{"id":5140,"date":"2025-12-13T13:49:44","date_gmt":"2025-12-13T11:49:44","guid":{"rendered":"https:\/\/araburology.com\/?p=5140"},"modified":"2025-12-13T13:49:44","modified_gmt":"2025-12-13T11:49:44","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8","status":"publish","type":"post","link":"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0627\u0646\u0632\u0627\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u062d\u0627\u0644\u0628"},"content":{"rendered":"<div class=\"streaming-animation markdown prose dark:prose-invert w-full break-words light\"><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0645\u062d\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0635\u0641\u062d\u0629<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" 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href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%84%D8%A5%D9%86%D8%B2%D8%A7%D9%84_%D8%AD%D8%B5%D9%88%D8%A9_%D8%A7%D9%84%D8%AD%D8%A7%D9%84%D8%A8_%D8%B7%D8%B1%D9%82_%D8%B7%D8%A8%D9%8A%D8%B9%D9%8A%D8%A9_%D9%84%D8%AA%D8%AE%D9%81%D9%8A%D9%81_%D8%A7%D9%84%D8%A3%D9%84%D9%85_%D9%88%D8%A7%D9%84%D9%85%D8%B3%D8%A7%D8%B9%D8%AF%D8%A9_%D9%81%D9%8A_%D8%A7%D9%84%D8%B9%D9%84%D8%A7%D8%AC\" >\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0625\u0646\u0632\u0627\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u062d\u0627\u0644\u0628: \u0637\u0631\u0642 \u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u0639\u0644\u0627\u062c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#%D9%84%D9%85%D8%A7%D8%B0%D8%A7_%D8%AA%D8%AD%D8%AA%D8%A7%D8%AC_%D8%A7%D9%84%D8%AD%D8%B5%D9%88%D8%A9_%D8%A5%D9%84%D9%89_%D9%86%D8%B2%D9%88%D9%84_%D9%85%D9%86_%D8%A7%D9%84%D8%AD%D8%A7%D9%84%D8%A8%D8%9F\" >\u0644\u0645\u0627\u0630\u0627 \u062a\u062d\u062a\u0627\u062c \u0627\u0644\u062d\u0635\u0648\u0629 \u0625\u0644\u0649 \u0646\u0632\u0648\u0644 \u0645\u0646 \u0627\u0644\u062d\u0627\u0644\u0628\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#1_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%85%D8%B4%D9%8A\" >1. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0634\u064a<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86\" >\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#2_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%82%D8%B1%D9%81%D8%B5%D8%A7%D8%A1_Squats\" >2. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squats)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-2\" >\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#3_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%85%D8%AF%D8%AF_Stretching\" >3. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f (Stretching)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-3\" >\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#4_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D9%88%D8%B6%D8%B9%D9%8A%D8%A9_%D8%A7%D9%84%D8%AC%D8%B3%D8%B1_Bridge_Pose\" >4. \u062a\u0645\u0631\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0631 (Bridge Pose)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-4\" >\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#5_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%B9%D9%85%D9%8A%D9%82\" >5. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-5\" >\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#6_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%8A%D9%88%D8%BA%D8%A7_Yoga_poses\" >6. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 (Yoga poses)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-6\" >\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#7_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AD%D9%88%D8%B6_%D8%A7%D9%84%D8%B9%D9%85%D9%8A%D9%82\" >7. