{"id":2810,"date":"2025-12-28T18:42:35","date_gmt":"2025-12-28T18:42:35","guid":{"rendered":"https:\/\/www.uaefuture.org\/?p=2810"},"modified":"2025-12-28T18:42:35","modified_gmt":"2025-12-28T18:42:35","slug":"11-%d9%82%d8%b1%d8%a7%d8%b1%d8%a7%d8%aa-%d9%84%d9%84%d9%85%d8%b4%d9%8a-%d9%8a%d8%ac%d8%a8-%d8%a7%d8%aa%d8%ae%d8%a7%d8%b0%d9%87%d8%a7-%d8%a7%d9%84%d8%a2%d9%86","status":"publish","type":"post","link":"https:\/\/www.uaefuture.org\/?p=2810","title":{"rendered":"11 \u0642\u0631\u0627\u0631\u0627\u062a \u0644\u0644\u0645\u0634\u064a \u064a\u062c\u0628 \u0627\u062a\u062e\u0627\u0630\u0647\u0627 \u0627\u0644\u0622\u0646"},"content":{"rendered":"<p> <br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2019\/12\/6-Walking-Resolutions-to-Make-Now-1024x643.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"\u0627\u0645\u0631\u0623\u062a\u0627\u0646 \u062a\u0631\u062a\u062f\u064a\u0627\u0646 \u0645\u0644\u0627\u0628\u0633 \u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u0633\u064a\u0631\u0627\u0646 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642 \u0641\u064a \u064a\u0648\u0645 \u0645\u0634\u0645\u0633\u060c \u0648\u062a\u062a\u0642\u0628\u0644\u0627\u0646 \u0642\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0647\u0645\u0627. \u062a\u0631\u062a\u062f\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0642\u0645\u064a\u0635\u064b\u0627 \u0623\u0632\u0631\u0642 \u0628\u062f\u0648\u0646 \u0623\u0643\u0645\u0627\u0645 \u0648\u0637\u0645\u0627\u0642\u064b\u0627 \u0623\u0633\u0648\u062f\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0631\u062a\u062f\u064a \u0627\u0644\u0623\u062e\u0631\u0649 \u0642\u0645\u064a\u0635\u064b\u0627 \u0623\u0633\u0648\u062f \u0628\u062f\u0648\u0646 \u0623\u0643\u0645\u0627\u0645 \u0645\u0639 \u0632\u062e\u0631\u0641\u0629 \u0648\u0631\u062f\u064a\u0629 \u0648\u0637\u0645\u0627\u0642 \u0645\u0646\u0642\u0648\u0634\u0629. \u064a\u0628\u062a\u0633\u0645 \u0643\u0644\u0627\u0647\u0645\u0627 \u0648\u064a\u0633\u062a\u0645\u062a\u0639\u0627\u0646 \u0628\u0627\u0644\u0628\u064a\u0626\u0629 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629 \u0627\u0644\u0646\u0627\u0628\u0636\u0629 \u0628\u0627\u0644\u062d\u064a\u0627\u0629. \u0645\u062f\u0648\u0646\u0629 \u0645\u0627\u064a \u0641\u064a\u062a\u0646\u0633 \u0628\u0627\u0644\" \/><\/p>\n<p><span style=\"font-weight: 400\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u064a\u0628\u062f\u0648 \u0623\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0647\u0648 \u0634\u064a\u0621 \u0633\u062a\u0628\u062f\u0623 \u0628\u0647 \u063a\u062f\u064b\u0627 (\u0623\u0648 1 \u064a\u0646\u0627\u064a\u0631)\u060c \u0641\u0642\u062f \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0623\u0645\u0648\u0631. \u0647\u0624\u0644\u0627\u0621 11 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/essential-guide-walking-steps\/\"><span style=\"font-weight: 400\">\u0627\u0644\u0645\u0634\u064a<\/span><\/a><span style=\"font-weight: 400\">  \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u0642\u0631\u0627\u0631\u0627\u062a \u0648\u0647\u064a \u0639\u0627\u062f\u0627\u062a \u0633\u062a\u0645\u0646\u062d\u0643 \u0627\u0644\u0633\u0628\u0642 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/span><\/p>\n<div class=\"ua-header shortcode numbered conform-height conform-mobile sm\">\n<div class=\"the-num conform-child\">\n<div class=\"v-center\">\n<div class=\"v-center-in\"><span>1<\/span><\/div>\n<\/div>\n<\/div>\n<h2 class=\"the-header conform-parent\">\n<div class=\"v-center\">\n<div class=\"v-center-in\">\u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u064a\u0648\u0645\u064a\u064b\u0627<\/div>\n<\/div>\n<\/h2>\n<\/div>\n<p><span style=\"font-weight: 400\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0648\u0636\u0639 \u0623\u0647\u062f\u0627\u0641 \u0646\u0628\u064a\u0644\u0629 \u0648\u063a\u064a\u0631 \u0645\u0639\u0642\u0648\u0644\u0629 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/how-to-set-smart-walking-goals\/\"><span style=\"font-weight: 400\">\u062d\u062f\u062f \u0647\u062f\u0641\u064b\u0627 \u0630\u0643\u064a\u064b\u0627<\/span><\/a><span style=\"font-weight: 400\">. \u0627\u0639\u0645\u0644 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u062f\u0629 \u0627\u0644\u0645\u0634\u064a \u0625\u0644\u0649 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/can-walking-more-help-you-lose-weight\/\"><span style=\"font-weight: 400\">\u0647\u062f\u0641 \u0645\u062d\u062f\u062f \u0632\u0645\u0646\u064a\u0627<\/span><\/a><span style=\"font-weight: 400\">\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/walking\/art-20046261\"><span style=\"font-weight: 400\">\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0645\u0631\u0627\u0636<\/span><\/a><span style=\"font-weight: 400\">, <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/walking\/art-20046261\"><span style=\"font-weight: 400\">\u062a\u062d\u0633\u064a\u0646 \u062d\u0627\u0644\u062a\u0643 \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629<\/span><\/a><span style=\"font-weight: 400\">  \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/expert-answers\/walking\/faq-20058345\"><span style=\"font-weight: 400\">\u062e\u0644\u0642 \u0627\u0644\u0639\u062c\u0632 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/span><\/a><span style=\"font-weight: 400\">. \u0628\u0639\u062f \u0628\u0636\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0639\u062f\u062f \u0645\u0631\u0627\u062a \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u0645\u0631\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b\u064b\u0627 \u0644\u0632\u064a\u0627\u062f\u0629 \u0639\u062f\u062f \u062e\u0637\u0648\u0627\u062a\u0643 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631. \u0648\u0644\u0643\u0646\u060c \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u0634\u064a\u0647\u0627\u060c \u0641\u0625\u0646 \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0627\u0644\u062f\u062e\u0648\u0644 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/span><\/p>\n<div class=\"ua-header shortcode numbered conform-height conform-mobile sm\">\n<div class=\"the-num conform-child\">\n<div class=\"v-center\">\n<div class=\"v-center-in\"><span>2<\/span><\/div>\n<\/div>\n<\/div>\n<h2 class=\"the-header conform-parent\">\n<div class=\"v-center\">\n<div class=\"v-center-in\">\u062d\u062f\u062f \u0647\u062f\u0641\u064b\u0627 \u0630\u0643\u064a\u064b\u0627 \u0644\u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646<\/div>\n<\/div>\n<\/h2>\n<\/div>\n<p><span style=\"font-weight: 400\">\u064a\u0639\u062f \u0627\u0644\u0645\u0634\u064a \u0623\u062d\u062f \u0623\u0641\u0636\u0644 (\u0648\u0623\u0633\u0647\u0644) \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/expert-answers\/walking\/faq-20058345\"><span style=\"font-weight: 400\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/span><\/a><span style=\"font-weight: 400\">. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062d\u0627\u0641\u0632\u0643\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0636\u0639 \u062e\u0637\u0629 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/set-the-right-calorie-goal-for-weight-loss\/\"><span style=\"font-weight: 400\">\u0647\u062f\u0641 \u0648\u0627\u0642\u0639\u064a \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/span><\/a><span style=\"font-weight: 400\">. \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0623\u0647\u062f\u0627\u0641 \u0623\u0635\u063a\u0631 \u064a\u0645\u0643\u0646 \u062a\u062d\u0642\u064a\u0642\u0647\u0627 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/how-to-set-smart-walking-goals\/\"><span style=\"font-weight: 400\">\u0645\u0642\u0627\u0633\u0629 \u0648\u0645\u062d\u062f\u062f\u0629 \u0632\u0645\u0646\u064a\u0627<\/span><\/a><span style=\"font-weight: 400\">\u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0647\u062f\u0641 \u0623\u0643\u0628\u0631 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0625\u0628\u0642\u0627\u0626\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0631 \u0627\u0644\u0635\u062d\u064a\u062d:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\"><strong>\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u063a\u0630\u064a\u0629:<\/strong> \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0641\u064a \u0623 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/set-the-right-calorie-goal-for-weight-loss\/\"><span style=\"font-weight: 400\">\u0646\u0642\u0635 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0647\u0645 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/span><\/a><span style=\"font-weight: 400\">\u060c \u0648\u0644\u0643\u0646\u0643 \u062a\u062d\u062a\u0627\u062c \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/ask-the-dietitian-should-i-eat-back-my-exercise-calories\/\"><span style=\"font-weight: 400\">\u0648\u0642\u0648\u062f \u062c\u0633\u0645\u0643 