{"id":9870,"date":"2026-06-02T11:17:04","date_gmt":"2026-06-02T11:17:04","guid":{"rendered":"https:\/\/www.reemhospital.com\/?p=9870"},"modified":"2026-06-02T11:19:05","modified_gmt":"2026-06-02T11:19:05","slug":"10-ways-to-improve-posture-exercises-tips","status":"publish","type":"post","link":"https:\/\/www.reemhospital.com\/ar\/health-hub\/10-ways-to-improve-posture-exercises-tips\/","title":{"rendered":"10\u00a0\u0637\u0631\u0642 \u0644\u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645: \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u0644\u0631\u0627\u062d\u0629\u00a0\u0627\u0644\u0639\u0645\u0648\u062f\u00a0\u0627\u0644\u0641\u0642\u0631\u064a\u00a0"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">&nbsp;<br>\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0633\u064a\u0626\u0629 \u0644\u0627 \u062a\u0624\u062b\u0631 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0645\u0638\u0647\u0631\u0643\u060c 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\u0644\u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0623\u0645\u0627\u0645 \u0627\u0644\u0645\u0643\u0627\u062a\u0628 \u0623\u0648 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0646\u062d\u0648 \u0627\u0644\u0647\u0648\u0627\u062a\u0641.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u062f\u0648\u0646\u0629\u060c \u0646\u064f\u0642\u062f\u0645 \u0644\u0643 10 \u062e\u0637\u0648\u0627\u062a \u0639\u0645\u0644\u064a\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0651\u0627\u0644\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u062c\u0633\u0645\u0643 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0628\u0647\u0627 \u0627\u0644\u064a\u0648\u0645\u060c&nbsp;\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0639\u0645\u0644 \u0645\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0623\u0648 \u0639\u062f\u062a \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0623\u0648 \u0628\u0628\u0633\u0627\u0637\u0629 \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0631\u0627\u062d\u0629 \u0623\u0643\u0628\u0631 \u0641\u064a \u062c\u0633\u062f\u0643.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Table of Contents<\/h2><nav><ul><li><a href=\"#\u0644\u0645\u0627\u0630\u0627-\u062a\u064f\u0639\u062f\u0651-\u0648\u0636\u0639\u064a\u0629-\u0627\u0644\u062c\u0633\u0645-\u0645\u0647\u0645\u0629\u061f\">\u0644\u0645\u0627\u0630\u0627 \u062a\u064f\u0639\u062f\u0651 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0645\u0647\u0645\u0629\u061f\u00a0<\/a><\/li><li><a href=\"#1-\u0643\u0646-\u0648\u0627\u0639\u064a\u0627\u064b-\u0628\u0648\u0636\u0639\u064a\u0629-\u062c\u0633\u0645\u0643\">1.\u00a0\u0643\u0646 \u0648\u0627\u0639\u064a\u0627\u064b \u0628\u0648\u0636\u0639\u064a\u0629 \u062c\u0633\u0645\u0643\u00a0<\/a><\/li><li><a href=\"#2-\u0642\u0648\u0650\u0651-\u0639\u0636\u0644\u0627\u062a-\u0645\u0631\u0643\u0632-\u0627\u0644\u062c\u0633\u0645\">2.\u00a0\u0642\u0648\u0650\u0651 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u0643\u0632 \u0627\u0644\u062c\u0633\u0645\u00a0<\/a><\/li><li><a href=\"#3-\u0627\u0636\u0628\u0637-\u0645\u0633\u0627\u062d\u0629-\u0639\u0645\u0644\u0643\">3.\u00a0\u0627\u0636\u0628\u0637 \u0645\u0633\u0627\u062d\u0629 \u0639\u0645\u0644\u0643\u00a0<\/a><\/li><li><a href=\"#4-\u0635\u062d\u0651\u062d-\u0639\u0627\u062f\u0627\u062a-\u0627\u0644\u062c\u0644\u0648\u0633-\u0644\u062f\u064a\u0643\">4.\u00a0\u0635\u062d\u0651\u062d \u0639\u0627\u062f\u0627\u062a \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u062f\u064a\u0643\u00a0<\/a><\/li><li><a href=\"#5-\u0627\u0631\u062a\u062f\u0650-\u0623\u062d\u0630\u064a\u0629-\u0635\u062f\u064a\u0642\u0629-\u0644\u0644\u0648\u0636\u0639\u064a\u0629-\u0627\u0644\u0635\u062d\u064a\u062d\u0629\">\u00a05.\u00a0\u0627\u0631\u062a\u062f\u0650 \u0623\u062d\u0630\u064a\u0629 \u0635\u062f\u064a\u0642\u0629 \u0644\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629\u00a0<\/a><\/li><li><a href=\"#6-\u0642\u0645-\u0628\u0627\u0644\u062a\u0645\u062f\u062f-\u064a\u0648\u0645\u064a\u064b\u0627\">6.\u00a0\u0642\u0645 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u064a\u0648\u0645\u064a\u064b\u0627\u00a0<\/a><\/li><li><a href=\"#7-\u062f\u0631\u0651\u0628-\u0639\u0636\u0644\u0627\u062a-\u0638\u0647\u0631\u0643\">7.\u00a0\u062f\u0631\u0651\u0628 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643\u00a0<\/a><\/li><li><a href=\"#8-\u0642\u0644\u0644-\u0645\u0646-\u0648\u0642\u062a-\u0627\u0633\u062a\u062e\u062f\u0627\u0645-\u0627\u0644\u0634\u0627\u0634\u0627\u062a\">8.