{"id":2097,"date":"2026-08-21T10:02:39","date_gmt":"2026-08-21T07:02:39","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/im-a-personal-trainer-for-seniors-if-youre-in-your-40s-you-should-start-doing-this-exercise-now\/"},"modified":"2026-08-21T10:28:19","modified_gmt":"2026-08-21T07:28:19","slug":"im-a-personal-trainer-for-seniors-if-youre-in-your-40s-you-should-start-doing-this-exercise-now","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/im-a-personal-trainer-for-seniors-if-youre-in-your-40s-you-should-start-doing-this-exercise-now\/","title":{"rendered":"\u0641\u064a \u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u0627\u062a\u061f \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f \u064a\u0636\u0645\u0646 \u0644\u0643 \u0634\u0628\u0627\u0628\u0627\u064b \u0644\u0627 \u064a\u0634\u064a\u062e","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>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0645\u0627\u062b\u0644 \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u0634\u0631\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0644\u0648\u064a\u0629\u060c \u0648\u0645\u062b\u0628\u062a\u0627\u062a \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642\u0629\u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0639\u0627\u0645 \u0644\u0644\u062c\u0633\u0645.<\/li>\n<li>\u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0648\u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u064b\u0627\u060c \u0645\u0639 \u0625\u0645\u0643\u0627\u0646\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u0639\u0627\u0646\u0629 \u0628\u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u0644\u062a\u0639\u0644\u0645 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u0648\u0627\u0644\u0628\u062f\u0621 \u0628\u0648\u0632\u0646 \u0645\u062a\u0648\u0633\u0637 \u064a\u0633\u0645\u062d \u0628\u0625\u0643\u0645\u0627\u0644 8-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 2-3 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627.<\/li>\n<li>\u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u064a\u0644\u0627\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u0623\u0648 \u062a\u0642\u0648\u0633 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0623\u0648 \u0627\u0644\u0645\u064a\u0644\u0627\u0646 \u0646\u062d\u0648 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u062d\u0627\u0645\u0644 \u0644\u0644\u0648\u0632\u0646\u060c \u0631\u0643\u0632 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 (\u0645\u062b\u0644 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062c\u0627\u0646\u0628\u064a) \u0648\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0645\u0639 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u0645\u0646\u0627\u0633\u0628.<\/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\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0645\u0627\u062b\u0644 (Offset Front Rack Squats)<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-2\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0645\u0627\u062b\u0644 (Offset Front Rack Squats)<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-3\">\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0645\u0627\u062b\u0644 (Offset Front Rack Squats)<\/a><\/li>\n<\/ul>\n<\/nav>\n<p>\u0628\u0639\u062f 15 \u0639\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u062e\u0628\u0631\u0629 \u0643\u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u0645\u0639\u062a\u0645\u062f\u060c \u062a\u0639\u0644\u0645\u062a\u064f \u0623\u0645\u0631\u064b\u0627 \u062c\u0648\u0647\u0631\u064a\u064b\u0627: \u0637\u0631\u064a\u0642\u0629 \u062a\u0645\u0631\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645 \u0633\u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0637\u0648\u0644 \u0639\u0645\u0631\u0643 \u0648\u0627\u0633\u062a\u0642\u0644\u0627\u0644\u064a\u062a\u0643 \u0645\u0639 \u062a\u0642\u062f\u0645\u0643 \u0641\u064a \u0627\u0644\u0633\u0646.