{"id":3607,"date":"2020-12-07T17:34:29","date_gmt":"2020-12-07T15:34:29","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=3607"},"modified":"2021-02-23T14:16:03","modified_gmt":"2021-02-23T12:16:03","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a5%d8%ad%d9%85%d8%a7%d8%a1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a5%d8%ad%d9%85%d8%a7%d8%a1\/","title":{"rendered":"\u0623\u0641\u0636\u0644 10 \u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u062d\u0645\u0627\u0621 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0644\u062c\u0633\u0645\u0643"},"content":{"rendered":"<p>\u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0645\u0644\u0644 \u0639\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u062a\u0645\u0631\u064a\u0646\u0643 \u0648\u062a\u0642\u0631\u0631 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629\u060c \u0644\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u062f\u062b \u0641\u0631\u0642\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u0623\u062f\u0627\u0621\u0643 \u0648\u0644\u064a\u0627\u0642\u062a\u0643\u060c \u0648\u0636\u0631\u0648\u0631\u064a \u0644\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u062d\u064a\u062b \u064a\u0647\u064a\u0626 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0627\u0644\u0623\u0645\u062b\u0644. \u062c\u0645\u0639\u0646\u0627 \u0647\u0646\u0627 10 \u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u062d\u0645\u0627\u0621 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621\u0647\u0627 \u0628\u0633\u0631\u0639\u0629 \u0648\u0628\u062f\u0648\u0646 \u0645\u0644\u0644.<\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\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><br \/>\n<a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"> \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><\/p>\n<h2>10 \u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u062d\u0645\u0627\u0621 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0645\u062a\u0648\u0633\u0637<\/h2>\n<p>\u0627\u062e\u062a\u0631 \u0645\u0646 4 \u0625\u0644\u0649 5 \u0645\u0646 \u062d\u0631\u0643\u0627\u062a Mason \u0623\u062f\u0646\u0627\u0647\u060c \u062b\u0645 \u0623\u0643\u0645\u0644 \u0643\u0644 \u0645\u0646\u0647\u0627 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629. \u062a\u0639\u062a\u0628\u0631 \u0631\u0627\u0626\u0639\u0629 \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0645\u0646 \u0623\u062c\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a> \u0623\u0648 \u0627\u0644\u0642\u0648\u0629. \u0631\u0643\u0632 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062e\u062f\u0645 \u062a\u0645\u0631\u064a\u0646\u0643 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 (\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0625\u0644\u062e.)<\/p>\n<h3>1- Arm Reach<\/h3>\n<div style=\"width: 640px;\" class=\"wp-video\"><!--[if lt IE 9]><script>document.createElement('video');<\/script><![endif]-->\n<video class=\"wp-video-shortcode\" id=\"video-3607-1\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/arm-reach-1551296967.mp4?_=1\" \/><a href=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/arm-reach-1551296967.mp4\">https:\/\/hmg-h-cdn.hearstapps.com\/videos\/arm-reach-1551296967.mp4<\/a><\/video><\/div>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li>\n<li>\u062d\u0631\u0643 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0642\u0645 \u0628\u062a\u062d\u0631\u064a\u0643 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643.<\/li>\n<li>\u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0627\u062a\u062c\u0627\u0647.<\/li>\n<li>\u0643\u0631\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0645\u0639 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<h3>2- Side Reach<\/h3>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-3607-2\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/side-reach-1551297092.mp4?_=2\" \/><a href=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/side-reach-1551297092.mp4\">https:\/\/hmg-h-cdn.hearstapps.com\/videos\/side-reach-1551297092.mp4<\/a><\/video><\/div>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li>\n<li>\u0642\u0645 \u0628\u0625\u0645\u0627\u0644\u0629 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646\u060c \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li>\n<li>\u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u060c \u0642\u0645 \u0628\u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0646\u062d\u0648 \u0627\u0644\u0633\u0645\u0627\u0621 \u0628\u0634\u0643\u0644 \u0645\u0627\u0626\u0644\u060c \u0628\u0645\u0627 \u064a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0628\u0627\u0642\u064a \u062c\u0633\u0645\u0643\u060c \u0648\u0645\u062f\u062f \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.<\/li>\n<li>\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<h3>3- Hip Rotations<\/h3>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-3607-3\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/hip-circle-1551296983.mp4?