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/span><\/a><span style=\"font-weight: 400\">. \u0627\u0628\u062f\u0623 \u0628\u062a\u062a\u0628\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/essential-guide-to-myfitnesspal-premium\/\"><span style=\"font-weight: 400\">MyFitnessPal<\/span><\/a><span style=\"font-weight: 400\">  \u0644\u0645\u0644\u0627\u062d\u0638\u0629 \u0627\u0644\u0627\u062a\u062c\u0627\u0647\u0627\u062a \u0648\u0645\u0639\u0631\u0641\u0629 \u0623\u064a\u0646 \u064a\u0645\u0643\u0646 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u062d\u0633\u064a\u0646\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400\"><strong>\u062d\u0631\u0643 \u062c\u0633\u0645\u0643 \u064a\u0648\u0645\u064a\u0627\u064b:<\/strong> \u062d\u0627\u0648\u0644 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0623\u0634\u0643\u0627\u0644 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0647\u0627 \u0648\u0627\u062c\u0639\u0644 \u0647\u062f\u0641\u0643 \u0647\u0648 \u062a\u062d\u0631\u064a\u0643 \u062c\u0633\u0645\u0643 \u0643\u0644 \u064a\u0648\u0645. \u0648\u0644\u0627 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0645\u0631 \u0634\u062f\u064a\u062f\u064b\u0627 \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u064a\u0636\u064b\u0627 &#8211; <a style=\"font-size: revert;font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji'\" href=\"https:\/\/blog.myfitnesspal.com\/11-essential-yoga-poses-for-beginners\/\"><span>\u0627\u0644\u064a\u0648\u063a\u0627<\/span><\/a><span style=\"font-weight: 400\">  \u0648 <\/span><a style=\"font-size: revert;font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji'\" href=\"https:\/\/blog.myfitnesspal.com\/so-you-want-to-start-swimming\/\"><span>\u0633\u0628\u0627\u062d\u0629<\/span><\/a><span style=\"font-weight: 400\">  \u062a\u0639\u062a\u0628\u0631 \u0645\u0643\u0645\u0644\u0627\u062a \u0631\u0627\u0626\u0639\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0634\u064a. \u0641\u064a \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u064a \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0641\u064a\u0647\u0627 \u0627\u0644\u062e\u0631\u0648\u062c \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642\u060c \u0623 <\/span><a style=\"font-size: revert;font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji'\" href=\"https:\/\/blog.myfitnesspal.com\/quick-home-bodyweight-workout\/\"><span>\u062f\u0627\u0626\u0631\u0629 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0633\u0631\u064a\u0639\u0629<\/span><\/a><span style=\"font-weight: 400\">  \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643.<\/span><\/li>\n<\/ul>\n<div class=\"ua-header shortcode numbered conform-height conform-mobile sm\">\n<div class=\"the-num conform-child\">\n<div class=\"v-center\">\n<div class=\"v-center-in\"><span>3<\/span><\/div>\n<\/div>\n<\/div>\n<h2 class=\"the-header conform-parent\">\n<div class=\"v-center\">\n<div class=\"v-center-in\">\u0636\u0639 \u062e\u0637\u0629 \u0645\u0634\u064a \u0623\u0633\u0628\u0648\u0639\u064a\u0629<\/div>\n<\/div>\n<\/h2>\n<\/div>\n<p><span style=\"font-weight: 400\">\u0644\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062e\u0637\u0629. \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0645\u062c\u0631\u062f \u0627\u0644\u062e\u0631\u0648\u062c \u0644\u0644\u0646\u0632\u0647\u0629 \u062f\u0648\u0646 \u0623\u0646 \u062a\u0636\u0639 \u0647\u062f\u0641\u064b\u0627 \u0641\u064a \u0630\u0647\u0646\u0643\u060c \u0641\u0625\u0646 \u0648\u0636\u0639 \u062e\u0637\u0629 \u0645\u0634\u064a \u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646\u0643. \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0637\u0648\u064a\u0644\u0629\u060c <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/4-week-hiit-plan-beginners\/\"><span style=\"font-weight: 400\">\u062c\u0644\u0633\u0627\u062a \u0641\u0627\u0635\u0644\u0629 \u0623\u0642\u0635\u0631<\/span><\/a><span style=\"font-weight: 400\">\u060c \u0648\u062d\u062a\u0649 \u0639\u062f\u062f \u0642\u0644\u064a\u0644 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/essential-guide-to-strength-training\/\"><span style=\"font-weight: 400\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/span><\/a><span style=\"font-weight: 400\">  \u0623\u0648 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/how-to-find-the-best-yoga-style-for-you\/\"><span style=\"font-weight: 400\">\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u064a\u0648\u063a\u0627<\/span><\/a><span