{"id":5807,"date":"2025-08-19T16:08:13","date_gmt":"2025-08-19T16:08:13","guid":{"rendered":"https:\/\/dryasserreda.com\/?p=5807"},"modified":"2025-10-13T18:33:35","modified_gmt":"2025-10-13T18:33:35","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%81%d9%8a%d8%af%d8%a9-%d8%a8%d8%b9%d8%af-%d8%b9%d9%85%d9%84%d9%8a%d8%a9-%d8%a5%d8%b5%d9%84%d8%a7%d8%ad-%d8%a3%d9%88%d8%aa%d8%a7%d8%b1-%d8%a7%d9%84%d9%83","status":"publish","type":"post","link":"https:\/\/dryasserreda.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%81%d9%8a%d8%af%d8%a9-%d8%a8%d8%b9%d8%af-%d8%b9%d9%85%d9%84%d9%8a%d8%a9-%d8%a5%d8%b5%d9%84%d8%a7%d8%ad-%d8%a3%d9%88%d8%aa%d8%a7%d8%b1-%d8%a7%d9%84%d9%83\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0641\u064a\u062f\u0629 \u0628\u0639\u062f \u0639\u0645\u0644\u064a\u0629 \u0625\u0635\u0644\u0627\u062d \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0643\u062a\u0641"},"content":{"rendered":"
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\n 3\/5 - (2 votes) <\/div>\n <\/div>\n

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\u0648\u062e\u0644\u0627\u0644 \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0633\u0646\u0623\u062e\u0630\u0643 \u0641\u064a \u062c\u0648\u0644\u0629 \u0634\u0627\u0645\u0644\u0629 \u0644\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062c\u0631\u0627\u062d\u0629\u060c \u0627\u0644\u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0644\u062a\u0623\u0647\u064a\u0644\u060c \u0623\u0628\u0631\u0632 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0646\u0635\u062d \u0628\u0647\u0627 \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0648\u0627\u0644\u0645\u0639\u0627\u0644\u062c\u0648\u0646 \u0627\u0644\u0641\u064a\u0632\u064a\u0627\u0626\u064a\u0648\u0646\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0646\u0635\u0627\u0626\u062d \u0639\u0645\u0644\u064a\u0629 \u0644\u0636\u0645\u0627\u0646 \u0646\u062c\u0627\u062d \u062e\u0637\u0629 \u0627\u0644\u0639\u0644\u0627\u062c.<\/p>\n

\u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0639\u062f \u0639\u0645\u0644\u064a\u0629 \u0625\u0635\u0644\u0627\u062d \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0643\u062a\u0641<\/h2>\n

\u0628\u0639\u062f \u0627\u0644\u062e\u0636\u0648\u0639 \u0644\u062c\u0631\u0627\u062d\u0629 \u0625\u0635\u0644\u0627\u062d \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0643\u062a\u0641 \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0641\u0635\u0644 \u0641\u064a \u062d\u0627\u0644\u0629 \u0636\u0639\u0641 \u0634\u062f\u064a\u062f\u060c \u062d\u064a\u062b \u062a\u062a\u0623\u062b\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0623\u0631\u0628\u0637\u0629 \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0646\u062a\u064a\u062c\u0629 \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0645\u0632\u0642\u060c \u0648\u0643\u0630\u0644\u0643 \u0628\u0633\u0628\u0628 \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u062b\u0628\u064a\u062a \u0623\u0648 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0625\u0644\u0632\u0627\u0645\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u0639\u0645\u0644\u064a\u0629\u061b \u0647\u0646\u0627 \u062a\u0623\u062a\u064a \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0644\u0627\u062c\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649:<\/p>\n

