{"id":10532,"date":"2026-01-02T11:50:25","date_gmt":"2026-01-02T11:50:25","guid":{"rendered":"https:\/\/canadiancmc.com\/article\/anterior-pelvic-tilt-exercises\/"},"modified":"2026-01-02T12:32:02","modified_gmt":"2026-01-02T12:32:02","slug":"anterior-pelvic-tilt-exercises","status":"publish","type":"article","link":"https:\/\/www.canadiancmc.com\/ar\/article\/anterior-pelvic-tilt-exercises\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636: \u0635\u062d\u0651\u062d \u0642\u0648\u0627\u0645\u0643 \u0648\u062a\u062e\u0644\u0635 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u062e\u0644\u0627\u0644 4 \u0623\u0633\u0627\u0628\u064a\u0639"},"content":{"rendered":"<div class=\"article-wrapper\">\n<h2>\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/h2>\n<ul>\n<li><a href=\"#introduction\">\u0645\u0642\u062f\u0645\u0629<\/a><\/li>\n<li><a href=\"#what-is-apt\">\u0645\u0627 \u0647\u0648 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636\u061f<\/a><\/li>\n<li><a href=\"#self-check\">\u0641\u062d\u0635 \u0630\u0627\u062a\u064a \u0633\u0631\u064a\u0639 \u0644\u0627\u0643\u062a\u0634\u0627\u0641 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636<\/a><\/li>\n<li><a href=\"#causes\">\u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u0633\u0628\u0628 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636\u061f<\/a><\/li>\n<li><a href=\"#how-to-tell\">\u0643\u064a\u0641 \u062a\u0639\u0631\u0641 \u0625\u0646 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636\u061f<\/a><\/li>\n<li><a href=\"#best-exercises\">\u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636<\/a>\n<ul>\n<li><a href=\"#exercise-1\">\u0623\u0648\u0644\u0627\u064b: \u062a\u0645\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643 (\u0628\u0648\u0636\u0639\u064a\u0629 \u0646\u0635\u0641 \u0627\u0644\u0631\u0643\u0648\u0639)<\/a><\/li>\n<li><a href=\"#exercise-2\">\u062b\u0627\u0646\u064a\u0627\u064b: \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0631 \u0645\u0639 \u0631\u0641\u0639 \u0639\u0636\u0644\u0629 \u0627\u0644\u0623\u0631\u062f\u0627\u0641<\/a><\/li>\n<li><a href=\"#exercise-3\">\u062b\u0627\u0644\u062b\u0627\u064b: \u062a\u0645\u0631\u064a\u0646 \u0645\u064a\u0644 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0644\u0641\u064a<\/a><\/li>\n<li><a href=\"#exercise-4\">\u0631\u0627\u0628\u0639\u0627\u064b: \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/a><\/li>\n<li><a href=\"#exercise-5\">\u062e\u0627\u0645\u0633\u0627\u064b: \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 (Bird-Dog)<\/a><\/li>\n<li><a href=\"#exercise-6\">\u0633\u0627\u062f\u0633\u0627\u064b: \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (\u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645)<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#daily-routine\">\u0631\u0648\u062a\u064a\u0646\u0643\u0645 \u0627\u0644\u064a\u0648\u0645\u064a (10 \u062f\u0642\u0627\u0626\u0642)<\/a><\/li>\n<li><a href=\"#timeline\">\u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u0633\u062a\u063a\u0631\u0642 \u0639\u0644\u0627\u062c \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636\u061f<\/a><\/li>\n<li><a href=\"#track-progress\">\u0643\u064a\u0641 \u062a\u062a\u0627\u0628\u0639\u0648\u0646 \u062a\u0642\u062f\u0645\u0643\u0645\u061f<\/a><\/li>\n<li><a href=\"#habits\">\u0639\u0627\u062f\u0627\u062a \u064a\u0648\u0645\u064a\u0629 \u0648\u0646\u0635\u0627\u0626\u062d \u0644\u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a<\/a><\/li>\n<li><a href=\"#final-thoughts\">\u0643\u0644\u0645\u0629 \u0623\u062e\u064a\u0631\u0629<\/a><\/li>\n<li><a href=\"#faqs\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/a><\/li>\n<\/ul>\n<p>\u0647\u0644 \u062a\u0634\u0639\u0631\u0648\u0646 \u0628\u0623\u0644\u0645 \u0645\u0634\u062f\u0648\u062f \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u061f \u0623\u0648 \u0644\u0627\u062d\u0638\u062a\u0645 \u0628\u0631\u0648\u0632 \u0627\u0644\u0628\u0637\u0646 \u062d\u062a\u0649 \u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0641\u0648\u0646 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u061f \u0623\u0646\u062a\u0645 \u0644\u0633\u062a\u0645 \u062a\u062a\u0648\u0647\u0651\u0645\u0648\u0646\u060c \u0648\u0623\u0646\u062a\u0645 \u0644\u0633\u062a\u0645 \u0648\u062d\u062f\u0643\u0645. \u0641\u064a \u0627\u0644\u0645\u062f\u0646 \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0648\u062a\u064a\u0631\u0629 \u0645\u062b\u0644 \u062f\u0628\u064a \u0648\u0623\u0628\u0648\u0638\u0628\u064a\u060c \u062c\u0639\u0644\u062a \u0627\u0644\u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u062e\u0644\u0641 \u0627\u0644\u0645\u0643\u0627\u062a\u0628 \u0623\u0648 \u0641\u064a \u0627\u0644\u0627\u0632\u062f\u062d\u0627\u0645 \u0627\u0644\u0645\u0631\u0648\u0631\u064a \u0623\u0648 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0645\u0644 \u0639\u0646 \u0628\u064f\u0639\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636 \u0623\u0645\u0631\u0627\u064b \u0636\u0631\u0648\u0631\u064a\u0627\u064b \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629. \u0641\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u062a\u062d\u062f \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0644\u0643\u0646 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0635\u062d\u064a\u062d\u064a \u0627\u0644\u0635\u062d\u064a\u062d \u064a\u0645\u0643\u0646\u0647 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u2014 \u0628\u062f\u0621\u0627\u064b \u0645\u0646 \u0627\u0644\u064a\u0648\u0645.