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u0639\u0645\u064a\u0642<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-7\" >\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#%D9%86%D8%B5%D8%A7%D8%A6%D8%AD_%D8%A5%D8%B6%D8%A7%D9%81%D9%8A%D8%A9_%D9%84%D8%AA%D8%AD%D8%B3%D9%8A%D9%86_%D9%86%D8%B2%D9%88%D9%84_%D8%AD%D8%B5%D9%88%D8%A9_%D8%A7%D9%84%D8%AD%D8%A7%D9%84%D8%A8\" >\u0646\u0635\u0627\u0626\u062d \u0625\u0636\u0627\u0641\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0646\u0632\u0648\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u062d\u0627\u0644\u0628:<\/a><\/li><\/ul><\/nav><\/div>\n<h3 data-section-id=\"1blrgpk\" data-start=\"0\" data-end=\"74\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%84%D8%A5%D9%86%D8%B2%D8%A7%D9%84_%D8%AD%D8%B5%D9%88%D8%A9_%D8%A7%D9%84%D8%AD%D8%A7%D9%84%D8%A8_%D8%B7%D8%B1%D9%82_%D8%B7%D8%A8%D9%8A%D8%B9%D9%8A%D8%A9_%D9%84%D8%AA%D8%AE%D9%81%D9%8A%D9%81_%D8%A7%D9%84%D8%A3%D9%84%D9%85_%D9%88%D8%A7%D9%84%D9%85%D8%B3%D8%A7%D8%B9%D8%AF%D8%A9_%D9%81%D9%8A_%D8%A7%D9%84%D8%B9%D9%84%D8%A7%D8%AC\"><\/span>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0625\u0646\u0632\u0627\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u062d\u0627\u0644\u0628: \u0637\u0631\u0642 \u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u0639\u0644\u0627\u062c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"76\" data-end=\"417\">\u062d\u0635\u0648\u0627\u062a \u0627\u0644\u062d\u0627\u0644\u0628 \u0647\u064a \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u062a\u0631\u0627\u0643\u0645\u0627\u062a \u0635\u0644\u0628\u0629 \u062a\u062a\u0643\u0648\u0646 \u062f\u0627\u062e\u0644 \u0627\u0644\u0643\u0644\u0649 \u0623\u0648 \u0627\u0644\u062d\u0627\u0644\u0628\u060c \u0648\u062a\u0646\u062a\u0642\u0644 \u0639\u0628\u0631 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0628\u0648\u0644\u064a \u0625\u0644\u0649 \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u062d\u0635\u0648\u0627\u062a \u0645\u0624\u0644\u0645\u0629 \u062c\u062f\u064b\u0627 \u0648\u062a\u0633\u0628\u0628 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0642\u062f \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0623\u0648 \u0645\u0636\u0627\u0639\u0641\u0627\u062a \u0635\u062d\u064a\u0629 \u0623\u062e\u0631\u0649. \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u062d\u0635\u0648\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0639\u064a\u0646\u0629 \u0639\u0644\u0649 \u062a\u0633\u0647\u064a\u0644 \u062a\u062d\u0631\u0643\u0647\u0627 \u0645\u0646 \u0627\u0644\u062d\u0627\u0644\u0628 \u0625\u0644\u0649 \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645.<\/p>\n<p data-start=\"419\" data-end=\"499\"><strong data-start=\"419\" data-end=\"499\">\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644\u060c \u0633\u0646\u062a\u0646\u0627\u0648\u0644 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0633\u0647\u064a\u0644 \u0646\u0632\u0648\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u062d\u0627\u0644\u0628.<\/strong><\/p>\n<h3 data-section-id=\"1g8bb9e\" data-start=\"501\" data-end=\"543\"><span class=\"ez-toc-section\" id=\"%D9%84%D9%85%D8%A7%D8%B0%D8%A7_%D8%AA%D8%AD%D8%AA%D8%A7%D8%AC_%D8%A7%D9%84%D8%AD%D8%B5%D9%88%D8%A9_%D8%A5%D9%84%D9%89_%D9%86%D8%B2%D9%88%D9%84_%D9%85%D9%86_%D8%A7%D9%84%D8%AD%D8%A7%D9%84%D8%A8%D8%9F\"><\/span>\u0644\u0645\u0627\u0630\u0627 \u062a\u062d\u062a\u0627\u062c \u0627\u0644\u062d\u0635\u0648\u0629 \u0625\u0644\u0649 \u0646\u0632\u0648\u0644 \u0645\u0646 \u0627\u0644\u062d\u0627\u0644\u0628\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"545\" data-end=\"877\">\u0627\u0644\u062d\u0627\u0644\u0628 \u0647\u0648 \u0627\u0644\u0623\u0646\u0628\u0648\u0628 \u0627\u0644\u0630\u064a \u064a\u0646\u0642\u0644 \u0627\u0644\u0628\u0648\u0644 \u0645\u0646 \u0627\u0644\u0643\u0644\u0649 \u0625\u0644\u0649 \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0643\u0648\u0646 \u062d\u0635\u0648\u0629 \u0641\u064a \u0627\u0644\u062d\u0627\u0644\u0628\u060c \u0642\u062f \u062a\u064f\u0639\u064a\u0642 \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644 \u0648\u062a\u0633\u0628\u0628 \u0623\u0644\u0645\u064b\u0627 \u0634\u062f\u064a\u062f\u064b\u0627. \u062a\u062a\u0631\u0627\u0648\u062d \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u062d\u0627\u0644\u0628 \u0645\u0646 \u0623\u062d\u062c\u0627\u0645 \u0635\u063a\u064a\u0631\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0645\u0631 \u0628\u0633\u0647\u0648\u0644\u0629 \u0625\u0644\u0649 \u0623\u062d\u062c\u0627\u0645 \u0623\u0643\u0628\u0631 \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u062f\u062e\u0644 \u0637\u0628\u064a. \u0641\u064a \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0643\u0648\u0646 \u0641\u064a\u0647\u0627 \u0627\u0644\u062d\u0635\u0648\u0629 \u0635\u063a\u064a\u0631\u0629 \u0625\u0644\u0649 \u0645\u062a\u0648\u0633\u0637\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u062d\u0635\u0648\u0629 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u0633\u0647\u064a\u0644 \u0645\u0631\u0648\u0631\u0647\u0627.