    \n
  • \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629:<\/strong> \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u0645\u0646\u0639 \u062a\u064a\u0628\u0633 \u0627\u0644\u0645\u0641\u0635\u0644 \u0648\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0643\u062a\u0641 \u0641\u064a \u0645\u062e\u062a\u0644\u0641 \u0627\u0644\u0627\u062a\u062c\u0627\u0647\u0627\u062a.<\/li>\n
  • \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a:<\/strong> \u062a\u0639\u0645\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a\u0629 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0630\u0631\u0627\u0639 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0628\u0645\u0627 \u064a\u0645\u0646\u062d \u0627\u0644\u0645\u0641\u0635\u0644 \u062b\u0628\u0627\u062a\u0627\u064b \u0623\u0643\u0628\u0631.<\/li>\n
  • \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629:<\/strong> \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u062d\u0631\u0643\u064a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0643\u062a\u0641 \u0645\u0645\u0627 \u064a\u0633\u0631\u0639 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0626\u0627\u0645 \u0627\u0644\u0623\u0646\u0633\u062c\u0629.<\/li>\n
  • \u0645\u0646\u0639 \u0627\u0644\u0645\u0636\u0627\u0639\u0641\u0627\u062a:<\/strong> \u0645\u062b\u0644 \u0627\u0644\u0627\u0644\u062a\u0635\u0627\u0642\u0627\u062a \u0623\u0648 \u062a\u0642\u064a\u064a\u062f \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0632\u0645\u0646.<\/li>\n
  • \u062a\u0633\u0631\u064a\u0639 \u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0637\u0628\u064a\u0639\u064a:<\/strong> \u0633\u0648\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u0623\u062f\u0627\u0621 \u0627\u0644\u0623\u0639\u0645\u0627\u0644 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/li>\n<\/ul>\n

    \u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0641\u0625\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0628\u0639\u062f \u0639\u0645\u0644\u064a\u0629 \u0625\u0635\u0644\u0627\u062d \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0643\u062a\u0641 \u0644\u0627 \u062a\u064f\u0639\u062a\u0628\u0631 \u062e\u064a\u0627\u0631\u0627\u064b \u0625\u0636\u0627\u0641\u064a\u0627\u064b\u060c \u0628\u0644 \u0647\u064a \u062c\u0632\u0621 \u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u062e\u0637\u0629 \u0627\u0644\u0639\u0644\u0627\u062c \u0648\u0646\u062c\u0627\u062d \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062c\u0631\u0627\u062d\u064a\u0629.<\/p>\n

    \"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

    \u0627\u0644\u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0623\u0647\u064a\u0644 \u0628\u0639\u062f \u0639\u0645\u0644\u064a\u0629 \u0625\u0635\u0644\u0627\u062d \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0643\u062a\u0641<\/h2>\n

    \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0623\u0647\u064a\u0644 \u0628\u0639\u062f \u0627\u0644\u062c\u0631\u0627\u062d\u0629 \u062a\u0645\u0631 \u0628\u0639\u062f\u0629 \u0645\u0631\u0627\u062d\u0644 \u0645\u062a\u062f\u0631\u062c\u0629\u061b \u0648\u0643\u0644 \u0645\u0631\u062d\u0644\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0646\u0627\u0633\u0628 \u0642\u062f\u0631\u0629 \u0627\u0644\u0645\u0631\u064a\u0636 \u0648\u062f\u0631\u062c\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u061b \u0648\u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0627\u062a\u0628\u0627\u0639 \u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0628 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0628\u062f\u0642\u0629 \u0648\u0639\u062f\u0645 \u0627\u0644\u062a\u0633\u0631\u0639 \u0641\u064a \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0645\u0646 \u0645\u0631\u062d\u0644\u0629 \u0644\u0623\u062e\u0631\u0649 \u0644\u062a\u062c\u0646\u0628 \u0623\u064a \u0645\u0636\u0627\u0639\u0641\u0627\u062a.<\/p>\n

    1. \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u0649: \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062d\u0645\u0627\u064a\u0629 (0 \u2013 6 \u0623\u0633\u0627\u0628\u064a\u0639 \u0628\u0639\u062f \u0627\u0644\u0639\u0645\u0644\u064a\u0629)<\/h3>\n

    \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u064a\u0631\u0643\u0632 \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0639\u0644\u0649 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0643\u062a\u0641 \u0645\u0646 \u0623\u064a \u062d\u0631\u0643\u0629 \u0642\u062f \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0645\u0635\u0644\u062d\u0629\u061b \u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u064a\u062a\u0645 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062f\u0639\u0627\u0645\u0629 \u062e\u0627\u0635\u0629\u061b \u0648\u064a\u0643\u0648\u0646 \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0647\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0645\u062d\u062f\u0648\u062f\u0629 \u0644\u062a\u0641\u0627\u062f\u064a \u062a\u064a\u0628\u0633 \u0627\u0644\u0645\u0641\u0635\u0644\u061b \u0643\u0645\u0627 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0633\u064a\u0637\u0629 \u0644\u0644\u0645\u0639\u0635\u0645 \u0648\u0627\u0644\u064a\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0643\u0629 \u0633\u0644\u0628\u064a\u0629 (Passive Range of Motion) \u062d\u064a\u062b \u064a\u0642\u0648\u0645 \u0627\u0644\u0645\u0639\u0627\u0644\u062c \u0623\u0648 \u0627\u0644\u0645\u0631\u064a\u0636 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u0644\u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0645\u0635\u0627\u0628 \u0628\u0644\u0637\u0641.<\/p>\n

