 \u062a\u0641\u0635\u064a\u0644 \u0644\u0645\u0627 \u064a\u062c\u0639\u0644 \u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 &#8220;\u0623\u0643\u062b\u0631 \u062a\u0642\u062f\u0645\u064b\u0627&#8221; \u0645\u0646 \u063a\u064a\u0631\u0647\u0627.<\/p>\n<h2 id=\"section-1\">\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0646\u0634\u0637\u0629 \u0648\u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0648\u0623\u0646\u0648\u0627\u0639\u0647\u0627 \u0627\u0644\u0623\u062e\u0631\u0649<\/h2>\n<p>\u0642\u062f \u062a\u0638\u0646 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0637\u0631\u064a\u0642\u0629 \u0623\u0648 \u0627\u062b\u0646\u062a\u064a\u0646 \u0641\u0642\u0637 \u0644\u0644\u062a\u0645\u062f\u062f. \u0644\u0643\u0646 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u062a\u0648\u062c\u062f \u0637\u0631\u0642 \u0639\u062f\u064a\u062f\u0629\u060c \u0648\u0643\u0644 \u0645\u0624\u064a\u062f \u0644\u0637\u0631\u064a\u0642\u0629 \u0645\u0646\u0647\u0627 \u0633\u064a\u062c\u0627\u062f\u0644 \u0628\u0623\u0646\u0647\u0627 \u0627\u0644\u0623\u0641\u0636\u0644. \u0644\u0627 \u064a\u0648\u062c\u062f \u062f\u0627\u0626\u0645\u064b\u0627 \u0627\u062a\u0641\u0627\u0642 \u0639\u0644\u0649 \u062a\u0639\u0631\u064a\u0641\u0627\u062a \u0643\u0644 \u0645\u0646\u0647\u0627\u060c \u0645\u0645\u0627 \u064a\u062b\u064a\u0631 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062c\u062f\u0644. \u0644\u0630\u0627\u060c \u0633\u0623\u0642\u062f\u0645 \u0644\u0643 \u0644\u0645\u062d\u0629 \u0645\u0648\u062c\u0632\u0629 \u0639\u0646 \u0628\u0639\u0636 \u0627\u0644\u0645\u0635\u0637\u0644\u062d\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0648\u0645\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0631\u0641\u0647 \u0639\u0646\u0647\u0627.<\/p>\n<ul>\n<li><strong>\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062b\u0627\u0628\u062a (Static stretching)<\/strong>: \u0647\u0648 \u0639\u0646\u062f\u0645\u0627 \u062a\u062b\u0628\u062a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0641\u062a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a (\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c 10 \u062b\u0648\u0627\u0646\u064d \u0623\u0648 \u0623\u0643\u062b\u0631).<\/li>\n<li><strong>\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a (Dynamic stretching)<\/strong>: \u0647\u0648 \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u062d\u0631\u0643 \u062f\u0627\u062e\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u0645\u062f\u062f \u0648\u062e\u0627\u0631\u062c\u0647\u0627\u060c \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0627\u0639\u062a\u0628\u0627\u0631\u0647 \u062a\u062d\u0631\u064a\u0643\u064b\u0627 \u0646\u0634\u0637\u064b\u0627 \u0639\u0628\u0631 \u0646\u0637\u0627\u0642 \u0643\u0627\u0645\u0644 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629. \u064a\u062a\u0645 \u0630\u0644\u0643 \u0643\u062a\u0645\u062f\u062f \u0646\u0634\u0637\u061b \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0631\u0643\u0644 \u0623\u0648 \u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0631\u064a.<\/li>\n<li><strong>\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0633\u0644\u0628\u064a (Passive stretching)<\/strong>: \u0647\u0648 \u0639\u0646\u062f\u0645\u0627 \u062a\u0636\u0639 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u062c\u0633\u0645\u0643 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u062a\u0645\u062f\u062f. \u0642\u062f \u062a\u0633\u062a\u062e\u062f\u0645 \u062f\u0639\u0627\u0645\u0627\u062a\u060c \u0623\u0648 \u0627\u0644\u062c\u0627\u0630\u0628\u064a\u0629\u060c \u0623\u0648 \u0623\u0634\u064a\u0627\u0621 \u062b\u0627\u0628\u062a\u0629 (\u0645\u062b\u0644 \u0627\u0644\u0623\u0631\u0636)\u060c \u0648\/\u0623\u0648 \u0634\u0631\u064a\u0643\u064b\u0627 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629.