{"id":3491,"date":"2026-06-05T08:34:04","date_gmt":"2026-06-05T08:34:04","guid":{"rendered":"https:\/\/coreflowtech.com\/?p=3491"},"modified":"2026-06-05T08:34:04","modified_gmt":"2026-06-05T08:34:04","slug":"benefits-of-pilates-reformer","status":"publish","type":"post","link":"https:\/\/coreflowtech.com\/ar\/benefits-of-pilates-reformer\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u062c\u0647\u0627\u0632 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631: 10 \u0623\u0633\u0628\u0627\u0628 \u0645\u062f\u0639\u0648\u0645\u0629 \u0639\u0644\u0645\u064a\u064b\u0627 \u062a\u062c\u0639\u0644\u0647 \u0627\u0633\u062a\u062b\u0645\u0627\u0631\u064b\u0627 \u064a\u0633\u062a\u062d\u0642 \u0641\u064a \u0639\u0627\u0645 2026"},"content":{"rendered":"<p>\u062a\u0637\u0648\u0631 \u062a\u062f\u0631\u064a\u0628 \u062c\u0647\u0627\u0632 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u062e\u0635\u0635 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a \u0625\u0644\u0649 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0633\u0631\u0639 \u0637\u0631\u0642 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0646\u0645\u0648\u064b\u0627 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645. \u0627\u0644\u064a\u0648\u0645\u060c \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062c\u0645\u064a\u0639 \u0628\u062f\u0621\u064b\u0627 \u0645\u0646 \u0645\u0648\u0638\u0641\u064a \u0627\u0644\u0645\u0643\u0627\u062a\u0628 \u0648\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0648\u062d\u062a\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 \u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0631\u0641\u0648\u0631\u0645\u0631 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u0648\u0639\u064a \u0628\u0627\u0644\u062c\u0633\u0645.<\/p>\n<p>\u0645\u0639 \u062a\u0632\u0627\u064a\u062f \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645\u060c \u064a\u0642\u0627\u0631\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u064a\u0646 \u0628\u064a\u0646 <strong>\u0633\u0639\u0631 \u062c\u0647\u0627\u0632 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631<\/strong> \u0648<strong>\u062a\u0643\u0644\u0641\u0629 \u062c\u0647\u0627\u0632 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631<\/strong> \u0642\u0628\u0644 \u0627\u062a\u062e\u0627\u0630 \u0642\u0631\u0627\u0631 \u0627\u0644\u0634\u0631\u0627\u0621 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0646\u0632\u0644\u064a. \u0627\u0644\u0633\u0624\u0627\u0644 \u0627\u0644\u0630\u064a \u064a\u0637\u0631\u062d\u0648\u0646\u0647 \u063a\u0627\u0644\u0628\u064b\u0627 \u0628\u0633\u064a\u0637:<\/p>\n<p><strong>\u0647\u0644 \u062a\u0633\u062a\u062d\u0642 \u0641\u0648\u0627\u0626\u062f \u062c\u0647\u0627\u0632 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u0627\u0644\u0627\u0633\u062a\u062b\u0645\u0627\u0631\u061f<\/strong><\/p>\n<p>\u062a\u0639\u062a\u0645\u062f \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u062d\u0627\u0644\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0627\u0646\u062a\u0638\u0627\u0645 \u062a\u062f\u0631\u064a\u0628\u0643. \u064a\u0634\u0631\u062d \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0623\u0647\u0645 <strong>\u0641\u0648\u0627\u0626\u062f \u062c\u0647\u0627\u0632 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631<\/strong>\u060c \u0645\u062f\u0639\u0648\u0645\u0629 \u0628\u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0648\u062a\u0648\u0635\u064a\u0627\u062a \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0648\u062a\u062c\u0627\u0631\u0628 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u064a\u0646 \u0627\u0644\u0648\u0627\u0642\u0639\u064a\u0629.<\/p>\n<h2>\u0645\u0627 \u0647\u0648 \u062c\u0647\u0627\u0632 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631\u061f<\/h2>\n<p>\u062c\u0647\u0627\u0632 <a href=\"https:\/\/coreflowtech.com\/ar\/product-category\/pilates-reformer\/\">Pilates Reformer<\/a> \u0647\u0648 \u0622\u0644\u0629 \u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u062e\u0635\u0635\u0629 \u0637\u0648\u0631\u0647\u0627 \u062c\u0648\u0632\u064a\u0641 \u0628\u064a\u0644\u0627\u062a\u0633 \u0641\u064a \u0627\u0644\u0623\u0635\u0644.<\/p>\n<p>\u064a\u062a\u0636\u0645\u0646:<\/p>\n<ul>\n<li>\u0639\u0631\u0628\u0629 \u0645\u0646\u0632\u0644\u0642\u0629<\/li>\n<li>\u0646\u0648\u0627\u0628\u0636 \u0645\u0642\u0627\u0648\u0645\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0639\u062f\u064a\u0644<\/li>\n<li>\u0634\u0631\u064a\u0637 \u0644\u0644\u0642\u062f\u0645\u064a\u0646<\/li>\n<li>\u0643\u062a\u0641 \u0644\u0644\u0643\u062a\u0641\u064a\u0646<\/li>\n<li>\u0623\u062d\u0632\u0645\u0629 \u0648\u0628\u0643\u0631\u0627\u062a<\/li>\n<\/ul>\n<p>\u0639\u0644\u0649 \u0639\u0643\u0633 \u0645\u0639\u062f\u0627\u062a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629\u060c \u064a\u062c\u0645\u0639 \u062c\u0647\u0627\u0632 \u0627\u0644\u0631\u0641\u0648\u0631\u0645\u0631 \u0628\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f.