{"id":3846,"date":"2026-09-10T22:58:18","date_gmt":"2026-09-10T19:58:18","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/im-a-personal-trainer-try-this-3-move-workout-to-build-a-strong-core-and-reduce-back-pain-after-50\/"},"modified":"2026-09-11T10:35:15","modified_gmt":"2026-09-11T07:35:15","slug":"im-a-personal-trainer-try-this-3-move-workout-to-build-a-strong-core-and-reduce-back-pain-after-50","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/im-a-personal-trainer-try-this-3-move-workout-to-build-a-strong-core-and-reduce-back-pain-after-50\/","title":{"rendered":"\u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a: 3 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0648\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0628\u0639\u062f \u0627\u0644\u0640 50","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\u062a\u0636\u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 &#8220;\u0627\u0644\u0631\u0641\u0639 \u0648\u0627\u0644\u062a\u062c\u0627\u0648\u0632&#8221;\u060c &#8220;\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u0644\u0645\u0633 \u0627\u0644\u0643\u0627\u062d\u0644 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u062a\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644&#8221;\u060c 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\u0628\u064a\u0646\u0645\u0627 \u064a\u0648\u0641\u0631 &#8220;\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u0644\u0645\u0633 \u0627\u0644\u0643\u0627\u062d\u0644&#8221; \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u064a\u064f\u0639\u062f &#8220;\u0627\u0644\u0647\u0648\u0644\u0648 \u0647\u0648\u0644\u062f \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646&#8221; \u0645\u0645\u062a\u0627\u0632\u064b\u0627 \u0644\u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0628\u062a\u0623\u062b\u064a\u0631 \u0645\u0646\u062e\u0641\u0636 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/li>\n<li>\u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a 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\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: 3 \u062d\u0631\u0643\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u062a\u0647\u0627 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646<\/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>\u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0646\u062e\u0644\u0637 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629 \u0648\u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0645\u0628\u0627\u0634\u0631\u0629\u060c \u0644\u0643\u0646\u0643 \u0644\u0633\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0625\u0631\u0647\u0627\u0642 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0627\u0644\u0645\u062a\u0643\u0631\u0631\u0629 \u0644\u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0627\u0633\u064a\u0629 \u0642\u0648\u064a\u0629 \u0648\u0645\u0633\u062a\u0642\u0631\u0629. \u0641\u0627\u0644\u0645\u0648\u0627\u0638\u0628\u0629\u060c \u0648\u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a\u0629 \u0644\u0644\u062d\u0645\u0644\u060c \u0648\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 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https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_74248333-300x169.jpeg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_74248333-1024x576.jpeg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_74248333-768x432.jpeg 768w\" sizes=\"auto, (max-width: 1365px) 100vw, 1365px\" \/>\u0648\u0644\u0643\u0646 \u0645\u0627 \u0647\u064a \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062d\u062f\u064a\u062f\u064b\u0627\u061f \u062d\u0633\u0646\u064b\u0627\u060c \u0644\u0627 \u064a\u0648\u062c\u062f \u0646\u0647\u062c \u0648\u0627\u062d\u062f \u064a\u0646\u0627\u0633\u0628 \u0627\u0644\u062c\u0645\u064a\u0639\u060c \u0648\u0644\u0643\u0646 <a href=\"https:\/\/www.dztecs.com\/wellness\/im-a-personal-trainer-for-seniors-and-these-are-the-4-no-equipment-exercises-i-give-to-beginners-over-60\/\">\u0643\u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a<\/a>\u060c 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\u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n<p>\u0623\u062f\u0646\u0627\u0647\u060c \u0633\u0623\u0648\u0636\u062d \u0644\u0643 \u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062b\u0644\u0627\u062b \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0648\u0627\u0644\u062b\u0628\u0627\u062a. \u0648\u0645\u0646 \u0627\u0644\u0645\u0641\u064a\u062f \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0625\u062d\u062f\u0649 \u0623\u0641\u0636\u0644 \u062d\u0635\u0627\u0626\u0631 \u0627\u0644\u064a\u0648\u063a\u0627.