{"id":6136,"date":"2022-08-10T00:00:00","date_gmt":"2022-08-09T19:30:00","guid":{"rendered":"https:\/\/energym.ir\/mag\/%d8%a8%d9%87%d8%a8%d9%88%d8%af-%d8%b4%d8%b1%d8%a7%db%8c%d8%b7-%d8%b2%d9%86%d8%af%da%af%db%8c\/"},"modified":"2026-02-02T12:49:31","modified_gmt":"2026-02-02T09:19:31","slug":"%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d8%a7%d9%86%d8%b9%d8%b7%d8%a7%d9%81-%d9%be%d8%b0%db%8c%d8%b1%db%8c-%d8%a8%d8%af%d9%86","status":"publish","type":"post","link":"https:\/\/energym.ir\/mag\/%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d8%a7%d9%86%d8%b9%d8%b7%d8%a7%d9%81-%d9%be%d8%b0%db%8c%d8%b1%db%8c-%d8%a8%d8%af%d9%86\/","title":{"rendered":"\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c \u067e\u0630\u06cc\u0631\u06cc \u0628\u062f\u0646 | \u06f1\u06f0 \u062f\u0644\u06cc\u0644 \u0639\u0644\u0645\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc"},"content":{"rendered":"<h1 dir=\"rtl\" lang=\"fa\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c \u067e\u0630\u06cc\u0631\u06cc \u0628\u062f\u0646 | \u06f1\u06f0 \u062f\u0644\u06cc\u0644 \u0639\u0644\u0645\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc<\/h1>\n<p dir=\"rtl\" lang=\"fa\">\u0645\u0646\u0639\u0637\u0641 \u0628\u0648\u062f\u0646 \u0648 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u062f\u0631 \u0637\u0648\u0644 \u0632\u0646\u062f\u06af\u06cc\u060c \u0646\u0642\u0634 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645\u06cc \u062f\u0631 <strong>\u0633\u0644\u0627\u0645\u062a \u06a9\u0644\u06cc \u0628\u062f\u0646\u060c \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628 \u0648 \u06a9\u06cc\u0641\u06cc\u062a \u062d\u0631\u06a9\u062a<\/strong> \u062f\u0627\u0631\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0646\u0647\u200c\u062a\u0646\u0647\u0627 \u0628\u062e\u0634 \u062c\u062f\u0627\u06cc\u06cc\u200c\u0646\u0627\u067e\u0630\u06cc\u0631 \u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0627\u0633\u062a\u060c \u0628\u0644\u06a9\u0647 \u0628\u0631\u0627\u06cc <strong>\u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0628\u062f\u0648\u0646 \u062f\u0631\u062f<\/strong> \u0646\u06cc\u0632 \u0636\u0631\u0648\u0631\u06cc \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0631\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0646\u0638\u0645 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u062f\u0631 \u0631\u0634\u062a\u0647\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f <strong>\u06a9\u06cc\u06a9\u200c\u0628\u0648\u06a9\u0633\u06cc\u0646\u06af\u060c \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u0641\u06cc\u062a\u0646\u0633 \u0648 \u062d\u062a\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0627\u0646\u06af\u06cc<\/strong> \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647\u060c \u0628\u0627 <strong>\u06f1\u06f0 \u062f\u0644\u06cc\u0644 \u0639\u0644\u0645\u06cc \u0648 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc<\/strong> \u0622\u0634\u0646\u0627 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f \u06a9\u0647 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u0686\u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0628\u062f\u0646\u060c \u06cc\u06a9 \u0633\u0631\u0645\u0627\u06cc\u0647\u200c\u06af\u0630\u0627\u0631\u06cc \u0628\u0644\u0646\u062f\u0645\u062f\u062a \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u0645\u0637\u0644\u0628 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc: <a href=\"https:\/\/energym.ir\/mag\/%D8%AD%D8%B1%DA%A9%D8%A7%D8%AA-%DA%A9%D8%B4%D8%B4%DB%8C\/\">\u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0633\u0627\u062f\u0647<\/a><\/strong><\/p>\n<h3 style=\"text-align: justify;\"><img fetchpriority=\"high\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/s3.energym.ir\/statics\/images\/articles\/webp-1667054841313-littpro-inc-BYFiSy0p.webp\" alt=\"work on your flexibility\" width=\"720\" height=\"480\" \/><\/h3>\n<h2 dir=\"rtl\" lang=\"fa\"><\/h2>\n<h2 dir=\"rtl\" lang=\"fa\">\u06f1\u06f0 \u062f\u0644\u06cc\u0644 \u0634\u06af\u0641\u062a\u200c \u0627\u0646\u06af\u06cc\u0632 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c \u067e\u0630\u06cc\u0631\u06cc \u0628\u062f\u0646<\/h2>\n<h3 dir=\"rtl\" lang=\"fa\">1\ufe0f\u20e3 \u062d\u0641\u0638 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0645\u0641\u0627\u0635\u0644<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u0645\u0646\u0638\u0645\u060c \u0628\u0647 <strong>\u062d\u0641\u0638 \u0648 \u0628\u0647\u0628\u0648\u062f \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0645\u0641\u0627\u0635\u0644<\/strong> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u0645\u062f\u062a\u06cc \u06a9\u0634\u0634 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u06af\u0630\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u0627\u062d\u062a\u0645\u0627\u0644\u0627\u064b \u0645\u062a\u0648\u062c\u0647 \u0634\u062f\u0647\u200c\u0627\u06cc\u062f \u06a9\u0647 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0628\u062f\u0646 \u0686\u0642\u062f\u0631 \u0633\u0631\u06cc\u0639 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0641\u0642\u0637 \u0628\u0631\u0627\u06cc \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0645\u062b\u0644 \u0627\u0633\u06a9\u0648\u0627\u062a \u06cc\u0627 \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0645\u0647\u0645 \u0646\u06cc\u0633\u062a\u061b \u0628\u0644\u06a9\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0631\u0647\u0627\u06cc \u0633\u0627\u062f\u0647 \u0631\u0648\u0632\u0645\u0631\u0647 \u0645\u0627\u0646\u0646\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0628\u0631\u062f\u0627\u0634\u062a\u0646 \u0648\u0633\u06cc\u0644\u0647 \u0627\u0632 \u0642\u0641\u0633\u0647 \u0628\u0627\u0644\u0627<\/li>\n<li>\u062f\u0648\u06cc\u062f\u0646 \u0633\u0631\u06cc\u0639 \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u062e\u0637\u0631<\/li>\n<li>\u0646\u0634\u0633\u062a\u0646 \u0648 \u0628\u0644\u0646\u062f \u0634\u062f\u0646 \u0628\u062f\u0648\u0646 \u062f\u0631\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u062f\u0642\u06cc\u0642\u0627\u064b \u0645\u0641\u0647\u0648\u0645 <strong>\u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0641\u0627\u0646\u06a9\u0634\u0646\u0627\u0644<\/strong> \u0627\u0633\u062a \u06a9\u0647 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc\u060c \u067e\u0627\u06cc\u0647 \u0627\u0635\u0644\u06cc \u0622\u0646 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">2\ufe0f\u20e3 \u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628\u200c \u062f\u06cc\u062f\u06af\u06cc<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u0628\u0639\u062f \u0627\u0632 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0646\u0627\u06af\u0647\u0627\u0646\u06cc \u0645\u062b\u0644 \u067e\u0631\u0634 \u06cc\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u062c\u0647\u062a \u0633\u0631\u06cc\u0639\u060c \u062f\u0686\u0627\u0631 \u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u0634\u062f\u0647\u200c\u0627\u06cc\u062f\u060c \u0627\u062d\u062a\u0645\u0627\u0644\u0627\u064b \u0628\u062f\u0646 \u0634\u0645\u0627 <strong>\u0622\u0645\u0627\u062f\u06af\u06cc \u062d\u0631\u06a9\u062a\u06cc \u06a9\u0627\u0641\u06cc<\/strong> \u0646\u062f\u0627\u0634\u062a\u0647 \u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u062e\u0648\u0646\u200c\u0631\u0633\u0627\u0646\u06cc \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f<\/li>\n<li>\u062a\u0627\u0646\u062f\u0648\u0646\u200c\u0647\u0627 \u0648 \u0645\u0641\u0627\u0635\u0644 \u0631\u0627 \u0631\u0648\u0627\u0646 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f<\/li>\n<li>\u0628\u062f\u0646 \u0631\u0627 \u0628\u0631\u0627\u06cc \u062d\u0631\u06a9\u0627\u062a \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u0622\u0645\u0627\u062f\u0647 \u0645\u06cc\u200c\u0633\u0627\u0632\u0646\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\ud83d\udccc \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 <strong>\u06a9\u0634\u0634 \u067e\u0648\u06cc\u0627 \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646<\/strong> \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628 \u062f\u0627\u0631\u062f.