{"id":1499,"date":"2019-11-23T14:44:00","date_gmt":"2019-11-23T12:44:00","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1499"},"modified":"2022-07-26T15:31:19","modified_gmt":"2022-07-26T13:31:19","slug":"%d8%aa%d9%86%d8%ad%d9%8a%d9%81-%d8%a7%d9%84%d8%a3%d8%b1%d8%af%d8%a7%d9%81","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%86%d8%ad%d9%8a%d9%81-%d8%a7%d9%84%d8%a3%d8%b1%d8%af%d8%a7%d9%81\/","title":{"rendered":"\u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629"},"content":{"rendered":"\n

\u064a\u062e\u062a\u0644\u0641 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u062e\u062a\u0644\u0627\u0641 \u0637\u0628\u064a\u0639\u062a\u0647\u060c \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u062c\u0633\u0645\u0647\u0645 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062a\u0641\u0627\u062d\u0629\u060c \u0648\u0627\u0644\u0628\u0639\u0636 \u0627\u0644\u0622\u062e\u0631 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0627\u0644\u0643\u0645\u062b\u0631\u0649\u060c \u062a\u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0647\u0646\u0627 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0633\u0646\u0639\u0631\u0641 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0623\u0648 \u062e\u0637\u0648\u0627\u062a \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f.<\/p>\n\n\n\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u062a\u0627\u062c \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0633\u0631\u0639\u0629<\/a> \u0648\u062e\u0633\u0627\u0631\u0629 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0643\u064a\u0644\u0648\u062c\u0631\u0627\u0645\u0627\u062a\u060c \u0641\u0627\u0646\u062a \u062a\u062d\u062a\u0627\u062c \u0644\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u062f\u0627\u064a\u062a \u0645\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u0642\u0637\u060c \u0644\u0623\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u064a\u0631\u062c\u0639 \u0644\u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u0629 \u0625\u0644\u0649 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629.<\/p>\n\n\n\n

\u0644\u062a\u062e\u0633\u0631 \u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u0645\u0646 \u0648\u0632\u0646\u0643\u060c \u0627\u0644\u0645\u0641\u062a\u0631\u0636 \u062a\u062d\u0631\u0642 3500 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0623\u0643\u062a\u0631 \u0645\u0645\u0627 \u062a\u062a\u0646\u0627\u0648\u0644\u0647. \u062a\u0642\u0644\u064a\u0644 \u0645\u0646 500 \u0644\u06401000 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u0648\u0645\u064a\u0627 \u0637\u0631\u064a\u0642\u0629 \u062c\u064a\u062f\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0622\u0645\u0646 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0644\u0643\u0646 \u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0623\u0646 \u064a\u0624\u062f\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u0644\u0646\u062a\u064a\u062c\u0629 \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u062d\u062a\u0649 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0623\u0643\u062a\u0631 \u062c\u0632\u0621 \u0641\u064a \u062c\u0633\u0645\u0643 \u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n\n\n

\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a>
\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/a>.<\/strong><\/p>\n\n\n\n

\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641<\/h2>\n\n\n\n

\u0647\u0646\u0627\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u062b\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u0643\u0646 \u0645\u0645\u0643\u0646 \u062a\u0628\u062f\u0623 \u062a\u062a\u0645\u0631\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 squats, lunges \u0627\u0644\u0644\u064a \u064a\u0639\u062a\u0628\u0631\u0648\u0627 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646\u064a\u0646 \u0644\u0636\u0628\u0637 \u0634\u0643\u0644 \u0627\u0644\u0623\u0631\u062f\u0627\u0641. \u0644\u0643\u0646 \u0644\u062a\u062c\u062f \u062a\u063a\u064a\u064a\u0631 \u062c\u0630\u0631\u064a \u0641\u064a \u0627\u0644\u0634\u0643\u0644 \u0645\u062d\u062a\u0627\u062c \u062a\u0642\u0648\u0645 \u0645\u0639\u0627\u0647\u0645 \u0628\u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a>\u060c \u0648\u0627\u0644\u0644\u064a \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u064a\u0639\u062a\u0628\u0631 \u0623\u0628\u0633\u0637\u0647\u0627 \u0648\u0623\u0633\u0647\u0644\u0647\u0627.<\/p>\n\n\n\n

