{"id":8872,"date":"2025-04-27T14:26:24","date_gmt":"2025-04-27T14:26:24","guid":{"rendered":"https:\/\/ayaonlineshop.com\/?p=8872"},"modified":"2025-05-15T09:10:20","modified_gmt":"2025-05-15T09:10:20","slug":"nuruugaa-herhen-hamgaalah-ve","status":"publish","type":"post","link":"https:\/\/ayaonlineshop.com\/mn\/nuruugaa-herhen-hamgaalah-ve\/","title":{"rendered":"\u043d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0445\u044d\u0440\u0445\u044d\u043d \u0445\u0430\u043c\u0433\u0430\u0430\u043b\u0430\u0445 \u0432\u044d?"},"content":{"rendered":"<style>.wp-block-kadence-advancedheading.kt-adv-heading8872_deb2de-72, .wp-block-kadence-advancedheading.kt-adv-heading8872_deb2de-72[data-kb-block=\"kb-adv-heading8872_deb2de-72\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading8872_deb2de-72 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading8872_deb2de-72[data-kb-block=\"kb-adv-heading8872_deb2de-72\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading8872_deb2de-72 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading8872_deb2de-72[data-kb-block=\"kb-adv-heading8872_deb2de-72\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading8872_deb2de-72 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading8872_deb2de-72\"><strong><a href=\"https:\/\/www.facebook.com\/AYAcorset\" target=\"_blank\" rel=\"noopener\">\u043d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0445\u044d\u0440\u0445\u044d\u043d \u0445\u0430\u043c\u0433\u0430\u0430\u043b\u0430\u0445 \u0432\u044d?<\/a><\/strong><\/h2>\n\n\n\n<p>\u0421\u04af\u04af\u043b\u0438\u0439\u043d \u0436\u0438\u043b\u04af\u04af\u0434\u044d\u0434 \u041c\u043e\u043d\u0433\u043e\u043b \u0423\u043b\u0441\u0430\u0434 \u043d\u0443\u0440\u0443\u0443, \u043d\u0443\u0433\u0430\u0441\u043d\u044b \u0433\u044d\u043c\u0442\u043b\u0438\u0439\u043d \u0442\u043e\u043e \u043d\u044d\u043c\u044d\u0433\u0434\u044d\u0445 \u0445\u0430\u043d\u0434\u043b\u0430\u0433\u0430\u0442\u0430\u0439 \u0431\u0430\u0439\u043d\u0430. \u0425\u043e\u0442\u0436\u0438\u043b\u0442, \u0445\u04e9\u0434\u04e9\u043b\u0433\u04e9\u04e9\u043d\u0438\u0439 \u0434\u0443\u0442\u0430\u0433\u0434\u0430\u043b, \u0431\u0443\u0440\u0443\u0443 \u0445\u04e9\u0434\u04e9\u043b\u0433\u04e9\u04e9\u043d\u0438\u0439 \u0445\u044d\u0432\u0448\u0438\u043b, \u0437\u0430\u043c \u0442\u044d\u044d\u0432\u0440\u0438\u0439\u043d \u043e\u0441\u043e\u043b \u0437\u044d\u0440\u044d\u0433 \u043e\u043b\u043e\u043d \u0445\u04af\u0447\u0438\u043d \u0437\u04af\u0439\u043b\u0441 \u04af\u04af\u043d\u0434 \u043d\u04e9\u043b\u04e9\u04e9\u043b\u0436 \u0431\u0443\u0439. <a href=\"https:\/\/www.facebook.com\/AYAcorset\" target=\"_blank\" rel=\"noopener\">\u041d\u0443\u0440\u0443\u0443\u043d\u044b \u0433\u044d\u043c\u0442\u044d\u043b \u043d\u044c \u0437\u04e9\u0432\u0445\u04e9\u043d \u0445\u04e9\u0434\u04e9\u043b\u0433\u04e9\u04e9\u043d\u0434 \u043d\u04e9\u043b\u04e9\u04e9\u043b\u04e9\u0445\u04e9\u04e9\u0441<\/a> \u0433\u0430\u0434\u043d\u0430 \u0430\u043c\u044c\u0434\u0440\u0430\u043b\u044b\u043d \u0447\u0430\u043d\u0430\u0440, \u0430\u0436\u0438\u043b \u0445\u04e9\u0434\u04e9\u043b\u043c\u04e9\u0440\u0438\u0439\u043d \u0431\u04af\u0442\u044d\u044d\u043c\u0436\u0438\u0434 \u0447 \u0441\u04e9\u0440\u0433\u04e9\u04e9\u0440 \u043d\u04e9\u043b\u04e9\u04e9\u043b\u0434\u04e9\u0433.<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading8872_df5cd2-9b, .wp-block-kadence-advancedheading.kt-adv-heading8872_df5cd2-9b[data-kb-block=\"kb-adv-heading8872_df5cd2-9b\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading8872_df5cd2-9b mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading8872_df5cd2-9b[data-kb-block=\"kb-adv-heading8872_df5cd2-9b\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading8872_df5cd2-9b img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading8872_df5cd2-9b[data-kb-block=\"kb-adv-heading8872_df5cd2-9b\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading8872_df5cd2-9b wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading8872_df5cd2-9b\"><strong>\u0422\u04af\u0433\u044d\u044d\u043c\u044d\u043b \u0442\u043e\u0445\u0438\u043e\u043b\u0434\u0434\u043e\u0433 \u043d\u0443\u0440\u0443\u0443\u043d\u044b \u0433\u044d\u043c\u0442\u043b\u0438\u0439\u043d \u0445\u044d\u043b\u0431\u044d\u0440\u04af\u04af\u0434<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u041d\u0443\u0433\u0430\u043b\u0430\u043c\u044b\u043d \u0445\u0443\u0433\u0430\u0440\u0430\u043b<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u04e8\u043d\u0434\u0440\u04e9\u04e9\u0441 \u0443\u043d\u0430\u0445, \u043c\u0430\u0448\u0438\u043d \u043e\u0441\u043b\u044b\u043d \u04af\u0435\u0434 \u0445\u04af\u0437\u04af\u04af, \u0431\u04af\u0441\u044d\u043b\u0445\u0438\u0439\u043d \u043e\u0440\u0447\u043c\u044b\u043d \u043d\u0443\u0433\u0430\u043b\u0430\u043c \u0445\u0443\u0433\u0430\u0440\u0430\u0445 \u0442\u043e\u0445\u0438\u043e\u043b\u0434\u043e\u043b \u044d\u043b\u0431\u044d\u0433.