{"id":6137,"date":"2022-11-10T00:00:00","date_gmt":"2022-11-09T20:30:00","guid":{"rendered":"https:\/\/energym.ir\/mag\/%d8%aa%d9%85%d8%b1%db%8c%d9%86-%d8%a8%d8%b9%d8%af-%d8%b2%d8%a7%db%8c%d9%85%d8%a7%d9%86\/"},"modified":"2026-09-09T16:37:38","modified_gmt":"2026-09-09T13:07:38","slug":"postpartum-exercise-guide","status":"publish","type":"post","link":"https:\/\/energym.ir\/mag\/postpartum-exercise-guide\/","title":{"rendered":"\u0648\u0631\u0632\u0634 \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646\u061b \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0627\u06cc\u0645\u0646 \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u06af\u0634\u062a \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645"},"content":{"rendered":"<p dir=\"rtl\" lang=\"fa\">\u0628\u0647 \u062f\u0646\u06cc\u0627 \u0622\u0648\u0631\u062f\u0646 \u0641\u0631\u0632\u0646\u062f \u06cc\u06a9\u06cc \u0627\u0632 \u0634\u06af\u0641\u062a\u200c\u0627\u0646\u06af\u06cc\u0632\u062a\u0631\u06cc\u0646 \u062a\u062c\u0631\u0628\u06cc\u0627\u062a \u0632\u0646\u062f\u06af\u06cc \u0627\u0633\u062a. \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u0645\u0627\u0647\u200c\u0647\u0627 \u0648 \u0647\u0641\u062a\u0647\u200c\u0647\u0627\u06cc \u0627\u0648\u0644\u06cc\u0647 \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0627 \u0627\u062d\u0633\u0627\u0633 \u0636\u0639\u0641 \u062c\u0633\u0645\u0627\u0646\u06cc\u060c \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0648 \u062e\u0633\u062a\u06af\u06cc \u0645\u0632\u0645\u0646 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627\u0634\u062f. \u0628\u062f\u0646 \u0634\u0645\u0627 \u067e\u0633 \u0627\u0632 \u06f9 \u0645\u0627\u0647 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0648 \u062a\u062d\u0645\u0644 \u0641\u0631\u0627\u06cc\u0646\u062f \u0632\u0627\u06cc\u0645\u0627\u0646\u060c \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0627\u0635\u0648\u0644\u06cc \u0648 \u0639\u0644\u0645\u06cc \u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0645\u0627\u062f\u0631\u0627\u0646 \u0646\u06af\u0631\u0627\u0646 \u0628\u0627\u0632\u06af\u0634\u062a \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u062e\u0648\u062f \u0647\u0633\u062a\u0646\u062f. \u06af\u0631\u0686\u0647 \u0628\u0627\u0632\u06af\u0634\u062a \u0628\u062f\u0646 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0632\u0645\u0627\u0646\u200c\u0628\u0631 \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0628\u0627 \u0627\u062a\u062e\u0627\u0630 \u06cc\u06a9 \u0627\u0633\u062a\u0631\u0627\u062a\u0698\u06cc \u0645\u0628\u062a\u0646\u06cc \u0628\u0631 \u0634\u0648\u0627\u0647\u062f \u0634\u0627\u0645\u0644 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0635\u0644\u0627\u062d\u06cc\u060c \u062a\u063a\u0630\u06cc\u0647 \u0647\u062f\u0641\u0645\u0646\u062f \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0642\u062f\u0631\u062a\u060c \u062a\u0639\u0627\u062f\u0644 \u0648 \u0634\u0627\u062f\u0627\u0628\u06cc \u0631\u0627 \u0628\u0647 \u0628\u062f\u0646 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0639\u0636\u0644\u0627\u062a \u06a9\u0641 \u0644\u06af\u0646 \u0648 \u0627\u0647\u0645\u06cc\u062a \u0628\u0627\u0632\u062a\u0648\u0627\u0646\u06cc \u0622\u0646 \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0641\u0634\u0627\u0631 \u0646\u0627\u0634\u06cc \u0627\u0632 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0648 \u0641\u0631\u0627\u06cc\u0646\u062f \u0632\u0627\u06cc\u0645\u0627\u0646 (\u0686\u0647 \u0637\u0628\u06cc\u0639\u06cc \u0648 \u0686\u0647 \u0633\u0632\u0627\u0631\u06cc\u0646) \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0639\u0636\u0644\u0627\u062a \u06a9\u0641 \u0644\u06af\u0646 (Pelvic Floor) \u0631\u0627 \u062f\u0686\u0627\u0631 \u06a9\u0634\u06cc\u062f\u06af\u06cc \u0648 \u0636\u0639\u0641 \u0634\u062f\u06cc\u062f \u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0645\u0627\u0646\u0646\u062f \u06cc\u06a9 \u06af\u0647\u0648\u0627\u0631\u0647 \u0627\u0632 \u0645\u062b\u0627\u0646\u0647\u060c \u0631\u062d\u0645 \u0648 \u0631\u0648\u062f\u0647 \u0646\u06af\u0647\u062f\u0627\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u0639\u0648\u0627\u0631\u0636 \u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u06a9\u0641 \u0644\u06af\u0646:<\/h3>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0628\u06cc\u200c\u0627\u062e\u062a\u06cc\u0627\u0631\u06cc \u0627\u0633\u062a\u0631\u0633\u06cc \u0627\u062f\u0631\u0627\u0631 (\u0646\u0634\u062a \u0627\u062f\u0631\u0627\u0631 \u0647\u0646\u06af\u0627\u0645 \u0639\u0637\u0633\u0647\u060c \u062e\u0646\u062f\u0647 \u06cc\u0627 \u0648\u0631\u0632\u0634)<\/li>\n<li>\u0628\u06cc\u200c\u0627\u062e\u062a\u06cc\u0627\u0631\u06cc \u0645\u062f\u0641\u0648\u0639 \u06cc\u0627 \u06af\u0627\u0632 \u0645\u0639\u062f\u0647<\/li>\n<li>\u0627\u0641\u062a\u0627\u062f\u06af\u06cc \u0627\u0631\u06af\u0627\u0646\u200c\u0647\u0627\u06cc \u0644\u06af\u0646\u06cc (Pelvic Organ Prolapse)<\/li>\n<li>\u0627\u062d\u0633\u0627\u0633 \u0633\u0646\u06af\u06cc\u0646\u06cc \u0648 \u0641\u0634\u0627\u0631 \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u0644\u06af\u0646<\/li>\n<li>\u062f\u0631\u062f \u0647\u0646\u06af\u0627\u0645 \u0631\u0627\u0628\u0637\u0647 \u062c\u0646\u0633\u06cc (Dyspareunia)<\/li>\n<\/ul>\n<h3 dir=\"rtl\" lang=\"fa\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u06af\u0644 (Kegel Exercises)\u061b \u06af\u0627\u0645 \u0627\u0648\u0644 \u062f\u0631 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0641 \u0644\u06af\u0646<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u06af\u0644 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0648\u062b\u0631\u062a\u0631\u06cc\u0646 \u0631\u0648\u0634\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0648 \u062f\u0631\u0645\u0627\u0646 \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u06a9\u0641 \u0644\u06af\u0646 \u0627\u0633\u062a.<\/p>\n<h4 dir=\"rtl\" lang=\"fa\">\u0646\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u0627\u062c\u0631\u0627\u06cc \u06a9\u06af\u0644:<\/h4>\n<ol dir=\"rtl\" lang=\"fa\">\n<li><strong>\u0634\u0646\u0627\u0633\u0627\u06cc\u06cc \u0639\u0636\u0644\u0627\u062a:<\/strong> \u0639\u0636\u0644\u0627\u062a\u06cc \u0631\u0627 \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0645\u062a\u0648\u0642\u0641 \u06a9\u0631\u062f\u0646 \u062c\u0631\u06cc\u0627\u0646 \u0627\u062f\u0631\u0627\u0631 \u06cc\u0627 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u062e\u0631\u0648\u062c \u0628\u0627\u062f \u0645\u0639\u062f\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f. (\u0647\u0631\u06af\u0632 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0645\u062f\u0627\u0648\u0645 \u0647\u0646\u06af\u0627\u0645 \u0627\u062f\u0631\u0627\u0631 \u06a9\u0631\u062f\u0646 \u0627\u0646\u062c\u0627\u0645 \u0646\u062f\u0647\u06cc\u062f).