<\/p>\n<p>\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u0648\u0631\u064b\u0627\u060c \u0641\u0647\u0648 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0645\u0631\u0636\u0649 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0623\u0647\u064a\u0644 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0648\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621.<br \/>\n<div class=\"woocommerce columns-2\"><ul class=\"products columns-2\">\n<li class=\"product type-product post-3288 status-publish first instock product_cat-pilates-reformer product_cat-pilates-equipment has-post-thumbnail shipping-taxable purchasable product-type-simple cz_image cz_image_slow_fade\">\n\t<a href=\"https:\/\/coreflowtech.com\/ar\/product\/c05-01-aluminum-pilates-reformer\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\"><div class=\"xtra-product-thumbnail\"><div class=\"xtra-product-icons cz_tooltip_left\" data-id=\"3288\"><i class=\"fa fa-heart-o xtra-add-to-wishlist\" data-title=\"\u0623\u0636\u0641 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0631\u063a\u0628\u0627\u062a\"><\/i><i class=\"fa czico-146-search-4 xtra-product-quick-view\" data-title=\"\u0639\u0631\u0636 \u0633\u0631\u064a\u0639\" data-nonce=\"19ca3fc04a\"><\/i><\/div><div class=\"cz_image_in\"><div class=\"cz_main_image\"><img fetchpriority=\"high\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-15-2026-10_55_58-AM-600x600.png\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"\u062c\u0647\u0627\u0632 \u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631\" srcset=\"https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-15-2026-10_55_58-AM-600x600.png 600w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-15-2026-10_55_58-AM-300x300.png 300w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-15-2026-10_55_58-AM-1024x1024.png 1024w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-15-2026-10_55_58-AM-150x150.png 150w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-15-2026-10_55_58-AM-768x768.png 768w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-15-2026-10_55_58-AM-1000x1000.png 1000w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-15-2026-10_55_58-AM-100x100.png 100w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-15-2026-10_55_58-AM.png 1254w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/div><div class=\"cz_hover_image\"><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-14-2026-11_56_07-AM-600x600.png\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"\" srcset=\"https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-14-2026-11_56_07-AM-600x600.png 600w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-14-2026-11_56_07-AM-300x300.png 300w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-14-2026-11_56_07-AM-1024x1024.png 1024w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-14-2026-11_56_07-AM-150x150.png 150w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-14-2026-11_56_07-AM-768x768.png 768w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-14-2026-11_56_07-AM-1000x1000.png 1000w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-14-2026-11_56_07-AM-100x100.png 100w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-May-14-2026-11_56_07-AM.png 1254w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/div><\/div><\/div><h2 class=\"woocommerce-loop-product__title\">\u062c\u0647\u0627\u0632 \u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u0623\u0644\u0648\u0645\u0646\u064a\u0648\u0645 C05-01 | \u0645\u0639\u062f\u0627\u062a \u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u062a\u062c\u0627\u0631\u064a<\/h2>\n<\/a><button class=\"btn btn-success\" style=\"margin-top: 10px;height: 40px;padding: 0 20px\">\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0639\u0631\u0636 \u0633\u0639\u0631 \u0645\u062c\u0627\u0646\u064a<\/button>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_3288\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n<\/li>\n<li class=\"product type-product post-3261 status-publish last instock product_cat-foldable-pilates-reformer product_cat-pilates-reformer-for-home product_cat-pilates-equipment product_cat-wooden-pilates-reformer has-post-thumbnail shipping-taxable purchasable product-type-simple\">\n\t<a href=\"https:\/\/coreflowtech.com\/ar\/product\/y09-14-foldable-pilates-reforme\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\"><div class=\"xtra-product-thumbnail\"><div class=\"xtra-product-icons cz_tooltip_left\" data-id=\"3261\"><i class=\"fa fa-heart-o xtra-add-to-wishlist\" data-title=\"\u0623\u0636\u0641 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0631\u063a\u0628\u0627\u062a\"><\/i><i class=\"fa czico-146-search-4 xtra-product-quick-view\" data-title=\"\u0639\u0631\u0636 \u0633\u0631\u064a\u0639\" data-nonce=\"19ca3fc04a\"><\/i><\/div><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/pilates_reformer_800x800_v2-600x600.png\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"\u062c\u0647\u0627\u0632 \u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u0642\u0627\u0628\u0644 \u0644\u0644\u0637\u064a\" srcset=\"https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/pilates_reformer_800x800_v2-600x600.png 600w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/pilates_reformer_800x800_v2-300x300.png 300w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/pilates_reformer_800x800_v2-150x150.png 150w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/pilates_reformer_800x800_v2-768x768.png 768w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/pilates_reformer_800x800_v2-100x100.png 100w, https:\/\/coreflowtech.com\/wp-content\/uploads\/2026\/05\/pilates_reformer_800x800_v2.png 800w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/div><h2 class=\"woocommerce-loop-product__title\">\u062c\u0647\u0627\u0632 \u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u062e\u0634\u0628\u064a \u0642\u0627\u0628\u0644 \u0644\u0644\u0637\u064a &#8211; CoreFlow Y09-14<\/h2>\n<\/a><button class=\"btn btn-success\" style=\"margin-top: 10px;height: 40px;padding: 0 20px\">\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0639\u0631\u0636 \u0633\u0639\u0631 \u0645\u062c\u0627\u0646\u064a<\/button>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_3261\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n<\/li>\n<\/ul>\n<div id=\"cz_xtra_quick_view\" class=\"cz_xtra_quick_view\"><div id=\"xtra_quick_view\" class=\"cz_popup_modal clr\"><div class=\"cz_popup_in\"><div><\/div><i class=\"fa czico-198-cancel cz_close_popup\"><\/i><\/div><div class=\"cz_overlay\"><\/div><\/div><\/div><div id=\"cz_xtra_wish_compare\" class=\"cz_xtra_wish_compare\"><div id=\"xtra_wish_compare\" class=\"cz_popup_modal clr\"><div class=\"cz_popup_in\"><div><i class=\"fa fa-check\"><\/i><h3>...<\/h3><span>\u062a\u0645\u062a \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0646\u062a\u062c \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u062a\u0643.<\/span><a href=\"#\" class=\"button\"><span><strong><\/strong><i class=\"fas fa-chevron-right\"><\/i><\/span><\/a><\/div><i class=\"fa czico-198-cancel cz_close_popup\"><\/i><\/div><div class=\"cz_overlay\"><\/div><\/div><\/div><\/div><\/p>\n<h2>\u0644\u0645\u0627\u0630\u0627 \u0623\u0635\u0628\u062d \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u0634\u0627\u0626\u0639\u064b\u0627 \u062c\u062f\u064b\u0627\u061f<\/h2>\n<p>\u0633\u0627\u0647\u0645\u062a \u0639\u062f\u0629 \u0639\u0648\u0627\u0645\u0644 \u0641\u064a \u0635\u0639\u0648\u062f \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631:<\/p>\n<table>\n<thead>\n<tr>\n<th>\u0627\u0644\u0627\u062a\u062c\u0627\u0647<\/th>\n<th>\u0633\u0628\u0628 \u0623\u0647\u0645\u064a\u062a\u0647<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u0627\u0644\u0639\u0645\u0644 \u0639\u0646 \u0628\u064f\u0639\u062f<\/td>\n<td>\u064a\u0639\u0627\u0646\u064a \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631<\/td>\n<\/tr>\n<tr>\n<td>\u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0633\u0643\u0627\u0646<\/td>\n<td>\u0627\u0644\u0637\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0641\u064a \u0627\u0632\u062f\u064a\u0627\u062f \u0645\u0633\u062a\u0645\u0631<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629<\/td>\n<td>\u064a\u0628\u062d\u062b \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u0648\u0646 \u0639\u0646 \u0628\u062f\u0627\u0626\u0644 \u0644\u0639\u0636\u0648\u064a\u0627\u062a \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0647\u0638\u0629 \u0627\u0644\u062b\u0645\u0646<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/td>\n<td>\u0623\u0635\u0628\u062d \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0638\u064a\u0641\u064a \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u0648\u0641\u0642\u064b\u0627 \u0644\u0644\u0643\u0644\u064a\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a (ACSM)\u060c \u062a\u0638\u0644 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0646 \u0628\u064a\u0646 \u0623\u0647\u0645 \u0627\u062a\u062c\u0627\u0647\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0639\u0627\u0644\u0645\u064a\u064b\u0627\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u062a\u0645\u0627\u0634\u0649 \u0628\u0634\u0643\u0644 \u0648\u062b\u064a\u0642 \u0645\u0639 \u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633.<\/p>\n<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u064a\u0646\u060c \u064a\u0633\u062f \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u0627\u0644\u0641\u062c\u0648\u0629 \u0628\u064a\u0646 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629.<\/p>\n<h2>1. \u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 \u0639\u0645\u064a\u0642\u0629<\/h2>\n<p>\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u0628\u0631 \u0641\u0648\u0627\u0626\u062f \u062a\u062f\u0631\u064a\u0628 \u062c\u0647\u0627\u0632 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u0647\u064a \u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 (Core).