{"id":8436,"date":"2025-11-30T11:00:38","date_gmt":"2025-11-30T07:30:38","guid":{"rendered":"https:\/\/www.irangan.com\/mag\/?p=8436"},"modified":"2025-11-29T18:51:32","modified_gmt":"2025-11-29T15:21:32","slug":"what-is-pilates-home-workout-benefits","status":"publish","type":"post","link":"https:\/\/www.irangan.com\/mag\/what-is-pilates-home-workout-benefits\/","title":{"rendered":"\u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0686\u06cc\u0633\u062a\u061f \u0645\u0639\u0631\u0641\u06cc \u062d\u0631\u06a9\u0627\u062a + \u0646\u062d\u0648\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647"},"content":{"rendered":"<p>\u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u067e\u0631\u062a\u06a9\u0627\u067e\u0648\u06cc \u0627\u0645\u0631\u0648\u0632\u060c \u0648\u0642\u062a\u06cc \u0633\u0627\u0639\u062a\u200c\u0647\u0627 \u067e\u0634\u062a \u0645\u06cc\u0632 \u0646\u0634\u0633\u062a\u0647\u200c\u0627\u06cc\u0645 \u0648 \u0628\u0627 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\u0631\u0627 \u0628\u0647\u200c\u0633\u0645\u062a \u0628\u062f\u0646\u06cc \u0645\u0633\u062a\u062d\u06a9\u0645\u200c\u062a\u0631\u060c \u0648\u0627\u06a9\u0646\u0634\u200c\u067e\u0630\u06cc\u0631\u062a\u0631 \u0648 \u0633\u0627\u0644\u0645\u200c\u062a\u0631 \u0647\u062f\u0627\u06cc\u062a \u06a9\u0646\u062f. \u0627\u06cc\u0646\u062c\u0627\u0633\u062a \u06a9\u0647 \u067e\u06cc\u0644\u0627\u062a\u0633 (Pilates) \u0645\u062b\u0644 \u06cc\u06a9 \u0642\u0647\u0631\u0645\u0627\u0646 \u0646\u0627\u062c\u06cc \u0648\u0627\u0631\u062f \u0635\u062d\u0646\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0648\u0631\u0632\u0634\u06cc \u06a9\u0647 \u0634\u0627\u06cc\u062f \u0638\u0627\u0647\u0631 \u0622\u0631\u0627\u0645\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u060c \u0627\u0645\u0627 \u062f\u0631 \u067e\u0634\u062a \u0622\u0646\u060c \u0646\u06cc\u0631\u0648\u06cc \u067e\u0631\u0642\u062f\u0631\u062a\u06cc \u0627\u0632 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\u0628\u0631\u0645\u06cc\u200c\u0634\u0645\u0631\u06cc\u0645. \u067e\u0633 \u0627\u06af\u0631 \u0645\u0627\u06cc\u0644\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u00ab\u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0686\u06cc\u0633\u062a\u061f\u00bb \u06cc\u0627 \u00ab\u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0631\u0627\u06cc \u0686\u0647 \u06a9\u0633\u0627\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f\u00bb \u062a\u0627 \u0627\u0646\u062a\u0647\u0627\u06cc \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter-rtl ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<div class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">\u0641\u0647\u0631\u0633\u062a \u0645\u0637\u0627\u0644\u0628<\/div>\n<span class=\"ez-toc-title-toggle\"><a 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class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.irangan.com\/mag\/what-is-pilates-home-workout-benefits\/#%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3_%D9%85%D8%AA_Mat_Pilates\" >\u067e\u06cc\u0644\u0627\u062a\u0633 \u0645\u062a (Mat Pilates)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.irangan.com\/mag\/what-is-pilates-home-workout-benefits\/#%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3_%D8%B1%D9%81%D8%B1%D9%85%D8%B1_Reformer_Pilates\" >\u067e\u06cc\u0644\u0627\u062a\u0633 \u0631\u0641\u0631\u0645\u0631 (Reformer Pilates)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.irangan.com\/mag\/what-is-pilates-home-workout-benefits\/#%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3_%D8%A8%D8%A7_%DA%A9%D8%B4%D8%8C_%D8%AA%D9%88%D9%BE_%DB%8C%D8%A7_%DA%86%D9%88%D8%A8_Resistance_Band_Small_Ball_Bar_Pilates\" >\u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0627 \u06a9\u0634\u060c \u062a\u0648\u067e \u06cc\u0627 \u0686\u0648\u0628 (Resistance Band, Small Ball &amp; Bar Pilates)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.irangan.com\/mag\/what-is-pilates-home-workout-benefits\/#%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3_%D9%BE%DB%8C%D8%B4%D8%B1%D9%81%D8%AA%D9%87_Advanced_Pilates\" >\u067e\u06cc\u0644\u0627\u062a\u0633 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 (Advanced Pilates)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.irangan.com\/mag\/what-is-pilates-home-workout-benefits\/#%D8%AA%D9%85%D8%B1%DB%8C%D9%86_%D8%AD%D8%B1%DA%A9%D8%A7%D8%AA_%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3_%D8%AF%D8%B1_%D8%AE%D8%A7%D9%86%D9%87\" >\u062a\u0645\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u06cc\u0644\u0627\u062a\u0633 \u062f\u0631 \u062e\u0627\u0646\u0647<\/a><ul 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class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.irangan.com\/mag\/what-is-pilates-home-workout-benefits\/#%D9%88%D8%B1%D8%B2%D8%B4_%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3_%D8%A8%D8%B1%D8%A7%DB%8C_%D9%84%D8%A7%D8%BA%D8%B1%DB%8C_%D8%B4%DA%A9%D9%85_%D9%88_%D9%BE%D9%87%D9%84%D9%88\" >\u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.irangan.com\/mag\/what-is-pilates-home-workout-benefits\/#%D8%A8%D9%87%D8%A8%D9%88%D8%AF_%D9%88%D8%B6%D8%B9%DB%8C%D8%AA_%D8%A8%D8%AF%D9%86_%D9%88_%D9%BE%D9%88%D8%B3%DA%86%D8%B1\" >\u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646 \u0648 \u067e\u0648\u0633\u0686\u0631<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.irangan.com\/mag\/what-is-pilates-home-workout-benefits\/#%D8%AA%D9%82%D9%88%DB%8C%D8%AA_%D9%87%D8%B3%D8%AA%D9%87_%D8%A8%D8%AF%D9%86%D8%8C_%D8%A7%D9%86%D8%B9%D8%B7%D8%A7%D9%81%E2%80%8C%D9%BE%D8%B0%DB%8C%D8%B1%DB%8C_%D9%88_%D8%AA%D8%B9%D8%A7%D8%AF%D9%84\" >\u062a\u0642\u0648\u06cc\u062a \u0647\u0633\u062a\u0647 \u0628\u062f\u0646\u060c \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0648 \u062a\u0639\u0627\u062f\u0644<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.irangan.com\/mag\/what-is-pilates-home-workout-benefits\/#%D8%A8%D9%87%D8%A8%D9%88%D8%AF_%D8%B3%D9%84%D8%A7%D9%85%D8%AA_%D8%B1%D9%88%D8%A7%D9%86_%D9%88_%DA%A9%D8%A7%D9%87%D8%B4_%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3\" >\u0628\u0647\u0628\u0648\u062f \u0633\u0644\u0627\u0645\u062a \u0631\u0648\u0627\u0646 \u0648 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633<\/a><\/li><li class='ez-toc-page-1 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\u062a\u062d\u062a \u0646\u0638\u0631 \u0645\u0631\u0628\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc \u0647\u0645\u06af\u0627\u0646 \u0641\u0631\u0627\u0647\u0645 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0627\u0641\u0631\u0627\u062f \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0631\u0639\u0627\u06cc\u062a \u062a\u06a9\u0646\u06cc\u06a9 \u0635\u062d\u06cc\u062d\u060c \u0627\u0646\u06af\u06cc\u0632\u0647 \u0648 \u0646\u0638\u0645 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u0646\u062f. \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0646\u06a9\u062a\u0647 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0646\u0648\u0639 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0631\u0627 \u0628\u0627 \u0647\u062f\u0641 \u0648 \u0634\u0631\u0627\u06cc\u0637 \u062e\u0648\u062f \u062a\u0637\u0628\u06cc\u0642 \u062f\u0647\u06cc\u062f. \u0686\u0647 \u0628\u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0631 \u062e\u0627\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f\u060c \u0686\u0647 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u062a\u0642\u0648\u06cc\u062a \u0647\u0633\u062a\u0647 \u0628\u062f\u0646 \u0628\u0627\u0634\u06cc\u062f\u060c \u06cc\u0627 \u0628\u062e\u0648\u0627\u0647\u06cc\u062f \u062a\u0639\u0627\u062f\u0644 \u0648 \u067e\u0648\u0633\u0686\u0631 \u062e\u0648\u062f \u0631\u0627 \u0627\u0635\u0644\u0627\u062d \u06a9\u0646\u06cc\u062f\u060c \u0627\u0628\u0632\u0627\u0631\u0647\u0627 \u0648 \u0633\u0628\u06a9\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u06a9\u0645\u06a9 \u0628\u0632\u0631\u06af\u06cc \u0628\u0627\u0634\u0646\u062f.<\/p>\n<h2 data-start=\"1972\" data-end=\"1989\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%86%D9%88%D8%A7%D8%B9_%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3\"><\/span>\u0627\u0646\u0648\u0627\u0639 \u067e\u06cc\u0644\u0627\u062a\u0633<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-8600\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Types-of-Pilates-Complete-Pilates-1200x799.jpg.webp\" alt=\"\u0627\u0646\u0648\u0627\u0639 \u067e\u06cc\u0644\u0627\u062a\u0633\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Types-of-Pilates-Complete-Pilates-1200x799.jpg.