{"id":222398,"date":"2025-12-11T07:27:26","date_gmt":"2025-12-11T08:27:26","guid":{"rendered":"https:\/\/bazeh.com\/blog\/?p=222398"},"modified":"2025-12-11T13:19:29","modified_gmt":"2025-12-11T14:19:29","slug":"%d8%a8%d9%87%d8%aa%d8%b1%db%8c%d9%86-%d8%ad%d8%b1%da%a9%d8%a7%d8%aa-%d9%86%d8%b1%d9%85%d8%b4%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%da%a9%d9%85%d8%b1%d8%af%d8%b1%d8%af","status":"publish","type":"post","link":"https:\/\/bazeh.com\/blog\/%d8%a8%d9%87%d8%aa%d8%b1%db%8c%d9%86-%d8%ad%d8%b1%da%a9%d8%a7%d8%aa-%d9%86%d8%b1%d9%85%d8%b4%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%da%a9%d9%85%d8%b1%d8%af%d8%b1%d8%af\/","title":{"rendered":"\u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0646\u0631\u0645\u0634\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f"},"content":{"rendered":"<h1 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u062c\u0627\u0645\u0639 \u0648 \u062a\u062e\u0635\u0635\u06cc: 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\u0627\u0633\u062a.<\/span><\/p>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0647\u0645\u06cc\u062a \u062d\u0631\u06a9\u062a \u062f\u0631 \u062f\u0631\u0645\u0627\u0646 \u06a9\u0645\u0631\u062f\u0631\u062f<\/span><\/h2>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062f\u0631 \u06af\u0630\u0634\u062a\u0647 \u067e\u0632\u0634\u06a9\u0627\u0646 \u0628\u0631\u0627\u06cc \u062f\u0631\u0645\u0627\u0646 \u06a9\u0645\u0631\u062f\u0631\u062f \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0645\u0637\u0644\u0642 \u0631\u0627 \u062a\u062c\u0648\u06cc\u0632 \u0645\u06cc\u200c\u06a9\u0631\u062f\u0646\u062f\u060c \u0627\u0645\u0627 \u0639\u0644\u0645 \u0646\u0648\u06cc\u0646 \u067e\u0632\u0634\u06a9\u06cc \u0648 \u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e\u06cc \u062b\u0627\u0628\u062a \u06a9\u0631\u062f\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a 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\u0627\u0633\u062a.<\/span><\/p>\n<p>&nbsp;<\/p>\n    <div class=\"psb-wrapper\" id=\"product-box-85f88f891e2728a18eed345d9107a10f\" \r\n         data-url=\"https:\/\/bazeh.com\/product\/%d8%aa%d9%85%d8%b1%db%8c%d9%86%d8%a7%d8%aa-%d9%81%db%8c%d8%b2%db%8c%d9%88%d8%aa%d8%b1%d8%a7%d9%be%db%8c-%d8%af%d8%b1-%d8%ae%d8%a7%d9%86%d9%87\/\"\r\n         data-api=\"https:\/\/bazeh.com\/blog\/wp-json\/productbox\/v1\/fetch\">\r\n        <div class=\"psb-loading\">\u062f\u0631 \u062d\u0627\u0644 \u0628\u0627\u0631\u06af\u0630\u0627\u0631\u06cc \u0645\u062d\u0635\u0648\u0644...<\/div>\r\n    <\/div>\r\n    \n<p>&nbsp;<\/p>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u062e\u0634 \u0627\u0648\u0644: \u062d\u0631\u06a9\u0627\u062a \u0628\u0646\u06cc\u0627\u062f\u06cc\u0646 \u0648 \u0627\u0635\u0644\u0627\u062d\u06cc (\u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f)<\/span><\/h2>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u06cc\u0646 \u0628\u062e\u0634 \u0634\u0627\u0645\u0644 \u062d\u0631\u06a9\u0627\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0627\u06a9\u062b\u0631 \u0627\u0641\u0631\u0627\u062f \u0645\u0646\u0627\u0633\u0628 \u0628\u0648\u062f\u0647 \u0648 \u067e\u0627\u06cc\u0647 \u0648 \u0627\u0633\u0627\u0633 \u062a\u0648\u0627\u0646\u0628\u062e\u0634\u06cc \u06a9\u0645\u0631 \u0631\u0627 \u062a\u0634\u06a9\u06cc\u0644 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f. \u0647\u062f\u0641 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u062e\u0634\u06a9\u06cc \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0627\u0633\u062a.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062d\u0631\u06a9\u062a \u06af\u0631\u0628\u0647 \u0648 \u06af\u0627\u0648 (Cat-Cow Stretch)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone wp-image-222415\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/cat-cow-stretch-1024x538.webp\" alt=\"\u062d\u0631\u06a9\u0627\u062a \u0646\u0631\u0645\u0634\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f\" width=\"798\" height=\"419\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/cat-cow-stretch-1024x538.webp 1024w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/cat-cow-stretch-300x158.webp 300w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/cat-cow-stretch-768x403.webp 768w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/cat-cow-stretch.webp 1200w\" sizes=\"(max-width: 798px) 100vw, 798px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u06cc\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0645\u0647\u0631\u0647\u200c\u0647\u0627 \u0627\u0633\u062a.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0647 \u062d\u0627\u0644\u062a \u0686\u0647\u0627\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u0645\u0686 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062f\u0642\u06cc\u0642\u0627\u064b \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0632\u06cc\u0631 \u0644\u06af\u0646 \u0628\u0627\u0634\u0646\u062f.<\/span><br class=\"ng-star-inserted\" \/><span class=\"ng-star-inserted\">\u06f1. \u062f\u0645 \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0634\u06a9\u0645 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0632\u0645\u06cc\u0646 \u0631\u0647\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u0631 \u0648 \u0644\u06af\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f (\u062d\u0627\u0644\u062a \u06af\u0627\u0648). \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u0628\u0627\u0632 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><br class=\"ng-star-inserted\" \/><span class=\"ng-star-inserted\">\u06f2. \u0628\u0627\u0632\u062f\u0645 \u06a9\u0646\u06cc\u062f\u060c \u0634\u06a9\u0645 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u062c\u0645\u0639 \u06a9\u0646\u06cc\u062f\u060c \u067e\u0634\u062a \u0631\u0627 \u06af\u0631\u062f \u06a9\u0631\u062f\u0647 \u0648 \u0686\u0627\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u06cc\u0646\u0647 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f (\u062d\u0627\u0644\u062a \u06af\u0631\u0628\u0647).<\/span><br class=\"ng-star-inserted\" \/><span class=\"ng-star-inserted\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u06f1\u06f0 \u062a\u0627 \u06f1\u06f5 \u0628\u0627\u0631 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a \u0632\u06cc\u0631\u0627 \u062a\u0645\u0627\u0645 \u0637\u0648\u0644 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0645\u0627\u06cc\u0639 \u0628\u06cc\u0646 \u0645\u0641\u0635\u0644\u06cc \u0631\u0627 \u0628\u0647 \u062c\u0631\u06cc\u0627\u0646 \u0645\u06cc\u200c\u0627\u0646\u062f\u0627\u0632\u062f.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062d\u0631\u06a9\u062a \u06a9\u0648\u062f\u06a9 (Child\u2019s Pose)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-222416\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/ChildsPose-1.webp\" alt=\"\" width=\"845\" height=\"633\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/ChildsPose-1.webp 845w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/ChildsPose-1-300x225.webp 300w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/ChildsPose-1-768x575.webp 768w\" sizes=\"(max-width: 845px) 100vw, 845px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0647 \u062f\u0631 <a href=\"https:\/\/bazeh.com\/product-category\/%d8%a2%d9%85%d9%88%d8%b2%d8%b4-%d9%88%d8%b1%d8%b2%d8%b4\/%db%8c%d9%88%da%af%d8%a7\/\" target=\"_blank\" rel=\"noopener\">\u06cc\u0648\u06af\u0627<\/a> \u0628\u0633\u06cc\u0627\u0631 \u0645\u0639\u0631\u0648\u0641 \u0627\u0633\u062a\u060c \u06cc\u06a9 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0641\u0639\u0627\u0644 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0633\u062a\u200c\u06a9\u0646\u0646\u062f\u0647 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0645\u06cc\u200c\u06a9\u0634\u062f.