<\/li>\n<li><strong>\u0627\u0644\u062a\u0645\u062f\u062f \u0628\u0627\u0644\u062a\u062d\u0645\u064a\u0644 (Loaded stretching)<\/strong>: \u0647\u0648 \u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u0648\u0632\u0646\u064b\u0627 \u0623\u0648 \u0642\u0648\u0629 \u0644\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0623\u0639\u0645\u0642 \u0641\u064a \u0627\u0644\u062a\u0645\u062f\u062f (\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u062d\u0645\u0644 \u062f\u0645\u0628\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u0644\u0645\u0633 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643). \u0644\u0633\u0644\u0627\u0645\u062a\u0643\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u0648\u0632\u0646 \u0644\u064a\u0633 \u062b\u0642\u064a\u0644\u064b\u0627 \u062c\u062f\u064b\u0627 \u0648\u0623\u0646\u0643 \u062a\u062a\u062d\u0643\u0645 \u0641\u064a\u0647 \u062f\u0627\u0626\u0645\u064b\u0627.<\/li>\n<li><strong>\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0628\u0627\u0644\u064a\u0633\u062a\u064a (Ballistic stretching)<\/strong>: \u0647\u0648 \u0639\u0646\u062f\u0645\u0627 \u062a\u0631\u062a\u062f \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u0645\u062f\u062f\u060c \u0645\u0645\u0627 \u064a\u062c\u0628\u0631 \u062c\u0633\u0645\u0643 \u0645\u0624\u0642\u062a\u064b\u0627 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u062a\u0645\u062f\u062f \u0623\u0639\u0645\u0642 \u0645\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0642\u064a\u0642\u0647 \u0628\u0634\u0643\u0644 \u0633\u0644\u0628\u064a \u0623\u0648 \u0646\u0634\u0637. \u0644\u0642\u062f \u062a\u0639\u0644\u0645\u0646\u0627 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646\u0627 \u0623\u0644\u0627 \u0646\u0641\u0639\u0644 \u0630\u0644\u0643 \u0623\u0628\u062f\u064b\u0627\u061b \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0625\u0646\u0647 \u0622\u0645\u0646 \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0648\u0644\u0643\u0646\u0647 \u0631\u0628\u0645\u0627 \u0644\u064a\u0633 \u0627\u0644\u0623\u0646\u0633\u0628 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/li>\n<li><strong>\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0646\u0634\u0637 (Active stretching)<\/strong>: \u0647\u0648 \u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u062e\u0627\u0635\u0629 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u0645\u062f\u062f: \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u062e\u0631\u0649. \u0623\u0646\u062a \u062a\u0642\u0648\u0645 \u0628\u062a\u0642\u0644\u064a\u0635 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0639\u0627\u0643\u0633\u0629 \u0644\u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u062d\u0627\u0648\u0644 \u062a\u0645\u062f\u064a\u062f\u0647\u0627.<\/li>\n<li><strong>\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0645\u062a\u0633\u0627\u0648\u064a \u0627\u0644\u0642\u064a\u0627\u0633 (Isometric stretching)<\/strong>: \u0647\u0648 \u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0648\u0645 \u0628\u062a\u0642\u0644\u064a\u0635 \u0646\u0641\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u0627\u0648\u0644 \u062a\u0645\u062f\u064a\u062f\u0647\u0627.