{"id":3852,"date":"2026-09-10T23:02:53","date_gmt":"2026-09-10T20:02:53","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/forget-sit-ups-the-dying-turtle-is-my-new-favorite-core-exercise-heres-how-to-do-it\/"},"modified":"2026-09-11T10:34:36","modified_gmt":"2026-09-11T07:34:36","slug":"forget-sit-ups-the-dying-turtle-is-my-new-favorite-core-exercise-heres-how-to-do-it","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/forget-sit-ups-the-dying-turtle-is-my-new-favorite-core-exercise-heres-how-to-do-it\/","title":{"rendered":"\u0627\u0646\u0633\u064e \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646: &#8220;\u0627\u0644\u0633\u0644\u062d\u0641\u0627\u0629 \u0627\u0644\u0645\u062d\u062a\u0636\u0631\u0629&#8221; \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0645\u0641\u0636\u0644 \u0627\u0644\u062c\u062f\u064a\u062f\u060c \u0625\u0644\u064a\u0643 \u0627\u0644\u0637\u0631\u064a\u0642\u0629","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\u0633\u062a\u0647\u062f\u0641 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0644\u062d\u0641\u0627\u0629 \u0627\u0644\u0645\u062d\u062a\u0636\u0631\u0629\u060c \u0648\u0647\u0648 \u062a\u0637\u0648\u064a\u0631 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0634\u0631\u0629 \u0627\u0644\u0645\u064a\u062a\u0629\u060c \u062c\u0645\u064a\u0639 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0648\u0627\u0644\u0633\u0637\u062d\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0627\u0626\u0644\u0629 \u0648\u0639\u0636\u0644\u0627\u062a \u062b\u0646\u064a \u0627\u0644\u0648\u0631\u0643.<\/li>\n<li>\u062a\u0639\u062a\u0645\u062f \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0622\u0644\u064a\u0629 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u062a\u062d\u062f\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u064a\u064f\u0634\u0631\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0628\u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0642\u062f\u0631\u0629 \u062a\u062d\u0645\u0644 \u0642\u0648\u064a\u0629.<\/li>\n<li>\u0644\u0636\u0645\u0627\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0645\u0644\u062a\u0635\u0642\u064b\u0627 \u0628\u0627\u0644\u0623\u0631\u0636 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0642\u0644\u0644 \u0645\u062f\u0649 \u062d\u0631\u0643\u0629 \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0645\u062f\u0648\u062f\u064a\u0646 \u0625\u0630\u0627 \u0628\u062f\u0623 \u0638\u0647\u0631\u0643 \u0628\u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639.<\/li>\n<\/ul>\n<\/div>\n<p>\u064a\u064f\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0634\u0631\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 <a href=\"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\/\">\u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639<\/a>\u060c \u0641\u0647\u0648 \u064a\u0628\u0646\u064a \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0648\u0633\u0637 \u0627\u0644\u062c\u0633\u0645\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0638\u0644 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0645\u0639\u0638\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u062a\u062d\u0633\u064a\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0644\u0643\u0646 \u062a\u0628\u064a\u0646 \u0623\u0646 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u0637\u0648\u064a\u0631 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0634\u0631\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 \u0647\u064a \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 \u0643\u0627\u0626\u0646\u0627\u062a \u0623\u0643\u0628\u0631.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3997\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_70ff3cef.jpeg\" alt=\"\" width=\"1365\" height=\"768\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_70ff3cef.jpeg 1365w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_70ff3cef-300x169.jpeg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_70ff3cef-1024x576.jpeg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_70ff3cef-768x432.jpeg 768w\" sizes=\"auto, (max-width: 1365px) 100vw, 1365px\" \/>\u0644\u0645 \u0623\u0633\u0645\u0639 \u0642\u0637 \u0639\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0644\u062d\u0641\u0627\u0629 \u0627\u0644\u0645\u062d\u062a\u0636\u0631\u0629 \u0625\u0644\u0627 \u0642\u0628\u0644 \u0628\u0636\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0639\u0646\u062f\u0645\u0627 \u0642\u0645\u062a \u0628\u0647 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0645\u062d\u0627\u0648\u0644\u062a\u064a \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u062c\u0630\u0639 \u0645\u062f\u062a\u0647 12 \u062f\u0642\u064a\u0642\u0629 \u0644\u0639\u062f\u0627\u0621 \u0645\u062d\u062a\u0631\u0641. \u0648\u0628\u064a\u0646\u0645\u0627 \u0623\u062d\u0628 \u0627\u0644\u0633\u0644\u0627\u062d\u0641 \u0648\u0641\u0643\u0631\u0629 \u0645\u0648\u062a\u0647\u0627 \u062a\u0645\u0644\u0624\u0646\u064a \u0628\u0627\u0644\u062d\u0632\u0646\u060c \u0641\u0642\u062f \u0633\u062c\u0644\u062a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0643\u0648\u0627\u062d\u062f \u0644\u0623\u062f\u0631\u062c\u0647 \u0641\u064a \u062a\u062f\u0631\u064a\u0628\u0627\u062a\u064a \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644\u064a\u0629. \u064a\u064f\u0639\u0631\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 &#8220;\u0636\u063a\u0637 \u0627\u0644\u062d\u0634\u0631\u0629 \u0627\u0644\u0645\u064a\u062a\u0629&#8221;\u060c \u0648\u0647\u0648 \u0627\u0633\u0645 \u0623\u0642\u0644 \u0631\u0639\u0628\u064b\u0627 \u0628\u0642\u0644\u064a\u0644.<\/p>\n<p>\u0630\u0644\u0643 \u0644\u0623\u0646\u0647 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0634\u0631\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 \u0628\u062c\u0639\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u064b\u0627. \u0628\u0635\u0641\u062a\u064a \u0639\u062f\u0627\u0621\u064b \u0645\u0647\u0648\u0648\u0633\u064b\u0627\u060c \u0623\u0628\u062d\u062b \u062f\u0627\u0626\u0645\u064b\u0627 \u0639\u0646 \u062d\u0631\u0643\u0627\u062a <a href=\"https:\/\/www.dztecs.com\/wellness\/can-you-hold-a-60-second-farmers-carry-heres-what-it-says-about-your-health\/\">\u062a\u0639\u0632\u0632 \u0642\u0648\u0629 \u062a\u062d\u0645\u0644 \u0627\u0644\u062c\u0630\u0639<\/a>\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0646\u064a \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0647\u064a\u0626\u0629 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u064a \u0641\u064a \u0627\u0644\u0623\u062d\u062f\u0627\u062b \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0627\u0631\u0627\u062b\u0648\u0646\u0627\u062a\u060c \u0648\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u062a\u0639\u0645\u0644 \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\u060c \u0641\u0647\u0630\u0627 \u0623\u0641\u0636\u0644 \u0628\u0643\u062b\u064a\u0631.<\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0644\u062d\u0641\u0627\u0629 \u0627\u0644\u0645\u062d\u062a\u0636\u0631\u0629 \u064a\u0646\u0627\u0633\u0628 \u0647\u0630\u0627 \u0627\u0644\u0648\u0635\u0641 \u062a\u0645\u0627\u0645\u064b\u0627\u060c \u0648\u0623\u0639\u062a\u0642\u062f \u0623\u0646\u0647 <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\u0631\u064a\u0646 \u062c\u0630\u0639 \u0645\u0645\u062a\u0627\u0632 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u0648\u063a\u064a\u0631\u0647\u0645 \u0645\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646<\/a>\u060c \u0648\u0644\u0643\u0646 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u064a\u0645\u0643\u0646 \u0644\u0623\u064a \u0634\u062e\u0635 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0625\u0636\u0627\u0641\u062a\u0647 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0647 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a.<\/p>\n<h3>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0644\u062d\u0641\u0627\u0629 \u0627\u0644\u0645\u062d\u062a\u0636\u0631\u0629<\/h3>\n<div title=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0634\u0631\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 \u0645\u0639 \u0636\u063a\u0637 \u0627\u0644\u0631\u0643\u0628\u0629 - YouTube\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0634\u0631\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 \u0645\u0639 \u0636\u063a\u0637 \u0627\u0644\u0631\u0643\u0628\u0629 &#8211; YouTube<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3853\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/maxresdefault-8.