{"id":5516,"date":"2021-10-15T01:02:09","date_gmt":"2021-10-14T23:02:09","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5516"},"modified":"2024-01-14T12:19:10","modified_gmt":"2024-01-14T10:19:10","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a3%d8%b3%d9%81%d9%84-%d8%a7%d9%84%d8%b8%d9%87%d8%b1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a3%d8%b3%d9%81%d9%84-%d8%a7%d9%84%d8%b8%d9%87%d8%b1\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a\u0647\u0627. \u064a\u0645\u0643\u0646\u0647 \u0623\u064a\u0636\u064b\u0627 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0644\u0630\u0631\u0627\u0639. \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u0632\u064a\u062f \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0635\u0644\u0628 \u0648\u064a\u0633\u0631\u0639 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0634\u0641\u0627\u0621.<\/span><\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" 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\/3zAA98X\" 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><span style=\"font-weight: 400;\">10 \u0645\u0646 \u0623\u0647\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u00a0<\/span><\/h2>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b8%d9%87%d8%b1-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a>\u00a0\u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a \u062f\u0648\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0644\u062c\u064a\u0645 \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0627\u0644\u0648\u0642\u062a \u0623\u0648 \u0627\u0644\u0645\u0642\u062f\u0631\u0629\u060c \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u0628\u0627\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u064a\u0636\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u062a\u0644\u0643 \u0648\u0627\u062d\u062f\u0627.<\/p>\n<p>\u0644\u062a\u062c\u0646\u064a <a href=\"https:\/\/blog.elcoach.me\/articles\/9-%d9%85%d9%86-%d8%a7%d9%87%d9%85-%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b8%d9%87%d8%b1-%d8%a7%d9%84%d8%b4%d9%83%d9%84%d9%8a%d8%a9-%d9%88%d8%a7%d9%84%d8%b5\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631<\/a> \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u062f\u0627\u0621\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0648\u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0633\u0648\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0627\u0644\u062c\u064a\u0645\u060c \u0644\u0630\u0627 \u0634\u0627\u0647\u062f \u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062c\u064a\u062f\u0627\u060c \u0648\u0627\u0628\u062f\u0623 \u0628\u0639\u062f\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0623\u062f\u0627\u0621\u0647 \u0628\u0623\u0641\u0636\u0644 \u0634\u0643\u0644.<\/p>\n<h3><span style=\"font-weight: 400;\">1- Bridges<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u0645\u0644 Bridges \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0644\u0644\u0634\u062e\u0635\u060c \u0648\u0647\u064a \u0639\u0636\u0644\u0629 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0627\u0644\u0643\u0628\u064a\u0631\u0629. \u064a\u0646\u062e\u0631\u0637 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u062d\u0631\u0643\u0648\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u062e\u0627\u0635\u0629\u064b \u0639\u0646\u062f\u0645\u0627 \u064a\u0646\u062d\u0646\u064a\u0648\u0646 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0633\u0643\u0648\u0627\u062a. \u062a\u0639\u062f \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0647\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0648\u062a\u0647\u0627 \u0641\u064a \u062f\u0639\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0637\u0631\u064a\u0642\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0633\u0637\u062d \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0645\u0633\u0627\u0641\u0629 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u064a\u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645 \u062e\u0637\u0627\u064b \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0645\u0639 \u0628\u0642\u0627\u0621 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0646\u0632\u0644 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0633\u062a\u0631\u062d \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 15 \u0645\u0631\u0629 \u062b\u0645 \u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 15 \u0645\u0631\u0629.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">2- Knee-to-chest stretches<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0645\u0646 \u0627\u0644\u0631\u0643\u0628\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0625\u0637\u0627\u0644\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0623\u0644\u0645.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-16790 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/knee-to-chest-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631.webp\" alt=\"knee-to-chest-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631\" width=\"612\" height=\"408\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/knee-to-chest-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631.webp 612w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/knee-to-chest-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-300x200.webp 300w\" sizes=\"(max-width: 612px) 100vw, 612px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0645\u0646 \u0627\u0644\u0631\u0643\u0628\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u062f\u0631:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0646\u0650 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0648\u0627\u0621 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u062e\u062f\u0645 \u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0644\u0633\u062d\u0628 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0646\u062d\u0648 \u0627\u0644\u0635\u062f\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0628\u062a \u0627\u0644\u0631\u0643\u0628\u0629 \u0639\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0641\u064a \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0645\u0639 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0623\u062e\u0631\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0645\u0639 \u0643\u0644 \u0631\u062c\u0644 2-3 \u0645\u0631\u0627\u062a \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">3- Lower back rotational stretches<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u062a\u0645\u062f\u062f \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062f\u0648\u0631\u0627\u0646\u064a \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u062c\u0630\u0639. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0639\u0645\u0644 \u0628\u0644\u0637\u0641 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-16789 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/lower-back-rotational-stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-768x493-1.webp\" alt=\"lower-back-rotational-stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-768x493\" width=\"768\" height=\"493\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/lower-back-rotational-stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-768x493-1.