{"id":2033,"date":"2020-05-17T02:34:16","date_gmt":"2020-05-17T00:34:16","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=2033"},"modified":"2020-05-17T02:34:16","modified_gmt":"2020-05-17T00:34:16","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d8%b7%d9%88%d9%84","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d8%b7%d9%88%d9%84\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0648\u0622\u0645\u0646"},"content":{"rendered":"

\u0627\u0644\u0643\u062b\u064a\u0631 \u0644\u064a\u0633\u0648\u0627 \u0633\u0639\u062f\u0627\u0621 \u0628\u0633\u0628\u0628 \u0627\u0644\u0645\u0638\u0647\u0631 \u0623\u0648 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u062d\u062a\u0649 \u0627\u0644\u0637\u0648\u0644. \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u062d\u0644\u0648\u0644 \u0645\u062a\u0627\u062d\u0629 \u0645\u062b\u0644 \u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0644\u0643\u0646\u0647\u0627 \u0628\u0627\u0647\u0638\u0629 \u0627\u0644\u062b\u0645\u0646. \u0648\u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0647\u064a \u00a0\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f\u060c \u0648\u0647\u064a \u062d\u0644 \u0637\u0628\u064a\u0639\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a.<\/p>\n

\u0637\u0648\u0644 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a\u0647 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0645\u0633\u0627\u0647\u0645\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u062c\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629. \u062a\u062a\u0637\u0644\u0628 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0645\u0648 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0644\u064a \u062a\u0644\u0639\u0628 \u062f\u0648\u0631 \u062d\u064a\u0648\u064a \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a (\u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631)\u060c \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0634\u062c\u0639 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0625\u0637\u0644\u0627\u0642 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0646\u0645\u0648 \u0641\u064a \u0645\u062c\u0631\u0649 \u0627\u0644\u062f\u0645. \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0647\u062a\u0633\u062a\u0643\u0634\u0641 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/p>\n

\u0647\u0644 \u064a\u0639\u062f \u0627\u0644\u062a\u0645\u062f\u062f \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u061f<\/h2>\n

\u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0648\u0631\u0627\u062b\u064a\u0629 \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0641\u064a \u062a\u062d\u062f\u064a\u062f \u0637\u0648\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u064a\u0647 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0639 \u0628\u0639\u0636 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0645\u062b\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u064a\u062a\u0648\u0642\u0641 \u0627\u0644\u0646\u0645\u0648 \u0644\u062f\u0649 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0645\u0639 \u0633\u0646 \u0627\u0644\u0628\u0644\u0648\u063a\u060c \u0648\u0628\u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0636\u0627\u0641\u0629 \u0628\u0636\u0639 \u0633\u0646\u062a\u064a\u0645\u062a\u0631\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u0637\u0648\u0644 \u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u062d\u0648\u0644 \u0639\u0645\u0631 22-25.<\/p>\n

\u0648\u0647\u0646\u0627\u0643 \u0637\u0631\u0642 \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0628\u0633\u0631\u0639\u0629 \u0641\u064a \u0639\u0645\u0631 \u0645\u0639\u064a\u0646. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/p>\n

18 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644<\/h3>\n

1- Forward Bend (\u0627\u0644\u0645\u0633 \u0623\u0635\u0627\u0628\u0639\u0643):<\/h4>\n

\u064a\u0639\u062a\u0628\u0631 \u0623\u0643\u062b\u0631 \u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0634\u0627\u0626\u0639 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621.<\/p>\n

\"\u062a\u0645\u0631\u064a\u0646<\/p>\n

\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n

– \u0642\u0641 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0627\u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.
\n– \u0627\u0644\u0622\u0646 \u0627\u0646\u062d\u0646\u064a \u0628\u0628\u0637\u0621 \u0648\u062d\u0627\u0648\u0644 \u0644\u0645\u0633 \u0642\u062f\u0645\u064a\u0643 \u0628\u0623\u0637\u0631\u0627\u0641 \u0623\u0635\u0627\u0628\u0639\u0643.
\n– \u0627\u0628\u0642\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u062a\u064a\u0646.
\n– \u0633\u064a\u0643\u0648\u0646 \u0635\u0639\u0628 \u0644\u0645\u0633 \u0642\u062f\u0645\u064a\u0643 \u062f\u0648\u0646 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0648\u0645\u0646 \u0627\u0644\u0645\u0641\u064a\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u0625\u0644\u0649 \u0639\u0634\u0631 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:
\n<\/strong>\u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u062a\u062a\u062d\u0633\u0646 \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638\u060c \u0648\u064a\u0645\u062a\u062f \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0636\u064a\u0641 \u062a\u0644\u0643 \u0627\u0644\u0633\u0646\u062a\u064a\u0645\u062a\u0631\u0627\u062a \u0625\u0644\u0649 \u0637\u0648\u0644\u0643.<\/p>\n

