{"id":222488,"date":"2025-12-13T07:10:32","date_gmt":"2025-12-13T08:10:32","guid":{"rendered":"https:\/\/bazeh.com\/blog\/?p=222488"},"modified":"2025-12-13T07:11:09","modified_gmt":"2025-12-13T08:11:09","slug":"%d8%b1%d8%a7%d9%87%da%a9%d8%a7%d8%b1%d9%87%d8%a7%db%8c-%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d8%af%d8%a7%d9%85%d9%86%d9%87-%d8%ad%d8%b1%da%a9%d8%aa%db%8c","status":"publish","type":"post","link":"https:\/\/bazeh.com\/blog\/%d8%b1%d8%a7%d9%87%da%a9%d8%a7%d8%b1%d9%87%d8%a7%db%8c-%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d8%af%d8%a7%d9%85%d9%86%d9%87-%d8%ad%d8%b1%da%a9%d8%aa%db%8c\/","title":{"rendered":"\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc"},"content":{"rendered":"<h1 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u062c\u0627\u0645\u0639 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc: \u06a9\u0644\u06cc\u062f \u0637\u0644\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0628\u062f\u0646\u06cc \u0645\u0646\u0639\u0637\u0641\u060c \u0633\u0627\u0644\u0645 \u0648 \u0642\u062f\u0631\u062a\u0645\u0646\u062f<\/span><\/h1>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0622\u06cc\u0627 \u062a\u0627 \u0628\u0647 \u062d\u0627\u0644 \u0627\u062d\u0633\u0627\u0633 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f \u06a9\u0647 \u0628\u062f\u0646\u062a\u0627\u0646 \u062e\u0634\u06a9 \u0634\u062f\u0647 \u0627\u0633\u062a\u061f \u0622\u06cc\u0627 \u0647\u0646\u06af\u0627\u0645 \u0628\u0633\u062a\u0646 \u0628\u0646\u062f \u06a9\u0641\u0634\u060c \u0628\u0631\u062f\u0627\u0634\u062a\u0646 \u0686\u06cc\u0632\u06cc \u0627\u0632 \u0637\u0628\u0642\u0627\u062a \u0628\u0627\u0644\u0627 \u06cc\u0627 \u062d\u062a\u06cc \u0686\u0631\u062e\u0627\u0646\u062f\u0646 \u0633\u0631 \u0628\u0647 \u0639\u0642\u0628 \u0627\u062d\u0633\u0627\u0633 \u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u061f \u06cc\u0627 \u0634\u0627\u06cc\u062f \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0647\u0633\u062a\u06cc\u062f \u0648 \u062d\u0633 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u062f\u0631 \u062d\u0631\u06a9\u0627\u062a \u0627\u0633\u06a9\u0627\u062a \u06cc\u0627 \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0639\u0645\u0642 \u06a9\u0627\u0641\u06cc \u0628\u0631\u0633\u06cc\u062f. \u0647\u0645\u0647 \u0627\u06cc\u0646\u200c\u0647\u0627 \u0628\u0647 \u06cc\u06a9 \u0645\u0641\u0647\u0648\u0645 \u062d\u06cc\u0627\u062a\u06cc \u062f\u0631 \u0641\u06cc\u0632\u06cc\u0648\u0644\u0648\u0698\u06cc \u0628\u062f\u0646 \u0628\u0631\u0645\u06cc\u200c\u06af\u0631\u062f\u062f: &#8220;\u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc&#8221; (Range of Motion).<\/span><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u0627\u0645\u0631\u0648\u0632 \u06a9\u0647 \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 \u0648 \u06a9\u0645\u200c\u062a\u062d\u0631\u06a9\u06cc \u0628\u0647 \u0639\u0627\u062f\u062a\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u062a\u0628\u062f\u06cc\u0644 \u0634\u062f\u0647\u060c \u0645\u0641\u0627\u0635\u0644 \u0645\u0627 \u0628\u0647 \u0645\u0631\u0648\u0631 \u0632\u0645\u0627\u0646 \u062e\u0634\u06a9 \u0648 \u0645\u062d\u062f\u0648\u062f \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. <\/span><span class=\"ng-star-inserted\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><span class=\"ng-star-inserted\"> \u0646\u0647 \u062a\u0646\u0647\u0627 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u060c \u0628\u0644\u06a9\u0647 \u0628\u0631\u0627\u06cc \u0647\u0631 \u0627\u0646\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u062f \u062f\u0648\u0631\u0627\u0646 \u067e\u06cc\u0631\u06cc \u0633\u0627\u0644\u0645\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f \u0648 \u0627\u0632 \u062f\u0631\u062f\u0647\u0627\u06cc \u0645\u0632\u0645\u0646 \u062f\u0648\u0631\u06cc \u06a9\u0646\u062f\u060c \u06cc\u06a9 \u0636\u0631\u0648\u0631\u062a \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u06f2\u06f0\u06f0\u06f0 \u06a9\u0644\u0645\u0647\u200c\u0627\u06cc\u060c \u0645\u0627 \u0628\u0647 \u0628\u0631\u0631\u0633\u06cc \u062f\u0642\u06cc\u0642\u060c \u0639\u0644\u0645\u06cc \u0648 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0645\u06cc\u200c\u067e\u0631\u062f\u0627\u0632\u06cc\u0645 \u0648 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc\u06cc \u0639\u0645\u0644\u06cc \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u062f\u0646 \u0622\u0632\u0627\u062f\u06cc \u0639\u0645\u0644 \u0628\u0647 \u0628\u062f\u0646 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.<\/span><\/p>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u062e\u0634 \u0627\u0648\u0644: \u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u0627 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0648 \u0645\u0641\u0627\u0647\u06cc\u0645 \u067e\u0627\u06cc\u0647<\/span><\/h2>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0642\u0628\u0644 \u0627\u0632 \u0627\u06cc\u0646\u06a9\u0647 \u0628\u0647 \u0633\u0631\u0627\u063a \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0631\u0648\u06cc\u0645\u060c \u0628\u0627\u06cc\u062f \u062f\u0631\u06a9 \u062f\u0631\u0633\u062a\u06cc \u0627\u0632 \u062a\u0639\u0627\u0631\u06cc\u0641 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u0645. <\/span><span class=\"ng-star-inserted\">\u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u0627 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><span class=\"ng-star-inserted\"> \u0627\u0648\u0644\u06cc\u0646 \u0642\u062f\u0645 \u0628\u0631\u0627\u06cc \u0627\u0635\u0644\u0627\u062d \u0622\u0646 \u0627\u0633\u062a.<\/span><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\"><a href=\"https:\/\/bazeh.com\/product\/%d8%a8%d8%b1%d9%86%d8%a7%d9%85%d9%87-%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d8%af%d8%a7%d9%85%d9%86%d9%87-%d8%ad%d8%b1%da%a9%d8%aa%db%8c-%d9%86%d8%b3%d8%ae%d9%87-2\/\" target=\"_blank\" rel=\"noopener\">\u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/a> \u06cc\u0627 ROM (Range of Motion) \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u0645\u0633\u0627\u0641\u062a\u06cc \u06af\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u06cc\u06a9 \u0645\u0641\u0635\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062f\u0631 \u062c\u0647\u062a\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u062d\u0631\u06a9\u062a \u06a9\u0646\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0627 \u0648\u0627\u062d\u062f \u062f\u0631\u062c\u0647 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0631\u0627\u06cc \u0645\u062b\u0627\u0644\u060c \u0648\u0642\u062a\u06cc \u0632\u0627\u0646\u0648\u06cc \u062e\u0648\u062f \u0631\u0627 \u06a9\u0627\u0645\u0644\u0627\u064b \u0635\u0627\u0641 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u062a\u0627 \u062d\u062f \u0645\u0645\u06a9\u0646 \u062e\u0645 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0627\u06cc\u0646 \u0641\u0627\u0635\u0644\u0647 \u062d\u0631\u06a9\u062a\u06cc\u060c \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0632\u0627\u0646\u0648\u06cc \u0634\u0645\u0627\u0633\u062a.