{"id":3947,"date":"2026-09-11T00:07:51","date_gmt":"2026-09-10T21:07:51","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/im-a-personal-trainer-for-seniors-here-is-the-one-workout-i-make-every-client-over-50-do\/"},"modified":"2026-09-11T10:17:43","modified_gmt":"2026-09-11T07:17:43","slug":"im-a-personal-trainer-for-seniors-here-is-the-one-workout-i-make-every-client-over-50-do","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/im-a-personal-trainer-for-seniors-here-is-the-one-workout-i-make-every-client-over-50-do\/","title":{"rendered":"\u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a: \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f \u064a\u064e\u0637\u0644\u0628\u0647 \u0645\u0646 \u0643\u0644 \u0639\u0645\u064a\u0644 \u062a\u062c\u0627\u0648\u0632 \u0639\u0645\u0631\u0647 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\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u0645\u0646 \u062a\u062c\u0627\u0648\u0632\u0648\u0627 \u0627\u0644\u062e\u0645\u0633\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u0636\u0645\u0646 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0643\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0627\u0644\u0645\u0641\u0635\u0644\u0629 \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639.<\/li>\n<li>\u0627\u0628\u062f\u0623 \u0628\u062f\u0627\u0626\u0631\u0629 \u062a\u062f\u0631\u064a\u0628 \u0642\u0648\u0629 \u0633\u0631\u064a\u0639\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 \u062b\u0644\u0627\u062b \u062f\u0648\u0627\u0626\u0631\u060c \u0643\u0644 \u0645\u0646\u0647\u0627 \u0628\u062b\u0644\u0627\u062b\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0624\u062f\u0649 \u0644\u0645\u062f\u0629 40 \u062b\u0627\u0646\u064a\u0629 \u062a\u0644\u064a\u0647\u0627 20 \u062b\u0627\u0646\u064a\u0629 \u0631\u0627\u062d\u0629.<\/li>\n<li>\u062a\u0634\u0645\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u062a\u0631\u062d\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0628\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u060c \u0648\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0634\u0631\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 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\u064a\u0628\u062f\u0623 \u0627\u0644\u0628\u0627\u0644\u063a\u0648\u0646 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0645\u0627 \u0628\u064a\u0646 3-8% \u0645\u0646 \u0643\u062a\u0644\u062a\u0647\u0645 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0643\u0644 \u0639\u0642\u062f\u060c \u0648\u0647\u064a \u0639\u0645\u0644\u064a\u0629 \u062a\u064f\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 \u0627\u0644\u0633\u0627\u0631\u0643\u0648\u0628\u064a\u0646\u064a\u0627 (Sarcopenia)\u060c \u0648\u062a\u062a\u0633\u0627\u0631\u0639 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0628\u0639\u062f \u0633\u0646 \u0627\u0644\u0633\u062a\u064a\u0646.<\/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\/09\/u74wv3SZSTWPcv2J4fBgWi-2120-80-1.jpg\" alt=\"\u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a: \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f \u064a\u0637\u0644\u0628\u0647 \u0645\u0646 \u0643\u0644 \u0639\u0645\u064a\u0644 \u062a\u062c\u0627\u0648\u0632 50\" width=\"2120\" height=\"1192\" \/><\/div>\n<p>\u064a\u0645\u0643\u0646 \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u062a\u0633\u062a\u062e\u062f\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637\u060c \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627\u060c \u0648\u0628\u0646\u0627\u0621 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0633\u062a\u0642\u0631\u0627\u0631\u0643 \u0648\u062a\u0648\u0627\u0632\u0646\u0643 \u0627\u0644\u0639\u0627\u0645 \u0644\u0645\u0646\u0639 \u0627\u0644\u0633\u0642\u0648\u0637. <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\u0645\u0627\u0631\u064a\u0646 \u0625\u0636\u0627\u0641\u064a\u0629 \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\u062e\u0645\u0633\u064a\u0646\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0637\u0644\u0627\u0639 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644<\/a>.