{"id":2109,"date":"2026-08-21T10:13:53","date_gmt":"2026-08-21T07:13:53","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/a-celebrity-pilates-trainer-says-this-is-the-one-exercise-everyone-should-do-every-day-so-i-tried-it-for-30-days-and-noticed-these-changes\/"},"modified":"2026-08-21T10:33:44","modified_gmt":"2026-08-21T07:33:44","slug":"a-celebrity-pilates-trainer-says-this-is-the-one-exercise-everyone-should-do-every-day-so-i-tried-it-for-30-days-and-noticed-these-changes","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/a-celebrity-pilates-trainer-says-this-is-the-one-exercise-everyone-should-do-every-day-so-i-tried-it-for-30-days-and-noticed-these-changes\/","title":{"rendered":"\u0645\u062f\u0631\u0628\u0629 \u0628\u064a\u0644\u0627\u062a\u0633 \u0634\u0647\u064a\u0631\u0629 \u062a\u0643\u0634\u0641 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0627 \u063a\u0646\u0649 \u0639\u0646\u0647: \u062c\u0631\u0628\u062a\u0647 30 \u064a\u0648\u0645\u064b\u0627 \u0648\u0647\u0630\u0647 \u0646\u062a\u0627\u0626\u062c\u0647","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\u064f\u0639\u062f \u062a\u0645\u0631\u064a\u0646 &#8220;\u062c\u0633\u0631 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0643\u0633\u064a&#8221; (reverse plank bridge) \u062d\u0631\u0643\u0629 \u0628\u064a\u0644\u0627\u062a\u0633 \u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u062d\u064a\u062b \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0648\u064a\u0634\u063a\u0644 \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/li>\n<li>\u0623\u0638\u0647\u0631 \u062a\u062d\u062f\u064a \u0627\u0644\u0640 30 \u064a\u0648\u0645\u064b\u0627 \u0644\u062a\u0645\u0631\u064a\u0646 \u062c\u0633\u0631 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0643\u0633\u064a \u062a\u062d\u0633\u0646\u064b\u0627 \u0641\u064a \u062a\u0641\u0639\u064a\u0644 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u062c\u0630\u0639 \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u064a\u0642\u0638\u0629 \u0627\u0644\u0630\u0647\u0646\u064a\u0629 \u0648\u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0627\u0644\u0623\u0639\u0645\u0642 \u0628\u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0628\u0637\u064a\u0626\u0629 \u0648\u0627\u0644\u062a\u062d\u0643\u0645.<\/li>\n<li>\u0644\u0627 \u062a\u0642\u062a\u0635\u0631 \u0627\u0644\u0642\u0648\u0629 \u062f\u0627\u0626\u0645\u064b\u0627 \u0639\u0644\u0649 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629\u061b \u0641\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0628\u0637\u064a\u0626\u0629 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0648\u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0644\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0631\u0643 \u0627\u0644\u062c\u0633\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0634\u0641 \u0646\u0642\u0627\u0637 \u0627\u0644\u0636\u0639\u0641 \u0648\u062a\u0628\u0646\u064a \u0627\u0644\u0642\u0648\u0629 \u0628\u0637\u0631\u0642 \u063a\u064a\u0631 \u0645\u062a\u0648\u0642\u0639\u0629\u060c \u0645\u0645\u0627 \u064a\u0624\u0643\u062f \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0632\u0645\u0646 \u062a\u062d\u062a \u0627\u0644\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u062c\u064a\u062f.<\/li>\n<\/ul>\n<\/div>\n<p>\u0628\u0635\u0641\u062a\u064a \u0645\u062f\u0631\u0628\u0629 \u0634\u062e\u0635\u064a\u0629 \u0645\u0639\u062a\u0645\u062f\u0629\u060c \u0648\u0643\u0627\u062a\u0628\u0629 \u0641\u064a \u0645\u062c\u0627\u0644 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0623\u0645 \u0644\u0637\u0641\u0644\u064a\u0646 (\u0634\u062f\u064a\u062f\u064a) \u0627\u0644\u0646\u0634\u0627\u0637\u060c \u0623\u062f\u0631\u0643 \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0627 \u062a\u0642\u062a\u0635\u0631 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0648\u0631 \u0628\u0645\u0638\u0647\u0631 \u062c\u064a\u062f \u0641\u064a \u0627\u0644\u0645\u0631\u0622\u0629. