{"id":2705,"date":"2026-08-21T14:12:38","date_gmt":"2026-08-21T11:12:38","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/this-simple-bodyweight-exercise-reveals-whether-your-balance-is-above-average-for-your-age\/"},"modified":"2026-08-21T14:26:31","modified_gmt":"2026-08-21T11:26:31","slug":"this-simple-bodyweight-exercise-reveals-whether-your-balance-is-above-average-for-your-age","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/this-simple-bodyweight-exercise-reveals-whether-your-balance-is-above-average-for-your-age\/","title":{"rendered":"\u062a\u0645\u0631\u064a\u0646 \u0648\u0632\u0646 \u062c\u0633\u0645 \u0628\u0633\u064a\u0637 \u064a\u0643\u0634\u0641 \u0625\u0646 \u0643\u0627\u0646 \u062a\u0648\u0627\u0632\u0646\u0643 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0645\u062a\u0648\u0633\u0637 \u0639\u0645\u0631\u0643","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\u0648\u0636\u062d \u0627\u0644\u0645\u0642\u0627\u0644 \u0627\u062e\u062a\u0628\u0627\u0631 \u062a\u0648\u0627\u0632\u0646 \u0628\u0633\u064a\u0637 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 (\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0644\u0642\u0644\u0642) \u0645\u0639 \u0645\u0639\u0627\u064a\u064a\u0631 \u0623\u062f\u0627\u0621 \u0645\u062d\u062f\u062f\u0629 \u062d\u0633\u0628 \u0627\u0644\u0639\u0645\u0631\u060c \u0645\u062b\u0644 20+ \u062b\u0627\u0646\u064a\u0629 \u0644\u0644\u0641\u0626\u0629 \u0627\u0644\u0639\u0645\u0631\u064a\u0629 20-30 \u0639\u0627\u0645\u064b\u0627\u060c \u064845 \u062b\u0627\u0646\u064a\u0629 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\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u062e\u0627\u0635\u0629 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u063a\u064a\u0631 \u0627\u0644\u0645\u0647\u064a\u0645\u0646\u0629.<\/li>\n<li>\u064a\u0639\u0632\u0632 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u0648\u0627\u0632\u0646\u060c \u062e\u0627\u0635\u0629 \u0639\u0628\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062d\u0627\u062f\u064a\u0629 \u0627\u0644\u062c\u0627\u0646\u0628 \u0645\u062b\u0644 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629\u060c \u0642\u0648\u0629 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u062c\u0630\u0639\u060c \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u060c \u0648\u064a\u0642\u064a \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0648\u0647\u0648 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0642\u0644\u0627\u0644\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0633\u0642\u0648\u0637 \u0627\u0644\u0630\u064a \u064a\u0635\u064a\u0628 \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0643\u0644 \u0623\u0631\u0628\u0639\u0629 \u0628\u0627\u0644\u063a\u064a\u0646 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0633\u0646\u0648\u064a\u064b\u0627.<\/li>\n<\/ul>\n<\/div>\n<nav class=\"vfocused-toc-box\" aria-label=\"\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a\"><strong class=\"vfocused-toc-title\">\ud83d\udccc \u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/strong><\/p>\n<ul class=\"vfocused-toc-list\">\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-1\">\u0634\u0627\u0647\u062f: \u0627\u062e\u062a\u0628\u0627\u0631 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-2\">\u0645\u0627\u0630\u0627 \u064a\u0642\u0648\u0644 \u0627\u0644\u0628\u062d\u062b \u0627\u0644\u0639\u0644\u0645\u064a\u061f<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-3\">\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062c\u064a\u062f\u061f<\/a><\/li>\n<\/ul>\n<\/nav>\n<p>\u0642\u062f \u062a\u0639\u0644\u0645 \u0628\u0627\u0644\u0641\u0639\u0644 \u0623\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u064a\u062a\u0631\u0627\u062c\u0639 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631\u060c \u0639\u0627\u062f\u0629\u064b \u0628\u0633\u0628\u0628 \u0645\u0632\u064a\u062c \u0645\u0646 \u0641\u0642\u062f\u0627\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u0636\u0645\u0648\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648<a href=\"https:\/\/www.dztecs.com\/wellness\/im-a-physiotherapist-these-are-the-3-exercises-id-never-skip-to-keep-your-knees-strong-as-you-age\/\">\u062a\u064a\u0628\u0633 \u0627\u0644\u0645\u0641\u0627\u0635\u0644<\/a>\u060c \u0623\u0648 \u0634\u062f \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0623\u0644\u0627 \u064a\u0628\u062f\u0648 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631 \u0634\u064a\u0626\u064b\u0627 \u0645\u0628\u0647\u062c\u064b\u0627\u061f<\/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\/rFmDncitwtNguzdZG8npiK-1920-80-1.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0648\u0632\u0646 \u062c\u0633\u0645 \u0628\u0633\u064a\u0637 \u064a\u0643\u0634\u0641 \u0625\u0646 \u0643\u0627\u0646 \u062a\u0648\u0627\u0632\u0646\u0643 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0645\u062a\u0648\u0633\u0637 \u0639\u0645\u0631\u0643\" width=\"1920\" height=\"1080\" \/><\/div>\n<p>\u0628\u064a\u0646\u0645\u0627 \u064a\u0634\u062c\u0639 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062d\u062a\u0649 \u0633\u0646\u0648\u0627\u062a \u0645\u062a\u0642\u062f\u0645\u0629 \u0645\u0646 \u0627\u0644\u0639\u0645\u0631 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0642\u0648\u0629\u060c \u0641\u0625\u0646\u0646\u064a \u0623\u0634\u062c\u0639 \u0627\u0644\u0646\u0627\u0633 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u062d\u0631\u0643\u062a\u0647\u0645 \u0648\u062a\u0648\u0627\u0632\u0646\u0647\u0645.<\/p>\n<p>\u0625\u0646 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0645\u062f\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0641\u064a \u062c\u0633\u0645\u0643 \u0647\u0648 \u0623\u0639\u0638\u0645 \u0623\u062f\u0627\u0629 \u0644\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0648\u0627\u0644\u0633\u0631 \u0627\u0644\u062e\u0641\u064a \u0644\u0637\u0648\u0644 \u0627\u0644\u0639\u0645\u0631\u060c \u0644\u0630\u0627 \u0623\u0634\u062c\u0639\u0643 \u0639\u0644\u0649 \u0627\u062e\u062a\u0628\u0627\u0631 \u0642\u062f\u0631\u0627\u062a\u0643 \u0627\u0644\u0622\u0646. <a href=\"https:\/\/www.dztecs.com\/wellness\/5-longevity-tests-everyone-over-50-should-try-can-you-pass-them-all\/\">\u0647\u0644 \u064a\u0645\u0643\u0646\u0643 \u0627\u062c\u062a\u064a\u0627\u0632 \u0627\u062e\u062a\u0628\u0627\u0631\u0627\u062a \u0637\u0648\u0644 \u0627\u0644\u0639\u0645\u0631\u061f<\/a> \u0623\u0646 \u062a\u0623\u062a\u064a \u0645\u062a\u0623\u062e\u0631\u064b\u0627 \u062e\u064a\u0631 \u0645\u0646 \u0623\u0644\u0627 \u062a\u0623\u062a\u064a \u0623\u0628\u062f\u064b\u0627\u060c \u0643\u0645\u0627 \u064a\u0642\u0648\u0644\u0648\u0646. \u0648\u0627\u0644\u0623\u0645\u0631 \u0623\u0628\u0639\u062f \u0645\u0627 \u064a\u0643\u0648\u0646 \u0639\u0646 \u0627\u0644\u0643\u0622\u0628\u0629 \u0648\u0627\u0644\u064a\u0623\u0633\u060c \u0644\u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0634\u0627\u0628\u064b\u0627 \u0648\u063a\u064a\u0631 \u0642\u0627\u062f\u0631 