{"id":70,"date":"2026-09-22T00:51:37","date_gmt":"2026-09-21T21:21:37","guid":{"rendered":"https:\/\/varzeshkar.com\/blog\/%d9%88%d8%b1%d8%b2%d8%b4-%d9%88-%d8%b3%d9%84%d8%a7%d9%85%d8%aa-%d9%81%d9%88%d8%a7%db%8c%d8%af-%d8%b9%d9%84%d9%85%db%8c\/"},"modified":"2026-09-22T00:56:20","modified_gmt":"2026-09-21T21:26:20","slug":"%d9%88%d8%b1%d8%b2%d8%b4-%d9%88-%d8%b3%d9%84%d8%a7%d9%85%d8%aa-%d9%81%d9%88%d8%a7%db%8c%d8%af-%d8%b9%d9%84%d9%85%db%8c","status":"publish","type":"post","link":"https:\/\/varzeshkar.com\/blog\/%d9%88%d8%b1%d8%b2%d8%b4-%d9%88-%d8%b3%d9%84%d8%a7%d9%85%d8%aa-%d9%81%d9%88%d8%a7%db%8c%d8%af-%d8%b9%d9%84%d9%85%db%8c\/","title":{"rendered":"\u0648\u0631\u0632\u0634 \u0648 \u0633\u0644\u0627\u0645\u062a: \u06f1\u06f0 \u0641\u0627\u06cc\u062f\u0647\u200c\u06cc \u0627\u062b\u0628\u0627\u062a\u200c\u0634\u062f\u0647\u200c\u06cc \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u06a9\u0647 \u0641\u0631\u0627\u062a\u0631 \u0627\u0632 \u0648\u0632\u0646 \u0648 \u0639\u0636\u0644\u0647 \u0627\u0633\u062a"},"content":{"rendered":"\n<p>\u0627\u06af\u0631 \u0648\u0631\u0632\u0634 \u06cc\u06a9 \u0642\u0631\u0635 \u0628\u0648\u062f\u060c \u067e\u0631\u062a\u062c\u0648\u06cc\u0632\u062a\u0631\u06cc\u0646 \u062f\u0627\u0631\u0648\u06cc \u062a\u0627\u0631\u06cc\u062e \u0645\u06cc\u200c\u0634\u062f: \u06a9\u0627\u0647\u0634 \u0645\u0631\u06af\u200c\u0648\u0645\u06cc\u0631\u060c \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u062f\u06cc\u0627\u0628\u062a \u0648 \u0633\u0631\u0637\u0627\u0646\u060c \u062f\u0631\u0645\u0627\u0646 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc\u060c \u0645\u062d\u0627\u0641\u0638\u062a \u0627\u0632 \u0645\u063a\u0632 \u2014 \u0628\u062f\u0648\u0646 \u0639\u0648\u0627\u0631\u0636 \u062c\u062f\u06cc \u0648 \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0631\u0627\u06cc\u06af\u0627\u0646. \u0645\u0631\u0648\u0631 \u0646\u0638\u0627\u0645\u200c\u0645\u0646\u062f\u0650 \u0645\u0631\u0648\u0631\u0647\u0627\u06cc 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\u062f\u0631\u0635\u062f<\/strong> \u06a9\u0645\u062a\u0631 \u062f\u0631 \u0645\u0639\u0631\u0636 \u0645\u0631\u06af \u0632\u0648\u062f\u0631\u0633 \u0647\u0633\u062a\u0646\u062f. \u0633\u0627\u0632\u0645\u0627\u0646 \u062c\u0647\u0627\u0646\u06cc \u0628\u0647\u062f\u0627\u0634\u062a \u06a9\u0645\u200c\u062a\u062d\u0631\u06a9\u06cc \u0631\u0627 \u0686\u0647\u0627\u0631\u0645\u06cc\u0646 \u0639\u0627\u0645\u0644 \u062e\u0637\u0631 \u0645\u0631\u06af \u062f\u0631 \u062c\u0647\u0627\u0646 \u0645\u06cc\u200c\u062f\u0627\u0646\u062f. \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0633\u0648\u062f \u0627\u0632 \u0635\u0641\u0631 \u0628\u0647 \u06a9\u0645 \u0627\u0633\u062a: \u06f1\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0631\u0648\u0632\u0627\u0646\u0647\u060c \u06f1\u06f4 \u062f\u0631\u0635\u062f \u06a9\u0627\u0647\u0634 \u0645\u0631\u06af\u200c\u0648\u0645\u06cc\u0631.