_=3\" \/><a href=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/hip-circle-1551296983.mp4\">https:\/\/hmg-h-cdn.hearstapps.com\/videos\/hip-circle-1551296983.mp4<\/a><\/video><\/div>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li>\n<li>\u0627\u062b\u0646\u0650 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643.<\/li>\n<li>\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u0643 \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0627\u0635\u0646\u0639 \u062f\u0627\u0626\u0631\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u0627\u0642\u0643 \u062d\u0648\u0644 \u062c\u0633\u0645\u0643\u060c \u0628\u0627\u062a\u062c\u0627\u0647 \u0635\u062f\u0631\u0643\u060c \u062b\u0645 \u0639\u062f \u0644\u0623\u0633\u0641\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li>\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3491 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/728x90Grey04-1.png\" alt=\"\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/728x90Grey04-1.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/728x90Grey04-1-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<h3>4- Knees Lift<\/h3>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-3607-4\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/knees-to-elbows-1551297022.mp4?_=4\" \/><a href=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/knees-to-elbows-1551297022.mp4\">https:\/\/hmg-h-cdn.hearstapps.com\/videos\/knees-to-elbows-1551297022.mp4<\/a><\/video><\/div>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li>\n<li>\u0627\u062b\u0646\u0650 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0625\u062d\u062f\u0649 \u0631\u062c\u0644\u064a\u0643 \u0646\u062d\u0648 \u062c\u0633\u0645\u0643\u060c \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0643\u0645\u0627 \u062a\u0641\u0639\u0644 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0644\u0645\u0633 \u0627\u0644\u0642\u0641\u0635.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<h3>5- Lateral Lunge With Balance<\/h3>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-3607-5\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/lateral-lunge-with-balance-1551297044.mp4?_=5\" \/><a href=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/lateral-lunge-with-balance-1551297044.mp4\">https:\/\/hmg-h-cdn.hearstapps.com\/videos\/lateral-lunge-with-balance-1551297044.mp4<\/a><\/video><\/div>\n<ul>\n<li>\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0648\u0627\u0644\u064a\u062f\u064a\u0646 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u0643.<\/li>\n<li>\u0627\u062a\u062e\u0630 \u062e\u0637\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646\u060c \u062b\u0645 \u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641\u060c \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u062a\u0646\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0627\u062f\u0641\u0639 \u0644\u0644\u062e\u0644\u0641 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u062d\u064a\u062b \u062a\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0648\u0627\u0633\u062d\u0628\u0647\u0627 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643 \u0628\u0630\u0631\u0627\u0639\u064a\u0643.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646\u060c \u062b\u0645 \u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u064a\u0633\u0631.<\/li>\n<\/ul>\n<h3>6- Lateral Lunge With Reach<\/h3>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-3607-6\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/lateral-lunge-1551297063.mp4?_=6\" \/><a href=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/lateral-lunge-1551297063.mp4\">https:\/\/hmg-h-cdn.hearstapps.com\/videos\/lateral-lunge-1551297063.mp4<\/a><\/video><\/div>\n<ul>\n<li>\u0642\u0641 \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0627\u0644\u064a\u062f\u064a\u0646 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u0643.<\/li>\n<li>\u0628\u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0627\u0646\u0632\u0644 \u0646\u062d\u0648 \u0642\u062f\u0645\u0643\u060c \u0648\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u062a\u0646\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<h3>7- Squat To Raised Heel<\/h3>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-3607-7\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/squat-to-raised-heel-1551297105.mp4?_=7\" \/><a href=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/squat-to-raised-heel-1551297105.mp4\">https:\/\/hmg-h-cdn.hearstapps.com\/videos\/squat-to-raised-heel-1551297105.mp4<\/a><\/video><\/div>\n<ul>\n<li>\u0642\u0641 \u0645\u0639 \u062c\u0639\u0644 \u0643\u0639\u0628\u064a\u0643 \u0623\u0639\u0631\u0636 \u0645\u0646 \u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u0645\u062f \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641\u060c \u0648\u0627\u0646\u0632\u0644 \u0644\u0623\u0633\u0641\u0644 \u0641\u064a \u0648\u0636\u0639 Squat.<\/li>\n<li>\u0623\u0646\u0632\u0644 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u064a\u0646 \u0633\u0627\u0642\u064a\u0643.