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Types-of-Pilates-Complete-Pilates-1200x799.jpg-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Types-of-Pilates-Complete-Pilates-1200x799.jpg-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Types-of-Pilates-Complete-Pilates-1200x799.jpg-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Types-of-Pilates-Complete-Pilates-1200x799.jpg-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p data-start=\"1990\" data-end=\"2101\">\u067e\u06cc\u0644\u0627\u062a\u0633 \u0646\u06cc\u0632 \u0645\u0627\u0646\u0646\u062f \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634\u200c\u0647\u0627 \u062f\u0627\u0631\u0627\u06cc \u0634\u0627\u062e\u0647\u200c\u0647\u0627 \u0648 \u0633\u0628\u06a9\u200c\u0647\u0627\u06cc \u0645\u062a\u0641\u0627\u0648\u062a\u06cc \u0627\u0633\u062a. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0628\u0647 \u0686\u0646\u062f \u0646\u0648\u0639 \u0631\u0627\u06cc\u062c \u0627\u0634\u0627\u0631\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645:<\/p>\n<h3 data-start=\"2103\" data-end=\"2132\"><span class=\"ez-toc-section\" id=\"%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3_%D9%85%D8%AA_Mat_Pilates\"><\/span>\u067e\u06cc\u0644\u0627\u062a\u0633 \u0645\u062a (Mat Pilates)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2133\" data-end=\"2269\">\u062f\u0631 \u0627\u06cc\u0646 \u0633\u0628\u06a9\u060c \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0639\u0645\u062f\u062a\u0627 \u0631\u0648\u06cc \u062a\u0634\u06a9 \u06cc\u0627 \u0632\u0645\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u060c \u0628\u062f\u0648\u0646 \u0646\u06cc\u0627\u0632 \u0632\u06cc\u0627\u062f \u0628\u0647 \u062f\u0633\u062a\u06af\u0627\u0647\u200c\u0647\u0627\u06cc \u062e\u0627\u0635. \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627 \u0628\u0627 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0634\u0631\u0648\u0639 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n<h3 data-start=\"2271\" data-end=\"2311\"><span class=\"ez-toc-section\" id=\"%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3_%D8%B1%D9%81%D8%B1%D9%85%D8%B1_Reformer_Pilates\"><\/span>\u067e\u06cc\u0644\u0627\u062a\u0633 \u0631\u0641\u0631\u0645\u0631 (Reformer Pilates)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2312\" data-end=\"2463\">\u062f\u0631 \u0627\u06cc\u0646 \u0633\u0628\u06a9\u060c \u0627\u0632 \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0641\u0631\u0645\u0631 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0634\u0627\u0645\u0644 \u0641\u0646\u0631\u060c \u062a\u0633\u0645\u0647\u060c \u0633\u064f\u0645 (\u06a9\u0627\u0644\u0633) \u0648 \u062f\u06cc\u06af\u0631 \u0627\u0628\u0632\u0627\u0631 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0646\u0648\u0639 \u067e\u06cc\u0686\u06cc\u062f\u0647\u200c\u062a\u0631 \u0627\u0633\u062a \u0648 \u062f\u0631 \u0627\u0633\u062a\u0648\u062f\u06cc\u0648\u0647\u0627\u06cc \u062a\u062e\u0635\u0635\u06cc \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<h3 data-start=\"271\" data-end=\"347\"><span class=\"ez-toc-section\" id=\"%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3_%D8%A8%D8%A7_%DA%A9%D8%B4%D8%8C_%D8%AA%D9%88%D9%BE_%DB%8C%D8%A7_%DA%86%D9%88%D8%A8_Resistance_Band_Small_Ball_Bar_Pilates\"><\/span>\u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0627 \u06a9\u0634\u060c \u062a\u0648\u067e \u06cc\u0627 \u0686\u0648\u0628 <em data-start=\"300\" data-end=\"345\">(Resistance Band, Small Ball &amp; Bar Pilates)<\/em><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"348\" data-end=\"653\">\u0627\u06cc\u0646 \u0633\u0628\u06a9 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647 \u06cc\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0627\u0628\u0632\u0627\u0631 \u0633\u0627\u062f\u0647\u200c\u062a\u0631 \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u0627\u0633\u062a. \u0627\u0632 \u06a9\u0634\u200c\u0647\u0627\u06cc \u0645\u0642\u0627\u0648\u0645\u062a\u06cc\u060c \u062a\u0648\u067e \u06a9\u0648\u0686\u06a9 \u06cc\u0627 \u0686\u0648\u0628 (\u06cc\u0627 \u062d\u0644\u0642\u0647 \u067e\u06cc\u0644\u0627\u062a\u0633) \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0648 \u062a\u0645\u0631\u06a9\u0632 \u0631\u0648\u06cc \u062a\u0639\u0627\u062f\u0644 \u0648 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u062f\u0627\u062e\u0644\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u0646\u0633\u062e\u0647 \u0627\u0632 \u067e\u06cc\u0644\u0627\u062a\u0633 \u062f\u0631 \u0645\u0646\u0632\u0644 \u0645\u062e\u0635\u0648\u0635 \u0627\u0641\u0631\u0627\u062f\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u0646\u062f \u0628\u062f\u0648\u0646 \u0631\u0641\u062a\u0646 \u0628\u0647 \u06a9\u0644\u0627\u0633\u060c \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u0645\u0641\u06cc\u062f \u0648 \u0645\u0624\u062b\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.<\/p>\n<h3 data-start=\"2709\" data-end=\"2748\"><span class=\"ez-toc-section\" id=\"%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3_%D9%BE%DB%8C%D8%B4%D8%B1%D9%81%D8%AA%D9%87_Advanced_Pilates\"><\/span>\u067e\u06cc\u0644\u0627\u062a\u0633 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 (Advanced Pilates)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2749\" data-end=\"2856\">\u0648\u0642\u062a\u06cc \u0641\u0631\u062f \u0628\u0647 \u0633\u0637\u062d \u0628\u0627\u0644\u0627\u062a\u0631\u06cc \u0628\u0631\u0633\u062f\u060c \u062a\u0631\u06a9\u06cc\u0628 \u062d\u0631\u06a9\u0627\u062a \u067e\u06cc\u0686\u06cc\u062f\u0647\u200c\u062a\u0631\u060c \u062f\u0633\u062a\u06af\u0627\u0647\u200c\u0647\u0627\u060c \u062a\u0639\u0627\u062f\u0644 \u0628\u06cc\u0634\u062a\u0631 \u0648 \u0645\u0642\u0627\u0648\u062a \u0628\u0627\u0644\u0627\u062a\u0631 \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0627\u0646\u0639\u0637\u0627\u0641\u060c \u062a\u0639\u0627\u062f\u0644 \u0648 \u0642\u062f\u0631\u062a \u0647\u0633\u062a\u0647 \u0628\u062f\u0646 \u0628\u0647 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0628\u0631\u0633\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0647\u0646\u06af\u0627\u0645 \u0627\u0646\u062a\u062e\u0627\u0628 \u0646\u0648\u0639 \u067e\u06cc\u0644\u0627\u062a\u0633\u060c \u0628\u0627\u06cc\u062f \u0633\u0637\u062d \u0641\u0639\u0644\u06cc \u0622\u0645\u0627\u062f\u06af\u06cc \u0628\u062f\u0646\u062a\u0627\u0646\u060c \u0627\u0628\u0632\u0627\u0631\u0647\u0627\u06cc \u062f\u0631 \u062f\u0633\u062a\u0631\u0633\u060c \u0627\u0647\u062f\u0627\u0641 \u0634\u062e\u0635\u06cc (\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646\u060c \u062a\u0642\u0648\u06cc\u062a \u0647\u0633\u062a\u0647\u060c \u0627\u0635\u0644\u0627\u062d \u067e\u0648\u0633\u0686\u0631) \u0648 \u0634\u0631\u0627\u06cc\u0637 \u062e\u0627\u0635 \u0628\u062f\u0646\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0645\u062f \u0646\u0638\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/p>\n<h2 data-start=\"3018\" data-end=\"3049\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%85%D8%B1%DB%8C%D9%86_%D8%AD%D8%B1%DA%A9%D8%A7%D8%AA_%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3_%D8%AF%D8%B1_%D8%AE%D8%A7%D9%86%D9%87\"><\/span>\u062a\u0645\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u06cc\u0644\u0627\u062a\u0633 \u062f\u0631 \u062e\u0627\u0646\u0647<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-8601\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Practicing-Pilates-movements-at-home.webp\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u06cc\u0644\u0627\u062a\u0633 \u062f\u0631 \u062e\u0627\u0646\u0647\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Practicing-Pilates-movements-at-home.