2- Rope Skipping:<\/h4>\n

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

\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:
\n<\/strong>– \u062e\u0630 \u062d\u0628\u0644 \u0642\u0641\u0632 \u0648\u0627\u0642\u0641\u0632 \u0645\u0639 \u0643\u0644\u062a\u0627 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u062a\u0632\u0627\u0645\u0646\u062a\u064a\u0646 \u0645\u0639 \u0627\u0644\u062d\u0628\u0644.
\n– \u0648\u064a\u0645\u0643\u0646\u0643 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0644\u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0645\u0645\u0643\u0646\u0629.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:<\/strong><\/p>\n

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

3- Calf Stretch<\/h4>\n

\u062a\u0644\u0639\u0628 \u0627\u0644\u0633\u0645\u0627\u0646\u0629 \u062f\u0648\u0631\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u0627 \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0635\u062d\u064a \u0644\u062c\u0633\u0645\u0643. \u062d\u064a\u062b \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:
\n<\/strong>– \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u062d\u0627\u0626\u0637 \u0623\u0648 \u0633\u0637\u062d \u0645\u0634\u0627\u0628\u0647.
\n– \u0636\u0639 \u064a\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637.
\n– \u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0643\u0639\u0628\u0643 \u0645\u0644\u0627\u0645\u0633 \u0644\u0644\u0623\u0631\u0636 \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b.
\n– \u0627\u062f\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u062e\u0644\u0641 \u0648\u062a\u0645\u062f\u062f \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u0648\u0627\u062a\u062c\u0647 \u0646\u062d\u0648 \u0627\u0644\u062d\u0627\u0626\u0637.
\n– \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0645\u062f\u0629 15 \u0625\u0644\u0649 20 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.
\n– \u0627\u0631\u062c\u0639 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:
\n<\/strong>\u064a\u0639\u0645\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0639\u0644\u0649 \u0639\u0636\u0644\u0629 \u0627\u0644\u0633\u0645\u0627\u0646\u0629\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0623\u064a \u0627\u0644\u062a\u0647\u0627\u0628. \u0648\u0644\u062a\u062d\u0642\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643\u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/p>\n

4- Reverse Table Pose:<\/h4>\n

\"\u0647\u0644<\/p>\n

\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:
\n<\/strong>– \u0646\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0645\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0641\u0631\u0648\u062f\u062a\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646.
\n– \u0627\u0644\u064a\u062f\u0627\u0646 \u0631\u0627\u0633\u062e\u062a\u0627\u0646 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u062b\u0645 \u0646\u0628\u062f\u0623 \u0628\u0627\u0644\u062a\u062d\u0645\u064a\u0644 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0645\u064a\u0646\u060c \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0631\u0641\u0639 \u0627\u0644\u0635\u062f\u0631 \u0644\u0623\u0639\u0644\u0649.
\n– \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0643\u0648\u0639\u0643 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u064a\u062f\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
\n– \u062d\u0627\u0648\u0644 \u0625\u0628\u0642\u0627\u0621 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u062c\u0630\u0639\u0643 \u0648\u0635\u062f\u0631\u0643 \u0645\u0648\u0627\u0632\u064a\u064a\u0646 \u0644\u0644\u0623\u0631\u0636.
\n– \u0644\u0627 \u062a\u0631\u0647\u0642 \u0623\u064a \u0639\u0636\u0644\u0627\u062a \u0623\u062e\u0631\u0649 \u0648\u062d\u0627\u0648\u0644 \u062a\u0643\u0648\u0646 \u0645\u0633\u062a\u0631\u062e\u064a.
\n– \u0627\u062b\u0646\u064a \u0631\u0623\u0633\u0643 \u0628\u0628\u0637\u0621 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0628\u0642 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 10 \u0625\u0644\u0649 20 \u062b\u0627\u0646\u064a\u0629.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:<\/strong>
\n\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636.<\/p>\n

