{"id":6132,"date":"2022-09-10T00:00:00","date_gmt":"2022-09-09T19:30:00","guid":{"rendered":"https:\/\/energym.ir\/mag\/%d8%aa%d9%85%d8%b1%db%8c%d9%86%d8%a7%d8%aa-%d8%b1%d9%88%d8%b2%d8%a7%d9%86%d9%87-%d9%be%d9%84%d8%a7%d9%86%da%a9\/"},"modified":"2026-02-02T13:52:05","modified_gmt":"2026-02-02T10:22:05","slug":"%d8%ad%d8%b1%da%a9%d8%aa-%d9%be%d9%84%d8%a7%d9%86%da%a9-%da%86%db%8c%d8%b3%d8%aa%d8%9f","status":"publish","type":"post","link":"https:\/\/energym.ir\/mag\/%d8%ad%d8%b1%da%a9%d8%aa-%d9%be%d9%84%d8%a7%d9%86%da%a9-%da%86%db%8c%d8%b3%d8%aa%d8%9f\/","title":{"rendered":"\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0686\u06cc\u0633\u062a\u061f | \u06f3 \u062f\u0644\u06cc\u0644 \u0639\u0644\u0645\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0631\u0648\u0632\u0627\u0646\u0647 \u067e\u0644\u0627\u0646\u06a9"},"content":{"rendered":"<h1 dir=\"rtl\" lang=\"fa\">\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0686\u06cc\u0633\u062a\u061f | \u06f3 \u062f\u0644\u06cc\u0644 \u0639\u0644\u0645\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0631\u0648\u0632\u0627\u0646\u0647 \u067e\u0644\u0627\u0646\u06a9<\/h1>\n<p dir=\"rtl\" lang=\"fa\">\u0622\u06cc\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f \u0642\u062f\u0631\u062a \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0631\u0627 \u062f\u0631 \u0686\u0646\u062f \u062e\u0637 \u062e\u0644\u0627\u0635\u0647 \u06a9\u0631\u062f\u061f<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u063a\u06cc\u0631\u0645\u0645\u06a9\u0646 \u0627\u0633\u062a. \u067e\u0644\u0627\u0646\u06a9 \u0622\u0646\u200c\u0642\u062f\u0631 <strong>\u06a9\u0627\u0631\u0622\u0645\u062f\u060c \u0639\u0645\u06cc\u0642 \u0648 \u0686\u0646\u062f\u0628\u0639\u062f\u06cc<\/strong> \u0627\u0633\u062a \u06a9\u0647 \u0634\u0627\u06cc\u0633\u062a\u0647 \u06cc\u06a9 \u0645\u0642\u0627\u0644\u0647 \u06a9\u0627\u0645\u0644 \u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u0628\u0627\u062f\u06cc\u200c\u0628\u06cc\u0644\u062f\u06cc\u0646\u06af\u060c \u0641\u06cc\u062a\u0646\u0633\u060c \u067e\u06cc\u0644\u0627\u062a\u0633 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0641\u0627\u0646\u06a9\u0634\u0646\u0627\u0644\u060c \u062d\u0631\u06a9\u0627\u062a \u0632\u06cc\u0627\u062f\u06cc \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0634\u06a9\u0645 \u0648 \u0628\u0627\u0633\u0646 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f\u061b \u0627\u0645\u0627 \u0648\u0627\u0642\u0639\u06cc\u062a \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 <strong>\u06a9\u0645\u062a\u0631 \u062d\u0631\u06a9\u062a\u06cc \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u067e\u0644\u0627\u0646\u06a9\u060c \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc\u060c \u062a\u0639\u0627\u062f\u0644 \u0648 \u062b\u0628\u0627\u062a \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/strong>.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0628\u062e\u0634 \u0645\u0627\u062c\u0631\u0627 \u0627\u06cc\u0646\u062c\u0627\u0633\u062a:<\/p>\n<ul>\n<li dir=\"rtl\" lang=\"fa\">\u00a0\u0628\u062f\u0648\u0646 \u062f\u0633\u062a\u06af\u0627\u0647<\/li>\n<li dir=\"rtl\" lang=\"fa\">\u00a0\u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647<\/li>\n<li dir=\"rtl\" lang=\"fa\">\u00a0\u0628\u062f\u0648\u0646 \u0628\u0627\u0634\u06af\u0627\u0647<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0646\u0647\u0627 \u0686\u06cc\u0632\u06cc \u06a9\u0647 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f <strong>\u0628\u062f\u0646 \u062e\u0648\u062f\u062a\u0627\u0646\u060c \u06cc\u06a9 \u062a\u0634\u06a9 \u0648 \u0686\u0646\u062f \u062b\u0627\u0646\u06cc\u0647 \u062a\u0645\u0631\u06a9\u0632<\/strong> \u0627\u0633\u062a (\u0648 \u0627\u06af\u0631 \u062f\u0648\u0633\u062a \u062f\u0627\u0631\u06cc\u062f\u060c \u06cc\u06a9 \u0645\u0648\u0633\u06cc\u0642\u06cc \u0622\u0631\u0627\u0645).