{"id":2480,"date":"2026-08-21T12:38:00","date_gmt":"2026-08-21T09:38:00","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/i-tried-a-pro-runners-12-minute-core-workout-heres-what-happened\/"},"modified":"2026-08-21T12:55:15","modified_gmt":"2026-08-21T09:55:15","slug":"i-tried-a-pro-runners-12-minute-core-workout-heres-what-happened","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/i-tried-a-pro-runners-12-minute-core-workout-heres-what-happened\/","title":{"rendered":"\u062c\u0631\u0628\u062a \u0627\u0644\u0631\u0643\u0636 \u0645\u0639 \u0639\u062f\u0627\u0621 \u0645\u064f\u062d\u062a\u0631\u0641\u060c \u0625\u0644\u064a\u0643 \u062a\u062c\u0631\u0628\u062a\u064a","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\u062c\u0630\u0639 \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u063a\u0631\u0642 12 \u062f\u0642\u064a\u0642\u0629 \u0644\u0644\u0639\u062f\u0627\u0621\u0629 \u0627\u0644\u0646\u062e\u0628\u0629 Phily Bowden \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0642\u062f\u0631\u0629 \u062a\u062d\u0645\u0644 \u0627\u0644\u062c\u0630\u0639 \u0644\u062f\u0639\u0645 \u0627\u0644\u062c\u0631\u064a \u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629.<\/li>\n<li>\u064a\u0645\u0643\u0646 \u062f\u0645\u062c \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0635\u064a\u0631 \u0644\u0644\u062c\u0630\u0639 \u0628\u0633\u0647\u0648\u0644\u0629 \u0642\u0628\u0644 \u0623\u0648 \u0628\u0639\u062f \u0627\u0644\u062c\u0631\u064a\u060c \u0623\u0648 \u062d\u062a\u0649 \u062e\u0644\u0627\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0627\u0644\u063a\u062f\u0627\u0621\u060c \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0645\u0639\u062f\u0627\u062a \u062e\u0627\u0635\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0631\u0648\u062a\u064a\u0646 \u062a\u062f\u0631\u064a\u0628\u064a \u0645\u0632\u062f\u062d\u0645.<\/li>\n<li>\u064a\u0631\u0643\u0632 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 &#8220;\u0627\u0644\u062e\u0646\u0641\u0633\u0627\u0621 \u0627\u0644\u0645\u064a\u062a\u0629&#8221; \u0648&#8221;\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0637\u0627\u0626\u0631&#8221; \u0648&#8221;\u0627\u0644\u0633\u0644\u062d\u0641\u0627\u0629 \u0627\u0644\u0645\u062d\u062a\u0636\u0631\u0629&#8221;\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u062d\u064a\u0648\u064a \u0644\u0645\u0646\u0639 \u062a\u062f\u0647\u0648\u0631 \u0627\u0644\u0623\u062f\u0627\u0621 \u0641\u064a \u0627\u0644\u0633\u0628\u0627\u0642\u0627\u062a \u0627\u0644\u0637\u0648\u064a\u0644\u0629.<\/li>\n<\/ul>\n<\/div>\n<p>\u062a\u064f\u0639\u062f \u0642\u0648\u0629 \u0627\u0644\u062c\u0630\u0639 \u0635\u0641\u0629 \u0644\u0627 \u062a\u064f\u0642\u062f\u0631 \u062d\u0642 \u0642\u062f\u0631\u0647\u0627 \u0641\u064a \u0627\u0644\u062c\u0631\u064a \u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0637\u0648\u064a\u0644\u0629. \u0641\u0628\u062f\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0623\u0646 \u064a\u062a\u062f\u0647\u0648\u0631 \u0623\u062f\u0627\u0624\u0643 \u0641\u064a \u0627\u0644\u0646\u0635\u0641 \u0627\u0644\u062b\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u0642\u0627\u062a \u0627\u0644\u0637\u0648\u064a\u0644\u0629. \u064a\u062a\u0631\u0647\u0644 \u0648\u0631\u0643\u0643\u060c \u0648\u062a\u0635\u0628\u062d \u0623\u0642\u0644 \u0643\u0641\u0627\u0621\u0629 \u0648\u0623\u0643\u062b\u0631 \u0625\u0631\u0647\u0627\u0642\u064b\u0627.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2507\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_d7da5fa4.jpg\" alt=\"\" width=\"1365\" height=\"768\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_d7da5fa4.jpg 1365w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_d7da5fa4-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_d7da5fa4-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_d7da5fa4-768x432.jpg 768w\" sizes=\"auto, (max-width: 1365px) 100vw, 1365px\" \/>\u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u062c\u0630\u0639 \u0647\u0630\u0647 \u0648\u0642\u062f\u0631\u0629 \u0627\u0644\u062a\u062d\u0645\u0644 \u0645\u0641\u064a\u062f \u0644\u0644\u062c\u0645\u064a\u0639\u060c \u0648\u0644\u064a\u0633 \u0644\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u0641\u0642\u0637\u060c \u0644\u0623\u0646\u0647 \u064a\u0646\u0637\u0628\u0642 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0631\u064a\u0627\u0636\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0648<a href=\"https:\/\/www.dztecs.com\/wellness\/5-key-differences-between-an-insomniac-and-someone-who-gets-7-hours-sleep-a-night-and-why-it-matters\/\">\u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645<\/a>.