    2. \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629: \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u062d\u0631\u0643\u064a (6 \u2013 12 \u0623\u0633\u0628\u0648\u0639\u0627\u064b)<\/h3>\n

    \u0628\u0639\u062f \u0623\u0646 \u064a\u0628\u062f\u0623 \u0627\u0644\u0648\u062a\u0631 \u0628\u0627\u0644\u0627\u0644\u062a\u0626\u0627\u0645\u060c \u064a\u0645\u0643\u0646 \u0625\u062f\u062e\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0641\u0627\u0639\u0644\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629\u061b \u0648\u064a\u0643\u0648\u0646 \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0647\u0648 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0630\u0631\u0627\u0639 \u0641\u064a \u0627\u062a\u062c\u0627\u0647\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b\u061b \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0635\u0627 \u0623\u0648 \u0645\u0646\u0634\u0641\u0629\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0646\u062f\u0648\u0644 (Pendulum Exercises)\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0630\u0631\u0627\u0639 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u064a\u062f \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n

    3. \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629: \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a (12 \u2013 20 \u0623\u0633\u0628\u0648\u0639\u0627\u064b)<\/h3>\n

    \u0647\u0646\u0627 \u064a\u0628\u062f\u0623 \u0627\u0644\u0645\u0631\u064a\u0636 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u062e\u0641\u064a\u0641\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0627\u0644\u0643\u062a\u0641\u061b \u0648\u064a\u0643\u0648\u0646 \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u061b \u0647\u0648 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062b\u0628\u0627\u062a \u0641\u064a \u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u062a\u0641\u061b \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0631\u0628\u0637\u0629 \u0645\u0637\u0627\u0637\u064a\u0629 (TheraBand)\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062e\u0641\u064a\u0641\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629.<\/p>\n

    4. \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0631\u0627\u0628\u0639\u0629: \u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 (\u0628\u0639\u062f 5 \u2013 6 \u0623\u0634\u0647\u0631)<\/h3>\n

    \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0631\u064a\u0636 \u0642\u062f \u0627\u0633\u062a\u0639\u0627\u062f \u0642\u062f\u0631\u0627\u064b \u0643\u0628\u064a\u0631\u0627\u064b \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0642\u0648\u0629\u060c \u0648\u064a\u0645\u0643\u0646\u0647 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0627\u0644\u0639\u0648\u062f\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u061b \u0648\u064a\u0643\u0648\u0646 \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0647\u0648 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0643\u0627\u0645\u0644 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0644\u0644\u0643\u062a\u0641\u061b \u0648\u062a\u0643\u0648\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0642\u062f\u0645\u0629 \u062a\u0634\u0645\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062e\u0641\u064a\u0641\u0629\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062d\u0627\u0643\u0627\u0629 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/p>\n

    \"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

    \u0623\u0647\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0628\u0639\u062f \u0639\u0645\u0644\u064a\u0629 \u0625\u0635\u0644\u0627\u062d \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0643\u062a\u0641<\/h2>\n