<\/p>\n<p>\u0648\u0644\u0643\u0646 \u0647\u0630\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0623\u064a\u0636\u0627\u064b \u0625\u0644\u0649 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636 (APT)\u060c \u0648\u0647\u0648 \u062f\u0648\u0631\u0627\u0646 \u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636 \u064a\u0636\u062e\u0651\u0645 \u0645\u0646 \u0627\u0644\u062a\u0642\u0648\u0633 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631. \u0648\u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a\u060c \u0642\u062f \u064a\u064f\u0633\u0628\u0651\u0628 \u0636\u0639\u0641 \u0627\u0644\u0642\u0648\u0627\u0645\u060c \u0648\u0622\u0644\u0627\u0645\u0627\u064b \u0645\u0632\u0645\u0646\u0629 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u062a\u0634\u0646\u0651\u062c\u0627\u064b \u0641\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0648\u0636\u0645\u0648\u0631\u0627\u064b \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u0628\u0631\u0648\u0632\u0627\u064b \u0637\u0641\u064a\u0641\u0627\u064b \u0641\u064a \u0627\u0644\u0628\u0637\u0646.<\/p>\n<h2 id=\"what-is-apt\">\u0645\u0627 \u0647\u0648 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636\u061f<\/h2>\n<p>\u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636 \u0647\u0648 \u062d\u0627\u0644\u0629 \u0642\u0648\u0627\u0645\u064a\u0629 \u064a\u062f\u0648\u0631 \u0641\u064a\u0647\u0627 \u0645\u0642\u062f\u0645\u0629 \u0627\u0644\u062d\u0648\u0636 \u0644\u0623\u0633\u0641\u0644 \u0628\u064a\u0646\u0645\u0627 \u064a\u0631\u062a\u0641\u0639 \u0645\u0624\u062e\u0631\u0647 \u0644\u0623\u0639\u0644\u0649\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u062a\u0642\u0648\u0633 (Lordosis) \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a. \u064a\u0624\u062f\u064a \u0647\u0630\u0627 \u0627\u0644\u062e\u0644\u0644 \u0625\u0644\u0649 \u0625\u0632\u0627\u062d\u0629 \u0645\u0631\u0643\u0632 \u062b\u0642\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0639\u0645\u0629\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0625\u0632\u0639\u0627\u062c \u0645\u0632\u0645\u0646 \u0625\u0630\u0627 \u062a\u064f\u0631\u0643 \u062f\u0648\u0646 \u0645\u0639\u0627\u0644\u062c\u0629.<\/p>\n<h2 id=\"self-check\">\u0641\u062d\u0635 \u0630\u0627\u062a\u064a \u0633\u0631\u064a\u0639 \u0644\u0627\u0643\u062a\u0634\u0627\u0641 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636<\/h2>\n<p>\u0642\u0641\u0648\u0627 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0623\u0645\u0627\u0645 \u0645\u0631\u0622\u0629 \u0648\u0631\u0627\u0642\u0628\u0648\u0627 \u0642\u0648\u0627\u0645\u0643\u0645:<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0623\u0631\u062f\u0627\u0641\u0643\u0645 \u0628\u0627\u0631\u0632\u0629 \u0648\u0644\u062f\u064a\u0643\u0645 \u062a\u0642\u0648\u0633 \u0639\u0645\u064a\u0642 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0641\u0642\u062f \u062a\u0643\u0648\u0646\u0648\u0646 \u062a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636.<\/p>\n<p><img decoding=\"async\" class=\" wp-image-10528 aligncenter\" src=\"https:\/\/canadiancmc.com\/wp-content\/uploads\/2026\/01\/Quick-Self-Check-for-Anterior-Pelvic-Tilt-320x213.webp\" alt=\"\u0631\u062c\u0644 \u064a\u0642\u0627\u0631\u0646 \u0628\u064a\u0646 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u062d\u0627\u064a\u062f\u0629 \u2014 \u062f\u0644\u064a\u0644 \u0628\u0635\u0631\u064a \u0644\u062a\u062d\u062f\u064a\u062f \u0648\u062a\u0635\u062d\u064a\u062d \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u062d\u0648\u0636 \u0644\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0638\u0647\u0631.\" width=\"482\" height=\"321\" srcset=\"https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2026\/01\/Quick-Self-Check-for-Anterior-Pelvic-Tilt-320x213.webp 320w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2026\/01\/Quick-Self-Check-for-Anterior-Pelvic-Tilt-1200x800.webp 1200w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2026\/01\/Quick-Self-Check-for-Anterior-Pelvic-Tilt-768x512.webp 768w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2026\/01\/Quick-Self-Check-for-Anterior-Pelvic-Tilt-540x360.webp 540w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2026\/01\/Quick-Self-Check-for-Anterior-Pelvic-Tilt.webp 1536w\" sizes=\"(max-width: 482px) 100vw, 482px\" \/><\/p>\n<p>\u0644\u0643\u0646 \u0627\u0644\u062e\u0628\u0631 \u0627\u0644\u0633\u0627\u0631 \u0647\u0648 \u0623\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0635\u062d\u0651\u062d \u0642\u0648\u0627\u0645\u0643\u0645\u060c \u0648\u064a\u062e\u0641\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u064a\u062c\u0639\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0623\u0643\u062b\u0631 \u0633\u0644\u0627\u0633\u0629. \u064a\u0634\u0631\u062d \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629\u060c \u0648\u064a\u0648\u0636\u062d \u0643\u064a\u0641\u064a\u0629 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\u0627\u0644\u064a\u0648\u0645 \u0648\u0642\u0644\u0629 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u064a\u064f\u062e\u0644\u0651 \u0647\u0630\u0627 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636.