\u00a0\u0642\u0644\u0644 \u0645\u0646 \u0648\u0642\u062a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0634\u0627\u0634\u0627\u062a\u00a0<\/a><\/li><li><a href=\"#9-\u062f\u0631\u0651\u0628-\u0646\u0641\u0633\u0643-\u0639\u0644\u0649-\u0641\u062d\u0635-\u0627\u0644\u0648\u0636\u0639\u064a\u0629\">9.\u00a0\u062f\u0631\u0651\u0628 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0641\u062d\u0635 \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u00a0<\/a><\/li><li><a href=\"#10-\u0627\u0633\u062a\u0634\u0631-\u0645\u062e\u062a\u0635\u064b\u0627\">10.\u00a0\u0627\u0633\u062a\u0634\u0631 \u0645\u062e\u062a\u0635\u064b\u0627\u00a0<\/a><\/li><li><a href=\"#\u0627\u0644\u062e\u0644\u0627\u0635\u0629\">\u0627\u0644\u062e\u0644\u0627\u0635\u0629\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<h2 id=\"\u0644\u0645\u0627\u0630\u0627-\u062a\u064f\u0639\u062f\u0651-\u0648\u0636\u0639\u064a\u0629-\u0627\u0644\u062c\u0633\u0645-\u0645\u0647\u0645\u0629\u061f\" class=\"wp-block-heading\"><strong>\u0644\u0645\u0627\u0630\u0627 \u062a\u064f\u0639\u062f\u0651 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0645\u0647\u0645\u0629\u061f<\/strong>\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u062a\u0639\u0646\u064a \u0623\u0646 \u0639\u0638\u0627\u0645\u0643 \u0641\u064a \u0645\u062d\u0627\u0630\u0627\u0629 \u0635\u062d\u064a\u062d\u0629 \u0645\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0623\u0631\u0628\u0637\u0629.\u00a0<br>\u0648\u0639\u0646\u062f\u0645\u0627 \u062a\u062e\u062a\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629\u060c \u064a\u0628\u062f\u0623 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u062a\u0639\u0648\u064a\u0636 \u0628\u0637\u0631\u0642 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0625\u062c\u0647\u0627\u062f \u0641\u064a \u0645\u0646\u0627\u0637\u0642 \u063a\u064a\u0631 \u0645\u062a\u0648\u0642\u0639\u0629\u2014\u0645\u062b\u0644 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0627\u0644\u0631\u0642\u0628\u0629\u060c \u0648\u062d\u062a\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0645\u0633\u062a\u0634\u0641\u0649 \u0631\u064a\u0645 \u0628\u0623\u0628\u0648\u0638\u0628\u064a\u060c \u0646\u0634\u0647\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0646\u0632\u0639\u0627\u062c \u0646\u0627\u062a\u062c \u0639\u0646 \u0633\u0648\u0621 \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u062e\u0635\u0648\u0635\u064b\u0627 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wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u0647\u0644 \u062a\u0639\u0644\u0645\u061f<\/strong>&nbsp;<br>\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0645\u0631\u0627\u0642\u0628\u0629 \u0648\u0636\u0639\u064a\u062a\u0643 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0645\u062f\u0649.&nbsp;<\/p>\n<\/blockquote>\n\n\n\n<h2 id=\"2-\u0642\u0648\u0650\u0651-\u0639\u0636\u0644\u0627\u062a-\u0645\u0631\u0643\u0632-\u0627\u0644\u062c\u0633\u0645\" class=\"wp-block-heading\"><strong>2.\u00a0\u0642\u0648\u0650\u0651 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u0643\u0632 \u0627\u0644\u062c\u0633\u0645<\/strong>\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u2014\u0627\u0644\u0628\u0637\u0646\u060c \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636\u2014\u062a\u0634\u0643\u0644 \u0627\u0644\u0623\u0633\u0627\u0633 \u0644\u0648\u0636\u0639\u064a\u0629 \u062c\u0633\u0645\u0643.\u00a0<br>\u0641\u0643\u0644\u0645\u0627 \u0643\u0627\u0646\u062a \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0642\u0648\u0649\u060c \u0643\u0644\u0645\u0627 \u062d\u0635\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0639\u0644\u0649 \u062f\u0639\u0645 \u0623\u0641\u0636\u0644 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062c\u0631\u0651\u0628 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646:&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022&nbsp;\u062a\u0645\u0631\u064a\u0646&nbsp;\u0627\u0644\u0628\u0644\u0627\u0646\u0643:&nbsp;<br>\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u062a\u0642\u0648\u0645 \u0641\u064a\u0647 \u0628\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0645\u062b\u0644 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a\u060c \u0645\u0633\u062a\u0646\u062f\u0627\u064b \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.