{"id":2189,"date":"2026-08-21T10:57:49","date_gmt":"2026-08-21T07:57:49","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/over-60-these-are-the-3-dynamic-balance-exercises-you-should-be-doing-now\/"},"modified":"2026-08-21T11:10:35","modified_gmt":"2026-08-21T08:10:35","slug":"over-60-these-are-the-3-dynamic-balance-exercises-you-should-be-doing-now","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/over-60-these-are-the-3-dynamic-balance-exercises-you-should-be-doing-now\/","title":{"rendered":"\u0628\u0639\u062f \u0627\u0644\u0633\u062a\u064a\u0646: 3 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0648\u0627\u0632\u0646 \u062d\u0631\u0643\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u0627\u0631\u0633\u0647\u0627 \u0627\u0644\u0622\u0646","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>\u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621\u060c \u0648\u0627\u0628\u062f\u0623 \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 8-10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 2-3 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627\u060c \u062b\u0645 \u0632\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/li>\n<li>\u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 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href=\"#section-2\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u0627\u0644\u062b\u0644\u0627\u062b\u0629<\/a><\/li>\n<\/ul>\n<\/nav>\n<p>\u064a\u0645\u062b\u0644 \u0627\u0644\u0633\u0642\u0648\u0637 \u0645\u0648\u0636\u0648\u0639\u064b\u0627 \u062c\u0627\u062f\u064b\u0627 \u0648\u0645\u0642\u0644\u0642\u064b\u0627 \u0644\u0639\u0645\u0644\u0627\u0626\u064a \u0645\u0646 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0627\u0644\u0630\u064a\u0646 \u0623\u062f\u0631\u0628\u0647\u0645 \u0634\u062e\u0635\u064a\u064b\u0627. \u0641\u0648\u0641\u0642\u064b\u0627 <a href=\"https:\/\/www.cdc.gov\/falls\/data-research\/index.html\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0644\u0645\u0631\u0627\u0643\u0632 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646\u0647\u0627 (CDC)<\/a>\u060c \u064a\u0639\u062f \u0627\u0644\u0633\u0642\u0648\u0637 \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0628\u064a\u0646 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u062a\u0628\u0644\u063a \u0623\u0639\u0645\u0627\u0631\u0647\u0645 65 \u0639\u0627\u0645\u064b\u0627 \u0641\u0645\u0627 \u0641\u0648\u0642\u060c \u0648\u064a\u064f\u0639\u0627\u0646\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 14 \u0645\u0644\u064a\u0648\u0646 \u0628\u0627\u0644\u063a \u0645\u0633\u0646 \u0645\u0646 \u062d\u0648\u0627\u062f\u062b \u0627\u0644\u0633\u0642\u0648\u0637 \u0633\u0646\u0648\u064a\u064b\u0627.<\/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\/7sduiVxJ5DjdziQEgxTt9L-2560-80-1.jpg\" alt=\"\u0628\u0639\u062f \u0627\u0644\u0633\u062a\u064a\u0646: 3 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0648\u0627\u0632\u0646 \u062d\u0631\u0643\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u0627\u0631\u0633\u0647\u0627 \u0627\u0644\u0622\u0646\" width=\"2560\" height=\"1440\" \/><\/div>\n<p>\u0639\u0646\u062f\u0645\u0627 \u0623\u0639\u0645\u0644 \u0645\u0639 \u0639\u0645\u064a\u0644 \u0641\u064a \u0627\u0644\u062e\u0645\u0633\u064a\u0646\u0627\u062a \u0623\u0648 \u0627\u0644\u0633\u062a\u064a\u0646\u0627\u062a \u0623\u0648 \u0627\u0644\u0633\u0628\u0639\u064a\u0646\u0627\u062a \u0645\u0646 \u0639\u0645\u0631\u0647 \u0623\u0648 \u0623\u0643\u0628\u0631\u060c \u0623\u062d\u0631\u0635 \u062f\u0627\u0626\u0645\u064b\u0627 \u0639\u0644\u0649 \u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 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\u062c\u0633\u0645\u0643 \u0641\u064a \u0627\u0644\u0641\u0631\u0627\u063a). \u0644\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u062d\u0648\u0644 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062e\u0645\u0633\u064a\u0646\u060c \u064a\u0645\u0643\u0646\u0643 \u0642\u0631\u0627\u0621\u0629 \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>. \u0644\u0644\u0628\u062f\u0621\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0641\u0642\u0637 \u0625\u0644\u0649 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\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0648 \u062a\u062f\u0631\u064a\u0628 \u062c\u062f\u064a\u062f. \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627\u060c \u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0645\u0639 <a class=\"vfocused-internal-link\" title=\"\u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u0631\u0643\u0636 \u0635\u064a\u0641\u064b\u0627\u061f \u0625\u0644\u064a\u0643 \u062a\u0645\u0631\u064a\u0646 \u062c\u0647\u0627\u0632 \u0645\u0634\u064a 20 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a\" 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\/\">\u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a<\/a> \u0645\u0639\u062a\u0645\u062f \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0639\u0644\u0627\u062c \u0637\u0628\u064a\u0639\u064a. \u064a\u0645\u0643\u0646\u0647\u0645 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u062a\u0639\u0644\u0645 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u0648\u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0623\u0648 \u0627\u0644\u062a\u0635\u062d\u064a\u062d\u0627\u062a \u0627\u0644\u0644\u0627\u0632\u0645\u0629\u060c \u0648\u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0646\u0627\u0633\u0628 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u0633\u062a\u0639\u062f\u064b\u0627.<\/p>\n<p>\u0633\u062a\u062d\u062a\u0627\u062c \u0641\u0642\u0637 \u0625\u0644\u0649 \u0645\u0646\u0635\u0629 \u0645\u0631\u062a\u0641\u0639\u0629 \u0644\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062f\u0631\u062c\u0629 \u0633\u0644\u0645 \u0641\u064a \u0645\u0646\u0632\u0644\u0643\u060c \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0647\u0627\u0632 \u0633\u062a\u0628 \u0647\u0648\u0627\u0626\u064a \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0636\u0644 \u0630\u0644\u0643.<\/p>\n<p>\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 8-10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c 2-3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0645\u0639 \u062a\u062d\u0633\u0646 \u062a\u0648\u0627\u0632\u0646\u0643 \u0648\u0642\u0648\u062a\u0643\u060c \u0632\u062f \u0627\u0644\u0639\u062f\u062f \u0625\u0644\u0649 4-5 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0625\u0636\u0627\u0641\u0629 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u0646 8-10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062d\u0631\u0643\u064a \u0647\u0630\u0647 \u0628\u0645\u0641\u0631\u062f\u0647\u0627 \u0623\u0648 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0623\u062e\u0631\u0649. \u0644\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0648\u062c\u0647\u0629 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646\u060c \u0627\u0637\u0644\u0639 \u0639\u0644\u0649 \u0645\u0642\u0627\u0644 <a href=\"https:\/\/www.dztecs.com\/wellness\/a-personal-trainer-who-specializes-in-seniors-says-this-5-minute-workout-is-great-for-improving-bone-density-and-protecting-your-joints\/\">\u062a\u0645\u0631\u064a\u0646 5 \u062f\u0642\u0627\u0626\u0642 \u064a\u0639\u0632\u0632 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u064a\u062d\u0645\u064a \u0627\u0644\u0645\u0641\u0627\u0635\u0644<\/a>. \u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0626\u0647\u0627:<\/p>\n<h3>1. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0633\u064a\u0631 (Marches)<\/h3>\n<div title=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0633\u064a\u0631 \u0648\u0642\u0648\u0641\u064b\u0627 - YouTube\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2190\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/maxresdefault-5.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0633\u064a\u0631 \u0648\u0642\u0648\u0641\u064b\u0627 - YouTube\" width=\"1280\" height=\"720\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/maxresdefault-5.jpg 1280w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/maxresdefault-5-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/maxresdefault-5-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/maxresdefault-5-768x432.jpg 768w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><a href=\"https:\/\/youtu.be\/shdbEBpDUTk\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0634\u0627\u0647\u062f \u0647\u0646\u0627<\/a><\/p>\n<ul>\n<li>\u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0633\u0627\u0641\u0629 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li>\n<li>\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 (\u0627\u0644\u062c\u0630\u0639).