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0631\u0648\u06cc \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u060c \u0633\u067e\u0633 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u0627\u0632 \u0647\u0645 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f. \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u067e\u06cc\u0634\u0627\u0646\u06cc \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u06a9\u0634\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u06f5 \u062a\u0627 \u06f1\u06f0 \u062a\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u06a9\u0634\u0634 \u0645\u0644\u0627\u06cc\u0645\u06cc \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0645\u0631 \u0627\u062d\u0633\u0627\u0633 \u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0631\u0641\u0639 \u062e\u0633\u062a\u06af\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062a\u06cc\u0644\u062a \u0644\u06af\u0646 \u06cc\u0627 \u0686\u0631\u062e\u0634 \u0644\u06af\u0646 (Pelvic Tilt)<\/span><\/h3>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0634\u0627\u06cc\u062f \u0628\u0647 \u0638\u0627\u0647\u0631 \u0633\u0627\u062f\u0647 \u0628\u0627\u0634\u062f \u0627\u0645\u0627 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0639\u0645\u0642\u06cc \u0634\u06a9\u0645 \u0648 \u062d\u0645\u0627\u06cc\u062a \u0627\u0632 \u06a9\u0645\u0631 \u062d\u06cc\u0627\u062a\u06cc \u0627\u0633\u062a.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f (\u06a9\u0641 \u067e\u0627\u0647\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646). \u062f\u0631 \u062d\u0627\u0644\u062a \u0639\u0627\u062f\u06cc \u06af\u0648\u062f\u06cc \u06a9\u0645\u0631 \u06a9\u0645\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0641\u0627\u0635\u0644\u0647 \u062f\u0627\u0631\u062f. \u0628\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u060c \u06af\u0648\u062f\u06cc \u06a9\u0645\u0631 \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0644\u06af\u0646 \u0631\u0627 \u06a9\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f. \u06f5 \u062a\u0627 \u06f1\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0631\u0647\u0627 \u06a9\u0646\u06cc\u062f. \u062a\u06a9\u0631\u0627\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0645\u0631\u0648\u0631 \u0632\u0645\u0627\u0646 \u0646\u062d\u0648\u0647 \u0627\u06cc\u0633\u062a\u0627\u062f\u0646 \u0648 \u0646\u0634\u0633\u062a\u0646 \u0634\u0645\u0627 \u0631\u0627 \u0627\u0635\u0644\u0627\u062d \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0634\u0634 \u0632\u0627\u0646\u0648 \u0628\u0647 \u0633\u06cc\u0646\u0647 (Knee-to-Chest Stretch)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-large wp-image-222417\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/lying-knee-to-chest-stretch-1024x538.webp\" alt=\"\" width=\"1024\" height=\"538\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/lying-knee-to-chest-stretch-1024x538.webp 1024w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/lying-knee-to-chest-stretch-300x158.webp 300w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/lying-knee-to-chest-stretch-768x403.webp 768w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/lying-knee-to-chest-stretch.webp 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0648 \u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0641\u0634\u0627\u0631 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0645\u0647\u0631\u0647\u200c\u0647\u0627\u06cc \u06a9\u0645\u0631\u06cc \u0628\u0631\u0645\u06cc\u200c\u062f\u0627\u0631\u062f.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f. \u06cc\u06a9 \u0632\u0627\u0646\u0648 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0627 \u062f\u0648 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u0628\u06a9\u0634\u06cc\u062f. \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0635\u0627\u0641 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f \u06cc\u0627 \u062e\u0645 \u0634\u0648\u062f (\u0628\u0631\u0627\u06cc \u0631\u0627\u062d\u062a\u06cc \u0628\u06cc\u0634\u062a\u0631). \u06f2\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f. \u0633\u067e\u0633 \u0647\u0631 \u062f\u0648 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0647\u0645\u0632\u0645\u0627\u0646 \u0628\u063a\u0644 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u06cc\u06a9 \u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062d\u062a\u06cc \u0635\u0628\u062d\u200c\u0647\u0627 \u0642\u0628\u0644 \u0627\u0632 \u062e\u0631\u0648\u062c \u0627\u0632 \u0631\u062e\u062a\u062e\u0648\u0627\u0628 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/span><\/p>\n<p>&nbsp;<\/p>\n    <div class=\"psb-wrapper\" id=\"product-box-44fc4a3527d7457c36141c7d469afebd\" \r\n         data-url=\"https:\/\/bazeh.com\/product\/%d8%a2%d9%85%d9%88%d8%b2%d8%b4-%d8%aa%d9%85%d8%b1%db%8c%d9%86-%d9%87%d8%a7%db%8c-%d8%af%d8%b1%d9%85%d8%a7%d9%86-%da%a9%d9%85%d8%b1%d8%af%d8%b1%d8%af-%d8%af%d8%b1-%d8%ae%d8%a7%d9%86%d9%87\/\"\r\n         data-api=\"https:\/\/bazeh.com\/blog\/wp-json\/productbox\/v1\/fetch\">\r\n        <div class=\"psb-loading\">\u062f\u0631 \u062d\u0627\u0644 \u0628\u0627\u0631\u06af\u0630\u0627\u0631\u06cc \u0645\u062d\u0635\u0648\u0644...<\/div>\r\n    <\/div>\r\n    \n<p>&nbsp;<\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0686\u0631\u062e\u0634 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u062f\u0631 \u062d\u0627\u0644\u062a \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 (Supine Spinal Twist)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-large wp-image-222420\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/supine-spinal-twist-yoga-pose-1024x538.webp\" alt=\"\" width=\"1024\" height=\"538\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/supine-spinal-twist-yoga-pose-1024x538.webp 1024w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/supine-spinal-twist-yoga-pose-300x158.webp 300w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/supine-spinal-twist-yoga-pose-768x403.webp 768w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/supine-spinal-twist-yoga-pose.webp 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0686\u0631\u062e\u0634\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0622\u0632\u0627\u062f\u0633\u0627\u0632\u06cc \u06af\u0631\u0641\u062a\u06af\u06cc\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u062a \u0645\u0648\u0631\u0628 \u0634\u06a9\u0645\u06cc \u0648 \u0627\u0637\u0631\u0627\u0641 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0639\u0627\u0644\u06cc \u0647\u0633\u062a\u0646\u062f.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f. \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0634\u06a9\u0644 T \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f. \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0628\u062f\u0646 \u0628\u06cc\u0646\u062f\u0627\u0632\u06cc\u062f \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0633\u0631\u062a\u0627\u0646 \u0628\u0647 \u0633\u0645\u062a \u0686\u067e \u0645\u06cc\u200c\u0686\u0631\u062e\u062f. \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0646\u0628\u0627\u06cc\u062f \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u0634\u0648\u0646\u062f. \u06f2\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u062c\u0647\u062a \u0631\u0627 \u0639\u0648\u0636 \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u062e\u0634 \u062f\u0648\u0645: \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u06a9\u0648\u0631 \u0648 \u062b\u0628\u0627\u062a \u062f\u0647\u0646\u062f\u0647 (\u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f)<\/span><\/h2>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u062a\u0635\u0648\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0645\u0631\u062f\u0631\u062f \u0641\u0642\u0637 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u06a9\u0634\u0634 \u062f\u0627\u0631\u062f\u060c \u0627\u0645\u0627 \u0648\u0627\u0642\u0639\u06cc\u062a \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u060c \u0628\u0627\u0633\u0646 \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0639\u0627\u0645\u0644 \u0627\u0635\u0644\u06cc \u0628\u0627\u0632\u06af\u0634\u062a \u062f\u0631\u062f \u0627\u0633\u062a. \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u0628\u0627\u06cc\u062f \u0645\u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u062a\u0642\u0648\u06cc\u062a &#8220;\u0647\u0633\u062a\u0647 \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646&#8221; \u06cc\u0627 Core \u0628\u0627\u0634\u062f. \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0645\u0627\u0646\u0646\u062f \u06cc\u06a9 \u06a9\u0645\u0631\u0628\u0646\u062f \u0637\u0628\u06cc\u0639\u06cc \u0627\u0632 