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u064b\u0627 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0623\u0648 \u062a\u0639\u0648\u062f \u0625\u0644\u064a\u0647\u0627 \u0628\u0639\u062f \u0641\u062a\u0631\u0629 \u0627\u0646\u0642\u0637\u0627\u0639 \u0637\u0648\u064a\u0644\u0629\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0645\u0639\u0631\u0641\u0629 \u0645\u0646 \u0623\u064a\u0646 \u062a\u0628\u062f\u0623. \u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638\u060c \u0644\u0642\u062f \u0648\u0635\u0644\u062a \u0625\u0644\u0649 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0635\u062d\u064a\u062d. \u0633\u0623\u0644\u062a\u064f \u0627\u0644\u0645\u062f\u0631\u0628\u0629 \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u0629 \u0648\u0645\u062f\u0631\u0628\u0629 \u0627\u0644\u0642\u0648\u0629 Amy Kiser Schemper\u060c \u0627\u0644\u062a\u064a \u0644\u062f\u064a\u0647\u0627 \u062e\u0628\u0631\u0629 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0645\u0639 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646\u060c \u0639\u0646 \u062a\u0645\u0631\u064a\u0646 \u0628\u0633\u064a\u0637 \u062a\u0639\u0637\u064a\u0647 \u0644\u0639\u0645\u0644\u0627\u0626\u0647\u0627 \u0627\u0644\u0630\u064a\u0646 \u062a\u0632\u064a\u062f \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0639\u0646 50 \u0639\u0627\u0645\u064b\u0627. \u062a\u0627\u0628\u0639 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f.<\/p>\n<p>\u0644\u0644\u062a\u0630\u0643\u064a\u0631\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0639\u0627\u0641\u0649 \u062d\u0627\u0644\u064a\u064b\u0627 \u0645\u0646 \u0625\u0635\u0627\u0628\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u062c\u064a\u062f \u062f\u0627\u0626\u0645\u064b\u0627 \u0637\u0644\u0628 \u0646\u0635\u064a\u062d\u0629 \u0634\u062e\u0635\u064a\u0629 \u0645\u0646 \u0645\u062d\u062a\u0631\u0641 \u0645\u0624\u0647\u0644 \u0642\u0628\u0644 \u062a\u062c\u0631\u0628\u0629 \u0623\u064a \u0634\u064a\u0621 \u062c\u062f\u064a\u062f. \u0648\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u0644\u0645 \u062d\u0627\u062f \u0641\u064a \u0623\u064a \u0648\u0642\u062a\u060c \u062a\u0648\u0642\u0641 \u0641\u0648\u0631\u064b\u0627.<\/p>\n<p><strong>\u0639\u0646 \u0627\u0644\u0645\u064f\u062f\u0631\u0628: Amy Kiser Schemper<\/strong><\/p>\n<p>Amy Kiser Schemper \u0647\u064a \u0645\u062f\u0631\u0628\u0629 \u0634\u062e\u0635\u064a\u0629\u060c \u0648\u0645\u062f\u0631\u0628\u0629 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0645\u062a\u062e\u0635\u0635\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0648\u0645\u0627 \u0628\u0639\u062f\u0647\u0627\u060c \u0648\u0644\u062f\u064a\u0647\u0627 15 \u0639\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u062e\u0628\u0631\u0629 \u0641\u064a \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062b\u0642\u0629 \u0648\u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0645 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0647\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u064a. \u0648\u0647\u064a \u062d\u0627\u0635\u0644\u0629 \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 \u0627\u0644\u0645\u0627\u062c\u0633\u062a\u064a\u0631 \u0641\u064a \u0639\u0644\u0648\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646 Concordia University Chicago\u060c \u0648\u062f\u0631\u062c\u062a\u064a\u0646 \u062c\u0627\u0645\u0639\u064a\u062a\u064a\u0646 \u0645\u0646 Virginia Tech\u060c \u0648\u0647\u064a \u0645\u0624\u0633\u0633\u0629 BodyFit by Amy\u060c \u0648\u0647\u0648 \u0645\u062c\u062a\u0645\u0639 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u0648\u0642\u0646\u0627\u0629 \u0639\u0644\u0649 YouTube \u062a\u0636\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0646\u0635\u0641 \u0645\u0644\u064a\u0648\u0646 \u0645\u0634\u062a\u0631\u0643 \u0641\u064a 180 \u062f\u0648\u0644\u0629. \u0648\u062a\u0639\u0645\u0644 \u0645\u0633\u062a\u0634\u0627\u0631\u0629 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0644\u062f\u0649 <a href=\"https:\/\/bowflex.co.uk\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">BowFlex<\/a>.<\/p>\n<h2>\u0645\u0627 \u0647\u0648 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/h2>\n<p>\u062a\u0642\u0648\u0644 Schemper: &#8220;\u0645\u0639 \u062a\u0642\u062f\u0645\u0646\u0627 \u0641\u064a \u0627\u0644\u0639\u0645\u0631\u060c \u0643\u0644 \u062d\u0631\u0643\u0629 \u0645\u0647\u0645\u0629\u060c \u0644\u0643\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d&#8221;. \u0648\u062a\u0636\u064a\u0641: &#8220;\u0623\u0648\u0635\u064a \u0628\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u0636\u0645\u0646 \u0623\u0646\u0645\u0627\u0637 \u062d\u0631\u0643\u062a\u0646\u0627 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629: \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (squat)\u060c \u0627\u0644\u0645\u0641\u0635\u0644\u0629 (hinge)\u060c \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 (lunge)\u060c \u062f\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 (upper body push)\u060c \u0633\u062d\u0628 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 (upper body pull)\u060c \u0648\u0627\u0644\u062f\u0648\u0631\u0627\u0646 (rotation). \u0625\u0644\u064a\u0643 \u062f\u0627\u0626\u0631\u0629 \u062a\u062f\u0631\u064a\u0628 \u0642\u0648\u0629 \u0633\u0631\u064a\u0639\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062d\u0631\u0629 (\u0627\u0644\u062f\u0645\u0628\u0644) \u0623\u0648 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.