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0623\u0648 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u0627\u0644\u0633\u0646 \u0648\u0646\u0634\u064a\u0637\u064b\u0627 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\u062a\u0639\u0644\u0645 \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0648\u0638\u064a\u0641\u064a \u0623\u064a\u0636\u064b\u0627\u061b \u0641\u0643\u0631 \u0641\u064a \u0623\u0646\u0634\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a\u060c \u0627\u0644\u062a\u0633\u0644\u0642\u060c \u0623\u0648 \u0627\u0644\u062c\u0631\u064a\u060c \u062d\u064a\u062b \u062a\u062d\u0631\u0643 \u0633\u0627\u0642\u064b\u0627 \u0648\u0627\u062d\u062f\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629\u060c \u0623\u0648 \u062d\u062a\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0623\u062b\u0646\u0627\u0621 \u0631\u0628\u0637 \u0623\u0631\u0628\u0637\u0629 \u062d\u0630\u0627\u0626\u0643 \u0623\u0648 \u0627\u0631\u062a\u062f\u0627\u0621 \u0628\u0646\u0637\u0627\u0644\u0643.<\/p>\n<p>\u0642\u0628\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623\u060c \u0642\u062f \u062a\u062d\u062f \u0645\u0631\u0648\u0646\u0629 \u0648\u0642\u0648\u0629 \u0627\u0644\u0648\u0631\u0643 \u0645\u0646 \u0645\u062f\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0631\u0643\u0628\u062a\u0643. \u0625\u0630\u0627 \u0627\u0633\u062a\u0637\u0639\u062a\u060c \u0627\u0633\u062a\u0647\u062f\u0641 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0648\u0631\u0643\u060c \u0623\u0648 \u0623\u0642\u0644 \u0642\u0644\u064a\u0644\u0627\u064b \u0625\u0630\u0627 \u0627\u062d\u062a\u062c\u062a \u0644\u0630\u0644\u0643. \u0631\u0643\u0632 \u0646\u0638\u0631\u0643 \u0639\u0644\u0649 \u0646\u0642\u0637\u0629 \u062b\u0627\u0628\u062a\u0629\u060c \u0648\u0647\u064a \u0623\u064a \u0634\u064a\u0621 \u063a\u064a\u0631 \u0645\u062a\u062d\u0631\u0643 \u064a\u0645\u0643\u0646\u0643 \u0631\u0624\u064a\u062a\u0647 \u0623\u0645\u0627\u0645\u0643 \u0623\u0648 \u0644\u0644\u0623\u0633\u0641\u0644.<\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<p><em>\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0623\u0644\u0645 \u0641\u064a \u0623\u064a \u0648\u0642\u062a\u060c \u062a\u0648\u0642\u0641 \u0648\u0627\u0633\u062a\u0631\u062d. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0625\u0635\u0627\u0628\u0629 \u0623\u0648 \u062d\u0627\u0644\u0629 \u0635\u062d\u064a\u0629\u060c \u0623\u0646\u0635\u062d\u0643 \u0628\u0637\u0644\u0628 \u0627\u0644\u0645\u0634\u0648\u0631\u0629 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0628\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062c\u062f \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0623\u0648 \u0644\u062f\u064a\u0643 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/em><\/p>\n<ul>\n<li>\u0642\u0641 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u0627\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0634\u062f \u0628\u0637\u0646\u0643. \u0627\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li>\n<li>\u0627\u0646\u0642\u0644 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u0623\u0639\u0644\u0649 \u0644\u062a\u0635\u0644 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0648\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0633\u0627\u0642 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629\u060c \u0648\u0627\u0644\u0642\u062f\u0645 \u0645\u0634\u062f\u0648\u062f\u0629.