<\/li>\n\n\n\n<li>\u0417\u0430\u0440\u0438\u043c \u0442\u043e\u0445\u0438\u043e\u043b\u0434\u043e\u043b\u0434 \u043c\u044d\u0434\u0440\u044d\u043b\u0438\u0439\u043d \u043d\u0443\u0433\u0430\u0441 \u0433\u044d\u043c\u0442\u044d\u0436, \u0445\u04e9\u0434\u04e9\u043b\u0433\u04e9\u04e9\u043d\u0433\u04af\u0439 \u0431\u043e\u043b\u043e\u0445 \u044d\u0440\u0441\u0434\u044d\u043b\u0442\u044d\u0439.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u041d\u0443\u0440\u0443\u0443\u043d\u044b \u0431\u0443\u043b\u0447\u0438\u043d, \u0448\u04e9\u0440\u043c\u04e9\u0441 \u0441\u0443\u043d\u0430\u0445<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0425\u04af\u043d\u0434 \u0430\u0447\u0430\u0430 \u04e9\u0440\u0433\u04e9\u0445, \u0431\u0443\u0440\u0443\u0443 \u0431\u0430\u0439\u0440\u043b\u0430\u043b\u0442\u0430\u0439 \u0430\u0436\u0438\u043b\u043b\u0430\u0445 \u04af\u0435\u0434 \u04af\u04af\u0441\u0434\u044d\u0433.<\/li>\n\n\n\n<li>\u0418\u0445\u044d\u0432\u0447\u043b\u044d\u043d \u043d\u0443\u0440\u0443\u0443\u043d\u044b \u0434\u043e\u043e\u0434 \u0445\u044d\u0441\u044d\u0433\u0442 (\u0431\u04af\u0441\u044d\u043b\u0445\u0438\u0439) \u0438\u043b\u044d\u0440\u0434\u044d\u0433.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u041d\u0443\u0433\u0430\u0441\u043d\u044b \u0434\u0430\u0440\u0430\u043b\u0442, \u043c\u044d\u0434\u0440\u044d\u043b\u0438\u0439\u043d \u0448\u0430\u0445\u0430\u043b\u0442<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0423\u0434\u0430\u0430\u043d \u0445\u0443\u0433\u0430\u0446\u0430\u0430\u043d\u0434 \u0441\u0443\u0443\u0433\u0430\u0430 \u0430\u0436\u0438\u043b \u0445\u0438\u0439\u0434\u044d\u0433 \u0445\u04af\u043c\u04af\u04af\u0441\u0442 \u0434\u0438\u0441\u043a \u0448\u0430\u0445\u0430\u0433\u0434\u0430\u0445, \u043d\u0443\u0433\u0430\u0441 \u0434\u0430\u0440\u0430\u0433\u0434\u0430\u0445 (hernia) \u0448\u0438\u043d\u0436 \u0438\u043b\u044d\u0440\u0434\u044d\u0433.<\/li>\n\n\n\n<li>\u0418\u0439\u043c \u0442\u043e\u0445\u0438\u043e\u043b\u0434\u043e\u043b\u0434 \u043d\u0443\u0440\u0443\u0443 \u04e9\u0432\u0434\u04e9\u0445\u04e9\u04e9\u0441 \u0433\u0430\u0434\u043d\u0430 \u0445\u04e9\u043b \u0440\u04af\u04af \u04e9\u0432\u0434\u04e9\u043b\u0442 \u0434\u0430\u043c\u0436\u0438\u0445, \u043c\u044d\u0434\u044d\u044d \u0430\u043b\u0434\u0430\u0445 \u0448\u0438\u043d\u0436 \u0438\u043b\u044d\u0440\u0434\u044d\u0433.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u0421\u0438\u0439\u0440\u044d\u0433 \u044f\u0441\u043d\u0430\u0430\u0441 \u04af\u04af\u0434\u044d\u043b\u0442\u044d\u0439 \u0445\u0443\u0433\u0430\u0440\u0430\u043b<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0410\u0445\u043c\u0430\u0434 \u043d\u0430\u0441\u0442\u043d\u0443\u0443\u0434\u044b\u043d \u0434\u0443\u043d\u0434 \u044f\u0441\u043d\u044b \u0441\u0438\u0439\u0440\u044d\u0433\u0436\u0438\u043b\u0442 \u043d\u044d\u043c\u044d\u0433\u0434\u0441\u044d\u043d\u044d\u044d\u0441 \u0448\u0430\u043b\u0442\u0433\u0430\u0430\u043b\u0436 \u043d\u0443\u0440\u0443\u0443\u043d\u044b \u043d\u0443\u0433\u0430\u043b\u0430\u043c \u0430\u043c\u0430\u0440\u0445\u0430\u043d \u0445\u0443\u0433\u0430\u0440\u0447 \u0431\u043e\u043b\u043e\u0445 \u044d\u0440\u0441\u0434\u044d\u043b\u0442\u044d\u0439.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image wp-duotone-unset-1\">\n<figure class=\"aligncenter size-full is-resized has-custom-border\" style=\"margin-top:var(--wp--preset--spacing--30);margin-right:var(--wp--preset--spacing--30);margin-bottom:var(--wp--preset--spacing--30);margin-left:var(--wp--preset--spacing--30)\"><a href=\"https:\/\/www.facebook.com\/AYAcorset\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" width=\"202\" height=\"250\" src=\"https:\/\/ayaonlineshop.com\/wp-content\/uploads\/2025\/04\/images-3.jpeg\" alt=\"\u043d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0445\u044d\u0440\u0445\u044d\u043d \u0445\u0430\u043c\u0433\u0430\u0430\u043b\u0430\u0445 \u0432\u044d?