&nbsp;<br>\u064a\u0642\u0648\u0651\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022&nbsp;\u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u062d\u0648\u0636:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u0633\u062c\u0627\u062f\u0629\u060c \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 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0645\u0633\u0627\u0641\u0629 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0636\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u062c\u0627\u0646\u0628\u0643 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0634\u062f\u0651 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0636\u063a\u0637 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0628\u0644\u0637\u0641 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0645 \u0628\u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u062d\u0648\u0636 \u0644\u0644\u0623\u0639\u0644\u0649 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0648\u0627\u0628\u0642\u064e \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 3\u20135 \u062b\u0648\u0627\u0646\u064d.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0631\u062e\u0650 \u0648\u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 10 \u0625\u0644\u0649 15 \u0645\u0631\u0629.\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022&nbsp;\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0634\u0631\u0629 \u0627\u0644\u0645\u064a\u062a\u0629&nbsp;(Dead Bugs):&nbsp;<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643\u060c \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u0648\u0627\u062b\u0646\u0650 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.\u00a0<\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0636\u063a\u0637 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>\u0627\u062e\u0641\u0636 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0648\u064a\u0627\u064b.\u00a0<\/li>\n<\/ol>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>\u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.\u00a0<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022&nbsp;\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0637\u0627\u0626\u0631 \u0648\u0627\u0644\u0643\u0644\u0628&nbsp;(Bird-Dog):&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639\u00a0\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0628\u0639 \u0623\u0637\u0631\u0627\u0641 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646\u00a0\u0627\u0644\u064a\u062f\u064a\u0646 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u062a\u062d\u062a \u0627\u0644\u0648\u0631\u0643\u064a\u0646.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0638\u0647\u0631.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0645\u062f \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u062e\u0644\u0641 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647\u2014\u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0648\u0627\u0621 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 2\u20133 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0629 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629.\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0623\u062f\u0627\u0624\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0623\u064a \u0645\u0639\u062f\u0627\u062a.&nbsp;<\/p>\n\n\n\n<h2 id=\"3-\u0627\u0636\u0628\u0637-\u0645\u0633\u0627\u062d\u0629-\u0639\u0645\u0644\u0643\" class=\"wp-block-heading\"><strong>3.\u00a0\u0627\u0636\u0628\u0637 \u0645\u0633\u0627\u062d\u0629 \u0639\u0645\u0644\u0643<\/strong>\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062c\u0644\u0648\u0633 \u0641\u064a \u0645\u0643\u0627\u0646 \u0639\u0645\u0644 \u063a\u064a\u0631 \u0645\u064f\u0647\u064a\u0623 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u0647\u0648 \u0623\u062d\u062f \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0648\u0631\u0627\u0621 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0633\u064a\u0626\u0629 \u0644\u0644\u062c\u0633\u0645.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u0645\u0643\u062a\u0628:&nbsp;<br>\u2022&nbsp;\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0634\u0627\u0634\u0629 \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u064a\u0646&nbsp;<br>\u2022&nbsp;\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636&nbsp;<br>\u2022&nbsp;\u0627\u0633\u062a\u062e\u062f\u0645 \u0643\u0631\u0633\u064a\u064b\u0627 \u064a\u062f\u0639\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 (\u0645\u0632\u0648\u062f \u0628\u062f\u0639\u0627\u0645\u0629 \u0642\u0637\u0646\u064a\u0629)&nbsp;<br>\u2022&nbsp;\u062a\u062c\u0646\u0651\u0628 \u0627\u0644\u0646\u0638\u0631 \u0644\u0623\u0633\u0641\u0644 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0644\u0627\u0628\u062a\u0648\u0628 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0628\u0633\u064a\u0637 \u0644\u0645\u0643\u0627\u0646 \u0639\u0645\u0644\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u064f\u062d\u062f\u062b \u0641\u0631\u0642\u0627\u064b \u0643\u0628\u064a\u0631\u0627\u064b \u0641\u064a \u0635\u062d\u0629 \u0638\u0647\u0631\u0643 \u0648\u0648\u0636\u0639\u064a\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.