<\/p>\n<ul>\n<li><strong>\u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0645\u0637\u0648\u0651\u0644:<\/strong> \u064a\u0634\u062f \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0642\u0627\u0628\u0636\u0629 (hip flexors) \u0648\u064a\u064f\u0631\u062e\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0645\u0627 \u064a\u0633\u062d\u0628 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\u0627\u0644\u0642\u0648\u0627\u0645 \u0627\u0644\u0633\u064a\u0621\u060c \u0623\u0648 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u062e\u0627\u0637\u0626 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0623\u0648 \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0627\u0631\u062c \u064a\u064f\u062c\u0647\u062f \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0645\u064a\u0644\u0627\u0646 \u0627\u0644\u0623\u0645\u0627\u0645\u064a.<\/li>\n<li><strong>\u0639\u0648\u0627\u0645\u0644 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629:<\/strong> \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0641\u064a \u0627\u0644\u0628\u0637\u0646\u060c \u0623\u0648 \u0627\u0644\u062d\u0645\u0644\u060c \u0623\u0648 \u0627\u0631\u062a\u062f\u0627\u0621 \u0627\u0644\u0643\u0639\u0628 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\u0639\u0644\u0627\u0645\u0629 \u0631\u0626\u064a\u0633\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636. \u0623\u0645\u0627 \u0625\u0630\u0627 \u0628\u0642\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u064b\u060c \u0641\u0645\u062d\u0627\u0630\u0627\u0629 \u062d\u0648\u0636\u0643\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u062d \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0627\u0644\u0645\u062d\u0627\u064a\u062f\u0629.<\/p>\n<h3>\u062f\u0644\u0627\u0626\u0644 \u0627\u0644\u0642\u0648\u0627\u0645 \u0627\u0644\u0628\u0635\u0631\u064a\u0629<\/h3>\n<p>\u0642\u0641\u0648\u0627 \u0623\u0645\u0627\u0645 \u0645\u0631\u0622\u0629 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0637\u0628\u064a\u0639\u064a\u0629 \u0648\u0631\u0627\u0642\u0628\u0648\u0627 \u0642\u0648\u0627\u0645\u0643\u0645. \u0625\u0630\u0627 \u0644\u0627\u062d\u0638\u062a\u0645 \u062a\u0642\u0648\u0633\u0627\u064b \u0645\u0628\u0627\u0644\u063a\u0627\u064b \u0641\u064a\u0647 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0645\u0639 \u0628\u0631\u0648\u0632 \u0637\u0641\u064a\u0641 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062e\u0644\u0641\u060c \u0641\u0647\u0630\u0647 \u0639\u0644\u0627\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636. \u0643\u0645\u0627 \u0623\u0646 \u0645\u064a\u0644\u0627\u0646 \u062e\u0637 \u0627\u0644\u062d\u0632\u0627\u0645 \u0646\u0632\u0648\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0623\u0645\u0627\u0645 (\u0645\u062b\u0644 \u0627\u0644\u0645\u0646\u062d\u062f\u0631) \u064a\u064f\u0639\u062f \u0645\u0624\u0634\u0631\u0627\u064b \u0622\u062e\u0631\u060c \u0648\u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u064a\u0638\u0647\u0631 \u0644\u062f\u0649 \u0645\u0646 \u064a\u062c\u0644\u0633\u0648\u0646 \u0643\u062b\u064a\u0631\u0627\u064b \u0623\u0648 \u064a\u0631\u0643\u0632\u0648\u0646 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641.<\/p>\n<h3>\u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0634\u0639\u0631\u0648\u0646 \u0628\u0647\u0627<\/h3>\n<p>\u062a\u0634\u0645\u0644 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0634\u0627\u0626\u0639\u0629: \u062a\u064a\u0628\u0651\u0633 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0623\u0644\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0623\u0648 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629. \u0648\u0642\u062f \u062a\u0634\u0639\u0631\u0648\u0646 \u0623\u064a\u0636\u0627\u064b \u0628\u0639\u062f\u0645 \u0631\u0627\u062d\u0629 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u0648 \u062a\u0644\u0627\u062d\u0638\u0648\u0646 \u0623\u0646 \u0645\u0634\u064a\u062a\u0643\u0645 \u063a\u064a\u0631 \u0645\u062a\u0648\u0627\u0632\u0646\u0629. \u062a\u062a\u0637\u0648\u0631 \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0639\u0646\u062f\u0645\u0627 \u062a\u0624\u062b\u0631 \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0639\u0645\u0648\u062f\u0643\u0645 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062d\u0648\u0636\u0643\u0645\u060c \u0628\u0644 \u0648\u062d\u062a\u0649 \u0639\u0644\u0649 \u0622\u0644\u064a\u0629 \u062a\u0646\u0641\u0633\u0643\u0645.<\/p>\n<h3>\u0645\u0624\u0634\u0631\u0627\u062a \u062a\u0638\u0647\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629<\/h3>\n<p>\u0642\u062f \u062a\u0628\u0627\u0644\u0650\u063a\u0648\u0646 \u0641\u064a \u062a\u0642\u0648\u0633 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0623\u0648 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u0648 \u0627\u0644\u0636\u063a\u0637. \u0648\u0642\u062f \u062a\u062c\u062f\u0648\u0646 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u062a\u0641\u0639\u064a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0623\u0648 \u0644\u0627 \u062a\u0634\u0639\u0631\u0648\u0646 \u0628\u0627\u0646\u062e\u0631\u0627\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0628\u0634\u0643\u0644 \u0643\u0627\u0641\u064d. \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u062a\u062f\u0644 \u0639\u0644\u0649 \u0627\u062e\u062a\u0644\u0627\u0644 \u0639\u0636\u0644\u064a \u064a\u0633\u0628\u0628 \u0645\u064a\u0644 \u0627\u0644\u062d\u0648\u0636\u060c \u0644\u0643\u0646 \u0627\u0644\u062e\u0628\u0631 \u0627\u0644\u0645\u0628\u0634\u0631 \u0647\u0648 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0625\u0639\u0627\u062f\u0629 \u062a\u0623\u0647\u064a\u0644\u0647\u0627 \u0639\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0635\u062d\u064a\u062d\u064a\u0629 \u0645\u062e\u0635\u0635\u0629.