{"id":1866,"date":"2026-08-18T14:48:12","date_gmt":"2026-08-18T11:48:12","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/is-it-good-or-bad-to-stretch-before-a-workout\/"},"modified":"2026-08-18T14:50:33","modified_gmt":"2026-08-18T11:50:33","slug":"is-it-good-or-bad-to-stretch-before-a-workout","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/is-it-good-or-bad-to-stretch-before-a-workout\/","title":{"rendered":"\u0627\u0644\u062a\u0645\u062f\u062f \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646: \u0647\u0644 \u0647\u0648 \u0645\u0641\u064a\u062f \u0623\u0645 \u0645\u0636\u0631\u061f","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 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href=\"#section-5\">\u0645\u0627\u0630\u0627 \u062a\u0641\u0639\u0644 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/a><\/li>\n<\/ul>\n<\/nav>\n<hr \/>\n<p>\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f \u0643\u0627\u0646 \u0647\u0646\u0627\u0643 \u0648\u0642\u062a\u064c \u0627\u0639\u062a\u064f\u0628\u0631\u062a \u0641\u064a\u0647 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0623\u0645\u0631\u064b\u0627 \u0625\u0644\u0632\u0627\u0645\u064a\u064b\u0627\u060c \u0648\u0634\u0639\u0631\u062a \u0628\u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0625\u062e\u0628\u0627\u0631\u0643\u0645 \u0623\u0646\u0647 <u>\u0644\u0627 \u0628\u0623\u0633 \u0628\u0639\u062f\u0645 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627<\/u>. \u0644\u0643\u0646 \u0627\u0644\u0628\u0646\u062f\u0648\u0644 \u062a\u0623\u0631\u062c\u062d 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\u0628\u0627\u0644\u0625\u0637\u0627\u0644\u0629.<\/p>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0632\u064a\u0627\u062f\u0629 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0625\u0637\u0627\u0644\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0625\u0637\u0627\u0644\u0627\u062a \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0630\u0644\u0643\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u062c\u064a\u062f \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0628\u0639\u0636 \u0627\u0644\u0625\u0637\u0627\u0644\u0627\u062a \u0648<u>\u0623\u0639\u0645\u0627\u0644 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0623\u062e\u0631\u0649<\/u> 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\u0627\u0644\u0623\u0648\u0644 \u0647\u0648 \u0623\u0646\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u062d \u0644\u0627 \u062a\u0642\u0648\u0645 \u0628\u0625\u0637\u0627\u0644\u0629 <em>\u0639\u0645\u064a\u0642\u0629 \u062c\u062f\u064b\u0627<\/em>\u060c <em>\u0645\u0628\u0627\u0634\u0631\u0629<\/em> \u0642\u0628\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. (\u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0639\u0644 \u0630\u0644\u0643\u060c \u0641\u0623\u0646\u0627 \u0623\u0631\u0649 \u0623\u0646\u0647 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u062a\u062a\u0648\u0642\u0641). \u0623\u0645\u0627 \u0627\u0644\u062b\u0627\u0646\u064a \u0641\u0647\u0648 \u0623\u0646 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621 \u064a\u0643\u0648\u0646 \u0635\u063a\u064a\u0631\u064b\u0627 \u062c\u062f\u064b\u0627. \u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u062a\u0642\u0648\u0645 \u0628\u0625\u0637\u0627\u0644\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0645\u0628\u0627\u0634\u0631\u0629 \u0642\u0628\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0641\u0644\u064a\u0633 \u0627\u0644\u0623\u0645\u0631 \u0648\u0643\u0623\u0646\u0643 \u062a\u0644\u063a\u064a \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621. \u0623\u0646\u0627 \u0623\u0641\u0636\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u0645\u0648\u062c\u0647\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (\u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0641\u0642\u0637\u060c \u0641\u064a \u0645\u062b\u0627\u0644\u0646\u0627 \u0647\u0630\u0627) \u0648\u062d\u0641\u0638 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0644\u0645\u0627 <a class=\"vfocused-internal-link\" title=\"\u0623\u0641\u0636\u0644 \u0637\u0631\u0642 \u062a\u062e\u0641\u064a\u0641 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u062e\u0637\u0627\u0621\" href=\"https:\/\/www.dztecs.com\/wellness\/how-to-relieve-muscle-soreness-from-exercise\/\">\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a>.