{"id":2074,"date":"2026-08-21T09:51:57","date_gmt":"2026-08-21T06:51:57","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/i-asked-an-expert-who-works-with-seniors-for-5-bodyweight-exercises-to-build-functional-strength-and-mobility-heres-what-he-said\/"},"modified":"2026-08-21T10:01:13","modified_gmt":"2026-08-21T07:01:13","slug":"i-asked-an-expert-who-works-with-seniors-for-5-bodyweight-exercises-to-build-functional-strength-and-mobility-heres-what-he-said","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/i-asked-an-expert-who-works-with-seniors-for-5-bodyweight-exercises-to-build-functional-strength-and-mobility-heres-what-he-said\/","title":{"rendered":"5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0645\u0646 \u062e\u0628\u064a\u0631: \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\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>\u064a\u0648\u0635\u064a \u0627\u0644\u062e\u0628\u064a\u0631 \u0633\u0648\u064a\u0643\u064a \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u062b\u0644 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0639 \u0625\u0645\u0643\u0627\u0646\u064a\u0629 \u062a\u0639\u062f\u064a\u0644\u0647\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0643\u0627\u0644\u0628\u062f\u0621 \u0628\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0623\u0648 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637.<\/li>\n<li>\u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0634\u0627\u0645\u0644\u0629 \u0644\u0644\u062c\u0633\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0644\u0645\u0646\u0639 \u0627\u0644\u0633\u0642\u0648\u0637\u060c \u0643\u0645\u0627 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062f\u0639\u0645 \u0642\u0648\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u062a\u062d\u0643\u0645 \u0639\u0644\u064a\u0647\u0627.<\/li>\n<li>\u062a\u062a\u064a\u062d \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u0645\u0633\u062a\u0648\u0649 \u062e\u0641\u064a\u0641 \u0648\u0627\u0644\u062a\u062f\u0631\u062c \u0641\u064a \u0627\u0644\u0635\u0639\u0648\u0628\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0623\u0648\u0632\u0627\u0646 \u062b\u0642\u064a\u0644\u0629.<\/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\">5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u062c\u0628 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u064a\u0647\u0627 \u0628\u0639\u062f \u0633\u0646 \u0627\u0644\u0633\u062a\u064a\u0646:<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-2\">\u0645\u0627 \u0647\u064a \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u061f<\/a><\/li>\n<\/ul>\n<\/nav>\n<p>\u0645\u0639 \u062a\u0642\u062f\u0645\u0646\u0627 \u0641\u064a \u0627\u0644\u0639\u0645\u0631\u060c \u064a\u0635\u0628\u062d \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0645\u0646 \u0623\u064a \u0648\u0642\u062a \u0645\u0636\u0649. \u0625\u0646\u0647 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0633\u0642\u0648\u0637\u060c \u0648\u062d\u0645\u0627\u064a\u0629 \u0639\u0638\u0627\u0645\u0643\u060c \u0648\u0625\u0628\u0637\u0627\u0621 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u062a\u0645\u064a \u0627\u0644\u0630\u064a \u064a\u0623\u062a\u064a \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0633\u0646.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2093\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_1f7b1351.jpg\" alt=\"\" width=\"1365\" height=\"768\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_1f7b1351.jpg 1365w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_1f7b1351-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_1f7b1351-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_1f7b1351-768x432.jpg 768w\" sizes=\"auto, (max-width: 1365px) 100vw, 1365px\" \/>\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627 \u062a\u0645\u0627\u0645\u064b\u0627\u060c \u0623\u0648 \u0639\u0627\u0626\u062f\u064b\u0627 \u0625\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0639\u062f \u0641\u062a\u0631\u0629 \u0627\u0646\u0642\u0637\u0627\u0639 \u0637\u0648\u064a\u0644\u0629\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0645\u0639\u0631\u0641\u0629 \u0645\u0646 \u0623\u064a\u0646 \u062a\u0628\u062f\u0623. \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f\u060c \u0627\u0633\u062a\u0634\u0631\u062a \u0627\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0634\u062e\u0635\u064a \u0627\u0644\u062e\u0628\u064a\u0631 <a href=\"https:\/\/www.siwickifitness.com\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u062c\u064a\u0643\u0648\u0628 \u0633\u0648\u064a\u0643\u064a<\/a>.