\" class=\"wp-image-8887\" style=\"border-width:9px;border-radius:11px;width:264px;height:auto\" srcset=\"https:\/\/ayaonlineshop.com\/wp-content\/uploads\/2025\/04\/images-3.jpeg 202w, https:\/\/ayaonlineshop.com\/wp-content\/uploads\/2025\/04\/images-3-10x12.jpeg 10w\" sizes=\"(max-width: 202px) 100vw, 202px\" \/><\/a><figcaption class=\"wp-element-caption\">\u043d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0445\u044d\u0440\u0445\u044d\u043d \u0445\u0430\u043c\u0433\u0430\u0430\u043b\u0430\u0445 \u0432\u044d?<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>\u041d\u0443\u0440\u0443\u0443\u043d\u044b \u0433\u044d\u043c\u0442\u043b\u0438\u0439\u043d \u04af\u04af\u0441\u044d\u0445 \u0448\u0430\u043b\u0442\u0433\u0430\u0430\u043d\u0443\u0443\u0434<\/strong><\/h2>\n\n\n\n<p>\u041c\u043e\u043d\u0433\u043e\u043b \u0423\u043b\u0441\u0430\u0434 <a href=\"https:\/\/www.facebook.com\/AYAcorset\" target=\"_blank\" rel=\"noopener\">\u043d\u0443\u0440\u0443\u0443\u043d\u044b \u0433\u044d\u043c\u0442\u044d\u043b \u04af\u04af\u0441\u044d\u0445 \u0433\u043e\u043b \u0448\u0430\u043b\u0442\u0433\u0430\u0430\u043d\u0443\u0443\u0434\u044b\u0433 \u0434\u0430\u0440\u0430\u0430\u0445 \u0431\u0430\u0439\u0434\u043b\u0430\u0430\u0440 \u0430\u043d\u0433\u0438\u043b\u0436<\/a> \u0431\u043e\u043b\u043d\u043e:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u0417\u0430\u043c \u0442\u044d\u044d\u0432\u0440\u0438\u0439\u043d \u043e\u0441\u043e\u043b<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0417\u0430\u043c\u044b\u043d \u0445\u04e9\u0434\u04e9\u043b\u0433\u04e9\u04e9\u043d\u0434 \u043e\u0440\u043e\u043b\u0446\u043e\u0436 \u044f\u0432\u0430\u0430 \u044f\u0432\u0433\u0430\u043d \u0437\u043e\u0440\u0447\u0438\u0433\u0447, \u043c\u043e\u0442\u043e\u0446\u0438\u043a\u043b\u0447\u0438\u0434, \u0430\u0432\u0442\u043e\u043c\u0430\u0448\u0438\u043d\u044b \u0436\u043e\u043b\u043e\u043e\u0447, \u0437\u043e\u0440\u0447\u0438\u0433\u0447\u0438\u0434 \u043e\u0441\u043e\u043b\u0434 \u043e\u0440\u0436, \u043d\u0443\u0433\u0430\u0441\u043d\u044b \u0445\u04af\u043d\u0434 \u0433\u044d\u043c\u0442\u044d\u043b \u0430\u0432\u0430\u0445 \u043d\u044c \u044d\u043b\u0431\u044d\u0433.<\/li>\n\n\n\n<li>\u0425\u04e9\u0434\u04e9\u04e9 \u043e\u0440\u043e\u043d \u043d\u0443\u0442\u0430\u0433\u0442 \u0445\u0430\u043c\u0433\u0430\u0430\u043b\u0430\u0445 \u0445\u044d\u0440\u044d\u0433\u0441\u044d\u043b \u0434\u0443\u0442\u043c\u0430\u0433 \u0431\u0430\u0439\u0434\u0430\u0433 \u043d\u044c \u044d\u0440\u0441\u0434\u043b\u0438\u0439\u0433 \u0443\u043b\u0430\u043c \u043d\u044d\u043c\u044d\u0433\u0434\u04af\u04af\u043b\u0434\u044d\u0433.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u04e8\u043d\u0434\u0440\u04e9\u04e9\u0441 \u0443\u043d\u0430\u0445<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0411\u0430\u0440\u0438\u043b\u0433\u044b\u043d \u0441\u0430\u043b\u0431\u0430\u0440, \u043c\u0430\u043b\u0447\u0434\u044b\u043d \u04e9\u0434\u04e9\u0440 \u0442\u0443\u0442\u043c\u044b\u043d \u0445\u04e9\u0434\u04e9\u043b\u043c\u04e9\u0440\u0438\u0439\u043d \u043e\u043d\u0446\u043b\u043e\u0433\u043e\u043e\u0441 \u0448\u0430\u043b\u0442\u0433\u0430\u0430\u043b\u0436, \u04e9\u043d\u0434\u0440\u04e9\u04e9\u0441 \u0443\u043d\u0430\u0445 \u044d\u0440\u0441\u0434\u044d\u043b \u0438\u0445 \u0431\u0430\u0439\u0434\u0430\u0433.<\/li>\n\n\n\n<li>\u041c\u0430\u043b\u044b\u043d \u0445\u0430\u0448\u0430\u0430 \u0431\u0430\u0440\u0438\u0445, \u0434\u044d\u044d\u0432\u044d\u0440 \u0434\u044d\u044d\u0440 \u0430\u0436\u0438\u043b\u043b\u0430\u0445, \u0445\u0430\u0434\u043b\u0430\u043d \u0445\u0438\u0439\u0445 \u04af\u0435\u0434 \u0438\u0439\u043c \u043e\u0441\u043e\u043b \u0433\u0430\u0440\u0434\u0430\u0433.