{"id":16699,"date":"2026-06-03T18:17:57","date_gmt":"2026-06-03T15:17:57","guid":{"rendered":"https:\/\/www.syria-lover.co\/news\/?p=16699"},"modified":"2026-06-03T18:17:57","modified_gmt":"2026-06-03T15:17:57","slug":"back-pain-gym-symptoms-ignored","status":"publish","type":"post","link":"https:\/\/www.syria-lover.co\/news\/back-pain-gym-symptoms-ignored\/","title":{"rendered":"\u0623\u0639\u0631\u0627\u0636 \u0628\u0633\u064a\u0637\u0629 \u0646\u062a\u062c\u0627\u0647\u0644\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u062f\u0645\u0631 \u0641\u0642\u0631\u0627\u062a \u0627\u0644\u0638\u0647\u0631"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h1>\u0623\u0639\u0631\u0627\u0636 \u0628\u0633\u064a\u0637\u0629 \u0646\u062a\u062c\u0627\u0647\u0644\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u062f\u0645\u0631 \u0641\u0642\u0631\u0627\u062a \u0627\u0644\u0638\u0647\u0631<\/h1>\n<p>&nbsp;<\/p>\n<p data-path-to-node=\"3\">\u0643\u062b\u064a\u0631\u064b\u0627 \u0645\u0627 \u0646\u0630\u0647\u0628 \u0625\u0644\u0649 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 (\u0627\u0644\u062c\u064a\u0645) \u0623\u0648 \u0646\u0645\u0627\u0631\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0633\u0639\u064a\u064b\u0627 \u0648\u0631\u0627\u0621 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u062c\u0633\u062f \u0627\u0644\u0645\u0645\u0634\u0648\u0642. \u0648\u0641\u064a \u063a\u0645\u0631\u0629 \u0627\u0644\u062d\u0645\u0627\u0633\u060c \u0642\u062f \u0646\u0634\u0639\u0631 \u0628\u0628\u0639\u0636 \u0627\u0644\u0622\u0644\u0627\u0645 \u0623\u0648 \u0627\u0644\u0648\u062e\u0632\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u062a\u064a \u0646\u0639\u062a\u0628\u0631\u0647\u0627 \u0639\u0644\u0627\u0645\u0629 \u0639\u0644\u0649 &#8220;\u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0628\u0646\u0627\u0621&#8221; \u0623\u0648 \u0645\u062c\u0631\u062f \u062a\u0639\u0628 \u0639\u0627\u0628\u0631.<\/p>\n<p data-path-to-node=\"4\">\u0648\u0644\u0643\u0646\u060c \u0647\u0644 \u062a\u0639\u0644\u0645 \u0623\u0646 \u0647\u0646\u0627\u0643 <b data-path-to-node=\"4\" data-index-in-node=\"22\">\u0623\u0639\u0631\u0627\u0636 \u0628\u0633\u064a\u0637\u0629 \u0646\u062a\u062c\u0627\u0647\u0644\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u062f\u0645\u0631 \u0641\u0642\u0631\u0627\u062a \u0627\u0644\u0638\u0647\u0631<\/b> \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627\u061f \u062a\u062c\u0627\u0647\u0644 \u0647\u0630\u0647 \u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u062d\u0630\u064a\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0637\u0644\u0642\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0642\u062f \u064a\u0646\u062a\u0647\u064a \u0628\u0643 \u0627\u0644\u0623\u0645\u0631 \u0625\u0644\u0649 \u0625\u0635\u0627\u0628\u0627\u062a \u0645\u0632\u0645\u0646\u0629 \u0645\u062b\u0644 \u0627\u0644\u0627\u0646\u0632\u0644\u0627\u0642 \u0627\u0644\u063a\u0636\u0631\u0648\u0641\u064a (\u0627\u0644\u062f\u064a\u0633\u0643) \u0623\u0648 \u062a\u0622\u0643\u0644 \u0627\u0644\u0641\u0642\u0631\u0627\u062a.<\/p>\n<p data-path-to-node=\"5\">\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644\u060c \u0633\u0646\u0643\u0634\u0641 \u0644\u0643 \u0639\u0646 \u0623\u0628\u0631\u0632 \u0647\u0630\u0647 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u062e\u0641\u064a\u0629\u060c \u0648\u0644\u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0648\u0642\u0641 \u0641\u0648\u0631\u064b\u0627 \u0639\u0646\u062f \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0647\u0627.