<\/li>\n<\/ul>\n<p>\u0625\u0630\u0627 \u062d\u0627\u0648\u0644\u062a \u0645\u0639\u0631\u0641\u0629 \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0647\u0648 &#8220;\u0627\u0644\u0623\u0641\u0636\u0644&#8221;\u060c \u0641\u0633\u062a\u062f\u062e\u0644 \u0641\u064a \u0645\u062a\u0627\u0647\u0629 \u0639\u0645\u064a\u0642\u0629 \u062c\u062f\u064b\u0627. \u0642\u0628\u0644 \u062a\u062c\u0631\u0628\u0629 \u062a\u0645\u062f\u062f PNF\u060c \u0642\u0636\u064a\u062a \u0648\u0642\u062a\u064b\u0627 \u0637\u0648\u064a\u0644\u064b\u0627 \u0641\u064a \u062a\u0635\u0641\u062d \u0645\u062f\u0648\u0646\u0627\u062a \u0644\u0627\u0639\u0628\u064a \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0641\u0627\u0626\u0642\u0629 \u0648\u0623\u0639\u0645\u0627\u0642 Google Scholar\u060c \u0648\u0644\u0627 \u064a\u0645\u0643\u0646\u0646\u064a \u0623\u0646 \u0623\u0639\u062f\u0643 \u0628\u0623\u0646\u0646\u064a \u0642\u062f \u0641\u0647\u0645\u062a \u0643\u0644 \u0634\u064a\u0621. \u064a\u0628\u062f\u0648 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0645\u0632\u0627\u064a\u0627 \u0644\u0643\u0644 \u0646\u0648\u0639 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0645\u062f\u062f (\u062d\u062a\u0649 \u0627\u0644\u0628\u0627\u0644\u064a\u0633\u062a\u064a)\u060c \u0648\u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u062f\u0631\u0628\u0648\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u064a\u0633\u062a\u062e\u062f\u0645\u0648\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0646\u0648\u0639 \u0648\u0627\u062d\u062f. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0637\u0644\u0627\u0639 \u0639\u0644\u0649 <a href=\"https:\/\/www.dztecs.com\/wellness\/basic-exercises-to-build-strength-and-flexibility-that-everyone-over-the-age-of-70-should-do\/\">\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<\/a> \u0627\u0644\u062a\u064a \u064a\u0648\u0635\u064a \u0628\u0647\u0627 \u0627\u0644\u062e\u0628\u0631\u0627\u0621.<\/p>\n<h2 id=\"section-2\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u062f\u062f PNF \u0623\u0648 &#8220;PAILs \u0648 RAILs&#8221;<\/h2>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062c\u0631\u0628\u062a \u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0646\u064a\u0627\u062a \u0644\u0623\u0648\u0644 \u0645\u0631\u0629\u060c \u0623\u0631\u062f\u062a \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u0645\u0646\u0637\u0642 \u0627\u0644\u0633\u0644\u064a\u0645 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u0623\u0645\u062b\u0644. \u0641\u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0627\u0628 \u0627\u0644\u0645\u062f\u0631\u0633\u064a \u0627\u0644\u0630\u064a \u0627\u0633\u062a\u062e\u062f\u0645\u062a\u0647 \u0623\u062b\u0646\u0627\u0621 \u062f\u0631\u0627\u0633\u062a\u064a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0634\u0647\u0627\u062f\u0629 \u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a. \u064a\u0634\u0631\u062d \u0647\u0630\u0627 \u0627\u0644\u0643\u062a\u0627\u0628 \u0646\u0648\u0639\u064b\u0627 &#8220;\u0645\u062a\u0642\u062f\u0645\u064b\u0627&#8221; \u0645\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u064a\u0633\u0645\u0649 PNF\u060c \u0648\u0647\u0648 \u0627\u062e\u062a\u0635\u0627\u0631 \u0644\u0640 &#8220;\u062a\u0633\u0647\u064a\u0644 \u0627\u0644\u0639\u0635\u0628 \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u062d\u0633\u064a \u0627\u0644\u0639\u0645\u064a\u0642&#8221; (proprioceptive neuromuscular facilitation). \u0644\u0642\u062f \u0642\u0631\u0623\u062a \u0639\u0646 <a