&nbsp;<\/p>\n\n\n\n<h2 id=\"4-\u0635\u062d\u0651\u062d-\u0639\u0627\u062f\u0627\u062a-\u0627\u0644\u062c\u0644\u0648\u0633-\u0644\u062f\u064a\u0643\" class=\"wp-block-heading\"><strong>4.\u00a0\u0635\u062d\u0651\u062d \u0639\u0627\u062f\u0627\u062a \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u062f\u064a\u0643<\/strong>\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0633\u0627\u0621\u0644 \u0639\u0646 \u0643\u064a\u0641\u064a\u0629 \u062a\u0635\u062d\u064a\u062d \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0633\u064a\u0626\u0629\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0643\u0631\u0633\u064a \u0627\u0644\u0630\u064a \u062a\u062c\u0644\u0633 \u0639\u0644\u064a\u0647 \u062c\u0632\u0621\u0627\u064b \u0645\u0646 \u0627\u0644\u0645\u0634\u0643\u0644\u0629.\u00a0<br>\u062a\u062c\u0646\u0651\u0628 \u062a\u0634\u0627\u0628\u0643 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0623\u0648 \u0627\u0644\u0627\u062a\u0643\u0627\u0621 \u0639\u0644\u0649 \u0645\u0633\u0646\u062f \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f \u0641\u0642\u0637\u060c \u0641\u0647\u0630\u0647 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u062a\u0624\u062b\u0631 \u0633\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u062c\u0633\u0645.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062c\u0631\u0651\u0628 \u0627\u0644\u062a\u0627\u0644\u064a:&nbsp;<br>\u2022&nbsp;\u0627\u062c\u0644\u0633 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0643\u0628\u062a\u0627\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629&nbsp;<br>\u2022&nbsp;\u0627\u0633\u062a\u062e\u062f\u0645 \u0645\u0646\u0634\u0641\u0629 \u0645\u0644\u0641\u0648\u0641\u0629 \u0623\u0648 \u0648\u0633\u0627\u062f\u0629 \u062f\u0639\u0645 \u0642\u0637\u0646\u064a\u0629 \u0644\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631&nbsp;<br>\u2022&nbsp;\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0627\u062a \u0648\u0642\u0648\u0641 \u0643\u0644 30\u201345 \u062f\u0642\u064a\u0642\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0636\u063a\u0637 \u0639\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u062a\u0639\u0646\u064a \u0631\u0627\u062d\u0629 \u0641\u0648\u0631\u064a\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 \u0641\u064a \u0635\u062d\u0629 \u0638\u0647\u0631\u0643.&nbsp;<\/p>\n\n\n\n<h2 id=\"5-\u0627\u0631\u062a\u062f\u0650-\u0623\u062d\u0630\u064a\u0629-\u0635\u062f\u064a\u0642\u0629-\u0644\u0644\u0648\u0636\u0639\u064a\u0629-\u0627\u0644\u0635\u062d\u064a\u062d\u0629\" class=\"wp-block-heading\"><strong>\u00a05.\u00a0\u0627\u0631\u062a\u062f\u0650 \u0623\u062d\u0630\u064a\u0629 \u0635\u062f\u064a\u0642\u0629 \u0644\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629<\/strong>\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0627 \u062a\u0631\u062a\u062f\u064a\u0647 \u0641\u064a \u0642\u062f\u0645\u064a\u0643 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u0641\u0627\u0644\u0643\u0639\u0628 \u0627\u0644\u0639\u0627\u0644\u064a\u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u062f\u0641\u0639 \u0648\u0632\u0646\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u062c\u0633\u0645.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u062e\u062a\u0631 \u0623\u062d\u0630\u064a\u0629:&nbsp;<br>\u2022&nbsp;\u062a\u0648\u0641\u0631 \u062f\u0639\u0645\u064b\u0627 \u0644\u0642\u0648\u0633 \u0627\u0644\u0642\u062f\u0645&nbsp;<br>\u2022&nbsp;\u062a\u0648\u0632\u0639 \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a&nbsp;<br>\u2022&nbsp;\u062a\u0646\u0627\u0633\u0628 \u0645\u0642\u0627\u0633\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d (\u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u062d\u0630\u064a\u0629 \u0627\u0644\u0636\u064a\u0642\u0629 \u0623\u0648 \u0627\u0644\u0636\u0627\u063a\u0637\u0629)&nbsp;<\/p>\n\n\n\n<h2 id=\"6-\u0642\u0645-\u0628\u0627\u0644\u062a\u0645\u062f\u062f-\u064a\u0648\u0645\u064a\u064b\u0627\" class=\"wp-block-heading\"><strong>6.