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0645\u062d\u0627\u0641\u0638\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062d\u0631\u06a9\u062a \u067e\u0644 \u0628\u0627\u0633\u0646 (Glute Bridge)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-222404\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/GluteBridges.webp\" alt=\"\" width=\"750\" height=\"221\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/GluteBridges.webp 750w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/GluteBridges-300x88.webp 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 (Glutes) \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u06a9\u0645\u0631 \u0648\u0627\u0631\u062f \u0634\u0648\u062f. \u062d\u0631\u06a9\u062a \u067e\u0644 \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0628\u06cc\u062f\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u062e\u0645 \u0648 \u06a9\u0641 \u067e\u0627\u0647\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f. \u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u0646\u062f. \u0628\u0627 \u0641\u0634\u0627\u0631 \u062f\u0627\u062f\u0646 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0648 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0646 \u0628\u0627\u0633\u0646\u060c \u0644\u06af\u0646 \u0631\u0627 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u06a9\u0647 \u0631\u0627\u0646\u200c\u0647\u0627 \u0648 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u0646\u062f. \u06f5 \u062b\u0627\u0646\u06cc\u0647 \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f. \u0627\u0646\u062c\u0627\u0645 \u06f3 \u0633\u062a \u06f1\u06f0 \u062a\u0627\u06cc\u06cc \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u062c\u0647\u062a \u062a\u0642\u0648\u06cc\u062a \u0632\u0646\u062c\u06cc\u0631\u0647 \u062e\u0644\u0641\u06cc \u0627\u0633\u062a.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062d\u0631\u06a9\u062a \u067e\u0631\u0646\u062f\u0647-\u0633\u06af (Bird-Dog)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone wp-image-222403\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/6ba548de12156a766beea1a7a20a96bb.webp\" alt=\"\" width=\"775\" height=\"775\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/6ba548de12156a766beea1a7a20a96bb.webp 360w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/6ba548de12156a766beea1a7a20a96bb-300x300.webp 300w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/6ba548de12156a766beea1a7a20a96bb-150x150.webp 150w\" sizes=\"(max-width: 775px) 100vw, 775px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0631\u06cc\u0632\u0650 \u0627\u0637\u0631\u0627\u0641 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a (Multifidus) \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0627\u0633\u062a \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u06a9\u0647 \u0641\u0634\u0627\u0631 \u0645\u062e\u0631\u0628\u06cc \u0628\u0647 \u062f\u06cc\u0633\u06a9\u200c\u0647\u0627 \u0648\u0627\u0631\u062f \u06a9\u0646\u062f.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0647 \u062d\u0627\u0644\u062a \u0686\u0647\u0627\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0631\u0627 \u0633\u0641\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u06a9\u0645\u0631 \u06af\u0648\u062f \u0646\u06cc\u0641\u062a\u062f. \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0648 \u067e\u0627\u06cc \u0686\u067e \u0631\u0627 \u0647\u0645\u0632\u0645\u0627\u0646 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0628\u06a9\u0634\u06cc\u062f \u062a\u0627 \u0645\u0648\u0627\u0632\u06cc \u0633\u0637\u062d \u0632\u0645\u06cc\u0646 \u0634\u0648\u0646\u062f. \u06f5 \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u062a\u0639\u0627\u062f\u0644 \u062e\u0648\u062f \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f. \u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f \u0648 \u0628\u0631\u0627\u06cc \u062f\u0633\u062a \u0686\u067e \u0648 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f. \u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0644\u06af\u0646 \u0646\u0628\u0627\u06cc\u062f \u06a9\u062c \u0634\u0648\u062f.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 (Plank)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-222418\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/unnamed-4.webp\" alt=\"\" width=\"512\" height=\"512\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/unnamed-4.webp 512w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/unnamed-4-300x300.webp 300w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/unnamed-4-150x150.webp 150w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u067e\u0644\u0627\u0646\u06a9 \u067e\u0627\u062f\u0634\u0627\u0647 \u062d\u0631\u06a9\u0627\u062a \u0634\u06a9\u0645 \u0627\u0633\u062a \u06a9\u0647 \u062a\u0645\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0646\u06af\u0647\u062f\u0627\u0631\u0646\u062f\u0647 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0633\u0627\u0639\u062f\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f (\u0622\u0631\u0646\u062c \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647). \u067e\u0627\u0647\u0627 \u0631\u0627 \u062f\u0631\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u062f\u0646 \u0631\u0627 \u0631\u0648\u06cc \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0648 \u0633\u0627\u0639\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u0628\u062f\u0646 \u0628\u0627\u06cc\u062f \u0645\u062b\u0644 \u06cc\u06a9 \u062a\u062e\u062a\u0647 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f. \u0627\u0632 \u06af\u0648\u062f \u06a9\u0631\u062f\u0646 \u06a9\u0645\u0631 \u06cc\u0627 \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0628\u0627\u0633\u0646 \u062e\u0648\u062f\u062f\u0627\u0631\u06cc \u06a9\u0646\u06cc\u062f. \u0628\u0627 \u06f2\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0645\u0631\u0648\u0631 \u0632\u0645\u0627\u0646 \u0622\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f. \u0627\u06af\u0631 \u067e\u0644\u0627\u0646\u06a9 \u06a9\u0627\u0645\u0644 \u0633\u062e\u062a \u0627\u0633\u062a\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0622\u0646 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0648\u062b\u0631\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u0634\u0646\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0634\u0634 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af (Hamstring Stretch)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-large wp-image-222401\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot-2025-09-10-at-11.41.48-AM-scaled-1-1024x563.webp\" alt=\"\" width=\"1024\" height=\"563\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot-2025-09-10-at-11.41.48-AM-scaled-1-1024x563.webp 1024w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot-2025-09-10-at-11.41.48-AM-scaled-1-300x165.webp 300w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot-2025-09-10-at-11.41.48-AM-scaled-1-768x422.webp 768w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot-2025-09-10-at-11.41.48-AM-scaled-1-1536x844.webp 1536w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot-2025-09-10-at-11.41.48-AM-scaled-1-2048x1126.webp 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0648\u062a\u0627\u0647\u06cc \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u0631\u0627\u0646 (\u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af) \u0644\u06af\u0646 \u0631\u0627 \u0645\u06cc\u200c\u0686\u0631\u062e\u0627\u0646\u062f \u0648 \u0628\u0627\u0639\u062b \u062f\u0631\u062f \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0645\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f. \u06cc\u06a9 \u06a9\u0645\u0631\u0628\u0646\u062f \u06cc\u0627 \u062d\u0648\u0644\u0647 \u0631\u0627 \u06a9\u0641 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0628\u06cc\u0646\u062f\u0627\u0632\u06cc\u062f. \u067e\u0627 \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0627 \u06a9\u0645\u06a9 \u062d\u0648\u0644\u0647 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u06a9\u0634\u0634 \u0631\u0627 \u067e\u0634\u062a \u0631\u0627\u0646 \u062d\u0633 \u06a9\u0646\u06cc\u062f. \u0632\u0627\u0646\u0648 \u0646\u0628\u0627\u06cc\u062f \u062e\u0645 \u0634\u0648\u062f. \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u062e\u0634 \u0633\u0648\u0645: \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u062e\u0635\u0635\u06cc \u0639\u0635\u0628 \u0633\u06cc\u0627\u062a\u06cc\u06a9 (\u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u062f\u0631\u062f \u0633\u06cc\u0627\u062a\u06cc\u06a9)<\/span><\/h2>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062f\u0631\u062f \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u0628\u0627\u0633\u0646 \u0634\u0631\u0648\u0639 \u0634\u062f\u0647 \u0648 \u0628\u0647 \u067e\u0634\u062a \u0631\u0627\u0646 \u0648 \u0633\u0627\u0642 \u067e\u0627 \u062a\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0634\u062f. \u0627\u06cc\u0646 \u062f\u0631\u062f \u0627\u063a\u0644\u0628 \u0646\u0627\u0634\u06cc \u0627\u0632 \u0628\u06cc\u0631\u0648\u0646\u200c\u0632\u062f\u06af\u06cc \u062f\u06cc\u0633\u06a9 \u06cc\u0627 \u06af\u0631\u0641\u062a\u06af\u06cc \u0639\u0636\u0644\u0647\u200c\u0627\u06cc \u0628\u0647 \u0646\u0627\u0645 \u067e\u06cc\u0631\u06cc\u0641\u0648\u0631\u0645\u06cc\u0633 \u062f\u0631 \u0628\u0627\u0633\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0639\u0635\u0628 \u0631\u0627 \u062a\u062d\u062a \u0641\u0634\u0627\u0631 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u0646\u062a\u062e\u0627\u0628 \u062f\u0631\u0633\u062a \u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u062f\u0631\u062f \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0641\u0634\u0627\u0631 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0639\u0635\u0628 \u0628\u0631\u062f\u0627\u0634\u062a\u0647 \u0648 \u0639\u0644\u0627\u0626\u0645 \u0628\u06cc\u200c\u062d\u0633\u06cc \u0648 \u06af\u0632\u06af\u0632 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0634\u0634 \u067e\u06cc\u0631\u06cc\u0641\u0648\u0631\u0645\u06cc\u0633 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 (Reclined Piriformis Stretch)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-222419\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Piriformis-Syndromestretch2-c24b0b60ec91439ba915bfa5280e8a85.webp\" alt=\"\" width=\"994\" height=\"685\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Piriformis-Syndromestretch2-c24b0b60ec91439ba915bfa5280e8a85.webp 994w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Piriformis-Syndromestretch2-c24b0b60ec91439ba915bfa5280e8a85-300x207.webp 300w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Piriformis-Syndromestretch2-c24b0b60ec91439ba915bfa5280e8a85-768x529.webp 768w\" sizes=\"(max-width: 994px) 100vw, 994px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0644\u06cc\u062f\u06cc\u200c\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0622\u0632\u0627\u062f\u0633\u0627\u0632\u06cc \u0639\u0635\u0628 \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0627\u0633\u062a.<\/span><\/p>\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f. \u0645\u0686 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648\u06cc \u0686\u067e \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f (\u0634\u06a9\u0644 \u0639\u062f\u062f \u06f4 \u0641\u0627\u0631\u0633\u06cc). \u0633\u067e\u0633 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062f\u0648\u0631 \u0631\u0627\u0646 \u067e\u0627\u06cc \u0686\u067e \u062d\u0644\u0642\u0647 \u06a9\u0631\u062f\u0647 \u0648 \u0622\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u06cc\u0646\u0647 \u0628\u06a9\u0634\u06cc\u062f. \u06a9\u0634\u0634 \u0639\u0645\u06cc\u0642\u06cc \u062f\u0631 \u0628\u0627\u0633\u0646 \u0631\u0627\u0633\u062a \u0627\u062d\u0633\u0627\u0633 \u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\u062f. \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0633\u0645\u062a \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u0646\u062c\u0627\u0645 \u0631\u0648\u0632\u0627\u0646\u0647 \u0627\u06cc\u0646 \u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u062f\u0631\u062f \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0645\u0639\u062c\u0632\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0634\u0634 \u0646\u0634\u0633\u062a\u0647 (Seated Spinal Twist)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-large wp-image-222402\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/0-Marichyasana-C-a-seated-spinal-twist-with-yoga-blankets-1024x576.webp\" alt=\"\" width=\"1024\" height=\"576\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/0-Marichyasana-C-a-seated-spinal-twist-with-yoga-blankets-1024x576.webp 1024w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/0-Marichyasana-C-a-seated-spinal-twist-with-yoga-blankets-300x169.webp 300w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/0-Marichyasana-C-a-seated-spinal-twist-with-yoga-blankets-768x432.webp 768w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/0-Marichyasana-C-a-seated-spinal-twist-with-yoga-blankets-1536x864.webp 1536w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/0-Marichyasana-C-a-seated-spinal-twist-with-yoga-blankets-390x220.webp 390w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/0-Marichyasana-C-a-seated-spinal-twist-with-yoga-blankets.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0628\u0627\u0632 \u0634\u062f\u0646 \u0641\u0636\u0627\u06cc \u0628\u06cc\u0646 \u0645\u0647\u0631\u0647\u200c\u0647\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u062f\u0631\u0627\u0632 \u06a9\u0646\u06cc\u062f. \u0632\u0627\u0646\u0648\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u062f\u0631 \u0633\u0645\u062a \u0686\u067e \u0632\u0627\u0646\u0648\u06cc \u0686\u067e \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u067e\u0634\u062a \u0628\u062f\u0646 \u062a\u06a9\u06cc\u0647 \u062f\u0647\u06cc\u062f \u0648 \u0622\u0631\u0646\u062c \u0686\u067e \u0631\u0627 \u067e\u0634\u062a \u0632\u0627\u0646\u0648\u06cc \u0631\u0627\u0633\u062a \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0686\u0631\u062e\u0634 \u0645\u0644\u0627\u06cc\u0645 \u0641\u0634\u0627\u0631 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0631\u06cc\u0634\u0647\u200c\u0647\u0627\u06cc \u0639\u0635\u0628\u06cc \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<p>&nbsp;<\/p>\n    <div class=\"psb-wrapper\" id=\"product-box-1a91db489bec68613723ac78d31768ca\" \r\n         data-url=\"https:\/\/bazeh.com\/product\/%d8%af%d8%b1%d9%85%d8%a7%d9%86-%d8%b9%d9%88%d8%a7%d8%b1%d8%b6-%d9%86%d8%b4%d8%b3%d8%aa%d9%86-%d8%b7%d9%88%d9%84%d8%a7%d9%86%db%8c-%d9%85%d8%af%d8%aa\/\"\r\n         data-api=\"https:\/\/bazeh.com\/blog\/wp-json\/productbox\/v1\/fetch\">\r\n        <div class=\"psb-loading\">\u062f\u0631 \u062d\u0627\u0644 \u0628\u0627\u0631\u06af\u0630\u0627\u0631\u06cc \u0645\u062d\u0635\u0648\u0644...<\/div>\r\n    <\/div>\r\n    \n<p>&nbsp;<\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062d\u0631\u06a9\u062a \u06a9\u0628\u0648\u062a\u0631 (Pigeon Pose)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-large wp-image-222421\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/variation-of-half-pigeon-pose-34dc127c903f9050e34084069308035a-1024x576.webp\" alt=\"\" width=\"1024\" height=\"576\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/variation-of-half-pigeon-pose-34dc127c903f9050e34084069308035a-1024x576.webp 1024w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/variation-of-half-pigeon-pose-34dc127c903f9050e34084069308035a-300x169.webp 300w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/variation-of-half-pigeon-pose-34dc127c903f9050e34084069308035a-768x432.webp 768w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/variation-of-half-pigeon-pose-34dc127c903f9050e34084069308035a-1536x864.webp 1536w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/variation-of-half-pigeon-pose-34dc127c903f9050e34084069308035a-390x220.webp 390w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/variation-of-half-pigeon-pose-34dc127c903f9050e34084069308035a.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u067e\u06cc\u0634\u0631\u0641\u062a\u0647\u200c\u062a\u0631 \u0627\u0632 \u06a9\u0634\u0634 \u067e\u06cc\u0631\u06cc\u0641\u0648\u0631\u0645\u06cc\u0633 \u0627\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u0628\u0627\u0632 \u06a9\u0631\u062f\u0646 \u0644\u06af\u0646 \u0639\u0627\u0644\u06cc \u0627\u0633\u062a.