&#8221; \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0637\u0644\u0627\u0639 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0639\u062f\u064a\u0644 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0647\u0646\u0627.<\/p>\n<p>\u062a\u062a\u0643\u0648\u0646 \u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0645\u0646 \u062b\u0644\u0627\u062b \u062f\u0648\u0627\u0626\u0631\u060c \u062a\u062d\u062a\u0648\u064a \u0643\u0644 \u062f\u0627\u0626\u0631\u0629 \u0639\u0644\u0649 \u062b\u0644\u0627\u062b\u0629 \u062a\u0645\u0627\u0631\u064a\u0646. \u0648\u062a\u0648\u0635\u064a Schemper \u0628\u0623\u062f\u0627\u0621 <strong>\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 40 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629<\/strong>. \u0643\u0631\u0631 \u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<h3>\u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u0649<\/h3>\n<figure><strong><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3985\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_318f5aa3.jpeg\" alt=\"\" width=\"1365\" height=\"768\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_318f5aa3.jpeg 1365w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_318f5aa3-300x169.jpeg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_318f5aa3-1024x576.jpeg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_318f5aa3-768x432.jpeg 768w\" sizes=\"auto, (max-width: 1365px) 100vw, 1365px\" \/><\/strong><\/figure>\n<ul>\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squat)<\/strong>: \u0642\u0641 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u0627\u0646 \u0628\u0645\u0633\u0627\u0641\u0629 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0644\u0644\u062e\u0627\u0631\u062c \u0642\u0644\u064a\u0644\u064b\u0627. \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643 \u0648\u0627\u062c\u0644\u0633 \u0628\u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0644\u0644\u0623\u0633\u0641\u0644 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0635\u062f\u0631\u0643 \u0645\u0631\u0641\u0648\u0639\u064b\u0627. \u0627\u062f\u0641\u0639 \u0628\u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649. \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 <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\/\">\u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/a> \u0641\u0642\u0637\u060c \u0623\u0648 \u0645\u0639 \u062d\u0645\u0644 \u0623\u0648\u0632\u0627\u0646 (\u062f\u0627\u0645\u0628\u0644\u0632) \u0628\u062c\u0627\u0646\u0628\u0643.<\/li>\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0628\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 (Bent-over row):<\/strong> \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\u060c \u062b\u0645 \u0627\u0646\u062d\u0646\u0650 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643. \u062f\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u062a\u062a\u062f\u0644\u064a\u0627\u0646 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a\u060c \u062b\u0645 \u0627\u0633\u062d\u0628 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0646\u062d\u0648 \u0648\u0631\u0643\u064a\u0643 \u0648\u0645\u0631\u0641\u0642\u064a\u0643 \u0646\u062d\u0648 \u0642\u0641\u0635\u0643 \u0627\u0644\u0635\u062f\u0631\u064a\u060c \u0645\u0639 \u0636\u0645 \u0644\u0648\u062d\u064a \u0627\u0644\u0643\u062a\u0641 \u0645\u0639\u064b\u0627. \u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0628\u0637\u0621 \u0648\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0634\u0631\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 (Dead bug)<\/strong>: \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u0648\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 (\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0627\u0648\u0644\u0629). \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643\u060c \u062b\u0645 \u0645\u062f \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0639\u0627\u0643\u0633\u062a\u064a\u0646 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636. \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0628\u062f\u0651\u0644 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0637\u0644\u0627\u0639 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 <a class=\"vfocused-internal-link\" title=\"\u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646: 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\" 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\/\">\u0644\u0645\u0646 \u062a\u062c\u0627\u0648\u0632\u0648\u0627<\/a> \u0627\u0644\u062e\u0645\u0633\u064a\u0646.