class=\"vfocused-internal-link\" title=\"\u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0645\u064f\u062d\u062f\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0631\u062a\u064a\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0642\u062f \u064a\u062d\u0633\u0646 \u062c\u0648\u062f\u0629 \u0646\u0648\u0645\u0643\u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 \u2013 \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0634\u0631\u0637 \u0623\u0633\u0627\u0633\u064a\" href=\"https:\/\/www.dztecs.com\/wellness\/doing-this-specific-type-of-exercise-twice-a-week-may-improve-your-sleep-quality-according-to-a-study-but-theres-one-catch\/\">\u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639<\/a> \u0643\u062b\u064a\u0631\u064b\u0627\u060c \u0644\u0643\u0646 \u0646\u0627\u062f\u0631\u064b\u0627 \u0645\u0627 \u0631\u0623\u064a\u062a\u0647 \u064a\u064f\u0637\u0628\u0642 \u0639\u0645\u0644\u064a\u064b\u0627.<\/p>\n<p>\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062c\u0631\u0628\u062a\u0647\u0627 \u0647\u064a \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u064a\u064f\u0641\u062a\u0631\u0636 \u0623\u0646\u0647\u0627 \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0648\u0644\u0643\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646. (\u0647\u0644 \u0633\u0645\u062d\u062a \u0644\u0630\u0644\u0643 \u0623\u0646 \u064a\u0648\u0642\u0641\u0646\u064a\u061f \u0644\u0627). \u062a\u064f\u0633\u0645\u0649 \u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 &#8220;\u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0645\u0639 \u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u062d\u0631\u0643\u0629&#8221; (hold-relax with agonist contraction). \u0648\u0635\u062f\u0642\u064b\u0627\u060c \u0625\u0646\u0647\u0627 <em>\u0641\u0639\u0627\u0644\u0629<\/em> \u062d\u0642\u064b\u0627. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062c\u0631\u0628\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0623\u0646\u0635\u062d\u0643 \u0628\u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0639\u0646\u0647\u0627 \u0642\u0644\u064a\u0644\u064b\u0627 \u0623\u0648\u0644\u064b\u0627\u060c \u0648\u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u062a\u0645\u062f\u062f\u0627\u062a \u0648\u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0644\u0637\u064a\u0641\u0629\u060c \u0628\u062d\u064a\u062b \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0634\u062f\u062a\u0647\u0627 5 \u0645\u0646 10. \u0633\u062a\u0638\u0644 \u062a\u0639\u0645\u0644 \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629\u060c \u0648\u0633\u062a\u0642\u0644\u0644 \u0645\u0646 \u0641\u0631\u0635 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a \u0623\u0648\u060c \u0627\u0644\u0623\u0633\u0648\u0623 \u0645\u0646 \u0630\u0644\u0643\u060c \u062a\u0645\u0632\u0642 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p>\u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u064a\u0648\u0635\u0641 \u062a\u0645\u062f\u062f PNF \u0628\u0623\u0646\u0647 \u0634\u064a\u0621 \u064a\u0637\u0628\u0642\u0647 \u0627\u0644\u0645\u062f\u0631\u0628 \u0639\u0644\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u061b \u0644\u0643\u0646\u0646\u064a \u0641\u0643\u0631\u062a\u060c \u0644\u0645\u0627\u0630\u0627 \u0644\u0627 \u0623\u0633\u062a\u062e\u062f\u0645 \u0646\u0641\u0633 \u0627\u0644\u062a\u0642\u0646\u064a\u0627\u062a \u0639\u0644\u0649 \u0646\u0641\u0633\u064a\u061f \u0645\u0639 \u0627\u0644\u0623\u062e\u0630 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u0627\u0644\u062a\u062d\u0630\u064a\u0631 \u0627\u0644\u0645\u0630\u0643\u0648\u0631 \u0623\u0639\u0644\u0627\u0647\u060c \u0625\u0644\u064a\u0643 \u0643\u064a\u0641 \u0642\u0645\u062a \u0628\u062a\u0643\u064a\u064a\u0641 \u0628\u0639\u0636 \u062a\u0645\u062f\u062f\u0627\u062a\u064a \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629 \u0644\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u062a\u0642\u0646\u064a\u0627\u062a PNF:<\/p>\n<ul>\n<li>\u0644\u0642\u062f \u062b\u0628\u062a \u0627\u0644\u062a\u0645\u062f\u062f \u0628\u0634\u0643\u0644 \u0633\u0644\u0628\u064a \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d \u062a\u0642\u0631\u064a\u0628\u064b\u0627 (\u0623\u064a\u060c \u062a\u0645\u062f\u062f \u0639\u0627\u062f\u064a).<\/li>\n<\/ul>\n<p>\u062b\u0645 \u0642\u0645\u062a \u0628\u0627\u0646\u0642\u0628\u0627\u0636 \u0639\u0636\u0644\u064a \u0645\u062a\u0633\u0627\u0648\u064a \u0627\u0644\u0642\u064a\u0627\u0633 (isometric contraction) \u0644\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u064a \u0623\u062d\u0627\u0648\u0644 \u0625\u0637\u0627\u0644\u062a\u0647\u0627\u060c \u062f\u0627\u0641\u0639\u064b\u0627 \u062a\u0644\u0643 \u0627\u0644\u0633\u0627\u0642 (\u0623\u0648 \u0623\u064a \u062c\u0632\u0621 \u0622\u062e\u0631) \u0636\u062f \u064a\u062f\u064a \u0623\u0648 \u062c\u0633\u0645 \u062b\u0627\u0628\u062a \u0645\u062b\u0644 \u0627\u0644\u0623\u0631\u0636. \u0627\u0633\u062a\u0645\u0631 \u0647\u0630\u0627 \u0623\u064a\u0636\u064b\u0627 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d.<\/p>\n<ul>\n<li>\u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0627\u0633\u062a\u062e\u062f\u0645\u062a \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0644\u0633\u062d\u0628 \u0646\u0641\u0633\u064a \u0623\u0639\u0645\u0642 \u0641\u064a \u0627\u0644\u0625\u0637\u0627\u0644\u0629\u060c \u0648\u0627\u062d\u062a\u0641\u0638\u062a \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 <a class=\"vfocused-internal-link\" title=\"\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\" href=\"https:\/\/www.dztecs.com\/wellness\/20-minute-intense-abdominal-workout-from-a-professional-trainer\/\">\u0644\u0645\u062f\u0629 20<\/a> \u062b\u0627\u0646\u064a\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li>\n<\/ul>\n<p>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u0633 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645: \u0648\u0635\u0644\u062a \u0628\u064a\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u062b\u0645 \u0623\u0645\u0633\u0643\u062a \u0628\u0645\u0624\u062e\u0631\u0629 \u0643\u0627\u062d\u0644\u064a \u0648\u0642\u0645\u062a \u0628\u0634\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u0623\u062d\u0627\u0648\u0644 \u0633\u062d\u0628\u0647\u0627 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u064a\u062f\u064a\u061b \u062b\u0645 \u0648\u0635\u0644\u062a \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0648\u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0629 \u0627\u0633\u062a\u062e\u062f\u0645\u062a <a class=\"vfocused-internal-link\" title=\"\u0628\u062f\u064a\u0644 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0648\u0642\u0648\u0641 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644\" href=\"https:\/\/www.dztecs.com\/wellness\/alternative-to-traditional-abdominal-exercises-standing-exercises-to-effectively-strengthen-the-core-abdominal-muscles\/\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/a> \u0648\u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648<a href=\"https:\/\/www.dztecs.com\/wellness\/hip-strengthening-exercises-that-will-give-you-a-feeling-of-comfort-like-never-before\/\">\u0639\u0636\u0644\u0627\u062a \u062b\u0646\u064a \u0627\u0644\u0648\u0631\u0643<\/a> \u0644\u0633\u062d\u0628 \u0646\u0641\u0633\u064a \u0623\u0639\u0645\u0642 \u0641\u064a \u0627\u0644\u0625\u0637\u0627\u0644\u0629. \u0648\u0645\u0627\u0630\u0627 \u062a\u062a\u0648\u0642\u0639\u061f \u0623\u0635\u0628\u062d\u062a \u0627\u0644\u0622\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u0628\u0623\u0635\u0627\u0628\u0639\u064a \u0643\u0627\u0645\u0644\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0623\u0637\u0631\u0627\u0641\u0647\u0627 \u0641\u0642\u0637. \u0643\u0627\u0646\u062a \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0645\u0634\u0627\u0628\u0647\u0629 \u062c\u062f\u064b\u0627 \u0644\u0645\u0627 \u0638\u0647\u0631 \u0641\u064a \u0641\u064a\u062f\u064a\u0648 \u0644\u0645\u0633 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0630\u064a \u0646\u0627\u0642\u0634\u062a\u0647 \u0641\u064a \u0645\u0646\u0634\u0648\u0631 \u0633\u0627\u0628\u0642.<\/p>\n<p>\u062b\u0645 \u0643\u0631\u0631\u062a \u0646\u0641\u0633 \u0627\u0644\u0634\u064a\u0621 \u0645\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u0642\u0633\u0627\u0645 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \/ \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0628\u0627\u0644\u0631\u0643\u0628\u0629. \u0642\u062f \u062a\u062a\u0630\u0643\u0631 \u0623\u0646\u0646\u064a \u0628\u0639\u064a\u062f \u0643\u0644 \u0627\u0644\u0628\u0639\u062f \u0639\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u0627\u0646\u0642\u0633\u0627\u0645 \u0627\u0644\u0643\u0627\u0645\u0644. \u0644\u0630\u0627 \u0642\u0645\u062a \u0628\u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d \u0623\u062e\u0631\u0649\u060c \u062f\u0641\u0639\u062a \u0643\u0639\u0628\u064a \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0648\u0631\u0643\u0628\u062a\u064a \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636\u060c \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u0623\u062d\u0627\u0648\u0644 \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. \u062b\u0645 \u0641\u064a \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u062e\u064a\u0631\u0629\u060c \u0627\u0633\u062a\u062e\u062f\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u064a \u0644\u0633\u062d\u0628 \u0646\u0641\u0633\u064a \u0623\u0639\u0645\u0642 \u0641\u064a \u0627\u0644\u0625\u0637\u0627\u0644\u0629. \u0643\u0627\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u063a\u0631\u064a\u0628\u064b\u0627: \u0627\u0633\u062a\u0631\u062e\u062a \u0639\u0636\u0644\u0627\u062a \u062b\u0646\u064a \u0627\u0644\u0648\u0631\u0643 \u0643\u0645\u0627 \u0647\u0648 \u0645\u062a\u0648\u0642\u0639\u060c \u0644\u0643\u0646 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0644\u062f\u064a <em>\u0622\u0644\u0645\u062a\u0646\u064a<\/em> \u0628\u0634\u062f\u0629. \u0643\u0627\u0646 \u0627\u0644\u0623\u0645\u0631 \u0648\u0643\u0623\u0646\u0647\u0627 \u062a\u0642\u0648\u0644: &#8220;\u0644\u0642\u062f \u0641\u0639\u0644\u0646\u0627 \u0645\u0627 \u064a\u0643\u0641\u064a \u0628\u0627\u0644\u0641\u0639\u0644! \u0627\u0631\u0641\u0642 \u0628\u0646\u0627!&#8221; \u0644\u0630\u0627 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\u0639\u0627\u0645\u0644 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0647\u0630\u0627.