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u062f\u0631 \u062d\u0627\u0644\u062a \u0686\u0647\u0627\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627\u060c \u0632\u0627\u0646\u0648\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0645\u0686 \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u06a9\u0641 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0645\u0686 \u062f\u0633\u062a \u0686\u067e \u0647\u062f\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f. \u067e\u0627\u06cc \u0686\u067e \u0631\u0627 \u06a9\u0627\u0645\u0644\u0627\u064b \u0635\u0627\u0641 \u0628\u0647 \u0639\u0642\u0628 \u0633\u064f\u0631 \u062f\u0647\u06cc\u062f. \u0627\u06af\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f\u060c \u0631\u0648\u06cc \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0627\u0646\u0639\u0637\u0627\u0641 \u06a9\u0645\u06cc \u062f\u0627\u0631\u0646\u062f \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062f\u0634\u0648\u0627\u0631 \u0628\u0627\u0634\u062f\u060c \u067e\u0633 \u0628\u0627 \u0627\u062d\u062a\u06cc\u0627\u0637 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062a\u0645\u0631\u06cc\u0646 \u0646\u062e \u062f\u0646\u062f\u0627\u0646 \u06a9\u0634\u06cc\u062f\u0646 \u0639\u0635\u0628 (Nerve Flossing)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-large wp-image-222422\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Slump_Test_Image_1200x1200-1024x885.webp\" alt=\"\" width=\"1024\" height=\"885\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Slump_Test_Image_1200x1200-1024x885.webp 1024w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Slump_Test_Image_1200x1200-300x259.webp 300w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Slump_Test_Image_1200x1200-768x664.webp 768w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Slump_Test_Image_1200x1200.webp 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u0631\u062e\u0644\u0627\u0641 \u06a9\u0634\u0634 \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0627\u06cc\u0646 \u062a\u06a9\u0646\u06cc\u06a9 \u0633\u0639\u06cc \u062f\u0631 \u0645\u062a\u062d\u0631\u06a9\u200c\u0633\u0627\u0632\u06cc \u062e\u0648\u062f\u0650 \u0639\u0635\u0628 \u062f\u0627\u0631\u062f.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u0642\u0648\u0632 \u06a9\u0646\u06cc\u062f (\u0633\u0631 \u067e\u0627\u06cc\u06cc\u0646). \u0647\u0645\u0632\u0645\u0627\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062e\u0648\u062f \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0633\u0631 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. \u0633\u067e\u0633 \u0632\u0627\u0646\u0648 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u0631 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0647\u0645\u0627\u0647\u0646\u06af \u0628\u0627\u0639\u062b \u0644\u063a\u0632\u0634 \u0639\u0635\u0628 \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u062f\u0631 \u06a9\u0627\u0646\u0627\u0644 \u062e\u0648\u062f \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0686\u0633\u0628\u0646\u062f\u06af\u06cc\u200c\u0647\u0627 \u0631\u0627 \u0622\u0632\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u062f\u0631\u062f \u0633\u06cc\u0627\u062a\u06cc\u06a9\u060c \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0627\u06cc\u062f \u0628\u062f\u0648\u0646 \u062f\u0631\u062f \u0648 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f.<\/span><\/p>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u062e\u0634 \u0686\u0647\u0627\u0631\u0645: \u0645\u062f\u06cc\u0631\u06cc\u062a \u0641\u0627\u0632 \u062d\u0627\u062f \u0648 \u062f\u0631\u062f\u0646\u0627\u06a9 (\u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u0634\u062f\u06cc\u062f)<\/span><\/h2>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u062f\u0631\u062f \u06a9\u0645\u0631 \u0628\u0633\u06cc\u0627\u0631 \u0634\u062f\u06cc\u062f \u0627\u0633\u062a (\u0641\u0627\u0632 \u062d\u0627\u062f)\u060c \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u062a\u0642\u0648\u06cc\u062a\u06cc \u06cc\u0627 \u06a9\u0634\u0634\u06cc \u0639\u0645\u06cc\u0642 \u0645\u0645\u0646\u0648\u0639 \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647 \u0647\u062f\u0641 \u0641\u0642\u0637 \u06a9\u0627\u0647\u0634 \u0627\u0633\u067e\u0627\u0633\u0645 \u0648 \u062d\u0641\u0638 \u062d\u062f\u0627\u0642\u0644 \u062a\u062d\u0631\u06a9 \u0627\u0633\u062a. \u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u0628\u0627\u06cc\u062f \u0628\u0633\u06cc\u0627\u0631 \u0645\u0644\u0627\u06cc\u0645\u060c \u06a9\u0646\u062a\u0631\u0644 \u0634\u062f\u0647 \u0648 \u062f\u0631 \u062f\u0627\u0645\u0646\u0647\u200c\u0627\u06cc \u0628\u062f\u0648\u0646 \u062f\u0631\u062f \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062a\u0646\u0641\u0633 \u062f\u06cc\u0627\u0641\u0631\u0627\u06af\u0645\u06cc (Diaphragmatic Breathing)<\/span><\/h3>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0646\u0641\u0633 \u0645\u0627 \u0633\u0637\u062d\u06cc \u0634\u0648\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u062e\u0648\u062f \u0628\u0627\u0639\u062b \u0633\u0641\u062a\u06cc \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0628\u0627\u0644\u0634\u06cc \u0632\u06cc\u0631 \u0632\u0627\u0646\u0648\u0647\u0627 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u062a\u0627 \u06a9\u0645\u0631 \u06a9\u0627\u0645\u0644\u0627\u064b \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f. \u06cc\u06a9 \u062f\u0633\u062a \u0631\u0627 \u0631\u0648\u06cc \u0634\u06a9\u0645 \u0648 \u062f\u0633\u062a \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u062f\u0645 \u0639\u0645\u06cc\u0642 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0628\u0647 \u0637\u0648\u0631\u06cc \u06a9\u0647 \u062f\u0633\u062a \u0631\u0648\u06cc \u0634\u06a9\u0645 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u06cc\u062f \u0627\u0645\u0627 \u0633\u06cc\u0646\u0647 \u062b\u0627\u0628\u062a \u0628\u0645\u0627\u0646\u062f. \u0628\u0627\u0632\u062f\u0645 \u0631\u0627 \u0622\u0631\u0627\u0645 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u0631\u0627 \u0622\u0631\u0627\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u0627\u0633\u067e\u0627\u0633\u0645 \u0639\u0636\u0644\u0627\u062a \u0639\u0645\u0642\u06cc \u06a9\u0645\u0631 \u0631\u0627 \u0628\u0627\u0632 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062d\u0631\u06a9\u062a \u067e\u0645\u067e \u0645\u0686 \u067e\u0627 (Ankle Pumps)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-222423\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Ankle-pumps-1.webp\" alt=\"\" width=\"690\" height=\"300\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Ankle-pumps-1.webp 690w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Ankle-pumps-1-300x130.webp 300w\" sizes=\"(max-width: 690px) 100vw, 690px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0648\u0642\u062a\u06cc \u0628\u0647 \u062f\u0644\u06cc\u0644 \u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u0645\u062c\u0628\u0648\u0631 \u0628\u0647 \u062f\u0631\u0627\u0632 \u06a9\u0634\u06cc\u062f\u0646 \u0647\u0633\u062a\u06cc\u062f\u060c \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0639\u0635\u0628 \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0631\u0627 \u06a9\u0645\u06cc \u062a\u062d\u0631\u06cc\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u062f\u0631 \u062d\u0627\u0644\u062a \u062f\u0631\u0627\u0632\u06a9\u0634\u060c \u0645\u0686 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f (\u0645\u062b\u0644 \u0641\u0634\u0631\u062f\u0646 \u067e\u062f\u0627\u0644 \u06af\u0627\u0632). \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0645\u062a\u0646\u0627\u0648\u0628 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u0633\u0627\u062f\u0647\u200c\u062a\u0631\u06cc\u0646 \u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u0627\u0633\u062a \u06a9\u0647 \u0627\u0632 \u0644\u062e\u062a\u0647 \u0634\u062f\u0646 \u062e\u0648\u0646 \u0646\u06cc\u0632 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u06a9\u0648\u062a\u0627\u0647 (Short Walks)<\/span><\/h3>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0634\u0627\u06cc\u062f \u0639\u062c\u06cc\u0628 \u0628\u0647 \u0646\u0638\u0631 \u0628\u0631\u0633\u062f\u060c \u0627\u0645\u0627 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u062f\u0631 \u0641\u0648\u0627\u0635\u0644 \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0648\u062a\u0627\u0647 (\u0645\u062b\u0644\u0627\u064b \u06f5 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0627\u062e\u0644 \u062e\u0627\u0646\u0647) \u0628\u0647\u062a\u0631 \u0627\u0632 \u062e\u0648\u0627\u0628\u06cc\u062f\u0646 \u0645\u0637\u0644\u0642 \u0627\u0633\u062a. \u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0645\u06a9\u0627\u0646\u06cc\u0633\u0645 \u0637\u0628\u06cc\u0639\u06cc \u0628\u062f\u0646 \u0628\u0631\u0627\u06cc \u062a\u0631\u0627\u0632 \u06a9\u0631\u062f\u0646 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0627\u0633\u062a. \u062f\u0631 \u0641\u0627\u0632 \u062f\u0631\u062f \u0634\u062f\u06cc\u062f\u060c \u0647\u0631 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0631\u0627\u0647 \u0628\u0631\u0648\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0648\u0636\u0639\u06cc\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0646\u06cc\u0645\u0647 \u0646\u0634\u0633\u062a\u0647 (Psoas Rest Position)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone wp-image-222424\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Psoas-Constructive-rest-posiiton-1.webp\" alt=\"\" width=\"468\" height=\"351\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Psoas-Constructive-rest-posiiton-1.webp 320w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Psoas-Constructive-rest-posiiton-1-300x225.webp 300w\" sizes=\"(max-width: 468px) 100vw, 468px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0633\u0627\u0642 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u06cc\u06a9 \u0635\u0646\u062f\u0644\u06cc \u06cc\u0627 \u0645\u0628\u0644 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0628\u0647 \u0637\u0648\u0631\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u0647\u0627 \u0648 \u0644\u06af\u0646 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0628\u0633\u0627\u0632\u0646\u062f. \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0639\u0636\u0644\u0647 \u0627\u06cc\u0644\u06cc\u0648\u067e\u0633\u0648\u0627\u0633 (\u0639\u0636\u0644\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0627\u0632 \u06a9\u0645\u0631 \u0628\u0647 \u0631\u0627\u0646 \u0645\u062a\u0635\u0644 \u0627\u0633\u062a) \u0631\u0627 \u062f\u0631 \u06a9\u0648\u062a\u0627\u0647\u200c\u062a\u0631\u06cc\u0646 \u062d\u0627\u0644\u062a \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0648 \u0641\u0634\u0627\u0631 \u0631\u0627 \u06a9\u0627\u0645\u0644\u0627\u064b \u0627\u0632 \u0631\u0648\u06cc \u0645\u0647\u0631\u0647\u200c\u0647\u0627\u06cc \u06a9\u0645\u0631\u06cc \u0628\u0631\u0645\u06cc\u200c\u062f\u0627\u0631\u062f. \u0627\u06cc\u0646 \u067e\u0648\u0632\u06cc\u0634\u0646 \u06cc\u06a9 \u0646\u0631\u0645\u0634 \u0646\u06cc\u0633\u062a\u060c \u0628\u0644\u06a9\u0647 \u06cc\u06a9 \u0648\u0636\u0639\u06cc\u062a \u062f\u0631\u0645\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u062a\u0633\u06a9\u06cc\u0646 \u06a9\u0645\u0631\u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u0627\u0633\u062a.<\/span><\/p>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u062e\u0634 \u067e\u0646\u062c\u0645: \u0645\u0644\u0627\u062d\u0638\u0627\u062a \u0648\u06cc\u0698\u0647 \u062f\u0648\u0631\u0627\u0646 \u062d\u0627\u0645\u0644\u06af\u06cc (\u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u062f\u0631 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc)<\/span><\/h2>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0645\u0631\u062f\u0631\u062f \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0628\u0647 \u062f\u0644\u06cc\u0644 \u062a\u063a\u06cc\u06cc\u0631 \u0645\u0631\u06a9\u0632 \u062b\u0642\u0644 \u0628\u062f\u0646\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0648 \u062a\u0631\u0634\u062d \u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0644\u0627\u06a9\u0633\u06cc\u0646 (\u06a9\u0647 \u0645\u0641\u0627\u0635\u0644 \u0631\u0627 \u0634\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f) \u0628\u0633\u06cc\u0627\u0631 \u0634\u0627\u06cc\u0639 \u0627\u0633\u062a. \u0627\u0646\u062a\u062e\u0627\u0628 \u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u062f\u0631 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0628\u0627\u06cc\u062f \u0628\u0627 \u0627\u062d\u062a\u06cc\u0627\u0637 \u0641\u0631\u0627\u0648\u0627\u0646 \u0648 \u0645\u0634\u0648\u0631\u062a \u067e\u0632\u0634\u06a9 \u0632\u0646\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f. \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a\u06cc \u06a9\u0647 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062e\u0648\u0627\u0628\u06cc\u062f\u0646 \u0637\u0648\u0644\u0627\u0646\u06cc \u0628\u0647 \u067e\u0634\u062a \u062f\u0627\u0631\u0646\u062f (\u0628\u0647 \u062e\u0635\u0648\u0635 \u067e\u0633 \u0627\u0632 \u0645\u0627\u0647 \u0686\u0647\u0627\u0631\u0645) \u0628\u0627\u06cc\u062f \u067e\u0631\u0647\u06cc\u0632 \u06a9\u0631\u062f.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0686\u0631\u062e\u0634 \u0644\u06af\u0646 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 (Standing Pelvic Tilt)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-large wp-image-222411\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/standing-pelvic-tilt-1024x538.webp\" alt=\"\" width=\"1024\" height=\"538\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/standing-pelvic-tilt-1024x538.webp 1024w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/standing-pelvic-tilt-300x158.webp 300w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/standing-pelvic-tilt-768x403.webp 768w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/standing-pelvic-tilt.webp 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0632 \u0622\u0646\u062c\u0627 \u06a9\u0647 \u062f\u0631\u0627\u0632 \u06a9\u0634\u06cc\u062f\u0646 \u0628\u0647 \u067e\u0634\u062a \u062f\u0631 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u062f\u0634\u0648\u0627\u0631 \u0627\u0633\u062a\u060c \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u067e\u0634\u062a \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u060c \u067e\u0627\u0647\u0627 \u06a9\u0645\u06cc \u062c\u0644\u0648\u062a\u0631 \u0627\u0632 \u062f\u06cc\u0648\u0627\u0631 \u0628\u0627\u0634\u0646\u062f. \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f. \u06af\u0648\u062f\u06cc \u06a9\u0645\u0631 \u0631\u0627 \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0686\u0646\u062f \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0631\u062f\u0647 \u0648 \u0642\u0648\u0633 \u0632\u06cc\u0627\u062f \u06a9\u0645\u0631 \u0646\u0627\u0634\u06cc \u0627\u0632 \u0634\u06a9\u0645 \u0628\u0627\u0631\u062f\u0627\u0631 \u0631\u0627 \u0627\u0635\u0644\u0627\u062d \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0634\u0634 \u06af\u0631\u0628\u0647 \u0648 \u06af\u0627\u0648 \u0646\u0634\u0633\u062a\u0647 \u06cc\u0627 \u062a\u0639\u062f\u06cc\u0644 \u0634\u062f\u0647<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-222408\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Cat_Cow_F.webp\" alt=\"\" width=\"540\" height=\"360\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Cat_Cow_F.webp 540w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/Cat_Cow_F-300x200.webp 300w\" sizes=\"(max-width: 540px) 100vw, 540px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u0647 \u062c\u0627\u06cc \u0686\u0647\u0627\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0631\u0648\u06cc \u06cc\u06a9 \u0635\u0646\u062f\u0644\u06cc \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f. \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u0628\u0627 \u062f\u0645\u060c \u0633\u06cc\u0646\u0647 \u0631\u0627 \u062c\u0644\u0648 \u062f\u0627\u062f\u0647 \u0648 \u0628\u0627 \u0628\u0627\u0632\u062f\u0645 \u067e\u0634\u062a \u0631\u0627 \u06af\u0631\u062f \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u062f\u0631 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0627\u06cc\u0645\u0646 \u0627\u0633\u062a \u0648 \u0641\u0634\u0627\u0631 \u0648\u0632\u0646 \u0634\u06a9\u0645 \u0631\u0627 \u062d\u0630\u0641 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0634\u0634 \u067e\u0631\u0648\u0627\u0646\u0647 (Butterfly Stretch)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-large