{"id":3506,"date":"2024-05-01T07:29:05","date_gmt":"2024-05-01T07:29:05","guid":{"rendered":"https:\/\/blog.sporter.com\/?p=3506"},"modified":"2025-08-12T15:17:30","modified_gmt":"2025-08-12T15:17:30","slug":"kegel-exercises-after-birth","status":"publish","type":"post","link":"https:\/\/blog.sporter.com\/ar\/kegel-exercises-after-birth\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629: \u0645\u062a\u0649 \u064a\u062c\u0628 \u062a\u0623\u062f\u064a\u062a\u0647\u0627\u060c \u0648\u0643\u064a\u0641 \u0648\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f\u0647"},"content":{"rendered":"

\u0645\u0642\u062f\u0651\u0645\u0629<\/h2>\n

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 <\/p>\n

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 <\/p>\n

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\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646: \u0628\u0645\u062c\u0631\u062f \u062a\u062d\u062f\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636\u060c \u0631\u0643\u0632\u064a \u0639\u0644\u0649 \u0642\u0628\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0631\u0641\u0639\u0647\u0627 \u0644\u0623\u0639\u0644\u0649\u060c \u062a\u062e\u064a\u0644\u064a \u0642\u0628\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0631\u0641\u0639\u0647\u0627 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a\u0650 \u062a\u062d\u0627\u0648\u0644\u064a\u0646 \u0643\u0628\u062d \u062e\u0631\u0648\u062c \u0627\u0644\u063a\u0627\u0632\u0627\u062a \u0623\u0648 \u0645\u0646\u0639 \u0627\u0644\u062a\u0628\u0648\u0644\u060c \u0648\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062a\u062c\u0646\u0628 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0623\u0648 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0623\u0648 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644.<\/span><\/p>\n

2- \u0627\u0642\u0628\u0636\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062b\u0645 \u0627\u0631\u062e\u064a\u0647\u0627:<\/b> \u0627\u0642\u0628\u0636\u064a \u0648\u0627\u0631\u0641\u0639\u064a \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0633\u062a\u0645\u0631\u064a \u0641\u064a \u0627\u0644\u0642\u0628\u0636 \u0644\u0645\u062f\u0629 3 \u0625\u0644\u0649 5 \u062b\u0648\u0627\u0646\u064a \u062a\u0642\u0631\u064a\u0628\u0627\u064b\u060c \u062b\u0645 \u0627\u0631\u062e\u0650 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0641\u062a\u0631\u0629 \u0645\u064f\u0645\u0627\u062b\u0644\u0629. \u0627\u0628\u062f\u0623\u064a \u0628\u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0648\u0632\u064a\u062f\u064a \u0645\u062f\u0629 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0648\u0639\u062f\u062f \u0645\u0631\u0627\u062a \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/span><\/p>\n

3- \u0625\u0636\u0627\u0641\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u064f\u062a\u0646\u0648\u0639\u0629:<\/b> \u0639\u0646\u062f\u0645\u0627 \u062a\u0639\u062a\u0627\u062f\u064a\u0646 \u0623\u0643\u062b\u0631 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0645\u0646\u0627\u0637\u0642 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0634\u0645\u0644 \u0630\u0644\u0643 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0648\u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0627\u0644\u0628\u0637\u064a\u0626\u0629 \u0648\u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0627\u0644\u0646\u0628\u0636\u064a\u0629.<\/span><\/p>\n

4- \u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/b> \u0645\u062b\u0644 \u0623\u064a \u062a\u0645\u0631\u064a\u0646\u060c \u062a\u064f\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0644\u0630\u0627 \u062f\u0627\u0648\u0645\u064a \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u064a\u0648\u0645\u064a\u0627\u064b\u060c \u0648\u0642\u0648\u0645\u064a \u0628\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062d\u062a\u0649 10-15 \u0645\u0631\u0629 \u0641\u064a \u0643\u0644 \u062c\u0644\u0633\u0629.<\/span><\/p>\n

