{"id":2522,"date":"2026-08-21T13:03:12","date_gmt":"2026-08-21T10:03:12","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/if-you-want-to-build-strength-while-also-working-on-your-posture-and-alignment-try-this-pilates-inspired-dumbbell-workout\/"},"modified":"2026-08-21T13:26:38","modified_gmt":"2026-08-21T10:26:38","slug":"if-you-want-to-build-strength-while-also-working-on-your-posture-and-alignment-try-this-pilates-inspired-dumbbell-workout","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/if-you-want-to-build-strength-while-also-working-on-your-posture-and-alignment-try-this-pilates-inspired-dumbbell-workout\/","title":{"rendered":"\u062a\u0645\u0631\u064a\u0646 \u062f\u0645\u0628\u0644 \u0628\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633: \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0627\u0645","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\u0648\u0635\u064a \u0644\u064a\u0646\u0648\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0625\u0644\u0649 \u0645\u062a\u0648\u0633\u0637\u0629\u060c \u0645\u062b\u0644 3 \u0623\u0648 4 \u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645\u0627\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0645\u0639 \u0625\u0645\u0643\u0627\u0646\u064a\u0629 \u0627\u062e\u062a\u064a\u0627\u0631 \u0623\u0648\u0632\u0627\u0646 \u0623\u062b\u0642\u0644 \u0644\u0644\u062e\u0628\u0631\u0627\u0621.<\/li>\n<li>\u064a\u062a\u0636\u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u0643\u0623\u0633 \u0645\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627\u060c \u064a\u062a\u0628\u0639\u0647\u0627 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 15 \u0646\u0628\u0636\u0629 \u0628\u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0628\u0648\u0635\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0639\u0646\u062f \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0627\u0644\u0645\u062a\u0645\u0631\u062f \u0627\u0644\u0628\u0637\u064a\u0621\u060c \u0627\u0633\u062d\u0628 \u0627\u0644\u062f\u0645\u0628\u0644 \u0646\u062d\u0648 \u0623\u0636\u0644\u0627\u0639\u0643 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0645\u0639 \u062a\u062c\u0646\u0628 \u0644\u0641 \u0643\u062a\u0641\u064a\u0643 \u0623\u0648 \u062a\u062f\u0648\u064a\u0631 \u0648\u0631\u0643\u064a\u0643\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643.<\/li>\n<\/ul>\n<\/div>\n<p>\u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u064a\u064f\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0648\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0639\u0644\u0649 \u0623\u0646\u0647\u0645\u0627 \u0645\u062a\u0646\u0627\u0641\u0633\u0627\u0646\u060c \u062d\u064a\u062b \u064a\u0632\u0639\u0645 \u0645\u0624\u064a\u062f\u0648 \u0643\u0644 \u0645\u0646\u0647\u0645\u0627 \u0623\u0646 \u0623\u0633\u0644\u0648\u0628\u0647\u0645 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u0622\u062e\u0631. \u0644\u0643\u0646\u0646\u064a \u0623\u062c\u0645\u0639 \u0628\u064a\u0646 \u0647\u0630\u064a\u0646 \u0627\u0644\u0646\u0648\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0630 \u0639\u0627\u0645\u064a\u0646\u060c \u0648\u0623\u0634\u0639\u0631 \u0628\u0642\u0648\u0629 \u0644\u0645 \u0623\u0639\u0647\u062f\u0647\u0627 \u0645\u0646 \u0642\u0628\u0644. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u064a\u0643\u0645\u0644 \u0647\u0630\u0627\u0646 \u0627\u0644\u0623\u0633\u0644\u0648\u0628\u0627\u0646 \u0627\u0644\u062d\u0631\u0643\u064a\u0627\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0628\u0634\u0643\u0644 \u0645\u0645\u062a\u0627\u0632.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2554\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_b0b9c49e.png\" alt=\"\" width=\"1365\" height=\"768\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_b0b9c49e.png 1365w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_b0b9c49e-300x169.png 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_b0b9c49e-1024x576.png 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_b0b9c49e-768x432.png 768w\" sizes=\"auto, (max-width: 1365px) 100vw, 1365px\" \/>\u0631\u064a\u062a\u0634\u0644 \u0644\u064a\u0646\u0648\u0646\u060c \u0645\u062f\u0631\u0628\u0629 \u0634\u062e\u0635\u064a\u0629 \u0645\u0624\u0647\u0644\u0629 \u0648\u0645\u062f\u0631\u0628\u0629 \u0628\u064a\u0644\u0627\u062a\u0633 \u0648\u0645\u0624\u0633\u0633\u0629 \u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 <a