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Practicing-Pilates-movements-at-home-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Practicing-Pilates-movements-at-home-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Practicing-Pilates-movements-at-home-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Practicing-Pilates-movements-at-home-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p data-start=\"3050\" data-end=\"3185\">\u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0686\u0646\u062f \u062d\u0631\u06a9\u062a \u0633\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0647 \u0634\u0645\u0627 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u06a9\u0647 \u0647\u0631 \u06a9\u062f\u0627\u0645 \u0627\u0632 \u0622\u0646\u0647\u0627 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0628\u062e\u0634\u06cc \u06a9\u0648\u062a\u0627\u0647\u060c \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0641\u062a\u06af\u06cc \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/p>\n<p data-start=\"1452\" data-end=\"1731\"><strong data-start=\"1452\" data-end=\"1479\">\u062d\u0631\u06a9\u062a \u00ab\u0635\u062f\u00bb (The Hundred)<\/strong><br data-start=\"1479\" data-end=\"1482\" \/>\u0628\u0647 \u067e\u0634\u062a \u0628\u062e\u0648\u0627\u0628\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0632\u0627\u0648\u06cc\u0647 \u06f4\u06f5 \u062f\u0631\u062c\u0647 \u06cc\u0627 \u0648\u0636\u0639\u06cc\u062a\u00a0\u00abTabletop\u00bb (\u0632\u0627\u0646\u0648 \u06f9\u06f0 \u062f\u0631\u062c\u0647\u060c \u0631\u0627\u0646\u200c\u0647\u0627 \u0639\u0645\u0648\u062f \u0628\u0631 \u0632\u0645\u06cc\u0646) \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u0628\u0627\u0632\u0648\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u0648 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u062f\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u060c \u0633\u067e\u0633 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u0633\u0631 \u0631\u0627 \u06a9\u0645\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0641\u0639\u0627\u0644 \u0634\u0648\u0646\u062f. \u0628\u0627 \u062f\u0645 \u0648 \u0628\u0627\u0632\u062f\u0645\u200c\u0647\u0627\u06cc \u06a9\u0648\u062a\u0627\u0647 \u0648 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647\u060c \u0628\u0627\u0632\u0648\u0647\u0627 \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0627\u0644\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u067e\u0645\u067e \u0628\u0632\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06cc\u06a9\u06cc \u0627\u0632 \u067e\u0627\u06cc\u0647\u200c\u0627\u06cc\u200c\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u067e\u06cc\u0644\u0627\u062a\u0633 \u0627\u0633\u062a \u0648 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0647\u0633\u062a\u0647\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u062a\u0646\u0641\u0633 \u0648 \u062d\u0631\u06a9\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<p data-start=\"1733\" data-end=\"1962\"><strong data-start=\"1733\" data-end=\"1764\">\u062d\u0631\u06a9\u062a \u00ab\u067e\u0644 \u0644\u06af\u0646\u00bb (Pelvic Curl)<\/strong><br data-start=\"1764\" data-end=\"1767\" \/>\u0628\u0647 \u067e\u0634\u062a \u0628\u062e\u0648\u0627\u0628\u06cc\u062f\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u06a9\u0641 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u0628\u0627 \u0628\u0627\u0632\u062f\u0645\u060c \u0644\u06af\u0646 \u0631\u0627 \u0622\u0631\u0627\u0645 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u0645\u0647\u0631\u0647\u200c\u0628\u0647\u200c\u0645\u0647\u0631\u0647 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u067e\u0644 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f. \u062f\u0631 \u0628\u0627\u0644\u0627 \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627 \u062f\u0645\u060c \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0627\u0632 \u0628\u0627\u0644\u0627 \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0633\u0631\u06cc\u0646\u06cc (\u06af\u0644\u0648\u062a)\u060c \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0645\u0631\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0646\u062a\u0631\u0644 \u0647\u0633\u062a\u0647 \u0628\u062f\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0624\u062b\u0631 \u0627\u0633\u062a.<\/p>\n<p><strong data-start=\"1964\" data-end=\"2020\">\u062d\u0631\u06a9\u062a \u00ab\u06a9\u0634\u0634 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0628\u0647 \u062c\u0644\u0648\u00bb (Spine Stretch Forward)<\/strong><br data-start=\"2020\" data-end=\"2023\" \/>\u0631\u0648\u06cc \u062a\u0634\u06a9 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u062c\u0644\u0648 \u062f\u0631\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u0628\u0627\u0632\u0648\u0647\u0627 \u0631\u0627 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0645\u0642\u0627\u0628\u0644 \u062e\u0648\u062f \u0628\u06a9\u0634\u06cc\u062f. \u0628\u0627 \u0628\u0627\u0632\u062f\u0645\u060c \u0627\u0632 \u0645\u0641\u0635\u0644 \u0644\u06af\u0646 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u062c\u0644\u0648 \u06af\u0631\u062f \u06a9\u0646\u06cc\u062f \u062a\u0627 \u06a9\u0634\u0634 \u0645\u0644\u0627\u06cc\u0645\u06cc \u062f\u0631 \u067e\u0634\u062a \u0648 \u067e\u0634\u062a \u0631\u0627\u0646 \u0627\u062d\u0633\u0627\u0633 \u06a9\u0646\u06cc\u062f. \u0628\u0627 \u062f\u0645\u060c \u0645\u0647\u0631\u0647\u200c\u0628\u0647\u200c\u0645\u0647\u0631\u0647 \u0628\u0647 \u062d\u0627\u0644\u062a \u0646\u0634\u0633\u062a\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u06a9\u0645\u0631\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u0628\u0647\u0628\u0648\u062f \u06a9\u0646\u062a\u0631\u0644 \u062a\u0646\u0647 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<p><strong data-start=\"2281\" data-end=\"2330\">\u062d\u0631\u06a9\u062a \u00ab\u067e\u0627\u0647\u0627\u06cc \u0628\u0627\u0632 \u0648 \u0628\u0633\u062a\u0647\u00bb (Open and Close Legs)<\/strong><\/p>\n<p>\u0628\u0647 \u067e\u0634\u062a \u0628\u062e\u0648\u0627\u0628\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u00abTabletop\u00bb (\u0632\u0627\u0646\u0648 \u06f9\u06f0 \u062f\u0631\u062c\u0647\u060c \u0631\u0627\u0646\u200c\u0647\u0627 \u0639\u0645\u0648\u062f \u0628\u0631 \u0632\u0645\u06cc\u0646) \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u062a\u0648\u067e \u06a9\u0648\u0686\u06a9 \u0628\u06cc\u0646 \u0645\u0686 \u067e\u0627 \u06cc\u0627 \u06a9\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u062f\u0648\u0631 \u0631\u0627\u0646\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u0642\u0627\u0648\u0645\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u0628\u0627 \u062f\u0645\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0622\u0631\u0627\u0645 \u0648 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u06a9\u0645\u06cc \u0627\u0632 \u0647\u0645 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b \u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u06a9\u0645\u0631 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u062e\u0646\u062b\u06cc \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u062f \u0648 \u0644\u06af\u0646 \u062a\u06a9\u0627\u0646 \u0646\u062e\u0648\u0631\u062f. \u0628\u0627 \u0628\u0627\u0632\u062f\u0645\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0647\u200c\u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0646\u0642\u0637\u0647\u200c\u06cc \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0627\u0639\u062b \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u062f\u0627\u062e\u0644\u06cc \u0631\u0627\u0646\u060c \u0641\u0639\u0627\u0644\u200c\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a \u0647\u0633\u062a\u0647\u200c\u0627\u06cc \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0627\u06cc\u062f\u0627\u0631\u06cc \u0644\u06af\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u06a9\u0646\u062a\u0631\u0644 \u0648 \u062a\u0639\u0627\u062f\u0644 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0624\u062b\u0631 \u0627\u0633\u062a.<\/p>\n<p data-start=\"2460\" data-end=\"2729\"><strong data-start=\"2460\" data-end=\"2501\">\u062d\u0631\u06a9\u062a \u00ab\u06a9\u0631\u0646\u0686 \u0628\u0631\u0642\u06cc\u00bb (Single-Leg Stretch)<\/strong><br data-start=\"2501\" data-end=\"2504\" \/>\u0628\u0647 \u067e\u0634\u062a \u0628\u062e\u0648\u0627\u0628\u06cc\u062f\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u06cc\u0646\u0647 \u062c\u0645\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f. \u06cc\u06a9\u06cc \u0627\u0632 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u0628\u0647 \u062c\u0644\u0648 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u06cc\u0646\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u0628\u0627 \u0628\u0627\u0632\u062f\u0645\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0639\u0648\u0636 \u06a9\u0646\u06cc\u062f \u0648 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0631\u06cc\u062a\u0645\u06cc\u06a9 \u0648 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u060c \u067e\u0647\u0644\u0648\u0647\u0627 \u0648 \u0628\u0647\u0628\u0648\u062f \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0645\u0631\u06a9\u0632 \u0628\u062f\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a.<\/p>\n<h4 data-start=\"2736\" data-end=\"2769\"><span class=\"ez-toc-section\" id=\"%D9%86%DA%A9%D8%A7%D8%AA_%D9%85%D9%87%D9%85_%D8%A8%D8%B1%D8%A7%DB%8C_%D8%AA%D9%85%D8%B1%DB%8C%D9%86_%D8%AF%D8%B1_%D8%AE%D8%A7%D9%86%D9%87\"><\/span>\u0646\u06a9\u0627\u062a \u0645\u0647\u0645 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-8602\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/03_image-3-a-pilates-enthusiast-works-out-on-the-pilates-reformer-at-home.webp\" alt=\"\u067e\u06cc\u0644\u0627\u062a\u0633 \u062f\u0631 \u0645\u0646\u0632\u0644 \" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/03_image-3-a-pilates-enthusiast-works-out-on-the-pilates-reformer-at-home.