\u0631\u063a\u0645 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0648\u062c\u062f \u0634\u064a\u0621 \u0645\u0639\u064a\u0646 \u064a\u0633\u062a\u0647\u062f\u0641 \u0645\u0646\u0637\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0644\u0629 \u0623\u0646 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0635\u062d\u064a\u062d \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0645\u0643\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0647\u0646\u064a\u0629. \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0641\u062a\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT)<\/a> \u064a\u062d\u0641\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u062d\u062a \u0627\u0644\u062c\u0644\u062f\u060c \u0648\u0647\u0648 \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0648\u0627\u0626\u064a \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0623\u064a\u0636\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0631\u0641\u0639 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0627 \u064a\u0624\u062f\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0648\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062a\u0631.<\/p>\n\n\n\n

\"Revolved<\/figure><\/div>\n\n\n\n

1- Revolved Chair Pose<\/h3>\n\n\n\n

1- \u0642\u0641 \u0648\u0636\u0645 \u0631\u062c\u0644\u064a\u0643\u060c \u0648\u0627\u062a\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u062a\u0646\u064a\u0629 \u0628\u0633\u064a\u0637\u0629 \u0643\u0623\u0646\u0643 \u062c\u0627\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0648\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643.
2- \u0636\u0639 \u0643\u0641\u064a \u064a\u062f\u0643 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0628\u0639\u0636\u0647\u0645\u0627. \u0644\u0641 \u062c\u0633\u0645\u0643 \u0628\u062d\u064a\u062b \u062a\u0636\u0639 \u0643\u0648\u0639\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u062a\u0644\u0641 \u0635\u062f\u0631\u0643 \u0641\u064a \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0635\u062d\u064a\u062d.
3- \u062e\u0630 \u0646\u0641\u0633 \u0639\u0645\u064a\u0642 \u0648\u0627\u0646\u0638\u0631 \u0644\u0623\u0639\u0644\u0649 \u0648\u062d\u0633 \u0628\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641.
4- \u062d\u0627\u0648\u0644 \u062a\u0628\u0642\u0649 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u062d\u062f \u0623\u0642\u0635\u0649 3 \u062f\u0642\u0627\u0626\u0642. \u0627\u0633\u062a\u0646\u0634\u0642 \u0627\u0644\u0647\u0648\u0627\u0621 \u0648\u0627\u0631\u062c\u0639 \u0627\u0642\u0641 \u062a\u0627\u0646\u064a.
5- \u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u062a\u0627\u0646\u064a \u0648\u0645\u0645\u0643\u0646 \u062a\u0639\u0645\u0644\u0647 10 \u0645\u0631\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u064a\u0648\u0645\u064a\u0627.<\/p>\n\n\n\n

\"\u062a\u0646\u062d\u064a\u0641<\/figure><\/div>\n\n\n\n

2. Leg Lifting In Donkey Style:<\/h3>\n\n\n\n

1- \u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0643\u0648\u0639\u0643 \u0645\u0639 \u062a\u0646\u064a \u0627\u0644\u0643\u0648\u0639\u064a\u0646 \u0648\u0641\u0631\u062f \u0627\u0644\u062c\u0633\u0645\u060c \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0627\u0644\u0643\u0648\u0639 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0639\u0628 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645.
2- \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u064a\u0646 \u0639\u0644\u0649 \u0642\u062f \u0645\u0627 \u062a\u0642\u062f\u0631 \u0644\u0641\u0648\u0642\u060c \u0648\u062a\u0643\u0648\u0646 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0634\u0645\u0627\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0627\u062a\u0623\u0643\u062f \u0625\u0646 \u0642\u062f\u0645 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u064a\u0646 \u0646\u0627\u062d\u064a\u0629 \u0644\u0644\u0633\u0642\u0641 \u0648\u062d\u0627\u0648\u0644 \u062a\u0645\u062f\u062f\u0647\u0627 \u0639\u0644\u0649 \u0642\u062f \u0645\u0627 \u062a\u0642\u062f\u0631 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0639\u0648\u062f \u0648\u0627\u0644\u0647\u0628\u0648\u0637 \u0645\u0646 \u063a\u064a\u0631 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.
3- \u0644\u0627\u0632\u0645 \u062a\u062d\u0633 \u0628\u0627\u0644\u0634\u062f \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0645\u0624\u062e\u0631\u0629. \u0627\u0639\u0645\u0644 \u0646\u0641\u0633 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0641\u064a \u0646\u0627\u062d\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 \u0648\u0628\u0639\u062f\u064a\u0646 \u0627\u0646\u062a\u0642\u0644 \u0644\u0644\u0631\u062c\u0644 \u0627\u0644\u062a\u0627\u0646\u064a\u0629.<\/p>\n\n\n\n