<\/p>\n<p>\u0639\u0644\u0649 \u0639\u0643\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 (crunches) \u0623\u0648 \u0627\u0644\u062c\u0644\u0648\u0633 (sit-ups)\u060c \u062a\u0633\u062a\u0647\u062f\u0641 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0648\u0631\u0645\u0631:<\/p>\n<ul>\n<li>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0633\u062a\u0639\u0631\u0636\u0629 \u0644\u0644\u0628\u0637\u0646<\/li>\n<li>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0641\u0642\u0631\u0627\u062a<\/li>\n<li>\u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/li>\n<li>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0627\u0626\u0644\u0629<\/li>\n<\/ul>\n<p>\u062a\u062f\u0639\u0645 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u062d\u0633\u0646 \u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n<h3>\u0645\u062b\u0627\u0644 \u0645\u0646 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0648\u0627\u0642\u0639\u064a\u0629<\/h3>\n<p>\u064a\u0630\u0643\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u0648\u0638\u0641\u064a \u0627\u0644\u0645\u0643\u0627\u062a\u0628 \u0623\u0646\u0647 \u0628\u0639\u062f 8-12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0639\u0644\u0649 \u0627\u0644\u0631\u0641\u0648\u0631\u0645\u0631\u060c \u064a\u0634\u0639\u0631\u0648\u0646 \u0628\u0640:<\/p>\n<ul>\n<li>\u0627\u0646\u0632\u0639\u0627\u062c \u0623\u0642\u0644 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/li>\n<li>\u0648\u0636\u0639\u064a\u0629 \u062c\u0644\u0648\u0633 \u0623\u0641\u0636\u0644<\/li>\n<li>\u062a\u0648\u0627\u0632\u0646 \u0645\u062d\u0633\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/li>\n<\/ul>\n<p>\u0647\u0630\u0627 \u0647\u0648 \u0623\u062d\u062f \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0623\u062e\u0635\u0627\u0626\u064a\u064a \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u064a\u062f\u0645\u062c\u0648\u0646 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0648\u0631\u0645\u0631 \u0641\u064a \u0628\u0631\u0627\u0645\u062c \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0623\u0647\u064a\u0644.<\/p>\n<h2>2. \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a<\/h2>\n<p>\u062a\u0634\u062c\u0639 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0639\u0635\u0631\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0634\u0627\u0634\u0627\u062a.<\/p>\n<p>\u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0634\u0627\u0626\u0639\u0629:<\/p>\n<ul>\n<li>\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0627\u0644\u0645\u0633\u062a\u062f\u064a\u0631\u064a\u0646<\/li>\n<li>\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0644\u0644\u0623\u0645\u0627\u0645<\/li>\n<li>\u0639\u0636\u0644\u0627\u062a \u0645\u062b\u0628\u062a\u0629 \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u0629<\/li>\n<li>\u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0623\u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631<\/li>\n<\/ul>\n<p>\u064a\u0634\u062c\u0639 \u062c\u0647\u0627\u0632 \u0627\u0644\u0631\u0641\u0648\u0631\u0645\u0631 \u0639\u0644\u0649 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0623\u062b\u0646\u0627\u0621 \u0643\u0644 \u062d\u0631\u0643\u0629.<\/p>\n<p>\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0627\u0644\u0639\u0631\u0628\u0629 \u062a\u062a\u062d\u0631\u0643 \u062a\u062d\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u064a\u062a\u0644\u0642\u0649 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0648\u0646 \u0631\u062f\u0648\u062f \u0641\u0639\u0644 \u0641\u0648\u0631\u064a\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0648\u0636\u0639 \u062c\u0633\u0645\u0647\u0645 \u063a\u064a\u0631 \u0635\u062d\u064a\u062d.<\/p>\n<p>\u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a\u060c \u064a\u0633\u0627\u0639\u062f \u0630\u0644\u0643 \u0641\u064a \u062e\u0644\u0642 \u0623\u0646\u0645\u0627\u0637 \u062d\u0631\u0643\u0629 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629 \u062a\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n<h2>3. \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u062f\u0648\u0646 \u0625\u062c\u0647\u0627\u062f \u0645\u0641\u0631\u0637 \u0644\u0644\u0645\u0641\u0627\u0635\u0644<\/h2>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0636\u0639 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0636\u063a\u0637\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n<p>\u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u0645\u0642\u0627\u0648\u0645\u0629 \u0632\u0646\u0628\u0631\u0643\u064a\u0629 \u0645\u062d\u0643\u0648\u0645\u0629 \u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n<p>\u064a\u0644\u0627\u062d\u0638 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u064a\u0646 \u062a\u062d\u0633\u0646\u0627\u062a \u0641\u064a:<\/p>\n<ul>\n<li>\u0645\u0631\u0648\u0646\u0629 