<\/li>\n<li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0648\u0631\u0643\u064a\u0643 \u0623\u0648 \u062d\u0648\u0644 \u0631\u0643\u0628\u062a\u0643 \u0648\u0648\u0632\u0639 \u0648\u0632\u0646\u0643 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u062b\u0627\u0628\u062a\u0629. \u062a\u062c\u0646\u0628 \u062a\u0642\u0648\u064a\u0633 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0648\u062d\u0627\u0648\u0644 \u0627\u0644\u0628\u0642\u0627\u0621 \u062b\u0627\u0628\u062a\u064b\u0627 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li>\n<li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u0628\u0637\u0621.<\/li>\n<li>\u0623\u0639\u062f \u0627\u0644\u0636\u0628\u0637\u060c \u062b\u0645 \u0628\u062f\u0644 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646. \u0627\u062e\u062a\u0628\u0631 \u0645\u0631\u062a\u064a\u0646 \u0644\u0643\u0644 \u0633\u0627\u0642\u060c \u062b\u0645 \u062d\u0627\u0648\u0644 \u0648\u0639\u064a\u0646\u0627\u0643 \u0645\u063a\u0644\u0642\u062a\u0627\u0646.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<table>\n<caption>\u0648\u0641\u0642\u064b\u0627 \u0644\u0645\u0648\u0642\u0639 Equibalanceofficial.com<\/caption>\n<tbody>\n<tr>\n<td><strong>\u0627\u0644\u0639\u0645\u0631<\/strong><\/td>\n<td><strong>\u0627\u0644\u0645\u062f\u0629<\/strong><\/td>\n<td><strong>\u0627\u0644\u0646\u062a\u0627\u0626\u062c<\/strong><\/td>\n<\/tr>\n<tr>\n<td>20-30 \u0633\u0646\u0629<\/td>\n<td>20+ \u062b\u0627\u0646\u064a\u0629<\/td>\n<td>\u0642\u0648\u064a<\/td>\n<\/tr>\n<tr>\n<td>30-40 \u0633\u0646\u0629<\/td>\n<td>15-19 \u062b\u0627\u0646\u064a\u0629<\/td>\n<td>\u0641\u0648\u0642 \u0627\u0644\u0645\u062a\u0648\u0633\u0637<\/td>\n<\/tr>\n<tr>\n<td>40-50 \u0633\u0646\u0629<\/td>\n<td>10-14 \u062b\u0627\u0646\u064a\u0629<\/td>\n<td>\u0645\u062a\u0648\u0633\u0637 \u0648\u0644\u0643\u0646 \u063a\u064a\u0631 \u0645\u062f\u0631\u0628 \u062c\u064a\u062f\u064b\u0627<\/td>\n<\/tr>\n<tr>\n<td>50-60 \u0633\u0646\u0629<\/td>\n<td>5-9 \u062b\u0648\u0627\u0646\u064d<\/td>\n<td>\u0646\u0642\u0635 \u0641\u064a \u0627\u0644\u062b\u0628\u0627\u062a<\/td>\n<\/tr>\n<tr>\n<td>60+ \u0633\u0646\u0629<\/td>\n<td>\u0623\u0642\u0644 \u0645\u0646 5 \u062b\u0648\u0627\u0646\u064d<\/td>\n<td>\u062a\u062d\u0643\u0645 \u0636\u0639\u064a\u0641<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0645\u0627\u064a\u0643\u0644 \u0645\u0648\u0633\u0644\u064a\u060c \u0627\u0644\u0630\u064a \u0643\u062a\u0628 \u0644\u0645\u062c\u0644\u0629 <a href=\"https:\/\/www.sciencefocus.com\/the-human-body\/dr-michael-mosley-standing-on-one-leg\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">BBC Science Focus<\/a> \u0641\u064a \u0639\u0627\u0645 2022\u060c \u0643\u0627\u0646 \u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u062f\u064b\u0627:<\/p>\n<ul>\n<li><strong>\u0623\u0642\u0644 \u0645\u0646 40 \u0639\u0627\u0645\u064b\u0627:<\/strong> 45 \u062b\u0627\u0646\u064a\u0629 \u0648\u0639\u064a\u0646\u0627\u0643 \u0645\u0641\u062a\u0648\u062d\u062a\u0627\u0646\u060c 15 \u062b\u0627\u0646\u064a\u0629 \u0648\u0639\u064a\u0646\u0627\u0643 \u0645\u063a\u0644\u0642\u062a\u0627\u0646.<\/li>\n<li><strong>\u0645\u0646 40 \u0625\u0644\u0649 49 \u0639\u0627\u0645\u064b\u0627:<\/strong> 42 \u062b\u0627\u0646\u064a\u0629 \u0648\u0639\u064a\u0646\u0627\u0643 \u0645\u0641\u062a\u0648\u062d\u062a\u0627\u0646\u060c 13 \u062b\u0627\u0646\u064a\u0629 \u0648\u0639\u064a\u0646\u0627\u0643 \u0645\u063a\u0644\u0642\u062a\u0627\u0646.