\"Leg<\/figure><\/div>\n\n\n\n

3. Leg Extension With Back Kick:<\/h3>\n\n\n\n

1- \u0646\u0641\u0633 \u0648\u0636\u0639 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0644\u064a \u0641\u0627\u062a \u0647\u0646\u0633\u0646\u062f \u0627\u064a\u062f\u0646\u0627 \u0639\u0627\u0644\u0627\u0631\u0636 \u0645\u0641\u0631\u0648\u062f\u0629 \u0644\u0643\u0646 \u0647\u0646\u062d\u0637 \u062a\u062d\u062a \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0645\u0646\u0649 \u0627\u0633\u0637\u0648\u0627\u0646\u0629 \u0627\u0633\u0641\u0646\u062c\u064a\u0629\u060c \u0628\u062d\u064a\u062b \u0627\u0644\u0631\u0643\u0628\u0629 \u062a\u0643\u0648\u0646 \u0645\u0631\u0641\u0648\u0639\u0629 \u0645\u0634 \u0644\u0627\u0645\u0633\u0629 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u062a\u0627\u0646\u064a\u0629 \u0645\u0641\u0631\u0648\u062f\u0629 \u0639\u0644\u0649 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0627\u0644\u0636\u0647\u0631.
2- \u0648\u062d\u0627\u0648\u0644 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646\u0643. \u062d\u0627\u0648\u0644 \u062a\u0636\u0645 \u0631\u062c\u0644\u0643 \u0627\u0644\u0645\u0641\u0631\u0648\u062f\u0629 \u0639\u0644\u064a\u0643 \u0648\u062a\u0641\u0631\u062f\u0647\u0627 \u062a\u0627\u0646\u064a \u0644\u0648\u0631\u0627 \u0641\u064a \u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u064a\u0645.
3- \u0627\u0639\u0645\u0644 15 \u0639\u062f\u0629 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0631\u062c\u0644 \u0648\u0628\u0639\u062f\u064a\u0646 \u0628\u062f\u0644 \u0645\u0639 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u062a\u0627\u0646\u064a\u0629.<\/p>\n\n\n\n

\"\u062a\u0646\u062d\u064a\u0641<\/figure><\/div>\n\n\n\n

4. Squats And Dumb Bells:<\/h3>\n\n\n\n

1- \u0627\u0642\u0641 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639 \u062a\u0648\u0633\u064a\u0639 \u0628\u064a\u0646 \u0631\u062c\u0644\u064a\u0643 \u0642\u0644\u064a\u0644\u0627 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0645\u0639 \u0639\u0631\u0636 \u0627\u0644\u0623\u0631\u062f\u0627\u0641. \u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0648\u0632\u0646 \u0641\u064a \u0627\u0644\u0627\u064a\u062f\u064a\u0646.
2- \u0646\u0632\u0644 \u062c\u0633\u0645\u0643 \u0643\u0644\u0647 \u0644\u0623\u0633\u0641\u0644 \u0643\u0623\u0646\u0643 \u0628\u062a\u0642\u0639\u062f \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0644\u0648\u0631\u0627\u060c \u0644\u0627\u0632\u0645 \u0635\u062f\u0631\u0643 \u064a\u0643\u0648\u0646 \u0645\u0641\u0631\u0648\u062f \u0648\u0631\u0642\u0628\u062a\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d \u0639\u0644\u0634\u0627\u0646 \u0645\u064a\u0643\u0648\u0646\u0634 \u0645\u062c\u0647\u0648\u062f \u0639\u0644\u064a\u0647\u0627. \u0627\u0642\u0641 \u0641\u064a \u0646\u0641\u0633 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u062a\u0627\u0646\u064a\u0629 \u0648\u0643\u0631\u0631 20 \u0645\u0631\u0629.<\/p>\n\n\n\n