<\/span><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u0631\u0627\u06cc <\/span><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u0627 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u0645 \u06a9\u0647 \u0627\u06cc\u0646 \u0645\u0641\u0647\u0648\u0645 \u0628\u0647 \u062f\u0648 \u062f\u0633\u062a\u0647 \u062a\u0642\u0633\u06cc\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f:<\/span><\/p>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0641\u0639\u0627\u0644 (Active ROM):<\/span><\/strong><span class=\"ng-star-inserted\"> \u0645\u0642\u062f\u0627\u0631 \u062d\u0631\u06a9\u062a\u06cc \u06a9\u0647 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u062e\u0648\u062f\u062a\u0627\u0646 \u0648 \u0628\u062f\u0648\u0646 \u06a9\u0645\u06a9 \u062e\u0627\u0631\u062c\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0645\u062b\u0644\u0627\u064b \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u062f\u0633\u062a \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0632\u0648\u0631 \u0639\u0636\u0644\u0647\u200c\u062a\u0627\u0646 \u0645\u06cc\u200c\u0631\u0633\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u063a\u06cc\u0631\u0641\u0639\u0627\u0644 (Passive ROM):<\/span><\/strong><span class=\"ng-star-inserted\"> \u0645\u0642\u062f\u0627\u0631 \u062d\u0631\u06a9\u062a\u06cc \u06a9\u0647 \u0645\u0641\u0635\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627 \u06a9\u0645\u06a9 \u0646\u06cc\u0631\u0648\u06cc \u062e\u0627\u0631\u062c\u06cc (\u0645\u0627\u0646\u0646\u062f \u06a9\u0645\u06a9 \u06cc\u06a9 \u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e\u060c \u062c\u0627\u0630\u0628\u0647 \u0632\u0645\u06cc\u0646 \u06cc\u0627 \u062f\u0633\u062a \u062f\u06cc\u06af\u0631\u062a\u0627\u0646) \u0637\u06cc \u06a9\u0646\u062f. \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u062f\u0627\u0645\u0646\u0647 \u063a\u06cc\u0631\u0641\u0639\u0627\u0644 \u06a9\u0645\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u062f\u0627\u0645\u0646\u0647 \u0641\u0639\u0627\u0644 \u0627\u0633\u062a.<\/span><\/p>\n<\/li>\n<\/ul>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062a\u0641\u0627\u0648\u062a \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0648 \u0645\u0648\u0628\u06cc\u0644\u06cc\u062a\u06cc (Mobility)<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-222493\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/SideLyingHipAbduction.webp\" alt=\"\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc\" width=\"850\" height=\"637\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/SideLyingHipAbduction.webp 850w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/SideLyingHipAbduction-300x225.webp 300w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/SideLyingHipAbduction-768x576.webp 768w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0627\u06cc\u0646 \u062f\u0648 \u0631\u0627 \u0627\u0634\u062a\u0628\u0627\u0647 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f.<\/span><\/p>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc (Flexibility):<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0647 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u06a9\u0634 \u0622\u0645\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0634\u0627\u0631\u0647 \u062f\u0627\u0631\u062f (\u0637\u0648\u0644 \u0639\u0636\u0644\u0647).<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0645\u0648\u0628\u06cc\u0644\u06cc\u062a\u06cc (Mobility):<\/span><\/strong><span class=\"ng-star-inserted\"> \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0645\u0641\u0635\u0644 \u0628\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u062f\u0631 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u06a9\u0627\u0645\u0644 \u062e\u0648\u062f <\/span><span class=\"ng-star-inserted\">\u0628\u0627 \u06a9\u0646\u062a\u0631\u0644 \u0648 \u0642\u062f\u0631\u062a<\/span><span class=\"ng-star-inserted\">.<\/span><br class=\"ng-star-inserted\" \/><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><\/strong><span class=\"ng-star-inserted\"> \u0648\u0627\u0642\u0639\u06cc \u0632\u0645\u0627\u0646\u06cc \u0627\u062a\u0641\u0627\u0642 \u0645\u06cc\u200c\u0627\u0641\u062a\u062f \u06a9\u0647 \u0634\u0645\u0627 \u0631\u0648\u06cc \u0645\u0648\u0628\u06cc\u0644\u06cc\u062a\u06cc \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f\u061b \u06cc\u0639\u0646\u06cc \u0646\u0647 \u062a\u0646\u0647\u0627 \u0639\u0636\u0644\u0647 \u06a9\u0634 \u0628\u06cc\u0627\u06cc\u062f\u060c \u0628\u0644\u06a9\u0647 \u0645\u0641\u0635\u0644 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u062d\u0631\u06a9\u062a \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u062f\u0631 \u0622\u0646 \u0632\u0627\u0648\u06cc\u0647 \u0631\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f.<\/span><\/p>\n<\/li>\n<\/ul>\n<p>https:\/\/https:\/\/bazeh.com\/product\/%d8%a8%d8%b1%d9%86%d8%a7%d9%85%d9%87-%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d8%af%d8%a7%d9%85%d9%86%d9%87-%d8%ad%d8%b1%da%a9%d8%aa%db%8c-%d9%86%d8%b3%d8%ae%d9%87-2\/\/<\/p>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u062e\u0634 \u062f\u0648\u0645: \u0686\u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u062d\u06cc\u0627\u062a\u06cc \u0627\u0633\u062a\u061f<\/span><\/h2>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0634\u0627\u06cc\u062f \u0628\u067e\u0631\u0633\u06cc\u062f \u0686\u0631\u0627 \u0628\u0627\u06cc\u062f \u0648\u0642\u062a \u062e\u0648\u062f \u0631\u0627 \u0635\u0631\u0641 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u0648 \u0645\u0648\u0628\u06cc\u0644\u06cc\u062a\u06cc \u06a9\u0646\u0645\u061f <\/span><span class=\"ng-star-inserted\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><span class=\"ng-star-inserted\"> \u0645\u0632\u0627\u06cc\u0627\u06cc \u0628\u06cc\u200c\u0634\u0645\u0627\u0631\u06cc \u062f\u0627\u0631\u062f \u06a9\u0647 \u06a9\u06cc\u0641\u06cc\u062a \u0632\u0646\u062f\u06af\u06cc \u0634\u0645\u0627 \u0631\u0627 \u062f\u06af\u0631\u06af\u0648\u0646 \u0645\u06cc\u200c\u06a9\u0646\u062f:<\/span><\/p>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0645\u0641\u0627\u0635\u0644 \u062e\u0634\u06a9 \u0648 \u0633\u0641\u062a \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u0641\u0634\u0627\u0631\u0647\u0627\u06cc \u0646\u0627\u06af\u0647\u0627\u0646\u06cc \u0634\u06a9\u0646\u0646\u062f\u0647 \u0647\u0633\u062a\u0646\u062f. \u0648\u0642\u062a\u06cc \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u06a9\u0627\u0645\u0644 \u0628\u0627\u0634\u062f\u060c \u0628\u062f\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0641\u0634\u0627\u0631\u0647\u0627\u06cc \u0648\u0627\u0631\u062f\u0647 \u0631\u0627 \u0628\u0647\u062a\u0631 \u062c\u0630\u0628 \u0648 \u062a\u0648\u0632\u06cc\u0639 \u06a9\u0646\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc:<\/span><\/strong><span class=\"ng-star-inserted\"> \u06cc\u06a9 \u0628\u062f\u0646\u0633\u0627\u0632 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u062d\u062f\u0627\u06a9\u062b\u0631\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f \u0639\u0636\u0644\u0647 \u0631\u0627 \u062f\u0631 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc\u0646 \u062d\u0627\u0644\u062a \u0645\u0645\u06a9\u0646 \u062a\u062d\u062a \u0641\u0634\u0627\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u062f. \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u0627\u0646\u0642\u0628\u0627\u0636 \u0648 \u0627\u0646\u0628\u0633\u0627\u0637 \u06a9\u0627\u0645\u0644\u200c\u062a\u0631 \u0648 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0631\u0634\u062f \u0628\u0647\u062a\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0633\u062a.