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u06f2. \u0642\u0644\u0628 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\u0646\u0648\u0639 \u06f2<\/h2>\n\n\n<p>\u0647\u0645 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0648 \u0647\u0645 \u06a9\u0646\u062a\u0631\u0644. \u06f1\u06f5\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a \u0647\u0641\u062a\u06af\u06cc \u062e\u0637\u0631 \u0627\u0628\u062a\u0644\u0627 \u0631\u0627 \u06f2\u06f5 \u062a\u0627 \u06f3\u06f5 \u062f\u0631\u0635\u062f \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061b \u062f\u0631 \u0627\u0641\u0631\u0627\u062f \u067e\u06cc\u0634\u200c\u062f\u06cc\u0627\u0628\u062a\u06cc\u060c \u0648\u0631\u0632\u0634 + \u06a9\u0627\u0647\u0634 \u06f5 \u062a\u0627 \u06f7 \u062f\u0631\u0635\u062f \u0648\u0632\u0646\u060c \u062f\u0631 \u0645\u0637\u0627\u0644\u0639\u0647\u200c\u06cc DPP \u0645\u0624\u062b\u0631\u062a\u0631 \u0627\u0632 \u0645\u062a\u0641\u0648\u0631\u0645\u06cc\u0646 \u0628\u0648\u062f. \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u062d\u0633\u0627\u0633\u06cc\u062a \u0628\u0647 \u0627\u0646\u0633\u0648\u0644\u06cc\u0646 \u0631\u0627 \u0645\u0633\u062a\u0642\u0644 \u0627\u0632 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u06f4. \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u0648 \u0627\u0636\u0637\u0631\u0627\u0628<\/h2>\n\n\n<p>\u0645\u062a\u0627\u0622\u0646\u0627\u0644\u06cc\u0632 \u0634\u0648\u062e (\u06f2\u06f0\u06f1\u06f6): \u0648\u0631\u0632\u0634 \u0627\u062b\u0631 \u062f\u0631\u0645\u0627\u0646\u06cc <strong>\u0628\u0632\u0631\u06af<\/strong> \u0628\u0631 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u062f\u0627\u0631\u062f\u060c \u0642\u0627\u0628\u0644 \u0645\u0642\u0627\u06cc\u0633\u0647 \u0628\u0627 \u062f\u0627\u0631\u0648\u062f\u0631\u0645\u0627\u0646\u06cc \u0648 \u0631\u0648\u0627\u0646\u200c\u062f\u0631\u0645\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u062e\u0641\u06cc\u0641 \u062a\u0627 \u0645\u062a\u0648\u0633\u0637. \u062f\u0648\u0632: \u06f3 \u062c\u0644\u0633\u0647\u200c\u06cc \u06f3\u06f0 \u062a\u0627 \u06f4\u06f5 \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc \u062f\u0631 \u0647\u0641\u062a\u0647\u060c \u0647\u0648\u0627\u0632\u06cc \u06cc\u0627 \u0642\u062f\u0631\u062a\u06cc. \u0627\u062b\u0631 \u0636\u062f\u0627\u0636\u0637\u0631\u0627\u0628\u06cc \u06cc\u06a9 \u062c\u0644\u0633\u0647 \u062d\u062a\u06cc \u0647\u0645\u0627\u0646 \u0631\u0648\u0632 \u062d\u0633 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u06f5. \u0645\u063a\u0632 \u0648 \u062d\u0627\u0641\u0638\u0647<\/h2>\n\n\n<p>\u0641\u0639\u0627\u0644\u06cc\u062a \u0647\u0648\u0627\u0632\u06cc \u062d\u062c\u0645 \u0647\u06cc\u067e\u0648\u06a9\u0627\u0645\u067e \u0631\u0627 \u0632\u06cc\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c BDNF (\u0641\u0627\u06a9\u062a\u0648\u0631 \u0631\u0634\u062f \u0639\u0635\u0628\u06cc) \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f\u060c \u0648 \u062e\u0637\u0631 \u0632\u0648\u0627\u0644 \u0639\u0642\u0644 \u0631\u0627 \u06f2\u06f0 \u062a\u0627 \u06f3\u06f0 \u062f\u0631\u0635\u062f \u06a9\u0645. \u062f\u0631 \u0633\u0627\u0644\u0645\u0646\u062f\u0627\u0646\u060c \u06f6 \u0645\u0627\u0647 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0645\u0646\u0638\u0645 \u062d\u0627\u0641\u0638\u0647 \u0631\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u0642\u0627\u0628\u0644\u200c\u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u06f6. \u0633\u0631\u0637\u0627\u0646<\/h2>\n\n\n<p>\u0634\u0648\u0627\u0647\u062f \u0642\u0648\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0633\u0631\u0637\u0627\u0646 \u0631\u0648\u062f\u0647 (\u06f2\u06f0 \u062a\u0627 \u06f3\u06f0 \u062f\u0631\u0635\u062f)\u060c \u067e\u0633\u062a\u0627\u0646 (\u06f2\u06f0 \u062a\u0627 \u06f3\u06f0 \u062f\u0631\u0635\u062f) \u0648 \u0622\u0646\u062f\u0648\u0645\u062a\u0631\u060c \u0648 \u0634\u0648\u0627\u0647\u062f \u0645\u062a\u0648\u0633\u0637 \u0628\u0631\u0627\u06cc \u0686\u0646\u062f \u0633\u0631\u0637\u0627\u0646 \u062f\u06cc\u06af\u0631. \u062f\u0631 \u0628\u06cc\u0645\u0627\u0631\u0627\u0646\u060c \u0648\u0631\u0632\u0634 \u062e\u0633\u062a\u06af\u06cc \u0646\u0627\u0634\u06cc \u0627\u0632 \u062f\u0631\u0645\u0627\u0646 \u0631\u0627 \u06a9\u0645 \u0648 \u0628\u0642\u0627 \u0631\u0627 \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u06f7. \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0648 \u0645\u0641\u0627\u0635\u0644<\/h2>\n\n\n<p>\u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0648 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u062a\u062d\u0645\u0644 \u0648\u0632\u0646 (\u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc\u060c \u062f\u0648\u06cc\u062f\u0646\u060c \u067e\u0631\u0634) \u062a\u0631\u0627\u06a9\u0645 \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0631\u0627 \u062d\u0641\u0638 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u062e\u0637\u0631 \u0634\u06a9\u0633\u062a\u06af\u06cc \u0631\u0627 \u06a9\u0645. \u0628\u0631\u0639\u06a9\u0633 \u062a\u0635\u0648\u0631\u060c \u0648\u0631\u0632\u0634 \u0645\u0646\u0638\u0645 \u062e\u0637\u0631 \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0631\u0627 <strong>\u0632\u06cc\u0627\u062f \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f<\/strong>\u061b \u0639\u0636\u0644\u0647\u200c\u06cc \u0642\u0648\u06cc \u0627\u0637\u0631\u0627\u0641 \u0645\u0641\u0635\u0644\u060c \u0627\u0632 \u0622\u0646 \u0645\u062d\u0627\u0641\u0638\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u06f8. \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc: \u0627\u062b\u0631 \u0645\u0633\u062a\u0642\u0644<\/h2>\n\n\n<p>\u0645\u062a\u0627\u0622\u0646\u0627\u0644\u06cc\u0632 \u0645\u0648\u0645\u0627 (\u06f2\u06f0\u06f2\u06f2) \u062f\u0631 BJSM: \u0641\u0642\u0637 <strong>\u06f3\u06f0 \u062a\u0627 \u06f6\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u0647\u0641\u062a\u0647<\/strong> \u0628\u0627 \u06f1\u06f0 \u062a\u0627 \u06f1\u06f7 \u062f\u0631\u0635\u062f \u06a9\u0627\u0647\u0634 \u0645\u0631\u06af\u200c\u0648\u0645\u06cc\u0631 \u06a9\u0644\u060c \u0628\u06cc\u0645\u0627\u0631\u06cc \u0642\u0644\u0628\u06cc\u060c \u0633\u0631\u0637\u0627\u0646 \u0648 \u062f\u06cc\u0627\u0628\u062a \u0647\u0645\u0631\u0627\u0647 \u0627\u0633\u062a \u2014 \u0645\u0633\u062a\u0642\u0644 \u0627\u0632 \u0641\u0639\u0627\u0644\u06cc\u062a \u0647\u0648\u0627\u0632\u06cc. \u062a\u0631\u06a9\u06cc\u0628 \u0647\u0631 \u062f\u0648\u060c \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0633\u0648\u062f.