<\/p>\n<p data-path-to-node=\"5\">\n<p data-path-to-node=\"5\">\n<h2 data-path-to-node=\"7\">1. \u0623\u0644\u0645 \u062e\u0641\u064a\u0641 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u064a\u0632\u0648\u0644 \u0628\u0639\u062f \u0627\u0644\u0625\u062d\u0645\u0627\u0621<\/h2>\n<p data-path-to-node=\"8\">\u0645\u0646 \u0623\u0634\u0647\u0631 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0647\u064a \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0631\u063a\u0645 \u0648\u062c\u0648\u062f \u0623\u0644\u0645 \u0637\u0641\u064a\u0641 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0638\u0646\u064b\u0627 \u0645\u0646\u0643 \u0623\u0646 &#8220;\u0627\u0644\u0625\u062d\u0645\u0627\u0621&#8221; \u0633\u064a\u062e\u0641\u064a\u0647.<\/p>\n<ul data-path-to-node=\"9\">\n<li>\n<p data-path-to-node=\"9,0,0\"><b data-path-to-node=\"9,0,0\" data-index-in-node=\"0\">\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/b> \u0627\u062e\u062a\u0641\u0627\u0621 \u0627\u0644\u0623\u0644\u0645 \u0628\u0639\u062f \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u064a\u0639\u0648\u062f \u0625\u0644\u0649 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u0625\u0641\u0631\u0627\u0632 \u0627\u0644\u0623\u062f\u0631\u064a\u0646\u0627\u0644\u064a\u0646 \u0627\u0644\u0630\u064a \u064a\u0633\u0643\u0646 \u0627\u0644\u0623\u0644\u0645 \u0645\u0624\u0642\u062a\u064b\u0627\u060c \u0648\u0644\u0643\u0646\u0647 \u0644\u0627 \u064a\u0639\u0627\u0644\u062c \u0627\u0644\u0645\u0634\u0643\u0644\u0629.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,1,0\"><b data-path-to-node=\"9,1,0\" data-index-in-node=\"0\">\u0627\u0644\u0646\u062a\u064a\u062c\u0629:<\/b> \u0647\u0630\u0627 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u062e\u0641\u064a\u0641 \u0647\u0648 \u0645\u0624\u0634\u0631 \u0639\u0644\u0649 \u0648\u062c\u0648\u062f \u0636\u063a\u0637 \u0632\u0627\u0626\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0628\u0637\u0629 \u0623\u0648 \u0627\u0644\u0641\u0642\u0631\u0627\u062a \u0627\u0644\u0642\u0637\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u0648\u0642\u0647 \u064a\u0636\u0627\u0639\u0641 \u0627\u0644\u0636\u0631\u0631.<\/p>\n<\/li>\n<\/ul>\n<h2 data-path-to-node=\"10\">2. \u0627\u0644\u062a\u0646\u0645\u064a\u0644 \u0623\u0648 &#8220;\u0627\u0644\u0643\u0647\u0631\u0628\u0627\u0621&#8221; \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0641\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/h2>\n<p data-path-to-node=\"11\">\u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0648\u062e\u0632 \u0628\u0633\u064a\u0637 \u0623\u0648 \u0634\u0639\u0648\u0631 \u064a\u0634\u0628\u0647 \u0627\u0644\u062e\u062f\u0631 \u0623\u0648 \u0644\u0633\u0639\u0629 \u0643\u0647\u0631\u0628\u0627\u0621 \u062a\u0645\u0631 \u0639\u0628\u0631 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0635\u0648\u0644\u0627\u064b \u0625\u0644\u0649 \u0627\u0644\u0641\u062e\u0630 \u0623\u0648 \u0627\u0644\u0633\u0627\u0642 \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0633\u0643\u0648\u0627\u062a (Squat) \u0623\u0648 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629 (Deadlift).