<\/li>\n<li><strong>\u0645\u0646 50 \u0625\u0644\u0649 59 \u0639\u0627\u0645\u064b\u0627:<\/strong> 41 \u062b\u0627\u0646\u064a\u0629 \u0648\u0639\u064a\u0646\u0627\u0643 \u0645\u0641\u062a\u0648\u062d\u062a\u0627\u0646\u060c 8 \u062b\u0648\u0627\u0646\u064d \u0648\u0639\u064a\u0646\u0627\u0643 \u0645\u063a\u0644\u0642\u062a\u0627\u0646.<\/li>\n<li><strong>\u0645\u0646 60 \u0625\u0644\u0649 69 \u0639\u0627\u0645\u064b\u0627:<\/strong> 32 \u062b\u0627\u0646\u064a\u0629 \u0648\u0639\u064a\u0646\u0627\u0643 \u0645\u0641\u062a\u0648\u062d\u062a\u0627\u0646\u060c 4 \u062b\u0648\u0627\u0646\u064d \u0648\u0639\u064a\u0646\u0627\u0643 \u0645\u063a\u0644\u0642\u062a\u0627\u0646.<\/li>\n<li><strong>\u0645\u0646 70 \u0625\u0644\u0649 79 \u0639\u0627\u0645\u064b\u0627:<\/strong> 22 \u062b\u0627\u0646\u064a\u0629 \u0648\u0639\u064a\u0646\u0627\u0643 \u0645\u0641\u062a\u0648\u062d\u062a\u0627\u0646\u060c 3 \u062b\u0648\u0627\u0646\u064d \u0648\u0639\u064a\u0646\u0627\u0643 \u0645\u063a\u0644\u0642\u062a\u0627\u0646.<\/li>\n<\/ul>\n<h2 id=\"section-2\">\u0645\u0627\u0630\u0627 \u064a\u0642\u0648\u0644 \u0627\u0644\u0628\u062d\u062b \u0627\u0644\u0639\u0644\u0645\u064a\u061f<\/h2>\n<p>\u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0645\u0639\u0627\u064a\u064a\u0631 \u062d\u0633\u0628 \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062a\u0628\u0639\u0647\u0627 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a\u060c \u0644\u0643\u0646 \u0627\u0644\u0641\u0643\u0631\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0647\u064a \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u062f\u0648\u0646 \u062f\u0639\u0645\u061b \u064a\u0645\u0643\u0646\u0643 \u0627\u062e\u062a\u0628\u0627\u0631 \u0630\u0644\u0643 \u0648\u0639\u064a\u0646\u0627\u0643 \u0645\u0641\u062a\u0648\u062d\u062a\u0627\u0646 \u0623\u0648 \u0645\u063a\u0644\u0642\u062a\u0627\u0646. \u0628\u0627\u062e\u062a\u0635\u0627\u0631\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 <a class=\"vfocused-internal-link\" title=\"\u0628\u0639\u062f \u0623\u0643\u062b\u0631 \u0645\u0646 100,000 \u062e\u0637\u0648\u0629: Scarpa Ribelle Cross 2 GTX \u0627\u0644\u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629 \u0648\u062b\u0628\u0627\u062a\u064b\u0627 \u062d\u062a\u0649 \u0627\u0644\u0622\u0646\" href=\"https:\/\/www.dztecs.com\/wellness\/scarpa-ribelle-cross-2-gtx-review\/\">\u0623\u0643\u062b\u0631 \u0645\u0646<\/a> \u062e\u0645\u0633 \u062b\u0648\u0627\u0646\u064d\u060c \u0648\u064a\u0639\u062a\u0628\u0631 \u062a\u062c\u0627\u0648\u0632 45 \u062b\u0627\u0646\u064a\u0629 \u0645\u0624\u0634\u0631\u064b\u0627 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0628\u062f\u0646\u064a\u0629 \u0645\u0645\u062a\u0627\u0632\u0629.<\/p>\n<p>\u064a\u0642\u0648\u0644 \u0628\u0627\u062d\u062b\u0648\u0646 \u0645\u0646 Mayo Clinic\u060c \u0623\u0639\u0627\u062f\u062a \u0646\u0634\u0631 \u062f\u0631\u0627\u0633\u062a\u0647\u0645 <a href=\"https:\/\/go.redirectingat.com?id=92X1584493&amp;xcust=tomsguide_us_4326557812097499424&amp;xs=1&amp;url=https%3A%2F%2Fwww.aarp.org%2Fhealth%2Fhealthy-living%2Fone-leg-balance-longevity-test%2F&amp;sref=https%3A%2F%2Fwww.tomsguide.com\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">AARP<\/a>\u060c \u0625\u0646 \u0627\u0644\u0645\u062f\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0644\u0644\u0634\u062e\u0635 \u0623\u0646 \u064a\u0642\u0641 \u0641\u064a\u0647\u0627 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0647\u064a &#8220;\u0645\u0642\u064a\u0627\u0633 \u0623\u0641\u0636\u0644 \u0644\u0644\u0634\u064a\u062e\u0648\u062e\u0629&#8221; \u0645\u0646 \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u0627\u0644\u0645\u0634\u064a\u060c \u0648\u0647\u064a \u062e\u0635\u0627\u0626\u0635 \u062a\u0633\u062a\u062e\u062f\u0645 \u0644\u062a\u0642\u064a\u064a\u0645 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0635\u062d\u064a\u0629. \u0643\u0645\u0627 \u0648\u062c\u062f\u0648\u0627 &#8220;\u0623\u0643\u0628\u0631 \u062a\u0631\u0627\u062c\u0639 \u0645\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u0639\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u0642\u0641 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0648\u0646 \u0639\u0644\u0649 \u0633\u0627\u0642\u0647\u0645 \u063a\u064a\u0631 \u0627\u0644\u0645\u0647\u064a\u0645\u0646\u0629&#8221;.<\/p>\n<p>\u0642\u0627\u0645\u062a \u062f\u0631\u0627\u0633\u0629 \u0645\u0646 \u0645\u062c\u0644\u0629 PLOS ONE\u060c <a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0310764\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0646\u064f\u0634\u0631\u062a \u0641\u064a \u0639\u0627\u0645 2024<\/a>\u060c \u0628\u062a\u0642\u064a\u064a\u0645 40 \u0628\u0627\u0644\u063a\u064b\u0627 \u0641\u0648\u0642 \u0633\u0646 \u0627\u0644\u062e\u0645\u0633\u064a\u0646 \u0641\u064a \u0627\u062e\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0634\u064a \u0648\u0642\u0648\u0629 \u0627\u0644\u0642\u0628\u0636\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0642\u0648\u0629 \u0627\u0644\u0631\u0643\u0628\u0629. \u062e\u0644\u0627\u0644 \u0627\u062e\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u0642\u0641 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0648\u0646 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0648\u0639\u064a\u0648\u0646\u0647\u0645 \u0645\u0641\u062a\u0648\u062d\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0648\u0639\u064a\u0648\u0646\u0647\u0645 \u0645\u063a\u0644\u0642\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629. \u062b\u0645 \u0643\u0631\u0631\u0648\u0627 \u0630\u0644\u0643 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u062b\u0645 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.<\/p>\n<p>\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0623\u0646 \u0627\u062e\u062a\u0628\u0627\u0631 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 (\u062e\u0627\u0635\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u063a\u064a\u0631 \u0627\u0644\u0645\u0647\u064a\u0645\u0646) \u064a\u062a\u0631\u0627\u062c\u0639 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631 \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631. \u0642\u062f \u064a\u0639\u0632\u0649 \u0630\u0644\u0643 \u0625\u0644\u0649 \u0636\u0639\u0641 \u0627\u0644\u0625\u062d\u0633\u0627\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 (proprioception)\u060c \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0639\u0636\u0644\u064a\u060c \u0648\u0642\u0648\u0629 \u0627\u0644\u062c\u0630\u0639\u060c \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n<h2 id=\"section-3\">\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062c\u064a\u062f\u061f<\/h2>\n<p>\u0644\u0627\u062d\u0638 \u0643\u064a\u0641 \u064a\u062a\u063a\u064a\u0631 \u0645\u0631\u0643\u0632 \u062b\u0642\u0644\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629. \u064a\u062c\u0628 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0623\u0646 \u064a\u0639\u064a\u062f \u062a\u0646\u0638\u064a\u0645 \u0646\u0641\u0633\u0647 \u0648\u064a\u0633\u062a\u0642\u0631\u060c \u0648\u0647\u0630\u0627 \u064a\u0633\u062a\u062f\u0639\u064a \u0639\u0636\u0644\u0627\u062a \u062a\u062b\u0628\u064a\u062a \u0645\u062a\u0639\u062f\u062f\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u062c\u0630\u0639.