<\/p>\n<h3 data-section-id=\"op13v7\" data-start=\"879\" data-end=\"901\"><span class=\"ez-toc-section\" id=\"1_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%85%D8%B4%D9%8A\"><\/span>1. <strong data-start=\"886\" data-end=\"901\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0634\u064a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"903\" data-end=\"1154\">\u0645\u0646 \u0623\u0628\u0633\u0637 \u0648\u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0646\u0632\u0627\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u062d\u0627\u0644\u0628 \u0647\u0648 <strong data-start=\"969\" data-end=\"978\">\u0627\u0644\u0645\u0634\u064a<\/strong>. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0647\u0645 \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u062a\u062d\u0641\u064a\u0632 \u062d\u0631\u0643\u0629 \u0627\u0644\u062d\u0635\u0648\u0629 \u062f\u0627\u062e\u0644 \u0627\u0644\u062d\u0627\u0644\u0628\u060c \u0645\u0645\u0627 \u064a\u0633\u0647\u0644 \u0646\u0632\u0648\u0644\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u0627\u0644\u0645\u0634\u064a \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u062d\u0635\u0648\u0629.<\/p>\n<h4 data-start=\"1156\" data-end=\"1183\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"1184\" data-end=\"1352\">\n<li data-start=\"1184\" data-end=\"1220\">\n<p data-start=\"1186\" data-end=\"1220\"><strong data-start=\"1186\" data-end=\"1195\">\u0627\u0644\u0645\u0634\u064a<\/strong> \u0644\u0645\u062f\u0629 20-30 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n<\/li>\n<li data-start=\"1221\" data-end=\"1298\">\n<p data-start=\"1223\" data-end=\"1298\">\u062d\u0627\u0648\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0628\u064a\u0626\u0629 \u0645\u0631\u064a\u062d\u0629 \u0648\u062f\u0627\u0641\u0626\u0629\u060c \u062d\u064a\u062b \u064a\u0633\u0627\u0639\u062f \u0630\u0644\u0643 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<\/li>\n<li data-start=\"1299\" data-end=\"1352\">\n<p data-start=\"1301\" data-end=\"1352\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u062a\u064a\u0631\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0644\u0627 \u062a\u062c\u0647\u062f \u0627\u0644\u062c\u0633\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0644\u0627\u0632\u0645.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"n33xwa\" data-start=\"1354\" data-end=\"1388\"><span class=\"ez-toc-section\" id=\"2_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%82%D8%B1%D9%81%D8%B5%D8%A7%D8%A1_Squats\"><\/span>2. <strong data-start=\"1361\" data-end=\"1388\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squats)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1390\" data-end=\"1601\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0647\u0645 \u0641\u064a \u062a\u0633\u0647\u064a\u0644 \u0646\u0632\u0648\u0644 \u0627\u0644\u062d\u0635\u0648\u0629. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u062d\u0631\u0643\u0629 \u062f\u0627\u062e\u0644 \u0627\u0644\u062d\u0627\u0644\u0628\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u0633\u0631\u064a\u0639 \u0627\u0646\u062a\u0642\u0627\u0644 \u0627\u0644\u062d\u0635\u0648\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u062b\u0627\u0646\u0629.<\/p>\n<h4 data-start=\"1603\" data-end=\"1630\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-2\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"1631\" data-end=\"1837\">\n<li data-start=\"1631\" data-end=\"1662\">\n<p data-start=\"1633\" data-end=\"1662\">\u0642\u0641 \u0645\u0639 \u0641\u062a\u062d \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/p>\n<\/li>\n<li data-start=\"1663\" data-end=\"1710\">\n<p data-start=\"1665\" data-end=\"1710\">\u0627\u0646\u062d\u0646\u0650 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0648\u0643\u0623\u0646\u0643 \u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0648\u0647\u0645\u064a.<\/p>\n<\/li>\n<li data-start=\"1711\" data-end=\"1759\">\n<p data-start=\"1713\" data-end=\"1759\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062a\u062c\u0647\u062a\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645.