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/lower-back-rotational-stretch-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-768x493-1-300x193.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0642\u0645 \u0628\u0644\u0641 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0627\u0644\u0645\u062b\u0646\u064a\u062a\u064a\u0646 \u0628\u0631\u0641\u0642 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0642\u0631 \u0644\u0645\u062f\u0629 5-10 \u062b\u0648\u0627\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0627\u0644\u0645\u062b\u0646\u064a\u062a\u064a\u0646 \u0628\u0631\u0641\u0642 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631\u060c \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0630\u0644\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 2-3 \u0645\u0631\u0627\u062a \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">4- Draw-in maneuvers<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u062a\u0639\u0631\u0636\u0629. \u062a\u0648\u062c\u062f \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0629 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0648\u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0645\u0646 \u0627\u0644\u0628\u0637\u0646\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0645\u0646\u0637\u0642\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u0637\u062d\u062a\u064a\u0646\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0648\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0627\u0633\u062d\u0628 \u0633\u0631\u0629 \u0627\u0644\u0628\u0637\u0646 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0642\u0631 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 5 \u0645\u0631\u0627\u062a.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">5- Pelvic tilts<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0625\u0644\u0649 \u0625\u0631\u062e\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u0629 \u0648\u0625\u0628\u0642\u0627\u0626\u0647\u0627 \u0645\u0631\u0646\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u0637\u062d\u062a\u064a\u0646\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0646\u062d\u0646\u0649 \u0628\u0631\u0641\u0642 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u062f\u0641\u0639 \u0627\u0644\u0645\u0639\u062f\u0629 \u0644\u0644\u062e\u0627\u0631\u062c.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646 \u060c \u062b\u0645 \u0627\u0633\u062a\u0631\u062e.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0633\u0637\u062d \u0638\u0647\u0631\u0643 \u0648\u0627\u0633\u062d\u0628 \u0627\u0644\u0633\u0631\u0629 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u060c \u062b\u0645 \u0627\u0633\u062a\u0631\u062e.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0632\u064a\u0627\u062f\u0629 \u0639\u062f\u062f \u0645\u0631\u0627\u062a \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u064a\u0648\u0645\u064a\u064b\u0627 \u062d\u062a\u0649 30 \u0645\u0631\u0629.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">6-\u00a0 Lying lateral leg lifts<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631. \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0634\u062e\u0635 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646\u0647 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062d\u0631\u0643\u062a\u0647.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-16788 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-laying-down-768x605-1.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-laying-down-768x605\" width=\"768\" height=\"605\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-laying-down-768x605-1.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-laying-down-768x605-1-300x236.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0645\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0639\u064b\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0627\u0644\u0633\u0627\u0642 \u0645\u062b\u0646\u064a\u0629 \u0642\u0644\u064a\u0644\u0627\u064b.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0639\u0644\u064a\u0627 \u062d\u0648\u0627\u0644\u064a 18 \u0628\u0648\u0635\u0629\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621\u0647\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0645\u0645\u062a\u062f\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u0628\u062a \u0644\u0645\u062f\u0629 2 \u062b\u0627\u0646\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 10 \u0645\u0631\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0642\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0643\u0631\u0631 \u0630\u0644\u0643\u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0623\u062e\u0631\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">7- Cat stretches<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u062c\u0639\u0644\u0647 \u0623\u0642\u0648\u0649\u060c \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-16787 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/cat-stretch.webp\" alt=\"cat-stretch\" width=\"701\" height=\"414\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/cat-stretch.webp 701w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/cat-stretch-300x177.webp 300w\" sizes=\"(max-width: 701px) 100vw, 701px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0648\u0633 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0633\u062d\u0628 \u0627\u0644\u0633\u0631\u0629 \u0644\u0644\u062f\u0627\u062e\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u062e\u0650 \u0628\u0628\u0637\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0633\u0645\u062d \u0644\u0644\u0628\u0637\u0646 \u0628\u0627\u0644\u062a\u0631\u0647\u0644 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 3-5 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">8- Superman<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0634\u062e\u0635 \u0625\u0644\u0649 \u062a\u0645\u062f\u064a\u062f\u0627\u062a \u0638\u0647\u0631 \u0642\u0648\u064a\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u062c\u064a\u062f\u0629. \u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-16786 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/superman-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631.webp\" alt=\"superman-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631\" width=\"744\" height=\"405\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/superman-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631.webp 744w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/superman-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-300x163.webp 300w\" sizes=\"(max-width: 744px) 100vw, 744px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0623\u062f\u0627\u0621 \u0633\u0648\u0628\u0631\u0645\u0627\u0646:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0648\u062c\u0647\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0645\u062f\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0645\u0627\u0645 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646 \u0648\u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0643\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646\u060c \u0628\u0647\u062f\u0641 \u062e\u0644\u0642 \u0641\u062c\u0648\u0629 \u062a\u0628\u0644\u063a \u062d\u0648\u0627\u0644\u064a 6 \u0628\u0648\u0635\u0627\u062a \u0628\u064a\u0646\u0647\u0627 \u0648\u0628\u064a\u0646 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0648\u0644 \u0633\u062d\u0628 \u0627\u0644\u0633\u0631\u0629 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0631\u0641\u0639\u0647\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0644\u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0631\u0623\u0633 \u0648\u0627\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0644\u062a\u062c\u0646\u0628 \u0625\u0635\u0627\u0628\u0629 \u0627\u0644\u0631\u0642\u0628\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0645\u062f \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0644\u0644\u062e\u0627\u0631\u062c \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0642\u0631 \u0644\u0645\u062f\u0629 2 \u062b\u0627\u0646\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 10 \u0645\u0631\u0627\u062a.