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0627\u0647\u0634 \u062f\u0631\u062f\u0647\u0627\u06cc \u0645\u0632\u0645\u0646:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u06a9\u0645\u0631\u062f\u0631\u062f\u0647\u0627 \u0648 \u0632\u0627\u0646\u0648\u062f\u0631\u062f\u0647\u0627 \u0646\u0627\u0634\u06cc \u0627\u0632 \u06a9\u0648\u062a\u0627\u0647\u06cc \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u06cc\u0627 \u06af\u0631\u0641\u062a\u06af\u06cc \u0639\u0636\u0644\u0627\u062a \u0644\u06af\u0646 \u0627\u0633\u062a. \u0628\u0627 <\/span><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><\/strong><span class=\"ng-star-inserted\"> \u062f\u0631 \u0644\u06af\u0646\u060c \u0641\u0634\u0627\u0631 \u0627\u0632 \u0631\u0648\u06cc \u06a9\u0645\u0631 \u0628\u0631\u062f\u0627\u0634\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u0647\u0628\u0648\u062f \u067e\u0627\u0633\u0686\u0631 (\u0638\u0627\u0647\u0631\u06cc \u0628\u062f\u0646\u06cc):<\/span><\/strong><span class=\"ng-star-inserted\"> \u0639\u0636\u0644\u0627\u062a \u0633\u06cc\u0646\u0647 \u06a9\u0648\u062a\u0627\u0647 \u0634\u062f\u0647 \u0628\u0627\u0639\u062b \u0642\u0648\u0632 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0628\u0627\u0632 \u06a9\u0631\u062f\u0646 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0634\u0627\u0646\u0647 \u0648 \u0633\u06cc\u0646\u0647\u060c \u0642\u0627\u0645\u062a \u0634\u0645\u0627 \u0631\u0627 \u0635\u0627\u0641 \u0648 \u06a9\u0634\u06cc\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0633\u062a\u0642\u0644\u0627\u0644 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u0633\u0627\u0644\u0645\u0646\u062f\u06cc:<\/span><\/strong><span class=\"ng-star-inserted\"> \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0646\u0634\u0633\u062a\u0646 \u0648 \u0628\u0631\u062e\u0627\u0633\u062a\u0646\u060c \u062d\u0645\u0627\u0645 \u06a9\u0631\u062f\u0646 \u0648 \u0644\u0628\u0627\u0633 \u067e\u0648\u0634\u06cc\u062f\u0646 \u062f\u0631 \u0633\u0646\u06cc\u0646 \u0628\u0627\u0644\u0627 \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u0628\u0647 \u062d\u0641\u0638 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0628\u0633\u062a\u0647 \u0627\u0633\u062a.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u0628\u0647\u062a\u0631:<\/span><\/strong><span class=\"ng-star-inserted\"> \u062d\u0631\u06a9\u0627\u062a \u06a9\u0627\u0645\u0644 \u0645\u0641\u0635\u0644\u06cc \u0628\u0627\u0639\u062b \u067e\u0645\u067e\u0627\u0698 \u0645\u0627\u06cc\u0639 \u0633\u06cc\u0646\u0648\u0648\u06cc\u0627\u0644 (\u0631\u0648\u063a\u0646 \u0637\u0628\u06cc\u0639\u06cc \u0645\u0641\u0627\u0635\u0644) \u0648 \u062a\u063a\u0630\u06cc\u0647 \u0628\u0647\u062a\u0631 \u063a\u0636\u0631\u0648\u0641\u200c\u0647\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<\/li>\n<\/ul>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u062e\u0634 \u0633\u0648\u0645: \u0639\u0648\u0627\u0645\u0644 \u0645\u062d\u062f\u0648\u062f\u06a9\u0646\u0646\u062f\u0647 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><\/h2>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u0631\u0627\u06cc <\/span><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><\/strong><span class=\"ng-star-inserted\">\u060c \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u0645 \u0686\u0647 \u0686\u06cc\u0632\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0639 \u0622\u0646 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0628\u0631\u062e\u06cc \u0639\u0648\u0627\u0645\u0644 \u0642\u0627\u0628\u0644 \u062a\u063a\u06cc\u06cc\u0631 \u0648 \u0628\u0631\u062e\u06cc \u063a\u06cc\u0631\u0642\u0627\u0628\u0644 \u062a\u063a\u06cc\u06cc\u0631 \u0647\u0633\u062a\u0646\u062f:<\/span><\/p>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0633\u0627\u062e\u062a\u0627\u0631 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u06cc:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0634\u06a9\u0644 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627\u06cc \u0647\u0631 \u0641\u0631\u062f \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a \u0648 \u0627\u06cc\u0646 \u06cc\u06a9 \u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u0698\u0646\u062a\u06cc\u06a9\u06cc \u0648 \u063a\u06cc\u0631\u0642\u0627\u0628\u0644 \u062a\u063a\u06cc\u06cc\u0631 \u0627\u0633\u062a.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062d\u062c\u0645 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u06cc\u0627 \u0686\u0631\u0628\u06cc:<\/span><\/strong><span class=\"ng-star-inserted\"> \u06af\u0627\u0647\u06cc \u0627\u0648\u0642\u0627\u062a \u062d\u062c\u0645 \u0632\u06cc\u0627\u062f \u0628\u0627\u0632\u0648 \u06cc\u0627 \u0634\u06a9\u0645 \u0645\u0627\u0646\u0639 \u062e\u0645 \u0634\u062f\u0646 \u06a9\u0627\u0645\u0644 \u0645\u0641\u0627\u0635\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u0627\u0641\u062a \u0647\u0645\u0628\u0646\u062f (\u0641\u0627\u0634\u06cc\u0627):<\/span><\/strong><span class=\"ng-star-inserted\"> \u062e\u0634\u06a9\u06cc \u0628\u0627\u0641\u062a\u200c\u0647\u0627\u06cc \u0627\u0637\u0631\u0627\u0641 \u0639\u0636\u0644\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062d\u0631\u06a9\u062a \u0631\u0627 \u0645\u062d\u062f\u0648\u062f \u06a9\u0646\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0627\u06cc\u0646 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0639\u0627\u0645\u0644 \u0642\u0627\u0628\u0644 \u062a\u063a\u06cc\u06cc\u0631 \u0627\u0633\u062a. \u06af\u0627\u0647\u06cc \u0639\u0636\u0644\u0647 \u06a9\u0648\u062a\u0627\u0647 \u0646\u06cc\u0633\u062a\u060c \u0628\u0644\u06a9\u0647 \u0645\u063a\u0632 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0627\u062d\u0633\u0627\u0633 \u062e\u0637\u0631\u060c \u0627\u062c\u0627\u0632\u0647 \u062d\u0631\u06a9\u062a \u0628\u06cc\u0634\u062a\u0631 \u0631\u0627 \u0646\u0645\u06cc\u200c\u062f\u0647\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0648\u0628\u06cc\u0644\u06cc\u062a\u06cc \u0628\u0647 \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u0645\u06cc\u200c\u0622\u0645\u0648\u0632\u0646\u062f \u06a9\u0647 \u062f\u0631 \u062f\u0627\u0645\u0646\u0647\u200c\u0647\u0627\u06cc \u0627\u0646\u062a\u0647\u0627\u06cc\u06cc \u0627\u062d\u0633\u0627\u0633 \u0627\u0645\u0646\u06cc\u062a \u06a9\u0646\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0642\u0628\u0644\u06cc:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0627\u0641\u062a \u0627\u0633\u06a9\u0627\u0631 (Scar Tissue) \u0646\u0627\u0634\u06cc \u0627\u0632 \u062c\u0631\u0627\u062d\u06cc \u06cc\u0627 \u067e\u0627\u0631\u06af\u06cc \u0642\u062f\u06cc\u0645\u06cc\u060c \u0627\u0646\u0639\u0637\u0627\u0641 \u06a9\u0645\u062a\u0631\u06cc \u062f\u0627\u0631\u062f.<\/span><\/p>\n<\/li>\n<\/ul>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u062e\u0634 \u0686\u0647\u0627\u0631\u0645: \u0627\u0633\u062a\u0631\u0627\u062a\u0698\u06cc\u200c\u0647\u0627\u06cc \u0639\u0644\u0645\u06cc \u0648 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-large wp-image-222491\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/20170717_PhysioPlus_0637-1024x682.webp\" alt=\"\" width=\"1024\" height=\"682\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/20170717_PhysioPlus_0637-1024x682.webp 1024w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/20170717_PhysioPlus_0637-300x200.webp 300w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/20170717_PhysioPlus_0637-768x512.webp 768w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/20170717_PhysioPlus_0637.webp 1400w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u0631\u0627\u06cc \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0628\u062f\u0646\u06cc \u0645\u0646\u0639\u0637\u0641\u060c \u062a\u0646\u0647\u0627 \u06a9\u0634\u0634 \u0633\u0627\u062f\u0647 \u06a9\u0627\u0641\u06cc \u0646\u06cc\u0633\u062a. \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u0631\u0648\u0634\u200c\u0647\u0627\u06cc \u0632\u06cc\u0631 \u0631\u0627 \u0628\u0647 \u06a9\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f:<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06f1. \u06a9\u0634\u0634 \u067e\u0648\u06cc\u0627 (Dynamic Stretching)<\/span><\/h3>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u06cc\u0646 \u0646\u0648\u0639 \u06a9\u0634\u0634 \u0634\u0627\u0645\u0644 \u062d\u0631\u06a9\u062a \u062f\u0627\u062f\u0646 \u0645\u0641\u0627\u0635\u0644 \u062f\u0631 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u06a9\u0627\u0645\u0644 \u0628\u0647 \u0635\u0648\u0631\u062a \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u0648 \u0645\u062f\u0627\u0648\u0645 \u0627\u0633\u062a\u060c \u0628\u062f\u0648\u0646 \u0645\u06a9\u062b \u0637\u0648\u0644\u0627\u0646\u06cc.