style=\"font-weight: 400\">  \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0636\u0645\u0646 \u0623\u0646\u0643 \u062a\u0642\u0648\u0645 \u0628\u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u062a\u0646\u0648\u0639\u060c \u0648\u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0646\u0642\u0627\u0637 \u0627\u0644\u0636\u0639\u0641 \u0644\u062f\u064a\u0643\u060c \u0648\u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0623\u0645\u0648\u0631 \u0645\u0645\u062a\u0639\u0629. \u0648\u0647\u0630\u0627 \u064a\u0648\u0641\u0631 \u0623\u064a\u0636\u064b\u0627 \u0637\u0631\u064a\u0642\u0629 \u0644 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/steps-per-day-to-lose-weight\/\"><span style=\"font-weight: 400\">\u062a\u062a\u0628\u0639 \u0627\u0644\u0623\u0645\u064a\u0627\u0644 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643<\/span><\/a><span style=\"font-weight: 400\">  \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0645\u0642\u0627\u0631\u0646\u0629 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639 \u0628\u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u062a\u0627\u0644\u064a \u0648\u0645\u0648\u0627\u0635\u0644\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/span><\/p>\n<div class=\"ua-header shortcode numbered conform-height conform-mobile sm\">\n<div class=\"the-num conform-child\">\n<div class=\"v-center\">\n<div class=\"v-center-in\"><span>4<\/span><\/div>\n<\/div>\n<\/div>\n<h2 class=\"the-header conform-parent\">\n<div class=\"v-center\">\n<div class=\"v-center-in\">\u0642\u0645 \u0628\u0625\u0639\u062f\u0627\u062f \u0645\u0633\u0627\u062d\u0629 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/div>\n<\/div>\n<\/h2>\n<\/div>\n<p><span style=\"font-weight: 400\">\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0638\u0647\u0631 \u0623\u0634\u064a\u0627\u0621 \u0645\u0646 \u0648\u0642\u062a \u0644\u0622\u062e\u0631 \u062a\u0645\u0646\u0639\u0643 \u0645\u0646 \u0627\u0644\u062a\u0648\u062c\u0647 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c \u0644\u0644\u0646\u0632\u0647\u0629. \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0627\u0644\u062c\u0648 \u0628\u0627\u0631\u062f\u064b\u0627 \u0647\u0630\u0627 \u0627\u0644\u0634\u062a\u0627\u0621\u060c \u0623\u0648 \u062c\u062f\u0648\u0644\u064b\u0627 \u0645\u0632\u062f\u062d\u0645\u064b\u0627 \u0645\u0639 \u0627\u0644\u0623\u0637\u0641\u0627\u0644\u060c \u064a\u0639\u062f \u0625\u0639\u062f\u0627\u062f \u0645\u0633\u0627\u062d\u0629 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u062f\u0627\u062e\u0644 \u0647\u062f\u0641\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 \u062a\u062e\u0637\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0628\u0633\u064a\u0637\u064b\u0627 \u0645\u062b\u0644 \u0628\u0633\u0627\u0637 \u0627\u0644\u064a\u0648\u063a\u0627 \u0648\u0628\u0639\u0636 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u064a\u062f\u0648\u064a\u0629 \u0623\u0648 \u0645\u0639\u0642\u062f\u064b\u0627 \u0645\u062b\u0644 \u0645\u0633\u0627\u062d\u0629 \u0645\u062e\u0635\u0635\u0629 \u0641\u064a \u0627\u0644\u0645\u0631\u0622\u0628 \u0645\u0639 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u0648 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/9-walking-videos-to-amp-up-your-calorie-burn\/\"><span style=\"font-weight: 400\">\u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0634\u064a<\/span><\/a><span style=\"font-weight: 400\">.<\/span><\/p>\n<div class=\"ua-header shortcode numbered conform-height conform-mobile sm\">\n<div class=\"the-num conform-child\">\n<div class=\"v-center\">\n<div class=\"v-center-in\"><span>5<\/span><\/div>\n<\/div>\n<\/div>\n<h2 class=\"the-header conform-parent\">\n<div class=\"v-center\">\n<div class=\"v-center-in\">\u0627\u0628\u062d\u062b \u0639\u0646 \u0635\u062f\u064a\u0642 \u064a\u0645\u0634\u064a<\/div>\n<\/div>\n<\/h2>\n<\/div>\n<p><span style=\"font-weight: 400\">\u0623 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/find-workout-buddy\/\"><span style=\"font-weight: 400\">\u0634\u0631\u064a\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062e\u0635\u0635<\/span><\/a><span style=\"font-weight: 400\">  \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u062d\u0641\u0632\u064b\u0627 \u0648\u064a\u0628\u0642\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0631 \u0627\u0644\u0635\u062d\u064a\u062d \u0641\u064a \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u0634\u0639\u0631 \u0641\u064a\u0647\u0627 \u0628\u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0625\u0646\u0647\u0627 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0643\u0648\u0646 \u0627\u062c\u062a\u0645\u0627\u0639\u064a\u064b\u0627 (\u0648\u0646\u0639\u0645\u060c \u064a\u0645\u0643\u0646\u0643 \u062d\u062a\u0649 \u0627\u0644\u0645\u0634\u064a \u0645\u0639 \u0635\u062f\u064a\u0642 \u0627\u0641\u062a\u0631\u0627\u0636\u064a\u064b\u0627). \u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u0627\u0646\u0636\u0645\u0627\u0645 \u0625\u0644\u0649 \u0646\u0627\u062f\u064a \u0627\u0644\u0645\u0634\u064a\u060c \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u0639\u0627\u0646\u0629 \u0628\u0632\u0648\u062c\u062a\u0643 \u0623\u0648 \u0635\u062f\u064a\u0642\u0643 \u0627\u0644\u0645\u0641\u0636\u0644 \u0623\u0648 \u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0623\u0633\u0631\u0629 \u0627\u0644\u0622\u062e\u0631\u064a\u0646. \u0627\u0644\u0645\u0643\u0627\u0641\u0623\u0629: \u0643\u0644\u0628\u0643 \u0645\u0647\u0645 \u0623\u064a\u0636\u064b\u0627.<\/span><\/p>\n<div class=\"ua-header shortcode numbered conform-height conform-mobile sm\">\n<div class=\"the-num conform-child\">\n<div class=\"v-center\">\n<div class=\"v-center-in\"><span>6<\/span><\/div>\n<\/div>\n<\/div>\n<h2 class=\"the-header conform-parent\">\n<div class=\"v-center\">\n<div class=\"v-center-in\">\u0642\u0645 \u0628\u0627\u0644\u0645\u0634\u064a \u0644\u0645\u0633\u0627\u0641\u0629 \u0623\u0628\u0639\u062f<\/div>\n<\/div>\n<\/h2>\n<\/div>\n<p><span style=\"font-weight: 400\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u062a\u062a\u0631\u0627\u0643\u0645 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a\u060c \u0641\u0645\u0646 \u0627\u0644\u062c\u064a\u062f \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0647\u062f\u0641 \u064a\u062f\u0641\u0639\u0643 \u0625\u0644\u0649 \u0645\u0627 \u0647\u0648 \u0623\u0628\u0639\u062f \u0645\u0645\u0627 \u062a\u0639\u062a\u0642\u062f \u0623\u0646\u0643 \u0642\u0627\u062f\u0631 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642\u0647\u060c \u0645\u062b\u0644 \u062d\u062f\u062b \u0627\u0644\u0645\u0634\u064a. \u0645\u0646 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/why-you-should-try-race-walking\/\"><span style=\"font-weight: 400\">10Ks \u0625\u0644\u0649 \u0627\u0644\u0645\u0627\u0631\u0627\u062b\u0648\u0646<\/span><\/a><span style=\"font-weight: 400\">\u060c \u0647\u0646\u0627\u0643 \u0634\u064a\u0621 \u0645\u062a\u0627\u062d \u0644\u0644\u062c\u0645\u064a\u0639.<\/span><\/p>\n<div class=\"ua-header shortcode numbered conform-height conform-mobile sm\">\n<div class=\"the-num conform-child\">\n<div class=\"v-center\">\n<div class=\"v-center-in\"><span>7<\/span><\/div>\n<\/div>\n<\/div>\n<h2 class=\"the-header conform-parent\">\n<div class=\"v-center\">\n<div class=\"v-center-in\">\u062f\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/div>\n<\/div>\n<\/h2>\n<\/div>\n<p><span style=\"font-weight: 400\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0626\u0643 \u0641\u064a \u0627\u0644\u0645\u0634\u064a \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0625\u064a\u0642\u0627\u0639\u0643 \u0648\u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0623\u0648 \u062d\u0627\u0648\u0644 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/walking-with-weight-tips\/\"><span style=\"font-weight: 400\">\u0627\u0644\u0645\u0634\u064a \u0645\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646<\/span><\/a><span style=\"font-weight: 400\">. \u0633\u0648\u0641 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u062b\u0644 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/your-9-minute-core-workout-bodyweight-only\/\"><span style=\"font-weight: 400\">\u062c\u0648\u0647\u0631<\/span><\/a><span style=\"font-weight: 400\">  \u0648 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/4-ways-walkers-can-tone-their-glutes\/\"><span style=\"font-weight: 400\">\u0627\u0644\u0645\u0624\u062e\u0631\u0629<\/span><\/a><span style=\"font-weight: 400\">  \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u0625\u0647\u0645\u0627\u0644\u0647\u0627 \u0639\u0627\u062f\u0629\u064b \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0634\u064a. \u0627\u0644\u0642\u0631\u0627\u0631 \u0627\u0644\u0630\u064a <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/11-essential-yoga-poses-for-beginners\/\"><span