<\/p>\n<h2 id=\"section-1\">5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u062c\u0628 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u064a\u0647\u0627 \u0628\u0639\u062f \u0633\u0646 \u0627\u0644\u0633\u062a\u064a\u0646:<\/h2>\n<p>\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0633\u0639\u0649 \u0644\u062a\u062d\u0633\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0643\u060c \u0623\u0648 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0644\u0631\u0641\u0639 \u0623\u062d\u0641\u0627\u062f\u0643\u060c \u0623\u0648 \u062d\u0645\u0644 \u062d\u0642\u064a\u0628\u0629 \u062a\u0633\u0648\u0642 \u062b\u0642\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0645\u062a\u062c\u0631\u060c \u0641\u0625\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0644\u0627 \u064a\u0639\u0646\u064a \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0642\u0636\u0627\u0621 \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637. \u0644\u0644\u0645\u0632\u064a\u062f <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\/\">\u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/a> \u0627\u0644\u0645\u0634\u0627\u0628\u0647\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0637\u0644\u0627\u0639 \u0639\u0644\u0649 \u0645\u0642\u0627\u0644 <a href=\"https:\/\/www.dztecs.com\/wellness\/i-asked-a-longevity-doctor-for-the-5-bodyweight-exercises-everyone-should-be-doing-after-50-heres-what-he-said\/\">\u062e\u0628\u064a\u0631 \u0637\u0648\u0644 \u0627\u0644\u0639\u0645\u0631 \u064a\u0648\u0635\u064a \u0628\u0640 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0645\u0646 \u062a\u062c\u0627\u0648\u0632\u0648\u0627 \u0627\u0644\u0640 50<\/a>.<\/p>\n<p>\u0628\u064a\u0646\u0645\u0627 \u062c\u0645\u064a\u0639 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0639\u0627\u0641\u0649 \u062d\u0627\u0644\u064a\u064b\u0627 \u0645\u0646 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\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646\" width=\"2000\" height=\"1125\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/m3AuYLrgE6FmP2sod5pZ5X-2.jpg 2000w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/m3AuYLrgE6FmP2sod5pZ5X-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/m3AuYLrgE6FmP2sod5pZ5X-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/m3AuYLrgE6FmP2sod5pZ5X-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/m3AuYLrgE6FmP2sod5pZ5X-2-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 2000px) 100vw, 2000px\" \/><\/figure>\n<p>\u064a\u0642\u0648\u0644 \u0633\u0648\u064a\u0643\u064a: &#8220;\u064a\u0645\u0646\u062d\u0643 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u062c\u0630\u0639\u064b\u0627 \u0642\u0648\u064a\u064b\u0627 \u0648\u0638\u0647\u0631\u064b\u0627 \u062b\u0627\u0628\u062a\u064b\u0627\u060c \u0648\u0644\u0643\u0646\u0647 \u064a\u0639\u0645\u0644 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0643\u0644 \u0634\u064a\u0621 \u062a\u0642\u0631\u064a\u0628\u064b\u0627. \u062a\u0639\u0645\u0644 \u0623\u0643\u062a\u0627\u0641\u0643 \u0648\u0638\u0647\u0631\u0643 \u0648\u062c\u0630\u0639\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0643\u0644\u0647\u0627. \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0628\u062f\u0621 \u0639\u0644\u0649 \u0631\u0643\u0628\u0647\u0645 \u0623\u0648 \u0628\u0623\u064a\u062f\u064a\u0647\u0645 \u0645\u0631\u0641\u0648\u0639\u0629 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0643\u0627\u0645\u0644 \u0635\u0639\u0628\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629&#8221;.<\/p>\n<h3>2. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 (Pushups)<\/h3>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2076\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/GdFN2iKWtW4uopgdZe7u4X-2.jpg\" alt=\"\u0631\u0633\u0645 \u062a\u0648\u0636\u064a\u062d\u064a \u0644\u0627\u0645\u0631\u0623\u0629 \u062a\u0624\u062f\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0647\u0627\" width=\"2000\" height=\"1125\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/GdFN2iKWtW4uopgdZe7u4X-2.jpg 2000w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/GdFN2iKWtW4uopgdZe7u4X-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/GdFN2iKWtW4uopgdZe7u4X-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/GdFN2iKWtW4uopgdZe7u4X-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/GdFN2iKWtW4uopgdZe7u4X-2-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 2000px) 100vw, 2000px\" \/><\/figure>\n<p>\u0648\u064a\u0636\u064a\u0641: &#8220;\u062a\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0645\u062a\u062f\u0627\u062f\u064b\u0627 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u060c \u0648\u0644\u0643\u0646\u0643 \u0627\u0644\u0622\u0646 \u062a\u0636\u064a\u0641 \u0625\u0644\u064a\u0647\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633. \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0623\u0648 \u0648\u0636\u0639 \u0623\u064a\u062f\u064a\u0647\u0645 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0623\u0648 \u0633\u0637\u062d \u0637\u0627\u0648\u0644\u0629 \u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636&#8221;.<\/p>\n<h3>3. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 (Wall Sits)<\/h3>\n<figure><\/figure>\n<p>\u0648\u064a\u0648\u0636\u062d: &#8220;\u062a\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u062c\u064a\u062f\u0629 \u0639\u0646\u062f \u0627\u0644\u0628\u062f\u0621\u060c \u0648\u0644\u0643\u0646 \u0628\u0639\u062f \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644 \u0623\u0648 \u0627\u0644\u062b\u0627\u0646\u064a\u060c \u0633\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0634\u062e\u0635 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u062d \u0625\u0644\u0649 \u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u0648\u0632\u0646 \u0644\u0645\u0648\u0627\u0635\u0644\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629. \u0625\u0630\u0627 \u0643\u0646\u0627 \u0646\u062a\u062d\u062f\u062b \u0628\u0634\u0643\u0644 \u0635\u0627\u0631\u0645 \u0639\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0641\u0633\u0623\u062e\u062a\u0627\u0631 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637. \u062a\u0636\u0639 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637\u060c \u062a\u062e\u0641\u0636 \u0646\u0641\u0633\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u064a\u0647\u0627&#8221;.