<\/p>\n\n<section class=\"vk-grid vk-grid--cols-3\"><h2 class=\"vk-grid__heading\">\u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647\u200c\u06cc \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u0647\u0631 \u0633\u0646\u06cc<\/h2><div class=\"vk-grid__items\"><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"B3ynX\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/dumbbell-goblet-squat\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u06af\u0627\u0628\u0644\u062a \u062f\u0645\u0628\u0644\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u0627\u0633\u06a9\u0648\u0627\u062a \u06af\u0627\u0628\u0644\u062a \u062f\u0645\u0628\u0644<\/span><span class=\"vk-card__meta\">\u062f\u0645\u0628\u0644\u200c\u0647\u0627<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"XP9w3\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/glute-bridge\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u067e\u0644 \u0628\u0627\u0633\u0646\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u067e\u0644 \u0628\u0627\u0633\u0646<\/span><span class=\"vk-card__meta\">\u0648\u0632\u0646 \u0628\u062f\u0646<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"XAnR3\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/push-up\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc<\/span><span class=\"vk-card__meta\">\u0648\u0632\u0646 \u0628\u062f\u0646<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"X5WNX\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/forearm-plank\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u067e\u0644\u0627\u0646\u06a9 \u0633\u0627\u0639\u062f\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u067e\u0644\u0627\u0646\u06a9 \u0633\u0627\u0639\u062f<\/span><span class=\"vk-card__meta\">\u0648\u0632\u0646 \u0628\u062f\u0646<\/span><\/span><\/a><\/article><\/div><\/section>\n\n<h2 class=\"wp-block-heading\">\u06f9. \u062e\u0648\u0627\u0628<\/h2>\n\n\n<p>\u0648\u0631\u0632\u0634 \u0645\u0646\u0638\u0645 \u0632\u0645\u0627\u0646 \u0628\u0647 \u062e\u0648\u0627\u0628 \u0631\u0641\u062a\u0646 \u0631\u0627 \u06a9\u0648\u062a\u0627\u0647\u060c \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 \u0631\u0627 \u0637\u0648\u0644\u0627\u0646\u06cc\u060c \u0648 \u06a9\u06cc\u0641\u06cc\u062a \u06a9\u0644\u06cc \u0631\u0627 \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0631\u0627\u06cc \u0628\u06cc\u200c\u062e\u0648\u0627\u0628\u06cc \u062e\u0641\u06cc\u0641 \u062a\u0627 \u0645\u062a\u0648\u0633\u0637\u060c \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06cc \u0645\u062f\u0627\u062e\u0644\u0627\u062a \u0631\u0641\u062a\u0627\u0631\u06cc \u0645\u0624\u062b\u0631 \u0627\u0633\u062a.<\/p>\n\n<div class=\"vk-grid vk-grid--cols-3\"><div class=\"vk-grid__items\"><article class=\"vk-card vk-card--article\"><a class=\"vk-card__link\" href=\"https:\/\/varzeshkar.com\/blog\/%d8%ae%d9%88%d8%a7%d8%a8-%d9%88-%d9%88%d8%b1%d8%b2%d8%b4\/\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/blog\/uploads\/2026\/09\/2d5b02bdd25f423d9c8e1ee5f619fb8d-768x768.webp\" alt=\"\u062e\u0648\u0627\u0628 \u0648 \u0648\u0631\u0632\u0634: \u0686\u0631\u0627 \u062e\u0648\u0627\u0628 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u00ab\u0645\u06a9\u0645\u0644\u00bb \u0627\u0633\u062a \u0648 \u06f1\u06f0 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0628\u0631\u0627\u06cc \u062e\u0648\u0627\u0628 \u0628\u0647\u062a\u0631\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062e\u0648\u0627\u0628<\/span><span