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/03_image-3-a-pilates-enthusiast-works-out-on-the-pilates-reformer-at-home-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/03_image-3-a-pilates-enthusiast-works-out-on-the-pilates-reformer-at-home-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/03_image-3-a-pilates-enthusiast-works-out-on-the-pilates-reformer-at-home-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/03_image-3-a-pilates-enthusiast-works-out-on-the-pilates-reformer-at-home-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<ul>\n<li data-start=\"2773\" data-end=\"2820\">\u0627\u0632 \u062a\u0634\u06a9 \u0645\u0646\u0627\u0633\u0628 \u067e\u06cc\u0644\u0627\u062a\u0633 \u06cc\u0627 \u06cc\u0648\u06af\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li data-start=\"2823\" data-end=\"2883\">\u0641\u0636\u0627\u06cc\u06cc \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0627\u0645\u06a9\u0627\u0646 \u062d\u0631\u06a9\u062a \u0628\u062f\u0648\u0646 \u0645\u0632\u0627\u062d\u0645\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f.<\/li>\n<li data-start=\"2886\" data-end=\"2955\">\u0627\u0628\u062a\u062f\u0627 \u0628\u0627 \u0632\u0645\u0627\u0646 \u06a9\u0648\u062a\u0627\u0647 (\u06f1\u06f0\u2013\u06f1\u06f5 \u062f\u0642\u06cc\u0642\u0647) \u0634\u0631\u0648\u0639 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647 \u062a\u062f\u0631\u06cc\u062c \u0645\u062f\u062a \u0622\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f.<\/li>\n<li data-start=\"2958\" data-end=\"3020\">\u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u062d\u0631\u06a9\u0627\u062a \u0631\u0627 \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f\u061b \u0632\u06cc\u0631\u0627 \u06a9\u06cc\u0641\u06cc\u062a \u062a\u0645\u0631\u06cc\u0646 \u0645\u0647\u0645\u200c\u062a\u0631 \u0627\u0632 \u06a9\u0645\u06cc\u062a \u0622\u0646 \u0627\u0633\u062a.<\/li>\n<li data-start=\"3023\" data-end=\"3113\">\u062f\u0631 \u0635\u0648\u0631\u062a \u0628\u0631\u0648\u0632 \u062f\u0631\u062f \u06cc\u0627 \u0646\u0627\u0631\u0627\u062d\u062a\u06cc \u0634\u062f\u06cc\u062f\u060c \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0645\u062a\u0648\u0642\u0641 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0631 \u0635\u0648\u0631\u062a \u0646\u06cc\u0627\u0632 \u0628\u0627 \u0645\u0631\u0628\u06cc \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n<h2 data-start=\"4968\" data-end=\"4990\"><span class=\"ez-toc-section\" id=\"%D9%81%D9%88%D8%A7%DB%8C%D8%AF_%D9%88%D8%B1%D8%B2%D8%B4_%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3\"><\/span>\u0641\u0648\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-8603\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Benefits-of-Pilates-Exercise.webp\" alt=\"\u0641\u0648\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Benefits-of-Pilates-Exercise.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Benefits-of-Pilates-Exercise-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Benefits-of-Pilates-Exercise-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Benefits-of-Pilates-Exercise-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Benefits-of-Pilates-Exercise-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p data-start=\"4991\" data-end=\"5102\">\u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633\u060c \u0641\u0631\u0627\u062a\u0631 \u0627\u0632 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0628\u062f\u0646\u06cc \u0633\u0627\u062f\u0647\u060c \u0628\u0631 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0630\u0647\u0646 \u0648 \u0628\u062f\u0646\u060c \u0648\u0636\u0639\u06cc\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0633\u0644\u0627\u0645\u062a \u0631\u0648\u0627\u0646 \u062a\u0623\u06a9\u06cc\u062f \u062f\u0627\u0631\u062f. \u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0639\u0644\u0645\u06cc \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0647\u200c\u0627\u0646\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0641\u0631\u0645 \u0628\u062f\u0646\u060c \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc\u060c \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0648 \u062d\u062a\u06cc \u06a9\u0645\u06a9 \u0628\u0647 \u0628\u0627\u0632\u062a\u0648\u0627\u0646\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f\u0647\u0627\u06cc \u0645\u0632\u0645\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0641\u0648\u0627\u06cc\u062f \u067e\u06cc\u0644\u0627\u062a\u0633 \u0631\u0627 \u0628\u0631\u0631\u0633\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645:<\/p>\n<h3 data-start=\"5104\" data-end=\"5147\"><span class=\"ez-toc-section\" id=\"%D9%88%D8%B1%D8%B2%D8%B4_%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3_%D8%A8%D8%B1%D8%A7%DB%8C_%D9%84%D8%A7%D8%BA%D8%B1%DB%8C_%D8%B4%DA%A9%D9%85_%D9%88_%D9%BE%D9%87%D9%84%D9%88\"><\/span>\u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"5148\" data-end=\"5636\">\u0627\u06af\u0631 \u0647\u062f\u0641 \u0634\u0645\u0627 \u0627\u0646\u062c\u0627\u0645 \u00ab\u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648\u00bb \u0627\u0633\u062a\u060c \u0634\u0648\u0627\u0647\u062f \u0645\u0628\u0646\u06cc \u0628\u0631 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0648\u0632\u0646\u060c \u0634\u0627\u062e\u0635 \u062a\u0648\u062f\u0647 \u0628\u062f\u0646 (BMI) \u0648 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc \u0628\u062f\u0646 (BFP) \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f\u061b \u0627\u0644\u0628\u062a\u0647 \u062a\u0623\u062b\u06cc\u0631 \u0622\u0646 \u0628\u0631 \u062f\u0648\u0631 \u06a9\u0645\u0631 (waist circumference) \u06a9\u0645\u062a\u0631 \u0642\u0637\u0639\u06cc \u0627\u0633\u062a. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646\u060c \u0627\u06af\u0631 \u0647\u062f\u0641 \u0627\u0648\u0644\u06cc\u0647\u200c\u062a\u0627\u0646 \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0627\u0633\u062a\u060c \u067e\u06cc\u0644\u0627\u062a\u0633 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06af\u0632\u06cc\u0646\u0647\u200c\u0627\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0627\u0634\u062f\u060c \u0648\u0644\u06cc \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0644\u0627\u0632\u0645 \u0628\u0627\u0634\u062f \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0622\u0646 \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc \u0646\u06cc\u0632 \u0628\u0647\u0631\u0647 \u0628\u0628\u0631\u06cc\u062f \u0648 \u06cc\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0646\u06cc\u0632 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0646\u062a\u0627\u06cc\u062c \u0628\u0647\u062a\u0631\u06cc \u0627\u0632\u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p>\n<h3 data-start=\"5638\" data-end=\"5671\"><span class=\"ez-toc-section\" id=\"%D8%A8%D9%87%D8%A8%D9%88%D8%AF_%D9%88%D8%B6%D8%B9%DB%8C%D8%AA_%D8%A8%D8%AF%D9%86_%D9%88_%D9%BE%D9%88%D8%B3%DA%86%D8%B1\"><\/span>\u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646 \u0648 \u067e\u0648\u0633\u0686\u0631<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"5672\" data-end=\"5912\">\u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0645\u0632\u0627\u06cc\u0627\u06cc \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u060c \u0631\u0627\u0633\u062a\u200c\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0646 \u0648 \u06a9\u0627\u0647\u0634 \u062c\u0644\u0648 \u0627\u0641\u062a\u0627\u062f\u06af\u06cc \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0627\u0633\u062a. \u0628\u0631\u0631\u0633\u06cc\u200c\u0647\u0627 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u06a9\u0647 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u0646\u062d\u0631\u0627\u0641\u0627\u062a \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0628\u062e\u0634\u062f \u0648 \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646 \u0631\u0627 \u0627\u0635\u0644\u0627\u062d \u06a9\u0646\u062f \u0648 \u0628\u0647 \u0627\u06cc\u0646 \u062a\u0631\u062a\u06cc\u0628 \u0628\u0647 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u062f\u0631\u062f\u0647\u0627\u06cc \u0645\u0632\u0645\u0646 \u06a9\u0645\u0631 \u0648 \u06af\u0631\u062f\u0646 \u0646\u06cc\u0632 \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/p>\n<h3 data-start=\"5914\" data-end=\"5960\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%82%D9%88%DB%8C%D8%AA_%D9%87%D8%B3%D8%AA%D9%87_%D8%A8%D8%AF%D9%86%D8%8C_%D8%A7%D9%86%D8%B9%D8%B7%D8%A7%D9%81%E2%80%8C%D9%BE%D8%B0%DB%8C%D8%B1%DB%8C_%D9%88_%D8%AA%D8%B9%D8%A7%D8%AF%D9%84\"><\/span>\u062a\u0642\u0648\u06cc\u062a \u0647\u0633\u062a\u0647 \u0628\u062f\u0646\u060c \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0648 \u062a\u0639\u0627\u062f\u0644<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-8610 size-full\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Strengthens-core-flexibility-and-balance-2.webp\" alt=\"\u062a\u0642\u0648\u06cc\u062a \u0647\u0633\u062a\u0647 \u0628\u062f\u0646\u060c \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0648 \u062a\u0639\u0627\u062f\u0644\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Strengthens-core-flexibility-and-balance-2.