<\/p>\n<h2 id=\"best-exercises\">\u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636<\/h2>\n<p>\u0645\u062f\u0651\u062f\u0648\u0627 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u0629 \u0645\u062b\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0642\u0627\u0628\u0636\u0629 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0628\u0644 \u0642\u0648\u0651\u0648\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0636\u0639\u064a\u0641\u0629 \u0645\u062b\u0644 \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0648\u0627\u0644\u062c\u0630\u0639. \u064a\u0645\u0643\u0646\u0643\u0645 \u0623\u062f\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u2014 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0629\u060c \u0623\u0648 \u062d\u062a\u0649 \u062e\u0644\u0627\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u0627\u062a \u0627\u0644\u0639\u0645\u0644 \u2014 \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0633\u0643\u0627\u0646 \u062f\u0628\u064a \u0648\u0623\u0628\u0648\u0638\u0628\u064a \u0623\u0648 \u063a\u064a\u0631\u0647\u0645 \u0630\u0648\u064a \u0627\u0644\u062c\u062f\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u062f\u062d\u0645\u0629.<\/p>\n<h3 id=\"exercise-1\">\u0623\u0648\u0644\u0627\u064b: \u062a\u0645\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643 (\u0628\u0648\u0636\u0639\u064a\u0629 \u0646\u0635\u0641 \u0627\u0644\u0631\u0643\u0648\u0639)<\/h3>\n<p><em><img decoding=\"async\" class=\"wp-image-10505 aligncenter\" src=\"https:\/\/canadiancmc.com\/wp-content\/uploads\/2025\/12\/Half-Kneeling-Hip-Flexor-Stretch-320x200.webp\" alt=\"\u0631\u062c\u0644 \u064a\u0624\u062f\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636: \u0625\u0637\u0627\u0644\u0629 \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643 \u0628\u0646\u0635\u0641 \u0631\u0643\u0648\u0639 \u0644\u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0642\u0648\u0627\u0645 \u0648\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.\" width=\"513\" height=\"321\" srcset=\"https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Half-Kneeling-Hip-Flexor-Stretch-320x200.webp 320w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Half-Kneeling-Hip-Flexor-Stretch-1200x749.webp 1200w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Half-Kneeling-Hip-Flexor-Stretch-768x480.webp 768w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Half-Kneeling-Hip-Flexor-Stretch-540x337.webp 540w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Half-Kneeling-Hip-Flexor-Stretch.webp 1536w\" sizes=\"(max-width: 513px) 100vw, 513px\" \/><\/em><br \/>\n\u064a\u064f\u0633\u062a\u062e\u062f\u0645 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062a\u062e\u0641\u064a\u0641 \u062a\u0634\u0646\u0651\u062c \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0642\u0627\u0628\u0636\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062d\u0628 \u0627\u0644\u062d\u0648\u0636 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/p>\n<ul>\n<li>\u0627\u0631\u0643\u0639\u0648\u0627 \u0639\u0644\u0649 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0648\u0636\u0639\u0648\u0627 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u062e\u0631\u0649 \u0623\u0645\u0627\u0645\u0643\u0645.<\/li>\n<li>\u0623\u0645\u064a\u0644\u0648\u0627 \u0627\u0644\u062d\u0648\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0634\u062f\u0651\u0648\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641.<\/li>\n<li>\u0627\u0646\u062d\u0646\u0648\u0627 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0644\u0637\u0641 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631\u0648\u0627 \u0628\u0625\u0637\u0627\u0644\u0629 \u0641\u064a \u0645\u0642\u062f\u0645\u0629 \u0627\u0644\u0648\u0631\u0643.<\/li>\n<li>\u0627\u062d\u062a\u0641\u0638\u0648\u0627 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0629 30 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0628\u062f\u0651\u0644\u0648\u0627 \u0627\u0644\u062c\u0627\u0646\u0628\u060c \u0648\u0643\u0631\u0631\u0648\u0627 \u0645\u0631\u062a\u064a\u0646.<\/li>\n<\/ul>\n<p><strong>\u0645\u0644\u0627\u062d\u0638\u0629:<\/strong> \u0627\u062d\u0641\u0638\u0648\u0627 \u0623\u0636\u0644\u0627\u0639\u0643\u0645 \u0645\u0646\u062e\u0641\u0636\u0629 \u0648\u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643\u0645 \u0645\u0634\u062f\u0648\u062f\u0629. \u0644\u0627 \u062a\u0646\u062d\u0646\u0648\u0627 \u0628\u0638\u0647\u0631\u0643\u0645.<\/p>\n<h3 id=\"exercise-2\">\u062b\u0627\u0646\u064a\u0627\u064b: \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0631 \u0645\u0639 \u0631\u0641\u0639 \u0639\u0636\u0644\u0629 \u0627\u0644\u0623\u0631\u062f\u0627\u0641<\/h3>\n<p><em><img decoding=\"async\" class=\" wp-image-10508 aligncenter\" src=\"https:\/\/canadiancmc.com\/wp-content\/uploads\/2025\/12\/Glute-Bridge-320x213.webp\" alt=\"\u0631\u062c\u0644 \u064a\u0624\u062f\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636: \u062c\u0633\u0631 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u062a\u0635\u062d\u064a\u062d \u0645\u062d\u0627\u0630\u0627\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.