 <\/p>\n

\u0623\u0647\u0645\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/h2>\n

\u062a\u0642\u062f\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0641\u0648\u0627\u0626\u062f \u0639\u062f\u064a\u062f\u0629 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u0623\u0647\u0645\u0647\u0627:<\/p>\n

1- \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636:<\/b> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u062d\u0645\u0644 \u0648\u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0625\u0644\u0649 \u0625\u0636\u0639\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0645\u0634\u0627\u0643\u0644 \u0645\u062b\u0644 \u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644 \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0631\u0636\u0627 \u0627\u0644\u062c\u0646\u0633\u064a\u060c \u0648\u062a\u064f\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0642\u064f\u062f\u0631\u062a\u0647\u0627 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062d\u0648\u0636 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636.<\/span><\/p>\n

2- \u0645\u0646\u0639 \u0623\u0648 \u062a\u0642\u0644\u064a\u0644 \u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644:<\/b> \u064a\u0639\u062a\u0628\u0631 \u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644\u060c \u0648\u062e\u0627\u0635\u0629 \u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644 \u0627\u0644\u0625\u062c\u0647\u0627\u062f\u064a (\u0627\u0644\u062a\u0633\u0631\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0633\u0639\u0627\u0644 \u0623\u0648 \u0627\u0644\u0639\u0637\u0633 \u0623\u0648 \u0627\u0644\u0636\u062d\u0643) \u0645\u0635\u062f\u0631 \u0642\u0644\u0642 \u0634\u0627\u0626\u0639 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c \u0648\u064a\u064f\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0642\u062f\u0631\u062a\u0647\u0627 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0648\u0627\u0644\u062a\u062d\u0643\u0651\u064f\u0645 \u0641\u064a \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u062d\u062a\u0645\u0627\u0644\u064a\u0629 \u062a\u0633\u0631\u0628 \u0627\u0644\u0628\u0648\u0644.<\/span><\/p>\n

3- \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629:<\/b> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u064f\u0624\u062b\u0651\u0631 \u0627\u0644\u062d\u0645\u0644 \u0648\u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629 \u0648\u0627\u0644\u0631\u0636\u0627\u060c \u0648\u064a\u064f\u0645\u0643\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0623\u0646 \u062a\u064f\u0639\u0632\u0651\u0632 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0648\u0636 \u0648\u062a\u062d\u0633\u0646 \u062a\u0646\u0627\u063a\u064f\u0645 \u0627\u0644\u0645\u0647\u0628\u0644 \u0648\u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629\u060c \u0648\u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u062a\u064f\u0639\u0632\u0651\u0632 \u0627\u0644\u0631\u0651\u0636\u0627 \u0627\u0644\u062c\u0646\u0633\u064a \u0648\u062a\u064f\u0639\u064a\u062f \u0627\u0644\u062b\u0651\u0642\u0629.<\/span><\/p>\n

4- \u0645\u0646\u0639 \u0647\u0628\u0648\u0637 \u0627\u0644\u0631\u062d\u0645 \u0648\u062a\u062f\u0644\u0651\u064a \u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062d\u0648\u0636: <\/b>\u064a\u062d\u062f\u062b \u0647\u0628\u0648\u0637 \u0627\u0644\u0631\u062d\u0645 \u0648\u062a\u062f\u0644\u0651\u064a \u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062d\u0648\u0636 \u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u0632\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 (\u0645\u062b\u0644 \u0627\u0644\u0631\u062d\u0645 \u0623\u0648 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0623\u0648 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645) \u0648\u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u062c\u062f\u0631\u0627\u0646 \u0627\u0644\u0645\u0647\u0628\u0644\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u064f\u0633\u0627\u0647\u0645 \u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636 \u0641\u064a \u062d\u062f\u0648\u062b \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629. \u0625\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062a\u062f\u0644\u064a \u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062d\u0648\u0636 \u0623\u0648 \u0627\u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u0646 \u0634\u062f\u062a\u0647.<\/span><\/p>\n