5- Hanging From a Bar:<\/h4>\n

\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0645\u0639\u0627\u0644\u062c\u0629 \u0645\u0634\u0643\u0644\u0629 \u0627\u0644\u0637\u0648\u0644 \u0647\u064a \u0627\u0644\u062a\u0639\u0644\u0642 \u0645\u0646 \u0627\u0644\u0628\u0627\u0631 (\u0627\u0644\u0639\u0642\u0644\u0629). \u064a\u0639\u062a\u0628\u0631\u0647\u0627 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0623\u0646\u0647\u0627 \u063a\u064a\u0631 \u062d\u0642\u064a\u0642\u064a\u0629\u060c \u0644\u0643\u0646 \u0628\u0639\u0636 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u062b\u0628\u062a\u062a \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u0637\u0648\u0644\u0643.<\/p>\n

\"pullups\"<\/p>\n

\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong>
\n– \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0636\u0639 \u0628\u0627\u0631 (\u0639\u0642\u0644\u0629) \u0645\u0646 5 \u0644\u0640 10 \u0633\u0645 \u0641\u0648\u0642 \u0637\u0648\u0644\u0643 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0645\u0633\u0627\u062d\u0629 \u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062c\u0633\u0645.
\n– \u0627\u0642\u0641\u0632 \u0648\u0627\u0645\u0633\u0643 \u0628\u0627\u0644\u0628\u0627\u0631 \u0648\u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0644\u0644\u062e\u0627\u0631\u062c.
\n– \u0627\u0628\u062f\u0621 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0644\u0642 \u0648\u062d\u0627\u0648\u0644 \u0644\u0645\u0633 \u0623\u0635\u0627\u0628\u0639\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
\n– \u0627\u0628\u0642 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0645\u0645\u0643\u0646\u0629. \u0643\u0631\u0631 \u0628\u0641\u0627\u0631\u0642 20 \u062b\u0627\u0646\u064a\u0629 3 \u0625\u0644\u0649 5 \u0645\u0631\u0627\u062a \u0643\u0644 \u064a\u0648\u0645.
\n– \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b\u0629 \u0623\u0634\u0647\u0631 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:<\/strong>
\n\u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0642\u0644\u0629 \u0645\u0646 \u0623\u0628\u0631\u0632 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u062d\u064a\u062b \u064a\u0639\u0645\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0641\u0643 \u0636\u063a\u0637 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0643\u0645\u0627 \u064a\u062d\u0633\u0646 \u0635\u0644\u0627\u0628\u0629 \u0638\u0647\u0631\u0643 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u00a0\u0642\u0648\u0629 \u0642\u0628\u0636\u062a\u0643.<\/p>\n

6- Cycling:<\/h4>\n

\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u062c\u0632\u0621 \u0645\u0647\u0645 \u0645\u0646 \u0630\u0643\u0631\u064a\u0627\u062a \u0637\u0641\u0648\u0644\u062a\u0646\u0627. \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u062a\u0645\u0631\u064a\u0646 \u0645\u0630\u0647\u0644 \u0628\u062d\u064a\u062b \u0645\u0645\u0643\u0646 \u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0646\u0642\u064a.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:<\/strong>
\n\u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062f\u0648\u0627\u0633\u0627\u062a\u060c \u062a\u0645\u0631\u0631 \u0633\u0627\u0642\u064a\u0643 \u0628\u062a\u0645\u0631\u064a\u0646 \u0634\u0627\u0642\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u0632\u064a\u062f \u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u064a\u062c\u0639\u0644\u0647\u0627 \u0623\u0643\u062b\u0631 \u0645\u0631\u0648\u0646\u0629 \u0644\u0644\u0646\u0645\u0648.<\/p>\n