href=\"https:\/\/www.instagram.com\/wellnesstribe_studio\/?hl=en\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">The Wellness Tribe<\/a> \u0641\u064a \u0623\u0648\u0631\u0645\u0633\u0643\u064a\u0631\u0643\u060c <a href=\"https:\/\/www.instagram.com\/rachellennon__\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Rachel Lennon<\/a>\u060c \u062a\u0642\u062f\u0645 \u062d\u0635\u0629 \u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0634\u0647\u064a\u0631\u0629 \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0645\u0628\u0627\u062f\u0626 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0648\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633.<\/p>\n<p>\u062a\u0642\u0648\u0644: &#8220;\u0644\u0637\u0627\u0644\u0645\u0627 \u062c\u0645\u0639\u062a \u0628\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0648\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629. \u0641\u064a \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633\u060c \u062a\u0628\u0646\u064a \u0646\u0648\u0627\u0629 \u0642\u0648\u064a\u0629\u060c \u0648\u062a\u062d\u0633\u0646 \u062a\u0648\u0627\u0632\u0646\u0643 \u0648\u0642\u0648\u0627\u0645\u0643\u060c \u0628\u062d\u064a\u062b \u0639\u0646\u062f\u0645\u0627 \u062a\u0630\u0647\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u064a\u0643\u0648\u0646 \u0627\u0646\u062e\u0631\u0627\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0644\u062f\u064a\u0643 \u0623\u0641\u0636\u0644 \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0623\u0633\u0647\u0644 \u0639\u0646\u062f \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639.&#8221;<\/p>\n<p>&#8220;\u0644\u0627 <a class=\"vfocused-internal-link\" 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\" href=\"https:\/\/www.dztecs.com\/wellness\/over-60-these-are-the-3-dynamic-balance-exercises-you-should-be-doing-now\/\">\u064a\u062c\u0628 \u0623\u0646<\/a> \u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0645\u0631 \u0627\u062e\u062a\u064a\u0627\u0631\u064b\u0627 \u0628\u064a\u0646 \u0623\u062d\u062f\u0647\u0645\u0627 \u0648\u0627\u0644\u0622\u062e\u0631&#8221;\u060c \u062a\u0642\u0648\u0644 \u0644\u064a\u0646\u0648\u0646\u060c \u0645\u0636\u064a\u0641\u0629: &#8220;\u0623\u062a\u0645\u0646\u0649 \u0644\u0648 \u0623\u062f\u0631\u0643 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0645\u062f\u0649 \u0641\u0627\u0626\u062f\u062a\u0647\u0645\u0627 \u0645\u0639\u064b\u0627.&#8221; <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\/\">\u0625\u0644\u064a\u0643 \u062a\u0645\u0631\u064a\u0646<\/a> \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u0645\u0633\u062a\u0648\u062d\u0649 \u0645\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0630\u064a \u0623\u0639\u062f\u062a\u0647 \u0644\u064a\u0646\u0648\u0646 \u0644\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u062c\u0646\u064a \u0641\u0648\u0627\u0626\u062f \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0648\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u0639\u064b\u0627. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0636\u0627\u0641\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0627\u0645\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0637\u0644\u0627\u0639 \u0639\u0644\u0649 \u0645\u0642\u0627\u0644 <a href=\"https:\/\/www.dztecs.com\/wellness\/forget-planks-swap-them-for-this-5-minute-standing-abs-workout-and-notice-how-your-posture-improves\/\">\u0627\u0646\u0633\u064e \u0627\u0644\u0628\u0644\u0627\u0646\u0643: \u062a\u0645\u0631\u064a\u0646 \u0628\u0637\u0646 \u0648\u0642\u0648\u0641\u0627\u064b \u0628\u0640 5 \u062f\u0642\u0627\u0626\u0642 \u064a\u062d\u0633\u0646 \u0642\u0648\u0627\u0645\u0643<\/a>.<\/p>\n<h2>\u0645\u0627 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0647\u0630\u0627\u061f<\/h2>\n<p>\u062a\u0648\u0635\u064a \u0644\u064a\u0646\u0648\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0625\u0644\u0649 \u0645\u062a\u0648\u0633\u0637\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u062b\u0642\u0627\u0644\u064b\u0627 \u0628\u0648\u0632\u0646 \u062b\u0644\u0627\u062b\u0629 \u0623\u0648 \u0623\u0631\u0628\u0639\u0629 \u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645\u0627\u062a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0627\u062e\u062a\u064a\u0627\u0631 \u0623\u0648\u0632\u0627\u0646 \u0623\u062b\u0642\u0644 \u0625\u0630\u0627 \u0643\u0646\u062a \u0623\u0643\u062b\u0631 \u062e\u0628\u0631\u0629 \u0641\u064a \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644.