<\/span><\/p>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0627\u0631\u0628\u0631\u062f:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0647\u062a\u0631\u06cc\u0646 \u06af\u0632\u06cc\u0646\u0647 \u0628\u0631\u0627\u06cc \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0642\u0628\u0644 \u0627\u0632 \u0648\u0631\u0632\u0634.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0645\u062b\u0627\u0644:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0686\u0631\u062e\u0634 \u062f\u0633\u062a\u200c\u0647\u0627\u060c \u062a\u0627\u0628 \u062f\u0627\u062f\u0646 \u067e\u0627\u0647\u0627\u060c \u062d\u0631\u06a9\u062a \u067e\u0631\u0648\u0627\u0646\u0647.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062a\u0627\u062b\u06cc\u0631:<\/span><\/strong><span class=\"ng-star-inserted\"> \u062f\u0645\u0627\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f \u0648 \u0648\u06cc\u0633\u06a9\u0648\u0632\u06cc\u062a\u0647 (\u0686\u0633\u0628\u0646\u062f\u06af\u06cc) \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0645\u0646\u062c\u0631 \u0628\u0647 <\/span><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><\/strong><span class=\"ng-star-inserted\"> \u0645\u0648\u0642\u062a \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<\/li>\n<\/ul>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06f2. \u06a9\u0634\u0634 \u0627\u06cc\u0633\u062a\u0627 (Static Stretching)<\/span><\/h3>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062f\u0631 \u0627\u06cc\u0646 \u0631\u0648\u0634\u060c \u0639\u0636\u0644\u0647 \u0631\u0627 \u062a\u0627 \u0622\u0633\u062a\u0627\u0646\u0647 \u062f\u0631\u062f \u062e\u0641\u06cc\u0641 \u0645\u06cc\u200c\u06a9\u0634\u06cc\u062f \u0648 \u0628\u0631\u0627\u06cc \u0645\u062f\u062a\u06cc (\u0645\u0639\u0645\u0648\u0644\u0627\u064b \u06f3\u06f0 \u062a\u0627 \u06f6\u06f0 \u062b\u0627\u0646\u06cc\u0647) \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u06cc\u062f.<\/span><\/p>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0627\u0631\u0628\u0631\u062f:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0647\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0622\u0646\u060c <\/span><span class=\"ng-star-inserted\">\u0628\u0639\u062f \u0627\u0632 \u0648\u0631\u0632\u0634<\/span><span class=\"ng-star-inserted\"> \u0627\u0633\u062a \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u06af\u0631\u0645 \u0647\u0633\u062a\u0646\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u06a9\u062a\u0647:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0627\u0646\u062c\u0627\u0645 \u06a9\u0634\u0634 \u0627\u06cc\u0633\u062a\u0627 \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0627\u0639\u062b \u06a9\u0627\u0647\u0634 \u0645\u0648\u0642\u062a \u0642\u062f\u0631\u062a \u0634\u0648\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062a\u0627\u062b\u06cc\u0631 \u0628\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0627\u06af\u0631 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u062f\u0627\u0648\u0645 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f\u060c \u0637\u0648\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0639\u0636\u0644\u0647 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/span><\/p>\n<\/li>\n<\/ul>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06f3. \u062a\u06a9\u0646\u06cc\u06a9 PNF (\u062a\u0633\u0647\u06cc\u0644 \u0639\u0635\u0628\u06cc-\u0639\u0636\u0644\u0627\u0646\u06cc \u06af\u06cc\u0631\u0646\u062f\u0647\u200c\u0647\u0627\u06cc \u0639\u0645\u0642\u06cc)<\/span><\/h3>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u06cc\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647\u200c\u062a\u0631\u06cc\u0646 \u0648 \u0645\u0648\u062b\u0631\u062a\u0631\u06cc\u0646 \u0631\u0648\u0634\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc <\/span><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><\/strong><span class=\"ng-star-inserted\"> \u0633\u0631\u06cc\u0639 \u0627\u0633\u062a. \u0631\u0648\u0634 \u0645\u0639\u0645\u0648\u0644 \u0622\u0646 &#8220;\u0627\u0646\u0642\u0628\u0627\u0636-\u0631\u0647\u0627\u0633\u0627\u0632\u06cc&#8221; \u0627\u0633\u062a.<\/span><\/p>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0631\u0648\u0634 \u0627\u062c\u0631\u0627:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0639\u0636\u0644\u0647 \u0631\u0627 \u062a\u0627 \u062d\u062f \u06a9\u0634\u0634 \u0645\u06cc\u200c\u0628\u0631\u06cc\u062f\u060c \u0633\u067e\u0633 \u0628\u0647 \u0645\u062f\u062a \u06f5 \u062a\u0627 \u06f1\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0633\u0639\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0639\u0636\u0644\u0647 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f (\u0628\u062f\u0648\u0646 \u062d\u0631\u06a9\u062a)\u060c \u0633\u067e\u0633 \u0631\u0647\u0627 \u06a9\u0631\u062f\u0647 \u0648 \u0633\u0639\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u06a9\u0634\u0634 \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0645\u06a9\u0627\u0646\u06cc\u0633\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0641\u0644\u06a9\u0633\u200c\u0647\u0627\u06cc \u0645\u062d\u0627\u0641\u0638\u062a\u06cc \u0639\u0636\u0644\u0647 \u0631\u0627 \u0641\u0631\u06cc\u0628 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0627\u062c\u0627\u0632\u0647 \u06a9\u0634\u0634 \u0628\u06cc\u0634\u062a\u0631 \u0631\u0627 \u0635\u0627\u062f\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<\/li>\n<\/ul>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06f4. \u0641\u0648\u0645 \u0631\u0648\u0644\u06cc\u0646\u06af (Myofascial Release)<\/span><\/h3>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0641\u0648\u0645 \u0631\u0648\u0644\u0631 \u0645\u0627\u0646\u0646\u062f \u06cc\u06a9 \u0645\u0627\u0633\u0627\u0698 \u0639\u0645\u06cc\u0642 \u0639\u0645\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0647\u062f\u0641:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0627\u0632 \u06a9\u0631\u062f\u0646 \u06af\u0631\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc (\u062a\u0631\u06cc\u06af\u0631 \u067e\u0648\u06cc\u0646\u062a\u200c\u0647\u0627) \u0648 \u0622\u0632\u0627\u062f \u06a9\u0631\u062f\u0646 \u0641\u0627\u0634\u06cc\u0627 (\u067e\u0631\u062f\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u067e\u0648\u0634\u0627\u0646\u062f\u0647).<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062a\u0627\u062b\u06cc\u0631:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0648\u0642\u062a\u06cc \u06af\u0631\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0634\u0648\u0646\u062f\u060c \u0639\u0636\u0644\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0637\u0648\u0644 \u0637\u0628\u06cc\u0639\u06cc \u062e\u0648\u062f \u0628\u0631\u06af\u0631\u062f\u062f \u0648 \u0627\u06cc\u0646 \u06cc\u0639\u0646\u06cc <\/span><span class=\"ng-star-inserted\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><span class=\"ng-star-inserted\">.<\/span><\/p>\n<\/li>\n<\/ul>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06f5. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u062f\u0627\u0645\u0646\u0647 \u06a9\u0627\u0645\u0644 (Full ROM Strength Training)<\/span><\/h3>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u0631\u062e\u0644\u0627\u0641 \u062a\u0635\u0648\u0631 \u0639\u0645\u0648\u0645 \u06a9\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u062f\u0646 \u0631\u0627 \u062e\u0634\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0627\u06af\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627 \u062f\u0627\u0645\u0646\u0647 \u06a9\u0627\u0645\u0644 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u0646\u062f\u060c \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0627\u0646\u0639\u0637\u0627\u0641 \u0647\u0633\u062a\u0646\u062f.