{"id":2104,"date":"2026-08-21T10:08:00","date_gmt":"2026-08-21T07:08:00","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/no-not-pigeon-pose-this-is-the-simple-pilates-exercise-i-use-to-actively-stretch-my-hip-flexors-while-also-working-my-deep-core\/"},"modified":"2026-08-21T10:32:00","modified_gmt":"2026-08-21T07:32:00","slug":"no-not-pigeon-pose-this-is-the-simple-pilates-exercise-i-use-to-actively-stretch-my-hip-flexors-while-also-working-my-deep-core","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/no-not-pigeon-pose-this-is-the-simple-pilates-exercise-i-use-to-actively-stretch-my-hip-flexors-while-also-working-my-deep-core\/","title":{"rendered":"\u0644\u064a\u0633 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062d\u0645\u0627\u0645\u0629: \u062a\u0645\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0634\u062f \u0627\u0644\u0648\u0631\u0643 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642.","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\u0639\u0645\u0644 \u062a\u0645\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0639\u0644\u0649 \u062a\u0645\u062f\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0628\u0627\u0633\u0637\u0629 \u0639\u0628\u0631 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0647\u0627 \u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0646\u0637\u0627\u0642 \u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li>\n<li>\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u062a\u0639\u0631\u0636\u0629 \u0648\u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u0629\u060c \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u0637\u062d\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u064a\u0631\u0629\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u062c\u0631\u064a.<\/li>\n<li>\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0639\u0646 \u0627\u0644\u062d\u0635\u064a\u0631\u0629 \u0645\u0639 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643\u060c \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0628\u0642\u0627\u0621 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0645\u0636\u063a\u0648\u0637\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u064a\u0631\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a.<\/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\">\u0645\u0627 \u0647\u0648 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/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>\u0623\u0631\u0643\u0636 \u0627\u0644\u0645\u0627\u0631\u0627\u062b\u0648\u0646\u0627\u062a \u0644\u0644\u0645\u062a\u0639\u0629 \u0648\u0623\u0642\u0636\u064a \u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u064a\u0648\u0645\u064a \u062c\u0627\u0644\u0633\u0627\u064b \u062e\u0644\u0641 \u0645\u0643\u062a\u0628\u064a \u2014 \u0648\u0644\u0648 <a class=\"vfocused-internal-link\" title=\"\u0645\u0646\u062a\u062c\u0627\u062a \u0635\u062d\u064a\u0629 \u0648\u0644\u064a\u0627\u0642\u064a\u0629 \u0644\u0645 \u062a\u0643\u0646 \u062a\u0639\u0644\u0645 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u0634\u0631\u0627\u0624\u0647\u0627 \u0628\u0623\u0645\u0648\u0627\u0644 HSA\" href=\"https:\/\/www.dztecs.com\/wellness\/health-and-fitness-products-hsa-fsa-funds\/\">\u0644\u0645 \u062a\u0643\u0646<\/a> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0628\u0627\u0633\u0637\u0629 \u0644\u062f\u064a \u0645\u0634\u062f\u0648\u062f\u0629\u060c \u0644\u0643\u0646\u062a \u062e\u0627\u0631\u0642\u0627\u064b. \u0639\u0646\u062f\u0645\u0627 \u0646\u062a\u062d\u062f\u062b \u0639\u0646 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0628\u0627\u0633\u0637\u0629\u060c \u0641\u0625\u0646\u0646\u0627 \u0646\u0634\u064a\u0631 \u0625\u0644\u0649 \u0639\u0636\u0644\u062a\u064a\u0646 \u0645\u062e\u062a\u0644\u0641\u062a\u064a\u0646: \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062d\u0631\u0642\u0641\u064a\u0629 \u0627\u0644\u0642\u0637\u0646\u064a\u0629 (iliopsoas) \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0627\u0644\u0641\u062e\u0630\u064a\u0629 (rectus femoris). \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0634\u062f\u0648\u062f\u0629\u060c \u0641\u0625\u0646\u0647\u0627 \u062a\u0628\u0642\u0649 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0646\u0642\u0628\u0627\u0636 \u0648\u0642\u0635\u0631. \u0648\u0647\u0630\u0627 \u0628\u062f\u0648\u0631\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0627\u0646\u062e\u0641\u0627\u0636\u0627\u064b \u0641\u064a \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0648\u0631\u0643 \u0648\u0622\u0644\u0627\u0645\u0627\u064b \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2152\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_18e30836.jpg\" alt=\"\" width=\"1365\" height=\"768\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_18e30836.jpg 1365w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_18e30836-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_18e30836-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_18e30836-768x432.jpg 768w\" sizes=\"auto, (max-width: 1365px) 100vw, 1365px\" \/>\u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0634\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062d\u0645\u0627\u0645\u0629 \u0648\u062a\u0645\u0631\u064a\u0646 90\/90 \u0644\u0634\u062f \u0627\u0644\u0648\u0631\u0643. \u0648\u0628\u064a\u0646\u0645\u0627 \u0623\u0633\u062a\u062e\u062f\u0645 \u0643\u0644\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u064a\u0646 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u064a\u060c \u0625\u0644\u0627 \u0623\u0646\u0646\u064a \u0639\u0646\u062f\u0645\u0627 \u0623\u0643\u0648\u0646 \u0636\u064a\u0642 \u0627\u0644\u0648\u0642\u062a\u060c \u0623\u0639\u0648\u062f \u0625\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u0633 \u0628\u0633\u064a\u0637 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643\u060c \u0644\u0623\u0646\u0647 \u064a\u0639\u0646\u064a \u0623\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0644\u062f\u064a \u062a\u062d\u0635\u0644 \u0623\u064a\u0636\u0627\u064b \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u062c\u064a\u062f \u0628\u064a\u0646\u0645\u0627 \u0623\u0631\u064a\u062d \u0648\u0631\u0643\u064a. \u062a\u0627\u0628\u0639 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f.<\/p>\n<p>\u062a\u0630\u0643\u064a\u0631\u0627\u064b\u060c \u0645\u0627 \u064a\u0646\u0627\u0633\u0628\u0646\u064a \u0642\u062f \u0644\u0627 \u064a\u0643\u0648\u0646 \u0645\u0646\u0627\u0633\u0628\u0627\u064b \u0644\u0643 \u0648\u0644\u062c\u0633\u0645\u0643. \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u0627\u064b \u062a\u0645\u0627\u0645\u0627\u064b\u060c \u0623\u0648 \u062d\u0627\u0645\u0644\u0627\u064b\u060c \u0623\u0648 \u0641\u064a \u0641\u062a\u0631\u0629 <a class=\"vfocused-internal-link\" title=\"\u0623\u0644\u0645 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646: \u0645\u062a\u0649 \u064a\u0635\u0628\u062d \u0645\u0642\u0644\u0642\u064b\u0627\u061f\" href=\"https:\/\/www.dztecs.com\/wellness\/sore-after-workout-doms-versus-rhabdo\/\">\u0645\u0627 \u0628\u0639\u062f<\/a> \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c \u0623\u0648 \u062a\u062a\u0639\u0627\u0641\u0649 \u0645\u0646 \u0625\u0635\u0627\u0628\u0629\u060c \u0641\u0627\u0633\u062a\u0634\u0631 \u062f\u0627\u0626\u0645\u0627\u064b \u0623\u062e\u0635\u0627\u0626\u064a\u0627\u064b \u0637\u0628\u064a\u0627\u064b \u0642\u0628\u0644 \u062a\u062c\u0631\u0628\u0629 \u0623\u064a \u0634\u064a\u0621 \u062c\u062f\u064a\u062f.<\/p>\n<h2 id=\"section-1\">\u0645\u0627 \u0647\u0648 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/h2>\n<p>\u0639\u0644\u0649 \u0639\u0643\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629\u060c \u064a\u0639\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0645\u062f\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0628\u0627\u0633\u0637\u0629 \u0639\u0628\u0631 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0647\u0627 \u0627\u0644\u0643\u0627\u0645\u0644. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0623\u064a \u0634\u062f \u0648\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631. \u0625\u0630\u0627 \u0643\u0646\u062a\u060c \u0645\u062b\u0644\u064a\u060c \u0639\u062f\u0627\u0621\u064b\u060c \u0641\u0625\u0646 \u0647\u0630\u0647 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u0627\u064b \u0641\u064a \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0646\u0637\u0627\u0642 \u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/p>\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 (Pilates single-leg stretch). \u0643\u0644 \u0645\u0627 \u0633\u062a\u062d\u062a\u0627\u062c\u0647 \u0647\u0648 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643\u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0625\u062d\u062f\u0649 \u0623\u0641\u0636\u0644 \u062d\u0635\u0627\u0626\u0631 \u0627\u0644\u064a\u0648\u063a\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062c\u0639\u0644 \u0627\u0644\u0623\u0645\u0648\u0631 \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629.<\/p>\n<p><strong>\u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647: <\/strong><\/p>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643. \u0627\u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0648\u0631\u0642\u0628\u062a\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0639\u0646 \u0627\u0644\u062d\u0635\u064a\u0631\u0629 \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643\u060c \u0645\u0639 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0633\u062d\u0628 \u0633\u0631\u0629 \u0628\u0637\u0646\u0643 \u0646\u062d\u0648 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0627\u0648\u0644\u0629. \u0627\u0633\u062d\u0628 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643\u060c \u0648\u0627\u0645\u0633\u0643\u0647\u0627 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643. \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647\u060c \u0645\u062f \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u062a\u0648\u0642\u0641 \u0647\u0646\u0627\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u062f\u060c \u062b\u0645 \u0628\u062f\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u062d\u0631\u0643\u0629 \u0645\u062a\u062d\u0643\u0645 \u0628\u0647\u0627. \u062d\u0627\u0648\u0644 \u0625\u0628\u0642\u0627\u0621 \u0643\u062a\u0641\u064a\u0643 \u0648\u0623\u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0631\u0641\u0648\u0639\u064a\u0646 \u0645\u0639 \u0634\u062f \u0628\u0637\u0646\u0643.<\/li>\n<\/ul>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2105\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/2BcetX7jcka4jmQg4gLEkS-2.jpg\" alt=\"\u0631\u0633\u0645 \u062a\u0648\u0636\u064a\u062d\u064a \u0644\u0627\u0645\u0631\u0623\u0629 \u062a\u0642\u0648\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u062d\u062f\u0629\" width=\"2000\" height=\"1125\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/2BcetX7jcka4jmQg4gLEkS-2.jpg 2000w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/2BcetX7jcka4jmQg4gLEkS-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/2BcetX7jcka4jmQg4gLEkS-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/2BcetX7jcka4jmQg4gLEkS-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/2BcetX7jcka4jmQg4gLEkS-2-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 2000px) 100vw, 2000px\" \/><\/figure>\n<p>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0643\u0631 \u0641\u064a \u062a\u0645\u062f\u064a\u062f \u0633\u0627\u0642\u0643 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u060c \u0648\u0625\u0628\u0639\u0627\u062f\u0647\u0627 \u0639\u0646 \u062c\u0633\u0645\u0643 \u0642\u062f\u0631 \u0627\u0644\u0645\u0633\u062a\u0637\u0627\u0639. \u0623\u0645\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0648\u0643\u0623\u0646 \u0634\u062e\u0635\u0627\u064b \u0645\u0627 \u064a\u0633\u062d\u0628 \u0633\u0627\u0642\u064a \u0628\u0639\u064a\u062f\u0627\u064b \u0639\u0646 <a class=\"vfocused-internal-link\" title=\"\u0648\u062f\u0627\u0639\u064b\u0627 \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062d\u0645\u0627\u0645\u0629: 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643 \u062a\u0645\u0646\u062d\u0643 \u0634\u0639\u0648\u0631\u064b\u0627 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645 \u062a\u0639\u0647\u062f\u0647 \u0645\u0646 \u0642\u0628\u0644\" href=\"https:\/\/www.dztecs.com\/wellness\/hip-strengthening-exercises-that-will-give-you-a-feeling-of-comfort-like-never-before\/\">\u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643<\/a>. \u062a\u0623\u0643\u062f \u0645\u0646 \u0628\u0642\u0627\u0621 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0645\u0636\u063a\u0648\u0637\u0627\u064b \u0639\u0644\u0649 \u062d\u0635\u064a\u0631\u062a\u0643 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643 \u0645\u0634\u062f\u0648\u062f\u0629.