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Strengthens-core-flexibility-and-balance-2-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Strengthens-core-flexibility-and-balance-2-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Strengthens-core-flexibility-and-balance-2-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Strengthens-core-flexibility-and-balance-2-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p data-start=\"5961\" data-end=\"6259\">\u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u06a9\u0647 \u067e\u06cc\u0644\u0627\u062a\u0633 \u062a\u0623\u062b\u06cc\u0631 \u0645\u062b\u0628\u062a\u06cc \u0628\u0631 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u0647\u0633\u062a\u0647\u060c \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc\u060c \u062a\u0639\u0627\u062f\u0644 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0628\u062f\u0646 \u062f\u0627\u0631\u062f. \u0628\u0631\u0627\u06cc \u0645\u062b\u0627\u0644\u060c \u06cc\u06a9 \u0645\u0637\u0627\u0644\u0639\u0647 \u062f\u0631 \u0632\u0646\u0627\u0646 \u0645\u06cc\u0627\u0646\u0633\u0627\u0644 \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0647 \u06a9\u0647 \u067e\u0633 \u0627\u0632 \u06f1\u06f2 \u0647\u0641\u062a\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u0646\u0638\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u06cc\u0644\u0627\u062a\u0633\u060c \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u0647\u0633\u062a\u0647 \u06f3\u06f1\u066b\u06f5 \u062f\u0631\u0635\u062f \u0627\u0641\u0632\u0627\u06cc\u0634\u060c \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u06f3\u066b\u06f5 \u062f\u0631\u0635\u062f\u060c \u062a\u0639\u0627\u062f\u0644 \u06f4\u066b\u06f2 \u062f\u0631\u0635\u062f \u0628\u0647\u0628\u0648\u062f \u06cc\u0627\u0641\u062a\u0647 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0645\u0632\u0627\u06cc\u0627 \u0628\u0647 \u0648\u06cc\u0698\u0647 \u062f\u0631 \u0632\u0646\u0627\u0646 \u0645\u06cc\u0627\u0646\u0633\u0627\u0644 \u0648 \u062a\u0645\u0627\u0645\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u062a\u062d\u0631\u06a9 \u06a9\u0645 \u0648 \u0645\u062d\u062f\u0648\u062f\u06cc \u062f\u0627\u0631\u0646\u062f\u060c \u0627\u0632 \u0627\u0647\u0645\u06cc\u062a \u0628\u0627\u0644\u0627\u06cc\u06cc \u0628\u0631\u062e\u0648\u0631\u062f\u0627\u0631 \u0627\u0633\u062a.<\/p>\n<h3 data-start=\"6261\" data-end=\"6300\"><span class=\"ez-toc-section\" id=\"%D8%A8%D9%87%D8%A8%D9%88%D8%AF_%D8%B3%D9%84%D8%A7%D9%85%D8%AA_%D8%B1%D9%88%D8%A7%D9%86_%D9%88_%DA%A9%D8%A7%D9%87%D8%B4_%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3\"><\/span>\u0628\u0647\u0628\u0648\u062f \u0633\u0644\u0627\u0645\u062a \u0631\u0648\u0627\u0646 \u0648 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"6301\" data-end=\"6530\">\u0627\u0631\u062a\u0628\u0627\u0637 \u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0627 \u0633\u0644\u0627\u0645\u062a \u0631\u0648\u0627\u0646 \u0646\u06cc\u0632 \u0642\u0627\u0628\u0644 \u062a\u0648\u062c\u0647 \u0627\u0633\u062a. \u0645\u0637\u0627\u0644\u0639\u0647\u200c\u0627\u06cc \u062f\u0631 \u0627\u06cc\u062a\u0627\u0644\u06cc\u0627 \u0646\u0634\u0627\u0646 \u062f\u0627\u062f \u0634\u0631\u06a9\u062a\u200c\u06a9\u0646\u0646\u062f\u06af\u0627\u0646\u06cc \u06a9\u0647 \u0628\u0647 \u0645\u062f\u062a \u0686\u0646\u062f \u0647\u0641\u062a\u0647 \u062f\u0631 \u06af\u0631\u0648\u0647 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0641\u0639\u0627\u0644 \u0628\u0648\u062f\u0646\u062f\u060c \u0646\u0633\u0628\u062a \u0628\u0647 \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0646\u062f\u0627\u062f\u0646\u062f\u060c \u06a9\u0627\u0647\u0634 \u0645\u0639\u0646\u0627\u062f\u0627\u0631\u06cc \u062f\u0631 \u0627\u0636\u0637\u0631\u0627\u0628\u060c \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u0648 \u0633\u0648\u0645\u0627\u062a\u06cc\u0632\u06cc\u0634\u0646 (\u0639\u0644\u0627\u0626\u0645 \u062c\u0633\u0645\u0627\u0646\u06cc \u0646\u0627\u0634\u06cc \u0627\u0632 \u0627\u0633\u062a\u0631\u0633) \u062f\u0627\u0634\u062a\u0647\u200c\u0627\u0646\u062f.<\/p>\n<h3 data-start=\"6532\" data-end=\"6572\"><span class=\"ez-toc-section\" id=\"%D9%85%D9%86%D8%A7%D8%B3%D8%A8_%D8%A8%D8%B1%D8%A7%DB%8C_%D8%A8%D8%A7%D8%B2%D8%AA%D9%88%D8%A7%D9%86%DB%8C_%D9%88_%DA%A9%D8%A7%D9%87%D8%B4_%D8%AF%D8%B1%D8%AF\"><\/span>\u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u062a\u0648\u0627\u0646\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u067e\u06cc\u0644\u0627\u062a\u0633 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06af\u0632\u06cc\u0646\u0647\u200c\u0627\u06cc \u0645\u0624\u062b\u0631 \u0648 \u0627\u06cc\u0645\u0646 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u0628\u0627\u0634\u062f \u06a9\u0647 \u0627\u0632 \u062f\u0631\u062f \u0645\u0632\u0645\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc \u0627\u0633\u06a9\u0644\u062a\u06cc \u0631\u0646\u062c \u0645\u06cc\u200c\u0628\u0631\u0646\u062f. \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0639\u0644\u0645\u06cc \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0645\u0644\u0627\u06cc\u0645\u060c \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u0648 \u062a\u0645\u0631\u06a9\u0632\u0645\u062d\u0648\u0631\u060c \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u062a\u062d\u0631\u06a9\u060c \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u062f\u0631 \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u0628\u0627\u0644\u0627\u06cc \u06f5\u06f0 \u0633\u0627\u0644 \u06a9\u0647 \u0628\u0627 \u0645\u0634\u06a9\u0644\u0627\u062a \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u06cc\u0627 \u0632\u0627\u0646\u0648 \u0645\u0648\u0627\u062c\u0647\u200c\u0627\u0646\u062f. \u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0645\u062a\u0639\u062f\u062f \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0647\u200c\u0627\u0646\u062f \u06a9\u0647 \u0634\u0631\u06a9\u062a\u200c\u06a9\u0646\u0646\u062f\u06af\u0627\u0646 \u062f\u0631 \u062f\u0648\u0631\u0647\u200c\u0647\u0627\u06cc \u067e\u06cc\u0644\u0627\u062a\u0633 \u067e\u0633 \u0627\u0632 \u0686\u0646\u062f \u0647\u0641\u062a\u0647\u060c \u0628\u0647\u0628\u0648\u062f \u0642\u0627\u0628\u0644 \u062a\u0648\u062c\u0647\u06cc \u062f\u0631 \u0639\u0645\u0644\u06a9\u0631\u062f \u062d\u0631\u06a9\u062a\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f \u062a\u062c\u0631\u0628\u0647 \u06a9\u0631\u062f\u0647\u200c\u0627\u0646\u062f.<\/p>\n<p>\u0641\u0648\u0627\u06cc\u062f \u067e\u06cc\u0644\u0627\u062a\u0633 \u0686\u0646\u062f\u0628\u0639\u062f\u06cc \u0648 \u06af\u0633\u062a\u0631\u062f\u0647 \u0647\u0633\u062a\u0646\u062f\u061b \u0627\u0632 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u0641\u0631\u0645\u200c\u062f\u0647\u06cc \u0628\u062f\u0646 \u06af\u0631\u0641\u062a\u0647 \u062a\u0627 \u0627\u0635\u0644\u0627\u062d \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u060c \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0647\u0633\u062a\u0647\u200c\u0627\u06cc \u0648 \u0627\u0631\u062a\u0642\u0627\u06cc \u0633\u0644\u0627\u0645\u062a \u0631\u0648\u0627\u0646. \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u0627\u06af\u0631 \u0647\u062f\u0641 \u0634\u0645\u0627 \u0633\u0648\u0632\u0627\u0646\u062f\u0646 \u06a9\u0627\u0644\u0631\u06cc \u0632\u06cc\u0627\u062f \u06cc\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u062f\u06cc\u062f \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0627\u0634\u062f\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u062d\u0631\u06a9\u0627\u062a \u067e\u06cc\u0644\u0627\u062a\u0633 \u0631\u0627 \u0628\u0627 \u0633\u0627\u06cc\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u06cc\u0627 \u0647\u0648\u0627\u0632\u06cc \u062a\u0631\u06a9\u06cc\u0628 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0646\u062a\u06cc\u062c\u0647\u200c\u0627\u06cc \u0628\u0647\u06cc\u0646\u0647 \u0648 \u062d\u062f\u0627\u06a9\u062b\u0631\u06cc \u0628\u0647 \u062f\u0633\u062a \u0622\u06cc\u062f.