<\/p>\n<p>\u0641\u064a \u0627\u0644\u0645\u0627\u0636\u064a\u060c \u0643\u0646\u062a \u0623\u062c\u0647\u062f \u0646\u0641\u0633\u064a \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u063a\u0631\u0642 40 \u062f\u0642\u064a\u0642\u0629 \u0648\u064a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0646\u062e\u0628\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646\u060c \u0644\u0643\u0646\u0646\u064a \u0644\u0627 \u0623\u0645\u0644\u0643 \u0627\u0644\u0648\u0642\u062a \u0648\u0644\u0627 \u0627\u0644\u062d\u0627\u0641\u0632 \u0644\u0623\u062f\u0627\u0626\u0647\u0627 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u0644\u0630\u0644\u0643 \u0639\u0646\u062f\u0645\u0627 \u0631\u0623\u064a\u062a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0630\u0639 \u0647\u0630\u0627 \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u063a\u0631\u0642 12 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u0644\u0630\u064a \u062a\u0633\u062a\u062e\u062f\u0645\u0647 \u0627\u0644\u0639\u062f\u0627\u0621\u0629 \u0627\u0644\u0646\u062e\u0628\u0629 <a href=\"https:\/\/www.youtube.com\/@PhilyBowden\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Phily Bowden<\/a>\u060c \u062c\u0631\u0628\u062a\u0647 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631.<\/p>\n<p>\u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u0644\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0644\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0625\u062d\u062f\u0649 \u0623\u0641\u0636\u0644 \u062d\u0635\u0627\u0626\u0631 \u0627\u0644\u064a\u0648\u063a\u0627 \u0633\u064a\u062c\u0639\u0644\u0647 \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u064a\u0627\u062a \u0627\u0644\u0635\u0644\u0628\u0629.<\/p>\n<h3>\u0634\u0627\u0647\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0630\u0639 \u0644\u0640 Phily Bowden \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u063a\u0631\u0642 12 \u062f\u0642\u064a\u0642\u0629<\/h3>\n<div title=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0630\u064a \u063a\u064a\u0631 \u0637\u0631\u064a\u0642\u0629 \u062c\u0631\u064a\u064a - YouTube\">\n<p><a href=\"https:\/\/youtu.be\/cVuVmXlPO7k\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0634\u0627\u0647\u062f \u0627\u0644\u0641\u064a\u062f\u064a\u0648<\/a><\/p>\n<p>\u062a\u0642\u0648\u062f\u0643 Bowden \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062a\u0642\u062f\u0645 \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0639\u0628\u0631 \u062a\u0639\u0644\u064a\u0642 \u0635\u0648\u062a\u064a.<\/p>\n<p>\u0644\u0643\u0644 \u062d\u0631\u0643\u0629\u060c \u062a\u0639\u0645\u0644 \u0644\u0645\u062f\u0629 40 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u062a\u0633\u062a\u0631\u064a\u062d \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646\u0645\u0627 \u062a\u062a\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a.<\/p>\n<p>\u062a\u0642\u0648\u0645 \u0628\u062c\u0648\u0644\u062a\u064a\u0646 \u0645\u0646 \u0646\u0641\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u062a\u0629\u060c \u0648\u0647\u0646\u0627\u0643 \u0625\u062d\u0645\u0627\u0621 \u0642\u0635\u064a\u0631 \u0648\u062a\u0647\u062f\u0626\u0629 \u062a\u062a\u0628\u0639\u0647\u0645\u0627 \u0641\u064a \u0627\u0644\u0641\u064a\u062f\u064a\u0648\u060c \u0644\u0630\u0627 \u0641\u0625\u0646 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a \u062d\u0648\u0627\u0644\u064a 15 \u062f\u0642\u064a\u0642\u0629 \u0625\u0630\u0627 \u0642\u0645\u062a \u0628\u062a\u0636\u0645\u064a\u0646\u0647\u0627.