{"id":1640,"date":"2026-06-02T06:13:09","date_gmt":"2026-06-02T00:43:09","guid":{"rendered":"https:\/\/indusherbal.com\/lang\/or\/blog\/%e0%ad%a7%e0%ad%ab-%e0%ac%ae%e0%ac%bf%e0%ac%a8%e0%ac%bf%e0%ac%9f%e0%ac%b0%e0%ad%87-%e0%ac%ab%e0%ac%bf%e0%ac%9f-%e0%ac%9b%e0%ad%8b%e0%ac%9f-%e0%ac%95%e0%ac%b8%e0%ac%b0%e0%ac%a4-%e0%ac%ac%e0%ac%a1\/"},"modified":"2026-06-02T06:13:09","modified_gmt":"2026-06-02T00:43:09","slug":"%e0%ad%a7%e0%ad%ab-%e0%ac%ae%e0%ac%bf%e0%ac%a8%e0%ac%bf%e0%ac%9f%e0%ac%b0%e0%ad%87-%e0%ac%ab%e0%ac%bf%e0%ac%9f-%e0%ac%9b%e0%ad%8b%e0%ac%9f-%e0%ac%95%e0%ac%b8%e0%ac%b0%e0%ac%a4-%e0%ac%ac%e0%ac%a1","status":"publish","type":"post","link":"https:\/\/indusherbal.com\/lang\/or\/blog\/%e0%ad%a7%e0%ad%ab-%e0%ac%ae%e0%ac%bf%e0%ac%a8%e0%ac%bf%e0%ac%9f%e0%ac%b0%e0%ad%87-%e0%ac%ab%e0%ac%bf%e0%ac%9f-%e0%ac%9b%e0%ad%8b%e0%ac%9f-%e0%ac%95%e0%ac%b8%e0%ac%b0%e0%ac%a4-%e0%ac%ac%e0%ac%a1\/","title":{"rendered":"\u0b67\u0b6b \u0b2e\u0b3f\u0b28\u0b3f\u0b1f\u0b30\u0b47 \u0b2b\u0b3f\u0b1f: \u0b1b\u0b4b\u0b1f \u0b15\u0b38\u0b30\u0b24, \u0b2c\u0b21 \u0b2a\u0b30\u0b3f\u0b2c\u0b30\u0b4d\u0b24\u0b4d\u0b24\u0b28"},"content":{"rendered":"<p>\u0b06\u0b1c\u0b3f \u0b15\u2019\u0b23 \u0b1c\u0b3e\u0b23\u0b3f\u0b1b, \u0b26\u0b3f\u0b28\u0b15\u0b41 \u0b2e\u0b3e\u0b24\u0b4d\u0b30 <span style=\"color:#4CAF50; font-weight:bold; text-decoration:underline;\">\u0b67\u0b6b \u0b2e\u0b3f\u0b28\u0b3f\u0b1f \u0b2b\u0b3f\u0b1f\u0b28\u0b47\u0b38\u0b4d<\/span> \u0b24\u0b41\u0b2e \u0b1c\u0b40\u0b2c\u0b28\u0b15\u0b41 \u0b38\u0b2e\u0b4d\u0b2a\u0b42\u0b30\u0b4d\u0b23\u0b4d\u0b23 \u0b2c\u0b26\u0b33\u0b3e\u0b07\u0b26\u0b47\u0b07\u0b2a\u0b3e\u0b30\u0b47? \u0b39\u0b01, \u0b2e\u0b41\u0b01 \u0b17\u0b2e\u0b4d\u0b2d\u0b40\u0b30\u0964 \u0b6d\u0b6e% \u0b32\u0b4b\u0b15 \u0b15\u0b41\u0b39\u0b28\u0b4d\u0b24\u0b3f \u0b2c\u0b4d\u0b5f\u0b3e\u0b5f\u0b3e\u0b2e \u0b2a\u0b3e\u0b07\u0b01 \u0b38\u0b2e\u0b5f \u0b28\u0b3e\u0b39\u0b3f\u0b01, \u0b15\u0b3f\u0b28\u0b4d\u0b24\u0b41 \u0b38\u0b24 \u0b15\u0b25\u0b3e \u0b39\u0b47\u0b09\u0b1b\u0b3f **\u0b38\u0b2e\u0b5f \u0b24 \u0b05\u0b1b\u0b3f**, \u0b26\u0b30\u0b15\u0b3e\u0b30 \u0b15\u0b47\u0b2c\u0b33 \u0b1f\u0b3f\u0b15\u0b3f\u0b0f **\u0b26\u0b4d\u0b30\u0b41\u0b24 \u0b2c\u0b4d\u0b5f\u0b3e\u0b5f\u0b3e\u0b2e**\u0b30 \u0b06\u0b26\u0b24\u0964<\/p>\n<p>\u0b2e\u0b41\u0b01 \u0b2c\u0b3f \u0b25\u0b30\u0b47 \u0b38\u0b47\u0b39\u0b3f \u0b32\u0b4b\u0b15 \u0b2e\u0b3e\u0b28\u0b19\u0b4d\u0b15 \u0b2d\u0b3f\u0b24\u0b30\u0b41 \u0b25\u0b3f\u0b32\u0b3f\u0964 \u2018\u0b06\u0b1c\u0b3f \u0b26\u0b4c\u0b21\u0b3c\u0b3f\u0b2c\u0b3f\u2019, \u2018\u0b06\u0b1c\u0b3f \u0b2c\u0b4d\u0b5f\u0b3e\u0b5f\u0b3e\u0b2e \u0b15\u0b30\u0b3f\u0b2c\u0b3f\u2019 \u2013 \u0b15\u0b39\u0b3f \u0b15\u0b39\u0b3f \u0b38\u0b2a\u0b4d\u0b24\u0b3e\u0b39, \u0b2e\u0b3e\u0b38 \u0b17\u0b21\u0b3c\u0b3f \u0b2f\u0b3e\u0b09\u0b25\u0b3f\u0b32\u0b3e\u0964 \u0b15\u0b3f\u0b28\u0b4d\u0b24\u0b41 \u0b2f\u0b47\u0b24\u0b47\u0b2c\u0b47\u0b33\u0b47 \u0b2e\u0b41\u0b01 **<span style=\"color:#2196F3; font-weight:bold; text-decoration:underline;\">\u0b1b\u0b4b\u0b1f \u0b15\u0b38\u0b30\u0b24<\/span>** \u0b30\u0b41\u0b1f\u0b3f\u0b28\u0b4d \u0b38\u0b39\u0b3f\u0b24 \u0b06\u0b30\u0b2e\u0b4d\u0b2d \u0b15\u0b32\u0b3f, \u0b38\u0b47\u0b24\u0b47\u0b2c\u0b47\u0b33\u0b47 \u0b38\u0b2c\u0b41\u0b15\u0b3f\u0b1b\u0b3f \u0b2c\u0b26\u0b32\u0b3f\u0b17\u0b32\u0b3e\u0964 \u0b67\u0b6b \u0b2e\u0b3f\u0b28\u0b3f\u0b1f\u0b30\u0b47 \u0b2b\u0b3f\u0b1f: <span style=\"color:#FF9800; font-weight:bold; text-decoration:underline;\">\u0b1b\u0b4b\u0b1f \u0b15\u0b38\u0b30\u0b24, \u0b2c\u0b21 \u0b2a\u0b30\u0b3f\u0b2c\u0b30\u0b4d\u0b24\u0b4d\u0b24\u0b28<\/span> \u2013 \u0b0f\u0b07 \u0b2d\u0b3e\u0b2c\u0b28\u0b3e \u0b39\u0b3f\u0b01 \u0b2e\u0b4b \u0b06\u0b21\u0b3c\u0b41 \u0b68\u0b66 \u0b15\u0b3f\u0b32\u0b4b \u0b13\u0b1c\u0b28 \u0b39\u0b30\u0b3e\u0b07\u0b1b\u0b3f\u0964<\/p>\n<p>\u0b0f\u0b2c\u0b47 \u0b1a\u0b3f\u0b28\u0b4d\u0b24\u0b3e\u0b15\u0b30, \u0b24\u0b41\u0b2e\u0b47 \u0b2a\u0b4d\u0b30\u0b24\u0b3f\u0b26\u0b3f\u0b28 \u0b2b\u0b4b\u0b28\u0b30\u0b47 \u0b38\u0b4d\u0b15\u0b4d\u0b30\u0b4b\u0b32 \u0b15\u0b30\u0b3f\u0b2c\u0b3e\u0b30\u0b47 \u0b67\u0b6b \u0b2e\u0b3f\u0b28\u0b3f\u0b1f\u0b4d \u0b16\u0b30\u0b4d\u0b1a\u0b4d\u0b1a \u0b15\u0b30\u0b3f\u0b26\u0b3f\u0b05\u0964 \u0b38\u0b47\u0b07 \u0b38\u0b2e\u0b5f\u0b15\u0b41 \u0b2c\u0b4d\u0b5f\u0b3e\u0b17\u0b4d\u0b17\u0b41\u0b21\u0b3c\u0b3f\u0b15\u0b41 \u0b1f\u0b3f\u0b15\u0b3f\u0b0f **<span style=\"color:#9C27B0; font-weight:bold; text-decoration:underline;\">\u0b2b\u0b3f\u0b1f\u0b28\u0b47\u0b38\u0b4d \u0b1f\u0b3f\u0b2a\u0b4d\u0b38<\/span>** \u0b05\u0b28\u0b41\u0b38\u0b3e\u0b30\u0b47 \u0b2c\u0b4d\u0b5f\u0b2c\u0b39\u0b3e\u0b30 \u0b15\u0b32\u0b47, \u0b15\u2019\u0b23 \u0b39\u0b4b\u0b07\u0b2a\u0b3e\u0b30\u0b47? \u0b06\u0b38, \u0b2c\u0b41\u0b1d\u0b3f\u0b2c\u0b3e\u0964<\/p>\n<p><img data-lazyloaded=\"1\" decoding=\"async\" loading=\"lazy\" style=\"display:block; margin:auto;\" src=\"https:\/\/images.pexels.com\/photos\/8846521\/pexels-photo-8846521.jpeg?auto=compress&#038;cs=tinysrgb&#038;h=650&#038;w=940\" loading=\"lazy\" alt=\"\u0b1b\u0b4b\u0b1f \u0b15\u0b38\u0b30\u0b24 example visualization with women stretching\" title=\"\"><\/p>\n<h2>\u0b32\u0b3e\u0b18\u0b2c \u0b67\u0b6b \u0b2e\u0b3f\u0b28\u0b3f\u0b1f\u0b4d \u0b2a\u0b3e\u0b07\u0b01 \u2018\u0b13\u0b4d\u0b2c\u0b3e\u0b07\u2019?<\/h2>\n<p>\u0b2c\u0b48\u0b1c\u0b4d\u0b1e\u0b3e\u0b28\u0b3f\u0b15 \u0b15\u0b41\u0b39\u0b28\u0b4d\u0b24\u0b3f, \u0b2e\u0b23\u0b3f\u0b37\u0b30 \u0b26\u0b3f\u0b2e\u0b3e\u0b17\u0b4d \u0b67\u0b6b \u0b2e\u0b3f\u0b28\u0b3f\u0b1f\u0b4d \u0b2a\u0b30\u0b47 \u0b1f\u0b3f\u0b15\u0b3f\u0b0f \u0b05\u0b27\u0b3f\u0b15 \u0b2e\u0b28\u0b4b\u0b28\u0b3f\u0b2c\u0b47\u0b36 \u0b39\u0b30\u0b3e\u0b07\u0b25\u0b3e\u0b0f\u0964 \u0b2e\u0b3e\u0b24\u0b4d\u0b30 \u0b0f\u0b24\u0b3f\u0b15\u0b3f \u0b38\u0b2e\u0b5f \u0b2c\u0b4d\u0b5f\u0b3e\u0b5f\u0b3e\u0b2e \u0b2a\u0b3e\u0b07\u0b01 \u0b2a\u0b30\u0b2b\u0b47\u0b15\u0b4d\u0b1f\u0964 \u0b24\u0b41\u0b2e\u0b47 \u0b2f\u0b26\u0b3f \u0b26\u0b3f\u0b28\u0b15\u0b41 \u0b67\u0b6b \u0b2e\u0b3f\u0b28\u0b3f\u0b1f\u0b4d **<span style=\"color:#4ECDC4; font-weight:bold; text-decoration:underline;\">\u0b26\u0b4d\u0b30\u0b41\u0b24 \u0b2c\u0b4d\u0b5f\u0b3e\u0b5f\u0b3e\u0b2e<\/span>** \u0b15\u0b30, \u0b24\u0b47\u0b2c\u0b47 \u0b2e\u0b47\u0b1f\u0b3e\u0b2c\u0b4b\u0b32\u0b3f\u0b1c\u0b2e\u0b4d \u0b69\u0b66% \u0b2f\u0b3e\u0b0f\u0b01 \u0b2c\u0b22\u0b3c\u0b3f\u0b2a\u0b3e\u0b30\u0b47 (\u0b39\u0b3e\u0b01, *NIH studies* \u0b07\u0b0f \u0b26\u0b3e\u0b2c\u0b3f \u0b15\u0b30\u0b47) \u0964<\/p>\n<p>\u0b2e\u0b28\u0b47\u0b30\u0b16, \u0b24\u0b41\u0b2e\u0b47 \u0b17\u0b41\u0b17\u0b41\u0b32\u0b30\u0b47 \u2018\u0b15\u0b38\u0b30\u0b24\u2019 \u0b38\u0b30\u0b4d\u0b1a\u0b4d\u0b1a \u0b15\u0b32\u0b3e\u0b2c\u0b47\u0b33\u0b47, \u0b6f\u0b66% \u0b32\u0b4b\u0b15 \u0b69\u0b66 \u0b2e\u0b3f\u0b28\u0b3f\u0b1f\u0b4d \u0b30\u0b41\u0b1f\u0b3f\u0b28\u0b4d \u0b26\u0b47\u0b16\u0b3f\u0b2c\u0b3e\u0b15\u0b41 \u0b2a\u0b3e\u0b06\u0b28\u0b4d\u0b24\u0b3f\u0964 \u0b15\u0b3f\u0b28\u0b4d\u0b24\u0b41 \u0b38\u0b24 \u0b15\u0b25\u0b3e \u0b15\u2019\u0b23? \u0b6e\u0b66% \u0b32\u0b4b\u0b15 *\u0b06\u0b38\u0b4d\u0b24\u0b47 \u0b06\u0b38\u0b4d\u0b24\u0b47* \u0b39\u0b3e\u0b30\u0b4d \u0b2e\u0b3e\u0b28\u0b28\u0b4d\u0b24\u0b3f\u0964 \u0b24\u0b47\u0b23\u0b41 <span style=\"color:#FF9F1C; font-weight:bold; text-decoration:underline;\">\u0b13\u0b21\u0b3c\u0b3f\u0b06 \u0b2b\u0b3f\u0b1f\u0b28\u0b47\u0b38\u0b4d<\/span> \u0b1f\u0b3f\u0b2a\u0b4d\u0b38\u0b30\u0b47 **\u0b1b\u0b4b\u0b1f \u0b15\u0b38\u0b30\u0b24** \u0b39\u0b3f\u0b01 \u0b39\u0b47\u0b09\u0b1b\u0b3f \u0b38\u0b2c\u0b41\u0b20\u0b41 \u0b2c\u0b21 \u0b2c\u0b3f\u0b1c\u0b5f\u0964<\/p>\n<h2>\u0b15\u0b47\u0b2e\u0b3f\u0b24\u0b3f \u0b15\u0b30\u0b3f\u0b2c \u2018\u0b67\u0b6b \u0b2e\u0b3f\u0b28\u0b3f\u0b1f\u0b4d \u0b2b\u0b3f\u0b1f\u0b28\u0b47\u0b38\u0b4d\u2019 \u0b30\u0b41\u0b1f\u0b3f\u0b28\u0b4d?