\" width=\"410\" height=\"273\" srcset=\"https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Glute-Bridge-320x213.webp 320w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Glute-Bridge-1200x800.webp 1200w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Glute-Bridge-768x512.webp 768w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Glute-Bridge-540x360.webp 540w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Glute-Bridge.webp 1536w\" sizes=\"(max-width: 410px) 100vw, 410px\" \/><\/em><br \/>\n\u064a\u064f\u0634\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0644\u062f\u0639\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0648\u0627 \u0639\u0644\u0649 \u0638\u0647\u0648\u0631\u0643\u0645 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u0637\u062d\u062a\u064a\u0646.<\/li>\n<li>\u0627\u0636\u063a\u0637\u0648\u0627 \u0628\u0643\u0639\u0628\u064a\u0643\u0645 \u0648\u0627\u0631\u0641\u0639\u0648\u0627 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u062d\u062a\u0649 \u064a\u0634\u0643\u0644 \u062c\u0633\u0645\u0643\u0645 \u062e\u0637\u0627\u064b \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b.<\/li>\n<li>\u0634\u062f\u0651\u0648\u0627 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649 \u0644\u0645\u062f\u0629 3\u20135 \u062b\u0648\u0627\u0646\u064d.<\/li>\n<li>\u0623\u0646\u0632\u0644\u0648\u0627 \u0628\u0628\u0637\u0621 \u0648\u0643\u0631\u0631\u0648\u0627 10\u201315 \u0645\u0631\u0629.<\/li>\n<\/ul>\n<p><strong>\u0645\u0644\u0627\u062d\u0638\u0629:<\/strong> \u0644\u0627 \u062a\u0631\u0641\u0639\u0648\u0627 \u0628\u0638\u0647\u0631\u0643\u0645 \u0627\u0644\u0633\u0641\u0644\u064a. \u0627\u0633\u062a\u062e\u062f\u0645\u0648\u0627 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/p>\n<h3 id=\"exercise-3\">\u062b\u0627\u0644\u062b\u0627\u064b: \u062a\u0645\u0631\u064a\u0646 \u0645\u064a\u0644 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0644\u0641\u064a<\/h3>\n<p><img decoding=\"async\" class=\" wp-image-10511 aligncenter\" src=\"https:\/\/canadiancmc.com\/wp-content\/uploads\/2025\/12\/Posterior-Pelvic-Tilt-320x213.webp\" alt=\"\u0631\u062c\u0644 \u064a\u0624\u062f\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636: \u0645\u064a\u0644 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0644\u0641\u064a \u0644\u0627\u0633\u062a\u0648\u0627\u0621 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0644\u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0642\u0648\u0627\u0645.\" width=\"418\" height=\"278\" srcset=\"https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Posterior-Pelvic-Tilt-320x213.webp 320w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Posterior-Pelvic-Tilt-1200x800.webp 1200w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Posterior-Pelvic-Tilt-768x512.webp 768w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Posterior-Pelvic-Tilt-540x360.webp 540w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Posterior-Pelvic-Tilt.webp 1536w\" sizes=\"(max-width: 418px) 100vw, 418px\" \/><br \/>\n\u064a\u064f\u062f\u0631\u0651\u0628 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062c\u0633\u0645\u0643\u0645 \u0639\u0644\u0649 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u062d\u0627\u064a\u062f\u0629 \u0644\u0644\u062d\u0648\u0636.<\/p>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u0648\u0627 \u0639\u0644\u0649 \u0638\u0647\u0648\u0631\u0643\u0645 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/li>\n<li>\u0634\u062f\u0651\u0648\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0644\u062f\u0641\u0639 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643\u0645 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u0627\u062d\u062a\u0641\u0638\u0648\u0627 5 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0627\u0633\u062a\u0631\u062e\u0648\u0627\u060c \u0648\u0643\u0631\u0631\u0648\u0627 10\u201320 \u0645\u0631\u0629.<\/li>\n<\/ul>\n<h3 id=\"exercise-4\">\u0631\u0627\u0628\u0639\u0627\u064b: \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/h3>\n<p><img decoding=\"async\" class=\" wp-image-10513 aligncenter\" src=\"https:\/\/canadiancmc.com\/wp-content\/uploads\/2025\/12\/Plank-320x213.webp\" alt=\"\u0631\u062c\u0644 \u064a\u0624\u062f\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636: \u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0633\u0627\u0639\u062f \u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0627\u0645 \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0638\u0647\u0631.\" width=\"429\" height=\"285\" srcset=\"https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Plank-320x213.webp 320w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Plank-1200x800.webp 1200w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Plank-768x512.webp 768w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Plank-540x360.webp 540w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Plank.webp 1536w\" sizes=\"(max-width: 429px) 100vw, 429px\" \/><br \/>\n\u064a\u064f\u0639\u062f \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0648\u0645\u0646\u0639 \u0627\u0644\u062a\u0642\u0648\u0633 \u0627\u0644\u0645\u0641\u0631\u0637 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p>\n<ul>\n<li>\u0627\u062d\u062a\u0641\u0638\u0648\u0627 \u0628\u0648\u0636\u0639\u064a\u0629 \u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0633\u0627\u0639\u062f \u0645\u0639 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li>\u0627\u0633\u062d\u0628\u0648\u0627 \u0633\u0631\u0629 \u0627\u0644\u0628\u0637\u0646 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0634\u062f\u0651\u0648\u0627 \u0627\u0644\u0623\u0631\u062f\u0627\u0641.