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0634\u0631\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 \u0645\u0639 \u0636\u063a\u0637 \u0627\u0644\u0631\u0643\u0628\u0629 - YouTube\" width=\"1280\" height=\"720\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/maxresdefault-8.jpg 1280w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/maxresdefault-8-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/maxresdefault-8-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/maxresdefault-8-768x432.jpg 768w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><a href=\"https:\/\/youtu.be\/eJREbBDjNSU\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0634\u0627\u0647\u062f \u0639\u0644\u0649 YouTube<\/a><\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0644\u062d\u0641\u0627\u0629 \u0627\u0644\u0645\u062d\u062a\u0636\u0631\u0629 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0623\u0631\u0636\u064a \u062a\u0624\u062f\u064a\u0647 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643\u060c \u0644\u0630\u0627 \u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u0641\u0631\u062f \u0625\u062d\u062f\u0649 \u0623\u0641\u0636\u0644 \u062d\u0635\u0627\u0626\u0631 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0623\u062f\u0627\u0626\u0647. \u0641\u064a \u0627\u0644\u0641\u064a\u062f\u064a\u0648 \u0623\u0639\u0644\u0627\u0647\u060c \u064a\u0645\u0643\u0646\u0643 \u0645\u0634\u0627\u0647\u062f\u0629 \u062a\u0648\u0636\u064a\u062d \u0644\u0647 \u0645\u0646 \u0642\u0628\u0644 \u0628\u0631\u0627\u064a\u0646 \u0643\u064a\u0646\u0633\u0644\u0648\u060c \u062f\u0643\u062a\u0648\u0631 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0641\u064a Evolve Flagstaff.<\/p>\n<ol>\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0636\u063a\u0637 \u0628\u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u2014 \u0641\u0643\u0631 \u0641\u064a \u0633\u062d\u0628 \u0628\u0637\u0646\u0643 \u0646\u062d\u0648 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0630\u0644\u0643\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0645\u0644\u062a\u0635\u0642\u064b\u0627 \u0628\u0627\u0644\u0623\u0631\u0636 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0637\u0627\u0648\u0644\u0629 \u0648\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u0648\u0642\u0643.<\/li>\n<li>\u0627\u062f\u0641\u0639 \u0628\u0642\u0648\u0629 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u2014 \u0642\u0627\u0648\u0645 \u0647\u0630\u0627 \u0627\u0644\u062f\u0641\u0639 \u0628\u0631\u0643\u0628\u062a\u0643 \u0628\u062d\u064a\u062b \u062a\u0628\u0642\u0649 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0637\u0627\u0648\u0644\u0629.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062f\u0641\u0639 \u0628\u064a\u0646\u0645\u0627 \u062a\u062e\u0641\u0636 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u062e\u0644\u0641\u0643 \u0648\u062a\u0645\u062f \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u062d\u064a\u062b \u062a\u062d\u0648\u0645\u0627\u0646 \u0643\u0644\u062a\u0627 \u0627\u0644\u0623\u0637\u0631\u0627\u0641 \u0641\u0648\u0642 \u0627\u0644\u0623\u0631\u0636 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li>\n<li>\u0623\u0639\u062f \u0643\u0644\u062a\u0627 \u0627\u0644\u0623\u0637\u0631\u0627\u0641 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u062b\u0645 \u0627\u062e\u0641\u0636\u0647\u0645\u0627 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. \u0642\u0645 <a class=\"vfocused-internal-link\" title=\"\u0643\u0646\u062a \u0623\u0633\u062a\u064a\u0642\u0638 3 \u0641\u062c\u0631\u0627\u064b: \u062e\u0628\u064a\u0631\u0629 \u0641\u0646\u063a \u0634\u0648\u064a \u0643\u0634\u0641\u062a \u062d\u0644\u0627\u064b \u0628\u0640 5 \u062f\u0642\u0627\u0626\u0642 \u0644\u0646\u0648\u0645 \u0645\u062a\u0648\u0627\u0635\u0644 \u0628\u063a\u0631\u0641\u0629 \u0646\u0648\u0645\u064a\" href=\"https:\/\/www.dztecs.com\/wellness\/i-kept-waking-up-at-3-a-m-until-a-feng-shui-expert-noticed-3-things-wrong-with-my-bedroom-and-i-fixed-them-in-5-minutes\/\">\u0628\u0640 5<\/a>-10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u062c\u0627\u0646\u0628\u060c \u062b\u0645 \u0628\u062f\u0644 \u0648\u0642\u0645 \u0628\u0646\u0641\u0633 \u0627\u0644\u0634\u064a\u0621 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u060c \u0623\u0648 \u0627\u0639\u0645\u0644 \u0628\u0627\u0644\u0648\u0642\u062a\u060c \u0642\u0645 \u0628\u0640 20-30 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/li>\n<\/ol>\n<p>\u0644\u0642\u062f \u0648\u062c\u062f\u062a \u0623\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u062b\u0646\u0627\u0621 \u062e\u0641\u0636 \u0627\u0644\u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u064a\u0634\u0631\u0643 \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643 (core) \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644 \u0644\u0644\u063a\u0627\u064a\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u064a\u062c\u0628\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0635\u0639\u0628\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0646\u0642\u0644. \u0647\u0630\u0627 \u064a\u062c\u0639\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0644\u062d\u0641\u0627\u0629 \u0627\u0644\u0645\u062d\u062a\u0636\u0631\u0629 (dying turtle) \u062a\u0637\u0648\u0631\u064b\u0627 \u0645\u0645\u062a\u0627\u0632\u064b\u0627 \u0644\u0645\u0646 \u064a\u0634\u0639\u0631\u0648\u0646 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0634\u0631\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 (dead bugs).<\/p>\n<p>\u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0645\u0644\u062a\u0635\u0642\u064b\u0627 \u0628\u0627\u0644\u0623\u0631\u0636 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0644\u0630\u0627\u060c \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u0646\u0647 \u0628\u062f\u0623 \u064a\u0631\u062a\u0641\u0639\u060c \u0641\u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0642\u0635\u064a\u0631 \u0645\u062f\u0649 \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0644\u0630\u064a\u0646 \u062a\u062e\u0641\u0636\u0647\u0645\u0627.<\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0644\u062d\u0641\u0627\u0629 \u0627\u0644\u0645\u062d\u062a\u0636\u0631\u0629<\/h3>\n<p>\u0639\u0644\u0649 \u063a\u0631\u0627\u0631 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0634\u0631\u0629 \u0627\u0644\u0645\u064a\u062a\u0629\u060c \u064a\u0633\u062a\u0647\u062f\u0641 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0644\u062d\u0641\u0627\u0629 \u0627\u0644\u0645\u062d\u062a\u0636\u0631\u0629 \u062c\u0645\u064a\u0639 \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643 \u062a\u0642\u0631\u064a\u0628\u064b\u0627\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0627\u0644\u0645\u062b\u0628\u062a\u0629. \u064a\u0634\u0631\u0643 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0633\u0641\u0644\u064a\u0629\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0627\u0626\u0644\u0629 (obliques)\u060c \u0648\u064a\u0633\u062a\u0647\u062f\u0641 \u0623\u064a\u0636\u064b\u0627 \u0639\u0636\u0644\u0627\u062a \u062b\u0646\u064a \u0627\u0644\u0648\u0631\u0643 (hip flexors). \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 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0637\u0644\u0627\u0639 \u0639\u0644\u0649 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.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629\u060c \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u0630\u0644\u0643 \u0644\u0623\u0646\u0643 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062f\u0641\u0639 \u064a\u062f\u0643 \u0646\u062d\u0648 \u0631\u0643\u0628\u062a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n<p>\u0623\u062c\u062f \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0631\u0647\u0642 \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u064a \u0628\u0633\u0631\u0639\u0629 \u0623\u0643\u0628\u0631 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0634\u0631\u0629 \u0627\u0644\u0645\u064a\u062a\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629 \u0645\u0646 \u062d\u064a\u062b \u0627\u0644\u0648\u0642\u062a. \u0641\u0645\u062c\u0631\u062f \u0623\u062f\u0627\u0621 20 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628 \u064a\u0643\u0641\u064a \u0644\u062c\u0639\u0644 \u0639\u0636\u0644\u0627\u062a\u064a \u062a\u062d\u062a\u0631\u0642 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0644\u062d\u0641\u0627\u0629 \u0627\u0644\u0645\u062d\u062a\u0636\u0631\u0629.<\/p>\n<p>\u0643\u0645\u0627 \u0623\u0646 \u0641\u0639\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u0643 \u064a\u062c\u0639\u0644\u0643 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