{"id":2827,"date":"2026-08-28T10:48:12","date_gmt":"2026-08-28T07:48:12","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/forget-standard-deadlifts-the-gladiator-deadlift-is-the-best-lower-body-move-youre-not-doing\/"},"modified":"2026-08-28T14:09:07","modified_gmt":"2026-08-28T11:09:07","slug":"forget-standard-deadlifts-the-gladiator-deadlift-is-the-best-lower-body-move-youre-not-doing","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/forget-standard-deadlifts-the-gladiator-deadlift-is-the-best-lower-body-move-youre-not-doing\/","title":{"rendered":"\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064f\u0645\u064a\u062a\u0629 \u0644\u0644\u0645\u062d\u0627\u0631\u0628: \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0644\u0645 \u062a\u062c\u0631\u0628\u0647 \u0628\u0639\u062f","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<div class=\"vfocused-takeaways-box\">\n<h4 class=\"vfocused-takeaways-title\"><span class=\"vfocused-takeaways-icon\" aria-hidden=\"true\">\ud83d\udca1<\/span> \u0623\u0647\u0645 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u062a\u0647<\/h4>\n<ul class=\"vfocused-takeaways-list\">\n<li>\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0644\u0644\u0645\u062d\u0627\u0631\u0628 \u062a\u062a\u0645\u064a\u0632 \u0628\u0627\u0644\u062a\u0642\u0627\u0637 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u0645\u062a\u0642\u0627\u0637\u0639 \u0627\u0644\u0630\u064a \u064a\u0636\u064a\u0641 \u062f\u0648\u0631\u0627\u0646\u064b\u0627\u060c \u0645\u0645\u0627 \u064a\u062f\u0631\u0628 \u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u0644\u0644\u062f\u0648\u0631\u0627\u0646 \u0648\u064a\u0646\u0634\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0647\u0645\u0644\u0629 \u0645\u062b\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0628\u062a\u0629 \u0644\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0627\u0626\u0644\u0629.<\/li>\n<li>\u064a\u0639\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0648\u0642\u0648\u0629 \u0627\u0644\u062b\u0628\u0627\u062a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0648\u0636\u0639 \u0627\u0644\u0648\u0632\u0646 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0645\u0631\u0643\u0632\u060c \u0645\u0645\u0627 \u064a\u062e\u0644\u0642 \u0639\u062f\u0645 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0639\u0632\u0645 \u062f\u0648\u0631\u0627\u0646 \u064a\u062a\u0637\u0644\u0628 \u062a\u0641\u0639\u064a\u0644\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u062d\u0631\u0643\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u063a\u0648\u0628\u0629.<\/li>\n<li>\u064a\u064f\u0646\u0635\u062d \u0628\u0627\u0644\u0628\u062f\u0621 \u0628\u0623\u0648\u0632\u0627\u0646 \u0623\u062e\u0641 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0643\u0627\u0645\u0644 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u062d\u064a\u062b \u064a\u064f\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u0639\u0627\u0644\u0627\u064b \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u062a\u0641\u0639\u064a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0628\u062a\u0629 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0644\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/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\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0644\u0644\u0645\u062d\u0627\u0631\u0628<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-2\">\u0645\u0627 \u0647\u064a \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u061f<\/a><\/li>\n<\/ul>\n<\/nav>\n<p>\u062a\u062e\u062a\u0644\u0641 \u0623\u0641\u0636\u0644 \u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u062e\u062a\u0644\u0627\u0641 \u0622\u0631\u0627\u0621 \u0627\u0644\u062e\u0628\u0631\u0627\u0621. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0623\u0646\u0627 \u0623\u0641\u0636\u0651\u0644 \u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629\u060c \u0644\u0643\u0646\u0646\u064a \u0623\u0639\u0631\u0641 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0645\u0646 \u064a\u0641\u0636\u0644\u0648\u0646 \u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0630\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u062d\u062f\u0629\u060c \u062e\u0627\u0635\u0629 \u0648\u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062f\u0631\u064a\u0628 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/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\/qREBnRucXfVj7xDKgoPuLm-1200-80-1.jpg\" alt=\"\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0644\u0644\u0645\u062d\u0627\u0631\u0628: \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0644\u0645 \u062a\u062c\u0631\u0628\u0647 \u0628\u0639\u062f\" width=\"1200\" height=\"675\" \/><\/div>\n<p>\u0644\u0639\u0644\u0651\u0643 \u0644\u0645 \u062a\u0633\u0645\u0639 \u0645\u0646 \u0642\u0628\u0644 \u0639\u0646 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0644\u0644\u0645\u062d\u0627\u0631\u0628 (gladiator deadlift). \u064a\u0628\u062f\u0648 \u0623\u0646\u0647\u0627 \u062a\u0646\u062a\u0634\u0631 \u062d\u0627\u0644\u064a\u064b\u0627 \u0639\u0644\u0649 \u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u060c \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u0628\u0631\u0646\u0627\u0645\u062c\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a \u0644\u0644\u0642\u0648\u0629 \u0628\u0639\u062f\u060c \u0641\u0647\u0644 <a class=\"vfocused-internal-link\" title=\"\u0645\u0631\u0627\u062c\u0639\u0629 Garmin Cirqa: 5 \u0623\u0634\u064a\u0627\u0621 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0631\u0641\u0647\u0627 \u0639\u0646 \u0628\u062f\u064a\u0644 Whoop \u0648 Fitbit Air \u0628\u0644\u0627 \u0627\u0634\u062a\u0631\u0627\u0643\" href=\"https:\/\/www.dztecs.com\/wellness\/i-just-reviewed-the-garmin-cirqa-5-things-you-need-to-know-about-garmins-subscription-free-whoop-and-fitbit-air-alternative\/\">\u064a\u062c\u0628 \u0623\u0646<\/a> \u064a\u0643\u0648\u0646 \u0643\u0630\u0644\u0643\u061f<\/p>\n<p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a\u060c \u0633\u0623\u0646\u0627\u0642\u0634 \u0628\u0639\u0636 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0644\u0644\u0645\u062d\u0627\u0631\u0628\u060c \u0648\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0626\u0647\u0627 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629\u060c \u0648\u0645\u0646 \u0647\u0645 \u0627\u0644\u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u0645\u0646\u062a\u0638\u0645.<\/p>\n<p>\u0623\u0648\u0635\u064a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0643\u064a\u062a\u0644 \u0628\u064a\u0644\u0632 \u0623\u0648 <a href=\"https:\/\/www.dztecs.com\/wellness\/im-a-mobility-coach-if-i-only-had-a-dumbbell-these-are-3-exercises-id-never-stop-doing\/\">\u0627\u0644\u062f\u0645\u0628\u0644\u0632<\/a> \u0644\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0647\u0644 \u0623\u0646\u062a \u0645\u0633\u062a\u0639\u062f\u061f \u0644\u0646\u0628\u062f\u0623.<\/p>\n<h2 id=\"section-1\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0644\u0644\u0645\u062d\u0627\u0631\u0628<\/h2>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u0645\u0627\u0631\u0633\u062a \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0645\u0646 \u0642\u0628\u0644\u060c \u0641\u0633\u062a\u0643\u0648\u0646 \u0639\u0644\u0649 \u062f\u0631\u0627\u064a\u0629 \u0628\u0646\u0645\u0637 \u062d\u0631\u0643\u0629 \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0627 \u064a\u062e\u062a\u0644\u0641 \u0643\u062b\u064a\u0631\u064b\u0627\u060c \u0628\u0627\u0633\u062a\u062b\u0646\u0627\u0621 \u0623\u0646\u0643 \u0633\u062a\u0636\u0639 \u062f\u0645\u0628\u0644 \u0623\u0648 \u0643\u064a\u062a\u0644 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\u062a\u0628\u062a\u0639\u062f \u0639\u0646 \u062e\u0637 \u0627\u0644\u0648\u0633\u0637 \u0644\u062c\u0633\u0645\u0643\u060c \u0648\u0647\u0648 \u0645\u0631\u0643\u0632 \u0627\u0644\u062b\u0642\u0644\u060c \u062b\u0645 \u062a\u0642\u0648\u0645 \u0628\u062d\u0631\u0643\u0629 \u0645\u0641\u0635\u0644\u064a\u0629 (hinging) \u062b\u0645 \u062a\u0642\u0641\u060c \u0645\u0645\u0627 \u064a\u062e\u0644\u0642 \u0642\u0648\u0629 \u062a\u0633\u0645\u0649 \u0639\u0632\u0645 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 (torque).