wp-image-222410\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/butterfly-stretch-1024x576.webp\" alt=\"\" width=\"1024\" height=\"576\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/butterfly-stretch-1024x576.webp 1024w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/butterfly-stretch-300x169.webp 300w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/butterfly-stretch-768x432.webp 768w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/butterfly-stretch-390x220.webp 390w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/butterfly-stretch.webp 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0628\u0627\u0632 \u0634\u062f\u0646 \u0644\u06af\u0646 \u0648 \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0645\u0631 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u060c \u06a9\u0641 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0647\u0645 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0637\u0631\u0641\u06cc\u0646 \u0631\u0647\u0627 \u06a9\u0646\u06cc\u062f. \u067e\u0634\u062a \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u0647\u0631\u06af\u0632 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0632\u0648\u0631 \u0641\u0634\u0627\u0631 \u0646\u062f\u0647\u06cc\u062f. \u062c\u0627\u0630\u0628\u0647 \u0632\u0645\u06cc\u0646 \u06a9\u0627\u0631 \u062e\u0648\u062f \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0633\u06a9\u0627\u062a \u0628\u0627 \u062a\u06a9\u06cc\u0647 \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 (Wall Sit)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-222409\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/walls-sits.webp\" alt=\"\" width=\"825\" height=\"525\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/walls-sits.webp 825w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/walls-sits-300x191.webp 300w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/walls-sits-768x489.webp 768w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0648 \u0628\u0627\u0633\u0646 \u0628\u0631\u0627\u06cc \u062a\u062d\u0645\u0644 \u0648\u0632\u0646 \u0627\u0636\u0627\u0641\u0647 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 \u062a\u06a9\u06cc\u0647 \u062f\u0647\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u062c\u0644\u0648\u062a\u0631 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f \u062a\u0627 \u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u0634\u0648\u0646\u062f (\u0646\u06cc\u0627\u0632 \u0646\u06cc\u0633\u062a \u0628\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0628\u0631\u0633\u06cc\u062f). \u06f1\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0641\u0634\u0627\u0631 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0628\u0647 \u06a9\u0645\u0631 \u0648\u0627\u0631\u062f \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f \u0627\u0645\u0627 \u0633\u06cc\u0633\u062a\u0645 \u0639\u0636\u0644\u0627\u0646\u06cc \u062d\u0645\u0627\u06cc\u062a\u200c\u06a9\u0646\u0646\u062f\u0647 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u062f\u0631 \u0645\u0648\u0631\u062f \u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u062f\u0631 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0634\u0644 \u0634\u062f\u0646 \u0645\u0641\u0627\u0635\u0644\u060c \u062e\u0637\u0631 \u067e\u06cc\u0686\u200c\u062e\u0648\u0631\u062f\u06af\u06cc \u0648 \u0622\u0633\u06cc\u0628 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0633\u062a\u060c \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u062a\u0645\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u0628\u0627\u06cc\u062f \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0648 \u0628\u062f\u0648\u0646 \u062c\u0647\u0634 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u0646\u062f.<\/span><\/p>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u06a9\u0627\u062a \u062a\u06a9\u0645\u06cc\u0644\u06cc \u0628\u0631\u0627\u06cc \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0648 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc<\/span><\/h2>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u062a\u0646\u0647\u0627 \u0646\u06cc\u0645\u06cc \u0627\u0632 \u0631\u0627\u0647 \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u06a9\u0645\u0631\u06cc \u0633\u0627\u0644\u0645\u060c \u0628\u0627\u06cc\u062f \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0635\u0644\u0627\u062d \u06a9\u0646\u06cc\u062f:<\/span><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06f1. <\/span><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0631\u06af\u0648\u0646\u0648\u0645\u06cc \u0645\u062d\u06cc\u0637 \u06a9\u0627\u0631:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0645\u0627\u0646\u06cc\u062a\u0648\u0631 \u0628\u0627\u06cc\u062f \u0647\u0645\u200c\u0633\u0637\u062d \u0686\u0634\u0645 \u0628\u0627\u0634\u062f \u062a\u0627 \u0633\u0631 \u062e\u0645 \u0646\u0634\u0648\u062f. \u0635\u0646\u062f\u0644\u06cc \u0628\u0627\u06cc\u062f \u06af\u0648\u062f\u06cc \u06a9\u0645\u0631 \u0631\u0627 \u067e\u0631 \u06a9\u0646\u062f. \u0627\u06af\u0631 \u0635\u0646\u062f\u0644\u06cc \u0645\u0646\u0627\u0633\u0628 \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \u06cc\u06a9 \u062d\u0648\u0644\u0647 \u0631\u0648\u0644 \u0634\u062f\u0647 \u067e\u0634\u062a \u06a9\u0645\u0631 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f.<\/span><br class=\"ng-star-inserted\" \/><span class=\"ng-star-inserted\">\u06f2. <\/span><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062d\u0648\u0647 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u0627\u062c\u0633\u0627\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0647\u0631\u06af\u0632 \u0628\u0627 \u06a9\u0645\u0631 \u062e\u0645 \u0646\u0634\u0648\u06cc\u062f. \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f\u060c \u062c\u0633\u0645 \u0631\u0627 \u0628\u0647 \u0628\u062f\u0646 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f \u0648 \u0628\u0627 \u0646\u06cc\u0631\u0648\u06cc \u067e\u0627\u0647\u0627 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f.<\/span><br class=\"ng-star-inserted\" \/><span class=\"ng-star-inserted\">\u06f3. <\/span><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062a\u0634\u06a9 \u062e\u0648\u0627\u0628:<\/span><\/strong><span class=\"ng-star-inserted\"> \u062a\u0634\u06a9 \u0646\u0628\u0627\u06cc\u062f \u062e\u06cc\u0644\u06cc \u0646\u0631\u0645 \u0628\u0627\u0634\u062f \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0641\u0631\u0648 \u0628\u0631\u0648\u06cc\u062f \u0648 \u0646\u0647 \u062e\u06cc\u0644\u06cc \u0633\u0641\u062a \u06a9\u0647 \u0627\u0646\u062d\u0646\u0627\u06cc \u0637\u0628\u06cc\u0639\u06cc \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0646\u062f. \u062a\u0634\u06a9\u200c\u0647\u0627\u06cc \u0637\u0628\u06cc \u0628\u0627 \u0633\u0641\u062a\u06cc \u0645\u062a\u0648\u0633\u0637 \u0628\u0647\u062a\u0631\u06cc\u0646 \u06af\u0632\u06cc\u0646\u0647 \u0647\u0633\u062a\u0646\u062f.<\/span><br class=\"ng-star-inserted\" \/><span class=\"ng-star-inserted\">\u06f4. <\/span><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0641\u0634 \u0645\u0646\u0627\u0633\u0628:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u062f\u0627\u0648\u0645 \u0627\u0632 \u06a9\u0641\u0634\u200c\u0647\u0627\u06cc \u067e\u0627\u0634\u0646\u0647\u200c\u0628\u0644\u0646\u062f \u06cc\u0627 \u06a9\u0641\u0634\u200c\u0647\u0627\u06cc \u06a9\u0627\u0645\u0644\u0627\u064b \u062a\u062e\u062a \u0628\u062f\u0648\u0646 \u06a9\u0641\u06cc \u0645\u0646\u0627\u0633\u0628\u060c \u0641\u0634\u0627\u0631 \u0631\u0627 \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u0628\u0647 \u06a9\u0645\u0631 \u0645\u0646\u062a\u0642\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><br class=\"ng-star-inserted\" \/><span class=\"ng-star-inserted\">\u06f5. <\/span><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06af\u0631\u0645\u0627 \u0648 \u0633\u0631\u0645\u0627 \u062f\u0631\u0645\u0627\u0646\u06cc:<\/span><\/strong><span class=\"ng-star-inserted\"> \u062f\u0631 \u06f4\u06f8 \u0633\u0627\u0639\u062a \u0627\u0648\u0644 \u0634\u0631\u0648\u0639 \u062f\u0631\u062f \u062d\u0627\u062f\u060c \u0627\u0632 \u06a9\u0645\u067e\u0631\u0633 \u06cc\u062e \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u067e\u0633 \u0627\u0632 \u0622\u0646\u060c \u06af\u0631\u0645\u0627\u06cc \u0645\u0631\u0637\u0648\u0628 (\u0645\u0627\u0646\u0646\u062f \u062f\u0648\u0634 \u0622\u0628 \u06af\u0631\u0645) \u0642\u0628\u0644 \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u0628\u0647 \u0634\u0644 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u0631\u0646\u0627\u0645\u0647 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc \u0631\u0648\u0632\u0627\u0646\u0647<\/span><\/h2>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u0631\u0627\u06cc \u06af\u0631\u0641\u062a\u0646 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u062a\u06cc\u062c\u0647\u060c \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u0634\u0648\u062f \u06cc\u06a9 \u0631\u0648\u062a\u06cc\u0646 \u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc \u0631\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u0648\u0632\u0627\u0646\u0647 \u062e\u0648\u062f \u0628\u06af\u0646\u062c\u0627\u0646\u06cc\u062f:<\/span><\/p>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u0627 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0622\u0631\u0627\u0645 \u06cc\u0627 \u062f\u0631\u062c\u0627 \u0632\u062f\u0646.