<\/li>\n<\/ul>\n<h3>\u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629<\/h3>\n<figure><strong><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3984\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_6f249a61.jpeg\" alt=\"\" width=\"1365\" height=\"768\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_6f249a61.jpeg 1365w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_6f249a61-300x169.jpeg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_6f249a61-1024x576.jpeg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_6f249a61-768x432.jpeg 768w\" sizes=\"auto, (max-width: 1365px) 100vw, 1365px\" \/><\/strong><\/figure>\n<ul>\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0623\u0631\u0636\u064a\u0629 (Deadlift):<\/strong> \u0642\u0641 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u0627\u0646 \u0628\u0645\u0633\u0627\u0641\u0629 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627. \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643\u060c \u0648\u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641\u060c \u0648\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u064b\u0627 \u0628\u064a\u0646\u0645\u0627 \u062a\u0646\u062d\u0646\u064a \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0633\u0627\u0642\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0632\u0648\u0644. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u0627\u0633\u062d\u0628 \u0643\u062a\u0641\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0628\u0644\u0637\u0641. \u0627\u062f\u0641\u0639 \u0628\u0642\u062f\u0645\u064a\u0643 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0644\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0635\u062f\u0631 (Chest press): <\/strong>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u062d\u0635\u064a\u0631\u0629 \u0623\u0648 \u0645\u0642\u0639\u062f \u0645\u0639 \u062a\u062b\u0628\u064a\u062a \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0636\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u062c\u0627\u0646\u0628\u064a\u064b\u0627 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0648\u062a\u0648\u062c\u064a\u0647\u0647\u0645\u0627 \u0642\u0644\u064a\u0644\u064b\u0627 \u0646\u062d\u0648 \u062c\u0630\u0639\u0643. \u0627\u062f\u0641\u0639 \u0627\u0644\u062f\u0627\u0645\u0628\u0644\u0632 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u0648\u0646\u062d\u0648 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0630\u0631\u0627\u0639\u0627\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646. \u0627\u062e\u0641\u0636 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0628\u0637\u0621 \u0648\u062a\u062d\u0643\u0645\u060c \u062b\u0645 \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 (Plank)<\/strong>: \u0627\u0628\u062f\u0623 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u064a\u0631\u0629 \u0645\u0633\u062a\u0646\u062f\u064b\u0627 \u0639\u0644\u0649 \u0633\u0627\u0639\u062f\u064a\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0639\u062f\u064a\u0644 \u0628\u0627\u0644\u0628\u0642\u0627\u0621 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643. \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643 \u0648\u0627\u0635\u0646\u0639 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643 \u0639\u0628\u0631 \u0648\u0631\u0643\u064a\u0643. \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643\u060c \u0648\u0643\u0630\u0644\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0627\u0644\u0638\u0647\u0631\u060c \u0645\u0639 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0639\u062f\u0645 \u062d\u0628\u0633 \u0623\u0646\u0641\u0627\u0633\u0643. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0648\u0631\u0643\u064a\u0643 \u0645\u0633\u062a\u0648\u064a\u064a\u0646 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0631\u0647\u0644 \u0623\u0648 \u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u0645\u0641\u0631\u0637. \u062a\u0646\u0641\u0633 \u0628\u062b\u0628\u0627\u062a \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u062f \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u062c\u0633\u0645\u0643. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0639\u062f <a href=\"https:\/\/www.dztecs.com\/wellness\/i-asked-a-yoga-instructor-for-a-single-pose-thatll-help-me-build-deep-core-strength-and-balance-heres-what-she-recommended\/\">\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u0642\u0648\u0629 \u0627\u0644\u062c\u0630\u0639<\/a> \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/li>\n<\/ul>\n<h3>\u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629<\/h3>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3951\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/eRdThbvJNndJfkdf8Upck7-2-scaled.jpg\" alt=\"\u0631\u062c\u0644 \u064a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/eRdThbvJNndJfkdf8Upck7-2-scaled.jpg 2560w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/eRdThbvJNndJfkdf8Upck7-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/eRdThbvJNndJfkdf8Upck7-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/eRdThbvJNndJfkdf8Upck7-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/eRdThbvJNndJfkdf8Upck7-2-1536x864.jpg 