<\/p>\n<h2 id=\"section-2\">\u0645\u0627 \u0647\u064a \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u061f<\/h2>\n<p>\u0647\u0630\u0627 \u062a\u0645\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u0633 \u0643\u0644\u0627\u0633\u064a\u0643\u064a \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u064a\u0631\u0629\u060c \u0648\u0643\u0645\u0627 \u0630\u0643\u0631 \u0623\u0639\u0644\u0627\u0647\u060c \u0633\u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0628\u0627\u0633\u0637\u0629. \u062a\u062d\u0627\u0648\u0644 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0645\u062f\u0648\u062f\u0629 \u0633\u062d\u0628 \u062d\u0648\u0636\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u062a\u0642\u0648\u064a\u0633 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643. \u0644\u0645\u0646\u0639 \u0630\u0644\u0643\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0646\u0642\u0628\u0636 <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\/\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/a> \u0627\u0644\u0645\u0633\u062a\u0639\u0631\u0636\u0629 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 (transverse abdominis) \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0627\u0644\u0628\u0637\u0646\u064a\u0629 (rectus abdominis) \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u0637\u062d\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u064a\u0631\u0629.<\/p>\n<p>\u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647\u060c \u064a\u0645\u0643\u0646 \u0644\u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u062d\u0648\u0636\u0643 \u0645\u0633\u062a\u0642\u0631\u0627\u064b \u0623\u062b\u0646\u0627\u0621 \u062a\u062d\u0631\u0643 \u0633\u0627\u0642\u064a\u0643. \u0648\u0647\u0630\u0627 \u064a\u062a\u0631\u062c\u0645 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0643\u0641\u0627\u0621\u0629 \u0645\u0634\u064a\u062a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u062c\u0631\u064a.<\/p>\n<p>\u0628\u0627\u0644\u0637\u0628\u0639\u060c \u0633\u062a\u0639\u0645\u0644 \u0623\u064a\u0636\u0627\u064b \u0639\u0644\u0649 \u0625\u0637\u0627\u0644\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0628\u0627\u0633\u0637\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u062f\u064a\u0643.<\/p>\n<hr \/>\n<hr \/>\n<p>&nbsp;<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>\u062a\u0645\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u0633 \u0628\u0633\u064a\u0637 \u064a\u0637\u064a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0648\u064a\u0642\u0648\u064a \u0627\u0644\u0643\u0648\u0631 \u0627\u0644\u0639\u0645\u064a\u0642 \u0628\u0641\u0639\u0627\u0644\u064a\u0629. \u0627\u0646\u0633\u064e \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062d\u0645\u0627\u0645\u0629 \u0648\u0639\u0632\u0632 \u0645\u0631\u0648\u0646\u062a\u0643 \u0648\u0642\u0648\u062a\u0643 \u0627\u0644\u064a\u0648\u0645. \u0627\u0643\u062a\u0634\u0641\u0647 \u0627\u0644\u0622\u0646!<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":10,"featured_media":2152,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[17,15],"class_list":["post-2104","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>\u0644\u064a\u0633 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062d\u0645\u0627\u0645\u0629: \u062a\u0645\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0634\u062f \u0627\u0644\u0648\u0631\u0643 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642.<\/title>\n<meta name=\"description\" content=\"\u062a\u0645\u0631\u064a\u0646 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