{"id":20434,"date":"2024-06-04T18:53:25","date_gmt":"2024-06-04T15:53:25","guid":{"rendered":"https:\/\/doctorak.com\/blog\/?p=20434"},"modified":"2024-06-04T18:53:27","modified_gmt":"2024-06-04T15:53:27","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%b8%d9%87%d8%b1","status":"publish","type":"post","link":"https:\/\/doctorak.com\/blog\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%b8%d9%87%d8%b1\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062d\u0644 \u0627\u0644\u0641\u0639\u0627\u0644 \u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631"},"content":{"rendered":"\n<p>\u062a\u0644\u0639\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u062f\u0648\u0631\u064b\u0627 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href=\"https:\/\/doctorak.com\/blog\/%D8%A3%D9%84%D9%85-%D8%A3%D8%B3%D9%81%D9%84-%D8%A7%D9%84%D8%B8%D9%87%D8%B1\/\">\u0623\u0644\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.. \u0623\u0633\u0628\u0627\u0628\u0647 \u0648\u0623\u0639\u0631\u0627\u0636\u0647<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0646\u0635\u0627\u0626\u062d-\u0642\u0628\u0644-\u0627\u0644\u0628\u062f\u0621-\u0628\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0642\u0648\u064a\u0629-\u0639\u0636\u0644\u0627\u062a-\u0627\u0644\u0638\u0647\u0631\">\u0646\u0635\u0627\u0626\u062d \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631<\/h2>\n\n\n\n<p>\u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639 \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0647\u0627\u0645\u0629 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 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\u0627\u0644\u0645\u0646\u0627\u0633\u0628.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0623\u0645\u062b\u0644\u0629-\u0639\u0644\u0649-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631\">\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631<\/h2>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0641\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u062f\u0627\u062a \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0639\u0645\u0629 \u0644\u0644\u0639\u0645\u0648\u062f 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\u0627\u0644\u0645\u0631\u064a\u0636\u060c \u0648\u062a\u062a\u0636\u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0645\u0627 \u064a\u0644\u064a:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062c\u0633\u0648\u0631\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0648\u0631<\/h3>\n\n\n\n<p>\u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0648\u0631 (Bridges) \u0625\u062d\u062f\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062a\u064a \u062a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629\u060c\u200f \u0648\u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u062c\u062f \u0641\u064a \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0643\u0645\u0627 \u0625\u0646\u0647\u0627 \u0623\u064a\u0636\u064b\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0642\u0648\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0641\u064a \u0627\u0644\u0648\u0631\u0643\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0623\u0646\u0634\u0637\u0629 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0648\u0631\u0643 \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0623\u064a \u0636\u0639\u0641 \u0641\u064a\u0647\u0627 \u0625\u0644\u0649 \u062d\u062f\u0648\u062b \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631\u061b 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\u062c\u0639\u0644 \u0645\u0633\u0627\u0641\u0629 \u0628\u064a\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0628\u0627\u0644\u0639\u0631\u0636.<\/li>\n\n\n\n<li>\u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646\u060c \u0648\u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u0628\u0637\u0621 \u0639\u0646\u0647\u0627 \u062d\u062a\u0649 \u064a\u0635\u0644 \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0645\u0646 10 \u0625\u0644\u0649 15 \u062b\u0627\u0646\u064a\u0629.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 1 \u062f\u0642\u064a\u0642\u0629.