<\/p>\n<\/li>\n<li data-start=\"1760\" data-end=\"1803\">\n<p data-start=\"1762\" data-end=\"1803\">\u0642\u0645 \u0628\u0627\u0644\u0647\u0628\u0648\u0637 \u0628\u0628\u0637\u0621 \u062b\u0645 \u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0648\u0642\u0648\u0641.<\/p>\n<\/li>\n<li data-start=\"1804\" data-end=\"1837\">\n<p data-start=\"1806\" data-end=\"1837\">\u0642\u0645 \u0628\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-15 \u062a\u0643\u0631\u0627\u0631.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"13budvv\" data-start=\"1839\" data-end=\"1875\"><span class=\"ez-toc-section\" id=\"3_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%85%D8%AF%D8%AF_Stretching\"><\/span>3. <strong data-start=\"1846\" data-end=\"1875\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f (Stretching)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1877\" data-end=\"2025\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062d\u0648\u0644 \u0627\u0644\u062d\u0627\u0644\u0628. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0641\u0631\u0635 \u0646\u0632\u0648\u0644 \u0627\u0644\u062d\u0635\u0648\u0629 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/p>\n<h4 data-start=\"2027\" data-end=\"2054\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-3\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"2055\" data-end=\"2300\">\n<li data-start=\"2055\" data-end=\"2142\">\n<p data-start=\"2057\" data-end=\"2142\"><strong data-start=\"2057\" data-end=\"2077\">\u062a\u0645\u062f\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0648\u0636\u0639 \u0633\u0627\u0642 \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0631\u062a\u0641\u0639 (\u0645\u062b\u0644 \u0643\u0631\u0633\u064a \u0645\u0646\u062e\u0641\u0636 \u0623\u0648 \u0637\u0627\u0648\u0644\u0629).<\/p>\n<\/li>\n<li data-start=\"2143\" data-end=\"2204\">\n<p data-start=\"2145\" data-end=\"2204\">\u0627\u0646\u062d\u0646\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u0633\u0627\u0642\u0643.<\/p>\n<\/li>\n<li data-start=\"2205\" data-end=\"2262\">\n<p data-start=\"2207\" data-end=\"2262\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n<\/li>\n<li data-start=\"2263\" data-end=\"2300\">\n<p data-start=\"2265\" data-end=\"2300\">\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 3 \u0645\u0631\u0627\u062a \u0639\u0644\u0649 \u0643\u0644 \u0633\u0627\u0642.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"1co9174\" data-start=\"2302\" data-end=\"2344\"><span class=\"ez-toc-section\" id=\"4_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D9%88%D8%B6%D8%B9%D9%8A%D8%A9_%D8%A7%D9%84%D8%AC%D8%B3%D8%B1_Bridge_Pose\"><\/span>4. <strong data-start=\"2309\" data-end=\"2344\">\u062a\u0645\u0631\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0631 (Bridge Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2346\" data-end=\"2459\">\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0648\u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u062d\u0635\u0648\u0629 \u0641\u064a \u0627\u0644\u062d\u0627\u0644\u0628.<\/p>\n<h4 data-start=\"2461\" data-end=\"2488\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-4\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"2489\" data-end=\"2703\">\n<li data-start=\"2489\" data-end=\"2547\">\n<p data-start=\"2491\" data-end=\"2547\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u062a\u0648\u064a\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<\/li>\n<li data-start=\"2548\" data-end=\"2623\">\n<p data-start=\"2550\" data-end=\"2623\">\u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0628\u062d\u064a\u062b \u064a\u0634\u0643\u0644 \u062c\u0633\u0645\u0643 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/p>\n<\/li>\n<li data-start=\"2624\" data-end=\"2678\">\n<p data-start=\"2626\" data-end=\"2678\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 20-30 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0627\u0646\u0632\u0644 \u0628\u0628\u0637\u0621.<\/p>\n<\/li>\n<li data-start=\"2679\" data-end=\"2703\">\n<p data-start=\"2681\" data-end=\"2703\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 5-10 \u0645\u0631\u0627\u062a.