<\/span><\/p>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0645\u062b\u0627\u0644:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0627\u0646\u062c\u0627\u0645 \u0627\u0633\u06a9\u0627\u062a \u0639\u0645\u06cc\u0642 (Deep Squat) \u0628\u0627 \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9. \u0648\u0632\u0646\u0647 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0634\u0645\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0647\u062f\u0627\u06cc\u062a \u0634\u0648\u06cc\u062f \u0648 \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644 \u062f\u0631 \u0622\u0646 \u062f\u0627\u0645\u0646\u0647 \u0627\u0646\u062a\u0647\u0627\u06cc\u06cc \u0639\u0636\u0644\u0647 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f.<\/span><\/p>\n<\/li>\n<\/ul>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u062e\u0634 \u067e\u0646\u062c\u0645: \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0628\u0631\u0627\u06cc \u0646\u0648\u0627\u062d\u06cc \u0645\u062e\u062a\u0644\u0641 \u0628\u062f\u0646<\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-222492\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/pronequadstretch.jpg.webp\" alt=\"\" width=\"640\" height=\"480\" srcset=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/pronequadstretch.jpg.webp 640w, https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/pronequadstretch.jpg-300x225.webp 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062f\u0631 \u0627\u06cc\u0646 \u0628\u062e\u0634\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u0628\u0631\u0627\u06cc <\/span><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><\/strong><span class=\"ng-star-inserted\"> \u062f\u0631 \u0645\u0641\u0627\u0635\u0644 \u06a9\u0644\u06cc\u062f\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645.<\/span><\/p>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0644\u0641) \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0634\u0627\u0646\u0647 \u0648 \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647<\/span><\/h3>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062e\u0634\u06a9\u06cc \u0634\u0627\u0646\u0647 \u062f\u0631 \u0634\u0646\u0627\u06af\u0631\u0627\u0646\u060c \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0648 \u06a9\u0627\u0631\u0645\u0646\u062f\u0627\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0634\u0627\u06cc\u0639 \u0627\u0633\u062a.<\/span><\/p>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062d\u0631\u06a9\u062a \u062f\u0627\u06cc\u0631\u0647 \u0628\u0627 \u062d\u0648\u0644\u0647 (Band Pass-Throughs):<\/span><\/strong><span class=\"ng-star-inserted\"> \u06cc\u06a9 \u062d\u0648\u0644\u0647 \u06cc\u0627 \u06a9\u0634 \u0648\u0631\u0632\u0634\u06cc \u0631\u0627 \u0628\u0627 \u062f\u0648 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f (\u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0632\u06cc\u0627\u062f \u0628\u0627\u0634\u062f). \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0627\u0632 \u062c\u0644\u0648\u06cc \u0628\u062f\u0646 \u0628\u0647 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0648 \u0633\u067e\u0633 \u062a\u0627 \u062d\u062f \u0627\u0645\u06a9\u0627\u0646 \u0628\u0647 \u067e\u0634\u062a \u06a9\u0645\u0631 \u0628\u0628\u0631\u06cc\u062f \u0648 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0634\u0634 \u06a9\u0646\u062c \u062f\u06cc\u0648\u0627\u0631:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0631\u0648\u0628\u0631\u0648\u06cc \u06a9\u0646\u062c \u062f\u06cc\u0648\u0627\u0631 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u060c \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u062f\u06cc\u0648\u0627\u0631\u0647\u0627 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u06a9\u0646\u062c \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0648\u0627\u0644 \u0627\u0633\u0644\u0627\u06cc\u062f (Wall Slides):<\/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 \u0628\u0627\u0633\u0646 \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 \u0686\u0633\u0628\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f. \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a &#8220;\u062a\u0633\u0644\u06cc\u0645&#8221; \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f \u0648 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0633\u0627\u0639\u062f \u0648 \u067e\u0634\u062a \u062f\u0633\u062a \u0631\u0627 \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f \u0648 \u0628\u0627\u0644\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n<\/li>\n<\/ul>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628) \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0644\u06af\u0646 (Hip Mobility)<\/span><\/h3>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0644\u06af\u0646 \u0633\u0641\u062a \u0639\u0627\u0645\u0644 \u0627\u0635\u0644\u06cc \u06a9\u0645\u0631\u062f\u0631\u062f \u0627\u0633\u062a.<\/span><\/p>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062d\u0631\u06a9\u062a \u06f9\u06f0\/\u06f9\u06f0:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f. \u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u062f\u0631 \u062c\u0644\u0648 \u0628\u0627 \u0632\u0627\u0646\u0648\u06cc \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0648 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u062f\u0631 \u0639\u0642\u0628 \u0628\u0627 \u0632\u0627\u0646\u0648\u06cc \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u062f\u0648\u0646 \u06a9\u0645\u06a9 \u062f\u0633\u062a\u060c \u062c\u0647\u062a \u067e\u0627\u0647\u0627 \u0631\u0627 \u0639\u0648\u0636 \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0644\u0627\u0646\u0698 \u0639\u0645\u06cc\u0642 (Lizard Pose):<\/span><\/strong><span class=\"ng-star-inserted\"> \u062f\u0631 \u062d\u0627\u0644\u062a \u0644\u0627\u0646\u0698 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f (\u06cc\u06a9 \u067e\u0627 \u062c\u0644\u0648\u060c \u06cc\u06a9 \u067e\u0627 \u0639\u0642\u0628). \u067e\u0627\u06cc \u0639\u0642\u0628 \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0644\u06af\u0646 \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u067e\u0631\u0648\u0627\u0646\u0647 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\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.<\/span><\/p>\n<\/li>\n<\/ul>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062c) \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u067e\u0634\u062a \u067e\u0627<\/span><\/h3>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06af\u0648\u062f \u0645\u0648\u0631\u0646\u06cc\u0646\u06af (Good Morning):<\/span><\/strong><span class=\"ng-star-inserted\"> \u067e\u0627\u0647\u0627 \u0635\u0627\u0641\u060c \u062f\u0633\u062a\u200c\u0647\u0627 \u067e\u0634\u062a \u0633\u0631. \u0628\u0627 \u062d\u0641\u0638 \u0642\u0648\u0633 \u06a9\u0645\u0631\u060c \u0641\u0642\u0637 \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u0644\u06af\u0646 \u062e\u0645 \u0634\u0648\u06cc\u062f \u062a\u0627 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0645\u0648\u0627\u0632\u06cc \u0632\u0645\u06cc\u0646 \u0634\u0648\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0634\u0634 \u062a\u06a9 \u067e\u0627 \u0631\u0648\u06cc \u0633\u0637\u062d \u0645\u0631\u062a\u0641\u0639:<\/span><\/strong><span class=\"ng-star-inserted\"> \u067e\u0627\u0634\u0646\u0647 \u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u0631\u0648\u06cc \u06cc\u06a9 \u0633\u06a9\u0648 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u0628\u0627 \u067e\u0634\u062a \u0635\u0627\u0641 \u0628\u0647 \u0633\u0645\u062a \u067e\u0646\u062c\u0647 \u067e\u0627 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0634\u0648\u06cc\u062f.