<\/p>\n<h3>\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062e\u0627\u0631\u0642\u0629 1: \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u0643\u0623\u0633 \u0645\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 (Dumbbell Goblet Squat) \u00d7 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0627\u0644\u0645\u062a\u0645\u0631\u062f \u0627\u0644\u0628\u0637\u064a\u0621 (Slow Renegade Row)<\/h3>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2523\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/wtuAckeHXF3LfCNK6KRLs4-1200-80-2.jpg\" alt=\"\u0631\u0633\u0645 \u062a\u0648\u0636\u064a\u062d\u064a \u0644\u0627\u0645\u0631\u0623\u0629 \u062a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u0643\u0623\u0633 \u0645\u0639 \u0627\u0644\u062f\u0645\u0628\u0644\" width=\"1200\" height=\"675\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/wtuAckeHXF3LfCNK6KRLs4-1200-80-2.jpg 1200w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/wtuAckeHXF3LfCNK6KRLs4-1200-80-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/wtuAckeHXF3LfCNK6KRLs4-1200-80-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/wtuAckeHXF3LfCNK6KRLs4-1200-80-2-768x432.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2524\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/Amy8TpA9w7crrDjNGXLmmn-1200-80-2.jpg\" alt=\"\u0631\u0633\u0645 \u062a\u0648\u0636\u064a\u062d\u064a \u0644\u0631\u062c\u0644 \u064a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0627\u0644\u0645\u062a\u0645\u0631\u062f\" width=\"1200\" height=\"675\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/Amy8TpA9w7crrDjNGXLmmn-1200-80-2.jpg 1200w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/Amy8TpA9w7crrDjNGXLmmn-1200-80-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/Amy8TpA9w7crrDjNGXLmmn-1200-80-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/Amy8TpA9w7crrDjNGXLmmn-1200-80-2-768x432.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<p><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u0643\u0623\u0633 \u0645\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 (Dumbbell Goblet Squat)<\/strong><\/p>\n<ul>\n<li>\u0642\u0641 \u0648\u0642\u062f\u0645\u0627\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u0627\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0648\u0627\u062d\u062f\u064b\u0627 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0623\u0645\u0627\u0645 \u0635\u062f\u0631\u0643. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u062a\u062c\u0647\u064a\u0646 \u0644\u0644\u0623\u0633\u0641\u0644\u060c \u0635\u062f\u0631\u0643 \u0645\u0631\u0641\u0648\u0639\u064b\u0627\u060c \u0643\u062a\u0641\u064a\u0643 \u0645\u0633\u062d\u0648\u0628\u062a\u064a\u0646 \u0644\u0644\u062e\u0644\u0641\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643 \u0645\u0634\u062f\u0648\u062f\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0642\u0648\u064a\u0629 \u0648\u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li>\n<li>\u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a. \u0627\u0633\u062a\u0646\u0634\u0642 \u0627\u0644\u0647\u0648\u0627\u0621 \u0628\u064a\u0646\u0645\u0627 \u062a\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0641\u062e\u0630\u0627\u0643 \u0645\u0648\u0627\u0632\u064a\u064a\u0646 \u0644\u0644\u0623\u0631\u0636\u060c \u0623\u0648 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f \u062a\u0633\u0645\u062d \u0628\u0647 \u0645\u0631\u0648\u0646\u062a\u0643\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0643\u0639\u0628\u064a\u0643 \u0645\u0633\u0637\u062d\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062a\u0648\u0627\u0632\u064a\u062a\u064a\u0646 \u0645\u0639 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/li>\n<li>\u062a\u0648\u0642\u0641 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629 \u0641\u064a \u0623\u0633\u0641\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f \u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f \u0648\u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u062f\u0645\u0628\u0644 \u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0635\u062f\u0631\u0643. \u0627\u0632\u0641\u0631 \u0648\u0627\u062f\u0641\u0639 \u0628\u0642\u0648\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u0639\u0628\u064a\u0643 \u0644\u0644\u0648\u0642\u0648\u0641.