<\/p>\n<p><strong>\u0642\u0648\u0629 \u0627\u0644\u062b\u0628\u0627\u062a<\/strong><\/p>\n<p>\u062a\u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0631\u0628\u0639\u0629 \u0627\u0644\u0642\u0637\u0646\u064a\u0629 (QL) \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0627\u0626\u0644\u0629 (obliques) \u0623\u062b\u0646\u0627\u0621 \u062d\u0631\u0643\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0644\u0644\u0645\u062d\u0627\u0631\u0628\u060c \u0648\u0633\u062a\u0639\u0645\u0644 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062a\u0641\u0639\u064a\u0644 \u0639\u0645\u064a\u0642 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 (deep core engagement) \u0628\u064a\u0646\u0645\u0627 \u062a\u0633\u062a\u0639\u062f \u0644\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0648\u062e\u0641\u0636\u0647\u0627 \u0628\u062a\u062d\u0643\u0645. \u062d\u0627\u0648\u0644 \u0625\u0628\u0642\u0627\u0621 \u0648\u0631\u0643\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064a\u0646 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u0644\u0636\u0645\u0627\u0646 \u062d\u062f\u0648\u062b \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0630\u0639.<\/p>\n<p><strong>\u0644\u0645\u0627\u0630\u0627\u061f <\/strong>\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0623\u0643\u0645\u0644\u0647\u060c \u0641\u0625\u0646\u0643 \u062a\u0639\u0644\u0645 \u0639\u0636\u0644\u0627\u062a\u0643 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u063a\u0648\u0628 \u0641\u064a\u0647\u0627 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u062f \u062a\u062d\u062a \u0627\u0644\u062d\u0645\u0644. \u0628\u0639\u0636 \u0639\u0636\u0644\u0627\u062a\u0643 \u062a\u0637\u0648\u0644 \u0648\u062a\u0642\u0635\u0631 (\u0627\u0646\u0642\u0628\u0627\u0636 \u0645\u062a\u0633\u0627\u0648\u064a \u0627\u0644\u062a\u0648\u062a\u0631 &#8211; isotonic contraction)\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0646\u0642\u0628\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0628\u062a\u0629 \u0627\u0644\u0623\u0639\u0645\u0642 \u0628\u0634\u0643\u0644 \u0645\u062a\u0633\u0627\u0648\u064a \u0627\u0644\u0642\u064a\u0627\u0633 (\u062f\u0648\u0646 \u0627\u0646\u062b\u0646\u0627\u0621 \u0623\u0648 \u062a\u0645\u062f\u062f &#8211; isometric contraction).<\/p>\n<p><strong>\u062a\u0641\u0639\u064a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629<\/strong><\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0648\u0627\u062c\u0647 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a <a href=\"https:\/\/www.dztecs.com\/wellness\/no-not-deadlifts-this-underrated-exercise-strengthens-your-posterior-chain-and-improves-posture-using-just-your-bodyweight\/\">\u062a\u0641\u0639\u064a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629<\/a> \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0645\u064a\u062a\u0629\u060c \u0641\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u0627\u0633\u0628 \u0644\u0643. \u062a\u0633\u0645\u062d \u0644\u0643 \u062d\u0631\u0643\u0629 \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643 (hip hinge) \u0628\u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0639\u0644\u0649 \u0637\u0648\u0644 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u062c\u0633\u0645\u0643\u060c \u0648\u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 (posterior chain). \u0633\u062a\u0639\u0645\u0644 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0628\u062a\u0629 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0644\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0648\u0647\u064a \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0627\u0644\u0642\u0648\u0627\u0645 \u0627\u0644\u0635\u062d\u064a\u062d \u0648\u062d\u0645\u0627\u064a\u062a\u0643 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<\/p>\n<p><strong>\u0644\u0645\u0627\u0630\u0627\u061f<\/strong> \u062a\u062f\u0639\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0648\u062a\u0645\u0646\u062d \u0627\u0644\u0642\u0648\u0629 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p><strong>\u0642\u0648\u0629 \u0627\u0644\u0642\u0628\u0636\u0629<\/strong><\/p>\n<p>\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u064a\u064f\u0639\u062f \u062d\u0645\u0644 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0648\u0631\u0641\u0639\u0647\u0627 \u0645\u0645\u062a\u0627\u0632\u064b\u0627 \u0644\u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0648\u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u0642\u0628\u0636\u0629.