<\/span><\/p>\n<\/li>\n<\/ul>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062f) \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0645\u0686 \u067e\u0627 (Ankle Mobility)<\/span><\/h3>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u0645\u0686 \u067e\u0627 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0646\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0633\u06a9\u0627\u062a \u0635\u062d\u06cc\u062d \u0628\u0632\u0646\u06cc\u062f \u06cc\u0627 \u062f\u0631\u0633\u062a \u0631\u0627\u0647 \u0628\u0631\u0648\u06cc\u062f.<\/span><\/p>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06a9\u0634\u0634 \u0633\u0627\u0642 \u067e\u0627 \u0631\u0648 \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631:<\/span><\/strong><span class=\"ng-star-inserted\"> \u067e\u0646\u062c\u0647 \u067e\u0627 \u0631\u0627 \u0631\u0648\u06cc \u062f\u06cc\u0648\u0627\u0631 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u067e\u0627\u0634\u0646\u0647 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u060c \u0633\u067e\u0633 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062f\u06cc\u0648\u0627\u0631 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0631\u0648\u06cc \u067e\u0627\u0634\u0646\u0647 \u0648 \u067e\u0646\u062c\u0647:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0648 \u062a\u062d\u0631\u06a9\u200c\u0628\u062e\u0634\u06cc \u0628\u0647 \u0645\u0686 \u067e\u0627.<\/span><\/p>\n<\/li>\n<\/ul>\n<h3 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0647) \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a (Spine Mobility)<\/span><\/h3>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062d\u0631\u06a9\u062a \u06af\u0631\u0628\u0647-\u06af\u0627\u0648 (Cat-Cow):<\/span><\/strong><span class=\"ng-star-inserted\"> \u0628\u0647 \u062d\u0627\u0644\u062a \u0686\u0647\u0627\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627 \u0628\u0631\u0648\u06cc\u062f. \u06a9\u0645\u0631 \u0631\u0627 \u06af\u0648\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0633\u0631 \u0631\u0627 \u0628\u0627\u0644\u0627 \u062f\u0647\u06cc\u062f (\u06af\u0627\u0648)\u060c \u0633\u067e\u0633 \u067e\u0634\u062a \u0631\u0627 \u06af\u0631\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0686\u0627\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u06cc\u0646\u0647 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f (\u06af\u0631\u0628\u0647).<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0686\u0631\u062e\u0634 \u062a\u0648\u0631\u0627\u0633\u06cc\u06a9 (Thoracic Rotation):<\/span><\/strong><span class=\"ng-star-inserted\"> \u062f\u0631 \u062d\u0627\u0644\u062a \u0686\u0647\u0627\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627\u060c \u06cc\u06a9 \u062f\u0633\u062a \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u0622\u0631\u0646\u062c \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062f\u0633\u062a \u0645\u062e\u0627\u0644\u0641 \u0628\u0628\u0631\u06cc\u062f\u060c \u0633\u067e\u0633 \u0622\u0631\u0646\u062c \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u0642\u0641 \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f \u0648 \u0628\u0627 \u0646\u06af\u0627\u0647 \u062f\u0646\u0628\u0627\u0644 \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n<\/li>\n<\/ul>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u062e\u0634 \u0634\u0634\u0645: \u0627\u0635\u0648\u0644 \u0648 \u0642\u0648\u0627\u0646\u06cc\u0646 \u0637\u0644\u0627\u06cc\u06cc<\/span><\/h2>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u062a\u0644\u0627\u0634\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u062c\u0647\u062a <\/span><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><\/strong><span class=\"ng-star-inserted\"> \u0646\u062a\u06cc\u062c\u0647\u200c\u0628\u062e\u0634 \u0628\u0627\u0634\u062f \u0648 \u062f\u0686\u0627\u0631 \u0622\u0633\u06cc\u0628 \u0646\u0634\u0648\u06cc\u062f\u060c \u0631\u0639\u0627\u06cc\u062a \u0646\u06a9\u0627\u062a \u0632\u06cc\u0631 \u0627\u0644\u0632\u0627\u0645\u06cc \u0627\u0633\u062a:<\/span><\/p>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0627\u062c\u0628\u0627\u0631\u06cc \u0627\u0633\u062a:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0647\u0631\u06af\u0632\u060c \u062a\u06a9\u0631\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645\u060c \u0647\u0631\u06af\u0632 \u0633\u0639\u06cc \u0646\u06a9\u0646\u06cc\u062f \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u0633\u0631\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a <\/span><span class=\"ng-star-inserted\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><span class=\"ng-star-inserted\"> \u0633\u0646\u06af\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u062a\u0635\u0648\u0631 \u06a9\u0646\u06cc\u062f \u0639\u0636\u0644\u0627\u062a \u0645\u062b\u0644 \u0622\u062f\u0627\u0645\u0633 \u0647\u0633\u062a\u0646\u062f\u061b \u0627\u06af\u0631 \u0633\u0631\u062f \u0628\u0627\u0634\u0646\u062f \u0648 \u0628\u06a9\u0634\u06cc\u062f\u060c \u067e\u0627\u0631\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0627\u06af\u0631 \u06af\u0631\u0645 \u0628\u0627\u0634\u0646\u062f\u060c \u06a9\u0634 \u0645\u06cc\u200c\u0622\u06cc\u0646\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062a\u0646\u0641\u0633 \u0631\u0627 \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u06a9\u0646\u06cc\u062f:<\/span><\/strong><span class=\"ng-star-inserted\"> \u062d\u0628\u0633 \u06a9\u0631\u062f\u0646 \u0646\u0641\u0633 \u0628\u0627\u0639\u062b \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0647\u0646\u06af\u0627\u0645 \u06a9\u0634\u0634\u060c \u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\u06cc\u062f. \u0628\u0627\u0632\u062f\u0645 \u0637\u0648\u0644\u0627\u0646\u06cc \u0628\u0647 \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u067e\u0627\u0631\u0627\u0633\u0645\u067e\u0627\u062a\u06cc\u06a9 \u0633\u06cc\u06af\u0646\u0627\u0644 \u0622\u0631\u0627\u0645\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0627\u062c\u0627\u0632\u0647 \u06a9\u0634\u0634 \u0628\u06cc\u0634\u062a\u0631 \u0631\u0627 \u0635\u0627\u062f\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062f\u0631\u062f \u062a\u06cc\u0632 \u0645\u0645\u0646\u0648\u0639:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0627\u062d\u0633\u0627\u0633 \u06a9\u0634\u0634 \u0648 \u0646\u0627\u0631\u0627\u062d\u062a\u06cc \u062e\u0641\u06cc\u0641 \u0637\u0628\u06cc\u0639\u06cc \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u062f\u0631\u062f \u062a\u06cc\u0632\u060c \u062a\u06cc\u0631\u06a9\u0634\u0646\u062f\u0647 \u06cc\u0627 \u0627\u0644\u06a9\u062a\u0631\u06cc\u06a9\u06cc \u0646\u0634\u0627\u0646\u0647 \u062e\u0637\u0631 \u0627\u0633\u062a. \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0645\u062a\u0648\u0642\u0641 \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062b\u0628\u0627\u062a \u0648 \u062a\u062f\u0627\u0648\u0645:<\/span><\/strong> <strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><\/strong><span class=\"ng-star-inserted\"> \u06cc\u06a9 \u0634\u0628\u0647 \u0627\u062a\u0641\u0627\u0642 \u0646\u0645\u06cc\u200c\u0627\u0641\u062a\u062f. \u0628\u0627 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0648\u0632\u0627\u0646\u0647\u060c \u0646\u062a\u0627\u06cc\u062c \u0628\u0647\u062a\u0631\u06cc \u0646\u0633\u0628\u062a \u0628\u0647 \u06cc\u06a9 \u062c\u0644\u0633\u0647 \u06f2 \u0633\u0627\u0639\u062a\u0647 \u062f\u0631 \u0647\u0641\u062a\u0647 \u062e\u0648\u0627\u0647\u06cc\u062f \u06af\u0631\u0641\u062a.