<\/p>\n<p><em>\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0623\u0644\u0645 <a class=\"vfocused-internal-link\" title=\"\u0645\u062f\u0631\u0628\u0629 \u0642\u0648\u0629 \u062a\u0643\u0634\u0641: 9 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0648\u062b\u0628\u0627\u062a\u0647 \u0641\u064a \u0623\u064a \u0639\u0645\u0631\" href=\"https:\/\/www.dztecs.com\/wellness\/i-asked-an-expert-strength-coach-how-to-build-core-strength-and-stability-at-any-age-she-shared-this-simple-workout-of-9-bodyweight-exercises\/\">\u0641\u064a \u0623\u064a<\/a> \u0648\u0642\u062a\u060c \u062a\u0648\u0642\u0641 \u0648\u0627\u0633\u062a\u0631\u062d. \u0648\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\u0648 \u0643\u0646\u062a\u0650 \u062d\u0627\u0645\u0644\u064b\u0627 \u0623\u0648 \u0641\u064a \u0641\u062a\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c \u0641\u0623\u0646\u0635\u062d\u0643 \u0628\u0637\u0644\u0628 \u0627\u0644\u0645\u0634\u0648\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0628\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/em><\/p>\n<h2 id=\"section-1\">\u0634\u0627\u0647\u062f: 3 \u062d\u0631\u0643\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u062a\u0647\u0627 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646<\/h2>\n<p>\u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0648\u064a\u0629 \u0639\u0644\u0649 \u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u062a\u0639\u0645\u0644 \u0636\u062f \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629. \u0648\u0627\u0644\u0646\u062a\u064a\u062c\u0629\u061f \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0627\u0633\u064a\u0629 \u0623\u0642\u0648\u0649. \u0623\u0636\u0641 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062b\u0642\u0629 \u0641\u064a \u0623\u062f\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0627\u062a.<\/p>\n<p><strong>\u0627\u0644\u0631\u0648\u062a\u064a\u0646:<\/strong> 50 \u062b\u0627\u0646\u064a\u0629 \u0639\u0645\u0644\u060c 10 \u062b\u0648\u0627\u0646\u064d \u0631\u0627\u062d\u0629\u060c 5 \u062c\u0648\u0644\u0627\u062a. \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0623\u0648 \u062a\u0642\u0644\u064a\u0644 \u0639\u062f\u062f \u0627\u0644\u062c\u0648\u0644\u0627\u062a \u062d\u0633\u0628 \u0642\u062f\u0631\u062a\u0643.<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0631\u0641\u0639 \u0648\u0627\u0644\u062a\u062c\u0627\u0648\u0632 (Up and overs): <\/strong>\u0627\u062c\u0644\u0633 \u0648\u0633\u0627\u0642\u0627\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0623\u0645\u0627\u0645\u0643 \u0648\u0636\u0639 \u0643\u062a\u0644\u0629 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0642\u0644\u064a\u0644\u0627\u064b. \u0636\u0639 \u064a\u062f\u064a\u0643 \u0628\u062c\u0627\u0646\u0628 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0625\u0636\u0627\u0641\u064a\u060c \u0623\u0648 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u062f\u064a. \u0642\u0645 \u0628\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643 \u0648\u0627\u0633\u062d\u0628 \u0633\u0631\u062a\u0643 \u0644\u0644\u062f\u0627\u062e\u0644\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0635\u062f\u0631\u0643 \u0645\u0631\u0641\u0648\u0639\u064b\u0627 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627. \u0628\u062a\u062d\u0643\u0645\u060c \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0641\u0648\u0642 \u0627\u0644\u0643\u062a\u0644\u0629 \u062b\u0645 \u0623\u0646\u0632\u0644\u0647\u0645\u0627 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. \u0642\u0645 \u0628\u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0642\u0644\u064a\u0644\u0627\u064b \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0641\u0648\u0642 \u0627\u0644\u0643\u062a\u0644\u0629 \u0623\u0648 \u0627\u0644\u0648\u0632\u0646\u060c \u0645\u0639 \u0625\u0634\u0631\u0627\u0643 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062e\u0635\u0631.<\/li>\n<li><strong>\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u0644\u0645\u0633 \u0627\u0644\u0643\u0627\u062d\u0644 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u062a\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644 (Plank-downward dog taps)<\/strong>: \u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0645\u0631\u062a\u0641\u0639 \u0645\u0639 \u0645\u062d\u0627\u0630\u0627\u0629 \u0643\u062a\u0641\u064a\u0643 \u0641\u0648\u0642 \u0645\u0639\u0635\u0645\u064a\u0643 \u0648\u0645\u0624\u062e\u0631\u062a\u0643 \u0628\u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u064a\u0643. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643 \u0648\u0633\u062d\u0628 \u0633\u0631\u062a\u0643 \u0644\u0644\u062f\u0627\u062e\u0644. \u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0644\u062e\u0644\u0641 \u0644\u062a\u062a\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u062a\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644\u060c \u062b\u0645 \u0627\u0644\u0645\u0633 \u0643\u0627\u062d\u0644\u0643 \u0627\u0644\u0645\u0639\u0627\u0643\u0633 \u0628\u064a\u062f \u0648\u0627\u062d\u062f\u0629. \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u060c \u062b\u0645 \u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li>\n<li><strong>\u0627\u0644\u0647\u0648\u0644\u0648 \u0647\u0648\u0644\u062f \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 (Hollow hold leg raises)<\/strong>: \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643. \u0642\u0645 \u0628\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643\u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0644\u062a\u0634\u0643\u064a\u0644 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0647\u064a\u0626\u0629 \u0645\u0648\u0632\u0629. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0642\u0646\u0643 \u0645\u0637\u0648\u064a\u0629 \u0644\u0644\u062f\u0627\u062e\u0644\u060c \u0648\u062d\u0627\u0648\u0644 \u0631\u0641\u0639 \u0643\u062a\u0641\u064a\u0643 \u0639\u0646 \u0627\u0644\u0633\u062c\u0627\u062f\u0629\u060c \u0648\u0627\u062c\u0639\u0644 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0634\u062f\u0648\u062f\u0629\u060c \u0648\u0627\u062f\u0641\u0639 \u062d\u0648\u0636\u0643 \u0644\u0644\u062f\u0627\u062e\u0644 \u0642\u0644\u064a\u0644\u0627\u064b. \u062a\u062c\u0646\u0628 \u062a\u0642\u0648\u0633 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u062a\u0646\u0641\u0633 \u0628\u0627\u062a\u062c\u0627\u0647 \u0628\u0637\u0646\u0643. \u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f\u060c \u0627\u0628\u062f\u0623 \u0628\u0631\u0641\u0639 \u0648\u062e\u0641\u0636 \u0633\u0627\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u062f\u0648\u0646 \u0623\u0646 \u062a\u0644\u0627\u0645\u0633 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<\/ul>\n<h2 id=\"section-2\">\u0645\u0627 \u0647\u064a \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u061f<\/h2>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3847\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/HCR5YvfinR9zDhhzfAs9Bh-2-scaled.jpg\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u0645\u0633\u0646\u0629 \u062a\u0628\u062a\u0633\u0645 \u0639\u0644\u0649 \u0633\u062c\u0627\u062f\u0629 \u062a\u0645\u0631\u064a\u0646\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/HCR5YvfinR9zDhhzfAs9Bh-2-scaled.jpg 2560w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/HCR5YvfinR9zDhhzfAs9Bh-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/HCR5YvfinR9zDhhzfAs9Bh-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/HCR5YvfinR9zDhhzfAs9Bh-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/HCR5YvfinR9zDhhzfAs9Bh-2-1536x864.jpg 1536w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/HCR5YvfinR9zDhhzfAs9Bh-2-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n<p>\u064a\u0642\u062f\u0645 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0627\u0626\u062f\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0642\u0644\u064a\u0644\u0627\u064b. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646\u060c \u0641\u0642\u062f \u064a\u0647\u0645\u0643 \u0627\u0644\u0627\u0637\u0644\u0627\u0639 \u0639\u0644\u0649 4 \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0648\u0645\u064a\u0629 \u0644\u0645\u0646 \u062a\u062c\u0627\u0648\u0632\u0648\u0627 \u0627\u0644\u0633\u062a\u064a\u0646 \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0644\u0645\u0639\u062f\u0627\u062a.<\/p>\n<p><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0639 \u0648\u0627\u0644\u062a\u062c\u0627\u0648\u0632<\/strong> \u0645\u0645\u062a\u0627\u0632 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0645\u0627\u0626\u0644\u0629 (obliques)\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0645\u062b\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0633\u062a\u0639\u0631\u0636\u0629 \u0627\u0644\u0628\u0637\u0646\u064a\u0629 (transverse abdominis) \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0643\u062d\u0632\u0627\u0645 \u062a\u062b\u0628\u064a\u062a\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u062b\u0646\u064a\u0627\u062a \u0627\u0644\u0648\u0631\u0643. \u0628\u064a\u0646\u0645\u0627 \u062a\u0631\u0641\u0639 \u0648\u062a\u062e\u0641\u0636 \u0633\u0627\u0642\u064a\u0643\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643 \u0628\u062c\u062f \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0648\u0631\u0643\u064a\u0643\u060c \u062f\u0648\u0646 \u0625\u064a\u0630\u0627\u0621 \u0638\u0647\u0631\u0643. \u0644\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u062d\u0648\u0644 \u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631\u060c \u064a\u0645\u0643\u0646\u0643 \u0642\u0631\u0627\u0621\u0629 <a href=\"https:\/\/www.dztecs.com\/wellness\/im-fixing-my-desk-posture-without-doing-a-single-back-exercise-heres-the-foot-mobility-trick-a-neurosurgeon-taught-me\/\">\u062e\u062f\u0639\u0629 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0646 \u062c\u0631\u0627\u062d \u0623\u0639\u0635\u0627\u0628<\/a>. \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062f\u0648\u0631\u0627\u0646\u064a\u0629 \u0637\u0631\u064a\u0642\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u062e\u0635\u0631\u0643\u060c \u0645\u0645\u0627 \u0633\u064a\u0633\u0627\u0639\u062f \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u063a\u0648\u0628\u0629. \u062d\u0627\u0648\u0644 \u062a\u062c\u0646\u0628 \u0623\u0646 \u062a\u062a\u0648\u0644\u0649 \u0648\u0631\u0643\u064a\u0643 \u0642\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n<p><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u0644\u0645\u0633 \u0627\u0644\u0643\u0627\u062d\u0644 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u062a\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644<\/strong> \u064a\u0648\u0641\u0631 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631\u060c \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 (\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645)\u060c \u0627\u0644\u062c\u0630\u0639\u060c \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646. \u0628\u064a\u0646\u0645\u0627 \u062a\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0644\u062e\u0644\u0641\u060c \u0644\u0627\u062d\u0638 \u0627\u0644\u062a\u0645\u062f\u062f \u0628\u064a\u0646\u0645\u0627 \u064a\u0628\u0646\u064a \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0642\u0648\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u062b\u0627\u0628\u062a (isometric muscular contraction). \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0644\u0645\u0633 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062b\u0628\u0627\u062a \u0648\u064a\u062c\u0628\u0631 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u063a\u0648\u0628 \u0641\u064a\u0647\u060c \u0645\u0639 \u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0627\u0626\u0644\u0629 \u0628\u0644\u0637\u0641.<\/p>\n<p><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0644\u0648 \u0647\u0648\u0644\u062f \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/strong> \u0647\u0648 \u0623\u062d\u062f \u062a\u0645\u0627\u0631\u064a\u0646\u064a \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062a\u062f\u0631\u064a\u0628 \u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0630\u0639. \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u0644\u0647\u0627\u0645 <a href=\"https:\/\/www.dztecs.com\/wellness\/even-now-at-46-i-feel-super-strong-gisele-bundchen-says-these-5-slow-intentional-pilates-exercises-built-her-core\/\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u0633 \u062c\u064a\u0632\u064a\u0644 \u0628\u0648\u0646\u062f\u0634\u0646<\/a>. \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u064a\u0639\u0646\u064a \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u062b\u0627\u0628\u062a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0623\u062b\u064a\u0631 \u0645\u0646\u062e\u0641\u0636 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u062d\u064a\u062b \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u062f \u062f\u0648\u0646 \u062a\u0642\u0648\u0633 \u0638\u0647\u0631\u0643 \u0648\u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0646\u0641\u0633\u0643. \u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629\u060c \u064a\u0639\u062a\u0628\u0631 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0625\u0636\u0627\u0641\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u062d\u0632\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u062c\u0630\u0639.<\/p>\n<figure>\n<blockquote><p>\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0642\u062f\u0645 \u0641\u0627\u0626\u062f\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0642\u0644\u064a\u0644\u0627\u064b.<\/p><\/blockquote>\n<\/figure>\n<p>\u062a\u062d\u0643\u0645 \u062c\u064a\u062f\u064b\u0627 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0648\u0627\u0633\u062a\u0641\u062f \u0645\u0646\u0647\u0627 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629\u060c \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u0633\u0631\u0639 \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u062c\u0631\u0628\u0629 \u0628\u0625\u0636\u0627\u0641\u0629 \u0623\u0648\u0632\u0627\u0646 \u0623\u0648 \u0645\u0639\u062f\u0627\u062a. \u0623\u0646\u0627 \u0639\u0627\u062f\u0629\u064b 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\u0644\u0648\u062d\u064a \u0627\u0644\u0643\u062a\u0641 \u0645\u0639\u064b\u0627 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0641\u062a\u062d \u0635\u062f\u0631\u0643 \u0648\u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0648\u0633\u0637\u0649 \u0648\u0627\u0644\u0639\u0644\u0648\u064a\u0629.<\/p>\n<p>\u062c\u0631\u0628 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0648\u0623\u062e\u0628\u0631\u0646\u0627 \u0639\u0646 \u062a\u062c\u0631\u0628\u062a\u0643 \u0641\u064a \u0627\u0644\u062a\u0639\u0644\u064a\u0642\u0627\u062a.<\/p>\n<hr \/>\n<hr \/>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>\u062c\u0631\u0628 \u0631\u0648\u062a\u064a\u0646 \u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u0628\u0640 3 \u062d\u0631\u0643\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 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