<\/p>\n<h2 id=\"section-3\">\u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0644\u064a\u0633\u062a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/h2>\n<p>\u0647\u0646\u0627\u0643 \u062e\u0631\u0627\u0641\u0629 \u0642\u062f\u064a\u0645\u0629 \u0645\u0641\u0627\u062f\u0647\u0627 \u0623\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u062a\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a. \u0648\u0642\u062f \u062a\u0645 <a title=\"open in a new window\" href=\"https:\/\/journals.sagepub.com\/doi\/pdf\/10.1177\/23259671211035776\" target=\"_blank\" rel=\"nofollow noopener noreferrer\"><u>\u062f\u062d\u0636\u0647\u0627 \u0628\u0634\u0643\u0644 \u0634\u0627\u0645\u0644<\/u><\/a>\u060c \u0644\u0630\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0642\u0637 \u0644\u0623\u0646\u0643 \u062a\u0639\u062a\u0642\u062f \u0623\u0646\u0647\u0627 \u0636\u0631\u0648\u0631\u064a\u0629 <a class=\"vfocused-internal-link\" title=\"\u0641\u064a \u0639\u0645\u0631 \u0627\u0644\u0640 71: \u0645\u062f\u0631\u0628 \u0644\u064a\u0627\u0642\u0629 \u064a\u0643\u0634\u0641 \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0639\u062a\u0645\u062f\u0647\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629\" href=\"https:\/\/www.dztecs.com\/wellness\/a-fitness-trainer-reveals-the-essential-exercises-he-uses-to-maintain-strength-and-flexibility\/\">\u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649<\/a> 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\u0627\u0644\u0643\u062a\u0641\u064a\u0646<\/u>. \u0648\u0642\u0628\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (\u0627\u0644\u0633\u0643\u0648\u0627\u062a)\u060c <a class=\"vfocused-internal-link\" title=\"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\" href=\"https:\/\/www.dztecs.com\/wellness\/basic-exercises-to-build-strength-and-flexibility-that-everyone-over-the-age-of-70-should-do\/\">\u064a\u062c\u0628 \u0639\u0644\u0649<\/a> \u0645\u0646 \u064a\u062c\u062f \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0623\u062f\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0639\u0645\u0642 \u0643\u0627\u0641\u064d \u0623\u0646 \u064a\u0642\u0648\u0645 \u0628\u0628\u0639\u0636 <u>\u0625\u0637\u0627\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0644\u0643\u0627\u062d\u0644<\/u>\u060c \u0648\u0631\u0628\u0645\u0627 \u0628\u0639\u0636 \u0625\u0637\u0627\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/p>\n<p>\u0644\u0630\u0627\u060c \u0627\u0643\u062a\u0634\u0641 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0647\u0646\u0627\u0643 \u062d\u0631\u0643\u0627\u062a \u0645\u0639\u064a\u0646\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u062a\u0641\u064a\u062f \u0645\u0646 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u0629 \u0625\u0636\u0627\u0641\u064a \u0641\u064a \u062c\u0632\u0621 \u0645\u0639\u064a\u0646 <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\/\">\u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/a>. \u0642\u062f \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0644\u0649 \u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0648\u0646\u0629\u060c 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href=\"https:\/\/www.dztecs.com\/wellness\/30-minute-total-body-pilates-workout-to-improve-strength-and-flexibility\/\">\u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649<\/a> \u0623\u064a \u0625\u0637\u0627\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0625\u062d\u0645\u0627\u0621. (\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0628\u0639\u0636 \u0625\u0637\u0627\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 <u>\u0648\u0636\u0639\u064a\u0629 \u0623\u0642\u0648\u0649 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0628\u0646\u0634<\/u>\u060c \u0645\u0645\u0627 \u064a\u062b\u0628\u062a \u0643\u062a\u0641\u064a\u0643 \u0628\u062f\u0648\u0631\u0647. \u0645\u062c\u0631\u062f \u0645\u0644\u0627\u062d\u0638\u0629.)<\/p>\n<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0647\u0630\u0647 \u0627\u0644\u0625\u0637\u0627\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0644\u0627 \u0628\u0623\u0633 \u0645\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0625\u0637\u0627\u0644\u0629 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