<\/li>\n\n\n\n<li>\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 15 \u0645\u0631\u0629\u060c \u0645\u0639 \u0623\u062f\u0627\u0621 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li>\n<\/ul>\n\n\n\n<p>\u0623\u0642\u0631\u0623 \u0623\u064a\u0636\u064b\u0627:<a href=\"https:\/\/doctorak.com\/blog\/%D8%AD%D9%82%D9%86-%D8%A7%D9%84%D8%B8%D9%87%D8%B1\/\"> 4 \u0623\u0646\u0648\u0627\u0639 \u062d\u0642\u0646 \u0627\u0644\u0638\u0647\u0631.. \u0648\u0641\u0648\u0627\u0626\u062f\u0647 \u0648\u0622\u062b\u0627\u0631\u0647 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629<\/a>.\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"654\" height=\"274\" src=\"http:\/\/doctorak.com\/blog\/wp-content\/uploads\/2024\/06\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062c\u0633\u0648\u0631.jpg\" alt=\"\" class=\"wp-image-20436\" srcset=\"https:\/\/doctorak.com\/blog\/wp-content\/uploads\/2024\/06\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062c\u0633\u0648\u0631.jpg 654w, https:\/\/doctorak.com\/blog\/wp-content\/uploads\/2024\/06\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062c\u0633\u0648\u0631-300x126.jpg 300w, https:\/\/doctorak.com\/blog\/wp-content\/uploads\/2024\/06\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062c\u0633\u0648\u0631-260x109.jpg 260w\" sizes=\"auto, (max-width: 654px) 100vw, 654px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u062a\u0645\u0631\u064a\u0646-\u0645\u0646\u0627\u0648\u0631\u0629-\u0627\u0644\u0633\u062d\u0628\">\u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u0627\u0648\u0631\u0629 \u0627\u0644\u0633\u062d\u0628<\/h3>\n\n\n\n<p>\u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0627\u0648\u0631\u0629 \u0627\u0644\u0633\u062d\u0628 (Drawing-In Maneuver) \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u062e\u0635\u0648\u0635\u064b\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u062a\u0639\u0631\u0636\u0629\u060c \u0648\u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0644\u062a\u0641 \u062d\u0648\u0644 \u062e\u0637 \u0627\u0644\u0648\u0633\u0637\u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062f\u0639\u0645 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0647\u064a \u0645\u0647\u0645\u0629 \u0644\u062a\u062b\u0628\u064a\u062a \u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u062a\u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0627\u0648\u0631\u0629 \u0627\u0644\u0633\u062d\u0628 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0639\u0646 \u0637\u0631\u064a\u0642:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u0637\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u062a\u0631\u0643 \u0645\u0633\u0627\u0641\u0629 \u0628\u064a\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0628\u0627\u0644\u0639\u0631\u0636.<\/li>\n\n\n\n<li>\u0625\u0631\u062e\u0627\u0621 \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li>\n\n\n\n<li>\u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644\u060c \u0648\u0633\u062d\u0628 \u0627\u0644\u0633\u0631\u0629 \u062a\u062c\u0627\u0647 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0645\u0639 \u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u062f\u0648\u0646 \u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li>\n\n\n\n<li>\u0627\u0644\u0625\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064a.<\/li>\n\n\n\n<li>\u064a\u064f\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 5 \u0645\u0631\u0627\u062a.<\/li>\n<\/ul>\n\n\n\n<p>\u0642\u062f \u064a\u0647\u0645\u0643: <a href=\"https:\/\/doctorak.com\/blog\/%D8%A3%D8%B3%D8%A8%D8%A7%D8%A8-%D8%B7%D9%82%D8%B7%D9%82%D8%A9-%D8%A7%D9%84%D8%B8%D9%87%D8%B1\/\">\u0645\u0627 \u0647\u064a \u062e\u0637\u0648\u0631\u0629 \u0637\u0642\u0637\u0642\u0629 \u0627\u0644\u0638\u0647\u0631\u061f<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621-\u0627\u0644\u062c\u0627\u0646\u0628\u064a-\u0645\u0639-\u0631\u0641\u0639-\u0627\u0644\u0633\u0627\u0642\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642<\/h3>\n\n\n\n<p>\u064a\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 (Lying Lateral Leg Raises) \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u062e\u0635\u0648\u0635\u064b\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0645\u0628\u0639\u062f\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0627\u0644\u0648\u064a\u0629 \u0627\u0644\u0648\u0633\u0637\u0649\u060c \u0625\u0630 \u062a\u0633\u0627\u0639\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0645\u0628\u0639\u062f\u0629 \u0639\u0644\u0649 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u062f\u0639\u0645 \u0627\u0644\u062d\u0648\u0636 \u0639\u0646\u062f \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629\u060c \u0648\u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0629 \u0636\u0639\u064a\u0641\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631 \u0630\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u064a\u0633\u0628\u0628 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u062a\u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0639\u0646 \u0637\u0631\u064a\u0642:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0623\u062d\u062f \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646\u060c \u0648\u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u0633\u0627\u0642 \u0645\u062b\u0646\u064a\u0629 \u0642\u0644\u064a\u0644\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0627\u0644\u0627\u0633\u062a\u0639\u0627\u0646\u0629 \u0628\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0648\u0633\u0637 \u0628\u0633\u062d\u0628 \u0627\u0644\u0633\u0631\u0629 \u062a\u062c\u0627\u0647 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/li>\n\n\n\n<li>\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u062f\u0648\u0646 \u062a\u062d\u0631\u064a\u0643 \u0628\u0627\u0642\u064a \u0627\u0644\u062c\u0633\u0645.<\/li>\n\n\n\n<li>\u0627\u0644\u0625\u0633\u062a\u0645\u0631\u0627\u0631 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u062a\u064a\u0646\u060c \u0648\u062a\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 10 \u0645\u0631\u0627\u062a.<\/li>\n\n\n\n<li>\u064a\u062a\u064f\u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631\u060c \u0648\u0623\u062f\u0627\u0621 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0644\u0643\u0644 \u062c\u0627\u0646\u0628.<\/li>\n<\/ul>\n\n\n\n<p>\u0642\u062f \u064a\u0647\u0645\u0643: <a href=\"https:\/\/doctorak.com\/blog\/%D8%A7%D9%84%D8%A7%D9%86%D8%B2%D9%84%D8%A7%D9%82-%D8%A7%D9%84%D8%BA%D8%B6%D8%B1%D9%88%D9%81%D9%8A\/\">\u0627\u0644\u0625\u0646\u0632\u0644\u0627\u0642 \u0627\u0644\u063a\u0636\u0631\u0648\u0641\u064a \u0648\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/a>&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u062a\u0645\u0631\u064a\u0646-\u0633\u0648\u0628\u0631-\u0645\u0627\u0646\">\u062a\u0645\u0631\u064a\u0646 \u0633\u0648\u0628\u0631 \u0645\u0627\u0646<\/h3>\n\n\n\n<p>\u064a\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0633\u0648\u0628\u0631 \u0645\u0627\u0646 (Supermans) \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0642\u0648\u064a \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0627\u0633\u0637\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u062a\u062f \u0639\u0644\u0649 \u0637\u0648\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0648\u062a\u062f\u0639\u0645 \u0639\u0638\u0627\u0645 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u062d\u0648\u0636\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0633\u0645\u062d \u0628\u062a\u0642\u0648\u064a\u0633 \u0627\u0644\u0638\u0647\u0631.<\/p>\n\n\n\n<p>\u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0644\u0645 \u0627\u0644\u0638\u0647\u0631 \u064a\u0632\u062f\u0627\u062f \u0633\u0648\u0621\u064b\u0627 \u0628\u0633\u0628\u0628 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0645\u062a\u0646\u0627\u0639 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u062d\u062a\u0649 \u062a\u062a\u0644\u0642\u0649 \u0645\u0632\u064a\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0642\u064a\u064a\u0645\u060c \u0625\u0630 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0628 \u0625\u0644\u0649 \u0627\u0633\u062a\u0628\u0639\u0627\u062f \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0623\u0643\u062b\u0631 \u062e\u0637\u0648\u0631\u0629 \u0644\u0623\u0644\u0645 \u0627\u0644\u0638\u0647\u0631.