<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u067e\u0644\u0627\u0646\u06a9 \u0686\u06af\u0648\u0646\u0647 \u0628\u062f\u0646 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f\u061f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9\u060c \u0628\u062f\u0646 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0634\u0645\u0627 \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0631\u0627 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 <strong>\u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u062d\u0641\u0638 \u0634\u0648\u062f<\/strong> \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u06cc\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0647\u200c\u0638\u0627\u0647\u0631 \u0633\u0627\u062f\u0647\u060c \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0641\u0639\u0627\u0644 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0639\u0645\u0642\u06cc (Transverse Abdominis)<\/li>\n<li>\u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u0631\u06cc<\/li>\n<li>\u0628\u0627\u0633\u0646 \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af<\/li>\n<li>\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u0628\u0627\u0632\u0648\u0647\u0627<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\ud83d\udccc \u0644\u0631\u0632\u0634 \u0628\u062f\u0646 \u0628\u0639\u062f \u0627\u0632 \u06f2\u06f0\u2013\u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0637\u0628\u06cc\u0639\u06cc \u0627\u0633\u062a\u061b \u0627\u06cc\u0646 \u0644\u0631\u0632\u0634 \u0646\u0634\u0627\u0646\u0647 <strong>\u062f\u0631\u06af\u06cc\u0631 \u0634\u062f\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc\u2013\u0639\u0636\u0644\u0627\u0646\u06cc<\/strong> \u0627\u0633\u062a\u060c \u0646\u0647 \u0636\u0639\u0641.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/s3.energym.ir\/statics\/images\/articles\/webp-1662977407721-plank1.webp\" alt=\"\" width=\"768\" height=\"512\" \/><\/p>\n<h2 dir=\"rtl\" lang=\"fa\"><\/h2>\n<h2 dir=\"rtl\" lang=\"fa\">\u06f3 \u062f\u0644\u06cc\u0644 \u0639\u0644\u0645\u06cc \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u067e\u0644\u0627\u0646\u06a9 \u0631\u0627 \u0647\u0631 \u0631\u0648\u0632 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u067e\u0644\u0627\u0646\u06a9 \u0647\u0646\u0648\u0632 \u0628\u062e\u0634\u06cc \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0634\u0645\u0627 \u0646\u06cc\u0633\u062a\u060c \u0627\u06cc\u0646 \u0633\u0647 \u062f\u0644\u06cc\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0646\u0638\u0631 \u0634\u0645\u0627 \u0631\u0627 \u0639\u0648\u0636 \u06a9\u0646\u062f.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">1\ufe0f\u20e3 \u067e\u0644\u0627\u0646\u06a9\u060c \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647 \u0631\u0627 \u0639\u0645\u06cc\u0642 \u0648 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0631\u062e\u0644\u0627\u0641 \u062d\u0631\u06a9\u0627\u062a \u0634\u06a9\u0645\u06cc \u0633\u0646\u062a\u06cc\u060c \u067e\u0644\u0627\u0646\u06a9 \u0631\u0648\u06cc <strong>\u0639\u0636\u0644\u0627\u062a \u0639\u0645\u0642\u06cc Core<\/strong> \u062a\u0645\u0631\u06a9\u0632 \u062f\u0627\u0631\u062f\u061b \u0647\u0645\u0627\u0646 \u0639\u0636\u0644\u0627\u062a\u06cc \u06a9\u0647 \u0645\u0633\u0626\u0648\u0644:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u062b\u0628\u0627\u062a \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a<\/li>\n<li>\u0627\u0646\u062a\u0642\u0627\u0644 \u0646\u06cc\u0631\u0648 \u0628\u06cc\u0646 \u0628\u0627\u0644\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u062f\u0646<\/li>\n<li>\u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u06a9\u0645\u0631\u062f\u0631\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0647\u0633\u062a\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0627\u0634\u062a\u0646 \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647 \u0642\u0648\u06cc \u0641\u0642\u0637 \u0628\u0631\u0627\u06cc \u0638\u0627\u0647\u0631 \u0634\u06a9\u0645 \u0646\u06cc\u0633\u062a\u061b \u0628\u0644\u06a9\u0647 \u067e\u0627\u06cc\u0647\u200c\u0627\u06cc \u0628\u0631\u0627\u06cc <strong>\u062d\u0631\u06a9\u062a \u0628\u062f\u0648\u0646 \u062f\u0631\u062f<\/strong> \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0627\u0633\u062a.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">2\ufe0f\u20e3 \u067e\u0644\u0627\u0646\u06a9\u060c \u062a\u0639\u0627\u062f\u0644 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u062d\u0631\u06a9\u062a\u06cc \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u062f\u0647\u062f<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0648\u0642\u062a\u06cc Core \u0642\u0648\u06cc \u0628\u0627\u0634\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u067e\u0648\u0633\u0686\u0631 \u0628\u062f\u0646 \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f<\/li>\n<li>\u062a\u0639\u0627\u062f\u0644 \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/li>\n<li>\u06a9\u0646\u062a\u0631\u0644 \u062d\u0631\u06a9\u0627\u062a \u062f\u0642\u06cc\u0642\u200c\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0646\u062a\u06cc\u062c\u0647\u061f<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0628\u06cc\u0634\u062a\u0631 \u0628\u062f\u0648\u06cc\u062f<\/li>\n<li>\u062d\u0631\u06a9\u0627\u062a \u067e\u06cc\u0644\u0627\u062a\u0633 \u0648 \u06cc\u0648\u06af\u0627 \u0631\u0627 \u0628\u0627 \u06a9\u0646\u062a\u0631\u0644 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f<\/li>\n<li>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0648\u062a\u0627\u0647 \u0627\u0645\u0627 \u0645\u0624\u062b\u0631\u062a\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u062f\u0642\u06cc\u0642\u0627\u064b \u0647\u0645\u0627\u0646 \u0686\u06cc\u0632\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a <strong>\u0647\u0648\u0634\u0645\u0646\u062f \u0648 \u0641\u0627\u0646\u06a9\u0634\u0646\u0627\u0644<\/strong> \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0622\u0646 \u0647\u0633\u062a\u0646\u062f.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">3\ufe0f\u20e3 \u067e\u0644\u0627\u0646\u06a9\u060c \u0627\u0632 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0645\u062d\u0627\u0641\u0638\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06a9\u062b\u0631 \u0645\u0627 \u0631\u0648\u0632\u0627\u0646\u0647 \u0633\u0627\u0639\u062a\u200c\u0647\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u0645\u06cc\u200c\u0646\u0634\u06cc\u0646\u06cc\u0645\u061b \u067e\u0634\u062a \u0645\u06cc\u0632\u060c \u067e\u0634\u062a \u0641\u0631\u0645\u0627\u0646 \u06cc\u0627 \u0631\u0648\u06cc \u0645\u0648\u0628\u0627\u06cc\u0644.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u06a9\u0645\u0631 \u0648 \u0645\u0647\u0631\u0647\u200c\u0647\u0627 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0645\u0631\u06cc\u0646 \u0645\u0646\u0638\u0645 \u067e\u0644\u0627\u0646\u06a9 \u0628\u0627:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0646\u06af\u0647\u200c\u062f\u0627\u0631\u0646\u062f\u0647 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u0645\u0647\u0631\u0647\u200c\u0647\u0627<\/li>\n<li>\u0628\u0647\u0628\u0648\u062f \u0627\u0644\u06af\u0648\u06cc \u0646\u0634\u0633\u062a\u0646 \u0648 \u0627\u06cc\u0633\u062a\u0627\u062f\u0646<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 <strong>\u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u06a9\u0645\u0631\u062f\u0631\u062f<\/strong> \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f.