<\/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\/pd3tucCSM3atqncyk33o6D-2560-80-1.jpg\" alt=\"\u0641\u064a \u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u0627\u062a\u061f \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f \u064a\u0636\u0645\u0646 \u0644\u0643 \u0634\u0628\u0627\u0628\u0627\u064b \u0644\u0627 \u064a\u0634\u064a\u062e\" width=\"2560\" height=\"1440\" \/><\/div>\n<p>\u0645\u0646 \u0627\u0644\u0645\u063a\u0631\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0623\u0643\u0628\u0631\u060c \u0623\u0648 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0628\u0627\u0631\u0632\u0629\u060c \u0623\u0648 \u062a\u062d\u0642\u064a\u0642 \u0623\u0631\u0642\u0627\u0645 \u0634\u062e\u0635\u064a\u0629 \u0642\u064a\u0627\u0633\u064a\u0629 \u062c\u062f\u064a\u062f\u0629 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639. \u0644\u0643\u0646 \u0625\u0630\u0627 \u0623\u0647\u0645\u0644\u062a \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u0623\u0642\u0644 \u0628\u0631\u064a\u0642\u064b\u0627 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0641\u0642\u062f \u062a\u062f\u0641\u0639 \u0627\u0644\u062b\u0645\u0646 \u0628\u0627\u0647\u0638\u064b\u0627 \u0639\u0646\u062f\u0645\u0627 \u062a\u0628\u0644\u063a \u0633\u0646\u0648\u0627\u062a\u0643 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629.<\/p>\n<p>\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628\u060c \u0623\u064f\u0634\u062c\u0639 \u062c\u0645\u064a\u0639 \u0639\u0645\u0644\u0627\u0626\u064a \u2013 \u0648\u062e\u0627\u0635\u0629 \u0645\u0646 \u0647\u0645 \u0641\u064a \u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u064a\u0627\u062a \u0645\u0646 \u0639\u0645\u0631\u0647\u0645 \u0623\u0648 \u064a\u0642\u062a\u0631\u0628\u0648\u0646 \u0645\u0646\u0647\u0627 \u2013 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0639\u0632\u0632 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645. \u0623\u062d\u062f \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0645\u0627\u062b\u0644 (Offset Front Rack Squat). \u0625\u0646\u0647 \u062d\u0631\u0643\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642\u0629\u060c \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629\u060c \u0648\u062d\u062a\u0649 \u0639\u0636\u0644\u0627\u062a \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 <u>\u0643ettlebell<\/u> \u0641\u064a \u0645\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u064a\u062f\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u062a\u0647 \u0628\u0646\u0641\u0633\u0643.<\/p>\n<h2 id=\"section-1\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0645\u0627\u062b\u0644 (Offset Front Rack Squats)<\/h2>\n<p>\u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u064b\u0627 \u0642\u0628\u0644 \u062a\u062c\u0631\u0628\u0629 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u062c\u062f\u064a\u062f \u0623\u0648 \u0628\u0631\u0646\u0627\u0645\u062c \u0631\u064a\u0627\u0636\u064a. \u0641\u0642\u062f \u064a\u0642\u062a\u0631\u062d\u0648\u0646 \u0628\u062f\u0627\u0626\u0644 \u0623\u0648 \u064a\u0646\u0635\u062d\u0648\u0646\u0643 \u0628\u0627\u0644\u062d\u062f \u0645\u0646 \u0646\u0634\u0627\u0637\u0643 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u062a\u0627\u0631\u064a\u062e\u0643 \u0627\u0644\u0635\u062d\u064a.<\/p>\n<p>\u064a\u064f\u0646\u0635\u062d \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0628\u0627\u0644\u0627\u0644\u062a\u0642\u0627\u0621 \u0628\u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u0645\u0639\u062a\u0645\u062f \u0644\u062a\u0639\u0644\u0645 \u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0645\u0627\u062b\u0644 \u0644\u064a\u0633 \u0635\u0639\u0628\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u0644\u0643\u0646 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0631\u062a\u0627\u062d\u064b\u0627 \u0645\u0639 \u0634\u0643\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0642\u0628\u0644 \u0645\u062d\u0627\u0648\u0644\u062a\u0647.<\/p>\n<p>\u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0643ettlebell \u0648\u0627\u062d\u062f\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0648\u0632\u0646 \u0644\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0625\u0643\u0645\u0627\u0644 8-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u0625\u0630\u0627 \u0644\u0645 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0623\u062f\u0627\u0621 8 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0631\u0627\u062d\u0629\u060c \u0627\u062e\u062a\u0631 \u0648\u0632\u0646\u064b\u0627 \u0623\u062e\u0641. \u0648\u0625\u0630\u0627 \u062a\u0645\u0643\u0646\u062a \u0645\u0646 \u0623\u062f\u0627\u0621 12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0628\u0633\u0647\u0648\u0644\u0629 \u062f\u0648\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u0639\u0628\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0648\u0632\u0646\u064b\u0627 \u0623\u062b\u0642\u0644.