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u0410\u0436\u043b\u044b\u043d \u0431\u0430\u0439\u0440\u043d\u044b \u0431\u0443\u0440\u0443\u0443 \u0430\u0447\u0430\u0430\u043b\u0430\u043b<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0423\u0434\u0430\u0430\u043d \u0445\u0443\u0433\u0430\u0446\u0430\u0430\u043d\u0434 \u0431\u0443\u0440\u0443\u0443 \u0431\u0430\u0439\u0440\u043b\u0430\u043b\u0442\u0430\u0439 \u0441\u0443\u0443\u0445 (\u0436\u0438\u0448\u044d\u044d \u043d\u044c: \u043e\u0444\u0444\u0438\u0441\u044b\u043d \u0430\u0436\u0438\u043b), \u0445\u04af\u043d\u0434 \u0430\u0447\u0430\u0430 \u04e9\u0440\u0433\u04e9\u0445, \u0431\u0438\u0435 \u043c\u0430\u0445\u0431\u043e\u0434\u044b\u043d \u0431\u0443\u0440\u0443\u0443 \u0430\u0447\u0430\u0430\u043b\u0430\u043b \u04e9\u0433\u04e9\u0445 \u043d\u044c \u043d\u0443\u0440\u0443\u0443\u043d\u044b \u0430\u0440\u0445\u0430\u0433 \u04e9\u0432\u0434\u04e9\u043b\u0442 \u04af\u04af\u0441\u0433\u044d\u0434\u044d\u0433.<\/li>\n\n\n\n<li>\u0422\u04af\u0433\u044d\u044d\u043c\u044d\u043b \u0442\u043e\u0445\u0438\u043e\u043b\u0434\u0434\u043e\u0433 \u043d\u0443\u0440\u0443\u0443\u043d\u044b \u0430\u0447\u0430\u0430\u043b\u0430\u043b\u0442\u0430\u0439 \u0430\u0436\u0438\u043b\u0434: \u0436\u043e\u043b\u043e\u043e\u0447, \u0443\u0443\u0440\u0445\u0430\u0439\u0447\u0438\u043d, \u0445\u04af\u043d\u0434 \u04e9\u0440\u0433\u04e9\u0433\u0447, \u043d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0438\u0445 \u0430\u0448\u0438\u0433\u043b\u0430\u0434\u0430\u0433 \u043c\u0430\u043b\u0447\u0438\u0434 \u0431\u0430\u0433\u0442\u0430\u043d\u0430.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u0413\u044d\u0440 \u0431\u04af\u043b\u0438\u0439\u043d \u0431\u043e\u043b\u043e\u043d \u0430\u0445\u0443\u0439\u043d \u043e\u0441\u043e\u043b<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0413\u0443\u043b\u0433\u0430\u043c\u0442\u0433\u0430\u0439 \u0448\u0430\u043b, \u0448\u0430\u0442, \u0445\u0430\u043b\u0442\u0438\u0440\u0433\u0430\u0430 \u0433\u0443\u043b\u0433\u0430\u0430, \u0445\u04af\u04af\u0445\u044d\u0434 \u0430\u0441\u0430\u0440\u0447 \u0431\u0430\u0439\u0445 \u04af\u0435\u0438\u0439\u043d \u0431\u0443\u0440\u0443\u0443 \u0445\u04e9\u0434\u04e9\u043b\u0433\u04e9\u04e9\u043d \u0437\u044d\u0440\u044d\u0433 \u043d\u044c \u0430\u0445\u0443\u0439\u043d \u043e\u0441\u043b\u043e\u043e\u0440 \u043d\u0443\u0440\u0443\u0443 \u0433\u044d\u043c\u0442\u044d\u0445\u044d\u0434 \u0445\u04af\u0440\u0433\u044d\u0434\u044d\u0433.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized has-custom-border\" style=\"margin-top:var(--wp--preset--spacing--30);margin-right:var(--wp--preset--spacing--30);margin-bottom:var(--wp--preset--spacing--30);margin-left:var(--wp--preset--spacing--30)\"><a href=\"https:\/\/www.facebook.com\/AYAcorset\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" width=\"225\" height=\"225\" src=\"https:\/\/ayaonlineshop.com\/wp-content\/uploads\/2025\/04\/images.jpeg\" alt=\"\u041d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0445\u044d\u0440\u0445\u044d\u043d \u0445\u0430\u043c\u0433\u0430\u0430\u043b\u0430\u0445 \u0432\u044d?\" class=\"wp-image-8889\" style=\"border-width:9px;border-radius:11px;width:411px;height:auto\" srcset=\"https:\/\/ayaonlineshop.com\/wp-content\/uploads\/2025\/04\/images.jpeg 225w, https:\/\/ayaonlineshop.com\/wp-content\/uploads\/2025\/04\/images-150x150.jpeg 150w, https:\/\/ayaonlineshop.com\/wp-content\/uploads\/2025\/04\/images-12x12.jpeg 12w, https:\/\/ayaonlineshop.com\/wp-content\/uploads\/2025\/04\/images-100x100.jpeg 100w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><figcaption class=\"wp-element-caption\">\u041d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0445\u044d\u0440\u0445\u044d\u043d \u0445\u0430\u043c\u0433\u0430\u0430\u043b\u0430\u0445 \u0432\u044d?<\/figcaption><\/figure>\n<\/div>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><a style=\"font-weight: bold;\" href=\"https:\/\/www.facebook.com\/AYAcorset\" target=\"_blank\" rel=\"noopener\">\u0422\u044d\u0433\u0432\u044d\u043b \u0445\u044d\u0440\u0445\u044d\u043d \u043d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0445\u0430\u043c\u0433\u0430\u0430\u043b\u0430\u0445 \u0432\u044d ?<\/a><\/h3>\n\n\n\n<p>\u041d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0445\u0430\u043c\u0433\u0430\u0430\u043b\u0430\u0445 \u043d\u044c \u0442\u0430\u043d\u044b \u04e9\u0434\u04e9\u0440 \u0442\u0443\u0442\u043c\u044b\u043d \u0445\u04e9\u0434\u04e9\u043b\u0433\u04e9\u04e9\u043d, \u0430\u0436\u0438\u043b, \u0430\u043c\u0440\u0430\u043b\u0442\u0430\u0434 \u0447\u0443\u0445\u0430\u043b \u043d\u04e9\u043b\u04e9\u04e9\u0442\u044d\u0439. \u0414\u043e\u043e\u0440\u0445 \u0437\u04e9\u0432\u043b\u04e9\u043c\u0436\u04af\u04af\u0434\u0438\u0439\u0433 \u0430\u043d\u0445\u0430\u0430\u0440\u0430\u0430\u0440\u0430\u0439:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1.