\u00a0\u0642\u0645 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u064a\u0648\u0645\u064a\u064b\u0627<\/strong>\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u062d\u0628 \u062c\u0633\u0645\u0643 \u062e\u0627\u0631\u062c \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u062f\u062f \u0639\u0644\u0649 \u0641\u062a\u062d \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0625\u0644\u064a\u0643 \u0628\u0639\u0636&nbsp;\u062a\u0645\u0627\u0631\u064a\u0646&nbsp;\u0627\u0644\u062a\u0645\u062f\u062f&nbsp;\u0627\u0644\u0641\u0639\u0627\u0644\u0629:<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022&nbsp;\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u062a\u062d \u0627\u0644\u0635\u062f\u0631:&nbsp;<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u062a\u0645\u062f\u062f \u0627\u0644\u0635\u062f\u0631 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637\u00a0<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0641 \u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u062d\u0627\u0626\u0637.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0636\u0639 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0648\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0639\u0646\u062f \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u062f\u0631 \u062c\u0633\u0645\u0643 \u0628\u0631\u0641\u0642 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u062d\u0627\u0626\u0637 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0639\u0628\u0631 \u0635\u062f\u0631\u0643.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u062b\u0628\u062a \u0644\u0645\u062f\u0629 20\u201330 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628.\u00a0<\/li>\n<\/ul>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>\u062a\u0645\u062f\u062f \u0627\u0644\u0625\u0637\u0627\u0631 (\u0627\u0644\u0628\u0627\u0628)\u00a0<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0641 \u062f\u0627\u062e\u0644 \u0625\u0637\u0627\u0631 \u0628\u0627\u0628.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0636\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0628\u0627\u0628 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0642\u062f\u0645 \u062e\u0637\u0648\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0646\u062d\u0646\u0650 \u0628\u0631\u0641\u0642 \u0639\u0628\u0631 \u0627\u0644\u0625\u0637\u0627\u0631 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0641\u064a \u0635\u062f\u0631\u0643 \u0648\u0643\u062a\u0641\u064a\u0643.\u00a0<\/li>\n<\/ul>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>\u062a\u0634\u0628\u064a\u0643 \u0627\u0644\u064a\u062f\u064a\u0646 \u062c\u0644\u0648\u0633\u064b\u0627 \u0623\u0648 \u0648\u0642\u0648\u0641\u064b\u0627\u00a0<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u062c\u0644\u0633 \u0623\u0648 \u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0634\u0628\u0651\u0643 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0638\u0647\u0631\u0643.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0627\u0631\u0641\u0639\u0647\u0645\u0627 \u0628\u0631\u0641\u0642 \u0645\u0639 \u0636\u0645 \u0644\u0648\u062d\u064a \u0627\u0644\u0643\u062a\u0641 \u0645\u0639\u064b\u0627.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0633\u062a\u0634\u0639\u0631 \u0628\u0641\u062a\u062d \u0648\u062a\u0645\u062f\u062f \u0641\u064a \u0645\u0642\u062f\u0645\u0629 \u0635\u062f\u0631\u0643.\u00a0<\/li>\n<\/ul>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0631 (\u0645\u0633\u062a\u0648\u062d\u0627\u0629 \u0645\u0646 \u0627\u0644\u064a\u0648\u063a\u0627)\u00a0<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0648\u0627\u0641\u062a\u062d \u0645\u0642\u062f\u0645\u0629 \u0627\u0644\u062c\u0633\u0645 \u0645\u0639 \u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0623\u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631.\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2022&nbsp;<\/strong><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629<\/strong><strong>&nbsp;(Hip Flexor Lunges):<\/strong>&nbsp;<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0627\u0631\u062a\u0643\u0627\u0632 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u0629: \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u062e\u0631\u0649 \u0623\u0645\u0627\u0645\u0643 \u0645\u0633\u0637\u062d\u0629 (\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646).\u00a0<\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>\u062d\u0631\u0643 \u0648\u0632\u0646\u0643 \u0644\u0644\u0623\u0645\u0627\u0645: \u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0631\u0641\u0642 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0641\u064a \u0645\u0642\u062f\u0645\u0629 \u0627\u0644\u0648\u0631\u0643 \u0644\u0644\u0633\u0627\u0642 \u0627\u0644\u062e\u0644\u0641\u064a\u0629.\u00a0<\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0638\u0647\u0631.\u00a0<\/li>\n<\/ol>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>\u0627\u062b\u0628\u062a \u0644\u0645\u062f\u0629 20\u201330 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0628\u062f\u0651\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.