7- Basketball All The Way:<\/h4>\n

\u0643\u0631\u0629 \u0627\u0644\u0633\u0644\u0629 \u0631\u064a\u0627\u0636\u0629 \u0645\u0645\u0643\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643. \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u062a\u0639\u0637\u064a \u062f\u0641\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u062f\u0631\u064a\u0646\u0627\u0644\u064a\u0646 \u0648\u062a\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u0645\u0631\u0646\u064b\u0627\u060c \u0643\u0631\u0629 \u0627\u0644\u0633\u0644\u0629 \u0647\u064a \u0644\u0639\u0628\u0629 \u0642\u0648\u064a\u0629 \u062a\u062a\u0636\u0645\u0646 \u0627\u0644\u063a\u0637\u0633 \u0648\u0627\u0644\u0642\u0641\u0632\u0627\u062a \u0648\u0627\u0644\u062f\u0648\u0631\u0627\u0646. \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644 \u0627\u0644\u062a\u0642\u0646\u064a\u0629\u060c \u0641\u0625\u0646 \u0627\u0644\u0647\u062f\u0641 \u0645\u0646 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0639\u0644\u0649 \u0646\u0642\u0637\u0629 \u0644\u0644\u0633\u0644\u0629 \u0647\u0648 \u0627\u0644\u062a\u0634\u0648\u064a\u0642 \u0627\u0644\u062d\u0642\u064a\u0642\u064a. \u0643\u0631\u0629 \u0627\u0644\u0633\u0644\u0629 \u0641\u064a\u0647\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0648\u0638\u064a\u0641\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:<\/strong>
\n\u062a\u0624\u062f\u064a \u0627\u0644\u0645\u0631\u0627\u0648\u063a\u0629 \u0628\u0627\u0644\u0643\u0631\u0629 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u064a\u062f\u064a\u0646\u060c \u0644\u064a\u0633 \u0641\u0642\u0637 \u0627\u0644\u064a\u062f \u0627\u0644\u0645\u0641\u0636\u0644\u0629\u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629 \u0641\u064a \u0633\u0627\u0642\u064a\u0643 \u062d\u0648\u0644 \u0627\u0644\u0645\u0644\u0639\u0628 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u0643\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643.<\/p>\n

8- Pilates:<\/h4>\n

\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0640Pilates \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0633\u0631\u064a\u0639 \u0627\u0644\u062e\u0637\u0649\u060c \u064a\u0632\u064a\u062f \u0645\u0646 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0645\u062f\u062f\u0647\u060c \u0648\u064a\u0632\u064a\u0644 \u062c\u0645\u0648\u062f \u062c\u0633\u0645\u0643. Pilates \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0643\u060c \u0648\u0623\u064a\u0636\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0636\u0628\u0637 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629\u060c \u0648\u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 \u0634\u0627\u0645\u0644 \u0644\u0623\u0633\u0641\u0644 \u062c\u0633\u0645\u0643. \u0648\u0639\u0636\u0644\u0627\u062a \u0623\u0642\u0648\u0649 \u062a\u0639\u0646\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0627\u0644\u0646\u0645\u0648.<\/p>\n

\"PILATES\"<\/p>\n

\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong>
\n– \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643\u060c \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u064a \u0645\u0639 \u0627\u0644\u0623\u0631\u0636.
\n– \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u0629.
\n– \u0627\u0633\u062a\u062f\u0631 \u0644\u0644\u062e\u0644\u0641 \u0648\u064a\u062f\u0643 \u0639\u0644\u0649 \u062e\u0637\u064b \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0639 \u062c\u0633\u0645\u0643.
\n– \u0627\u0628\u0639\u062f \u0635\u062f\u0631\u0643 \u0648\u0631\u0623\u0633\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.
\n– \u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646 \u0648\u0643\u0631\u0631.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:<\/strong>
\n\u064a\u0633\u0627\u0639\u062f Pilates \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643\u060c \u0648\u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/p>\n

9- Swimming:<\/h4>\n

\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0645\u0646 \u0639\u062f\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u062d\u064a\u062b \u064a\u0628\u062f\u0623 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0641\u064a \u062a\u0639\u0644\u0645 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0645\u0646\u0630 \u0635\u063a\u0631\u0647\u0645\u060c \u0648\u0647\u064a \u0647\u0648\u0627\u064a\u0629 \u0627\u0644\u0635\u064a\u0641 \u0627\u0644\u0645\u0641\u0636\u0644\u0629. \u062a\u0639\u0644\u0645 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0645\u0647\u0627\u0631\u0629 \u062a\u0646\u0642\u0630 \u0627\u0644\u062d\u064a\u0627\u0629 \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0643\u060c \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0643 \u0628\u0627\u0644\u0646\u0645\u0648 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0644\u0643 \u0627\u0644\u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0627\u0642 \u0648\u062a\u0645\u0646\u0639\u0643 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:<\/strong>
\n\u062a\u0632\u064a\u062f \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0645\u0646 \u0637\u0648\u0644 \u0627\u0644\u062c\u0633\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0645\u062f\u062f \u0627\u0644\u0623\u0631\u0628\u0637\u0629 \u0648\u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n

10- \u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0631\u064a\u0639\u0629:<\/h4>\n