<\/li>\n<li>\u0627\u062d\u062a\u0641\u0638\u0648\u0627 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0629 20\u201360 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<p><strong>\u0645\u0644\u0627\u062d\u0638\u0629:<\/strong> \u0627\u062c\u0639\u0644\u0648\u0627 \u0648\u0631\u0643\u064a\u0643\u0645 \u0628\u0645\u0633\u062a\u0648\u0649 \u0648\u0627\u062d\u062f. \u0644\u0627 \u062a\u062a\u0631\u0643\u0648\u0647\u0645\u0627 \u064a\u0647\u0628\u0637\u0627\u0646 \u0623\u0648 \u064a\u0631\u062a\u0641\u0639\u0627\u0646.<\/p>\n<h3 id=\"exercise-5\">\u062e\u0627\u0645\u0633\u0627\u064b: \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 (Bird-Dog)<\/h3>\n<p><em><img decoding=\"async\" class=\" wp-image-10517 aligncenter\" src=\"https:\/\/canadiancmc.com\/wp-content\/uploads\/2025\/12\/Bird-Dog-320x213.webp\" alt=\"\u0631\u062c\u0644 \u064a\u0624\u062f\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636: \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0644\u062a\u062d\u0633\u064a\u0646 \u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0648\u062a\u0635\u062d\u064a\u062d \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0642\u0648\u0627\u0645.\" width=\"450\" height=\"300\" srcset=\"https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Bird-Dog-320x213.webp 320w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Bird-Dog-1200x800.webp 1200w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Bird-Dog-768x512.webp 768w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Bird-Dog-540x360.webp 540w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2025\/12\/Bird-Dog.webp 1536w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/em><br \/>\n\u064a\u062d\u0633\u0651\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u0627\u0644\u062c\u0630\u0639 \u0648\u064a\u0642\u0648\u0651\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643.<\/p>\n<ul>\n<li>\u0627\u0628\u062f\u0623\u0648\u0627 \u0639\u0644\u0649 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/li>\n<li>\u0645\u062f\u0651\u0648\u0627 \u064a\u062f\u0627\u064b \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062e\u0644\u0641.<\/li>\n<li>\u0627\u062d\u062a\u0641\u0638\u0648\u0627 3 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0628\u062f\u0651\u0644\u0648\u0627 \u0627\u0644\u062c\u0627\u0646\u0628.<\/li>\n<li>\u0643\u0631\u0631\u0648\u0627 10 \u0645\u0631\u0627\u062a \u0644\u0643\u0644 \u062c\u0627\u0646\u0628.<\/li>\n<\/ul>\n<p><strong>\u0645\u0644\u0627\u062d\u0638\u0629:<\/strong> \u062d\u0627\u0641\u0638\u0648\u0627 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0638\u0647\u0631\u0643\u0645 \u0645\u0633\u062a\u0648\u064d.<\/p>\n<h3 id=\"exercise-6\">\u0633\u0627\u062f\u0633\u0627\u064b: \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (\u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645)<\/h3>\n<p><em><img decoding=\"async\" class=\" wp-image-10519 aligncenter\" src=\"https:\/\/canadiancmc.com\/wp-content\/uploads\/2026\/01\/Bodyweight-Squat-320x213.webp\" alt=\"\u0631\u062c\u0644 \u064a\u0624\u062f\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636: \u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0627\u0645 \u0648\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u062a\u0635\u062d\u064a\u062d \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u062d\u0648\u0636.\" width=\"438\" height=\"292\" srcset=\"https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2026\/01\/Bodyweight-Squat-320x213.webp 320w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2026\/01\/Bodyweight-Squat-1200x800.webp 1200w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2026\/01\/Bodyweight-Squat-768x512.webp 768w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2026\/01\/Bodyweight-Squat-540x360.webp 540w, https:\/\/www.canadiancmc.com\/wp-content\/uploads\/2026\/01\/Bodyweight-Squat.webp 1536w\" sizes=\"(max-width: 438px) 100vw, 438px\" \/><\/em><br \/>\n\u062a\u0645\u0631\u064a\u0646 \u0648\u0638\u064a\u0641\u064a \u0634\u0627\u0645\u0644 \u064a\u062d\u0633\u0651\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0642\u0648\u0627\u0645.<\/p>\n<ul>\n<li>\u0642\u0641\u0648\u0627 \u0645\u0639 \u0641\u062a\u062d \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0634\u062f\u0651\u0648\u0627 \u062c\u0630\u0639\u0643\u0645 \u0648\u0627\u0646\u0632\u0644\u0648\u0627 \u0628\u0628\u0637\u0621 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0638\u0647\u0631.<\/li>\n<li>\u0627\u062f\u0641\u0639\u0648\u0627 \u0628\u0643\u0639\u0628\u064a\u0643\u0645 \u0644\u0644\u0648\u0642\u0648\u0641 \u0648\u0634\u062f\u0651\u0648\u0627 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649.