5- \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0635\u062d\u0629: <\/b>\u064a\u064f\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0635\u062d\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0648\u0630\u0644\u0643 \u0644\u0623\u0646\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0631\u0623\u0629 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u062c\u0633\u0645\u0647\u0627\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u062b\u0642\u062a\u0647\u0627 \u0628\u0646\u0641\u0633\u0647\u0627\u060c \u0648\u062f\u0639\u0645 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629.<\/span><\/p>\n

\u0627\u0644\u062e\u064f\u0644\u0627\u0635\u0629:<\/b><\/p>\n

\u062a\u064f\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0637\u0631\u064a\u0642\u0629 \u0641\u0639\u0627\u0644\u0629 \u063a\u064a\u0631 \u062c\u0631\u0627\u062d\u064a\u0629 \u0644\u0645\u0639\u0627\u0644\u062c\u0629 \u0645\u0634\u0627\u0643\u0644 \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0638\u0647\u0631 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u062f\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0631\u0623\u0629 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0627\u0645 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629. \u062a\u0630\u0643\u0631\u064a \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0623\u064a \u0631\u0648\u062a\u064a\u0646 \u064a\u062a\u0636\u0645\u0651\u0646 \u062a\u0645\u0631\u064a\u0646 \u0645\u0639\u064a\u0646 \u0645\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u064f\u0646\u062a\u0638\u0645\u0629 \u0648\u0627\u0644\u0635\u0628\u0631\u060c \u064a\u064f\u0645\u0643\u0646 \u0623\u0646 \u062a\u0644\u0639\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u062f\u0648\u0631\u0627\u064b \u0645\u0647\u0645\u0627\u064b \u0641\u064a \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0635\u062d\u0629 \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636 \u0648\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629.<\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

\u0645\u0642\u062f\u0651\u0645\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c \u062a\u0639\u0627\u0646\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 \u062a\u063a\u064a\u0631\u0627\u062a \u0641\u064a \u0623\u062c\u0633\u0627\u0645\u0647\u0646\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636\u060c \u0627\u0644\u062a\u064a \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627\u064b \u0645\u0647\u0645\u0627\u064b \u0641\u064a \u062f\u0639\u0645 \u0627\u0644\u0631\u062d\u0645 \u0648\u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0648\u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645. \u062a\u062a\u0639\u0631\u0636 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u062a\u0645\u062f\u062f \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0636\u0639\u0641 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u062d\u0645\u0644 \u0648\u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u062f\u062f \u0625\u0644\u0649 \u0645\u0634\u0627\u0643\u0644 \u0645\u062b\u0644 \u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644\u060c \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0631\u0636\u0627 \u0627\u0644\u062c\u0646\u0633\u064a\u060c \u0648\u062d\u062a\u0649 \u062a\u062f\u0644\u064a \u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062d\u0648\u0636. …<\/p>\n","protected":false},"author":7,"featured_media":1368,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,26],"tags":[],"class_list":["post-3506","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-womens-only"],"acf":[],"yoast_head":"\n\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629: \u0645\u062a\u0649 \u064a\u062c\u0628 \u062a\u0623\u062f\u064a\u062a\u0647\u0627\u060c \u0648\u0643\u064a\u0641 \u0648\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f\u0647 - Sporter<\/title>\n<meta name=\"description\" content=\"\u062a\u064f\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0637\u0631\u064a\u0642\u0629 \u0641\u0639\u0627\u0644\u0629 \u063a\u064a\u0631 \u062c\u0631\u0627\u062d\u064a\u0629 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\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0627\u0645 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.sporter.com\/ar\/kegel-exercises-after-birth\/\" \/>\n<meta property=\"og:site_name\" content=\"Sporter\" \/>\n<meta property=\"article:published_time\" content=\"2024-05-01T07:29:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-12T15:17:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.sporter.com\/wp-content\/uploads\/2023\/09\/kegel-birth-B6-92023.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"700\" \/>\n\t<meta property=\"og:image:height\" content=\"450\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nevert Badi\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u0643\u064f\u062a\u0628 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