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"1i0q8v9\" data-start=\"2705\" data-end=\"2735\"><span class=\"ez-toc-section\" id=\"5_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%B9%D9%85%D9%8A%D9%82\"><\/span>5. <strong data-start=\"2712\" data-end=\"2735\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2737\" data-end=\"2926\">\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u062c\u062f \u0641\u064a\u0647\u0627 \u0627\u0644\u062d\u0635\u0648\u0629. \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u064a\u0639\u0632\u0632 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0648\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0628\u062d\u0635\u0648\u0627\u062a \u0627\u0644\u062d\u0627\u0644\u0628.<\/p>\n<h4 data-start=\"2928\" data-end=\"2955\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-5\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"2956\" data-end=\"3134\">\n<li data-start=\"2956\" data-end=\"2995\">\n<p data-start=\"2958\" data-end=\"2995\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0623\u0648 \u0627\u062c\u0644\u0633 \u0641\u064a \u0645\u0643\u0627\u0646 \u0645\u0631\u064a\u062d.<\/p>\n<\/li>\n<li data-start=\"2996\" data-end=\"3048\">\n<p data-start=\"2998\" data-end=\"3048\">\u062e\u0630 \u0646\u0641\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627 \u0639\u0628\u0631 \u0627\u0644\u0623\u0646\u0641\u060c \u062b\u0645 \u0623\u062e\u0631\u062c\u0647 \u0628\u0628\u0637\u0621 \u0639\u0628\u0631 \u0627\u0644\u0641\u0645.<\/p>\n<\/li>\n<li data-start=\"3049\" data-end=\"3090\">\n<p data-start=\"3051\" data-end=\"3090\">\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0644\u0645\u062f\u0629 5-10 \u062f\u0642\u0627\u0626\u0642.<\/p>\n<\/li>\n<li data-start=\"3091\" data-end=\"3134\">\n<p data-start=\"3093\" data-end=\"3134\">\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0647\u0627\u062f\u0626 \u0648\u0645\u0633\u062a\u0645\u0631.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"1t1qu0r\" data-start=\"3136\" data-end=\"3172\"><span class=\"ez-toc-section\" id=\"6_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%8A%D9%88%D8%BA%D8%A7_Yoga_poses\"><\/span>6. <strong data-start=\"3143\" data-end=\"3172\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 (Yoga poses)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"3174\" data-end=\"3405\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u062c\u062f\u064b\u0627 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u062d\u0635\u0648\u0629 \u0627\u0644\u062d\u0627\u0644\u0628. \u0628\u0639\u0636 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u063a\u0627 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644 \u0648\u062a\u0633\u0647\u064a\u0644 \u062d\u0631\u0643\u0629 \u0627\u0644\u062d\u0635\u0648\u0629. \u0623\u062d\u062f \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0647\u0648 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0641\u0644 &#8220;Child&#8217;s Pose&#8221; \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0641\u062a\u062d \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646.<\/p>\n<h4 data-start=\"3407\" data-end=\"3434\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-6\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"3435\" data-end=\"3577\">\n<li data-start=\"3435\" data-end=\"3477\">\n<p data-start=\"3437\" data-end=\"3477\">\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0645\u062f\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/p>\n<\/li>\n<li data-start=\"3478\" data-end=\"3524\">\n<p data-start=\"3480\" data-end=\"3524\">\u0636\u0639 \u062c\u0628\u064a\u0646\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642.<\/p>\n<\/li>\n<li data-start=\"3525\" data-end=\"3577\">\n<p data-start=\"3527\" data-end=\"3577\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 1-2 \u062f\u0642\u064a\u0642\u0629\u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0628\u0628\u0637\u0621.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"1x3nh2i\" data-start=\"3579\" data-end=\"3608\"><span class=\"ez-toc-section\" id=\"7_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AD%D9%88%D8%B6_%D8%A7%D9%84%D8%B9%D9%85%D9%8A%D9%82\"><\/span>7. <strong data-start=\"3586\" data-end=\"3608\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u0639\u0645\u064a\u0642<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"3610\" data-end=\"3742\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u0648\u0636 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0629. \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062d\u0631\u0643\u0629 \u0627\u0644\u0628\u0648\u0644.