{"id":3831,"date":"2025-09-02T11:16:53","date_gmt":"2025-09-02T11:16:53","guid":{"rendered":"https:\/\/demo.materiamedica.net\/demo27\/?p=3831"},"modified":"2025-08-02T11:21:52","modified_gmt":"2025-08-02T11:21:52","slug":"%e0%a6%98%e0%a6%b0%e0%a7%8b%e0%a6%af%e0%a6%bc%e0%a6%be-%e0%a6%89%e0%a6%aa%e0%a6%be%e0%a6%af%e0%a6%bc%e0%a7%87-%e0%a6%aa%e0%a7%87%e0%a6%9f%e0%a7%87%e0%a6%b0-%e0%a6%9a%e0%a6%b0%e0%a7%8d%e0%a6%ac","status":"publish","type":"post","link":"https:\/\/demo.materiamedica.net\/demo27\/%e0%a6%98%e0%a6%b0%e0%a7%8b%e0%a6%af%e0%a6%bc%e0%a6%be-%e0%a6%89%e0%a6%aa%e0%a6%be%e0%a6%af%e0%a6%bc%e0%a7%87-%e0%a6%aa%e0%a7%87%e0%a6%9f%e0%a7%87%e0%a6%b0-%e0%a6%9a%e0%a6%b0%e0%a7%8d%e0%a6%ac\/","title":{"rendered":"\u0998\u09b0\u09cb\u09af\u09bc\u09be \u0989\u09aa\u09be\u09af\u09bc\u09c7 \u09aa\u09c7\u099f\u09c7\u09b0 \u099a\u09b0\u09cd\u09ac\u09bf \u0995\u09ae\u09be\u09a8\u09cb\u09b0 \u0995\u09be\u09b0\u09cd\u09af\u0995\u09b0\u09c0 \u09ab\u09bf\u099f\u09a8\u09c7\u09b8 \u09b0\u09c1\u099f\u09bf\u09a8"},"content":{"rendered":"<p dir=\"ltr\" data-pm-slice=\"1 1 []\">\u09aa\u09c7\u099f\u09c7\u09b0 \u099a\u09b0\u09cd\u09ac\u09bf \u0995\u09ae\u09be\u09a8\u09cb\u09b0 \u099c\u09a8\u09cd\u09af \u09a8\u09bf\u09af\u09bc\u09ae\u09bf\u09a4 \u09ac\u09cd\u09af\u09be\u09af\u09bc\u09be\u09ae, \u09b8\u09a0\u09bf\u0995 \u0996\u09be\u09a6\u09cd\u09af\u09be\u09ad\u09cd\u09af\u09be\u09b8 \u098f\u09ac\u0982 \u099c\u09c0\u09ac\u09a8\u09af\u09be\u09a4\u09cd\u09b0\u09be\u09af\u09bc \u09aa\u09b0\u09bf\u09ac\u09b0\u09cd\u09a4\u09a8 \u099c\u09b0\u09c1\u09b0\u09bf\u0964 \u098f\u0987 \u09ab\u09bf\u099f\u09a8\u09c7\u09b8 \u09b0\u09c1\u099f\u09bf\u09a8\u099f\u09bf \u0998\u09b0\u09c7 \u0995\u09b0\u09be \u09af\u09be\u09af\u09bc \u098f\u09ac\u0982 \u098f\u099f\u09bf \u09b8\u09b9\u099c, \u0995\u09be\u09b0\u09cd\u09af\u0995\u09b0\u09c0 \u098f\u09ac\u0982 \u09ac\u09be\u0999\u09be\u09b2\u09bf \u099c\u09c0\u09ac\u09a8\u09af\u09be\u09a4\u09cd\u09b0\u09be\u09b0 \u09b8\u0999\u09cd\u0997\u09c7 \u09ae\u09be\u09a8\u09be\u09a8\u09b8\u0987\u0964 \u09aa\u09cd\u09b0\u09a4\u09bf\u09a6\u09bf\u09a8 \u09ae\u09be\u09a4\u09cd\u09b0 \u09e9\u09e6-\u09ea\u09e6 \u09ae\u09bf\u09a8\u09bf\u099f \u09b8\u09ae\u09af\u09bc \u09a6\u09bf\u09af\u09bc\u09c7 \u0986\u09aa\u09a8\u09bf \u09aa\u09c7\u099f\u09c7\u09b0 \u099a\u09b0\u09cd\u09ac\u09bf \u0995\u09ae\u09be\u09a4\u09c7 \u09aa\u09be\u09b0\u09c7\u09a8\u0964 \u09b6\u09c1\u09b0\u09c1 \u0995\u09b0\u09be\u09b0 \u0986\u0997\u09c7 \u098f\u0995\u099c\u09a8 \u09a1\u09be\u0995\u09cd\u09a4\u09be\u09b0 \u09ac\u09be \u09ab\u09bf\u099f\u09a8\u09c7\u09b8 \u09ac\u09bf\u09b6\u09c7\u09b7\u099c\u09cd\u099e\u09c7\u09b0 \u09aa\u09b0\u09be\u09ae\u09b0\u09cd\u09b6 \u09a8\u09bf\u09a8, \u09ac\u09bf\u09b6\u09c7\u09b7 \u0995\u09b0\u09c7 \u09af\u09a6\u09bf \u0986\u09aa\u09a8\u09be\u09b0 \u0995\u09cb\u09a8\u09cb \u09b6\u09be\u09b0\u09c0\u09b0\u09bf\u0995 \u09b8\u09ae\u09b8\u09cd\u09af\u09be \u09a5\u09be\u0995\u09c7\u0964<\/p>\n<h2 dir=\"ltr\">\u09a6\u09c8\u09a8\u09bf\u0995 \u09ab\u09bf\u099f\u09a8\u09c7\u09b8 \u09b0\u09c1\u099f\u09bf\u09a8 (\u09ed \u09a6\u09bf\u09a8\u09c7\u09b0 \u09aa\u09b0\u09bf\u0995\u09b2\u09cd\u09aa\u09a8\u09be)<\/h2>\n<h3 dir=\"ltr\">\u09aa\u09cd\u09b0\u09a4\u09bf\u09a6\u09bf\u09a8\u09c7\u09b0 \u09aa\u09cd\u09b0\u09b8\u09cd\u09a4\u09c1\u09a4\u09bf<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>\u0989\u09b7\u09cd\u09a3\u09a4\u09be \u09ac\u09be\u09a1\u09bc\u09be\u09a8 (Warm-up, \u09eb-\u09ed \u09ae\u09bf\u09a8\u09bf\u099f):<\/strong> \u09b9\u09be\u09b2\u0995\u09be \u099c\u0997\u09bf\u0982 (\u0998\u09b0\u09c7\u09b0 \u09ae\u09a7\u09cd\u09af\u09c7), \u099c\u09be\u09ae\u09cd\u09aa\u09bf\u0982 \u099c\u09cd\u09af\u09be\u0995 \u09ac\u09be \u09b9\u09be\u0987 \u09a8\u09bf\u09b8 (High Knees) \u0995\u09b0\u09c1\u09a8\u0964 \u098f\u099f\u09bf \u09aa\u09c7\u09b6\u09bf \u0997\u09b0\u09ae \u0995\u09b0\u09ac\u09c7 \u098f\u09ac\u0982 \u0987\u09a8\u099c\u09c1\u09b0\u09bf\u09b0 \u099d\u09c1\u0981\u0995\u09bf \u0995\u09ae\u09be\u09ac\u09c7\u0964<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09aa\u09cd\u09b0\u09af\u09bc\u09cb\u099c\u09a8\u09c0\u09af\u09bc \u09b8\u09b0\u099e\u09cd\u099c\u09be\u09ae:<\/strong> \u0995\u09cb\u09a8\u09cb \u09b8\u09b0\u099e\u09cd\u099c\u09be\u09ae\u09c7\u09b0 \u09aa\u09cd\u09b0\u09af\u09bc\u09cb\u099c\u09a8 \u09a8\u09c7\u0987\u0964 \u09b6\u09c1\u09a7\u09c1 \u098f\u0995\u099f\u09bf \u09ae\u09cd\u09af\u09be\u099f \u09ac\u09be \u0995\u09be\u09b0\u09cd\u09aa\u09c7\u099f, \u0986\u09b0\u09be\u09ae\u09a6\u09be\u09af\u09bc\u0995 \u099c\u09c1\u09a4\u09cb \u098f\u09ac\u0982 \u09aa\u09be\u09a8\u09bf\u09b0 \u09ac\u09cb\u09a4\u09b2 \u09b0\u09be\u0996\u09c1\u09a8\u0964<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09aa\u09be\u09a8\u09bf \u09aa\u09be\u09a8:<\/strong> \u09ac\u09cd\u09af\u09be\u09af\u09bc\u09be\u09ae\u09c7\u09b0 \u0986\u0997\u09c7, \u09b8\u09ae\u09af\u09bc \u098f\u09ac\u0982 \u09aa\u09b0\u09c7 \u09aa\u09b0\u09cd\u09af\u09be\u09aa\u09cd\u09a4 \u09aa\u09be\u09a8\u09bf \u09aa\u09be\u09a8 \u0995\u09b0\u09c1\u09a8\u0964<\/p>\n<\/li>\n<\/ul>\n<hr \/>\n<h2 dir=\"ltr\">\u09a6\u09bf\u09a8 \u09e7: \u0995\u09be\u09b0\u09cd\u09a1\u09bf\u0993 \u0993 \u0995\u09cb\u09b0 \u09b8\u09cd\u099f\u09cd\u09b0\u09c7\u0982\u09a5<\/h2>\n<p dir=\"ltr\"><strong>\u09b2\u0995\u09cd\u09b7\u09cd\u09af:<\/strong> \u09aa\u09c7\u099f\u09c7\u09b0 \u099a\u09b0\u09cd\u09ac\u09bf \u09aa\u09cb\u09a1\u09bc\u09be\u09a8\u09cb \u098f\u09ac\u0982 \u0995\u09cb\u09b0 \u09aa\u09c7\u09b6\u09bf \u09b6\u0995\u09cd\u09a4 \u0995\u09b0\u09be\u0964<br \/>\n<strong>\u09ac\u09cd\u09af\u09be\u09af\u09bc\u09be\u09ae (\u09e9\u09e6 \u09ae\u09bf\u09a8\u09bf\u099f):<\/strong><\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>\u099c\u09be\u09ae\u09cd\u09aa\u09bf\u0982 \u099c\u09cd\u09af\u09be\u0995 (Jumping Jacks)<\/strong> &#8211; \u09e9 \u09ae\u09bf\u09a8\u09bf\u099f (\u09e9 \u09b8\u09c7\u099f, \u09e7 \u09ae\u09bf\u09a8\u09bf\u099f \u0995\u09b0\u09c7)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09aa\u09cd\u09b2\u09cd\u09af\u09be\u0999\u09cd\u0995 (Plank)<\/strong> &#8211; \u09e9\u09e6 \u09b8\u09c7\u0995\u09c7\u09a8\u09cd\u09a1 (\u09e9 \u09b8\u09c7\u099f, \u09e7\u09eb \u09b8\u09c7\u0995\u09c7\u09a8\u09cd\u09a1 \u09ac\u09bf\u09b6\u09cd\u09b0\u09be\u09ae)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09ac\u09be\u0987\u09b8\u09be\u0987\u0995\u09c7\u09b2 \u0995\u09cd\u09b0\u09be\u099e\u09cd\u099a (Bicycle Crunches)<\/strong> &#8211; \u09e7\u09eb \u09ac\u09be\u09b0 (\u09e9 \u09b8\u09c7\u099f, \u09aa\u09cd\u09b0\u09a4\u09bf \u09aa\u09be\u09b6\u09c7 \u09e7\u09eb)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09ae\u09be\u0989\u09a8\u09cd\u099f\u09c7\u09a8 \u0995\u09cd\u09b2\u09be\u0987\u09ae\u09cd\u09ac\u09be\u09b0 (Mountain Climbers)<\/strong> &#8211; \u09e9\u09e6 \u09b8\u09c7\u0995\u09c7\u09a8\u09cd\u09a1 (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09b9\u09be\u0987 \u09a8\u09bf\u09b8 (High Knees)<\/strong> &#8211; \u09e7 \u09ae\u09bf\u09a8\u09bf\u099f (\u09e8 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><strong>\u09b6\u09c7\u09b7\u09c7 (\u09eb \u09ae\u09bf\u09a8\u09bf\u099f):<\/strong> \u09b9\u09be\u09b2\u0995\u09be \u09b8\u09cd\u099f\u09cd\u09b0\u09c7\u099a\u09bf\u0982 (\u09aa\u09be, \u0995\u09cb\u09ae\u09b0 \u0993 \u09b9\u09be\u09a4\u09c7\u09b0 \u09ac\u09cd\u09af\u09be\u09af\u09bc\u09be\u09ae)\u0964<\/p>\n<hr \/>\n<h2 dir=\"ltr\">\u09a6\u09bf\u09a8 \u09e8: \u09ab\u09c1\u09b2 \u09ac\u09a1\u09bf \u0993\u09af\u09bc\u09be\u09b0\u09cd\u0995\u0986\u0989\u099f<\/h2>\n<p dir=\"ltr\"><strong>\u09b2\u0995\u09cd\u09b7\u09cd\u09af:<\/strong> \u09aa\u09c1\u09b0\u09cb \u09b6\u09b0\u09c0\u09b0\u09c7\u09b0 \u099a\u09b0\u09cd\u09ac\u09bf \u0995\u09ae\u09be\u09a8\u09cb \u098f\u09ac\u0982 \u09ae\u09c7\u099f\u09be\u09ac\u09b2\u09bf\u099c\u09ae \u09ac\u09be\u09a1\u09bc\u09be\u09a8\u09cb\u0964<br \/>\n<strong>\u09ac\u09cd\u09af\u09be\u09af\u09bc\u09be\u09ae (\u09e9\u09e6 \u09ae\u09bf\u09a8\u09bf\u099f):<\/strong><\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>\u09b8\u09cd\u0995\u09cb\u09af\u09bc\u09be\u099f (Squats)<\/strong> &#8211; \u09e7\u09eb \u09ac\u09be\u09b0 (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09aa\u09c1\u09b6-\u0986\u09aa (Push-ups)<\/strong> &#8211; \u09e7\u09e6 \u09ac\u09be\u09b0 (\u09e9 \u09b8\u09c7\u099f, \u09b9\u09be\u0981\u099f\u09c1\u09a4\u09c7 \u09ad\u09b0 \u09a6\u09bf\u09af\u09bc\u09c7 \u0995\u09b0\u09a4\u09c7 \u09aa\u09be\u09b0\u09c7\u09a8)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09b2\u09c7\u0997 \u09b0\u09c7\u0987\u099c (Leg Raises)<\/strong> &#8211; \u09e7\u09eb \u09ac\u09be\u09b0 (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09ac\u09be\u09b0\u09cd\u09aa\u09bf (Burpees)<\/strong> &#8211; \u09e7\u09e6 \u09ac\u09be\u09b0 (\u09e8 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09b8\u09be\u0987\u09a1 \u09aa\u09cd\u09b2\u09cd\u09af\u09be\u0999\u09cd\u0995 (Side Plank)<\/strong> &#8211; \u09e8\u09e6 \u09b8\u09c7\u0995\u09c7\u09a8\u09cd\u09a1 \u09aa\u09cd\u09b0\u09a4\u09bf \u09aa\u09be\u09b6\u09c7 (\u09e8 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><strong>\u09b6\u09c7\u09b7\u09c7 (\u09eb \u09ae\u09bf\u09a8\u09bf\u099f):<\/strong> \u0995\u09cb\u09ae\u09b0 \u0998\u09cb\u09b0\u09be\u09a8\u09cb \u098f\u09ac\u0982 \u0997\u09ad\u09c0\u09b0 \u09b6\u09cd\u09ac\u09be\u09b8\u09c7\u09b0 \u09ac\u09cd\u09af\u09be\u09af\u09bc\u09be\u09ae\u0964<\/p>\n<hr \/>\n<h2 dir=\"ltr\">\u09a6\u09bf\u09a8 \u09e9: \u0995\u09be\u09b0\u09cd\u09a1\u09bf\u0993 \u09ab\u09cb\u0995\u09be\u09b8<\/h2>\n<p dir=\"ltr\"><strong>\u09b2\u0995\u09cd\u09b7\u09cd\u09af:<\/strong> \u09b9\u09c3\u09a6\u09b8\u09cd\u09aa\u09a8\u09cd\u09a6\u09a8 \u09ac\u09be\u09a1\u09bc\u09bf\u09af\u09bc\u09c7 \u099a\u09b0\u09cd\u09ac\u09bf \u09aa\u09cb\u09a1\u09bc\u09be\u09a8\u09cb\u0964<br \/>\n<strong>\u09ac\u09cd\u09af\u09be\u09af\u09bc\u09be\u09ae (\u09e9\u09e6 \u09ae\u09bf\u09a8\u09bf\u099f):<\/strong><\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>\u09b8\u09cd\u09aa\u099f \u099c\u0997\u09bf\u0982 (Spot Jogging)<\/strong> &#8211; \u09e9 \u09ae\u09bf\u09a8\u09bf\u099f (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u0995\u09cd\u09b0\u09be\u099e\u09cd\u099a (Crunches)<\/strong> &#8211; \u09e7\u09eb \u09ac\u09be\u09b0 (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u099c\u09be\u09ae\u09cd\u09aa \u09b8\u09cd\u0995\u09cb\u09af\u09bc\u09be\u099f (Jump Squats)<\/strong> &#8211; \u09e7\u09e6 \u09ac\u09be\u09b0 (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09ae\u09be\u0989\u09a8\u09cd\u099f\u09c7\u09a8 \u0995\u09cd\u09b2\u09be\u0987\u09ae\u09cd\u09ac\u09be\u09b0<\/strong> &#8211; \u09e9\u09e6 \u09b8\u09c7\u0995\u09c7\u09a8\u09cd\u09a1 (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09b9\u09be\u0987 \u09a8\u09bf\u09b8<\/strong> &#8211; \u09e7 \u09ae\u09bf\u09a8\u09bf\u099f (\u09e8 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><strong>\u09b6\u09c7\u09b7\u09c7 (\u09eb \u09ae\u09bf\u09a8\u09bf\u099f):<\/strong> \u09b9\u09be\u09b2\u0995\u09be \u09af\u09cb\u0997\u09be (\u09af\u09c7\u09ae\u09a8 \u09b6\u09bf\u09b6\u09c1 \u09ad\u0999\u09cd\u0997\u09bf \u09ac\u09be Child\u2019s Pose)\u0964<\/p>\n<hr \/>\n<h2 dir=\"ltr\">\u09a6\u09bf\u09a8 \u09ea: \u0995\u09cb\u09b0 \u0993 \u09b8\u09cd\u099f\u09cd\u09b0\u09c7\u0982\u09a5<\/h2>\n<p dir=\"ltr\"><strong>\u09b2\u0995\u09cd\u09b7\u09cd\u09af:<\/strong> \u09aa\u09c7\u099f\u09c7\u09b0 \u09aa\u09c7\u09b6\u09bf \u09b6\u0995\u09cd\u09a4 \u0995\u09b0\u09be\u0964<br \/>\n<strong>\u09ac\u09cd\u09af\u09be\u09af\u09bc\u09be\u09ae (\u09e9\u09e6 \u09ae\u09bf\u09a8\u09bf\u099f):<\/strong><\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>\u09aa\u09cd\u09b2\u09cd\u09af\u09be\u0999\u09cd\u0995<\/strong> &#8211; \u09ea\u09e6 \u09b8\u09c7\u0995\u09c7\u09a8\u09cd\u09a1 (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09b0\u09be\u09b6\u09bf\u09af\u09bc\u09be\u09a8 \u099f\u09c1\u0987\u09b8\u09cd\u099f (Russian Twists)<\/strong> &#8211; \u09e8\u09e6 \u09ac\u09be\u09b0 (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09b2\u09c7\u0997 \u09b0\u09c7\u0987\u099c<\/strong> &#8211; \u09e7\u09eb \u09ac\u09be\u09b0 (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09ac\u09be\u0987\u09b8\u09be\u0987\u0995\u09c7\u09b2 \u0995\u09cd\u09b0\u09be\u099e\u09cd\u099a<\/strong> &#8211; \u09e7\u09eb \u09ac\u09be\u09b0 (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09b8\u09cd\u0995\u09cb\u09af\u09bc\u09be\u099f<\/strong> &#8211; \u09e7\u09eb \u09ac\u09be\u09b0 (\u09e8 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><strong>\u09b6\u09c7\u09b7\u09c7 (\u09eb \u09ae\u09bf\u09a8\u09bf\u099f):<\/strong> \u0997\u09ad\u09c0\u09b0 \u09b6\u09cd\u09ac\u09be\u09b8 \u098f\u09ac\u0982 \u0995\u09cb\u09ae\u09b0\u09c7\u09b0 \u09b8\u09cd\u099f\u09cd\u09b0\u09c7\u099a\u09bf\u0982\u0964<\/p>\n<hr \/>\n<h2 dir=\"ltr\">\u09a6\u09bf\u09a8 \u09eb: \u0995\u09be\u09b0\u09cd\u09a1\u09bf\u0993 \u0993 \u09ab\u09cd\u09b2\u09c7\u0995\u09cd\u09b8\u09bf\u09ac\u09bf\u09b2\u09bf\u099f\u09bf<\/h2>\n<p dir=\"ltr\"><strong>\u09b2\u0995\u09cd\u09b7\u09cd\u09af:<\/strong> \u099a\u09b0\u09cd\u09ac\u09bf \u09aa\u09cb\u09a1\u09bc\u09be\u09a8\u09cb \u098f\u09ac\u0982 \u09b6\u09b0\u09c0\u09b0\u09c7\u09b0 \u09a8\u09ae\u09a8\u09c0\u09af\u09bc\u09a4\u09be \u09ac\u09be\u09a1\u09bc\u09be\u09a8\u09cb\u0964<br \/>\n<strong>\u09ac\u09cd\u09af\u09be\u09af\u09bc\u09be\u09ae (\u09e9\u09e6 \u09ae\u09bf\u09a8\u09bf\u099f):<\/strong><\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>\u099c\u09be\u09ae\u09cd\u09aa\u09bf\u0982 \u099c\u09cd\u09af\u09be\u0995<\/strong> &#8211; \u09e9 \u09ae\u09bf\u09a8\u09bf\u099f (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u0995\u09cd\u09b0\u09be\u099e\u09cd\u099a<\/strong> &#8211; \u09e7\u09eb \u09ac\u09be\u09b0 (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09ac\u09be\u09b0\u09cd\u09aa\u09bf<\/strong> &#8211; \u09e7\u09e6 \u09ac\u09be\u09b0 (\u09e8 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09b8\u09be\u0987\u09a1 \u09b2\u09be\u099e\u09cd\u099c (Side Lunges)<\/strong> &#8211; \u09e7\u09e6 \u09ac\u09be\u09b0 \u09aa\u09cd\u09b0\u09a4\u09bf \u09aa\u09be\u09b6\u09c7 (\u09e8 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09aa\u09cd\u09b2\u09cd\u09af\u09be\u0999\u09cd\u0995<\/strong> &#8211; \u09e9\u09e6 \u09b8\u09c7\u0995\u09c7\u09a8\u09cd\u09a1 (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><strong>\u09b6\u09c7\u09b7\u09c7 (\u09eb \u09ae\u09bf\u09a8\u09bf\u099f):<\/strong> \u09af\u09cb\u0997\u09be (\u09af\u09c7\u09ae\u09a8 \u0995\u09cb\u09ac\u09b0\u09be \u09ad\u0999\u09cd\u0997\u09bf \u09ac\u09be Cobra Pose)\u0964<\/p>\n<hr \/>\n<h2 dir=\"ltr\">\u09a6\u09bf\u09a8 \u09ec: \u09ab\u09c1\u09b2 \u09ac\u09a1\u09bf \u0993\u09af\u09bc\u09be\u09b0\u09cd\u0995\u0986\u0989\u099f<\/h2>\n<p dir=\"ltr\"><strong>\u09b2\u0995\u09cd\u09b7\u09cd\u09af:<\/strong> \u09aa\u09c1\u09b0\u09cb \u09b6\u09b0\u09c0\u09b0\u09c7\u09b0 \u099a\u09b0\u09cd\u09ac\u09bf \u0995\u09ae\u09be\u09a8\u09cb\u0964<br \/>\n<strong>\u09ac\u09cd\u09af\u09be\u09af\u09bc\u09be\u09ae (\u09e9\u09e6 \u09ae\u09bf\u09a8\u09bf\u099f):<\/strong><\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>\u09b8\u09cd\u0995\u09cb\u09af\u09bc\u09be\u099f<\/strong> &#8211; \u09e7\u09eb \u09ac\u09be\u09b0 (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09aa\u09c1\u09b6-\u0986\u09aa<\/strong> &#8211; \u09e7\u09e6 \u09ac\u09be\u09b0 (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09b2\u09c7\u0997 \u09b0\u09c7\u0987\u099c<\/strong> &#8211; \u09e7\u09eb \u09ac\u09be\u09b0 (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09ae\u09be\u0989\u09a8\u09cd\u099f\u09c7\u09a8 \u0995\u09cd\u09b2\u09be\u0987\u09ae\u09cd\u09ac\u09be\u09b0<\/strong> &#8211; \u09e9\u09e6 \u09b8\u09c7\u0995\u09c7\u09a8\u09cd\u09a1 (\u09e9 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09b8\u09be\u0987\u09a1 \u09aa\u09cd\u09b2\u09cd\u09af\u09be\u0999\u09cd\u0995<\/strong> &#8211; \u09e8\u09e6 \u09b8\u09c7\u0995\u09c7\u09a8\u09cd\u09a1 \u09aa\u09cd\u09b0\u09a4\u09bf \u09aa\u09be\u09b6\u09c7 (\u09e8 \u09b8\u09c7\u099f)<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><strong>\u09b6\u09c7\u09b7\u09c7 (\u09eb \u09ae\u09bf\u09a8\u09bf\u099f):<\/strong> \u09b9\u09be\u09b2\u0995\u09be \u09b8\u09cd\u099f\u09cd\u09b0\u09c7\u099a\u09bf\u0982\u0964<\/p>\n<hr \/>\n<h2 dir=\"ltr\">\u09a6\u09bf\u09a8 \u09ed: \u09ac\u09bf\u09b6\u09cd\u09b0\u09be\u09ae \u09ac\u09be \u09b9\u09be\u09b2\u0995\u09be \u09ac\u09cd\u09af\u09be\u09af\u09bc\u09be\u09ae<\/h2>\n<p dir=\"ltr\"><strong>\u09b2\u0995\u09cd\u09b7\u09cd\u09af:<\/strong> \u09b6\u09b0\u09c0\u09b0\u0995\u09c7 \u09ac\u09bf\u09b6\u09cd\u09b0\u09be\u09ae \u09a6\u09c7\u0993\u09af\u09bc\u09be \u098f\u09ac\u0982 \u09aa\u09c7\u09b6\u09bf \u09aa\u09c1\u09a8\u09b0\u09c1\u09a6\u09cd\u09a7\u09be\u09b0\u0964<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>\u09b9\u09be\u09b2\u0995\u09be \u09b9\u09be\u0981\u099f\u09be:<\/strong> \u09e8\u09e6-\u09e9\u09e6 \u09ae\u09bf\u09a8\u09bf\u099f \u0998\u09b0\u09c7\u09b0 \u09ac\u09be\u0987\u09b0\u09c7 \u09ac\u09be \u0998\u09b0\u09c7\u0964<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09af\u09cb\u0997\u09be \u09ac\u09be \u09b8\u09cd\u099f\u09cd\u09b0\u09c7\u099a\u09bf\u0982:<\/strong> \u09e7\u09eb \u09ae\u09bf\u09a8\u09bf\u099f (\u09af\u09c7\u09ae\u09a8 \u09b6\u09bf\u09b6\u09c1 \u09ad\u0999\u09cd\u0997\u09bf, \u0995\u09cb\u09ac\u09b0\u09be \u09ad\u0999\u09cd\u0997\u09bf)\u0964<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u0997\u09ad\u09c0\u09b0 \u09b6\u09cd\u09ac\u09be\u09b8:<\/strong> \u09eb \u09ae\u09bf\u09a8\u09bf\u099f \u09a7\u09cd\u09af\u09be\u09a8 \u09ac\u09be \u0997\u09ad\u09c0\u09b0 \u09b6\u09cd\u09ac\u09be\u09b8 \u09a8\u09c7\u0993\u09af\u09bc\u09be\u09b0 \u09ac\u09cd\u09af\u09be\u09af\u09bc\u09be\u09ae\u0964<\/p>\n<\/li>\n<\/ul>\n<hr \/>\n<h2 dir=\"ltr\">\u0997\u09c1\u09b0\u09c1\u09a4\u09cd\u09ac\u09aa\u09c2\u09b0\u09cd\u09a3 \u099f\u09bf\u09aa\u09b8<\/h2>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>\u0996\u09be\u09a6\u09cd\u09af\u09be\u09ad\u09cd\u09af\u09be\u09b8:<\/strong> \u099a\u09b0\u09cd\u09ac\u09bf \u0995\u09ae\u09be\u09a4\u09c7 \u0995\u09ae \u0995\u09cd\u09af\u09be\u09b2\u09b0\u09bf\u09b0 \u0996\u09be\u09ac\u09be\u09b0 \u0996\u09be\u09a8\u0964 \u09a4\u09c7\u09b2, \u099a\u09bf\u09a8\u09bf \u0993 \u09ab\u09be\u09b8\u09cd\u099f \u09ab\u09c1\u09a1 \u098f\u09a1\u09bc\u09bf\u09af\u09bc\u09c7 \u099a\u09b2\u09c1\u09a8\u0964 \u09ac\u09c7\u09b6\u09bf \u09b8\u09ac\u099c\u09bf, \u09ab\u09b2, \u09aa\u09cd\u09b0\u09cb\u099f\u09bf\u09a8 (\u09a1\u09bf\u09ae, \u09ae\u09be\u099b, \u09ae\u09c1\u09b0\u0997\u09bf) \u098f\u09ac\u0982 \u09ab\u09be\u0987\u09ac\u09be\u09b0 (\u0993\u099f\u09b8, \u09a1\u09be\u09b2) \u0996\u09be\u09a8\u0964<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09a8\u09bf\u09af\u09bc\u09ae\u09bf\u09a4 \u09b8\u09ae\u09af\u09bc:<\/strong> \u09aa\u09cd\u09b0\u09a4\u09bf\u09a6\u09bf\u09a8 \u098f\u0995\u0987 \u09b8\u09ae\u09af\u09bc\u09c7 \u09ac\u09cd\u09af\u09be\u09af\u09bc\u09be\u09ae \u0995\u09b0\u09c1\u09a8\u0964<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u0998\u09c1\u09ae:<\/strong> \u09aa\u09cd\u09b0\u09a4\u09bf\u09a6\u09bf\u09a8 \u09ed-\u09ee \u0998\u09a3\u09cd\u099f\u09be \u0998\u09c1\u09ae\u09be\u09a8\u0964 \u0998\u09c1\u09ae\u09c7\u09b0 \u0985\u09ad\u09be\u09ac \u099a\u09b0\u09cd\u09ac\u09bf \u0995\u09ae\u09be\u09a8\u09cb\u09b0 \u09aa\u09cd\u09b0\u0995\u09cd\u09b0\u09bf\u09af\u09bc\u09be\u0995\u09c7 \u09a7\u09c0\u09b0 \u0995\u09b0\u09c7 \u09a6\u09c7\u09af\u09bc\u0964<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09a7\u09c8\u09b0\u09cd\u09af:<\/strong> \u09ab\u09b2\u09be\u09ab\u09b2 \u09a6\u09c7\u0996\u09a4\u09c7 \u09ea-\u09ec \u09b8\u09aa\u09cd\u09a4\u09be\u09b9 \u09b8\u09ae\u09af\u09bc \u09b2\u09be\u0997\u09a4\u09c7 \u09aa\u09be\u09b0\u09c7\u0964 \u09a8\u09bf\u09af\u09bc\u09ae\u09bf\u09a4 \u099a\u09be\u09b2\u09bf\u09af\u09bc\u09c7 \u09af\u09be\u09a8\u0964<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>\u09b9\u09be\u0987\u09a1\u09cd\u09b0\u09c7\u09b6\u09a8:<\/strong> \u09a6\u09bf\u09a8\u09c7 \u09ee-\u09e7\u09e6 \u0997\u09cd\u09b2\u09be\u09b8 \u09aa\u09be\u09a8\u09bf \u09aa\u09be\u09a8 \u0995\u09b0\u09c1\u09a8\u0964<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\">\u098f\u0987 \u09b0\u09c1\u099f\u09bf\u09a8 \u09a8\u09bf\u09af\u09bc\u09ae\u09bf\u09a4 \u0985\u09a8\u09c1\u09b8\u09b0\u09a3 \u0995\u09b0\u09b2\u09c7 \u098f\u09ac\u0982 \u0996\u09be\u09a6\u09cd\u09af\u09be\u09ad\u09cd\u09af\u09be\u09b8\u09c7 \u09aa\u09b0\u09bf\u09ac\u09b0\u09cd\u09a4\u09a8 \u0986\u09a8\u09b2\u09c7 \u09aa\u09c7\u099f\u09c7\u09b0 \u099a\u09b0\u09cd\u09ac\u09bf \u0995\u09ae\u09be\u09a8\u09cb\u09b0 \u09aa\u09be\u09b6\u09be\u09aa\u09be\u09b6\u09bf \u0986\u09aa\u09a8\u09bf \u09b8\u09c1\u09b8\u09cd\u09a5 \u0993 \u09ab\u09bf\u099f \u09a5\u09be\u0995\u09ac\u09c7\u09a8\u0964 \u09b6\u09c1\u09b0\u09c1 \u0995\u09b0\u09c1\u09a8 \u098f\u09ac\u0982 \u09a8\u09bf\u099c\u09c7\u09b0 \u0989\u09a8\u09cd\u09a8\u09a4\u09bf\u09b0 \u09af\u09be\u09a4\u09cd\u09b0\u09be \u0989\u09aa\u09ad\u09cb\u0997 \u0995\u09b0\u09c1\u09a8!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u09aa\u09c7\u099f\u09c7\u09b0 \u099a\u09b0\u09cd\u09ac\u09bf \u0995\u09ae\u09be\u09a8\u09cb\u09b0 \u099c\u09a8\u09cd\u09af \u09a8\u09bf\u09af\u09bc\u09ae\u09bf\u09a4 \u09ac\u09cd\u09af\u09be\u09af\u09bc\u09be\u09ae, \u09b8\u09a0\u09bf\u0995 \u0996\u09be\u09a6\u09cd\u09af\u09be\u09ad\u09cd\u09af\u09be\u09b8 \u098f\u09ac\u0982 \u099c\u09c0\u09ac\u09a8\u09af\u09be\u09a4\u09cd\u09b0\u09be\u09af\u09bc \u09aa\u09b0\u09bf\u09ac\u09b0\u09cd\u09a4\u09a8 \u099c\u09b0\u09c1\u09b0\u09bf\u0964 \u098f\u0987 \u09ab\u09bf\u099f\u09a8\u09c7\u09b8 \u09b0\u09c1\u099f\u09bf\u09a8\u099f\u09bf \u0998\u09b0\u09c7 \u0995\u09b0\u09be \u09af\u09be\u09af\u09bc \u098f\u09ac\u0982 \u098f\u099f\u09bf &#8230; <\/p>\n<p class=\"read-more-container\"><a title=\"\u0998\u09b0\u09cb\u09af\u09bc\u09be \u0989\u09aa\u09be\u09af\u09bc\u09c7 \u09aa\u09c7\u099f\u09c7\u09b0 \u099a\u09b0\u09cd\u09ac\u09bf \u0995\u09ae\u09be\u09a8\u09cb\u09b0 \u0995\u09be\u09b0\u09cd\u09af\u0995\u09b0\u09c0 \u09ab\u09bf\u099f\u09a8\u09c7\u09b8 \u09b0\u09c1\u099f\u09bf\u09a8\" class=\"read-more button\" href=\"https:\/\/demo.materiamedica.net\/demo27\/%e0%a6%98%e0%a6%b0%e0%a7%8b%e0%a6%af%e0%a6%bc%e0%a6%be-%e0%a6%89%e0%a6%aa%e0%a6%be%e0%a6%af%e0%a6%bc%e0%a7%87-%e0%a6%aa%e0%a7%87%e0%a6%9f%e0%a7%87%e0%a6%b0-%e0%a6%9a%e0%a6%b0%e0%a7%8d%e0%a6%ac\/#more-3831\" aria-label=\"Read more about \u0998\u09b0\u09cb\u09af\u09bc\u09be \u0989\u09aa\u09be\u09af\u09bc\u09c7 \u09aa\u09c7\u099f\u09c7\u09b0 \u099a\u09b0\u09cd\u09ac\u09bf \u0995\u09ae\u09be\u09a8\u09cb\u09b0 \u0995\u09be\u09b0\u09cd\u09af\u0995\u09b0\u09c0 \u09ab\u09bf\u099f\u09a8\u09c7\u09b8 \u09b0\u09c1\u099f\u09bf\u09a8\">Know more 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