<\/li>\n<li><strong>\u0627\u062c\u0631\u0627\u06cc \u0627\u0646\u0642\u0628\u0627\u0636:<\/strong> \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0648 \u062f\u0627\u062e\u0644 \u0628\u06a9\u0634\u06cc\u062f. \u0627\u0646\u0642\u0628\u0627\u0636 \u0628\u0627\u06cc\u062f \u0639\u0645\u06cc\u0642 \u0628\u0627\u0634\u062f. \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646\u060c \u0631\u0627\u0646 \u0648 \u0634\u06a9\u0645 \u0628\u0627\u06cc\u062f \u06a9\u0627\u0645\u0644\u0627\u064b \u0634\u0644 \u0628\u0627\u0634\u0646\u062f.<\/li>\n<li><strong>\u0632\u0645\u0627\u0646\u200c\u0628\u0646\u062f\u06cc:<\/strong> \u0627\u0646\u0642\u0628\u0627\u0636 \u0631\u0627 <strong>\u06f5 \u062a\u0627 \u06f1\u06f0 \u062b\u0627\u0646\u06cc\u0647<\/strong> \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u060c \u0633\u067e\u0633 \u0628\u0647 \u0647\u0645\u0627\u0646 \u0645\u06cc\u0632\u0627\u0646 \u0631\u0647\u0627 \u06a9\u0646\u06cc\u062f.<\/li>\n<li><strong>\u062a\u06a9\u0631\u0627\u0631:<\/strong> \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u06f1\u06f0 \u062a\u0627 \u06f1\u06f5 \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0631\u062f\u0647 \u0648 \u06f3 \u062a\u0627 \u06f4 \u0633\u062a \u062f\u0631 \u0631\u0648\u0632 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n<\/ol>\n<h4 dir=\"rtl\" lang=\"fa\">\u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0627\u06cc\u0645\u0646\u06cc:<\/h4>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0647\u0646\u06af\u0627\u0645 \u0627\u0646\u0642\u0628\u0627\u0636 \u0647\u0631\u06af\u0632 \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u062d\u0628\u0633 \u0646\u06a9\u0646\u06cc\u062f\u061b \u0628\u0647 \u0635\u0648\u0631\u062a \u0637\u0628\u06cc\u0639\u06cc \u0646\u0641\u0633 \u0628\u06a9\u0634\u06cc\u062f.<\/li>\n<li>\u0627\u0632 \u0627\u0646\u0642\u0628\u0627\u0636 \u062c\u0628\u0631\u0627\u0646\u06cc \u0639\u0636\u0644\u0627\u062a \u0633\u0631\u06cc\u0646\u06cc (\u0628\u0627\u0633\u0646) \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u067e\u0631\u0647\u06cc\u0632 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u062f\u0631 \u0635\u0648\u0631\u062a \u0627\u062d\u0633\u0627\u0633 \u062f\u0631\u062f\u060c \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0645\u062a\u0648\u0642\u0641 \u0648 \u0628\u0627 \u0645\u062a\u062e\u0635\u0635 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0641\u0631\u0627\u062a\u0631 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0627\u0646\u06af\u06cc: \u0686\u0647 \u0632\u0645\u0627\u0646\u06cc \u0628\u0647 \u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e\u06cc\u0633\u062a \u06a9\u0641 \u0644\u06af\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u0646\u061f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631\u0686\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u06af\u0644 \u0645\u0641\u06cc\u062f \u0647\u0633\u062a\u0646\u062f\u060c \u0627\u0645\u0627 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0645\u0627\u062f\u0631\u0627\u0646 \u06a9\u0627\u0641\u06cc \u0646\u06cc\u0633\u062a\u0646\u062f. \u06af\u0627\u0647\u06cc \u0627\u0648\u0642\u0627\u062a \u0639\u0636\u0644\u0627\u062a \u06a9\u0641 \u0644\u06af\u0646 \u0628\u0647 \u062c\u0627\u06cc \u0636\u0639\u0641\u060c \u062f\u0686\u0627\u0631 \u0627\u0633\u067e\u0627\u0633\u0645 \u0648 \u0633\u0641\u062a\u200c\u0634\u062f\u06af\u06cc \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f (Hypertonic) \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a\u060c \u0627\u0646\u062c\u0627\u0645 \u06a9\u06af\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0648\u0636\u0639\u06cc\u062a \u0631\u0627 \u0628\u062f\u062a\u0631 \u06a9\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0637\u0628\u0642 \u06af\u0632\u0627\u0631\u0634 <a href=\"https:\/\/www.obrienphysicaltherapy.net\/blog\/prenatal-and-postpartum-rehabilitation-best-practices\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">O\u2019Brien Physical Therapy Guidelines<\/a>\u060c \u0627\u0631\u0632\u06cc\u0627\u0628\u06cc \u062a\u062e\u0635\u0635\u06cc \u062a\u0648\u0633\u0637 <strong>\u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e\u06cc\u0633\u062a \u06a9\u0641 \u0644\u06af\u0646 (Pelvic Floor Physical Therapist)<\/strong> \u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f \u0637\u0644\u0627\u06cc\u06cc \u062f\u0631\u0645\u0627\u0646 \u0627\u0633\u062a.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u0639\u0644\u0627\u0626\u0645\u06cc \u06a9\u0647 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u0628\u0627\u06cc\u062f \u0628\u0647 \u0645\u062a\u062e\u0635\u0635 \u0645\u0631\u0627\u062c\u0639\u0647 \u06a9\u0646\u06cc\u062f:<\/h3>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u062a\u062f\u0627\u0648\u0645 \u0628\u06cc\u200c\u0627\u062e\u062a\u06cc\u0627\u0631\u06cc \u0627\u062f\u0631\u0627\u0631 \u06cc\u0627 \u0645\u062f\u0641\u0648\u0639 \u067e\u0633 \u0627\u0632 \u06f6 \u0647\u0641\u062a\u0647 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646<\/li>\n<li>\u0627\u062d\u0633\u0627\u0633 \u0648\u062c\u0648\u062f \u062a\u0648\u062f\u0647 \u06cc\u0627 \u0633\u0646\u06af\u06cc\u0646\u06cc \u0634\u062f\u06cc\u062f \u062f\u0631 \u0648\u0627\u0698\u0646<\/li>\n<li>\u062f\u0631\u062f \u0645\u062f\u0627\u0648\u0645 \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u0644\u06af\u0646\u060c \u062f\u0646\u0628\u0627\u0644\u0686\u0647 \u06cc\u0627 \u06a9\u0645\u0631<\/li>\n<li>\u062f\u0631\u062f \u0647\u0646\u06af\u0627\u0645 \u0645\u0642\u0627\u0631\u0628\u062a \u062c\u0646\u0633\u06cc<\/li>\n<\/ul>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062c\u0627\u0645\u0639 \u06f9 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627 \u0647\u062f\u0641 \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc\u060c \u0628\u0627\u0633\u0646 \u0648 \u067e\u0627\u06cc\u062f\u0627\u0631\u06a9\u0646\u0646\u062f\u0647 \u0628\u062f\u0646 \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647\u200c\u0627\u0646\u062f. \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639\u060c \u0627\u0632 \u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u062f\u06cc\u0627\u0633\u062a\u0627\u0632\u06cc\u0633 \u0631\u06a9\u062a\u06cc \u0634\u062f\u06cc\u062f \u0627\u0637\u0645\u06cc\u0646\u0627\u0646 \u062d\u0627\u0635\u0644 \u06a9\u0646\u06cc\u062f.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u062e\u0648\u062f\u0622\u0632\u0645\u0627\u06cc\u06cc \u062f\u06cc\u0627\u0633\u062a\u0627\u0632\u06cc\u0633 \u0631\u06a9\u062a\u06cc<\/h3>\n<blockquote dir=\"rtl\" lang=\"fa\">\n<p dir=\"rtl\" lang=\"fa\"><strong>\u0647\u0634\u062f\u0627\u0631 \u0627\u06cc\u0645\u0646\u06cc:<\/strong> \u062f\u0631 \u0635\u0648\u0631\u062a\u06cc \u06a9\u0647 \u00a0\u062f\u0631 \u062e\u0637 \u0648\u0633\u0637 \u0634\u06a9\u0645 \u062d\u0627\u0644\u062a \u0645\u062e\u0631\u0648\u0637\u06cc \u0648 \u0628\u0631\u0622\u0645\u062f\u06af\u06cc (Doming\/Coning) \u062f\u06cc\u062f\u06cc\u062f\u060c \u062f\u0686\u0627\u0631 \u062f\u06cc\u0627\u0633\u062a\u0627\u0632\u06cc\u0633 \u0631\u06a9\u062a\u06cc \u0647\u0633\u062a\u06cc\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646\u060c \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a\u06cc \u0645\u0627\u0646\u0646\u062f \u062f\u0631\u0627\u0632\u0648\u0646\u0634\u0633\u062a \u06a9\u0644\u0627\u0633\u06cc\u06a9\u060c \u06a9\u0631\u0627\u0646\u0686\u200c\u0647\u0627\u06cc \u0634\u062f\u06cc\u062f \u0648 \u067e\u0644\u0627\u0646\u06a9\u200c\u0647\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u062a\u0627 \u0632\u0645\u0627\u0646 \u0628\u0647\u0628\u0648\u062f \u0645\u0645\u0646\u0648\u0639 \u0627\u0633\u062a.<\/p>\n<\/blockquote>\n<p>&nbsp;<\/p>\n<h3>\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u00a0 \u06f9 \u06af\u0627\u0646\u0647 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc\u060c \u0634\u0627\u0645\u0644 \u0646\u0627\u0645 \u062d\u0631\u06a9\u062a\u060c \u0639\u0636\u0644\u0627\u062a \u0647\u062f\u0641 \u0648 \u0633\u0637\u062d \u0633\u062e\u062a\u06cc :<\/h3>\n<p>\u06f1. \u0633\u06af \u067e\u0631\u0646\u062f\u0647 (Bird-Dog) : \u06a9\u0648\u0631 \u0639\u0645\u06cc\u0642\u060c \u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631 &#8211; \u0645\u0628\u062a\u062f\u06cc (\u0627\u06cc\u0645\u0646)<br \/>\n\u06f2. \u067e\u0644 \u0628\u0627\u0633\u0646 (Glute Bridge) : \u0633\u0631\u06cc\u0646\u06cc\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u0644\u06af\u0646 &#8211; \u0645\u0628\u062a\u062f\u06cc (\u0627\u06cc\u0645\u0646)<br \/>\n\u06f3. \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 : \u0686\u0647\u0627\u0631\u0633\u0631\u060c \u0628\u0627\u0633\u0646 &#8211; \u0645\u062a\u0648\u0633\u0637<br \/>\n\u06f4. \u0644\u0627\u0646\u06af\u0632 (Lunge) : \u0686\u0647\u0627\u0631\u0633\u0631\u060c \u062a\u0639\u0627\u062f\u0644 \u0644\u06af\u0646 &#8211; \u0645\u062a\u0648\u0633\u0637<br \/>\n\u06f5. \u062f\u062f\u0644\u06cc\u0641\u062a \u067e\u0627 \u0635\u0627\u0641 : \u0632\u0646\u062c\u06cc\u0631\u0647 \u067e\u0634\u062a\u06cc\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af &#8211; \u0645\u062a\u0648\u0633\u0637<br \/>\n\u06f6. \u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 : \u0633\u0631\u0634\u0627\u0646\u0647\u060c \u0628\u0627\u0644\u0627\u062a\u0646\u0647 &#8211; \u0645\u062a\u0648\u0633\u0637<br \/>\n\u06f7. \u0634\u0646\u0627 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648 : \u0633\u06cc\u0646\u0647\u060c \u0633\u0647 \u0633\u0631 \u0628\u0627\u0632\u0648\u06cc\u06cc &#8211; \u0645\u062a\u0648\u0633\u0637<br \/>\n\u06f8. \u067e\u0644\u0627\u0646\u06a9 \u0631\u0648\u06cc \u0633\u0627\u0639\u062f : \u062f\u06cc\u0648\u0627\u0631\u0647 \u0634\u06a9\u0645 (\u0628\u0627 \u0627\u062d\u062a\u06cc\u0627\u0637) &#8211; \u067e\u06cc\u0634\u0631\u0641\u062a\u0647<br \/>\n\u06f9. \u0628\u0627\u0631\u067e\u06cc \u0628\u062f\u0648\u0646 \u067e\u0631\u0634 : \u06a9\u0644 \u0628\u062f\u0646 (\u0641\u0648\u0644 \u0628\u0627\u062f\u06cc) &#8211; \u067e\u06cc\u0634\u0631\u0641\u062a\u0647<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f1. \u0633\u06af \u067e\u0631\u0646\u062f\u0647 (Bird-Dog)<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u062b\u0628\u0627\u062a \u0639\u0636\u0644\u0627\u062a \u0639\u0645\u0642\u06cc \u0634\u06a9\u0645 \u0648 \u06a9\u0645\u0631 \u0628\u062f\u0648\u0646 \u0627\u06cc\u062c\u0627\u062f \u0641\u0634\u0627\u0631 \u062f\u0627\u062e\u0644 \u0634\u06a9\u0645\u06cc.