&nbsp;<strong>\u0417\u04e9\u0432 \u0441\u0443\u0443\u0445 \u0445\u044d\u0432\u0448\u0438\u043b\u0442\u044d\u0439 \u0431\u043e\u043b\u043e\u0445<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0421\u0430\u043d\u0434\u0430\u043b \u0434\u044d\u044d\u0440 \u0441\u0443\u0443\u0433\u0430\u0430 \u04af\u0435\u0434 \u043d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0448\u0443\u043b\u0443\u0443\u043d \u0431\u0430\u0439\u043b\u0433\u0430\u0436, \u0445\u04e9\u043b\u04e9\u04e9 \u0431\u04af\u0442\u044d\u043d \u0433\u0430\u0437\u0430\u0440 \u0445\u04af\u0440\u0433\u044d\u0436, \u04e9\u0432\u0434\u04e9\u0433 90\u00b0-\u044b\u043d \u04e9\u043d\u0446\u04e9\u0433\u0442\u044d\u0439 \u0431\u0430\u0439\u043b\u0433\u0430\u0445.<\/li>\n\n\n\n<li>\u0423\u0440\u0442 \u0445\u0443\u0433\u0430\u0446\u0430\u0430\u0433\u0430\u0430\u0440 \u0441\u0443\u0443\u0445 \u0431\u043e\u043b \u0446\u0430\u0433 \u0442\u0443\u0442\u0430\u043c\u0434 \u0431\u043e\u0441\u043e\u0436 \u0441\u0443\u043d\u0433\u0430\u043b\u0442 \u0445\u0438\u0439\u0445.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.&nbsp;<strong>\u0417\u04e9\u0432 \u0431\u0430\u0439\u0440\u043b\u0430\u043b\u0430\u0430\u0440 \u0445\u04af\u043d\u0434 \u0437\u04af\u0439\u043b \u04e9\u0440\u0433\u04e9\u0445<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0425\u04e9\u043b\u04e9\u04e9 \u043d\u0443\u0433\u0430\u043b\u0436, \u0431\u0438\u0435\u044d \u0430\u043b\u044c \u0431\u043e\u043b\u043e\u0445 \u043d\u0443\u0440\u0443\u0443\u0433\u0430\u0430\u0440 \u0431\u0438\u0448, \u0445\u04e9\u043b\u04e9\u04e9\u0440 \u0434\u044d\u043c\u0436\u0438\u043d \u04e9\u0440\u0433\u04e9.<\/li>\n\n\n\n<li>\u041d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0433\u0443\u043b\u0437\u0430\u0439\u043b\u0433\u0430\u0445\u0433\u04af\u0439 \u0431\u0430\u0439\u0445, \u0430\u043b\u044c \u0431\u043e\u043b\u043e\u0445 \u0431\u0438\u0435\u0434\u044d\u044d \u043e\u0439\u0440\u0442\u0443\u0443\u043b\u0436 \u04e9\u0440\u0433\u04e9\u0445.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3.&nbsp;<strong>\u0425\u04e9\u0434\u04e9\u043b\u0433\u04e9\u04e9\u043d, \u0434\u0430\u0441\u0433\u0430\u043b\u044b\u0433 \u0442\u043e\u0433\u0442\u043c\u043e\u043b \u0445\u0438\u0439\u0445<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041d\u0443\u0440\u0443\u0443, \u0445\u044d\u0432\u043b\u0438\u0439\u043d \u0431\u0443\u043b\u0447\u0438\u043d \u0447\u0430\u043d\u0433\u0430\u043b\u0430\u0445 \u0434\u0430\u0441\u0433\u0430\u043b (\u043f\u043b\u0430\u043d\u043a, \u0441\u0443\u043d\u0433\u0430\u043b\u0442 \u0433\u044d\u0445 \u043c\u044d\u0442) \u0445\u0438\u0439\u0445.<\/li>\n\n\n\n<li>\u0423\u0434\u0430\u0430\u043d \u0445\u0443\u0433\u0430\u0446\u0430\u0430\u043d\u0434 \u0445\u04e9\u0434\u04e9\u043b\u0433\u04e9\u04e9\u043d\u0433\u04af\u0439 \u0431\u0430\u0439\u0445\u0430\u0430\u0441 \u0437\u0430\u0439\u043b\u0441\u0445\u0438\u0439.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4.&nbsp;<strong>\u0423\u043d\u0442\u0430\u0445 \u0431\u0430\u0439\u0440\u043b\u0430\u043b, \u0434\u044d\u0440, \u043c\u0430\u0442\u0440\u0430\u0441 \u0437\u04e9\u0432 \u0431\u0430\u0439\u0445<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041d\u0443\u0440\u0443\u0443\u043d\u0434 \u0434\u044d\u043c\u0436\u043b\u044d\u0433 \u04af\u0437\u04af\u04af\u043b\u044d\u0445 \u0434\u0443\u043d\u0434 \u0437\u044d\u0440\u0433\u0438\u0439\u043d \u0445\u0430\u0442\u0443\u0443 \u043c\u0430\u0442\u0440\u0430\u0441 \u0441\u043e\u043d\u0433\u043e.<\/li>\n\n\n\n<li>\u0425\u0430\u0436\u0443\u0443\u0433\u0430\u0430\u0440\u043e\u043e \u0443\u043d\u0442\u0434\u0430\u0433 \u0431\u043e\u043b \u04e9\u0432\u0434\u04e9\u0433\u043d\u0438\u0439 \u0445\u043e\u043e\u0440\u043e\u043d\u0434 \u0434\u044d\u0440 \u0442\u0430\u0432\u0438\u0445.<\/li>\n\n\n\n<li>\u041d\u0443\u0440\u0443\u0443\u0433\u0430\u0430\u0440\u0430\u0430 \u0443\u043d\u0442\u0434\u0430\u0433 \u0431\u043e\u043b \u04e9\u0432\u0434\u04e9\u0433 \u0434\u043e\u043e\u0440 \u0434\u044d\u0440 \u0442\u0430\u0432\u044c\u0436 \u0431\u043e\u043b\u043d\u043e.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">5.