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0639\u062f\u0645 \u062a\u0642\u0627\u0631\u0646 \u0631\u0627 \u062c\u062f\u06cc \u0628\u06af\u06cc\u0631\u06cc\u062f:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0627\u06af\u0631 \u062f\u0633\u062a \u0631\u0627\u0633\u062a\u062a\u0627\u0646 \u0631\u0627\u062d\u062a \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0631\u0648\u062f \u0627\u0645\u0627 \u062f\u0633\u062a \u0686\u067e\u062a\u0627\u0646 \u0646\u0647\u060c \u062a\u0645\u0631\u06a9\u0632 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0648\u06cc \u0633\u0645\u062a \u0636\u0639\u06cc\u0641\u200c\u062a\u0631 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u062a\u0627 \u062a\u0639\u0627\u062f\u0644 \u0628\u062f\u0646 \u062d\u0641\u0638 \u0634\u0648\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u067e\u0631\u062a\u0627\u0628\u06cc \u0639\u0645\u0644 \u0646\u06a9\u0646\u06cc\u062f:<\/span><\/strong><span class=\"ng-star-inserted\"> \u062d\u0631\u06a9\u0627\u062a \u067e\u0631\u062a\u0627\u0628\u06cc (Ballistic) \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0628\u0627 \u0636\u0631\u0628\u0647 \u0632\u062f\u0646 \u0633\u0639\u06cc \u062f\u0631 \u06a9\u0634\u0634 \u062f\u0627\u0631\u06cc\u062f\u060c \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u062f\u06cc \u062e\u0637\u0631\u0646\u0627\u06a9 \u0627\u0633\u062a \u0648 \u0628\u0627\u0639\u062b \u0641\u0639\u0627\u0644 \u0634\u062f\u0646 &#8220;\u0631\u0641\u0644\u06a9\u0633 \u06a9\u0634\u0634\u06cc&#8221; \u0648 \u0633\u0641\u062a\u200c\u062a\u0631 \u0634\u062f\u0646 \u0639\u0636\u0644\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<\/li>\n<\/ul>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u062e\u0634 \u0647\u0641\u062a\u0645: \u0628\u0631\u0646\u0627\u0645\u0647 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u067e\u0631\u0645\u0634\u063a\u0644\u0647<\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-large wp-image-222415\" src=\"https:\/\/bazeh.com\/blog\/wp-content\/uploads\/2025\/12\/cat-cow-stretch-1024x538.webp\" alt=\"\" width=\"1024\" height=\"538\" 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: 1024px) 100vw, 1024px\" \/><\/p>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0648\u0642\u062a \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u0628\u0627\u0634\u06af\u0627\u0647 \u0631\u0641\u062a\u0646 \u0646\u062f\u0627\u0631\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u06cc\u06a9 \u0631\u0648\u062a\u06cc\u0646 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc \u0628\u0631\u0627\u06cc <\/span><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><\/strong><span class=\"ng-star-inserted\"> \u062f\u0631 \u062e\u0627\u0646\u0647 \u06cc\u0627 \u0645\u062d\u0644 \u06a9\u0627\u0631 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645 \u06a9\u0647 \u062a\u0645\u0627\u0645 \u0628\u062f\u0646 \u0631\u0627 \u067e\u0648\u0634\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f:<\/span><\/p>\n<ol class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0686\u0631\u062e\u0634 \u06af\u0631\u062f\u0646:<\/span><\/strong><span class=\"ng-star-inserted\"> \u06f5 \u062f\u0648\u0631 \u0622\u0631\u0627\u0645 \u0628\u0647 \u0647\u0631 \u0637\u0631\u0641 (\u06f1 \u062f\u0642\u06cc\u0642\u0647).<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0686\u0631\u062e\u0634 \u0634\u0627\u0646\u0647\u200c\u0647\u0627:<\/span><\/strong><span class=\"ng-star-inserted\"> \u06f1\u06f0 \u0628\u0627\u0631 \u0628\u0647 \u062c\u0644\u0648 \u0648 \u06f1\u06f0 \u0628\u0627\u0631 \u0628\u0647 \u0639\u0642\u0628 (\u06f1 \u062f\u0642\u06cc\u0642\u0647).<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062d\u0631\u06a9\u062a \u06af\u0631\u0628\u0647-\u06af\u0627\u0648 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647:<\/span><\/strong><span class=\"ng-star-inserted\"> \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u062e\u0645 \u0648 \u0631\u0627\u0633\u062a \u06a9\u0646\u06cc\u062f (\u06f1 \u062f\u0642\u06cc\u0642\u0647).<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0686\u0631\u062e\u0634 \u062a\u0646\u0647:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\u060c \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u0632\u060c \u0686\u0631\u062e\u0634 \u0622\u0631\u0627\u0645 \u0628\u0647 \u0686\u067e \u0648 \u0631\u0627\u0633\u062a (\u06f1 \u062f\u0642\u06cc\u0642\u0647).<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0633\u06a9\u0627\u062a \u0639\u0645\u06cc\u0642 \u0628\u0627 \u06a9\u0645\u06a9:<\/span><\/strong><span class=\"ng-star-inserted\"> \u062f\u0633\u062a\u06af\u06cc\u0631\u0647 \u062f\u0631 \u06cc\u0627 \u0645\u06cc\u0632 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u062a\u0627 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631\u06cc\u0646 \u062d\u062f \u0645\u0645\u06a9\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f (\u06f2 \u062f\u0642\u06cc\u0642\u0647).<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0644\u0627\u0646\u0698 \u06a9\u0634\u0634\u06cc:<\/span><\/strong><span class=\"ng-star-inserted\"> \u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0644\u0646\u062f \u0628\u0647 \u062c\u0644\u0648\u060c \u0644\u06af\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u062f\u0647\u06cc\u062f (\u06f1 \u062f\u0642\u06cc\u0642\u0647 \u0628\u0631\u0627\u06cc \u0647\u0631 \u067e\u0627).<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062e\u0645 \u0634\u062f\u0646 \u0628\u0647 \u062c\u0644\u0648 (Forward Fold):<\/span><\/strong><span class=\"ng-star-inserted\"> \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\u060c \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0627 \u062f\u0633\u062a\u200c\u0647\u0627 \u0632\u0645\u06cc\u0646 \u0631\u0627 \u0644\u0645\u0633 \u06a9\u0646\u06cc\u062f (\u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u0628\u0627\u0634\u062f) \u0648 \u0628\u062f\u0646 \u0631\u0627 \u0631\u0647\u0627 \u06a9\u0646\u06cc\u062f (\u06f1 \u062f\u0642\u06cc\u0642\u0647).<\/span><\/p>\n<\/li>\n<\/ol>\n<hr \/>\n<h2 class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0628\u062e\u0634 \u0647\u0634\u062a\u0645: \u062a\u063a\u0630\u06cc\u0647 \u0648 \u0647\u06cc\u062f\u0631\u0627\u062a\u0627\u0633\u06cc\u0648\u0646 \u062f\u0631 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><\/h2>\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0634\u0627\u06cc\u062f \u062a\u0639\u062c\u0628 \u06a9\u0646\u06cc\u062f \u0627\u0645\u0627 \u0622\u0646\u0686\u0647 \u0645\u06cc\u200c\u062e\u0648\u0631\u06cc\u062f \u0648 \u0645\u06cc\u200c\u0646\u0648\u0634\u06cc\u062f \u0628\u0631 \u0627\u0646\u0639\u0637\u0627\u0641 \u0634\u0645\u0627 \u062a\u0627\u062b\u06cc\u0631 \u062f\u0627\u0631\u062f.<\/span><\/p>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0622\u0628:<\/span><\/strong><span class=\"ng-star-inserted\"> \u0639\u0636\u0644\u0627\u062a \u0648 \u0641\u0627\u0634\u06cc\u0627 \u0628\u0631\u0627\u06cc \u0644\u063a\u0632\u06cc\u062f\u0646 \u0631\u0648\u06cc \u0647\u0645 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0622\u0628 \u062f\u0627\u0631\u0646\u062f. \u06a9\u0645\u200c\u0622\u0628\u06cc \u0628\u062f\u0646 \u0628\u0627\u0639\u062b \u0686\u0633\u0628\u0646\u062f\u06af\u06cc \u0628\u0627\u0641\u062a\u200c\u0647\u0627 \u0648 \u062e\u0634\u06a9\u06cc \u0645\u0641\u0627\u0635\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0631\u0627\u06cc <\/span><span class=\"ng-star-inserted\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><span class=\"ng-star-inserted\">\u060c \u0647\u06cc\u062f\u0631\u0627\u062a\u0647 \u0645\u0627\u0646\u062f\u0646 \u062d\u06cc\u0627\u062a\u06cc \u0627\u0633\u062a.