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629<\/li>\n<li>\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0631\u0643<\/li>\n<li>\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u062a\u0641<\/li>\n<li>\u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0635\u062f\u0631\u064a<\/li>\n<\/ul>\n<p>\u0647\u0630\u0627 \u064a\u062c\u0639\u0644 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0631\u0641\u0648\u0631\u0645\u0631 \u062c\u0630\u0627\u0628\u064b\u0627 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0634\u0639\u0631\u0648\u0646 \u0628\u0627\u0644\u062a\u0635\u0644\u0628 \u0648\u0644\u0643\u0646\u0647\u0645 \u064a\u0631\u064a\u062f\u0648\u0646 \u0628\u062f\u064a\u0644\u0627\u064b \u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u064b\u0627 \u0644\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0642\u0627\u0633\u064a\u0629.<\/p>\n<h2>4. \u062a\u0642\u062f\u064a\u0645 \u062a\u0645\u0631\u064a\u0646 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645<\/h2>\n<p>\u064a\u0645\u0643\u0646 \u0644\u062c\u0644\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0631\u0641\u0648\u0631\u0645\u0631 \u062a\u062f\u0631\u064a\u0628:<\/p>\n<ul>\n<li>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 (Core)<\/li>\n<li>\u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/li>\n<li>\u0627\u0644\u0623\u0631\u062f\u0627\u0641 (Glutes)<\/li>\n<li>\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646<\/li>\n<li>\u0627\u0644\u0638\u0647\u0631<\/li>\n<li>\u0627\u0644\u0643\u062a\u0641\u064a\u0646<\/li>\n<\/ul>\n<p>\u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0644 \u0639\u0636\u0644\u0627\u062a \u0645\u0639\u064a\u0646\u0629\u060c \u062a\u0624\u0643\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0648\u0631\u0645\u0631 \u0639\u0644\u0649 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0646\u0633\u0642\u0629.<\/p>\n<p>\u064a\u0624\u062f\u064a \u0647\u0630\u0627 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629 \u0648\u0642\u0648\u0629 \u0648\u0638\u064a\u0641\u064a\u0629 \u0623\u0641\u0636\u0644.<\/p>\n<h2>5. \u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0648\u0635\u062f\u064a\u0642 \u0644\u0644\u0645\u0641\u0627\u0635\u0644<\/h2>\n<p>\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u062a\u0642\u062f\u064a\u0631\u064b\u0627 \u0647\u064a \u0637\u0628\u064a\u0639\u062a\u0647 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631.<\/p>\n<p>\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u062a\u0624\u062f\u0649 \u0641\u064a \u0623\u0648\u0636\u0627\u0639 \u0645\u062f\u0639\u0648\u0645\u0629:<\/p>\n<ul>\n<li>\u062a\u0639\u0627\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u0627\u0646 \u0645\u0646 \u0636\u063a\u0637 \u0623\u0642\u0644<\/li>\n<li>\u062a\u062a\u062d\u0631\u0643 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0639\u0628\u0631 \u0646\u0637\u0627\u0642\u0627\u062a \u0645\u062d\u0643\u0648\u0645\u0629<\/li>\n<li>\u064a\u062a\u0644\u0642\u0649 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u062f\u0639\u0645<\/li>\n<\/ul>\n<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0639\u0627\u0641\u0648\u0646 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0623\u0648 \u064a\u062f\u064a\u0631\u0648\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0642\u062f \u064a\u0642\u062f\u0645 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u062e\u064a\u0627\u0631\u064b\u0627 \u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u064b\u0627 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0641\u0635\u0648\u0644 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631.<\/p>\n<p><em>\u0627\u0633\u062a\u0634\u0631 \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u062e\u0635\u0627\u0626\u064a \u0631\u0639\u0627\u064a\u0629 \u0635\u062d\u064a\u0629 \u0645\u0624\u0647\u0644 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0625\u0639\u0627\u062f\u0629 \u062a\u0623\u0647\u064a\u0644.<\/em><\/p>\n<h2>6. \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642<\/h2>\n<p>\u064a\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0645\u0639 \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u0645\u0631.<\/p>\n<p>\u062a\u062a\u062d\u062f\u0649 \u0627\u0644\u0639\u0631\u0628\u0629 \u0627\u0644\u0645\u062a\u062d\u0631\u0643\u0629:<\/p>\n<ul>\n<li>\u0627\u0644\u062b\u0628\u0627\u062a<\/li>\n<li>\u0627\u0633\u062a\u0642\u0628\u0627\u0644 \u0627\u0644\u062d\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 (Proprioception)<\/li>\n<li>\u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0639\u0636\u0644\u064a<\/li>\n<\/ul>\n<p>\u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u064a\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u062d\u0631\u0643 \u0627\u0644\u0639\u0631\u0628\u0629 \u062a\u062d\u062a\u0647\u0627.