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">9- Seated lower back rotational stretches<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062f\u0648\u0631\u0627\u0646\u064a \u0644\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u062a\u0634\u063a\u064a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0648\u062a\u0642\u0648\u064a\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-16785 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-\u0627\u0654\u062b\u0646\u0627\u0621-\u0627\u0644\u062c\u0644\u0648\u0633.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-\u0627\u0654\u062b\u0646\u0627\u0621-\u0627\u0644\u062c\u0644\u0648\u0633\" width=\"714\" height=\"503\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-\u0627\u0654\u062b\u0646\u0627\u0621-\u0627\u0644\u062c\u0644\u0648\u0633.webp 714w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-\u0627\u0654\u062b\u0646\u0627\u0621-\u0627\u0644\u062c\u0644\u0648\u0633-300x211.webp 300w\" sizes=\"(max-width: 714px) 100vw, 714px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0623\u0648 \u0643\u0631\u0633\u064a \u0628\u062f\u0648\u0646 \u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0627\u0644\u0644\u0641 \u0645\u0646 \u0627\u0644\u0648\u064a\u0637 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0631\u0628\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0627\u0644\u0631\u0623\u0633 \u0623\u0648 \u0636\u0639 \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u062f\u0639\u0645 \u0627\u0644\u0625\u0637\u0627\u0644\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062b\u064a\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0633\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628 3-5 \u0645\u0631\u0627\u062a \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">10- Partial curls<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0644\u0639\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0642\u0648\u064a\u0629 \u062f\u0648\u0631\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0641\u064a \u062f\u0639\u0645 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a 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\u0642\u0648\u064a.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-16784 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-\u0639\u0644\u0649-\u0627\u0644\u0627\u0654\u0631\u0636.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-\u0639\u0644\u0649-\u0627\u0644\u0627\u0654\u0631\u0636\" width=\"714\" height=\"440\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-\u0639\u0644\u0649-\u0627\u0644\u0627\u0654\u0631\u0636.webp 714w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-\u0639\u0644\u0649-\u0627\u0644\u0627\u0654\u0631\u0636-300x185.webp 300w\" sizes=\"(max-width: 714px) 100vw, 714px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u0629 \u0648\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0639\u0628\u0631 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642\u060c \u0648\u0639\u0646\u062f \u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0627\u0634\u0631\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0633\u062d\u0628 \u0627\u0644\u0645\u0639\u062f\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0627\u0644\u0631\u0623\u0633 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0631\u0641\u0642 2 \u0628\u0648\u0635\u0629 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0631\u0642\u0628\u0629 \u0641\u064a \u062e\u0637 \u0645\u0639 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646 \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0625\u0644\u0649 \u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629. \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0625\u0644\u0649 \u0648\u0636\u0639\u0647\u0645 \u0627\u0644\u0639\u0627\u0645 \u0648\u0643\u064a\u0641\u064a\u0629 \u062d\u0645\u0644\u0647\u0645 \u0644\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0644\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0633\u0626\u0648\u0644\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0639\u0644\u0649 \u0623\u064a \u0634\u062e\u0635 \u064a\u0639\u0627\u0646\u064a \u0645\u0646 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0634\u062f\u064a\u062f\u0629 \u0623\u0648 \u0644\u0627 \u062a\u062e\u062a\u0641\u064a \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u062a\u062d\u062f\u064a\u062f \u0645\u0648\u0639\u062f \u0645\u0639 \u0627\u0644\u0637\u0628\u064a\u0628. \u0625\u0630\u0627 \u0623\u062f\u062a \u0623\u064a \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0647\u0630\u0647 \u0625\u0644\u0649 \u062a\u0641\u0627\u0642\u0645 \u0627\u0644\u0623\u0644\u0645\u060c \u0641\u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0641\u0648\u0631\u064b\u0627 \u0648\u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628.<\/span><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323204#seated-lower-back-rotational-stretches\" target=\"_blank\" rel=\"noopener\">Medicalnewstoday<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a\u0647\u0627. \u064a\u0645\u0643\u0646\u0647 \u0623\u064a\u0636\u064b\u0627 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0644\u0630\u0631\u0627\u0639. \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u0632\u064a\u062f \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0635\u0644\u0628 \u0648\u064a\u0633\u0631\u0639 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0634\u0641\u0627\u0621. \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 \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":16782,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1172,439,1173],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0654\u0633\u0641\u0644-\u0627\u0644\u0638\u0647\u0631-1024x576.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5516"}],"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=5516"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5516\/revisions"}],"predecessor-version":[{"id":16791,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5516\/revisions\/16791"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/16782"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=5516"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=5516"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=5516"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}