\u00a0<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2022&nbsp;<\/strong><strong>\u0644\u0641 \u0627\u0644\u0643\u062a\u0641\u064a\u0646<\/strong><strong>:<\/strong>&nbsp;\u062d\u0631\u0643\u0629 \u0628\u0633\u064a\u0637\u0629 \u062a\u0642\u0648\u0645 \u0641\u064a\u0647\u0627 \u0628\u0644\u0641 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0628\u0637\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0644\u0644\u062e\u0644\u0641 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062f\u0648\u0627\u0626\u0631. \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0623\u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2022&nbsp;<\/strong><strong>\u062a\u0645\u062f\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629<\/strong><strong>:<\/strong>&nbsp;\u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u062e\u0644\u0641 \u0627\u0644\u0641\u062e\u0630. \u063a\u0627\u0644\u0628\u064b\u0627 \u064a\u062a\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0648 \u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0646\u062d\u0648 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0644\u062a\u0645\u062f\u064a\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0628\u0644\u0637\u0641\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u064a\u062e\u0641\u0641 \u0627\u0644\u0634\u062f.&nbsp;<\/p>\n\n\n\n<h2 id=\"7-\u062f\u0631\u0651\u0628-\u0639\u0636\u0644\u0627\u062a-\u0638\u0647\u0631\u0643\" class=\"wp-block-heading\"><strong>7.\u00a0\u062f\u0631\u0651\u0628 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643<\/strong>\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0644\u0639\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631 (\u062e\u0635\u0648\u0635\u064b\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0639\u064a\u0646\u064a\u0629\u00a0<em>Rhomboids<\/em>\u00a0\u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0634\u0628\u0647 \u0627\u0644\u0645\u0646\u062d\u0631\u0641\u0629\u00a0<em>Traps<\/em>)\u00a0\u062f\u0648\u0631\u064b\u0627 \u0631\u0626\u064a\u0633\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629\u00a0\u0627\u0644\u062c\u0633\u0645 \u0645\u0633\u062a\u0642\u064a\u0645\u0629\u00a0\u0648\u062a\u0642\u0648\u064a\u062a\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645.\u00a0<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">&nbsp;<strong>\u0647\u0644 \u062a\u0639\u0644\u0645\u061f<\/strong>&nbsp;<br>\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0623\u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0646\u062a\u064a\u062c\u0629 \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0623\u0648 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0645\u062a\u0643\u0631\u0631.&nbsp;<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u062a\u0647\u0627<\/strong><strong>:<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0633\u062d\u0628 \u0627\u0644\u062d\u0628\u0644 \u0627\u0644\u0645\u0637\u0627\u0637\u064a<\/strong><strong>\u00a0(Resistance Band Rows):<\/strong>\u00a0\u0627\u062c\u0644\u0633 \u0623\u0648 \u0642\u0641\u060c \u0623\u0645\u0633\u0643 \u0627\u0644\u062d\u0628\u0644 \u0627\u0644\u0645\u0637\u0627\u0637\u064a \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643\u060c \u0648\u0627\u0633\u062d\u0628\u0647 \u0644\u0644\u062e\u0644\u0641 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u062c\u062f\u0651\u0641. \u0647\u0630\u0627 \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0623\u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0631\u0641\u0629 \u0627\u0644\u0639\u0643\u0633\u064a\u0629<\/strong><strong>\u00a0(Reverse Flys):<\/strong>\u00a0\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u00a0\u0627\u0644\u062f\u0645\u0628\u0644\u0632\u00a0\u0623\u0648 \u0627\u0644\u062d\u0628\u0644 \u0627\u0644\u0645\u0637\u0627\u0637\u064a\u060c \u0627\u0646\u062d\u0646\u0650 \u0642\u0644\u064a\u0644\u064b\u0627 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0646 \u0627\u0644\u062e\u0635\u0631\u060c \u0648\u0627\u062a\u0631\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0623\u0633\u0641\u0644\u060c \u062b\u0645 \u0627\u0631\u0641\u0639\u0647\u0645\u0627 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0623\u062c\u0646\u062d\u0629. \u0645\u0645\u062a\u0627\u0632 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0623\u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0645\u0644\u0627\u0643 \u0627\u0644\u062d\u0627\u0626\u0637<\/strong><strong>\u00a0(Wall Angels):<\/strong>\u00a0\u0642\u0641 \u0648\u0638\u0647\u0631\u0643 \u0645\u0644\u0627\u0635\u0642 \u0644\u0644\u062d\u0627\u0626\u0637\u060c \u0648\u0627\u062b\u0646\u0650 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0645\u062b\u0644 \u062d\u0627\u0631\u0633 \u0627\u0644\u0645\u0631\u0645\u0649. \u0627\u0631\u0641\u0639 \u0648\u062e\u0641\u0651\u0636 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0628\u0637\u0621 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644 \u0645\u0639 \u0625\u0628\u0642\u0627\u0626\u0647\u0645\u0627 \u0645\u0644\u0627\u0645\u0633\u062a\u064a\u0646 \u0644\u0644\u062d\u0627\u0626\u0637. \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0633\u0648\u0628\u0631\u0645\u0627\u0646<\/strong><strong>\u00a0(Superman Pose):<\/strong>\u00a0\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643\u060c \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643\u060c \u0648\u0627\u0631\u0641\u0639\u0647\u0645\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u0637\u064a\u0631. \u064a\u0642\u0648\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 id=\"8-\u0642\u0644\u0644-\u0645\u0646-\u0648\u0642\u062a-\u0627\u0633\u062a\u062e\u062f\u0627\u0645-\u0627\u0644\u0634\u0627\u0634\u0627\u062a\" class=\"wp-block-heading\"><strong>8.\u00a0\u0642\u0644\u0644 \u0645\u0646 \u0648\u0642\u062a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0634\u0627\u0634\u0627\u062a<\/strong>\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0634\u0627\u0634\u0627\u062a \u0645\u0646 \u0623\u0643\u0628\u0631 \u0645\u0633\u0628\u0628\u0627\u062a \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0648\u0636\u0639\u064a\u0629. \u0623\u0635\u0628\u062d &#8220;\u0631\u0642\u0628\u0629\u00a0\u0627\u0644\u0645\u0648\u0628\u0627\u064a\u0644&#8221; \u0648&#8221;\u0627\u0646\u062d\u0646\u0627\u0621\u0629 \u0627\u0644\u062a\u0643\u0646\u0648\u0644\u0648\u062c\u064a\u0627&#8221; \u0645\u0634\u0627\u0643\u0644 \u0637\u0628\u064a\u0629 \u062d\u0642\u064a\u0642\u064a\u0629 \u0627\u0644\u0622\u0646.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u0635\u0627\u0626\u062d<\/strong><strong>:<\/strong>&nbsp;<br>\u2022&nbsp;\u0623\u0645\u0633\u0643 \u0627\u0644\u0647\u0627\u062a\u0641 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u064a\u0646&nbsp;<br>\u2022&nbsp;\u062d\u062f\u062f \u0623\u0648\u0642\u0627\u062a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062a\u0637\u0628\u064a\u0642\u0627\u062a&nbsp;<br>\u2022&nbsp;\u0627\u0633\u062a\u062e\u062f\u0645&nbsp;\u062a\u0630\u0643\u064a\u0631\u0627\u062a&nbsp;\u0639\u0644\u0649 \u0627\u0644\u0634\u0627\u0634\u0629 \u0644\u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0648\u0636\u0639\u064a\u0629&nbsp;<\/p>\n\n\n\n<h2 id=\"9-\u062f\u0631\u0651\u0628-\u0646\u0641\u0633\u0643-\u0639\u0644\u0649-\u0641\u062d\u0635-\u0627\u0644\u0648\u0636\u0639\u064a\u0629\" class=\"wp-block-heading\"><strong>9.\u00a0\u062f\u0631\u0651\u0628 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0641\u062d\u0635 \u0627\u0644\u0648\u0636\u0639\u064a\u0629<\/strong>\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0636\u0628\u0637\u00a0\u062a\u0630\u0643\u064a\u0631\u0627\u062a\u00a0\u064a\u0648\u0645\u064a\u0629 \u0644\u062a\u0633\u062a\u0642\u064a\u0645. \u0628\u0639\u0636 \u0627\u0644\u062a\u0637\u0628\u064a\u0642\u0627\u062a \u062a\u0635\u062f\u0631 \u062a\u0646\u0628\u064a\u0647\u064b\u0627 \u0625\u0630\u0627 \u0628\u062f\u0623\u062a \u0628\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0645\u0641\u0627\u062a\u064a\u062d \u062a\u0645\u0643\u0646\u0643 \u0645\u0646&nbsp;\u0641\u062d\u0635&nbsp;\u0648\u0636\u0639\u064a\u062a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0645\u0631<\/strong><strong>:<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0633\u0623\u0644 \u0646\u0641\u0633\u0643<\/strong>&nbsp;<br>\u2022&nbsp;\u0647\u0644 \u0643\u062a\u0641\u0627\u0643 \u0645\u0631\u062a\u0627\u062d\u0627\u0646\u061f&nbsp;<br>\u2022&nbsp;\u0647\u0644 \u0631\u0623\u0633\u0643 \u0628\u0645\u062d\u0627\u0630\u0627\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a\u061f&nbsp;<br>\u2022&nbsp;\u0647\u0644 \u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0639\u0638\u0627\u0645 \u0627\u0644\u062c\u0644\u0648\u0633 (\u0648\u0644\u064a\u0633 \u0639\u0644\u0649 \u0639\u062c\u0628 \u0627\u0644\u0630\u0646\u0628)\u061f&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">&nbsp;<strong>\u0647\u0644 \u062a\u0639\u0644\u0645\u061f<\/strong>&nbsp;<br>\u064a\u0643\u0641\u064a \u0641\u0642\u0637 2\u20133 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0628\u0648\u0639\u064a \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0625\u0639\u0627\u062f\u0629 \u062a\u062f\u0631\u064a\u0628 \u0630\u0627\u0643\u0631\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.