<\/p>\n<h4 data-start=\"3744\" data-end=\"3771\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-7\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"3772\" data-end=\"3947\">\n<li data-start=\"3772\" data-end=\"3813\">\n<p data-start=\"3774\" data-end=\"3813\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0623\u0648 \u0627\u062c\u0644\u0633 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0645\u0631\u064a\u062d\u0629.<\/p>\n<\/li>\n<li data-start=\"3814\" data-end=\"3871\">\n<p data-start=\"3816\" data-end=\"3871\">\u0642\u0645 \u0628\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 (\u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u062a\u0628\u0648\u0644).<\/p>\n<\/li>\n<li data-start=\"3872\" data-end=\"3922\">\n<p data-start=\"3874\" data-end=\"3922\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 5-10 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0627\u0633\u062a\u0631\u062e\u0650.<\/p>\n<\/li>\n<li data-start=\"3923\" data-end=\"3947\">\n<p data-start=\"3925\" data-end=\"3947\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10-15 \u0645\u0631\u0629.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"1ifv8tp\" data-start=\"3949\" data-end=\"3990\"><span class=\"ez-toc-section\" id=\"%D9%86%D8%B5%D8%A7%D8%A6%D8%AD_%D8%A5%D8%B6%D8%A7%D9%81%D9%8A%D8%A9_%D9%84%D8%AA%D8%AD%D8%B3%D9%8A%D9%86_%D9%86%D8%B2%D9%88%D9%84_%D8%AD%D8%B5%D9%88%D8%A9_%D8%A7%D9%84%D8%AD%D8%A7%D9%84%D8%A8\"><\/span>\u0646\u0635\u0627\u0626\u062d \u0625\u0636\u0627\u0641\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0646\u0632\u0648\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u062d\u0627\u0644\u0628:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol data-start=\"3992\" data-end=\"4022\" data-is-last-node=\"\" data-is-only-node=\"\">\n<li data-start=\"3992\" data-end=\"4022\" data-is-last-node=\"\">\n<p data-start=\"3995\" data-end=\"4022\" data-is-last-node=\"\"><strong data-start=\"3995\" data-end=\"4014\">\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0628\u0643\u062b\u0631\u0629<\/strong>: \u0645\u0646 \u0627\u0644\u0645<\/p>\n<\/li>\n<\/ol><\/div>","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0625\u0646\u0632\u0627\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u062d\u0627\u0644\u0628: \u0637\u0631\u0642 \u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u0639\u0644\u0627\u062c \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u062d\u0627\u0644\u0628 \u0647\u064a \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u062a\u0631\u0627\u0643\u0645\u0627\u062a \u0635\u0644\u0628\u0629 \u062a\u062a\u0643\u0648\u0646 \u062f\u0627\u062e\u0644 \u0627\u0644\u0643\u0644\u0649 \u0623\u0648 \u0627\u0644\u062d\u0627\u0644\u0628\u060c \u0648\u062a\u0646\u062a\u0642\u0644 \u0639\u0628\u0631 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0628\u0648\u0644\u064a \u0625\u0644\u0649 \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u062d\u0635\u0648\u0627\u062a \u0645\u0624\u0644\u0645\u0629 \u062c\u062f\u064b\u0627 \u0648\u062a\u0633\u0628\u0628 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0642\u062f \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0623\u0648 \u0645\u0636\u0627\u0639\u0641\u0627\u062a \u0635\u062d\u064a\u0629 \u0623\u062e\u0631\u0649. \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646&#8230;<\/p>","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[19],"tags":[],"class_list":["post-5140","post","type-post","status-publish","format-standard","hentry","category-19"],"acf":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts\/5140","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/comments?post=5140"}],"version-history":[{"count":1,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts\/5140\/revisions"}],"predecessor-version":[{"id":9904,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts\/5140\/revisions\/9904"}],"wp:attachment":[{"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/media?parent=5140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/categories?post=5140"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/tags?post=5140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}