    \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0628\u0639\u062f \u0639\u0645\u0644\u064a\u0629 \u0625\u0635\u0644\u0627\u062d \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0643\u062a\u0641 \u062c\u0632\u0621\u0627\u064b \u0623\u0633\u0627\u0633\u064a\u0627\u064b \u0645\u0646 \u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0644\u0627\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0645\u0641\u0635\u0644 \u0648\u0645\u0646\u0639 \u062a\u064a\u0628\u0633\u0647 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0647 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b\u061b \u0648\u0645\u0646 \u0623\u0628\u0631\u0632 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0646\u062f\u0648\u0644 \u0627\u0644\u062a\u064a \u062a\u062c\u0631\u0649 \u0641\u064a \u0627\u0644\u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0623\u0648\u0644\u0649 \u0644\u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0643\u062a\u0641 \u0628\u0644\u0637\u0641 \u062f\u0648\u0646 \u0625\u062c\u0647\u0627\u062f\u060c \u0648\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0635\u0627 \u0623\u0648 \u0627\u0644\u0645\u0646\u0634\u0641\u0629 \u0627\u0644\u0630\u064a \u064a\u0639\u0632\u0632 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u062d\u0631\u0643\u064a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0633\u0644\u064a\u0645 \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u0635\u0627\u0628\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0634\u0631\u064a\u0637 \u0627\u0644\u0645\u0637\u0627\u0637\u064a \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0645\u062a\u062f\u0631\u062c \u0648\u0622\u0645\u0646\u061b \u0643\u0645\u0627 \u064a\u0646\u0635\u062d \u0644\u0627\u062d\u0642\u0627\u064b \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0644\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0628\u0634\u0643\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u061b \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0630\u0627 \u0645\u0648\u0631\u0633\u062a \u0648\u0641\u0642 \u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0628 \u0648\u0627\u0644\u0645\u0639\u0627\u0644\u062c \u0627\u0644\u0641\u064a\u0632\u064a\u0627\u0626\u064a\u060c \u062a\u0636\u0645\u0646 \u0644\u0644\u0645\u0631\u064a\u0636 \u0639\u0648\u062f\u0629 \u0622\u0645\u0646\u0629 \u0648\u0633\u0631\u064a\u0639\u0629 \u0625\u0644\u0649 \u062d\u064a\u0627\u062a\u0647 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u062d\u062f\u0648\u062b \u0645\u0636\u0627\u0639\u0641\u0627\u062a \u0623\u0648 \u0625\u0635\u0627\u0628\u0627\u062a \u0645\u062a\u0643\u0631\u0631\u0629\u061b \u0648\u0627\u0644\u062a\u064a \u062c\u0627\u0626\u062a \u0643\u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n

    1. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0646\u062f\u0648\u0644 (Pendulum Exercises)<\/h3>\n

    \u062a\u0639\u062a\u0628\u0631 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646 \u0623\u0648\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0646\u0635\u062d \u0628\u0647\u0627 \u0628\u0639\u062f \u0627\u0644\u0639\u0645\u0644\u064a\u0629\u060c \u062d\u064a\u062b \u064a\u062c\u0644\u0633 \u0627\u0644\u0645\u0631\u064a\u0636 \u0623\u0648 \u064a\u0642\u0641 \u0648\u064a\u0645\u064a\u0644 \u0628\u062c\u0630\u0639\u0647 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u062b\u0645 \u064a\u062a\u0631\u0643 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u0635\u0627\u0628 \u064a\u062a\u0623\u0631\u062c\u062d \u0628\u0644\u0637\u0641 \u0641\u064a \u062f\u0648\u0627\u0626\u0631 \u0635\u063a\u064a\u0631\u0629\u061b \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0645\u0641\u0635\u0644 \u062f\u0648\u0646 \u0636\u063a\u0637 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u0623\u0648\u062a\u0627\u0631.<\/p>\n

    2. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0635\u0627 \u0623\u0648 \u0627\u0644\u0645\u0646\u0634\u0641\u0629 (Stick or Towel Stretch)<\/h3>\n

    \u064a\u0642\u0648\u0645 \u0627\u0644\u0645\u0631\u064a\u0636 \u0628\u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0639\u0635\u0627 \u0637\u0648\u064a\u0644\u0629 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0647\u060c \u0648\u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0633\u0644\u064a\u0645 \u0644\u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u0635\u0627\u0628 \u0641\u064a \u0627\u062a\u062c\u0627\u0647\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0631\u0641\u0639 \u0644\u0644\u0623\u0639\u0644\u0649 \u0623\u0648 \u0627\u0644\u062f\u0641\u0639 \u0644\u0644\u062e\u0644\u0641\u061b \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u062d\u0631\u0643\u064a \u0628\u0634\u0643\u0644 \u0622\u0645\u0646.<\/p>\n

    3. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 (Wall Push-ups)<\/h3>\n

    \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0644\u0627\u062d\u0642\u0629 \u0645\u0646 \u0627\u0644\u0639\u0644\u0627\u062c \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0631\u064a\u0636 \u0627\u0644\u0648\u0642\u0648\u0641 \u0623\u0645\u0627\u0645 \u0627\u0644\u062d\u0627\u0626\u0637 \u0648\u062f\u0641\u0639 \u0627\u0644\u062c\u0633\u0645 \u0628\u0639\u064a\u062f\u0627\u064b \u0639\u0646\u0647 \u0628\u0648\u0627\u0633\u0637\u0629 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0635\u062f\u0631 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b.<\/p>\n