1536w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/eRdThbvJNndJfkdf8Upck7-2-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n<ul>\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 (Lunge)<\/strong>: \u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0633\u0627\u0641\u0629 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646. \u0627\u062e\u064f\u0637\u064f \u0628\u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0641 \u0648\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627. \u0627\u062f\u0641\u0639 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u062b\u0645 \u0628\u062f\u0651\u0644 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646. \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u0629 \u0623\u0642\u0635\u0631 \u0623\u0648 \u0645\u062c\u0631\u062f &#8220;\u0644\u0645\u0633\u0629 \u062e\u0644\u0641\u064a\u0629&#8221; \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631. \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u0642\u0637\u060c \u0623\u0648 \u0645\u0639 \u062d\u0645\u0644 \u0623\u062b\u0642\u0627\u0644 (\u062f\u0645\u0628\u0644\u0632) \u0628\u062c\u0627\u0646\u0628\u0643.<\/li>\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0645\u0639 \u0627\u0644\u0636\u063a\u0637 (Bicep curl to press)<\/strong>: \u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u062c\u0627\u0646\u0628\u0643 \u062a\u062d\u0645\u0644 \u0623\u062b\u0642\u0627\u0644\u064b\u0627 (\u062f\u0645\u0628\u0644\u0632) \u0645\u0639 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639. \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0644\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0646\u062d\u0648 \u0643\u062a\u0641\u064a\u0643\u060c \u062b\u0645 \u0623\u062f\u0631 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0644\u0644\u062e\u0627\u0631\u062c \u0648\u0627\u062f\u0641\u0639 \u064a\u062f\u064a\u0643 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643. \u0627\u062e\u0641\u0636 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0628\u0637\u0621 \u0648\u062a\u062d\u0643\u0645\u060c \u0639\u0643\u0633\u064b\u0627 \u0644\u0644\u062d\u0631\u0643\u0629. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0645\u064a\u0644 \u0644\u0644\u062e\u0644\u0641 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062f\u0641\u0639. \u064a\u0645\u0643\u0646 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<\/li>\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062c\u0627\u0646\u0628\u064a (Side plank)<\/strong>: \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0645\u0639 \u0648\u0636\u0639 \u0645\u0631\u0641\u0642\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646\u060c \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0639\u062f\u064a\u0644 \u0628\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643. \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643 \u0648\u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0644\u062a\u0634\u0643\u064a\u0644 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643 \u0625\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0623\u0648 \u0631\u0643\u0628\u062a\u064a\u0643. \u0627\u062b\u0628\u062a \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u062a\u0631\u0627\u0635\u064a\u0646\u060c \u062b\u0645 \u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0628\u0628\u0637\u0621 \u0648\u062a\u062d\u0643\u0645. \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0643\u0644\u0627 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li>\n<\/ul>\n<hr \/>\n<hr \/>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>\u0627\u0628\u062f\u0623 \u0627\u0644\u0622\u0646: \u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u064a\u0634\u0627\u0631\u0643 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0648\u062d\u064a\u062f \u0627\u0644\u0630\u064a \u064a\u062c\u0628 \u0639\u0644\u0649 \u0643\u0644 \u0634\u062e\u0635 \u0641\u0648\u0642 \u0627\u0644\u062e\u0645\u0633\u064a\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647. \u0627\u0633\u062a\u0639\u062f \u0642\u0648\u062a\u0643\u060c \u062d\u0631\u0643\u062a\u0643\u060c \u0648\u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629!<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":10,"featured_media":3952,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[17,15],"class_list":["post-3947","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 v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a: \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f \u064a\u064e\u0637\u0644\u0628\u0647 \u0645\u0646 \u0643\u0644 \u0639\u0645\u064a\u0644 \u062a\u062c\u0627\u0648\u0632 \u0639\u0645\u0631\u0647 50<\/title>\n<meta name=\"description\" content=\"\u0627\u0628\u062f\u0623 \u0627\u0644\u0622\u0646: \u0645\u062f\u0631\u0628 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