<\/p>\n<ul data-path-to-node=\"12\">\n<li>\n<p data-path-to-node=\"12,0,0\"><b data-path-to-node=\"12,0,0\" data-index-in-node=\"0\">\u0644\u0645\u0627\u0630\u0627 \u064a\u062d\u062f\u062b \u0647\u0630\u0627\u061f<\/b> \u0647\u0630\u0627 \u0627\u0644\u0639\u0631\u0636 \u0647\u0648 \u0625\u0646\u0630\u0627\u0631 \u0645\u0628\u0643\u0631 \u0648\u0645\u0628\u0627\u0634\u0631 \u0639\u0644\u0649 \u0623\u0646 <b data-path-to-node=\"12,0,0\" data-index-in-node=\"54\">\u0627\u0644\u0639\u0635\u0628 \u0627\u0644\u0648\u0631\u0643\u064a<\/b> (\u0623\u0648 \u0623\u0639\u0635\u0627\u0628 \u0627\u0644\u062d\u0628\u0644 \u0627\u0644\u0634\u0648\u0643\u064a) \u064a\u062a\u0639\u0631\u0636 \u0644\u0644\u0636\u063a\u0637 \u0646\u062a\u064a\u062c\u0629 \u062a\u062d\u0631\u0643 \u0623\u062d\u062f \u0627\u0644\u063a\u0636\u0627\u0631\u064a\u0641 \u0645\u0646 \u0645\u0643\u0627\u0646\u0647. \u062a\u062c\u0627\u0647\u0644\u0647 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0640 &#8220;\u0639\u0631\u0642 \u0627\u0644\u0646\u0633\u0627&#8221;.<\/p>\n<\/li>\n<\/ul>\n<h2 data-path-to-node=\"13\">3. \u0627\u0644\u062a\u0635\u0644\u0628 \u0623\u0648 &#8220;\u0627\u0644\u064a\u0628\u0648\u0633\u0629&#8221; \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629 \u0628\u0639\u062f \u064a\u0648\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h2>\n<p data-path-to-node=\"14\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u064a\u0642\u0638 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062a\u0634\u0639\u0631 \u0628\u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0631\u0628\u0637 \u062d\u0630\u0627\u0626\u0643\u060c \u0623\u0648 \u062a\u0635\u0644\u0628 \u0634\u062f\u064a\u062f \u0641\u064a \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u064a\u0633\u062a\u063a\u0631\u0642 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0646\u0635\u0641 \u0633\u0627\u0639\u0629 \u0644\u064a\u062e\u062a\u0641\u064a\u060c \u0641\u0647\u0630\u0627 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f &#8220;\u0623\u0644\u0645 \u0639\u0636\u0644\u064a \u0637\u0628\u064a\u0639\u064a&#8221; (DOMS).<\/p>\n<ul data-path-to-node=\"15\">\n<li>\n<p data-path-to-node=\"15,0,0\"><b data-path-to-node=\"15,0,0\" data-index-in-node=\"0\">\u0627\u0644\u062a\u0641\u0633\u064a\u0631 \u0627\u0644\u0637\u0628\u064a:<\/b> \u0647\u0630\u0627 \u0627\u0644\u062a\u0635\u0644\u0628 \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0646\u0627\u062a\u062c\u064b\u0627 \u0639\u0646 \u0627\u0644\u062a\u0647\u0627\u0628 \u0641\u064a \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0641\u0642\u0631\u064a\u0629 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 (Facet Joints) \u0628\u0633\u0628\u0628 \u0627\u0644\u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u062e\u0627\u0637\u0626 \u0623\u0648 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u0629.<\/p>\n<\/li>\n<\/ul>\n<h2 data-path-to-node=\"16\">4. \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0645\u0641\u0627\u062c\u0626 \u0623\u0648 &#8220;\u0627\u0631\u062a\u062c\u0627\u0641&#8221; \u0627\u0644\u0631\u0643\u0628\u0629<\/h2>\n<p data-path-to-node=\"17\">\u0623\u062b\u0646\u0627\u0621 \u062d\u0645\u0644 \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u060c \u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0631\u0639\u0634\u0629 \u062e\u0641\u064a\u0641\u0629 \u0623\u0648 \u0636\u0639\u0641 \u0645\u0641\u0627\u062c\u0626 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u0648 \u0627\u0644\u0642\u062f\u0645 \u064a\u062c\u0639\u0644\u0643 \u062a\u0641\u0642\u062f \u062a\u0648\u0627\u0632\u0646\u0643 \u0644\u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n<ul data-path-to-node=\"18\">\n<li>\n<p data-path-to-node=\"18,0,0\"><b data-path-to-node=\"18,0,0\" data-index-in-node=\"0\">\u0627\u0644\u062e\u0637\u0648\u0631\u0629:<\/b> \u0647\u0630\u0627 \u0627\u0644\u0636\u0639\u0641 \u0644\u064a\u0633 \u062a\u0639\u0628\u064b\u0627 \u0639\u0636\u0644\u064a\u064b\u0627 \u062f\u0627\u0626\u0645\u064b\u0627\u060c \u0628\u0644 \u0642\u062f \u064a\u0643\u0648\u0646 \u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0627\u0644\u0642\u0627\u062f\u0645\u0629 \u0645\u0646 \u0627\u0644\u062d\u0628\u0644 \u0627\u0644\u0634\u0648\u0643\u064a \u0639\u0628\u0631 \u0641\u0642\u0631\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0642\u062f \u0636\u0639\u0641\u062a \u0628\u0633\u0628\u0628 \u0636\u063a\u0637 \u0634\u062f\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0641\u0642\u0631\u0627\u062a.<\/p>\n<\/li>\n<\/ul>\n<h2 data-path-to-node=\"20\">\u062c\u062f\u0648\u0644 \u062a\u0648\u0636\u064a\u062d\u064a: \u0643\u064a\u0641 \u062a\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0648\u0623\u0644\u0645 \u0627\u0644\u0641\u0642\u0631\u0627\u062a \u0627\u0644\u062e\u0637\u0631\u061f<\/h2>\n<table data-path-to-node=\"21\">\n<thead>\n<tr>\n<td><strong>\u0648\u062c\u0647 \u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629<\/strong><\/td>\n<td><strong>\u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0637\u0628\u064a\u0639\u064a (\u0635\u062d\u064a)<\/strong><\/td>\n<td><strong>\u0623\u0644\u0645 \u0641\u0642\u0631\u0627\u062a \u0627\u0644\u0638\u0647\u0631 (\u062e\u0637\u0631)<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><span data-path-to-node=\"21,1,0,0\"><b data-path-to-node=\"21,1,0,0\" data-index-in-node=\"0\">\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u0623\u0644\u0645<\/b><\/span><\/td>\n<td><span data-path-to-node=\"21,1,1,0\">\u062b\u0642\u0644 \u0623\u0648 \u0634\u062f \u0639\u0636\u0644\u064a \u0639\u0627\u0645 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629<\/span><\/td>\n<td><span data-path-to-node=\"21,1,2,0\">\u0623\u0644\u0645 \u062d\u0627\u062f\u060c \u0648\u062e\u0632\u060c \u0623\u0648 \u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0643\u0647\u0631\u0628\u0627\u0621<\/span><\/td>\n<\/tr>\n<tr>\n<td><span data-path-to-node=\"21,2,0,0\"><b data-path-to-node=\"21,2,0,0\" data-index-in-node=\"0\">\u0627\u0644\u0627\u0646\u062a\u0634\u0627\u0631<\/b><\/span><\/td>\n<td><span data-path-to-node=\"21,2,1,0\">\u0645\u062d\u0635\u0648\u0631 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u0631\u0646\u062a \u0628\u0647\u0627<\/span><\/td>\n<td><span data-path-to-node=\"21,2,2,0\">\u064a\u0645\u062a\u062f \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0627\u0644\u0641\u062e\u0630\u064a\u0646\u060c \u0623\u0648 \u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0623\u0635\u0627\u0628\u0639<\/span><\/td>\n<\/tr>\n<tr>\n<td><span data-path-to-node=\"21,3,0,0\"><b data-path-to-node=\"21,3,0,0\" data-index-in-node=\"0\">\u0627\u0644\u0645\u062f\u0629<\/b><\/span><\/td>\n<td><span data-path-to-node=\"21,3,1,0\">\u064a\u0632\u0648\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u062e\u0644\u0627\u0644 48 \u0625\u0644\u0649 72 \u0633\u0627\u0639\u0629<\/span><\/td>\n<td><span data-path-to-node=\"21,3,2,0\">\u0645\u0633\u062a\u0645\u0631\u060c \u0648\u064a\u0632\u062f\u0627\u062f \u0633\u0648\u0621\u064b\u0627 \u0645\u0639 \u062d\u0631\u0643\u0627\u062a \u0645\u0639\u064a\u0646\u0629 \u0643\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621<\/span><\/td>\n<\/tr>\n<tr>\n<td><span data-path-to-node=\"21,4,0,0\"><b data-path-to-node=\"21,4,0,0\" data-index-in-node=\"0\">\u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/b><\/span><\/td>\n<td><span data-path-to-node=\"21,4,1,0\">\u062a\u062a\u062d\u0633\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0639\u062f \u0627\u0644\u0625\u0637\u0627\u0644\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629<\/span><\/td>\n<td><span data-path-to-node=\"21,4,2,0\">\u062a\u064a\u0628\u0633 \u062d\u0627\u062f \u0648\u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0648\u0636\u0639\u064a\u0629<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 data-path-to-node=\"23\">\u0639\u0627\u062f\u0627\u062a \u062e\u0627\u0637\u0626\u0629 \u062a\u062d\u0648\u0644 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0625\u0644\u0649 \u0643\u0627\u0631\u062b\u0629<\/h2>\n<p data-path-to-node=\"24\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u062c\u0627\u0647\u0644 \u0627\u0644\u0623\u0639\u0631\u0627\u0636\u060c \u0647\u0646\u0627\u0643 \u0633\u0644\u0648\u0643\u064a\u0627\u062a \u0646\u0631\u062a\u0643\u0628\u0647\u0627 \u062f\u0627\u062e\u0644 \u0627\u0644\u062c\u064a\u0645 \u062a\u0633\u0631\u0639 \u0645\u0646 \u062a\u062f\u0645\u064a\u0631 \u0627\u0644\u0641\u0642\u0631\u0627\u062a:<\/p>\n<ol start=\"1\" data-path-to-node=\"25\">\n<li>\n<p data-path-to-node=\"25,0,0\"><b data-path-to-node=\"25,0,0\" data-index-in-node=\"0\">\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0638\u0647\u0631 (Rounding the back):<\/b> \u062e\u0627\u0635\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628 \u0648\u0627\u0644\u0631\u0641\u0639\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0636\u0639 \u0643\u0627\u0645\u0644 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0627\u0644\u063a\u0636\u0627\u0631\u064a\u0641 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"25,1,0\"><b data-path-to-node=\"25,1,0\" data-index-in-node=\"0\">\u062d\u0628\u0633 \u0627\u0644\u0623\u0646\u0641\u0627\u0633 (Valsalva Maneuver) \u0627\u0644\u062e\u0627\u0637\u0626:<\/b> \u062d\u0628\u0633 \u0627\u0644\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0644\u063a \u0641\u064a\u0647 \u062f\u0648\u0646 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 (Core) \u064a\u0631\u0641\u0639 \u0627\u0644\u0636\u063a\u0637 \u062f\u0627\u062e\u0644 \u0627\u0644\u0628\u0637\u0646 \u0648\u064a\u0624\u0630\u064a \u0627\u0644\u0641\u0642\u0631\u0627\u062a.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"25,2,0\"><b data-path-to-node=\"25,2,0\" data-index-in-node=\"0\">\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 (Crunches):<\/b> \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0645\u062a\u0643\u0631\u0631 \u0644\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u062a\u062d\u062a \u0627\u0644\u0636\u063a\u0637 \u064a\u062c\u0647\u062f \u0627\u0644\u0641\u0642\u0631\u0627\u062a \u0627\u0644\u0639\u0646\u0642\u064a\u0629 \u0648\u0627\u0644\u0642\u0637\u0646\u064a\u0629.<\/p>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2 data-path-to-node=\"27\">\u0646\u0635\u0627\u0626\u062d \u0630\u0647\u0628\u064a\u0629 \u0644\u062d\u0645\u0627\u064a\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h2>\n<p>&nbsp;<\/p>\n<blockquote data-path-to-node=\"28\">\n<p data-path-to-node=\"28,0\"><b data-path-to-node=\"28,0\" data-index-in-node=\"0\">\u0642\u0627\u0639\u062f\u0629 \u0630\u0647\u0628\u064a\u0629:<\/b> &#8220;\u0644\u0627 \u062a\u062a\u0645\u0631\u0646 \u0641\u0648\u0642 \u0627\u0644\u0623\u0644\u0645 (No Pain, No Gain) \u0644\u0627 \u062a\u0646\u0637\u0628\u0642 \u0639\u0644\u0649 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a!