<\/p>\n<p>\u0647\u0630\u0627 \u064a\u0637\u0648\u0631 \u0627\u0644\u0648\u0639\u064a \u0628\u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0630\u064a \u064a\u062a\u0631\u062c\u0645 \u0625\u0644\u0649 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/p>\n<h2>7. \u062f\u0639\u0645 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/h2>\n<p>\u064a\u062f\u0645\u062c \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u0648\u0646 \u0628\u0634\u0643\u0644 \u0645\u062a\u0632\u0627\u064a\u062f \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u0641\u064a \u0628\u0631\u0627\u0645\u062c\u0647\u0645 \u0627\u0644\u062a\u0643\u064a\u064a\u0641\u064a\u0629.<\/p>\n<p>\u0642\u062f \u062a\u0634\u0645\u0644 \u0627\u0644\u0641\u0648\u0627\u0626\u062f:<\/p>\n<ul>\n<li>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n<li>\u0643\u0641\u0627\u0621\u0629 \u0623\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n<li>\u062a\u0639\u0632\u064a\u0632 \u062b\u0628\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/li>\n<li>\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645<\/li>\n<\/ul>\n<p>\u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0648\u0644\u0641 \u0648\u0627\u0644\u062a\u0646\u0633 \u0648\u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0648\u0643\u0631\u0629 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u0643\u0637\u0631\u064a\u0642\u0629 \u062a\u062f\u0631\u064a\u0628 \u062a\u0643\u0645\u064a\u0644\u064a\u0629.<\/p>\n<h2>8. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631<\/h2>\n<p>\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062a\u064a \u0646\u0634\u0631\u062a\u0647\u0627 \u0627\u0644\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0648\u0637\u0646\u064a\u0629 \u0644\u0644\u0635\u062d\u0629 (NIH) \u0625\u0644\u0649 \u0623\u0646 \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0644\u062f\u0649 \u0641\u0626\u0627\u062a \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0627\u0646.<\/p>\n<p>\u0645\u0632\u064a\u062c:<\/p>\n<ul>\n<li>\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/li>\n<li>\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629<\/li>\n<li>\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062e\u0627\u0636\u0639\u0629 \u0644\u0644\u0631\u0642\u0627\u0628\u0629<\/li>\n<\/ul>\n<p>\u064a\u062c\u0639\u0644 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u062a\u0648\u0635\u064a\u0629 \u0634\u0627\u0626\u0639\u0629 \u0628\u064a\u0646 \u0623\u062e\u0635\u0627\u0626\u064a\u064a \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0641\u0631\u062f \u0648\u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629 \u0627\u0644\u0643\u0627\u0645\u0646\u0629.<\/p>\n<h2>9. \u062f\u0639\u0645 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629<\/h2>\n<p>\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u062a\u062f\u0631\u064a\u0628 \u0628\u062f\u0646\u064a.<\/p>\n<p>\u062a\u0631\u0643\u0632 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0639\u0644\u0649:<\/p>\n<ul>\n<li>\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062e\u0627\u0636\u0639 \u0644\u0644\u0631\u0642\u0627\u0628\u0629<\/li>\n<li>\u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0628\u064a\u0646 \u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u062c\u0633\u0645<\/li>\n<li>\u062f\u0642\u0629 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n<\/ul>\n<p>\u064a\u0630\u0643\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u064a\u0646 \u0623\u0646\u0647\u0645 \u064a\u0634\u0639\u0631\u0648\u0646 \u0628\u0640:<\/p>\n<ul>\n<li>\u062a\u0648\u062a\u0631 \u0623\u0642\u0644<\/li>\n<li>\u062a\u0631\u0643\u064a\u0632 \u0623\u0643\u0628\u0631<\/li>\n<li>\u0627\u0646\u062a\u0639\u0627\u0634 \u0630\u0647\u0646\u064a<\/li>\n<\/ul>\n<p>\u0647\u0630\u0627 \u0627\u0644\u0639\u0646\u0635\u0631 \u0627\u0644\u0630\u0647\u0646\u064a \u0647\u0648 \u0623\u062d\u062f \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0627 \u064a\u0632\u0627\u0644 \u064a\u062c\u0630\u0628 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0628\u062d\u062b\u0648\u0646 \u0639\u0646 \u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0627\u0644\u0634\u0627\u0645\u0644\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062c\u0645\u0627\u0644\u064a\u0629 \u0627\u0644\u0628\u062d\u062a\u0629.<\/p>\n<h2>10. \u062a\u0642\u062f\u064a\u0645 \u0642\u064a\u0645\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u062c\u0644 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629<\/h2>\n<p>\u064a\u0642\u0627\u0631\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u064a\u0646 \u0631\u0633\u0648\u0645 \u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u0628\u0640 <strong>\u062a\u0643\u0644\u0641\u0629 \u062c\u0647\u0627\u0632 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631<\/strong> \u0644\u0627\u0645\u062a\u0644\u0627\u0643 \u0627\u0644\u0645\u0639\u062f\u0627\u062a.