{"id":736,"date":"2025-11-08T16:39:47","date_gmt":"2025-11-08T16:39:47","guid":{"rendered":"https:\/\/healthylifehub.fit\/?p=736"},"modified":"2025-11-08T16:52:05","modified_gmt":"2025-11-08T16:52:05","slug":"on-duty-fitness","status":"publish","type":"post","link":"https:\/\/healthylifehub.fit\/eng\/on-duty-fitness\/","title":{"rendered":"\u091c\u093f\u092e \u0928\u0939\u0940\u0902 \u091c\u093e \u0938\u0915\u0924\u0947 ? \u0915\u094b\u0908 \u092c\u093e\u0924 \u0928\u0939\u0940\u0902 \u2014 \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 10 \u092e\u093f\u0928\u091f \u0939\u0948 ! On duty Fitness Tips"},"content":{"rendered":"<p class=\"\"><strong>\u091c\u093f\u092e \u0928\u0939\u0940\u0902 \u091c\u093e \u0938\u0915\u0924\u0947 ? \u0915\u094b\u0908 \u092c\u093e\u0924 \u0928\u0939\u0940\u0902 \u2014 \u091a\u093e\u0939\u0947 \u0906\u092a \u0911\u092b\u093f\u0938 \u092e\u0947\u0902 \u0939\u094b \u092f\u093e \u0918\u0930 \u092e\u0947\u0902, \u091a\u093e\u0939\u0947 \u0906\u092a\u0915\u0940 \u092b\u0940\u0932\u094d\u0921 \u0921\u094d\u092f\u0942\u091f\u0940 \u0939\u094b \u092f\u093e \u0928\u093e\u0907\u091f \u0936\u093f\u092b\u094d\u091f \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 10 \u092e\u093f\u0928\u091f \u0939\u0948 \u0924\u094b \u0915\u093e\u092b\u0940 \u0939\u0948 \u0906\u0907\u090f \u091c\u093e\u0928\u0924\u0947 \u0939\u0948 On Duty Fitness Tips ! \u0906\u091c \u0907\u0938 \u092d\u093e\u0917 \u0926\u094c\u0921\u093c \u092d\u0930\u0947 \u0938\u092e\u092f \u092e\u0947\u0902 \u0939\u092e \u0905\u092a\u0928\u0940 \u0921\u094d\u092f\u0942\u091f\u0940 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0935\u0930\u094d\u0915\u0932\u094b\u0921, \u0916\u0930\u093e\u092c \u0916\u093e\u0928\u092a\u093e\u0928 \u0914\u0930 \u0924\u0928\u093e\u0935 \u092e\u0947\u0902 \u091c\u0940 \u0930\u0939\u0947 \u091c\u093f\u0938\u0938\u0947 \u0939\u092e \u0915\u0908 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0938\u0947 \u0917\u094d\u0930\u0938\u093f\u0924 \u0939\u094b \u0930\u0939\u0947 \u0939\u0948: \u091c\u0948\u0938\u0947<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong>Type-2 \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c\u093c<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong>\u0939\u093e\u0908 \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930 (Hypertension)<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong>\u092b\u0948\u091f\u0940 \u0932\u093f\u0935\u0930 \u0914\u0930 \u0939\u093e\u0908 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong> \u0939\u0943\u0926\u092f \u0930\u094b\u0917 (Heart Disease)<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong> \u0938\u094d\u092a\u0949\u0928\u094d\u0921\u093f\u0932\u093e\u0907\u091f\u093f\u0938 \/ \u092c\u0948\u0915 \u092a\u0947\u0928<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong>\u0917\u0948\u0938\u094d\u091f\u094d\u0930\u093f\u0915 \u0938\u092e\u0938\u094d\u092f\u093e \u0914\u0930 \u0915\u092c\u094d\u095b \u0906\u0926\u093f <\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"\"><strong>\u0939\u092e\u093e\u0930\u0940 \u0905\u0928\u093f\u092f\u092e\u093f\u0924 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0915\u093e\u092e \u0915\u093e \u0905\u0924\u094d\u092f\u093e\u0927\u093f\u0915 \u092c\u094b\u091d, \u0928\u0940\u0902\u0926 \u0915\u0940 \u0915\u092e\u0940 \u091c\u093f\u0938\u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u092e\u0947\u0902 \u0915\u094c\u0928\u0938\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0939\u094b \u091a\u0941\u0915\u0940 \u0939\u0948 \u092f\u0939 \u0939\u092e\u0947 \u0924\u092c \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u091c\u092c \u0909\u0938\u0947 \u0930\u094b\u0915\u0928\u0947 \u0915\u093e \u0938\u092e\u092f \u0939\u092e\u093e\u0930\u0947 \u092a\u093e\u0938 \u0938\u0947 \u091c\u093e \u091a\u0941\u0915\u093e \u0939\u094b\u0924\u093e \u0939\u0948 <br>\u0935\u0930\u094d\u0915\u0932\u094b\u0921 + \u0928\u0940\u0902\u0926 \u0915\u0940 \u0915\u092e\u0940 + \u0905\u0928\u093f\u092f\u092e\u093f\u0924 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 = \u0915\u094d\u0930\u0949\u0928\u093f\u0915 \u0938\u094d\u091f\u094d\u0930\u0947\u0938 \u0915\u094b \u091c\u0928\u094d\u092e \u0926\u0947\u0924\u0940 \u0939\u0948\u0964 \u0906\u091c \u0915\u0947 \u0907\u0938 \u0932\u0947\u0916 \u092e\u0947\u0902 \u0939\u092e \u091c\u093e\u0928\u0947\u0902\u0917\u0947 \u0915\u093f \u0915\u0948\u0938\u0947 \u0939\u092e \u0915\u0947\u0935\u0932 10 \u092e\u093f\u0928\u091f \u0926\u0947\u0915\u0930 \u0905\u092a\u0928\u0940 \u0921\u094d\u092f\u0942\u091f\u0940 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0939\u0940 \u0915\u0941\u091b \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u0930 \u0915\u0947 \u0916\u0941\u0926 \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0916 \u0938\u0915\u0924\u0947 \u0939\u0948 \u0964 <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>On Duty Fitness <\/strong><\/p>\n\n\n\n<p class=\"\">\u0915\u094d\u092f\u093e \u092f\u0939 \u0938\u0902\u092d\u0935 \u0939\u0948 ? \u0924\u094b \u0907\u0938\u0915\u093e \u091c\u0935\u093e\u092c \u0939\u0948 \u0939\u093e \u092f\u0939 \u092c\u093f\u0932\u094d\u0915\u0941\u0932 \u0938\u0902\u092d\u0935 \u0939\u0948 \u091a\u093e\u0939\u0947 \u0906\u092a \u0915\u093f\u0938\u0940 \u092d\u0940 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u0921\u094d\u092f\u0942\u091f\u0940 \u0915\u0930\u0924\u0947 \u0939\u094b \u0915\u0941\u0930\u094d\u0938\u0940 \u092a\u0930 \u092c\u0948\u0920\u0915\u0930, \u092c\u0947\u0932\u094d\u091f \u0932\u0917\u093e\u0915\u0930 \u092b\u0940\u0932\u094d\u0921 \u092e\u0947\u0902, \u092f\u093e \u0928\u093e\u0907\u091f \u0936\u093f\u092b\u094d\u091f \u0935\u093e\u0932\u0940 \u092f\u093e \u0905\u0928\u094d\u092f \u0915\u094b\u0908 \u092d\u0940\u0964 \u0906\u092a\u0915\u094b \u0938\u093f\u0930\u094d\u092b \u0916\u0941\u0926\u0915\u0947 \u0932\u093f\u090f 10 \u092e\u093f\u0928\u091f \u0928\u093f\u0915\u093e\u0932\u0928\u093e \u0939\u0948 \u0964<\/p>\n\n\n\n<p class=\"\"><strong>&#8220;Fitness is not about six-pack abs; it&#8217;s about showing up strong, every single day.