&#8221;<\/p>\n<\/blockquote>\n<ul data-path-to-node=\"29\">\n<li>\n<p data-path-to-node=\"29,0,0\"><b data-path-to-node=\"29,0,0\" data-index-in-node=\"0\">\u0642\u0648\u0651\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u0648\u0631 (Core Muscles):<\/b> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0642\u0648\u064a\u0629 \u0647\u064a \u0627\u0644\u062d\u0632\u0627\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0627\u0644\u0630\u064a \u064a\u062d\u0645\u064a \u0641\u0642\u0631\u0627\u062a\u0643.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"29,1,0\"><b data-path-to-node=\"29,1,0\" data-index-in-node=\"0\">\u0627\u0647\u062a\u0645 \u0628\u0627\u0644\u062a\u0643\u0646\u064a\u0643 \u0642\u0628\u0644 \u0627\u0644\u0648\u0632\u0646:<\/b> \u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u062a\u0631\u0641\u0639\u0647 \u0625\u0630\u0627 \u0643\u0627\u0646 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"29,2,0\"><b data-path-to-node=\"29,2,0\" data-index-in-node=\"0\">\u0627\u0633\u062a\u0645\u0639 \u0644\u062c\u0633\u062f\u0643:<\/b> \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0645\u0646 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647\u060c \u0623\u0648\u0642\u0641 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u0648\u0631\u064b\u0627 \u0648\u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u064b\u0627 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0639\u0644\u0627\u062c \u0637\u0628\u064a\u0639\u064a.<\/p>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3 data-path-to-node=\"30\">\u062e\u0627\u062a\u0645\u0629<\/h3>\n<p data-path-to-node=\"31\">\u0625\u0646 \u0628\u0646\u0627\u0621 \u062c\u0633\u062f \u0642\u0648\u064a \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u062a\u062f\u0645\u064a\u0631 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a. \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0625\u0644\u0649 <b data-path-to-node=\"31\" data-index-in-node=\"59\">\u0623\u0639\u0631\u0627\u0636 \u0628\u0633\u064a\u0637\u0629 \u0646\u062a\u062c\u0627\u0647\u0644\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u062f\u0645\u0631 \u0641\u0642\u0631\u0627\u062a \u0627\u0644\u0638\u0647\u0631<\/b> \u0647\u0648 \u0627\u0644\u062e\u0637 \u0627\u0644\u0641\u0627\u0635\u0644 \u0628\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0628\u064a\u0646 \u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646\u0647\u0627 \u0644\u0634\u0647\u0648\u0631 \u0628\u0633\u0628\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0627\u062c\u0639\u0644 \u0635\u062d\u0629 \u0638\u0647\u0631\u0643 \u0623\u0648\u0644\u0648\u064a\u062a\u0643 \u062f\u0627\u0626\u0645\u064b\u0627.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; &nbsp; \u0623\u0639\u0631\u0627\u0636 \u0628\u0633\u064a\u0637\u0629 \u0646\u062a\u062c\u0627\u0647\u0644\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u062f\u0645\u0631 \u0641\u0642\u0631\u0627\u062a \u0627\u0644\u0638\u0647\u0631 &nbsp; \u0643\u062b\u064a\u0631\u064b\u0627 \u0645\u0627 \u0646\u0630\u0647\u0628 \u0625\u0644\u0649 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 (\u0627\u0644\u062c\u064a\u0645) \u0623\u0648 \u0646\u0645\u0627\u0631\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0633\u0639\u064a\u064b\u0627 \u0648\u0631\u0627\u0621 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u062c\u0633\u062f \u0627\u0644\u0645\u0645\u0634\u0648\u0642. \u0648\u0641\u064a \u063a\u0645\u0631\u0629 \u0627\u0644\u062d\u0645\u0627\u0633\u060c \u0642\u062f \u0646\u0634\u0639\u0631 \u0628\u0628\u0639\u0636 \u0627\u0644\u0622\u0644\u0627\u0645 \u0623\u0648 \u0627\u0644\u0648\u062e\u0632\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u062a\u064a 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