<\/p>\n<h2 data-start=\"7051\" data-end=\"7092\"><span class=\"ez-toc-section\" id=\"%D9%88%D8%B1%D8%B2%D8%B4_%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3_%D8%A8%D8%B1%D8%A7%DB%8C_%DA%86%D9%87_%DA%A9%D8%B3%D8%A7%D9%86%DB%8C_%D9%85%D9%86%D8%A7%D8%B3%D8%A8_%D8%A7%D8%B3%D8%AA%D8%9F\"><\/span>\u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0631\u0627\u06cc \u0686\u0647 \u06a9\u0633\u0627\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-8604\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Who-is-Pilates-suitable-for.webp\" alt=\"\u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0631\u0627\u06cc \u0686\u0647 \u06a9\u0633\u0627\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Who-is-Pilates-suitable-for.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Who-is-Pilates-suitable-for-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Who-is-Pilates-suitable-for-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Who-is-Pilates-suitable-for-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Who-is-Pilates-suitable-for-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p>\u06cc\u0644\u0627\u062a\u0633 \u06cc\u06a9 \u06af\u0632\u06cc\u0646\u0647 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0645\u062a\u0646\u0648\u0639\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0627\u0633\u062a \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0647\u0645\u0632\u0645\u0627\u0646 \u062a\u0642\u0648\u06cc\u062a \u062c\u0633\u0645 \u0648 \u0622\u0631\u0627\u0645\u0634 \u0630\u0647\u0646\u06cc \u0631\u0627 \u0641\u0631\u0627\u0647\u0645 \u06a9\u0646\u062f. \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0628\u0647\u0631\u0647 \u0631\u0627 \u0627\u0632 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u0628\u0631\u0646\u062f \u0639\u0628\u0627\u0631\u062a\u200c\u0627\u0646\u062f \u0627\u0632:<\/p>\n<ul>\n<li><strong>\u0627\u0641\u0631\u0627\u062f\u06cc \u0628\u0627 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0646\u0634\u0633\u062a\u0647:<\/strong> \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0633\u0627\u0639\u0627\u062a \u0637\u0648\u0644\u0627\u0646\u06cc \u067e\u0634\u062a \u0645\u06cc\u0632 \u0645\u06cc\u200c\u0646\u0634\u06cc\u0646\u0646\u062f \u0648 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0627\u0635\u0644\u0627\u062d \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646 (posture) \u0648 \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f\u0647\u0627\u06cc \u0646\u0627\u0634\u06cc \u0627\u0632 \u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u0648 \u06a9\u0645\u0631 \u0647\u0633\u062a\u0646\u062f.<\/li>\n<li><strong>\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0645 \u0641\u0634\u0627\u0631 \u0627\u0645\u0627 \u0645\u0624\u062b\u0631 \u0647\u0633\u062a\u0646\u062f:<\/strong> \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u0646\u062f \u0639\u0636\u0644\u0627\u062a \u0647\u0633\u062a\u0647\u200c\u0627\u06cc (core muscles) \u062e\u0648\u062f \u0631\u0627 \u0628\u062f\u0648\u0646 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0634\u062f\u06cc\u062f \u0647\u0648\u0627\u0632\u06cc \u06cc\u0627 \u0648\u0632\u0646\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc \u0633\u0646\u06af\u06cc\u0646 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u0646\u062f.<\/li>\n<li><strong>\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0645\u0627\u06cc\u0644\u0646\u062f \u062f\u0631 \u062e\u0627\u0646\u0647 \u0648 \u0628\u0627 \u062d\u062f\u0627\u0642\u0644 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u0646\u062f:<\/strong> \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u062f\u0633\u062a\u0631\u0633\u06cc \u0645\u062d\u062f\u0648\u062f\u06cc \u0628\u0647 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u062f\u0627\u0631\u0646\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0627 \u062a\u0634\u06a9\u060c \u062a\u0648\u067e \u06cc\u0627 \u06a9\u0634 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0624\u062b\u0631 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f.<\/li>\n<li><strong>\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0628\u0647 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0633\u0644\u0627\u0645\u062a \u0630\u0647\u0646 \u0648 \u062c\u0633\u0645 \u0627\u0647\u0645\u06cc\u062a \u0645\u06cc\u200c\u062f\u0647\u0646\u062f:<\/strong> \u067e\u06cc\u0644\u0627\u062a\u0633 \u062c\u0646\u0628\u0647 \u0630\u0647\u0646 \u0628\u062f\u0646 (mind body) \u062f\u0627\u0631\u062f \u0648 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0622\u06af\u0627\u0647\u06cc \u062d\u0631\u06a9\u062a\u06cc\u060c \u06a9\u0646\u062a\u0631\u0644 \u062a\u0646\u0641\u0633 \u0648 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<li><strong>\u0627\u0641\u0631\u0627\u062f \u0645\u06cc\u0627\u0646\u0633\u0627\u0644 \u0648 \u0633\u0627\u0644\u0645\u0646\u062f:<\/strong> \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644\u060c \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0648 \u0642\u062f\u0631\u062a \u067e\u0627\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u0632 \u0627\u0641\u062a \u0639\u0645\u0644\u06a9\u0631\u062f \u062d\u0631\u06a9\u062a\u06cc \u0646\u0627\u0634\u06cc \u0627\u0632 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0646 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u06a9\u0646\u062f.<\/li>\n<\/ul>\n<p>\u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc\u060c \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0648\u06cc\u0698\u06af\u06cc\u200c\u0647\u0627\u06cc \u0645\u0644\u0627\u06cc\u0645\u060c \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u0648 \u0686\u0646\u062f\u0628\u0639\u062f\u06cc \u067e\u06cc\u0644\u0627\u062a\u0633\u060c \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u062a\u0642\u0631\u06cc\u0628\u0627 \u0628\u0631\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u06af\u0632\u06cc\u0646\u0647\u200c\u06cc \u0627\u06cc\u0645\u0646 \u0648 \u0645\u0624\u062b\u0631 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u0633\u0644\u0627\u0645\u062a \u062c\u0633\u0645\u06cc \u0648 \u0631\u0648\u0627\u0646\u06cc \u0645\u0648\u0631\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f.<\/p>\n<h2 data-start=\"7722\" data-end=\"7765\"><span class=\"ez-toc-section\" id=\"%D9%88%D8%B1%D8%B2%D8%B4_%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3_%D8%A8%D8%B1%D8%A7%DB%8C_%DA%86%D9%87_%D8%A7%D9%81%D8%B1%D8%A7%D8%AF%DB%8C_%D9%85%D9%86%D8%A7%D8%B3%D8%A8_%D9%86%DB%8C%D8%B3%D8%AA%D8%9F\"><\/span>\u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0631\u0627\u06cc \u0686\u0647 \u0627\u0641\u0631\u0627\u062f\u06cc \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-8608\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Who-is-Pilates-not-suitable-for.webp\" alt=\"\u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0631\u0627\u06cc \u0686\u0647 \u0627\u0641\u0631\u0627\u062f\u06cc \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a\u061f\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Who-is-Pilates-not-suitable-for.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Who-is-Pilates-not-suitable-for-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Who-is-Pilates-not-suitable-for-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Who-is-Pilates-not-suitable-for-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Who-is-Pilates-not-suitable-for-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p>\u0628\u0627 \u0648\u062c\u0648\u062f \u0641\u0648\u0627\u06cc\u062f \u06af\u0633\u062a\u0631\u062f\u0647\u060c \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a \u0648 \u062f\u0631 \u0628\u0631\u062e\u06cc \u0634\u0631\u0627\u06cc\u0637 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062e\u0637\u0631\u0646\u0627\u06a9 \u06cc\u0627 \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0648\u06cc\u0698\u0647 \u0628\u0627\u0634\u062f. \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0648 \u0631\u0627\u0647\u0646\u0645\u0627\u0647\u0627\u06cc \u0639\u0644\u0645\u06cc \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u06a9\u0647 \u062f\u0631 \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0627\u062d\u062a\u06cc\u0627\u0637 \u0639\u0645\u0644 \u06a9\u0631\u062f \u0648 \u062d\u062a\u0645\u0627 \u067e\u06cc\u0634 \u0627\u0632 \u0634\u0631\u0648\u0639 \u0628\u0627 \u067e\u0632\u0634\u06a9 \u06cc\u0627 \u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e \u0645\u0634\u0648\u0631\u062a \u0646\u0645\u0648\u062f:<\/p>\n<ul>\n<li><strong>\u0645\u0634\u06a9\u0644\u0627\u062a \u0634\u062f\u06cc\u062f \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a:<\/strong> \u0627\u0641\u0631\u0627\u062f \u0628\u0627 \u0641\u062a\u0642 \u062f\u06cc\u0633\u06a9 \u0634\u062f\u06cc\u062f\u060c \u0646\u0627\u067e\u0627\u06cc\u062f\u0627\u0631\u06cc \u0645\u0647\u0631\u0647\u200c\u0627\u06cc (spondylolisthesis) \u06cc\u0627 \u062f\u06cc\u06af\u0631 \u0645\u0634\u06a9\u0644\u0627\u062a \u062c\u062f\u06cc \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a\u060c \u0628\u0631\u062e\u06cc \u062d\u0631\u06a9\u0627\u062a \u062e\u0645 \u0648 \u0686\u0631\u062e\u0634\u06cc \u067e\u06cc\u0644\u0627\u062a\u0633 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0631\u0627\u06cc\u0634\u0627\u0646 \u062e\u0637\u0631\u0646\u0627\u06a9 \u0628\u0627\u0634\u062f \u0648 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0627\u0635\u0644\u0627\u062d \u062d\u0631\u06a9\u0627\u062a \u062f\u0627\u0631\u0646\u062f.