<\/p>\n\n\n\n<p>\u0623\u0642\u0631\u0623 \u0623\u064a\u0636\u064b\u0627: <a href=\"https:\/\/doctorak.com\/blog\/%D9%85%D9%85%D8%A7%D8%B1%D8%B3%D8%A9-%D8%A7%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A3%D8%AB%D9%86%D8%A7%D8%A1-%D8%A7%D9%84%D8%AD%D9%85%D9%84\/\">\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u062d\u0648\u0636 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644<\/a>.&nbsp;<\/p>\n\n\n\n<p>\u0648\u064a\u062a\u0645 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0624\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>\n\n\n\n<li>\u0631\u0641\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u062d\u0648\u0627\u0644\u064a 6 \u0628\u0648\u0635\u0627\u062a\u060c \u0623\u0648 \u062d\u062a\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0646\u0643\u0645\u0627\u0634 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/li>\n\n\n\n<li>\u0623\u0634\u0631\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0633\u0637 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0631\u0641\u0639 \u0627\u0644\u0628\u0637\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0648\u0645\u062d\u0627\u0648\u0644\u0629 \u0648\u0635\u0648\u0644\u0647\u0627 \u0628\u064a\u0646 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646\u060c \u0648\u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u062b\u0646\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062a\u062c\u0646\u0628 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0631\u0642\u0628\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u062a\u064a\u0646.<\/li>\n\n\n\n<li>\u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u0649\u060c \u0648\u064a\u064f\u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a.<\/li>\n<\/ul>\n\n\n\n<p>\u0623\u0642\u0631\u0623 \u0623\u064a\u0636\u064b\u0627: <a href=\"https:\/\/doctorak.com\/blog\/%D8%A2%D9%84%D8%A7%D9%85-%D8%A3%D8%B3%D9%81%D9%84-%D8%A7%D9%84%D8%B8%D9%87%D8%B1\/\">\u0627\u0644\u0622\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.. \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0648\u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0648\u0637\u0631\u0642 \u0627\u0644\u0639\u0644\u0627\u062c<\/a>.\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"833\" src=\"http:\/\/doctorak.com\/blog\/wp-content\/uploads\/2024\/06\/\u062a\u0645\u0631\u064a\u0646-\u0633\u0648\u0628\u0631-\u0645\u0627\u0646.jpg\" alt=\"\" class=\"wp-image-20437\" srcset=\"https:\/\/doctorak.com\/blog\/wp-content\/uploads\/2024\/06\/\u062a\u0645\u0631\u064a\u0646-\u0633\u0648\u0628\u0631-\u0645\u0627\u0646.jpg 1000w, https:\/\/doctorak.com\/blog\/wp-content\/uploads\/2024\/06\/\u062a\u0645\u0631\u064a\u0646-\u0633\u0648\u0628\u0631-\u0645\u0627\u0646-300x250.jpg 300w, https:\/\/doctorak.com\/blog\/wp-content\/uploads\/2024\/06\/\u062a\u0645\u0631\u064a\u0646-\u0633\u0648\u0628\u0631-\u0645\u0627\u0646-768x640.jpg 768w, https:\/\/doctorak.com\/blog\/wp-content\/uploads\/2024\/06\/\u062a\u0645\u0631\u064a\u0646-\u0633\u0648\u0628\u0631-\u0645\u0627\u0646-175x146.jpg 175w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0627\u0644\u062a\u0641\u0627\u0641-\u0627\u0644\u062c\u0632\u0626\u064a\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0644\u062a\u0641\u0627\u0641 \u0627\u0644\u062c\u0632\u0626\u064a<\/h3>\n\n\n\n<p>\u064a\u0642\u0648\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0644\u062a\u0641\u0627\u0641 \u0627\u0644\u062c\u0632\u0626\u064a (Partial Curls) \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062a\u064a \u062a\u0645\u062a\u0644\u0643 \u062f\u0648\u0631\u064b\u0627 \u0647\u0627\u0645\u064b\u0627 \u0641\u064a \u062f\u0639\u0645 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0643\u0645\u0627 \u0623\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0642\u0648\u064a\u0629 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629\u061b \u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0642\u0648\u0629 \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0648\u0633\u0637\u060c \u0648\u064a\u0645\u0643\u0646 \u0625\u062c\u0631\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0644\u062a\u0641\u0627\u0641 \u0627\u0644\u062c\u0632\u0626\u064a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u0637\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/li>\n\n\n\n<li>\u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 \u0628\u0634\u0643\u0644 \u0645\u062a\u0642\u0627\u0637\u0639.