<\/p>\n<p><strong>\u0644\u0645\u0627\u0630\u0627\u061f<\/strong> \u0647\u0644 \u062a\u0639\u0644\u0645 \u0623\u0646 <a href=\"https:\/\/www.dztecs.com\/wellness\/5-longevity-tests-everyone-over-50-should-try-can-you-pass-them-all\">\u0642\u0648\u0629 \u0627\u0644\u0642\u0628\u0636\u0629 \u0645\u0624\u0634\u0631 \u0631\u0626\u064a\u0633\u064a \u0644\u0637\u0648\u0644 \u0627\u0644\u0639\u0645\u0631<\/a>\u061f \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0647\u0645\u0627 \u0623\u064a\u0636\u064b\u0627 <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\u0645\u0627\u0631\u064a\u0646 \u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629<\/a>\u060c \u0648\u0633\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u064a \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646\u0647\u0645\u0627.<\/p>\n<p>\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0623\u0648\u0635\u064a \u0628\u0640 <strong>2-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 6-10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u062c\u0627\u0646\u0628<\/strong>.<\/p>\n<hr \/>\n<hr \/>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p><strong>\u0648\u062f\u0651\u0639 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629! \u0627\u0643\u062a\u0634\u0641 Gladiator Deadlift\u060c \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0644\u0645 \u062a\u062c\u0631\u0628\u0647 \u0628\u0639\u062f. \u0642\u0648\u0651\u0650 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0622\u0646!<\/strong><\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":10,"featured_media":2828,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[17,15],"class_list":["post-2827","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>\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064f\u0645\u064a\u062a\u0629 \u0644\u0644\u0645\u062d\u0627\u0631\u0628: \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0644\u0645 \u062a\u062c\u0631\u0628\u0647 \u0628\u0639\u062f<\/title>\n<meta name=\"description\" content=\"\u0648\u062f\u0651\u0639 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629! \u0627\u0643\u062a\u0634\u0641 Gladiator Deadlift\u060c \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0644\u0645 \u062a\u062c\u0631\u0628\u0647 \u0628\u0639\u062f. \u0642\u0648\u0651\u0650 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0622\u0646!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.dztecs.com\/wellness\/forget-standard-deadlifts-the-gladiator-deadlift-is-the-best-lower-body-move-youre-not-doing\/\" \/>\n<meta property=\"og:locale\" content=\"ar_AR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064f\u0645\u064a\u062a\u0629 \u0644\u0644\u0645\u062d\u0627\u0631\u0628: \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0644\u0645 \u062a\u062c\u0631\u0628\u0647 \u0628\u0639\u062f\" \/>\n<meta property=\"og:description\" content=\"\u0648\u062f\u0651\u0639 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629! \u0627\u0643\u062a\u0634\u0641 Gladiator Deadlift\u060c \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0644\u0645 \u062a\u062c\u0631\u0628\u0647 \u0628\u0639\u062f. \u0642\u0648\u0651\u0650 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0622\u0646!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.dztecs.com\/wellness\/forget-standard-deadlifts-the-gladiator-deadlift-is-the-best-lower-body-move-youre-not-doing\/\" \/>\n<meta property=\"og:site_name\" content=\"DzTecnium - Wellness\" \/>\n<meta property=\"article:published_time\" content=\"2026-08-28T07:48:12+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-08-28T11:09:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/qREBnRucXfVj7xDKgoPuLm-1200-80-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"675\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Hamza Mahmmoud\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u0643\u064f\u062a\u0628 \u0628\u0648\u0627\u0633\u0637\u0629\" \/>\n\t<meta name=\"twitter:data1\" content=\"Hamza Mahmmoud\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u0648\u0642\u062a \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u064f\u0642\u062f\u0651\u0631\" 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