<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u062a\u0648\u0642\u0641 \u0644\u062d\u0638\u0629 \u0642\u0635\u064a\u0631\u0629.<\/li>\n<li>\u0623\u0646\u0632\u0644 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u062a\u0648\u0642\u0641 \u0644\u062d\u0638\u0629 \u0642\u0635\u064a\u0631\u0629.<\/li>\n<li>\u0623\u0646\u0632\u0644 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0644\u0640 8-10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u0633\u0627\u0642.<\/li>\n<li>\u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631\u060c \u0627\u0633\u062a\u0646\u062f \u0625\u0644\u0649 \u062d\u0627\u0626\u0637 \u0623\u0648 \u0643\u0631\u0633\u064a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0625\u0636\u0627\u0641\u064a.<\/li>\n<\/ul>\n<h3>2. \u0627\u0644\u0635\u0639\u0648\u062f \u0644\u0644\u062b\u0628\u0627\u062a (Step up to balance)<\/h3>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>\u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li>\n<li>\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643.<\/li>\n<li>\u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0635\u0629.<\/li>\n<li>\u0627\u062f\u0641\u0639 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0635\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0635\u0629.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0623\u0645\u0627\u0645\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629 \u0648\u062c\u064a\u0632\u0629.<\/li>\n<li>\u0627\u062e\u0641\u0636 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0648\u0623\u0639\u062f\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0640 8-10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a\u060c \u062b\u0645 \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li>\n<li>\u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631\u060c \u0627\u0633\u062a\u0646\u062f \u0625\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0623\u0648 \u0643\u0631\u0633\u064a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0625\u0636\u0627\u0641\u064a.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>3. \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0644\u0644\u062a\u0648\u0627\u0632\u0646<\/h3>\n<div title=\"\u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 - YouTube\">\u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 &#8211; YouTube<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2191\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/maxresdefault-6.jpg\" alt=\"\u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 - YouTube\" width=\"1280\" height=\"720\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/maxresdefault-6.jpg 1280w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/maxresdefault-6-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/maxresdefault-6-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/maxresdefault-6-768x432.jpg 768w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><a href=\"https:\/\/youtu.be\/oJDDgmDuZ-4\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0634\u0627\u0647\u062f \u0639\u0644\u0649 YouTube<\/a><\/p>\n<ul>\n<li>\u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li>\n<li>\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643.<\/li>\n<li>\u0627\u062e\u0637\u064f \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0627\u0644\u0623\u064a\u0633\u0631.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629 \u0648\u062c\u064a\u0632\u0629.<\/li>\n<li>\u0627\u062e\u0637\u064f \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0627\u0644\u0623\u064a\u0645\u0646.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629 \u0648\u062c\u064a\u0632\u0629.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0627\u0644\u0623\u064a\u0633\u0631 \u0648\u0627\u0644\u0623\u064a\u0645\u0646 \u0644\u0640 8-10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u062c\u0627\u0646\u0628.<\/li>\n<li>\u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631\u060c \u0627\u0633\u062a\u0646\u062f \u0625\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0623\u0648 \u0643\u0631\u0633\u064a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0625\u0636\u0627\u0641\u064a.