\u0625\u0630\u0627 \u0644\u0645 \u064a\u062a\u0648\u0641\u0631 \u0644\u0643 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u0641\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0639\u0645\u0644\u0647\u0627 \u0641\u064a \u0645\u0646\u0632\u0644\u0643. \u0645\u062b\u0644 squats, twists\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0645\u062b\u0644 Forward Bend \u0648\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u064a\u0645\u0643\u0646 \u062a\u0633\u062a\u063a\u0631\u0642 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0644\u062a\u0638\u0647\u0631\u060c \u0625\u0644\u0627 \u0623\u0646\u0643 \u0633\u062a\u0633\u062a\u0641\u064a\u062f \u062f\u0627\u0626\u0645\u064b\u0627 \u0645\u0646\u0647\u0627.<\/p>\n

11- Side Stretch<\/h4>\n

\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0645\u0641\u064a\u062f \u062c\u062f\u064b\u0627 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644. \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643 \u0628\u0633\u0631\u0639\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0634\u062f \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u0633\u064a\u062c\u0639\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0646\u0645\u0648 \u0648\u062a\u0637\u064a\u0644\u0647\u0627 \u0623\u064a\u0636\u064b\u0627. \u062c\u0631\u0628 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0628\u0639\u062f \u0633\u0646 22. \u0634\u064a\u0621 \u0648\u0627\u062d\u062f \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0623\u0643\u062f \u0645\u0646\u0647\u060c \u0648\u0647\u064a \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0627 \u064a\u062c\u0628 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0645\u0639 \u0628\u0637\u0646 \u0645\u0645\u062a\u0644\u0626\u0629.<\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong>
\n– \u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0648\u062d\u0631\u0643 \u0633\u0627\u0642\u064a\u0643 \u0628\u0639\u0631\u0636 \u0623\u0639\u0631\u0636 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641.
\n– \u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0648\u0627\u062c\u0647 \u0631\u0627\u062d\u0629 \u064a\u062f\u064a\u0643 \u0628\u0628\u0639\u0636.
\n– \u0627\u0644\u0622\u0646 \u062a\u0645\u062a\u062f \u0639\u0644\u0649 \u0643\u0644\u0627 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0628\u0627\u0644\u062a\u0631\u062a\u064a\u0628.
\n– \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628 \u0644\u0645\u062f\u0629 \u0639\u0634\u0631 \u062b\u0648\u0627\u0646\u064d \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.
\n– \u0645\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0639\u0634\u0631 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0644\u0645\u062f\u0629 10 \u0625\u0644\u0649 15 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:<\/strong>
\n\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0645\u0645\u062a\u0627\u0632 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0645\u0631\u0646\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0647\u0627 \u0628\u0627\u0644\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646. \u0645\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0643\u062a\u0633\u062e\u064a\u0646 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062d\u0631\u0642 \u0643\u0645\u064a\u0627\u062a \u0645\u0646\u0627\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u064a\u062c\u0639\u0644 \u0627\u0644\u0628\u0637\u0646 \u0648\u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u062e\u0635\u0631 \u0645\u0634\u062f\u0648\u062f\u0629.<\/p>\n

12- The Low Lunge Arch:<\/h4>\n

\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:
\n<\/strong>– \u0627\u062b\u0646\u064a \u0633\u0627\u0642\u064a\u0643 \u0648\u0627\u062c\u0644\u0633 \u0628\u0637\u0631\u064a\u0642\u0629 \u062a\u062c\u0639\u0644 \u0643\u0639\u0628\u0643 \u064a\u0644\u0627\u0645\u0633 \u0627\u0644\u0623\u0631\u062f\u0627\u0641.
\n– \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0646\u062a\u0635\u0627\u0628 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u0646\u0641\u0633 \u0628\u0628\u0637\u0621.
\n– \u0627\u0646\u062d\u0646\u064a \u0628\u0628\u0637\u0621 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u0636\u0639 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629.
\n– \u0642\u0645 \u0628\u0628\u0637\u0621 \u0648\u0627\u062f\u062e\u0644 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062c\u0644\u0648\u0633 \u0645\u0631\u0629 \u062b\u0627\u0646\u064a\u0629.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:<\/strong>
\n\u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 The Low Lunge Arch \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u062a\u0645\u062f\u062f\u0647\u0627. \u0648\u064a\u0624\u062f\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0647 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f\u0627\u062a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643 \u0628\u0627\u0646\u062a\u0638\u0627\u0645. \u0648\u064a\u0632\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0630\u0631\u0627\u0639.<\/p>\n