<\/li>\n<li><strong>\u0623\u0643\u0645\u0644 15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/strong><\/li>\n<li><strong>\u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0627\u062b\u0628\u062a \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0623\u0643\u0645\u0644 15 \u0646\u0628\u0636\u0629\u060c \u0628\u062a\u062d\u0631\u064a\u0643 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u0623\u0639\u0644\u0649 \u0648\u0627\u0644\u0623\u0633\u0641\u0644 \u0628\u0645\u0642\u062f\u0627\u0631 \u0628\u0648\u0635\u0629 \u0648\u0627\u062d\u062f\u0629. <\/strong><\/li>\n<\/ul>\n<p><strong>\u062a\u062c\u062f\u064a\u0641 \u0627\u0644\u0645\u062a\u0645\u0631\u062f \u0627\u0644\u0628\u0637\u064a\u0621 (Slow Renegade Row):<\/strong><\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0645\u0639 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li>\n<li>\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643\u060c \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0643\u0639\u0628\u064a\u0643.<\/li>\n<li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0627\u0644\u0647\u0648\u0627\u0621\u060c \u0648\u0645\u0639 \u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0627\u0633\u062d\u0628 \u0623\u062d\u062f \u0627\u0644\u062f\u0645\u0628\u0644\u064a\u0646 \u0646\u062d\u0648 \u0623\u0636\u0644\u0627\u0639\u0643 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0628\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u0643 \u0648\u062f\u0641\u0639\u0647 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u062c\u0633\u0645\u0643. \u062a\u062c\u0646\u0628 \u0644\u0641 \u0643\u062a\u0641\u064a\u0643 \u0623\u0648 \u062a\u062f\u0648\u064a\u0631 \u0648\u0631\u0643\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0632\u062e\u0645.<\/li>\n<li>\u0627\u062e\u0641\u0636 \u0627\u0644\u062f\u0645\u0628\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u062d\u0631\u0643\u0629 \u0628\u0637\u064a\u0626\u0629 \u0648\u0645\u0646\u0636\u0628\u0637\u0629\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0628\u0644\u0627\u0646\u0643 \u0642\u0648\u064a\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a.<\/li>\n<li>\u0643\u0631\u0631 \u062d\u0631\u0643\u0629 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0628\u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629\u060c \u0648\u0623\u0643\u0645\u0644 \u0633\u062a \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u0630\u0631\u0627\u0639.<\/li>\n<li><strong>\u0623\u0643\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0645\u062a\u062a\u0627\u0644\u064a\u0629\u060c \u062b\u0645 \u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0641\u0627\u0626\u0642\u0629 \u0623\u0631\u0628\u0639 \u0645\u0631\u0627\u062a.<\/strong><\/li>\n<\/ul>\n<h3>\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0641\u0627\u0626\u0642\u0629 2:<\/h3>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2525\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/9J9AEAPFpcKYtHswZPkhAd-1200-80-2.jpg\" alt=\"\u0635\u0648\u0631\u0629 \u0644\u0631\u062c\u0644 \u064a\u0642\u0648\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 \u062c\u0633\u0631 \u0627\u0644\u0623\u0644\u0648\u064a\u0629\" width=\"1200\" height=\"675\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/9J9AEAPFpcKYtHswZPkhAd-1200-80-2.jpg 1200w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/9J9AEAPFpcKYtHswZPkhAd-1200-80-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/9J9AEAPFpcKYtHswZPkhAd-1200-80-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/9J9AEAPFpcKYtHswZPkhAd-1200-80-2-768x432.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2526\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/Z2BuzZYY2bQ4uNGAbSZQ23-1200-80-2.jpg\" alt=\"\u0634\u062e\u0635 \u064a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0646\u0641\u0633\u0627\u0621 \u0627\u0644\u0645\u064a\u062a\u0629 \u0639\u0644\u0649 \u0638\u0647\u0631\u0647 \u0645\u0639 \u0645\u062f \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u0629 \u0648\u0633\u0627\u0642 \u0645\u0639\u0627\u0643\u0633\u0629\" width=\"1200\" height=\"675\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/Z2BuzZYY2bQ4uNGAbSZQ23-1200-80-2.jpg 1200w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/Z2BuzZYY2bQ4uNGAbSZQ23-1200-80-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/Z2BuzZYY2bQ4uNGAbSZQ23-1200-80-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/Z2BuzZYY2bQ4uNGAbSZQ23-1200-80-2-768x432.