class=\"vk-card__title\">\u062e\u0648\u0627\u0628 \u0648 \u0648\u0631\u0632\u0634: \u0686\u0631\u0627 \u062e\u0648\u0627\u0628 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u00ab\u0645\u06a9\u0645\u0644\u00bb \u0627\u0633\u062a \u0648 \u06f1\u06f0 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0628\u0631\u0627\u06cc \u062e\u0648\u0627\u0628 \u0628\u0647\u062a\u0631<\/span><span class=\"vk-card__meta\">\u06f3\u06f1 \u0634\u0647\u0631\u06cc\u0648\u0631 \u06f1\u06f4\u06f0\u06f5<\/span><\/span><\/a><\/article><\/div><\/div>\n\n<h2 class=\"wp-block-heading\">\u06f1\u06f0. \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc<\/h2>\n\n\n<p>\u0641\u0639\u0627\u0644\u06cc\u062a \u0645\u062a\u0648\u0633\u0637 \u0645\u0646\u0638\u0645\u060c \u0639\u0641\u0648\u0646\u062a\u200c\u0647\u0627\u06cc \u062a\u0646\u0641\u0633\u06cc \u0631\u0627 \u06a9\u0645 \u0648 \u067e\u0627\u0633\u062e \u0628\u0647 \u0648\u0627\u06a9\u0633\u0646 \u0631\u0627 \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. (\u062a\u0645\u0631\u06cc\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0633\u0646\u06af\u06cc\u0646 \u0648 \u0637\u0648\u0644\u0627\u0646\u06cc\u060c \u0645\u0648\u0642\u062a\u0627\u064b \u0628\u0631\u0639\u06a9\u0633 \u0639\u0645\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f \u2014 \u00ab\u067e\u0646\u062c\u0631\u0647\u200c\u06cc \u0628\u0627\u0632\u00bb \u0686\u0646\u062f \u0633\u0627\u0639\u062a\u0647.)<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u062d\u062f\u0627\u0642\u0644 \u062f\u0648\u0632 \u0645\u0624\u062b\u0631<\/h2>\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0647\u062f\u0641<\/th><th>\u062d\u062f\u0627\u0642\u0644 \u0647\u0641\u062a\u06af\u06cc<\/th><\/tr><\/thead><tbody><tr><td>\u06a9\u0627\u0647\u0634 \u0645\u0639\u0646\u06cc\u200c\u062f\u0627\u0631 \u0645\u0631\u06af\u200c\u0648\u0645\u06cc\u0631<\/td><td>\u06f7\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0633\u0631\u06cc\u0639 (\u062d\u062f\u0648\u062f \u06f1\u06f1 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0631 \u0631\u0648\u0632)<\/td><\/tr><tr><td>\u062a\u0648\u0635\u06cc\u0647\u200c\u06cc WHO \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a<\/td><td>\u06f1\u06f5\u06f0 \u062a\u0627 \u06f3\u06f0\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0645\u062a\u0648\u0633\u0637 + \u06f2 \u062c\u0644\u0633\u0647 \u0642\u062f\u0631\u062a\u06cc<\/td><\/tr><tr><td>\u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0633\u0648\u062f<\/td><td>\u06f3\u06f0\u06f0 \u062a\u0627 \u06f6\u06f0\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0645\u062a\u0648\u0633\u0637\u061b \u0628\u0639\u062f \u0627\u0632 \u0622\u0646 \u0633\u0648\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<p>\u067e\u06cc\u0627\u0645 \u0645\u0647\u0645: \u0645\u0646\u062d\u0646\u06cc \u062f\u0648\u0632-\u067e\u0627\u0633\u062e \u062f\u0631 \u0627\u0628\u062a\u062f\u0627 \u062e\u06cc\u0644\u06cc \u062a\u0646\u062f \u0627\u0633\u062a. <strong>\u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0641\u0627\u06cc\u062f\u0647\u060c \u0627\u0632 \u0635\u0641\u0631 \u0628\u0647 \u06f1\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0631 \u0631\u0648\u0632 \u0627\u0633\u062a.