13- Runner Stretch Technique:<\/h4>\n

\u064a\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062b\u0627\u0644\u064a\u0627 \u0644\u0644\u0625\u0637\u0627\u0644\u0629\u060c \u0644\u0623\u0646\u0647 \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0625\u0637\u0627\u0644\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0627\u0644\u062a\u064a \u0633\u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0628\u0639\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0648\u0633\u062a\u062c\u0639\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0645\u0627\u0646\u0629 \u00a0\u062b\u0627\u0628\u062a\u0629 \u0623\u064a\u0636\u064b\u0627. \u0648\u062a\u0639\u062a\u0628\u0631 \u062a\u0642\u0646\u064a\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0648\u0645\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u0631\u062c\u0627\u0644 \u0648\u0627\u0644\u0646\u0633\u0627\u0621.<\/p>\n

\"runner-stretch\"<\/p>\n

\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:
\n<\/strong>– \u0627\u0631\u0643\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0648\u062c\u0647 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u062e\u0644\u0641 \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u064a \u0645\u0639 \u0627\u0644\u0623\u0631\u0636.
\n– \u0636\u0639 \u064a\u062f\u0643 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.
\n– \u0627\u0646\u062d\u0646\u0649 \u0644\u0644\u062e\u0644\u0641 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0639\u0644\u0649 \u0628\u0632\u0627\u0648\u064a\u0629 70 \u062f\u0631\u062c\u0629.
\n– \u0627\u0646\u062d\u0646\u064a \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u062f\u062e\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0631\u0643\u0648\u0639.
\n– \u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u062a\u0643\u0646\u064a\u0643 \u0645\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0633\u0631\u0649.
\n– \u0627\u0628\u062f\u0623 \u0628\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627 \u0648\u064a\u0645\u0643\u0646 \u062a\u0632\u0648\u064a\u062f\u0647\u0627 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u062c.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:<\/strong>
\n\u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0635\u0644\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0625\u0637\u0627\u0644\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u062f\u0648\u0646 \u0625\u064a\u0630\u0627\u0626\u0647\u0627. \u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0631\u0627\u0626\u0639 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0628\u0639\u062f \u0633\u0646 21.<\/p>\n

14- Cobra Pose:<\/h4>\n

\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0643\u0648\u0628\u0631\u0627 \u0647\u064a \u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0648\u064a\u0628\u062f\u0648 \u0645\u062b\u0644 \u0627\u0644\u0643\u0648\u0628\u0631\u0627\u060c \u0648\u0645\u0646 \u0647\u0646\u0627 \u062c\u0627\u0621 \u0627\u0644\u0627\u0633\u0645. \u0648\u064a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644.<\/p>\n

\"Cobra\"<\/p>\n

\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong>
\n– \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643.
\n– \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0645\u062a\u062c\u0647\u0629 \u0644\u0644\u0623\u0631\u0636.
\n– \u0627\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0628\u0628\u0637\u0621 \u0648\u0627\u0646\u062d\u0646\u0649 \u0644\u0644\u062e\u0644\u0641 \u0628\u0642\u062f\u0631 \u0645\u0627 \u064a\u0633\u0645\u062d \u062c\u0633\u0645\u0643.
\n– \u062a\u0639\u0645\u0644 \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0645\u062f\u062f \u0647\u0630\u0647 \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0646\u0645\u0648 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0648\u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629.
\n– \u0627\u0628\u062f\u0623 \u0628\u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u0623\u0631\u0628\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0648\u0645\u0645\u0643\u0646 \u0632\u064a\u0627\u062f\u062a\u0647\u0627 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:<\/strong>
\n\u064a\u0642\u0648\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0635\u062f\u0631\u060c \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0635\u0644\u0628 \u0641\u064a \u062c\u0633\u0645\u0643.<\/p>\n

15- Pelvic Shift:<\/h4>\n

\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:
\n<\/strong>– \u0646\u0627\u0645 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0627\u0646\u0638\u0631 \u0625\u0644\u0649 \u0623\u0639\u0644\u0649 \u0648\u0627\u0633\u062a\u0631\u062e\u064a.
\n– \u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643 \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643.
\n– \u062d\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0645 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0641\u062e\u0630\u064a\u0646\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
\n– \u062a\u0646\u0641\u0633 \u0628\u0628\u0637\u0621\u060c \u0648\u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645.
\n– \u0643\u0631\u0631 \u0645\u0646 8 \u0625\u0644\u0649 10 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:<\/strong>
\n\u0627\u0644\u062d\u0648\u0636 \u0645\u0647\u0645 \u062c\u062f\u064b\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0645\u0646\u0627\u0633\u0628. \u064a\u0642\u0648\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629\u060c \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630\u064a\u0646. \u0648\u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644.<\/p>\n