<\/p>\n<h3>\u0627\u0644\u0623\u0645\u0631 \u0643\u0644\u0647 \u064a\u062a\u0639\u0644\u0642 \u0628\u0628\u0646\u0627\u0621 \u0642\u062f\u0631\u0629 \u062a\u062d\u0645\u0644 \u0627\u0644\u062c\u0630\u0639<\/h3>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2482\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/W8XGaH4XJGxgmWYtx6Ve3T-2-scaled.jpg\" alt=\"\u0635\u0648\u0631\u0629 \u0644\u0627\u0645\u0631\u0623\u0629 \u062a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0637\u0627\u0626\u0631\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/W8XGaH4XJGxgmWYtx6Ve3T-2-scaled.jpg 2560w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/W8XGaH4XJGxgmWYtx6Ve3T-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/W8XGaH4XJGxgmWYtx6Ve3T-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/W8XGaH4XJGxgmWYtx6Ve3T-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/W8XGaH4XJGxgmWYtx6Ve3T-2-1536x864.jpg 1536w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/W8XGaH4XJGxgmWYtx6Ve3T-2-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n<p>\u0647\u0630\u0627 \u0644\u064a\u0633 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0644\u0644\u062c\u0630\u0639 \u0645\u0635\u0645\u0645\u064b\u0627 \u0644\u0625\u0646\u062a\u0627\u062c \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646 \u0628\u0627\u0631\u0632\u0629 (\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u0644\u0646 \u064a\u0636\u0631 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0647\u0648 \u0647\u062f\u0641\u0643)\u060c \u0628\u0644 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062c\u0630\u0639 \u0644\u062f\u064a\u0643.<\/p>\n<p>\u0648\u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643\u060c \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0628\u0637\u0621 \u0648\u0628\u062a\u0623\u0646\u064d \u062e\u0644\u0627\u0644 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u062a\u0643 \u0628\u0628\u0639\u0636 \u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0623\u062b\u0646\u0627\u0621 \u062a\u062d\u0631\u064a\u0643 \u0623\u062c\u0632\u0627\u0621 \u0623\u062e\u0631\u0649.<\/p>\n<p>\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0647\u0648 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0641\u064a \u0643\u0644 \u062d\u0631\u0643\u0629\u060c \u0648\u0643\u0627\u0646 \u0639\u0644\u064a\u0651 \u0623\u0646 \u0623\u0631\u0643\u0632 \u0639\u0644\u0649 \u0639\u062f\u0645 \u0627\u0644\u062a\u0633\u0631\u0639 \u0648\u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0628\u0642\u0627\u0626\u064a \u0641\u064a \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0637\u0648\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u063a\u0631\u0642 40 \u062b\u0627\u0646\u064a\u0629.<\/p>\n<h3>\u064a\u0634\u062c\u0639 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629<\/h3>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2484\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/LtjRxqtrh46QWu8wZAMnkK-2.jpg\" alt=\"\u0631\u062c\u0644 \u064a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u0633 \u0627\u0644\u0643\u062a\u0641 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\" width=\"2000\" height=\"1125\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/LtjRxqtrh46QWu8wZAMnkK-2.jpg 2000w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/LtjRxqtrh46QWu8wZAMnkK-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/LtjRxqtrh46QWu8wZAMnkK-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/LtjRxqtrh46QWu8wZAMnkK-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/LtjRxqtrh46QWu8wZAMnkK-2-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 2000px) 100vw, 2000px\" \/><\/figure>\n<p>\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0627\u062e\u062a\u0627\u0631\u0647\u0627 \u0628\u0627\u0648\u062f\u0646 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0631\u064a\u061b \u0641\u0647\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u062c\u0627\u0646\u0628\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629 \u0648\u062a\u062a\u0636\u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u062b\u0627\u0628\u062a\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/p>\n<p>\u062a\u0633\u0627\u0639\u062f \u062d\u0631\u0643\u0627\u062a \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 &#8220;\u0627\u0644\u062e\u0646\u0641\u0633\u0627\u0621 \u0627\u0644\u0645\u064a\u062a\u0629&#8221; (Dead Bugs)\u060c \u0648&#8221;\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0637\u0627\u0626\u0631&#8221; (Bird Dogs)\u060c \u0648&#8221;\u0644\u0645\u0633 \u0627\u0644\u0643\u062a\u0641 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0644\u0627\u0646\u0643&#8221; (Plank Shoulder Taps) \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062c\u0630\u0639\u060c \u0628\u062d\u064a\u062b \u0644\u0627 \u064a\u062a\u0631\u0647\u0644 \u0623\u0648 \u064a\u0644\u062a\u0648\u064a \u0623\u062b\u0646\u0627\u0621 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0623\u0637\u0631\u0627\u0641\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u0646\u0637\u0628\u0642 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0631\u064a. \u0641\u0641\u064a \u0627\u0644\u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0645\u062a\u0623\u062e\u0631\u0629 \u0645\u0646 <a href=\"https:\/\/www.dztecs.com\/wellness\/hoka-clifton-11-review\/\">\u0627\u0644\u0633\u0628\u0627\u0642\u0627\u062a \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0627\u0631\u0627\u062b\u0648\u0646\u0627\u062a<\/a>\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u0646 \u064a\u0638\u0644 \u062c\u0630\u0639\u0643 \u0642\u0648\u064a\u064b\u0627 \u062d\u062a\u0649 \u0644\u0627 \u062a\u0646\u062e\u0641\u0636 \u0648\u0631\u0643\u0627\u0643 \u0648\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0647\u064a\u0626\u0629 \u0627\u0644\u062c\u0631\u064a \u062d\u062a\u0649 \u062e\u0637 \u0627\u0644\u0646\u0647\u0627\u064a\u0629.<\/p>\n<h3>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0644\u062d\u0641\u0627\u0629 \u0627\u0644\u0645\u062d\u062a\u0636\u0631\u0629 \u0631\u0627\u0626\u0639<\/h3>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2485\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/33hyKqNqLjN8LZi9oAFutf-2-scaled.jpg\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u062a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0646\u0641\u0633\u0627\u0621 \u0627\u0644\u0645\u064a\u062a\u0629\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/33hyKqNqLjN8LZi9oAFutf-2-scaled.jpg 2560w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/33hyKqNqLjN8LZi9oAFutf-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/33hyKqNqLjN8LZi9oAFutf-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/33hyKqNqLjN8LZi9oAFutf-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/33hyKqNqLjN8LZi9oAFutf-2-1536x864.jpg 1536w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/33hyKqNqLjN8LZi9oAFutf-2-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n<p>\u0644\u0642\u062f \u0639\u0645\u0644\u062a \u0641\u064a <a href=\"https:\/\/www.dztecs.com\/wellness\/ive-been-writing-about-fitness-trackers-for-a-decade-10-years-later-they-are-still-falling-short-for-women\/\">\u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/a> \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629\u060c \u0644\u0630\u0627 \u0646\u0627\u062f\u0631\u064b\u0627 \u0645\u0627 \u0623\u062c\u062f \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0644\u0645 \u0623\u0633\u0645\u0639 \u0628\u0647 \u0645\u0646 \u0642\u0628\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644\u060c \u0644\u0643\u0646 \u062a\u0645\u0631\u064a\u0646 &#8220;\u0627\u0644\u0633\u0644\u062d\u0641\u0627\u0629 \u0627\u0644\u0645\u062d\u062a\u0636\u0631\u0629&#8221; (Dying Turtle) \u0643\u0627\u0646 \u062c\u062f\u064a\u062f\u064b\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u064a.<\/p>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u062a\u0637\u0648\u0631 \u0635\u0639\u0628 \u0644\u062a\u0645\u0631\u064a\u0646 &#8220;\u0627\u0644\u062e\u0646\u0641\u0633\u0627\u0621 \u0627\u0644\u0645\u064a\u062a\u0629&#8221; (Dead Bug) \u064a\u062a\u0636\u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0628\u0631 \u0627\u0644\u062c\u0630\u0639 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0644 \u0636\u062f \u0647\u0630\u0627 \u0627\u0644\u0636\u063a\u0637 \u0623\u062b\u0646\u0627\u0621 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u064a\u0646.