style=\"font-weight: 400\">\u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u064a\u0648\u063a\u0627<\/span><\/a><span style=\"font-weight: 400\">, <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/quick-home-bodyweight-workout\/\"><span style=\"font-weight: 400\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/span><\/a><span style=\"font-weight: 400\">  \u0623\u0648 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/essential-guide-to-strength-training\/\"><span style=\"font-weight: 400\">\u0636\u0631\u0628 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/span><\/a><span style=\"font-weight: 400\">  \u064a\u0633\u0627\u0639\u062f\u0643 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0644\u0644\u0645\u0634\u064a \u0648\u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/span><\/p>\n<div class=\"ua-header shortcode numbered conform-height conform-mobile sm\">\n<div class=\"the-num conform-child\">\n<div class=\"v-center\">\n<div class=\"v-center-in\"><span>8<\/span><\/div>\n<\/div>\n<\/div>\n<h2 class=\"the-header conform-parent\">\n<div class=\"v-center\">\n<div class=\"v-center-in\">\u0632\u064a\u0627\u062f\u0629 \u0648\u062a\u064a\u0631\u0629 \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0642\u0635\u064a\u0631\u0629<\/div>\n<\/div>\n<\/h2>\n<\/div>\n<p><span style=\"font-weight: 400\">\u0644\u064a\u0633 \u0643\u0644 \u0645\u0646\u0627\u062d\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u062e\u0635\u0635\u0629. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0643\u0644 \u062a\u0644\u0643 \u0642\u0635\u064a\u0631\u0629 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/is-10-minutes-of-walking-a-day-all-you-need\/\"><span style=\"font-weight: 400\">10 \u062f\u0642\u0627\u0626\u0642 \u0633\u064a\u0631\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u062f\u0627\u0645<\/span><\/a><span style=\"font-weight: 400\">  \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 \u0625\u062d\u062f\u0627\u062b \u0641\u0631\u0642 \u0643\u0628\u064a\u0631 \u0641\u064a \u0639\u062f\u062f \u062e\u0637\u0648\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u062d\u0631\u0648\u0642\u0629 \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629. \u0648\u0643\u0641\u0627\u0626\u062f\u0629 \u0625\u0636\u0627\u0641\u064a\u0629\u060c \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u0645\u0634\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0631\u0637\u0627\u0646 <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3098122\/\"><span style=\"font-weight: 400\">\u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/span><\/a><span style=\"font-weight: 400\">  \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062f\u0639\u0645 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/can-walking-more-help-you-lose-weight\/\"><span style=\"font-weight: 400\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/span><\/a><span style=\"font-weight: 400\">  \u0627\u0644\u0623\u0647\u062f\u0627\u0641. \u0643\u0644 \u0633\u0627\u0639\u062a\u064a\u0646\u060c \u0627\u062c\u0639\u0644 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0627\u0644\u0646\u0647\u0648\u0636 \u0648\u0627\u0644\u062a\u062d\u0631\u0643 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/span><\/p>\n<div class=\"ua-header shortcode numbered conform-height conform-mobile sm\">\n<div class=\"the-num conform-child\">\n<div class=\"v-center\">\n<div class=\"v-center-in\"><span>9<\/span><\/div>\n<\/div>\n<\/div>\n<h2 class=\"the-header conform-parent\">\n<div class=\"v-center\">\n<div class=\"v-center-in\">\u0627\u0630\u0647\u0628 \u0641\u064a \u0646\u0632\u0647\u0629 \u0645\u062f\u0631\u0648\u0633\u0629 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/div>\n<\/div>\n<\/h2>\n<\/div>\n<p><span style=\"font-weight: 400\">\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0645\u062e\u0635\u0635 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0647 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u064a\u0648\u0641\u0631 \u0623\u064a\u0636\u064b\u0627 <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/walking\/art-20046261\"><span style=\"font-weight: 400\">\u0641\u0648\u0627\u0626\u062f \u0646\u0641\u0633\u064a\u0629<\/span><\/a><span style=\"font-weight: 400\">  \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u062a\u0645 \u062e\u0635\u0645\u0647\u0627. \u0645\u0631\u0629 \u0623\u0648 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0627\u062c\u0639\u0644 \u0647\u062f\u0641\u0643 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062a\u0634\u062a\u064a\u062a \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u0639\u0644\u0649 \u062a\u062c\u0631\u0628\u0629 \u0623\u0643\u062b\u0631 \u062a\u0623\u0645\u0644\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0634\u064a. \u0646\u0642\u0627\u0637 \u0627\u0644\u0645\u0643\u0627\u0641\u0623\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/7-benefits-getting-nature\/\"><span style=\"font-weight: 400\">\u0627\u0633\u062a\u0643\u0634\u0627\u0641 \u0627\u0644\u0637\u0628\u064a\u0639\u0629 \u0623\u0643\u062b\u0631<\/span><\/a><span style=\"font-weight: 400\">  \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0633\u064a\u0631\u0627\u062a.<\/span><\/p>\n<div class=\"ua-header shortcode numbered conform-height conform-mobile sm\">\n<div class=\"the-num conform-child\">\n<div class=\"v-center\">\n<div class=\"v-center-in\"><span>10<\/span><\/div>\n<\/div>\n<\/div>\n<h2 class=\"the-header conform-parent\">\n<div class=\"v-center\">\n<div class=\"v-center-in\">\u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0645\u0643\u0627\u0646 \u062c\u062f\u064a\u062f \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/div>\n<\/div>\n<\/h2>\n<\/div>\n<p><span style=\"font-weight: 400\">\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0623\u064a \u0631\u0648\u062a\u064a\u0646 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0647\u0648 \u0627\u0644\u0645\u0644\u0644. \u0625\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0646\u0641\u0633 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0645\u0643\u0627\u0646 \u064a\u0648\u0645\u064b\u0627 \u0628\u0639\u062f \u064a\u0648\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0635\u0628\u062d \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0623\u0645\u0631\u064b\u0627 \u0645\u0631\u0647\u0642\u064b\u0627 \u0648\u0635\u0639\u0628\u064b\u0627 \u0639\u0642\u0644\u064a\u064b\u0627. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u064a\u0639\u062f \u0627\u0644\u062e\u0631\u0648\u062c \u0645\u0646 \u0627\u0644\u062d\u064a \u0648\u0627\u0633\u062a\u0643\u0634\u0627\u0641 \u0637\u0631\u064a\u0642 \u0623\u0648 \u0645\u062a\u0646\u0632\u0647 \u062c\u062f\u064a\u062f \u0623\u0645\u0631\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0644\u0644\u0628\u0642\u0627\u0621 \u0645\u0646\u062a\u0639\u0634\u064b\u0627 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u0645\u062b\u064a\u0631. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0630\u0644\u0643 \u0642\u062f \u0644\u0627 \u064a\u0643\u0648\u0646 \u0645\u0645\u0643\u0646\u064b\u0627 \u062f\u0627\u0626\u0645\u064b\u0627\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0642\u062a\u060c \u062d\u0627\u0648\u0644 \u0627\u0644\u062a\u0648\u062c\u0647 \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0644\u0645 \u062a\u0632\u0631\u0647 \u0645\u0646 \u0642\u0628\u0644 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0644\u0646 \u064a\u062c\u0639\u0644 \u0627\u0644\u0648\u0642\u062a \u064a\u0645\u0631 \u0633\u0631\u064a\u0639\u064b\u0627 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u0633\u062a\u0633\u062a\u0645\u062a\u0639 \u0623\u064a\u0636\u064b\u0627 \u0628\u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639.<\/span><\/p>\n<div class=\"ua-header shortcode numbered conform-height conform-mobile sm\">\n<div class=\"the-num conform-child\">\n<div class=\"v-center\">\n<div class=\"v-center-in\"><span>11<\/span><\/div>\n<\/div>\n<\/div>\n<h2 class=\"the-header conform-parent\">\n<div class=\"v-center\">\n<div class=\"v-center-in\">\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0646\u0648\u0645 \u0623\u0643\u062b\u0631 \u062c\u0648\u062f\u0629<\/div>\n<\/div>\n<\/h2>\n<\/div>\n<p><span style=\"font-weight: 400\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0645\u0634\u064a \u0646\u0634\u0627\u0637 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u060c \u0625\u0644\u0627 \u0623\u0646 \u062c\u0632\u0621\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0634\u064a \u0643\u0644 \u064a\u0648\u0645 \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0648\u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0647\u0648 \u0623\u0645\u0631 \u0636\u0631\u0648\u0631\u064a. <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/5-great-things-about-recovery-days\/\"><span style=\"font-weight: 400\">\u064a\u062a\u0639\u0627\u0641\u0649 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d<\/span><\/a><span style=\"font-weight: 400\">. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0645\u0644\u062a\u0647\u0628\u0629 \u0648\u0648\u0636\u0639 \u0627\u0644\u062b\u0644\u062c \u0639\u0644\u064a\u0647\u0627 \u0647\u064a \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0629\u060c \u0641\u0625\u0646 \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u0627\u0644\u062a\u063a\u0627\u0636\u064a \u0639\u0646\u0647\u0627 \u0647\u0648 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/the-link-between-sleep-and-a-strong-immune-system\/\"><span style=\"font-weight: 400\">\u0646\u0648\u0645 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629<\/span><\/a><span style=\"font-weight: 400\">  \u0643\u0644 \u0644\u064a\u0644\u0629. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0635\u0646\u0639 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/foods-that-help-you-sleep-better\/\"><span style=\"font-weight: 400\">\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646<\/span><\/a><span style=\"font-weight: 400\">  \u062c\u0632\u0621 \u0645\u0646 \u062e\u0637\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u0647\u0644 \u062a\u0639\u0644\u0645 \u0623\u0646\u0643 <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/struggling-with-poor-sleep-heres-how-nutrition-may-help-you-rest-better\/\"><span style=\"font-weight: 400\">\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0646\u0648\u0645\u0643<\/span><\/a><span style=\"font-weight: 400\">\u061f \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643 \u0628\u0627\u0644\u0641\u0639\u0644\u060c \u0641\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0625\u063a\u0644\u0627\u0642 \u0623\u062c\u0647\u0632\u062a\u0643 \u0642\u0628\u0644 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0646\u0648\u0645 \u0644\u0645\u062f\u0629 7-8 \u0633\u0627\u0639\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0643\u0644 \u0644\u064a\u0644\u0629.<\/span><\/p>\n<p><em>\u0646\u064f\u0634\u0631\u062a \u0641\u064a \u0627\u0644\u0623\u0635\u0644 \u0641\u064a \u062f\u064a\u0633\u0645\u0628\u0631 2019\u060c \u0648\u062a\u0645 \u062a\u062d\u062f\u064a\u062b\u0647\u0627 \u0641\u064a \u062f\u064a\u0633\u0645\u0628\u0631 2025<\/em><\/p>\n<p>\u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u0635\u0628 <a href=\"https:\/\/blog.myfitnesspal.com\/11-walking-resolutions-to-make-now\/\">11 \u0642\u0631\u0627\u0631\u0627\u062a \u0644\u0644\u0645\u0634\u064a \u064a\u062c\u0628 \u0627\u062a\u062e\u0627\u0630\u0647\u0627 \u0627\u0644\u0622\u0646<\/a> \u0638\u0647\u0631\u062a \u0644\u0623\u0648\u0644 \u0645\u0631\u0629 \u0639\u0644\u0649 <a href=\"https:\/\/blog.myfitnesspal.com\">\u0645\u062f\u0648\u0646\u0629 \u0645\u0627\u064a \u0641\u064a\u062a\u0646\u0633 \u0628\u0627\u0644<\/a>.<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u064a\u0628\u062f\u0648 \u0623\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0647\u0648 \u0634\u064a\u0621 \u0633\u062a\u0628\u062f\u0623 \u0628\u0647 \u063a\u062f\u064b\u0627 (\u0623\u0648 1 \u064a\u0646\u0627\u064a\u0631)\u060c \u0641\u0642\u062f \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0623\u0645\u0648\u0631. \u0647\u0624\u0644\u0627\u0621 11 \u0627\u0644\u0645\u0634\u064a \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u0642\u0631\u0627\u0631\u0627\u062a \u0648\u0647\u064a \u0639\u0627\u062f\u0627\u062a \u0633\u062a\u0645\u0646\u062d\u0643 \u0627\u0644\u0633\u0628\u0642 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629. 1 \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u064a\u0648\u0645\u064a\u064b\u0627 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0648\u0636\u0639 \u0623\u0647\u062f\u0627\u0641 \u0646\u0628\u064a\u0644\u0629 \u0648\u063a\u064a\u0631 \u0645\u0639\u0642\u0648\u0644\u0629 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-2810","post","type-post","status-publish","format-standard","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/posts\/2810","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2810"}],"version-history":[{"count":0,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/posts\/2810\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2810"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2810"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2810"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}