&nbsp;<strong>\u0416\u0438\u043d\u0433\u044d\u044d \u0445\u044f\u043d\u0430\u0445<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0418\u043b\u04af\u04af\u0434\u044d\u043b \u0436\u0438\u043d \u043d\u044c \u043d\u0443\u0440\u0443\u0443\u043d\u0434 \u043d\u044d\u043c\u044d\u043b\u0442 \u0430\u0447\u0430\u0430\u043b\u0430\u043b \u04e9\u0433\u0434\u04e9\u0433. \u042d\u0440\u04af\u04af\u043b \u0445\u043e\u043e\u043b\u043b\u043e\u043b\u0442, \u0434\u0430\u0441\u0433\u0430\u043b\u044b\u043d \u0442\u0443\u0441\u043b\u0430\u043c\u0436\u0442\u0430\u0439\u0433\u0430\u0430\u0440 \u0431\u0438\u0435\u0438\u0439\u043d \u0436\u0438\u043d\u0433\u044d\u044d \u0445\u044d\u0432\u0438\u0439\u043d \u0431\u0430\u0439\u043b\u0433\u0430\u0445 \u0445\u044d\u0440\u044d\u0433\u0442\u044d\u0439.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">6.&nbsp;<strong>\u0417\u04e9\u0432 \u0433\u0443\u0442\u0430\u043b \u04e9\u043c\u0441\u04e9\u0445<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0425\u044d\u0442 \u04e9\u043d\u0434\u04e9\u0440 \u04e9\u0441\u0433\u0438\u0439\u0442\u044d\u0439 \u044d\u0441\u0432\u044d\u043b \u0445\u044d\u0442 \u043d\u0430\u043c, \u0434\u044d\u043c\u0436\u043b\u044d\u0433\u0433\u04af\u0439 \u0433\u0443\u0442\u0430\u043b \u043d\u044c \u043d\u0443\u0440\u0443\u0443\u043d\u0434 \u043c\u0443\u0443\u0433\u0430\u0430\u0440 \u043d\u04e9\u043b\u04e9\u04e9\u043b\u0434\u04e9\u0433.<\/li>\n<\/ul>\n\n\n\n<p>\u0425\u044d\u0440\u0432\u044d\u044d \u0442\u0430\u043d\u044b \u043d\u0443\u0440\u0443\u0443 \u0431\u0430\u0439\u043d\u0433\u0430 \u04e9\u0432\u0434\u04e9\u0436 \u0431\u0430\u0439\u0432\u0430\u043b \u044d\u043c\u0447\u0438\u0434 \u0445\u0430\u043d\u0434\u0430\u0436, \u043e\u043d\u043e\u0448\u043b\u0443\u0443\u043b\u0436, \u043c\u044d\u0440\u0433\u044d\u0436\u043b\u0438\u0439\u043d \u0437\u04e9\u0432\u043b\u04e9\u0433\u04e9\u04e9 \u0430\u0432\u0430\u0430\u0440\u0430\u0439.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized has-custom-border\" style=\"margin-top:var(--wp--preset--spacing--30);margin-right:var(--wp--preset--spacing--30);margin-bottom:var(--wp--preset--spacing--30);margin-left:var(--wp--preset--spacing--30)\"><a href=\"https:\/\/www.facebook.com\/AYAcorset\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" width=\"275\" height=\"183\" src=\"https:\/\/ayaonlineshop.com\/wp-content\/uploads\/2025\/04\/images-2.jpeg\" alt=\"\u041d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0445\u044d\u0440\u0445\u044d\u043d \u0445\u0430\u043c\u0433\u0430\u0430\u043b\u0430\u0445 \u0432\u044d?\" class=\"wp-image-8888\" style=\"border-width:9px;border-radius:11px;width:552px;height:auto\" srcset=\"https:\/\/ayaonlineshop.com\/wp-content\/uploads\/2025\/04\/images-2.jpeg 275w, https:\/\/ayaonlineshop.com\/wp-content\/uploads\/2025\/04\/images-2-18x12.jpeg 18w\" sizes=\"(max-width: 275px) 100vw, 275px\" \/><\/a><figcaption class=\"wp-element-caption\">\u041d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0445\u044d\u0440\u0445\u044d\u043d \u0445\u0430\u043c\u0433\u0430\u0430\u043b\u0430\u0445 \u0432\u044d?<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong><a href=\"https:\/\/www.facebook.com\/AYAcorset\" target=\"_blank\" rel=\"noopener\">\u043d\u0443\u0440\u0443\u0443 \u0445\u0430\u043c\u0433\u0430\u0430\u043b\u0430\u0445 \u04af\u0440 \u0434\u04af\u043d\u0442\u044d\u0439 6 \u0434\u0430\u0441\u0433\u0430\u043b<\/a><\/strong><\/h2>\n\n\n\n<p> <strong>\u041c\u0443\u0441\u0442\u0430\u043d\u0433 \u0431\u0430\u0439\u0440\u043b\u0430\u043b (Cat-Cow Stretch)<\/strong><\/p>\n\n\n\n<p>\ud83d\udc49&nbsp;<em>\u041d\u0443\u0440\u0443\u0443 \u0441\u0443\u043d\u0433\u0430\u0436, \u0445\u04e9\u0434\u04e9\u043b\u0433\u04e9\u04e9\u043d\u0442 \u0431\u0430\u0439\u0434\u043b\u044b\u0433 \u0441\u0430\u0439\u0436\u0440\u0443\u0443\u043b\u043d\u0430<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0413\u0430\u0440\u0430\u0430 \u043c\u04e9\u0440\u043d\u0438\u0439 \u0434\u043e\u043e\u0440, \u04e9\u0432\u0434\u0433\u04e9\u04e9 \u0442\u0430\u0448\u0430\u0430\u043d\u044b \u0434\u043e\u043e\u0440 \u0431\u0430\u0439\u0440\u043b\u0443\u0443\u043b\u043d\u0430<\/li>\n\n\n\n<li>\u0410\u043c\u044c\u0441\u0433\u0430\u043b\u0430\u0430 \u0430\u0432\u0430\u0430\u0434 \u043d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0434\u043e\u043e\u0448 \u0442\u04af\u043b\u0445\u044d\u043d \u04e9\u0440\u0433\u04e9\u0436, \u0442\u043e\u043b\u0433\u043e\u0439\u0433\u043e\u043e \u0434\u044d\u044d\u0448 \u0445\u0430\u0440\u0443\u0443\u043b\u043d\u0430 (Cow)<\/li>\n\n\n\n<li>\u0410\u043c\u044c\u0441\u0433\u0430\u043b\u0430\u0430 \u0433\u0430\u0440\u0433\u0430\u0430\u0434 \u043d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0434\u0443\u0433\u0443\u0439\u043b\u0436, \u044d\u0440\u04af\u04af\u0433\u044d\u044d \u0446\u044d\u044d\u0436 \u0440\u04af\u04af \u0442\u0430\u0442\u043d\u0430 (Cat)<br>\u23f1 10-15 \u0443\u0434\u0430\u0430 \u0434\u0430\u0432\u0442\u0430\u043d\u0430<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">2.&nbsp;<strong>\u041f\u043b\u0430\u043d\u043a (Plank)<\/strong><\/h3>\n\n\n\n<p>\ud83d\udc49&nbsp;<em>\u0425\u044d\u0432\u043b\u0438\u0439\u043d \u0431\u043e\u043b\u043e\u043d \u043d\u0443\u0440\u0443\u0443\u043d\u044b \u0431\u0443\u043b\u0447\u0438\u043d \u0447\u0430\u043d\u0433\u0430\u043b\u0430\u0433\u0447<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0422\u0443\u0441\u043b\u0430\u0445 \u0434\u044d\u0432\u0441\u0433\u044d\u0440 \u0434\u044d\u044d\u0440 \u0442\u043e\u0445\u043e\u0439, \u0445\u04e9\u043b\u0438\u0439\u043d \u0445\u0443\u0440\u0443\u0443\u043d \u0434\u044d\u044d\u0440 \u0442\u0443\u043b\u0436 \u0431\u0430\u0439\u0440\u043b\u0430\u043d\u0430<\/li>\n\n\n\n<li>\u0411\u0438\u0435\u044d \u0448\u0443\u043b\u0443\u0443\u043d \u0448\u0443\u0433\u0430\u043c\u0434 \u0431\u0430\u0440\u044c\u0436, \u0433\u044d\u0434\u044d\u0441, \u04e9\u0433\u0437\u0433\u04e9\u04e9 \u0447\u0430\u043d\u0433\u0430\u043b\u043d\u0430<br>\u23f1 20-60 \u0441\u0435\u043a\u0443\u043d\u0434 \u0431\u0430\u0440\u0438\u043d\u0430, 2-3 \u0443\u0434\u0430\u0430 \u0434\u0430\u0432\u0442\u0430\u043d\u0430<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">3.&nbsp;<strong>\u0422\u0430\u0445 \u0431\u0430\u0439\u0440\u043b\u0430\u043b (Bridge Exercise)<\/strong><\/h3>\n\n\n\n<p>\ud83d\udc49&nbsp;<em>\u0414\u043e\u043e\u0434 \u043d\u0443\u0440\u0443\u0443\u043d\u044b \u0431\u043e\u043b\u043e\u043d \u04e9\u0433\u0437\u04e9\u0433\u043d\u0438\u0439 \u0431\u0443\u043b\u0447\u0438\u043d \u0447\u0430\u043d\u0433\u0430\u0440\u043d\u0430<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0414\u044d\u0432\u0441\u0433\u044d\u0440 \u0434\u044d\u044d\u0440 \u0445\u044d\u0432\u0442\u044d\u044d\u0434 \u04e9\u0432\u0434\u0433\u04e9\u04e9 \u043d\u0443\u0433\u0430\u043b\u0436, \u0445\u04e9\u043b\u04e9\u04e9 \u0433\u0430\u0437\u0430\u0440 \u0442\u0430\u0432\u0438\u043d\u0430<\/li>\n\n\n\n<li>\u0410\u043c\u044c\u0441\u0433\u0430\u043b\u0430\u0430 \u0430\u0432\u0447, \u04e9\u0433\u0437\u0433\u04e9\u04e9 \u04e9\u0440\u0433\u04e9\u0436 \u0434\u044d\u044d\u0448 \u0442\u04af\u043b\u0445\u044d\u0436, \u043c\u04e9\u0440, \u04e9\u0433\u0437\u04e9\u0433, \u04e9\u0432\u0434\u04e9\u0433 \u0448\u0443\u043b\u0443\u0443\u043d \u0448\u0443\u0433\u0430\u043c \u04af\u04af\u0441\u0433\u044d\u043d\u044d<\/li>\n\n\n\n<li>\u0414\u043e\u043e\u0448 \u0431\u0443\u0443\u0445\u0434\u0430\u0430 \u0430\u043c\u044c\u0441\u0433\u0430\u043b\u0430\u0430 \u0433\u0430\u0440\u0433\u0430\u043d\u0430<br>\u23f1 10-15 \u0443\u0434\u0430\u0430 \u0434\u0430\u0432\u0442\u0430\u043d\u0430<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">4.&nbsp;<strong>Bird-Dog (\u0422\u044d\u043d\u0446\u0432\u044d\u0440\u0438\u0439\u043d \u0434\u0430\u0441\u0433\u0430\u043b)<\/strong><\/h3>\n\n\n\n<p>\ud83d\udc49&nbsp;<em>\u041d\u0443\u0440\u0443\u0443\u043d\u044b \u0442\u044d\u043d\u0446\u0432\u044d\u0440, \u0442\u043e\u0433\u0442\u0432\u043e\u0440\u0442\u043e\u0439 \u0431\u0430\u0439\u0434\u043b\u044b\u0433 \u0441\u0430\u0439\u0436\u0440\u0443\u0443\u043b\u043d\u0430<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0413\u0430\u0440\u0430\u0430 \u043c\u04e9\u0440\u043d\u0438\u0439 \u0434\u043e\u043e\u0440, \u04e9\u0432\u0434\u0433\u04e9\u04e9 \u0442\u0430\u0448\u0430\u0430\u043d\u044b \u0434\u043e\u043e\u0440 \u0431\u0430\u0439\u0440\u043b\u0443\u0443\u043b\u043d\u0430<\/li>\n\n\n\n<li>\u041d\u044d\u0433 \u0433\u0430\u0440, \u044d\u0441\u0440\u044d\u0433 \u0445\u04e9\u043b\u04e9\u04e9 \u0437\u044d\u0440\u044d\u0433\u0446\u044d\u044d \u04e9\u0440\u0433\u04e9\u0436 \u0448\u0443\u043b\u0443\u0443\u043d \u0431\u043e\u043b\u0433\u043e\u0436 5 \u0441\u0435\u043a\u0443\u043d\u0434 \u0431\u0430\u0440\u0438\u043d\u0430<\/li>\n\n\n\n<li>\u0421\u043e\u043b\u0438\u0436 \u043d\u04e9\u0433\u04e9\u04e9 \u0442\u0430\u043b\u0434\u0430\u0430 \u0445\u0438\u0439\u043d\u044d<br>\u23f1 10-12 \u0443\u0434\u0430\u0430 (\u0445\u043e\u0451\u0440 \u0442\u0430\u043b\u0434)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">5.