<\/li>\n<li><strong>\u067e\u0648\u06a9\u06cc \u0634\u062f\u06cc\u062f \u0627\u0633\u062a\u062e\u0648\u0627\u0646 (Osteoporosis):<\/strong> \u062d\u0631\u06a9\u0627\u062a \u062e\u0645\u06cc\u062f\u0647 \u06cc\u0627 \u067e\u06cc\u0686\u0634\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0631\u06cc\u0633\u06a9 \u0634\u06a9\u0633\u062a\u06af\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u0646\u062f.<\/li>\n<li><strong>\u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0628\u0627 \u0639\u0627\u0631\u0636\u0647:<\/strong> \u0632\u0646\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u06a9\u0647 \u0639\u0627\u0631\u0636\u0647 \u067e\u0632\u0634\u06a9\u06cc \u062e\u0627\u0635\u06cc \u062f\u0627\u0631\u0646\u062f\u060c \u0628\u0627\u06cc\u062f \u0642\u0628\u0644 \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u067e\u06cc\u0644\u0627\u062a\u0633\u060c \u0648\u0636\u0639\u06cc\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u067e\u0632\u0634\u06a9 \u0628\u0631\u0631\u0633\u06cc \u06a9\u0646\u0646\u062f.<\/li>\n<li><strong>\u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0642\u0644\u0628\u06cc \u06a9\u0646\u062a\u0631\u0644\u200c\u0646\u0634\u062f\u0647 \u06cc\u0627 \u0645\u0634\u06a9\u0644\u0627\u062a \u067e\u0632\u0634\u06a9\u06cc \u062c\u062f\u06cc \u062f\u06cc\u06af\u0631:<\/strong> \u0627\u0641\u0631\u0627\u062f\u06cc \u0628\u0627 \u0634\u0631\u0627\u06cc\u0637 \u0642\u0644\u0628\u06cc \u06cc\u0627 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0645\u0632\u0645\u0646 \u06a9\u0646\u062a\u0631\u0644\u200c\u0646\u0634\u062f\u0647\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0631\u062e\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u06cc\u0644\u0627\u062a\u0633 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u062f.<\/li>\n<\/ul>\n<p>\u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc\u060c \u067e\u0627\u0633\u062e \u0628\u0647 \u0633\u0624\u0627\u0644 \u00ab\u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0631\u0627\u06cc \u0686\u0647 \u0627\u0641\u0631\u0627\u062f\u06cc \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a\u061f\u00bb \u0627\u06cc\u0646 \u0627\u0633\u062a: \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u062f\u0627\u0631\u0627\u06cc \u0645\u0634\u06a9\u0644\u0627\u062a \u062c\u062f\u06cc \u067e\u0632\u0634\u06a9\u06cc\u060c \u0622\u0633\u06cc\u0628 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0628\u062f\u0648\u0646 \u0627\u0635\u0644\u0627\u062d\u060c \u067e\u0648\u06a9\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0634\u062f\u06cc\u062f\u060c \u06cc\u0627 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u067e\u0631\u062e\u0637\u0631 \u0647\u0633\u062a\u0646\u062f\u060c \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u062d\u062a\u0645\u0627 \u0627\u0632 \u067e\u0632\u0634\u06a9 \u0645\u062a\u062e\u0635\u0635 \u06cc\u0627 \u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e \u062e\u0648\u062f \u0645\u0634\u0627\u0648\u0631\u0647 \u0628\u06af\u06cc\u0631\u0646\u062f \u062a\u0627 \u062e\u0637\u0631\u0627\u062a \u0627\u062d\u062a\u0645\u0627\u0644\u06cc \u06a9\u0627\u0647\u0634 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u062f.<\/p>\n<h2 data-start=\"8606\" data-end=\"8628\"><span class=\"ez-toc-section\" id=\"%D9%85%D8%B6%D8%B1%D8%A7%D8%AA_%D9%88%D8%B1%D8%B2%D8%B4_%D9%BE%DB%8C%D9%84%D8%A7%D8%AA%D8%B3\"><\/span>\u0645\u0636\u0631\u0627\u062a \u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-8605\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Disadvantages-of-Pilates-Exercise.webp\" alt=\"\u0645\u0636\u0631\u0627\u062a \u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Disadvantages-of-Pilates-Exercise.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Disadvantages-of-Pilates-Exercise-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Disadvantages-of-Pilates-Exercise-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Disadvantages-of-Pilates-Exercise-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/11\/Disadvantages-of-Pilates-Exercise-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p>\u067e\u06cc\u0644\u0627\u062a\u0633\u060c \u0645\u0627\u0646\u0646\u062f \u0647\u0631 \u0648\u0631\u0632\u0634 \u062f\u06cc\u06af\u0631\u06cc\u060c \u062f\u0631 \u0635\u0648\u0631\u062a\u06cc \u06a9\u0647 \u0628\u062f\u0648\u0646 \u0631\u0639\u0627\u06cc\u062a \u0627\u0635\u0648\u0644 \u0648 \u0646\u06a9\u0627\u062a \u0627\u06cc\u0645\u0646\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0634\u06a9\u0644\u0627\u062a\u06cc \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u062f. \u0628\u0631\u062e\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0645\u0648\u0627\u0631\u062f \u0639\u0628\u0627\u0631\u062a\u200c\u0627\u0646\u062f \u0627\u0632:<\/p>\n<ul>\n<li><strong>\u0641\u0634\u0627\u0631 \u0646\u0627\u062e\u0648\u0627\u0633\u062a\u0647 \u0628\u0647 \u0628\u062f\u0646:<\/strong> \u0631\u0639\u0627\u06cc\u062a \u0646\u06a9\u0631\u062f\u0646 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u062d\u0631\u06a9\u0627\u062a\u060c \u06a9\u0646\u062a\u0631\u0644 \u0646\u0627\u06a9\u0627\u0641\u06cc \u0628\u062f\u0646 \u0648 \u062a\u0646\u0641\u0633 \u0646\u0627\u0645\u0646\u0627\u0633\u0628 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0641\u0634\u0627\u0631 \u0627\u0636\u0627\u0641\u06cc \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0645\u0631\u060c \u06af\u0631\u062f\u0646 \u06cc\u0627 \u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0631\u062f \u06a9\u0646\u062f \u0648 \u0628\u0627\u0639\u062b \u062f\u0631\u062f \u06cc\u0627 \u0622\u0633\u06cc\u0628 \u0634\u0648\u062f.<\/li>\n<li><strong>\u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u062f\u0631 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0648 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u0646\u06cc:<\/strong> \u067e\u06cc\u0644\u0627\u062a\u0633 \u0648\u0631\u0632\u0634\u06cc \u0645\u0644\u0627\u06cc\u0645 \u062a\u0627 \u0645\u062a\u0648\u0633\u0637 \u0627\u0633\u062a \u0648 \u0628\u0647 \u062a\u0646\u0647\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0634\u062f\u06cc\u062f \u06cc\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0627\u06af\u0631 \u0647\u062f\u0641 \u0634\u0645\u0627 \u06a9\u0627\u0647\u0634 \u0634\u062f\u06cc\u062f \u0686\u0631\u0628\u06cc \u06cc\u0627 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0632\u06cc\u0627\u062f \u0627\u0633\u062a\u060c \u0628\u0627\u06cc\u062f \u0622\u0646 \u0631\u0627 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u06cc\u0627 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0645\u06a9\u0645\u0644 \u06a9\u0646\u06cc\u062f.<\/li>\n<li><strong>\u0647\u0632\u06cc\u0646\u0647 \u0648 \u062f\u0633\u062a\u0631\u0633\u06cc \u0645\u062d\u062f\u0648\u062f:<\/strong> \u062c\u0644\u0633\u0627\u062a \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u0648 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u0633\u062a\u06af\u0627\u0647\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u0631\u0641\u0631\u0645\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0647\u0632\u06cc\u0646\u0647\u200c\u0628\u0631 \u0628\u0627\u0634\u062f \u0648 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0642\u0627\u0628\u0644 \u062f\u0633\u062a\u0631\u0633\u06cc \u0646\u0628\u0627\u0634\u062f.<\/li>\n<li><strong>\u0631\u06cc\u0633\u06a9 \u0627\u0634\u062a\u0628\u0627\u0647 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646 \u062e\u0627\u0646\u06af\u06cc:<\/strong> \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u062f\u0648\u0646 \u0645\u0631\u0628\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u060c \u0645\u062e\u0635\u0648\u0635\u0627\u064b \u0647\u0646\u06af\u0627\u0645 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u0633\u062a\u06af\u0627\u0647\u200c\u0647\u0627 \u06cc\u0627 \u0627\u0628\u0632\u0627\u0631\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0646\u062c\u0631 \u0628\u0647 \u0627\u0634\u062a\u0628\u0627\u0647 \u062f\u0631 \u0641\u0631\u0645 \u062d\u0631\u06a9\u0627\u062a \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628 \u0634\u0648\u062f.