<\/p>\n<p>\u0628\u064a\u0646\u0645\u0627 \u0644\u0627 \u0623\u062d\u0628 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0627\u0644\u0633\u0644\u0627\u062d\u0641 \u0627\u0644\u0645\u062d\u062a\u0636\u0631\u0629\u060c \u0641\u0642\u062f \u0627\u0633\u062a\u0645\u062a\u0639\u062a \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u0648\u0633\u064a\u0644\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u062c\u0630\u0639 \u0641\u064a \u0648\u0642\u062a \u0642\u0635\u064a\u0631\u060c \u0648\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0633\u0623\u0636\u064a\u0641\u0647 \u0625\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u062a\u062f\u0631\u064a\u0628\u0627\u062a\u064a \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644.<\/p>\n<h3>\u0645\u0646\u0627\u0633\u0628 \u0644\u0645\u0639\u0638\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/h3>\n<p>\u0628\u0627\u0648\u062f\u0646 \u0639\u062f\u0627\u0621 \u0645\u062d\u062a\u0631\u0641\u060c \u0644\u0643\u0646 \u0647\u0630\u0647 \u0627\u0644\u062c\u0644\u0633\u0629 \u0644\u064a\u0633\u062a \u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0646\u062e\u0628\u0629 \u0641\u0642\u0637. \u0641\u0647\u064a \u0644\u064a\u0633\u062a \u0645\u0635\u0645\u0645\u0629 \u0644\u0625\u0631\u0647\u0627\u0642\u0643 \u062a\u0645\u0627\u0645\u064b\u0627\u060c \u0628\u0644 \u0644\u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 \u062a\u062f\u0639\u0645 \u062c\u0631\u064a\u0627\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062c\u0644\u0633\u0629 \u0633\u0647\u0644\u0629 \u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u062a\u062f\u0631\u064a\u0628\u064a \u0645\u0632\u062f\u062d\u0645.<\/p>\n<p>\u0625\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u0642\u0635\u064a\u0631 \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0637\u0648\u064a\u0644\u0629 \u0646\u0633\u0628\u064a\u064b\u0627\u060c \u0648\u0623\u0639\u062a\u0642\u062f \u0623\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0642\u0627\u0645\u0648\u0627 \u0628\u0640<a href=\"https:\/\/www.dztecs.com\/wellness\/over-60-these-are-the-3-dynamic-balance-exercises-you-should-be-doing-now\/\">\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062c\u0630\u0639<\/a> \u0645\u0646 \u0642\u0628\u0644 \u064a\u0645\u0643\u0646\u0647\u0645 \u0625\u0643\u0645\u0627\u0644\u0647 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d \u0625\u0644\u0649 \u062d\u062f \u0645\u0627\u060c \u062d\u062a\u0649 \u0644\u0648 \u0627\u0636\u0637\u0631\u0631\u062a \u0644\u0644\u062a\u0648\u0642\u0641 \u0644\u0623\u062e\u0630 \u0642\u0633\u0637 \u0625\u0636\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0647\u0646\u0627 \u0648\u0647\u0646\u0627\u0643.<\/p>\n<h3>\u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u062a\u0647 \u0641\u064a \u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0646\u0647\u0627\u064a\u062a\u0647<\/h3>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2487\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/Fkzw9MhKrum6nHKf6r3qAC-2.jpg\" alt=\"\u0631\u062c\u0644 \u064a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u062c\u0633\u0631 \u0627\u0644\u0623\u0644\u0648\u064a\u0629\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/Fkzw9MhKrum6nHKf6r3qAC-2.jpg 1920w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/Fkzw9MhKrum6nHKf6r3qAC-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/Fkzw9MhKrum6nHKf6r3qAC-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/Fkzw9MhKrum6nHKf6r3qAC-2-768x432.jpg 768w, 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\u0627\u0644\u062c\u0631\u064a.<\/p>\n<p>\u0623\u0643\u0648\u0646 \u0642\u062f \u063a\u064a\u0631\u062a \u0645\u0644\u0627\u0628\u0633\u064a \u0628\u0627\u0644\u0641\u0639\u0644 \u0648\u0645\u062a\u062d\u0645\u0633\u064b\u0627 \u0644\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0648\u064a\u0634\u0639\u0631 \u0627\u0644\u0623\u0645\u0631 \u0648\u0643\u0623\u0646\u0647 \u062c\u0632\u0621 \u0645\u0646 \u0646\u0641\u0633 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u064a \u062e\u0637\u0637\u062a \u0644\u0647 \u0628\u0627\u0644\u0641\u0639\u0644\u060c \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u062c\u0644\u0633\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0643\u0627\u0645\u0644\u0629 \u0623\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0625\u062f\u0631\u0627\u062c\u0647\u0627.<\/p>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u0631\u064a\u0639 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0644\u0623\u062f\u0627\u0626\u0647 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