<\/li>\n<li>\u062b\u0645 \u0642\u0645 \u0628\u0627\u0644\u0627\u0631\u062a\u0643\u0627\u0632 \u0625\u0644\u0649 \u0643\u0639\u0628\u064a\u0643 \u0644\u0644\u0648\u0642\u0648\u0641\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0642\u0648\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628.<\/li>\n<li>\u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a\u060c \u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<h3>8- Squat With Reach<\/h3>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-3607-8\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/squat-with-reach-1551297264.mp4?_=8\" \/><a href=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/squat-with-reach-1551297264.mp4\">https:\/\/hmg-h-cdn.hearstapps.com\/videos\/squat-with-reach-1551297264.mp4<\/a><\/video><\/div>\n<ul>\n<li>\u0642\u0641 \u0645\u0639 \u062c\u0639\u0644 \u0643\u0639\u0628\u064a\u0643 \u0623\u0639\u0631\u0636 \u0645\u0646 \u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u0645\u062f \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641\u060c \u0648\u0627\u0646\u0632\u0644 \u0644\u0623\u0633\u0641\u0644 \u0641\u064a \u0648\u0636\u0639 Squat .<\/li>\n<li>\u0623\u0646\u0632\u0644 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u064a\u0646 \u0633\u0627\u0642\u064a\u0643.<\/li>\n<li>\u062b\u0645 \u0642\u0645 \u0628\u0627\u0644\u0627\u0631\u062a\u0643\u0627\u0632 \u0625\u0644\u0649 \u0643\u0639\u0628\u064a\u0643 \u0644\u0644\u0648\u0642\u0648\u0641\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0644\u0623\u0639\u0644\u0649.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<h3>9- Plank Walk Out<\/h3>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-3607-9\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/plank-walk-out-1551297079.mp4?_=9\" \/><a href=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/plank-walk-out-1551297079.mp4\">https:\/\/hmg-h-cdn.hearstapps.com\/videos\/plank-walk-out-1551297079.mp4<\/a><\/video><\/div>\n<ul>\n<li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641.<\/li>\n<li>\u0627\u0646\u062d\u0646\u0649 \u062d\u062a\u0649 \u062a\u0644\u0645\u0633 \u064a\u062f\u064a\u0643 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u0645\u0634 \u0628\u064a\u062f\u064a\u0643 \u0628\u0628\u0637\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 plank.<\/li>\n<li>\u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629 \u062b\u0645 \u0627\u0645\u0634 \u0628\u064a\u062f\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0628\u0627\u062a\u062c\u0627\u0647 \u0642\u062f\u0645\u064a\u0643.<\/li>\n<li>\u0639\u064f\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0642\u0648\u0641.<\/li>\n<li>\u0643\u0631\u0631 \u0648\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<h3>10- Jumping Jack<\/h3>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-3607-10\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/jumping-jack-1551297001.mp4?_=10\" \/><a href=\"https:\/\/hmg-h-cdn.hearstapps.com\/videos\/jumping-jack-1551297001.mp4\">https:\/\/hmg-h-cdn.hearstapps.com\/videos\/jumping-jack-1551297001.mp4<\/a><\/video><\/div>\n<ul>\n<li>\u0642\u0641 \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0642\u062f\u0645\u064a\u0643 \u0648\u0648\u0631\u0643\u064a\u0643\u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0648\u0641\u0648\u0642 \u0631\u0623\u0633\u0643\u060c \u0648\u0627\u0642\u0641\u0632 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u062e\u0627\u0631\u062c \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0628\u064a\u0646\u0647\u0645\u0627 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0628\u062f\u0648\u0646 \u062a\u0648\u0642\u0641\u060c \u0642\u0645 \u0628\u0639\u0643\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0633\u0631\u0639\u0629.<\/li>\n<li>\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<div id=\"gtx-anchor\" style=\"position: absolute; visibility: hidden; left: 712px; top: 1954.03px; width: 65px; height: 19px;\"><\/div>\n<div class=\"jfk-bubble gtx-bubble\" style=\"visibility: visible; left: -65px; top: 1750px; opacity: 1;\" role=\"alertdialog\" aria-describedby=\"bubble-7\">\n<div class=\"jfk-bubble-closebtn-id jfk-bubble-closebtn\" tabindex=\"0\" role=\"button\" aria-label=\"Close\"><\/div>\n<div class=\"jfk-bubble-arrow-id jfk-bubble-arrow jfk-bubble-arrowdown\" style=\"left: 734.5px;\">\n<div class=\"jfk-bubble-arrowimplafter\"><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3490 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-1024x320.png\" alt=\"\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/1920x600-01Grey04-1.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/div>\n<\/div>\n<\/div>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.womenshealthmag.com\/fitness\/g26554730\/best-warm-up-exercises\/\" target=\"_blank\" rel=\"noopener\">Womenshealthmag<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0645\u0644\u0644 \u0639\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 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