<\/strong> \u0644\u0627\u0632\u0645 \u0646\u06cc\u0633\u062a \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0628\u0627\u0634\u06cc \u062a\u0627 \u0633\u0648\u062f \u0628\u0628\u0631\u06cc.<\/p>\n\n<div class=\"vk-grid vk-grid--cols-3\"><div class=\"vk-grid__items\"><article class=\"vk-card vk-card--article\"><a class=\"vk-card__link\" href=\"https:\/\/varzeshkar.com\/blog\/%d8%b4%d8%b1%d9%88%d8%b9-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d9%87%d8%a7\/\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/blog\/uploads\/2026\/09\/67bc2c17976848998bda8f0df32c5107-768x511.webp\" alt=\"\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627: \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u06a9\u0627\u0645\u0644 \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634<\/span><span class=\"vk-card__title\">\u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627: \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u06a9\u0627\u0645\u0644 \u06f4 \u0647\u0641\u062a\u0647\u200c\u06cc \u0627\u0648\u0644<\/span><span class=\"vk-card__meta\">\u06f3\u06f1 \u0634\u0647\u0631\u06cc\u0648\u0631 \u06f1\u06f4\u06f0\u06f5<\/span><\/span><\/a><\/article><\/div><\/div>\n\n<h2 class=\"wp-block-heading\">\u0686\u0637\u0648\u0631 \u0634\u0631\u0648\u0639 \u06a9\u0646\u0645 \u0627\u06af\u0631 \u0633\u0627\u0644\u200c\u0647\u0627\u0633\u062a \u0648\u0631\u0632\u0634 \u0646\u06a9\u0631\u062f\u0647\u200c\u0627\u0645\u061f<\/h2>\n\n\n<ol class=\"wp-block-list\">\n<li>\u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647\u060c \u06f5 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647. \u0647\u0641\u062a\u0647\u200c\u0627\u06cc \u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646.<\/li>\n\n\n<li>\u0628\u0639\u062f \u0627\u0632 \u06f4 \u0647\u0641\u062a\u0647\u060c \u062f\u0648 \u062c\u0644\u0633\u0647\u200c\u06cc \u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc \u062d\u0631\u06a9\u0627\u062a \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646 (\u0627\u0633\u06a9\u0648\u0627\u062a\u060c \u0634\u0646\u0627\u06cc \u062f\u06cc\u0648\u0627\u0631\u060c \u067e\u0644 \u0628\u0627\u0633\u0646\u060c \u067e\u0644\u0627\u0646\u06a9).<\/li>\n\n\n<li>\u0627\u06af\u0631 \u0628\u06cc\u0645\u0627\u0631\u06cc \u0632\u0645\u06cc\u0646\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u06cc (\u0642\u0644\u0628\u06cc\u060c \u0641\u0634\u0627\u0631 \u062e\u0648\u0646\u060c \u062f\u06cc\u0627\u0628\u062a\u060c \u0645\u0641\u0635\u0644\u06cc)\u060c \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u0628\u0627 \u067e\u0632\u0634\u06a9 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646. \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0622\u0645\u0648\u0632\u0634\u06cc \u0627\u0633\u062a.