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">3\ufe0f\u20e3 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u06a9\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0645\u0646\u0627\u0633\u0628 \u0642\u0628\u0644 \u0627\u0632 \u0641\u0639\u0627\u0644\u06cc\u062a \u0648\u0631\u0632\u0634\u06cc\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0642\u062f\u0631\u062a<\/li>\n<li>\u0633\u0631\u0639\u062a<\/li>\n<li>\u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0639\u0635\u0628\u06cc\u2013\u0639\u0636\u0644\u0627\u0646\u06cc<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u062f\u0647\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0646\u0647\u200c\u062a\u0646\u0647\u0627 \u062f\u0631 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0642\u062f\u0631\u062a\u06cc\u060c \u0628\u0644\u06a9\u0647 \u062f\u0631 <strong>\u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0627\u0646\u0647<\/strong> \u0646\u06cc\u0632 \u0628\u0627\u0639\u062b \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u0647\u062a\u0631 \u0648 \u0627\u062d\u0633\u0627\u0633 \u0633\u0628\u06a9\u06cc \u0628\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">4\ufe0f\u20e3 \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u06af\u0631\u0645\u200c\u06a9\u0631\u062f\u0646 \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0648 <strong>\u06a9\u0634\u0634 \u0627\u06cc\u0633\u062a\u0627 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646<\/strong>\u060c \u0627\u062d\u062a\u0645\u0627\u0644 \u062f\u0631\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u062a\u0623\u062e\u06cc\u0631\u06cc (DOMS) \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0628\u0627:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646<\/li>\n<li>\u062a\u062d\u0631\u06cc\u06a9 \u0645\u0627\u06cc\u0639 \u0633\u06cc\u0646\u0648\u0648\u06cc\u0627\u0644 \u0645\u0641\u0627\u0635\u0644<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0647 \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u0628\u0647\u062a\u0631 \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u0628\u0639\u062f\u06cc \u0622\u0645\u0627\u062f\u0647\u200c\u062a\u0631 \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u0646\u062f.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">5\ufe0f\u20e3 \u0622\u0631\u0627\u0645\u0634 \u0630\u0647\u0646\u06cc \u0648 \u0622\u06af\u0627\u0647\u06cc \u0628\u062f\u0646\u06cc<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u0641\u0642\u0637 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0627\u062a \u0646\u06cc\u0633\u062a\u0646\u062f\u061b \u0628\u0644\u06a9\u0647 <strong>\u0630\u0647\u0646 \u0631\u0627 \u0646\u06cc\u0632 \u0622\u0631\u0627\u0645 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f<\/strong>.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u06a9\u0634\u0634\u200c\u0647\u0627\u06cc \u0622\u0647\u0633\u062a\u0647 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u062a\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642\u060c \u0628\u0627\u0639\u062b \u0641\u0639\u0627\u0644 \u0634\u062f\u0646 \u0633\u06cc\u0633\u062a\u0645 \u067e\u0627\u0631\u0627\u0633\u0645\u067e\u0627\u062a\u06cc\u06a9 (\u0633\u06cc\u0633\u062a\u0645 \u0622\u0631\u0627\u0645\u200c\u0633\u0627\u0632 \u0628\u062f\u0646) \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062d\u0631\u06a9\u0627\u062a\u06cc \u0645\u0627\u0646\u0646\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u06a9\u0634\u0634 \u0645\u0644\u0627\u06cc\u0645<\/li>\n<li>\u0634\u0627\u0648\u0627\u0633\u0627\u0646\u0627<\/li>\n<li>\u0631\u0647\u0627\u0633\u0627\u0632\u06cc \u0628\u062f\u0646<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0647 \u0627\u06cc\u062c\u0627\u062f \u062a\u0639\u0627\u062f\u0644 \u0628\u06cc\u0646 \u0630\u0647\u0646 \u0648 \u062c\u0633\u0645 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">6\ufe0f\u20e3 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0648 \u062a\u0646\u0634 \u0639\u0635\u0628\u06cc<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0648\u0642\u062a\u06cc \u0627\u0633\u062a\u0631\u0633 \u062f\u0627\u0631\u06cc\u0645\u060c \u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0646\u0627\u062e\u0648\u062f\u0622\u06af\u0627\u0647 \u0645\u0646\u0642\u0628\u0636 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0646\u062a\u06cc\u062c\u0647\u061f<\/p>\n<ul>\n<li dir=\"rtl\" lang=\"fa\">\u00a0\u06af\u0631\u062f\u0646\u200c\u062f\u0631\u062f<\/li>\n<li dir=\"rtl\" lang=\"fa\">\u00a0\u0634\u0627\u0646\u0647\u200c\u062f\u0631\u062f<\/li>\n<li dir=\"rtl\" lang=\"fa\">\u06a9\u0645\u0631\u062f\u0631\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u0645\u0646\u0638\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0648 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u0646\u062f<\/li>\n<li>\u062a\u0646\u0634 \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u0622\u0632\u0627\u062f \u06a9\u0646\u0646\u062f<\/li>\n<li>\u0639\u0644\u0627\u0626\u0645 \u0627\u0633\u062a\u0631\u0633 \u0645\u0632\u0645\u0646 \u0631\u0627 \u06a9\u0645\u062a\u0631 \u06a9\u0646\u0646\u062f<\/li>\n<\/ul>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">7\ufe0f\u20e3 \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u06cc (Posture)<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u06a9\u0627\u0647\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0628\u0627\u0639\u062b \u06a9\u0648\u062a\u0627\u0647 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0631\u0627\u06cc \u0645\u062b\u0627\u0644\u060c \u0646\u0634\u0633\u062a\u0646 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u0645\u062f\u062a \u067e\u0634\u062a \u0645\u06cc\u0632 \u0628\u0627\u0639\u062b:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u06a9\u0648\u062a\u0627\u0647 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0633\u06cc\u0646\u0647<\/li>\n<li>\u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a<\/li>\n<li>\u0627\u06cc\u062c\u0627\u062f \u0642\u0648\u0632 \u0648 \u062f\u0631\u062f \u06af\u0631\u062f\u0646<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u0647\u062f\u0641\u0645\u0646\u062f \u0628\u0647 <strong>\u0627\u0635\u0644\u0627\u062d \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646<\/strong> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">8\ufe0f\u20e3 \u062a\u0642\u0648\u06cc\u062a \u0642\u0648\u0627\u06cc \u062c\u0646\u0633\u06cc<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0628\u0647\u200c\u0637\u0648\u0631 \u06a9\u0644\u06cc \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u062f\u0648\u0631\u0641\u06cc\u0646\u060c \u06a9\u06cc\u0641\u06cc\u062a \u0632\u0646\u062f\u06af\u06cc \u062c\u0646\u0633\u06cc \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u0648 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0628\u0627:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646<\/li>\n<li>\u0628\u0647\u0628\u0648\u062f \u0627\u06a9\u0633\u06cc\u0698\u0646\u200c\u0631\u0633\u0627\u0646\u06cc<\/li>\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0631\u0698\u06cc \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u062a\u0623\u062b\u06cc\u0631 \u0645\u062b\u0628\u062a\u06cc \u0628\u0631 \u0633\u0644\u0627\u0645\u062a \u062c\u0646\u0633\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">9\ufe0f\u20e3 \u06a9\u0627\u0647\u0634 \u0648 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u06a9\u0645\u0631\u062f\u0631\u062f<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u06a9\u0645\u0631\u062f\u0631\u062f \u06cc\u06a9\u06cc \u0627\u0632 \u0634\u0627\u06cc\u0639\u200c\u062a\u0631\u06cc\u0646 \u0645\u0634\u06a9\u0644\u0627\u062a \u062f\u0646\u06cc\u0627\u06cc \u0645\u062f\u0631\u0646 \u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f <strong>\u067e\u06cc\u0644\u0627\u062a\u0633 \u0648 \u06cc\u0648\u06af\u0627<\/strong> \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc (Core)\u060c \u0627\u0632 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0645\u062d\u0627\u0641\u0638\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\ud83d\udccc \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647 \u0642\u0648\u06cc = \u0641\u0634\u0627\u0631 \u06a9\u0645\u062a\u0631 \u0631\u0648\u06cc \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">\ud83d\udd1f \u06a9\u0645\u06a9 \u0628\u0647 