{"id":14120,"date":"2026-04-19T10:20:26","date_gmt":"2026-04-19T06:50:26","guid":{"rendered":"https:\/\/energym.ir\/mag\/?p=14120"},"modified":"2026-02-22T17:00:21","modified_gmt":"2026-02-22T13:30:21","slug":"%d8%a8%d9%87%d8%aa%d8%b1%db%8c%d9%86-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d8%b3%db%8c%d8%a7%d8%aa%db%8c%da%a9-%d8%aa%d9%85%d8%b1%db%8c%d9%86%d8%a7%d8%aa-%d9%85%d8%a4%d8%ab%d8%b1-%d8%a8","status":"publish","type":"post","link":"https:\/\/energym.ir\/mag\/%d8%a8%d9%87%d8%aa%d8%b1%db%8c%d9%86-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d8%b3%db%8c%d8%a7%d8%aa%db%8c%da%a9-%d8%aa%d9%85%d8%b1%db%8c%d9%86%d8%a7%d8%aa-%d9%85%d8%a4%d8%ab%d8%b1-%d8%a8\/","title":{"rendered":"\u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0633\u06cc\u0627\u062a\u06cc\u06a9\u061b \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0624\u062b\u0631 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f \u0639\u0635\u0628 \u0633\u06cc\u0627\u062a\u06cc\u06a9"},"content":{"rendered":"<p dir=\"rtl\" lang=\"fa\">\u062f\u0631\u062f \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u06cc\u06a9\u06cc \u0627\u0632 \u0634\u0627\u06cc\u0639\u200c\u062a\u0631\u06cc\u0646 \u0645\u0634\u06a9\u0644\u0627\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u2013\u0627\u0633\u06a9\u0644\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0631\u0627 \u0628\u0647\u200c\u0634\u062f\u062a \u062a\u062d\u062a \u062a\u0623\u062b\u06cc\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u062f. \u0627\u06cc\u0646 \u062f\u0631\u062f \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0627\u0632 <strong>\u0646\u0627\u062d\u06cc\u0647 \u06a9\u0645\u0631 \u0634\u0631\u0648\u0639 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0628\u0647 \u0628\u0627\u0633\u0646\u060c \u0631\u0627\u0646 \u0648 \u062d\u062a\u06cc \u0633\u0627\u0642 \u067e\u0627 \u062a\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0634\u062f<\/strong>. \u0628\u0631\u062e\u0644\u0627\u0641 \u062a\u0635\u0648\u0631 \u0631\u0627\u06cc\u062c\u060c \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0645\u0637\u0644\u0642 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647 \u062f\u0631\u0645\u0627\u0646 \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0646\u06cc\u0633\u062a. \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 <strong>\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0647\u062f\u0641\u0645\u0646\u062f \u0648 \u0627\u0635\u0644\u0627\u062d\u06cc<\/strong> \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0624\u062b\u0631\u06cc \u062f\u0631\u062f \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u0631\u0631\u0633\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 <strong>\u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0686\u06cc\u0633\u062a<\/strong>\u060c \u06a9\u062f\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0641\u06cc\u062f \u0647\u0633\u062a\u0646\u062f\u060c \u0627\u0632 \u0686\u0647 \u062d\u0631\u06a9\u0627\u062a\u06cc \u0628\u0627\u06cc\u062f \u067e\u0631\u0647\u06cc\u0632 \u06a9\u0631\u062f \u0648 \u0686\u06af\u0648\u0646\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0627 \u0648\u0631\u0632\u0634 \u0635\u062d\u06cc\u062d\u060c \u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u0639\u0635\u0628 \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0631\u0627 \u06a9\u0645 \u06a9\u0631\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0631\u0627 \u0648\u0631\u0632\u0634 \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u062f\u061f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0639\u0635\u0628 \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0628\u0632\u0631\u06af\u200c\u062a\u0631\u06cc\u0646 \u0639\u0635\u0628 \u0628\u062f\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0632 \u067e\u0627\u06cc\u06cc\u0646 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0634\u0631\u0648\u0639 \u0634\u062f\u0647 \u0648 \u062a\u0627 \u06a9\u0641 \u067e\u0627 \u0627\u062f\u0627\u0645\u0647 \u062f\u0627\u0631\u062f. \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0627\u06cc\u0646 \u0639\u0635\u0628 \u062a\u062d\u062a \u0641\u0634\u0627\u0631 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f\u2014\u0628\u0647 \u062f\u0644\u06cc\u0644 \u062f\u06cc\u0633\u06a9 \u06a9\u0645\u0631\u060c \u062a\u0646\u06af\u06cc \u06a9\u0627\u0646\u0627\u0644 \u0646\u062e\u0627\u0639\u06cc \u06cc\u0627 \u0627\u0633\u067e\u0627\u0633\u0645 \u0639\u0636\u0644\u0627\u0646\u06cc\u2014\u062f\u0631\u062f \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0648\u0631\u0632\u0634 \u0645\u0646\u0627\u0633\u0628 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u0639\u0635\u0628 \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f<\/li>\n<li>\u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0639\u0636\u0644\u0627\u062a \u0627\u0637\u0631\u0627\u0641 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f<\/li>\n<li>\u0639\u0636\u0644\u0627\u062a \u0636\u0639\u06cc\u0641 \u0647\u0633\u062a\u0647 \u0628\u062f\u0646 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u062f<\/li>\n<li>\u0627\u062d\u062a\u0645\u0627\u0644 \u0628\u0627\u0632\u06af\u0634\u062a \u062f\u0631\u062f \u0631\u0627 \u06a9\u0645 \u06a9\u0646\u062f<\/li>\n<\/ul>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u06a9\u062f\u0627\u0645\u200c\u0627\u0646\u062f\u061f<\/h2>\n<h3 dir=\"rtl\" lang=\"fa\">\u2705 1. \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0633\u0641\u062a\u06cc \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u06a9\u0645\u0631 \u0648 \u0639\u0635\u0628 \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0648\u0627\u0631\u062f \u06a9\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u0645\u0632\u0627\u06cc\u0627:<\/strong><\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u06a9\u0627\u0647\u0634 \u06a9\u0634\u0634 \u0631\u0648\u06cc \u0639\u0635\u0628<\/li>\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0644\u06af\u0646<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u062f\u0631\u062f \u062a\u06cc\u0631\u06a9\u0634\u0646\u062f\u0647 \u067e\u0627<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0646\u0645\u0648\u0646\u0647 \u062d\u0631\u06a9\u062a: \u06a9\u0634\u0634 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u062f\u0631 \u062d\u0627\u0644\u062a \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u06cc\u0627 \u0646\u0634\u0633\u062a\u0647<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">\u2705 2. \u06a9\u0634\u0634 \u0639\u0636\u0644\u0647 \u067e\u06cc\u0631\u06cc\u0641\u0648\u0631\u0645\u06cc\u0633<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f\u060c \u062f\u0631\u062f \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0646\u0627\u0634\u06cc \u0627\u0632 \u0627\u0633\u067e\u0627\u0633\u0645 \u0639\u0636\u0644\u0647 \u067e\u06cc\u0631\u06cc\u0641\u0648\u0631\u0645\u06cc\u0633 \u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u0686\u0631\u0627 \u0645\u0647\u0645 \u0627\u0633\u062a\u061f<\/strong><\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u0639\u0636\u0644\u0647 \u062f\u0642\u06cc\u0642\u0627\u064b \u062f\u0631 \u0646\u0632\u062f\u06cc\u06a9\u06cc \u0639\u0635\u0628 \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f \u0648 \u0633\u0641\u062a\u06cc \u0622\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627\u0639\u062b \u062a\u062d\u0631\u06cc\u06a9 \u0639\u0635\u0628 \u0634\u0648\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0646\u0645\u0648\u0646\u0647 \u062d\u0631\u06a9\u062a: \u06a9\u0634\u0634 \u067e\u06cc\u0631\u06cc\u0641\u0648\u0631\u0645\u06cc\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0639\u062f\u062f \u06f4<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">\u2705 3. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a Core (\u0647\u0633\u062a\u0647 \u0628\u062f\u0646)<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647 \u0628\u0627\u0639\u062b \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0631\u0648\u06cc \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0646\u0627\u0633\u0628:<\/strong><\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u067e\u0644 \u0628\u0627\u0633\u0646 (Glute Bridge)<\/li>\n<li>\u062f\u062f\u0628\u0627\u06af (Dead Bug)<\/li>\n<li>\u067e\u0644\u0627\u0646\u06a9 \u0627\u0635\u0644\u0627\u062d\u200c\u0634\u062f\u0647<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0647 \u062a\u062b\u0628\u06cc\u062a \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u062f\u0631\u062f \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">\u2705 4. \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc \u06a9\u0645\u200c\u0641\u0634\u0627\u0631<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062d\u0631\u06a9\u062a \u0645\u062f\u0627\u0648\u0645 \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0627\u0644\u062a\u0647\u0627\u0628 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u0628\u0647\u062a\u0631\u06cc\u0646 \u06af\u0632\u06cc\u0646\u0647\u200c\u0647\u0627:<\/strong><\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0645\u0644\u0627\u06cc\u0645<\/li>\n<li>\u0634\u0646\u0627<\/li>\n<li>\u062f\u0648\u0686\u0631\u062e\u0647 \u062b\u0627\u0628\u062a \u0628\u0627 \u062a\u0646\u0638\u06cc\u0645 \u0635\u062d\u06cc\u062d \u0632\u06cc\u0646<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0637\u0628\u0642 \u0645\u0637\u0627\u0644\u0639\u0627\u062a\u060c \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0645\u0646\u0638\u0645 \u06cc\u06a9\u06cc \u0627\u0632 \u0633\u0627\u062f\u0647\u200c\u062a\u0631\u06cc\u0646 \u0648 \u0645\u0624\u062b\u0631\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0627\u0633\u062a.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">\u2705 5. \u06cc\u0648\u06af\u0627 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0631\u062e\u06cc \u062d\u0631\u06a9\u0627\u062a \u06cc\u0648\u06af\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u062e\u0627\u0635 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0645\u0641\u06cc\u062f \u0647\u0633\u062a\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u062d\u0631\u06a9\u0627\u062a \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc:<\/strong><\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u062d\u0631\u06a9\u062a \u06a9\u0648\u062f\u06a9 (Child\u2019s Pose)<\/li>\n<li>\u06af\u0631\u0628\u0647\u2013\u06af\u0627\u0648 (Cat\u2013Cow)<\/li>\n<li>\u06a9\u0634\u0634 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u062f\u0631 \u062d\u0627\u0644\u062a \u062e\u0648\u0627\u0628\u06cc\u062f\u0647<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u06cc\u0648\u06af\u0627 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f\u060c \u0628\u0647 <strong>\u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633<\/strong> \u0646\u06cc\u0632 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u062e\u0648\u062f \u0639\u0627\u0645\u0644 \u062a\u0634\u062f\u06cc\u062f \u062f\u0631\u062f \u0627\u0633\u062a.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0686\u0647 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a\u0646\u062f\u061f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u062f\u0648\u0631\u0647 \u062f\u0631\u062f \u0641\u0639\u0627\u0644 \u0633\u06cc\u0627\u062a\u06cc\u06a9\u060c \u0627\u0632 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u0631\u0647\u06cc\u0632 \u06a9\u0646\u06cc\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u062f\u0648\u06cc\u062f\u0646\u200c\u0647\u0627\u06cc \u0634\u062f\u06cc\u062f<\/li>\n<li>\u067e\u0631\u0634\u200c\u0647\u0627<\/li>\n<li>\u0648\u0632\u0646\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc \u0633\u0646\u06af\u06cc\u0646<\/li>\n<li>\u062d\u0631\u06a9\u0627\u062a \u0686\u0631\u062e\u0634\u06cc \u0646\u0627\u06af\u0647\u0627\u0646\u06cc \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a<\/li>\n<li>\u062f\u0631\u0627\u0632\u0646\u0634\u0633\u062a\u200c\u0647\u0627\u06cc \u06a9\u0644\u0627\u0633\u06cc\u06a9<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0648\u06cc \u062f\u06cc\u0633\u06a9\u200c\u0647\u0627 \u0648 \u0639\u0635\u0628 \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0648\u0627\u0631\u062f \u06a9\u0646\u0646\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0686\u0646\u062f \u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0633\u06cc\u0627\u062a\u06cc\u06a9<\/h2>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 <strong>\u0622\u0631\u0627\u0645 \u0648 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647<\/strong> \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f<\/li>\n<li>\u0627\u06af\u0631 \u062f\u0631\u062f\u06cc \u062a\u06cc\u0632 \u06cc\u0627 \u062a\u06cc\u0631\u06a9\u0634\u0646\u062f\u0647 \u0627\u06cc\u062c\u0627\u062f \u0634\u062f\u060c \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0645\u062a\u0648\u0642\u0641 \u06a9\u0646\u06cc\u062f<\/li>\n<li>\u0646\u0641\u0633\u200c\u06a9\u0634\u06cc\u062f\u0646 \u0635\u062d\u06cc\u062d \u0631\u0627 \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u06a9\u0646\u06cc\u062f<\/li>\n<li>\u062a\u062f\u0627\u0648\u0645 \u0627\u0632 \u0634\u062f\u062a \u0645\u0647\u0645\u200c\u062a\u0631 \u0627\u0633\u062a<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u0645\u0648\u0627\u0631\u062f \u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u06cc\u0627 \u0628\u06cc\u200c\u062d\u0633\u06cc \u067e\u0627\u060c \u062d\u062a\u0645\u0627\u064b \u0642\u0628\u0644 \u0627\u0632 \u0648\u0631\u0632\u0634 \u0628\u0627 \u067e\u0632\u0634\u06a9 \u06cc\u0627 \u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e\u06cc\u0633\u062a \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0646\u0642\u0634 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0635\u0644\u0627\u062d\u06cc \u062f\u0631 \u062f\u0631\u0645\u0627\u0646 \u0633\u06cc\u0627\u062a\u06cc\u06a9<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0635\u0644\u0627\u062d\u06cc \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0647\u062f\u0641\u0645\u0646\u062f \u0631\u0648\u06cc <strong>\u0639\u062f\u0645 \u062a\u0639\u0627\u062f\u0644\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc<\/strong> \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0627\u0644\u06af\u0648\u06cc \u062d\u0631\u06a9\u062a\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0627\u0635\u0644\u0627\u062d \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f<\/li>\n<li>\u0641\u0634\u0627\u0631 \u0646\u0627\u0645\u062a\u0642\u0627\u0631\u0646 \u0631\u0648\u06cc \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f<\/li>\n<li>\u0627\u062d\u062a\u0645\u0627\u0644 \u0639\u0648\u062f \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0631\u0627 \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u062a\u062e\u0635\u0635\u06cc \u0645\u0627\u0646\u0646\u062f <strong>\u062f\u0648\u0631\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0635\u0644\u0627\u062d\u06cc \u0627\u0646\u0631\u062c\u06cc\u0645<\/strong>\u060c \u062d\u0631\u06a9\u0627\u062a \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0645\u0631\u062d\u0644\u0647\u200c\u0627\u06cc \u0648 \u0627\u06cc\u0645\u0646 \u0622\u0645\u0648\u0632\u0634 \u062f\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0622\u06cc\u0627 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0645\u0637\u0644\u0642 \u0628\u0631\u0627\u06cc \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a\u061f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u062e\u06cc\u0631. \u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0647\u200c\u0627\u0646\u062f \u06a9\u0647 <strong>\u062a\u062d\u0631\u06a9 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647<\/strong> \u0646\u0633\u0628\u062a \u0628\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0645\u0637\u0644\u0642 \u0646\u062a\u0627\u06cc\u062c \u0628\u0647\u062a\u0631\u06cc \u062f\u0631 \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u062f\u0627\u0631\u062f. \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u0645\u062f\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627\u0639\u062b \u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0648 \u062a\u0634\u062f\u06cc\u062f \u062f\u0631\u062f \u0634\u0648\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc\u061b \u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0686\u06cc\u0633\u062a\u061f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0647\u062f\u0641\u0645\u0646\u062f<\/li>\n<li>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u0642\u0648\u06cc\u062a