16- Dry Land Swim:<\/h4>\n

\u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0644\u0630\u064a\u0646 \u064a\u062e\u0627\u0641\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621\u060c \u0641\u0647\u0630\u0647 \u0637\u0631\u064a\u0642\u0629 \u062a\u0645\u0643\u0646\u0643 \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u062f\u0648\u0646 \u0645\u0627\u0621! \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0628\u0639\u062f 20 \u0633\u0646\u0629.<\/p>\n

\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong>
\n– \u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0639\u0627\u0648\u0646 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0645\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0644\u0639\u0643\u0633 \u0635\u062d\u064a\u062d.
\n– \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0627\u0646\u0628\u0637\u0627\u062d\u060c \u0627\u0631\u0641\u0639 \u0643\u0644 \u0632\u0648\u062c \u0645\u0646 \u0627\u0644\u0623\u062f\u0648\u0627\u0631 \u0628\u062f\u0648\u0631\u0647\u060c \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0643\u0644 \u0637\u0631\u0641 \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639.
\n– \u0625\u0646\u0647 \u064a\u0639\u0637\u064a \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0643\u0644 \u0632\u0648\u062c \u0645\u0646 \u0627\u0644\u0623\u0637\u0631\u0627\u0641 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.
\n– \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0648\u0642\u0645 \u0628\u0630\u0644\u0643 \u0645\u0646 3 \u0625\u0644\u0649 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0632\u0648\u062f \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:<\/strong>
\n\u062a\u0633\u0627\u0639\u062f \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0645\u062f\u062f \u0647\u0630\u0647 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0623\u064a\u0636\u064b\u0627. \u0648\u0647\u0630\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0625\u0636\u0627\u0641\u0629 \u062a\u0644\u0643 \u0627\u0644\u0628\u0648\u0635\u0627\u062a \u0625\u0644\u0649 \u0637\u0648\u0644\u0643.<\/p>\n

17- Pilates Roll-Over Stretch<\/h4>\n

\u0633\u064a\u0642\u0648\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 Pilates \u0648\u062a\u0642\u0648\u064a\u0629 \u0641\u0642\u0631\u0627\u062a \u0627\u0644\u0631\u0642\u0628\u0629. \u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643. \u0647\u0630\u0627 \u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0645\u0645\u062a\u0627\u0632 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0628\u0639\u062f \u0633\u0646 18.<\/p>\n

\"\u0632\u064a\u0627\u062f\u0629<\/p>\n

\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong>
\n– \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u0648\u0636\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u0648\u0631\u0627\u062d\u062a\u064a\u0643 \u0645\u062a\u062c\u0647\u064a\u0646 \u0644\u0644\u0623\u0631\u0636.
\n– \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0633\u0627\u0642\u064a\u0643 \u0645\u0639\u064b\u0627 \u0648\u0642\u0645 \u0628\u062a\u062d\u0631\u064a\u0643\u0647\u0645\u0627 \u0644\u0623\u0639\u0644\u0649 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u062b\u0645 \u0628\u0627\u062a\u062c\u0627\u0647 \u062c\u0633\u0645\u0643 \u0648\u0627\u0631\u0641\u0639 \u0638\u0647\u0631\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u0627 \u062d\u062a\u0649 \u064a\u0644\u0627\u0645\u0633\u0627\u0646 \u0627\u0644\u0623\u0631\u0636.
\n– \u0623\u0639\u062f \u0633\u0627\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0627\u0644\u062e\u0644\u0641 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0633\u0645\u0627\u0621 \u062b\u0645 \u0623\u0631\u062d\u0647\u0645\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
\n– \u0633\u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u0628\u0623\u0637\u0631\u0627\u0641 \u0623\u0635\u0627\u0628\u0639\u0643 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0625\u062a\u0642\u0627\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0646\u064a\u0629.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:<\/strong>
\n\u062a\u0639\u062f \u062a\u0642\u0646\u064a\u0629 Pilates \u00a0\u0627\u0644\u062a\u062f\u062d\u0631\u062c \u0647\u064a \u0623\u0641\u0636\u0644 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629. \u0643\u0644\u0645\u0627 \u062a\u0645\u0631\u0646\u062a \u0623\u0643\u062b\u0631 \u0632\u0627\u062f\u062a \u0635\u0644\u0627\u0628\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u0645\u0648.<\/p>\n