<\/li>\n\n\n\n<li>\u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642\u060c \u0648\u062f\u0639\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0634\u062f \u0627\u0644\u0633\u0631\u0629 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631.<\/li>\n\n\n\n<li>\u0631\u0641\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0628\u0637\u0621 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0628\u0636\u0639 \u0628\u0648\u0635\u0627\u062a\u060c \u0645\u0639 \u0645\u062d\u0627\u0648\u0644\u0629 \u062c\u0639\u0644 \u0627\u0644\u0631\u0642\u0628\u0629 \u0645\u062a\u0645\u0627\u0634\u064a\u0629 \u0645\u0639 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u062f\u0648\u0631\u0627\u0646\u060c \u0648\u0630\u0644\u0643 \u0644\u062a\u062c\u0646\u0628 \u0633\u062d\u0628 \u0627\u0644\u0639\u0646\u0642.<\/li>\n\n\n\n<li>\u062b\u0645 \u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n\n\n\n<li>\u064a\u064f\u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a \u0645\u0639 \u0623\u062f\u0627\u0621 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li>\n<\/ul>\n\n\n\n<p>\u0642\u062f \u064a\u0647\u0645\u0643: <a href=\"https:\/\/doctorak.com\/blog\/%D9%86%D9%8A%D9%88%D8%B1%D9%88%D9%86%D8%AA%D9%8A%D9%86-%D8%A3%D9%81%D8%B6%D9%84-%D8%B9%D9%84%D8%A7%D8%AC-%D9%84%D9%84%D8%A3%D8%B9%D8%B5%D8%A7%D8%A8%D8%8C-%D9%88%D8%A7%D9%84%D8%B8%D9%87%D8%B1%D8%8C\/\">\u0646\u064a\u0648\u0631\u0648\u0646\u062a\u064a\u0646 \u0623\u0641\u0636\u0644 \u0639\u0644\u0627\u062c \u0644\u0644\u0623\u0639\u0635\u0627\u0628 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0625\u0646\u0632\u0644\u0627\u0642 \u0627\u0644\u063a\u0636\u0631\u0648\u0641\u064a.&nbsp;<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0627\u0644\u0623\u062e\u0631\u0649\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0623\u062e\u0631\u0649<\/h2>\n\n\n\n<p>\u062a\u0648\u062c\u062f \u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0636\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 (Knee-To-Chest Stretches).<\/li>\n\n\n\n<li>\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0642\u0637 (Cat Stretches).<\/li>\n\n\n\n<li>\u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u062d\u0648\u0636 (Pelvic Tilts).<\/li>\n\n\n\n<li>\u0625\u0637\u0627\u0644\u0627\u062a \u062f\u0648\u0631\u0627\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 (Lower Back Rotational Stretches).<\/li>\n\n\n\n<li>\u0625\u0637\u0627\u0644\u0627\u062a \u062f\u0648\u0631\u0627\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 (Seated Lower Back Rotational Stretches).<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/bCUCCCGoTmY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u0641\u064a \u0627\u0644\u062e\u062a\u0627\u0645\u060c \u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0633\u064a\u0644\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0645\u0646\u0639 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u062a\u0643\u0631\u0631\u0629\u060c \u0625\u0630 \u062a\u0639\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u062a\u0642\u0644\u064a\u0644 \u0641\u0631\u0635 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0638\u064a\u0641\u0629\u060c \u0644\u0630\u0644\u0643 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0628\u062f\u0645\u062c \u0647\u0630\u0647 <a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/lower-back-exercises\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/a> \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0648\u0627\u062d\u0635\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0638\u0647\u0631\u0643.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0644\u0639\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u062f\u0648\u0631\u064b\u0627 \u0645\u062d\u0648\u0631\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u0627\u0644\u0642\u0648\u0627\u0645 \u0627\u0644\u062c\u064a\u062f\u060c \u0641\u0647\u0630\u0647 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