<\/p>\n<p>\u0623\u0648\u0644 \u0646\u0638\u0627\u0645 \u062c\u0633\u062f\u064a \u0646\u0633\u062a\u0641\u064a\u062f \u0645\u0646\u0647 \u0647\u0646\u0627 \u064a\u0633\u0645\u0649 \u0627\u0644\u0643\u0628\u062d \u0627\u0644\u0630\u0627\u062a\u064a (autogenic inhibition). \u062a\u0639\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0633\u062d\u0628 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u0627\u0644\u0646\u0633\u064a\u062c \u0627\u0644\u0630\u064a \u064a\u0631\u0628\u0637 \u0627\u0644\u0639\u0636\u0644\u0629 \u0628\u0627\u0644\u0639\u0638\u0645 \u064a\u0633\u0645\u0649 \u0627\u0644\u0648\u062a\u0631. \u062f\u0627\u062e\u0644 \u0647\u0630\u0627 \u0627\u0644\u0648\u062a\u0631 \u062a\u0648\u062c\u062f \u0645\u0633\u062a\u0634\u0639\u0631\u0627\u062a \u0645\u062c\u0647\u0631\u064a\u0629 \u062a\u0633\u0645\u0649 \u0623\u062c\u0633\u0627\u0645 \u062c\u0648\u0644\u062c\u064a \u0627\u0644\u0648\u062a\u0631\u064a\u0629 (Golgi tendon organs). \u0627\u0644\u062a\u0641\u0633\u064a\u0631 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0647\u0648 \u0623\u0646\u0647 \u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062d\u0628 \u0639\u0636\u0644\u0629 (\u0645\u062b\u0644 \u0625\u062d\u062f\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0634\u0643\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629) \u0628\u0642\u0648\u0629 \u0634\u062f\u064a\u062f\u0629 \u0639\u0644\u0649 \u0648\u062a\u0631\u0647\u0627\u060c \u062a\u062e\u0628\u0631 \u0623\u062c\u0633\u0627\u0645 \u062c\u0648\u0644\u062c\u064a \u0627\u0644\u0648\u062a\u0631\u064a\u0629 \u062c\u0647\u0627\u0632\u0643 \u0627\u0644\u0639\u0635\u0628\u064a \u0628\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0636\u063a\u0637 \u062d\u062a\u0649 \u0644\u0627 \u062a\u0641\u0635\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u0639\u0646 \u0627\u0644\u0639\u0638\u0645.<\/p>\n<p>\u0627\u0644\u0648\u0627\u0642\u0639 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u062e\u062a\u0644\u0641\u064b\u0627 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0641\u064a\u0632 \u0647\u0630\u0647 \u0627\u0644\u0638\u0627\u0647\u0631\u0629 \u062d\u062a\u0649 \u0645\u0639 \u0625\u0637\u0627\u0644\u0629 \u062e\u0641\u064a\u0641\u0629 (\u062a\u0630\u0643\u0631\u060c \u0646\u062d\u0646 \u0646\u062d\u062a\u0627\u062c \u0641\u0642\u0637 \u0625\u0644\u0649 \u0625\u0637\u0627\u0644\u0629 \u0628\u0645\u0633\u062a\u0648\u0649 5\/10 \u0647\u0646\u0627). \u0648\u0644\u0643\u0646 \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628\u060c \u062a\u062a\u0636\u0645\u0646 \u062a\u0642\u0646\u064a\u0627\u062a PNF \u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u0634\u0643 \u0639\u0644\u0649 \u0625\u0637\u0627\u0644\u062a\u0647\u0627. \u0647\u0630\u0627 \u064a\u062d\u0641\u0632 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0625\u0631\u062e\u0627\u0621 \u062a\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0629. \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a\u060c \u062a\u0639\u0648\u062f \u0641\u0648\u0631\u064b\u0627 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0625\u0637\u0627\u0644\u0629\u060c \u0648\u062a\u062c\u062f \u0623\u0646\u0643 \u0642\u0627\u062f\u0631 \u0639\u0644\u0649 \u0625\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0629 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631.<\/p>\n<p>\u062a\u0633\u062a\u0641\u064a\u062f \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0622\u0644\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u062a\u064f\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 \u0627\u0644\u0643\u0628\u062d \u0627\u0644\u0645\u062a\u0628\u0627\u062f\u0644 (Reciprocal Inhibition). \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0622\u0644\u064a\u0629\u060c \u064a\u0624\u062f\u064a \u0634\u062f \u0639\u0636\u0644\u0629 \u0645\u0639\u064a\u0646\u0629 \u0625\u0644\u0649 \u0625\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0644\u0647\u0627. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 (\u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646) \u0644\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0631\u062a\u062e\u064a \u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633 (\u0630\u0627\u062a \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u062b\u0644\u0627\u062b\u0629) \u0648\u062a\u062a\u0645\u062f\u062f. \u0644\u0630\u0627\u060c \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0625\u0637\u0627\u0644\u0627\u062a PNF\u060c \u0628\u0639\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0643\u0628\u062d \u0627\u0644\u0630\u0627\u062a\u064a (Autogenic Inhibition) \u0644\u0625\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u062a\u0642\u0648\u0645 \u0628\u0634\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 (\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0644\u0644\u0641\u062e\u0630) \u0644\u062c\u0639\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u062a\u0633\u062a\u0631\u062e\u064a \u0623\u0643\u062b\u0631.<\/p>\n<p>\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646 \u0631\u0648\u062a\u064a\u0646 \u0625\u0637\u0627\u0644\u0627\u062a PNF \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0623\u0641\u0636\u0644 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0625\u0637\u0627\u0644\u0627\u062a \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0648\u062d\u062f\u0647\u0627. \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0644\u062d\u0648\u0638\u0629 \u0641\u064a \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647\u0627 \u0645\u0646 \u062c\u0644\u0633\u0629 PNF \u062a\u062f\u0648\u0645 \u0644\u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637\u060c \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0648\u0627\u0638\u0628\u062a \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0623\u0633\u0627\u0628\u064a\u0639 \u0648\u0634\u0647\u0648\u0631\u060c \u0641\u0633\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u062a\u062d\u0642\u064a\u0642 \u0625\u0637\u0627\u0644\u0629 \u0623\u0639\u0645\u0642 \u0648\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629.<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>\u0639\u0632\u0651\u0632 \u0645\u0631\u0648\u0646\u062a\u0643 \u0628\u0634\u0643\u0644 \u0644\u0645 \u062a\u062a\u062e\u064a\u0644\u0647! \u062a\u0639\u0631\u0651\u0641 \u0639\u0644\u0649 \u062a\u0642\u0646\u064a\u0627\u062a \u062a\u0645\u062f\u062f \u0645\u062a\u0642\u062f\u0645\u0629 \u0648\u062d\u0635\u0631\u064a\u0629 \u062a\u0645\u0646\u062d\u0643 \u0645\u062f\u0649 \u062d\u0631\u0643\u0629 \u0623\u0648\u0633\u0639 \u0648\u062c\u0633\u062f\u064b\u0627 \u0623\u0643\u062b\u0631 \u0644\u064a\u0648\u0646\u0629. \u0627\u0628\u062f\u0623 \u0631\u062d\u0644\u062a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0641\u0627\u0626\u0642\u0629 \u0627\u0644\u0622\u0646!<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":10,"featured_media":1715,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-1713","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u062a\u0642\u0646\u064a\u0627\u062a \u0625\u0637\u0627\u0644\u0629 \u0645\u062a\u0642\u062f\u0645\u0629 \u0644\u0645\u0631\u0648\u0646\u0629 \u062d\u0642\u064a\u0642\u064a\u0629<\/title>\n<meta name=\"description\" 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