<\/p>\n<p>\u0627\u0628\u062f\u0623 \u0628\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0645\u0627\u062b\u0644 \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 8-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627\u060c 2-3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0648\u0645\u0639 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0623\u0648 \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0625\u0636\u0627\u0641\u064a\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0645\u0627\u062b\u0644 \u0628\u0645\u0641\u0631\u062f\u0647 \u0623\u0648 \u0643\u062c\u0632\u0621 \u0645\u0646 <a class=\"vfocused-internal-link\" title=\"\u062a\u0623\u062b\u064a\u0631 \u0627\u0633\u062a\u062d\u0648\u0627\u0630 Garmin \u0639\u0644\u0649 TrainingPeaks \u0639\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\" href=\"https:\/\/www.dztecs.com\/wellness\/garmin-acquisition-of-trainingpeaks\/\">\u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/a> \u0627\u0644\u062d\u0627\u0644\u064a. \u0641\u0642\u0637 \u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0636\u0645\u064a\u0646 <a href=\"https:\/\/www.dztecs.com\/wellness\/how-much-recovery-do-you-need-between-workouts\/\">\u0623\u064a\u0627\u0645 \u0631\u0627\u062d\u0629 \u0645\u0646\u0627\u0633\u0628\u0629<\/a> \u0628\u064a\u0646 \u0643\u0644 \u0645\u062d\u0627\u0648\u0644\u0629.<\/p>\n<p>\u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n<ul>\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0643ettlebell \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0643ettlebell \u0625\u0644\u0649 \u0648\u0636\u0639 &#8220;\u0627\u0644\u062d\u0627\u0645\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a&#8221; (Front Rack) \u2013 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0643ettlebell \u0645\u062d\u0627\u0630\u064a\u0629 \u0644\u0643\u062a\u0641\u0643 \u0627\u0644\u0623\u064a\u0633\u0631\u060c \u0645\u0639 \u0645\u0631\u0641\u0642\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0642\u0641\u0635\u0643 \u0627\u0644\u0635\u062f\u0631\u064a.<\/li>\n<li>\u0642\u0641 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u0627\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643.<\/li>\n<li>\u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641\u060c \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u0639\u0644\u0649 \u0648\u0634\u0643 \u0627\u0644\u062c\u0644\u0648\u0633.<\/li>\n<li>\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u062e\u0641\u0636 \u0648\u0631\u0643\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621 \u0644\u0640 8-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627\u060c \u062b\u0645 \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0645\u0633\u0643 \u0627\u0644\u0643ettlebell \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li>\n<\/ul>\n<div title=\"Offset Front Rack Squat - YouTube\">\n<h2 id=\"section-2\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0645\u0627\u062b\u0644 (Offset Front Rack Squats)<\/h2>\n<p>\u062a\u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629\u060c \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0648\u0631\u0643 \u0641\u064a \u0622\u0646 \u0648\u0627\u062d\u062f\u060c \u0645\u0645\u0627 \u064a\u062f\u0631\u0628 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0648\u062b\u0628\u0627\u062a \u0648\u0642\u062f\u0631\u0629 \u0623\u0641\u0636\u0644.<\/p>\n<p>\u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0643ettlebell \u0639\u0644\u0649 \u062a\u062d\u062f\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0628\u062f\u0631\u062c\u0629 \u0623\u0643\u0628\u0631 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u064a\u0634\u0631\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0645\u062b\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0633\u062a\u0639\u0631\u0636\u0629 \u0627\u0644\u0628\u0637\u0646\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0627\u0626\u0644\u0629 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629. \u0648\u0628\u0645\u0627 \u0623\u0646\u0643 \u062a\u062d\u0645\u0644 <a class=\"vfocused-internal-link\" title=\"\u0623\u0633\u0647\u0644 \u0637\u0631\u0642 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0627\u0644\u0628\u0627\u0631\" href=\"https:\/\/www.dztecs.com\/wellness\/how-to-add-up-weights-when-lifting-with-barbell\/\">\u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649<\/a> \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0645\u062a\u0648\u0627\u0632\u0646\u064b\u0627. \u0647\u0630\u0627 \u064a\u0639\u0632\u0632 \u062b\u0628\u0627\u062a \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 <a href=\"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\/\">\u062a\u0648\u0627\u0632\u0646 \u0639\u0627\u0645 \u0623\u0641\u0636\u0644<\/a> \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0641\u0631\u0635 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0628\u0639\u0636 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<\/p>\n<h2 id=\"section-3\">\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0645\u0627\u062b\u0644 (Offset Front Rack Squats)<\/h2>\n<p>\u0642\u062f \u064a\u0628\u062f\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0645\u0627\u062b\u0644 \u0628\u0633\u064a\u0637\u064b\u0627\u060c \u0644\u0643\u0646 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0623\u062f\u0627\u0624\u0647 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d. \u0647\u0630\u0647 \u0647\u064a \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0627\u0644\u062a\u064a \u0623\u0631\u0627\u0647\u0627 \u064a\u0631\u062a\u0643\u0628\u0647\u0627 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<h3>\u0627\u0644\u0645\u064a\u0644\u0627\u0646 \u0627\u0644\u0645\u0641\u0631\u0637 \u0644\u0644\u0623\u0645\u0627\u0645<\/h3>\n<p>\u0639\u0646\u062f \u0627\u0644\u0646\u0632\u0648\u0644 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0638\u0644 \u062c\u0630\u0639\u0643 \u0648\u0635\u062f\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064a\u0646. \u062a\u062e\u064a\u0644 \u0623\u0646 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u064a\u0634\u0643\u0644 \u062e\u0637\u064b\u0627 \u0642\u0637\u0631\u064a\u064b\u0627 \u064a\u0645\u062a\u062f \u0645\u0646 \u0623\u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0639\u0638\u0645 \u0627\u0644\u0630\u0646\u0628.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0636\u0639\u064a\u0641\u0629\u060c \u0623\u0648 \u0643\u0627\u0646\u062a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0634\u062f\u0648\u062f\u0629\u060c \u0623\u0648 \u0643\u0627\u0646 \u0648\u0632\u0646 Kettlebell \u062b\u0642\u064a\u0644\u0627\u064b \u062c\u062f\u064b\u0627\u060c \u0641\u0642\u062f \u062a\u0644\u0627\u062d\u0638 \u0623\u0646 \u062c\u0630\u0639\u0643 \u0648\u0635\u062f\u0631\u0643 \u064a\u0645\u064a\u0644\u0627\u0646 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0641\u064a \u0648\u0636\u0639 \u0645\u0648\u0627\u0632\u064d \u0623\u0643\u062b\u0631 \u0644\u0644\u0623\u0631\u0636.<\/p>\n<p>\u0644\u0625\u0635\u0644\u0627\u062d \u0630\u0644\u0643\u060c \u0631\u0643\u0632 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 (Plank) \u0648\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0637\u0627\u0626\u0631 (Bird Dog)\u060c \u0648\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0628\u062d\u0631\u0643\u0627\u062a \u0645\u062b\u0644 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0631\u0642\u0645 4 (Figure 4 stretch) \u0648\u062a\u0645\u062f\u064a\u062f \u062b\u0646\u064a \u0627\u0644\u0648\u0631\u0643 \u0628\u0627\u0644\u0631\u0643\u0648\u0639 (Kneeling Hip Flexor Stretch)\u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0645 Kettlebell \u0623\u062e\u0641 \u0648\u0632\u0646\u064b\u0627 \u062d\u062a\u0649 \u062a\u0628\u0646\u064a \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629.<\/p>\n<h3>\u062a\u0642\u0648\u0633 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a<\/h3>\n<p>\u0645\u0646 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u062a\u064a \u062a\u062f\u0644 \u0639\u0644\u0649 \u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0647\u0648 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0628\u0627\u0644\u062a\u0642\u0648\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0645\u062d\u0627\u064a\u062f\u0629 \u0648\u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0641\u064a \u0643\u0644 \u0645\u0631\u062d\u0644\u0629 \u0645\u0646 \u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p>\u0625\u0630\u0627 \u0628\u062f\u0623\u062a \u0643\u062a\u0641\u0627\u0643 \u0628\u0627\u0644\u0627\u0646\u062d\u062f\u0627\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0646\u062d\u0646\u0649 \u0638\u0647\u0631\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0632\u0648\u0644\u060c \u0642\u0644\u0644 \u0627\u0644\u0648\u0632\u0646 \u0648\u0631\u0643\u0632 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639. \u0642\u062f \u062a\u0631\u063a\u0628 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u0636\u0645\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u0645\u0646 \u0627\u0644\u0638\u0647\u0631\u060c \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646 (Prone Extensions) \u0648\u062a\u0645\u0631\u064a\u0646 \u0633\u062d\u0628 \u0627\u0644\u0643\u0627\u0628\u0644 \u0627\u0644\u0639\u0627\u0644\u064a (Lat Pulldowns).