<\/li>\n\n<\/ol>\n\n<div class=\"vk-single\"><article class=\"vk-card vk-card--program\" data-vk-type=\"program\" data-vk-id=\"XW663\"><a class=\"vk-card__link\" href=\"\/hub\/workout\/XW663-beginner-fitness-start\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/images\/programs\/cover\/67bc2c17976848998bda8f0df32c5107\" alt=\"\u0634\u0631\u0648\u0639 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/span><span class=\"vk-card__title\">\u0634\u0631\u0648\u0639 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627<\/span><span class=\"vk-card__meta\">\u062a\u0631\u06a9\u06cc\u0628\u06cc \u00b7 \u0645\u0628\u062a\u062f\u06cc \u00b7 3 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647<\/span><\/span><\/a><\/article><\/div>\n<aside class=\"vk-cta\" data-vk-type=\"feature\" data-vk-id=\"download\"><div class=\"vk-cta__body\"><p class=\"vk-cta__title\">\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 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\u0628\u0631\u062f\u0627\u0631\u06cc.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u06af\u0631 \u0648\u0631\u0632\u0634 \u06cc\u06a9 \u0642\u0631\u0635 \u0628\u0648\u062f\u060c \u067e\u0631\u062a\u062c\u0648\u06cc\u0632\u062a\u0631\u06cc\u0646 \u062f\u0627\u0631\u0648\u06cc \u062a\u0627\u0631\u06cc\u062e \u0645\u06cc\u200c\u0634\u062f: \u06a9\u0627\u0647\u0634 \u0645\u0631\u06af\u200c\u0648\u0645\u06cc\u0631\u060c \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u062f\u06cc\u0627\u0628\u062a \u0648 \u0633\u0631\u0637\u0627\u0646\u060c \u062f\u0631\u0645\u0627\u0646 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc\u060c \u0645\u062d\u0627\u0641\u0638\u062a \u0627\u0632 \u0645\u063a\u0632 \u2014 \u0628\u062f\u0648\u0646 \u0639\u0648\u0627\u0631\u0636 \u062c\u062f\u06cc \u0648 \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0631\u0627\u06cc\u06af\u0627\u0646. \u0645\u0631\u0648\u0631 \u0646\u0638\u0627\u0645\u200c\u0645\u0646\u062f\u0650 \u0645\u0631\u0648\u0631\u0647\u0627\u06cc \u0648\u0627\u0631\u0628\u0631\u062a\u0648\u0646 \u0648 \u0628\u0631\u062f\u06cc\u0646 (\u06f2\u06f0\u06f1\u06f7) \u0627\u06cc\u0646 \u0641\u0648\u0627\u06cc\u062f \u0631\u0627 \u062f\u0631 \u0628\u06cc\u0634 \u0627\u0632 \u06f2\u06f5 \u0628\u06cc\u0645\u0627\u0631\u06cc \u0645\u0632\u0645\u0646 \u062a\u0623\u06cc\u06cc\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u06f1\u06f0 \u0645\u0648\u0631\u062f \u0645\u0647\u0645 \u0631\u0627 \u0628\u0627 \u0639\u062f\u062f \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":71,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_vk_reviewer":0,"_vk_reviewed_at":"","_vk_sources":[{"title":"WHO \u2014 Physical activity fact sheet","url":"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity"},{"title":"Warburton & Bredin 2017 \u2014 Health benefits of physical activity: a systematic review of current systematic reviews","url":"https:\/\/pubmed.ncbi.nlm.nih.gov\/28708630\/"},{"title":"Schuch et al. 2016 \u2014 Exercise as a treatment for depression: a meta-analysis adjusting for publication bias","url":"https:\/\/pubmed.ncbi.nlm.nih.gov\/26978184\/"},{"title":"Momma et al. 2022 \u2014 Muscle-strengthening activities and risk of mortality and major diseases (meta-analysis, BJSM)","url":"https:\/\/bjsm.bmj.com\/content\/56\/13\/755"}],"footnotes":""},"categories":[23],"tags":[],"vk_goal":[32],"vk_level":[33],"vk_city":[],"class_list":["post-70","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise-health","vk_goal-health","vk_level-beginner"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0641\u0648\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc 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