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<p><strong>\u062c\u0633\u0631 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 (Glute bridge):<\/strong><\/p>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627. \u0636\u0639 \u062f\u0645\u0628\u0644 \u0623\u0641\u0642\u064a\u064b\u0627 \u0641\u0648\u0642 \u0648\u0631\u0643\u064a\u0643\u060c \u0648\u0627\u0645\u0633\u0643\u0647 \u0628\u0625\u062d\u0643\u0627\u0645 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643.<\/li>\n<li>\u062e\u0630 \u0634\u0647\u064a\u0642\u064b\u0627\u060c \u0648\u0645\u0639 \u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0627\u062f\u0641\u0639 \u0628\u0643\u0639\u0628\u064a\u0643 \u0648\u0627\u0631\u0641\u0639 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0644\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u062d\u062a\u0649 \u064a\u0634\u0643\u0644 \u062c\u0633\u0645\u0643 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643 \u0625\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643. \u062a\u0648\u0642\u0641 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629 \u0641\u064a \u0623\u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li>\n<li>\u0627\u062e\u0641\u0636 \u0648\u0631\u0643\u064a\u0643 \u0628\u0628\u0637\u0621 \u0648\u0628\u062a\u062d\u0643\u0645 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u062a\u0644\u0627\u0645\u0633\u0647\u0627 \u0628\u0631\u0641\u0642.<\/li>\n<li><strong>\u0623\u0643\u0645\u0644 15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627. \u0641\u064a \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0623\u062e\u064a\u0631\u060c \u0627\u062b\u0628\u062a \u0641\u064a \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0639\u0644\u0648\u064a \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0623\u0643\u0645\u0644 15 \u0646\u0628\u0636\u0629\u060c \u0628\u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0623\u0639\u0644\u0649 \u0628\u0648\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u062b\u0645 \u0644\u0623\u0633\u0641\u0644 \u0628\u0648\u0635\u0629 \u0648\u0627\u062d\u062f\u0629.<\/strong><\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u062e\u0646\u0641\u0633\u0627\u0621 \u0627\u0644\u0645\u064a\u062a\u0629 (Deadbug):<\/strong><\/p>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0627\u0631\u0641\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0643\u0628\u062a\u0627\u0643 \u0641\u0648\u0642 \u0648\u0631\u0643\u064a\u0643 \u0648\u0633\u0627\u0642\u0627\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629. \u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0648\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641.<\/li>\n<li>\u062e\u0630 \u0634\u0647\u064a\u0642\u064b\u0627 \u0628\u0628\u0637\u0621 \u0648\u0645\u062f \u0633\u0627\u0642\u064b\u0627 \u0648\u0627\u062d\u062f\u0629 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0628\u064a\u0646\u0645\u0627 \u062a\u062e\u0641\u0636 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0630\u0631\u0627\u0639\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li>\n<li>\u062a\u0648\u0642\u0641 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629. \u0623\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0644\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0644\u0630\u0631\u0627\u0639 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0628\u062f\u0651\u0644 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li>\n<li><strong>\u0623\u0643\u0645\u0644 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u062c\u0627\u0646\u0628.<\/strong><\/li>\n<li><strong>\u0623\u0643\u0645\u0644 \u0643\u0644\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u064a\u0646 \u0627\u0644\u0648\u0627\u062d\u062f \u062a\u0644\u0648 \u0627\u0644\u0622\u062e\u0631\u060c \u062b\u0645 \u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0645\u062a\u062a\u0627\u0644\u064a\u0629 \u0623\u0631\u0628\u0639 \u0645\u0631\u0627\u062a.<\/strong><\/li>\n<\/ul>\n<h3>\u0627\u0644\u0641\u0648\u0627\u0626\u062f<\/h3>\n<figure>\n<blockquote><p>&#8220;\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0639\u0646\u062f \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644\u060c \u0623\u0628\u0637\u0626 \u062d\u0631\u0643\u062a\u0643 \u0648\u0623\u0636\u0641 \u0641\u062a\u0631\u0627\u062a \u062a\u0648\u0642\u0641 \u0648\u0646\u0628\u0636\u0627\u062a\u060c&#8221; \u062a\u0648\u0636\u062d \u0644\u064a\u0646\u0648\u0646. &#8220;\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0628\u0633\u0631\u0639\u0629\u060c \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d \u0648\u062a\u062d\u0631\u0643 \u0628\u062a\u062d\u0643\u0645.