<\/p>\n<h3>4. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 (Crunches)<\/h3>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2077\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/whEegpF4DLvq2RwQVFRqaF-2.jpg\" alt=\"\u0631\u0633\u0645 \u062a\u0648\u0636\u064a\u062d\u064a \u0644\u0631\u062c\u0644 \u064a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646\" width=\"1510\" height=\"900\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/whEegpF4DLvq2RwQVFRqaF-2.jpg 1510w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/whEegpF4DLvq2RwQVFRqaF-2-300x179.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/whEegpF4DLvq2RwQVFRqaF-2-1024x610.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/whEegpF4DLvq2RwQVFRqaF-2-768x458.jpg 768w\" sizes=\"auto, (max-width: 1510px) 100vw, 1510px\" \/><\/figure>\n<p>\u0648\u064a\u0642\u062a\u0631\u062d: &#8220;\u0644\u062a\u0645\u0631\u064a\u0646 \u0622\u062e\u0631 \u0644\u0644\u062c\u0630\u0639\u060c \u0623\u0648\u0635\u064a \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 (crunches) \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 (situps) \u0644\u0623\u0646\u0647\u0627 \u0623\u0642\u0644 \u0634\u062f\u0629\u060c \u062e\u0627\u0635\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646. \u062a\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643\u060c \u062a\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643\u060c \u062a\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u062b\u0645 \u062a\u0633\u062a\u0631\u062e\u064a. \u0647\u0630\u0627 \u0643\u0644 \u0634\u064a\u0621. \u0625\u0646\u0647 \u0628\u0633\u064a\u0637\u060c \u0648\u0644\u0643\u0646\u0647 \u064a\u0639\u0644\u0645 \u0627\u0644\u0634\u062e\u0635 \u0643\u064a\u0641\u064a\u0629 \u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0647&#8221;.<\/p>\n<h3>5. \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0645\u062f\u0639\u0648\u0645\u0629 (Supported Single Leg Deadlifts)<\/h3>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2078\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/ab6UJ375xgEAkekss64QzZ-2.jpg\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u062a\u0624\u062f\u064a \u0631\u0641\u0639\u0629 \u0645\u064a\u062a\u0629 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629\" width=\"2000\" height=\"1125\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/ab6UJ375xgEAkekss64QzZ-2.jpg 2000w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/ab6UJ375xgEAkekss64QzZ-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/ab6UJ375xgEAkekss64QzZ-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/ab6UJ375xgEAkekss64QzZ-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/ab6UJ375xgEAkekss64QzZ-2-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 2000px) 100vw, 2000px\" \/><\/figure>\n<p>\u0648\u064a\u062e\u062a\u062a\u0645: &#8220;\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0645\u0633 \u0633\u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626 \u0627\u0644\u062a\u0645\u0633\u0643 \u0628\u062d\u0627\u0626\u0637 \u0623\u0648 \u0643\u0631\u0633\u064a\u060c \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629\u060c \u0648\u0631\u0643\u0644 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0644\u062e\u0644\u0641 \u0645\u0639 \u062e\u0641\u0636 \u0627\u0644\u0635\u062f\u0631. \u0625\u0646\u0647\u0645 \u064a\u062d\u0627\u0648\u0644\u0648\u0646 \u062a\u0634\u0643\u064a\u0644 \u062d\u0631\u0641 T \u0643\u0628\u064a\u0631 \u0628\u0623\u062c\u0633\u0627\u0645\u0647\u0645. \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062d\u0631\u0641 T \u0647\u0648 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062a\u064a \u062a\u0628\u0642\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0627\u0644\u062a\u0645\u0633\u0643 \u0628\u0634\u064a\u0621 \u064a\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u064b\u0627 \u0628\u064a\u0646\u0645\u0627 \u064a\u0628\u0646\u0648\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646&#8221;.<\/p>\n<p>\u0644\u062a\u062d\u0648\u064a\u0644 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u062a\u062f\u0631\u064a\u0628\u064a\u060c \u0642\u0645 \u0628\u0625\u062d\u0645\u0627\u0621 \u0633\u0631\u064a\u0639\u060c \u062b\u0645 \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629. \u0643\u0631\u0631 \u0627\u0644\u062f\u0648\u0631\u0629 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a. (\u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0625\u062d\u0645\u0627\u0621\u060c \u064a\u0645\u0643\u0646\u0643 \u0642\u0631\u0627\u0621\u0629 \u0645\u0642\u0627\u0644\u0646\u0627 \u062d\u0648\u0644 <a href=\"https:\/\/www.dztecs.com\/wellness\/is-it-good-or-bad-to-stretch-before-a-workout\/\">\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<\/a>)<\/p>\n<p>\u062a\u0630\u0643\u0631\u060c \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0635\u0628\u062d \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0647\u0644\u0629\u060c \u0641\u0642\u062f \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629. \u0623\u0633\u0647\u0644 \u0637\u0631\u064a\u0642\u0629 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