&nbsp;<\/p>\n<\/blockquote>\n\n\n\n<h2 id=\"10-\u0627\u0633\u062a\u0634\u0631-\u0645\u062e\u062a\u0635\u064b\u0627\" class=\"wp-block-heading\"><strong>10.\u00a0\u0627\u0633\u062a\u0634\u0631 \u0645\u062e\u062a\u0635\u064b\u0627<\/strong>\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0645\u0632\u0645\u0646\u0629 \u0623\u0648 \u0645\u0624\u0644\u0645\u0629\u060c \u0641\u0642\u062f \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0632\u064a\u0627\u0631\u0629 \u0637\u0628\u064a\u0628 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0639\u0644\u0627\u062c \u0637\u0628\u064a\u0639\u064a. \u064a\u0645\u0643\u0646\u0647\u0645 \u0648\u0636\u0639 \u062e\u0637\u0629 \u0639\u0644\u0627\u062c\u064a\u0629 \u0645\u062e\u0635\u0635\u0629 \u0642\u062f \u062a\u0634\u0645\u0644:\u00a0<br>\u2022\u00a0\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u00a0<br>\u2022\u00a0\u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u064a\u062f\u0648\u064a\u00a0<br>\u2022\u00a0\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u062d\u0648\u0644 \u0628\u064a\u0626\u0629 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u0631\u064a\u062d\u0629 (\u0627\u0644\u0625\u0631\u062c\u0648\u0646\u0648\u0645\u064a\u0643\u0633)\u00a0<br>\u2022\u00a0\u0634\u0631\u064a\u0637 \u0623\u0648 \u062f\u0639\u0627\u0645\u0629 \u0644\u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0645\u0633\u062a\u0634\u0641\u0649 \u0631\u064a\u0645 \u0628\u0623\u0628\u0648\u0638\u0628\u064a\u060c \u064a\u0639\u0645\u0644 \u0641\u0631\u064a\u0642 \u0637\u0628 \u0627\u0644\u062a\u0623\u0647\u064a\u0644 \u0648\u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0645\u0639 \u0627\u0644\u0645\u0631\u0636\u0649 \u0644\u0641\u0647\u0645 \u0643\u064a\u0641\u064a\u0629 \u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0628\u0634\u0643\u0644 \u062f\u0627\u0626\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0639\u0644\u0627\u062c\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u0635\u062d\u064a\u062d\u064a\u0629.&nbsp;<\/p>\n\n\n\n<h2 id=\"\u0627\u0644\u062e\u0644\u0627\u0635\u0629\" class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/strong>\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u062a\u0648\u062c\u062f \u0625\u062c\u0627\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u062a\u0646\u0627\u0633\u0628 \u0627\u0644\u062c\u0645\u064a\u0639 \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0644\u0643\u0646 \u0627\u0644\u0648\u0639\u064a \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f\u060c \u0648\u0627\u0644\u062a\u0642\u0648\u064a\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0635\u0646\u0639 \u0641\u0631\u0642\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627.\u00a0<br>\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a\u062a\u0643 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0635\u062d\u0629\u060c \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633\u060c 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\u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c&nbsp;\u0641\u0627\u0644\u062d\u0644\u0648\u0644 \u0645\u0648\u062c\u0648\u062f\u0629\u060c \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646\u0647\u0627 \u0628\u0633\u064a\u0637 \u0648\u0641\u0639\u0627\u0644.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp;\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0633\u064a\u0626\u0629 \u0644\u0627 \u062a\u0624\u062b\u0631 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0645\u0638\u0647\u0631\u0643\u060c \u0628\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0645\u0634\u0643\u0644\u0627\u062a \u0635\u062d\u064a\u0629 \u062d\u0642\u064a\u0642\u064a\u0629 \u0645\u062b\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631\u060c \u0627\u0644\u062a\u0639\u0628\u060c \u0633\u0648\u0621 \u0627\u0644\u0647\u0636\u0645 \u0648\u0636\u0639\u0641 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0631\u0626\u0629.&nbsp;\u0648\u0641\u064a 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\u0639\u0645\u0644\u064a\u0629&hellip; <a class=\"more-link\" href=\"https:\/\/www.reemhospital.com\/ar\/health-hub\/10-ways-to-improve-posture-exercises-tips\/\">Continue reading <span class=\"screen-reader-text\">10\u00a0\u0637\u0631\u0642 \u0644\u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645: \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0628\u0633\u064a\u0637\u0629 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