&#8221;<\/p><\/blockquote>\n<\/figure>\n<p>\u0648\u062c\u062f\u062a <a href=\"https:\/\/hsph.harvard.edu\/news\/exercise-variety-not-just-amount-linked-to-lower-risk-of-premature-mortality\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u062f\u0631\u0627\u0633\u0629 \u062d\u062f\u064a\u062b\u0629 \u0645\u0646 \u062c\u0627\u0645\u0639\u0629 \u0647\u0627\u0631\u0641\u0627\u0631\u062f<\/a> \u0623\u0646 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0646\u0648\u0639 \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d\u060c \u0648\u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0623\u0643\u0628\u0631 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u062e\u0637\u0631 \u0623\u0642\u0644 \u0628\u0646\u0633\u0628\u0629 19% \u0644\u0644\u0648\u0641\u0627\u0629 \u0627\u0644\u0645\u0628\u0643\u0631\u0629.<\/p>\n<p>\u0644\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0644\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0642\u0648\u0627\u0645 \u0648\u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0643\u0645\u0627 \u0623\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0623\u0645\u0631 \u0623\u0633\u0627\u0633\u064a \u0644\u0637\u0648\u0644 \u0627\u0644\u0639\u0645\u0631\u060c \u0644\u0623\u0646\u0647 \u064a\u062d\u0633\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u062a\u0642\u0648\u0644 \u0644\u064a\u0646\u0648\u0646: &#8220;\u0623\u0639\u062a\u0642\u062f \u0623\u0646 \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0623\u0643\u0628\u0631 \u0644\u0623\u0647\u0645\u064a\u0629 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0647\u0648 \u0623\u0646 \u0646\u062a\u0645\u0643\u0646 \u0645\u0646 \u0623\u0646 \u0646\u0643\u0648\u0646 \u0645\u062a\u0646\u0642\u0644\u064a\u0646 \u0648\u0623\u0642\u0648\u064a\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644\u060c \u0648\u0623\u0646 \u0646\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0648\u0627\u0644\u062a\u0642\u0627\u0637 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0648\u0627\u0644\u0644\u0639\u0628 \u0645\u0639 \u0623\u062d\u0641\u0627\u062f\u0646\u0627 \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644.&#8221;<\/p>\n<p>\u062a\u062c\u062f\u0631 \u0627\u0644\u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0644\u0627 \u062a\u062a\u0648\u0627\u0641\u0642 \u0645\u0639 \u0630\u062e\u064a\u0631\u0629 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 34 \u062d\u0631\u0643\u0629 <a class=\"vfocused-internal-link\" title=\"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: \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629\" 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\/\">\u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/a>. \u0644\u0643\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0645\u0639\u0627\u0635\u0631\u0629 \u0645\u0633\u062a\u0648\u062d\u0627\u0629 \u0628\u0628\u0633\u0627\u0637\u0629 \u0645\u0646 \u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0631\u0643\u0627\u062a \u0628\u0637\u064a\u0626\u0629 \u0648\u0645\u062a\u062d\u0643\u0645\u0629 \u0648\u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062c\u0630\u0639\u060c \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u0627\u0628\u062a\u0643\u0631\u062a \u0641\u064a \u0639\u0634\u0631\u064a\u0646\u064a\u0627\u062a \u0627\u0644\u0642\u0631\u0646 \u0627\u0644\u0645\u0627\u0636\u064a.<\/p>\n<p>&#8220;\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0639\u0646\u062f \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644\u060c \u0623\u0628\u0637\u0626 \u062d\u0631\u0643\u062a\u0643 \u0648\u0623\u0636\u0641 \u0641\u062a\u0631\u0627\u062a \u062a\u0648\u0642\u0641 \u0648\u062d\u0631\u0643\u0627\u062a \u0646\u0628\u0636\u064a\u0629\u060c&#8221; \u064a\u0648\u0636\u062d \u0644\u064a\u0646\u0648\u0646. &#8220;\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0628\u0633\u0631\u0639\u0629\u060c \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u062d \u0648\u062a\u062d\u0631\u0643 \u0628\u062a\u062d\u0643\u0645.&#8221;<\/p>\n<hr \/>\n<hr \/>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>\u0639\u0632\u0632 \u0642\u0648\u062a\u0643 \u0648\u062d\u0633\u0651\u0646 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