&nbsp;<strong>\u041a\u043e\u0431\u0440\u0430 \u0441\u0443\u043d\u0433\u0430\u043b\u0442 (Cobra Stretch)<\/strong><\/h3>\n\n\n\n<p>\ud83d\udc49&nbsp;<em>\u0411\u04af\u0441\u044d\u043b\u0445\u0438\u0439\u043d \u0441\u0443\u043d\u0433\u0430\u043b\u0442, \u0443\u044f\u043d \u0445\u0430\u0442\u0430\u043d \u0431\u0430\u0439\u0434\u043b\u044b\u0433 \u0441\u0430\u0439\u0436\u0440\u0443\u0443\u043b\u043d\u0430<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0413\u044d\u0434\u0441\u044d\u044d\u0440\u044d\u044d \u0434\u044d\u0432\u0441\u0433\u044d\u0440 \u0434\u044d\u044d\u0440 \u0445\u044d\u0432\u0442\u044d\u043d\u044d<\/li>\n\n\n\n<li>\u0410\u043b\u0433\u0430\u0430 \u043c\u04e9\u0440\u043d\u0438\u0439 \u0434\u043e\u043e\u0440 \u0431\u0430\u0439\u0440\u043b\u0443\u0443\u043b\u0436, \u0442\u043e\u0445\u043e\u0439\u0433\u043e\u043e \u0437\u04e9\u04e9\u043b\u04e9\u043d \u0442\u044d\u043d\u0438\u0439\u043b\u0433\u044d\u043d, \u0446\u044d\u044d\u0436\u044d\u044d \u04e9\u0440\u0433\u04e9\u0436 \u0441\u0443\u043d\u0433\u0430\u043b\u0442 \u0445\u0438\u0439\u043d\u044d<br>\u23f1 15-30 \u0441\u0435\u043a\u0443\u043d\u0434 \u0431\u0430\u0440\u0438\u043d\u0430, 3-4 \u0443\u0434\u0430\u0430 \u0434\u0430\u0432\u0442\u0430\u043d\u0430<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">6.&nbsp;<strong>\u0422\u0430\u0445\u0430\u0430\u0440 \u0442\u0438\u0439\u0447\u0438\u043b\u0442 (Pelvic Tilt)<\/strong><\/h3>\n\n\n\n<p>\ud83d\udc49&nbsp;<em>\u0414\u043e\u043e\u0434 \u043d\u0443\u0440\u0443\u0443\u043d\u044b \u0434\u0430\u0440\u0430\u043b\u0442\u044b\u0433 \u0431\u0430\u0433\u0430\u0441\u0433\u0430\u043d\u0430<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0413\u044d\u0434\u0441\u044d\u044d\u0440\u044d\u044d \u0434\u044d\u044d\u0448 \u0445\u0430\u0440\u0430\u043d \u0445\u044d\u0432\u0442\u044d\u044d\u0434 \u04e9\u0432\u0434\u0433\u04e9\u04e9 \u043d\u0443\u0433\u0430\u043b\u043d\u0430<\/li>\n\n\n\n<li>\u0413\u044d\u0434\u0441\u044d\u044d \u0431\u0430\u0433\u0430 \u0437\u044d\u0440\u044d\u0433 \u0447\u0430\u043d\u0433\u0430\u043b\u0436, \u043d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0433\u0430\u0437\u0430\u0440\u0442 \u0448\u0430\u0445\u0430\u0436 5-10 \u0441\u0435\u043a\u0443\u043d\u0434 \u0431\u0430\u0440\u0438\u043d\u0430<br>\u23f1 10-12 \u0443\u0434\u0430\u0430 \u0434\u0430\u0432\u0442\u0430\u043d\u0430<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u26a0\ufe0f \u0410\u043d\u0445\u0430\u0430\u0440\u0430\u0445 \u0437\u04af\u0439\u043b\u0441:<\/h2>\n\n\n\n<p>\u042d\u0440\u04af\u04af\u043b \u043c\u044d\u043d\u0434\u0438\u0439\u043d \u0430\u0441\u0443\u0443\u0434\u0430\u043b\u0442\u0430\u0439 \u0431\u043e\u043b \u044d\u043c\u0447\u0442\u044d\u0439 \u0437\u04e9\u0432\u043b\u04e9\u043b\u0434\u04e9\u0436 \u044d\u0445\u043b\u044d\u0445<\/p>\n\n\n\n<p>\u0414\u0430\u0441\u0433\u0430\u043b \u0445\u0438\u0439\u0445\u044d\u044d\u0441 \u04e9\u043c\u043d\u04e9 \u0431\u0438\u0435\u044d \u0445\u0430\u043b\u0430\u0430\u0445<\/p>\n\n\n\n<p>\u04e8\u0432\u0434\u04e9\u043b\u0442 \u043c\u044d\u0434\u0440\u044d\u0433\u0434\u0432\u044d\u043b \u0448\u0443\u0443\u0434 \u0437\u043e\u0433\u0441\u043e\u0445<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n","protected":false},"excerpt":{"rendered":"<p>\u043d\u0443\u0440\u0443\u0443\u0433\u0430\u0430 \u0445\u044d\u0440\u0445\u044d\u043d \u0445\u0430\u043c\u0433\u0430\u0430\u043b\u0430\u0445 \u0432\u044d? \u0421\u04af\u04af\u043b\u0438\u0439\u043d \u0436\u0438\u043b\u04af\u04af\u0434\u044d\u0434 \u041c\u043e\u043d\u0433\u043e\u043b \u0423\u043b\u0441\u0430\u0434 \u043d\u0443\u0440\u0443\u0443, \u043d\u0443\u0433\u0430\u0441\u043d\u044b \u0433\u044d\u043c\u0442\u043b\u0438\u0439\u043d \u0442\u043e\u043e \u043d\u044d\u043c\u044d\u0433\u0434\u044d\u0445 \u0445\u0430\u043d\u0434\u043b\u0430\u0433\u0430\u0442\u0430\u0439 \u0431\u0430\u0439\u043d\u0430. \u0425\u043e\u0442\u0436\u0438\u043b\u0442, \u0445\u04e9\u0434\u04e9\u043b\u0433\u04e9\u04e9\u043d\u0438\u0439 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