Core<\/li>\n<li>\u0641\u0639\u0627\u0644\u06cc\u062a \u0647\u0648\u0627\u0632\u06cc \u06a9\u0645\u200c\u0641\u0634\u0627\u0631<\/li>\n<li>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0635\u0644\u0627\u062d\u06cc \u0627\u0635\u0648\u0644\u06cc<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u0633\u062a. \u0627\u06af\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0647\u200c\u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u0648 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0645\u0646\u0638\u0645 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u0646\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u062f\u0648\u0646 \u062f\u0627\u0631\u0648 \u06cc\u0627 \u062c\u0631\u0627\u062d\u06cc\u060c \u062f\u0631\u062f \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u0631\u0627 \u062a\u0627 \u062d\u062f \u0632\u06cc\u0627\u062f\u06cc \u06a9\u0627\u0647\u0634 \u062f\u0647\u0646\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0645\u0646\u0627\u0628\u0639 \u0645\u0639\u062a\u0628\u0631 \u0639\u0644\u0645\u06cc<\/h2>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/sciatica\/diagnosis-treatment\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/www.mayoclinic.org\/diseases-conditions\/sciatica\/diagnosis-treatment<\/a><\/p>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/health.clevelandclinic.org\/sciatica-exercises\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/health.clevelandclinic.org\/sciatica-exercises<\/a><\/p>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.nhs.uk\/conditions\/sciatica\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/www.nhs.uk\/conditions\/sciatica\/<\/a><\/p>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.health.harvard.edu\/pain\/exercises-for-back-pain\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/www.health.harvard.edu\/pain\/exercises-for-back-pain<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062f\u0631\u062f \u0633\u06cc\u0627\u062a\u06cc\u06a9 \u06cc\u06a9\u06cc \u0627\u0632 \u0634\u0627\u06cc\u0639\u200c\u062a\u0631\u06cc\u0646 \u0645\u0634\u06a9\u0644\u0627\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u2013\u0627\u0633\u06a9\u0644\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0631\u0627 \u0628\u0647\u200c\u0634\u062f\u062a \u062a\u062d\u062a \u062a\u0623\u062b\u06cc\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u062f. \u0627\u06cc\u0646 \u062f\u0631\u062f \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u06a9\u0645\u0631 \u0634\u0631\u0648\u0639 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0628\u0647 \u0628\u0627\u0633\u0646\u060c \u0631\u0627\u0646 \u0648 \u062d\u062a\u06cc &#8230;<\/p>\n","protected":false},"author":2,"featured_media":14131,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","spc_primary_category":-1},"categories":[10,28],"tags":[],"class_list":["post-14120","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","category-28"],"acf":[],"_links":{"self":[{"href":"https:\/\/energym.ir\/mag\/wp-json\/wp\/v2\/posts\/14120","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/energym.ir\/mag\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/energym.ir\/mag\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/energym.ir\/mag\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/energym.ir\/mag\/wp-json\/wp\/v2\/comments?post=14120"}],"version-history":[{"count":2,"href":"https:\/\/energym.ir\/mag\/wp-json\/wp\/v2\/posts\/14120\/revisions"}],"predecessor-version":[{"id":14122,"href":"https:\/\/energym.ir\/mag\/wp-json\/wp\/v2\/posts\/14120\/revisions\/14122"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/energym.ir\/mag\/wp-json\/wp\/v2\/media\/14131"}],"wp:attachment":[{"href":"https:\/\/energym.ir\/mag\/wp-json\/wp\/v2\/media?parent=14120"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/energym.ir\/mag\/wp-json\/wp\/v2\/categories?post=14120"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/energym.ir\/mag\/wp-json\/wp\/v2\/tags?post=14120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}