<\/p>\n<p>\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0645\u0639 \u0643\u0644 \u062a\u0643\u0631\u0627\u0631\u060c \u062b\u0645 \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0639\u0645\u0644 \u0628\u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0628\u064a\u0646\u0645\u0627 \u062a\u062a\u0642\u0646 \u0627\u0644\u0623\u062f\u0627\u0621.<\/p>\n<h3>\u0627\u0644\u0645\u064a\u0644\u0627\u0646 \u0646\u062d\u0648 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0630\u064a \u064a\u062d\u0645\u0644 \u0627\u0644\u0648\u0632\u0646<\/h3>\n<p>\u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0647\u0648 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0633\u0628\u0628 \u0648\u0631\u0627\u0621 \u0645\u064a\u0644\u0627\u0646 \u062c\u0633\u0645\u0643 \u0646\u062d\u0648 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f.<\/p>\n<p>\u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u062a\u062e\u0644\u0651\u064e \u0639\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0631\u0643\u0632 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642\u0629\u060c \u0648\u062a\u062d\u062f\u064a\u062f\u064b\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0627\u0626\u0644\u0629 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062c\u0627\u0646\u0628\u064a (Side Planks).<\/p>\n<p>\u0627\u0633\u062a\u062e\u062f\u0645 Kettlebell \u0623\u062e\u0641 \u0648\u0632\u0646\u064b\u0627 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0645\u062a\u0648\u0627\u0632\u0646\u064b\u0627 \u0641\u064a \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0635\u062d\u064a\u062d.<\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<\/div>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>\u0641\u064a \u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u064a\u0627\u062a \u0645\u0646 \u0639\u0645\u0631\u0643\u061f \u0644\u0627 \u062a\u062f\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0633\u0646 \u064a\u0624\u062b\u0631 \u0639\u0644\u064a\u0643! \u0627\u0643\u062a\u0634\u0641 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0631\u064a \u0627\u0644\u0648\u062d\u064a\u062f \u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062d\u064a\u0648\u064a\u0629 \u062c\u0633\u062f\u0643. \u0627\u0639\u0631\u0641 \u0627\u0644\u0645\u0632\u064a\u062f \u0627\u0644\u0622\u0646!<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":10,"featured_media":2100,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[17,15],"class_list":["post-2097","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-fitness","tag-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0641\u064a \u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u0627\u062a\u061f \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f \u064a\u0636\u0645\u0646 \u0644\u0643 \u0634\u0628\u0627\u0628\u0627\u064b \u0644\u0627 \u064a\u0634\u064a\u062e<\/title>\n<meta name=\"description\" content=\"\u0641\u064a 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\/>\n<meta property=\"og:locale\" content=\"ar_AR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0641\u064a \u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u0627\u062a\u061f \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f \u064a\u0636\u0645\u0646 \u0644\u0643 \u0634\u0628\u0627\u0628\u0627\u064b \u0644\u0627 \u064a\u0634\u064a\u062e\" \/>\n<meta property=\"og:description\" content=\"\u0641\u064a \u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646\u064a\u0627\u062a \u0645\u0646 \u0639\u0645\u0631\u0643\u061f \u0644\u0627 \u062a\u062f\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0633\u0646 \u064a\u0624\u062b\u0631 \u0639\u0644\u064a\u0643! \u0627\u0643\u062a\u0634\u0641 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0631\u064a \u0627\u0644\u0648\u062d\u064a\u062f \u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 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