&#8221;<\/strong><\/p>\n\n\n\n<p class=\"\">\u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0906\u092a\u0915\u0940 \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u0940 \u091c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930\u0940 \u0939\u0948\u0964 <strong>\u0921\u094d\u092f\u0942\u091f\u0940 \u092a\u0930 \u092b\u093f\u091f \u0930\u0939\u0928\u093e<\/strong> \u0906\u092a\u0915\u0947 \u092a\u0930\u093f\u0935\u093e\u0930, \u0938\u092e\u093e\u091c \u0914\u0930 \u0938\u094d\u0935\u092f\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\">\u0906\u091c \u0925\u094b\u0921\u093c\u093e \u0938\u092e\u092f \u0928\u093f\u0915\u093e\u0932\u094b \u2014 \u0928\u0939\u0940\u0902 \u0924\u094b \u0915\u0932 \u092c\u0940\u092e\u093e\u0930\u0940 \u0916\u0941\u0926 \u0938\u092e\u092f \u0928\u093f\u0915\u093e\u0932 \u0932\u0947\u0917\u0940\u0964<\/p>\n\n\n\n<p class=\"\"><strong>3. \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u093e \u092c\u0922\u093c\u0924\u093e \u0916\u093c\u0924\u0930\u093e: \u0906\u091c \u0928\u0939\u0940\u0902 \u0938\u0902\u092d\u0932\u0947 \u0924\u094b \u0915\u0932 \u092e\u0939\u0902\u0917\u093e \u092a\u0921\u093c\u0947\u0917\u093e<\/strong><\/p>\n\n\n\n<p class=\"\">\u0939\u0930 \u0938\u0941\u092c\u0939 \u0905\u0917\u0930 \u0906\u092a \u0925\u0915\u093e\u0928 \u092f\u093e \u0906\u0932\u0938 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0938\u092e\u091d \u091c\u093e\u0907\u090f \u0936\u0930\u0940\u0930 SOS \u0938\u093f\u0917\u094d\u0928\u0932 \u0926\u0947 \u0930\u0939\u093e \u0939\u0948\u0964 \u0915\u092e \u090f\u0915\u094d\u091f\u093f\u0935\u093f\u091f\u0940 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0906\u092a\u0915\u093e \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u091c\u093c\u094d\u092e \u0927\u0940\u092e\u093e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0926\u093f\u0928\u092d\u0930 \u0938\u0941\u0938\u094d\u0924\u0940, \u0938\u093f\u0930\u0926\u0930\u094d\u0926, \u0914\u0930 \u092b\u094b\u0915\u0938 \u0915\u0940 \u0915\u092e\u0940 \u092c\u0928\u0940 \u0930\u0939\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\">\u0910\u0938\u0940 \u0938\u0941\u0938\u094d\u0924\u0940 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u091f\u093e\u0907\u092a-2 \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c\u093c \u0914\u0930 \u092b\u0948\u091f\u0940-\u0932\u093f\u0935\u0930 \u091c\u0948\u0938\u0940 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u093e \u0926\u0930\u0935\u093e\u091c\u093c\u093e \u0916\u094b\u0932 \u0926\u0947\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\">\ud83d\udc49 \u0939\u0932\u094d\u0915\u093e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u2014 \u091c\u0948\u0938\u0947 \u0930\u094b\u091c \u0938\u0941\u092c\u0939 15 \u092e\u093f\u0928\u091f \u0935\u0949\u0915 \u092f\u093e \u092c\u094d\u0930\u0947\u0915 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u2014 \u0906\u092a\u0915\u0947 \u0926\u093f\u092e\u093e\u0917 \u092e\u0947\u0902 \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u092b\u094d\u0932\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u094b \u0924\u0947\u091c \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0928\u0940\u091a\u0947 \u0926\u093f\u090f \u0917\u090f \u091a\u093e\u0930\u094d\u091f \u092e\u0947\u0902 \u0939\u092e\u0928\u0947 \u092f\u0939 \u092c\u0924\u093e\u092f\u093e \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u094b \u0915\u094d\u092f\u093e \u0915\u094d\u092f\u093e \u0915\u0930\u0928\u093e \u0939\u094b\u0917\u093e\u0964 <\/p>\n\n\n\n<p class=\"\">\u092b\u093f\u091f \u0936\u0930\u0940\u0930 \u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0924\u0947\u091c \u0926\u093f\u092e\u093e\u0917 \u0914\u0930 \u092c\u0947\u0939\u0924\u0930 \u0928\u093f\u0930\u094d\u0923\u092f-\u0915\u094d\u0937\u092e\u0924\u093e\u0964<\/p>\n\n\n\n<p class=\"\">\ud83e\udde0 2. \u092e\u093e\u0928\u0938\u093f\u0915 \u0924\u0928\u093e\u0935 \u092e\u0947\u0902 \u0915\u092e\u0940 \u2014 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0938\u094d\u091f\u094d\u0930\u0947\u0938 \u201c\u0938\u093e\u0907\u0932\u0947\u0902\u091f \u0915\u093f\u0932\u0930\u201d \u0939\u0948<\/p>\n\n\n\n<p class=\"\">\u0932\u0917\u093e\u0924\u093e\u0930 \u0921\u094d\u092f\u0942\u091f\u0940, \u0936\u093f\u092b\u094d\u091f-\u0935\u0930\u094d\u0915, \u0914\u0930 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0915\u092e\u0940 \u0938\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0915\u0949\u0930\u094d\u091f\u093f\u0938\u094b\u0932 (Stress Hormone) \u092c\u0922\u093c\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930, \u0905\u0928\u093f\u0926\u094d\u0930\u093e, \u090f\u0902\u0917\u094d\u091c\u093c\u093e\u092f\u091f\u0940 \u0914\u0930 \u0921\u093f\u092a\u094d\u0930\u0947\u0936\u0928 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\">\u0907\u0938\u0940 \u0935\u091c\u0939 \u0938\u0947 \u0915\u0908 \u092c\u093e\u0930 \u092c\u093f\u0928\u093e \u0915\u093f\u0938\u0940 \u092c\u0921\u093c\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0915\u0947 \u092d\u0940 \u0932\u094b\u0917 \u0939\u092e\u0947\u0936\u093e \u0925\u0915\u0947 \u0939\u0941\u090f \u0914\u0930 \u091a\u093f\u0921\u093c\u091a\u093f\u0921\u093c\u0947 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902\u0964 \u092a\u0930 \u091c\u092c \u0906\u092a \u0939\u0930 \u0926\u093f\u0928 \u0925\u094b\u0921\u093c\u0940 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u0915\u094d\u0930\u093f\u092f\u0924\u093e \u0930\u0916\u0924\u0947 \u0939\u0948\u0902 \u2014 \u091c\u0948\u0938\u0947 \u0935\u0949\u0915, \u092f\u094b\u0917, \u092f\u093e \u0921\u0940\u092a \u092c\u094d\u0930\u0940\u0926\u093f\u0902\u0917 \u0924\u094b \u0936\u0930\u0940\u0930 \u090f\u0902\u0921\u094b\u0930\u094d\u092b\u093f\u0928 \u0930\u093f\u0932\u0940\u091c\u093c \u0915\u0930\u0924\u093e \u0939\u0948,\u091c\u094b \u092e\u0942\u0921 \u0915\u094b \u0939\u0932\u094d\u0915\u093e \u0914\u0930 \u0926\u093f\u092e\u093e\u0917 \u0915\u094b \u0936\u093e\u0902\u0924 \u0930\u0916\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\"><strong>\ud83e\uddd8\u200d\u2642\ufe0f \u201c\u0925\u094b\u0921\u093c\u0940 \u0915\u0938\u0930\u0924 \u0926\u0935\u093e \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0905\u0938\u0930\u0926\u093e\u0930 \u0938\u094d\u091f\u094d\u0930\u0947\u0938-\u0930\u093f\u0932\u0940\u0935\u0930 \u0939\u0948\u0964\u201d<\/strong><\/p>\n\n\n\n<p class=\"\">\u2764\ufe0f 3. <strong>\u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0938\u0947 \u0938\u0941\u0930\u0915\u094d\u0937\u093e<\/strong><\/p>\n\n\n\n<p class=\"\"> \u0928\u093f\u0937\u094d\u0915\u094d\u0930\u093f\u092f\u0924\u093e \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u093e \u0930\u093f\u0938\u094d\u0915 \u092b\u0948\u0915\u094d\u091f\u0930 \u0939\u0948 \u0964<\/p>\n\n\n\n<p class=\"\">\u0906\u091c \u0939\u0930 \u0926\u0942\u0938\u0930\u093e \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u201c\u091f\u093e\u0907\u092e \u0928\u0939\u0940\u0902 \u0939\u0948\u201d \u0915\u0939\u0924\u0947-\u0915\u0939\u0924\u0947 \u0905\u092a\u0928\u0940 \u0939\u0947\u0932\u094d\u0925 \u0916\u094b \u092c\u0948\u0920\u0924\u093e \u0939\u0948\u0964 WHO \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, Physical Inactivity \u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u0930 \u0938\u093e\u0932 \u0932\u093e\u0916\u094b\u0902 \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u0938\u092e\u092f \u0938\u0947 \u092a\u0942\u0930\u094d\u0935 \u0939\u0940 \u092e\u094c\u0924 \u0939\u094b \u0930\u0939\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\">\u0905\u0917\u0930 \u0906\u092a \u0926\u093f\u0928\u092d\u0930 \u0915\u0941\u0930\u094d\u0938\u0940 \u092a\u0930 \u092c\u0948\u0920\u0947 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u0932\u0917\u093e\u0924\u093e\u0930 \u0938\u094d\u0915\u094d\u0930\u0940\u0928 \u092a\u0930 \u0926\u0947\u0916\u0924\u0947 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u0905\u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u0938\u0947 \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c\u093c, \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930, \u0939\u093e\u0930\u094d\u091f \u0905\u091f\u0948\u0915 \u092f\u093e \u0938\u094d\u091f\u094d\u0930\u094b\u0915, \u0935\u091c\u093c\u0928 \u0924\u0947\u091c\u0940 \u0938\u0947 \u092c\u0922\u093c\u0928\u093e, \u091c\u094b\u0921\u093c\u094b\u0902 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926, \u0928\u0940\u0902\u0926 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e, \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u093e \u0938\u094d\u0924\u0930 \u092c\u0922\u093c\u0928\u093e, \u092c\u094d\u0932\u0949\u0915\u0947\u091c \u091c\u0948\u0938\u0940 \u0917\u0902\u092d\u0940\u0930 \u092c\u0940\u092e\u093e\u0930\u0940 \u0939\u094b\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u092c\u0932 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0939\u0948 \u0964 <\/p>\n\n\n\n<p class=\"\"><strong>\u23f1\ufe0f 10 \u092e\u093f\u0928\u091f \u0915\u0940 \u092f\u0939 \u0930\u0942\u091f\u0940\u0928 \u0906\u092a\u0915\u0940 \u0921\u094d\u092f\u0942\u091f\u0940 \u0915\u094b \u0926\u0941\u0936\u094d\u092e\u0928 \u0928\u0939\u0940\u0902, \u0938\u093e\u0925\u0940 \u092c\u0928\u093e \u0926\u0947\u0917\u0940\u0964<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>\u0935\u094d\u092f\u093e\u092f\u093e\u092e<\/td><td>\u0938\u092e\u092f<\/td><td>\u0932\u093e\u092d<\/td><\/tr><tr><td>Jumping Jacks <\/td><td>1 \u092e\u093f\u0928\u091f<\/td><td>\u0939\u093e\u0930\u094d\u091f \u090f\u0915\u094d\u091f\u093f\u0935\u0947\u0936\u0928 <\/td><\/tr><tr><td>Wall Push-Ups <\/td><td>1 \u092e\u093f\u0928\u091f    <\/td><td>\u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u092e\u091c\u092c\u0942\u0924\u0940<\/td><\/tr><tr><td>Bodyweight Squats<\/td><td> 1 \u092e\u093f\u0928\u091f<\/td><td>\u092a\u0948\u0930 \u0914\u0930 \u0917\u094d\u0932\u0942\u091f\u094d\u0938 \u092e\u091c\u092c\u0942\u0924 <\/td><\/tr><tr><td>Shoulder Rolls<\/td><td> 1 \u092e\u093f\u0928\u091f<\/td><td>\u0917\u0930\u094d\u0926\u0928 \u0914\u0930 \u092a\u0940\u0920 \u0906\u0930\u093e\u092e<\/td><\/tr><tr><td>Arm Circles <\/td><td>1 \u092e\u093f\u0928\u091f<\/td><td>\u0924\u0928\u093e\u0935 \u0915\u092e<\/td><\/tr><tr><td>Knee Raise <\/td><td> 1 \u092e\u093f\u0928\u091f<\/td><td>\u092a\u0947\u091f \u0915\u0940 \u092e\u0938\u0932\u094d\u0938 \u090f\u0915\u094d\u091f\u093f\u0935<\/td><\/tr><tr><td>Spot Jogging  <\/td><td>2 \u092e\u093f\u0928\u091f<\/td><td>\u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0914\u0930 \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u092b\u094d\u0932\u094b<\/td><\/tr><tr><td>Deep Breathing<\/td><td>1 \u092e\u093f\u0928\u091f<\/td><td>\u0926\u093f\u092e\u093e\u0917 \u0930\u093f\u0932\u0948\u0915\u094d\u0938 <\/td><\/tr><tr><td>Side Bend  <\/td><td>1 \u092e\u093f\u0928\u091f<\/td><td>\u0915\u092e\u0930 \u0932\u091a\u0940\u0932\u093e\u092a\u0928<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"\"><strong>\ud83d\udd58 \u0921\u094d\u092f\u0942\u091f\u0940 \u092a\u0930 \u092b\u093f\u091f \u0930\u0939\u0928\u0947 \u0915\u0947 \u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915 \u0924\u0930\u0940\u0915\u0947\u201c<\/strong><\/p>\n\n\n\n<p class=\"\">\u201d\u0939\u0930 \u092a\u0947\u0936\u0947 \u092e\u0947\u0902 \u0924\u0928\u093e\u0935 \u0914\u0930 \u0925\u0915\u093e\u0935\u091f \u0905\u0932\u0917-\u0905\u0932\u0917 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u0924\u0940 \u0939\u0948\u0964 \u0915\u094b\u0908 8 \u0918\u0902\u091f\u0947 \u0915\u0941\u0930\u094d\u0938\u0940 \u092a\u0930 \u092c\u0948\u0920\u093e \u0930\u0939\u0924\u093e \u0939\u0948, \u0915\u094b\u0908 \u0926\u093f\u0928\u092d\u0930 \u0916\u0921\u093c\u093e \u0930\u0939\u0924\u093e \u0939\u0948, \u0924\u094b \u0915\u094b\u0908 \u092b\u0940\u0932\u094d\u0921 \u092e\u0947\u0902 \u092d\u093e\u0917-\u0926\u094c\u0921\u093c \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\">\u0905\u0917\u0930 \u0906\u092a\u0915\u0940 \u0921\u094d\u092f\u0942\u091f\u0940 \u0936\u0930\u0940\u0930 \u0915\u094b \u0925\u0915\u093e\u0924\u0940 \u0939\u0948, \u0924\u094b \u0906\u092a\u0915\u0940 \u092b\u093f\u091f\u0928\u0947\u0938 \u0939\u0940 \u0909\u0938\u0947 \u0938\u0902\u092d\u093e\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\">\u0939\u0930 \u0907\u0902\u0938\u093e\u0928 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092c\u093e\u0924 \u0915\u0949\u092e\u0928 \u0939\u0948 \u2014 \u0936\u0930\u0940\u0930 \u0905\u0917\u0930 \u091c\u0935\u093e\u092c \u0926\u0947 \u0917\u092f\u093e, \u0924\u094b \u0915\u0930\u093f\u092f\u0930 \u092d\u0940 \u0930\u0941\u0915 \u091c\u093e\u090f\u0917\u093e\u0964 \u0907\u0938\u0932\u093f\u090f \u092b\u093f\u091f \u0930\u0939\u0928\u093e \u0938\u093f\u0930\u094d\u092b \u0911\u092a\u094d\u0936\u0928 \u0928\u0939\u0940\u0902, \u091c\u0940\u0935\u0928 \u0915\u093e \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0915\u0935\u091a \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\"><strong>\ud83e\uddcd\u200d\u2642\ufe0f 1. \u0911\u092b\u093f\u0938 \u092f\u093e \u0921\u0947\u0938\u094d\u0915 \u091c\u0949\u092c \u0935\u093e\u0932\u094b\u0902 \u0915\u0941\u0930\u094d\u0938\u0940 \u0938\u0947 \u0909\u0920\u094b, \u0935\u0930\u0928\u093e \u0936\u0930\u0940\u0930 \u091c\u093e\u092e \u0939\u094b \u091c\u093e\u090f\u0917\u093e\u201d<\/strong><\/p>\n\n\n\n<p class=\"\">\u0915\u0902\u092a\u094d\u092f\u0942\u091f\u0930, \u092e\u0940\u091f\u093f\u0902\u0917 \u0914\u0930 \u092b\u093e\u0907\u0932\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u0926\u093f\u0928\u092d\u0930 \u092c\u0948\u0920\u0947 \u0930\u0939\u0928\u093e \u0906\u091c \u0915\u0940 \u0928\u0908 \u201c\u0938\u093e\u0907\u0932\u0947\u0902\u091f \u0915\u093f\u0932\u093f\u0902\u0917 \u0932\u093e\u0907\u092b\u0938\u094d\u091f\u093e\u0907\u0932\u201d \u092c\u0928 \u091a\u0941\u0915\u0940 \u0939\u0948 \u0964 <\/p>\n\n\n\n<p class=\"\"><strong>\ud83d\udcbc \u092e\u093f\u0928\u0940 \u092e\u0942\u0935\u092e\u0947\u0902\u091f \u0930\u0942\u091f\u0940\u0928 (\u0939\u0930 \u0918\u0902\u091f\u0947 3 \u092e\u093f\u0928\u091f)<\/strong><\/p>\n\n\n\n<p class=\"\">1. \u0915\u0941\u0930\u094d\u0938\u0940 \u0938\u0947 \u0909\u0920\u0947\u0902 \u0914\u0930 \u0915\u092e\u0930\u0947 \u092e\u0947\u0902 20\u201330 \u0915\u0926\u092e \u091a\u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"\">2. \u0926\u0940\u0935\u093e\u0930 \u092a\u0915\u0921\u093c\u0915\u0930 \u0915\u093e\u092b-\u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0947\u0902 \u2014 \u092f\u0947 \u092c\u094d\u0932\u0921 \u092b\u094d\u0932\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\">3. \u0936\u094b\u0932\u094d\u0921\u0930 \u0930\u094b\u0932\u094d\u0938 \u0914\u0930 \u0928\u0947\u0915 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0947\u0902 \u2014 \u0917\u0930\u094d\u0926\u0928 \u0926\u0930\u094d\u0926 \u0938\u0947 \u0930\u093e\u0939\u0924\u0964<\/p>\n\n\n\n<p class=\"\">4. \u092a\u093e\u0928\u0940 \u092a\u0940\u0928\u0947 \u0915\u093e \u092c\u0939\u093e\u0928\u093e \u092c\u0928\u093e\u0915\u0930 \u0909\u0920\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"\">\u26a0\ufe0f \u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902? \u0932\u0917\u093e\u0924\u093e\u0930 8 \u0918\u0902\u091f\u0947 \u092c\u0948\u0920\u0947 \u0930\u0939\u0928\u0947 \u0938\u0947 \u201c\u0939\u093e\u0930\u094d\u091f-\u0921\u093f\u091c\u093c\u0940\u091c\u093c\u201d \u0915\u093e \u0916\u0924\u0930\u093e 40% \u0924\u0915 \u092c\u0922\u093c \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0938\u093f\u0930\u094d\u092b \u0939\u0930 \u0918\u0902\u091f\u0947 3 \u092e\u093f\u0928\u091f \u091a\u0932\u0928\u0947 \u0938\u0947 \u092f\u0939 \u0930\u093f\u0938\u094d\u0915 \u0906\u0927\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\"><strong>\ud83d\ude94 2. \u092b\u0940\u0932\u094d\u0921 \u092f\u093e \u0938\u093f\u0915\u094d\u092f\u094b\u0930\u093f\u091f\u0940 \u0921\u094d\u092f\u0942\u091f\u0940 \u0935\u093e\u0932\u094b\u0902 \u0924\u093e\u0915\u0924 \u0906\u092a\u0915\u0940 \u092f\u0942\u0928\u093f\u092b\u0949\u0930\u094d\u092e \u0915\u0940 \u092a\u0939\u091a\u093e\u0928 \u0939\u0948\u201d<\/strong><\/p>\n\n\n\n<p class=\"\">\u0905\u0917\u0930 \u0906\u092a\u0915\u0940 \u0921\u094d\u092f\u0942\u091f\u0940 \u092b\u093f\u091c\u093f\u0915\u0932\u0940 \u0921\u093f\u092e\u093e\u0902\u0921\u093f\u0902\u0917 \u0939\u0948 \u2014\u091c\u0948\u0938\u0947 \u092a\u0941\u0932\u093f\u0938, \u092e\u093f\u0932\u093f\u091f\u094d\u0930\u0940, \u092a\u094b\u0938\u094d\u091f\u0932, \u092f\u093e \u0921\u093f\u0932\u0940\u0935\u0930\u0940 \u0938\u0930\u094d\u0935\u093f\u0938 \u0924\u094b \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0906\u092a\u0915\u0940 \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u0940 \u0938\u0902\u092a\u0924\u094d\u0924\u093f \u0939\u0948\u0964<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\ud83d\udcaa \u092b\u093f\u091f\u0928\u0947\u0938 \u092e\u0902\u0924\u094d\u0930: &#8220;\u0938\u094d\u092e\u093e\u0930\u094d\u091f \u0935\u0930\u094d\u0915\u0906\u0909\u091f, \u0913\u0935\u0930\u0932\u094b\u0921 \u0928\u0939\u0940\u0902&#8221;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u0921\u094d\u092f\u0942\u091f\u0940 \u0938\u0947 \u092a\u0939\u0932\u0947 Dynamic Warm-up \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u091c\u0917\u0939 \u092a\u0930 \u091c\u0949\u0917\u093f\u0902\u0917, \u0938\u094d\u0915\u094d\u0935\u0948\u091f\u094d\u0938, \u0939\u093e\u0907-\u0928\u0940\u2192 \u0907\u0938\u0938\u0947 \u0936\u0930\u0940\u0930 \u091a\u094b\u091f\u094b\u0902 \u0938\u0947 \u092c\u091a\u0924\u093e \u0939\u0948\u0964<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u0926\u093f\u0928\u092d\u0930 \u092e\u0947\u0902 Hydration Breaks \u0932\u0947\u0902 \u2014 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0921\u093f\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928 \u092e\u0938\u0932 \u0915\u094d\u0930\u0948\u092e\u094d\u092a \u0914\u0930 \u0925\u0915\u093e\u0928 \u0915\u093e \u092c\u0921\u093c\u093e \u0915\u093e\u0930\u0923 \u0939\u0948\u0964<\/li>\n<\/ul>\n\n\n\n<p class=\"\">\u0921\u094d\u092f\u0942\u091f\u0940 \u0915\u0947 \u092c\u093e\u0926 5\u201310 \u092e\u093f\u0928\u091f Cool-down Stretch \u0915\u0930\u0947\u0902 \u091c\u093f\u0938\u0938\u0947 \u091c\u094b\u0921\u093c\u094b\u0902 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926 \u0914\u0930 \u092a\u0940\u0920 \u0926\u0930\u094d\u0926 \u0938\u0947 \u0930\u093e\u0939\u0924 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964 \u0905\u0917\u0930 \u0906\u092a\u0915\u094b \u092c\u0947\u0932\u094d\u091f, \u0939\u0947\u0932\u092e\u0947\u091f \u092f\u093e \u092d\u093e\u0930\u0940 \u0917\u093f\u092f\u0930 \u092a\u0939\u0928\u0928\u093e \u092a\u0921\u093c\u0924\u093e \u0939\u0948,\u0924\u094b Weight Balance \u0938\u0939\u0940 \u0930\u0916\u0947\u0902 \u2014 \u0917\u0932\u0924 \u0935\u091c\u0928 \u0938\u0947 Spinal Injury \u0915\u093e \u0916\u0924\u0930\u093e \u0930\u0939\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\"> \ud83d\udca3 \u092f\u093e\u0926 \u0930\u0916\u093f\u090f \u2014 \u090f\u0915 \u091b\u094b\u091f\u0940 \u201c\u0932\u093e\u092a\u0930\u0935\u093e\u0939\u0940\u201d (\u091c\u0948\u0938\u0947 \u092c\u093f\u0928\u093e \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0921\u094d\u092f\u0942\u091f\u0940 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u093e)\u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 Slip Disc \u092f\u093e Sciatica \u091c\u0948\u0938\u0940 \u0924\u0915\u0932\u0940\u092b\u0947\u0902 \u0926\u0947 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\"><strong>\ud83c\udf19 3. \u0928\u093e\u0907\u091f \u0936\u093f\u092b\u094d\u091f \u092f\u093e \u0907\u0930\u094d\u0930\u0947\u0917\u0941\u0932\u0930 \u0921\u094d\u092f\u0942\u091f\u0940 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u201c\u0928\u0940\u0902\u0926 \u092d\u0940 \u092b\u093f\u091f\u0928\u0947\u0938 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948<\/strong><\/p>\n\n\n\n<p class=\"\">\u201d\u0930\u093e\u0924 \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917 \u0905\u0915\u094d\u0938\u0930 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902 \u201c\u0939\u092e\u093e\u0930\u093e \u091f\u093e\u0907\u092e \u0905\u0932\u0917 \u0939\u0948, \u0939\u092e \u0915\u0948\u0938\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0930\u0947\u0902?