18- Forward Spine Stretches:<\/h4>\n

\u062c\u0631\u0628 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643 \u062d\u062a\u0649 \u0628\u0639\u062f 21 \u0633\u0646\u0629. \u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643. \u062a\u0631\u0643\u0632 \u0647\u0630\u0647 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/p>\n

\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong>
\n– \u0627\u062c\u0644\u0633 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645.
\n– \u0627\u0646\u062d\u0646\u0650 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0628\u0637\u0621 \u0648\u0648\u0627\u0635\u0644 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0637\u0631\u0627\u0641 \u0623\u0635\u0627\u0628\u0639\u0643 \u0623\u0648 \u0643\u0639\u0628\u064a\u0643 \u0644\u062a\u0645\u062f\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u0643 \u0644\u0645\u062f\u0629 10 \u0625\u0644\u0649 20 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.
\n– \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u062a\u062d\u0631\u0643 \u0644\u0644\u062e\u0644\u0641 \u0628\u0628\u0637\u0621 \u0648\u0636\u0639 \u0627\u0644\u062c\u0644\u0648\u0633 \u0645\u0631\u0629 \u062a\u0627\u0646\u064a\u0629 .
\n– \u0643\u0631\u0631 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0644\u0645\u062f\u0629 3 \u0625\u0644\u0649 4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0632\u0648\u062f\u0647\u0627 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n

\u0641\u0648\u0627\u0626\u062f\u0647:<\/strong>
\n\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0641\u064a\u062f \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0623\u063a\u0634\u064a\u0629\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621\u060c \u0648\u062a\u0645\u062f\u062f\u060c \u0648\u0625\u0639\u0627\u062f\u0629 \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0641\u0642\u0637\u060c \u0628\u0644 \u064a\u062d\u0633\u0646 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0635\u0645\u064a\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0639\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0628\u0627\u0646\u062a\u0638\u0627\u0645. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062a\u064a \u062a\u0645\u062a \u0645\u0646\u0627\u0642\u0634\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0645\u0641\u064a\u062f\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644. \u0627\u062e\u062a\u0631 \u0645\u0627 \u064a\u0646\u0627\u0633\u0628\u0643 \u0648\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0646 \u062e\u0644\u0627\u0644 \u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643. \u0648\u064a\u0631\u062c\u0649 \u0627\u062a\u062e\u0627\u0630 \u062a\u062f\u0627\u0628\u064a\u0631 \u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0623\u064a \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0645\u064a\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0644\u0643\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u0639\u0636\u0644\u0627\u062a \u0642\u0648\u064a\u0629 \u0648\u062c\u0633\u0645 \u0642\u0648\u064a\u060c \u0648\u0645\u062a\u0627\u0628\u0639\u0629 \u0641\u0631\u062f\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0648\u062a\u0634<\/a>.<\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631: stylesatlife<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
\u0627\u0644\u0643\u062b\u064a\u0631 \u0644\u064a\u0633\u0648\u0627 \u0633\u0639\u062f\u0627\u0621 \u0628\u0633\u0628\u0628 \u0627\u0644\u0645\u0638\u0647\u0631 \u0623\u0648 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u062d\u062a\u0649 \u0627\u0644\u0637\u0648\u0644. \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u062d\u0644\u0648\u0644 \u0645\u062a\u0627\u062d\u0629 \u0645\u062b\u0644 \u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0644\u0643\u0646\u0647\u0627 \u0628\u0627\u0647\u0638\u0629 \u0627\u0644\u062b\u0645\u0646. \u0648\u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0647\u064a \u00a0\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f\u060c \u0648\u0647\u064a \u062d\u0644 \u0637\u0628\u064a\u0639\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0648\u0644 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a. \u0637\u0648\u0644 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a\u0647 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0645\u0633\u0627\u0647\u0645\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u062c\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629. \u062a\u062a\u0637\u0644\u0628 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 …<\/p>\n","protected":false},"author":15,"featured_media":2035,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[595,596,597,598],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/05\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0637\u0648\u0644-1024x576.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2033"}],"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=2033"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2033\/revisions"}],"predecessor-version":[{"id":2047,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2033\/revisions\/2047"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/2035"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=2033"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=2033"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=2033"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}