<\/p>\n<p>\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0645\u062b\u0627\u0644\u0627\u064b \u0646\u0645\u0648\u0630\u062c\u064a\u064b\u0627:<\/p>\n<table style=\"width: 42.5463%\">\n<thead>\n<tr>\n<th style=\"width: 54.7237%\">\u0627\u0644\u062e\u064a\u0627\u0631<\/th>\n<th style=\"width: 90.1467%\">\u0627\u0644\u062a\u0643\u0644\u0641\u0629 \u0627\u0644\u0633\u0646\u0648\u064a\u0629 \u0627\u0644\u0645\u0642\u062f\u0631\u0629<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"width: 54.7237%\">\u0641\u0635\u0648\u0644 \u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648 (\u0645\u0631\u062a\u064a\u0646\/\u0623\u0633\u0628\u0648\u0639)<\/td>\n<td style=\"width: 90.1467%\">2,000 - 4,500+ \u062f\u0648\u0644\u0627\u0631<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 54.7237%\">\u0634\u0631\u0627\u0621 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u0645\u0646\u0632\u0644\u064a<\/td>\n<td style=\"width: 90.1467%\">800 - 5,000+ \u062f\u0648\u0644\u0627\u0631<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 <strong>\u0633\u0639\u0631 \u062c\u0647\u0627\u0632 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631<\/strong> \u0627\u0644\u0623\u0648\u0644\u064a \u0642\u062f \u064a\u0628\u062f\u0648 \u0645\u0631\u062a\u0641\u0639\u064b\u0627\u060c \u0625\u0644\u0627 \u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u0623\u0633\u0631 \u062a\u062c\u062f \u0623\u0646 \u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0643 \u064a\u0635\u0628\u062d \u0641\u0639\u0627\u0644\u0627\u064b \u0645\u0646 \u062d\u064a\u062b \u0627\u0644\u062a\u0643\u0644\u0641\u0629 \u0628\u0639\u062f \u0633\u0646\u0629 \u0625\u0644\u0649 \u0633\u0646\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0646\u062a\u0638\u0645.<\/p>\n<p>\u0647\u0630\u0627 \u0635\u062d\u064a\u062d \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u0639\u0627\u0626\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u0644\u062f\u064a\u0647\u0627 \u0639\u062f\u0629 \u0645\u0633\u062a\u062e\u062f\u0645\u064a\u0646.<\/p>\n<h2>\u0647\u0644 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u062d\u0635\u064a\u0631\u0629 (Mat Pilates)\u061f<\/h2>\n<p>\u062a\u0639\u062a\u0645\u062f \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643.<\/p>\n<table style=\"width: 41.8537%\">\n<thead>\n<tr>\n<th style=\"width: 38.5%\">\u0627\u0644\u0645\u064a\u0632\u0629<\/th>\n<th style=\"width: 38.3599%\">\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u062d\u0635\u064a\u0631\u0629<\/th>\n<th style=\"width: 67.1401%\">\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"width: 38.5%\">\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629<\/td>\n<td style=\"width: 38.3599%\">\u0644\u0627<\/td>\n<td style=\"width: 67.1401%\">\u0646\u0639\u0645<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 38.5%\">\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/td>\n<td style=\"width: 38.3599%\">\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/td>\n<td style=\"width: 67.1401%\">\u0646\u0648\u0627\u0628\u0636 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0639\u062f\u064a\u0644<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 38.5%\">\u062f\u0639\u0645 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/td>\n<td style=\"width: 38.3599%\">\u0645\u062a\u0648\u0633\u0637<\/td>\n<td style=\"width: 67.1401%\">\u0645\u0645\u062a\u0627\u0632<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 38.5%\">\u062a\u0646\u0648\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/td>\n<td style=\"width: 38.3599%\">\u062c\u064a\u062f<\/td>\n<td style=\"width: 67.1401%\">\u0648\u0627\u0633\u0639 \u0627\u0644\u0646\u0637\u0627\u0642<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 38.5%\">\u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0641\u064a \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0623\u0647\u064a\u0644<\/td>\n<td style=\"width: 38.3599%\">\u0645\u062d\u062f\u0648\u062f<\/td>\n<td style=\"width: 67.1401%\">\u0645\u0633\u062a\u062e\u062f\u0645 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 38.5%\">\u0625\u0645\u0643\u0627\u0646\u064a\u0629 \u0627\u0644\u062a\u0642\u062f\u0645<\/td>\n<td style=\"width: 38.3599%\">\u0645\u062a\u0648\u0633\u0637\u0629<\/td>\n<td style=\"width: 67.1401%\">\u0639\u0627\u0644\u064a\u0629<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u0643\u0644\u0627 \u0627\u0644\u0637\u0631\u064a\u0642\u062a\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646\u0627 \u0641\u0639\u0627\u0644\u062a\u064a\u0646.