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0633\u0631\u062f\u0631\u062f<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0633\u0631\u062f\u0631\u062f \u0627\u063a\u0644\u0628 \u0628\u0627:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0627\u0633\u062a\u0631\u0633<\/li>\n<li>\u06a9\u0645\u200c\u0622\u0628\u06cc<\/li>\n<li>\u062a\u0646\u0634 \u0639\u0636\u0644\u0627\u0646\u06cc<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u0627\u0631\u062a\u0628\u0627\u0637 \u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u0628\u0627 \u0628\u0647\u0628\u0648\u062f \u06af\u0631\u062f\u0634 \u062e\u0648\u0646\u060c \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u06af\u0631\u062f\u0646 \u0648 \u0633\u0631\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0634\u062f\u062a \u0648 \u062f\u0641\u0639\u0627\u062a \u0633\u0631\u062f\u0631\u062f \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u0646\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u00a0\u062c\u0645\u0639\u200c \u0628\u0646\u062f\u06cc<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0641\u0642\u0637 \u06cc\u06a9 \u0642\u0627\u0628\u0644\u06cc\u062a \u0648\u0631\u0632\u0634\u06cc \u0646\u06cc\u0633\u062a\u061b \u0628\u0644\u06a9\u0647 \u0639\u0627\u0645\u0644\u06cc \u06a9\u0644\u06cc\u062f\u06cc \u0628\u0631\u0627\u06cc:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u062d\u0631\u06a9\u062a \u0628\u062f\u0648\u0646 \u062f\u0631\u062f<\/li>\n<li>\u0622\u0631\u0627\u0645\u0634 \u0630\u0647\u0646<\/li>\n<li>\u0633\u0644\u0627\u0645\u062a \u0628\u0644\u0646\u062f\u0645\u062f\u062a<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u0631\u0648\u0632\u0627\u0646\u0647 \u0641\u0642\u0637 \u0686\u0646\u062f \u062f\u0642\u06cc\u0642\u0647 \u0628\u0647 \u06a9\u0634\u0634 \u0627\u062e\u062a\u0635\u0627\u0635 \u062f\u0647\u06cc\u062f\u060c \u0628\u062f\u0646 \u0634\u0645\u0627 \u067e\u0627\u0633\u062e \u0622\u0646 \u0631\u0627 \u0628\u0627 <strong>\u0633\u0628\u06a9\u06cc\u060c \u0622\u0631\u0627\u0645\u0634 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u0647\u062a\u0631<\/strong> \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0631\u0627\u06cc \u062a\u062c\u0631\u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u0645\u062a\u0646\u0648\u0639\u060c \u0627\u06cc\u0645\u0646 \u0648 \u0645\u062a\u0646\u0627\u0633\u0628 \u0628\u0627 \u0633\u0637\u062d \u0634\u0645\u0627\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 <a href=\"https:\/\/energym.ir\/fitness\"><strong>\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0627\u0646\u0631\u062c\u06cc\u0645<\/strong><\/a> \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u061b \u0631\u0627\u0647\u06a9\u0627\u0631\u06cc \u0633\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647\u060c \u0628\u062f\u0648\u0646 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634\u200c\u0627\u0632\u062d\u062f \u0648 \u0628\u0627 \u0627\u062d\u062a\u0631\u0627\u0645 \u0628\u0647 \u0628\u062f\u0646.<\/p>\n<hr \/>\n<h3 style=\"text-align: justify;\">\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-importance-of-stretching\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-importance-of-stretching<\/a><\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/stretching\/art-20047931\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/stretching\/art-20047931<\/a><\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/www.acsm.org\/education-resources\/trending-topics-resources\/resource-library\/detail?id=2c0a2a92-7b51-4a48-b9cc-1c5f4e3c6f3c\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.acsm.org\/education-resources\/trending-topics-resources\/resource-library\/detail?id=2c0a2a92-7b51-4a48-b9cc-1c5f4e3c6f3c<\/a><\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/www.niams.nih.gov\/health-topics\/exercise-your-health\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.niams.nih.gov\/health-topics\/exercise-your-health<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c \u067e\u0630\u06cc\u0631\u06cc \u0628\u062f\u0646 | \u06f1\u06f0 \u062f\u0644\u06cc\u0644 \u0639\u0644\u0645\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 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