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u06af\u0631\u0628\u0647-\u06af\u0627\u0648 \u0648 \u062d\u0631\u06a9\u062a \u06a9\u0648\u062f\u06a9 (\u0647\u0631 \u06a9\u062f\u0627\u0645 \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631).<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062d\u0631\u06a9\u062a \u067e\u0644 \u0628\u0627\u0633\u0646 \u0648 \u067e\u0631\u0646\u062f\u0647-\u0633\u06af (\u0647\u0631 \u06a9\u062f\u0627\u0645 \u06f3 \u0633\u062a \u06f1\u06f0 \u062a\u0627\u06cc\u06cc) \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0634\u0634 \u067e\u06cc\u0631\u06cc\u0641\u0648\u0631\u0645\u06cc\u0633 \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0628\u0631\u0627\u06cc \u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641.<\/span><\/p>\n<\/li>\n<\/ul>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u062a\u06cc\u062c\u0647\u200c\u06af\u06cc\u0631\u06cc<\/span><\/h2>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0645\u0631\u062f\u0631\u062f \u067e\u0627\u06cc\u0627\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u0646\u06cc\u0633\u062a\u060c \u0628\u0644\u06a9\u0647 \u0647\u0634\u062f\u0627\u0631\u06cc \u0627\u0633\u062a \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u062a\u0648\u062c\u0647 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u0628\u062f\u0646 \u062e\u0648\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u06a9\u0644\u06cc\u062f \u0645\u0648\u0641\u0642\u06cc\u062a \u062f\u0631 \u062f\u0631\u0645\u0627\u0646 \u06a9\u0645\u0631\u062f\u0631\u062f\u060c &#8220;\u062a\u062f\u0627\u0648\u0645&#8221; \u0627\u0633\u062a. \u0627\u0646\u062c\u0627\u0645 \u067e\u0631\u0627\u06a9\u0646\u062f\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u0627\u062b\u06cc\u0631 \u0686\u0646\u062f\u0627\u0646\u06cc \u0646\u062e\u0648\u0627\u0647\u062f \u062f\u0627\u0634\u062a. \u0628\u0627 \u0627\u062f\u063a\u0627\u0645 \u06a9\u0644\u0645\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0627\u0635\u0644\u06cc \u0648 \u0641\u0631\u0639\u06cc \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u062e\u0648\u062f\u060c \u06cc\u0639\u0646\u06cc \u0627\u0646\u062c\u0627\u0645 \u0645\u062f\u0627\u0648\u0645 \u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f\u060c \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u062c\u0647\u062a \u062a\u0642\u0648\u06cc\u062a\u060c \u0627\u062c\u0631\u0627\u06cc \u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u062f\u0631\u062f \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u062f\u0631 \u0635\u0648\u0631\u062a \u0646\u06cc\u0627\u0632\u060c \u0648 \u0631\u0639\u0627\u06cc\u062a \u0627\u062d\u062a\u06cc\u0627\u0637\u200c\u0647\u0627\u06cc \u0644\u0627\u0632\u0645 \u0628\u0627 \u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u06cc\u0627 \u0646\u0631\u0645\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u062f\u0631 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06a9\u06cc\u0641\u06cc\u062a \u0632\u0646\u062f\u06af\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0637\u0631\u0632 \u0686\u0634\u0645\u06af\u06cc\u0631\u06cc \u0628\u0647\u0628\u0648\u062f \u0628\u062e\u0634\u06cc\u062f.<\/span><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u0647 \u06cc\u0627\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0634\u0645\u0627 \u0633\u062a\u0648\u0646 \u062e\u06cc\u0645\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627\u0633\u062a\u061b \u0628\u0627 \u0645\u0631\u0627\u0642\u0628\u062a \u0648 \u062a\u0642\u0648\u06cc\u062a \u0622\u0646\u060c \u0633\u0627\u0644\u200c\u0647\u0627\u06cc \u0633\u0627\u0644 \u0632\u0646\u062f\u06af\u06cc \u0641\u0639\u0627\u0644 \u0648 \u0628\u062f\u0648\u0646 \u062f\u0631\u062f\u06cc \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\u062f. \u0627\u06af\u0631 \u0628\u0627 \u0648\u062c\u0648\u062f \u0627\u0646\u062c\u0627\u0645 \u0645\u0646\u0638\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0633 \u0627\u0632 \u062f\u0648 \u0647\u0641\u062a\u0647 \u0628\u0647\u0628\u0648\u062f\u06cc \u062d\u0627\u0635\u0644 \u0646\u0634\u062f \u06cc\u0627 \u062f\u0631\u062f \u062a\u0634\u062f\u06cc\u062f \u0634\u062f\u060c \u062d\u062a\u0645\u0627\u064b \u062c\u0647\u062a \u0628\u0631\u0631\u0633\u06cc\u200c\u0647\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0648 \u0627\u0646\u062c\u0627\u0645 MRI \u0628\u0647 \u067e\u0632\u0634\u06a9 \u0645\u062a\u062e\u0635\u0635 \u0645\u0631\u0627\u062c\u0639\u0647 \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u062c\u0627\u0645\u0639 \u0648 \u062a\u062e\u0635\u0635\u06cc: \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0646\u0631\u0645\u0634\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u0648 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u062f\u0646 \u0633\u0644\u0627\u0645\u062a \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u06a9\u0645\u0631\u062f\u0631\u062f \u06cc\u06a9\u06cc \u0627\u0632 \u0634\u0627\u06cc\u0639\u200c\u062a\u0631\u06cc\u0646 \u0645\u0634\u06a9\u0644\u0627\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0627\u0646\u0633\u0627\u0646 \u0627\u0645\u0631\u0648\u0632\u06cc \u0628\u0627 \u0622\u0646 \u062f\u0633\u062a\u200c \u0648 \u067e\u0646\u062c\u0647 \u0646\u0631\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u06a9\u0645\u200c\u062a\u062d\u0631\u06a9\u060c \u0646\u0634\u0633\u062a\u0646\u200c\u0647\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u0645\u062f\u062a \u067e\u0634\u062a \u0645\u06cc\u0632\u060c \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u062f\u0627\u0648\u0645 \u0627\u0632 \u062a\u0644\u0641\u0646 \u0647\u0645\u0631\u0627\u0647 \u0648 \u0639\u062f\u0645 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 \u0628\u0627\u0639\u062b \u0634\u062f\u0647 \u062a\u0627 \u0633\u0646 \u0627\u0628\u062a\u0644\u0627 \u0628\u0647 \u062f\u0631\u062f\u0647\u0627\u06cc &hellip;<\/p>\n","protected":false},"author":1,"featured_media":222414,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[57,5],"tags":[],"class_list":["post-222398","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-57","category-5"],"_links":{"self":[{"href":"https:\/\/bazeh.com\/blog\/wp-json\/wp\/v2\/posts\/222398","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bazeh.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bazeh.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bazeh.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bazeh.com\/blog\/wp-json\/wp\/v2\/comments?post=222398"}],"version-history":[{"count":0,"href":"https:\/\/bazeh.com\/blog\/wp-json\/wp\/v2\/posts\/222398\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bazeh.com\/blog\/wp-json\/wp\/v2\/media\/222414"}],"wp:attachment":[{"href":"https:\/\/bazeh.com\/blog\/wp-json\/wp\/v2\/media?parent=222398"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bazeh.com\/blog\/wp-json\/wp\/v2\/categories?post=222398"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bazeh.com\/blog\/wp-json\/wp\/v2\/tags?post=222398"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}