\u201d<\/p>\n\n\n\n<p class=\"\">\u0932\u0947\u0915\u093f\u0928 \u092f\u093e\u0926 \u0930\u0916\u093f\u090f, \u0928\u0940\u0902\u0926 \u0915\u093e \u0928\u0941\u0915\u0938\u093e\u0928 \u092b\u093f\u091f\u0928\u0947\u0938 \u0938\u0947 \u0928\u0939\u0940\u0902, \u0905\u0928\u0926\u0947\u0916\u0940 \u0938\u0947 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\">\ud83c\udf1c \u0939\u0947\u0932\u094d\u0925 \u091f\u093f\u092a\u094d\u0938 \u092b\u0949\u0930 \u0928\u093e\u0907\u091f \u0935\u0949\u0930\u093f\u092f\u0930\u094d\u0938<\/p>\n\n\n\n<p class=\"\">\u0936\u093f\u092b\u094d\u091f \u0915\u0947 \u092a\u0939\u0932\u0947 10\u201315 \u092e\u093f\u0928\u091f \u092c\u0949\u0921\u0940 \u092e\u094b\u092c\u093f\u0932\u093f\u091f\u0940 (\u0906\u0930\u094d\u092e \u0938\u0930\u094d\u0915\u0932\u094d\u0938, \u0938\u093e\u0907\u0921 \u092c\u0947\u0902\u0921, \u091c\u0949\u0917\u093f\u0902\u0917) \u0915\u0930\u0947\u0902\u0964 <\/p>\n\n\n\n<p class=\"\">\u0915\u093e\u092e \u0915\u0947 \u092c\u0940\u091a \u0939\u0930 90 \u092e\u093f\u0928\u091f \u092a\u0930 5 \u092e\u093f\u0928\u091f \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0947\u0902 \u0907\u0938\u0938\u0947 \u0936\u0930\u0940\u0930 \u201c\u0930\u0940\u0938\u0947\u091f\u201d \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\">\u091c\u094d\u092f\u093e\u0926\u093e \u091a\u093e\u092f \u092f\u093e \u0915\u0949\u092b\u0940 \u092a\u0940\u0928\u0947 \u0928\u0947 \u0938\u0947 \u092c\u091a\u0947\u0902 \u092f\u0939 \u0928\u0940\u0902\u0926 \u0915\u0947 \u092a\u0948\u091f\u0930\u094d\u0928 \u0915\u094b \u092c\u093f\u0917\u093e\u0921\u093c \u0926\u0947\u0924\u0947 \u0939\u0948\u0964 \u0936\u093f\u092b\u094d\u091f \u0916\u0924\u094d\u092e \u0939\u094b\u0924\u0947 \u0939\u0940 \u092e\u094b\u092c\u093e\u0907\u0932, \u091f\u0940\u0935\u0940, \u0914\u0930 \u0930\u094b\u0936\u0928\u0940 \u0938\u0947 \u0926\u0942\u0930 \u0930\u0939\u0947\u0902 \u0938\u094d\u0932\u0940\u092a \u0939\u0949\u0930\u094d\u092e\u094b\u0928 (\u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928) \u0924\u092d\u0940 \u090f\u0915\u094d\u091f\u093f\u0935 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\">\u0905\u0917\u0930 \u0928\u0940\u0902\u0926 \u092a\u0942\u0930\u0940 \u0928\u0939\u0940\u0902 \u0939\u094b\u0917\u0940 \u0924\u094b \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0939\u0949\u0930\u094d\u092e\u094b\u0928\u0932 \u0905\u0938\u0902\u0924\u0941\u0932\u0928, \u0939\u093e\u0908 BP, \u0914\u0930 \u0935\u091c\u0928 \u092c\u0922\u093c\u0928\u0947 \u091c\u0948\u0938\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0901 \u0926\u093f\u0916\u093e\u090f\u0917\u093e\u0964<\/p>\n\n\n\n<p class=\"\"> \ud83c\udf19 \u201c\u0928\u0940\u0902\u0926 \u0915\u094b \u0939\u0932\u094d\u0915\u0947 \u092e\u0947\u0902 \u092e\u0924 \u0932\u094b \u2014 \u092c\u093f\u0928\u093e \u0928\u0940\u0902\u0926 \u0915\u093e \u0936\u0930\u0940\u0930 \u092c\u093f\u0928\u093e \u091a\u093e\u0930\u094d\u091c \u0915\u093e \u092b\u094b\u0928 \u0939\u0948\u0964\u201d<\/p>\n\n\n\n<p class=\"\"><strong>\ud83e\uddd8\u200d\u2640\ufe0f 4. \u0924\u0928\u093e\u0935\u0917\u094d\u0930\u0938\u094d\u0924 \u092f\u093e \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u090f\u0915\u093e\u0917\u094d\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f<\/strong><\/p>\n\n\n\n<p class=\"\">\u0921\u0949\u0915\u094d\u091f\u0930\u094d\u0938, \u091f\u0940\u091a\u0930\u094d\u0938, \u0921\u094d\u0930\u093e\u0907\u0935\u0930\u094d\u0938, IT \u092a\u094d\u0930\u094b\u092b\u0947\u0936\u0928\u0932\u094d\u0938 \u0907\u0928 \u0938\u092d\u0940 \u0915\u0940 \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u0940 \u091a\u0941\u0928\u094c\u0924\u0940 \u0939\u0948 \u201c\u092e\u093e\u0928\u0938\u093f\u0915 \u0925\u0915\u093e\u0928\u201d\u0964\u0936\u0930\u0940\u0930 \u0925\u0915\u0924\u093e \u0928\u0939\u0940\u0902, \u0926\u093f\u092e\u093e\u0917 \u0925\u0915 \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\"><strong>\ud83e\uddd8 Mini Mind-Reset Hacks<\/strong><\/p>\n\n\n\n<p class=\"\">\u0939\u0930 2 \u0918\u0902\u091f\u0947 \u092c\u093e\u0926 Deep Breathing (5 \u0930\u093e\u0909\u0902\u0921) \u0915\u0930\u0947\u0902 \u092f\u0939 \u0926\u093f\u092e\u093e\u0917 \u0915\u094b \u0930\u0940\u091a\u093e\u0930\u094d\u091c \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\">5 \u092e\u093f\u0928\u091f \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u092f\u093e Silence Time \u0930\u0916\u0947\u0902\u0964 <\/p>\n\n\n\n<p class=\"\">\u0915\u093e\u092e \u0915\u0947 \u092c\u0940\u091a \u0939\u0901\u0938\u0940-\u092e\u091c\u093c\u093e\u0915 \u092f\u093e \u092e\u094d\u092f\u0942\u091c\u093c\u093f\u0915 \u0938\u0947 \u092e\u0942\u0921 \u0939\u0932\u094d\u0915\u093e \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"\">\u0905\u0917\u0930 \u0906\u092a\u0915\u094b \u0932\u0917\u093e\u0924\u093e\u0930 \u0938\u093f\u0930\u0926\u0930\u094d\u0926, \u092d\u0942\u0932\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924 \u092f\u093e \u0928\u0940\u0902\u0926 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u0926\u093f\u0916\u0947,\u0924\u094b \u0924\u0941\u0930\u0902\u0924 \u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902 \u092f\u0947 Burnout Syndrome \u0915\u0947 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u0902\u0915\u0947\u0924 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 <\/p>\n\n\n\n<p class=\"\">\ud83d\udcad \u201c\u0915\u092d\u0940-\u0915\u092d\u0940 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0939\u0948 \u2014 \u0915\u0941\u091b \u0926\u0947\u0930 \u0930\u0941\u0915 \u091c\u093e\u0928\u093e, \u0914\u0930 \u0916\u0941\u0926 \u0915\u094b \u0938\u0941\u0928\u0928\u093e\u0964\u201d<\/p>\n\n\n\n<p class=\"\"> \ud83c\udf4e \u201c\u091c\u094b \u092a\u0947\u091f \u0915\u094b \u0915\u0942\u0921\u093c\u093e \u0938\u092e\u091d\u0924\u093e \u0939\u0948, \u0935\u094b \u0936\u0930\u0940\u0930 \u0915\u094b \u0915\u092c\u093e\u0921\u093c \u092c\u0928\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964\u201d<\/p>\n\n\n\n<p class=\"\">\ud83e\udde9 \u092c\u094b\u0928\u0938: 10 \u092e\u093f\u0928\u091f \u0915\u093e \u201c\u0921\u094d\u092f\u0942\u091f\u0940 \u092b\u093f\u091f\u0928\u0947\u0938 \u0930\u093f\u091a\u093e\u0930\u094d\u091c \u092a\u094d\u0932\u093e\u0928\u201d<\/p>\n\n\n\n<p class=\"\"><strong>\ud83e\udd57 \u0921\u094d\u092f\u0942\u091f\u0940 \u0915\u0947 \u092c\u0940\u091a \u0939\u0947\u0932\u094d\u0926\u0940 \u0916\u093e\u0928\u0947 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e<\/strong><\/p>\n\n\n\n<p class=\"\">\u201c\u0906\u092a \u0935\u0939\u0940 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a \u0916\u093e\u0924\u0947 \u0939\u0948\u0902 \u0905\u0917\u0930 \u0906\u092a \u091c\u0902\u0915 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0936\u0930\u0940\u0930 \u092d\u0940 \u091c\u0902\u0915 \u0915\u0940 \u0924\u0930\u0939 \u0915\u093e\u092e \u0915\u0930\u0947\u0917\u093e\u0964\u201d<\/p>\n\n\n\n<p class=\"\">\u0939\u092e \u0938\u092c \u092f\u0947 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0917\u0932\u0924 \u0916\u093e\u0928\u093e \u0939\u0930 \u092c\u0940\u092e\u093e\u0930\u0940 \u0915\u0940 \u091c\u0921\u093c \u0939\u0948,<\/p>\n\n\n\n<p class=\"\">\u092a\u0930 \u0921\u094d\u092f\u0942\u091f\u0940 \u0915\u0947 \u092c\u0940\u091a \u091c\u0932\u094d\u0926\u0940 \u092e\u0947\u0902, \u092f\u093e \u092c\u093e\u0939\u0930 \u0930\u0939\u0915\u0930, \u0939\u0947\u0932\u094d\u0926\u0940 \u0916\u093e\u0928\u093e \u0932\u0917\u092d\u0917 \u0928\u093e\u092e\u0941\u092e\u0915\u093f\u0928 \u0939\u0948\u0964 \u092f\u0939\u0940 \u0935\u094b \u0917\u0932\u0924\u0940 \u0939\u0948 \u091c\u094b \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092e\u094b\u091f\u093e\u092a\u093e, \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930, \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u093f\u0915, \u0914\u0930 \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c\u093c \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\"><strong>\u26a0\ufe0f \u0921\u094d\u092f\u0942\u091f\u0940 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0940 \u0906\u092e \u0917\u0932\u0924\u093f\u092f\u093e\u0901<\/strong><\/p>\n\n\n\n<p class=\"\">1. <strong>\u0928\u093e\u0936\u094d\u0924\u093e \u0928\u0939\u0940\u0902 \u0915\u0930\u0928\u093e <\/strong>\u2013 \u201c\u0938\u092e\u092f \u0928\u0939\u0940\u0902 \u0939\u0948\u201d \u0915\u0939\u0915\u0930 \u0938\u0940\u0927\u093e \u0911\u092b\u093f\u0938 \u091a\u0932\u0947 \u091c\u093e\u0928\u093e\u0964\ud83d\udcac \u0905\u0917\u0930 \u0906\u092a \u0928\u093e\u0936\u094d\u0924\u093e \u091b\u094b\u0921\u093c \u0926\u0947\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0936\u0930\u0940\u0930 \u0905\u0917\u0932\u0947 \u092e\u0940\u0932 \u092e\u0947\u0902 \u092b\u0948\u091f \u091c\u092e\u093e \u0915\u0930\u0928\u093e \u0936\u0941\u0930\u0942 \u0915\u0930 \u0926\u0947\u0924\u093e \u0939\u0948 \u2014 \u092f\u0939\u0940 \u0938\u0947 \u092e\u094b\u091f\u093e\u092a\u0947 \u0915\u0940 \u0936\u093f\u0915\u093e\u092f\u0924 \u0936\u0941\u0930\u0942 \u0939\u094b\u0924\u0940 \u0939\u0948 !<\/p>\n\n\n\n<p class=\"\">\ud83d\udc49 \u0905\u0928\u094d\u092f \u0926\u0941\u0937\u094d\u092a\u0930\u093f\u0923\u093e\u092e : \u0926\u093f\u0928\u092d\u0930 \u0925\u0915\u093e\u0928, \u0938\u093f\u0930\u0926\u0930\u094d\u0926, \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u0915\u093e \u0917\u093f\u0930\u0928\u093e\u0964<\/p>\n\n\n\n<p class=\"\">2. <strong>\u0926\u093f\u0928\u092d\u0930 \u0915\u0949\u092b\u0940 \u092f\u093e \u091a\u093e\u092f \u092a\u0940\u0924\u0947 \u0930\u0939\u0928\u093e <\/strong>\u2013 \u0939\u0930 2 \u0918\u0902\u091f\u0947 \u092e\u0947\u0902 \u0938\u094d\u091f\u094d\u0930\u0949\u0928\u094d\u0917 \u091f\u0940 \u092f\u093e \u0915\u0949\u092b\u0940\u0964<\/p>\n\n\n\n<p class=\"\">\ud83d\udc49 \u092a\u0930\u093f\u0923\u093e\u092e: \u0915\u0948\u092b\u0940\u0928 \u0913\u0935\u0930\u0932\u094b\u0921 \u2192 \u0928\u0940\u0902\u0926 \u0914\u0930 \u092a\u0947\u091f \u0915\u0940 \u0917\u0921\u093c\u092c\u0921\u093c\u0940\u0964<\/p>\n\n\n\n<p class=\"\">3. <strong>\u091c\u0902\u0915 \u0938\u094d\u0928\u0948\u0915\u093f\u0902\u0917<\/strong> \u2013 \u092c\u093f\u0938\u094d\u0915\u093f\u091f, \u0938\u092e\u094b\u0938\u093e, \u0928\u0942\u0921\u0932\u094d\u0938, \u092a\u093f\u091c\u093c\u094d\u091c\u093c\u093e, \u0915\u094b\u0932\u094d\u0921 \u0921\u094d\u0930\u093f\u0902\u0915\u0964<\/p>\n\n\n\n<p class=\"\">\ud83d\udc49 \u092a\u0930\u093f\u0923\u093e\u092e: \u0935\u091c\u0928 \u092c\u0922\u093c\u0928\u093e, \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0914\u0930 \u092b\u0948\u091f\u0940 \u0932\u093f\u0935\u0930\u0964<\/p>\n\n\n\n<p class=\"\">4. <strong>\u092a\u093e\u0928\u0940 \u0915\u092e \u092a\u0940\u0928\u093e<\/strong><\/p>\n\n\n\n<p class=\"\">\ud83d\udc49 \u092a\u0930\u093f\u0923\u093e\u092e: \u0921\u093f\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928, \u0915\u092c\u094d\u091c, \u0915\u093f\u0921\u0928\u0940 \u0938\u094d\u091f\u094d\u0930\u0947\u0938\u0964<\/p>\n\n\n\n<p class=\"\">\u2705 \u0905\u092c \u091c\u093e\u0928\u093f\u090f \u2014 \u201c\u0921\u094d\u092f\u0942\u091f\u0940 \u0939\u0947\u0932\u094d\u0926\u0940 \u092e\u0940\u0932 \u0938\u094d\u091f\u094d\u0930\u0948\u091f\u0947\u091c\u0940\u201d<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\ud83d\udd55 \u0938\u0941\u092c\u0939 (\u0921\u094d\u092f\u0942\u091f\u0940 \u0938\u0947 \u092a\u0939\u0932\u0947) 1 \u0917\u093f\u0932\u093e\u0938 \u0917\u0941\u0928\u0917\u0941\u0928\u093e \u092a\u093e\u0928\u0940 + \u0928\u0940\u0902\u092c\u0942\/\u0936\u0939\u0926<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u0913\u091f\u094d\u0938, \u0909\u092a\u092e\u093e, \u092f\u093e \u0926\u0932\u093f\u092f\u093e \u2014 \u0939\u0932\u094d\u0915\u093e \u0914\u0930 \u090f\u0928\u0930\u094d\u091c\u0940 \u0926\u0947\u0928\u0947 \u0935\u093e\u0932\u093e<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">4\u20135 \u092c\u093e\u0926\u093e\u092e \u092f\u093e \u092e\u0916\u093e\u0928\u093e<\/li>\n<\/ul>\n\n\n\n<p class=\"\"><strong>\u23f0 \u0921\u094d\u092f\u0942\u091f\u0940 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 (\u092e\u093f\u0921-\u0936\u093f\u092b\u094d\u091f) Lunch Box \u092e\u0947\u0902:<\/strong><\/p>\n\n\n\n<p class=\"\">\u0930\u094b\u091f\u0940, \u0938\u092c\u094d\u091c\u0940, \u0926\u093e\u0932, \u0926\u0939\u0940 \u2014 \u0938\u093f\u0902\u092a\u0932 \u0914\u0930 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 <\/p>\n\n\n\n<p class=\"\">\u092c\u0940\u091a-\u092c\u0940\u091a \u092e\u0947\u0902 1 \u092b\u0932 (\u0938\u0947\u092c\/\u0915\u0947\u0932\u093e\/\u092a\u092a\u0940\u0924\u093e)<\/p>\n\n\n\n<p class=\"\">\u092a\u093e\u0928\u0940 \u0915\u0940 \u092c\u094b\u0924\u0932 \u0939\u0930 30\u201340 \u092e\u093f\u0928\u091f \u092e\u0947\u0902 2\u20133 \u0918\u0942\u0902\u091f<\/p>\n\n\n\n<p class=\"\">&#8220;\u092d\u093e\u0930\u0940 \u0916\u093e\u0928\u093e \u0906\u092a\u0915\u094b \u0928\u0940\u0902\u0926 \u0914\u0930 \u0938\u0941\u0938\u094d\u0924\u0940 \u0926\u0947\u0917\u093e, \u092b\u094b\u0915\u0938 \u0928\u0939\u0940\u0902\u0964<\/p>\n\n\n\n<p class=\"\"><strong>\ud83c\udf19 \u0930\u093e\u0924 (\u0921\u094d\u092f\u0942\u091f\u0940 \u0916\u0924\u094d\u092e \u0939\u094b\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926)<\/strong><\/p>\n\n\n\n<p class=\"\">\u092c\u0939\u0941\u0924 \u092d\u093e\u0930\u0940 \u0916\u093e\u0928\u093e \u0928 \u0916\u093e\u090f\u0901 \u2014 \u0938\u093f\u0930\u094d\u092b \u0938\u0942\u092a, \u0926\u093e\u0932, \u0938\u092c\u094d\u091c\u093c\u0940 \u0914\u0930 \u0939\u0932\u094d\u0915\u0940 \u0930\u094b\u091f\u0940 \u0939\u0940 \u0932\u0947 \u0964 \u0916\u093e\u0928\u093e \u0916\u093e\u0928\u0947 \u0915\u0947 30 \u092e\u093f\u0928\u091f \u092c\u093e\u0926 \u0924\u0915 \u0932\u0947\u091f\u0947\u0902 \u0928\u0939\u0940\u0902, 10 \u092e\u093f\u0928\u091f \u0939\u0932\u094d\u0915\u093e \u0935\u0949\u0915 \u091c\u093c\u0930\u0942\u0930 \u0915\u0930\u0947\u0902 \u2014\u0907\u0938\u0938\u0947 \u0921\u093e\u0907\u091c\u0947\u0936\u0928 \u0938\u0941\u0927\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u092d\u0940 \u092c\u0948\u0932\u0947\u0902\u0938 \u0930\u0939\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\"> \u0930\u094b\u091c\u093c \u0915\u092e \u0938\u0947 \u0915\u092e 2.5\u20133 \u0932\u0940\u091f\u0930 \u092a\u093e\u0928\u0940, \u0928\u0940\u0902\u092c\u0942 \u092a\u093e\u0928\u0940, \u091b\u093e\u091b, \u0928\u093e\u0930\u093f\u092f\u0932 \u092a\u093e\u0928\u0940 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902 \u0964 \u0917\u0930\u094d\u092e\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0925\u094b\u0921\u093c\u093e ORS \u092f\u093e \u0928\u092e\u0915-\u0936\u0915\u094d\u0915\u0930 \u0935\u093e\u0932\u093e \u092a\u093e\u0928\u0940 \u0930\u0916\u0947\u0902 \u0907\u0938\u0938\u0947 \u0906\u092a\u0915\u094b \u0921\u093f\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u0928\u0939\u0940\u0902 \u0939\u094b\u0917\u0940 \u0964<\/p>\n\n\n\n<p class=\"\"><strong>\ud83d\udcaa \u0911\u092b\u093f\u0938 \u092e\u0947\u0902 10 \u092e\u093f\u0928\u091f \u0915\u093e \u201c\u0921\u094d\u092f\u0942\u091f\u0940 \u092b\u093f\u091f\u0928\u0947\u0938 \u091a\u093e\u0930\u094d\u091f\u201d<\/strong><\/p>\n\n\n\n<p class=\"\">\u201c\u0905\u0917\u0930 \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 \u091c\u093f\u092e \u091c\u093e\u0928\u0947 \u0915\u093e \u0938\u092e\u092f \u0928\u0939\u0940\u0902 \u0939\u0948,\u0924\u094b \u092f\u0947 10 \u092e\u093f\u0928\u091f \u0906\u092a\u0915\u094b \u091c\u093f\u092e \u0915\u093e \u092b\u093e\u092f\u0926\u093e \u0926\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964\u201d<\/p>\n\n\n\n<p class=\"\">\u23f1\ufe0f \u0915\u0941\u0932 \u0938\u092e\u092f \u2013 10 \u092e\u093f\u0928\u091f <\/p>\n\n\n\n<p class=\"\">\ud83c\udfe2 \u0938\u094d\u0925\u093e\u0928 \u2013 \u0906\u092a\u0915\u093e \u0911\u092b\u093f\u0938, \u0915\u0947\u092c\u093f\u0928 \u092f\u093e \u091b\u094b\u091f\u093e \u0915\u0949\u0928\u094d\u092b\u094d\u0930\u0947\u0902\u0938 \u0930\u0942\u092e<\/p>\n\n\n\n<p class=\"\">\ud83d\udd01 \u092b\u094d\u0930\u0940\u0915\u094d\u0935\u0947\u0902\u0938\u0940 \u2013 \u0926\u093f\u0928 \u092e\u0947\u0902 2 \u092c\u093e\u0930 (\u0938\u0941\u092c\u0939 \u0914\u0930 \u0936\u093e\u092e) <\/p>\n\n\n\n<p class=\"\"><strong>\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u092e\u092f \u092a\u094d\u0930\u092d\u093e\u0935<\/strong><\/p>\n\n\n\n<p class=\"\">\ud83c\udfc3 01 \u092e\u093f\u0928\u091f Spot Jogging \u0915\u0930\u0947 \u0907\u0938\u0938\u0947 \u0926\u093f\u0932 \u0915\u0940 \u0917\u0924\u093f \u0914\u0930 \u092c\u094d\u0932\u0921 \u092b\u094d\u0932\u094b \u092c\u0922\u093c\u0924\u093e \u0939\u0948<\/p>\n\n\n\n<p class=\"\">\ud83e\uddce\u200d\u2642\ufe0f 01 \u092e\u093f\u0928\u091f Wall Push-Ups \u0907\u0938\u0938\u0947 \u0915\u0902\u0927\u0947 \u0914\u0930 \u0939\u093e\u0925 \u092e\u091c\u092c\u0942\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948 \u0964<\/p>\n\n\n\n<p class=\"\">\ud83e\uddb5 01 \u092e\u093f\u0928\u091f Bodyweight Squats \u0907\u0938\u0938\u0947 \u091c\u093e\u0902\u0918\u094b\u0902 \u0914\u0930 \u0917\u094d\u0932\u0942\u091f\u094d\u0938 \u0915\u0940 \u0936\u0915\u094d\u0924\u093f \u092c\u0922\u093c\u0924\u0940 \u0939\u0948 \u0964 <\/p>\n\n\n\n<p class=\"\">\ud83e\ude91 01 \u092e\u093f\u0928\u091f Chair Dips \u0907\u0938\u0938\u0947 \u092c\u093e\u0939\u094b\u0902 \u0914\u0930 \u0915\u094b\u0930 \u0915\u0940 \u0924\u093e\u0915\u0924 \u092c\u0922\u093c\u0924\u0940 \u0939\u0948 \u0964<\/p>\n\n\n\n<p class=\"\">\ud83d\udd04 01 \u092e\u093f\u0928\u091f Shoulder Roll \u0907\u0938\u0938\u0947 \u0917\u0930\u094d\u0926\u0928 \u0914\u0930 \u0915\u0902\u0927\u0947 \u0915\u093e \u0924\u0928\u093e\u0935 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948 \u0964<\/p>\n\n\n\n<p class=\"\">\ud83e\udd38\u200d\u2642\ufe0f 01 \u092e\u093f\u0928\u091f Side Bends \u0907\u0938\u0938\u0947 \u0915\u092e\u0930 \u092e\u0947\u0902 \u0932\u091a\u0940\u0932\u093e\u092a\u0928 \u092c\u0922\u093c\u0924\u093e \u0939\u0948 \u0964<\/p>\n\n\n\n<p class=\"\">\ud83e\uddd8\u200d\u2640\ufe0f 01 \u092e\u093f\u0928\u091f Forward Fold Stretch \u092a\u0940\u0920 \u0926\u0930\u094d\u0926 \u092e\u0947\u0902 \u0930\u093e\u0939\u0924 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"\">\ud83d\udeb6 02 \u092e\u093f\u0928\u091f Spot Marching \u0907\u0938\u0938\u0947 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u090f\u0915\u094d\u091f\u093f\u0935\u093f\u091f\u0940 \u092c\u0922\u093c\u0924\u0940 \u0939\u0948\u0964 <\/p>\n\n\n\n<p class=\"\">\ud83c\udf2c\ufe0f 01 \u092e\u093f\u0928\u091f Deep Breathing \/ Meditation \u0907\u0938\u0938\u0947 \u0926\u093f\u092e\u093e\u0917 \u0914\u0930 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0938\u0902\u0924\u0941\u0932\u0928 \u092c\u0928\u093e \u0930\u0939\u0924\u093e \u0939\u0948 \u0964<\/p>\n\n\n\n<p class=\"\">\ud83d\udca5 \u0938\u093f\u0930\u094d\u092b 10 \u092e\u093f\u0928\u091f, \u0914\u0930 \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0921\u0947\u0938\u094d\u0915 \u0915\u0947 \u092c\u0902\u0927\u0928 \u0938\u0947 \u0906\u091c\u093c\u093e\u0926!