    4. \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0634\u0631\u064a\u0637 \u0627\u0644\u0645\u0637\u0627\u0637\u064a (Resistance Band Exercises)<\/h3>\n

    \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u062f\u0631\u062c\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0645\u062d \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062d\u0633\u0628 \u0642\u0648\u0629 \u0627\u0644\u0645\u0631\u064a\u0636\u060c \u0648 \u062a\u0634\u0645\u0644 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0633\u062d\u0628 \u0644\u0644\u062e\u0627\u0631\u062c (External Rotation) \u0623\u0648 \u0644\u0644\u062f\u0627\u062e\u0644 (Internal Rotation) \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0634\u0631\u064a\u0637 \u0645\u0637\u0627\u0637\u064a \u0645\u062b\u0628\u062a \u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u0628\u0627\u0628.<\/p>\n

    5. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062e\u0644\u0641\u064a (Behind the Back Stretch)<\/h3>\n

    \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0631\u064a\u0636 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0646\u0634\u0641\u0629 \u062e\u0644\u0641 \u0638\u0647\u0631\u0647 \u0648\u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0647\u0627 \u0628\u0643\u0644\u062a\u0627 \u0627\u0644\u064a\u062f\u064a\u0646\u060c \u062b\u0645 \u064a\u0642\u0648\u0645 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0633\u0644\u064a\u0645 \u0628\u0633\u062d\u0628 \u0627\u0644\u0645\u0646\u0634\u0641\u0629 \u0644\u0644\u0623\u0639\u0644\u0649 \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u0635\u0627\u0628 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0644\u062e\u0644\u0641.<\/p>\n

    6. \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 (Light Weight Lifting)<\/h3>\n

    \u062a\u0628\u062f\u0623 \u0628\u0623\u0648\u0632\u0627\u0646 \u0635\u063a\u064a\u0631\u0629 \u062c\u062f\u0627\u064b \u0645\u062b\u0644 \u0632\u062c\u0627\u062c\u0629 \u0645\u0627\u0621 \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062b\u0628\u0627\u062a.<\/p>\n

    \"\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n

    \u0646\u0635\u0627\u0626\u062d \u0647\u0627\u0645\u0629 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0639\u062f \u0639\u0645\u0644\u064a\u0629 \u0625\u0635\u0644\u0627\u062d \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0643\u062a\u0641<\/h2>\n
      \n
    • \u064a\u062c\u0628 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0623\u0648 \u0627\u0644\u0623\u062e\u0635\u0627\u0626\u064a \u0642\u0628\u0644 \u0628\u062f\u0621 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u062c\u062f\u064a\u062f.<\/li>\n
    • \u0627\u0644\u062a\u062f\u0631\u062c \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u0627 \u062a\u062d\u0627\u0648\u0644 \u0627\u0644\u0639\u0648\u062f\u0629 \u0628\u0642\u0648\u0629 \u0641\u062c\u0627\u0626\u064a\u0629 \u062d\u062a\u0649 \u0644\u0627 \u062a\u0639\u0631\u0636 \u0627\u0644\u0648\u062a\u0631 \u0644\u0644\u062a\u0645\u0632\u0642 \u0645\u062c\u062f\u062f\u0627\u064b.<\/li>\n
    • \u0627\u0644\u062a\u0648\u0642\u0641 \u0641\u0648\u0631\u0627\u064b \u0639\u0646\u062f \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0644\u0645 \u062d\u0627\u062f \u0623\u0648 \u063a\u064a\u0631 \u0637\u0628\u064a\u0639\u064a.<\/li>\n
    • \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0639\u0644\u0627\u062c\u064a\u0629 \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u064a\u0636\u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/li>\n
    • \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0645\u0633\u0627\u0646\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0627\u0644\u062a\u0626\u0627\u0645 \u0627\u0644\u0623\u0648\u062a\u0627\u0631.<\/li>\n
    • \u0627\u0644\u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0641\u064a \u062d\u0627\u0644 \u0625\u0647\u0645\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062c\u0631\u0627\u062d\u0629<\/li>\n
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