<\/li>\n<\/ul>\n<p><strong>\u0646\u06a9\u062a\u0647 \u0645\u0647\u0645:<\/strong> \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u062e\u0637\u0631\u0627\u062a\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u0628\u0647 \u062a\u062f\u0631\u06cc\u062c \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f\u060c \u062a\u062d\u062a \u0646\u0638\u0631 \u0645\u0631\u0628\u06cc \u0645\u062c\u0631\u0628 \u06cc\u0627 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u0646\u0627\u0628\u0639 \u0622\u0645\u0648\u0632\u0634\u06cc \u0645\u0639\u062a\u0628\u0631 \u067e\u06cc\u0634 \u0628\u0631\u0648\u06cc\u062f\u060c \u0647\u0645\u06cc\u0634\u0647 \u0628\u0647 \u0641\u0631\u0645 \u0648 \u062a\u0646\u0641\u0633 \u0635\u062d\u06cc\u062d \u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0631 \u0635\u0648\u0631\u062a \u0628\u0631\u0648\u0632 \u062f\u0631\u062f \u06cc\u0627 \u0646\u0627\u0631\u0627\u062d\u062a\u06cc\u060c \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0641\u0648\u0631\u0627 \u0645\u062a\u0648\u0642\u0641 \u06a9\u0646\u06cc\u062f.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%AC%D9%85%D8%B9%E2%80%8C%D8%A8%D9%86%D8%AF%DB%8C\"><\/span>\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"9775\" data-end=\"10067\">\u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u00ab\u067e\u06cc\u0644\u0627\u062a\u0633 \u062f\u0631 \u062e\u0627\u0646\u0647\u00bb \u06cc\u0627 \u0628\u0627 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u06cc\u06a9\u06cc \u0627\u0632 \u0631\u0648\u0634\u200c\u0647\u0627\u06cc \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647 \u0648 \u06a9\u0627\u0631\u0622\u0645\u062f \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0647\u0633\u062a\u0647 \u0628\u062f\u0646\u060c \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u067e\u0648\u0633\u0686\u0631\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc\u060c \u062a\u0639\u0627\u062f\u0644 \u0648 \u0622\u0631\u0627\u0645\u0634 \u0630\u0647\u0646 \u0627\u0633\u062a. \u0627\u06af\u0631 \u0634\u0645\u0627 \u0647\u0645 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u0642\u0627\u0628\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0631 \u0645\u0646\u0632\u0644\u060c \u0628\u0627 \u062d\u062f\u0627\u0642\u0644 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a\u060c \u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u06a9\u06cc\u0641\u06cc\u062a \u062d\u0631\u06a9\u062a \u0647\u0633\u062a\u06cc\u062f\u060c \u06af\u0632\u06cc\u0646\u0647 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0646\u0627\u0633\u0628\u06cc \u0627\u0633\u062a.<\/p>\n<p data-start=\"10069\" data-end=\"10300\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u0631\u0631\u0633\u06cc \u06a9\u0631\u062f\u06cc\u0645 \u06a9\u0647 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0686\u06cc\u0633\u062a\u060c \u0686\u0647 \u0627\u0646\u0648\u0627\u0639\u06cc \u062f\u0627\u0631\u062f\u060c \u0686\u0646\u062f \u062a\u0645\u0631\u06cc\u0646 \u0622\u0633\u0627\u0646 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0631\u062f\u06cc\u0645\u060c \u0641\u0648\u0627\u06cc\u062f \u0639\u0644\u0645\u06cc \u0622\u0646 \u0631\u0627 \u0645\u0631\u0648\u0631 \u06a9\u0631\u062f\u06cc\u0645\u060c \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u062e\u0627\u0637\u0628\u0627\u0646 \u0645\u0646\u0627\u0633\u0628\u0634 \u0648 \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0627\u062d\u062a\u06cc\u0627\u0637 \u06a9\u0646\u0646\u062f \u0648 \u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u0645\u0636\u0631\u0627\u062a \u0648 \u0645\u062d\u062f\u0648\u062f\u06cc\u062a\u200c\u0647\u0627\u06cc \u0622\u0646 \u0631\u0627 \u0645\u0637\u0631\u062d \u06a9\u0631\u062f\u06cc\u0645.<\/p>\n<p data-start=\"10302\" data-end=\"10655\">\u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u0634\u0648\u062f \u0627\u06af\u0631 \u062a\u0627\u0632\u0647\u200c\u06a9\u0627\u0631 \u0647\u0633\u062a\u06cc\u062f\u060c \u0628\u0627 \u062c\u0644\u0633\u0627\u062a \u06a9\u0648\u062a\u0627\u0647 \u0648 \u0633\u0627\u062f\u0647 \u0622\u063a\u0627\u0632 \u06a9\u0646\u06cc\u062f\u060c \u0641\u0631\u0645 \u062d\u0631\u06a9\u0627\u062a \u0631\u0627 \u0628\u0647\u200c\u062f\u0642\u062a \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f\u060c \u0648 \u0622\u0646 \u0631\u0627 \u0628\u0627 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0645\u0627\u0646\u0646\u062f <a href=\"https:\/\/www.irangan.com\/mag\/the-best-yoga-poses-to-reduce-stress-and-improve-health\/\" target=\"_blank\" rel=\"noopener\">\u00ab\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647\u00bb<\/a> \u06cc\u0627 <a href=\"https:\/\/www.irangan.com\/mag\/casual-style-essentials-types\/\" target=\"_blank\" rel=\"noopener\">\u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc<\/a> \u062a\u0631\u06a9\u06cc\u0628 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u0632\u06cc\u0631\u0627 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644\u060c \u0627\u062b\u0631\u0628\u062e\u0634\u06cc \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0647\u200c\u062a\u0646\u0647\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0628\u0647 \u062d\u062f \u0645\u0637\u0644\u0648\u0628 \u0648 \u0645\u0648\u0631\u062f \u0627\u0646\u062a\u0638\u0627\u0631 \u0646\u06cc\u0633\u062a \u0627\u0645\u0627 \u062a\u0631\u06a9\u06cc\u0628 \u0622\u0646 \u0628\u0627<a href=\"https:\/\/www.irangan.com\/mag\/best-time-exercise-burn-fat\/\" target=\"_blank\" rel=\"noopener\"> \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc<\/a> \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0645\u06a9\u200c\u06a9\u0646\u0646\u062f\u0647 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f.<\/p>\n<p data-start=\"10302\" data-end=\"10655\">\u0645\u0646\u0628\u0639: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/40267639\/\" target=\"_blank\" rel=\"noopener\">NIH<\/a> &#8211;<a href=\"https:\/\/bmcsportsscimedrehabil.biomedcentral.com\/articles\/10.1186\/s13102-024-00843-3?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\"> BMC<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u067e\u0631\u062a\u06a9\u0627\u067e\u0648\u06cc \u0627\u0645\u0631\u0648\u0632\u060c \u0648\u0642\u062a\u06cc \u0633\u0627\u0639\u062a\u200c\u0647\u0627 \u067e\u0634\u062a \u0645\u06cc\u0632 \u0646\u0634\u0633\u062a\u0647\u200c\u0627\u06cc\u0645 \u0648 \u0628\u0627 \u0645\u0648\u0628\u0627\u06cc\u0644 \u06cc\u0627 \u06a9\u0627\u0645\u067e\u06cc\u0648\u062a\u0631 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645\u060c \u0628\u062f\u0646\u200c\u0645\u0627\u0646 \u0641\u0631\u06cc\u0627\u062f \u0645\u06cc\u200c\u0632\u0646\u062f: \u00ab\u0628\u0644\u0646\u062f \u0634\u0648 \u0648 \u062a\u06a9\u0627\u0646\u06cc \u0628\u0647 \u062e\u0648\u062f\u062a \u0628\u062f\u0647!\u00bb \u062f\u0631 \u0686\u0646\u06cc\u0646 \u0634\u0631\u0627\u06cc\u0637\u06cc \u0641\u06a9\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0686\u0627\u0631\u0647 \u0686\u06cc\u0633\u062a\u061f \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0644\u0627\u06cc\u0645\u060c \u062f\u0642\u06cc\u0642\u060c \u0642\u0627\u0628\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0648 \u0628\u0627 \u062a\u0623\u062b\u06cc\u0631\u06af\u0630\u0627\u0631\u06cc \u0648\u0627\u0642\u0639\u06cc\u061b \u0686\u06cc\u0632\u06cc \u06a9\u0647 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647\u200c\u0633\u0645\u062a \u0628\u062f\u0646\u06cc \u0645\u0633\u062a\u062d\u06a9\u0645\u200c\u062a\u0631\u060c \u0648\u0627\u06a9\u0646\u0634\u200c\u067e\u0630\u06cc\u0631\u062a\u0631 \u0648 \u0633\u0627\u0644\u0645\u200c\u062a\u0631 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":8597,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27,34],"tags":[],"class_list":["post-8436","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-fitness-and-travel"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.6 (Yoast SEO v25.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0686\u06cc\u0633\u062a\u061f \u0645\u0639\u0631\u0641\u06cc \u062d\u0631\u06a9\u0627\u062a + \u0646\u062d\u0648\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647 - \u0645\u062c\u0644\u0647 \u0627\u06cc\u0631\u0627\u0646\u06af\u0627\u0646<\/title>\n<meta name=\"description\" content=\"\u0648\u0631\u0632\u0634 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