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0645\u0646\u06cc\u0632\u06cc\u0645:<\/span><\/strong><span class=\"ng-star-inserted\"> \u06a9\u0645\u0628\u0648\u062f \u0645\u0646\u06cc\u0632\u06cc\u0645 \u0628\u0627\u0639\u062b \u06af\u0631\u0641\u062a\u06af\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc (\u0627\u0633\u067e\u0627\u0633\u0645) \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0631\u0627 \u0645\u062d\u062f\u0648\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0645\u06af\u0627 \u06f3:<\/span><\/strong><span class=\"ng-star-inserted\"> \u062e\u0648\u0627\u0635 \u0636\u062f\u0627\u0644\u062a\u0647\u0627\u0628\u06cc \u062f\u0627\u0631\u062f \u0648 \u0628\u0647 \u0633\u0644\u0627\u0645\u062a \u0645\u0641\u0627\u0635\u0644 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/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\">\u0628\u062f\u0646 \u0627\u0646\u0633\u0627\u0646 \u0628\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u0627\u0633\u062a. \u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u062f\u0631 \u062d\u0631\u06a9\u062a\u060c \u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u0627\u0633\u062a. <\/span><span class=\"ng-star-inserted\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><span class=\"ng-star-inserted\"> \u0641\u0631\u0622\u06cc\u0646\u062f\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0635\u0628\u0631\u060c \u062f\u0627\u0646\u0634 \u0648 \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u062f\u0627\u0631\u062f. \u0628\u0627 <\/span><span class=\"ng-star-inserted\">\u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u0627 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><span class=\"ng-star-inserted\"> \u0648 \u062a\u0641\u0627\u0648\u062a \u0622\u0646 \u0628\u0627 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0635\u0631\u0641\u060c \u0648 \u0628\u0627 \u0628\u0647 \u06a9\u0627\u0631\u06af\u06cc\u0631\u06cc \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u06a9\u0634\u0634 \u067e\u0648\u06cc\u0627\u060c PNF \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u062f\u0627\u0645\u0646\u0647 \u06a9\u0627\u0645\u0644\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u067e\u062a\u0627\u0646\u0633\u06cc\u0644 \u0648\u0627\u0642\u0639\u06cc \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0622\u0632\u0627\u062f \u06a9\u0646\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 \u06a9\u0647 \u0633\u0646 \u062a\u0646\u0647\u0627 \u06cc\u06a9 \u0639\u062f\u062f \u0627\u0633\u062a\u061b \u0622\u0646\u0686\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0631\u0627 \u067e\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u062a\u0648\u0642\u0641 \u062d\u0631\u06a9\u062a \u0627\u0633\u062a. \u0627\u0632 \u0647\u0645\u06cc\u0646 \u0627\u0645\u0631\u0648\u0632 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f\u060c \u062d\u062a\u06cc \u0628\u0627 \u06f5 \u062f\u0642\u06cc\u0642\u0647 \u06a9\u0634\u0634 \u0635\u0628\u062d\u06af\u0627\u0647\u06cc. \u0628\u0647 \u0628\u062f\u0646\u062a\u0627\u0646 \u0627\u062d\u062a\u0631\u0627\u0645 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u0628\u0647 \u0622\u0646 \u0641\u0636\u0627\u06cc\u06cc \u06a9\u0647 \u0628\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f \u0631\u0627 \u0647\u062f\u06cc\u0647 \u062f\u0647\u06cc\u062f. \u0646\u062a\u06cc\u062c\u0647 \u0627\u06cc\u0646 \u06a9\u0627\u0631\u060c \u0628\u062f\u0646\u06cc \u0631\u0647\u0627\u060c \u0628\u062f\u0648\u0646 \u062f\u0631\u062f \u0648 \u0622\u0645\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u0686\u0627\u0644\u0634\u200c\u0647\u0627\u06cc \u0632\u0646\u062f\u06af\u06cc \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f. \u0622\u0632\u0627\u062f\u06cc \u062f\u0631 \u062d\u0631\u06a9\u062a\u060c \u0622\u0632\u0627\u062f\u06cc \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u0627\u0633\u062a.<\/span><\/p>\n<hr class=\"ng-star-inserted\" \/>\n<p class=\"ng-star-inserted\"><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u067e\u0627\u06cc\u0627\u0646\u06cc:<\/span><\/strong><\/p>\n<ul class=\"ng-star-inserted\">\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc (ROM) \u0645\u06cc\u0632\u0627\u0646 \u062d\u0631\u06a9\u062a \u0645\u0641\u0635\u0644 \u0627\u0633\u062a.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0645\u0648\u0628\u06cc\u0644\u06cc\u062a\u06cc (\u062d\u0631\u06a9\u062a \u0628\u0627 \u06a9\u0646\u062a\u0631\u0644) \u0645\u0647\u0645\u200c\u062a\u0631 \u0627\u0632 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc (\u06a9\u0634\u0634 \u062e\u0627\u0644\u06cc) \u0627\u0633\u062a.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0627\u0644\u0632\u0627\u0645\u06cc \u0627\u0633\u062a.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062a\u062f\u0627\u0648\u0645 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u060c \u06a9\u0644\u06cc\u062f \u0645\u0648\u0641\u0642\u06cc\u062a \u062f\u0631 <\/span><strong class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/span><\/strong><span class=\"ng-star-inserted\"> \u0627\u0633\u062a.<\/span><\/p>\n<\/li>\n<li class=\"ng-star-inserted\">\n<p class=\"ng-star-inserted\"><span class=\"ng-star-inserted\">\u062a\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u062f\u0631 \u062d\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u060c \u0627\u062b\u0631\u0628\u062e\u0634\u06cc \u0631\u0627 \u062f\u0648\u0686\u0646\u062f\u0627\u0646 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u062c\u0627\u0645\u0639 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc: \u06a9\u0644\u06cc\u062f \u0637\u0644\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0628\u062f\u0646\u06cc \u0645\u0646\u0639\u0637\u0641\u060c \u0633\u0627\u0644\u0645 \u0648 \u0642\u062f\u0631\u062a\u0645\u0646\u062f \u0622\u06cc\u0627 \u062a\u0627 \u0628\u0647 \u062d\u0627\u0644 \u0627\u062d\u0633\u0627\u0633 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f \u06a9\u0647 \u0628\u062f\u0646\u062a\u0627\u0646 \u062e\u0634\u06a9 \u0634\u062f\u0647 \u0627\u0633\u062a\u061f \u0622\u06cc\u0627 \u0647\u0646\u06af\u0627\u0645 \u0628\u0633\u062a\u0646 \u0628\u0646\u062f \u06a9\u0641\u0634\u060c \u0628\u0631\u062f\u0627\u0634\u062a\u0646 \u0686\u06cc\u0632\u06cc \u0627\u0632 \u0637\u0628\u0642\u0627\u062a \u0628\u0627\u0644\u0627 \u06cc\u0627 \u062d\u062a\u06cc \u0686\u0631\u062e\u0627\u0646\u062f\u0646 \u0633\u0631 \u0628\u0647 \u0639\u0642\u0628 \u0627\u062d\u0633\u0627\u0633 \u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u061f \u06cc\u0627 \u0634\u0627\u06cc\u062f \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0647\u0633\u062a\u06cc\u062f \u0648 \u062d\u0633 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u062f\u0631 \u062d\u0631\u06a9\u0627\u062a \u0627\u0633\u06a9\u0627\u062a \u06cc\u0627 \u067e\u0631\u0633 &hellip;<\/p>\n","protected":false},"author":1,"featured_media":222489,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[57,47],"tags":[],"class_list":["post-222488","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-57","category-47"],"_links":{"self":[{"href":"https:\/\/bazeh.com\/blog\/wp-json\/wp\/v2\/posts\/222488","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=222488"}],"version-history":[{"count":0,"href":"https:\/\/bazeh.com\/blog\/wp-json\/wp\/v2\/posts\/222488\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bazeh.com\/blog\/wp-json\/wp\/v2\/media\/222489"}],"wp:attachment":[{"href":"https:\/\/bazeh.com\/blog\/wp-json\/wp\/v2\/media?parent=222488"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bazeh.com\/blog\/wp-json\/wp\/v2\/categories?post=222488"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bazeh.com\/blog\/wp-json\/wp\/v2\/tags?post=222488"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}