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u064a\u060c \u0627\u0644\u0623\u0645\u0631 \u064a\u062a\u0639\u0644\u0642 \u0628<a href=\"https:\/\/www.dztecs.com\/wellness\/forget-stretching-your-hamstrings-im-a-personal-trainer-and-this-is-the-3-minute-alternative-mobility-flow-i-give-most-people\/\">\u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0634\u0627\u0645\u0644\u0629\u060c \u0648\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u0645\u0631\u0648\u0646\u0629<\/a>\u060c \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0642\u0648\u0629 \u0644\u0645\u0648\u0627\u062c\u0647\u0629 \u062a\u062d\u062f\u064a\u0627\u062a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2157\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_c03f76a7.jpg\" alt=\"\" width=\"1365\" height=\"768\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_c03f76a7.jpg 1365w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_c03f76a7-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_c03f76a7-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_c03f76a7-768x432.jpg 768w\" sizes=\"auto, (max-width: 1365px) 100vw, 1365px\" \/>\u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u0623\u062a\u062f\u0631\u0628 \u062e\u0645\u0633\u0629 \u0623\u0648 \u0633\u062a\u0629 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u062c\u0627\u0645\u0639\u064b\u0627 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0644\u0643\u0646\u0646\u064a \u0623\u062d\u0628 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062a\u0646\u0648\u064a\u0639 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u0631\u060c \u0648\u0627\u0644\u064a\u0648\u062c\u0627\u060c \u0648\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633. \u0648\u0641\u064a \u0627\u0644\u0622\u0648\u0646\u0629 \u0627\u0644\u0623\u062e\u064a\u0631\u0629\u060c \u0648\u062c\u062f\u062a \u0646\u0641\u0633\u064a \u0623\u0645\u0627\u0631\u0633 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0623\u0643\u062b\u0631 \u0628\u0643\u062b\u064a\u0631.<\/p>\n<p>\u0623\u0635\u0628\u062d\u062a \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0639\u0644\u0649 \u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u060c \u0628\u0641\u0636\u0644 \u0633\u0645\u0639\u062a\u0647\u0627 \u0641\u064a <a href=\"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\/\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629<\/a>\u060c \u0648\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644. \u062a\u0635\u0641\u062d Instagram\u060c \u0648\u0644\u0646 \u064a\u0645\u0631 \u0648\u0642\u062a \u0637\u0648\u064a\u0644 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0635\u0627\u062f\u0641 \u062d\u0631\u0643\u0629 \u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u0628\u0647\u0631\u0629 \u062a\u0639\u062f \u0628\u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a \u0644\u0645 \u062a\u0643\u0646 \u062a\u0639\u0644\u0645 \u0628\u0648\u062c\u0648\u062f\u0647\u0627. \u0648\u0644\u0627 \u0623\u062e\u062c\u0644 \u0645\u0646 \u0627\u0644\u0627\u0639\u062a\u0631\u0627\u0641 \u0628\u0630\u0644\u0643: \u0643\u0646\u062a \u0623\u0639\u062a\u0642\u062f \u0623\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u062a\u0639\u0646\u064a \u062c\u0647\u062f\u064b\u0627 \u0645\u0646\u062e\u0641\u0636\u064b\u0627. \u0644\u0645 \u0623\u0643\u0646 \u0645\u062e\u0637\u0626\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643.<\/p>\n<p>\u062a\u062a\u0641\u0642 \u0645\u0639 \u0630\u0644\u0643 \u0645\u062f\u0631\u0628\u0629 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0634\u0647\u064a\u0631\u0629 \u0648\u0645\u0624\u0633\u0633\u0629 <a href=\"https:\/\/www.instagram.com\/motusinstitute\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Motus Institute<\/a>\u060c \u0643\u0627\u062b\u0631\u064a\u0646 \u0641\u0627\u0631\u064a\u0644\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 <a href=\"https:\/\/www.instagram.com\/pilates.by.cat\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Pilates by Cat<\/a>. \u062a\u0642\u0648\u0644: &#8220;\u0623\u0643\u0628\u0631 \u062e\u0631\u0627\u0641\u0629 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u062a\u0645\u0646\u0649 \u0623\u0646 \u062a\u062e\u062a\u0641\u064a \u0647\u064a \u0623\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0627 \u062a\u0628\u0646\u064a \u0627\u0644\u0642\u0648\u0629&#8221;. \u0648\u0625\u0644\u064a\u0643\u0645 \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f \u062a\u0642\u0633\u0645 \u0628\u0647.<\/p>\n<h3>\u0645\u0627 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0647\u0630\u0627\u061f<\/h3>\n<p>&#8220;\u062a\u0642\u0648\u0644 \u0643\u0627\u062a: &#8220;<a href=\"https:\/\/www.dztecs.com\/wellness\/im-a-personal-trainer-for-seniors-if-youre-in-your-40s-you-should-start-doing-this-exercise-now\/\">\u062a\u064f\u0628\u0646\u0649 \u0627\u0644\u0642\u0648\u0629<\/a> \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0637\u0627\u0644\u0628\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0628\u0628\u0630\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0646\u064a \u0630\u0644\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0623\u0648 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a\u060c \u0623\u0648 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\u061b \u0627\u0644\u0639\u0645\u0644 \u0636\u0645\u0646 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u0629 \u0623\u0643\u0628\u0631\u061b \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0631\u0627\u0641\u0639\u0629\u061b \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629\u061b \u0623\u0648 \u0627\u0644\u062a\u0642\u062f\u0645 \u0625\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u064b\u0627. \u064a\u0645\u0643\u0646 \u062a\u0637\u0628\u064a\u0642 \u0643\u0644 \u0645\u0628\u062f\u0623 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0628\u0627\u062f\u0626 \u0641\u064a \u0643\u0644 \u0645\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u064a\u0631\u0629 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\u0641\u0647\u0648 &#8220;\u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644 \u0641\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633&#8221;\u060c \u0644\u0630\u0644\u0643 \u062c\u0631\u0628\u062a\u0647 \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u064b\u0627.<\/p>\n<h3>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062c\u0633\u0631 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0643\u0633\u064a (reverse plank bridge)<\/h3>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u064a\u062f\u0627\u0643 \u062e\u0644\u0641\u0643\u060c \u0648\u0623\u0635\u0627\u0628\u0639\u0643 \u062a\u0634\u064a\u0631 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u062c\u0633\u0645\u0643. \u0627\u0636\u063a\u0637 \u0628\u0643\u0639\u0628\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u064a\u0631\u0629 \u0648\u0627\u0631\u0641\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0642\u0644\u064a\u0644\u064b\u0627 \u0641\u0648\u0642 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u062f\u0641\u0639 \u0628\u0643\u0639\u0628\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0628\u064a\u0646\u0645\u0627 \u062a\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0627\u0648\u0644\u0629. \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647\u060c \u0627\u0641\u0631\u062f \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0641\u062e\u0630\u064a\u0643 \u0645\u062a\u0648\u0627\u0632\u064a\u064a\u0646.<\/li>\n<li>\u0627\u062b\u0646\u0650 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0628\u0637\u0621 \u0648\u0627\u062e\u0641\u0636 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636. \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062e\u0641\u0636\u060c \u0645\u062f \u0633\u0627\u0642\u0643 \u0627\u0644\u0645\u0631\u0641\u0648\u0639\u0629 \u0648\u0627\u0631\u0641\u0639\u0647\u0627 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0648\u0633\u062d\u0628 \u0627\u0644\u0623\u0636\u0644\u0627\u0639 \u0644\u0644\u0623\u0633\u0641\u0644.<\/li>\n<li>\u062a\u0648\u0642\u0641 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629\u060c \u062b\u0645 \u0627\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0644\u0623\u0639\u0644\u0649 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0648\u0627\u0641\u062a\u062d \u0635\u062f\u0631\u0643 \u0628\u064a\u0646\u0645\u0627 \u062a\u0639\u0648\u062f \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0627\u0648\u0644\u0629 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0633\u0627\u0642\u0643 \u0628\u0645\u062d\u0627\u0630\u0627\u0629 \u062c\u0633\u0645\u0643. \u0647\u0630\u0647 \u062a\u0639\u062a\u0628\u0631 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627.<\/li>\n<li>\u0623\u0643\u0645\u0644 12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628 \u0644\u0645\u062f\u0629 4 \u062c\u0648\u0644\u0627\u062a\u060c \u0645\u062a\u062d\u0631\u0643\u064b\u0627 \u0628\u0628\u0637\u0621 \u0648\u0645\u0631\u0643\u0632\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u0633\u0631\u0639\u0629.<\/li>\n<\/ul>\n<h3>\u0644\u0645\u0627\u0630\u0627 \u0647\u0648 \u0641\u0639\u0627\u0644 \u0644\u0644\u063a\u0627\u064a\u0629\u061f<\/h3>\n<p>\u064a\u064f\u0639\u062f \u062c\u0633\u0631 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0643\u0633\u064a <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\/\">\u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644 \u0641\u0639\u0627\u0644\u064a\u0629<\/a> \u0641\u064a \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0623\u0646\u0647 \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0648\u064a\u062a\u062d\u062f\u0649 \u0627\u0644\u062c\u0630\u0639 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(\u0627\u0644\u0623\u0631\u062f\u0627\u0641) \u0641\u064a \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0630\u064a \u064a\u062f\u0639\u0645\u0646\u064a\u060c \u0648\u0639\u0645\u0644\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0644\u062f\u064a\u0651 \u0628\u062c\u0647\u062f \u0645\u0636\u0627\u0639\u0641 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0641\u0639 \u0648\u0631\u0643\u064a. \u062a\u0634\u0639\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0628\u0648\u0637\u0623\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0644\u0627 \u062a\u0646\u062e\u062f\u0639 \u0628\u062d\u0642\u064a\u0642\u0629 \u0623\u0646\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0641\u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0639\u0645\u0644 \u0628\u062c\u062f.