\"\u062a\u0646\u062d\u064a\u0641<\/figure><\/div>\n\n\n\n

5. Ardha Chandrasana \u2013 Half Moon Posture:<\/h3>\n\n\n\n

1- \u0627\u0642\u0641 \u0648\u0627\u0641\u062a\u062d \u0631\u062c\u0644\u064a\u0643 \u0641\u064a \u0646\u0627\u062d\u064a\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0628\u0639\u062f\u0647\u0627 \u0644\u0641 \u0642\u062f\u0645 \u0645\u0646\u0647\u0645 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0641\u064a \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0627\u0646\u064a\u0629.
2- \u0648\u0627\u0641\u0631\u062f \u0627\u064a\u062f\u064a\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0644\u0641 \u0628\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647 \u0628\u062d\u064a\u062b \u0625\u064a\u062f\u0643 \u062a\u0646\u0632\u0644 \u0639\u0646\u062f \u0631\u062c\u0644\u0643 \u0627\u0644\u0644\u064a \u0641\u064a \u0632\u0627\u0648\u064a\u0629 \u0627\u064490 \u062f\u0631\u062c\u0629 \u0648\u0631\u0642\u0628\u062a\u0643 \u0648\u0648\u062c\u0647\u0643 \u0628\u0627\u0635\u064a\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u062a\u0627\u0646\u064a\u0629 \u0644\u0641\u0648\u0642. \u0647\u062a\u062d\u0633 \u0647\u0646\u0627 \u0628\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0633\u0641\u0644 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.
3- \u0627\u062b\u0628\u062a \u0641\u064a \u0627\u0644\u0648\u0636\u0639 \u062f\u0647 \u062f\u0642\u064a\u0642\u0629 \u0648\u0628\u0639\u062f\u064a\u0646 \u0646\u0632\u0644 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0639\u062f\u0644 \u062c\u0633\u0645\u0643 \u0648\u0643\u0631\u0631 \u062a\u0627\u0646\u064a \u0644\u0645\u062f\u0629 5 \u0645\u0631\u0627\u062a.<\/p>\n\n\n\n

\"\u062a\u0646\u062d\u064a\u0641<\/figure><\/div>\n\n\n\n

6. Legs Movement In A Lying Posture:<\/h3>\n\n\n\n

1- \u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0636\u0647\u0631\u0643 \u0648\u0645\u062f\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u062c\u0646\u0628\u0643 \u0648\u0627\u062a\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643. \u0627\u0631\u0641\u0639 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0643\u0644\u0647 \u0645\u0631\u062a\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0645\u0634\u0637 \u0627\u0644\u0631\u062c\u0644\u064a\u0646.
2- \u062d\u0631\u0643 \u0631\u062c\u0644\u0643 \u0644\u0642\u062f\u0627\u0645\u060c\u0647\u062a\u062d\u0633 \u0628\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0645\u0624\u062e\u0631\u0629. \u0627\u0633\u062a\u0645\u0631 \u0628\u0627\u0644\u0634\u0643\u0644 \u062f\u0647 \u0644\u0645\u062f\u0629 20 \u0645\u0631\u0629 \u0648\u0643\u0631\u0631 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/p>\n\n\n\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/a><\/figure><\/div>\n\n\n\n\n\n\n\n
\u0627\u0644\u0645\u0635\u0627\u062f\u0631: Livestrong<\/a> & Stylesatlife<\/a><\/pre>\n\n\n\n\n\n","protected":false},"excerpt":{"rendered":"
\u064a\u062e\u062a\u0644\u0641 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u062e\u062a\u0644\u0627\u0641 \u0637\u0628\u064a\u0639\u062a\u0647\u060c \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u062c\u0633\u0645\u0647\u0645 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062a\u0641\u0627\u062d\u0629\u060c \u0648\u0627\u0644\u0628\u0639\u0636 \u0627\u0644\u0622\u062e\u0631 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0627\u0644\u0643\u0645\u062b\u0631\u0649\u060c \u062a\u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0647\u0646\u0627 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0633\u0646\u0639\u0631\u0641 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0623\u0648 \u062e\u0637\u0648\u0627\u062a \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u062a\u0627\u062c \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0633\u0631\u0639\u0629 \u0648\u062e\u0633\u0627\u0631\u0629 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0643\u064a\u0644\u0648\u062c\u0631\u0627\u0645\u0627\u062a\u060c \u0641\u0627\u0646\u062a \u062a\u062d\u062a\u0627\u062c …<\/p>\n","protected":false},"author":15,"featured_media":9819,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[17],"tags":[390,386,388,389],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u062a\u0646\u062d\u064a\u0641-\u0627\u0644\u0623\u0631\u062f\u0627\u0641-\u0628\u0623\u0641\u0636\u0644-\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1499"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=1499"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1499\/revisions"}],"predecessor-version":[{"id":9821,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1499\/revisions\/9821"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/9819"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1499"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1499"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1499"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}