<\/li>\n<\/ul>\n<h2 id=\"section-2\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u0627\u0644\u062b\u0644\u0627\u062b\u0629<\/h2>\n<p>\u0644\u0627 \u0634\u0643 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0625\u062d\u0633\u0627\u0633\u0643 \u0627\u0644\u0639\u0627\u0645 \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u0644\u0643\u0646 \u063a\u0627\u0644\u0628\u064a\u0629 \u0627\u0644\u0633\u0642\u0637\u0627\u062a \u0627\u0644\u062e\u0637\u064a\u0631\u0629 \u062a\u062d\u062f\u062b \u0623\u062b\u0646\u0627\u0621 \u062d\u0631\u0643\u062a\u0646\u0627 \u0648\u062a\u063a\u064a\u064a\u0631 \u0627\u062a\u062c\u0627\u0647\u0646\u0627\u060c \u0644\u0630\u0627 \u064a\u062c\u0628 \u0639\u0644\u064a\u0646\u0627 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n<p>\u062a\u0639\u0645\u0644 \u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u062a\u062f\u0631\u064a\u0628 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u062b\u0628\u0627\u062a \u0628\u064a\u0646\u0645\u0627 \u064a\u062a\u063a\u064a\u0631 \u0645\u0631\u0643\u0632 \u062b\u0642\u0644\u0643. \u062a\u062a\u062d\u0631\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0633\u064a\u0631\u0627\u062a \u0648\u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0625\u0644\u0649 \u0622\u062e\u0631\u060c \u0645\u0645\u0627 \u064a\u062d\u0627\u0643\u064a \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u062b\u0644 \u062a\u062c\u0627\u0648\u0632 \u0639\u0627\u0626\u0642 \u0623\u0648 \u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0635\u0637\u062f\u0627\u0645 \u0628\u0634\u064a\u0621 \u064a\u0642\u062a\u0631\u0628 \u0645\u0646\u0643.<\/p>\n<p>\u0623\u0645\u0627 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0637\u0648\u0629 \u0644\u0644\u0623\u0639\u0644\u0649 \u0644\u0644\u062a\u0648\u0627\u0632\u0646 \u0641\u064a\u062a\u062d\u0631\u0643 \u0635\u0639\u0648\u062f\u064b\u0627 \u0648\u0647\u0628\u0648\u0637\u064b\u0627\u060c \u0645\u062d\u0627\u0643\u064a\u064b\u0627 \u0628\u0630\u0644\u0643 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u062b\u0644 \u0635\u0639\u0648\u062f \u0627\u0644\u0633\u0644\u0627\u0644\u0645 \u0623\u0648 \u0627\u0644\u0646\u0647\u0648\u0636 \u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633.<\/p>\n<p>\u0645\u0646 \u062e\u0644\u0627\u0644 \u0635\u0642\u0644 \u0625\u062d\u0633\u0627\u0633\u0643 \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062d\u0631\u0643\u0629 \u0647\u0630\u0647\u060c \u064a\u0645\u0643\u0646 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u062b\u0642\u0629 \u0648\u0627\u0633\u062a\u0642\u0644\u0627\u0644\u064a\u0629 \u0623\u0643\u0628\u0631. \u0648\u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0637\u0644\u0627\u0639 \u0639\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\/\">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<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>\u0647\u0644 \u062a\u062c\u0627\u0648\u0632\u062a \u0627\u0644\u0633\u062a\u064a\u0646\u061f \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646\u0643 \u0648\u0646\u0634\u0627\u0637\u0643! \u0627\u0643\u062a\u0634\u0641 3 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0648\u0627\u0632\u0646 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u0628\u0633\u064a\u0637\u0629 \u0648\u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u062c\u0633\u0645\u0643 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0633\u0642\u0648\u0637. \u0627\u0628\u062f\u0623 \u0627\u0644\u064a\u0648\u0645!<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":10,"featured_media":2192,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[17,15],"class_list":["post-2189","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>\u0628\u0639\u062f \u0627\u0644\u0633\u062a\u064a\u0646: 3 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0648\u0627\u0632\u0646 \u062d\u0631\u0643\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u0627\u0631\u0633\u0647\u0627 \u0627\u0644\u0622\u0646<\/title>\n<meta name=\"description\" content=\"\u0647\u0644 \u062a\u062c\u0627\u0648\u0632\u062a \u0627\u0644\u0633\u062a\u064a\u0646\u061f 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