<\/p>\n<p>\u0623\u0639\u062a\u0631\u0641 \u0623\u0646\u0646\u064a \u0623\u0646\u0647\u064a\u062a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0648\u0623\u0646\u0627 \u0623\u0634\u0639\u0631 \u0628\u0628\u0639\u0636 \u0627\u0644\u0625\u062d\u0628\u0627\u0637. \u0641\u0642\u062f \u0643\u0627\u0646\u062a &#8220;\u0643\u0627\u062a&#8221; \u062a\u062c\u0639\u0644 \u0627\u0644\u0623\u0645\u0631 \u064a\u0628\u062f\u0648 \u0631\u0634\u064a\u0642\u064b\u0627 \u0648\u0633\u0647\u0644\u0627\u064b \u0644\u0644\u063a\u0627\u064a\u0629. \u0623\u0645\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u064a\u060c \u0641\u0644\u0645 \u064a\u0643\u0646 \u0643\u0630\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0644\u0627\u0642.<\/p>\n<p>\u0643\u0627\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0644\u062f\u064a\u0651 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\u0641\u0627\u062c\u0623\u0646\u064a \u0623\u0643\u062b\u0631 \u0647\u0648 \u0639\u062f\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u0643\u0627\u0646 \u0639\u0644\u064a\u0647\u0627 \u0627\u0644\u0639\u0645\u0644 \u0645\u0639\u064b\u0627 \u0644\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629. \u0641\u0643\u0631 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0645\u0639 \u0628\u0642\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0644\u062f\u064a\u0651 \u0645\u0634\u062f\u0648\u062f\u0629 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a\u064a.<\/p>\n<figure>\n<blockquote><p>\u0643\u0627\u0644\u0639\u0627\u062f\u0629\u060c \u0627\u0644\u062a\u0632\u0645\u062a \u0628\u0627\u0644\u062a\u062d\u062f\u064a \u0627\u0644\u0630\u064a \u0648\u0636\u0639\u062a\u0647 \u0644\u0646\u0641\u0633\u064a\u060c \u0648\u0645\u0627 \u0641\u0627\u062c\u0623\u0646\u064a \u0623\u0643\u062b\u0631 \u0647\u0648 \u0639\u062f\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u0643\u0627\u0646 \u0639\u0644\u064a\u0647\u0627 \u0627\u0644\u0639\u0645\u0644 \u0645\u0639\u064b\u0627 \u0644\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629. \u0641\u0643\u0631 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0645\u0639 \u0628\u0642\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0644\u062f\u064a\u0651 \u0645\u0634\u062f\u0648\u062f\u0629 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a\u064a.<\/p><\/blockquote>\n<\/figure>\n<p>\u0628\u0639\u062f 30 \u064a\u0648\u0645\u064b\u0627\u060c \u0644\u0627\u062d\u0638\u062a \u062a\u062d\u0633\u0646\u064b\u0627 \u0641\u064a \u062a\u0641\u0639\u064a\u0644 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u062b\u0628\u0627\u062a\u0647\u0645\u0627 \u0623\u062b\u0646\u0627\u0621 <a href=\"https:\/\/www.dztecs.com\/wellness\/i-find-it-hard-to-fit-in-my-runs-during-the-school-summer-break-so-i-asked-a-personal-trainer-for-a-20-minute-treadmill-workout-heres-what-they-recommended\/\">\u062c\u0648\u0644\u0627\u062a\u064a \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0641\u064a \u0627\u0644\u0631\u0643\u0636<\/a>. \u0643\u0645\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0644\u062f\u064a\u0651 \u0623\u0635\u0628\u062d\u062a 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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\" \/>\u0648\u0627\u0644\u0623\u0647\u0645 \u0645\u0646 \u0630\u0644\u0643\u060c \u0623\u0646\u0646\u064a \u062a\u062d\u0633\u0646\u062a \u0641\u064a\u0647. \u0623\u0635\u0628\u062d\u062a \u0627\u0644\u062d\u0631\u0643\u0629 \u0623\u0643\u062b\u0631 \u0633\u0644\u0627\u0633\u0629 \u0648\u062a\u062d\u0643\u0645\u064b\u0627 \u0645\u0639 \u0643\u0644 \u064a\u0648\u0645\u060c \u0648\u0628\u062d\u0644\u0648\u0644 \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0646\u060c \u0631\u0628\u0645\u0627 \u0644\u0645 \u0623\u0628\u062f\u0648 \u0631\u0634\u064a\u0642\u0629 \u062a\u0645\u0627\u0645\u064b\u0627 \u0645\u062b\u0644 &#8220;\u0643\u0627\u062a&#8221;\u060c \u0644\u0643\u0646\u0646\u064a \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0643\u0646\u062a \u0623\u0642\u0644 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