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u062c\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0623\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0631\u0641\u0648\u0631\u0645\u0631 \u0623\u0633\u0647\u0644 \u0641\u064a \u0627\u0644\u062a\u0639\u0644\u0645 \u0644\u0623\u0646 \u0627\u0644\u062c\u0647\u0627\u0632 \u064a\u0648\u0641\u0631 \u0627\u0644\u062f\u0639\u0645 \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0631\u0627\u062c\u0639\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<hr \/>\n<h2>\u0645\u0646 \u064a\u0645\u0643\u0646\u0647 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631\u061f<\/h2>\n<p>\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0640:<\/p>\n<ul>\n<li>\u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/li>\n<li>\u0645\u0648\u0638\u0641\u064a \u0627\u0644\u0645\u0643\u0627\u062a\u0628<\/li>\n<li>\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646<\/li>\n<li>\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646<\/li>\n<li>\u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0641\u064a \u0641\u062a\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/li>\n<li>\u0639\u0645\u0644\u0627\u0621 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0623\u0647\u064a\u0644<\/li>\n<li>\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0628\u062d\u062b\u0648\u0646 \u0639\u0646 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631<\/li>\n<\/ul>\n<p>\u064a\u0633\u0645\u062d \u0646\u0638\u0627\u0645 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0642\u0627\u0628\u0644 \u0644\u0644\u062a\u0639\u062f\u064a\u0644 \u0628\u062a\u062e\u0635\u064a\u0635 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0646\u0627\u0633\u0628 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n<hr \/>\n<h2>\u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0647\u0627\u0632 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0631\u064a\u0641\u0648\u0631\u0645\u0631\u061f<\/h2>\n<p>\u064a\u0648\u0635\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0628\u0640:<\/p>\n<table style=\"width: 46.88%\">\n<thead>\n<tr>\n<th style=\"width: 53.6184%\">\u0627\u0644\u0647\u062f\u0641<\/th>\n<th style=\"width: 137.241%\">\u0627\u0644\u062a\u0643\u0631\u0627\u0631<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"width: 53.6184%\">\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0639\u0627\u0645\u0629<\/td>\n<td style=\"width: 137.241%\">2-3 \u062c\u0644\u0633\u0627\u062a\/\u0623\u0633\u0628\u0648\u0639<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 53.6184%\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/td>\n<td style=\"width: 137.241%\">3-4 \u062c\u0644\u0633\u0627\u062a\/\u0623\u0633\u0628\u0648\u0639<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 53.6184%\">\u0627\u0644\u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/td>\n<td style=\"width: 137.241%\">3-5 \u062c\u0644\u0633\u0627\u062a\/\u0623\u0633\u0628\u0648\u0639<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 53.6184%\">\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629<\/td>\n<td style=\"width: 137.241%\">\u062c\u0644\u0633\u062a\u0627\u0646\/\u0623\u0633\u0628\u0648\u0639<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0645 \u0623\u0647\u0645 \u0645\u0646 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p>\u062d\u062a\u0649 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0648\u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0646\u062a\u062c \u062a\u062d\u0633\u0646\u0627\u062a \u0645\u0644\u062d\u0648\u0638\u0629 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/p>\n<hr \/>\n<h2>\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2>\n<p>\u0627\u0644\u0634\u0639\u0628\u064a\u0629 \u0627\u0644\u0645\u062a\u0632\u0627\u064a\u062f\u0629 \u0644\u0644\u0628\u064a\u0644\u0627\u062a\u0633 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\u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645. \u0627\u0644\u064a\u0648\u0645\u060c \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062c\u0645\u064a\u0639 \u0628\u062f\u0621\u064b\u0627 \u0645\u0646 \u0645\u0648\u0638\u0641\u064a &#8230; <a class=\"cz_readmore\" href=\"https:\/\/coreflowtech.com\/ar\/benefits-of-pilates-reformer\/\"><i class=\"fa czico-188-arrows-2\" aria-hidden=\"true\"><\/i><span>Read More<\/span><\/a><\/p>","protected":false},"author":1,"featured_media":3493,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[103],"tags":[],"class_list":["post-3491","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-reformer"],"_links":{"self":[{"href":"https:\/\/coreflowtech.com\/ar\/wp-json\/wp\/v2\/posts\/3491","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/coreflowtech.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/coreflowtech.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/coreflowtech.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/coreflowtech.com\/ar\/wp-json\/wp\/v2\/comments?post=3491"}],"version-history":[{"count":1,"href":"https:\/\/coreflowtech.com\/ar\/wp-json\/wp\/v2\/posts\/3491\/revisions"}],"predecessor-version":[{"id":3494,"href":"https:\/\/coreflowtech.com\/ar\/wp-json\/wp\/v2\/posts\/3491\/revisions\/3494"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/coreflowtech.com\/ar\/wp-json\/wp\/v2\/media\/3493"}],"wp:attachment":[{"href":"https:\/\/coreflowtech.com\/ar\/wp-json\/wp\/v2\/media?parent=3491"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/coreflowtech.com\/ar\/wp-json\/wp\/v2\/categories?post=3491"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/coreflowtech.com\/ar\/wp-json\/wp\/v2\/tags?post=3491"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}