<\/li>\n<li>\u0623\u062f\u064a\u0631\u0648\u0627 15\u201320 \u062a\u0643\u0631\u0627\u0631\u0627\u064b \u0644\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/li>\n<\/ul>\n<p><strong>\u0645\u0644\u0627\u062d\u0638\u0629:<\/strong> \u062a\u062d\u0631\u0643\u0648\u0627 \u0628\u0628\u0637\u0621 \u0648\u062a\u062d\u0643\u0645. \u0631\u0643\u0651\u0632\u0648\u0627 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0639\u0645\u0642.<\/p>\n<h2 id=\"daily-routine\">\u0631\u0648\u062a\u064a\u0646\u0643\u0645 \u0627\u0644\u064a\u0648\u0645\u064a (10 \u062f\u0642\u0627\u0626\u0642) \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636<\/h2>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a\u0645 \u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0627\u0628\u062f\u0623\u0648\u0627 \u0628\u0647\u0630\u0627 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0628\u0633\u064a\u0637:<\/p>\n<h3>\u0627\u0644\u062e\u0637\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 (10\u201315 \u062f\u0642\u064a\u0642\u0629):<\/h3>\n<ul>\n<li>\u0645\u064a\u0644 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0644\u0641\u064a \u2014 \u0645\u062c\u0645\u0648\u0639\u062a\u0627\u0646 \u00d7 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/li>\n<li>\u062c\u0633\u0631 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u2014 \u0645\u062c\u0645\u0648\u0639\u062a\u0627\u0646 \u00d7 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/li>\n<li>\u0625\u0637\u0627\u0644\u0629 \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643 (\u0646\u0635\u0641 \u0631\u0643\u0648\u0639) \u2014 \u0645\u062c\u0645\u0648\u0639\u062a\u0627\u0646 \u00d7 30 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628<\/li>\n<li>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u2014 \u0645\u062c\u0645\u0648\u0639\u062a\u0627\u0646 \u00d7 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u062c\u0627\u0646\u0628<\/li>\n<\/ul>\n<h3>\u0627\u0644\u062e\u0637\u0629 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 (15\u201320 \u062f\u0642\u064a\u0642\u0629):<\/h3>\n<ul>\n<li>\u0623\u0636\u064a\u0641\u0648\u0627 \u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0633\u0627\u0639\u062f \u2014 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 30\u201345 \u062b\u0627\u0646\u064a\u0629<\/li>\n<li>\u0623\u0636\u064a\u0641\u0648\u0627 \u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u2014 \u0645\u062c\u0645\u0648\u0639\u062a\u0627\u0646 \u00d7 15 \u062a\u0643\u0631\u0627\u0631\u0627\u064b<\/li>\n<\/ul>\n<h2 id=\"timeline\">\u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u0633\u062a\u063a\u0631\u0642 \u0639\u0644\u0627\u062c \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636\u061f<\/h2>\n<p>\u064a\u0644\u0627\u062d\u0638 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u062a\u062d\u0633\u0646\u0627\u064b \u062e\u0644\u0627\u0644 4\u201310 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0623\u0639\u0644\u0627\u0647 \u0628\u0627\u0646\u062a\u0638\u0627\u0645. \u0648\u0644\u0627 \u062a\u0633\u062a\u063a\u0631\u0642 \u0647\u0630\u0647 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0633\u0648\u0649 10\u201320 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u0627\u064b. \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0648 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629: \u0642\u0648\u0651\u0648\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0636\u0639\u064a\u0641\u0629 (\u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0627\u0644\u062c\u0630\u0639) \u0648\u0627\u0637\u064a\u0644\u0648\u0627 \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u0629 (\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0642\u0627\u0628\u0636\u0629\u060c \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631). \u0643\u0645\u0627 \u064a\u064f\u0648\u0635\u0649 \u0628\u062f\u0645\u062c \u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0644\u0644\u062d\u0631\u0643\u0629 \u0648\u0645\u0631\u0627\u062c\u0639\u0629 \u0627\u0644\u0642\u0648\u0627\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0637\u0648\u064a\u0644.<\/p>\n<h2 id=\"track-progress\">\u0643\u064a\u0641 \u062a\u062a\u0627\u0628\u0639\u0648\u0646 \u062a\u0642\u062f\u0645\u0643\u0645\u061f<\/h2>\n<p>\u0633\u062a\u0644\u0627\u062d\u0638\u0648\u0646 \u062a\u062d\u0633\u0646\u0627\u064b \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631. \u062e\u0630\u0648\u0627 \u0635\u0648\u0631\u0629 \u062c\u0627\u0646\u0628\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621\u060c \u062b\u0645 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639\u064a\u0646. \u0633\u062a\u0644\u0627\u062d\u0638\u0648\u0646 \u0623\u0646 \u062d\u0648\u0636\u0643\u0645 \u064a\u0639\u0648\u062f \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u062d\u0627\u064a\u062f\u0629. \u0625\u0644\u064a\u0643\u0645 \u0645\u0627 \u064a\u062c\u0628 \u0645\u0631\u0627\u0642\u0628\u062a\u0647:<\/p>\n<table style=\"width: 100%; border-collapse: collapse; font-family: Arial,sans-serif;\">\n<thead>\n<tr style=\"background-color: #ed1c24; color: white; font-weight: bold; text-align: center;\">\n<th style=\"padding: 12px; border: 1px solid #ccc;\">\u0627\u0644\u062c\u062f\u0648\u0644 \u0627\u0644\u0632\u0645\u0646\u064a<\/th>\n<th style=\"padding: 12px; border: 1px solid #ccc;\">\u0645\u0627 \u064a\u0645\u0643\u0646 \u062a\u0648\u0642\u0639\u0647<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr style=\"text-align: center; padding: 10px; border: 1px solid #ccc;\">\n<td style=\"padding: 10px; border: 1px solid #ccc;\">\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644<\/td>\n<td style=\"padding: 10px; border: 1px solid #ccc;\">\u0633\u062a\u0635\u0628\u062d\u0648\u0646 \u0623\u0643\u062b\u0631 \u0648\u0639\u064a\u0627\u064b \u0628\u0642\u0648\u0627\u0645\u0643\u0645.