<\/p>\n<p><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/s3.energym.ir\/statics\/images\/articles\/webp-1662978174606-onnit-academy-workou.webp\" alt=\"\" width=\"768\" height=\"480\" \/><\/p>\n<h2 dir=\"rtl\" lang=\"fa\"><\/h2>\n<h2 dir=\"rtl\" lang=\"fa\">\u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9\u061b \u0645\u0647\u0645\u200c\u062a\u0631 \u0627\u0632 \u0632\u0645\u0627\u0646<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u06cc\u06a9\u06cc \u0627\u0632 \u0631\u0627\u06cc\u062c\u200c\u062a\u0631\u06cc\u0646 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062a\u0645\u0631\u06a9\u0632 \u0641\u0642\u0637 \u0631\u0648\u06cc <strong>\u0645\u062f\u062a \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u067e\u0644\u0627\u0646\u06a9<\/strong> \u0628\u0627\u0634\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647:<\/p>\n<blockquote>\n<p dir=\"rtl\" lang=\"fa\">\u2705 \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u067e\u0644\u0627\u0646\u06a9 \u0628\u0627 \u0641\u0631\u0645 \u062f\u0631\u0633\u062a<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u274c \u0628\u0647\u062a\u0631 \u0627\u0632 \u06f3 \u062f\u0642\u06cc\u0642\u0647 \u067e\u0644\u0627\u0646\u06a9 \u0628\u0627 \u0641\u0631\u0645 \u063a\u0644\u0637 \u0627\u0633\u062a<\/p>\n<\/blockquote>\n<p dir=\"rtl\" lang=\"fa\">\u0631\u0648\u06cc \u06a9\u06cc\u0641\u06cc\u062a \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f\u060c \u0646\u0647 \u0631\u06a9\u0648\u0631\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c \u062f\u0631 \u0627\u062c\u0631\u0627\u06cc \u067e\u0644\u0627\u0646\u06a9<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0641\u0627\u06cc\u062f\u0647 \u0631\u0627 \u0627\u0632 \u067e\u0644\u0627\u0646\u06a9 \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0627\u0632 \u0627\u06cc\u0646 \u062e\u0637\u0627\u0647\u0627 \u0627\u062c\u062a\u0646\u0627\u0628 \u06a9\u0646\u06cc\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u067e\u0627\u06cc\u06cc\u0646 \u0627\u0646\u062f\u0627\u062e\u062a\u0646 \u0633\u0631 \u0648 \u06af\u0631\u062f\u0646<\/li>\n<li>\u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0628\u0627\u0633\u0646<\/li>\n<li>\u0631\u0647\u0627 \u06a9\u0631\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645<\/li>\n<li>\u0639\u062f\u0645 \u062f\u0631\u06af\u06cc\u0631\u06cc \u0628\u0627\u0633\u0646 \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af<\/li>\n<li>\u0641\u0627\u0635\u0644\u0647 \u0632\u06cc\u0627\u062f \u06cc\u0627 \u0646\u0627\u0645\u0646\u0627\u0633\u0628 \u0628\u06cc\u0646 \u062f\u0633\u062a\u200c\u0647\u0627<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\ud83d\udccc \u0627\u06af\u0631 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 <strong>\u0628\u0644\u0648\u06a9 \u06cc\u0648\u06af\u0627 \u06cc\u0627 \u062a\u0648\u067e \u062a\u0639\u0627\u062f\u0644\u06cc<\/strong> \u0628\u0631\u0627\u06cc \u0627\u0635\u0644\u0627\u062d \u0641\u0631\u0645 \u0648 \u06a9\u0627\u0647\u0634 \u0641\u0634\u0627\u0631 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u067e\u0644\u0627\u0646\u06a9 \u06cc\u06a9\u06cc \u0627\u0632 \u0633\u0627\u062f\u0647\u200c\u062a\u0631\u06cc\u0646 \u0627\u0645\u0627 \u0645\u0624\u062b\u0631\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u062f\u0646\u06cc\u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0628\u0647 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u0646\u06cc\u0627\u0632 \u0646\u062f\u0627\u0631\u062f<\/li>\n<li>\u062f\u0631 \u062e\u0627\u0646\u0647 \u0642\u0627\u0628\u0644 \u0627\u062c\u0631\u0627\u0633\u062a<\/li>\n<li>\u06a9\u0644 \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u0628\u0639\u062f \u0627\u0632 \u06f2\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0644\u0631\u0632\u06cc\u062f\u060c \u0646\u06af\u0631\u0627\u0646 \u0646\u0628\u0627\u0634\u06cc\u062f\u061b \u0627\u06cc\u0646 \u06cc\u0639\u0646\u06cc \u0628\u062f\u0646 \u062f\u0631 \u062d\u0627\u0644 \u062a\u0637\u0628\u06cc\u0642 \u0648 \u0642\u0648\u06cc\u200c\u062a\u0631 \u0634\u062f\u0646 \u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0631\u0627\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a \u0627\u0635\u0648\u0644\u06cc\u060c \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634\u200c\u0627\u0632\u062d\u062f \u0648 \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u067e\u0644\u0627\u0646\u06a9 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0633\u0627\u06cc\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0648\u062a\u0627\u0647 \u0648 \u0645\u0624\u062b\u0631\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 <strong>\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0627\u0646\u0631\u062c\u06cc\u0645<\/strong> \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647\u200c\u0627\u06cc \u0642\u0648\u06cc\u060c \u0645\u062a\u0639\u0627\u062f\u0644 \u0648 \u0633\u0627\u0644\u0645 \u0628\u0633\u0627\u0632\u06cc\u062f.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">\u0645\u0646\u0627\u0628\u0639 \u0639\u0644\u0645\u06cc \u0645\u0631\u062a\u0628\u0637<\/h3>\n<p dir=\"ltr\"><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-real-world-benefits-of-planks\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-real-world-benefits-of-planks<\/a><\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/core-strength\/art-20044751\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/core-strength\/art-20044751<\/a><\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/exercise-library\/63\/plank\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/exercise-library\/63\/plank\/<\/a><\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3806175\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3806175\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0686\u06cc\u0633\u062a\u061f | \u06f3 \u062f\u0644\u06cc\u0644 \u0639\u0644\u0645\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0631\u0648\u0632\u0627\u0646\u0647 \u067e\u0644\u0627\u0646\u06a9 \u0622\u06cc\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f \u0642\u062f\u0631\u062a \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0631\u0627 \u062f\u0631 \u0686\u0646\u062f \u062e\u0637 \u062e\u0644\u0627\u0635\u0647 \u06a9\u0631\u062f\u061f \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u063a\u06cc\u0631\u0645\u0645\u06a9\u0646 \u0627\u0633\u062a. \u067e\u0644\u0627\u0646\u06a9 \u0622\u0646\u200c\u0642\u062f\u0631 \u06a9\u0627\u0631\u0622\u0645\u062f\u060c \u0639\u0645\u06cc\u0642 \u0648 \u0686\u0646\u062f\u0628\u0639\u062f\u06cc \u0627\u0633\u062a &#8230;<\/p>\n","protected":false},"author":2,"featured_media":6317,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","spc_primary_category":-1},"categories":[30,10],"tags":[],"class_list":["post-6132","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-30","category-sports"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.8 (Yoast SEO v26.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0686\u06cc\u0633\u062a\u061f<\/title>\n<meta name=\"description\" content=\"\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0641\u0648\u0627\u06cc\u062f\u06cc \u062f\u0627\u0631\u062f\u061f \u0628\u0627 \u06f3 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