<\/h2>\n<p>\u0b0f\u0b20\u0b3f \u0b2e\u0b41\u0b01 \u0b0f\u0b2e\u0b3f\u0b24\u0b3f \u0b0f\u0b15 \u0b2a\u0b4d\u0b30\u0b23\u0b3e\u0b33\u0b40 \u0b26\u0b47\u0b09\u0b1b\u0b3f, \u0b2f\u0b3e\u0b39\u0b3e \u0b24\u0b41\u0b2e\u0b47 \u0b2c\u0b38\u0b3f\u0b25\u0b3f\u0b2c\u0b3e \u0b18\u0b30\u0b47, \u0b05\u0b2b\u0b3f\u0b38\u0b30\u0b47, \u0b15\u0b3f\u0b2e\u0b4d\u0b2c\u0b3e \u0b2a\u0b3e\u0b30\u0b4d\u0b15\u0b30\u0b47 \u0b15\u0b30\u0b3f\u0b2a\u0b3e\u0b30\u0b3f\u0b2c\u0964 \u0b0f\u0b25\u0b3f\u0b30\u0b47 \u0b15\u0b4c\u0b23\u0b38\u0b3f \u0b09\u0b2a\u0b15\u0b30\u0b23 \u0b26\u0b30\u0b15\u0b3e\u0b30 \u0b28\u0b3e\u0b39\u0b3f\u0b01\u0964<\/p>\n<h3>\u0b6b \u0b2e\u0b3f\u0b28\u0b3f\u0b1f\u0b4d: \u0b71\u0b3e\u0b30\u0b4d\u0b2e-\u0b05\u0b2a\u0b4d (Warm-Up)<\/h3>\n<ul>\n<li><b>\u0b1c\u0b2e\u0b4d\u0b2a\u0b3f\u0b19\u0b4d\u0b17\u0b4d \u0b1c\u0b4d\u0b5f\u0b3e\u0b15\u0b4d\u0b38:<\/b> \u0b69\u0b66 \u0b38\u0b47\u0b15\u0b47\u0b23\u0b4d\u0b21 (\u0b68 \u0b25\u0b30)<\/li>\n<li><b>\u0b28\u0b47\u0b15\u0b4d \u0b30\u0b4b\u0b32\u0b4d\u0b38:<\/b> \u0b2e\u0b41\u0b23\u0b4d\u0b21\u0b15\u0b41 \u0b27\u0b40\u0b30\u0b47 \u0b27\u0b40\u0b30\u0b47 \u0b18\u0b42\u0b30\u0b3e\u0b05 (\u0b67 \u0b2e\u0b3f\u0b28\u0b3f\u0b1f\u0b4d)<\/li>\n<li><b>\u0b06\u0b30\u0b4d\u0b2e\u0b4d \u0b38\u0b30\u0b4d\u0b15\u0b32\u0b4d\u0b38:<\/b> \u0b69\u0b66 \u0b38\u0b47\u0b15\u0b47\u0b23\u0b4d\u0b21 (\u0b2a\u0b4d\u0b30\u0b24\u0b3f \u0b26\u0b3f\u0b17\u0b30\u0b47)<\/li>\n<\/ul>\n<p>\u0b0f\u0b39\u0b3e\u0b15\u0b41 *\u2018\u0b2c\u0b21 \u0b2a\u0b30\u0b3f\u0b2c\u0b30\u0b4d\u0b24\u0b4d\u0b24\u0b28\u2019* \u0b15\u0b41\u0b39, \u0b15\u0b3e\u0b30\u0b23 \u0b0f\u0b39\u0b3e \u0b2e\u0b3e\u0b02\u0b38\u0b2a\u0b47\u0b36\u0b40\u0b15\u0b41 \u0b05\u0b33\u0b38\u0b41\u0b06\u0b30\u0b41 \u0b1c\u0b17\u0b3e\u0b23\u0b4d\u0b1f \u0b15\u0b30\u0b3f\u0b26\u0b3f\u0b0f\u0964<\/p>\n<p><img data-lazyloaded=\"1\" decoding=\"async\" loading=\"lazy\" style=\"display:block; margin:auto;\" src=\"https:\/\/images.pexels.com\/photos\/8846585\/pexels-photo-8846585.jpeg?auto=compress&#038;cs=tinysrgb&#038;h=650&#038;w=940\" loading=\"lazy\" \/p alt=\"\" title=\"\">\n","protected":false},"excerpt":{"rendered":"<p>\u0b06\u0b1c\u0b3f \u0b15\u2019\u0b23 \u0b1c\u0b3e\u0b23\u0b3f\u0b1b, \u0b26\u0b3f\u0b28\u0b15\u0b41 \u0b2e\u0b3e\u0b24\u0b4d\u0b30 \u0b67\u0b6b \u0b2e\u0b3f\u0b28\u0b3f\u0b1f \u0b2b\u0b3f\u0b1f\u0b28\u0b47\u0b38\u0b4d \u0b24\u0b41\u0b2e \u0b1c\u0b40\u0b2c\u0b28\u0b15\u0b41 \u0b38\u0b2e\u0b4d\u0b2a\u0b42\u0b30\u0b4d\u0b23\u0b4d\u0b23 \u0b2c\u0b26\u0b33\u0b3e\u0b07\u0b26\u0b47\u0b07\u0b2a\u0b3e\u0b30\u0b47? \u0b39\u0b01, \u0b2e\u0b41\u0b01 \u0b17\u0b2e\u0b4d\u0b2d\u0b40\u0b30\u0964 \u0b6d\u0b6e% \u0b32\u0b4b\u0b15 \u0b15\u0b41\u0b39\u0b28\u0b4d\u0b24\u0b3f \u0b2c\u0b4d\u0b5f\u0b3e\u0b5f\u0b3e\u0b2e \u0b2a\u0b3e\u0b07\u0b01 \u0b38\u0b2e\u0b5f \u0b28\u0b3e\u0b39\u0b3f\u0b01, \u0b15\u0b3f\u0b28\u0b4d\u0b24\u0b41 \u0b38\u0b24 \u0b15\u0b25\u0b3e&#8230;<\/p>\n","protected":false},"author":1,"featured_media":1639,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-1640","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/indusherbal.com\/lang\/or\/blog\/wp-json\/wp\/v2\/posts\/1640","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/indusherbal.com\/lang\/or\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/indusherbal.com\/lang\/or\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/indusherbal.com\/lang\/or\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/indusherbal.com\/lang\/or\/blog\/wp-json\/wp\/v2\/comments?post=1640"}],"version-history":[{"count":0,"href":"https:\/\/indusherbal.com\/lang\/or\/blog\/wp-json\/wp\/v2\/posts\/1640\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/indusherbal.com\/lang\/or\/blog\/wp-json\/wp\/v2\/media\/1639"}],"wp:attachment":[{"href":"https:\/\/indusherbal.com\/lang\/or\/blog\/wp-json\/wp\/v2\/media?parent=1640"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/indusherbal.com\/lang\/or\/blog\/wp-json\/wp\/v2\/categories?post=1640"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/indusherbal.com\/lang\/or\/blog\/wp-json\/wp\/v2\/tags?post=1640"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}