<\/td>\n<\/tr>\n<tr style=\"text-align: center; padding: 10px; border: 1px solid #ccc;\">\n<td style=\"padding: 10px; border: 1px solid #ccc;\">\u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644<\/td>\n<td style=\"padding: 10px; border: 1px solid #ccc;\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u062a\u064a\u0628\u0651\u0633 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0638\u0647\u0631.<\/td>\n<\/tr>\n<tr style=\"text-align: center; padding: 10px; border: 1px solid #ccc;\">\n<td style=\"padding: 10px; border: 1px solid #ccc;\">\u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0631\u0627\u0628\u0639<\/td>\n<td style=\"padding: 10px; border: 1px solid #ccc;\">\u0628\u0637\u0646 \u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u0648\u0627\u0621\u064b\u060c \u0648\u0633\u0647\u0648\u0644\u0629 \u0641\u064a \u062a\u0641\u0639\u064a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639.<\/td>\n<\/tr>\n<tr style=\"text-align: center; padding: 10px; border: 1px solid #ccc;\">\n<td style=\"padding: 10px; border: 1px solid #ccc;\">\u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0639\u0627\u0634\u0631<\/td>\n<td style=\"padding: 10px; border: 1px solid #ccc;\">\u0627\u0644\u0642\u0648\u0627\u0645 \u064a\u0634\u0639\u0631 \u0628\u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u0648\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 id=\"habits\">\u0639\u0627\u062f\u0627\u062a \u064a\u0648\u0645\u064a\u0629 \u0648\u0646\u0635\u0627\u0626\u062d \u0644\u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a<\/h2>\n<p>\u0628\u0645\u062c\u0631\u062f \u062a\u062d\u0633\u064a\u0646 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u062d\u0648\u0636\u060c \u062a\u0623\u062a\u064a \u0627\u0644\u062a\u062d\u062f\u064a \u0627\u0644\u0623\u0643\u0628\u0631: \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627. \u062d\u062a\u0649 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u064a\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u062d\u0648\u0636 \u0644\u0646 \u062a\u062f\u0648\u0645 \u0641\u0639\u0627\u0644\u064a\u062a\u0647\u0627 \u0625\u0630\u0627 \u0627\u0633\u062a\u0645\u0631\u062a \u0639\u0627\u062f\u0627\u062a\u0643\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0645\u062d\u0627\u0630\u0627\u0629 \u062e\u0627\u0637\u0626\u0629. \u0644\u0630\u0627 \u0639\u0644\u064a\u0643\u0645:<\/p>\n<ul>\n<li><strong>\u0627\u0644\u062a\u062d\u0631\u0643 \u0643\u0644 \u0633\u0627\u0639\u0629:<\/strong> \u0642\u0641\u0648\u0627 \u0648\u0627\u0645\u0637\u0651\u062f\u0648\u0627 \u0623\u0648 \u0627\u0645\u0634\u0648\u0627 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u2013\u062b\u0644\u0627\u062b \u0644\u0645\u0646\u0639 \u062a\u0634\u0646\u062c \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li>\n<li><strong>\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641:<\/strong> \u0627\u062f\u0639\u0645\u0648\u0627 \u062d\u0648\u0636\u0643\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u060c \u062c\u0633\u0631 \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0623\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0634\u0631\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 (Dead Bugs).<\/li>\n<li><strong>\u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629:<\/strong> \u0631\u0643\u0651\u0632\u0648\u0627 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0642\u0627\u0628\u0636\u0629\u060c \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629\u060c \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/li>\n<li><strong>\u0645\u0631\u0627\u062c\u0639\u0629 \u0627\u0644\u0642\u0648\u0627\u0645:<\/strong> \u0639\u0646\u062f \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0648 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u062a\u0623\u0643\u062f\u0648\u0627 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0623\u0639\u0644\u0649 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u0642\u062f\u0645\u0627\u0646 \u0645\u0633\u0637\u062d\u062a\u0627\u0646\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0645\u0646\u062e\u0631\u0637\u0629 \u0628\u0644\u0637\u0641.<\/li>\n<li><strong>\u0627\u0644\u062a\u0645\u0631\u0646 \u0628\u0648\u0639\u064a:<\/strong> \u0627\u0633\u062a\u062e\u062f\u0645\u0648\u0627 \u062c\u0630\u0639\u0643\u0645 \u0648\u062d\u0627\u0641\u0638\u0648\u0627 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f \u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/li>\n<li><strong>\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0631\u0637\u064a\u0628:<\/strong> \u0623\u0648\u0644\u0648\u0627 \u0627\u0644\u0646\u0648\u0645 \u0623\u0648\u0644\u0648\u064a\u0629\u060c \u0648\u0627\u0634\u0631\u0628\u0648\u0627 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621\u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0645\u0648\u0627 \u0627\u0644\u0623\u0633\u0637\u0648\u0627\u0646\u0629 \u0627\u0644\u0625\u0633\u0641\u0646\u062c\u064a\u0629 (Foam Rolling) \u0623\u0648 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