<\/p>\n\n\n\n<p class=\"\">\u26a0\ufe0f <strong>\u0938\u093e\u0935\u0927\u093e\u0928\u0940<\/strong><\/p>\n\n\n\n<p class=\"\">\u0905\u0917\u0930 \u0915\u094b\u0908 \u092a\u0941\u0930\u093e\u0928\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 (\u0939\u093e\u0908 BP, \u0939\u0943\u0926\u092f \u0930\u094b\u0917, \u0938\u094d\u0932\u093f\u092a \u0921\u093f\u0938\u094d\u0915) \u0939\u0948, \u0924\u094b \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c\u093c \u0938\u0947 \u092a\u0939\u0932\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902 \u0964 <\/p>\n\n\n\n<p class=\"\">\u0911\u092b\u093f\u0938 \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u091c\u0917\u0939 \u0928 \u0939\u094b \u0924\u094b \u0939\u0932\u094d\u0915\u0940 \u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917 \u0915\u0930\u0947\u0902, \u0914\u0930 \u0905\u092a\u0928\u0947 \u091f\u0940\u092e \u0915\u094b \u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0915\u0930\u0947\u0902 &#8220;Fitness Break Culture&#8221; \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"\"><strong>\u2764\ufe0f \u092f\u093e\u0926 \u0930\u0916\u093f\u090f<\/strong><\/p>\n\n\n\n<p class=\"\">\u201c\u0936\u0930\u0940\u0930 \u0906\u092a\u0915\u0940 \u0921\u094d\u092f\u0942\u091f\u0940 \u0915\u093e \u092a\u0939\u0932\u093e \u0938\u093e\u0925\u0940 \u0939\u0948 \u0909\u0938\u0947 \u0928\u091c\u093c\u0930\u0905\u0902\u0926\u093e\u091c\u093c \u0915\u0930\u0947\u0902\u0917\u0947, \u0924\u094b \u090f\u0915 \u0926\u093f\u0928 \u0935\u0939\u0940 \u0938\u093e\u0925 \u091b\u094b\u0921\u093c \u0926\u0947\u0917\u093e\u0964\u201d<\/p>\n\n\n\n<p class=\"\">\u0938\u093e\u092a\u094d\u0924\u093e\u0939\u093f\u0915 \u0921\u094d\u092f\u0942\u091f\u0940-\u092b\u093f\u091f\u0928\u0947\u0938 \u092a\u094d\u0932\u093e\u0928 (Busy \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0906\u0938\u093e\u0928 \u091a\u093e\u0930\u094d\u091f) <\/p>\n\n\n\n<p class=\"\">\u201c\u0939\u0930 \u0926\u093f\u0928 \u0925\u094b\u0921\u093c\u093e-\u0938\u093e \u092a\u0938\u0940\u0928\u093e,\u0939\u0930 \u0939\u092b\u094d\u0924\u0947 \u092c\u0921\u093c\u093e \u092c\u0926\u0932\u093e\u0935\u0964\u201d<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>\u0926\u093f\u0928<\/strong><\/td><td><strong>\u0932\u0915\u094d\u0937\u094d\u092f<\/strong><\/td><td><strong>\u0917\u0924\u093f\u0935\u093f\u0927\u093f<\/strong><\/td><td><strong>\u0938\u092e\u092f<\/strong><\/td><\/tr><tr><td>\u0938\u094b\u092e\u0935\u093e\u0930<\/td><td>\u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u091c\u0917\u093e\u0928\u093e<\/td><td>\u092c\u0949\u0921\u0940\u0935\u0947\u091f \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c\u093c (\u0938\u094d\u0915\u094d\u0935\u0948\u091f\u094d\u0938, \u092a\u0941\u0936-\u0905\u092a\u094d\u0938, \u091c\u0949\u0917\u093f\u0902\u0917)<\/td><td>\u0938\u0941\u092c\u0939 15 \u092e\u093f\u0928\u091f<\/td><\/tr><tr><td>\u092e\u0902\u0917\u0932\u0935\u093e\u0930<\/td><td>\u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0914\u0930 \u092e\u0942\u0935\u092e\u0947\u0902\u091f <\/td><td>\u0924\u0947\u091c\u093c \u0935\u0949\u0915 \/ \u0938\u094d\u091f\u0947\u092a \u0915\u094d\u0932\u093e\u0907\u092e\u094d\u092c\u093f\u0902\u0917 \u0932\u0902\u091a-\u092c\u094d\u0930\u0947\u0915 \u092e\u0947\u0902 <\/td><td> 20 \u092e\u093f\u0928\u091f<\/td><\/tr><tr><td>\u092c\u0941\u0927\u0935\u093e\u0930<\/td><td>\u0932\u091a\u0940\u0932\u093e\u092a\u0928 \u0936\u093e\u092e  <\/td><td>\u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917 + \u092f\u094b\u0917\u093e\u0938\u0928 (\u092d\u0941\u091c\u0902\u0917\u093e\u0938\u0928, \u0924\u093e\u0921\u093c\u093e\u0938\u0928, \u0924\u094d\u0930\u093f\u0915\u094b\u0923\u093e\u0938\u0928) <\/td><td>15 \u092e\u093f\u0928\u091f<\/td><\/tr><tr><td>\u0917\u0941\u0930\u0941\u0935\u093e\u0930<\/td><td>\u092e\u0938\u0932\u094d\u0938 \u090f\u0915\u094d\u091f\u093f\u0935\u0947\u0936\u0928 <\/td><td>\u091a\u0947\u092f\u0930-\u0921\u093f\u092a\u094d\u0938, \u0935\u0949\u0932 \u092a\u0941\u0936-\u0905\u092a\u094d\u0938, \u0938\u093e\u0907\u0921 \u092c\u0947\u0902\u0921\u094d\u0938 <\/td><td>\u0938\u0941\u092c\u0939 10 \u092e\u093f\u0928\u091f <\/td><\/tr><tr><td>\u0936\u0941\u0915\u094d\u0930\u0935\u093e\u0930  <\/td><td>\u092e\u0928-\u0936\u0930\u0940\u0930 \u0938\u0902\u0924\u0941\u0932\u0928<\/td><td>\u0921\u0940\u092a \u092c\u094d\u0930\u0940\u0926\u093f\u0902\u0917 + \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 + \u092a\u0949\u091c\u093c\u093f\u091f\u093f\u0935 \u0935\u093f\u091c\u093c\u0941\u0905\u0932\u093e\u0907\u091c\u093c\u0947\u0936\u0928 <\/td><td>\u0911\u092b\u093f\u0938 \u0915\u0947 \u092c\u093e\u0926 10 \u092e\u093f\u0928\u091f<\/td><\/tr><tr><td>\u0936\u0928\u093f\u0935\u093e\u0930 <\/td><td>\u092e\u091c\u093c\u0947\u0926\u093e\u0930 \u092e\u0942\u0935\u092e\u0947\u0902\u091f<\/td><td>\u0906\u0909\u091f\u0921\u094b\u0930 \u0917\u0947\u092e, \u0921\u093e\u0902\u0938 \u092f\u093e \u0938\u093e\u0907\u0915\u094d\u0932\u093f\u0902\u0917 <\/td><td>\u091b\u0941\u091f\u094d\u091f\u0940 \u092e\u0947\u0902 30 \u092e\u093f\u0928\u091f <\/td><\/tr><tr><td>\u0930\u0935\u093f\u0935\u093e\u0930 <\/td><td>\u0930\u093f\u0915\u0935\u0930\u0940 \u0914\u0930 \u092f\u094b\u091c\u0928\u093e <\/td><td>\u0906\u0930\u093e\u092e + \u092e\u0940\u0932 \u092a\u094d\u0930\u0947\u092a + \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928 \u091a\u0947\u0915 <\/td><td>\u092a\u0942\u0930\u093e \u0926\u093f\u0928 \u0939\u0932\u094d\u0915\u093e<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"\"><\/p>","protected":false},"excerpt":{"rendered":"<p>\u091c\u093f\u092e \u0928\u0939\u0940\u0902 \u091c\u093e \u0938\u0915\u0924\u0947 ? \u0915\u094b\u0908 \u092c\u093e\u0924 \u0928\u0939\u0940\u0902 \u2014 \u091a\u093e\u0939\u0947 \u0906\u092a \u0911\u092b\u093f\u0938 \u092e\u0947\u0902 \u0939\u094b \u092f\u093e \u0918\u0930 \u092e\u0947\u0902, \u091a\u093e\u0939\u0947 \u0906\u092a\u0915\u0940 \u092b\u0940\u0932\u094d\u0921 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":778,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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