<\/p>\n<p>\u0645\u0646 \u0627\u0644\u0645\u0631\u062c\u062d \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0642\u0648\u0649 \u0641\u064a \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u062c\u0633\u0645\u0643 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0622\u062e\u0631\u060c \u0648\u0647\u0630\u0627 \u0623\u0645\u0631 \u0637\u0628\u064a\u0639\u064a. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0646\u0627\u0643 \u0641\u0631\u0642 \u0643\u0628\u064a\u0631\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0641\u064a\u062f \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 <a href=\"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\/\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0623\u062d\u0627\u062f\u064a\u0629 \u0627\u0644\u062c\u0627\u0646\u0628<\/a> \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u0641\u0643\u0631 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629\u060c \u0648\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0628\u0644\u063a\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0646\u0642\u0633\u0645\u0629\u060c \u0648\u0627\u0644\u0637\u0639\u0646\u0627\u062a (lunges)\u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644.<\/p>\n<p>\u062d\u0627\u0648\u0644 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0623\u0643\u0645\u0644\u0647\u0627 \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0632\u062e\u0645. \u062d\u062a\u0649 \u0644\u0648 \u0633\u0642\u0637\u062a\u060c \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629. \u0633\u062a\u0635\u0628\u062d \u0623\u0633\u0647\u0644\u060c \u0623\u0639\u062f\u0643 \u0628\u0630\u0644\u0643. \u0633\u064a\u0633\u0627\u0639\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u062c\u0630\u0639\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0648\u064a\u062c\u0639\u0644 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0623\u0633\u0647\u0644 \u0628\u0643\u062b\u064a\u0631\u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a.<\/p>\n<figure>\n<blockquote><p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0644\u0627\u0644\u064a\u062a\u0643 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u062a\u0639\u0631\u0636\u0643 \u0644\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0623\u0648 \u0627\u0644\u0633\u0642\u0648\u0637 \u0645\u0639 \u062a\u0642\u062f\u0645\u0643 \u0641\u064a \u0627\u0644\u0639\u0645\u0631\u060c \u0641\u0633\u062a\u062d\u062a\u0627\u062c \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0645\u0634\u064a\u0629.<\/p><\/blockquote>\n<\/figure>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0644\u0627\u0644\u064a\u062a\u0643 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u062a\u0639\u0631\u0636\u0643 \u0644\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0623\u0648 \u0627\u0644\u0633\u0642\u0648\u0637 \u0645\u0639 \u062a\u0642\u062f\u0645\u0643 \u0641\u064a \u0627\u0644\u0639\u0645\u0631\u060c \u0641\u0633\u062a\u062d\u062a\u0627\u062c \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0645\u0634\u064a\u0629. \u062a\u0634\u064a\u0631 <a href=\"https:\/\/www.cdc.gov\/falls\/data-research\/index.html\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\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> \u0625\u0644\u0649 \u0623\u0646 \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0643\u0644 \u0623\u0631\u0628\u0639\u0629 &#8220;\u0628\u0627\u0644\u063a\u064a\u0646 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646&#8221; \u064a\u0628\u0644\u063a \u0639\u0646 \u062a\u0639\u0631\u0636\u0647 \u0644\u0644\u0633\u0642\u0648\u0637 \u0643\u0644 \u0639\u0627\u0645\u061b \u064837% \u0645\u0646\u0647\u0645 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 \u0639\u0644\u0627\u062c \u0637\u0628\u064a \u0623\u0648 \u062a\u0642\u064a\u064a\u062f \u0644\u0644\u0646\u0634\u0627\u0637 \u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643. \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0627\u062e\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0639\u0645\u0631\u060c \u064a\u0645\u0643\u0646\u0643 \u0642\u0631\u0627\u0621\u0629 5 \u0627\u062e\u062a\u0628\u0627\u0631\u0627\u062a \u062d\u0627\u0633\u0645\u0629 \u0644\u0645\u0646 \u062a\u062c\u0627\u0648\u0632\u0648\u0627 \u0627\u0644\u062e\u0645\u0633\u064a\u0646.<\/p>\n<p>\u0625\u0630\u0627 \u0623\u062c\u0631\u064a\u062a \u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631 \u0648\u0644\u0645 \u062a\u0643\u0646 \u0631\u0627\u0636\u064a\u064b\u0627 \u0639\u0646 \u0646\u062a\u0627\u0626\u062c\u0643\u060c \u0641\u0625\u0644\u064a\u0643 \u0631\u0648\u062a\u064a\u0646 &#8220;\u0627\u0644\u062d\u0631\u0643\u0629 \u062d\u0627\u0641\u064a \u0627\u0644\u0642\u062f\u0645\u064a\u0646&#8221; \u0627\u0644\u0645\u0643\u0648\u0646 \u0645\u0646 \u062e\u0645\u0633 \u062d\u0631\u0643\u0627\u062a \u0644\u062a\u0628\u062f\u0623 \u0628\u0647.<\/p>\n<p>\u0625\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062a\u064a \u062a\u062a\u0637\u0644\u0628 \u0645\u0646\u0643 \u0623\u062f\u0627\u0621 \u062d\u0631\u0643\u0629 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629 \u0633\u062a\u062d\u0633\u0646 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0648\u062a\u0641\u0639\u064a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 (\u0644\u0645\u0646\u0639 \u0627\u0644\u0627\u0647\u062a\u0632\u0627\u0632)\u060c \u0648\u0627\u0644\u0625\u062f\u0631\u0627\u0643 \u0627\u0644\u062d\u0633\u064a \u0627\u0644\u0639\u0645\u064a\u0642 (Proprioception)\u060c \u0648\u0647\u0648 \u0648\u0639\u064a \u062c\u0633\u0645\u0643 \u0628\u0645\u0648\u0642\u0639\u0647 \u0641\u064a \u0627\u0644\u0641\u0631\u0627\u063a.<\/p>\n<p>\u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0642\u0648\u064a \u0648\u0627\u0644\u0646\u0634\u0637 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u062c\u0630\u0639 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0642\u0648\u064a\u0629 \u0648\u062d\u0645\u0627\u064a\u0629 \u0642\u0648\u0627\u0645\u0643\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u062d\u062a\u0645\u0627\u0644\u064a\u0629 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 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\u0627\u0644\u0645\u0646\u0632\u0644.<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":10,"featured_media":2707,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[17,15],"class_list":["post-2705","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>\u062a\u0645\u0631\u064a\u0646 \u0648\u0632\u0646 \u062c\u0633\u0645 \u0628\u0633\u064a\u0637 \u064a\u0643\u0634\u0641 \u0625\u0646 \u0643\u0627\u0646 \u062a\u0648\u0627\u0632\u0646\u0643 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0645\u062a\u0648\u0633\u0637 \u0639\u0645\u0631\u0643<\/title>\n<meta name=\"description\" content=\"\u0647\u0644 \u062a\u0648\u0627\u0632\u0646\u0643 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