<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u0631\u0648\u0634 \u0627\u062c\u0631\u0627:<\/strong> \u0686\u0647\u0627\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0648 \u067e\u0627\u06cc \u0686\u067e \u0631\u0627 \u0628\u0647 \u0645\u0648\u0627\u0632\u0627\u062a \u0632\u0645\u06cc\u0646 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f. \u06f2 \u062b\u0627\u0646\u06cc\u0647 \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f. \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u0633\u0645\u062a \u0645\u0642\u0627\u0628\u0644 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-large wp-image-15684\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_29_38-AM-1024x497.png\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u0633\u06af \u067e\u0631\u0646\u062f\u0647 \" width=\"1024\" height=\"497\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_29_38-AM-1024x497.png 1024w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_29_38-AM-300x146.png 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_29_38-AM-768x373.png 768w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_29_38-AM-1536x746.png 1536w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_29_38-AM-1200x583.png 1200w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_29_38-AM-400x194.png 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_29_38-AM-700x340.png 700w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_29_38-AM.png 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3 dir=\"rtl\" lang=\"fa\"><\/h3>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f2. \u067e\u0644 \u0628\u0627\u0633\u0646 (Glute Bridge)<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0642\u0648\u06cc\u062a \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627\u0633\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u06a9\u0641 \u0644\u06af\u0646.<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u0631\u0648\u0634 \u0627\u062c\u0631\u0627:<\/strong> \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u062e\u0645. \u0628\u0627 \u0641\u0634\u0627\u0631 \u0628\u0647 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627\u060c \u0628\u0627\u0633\u0646 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646 \u0627\u0632 \u0634\u0627\u0646\u0647 \u062a\u0627 \u0632\u0627\u0646\u0648 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f. \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"size-large wp-image-15685\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_32_48-AM-1024x496.png\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u067e\u0644 \u0628\u0627\u0633\u0646 \" width=\"1024\" height=\"496\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_32_48-AM-1024x496.png 1024w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_32_48-AM-300x145.png 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_32_48-AM-768x372.png 768w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_32_48-AM-1536x745.png 1536w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_32_48-AM-1200x582.png 1200w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_32_48-AM-400x194.png 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_32_48-AM-700x339.png 700w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_32_48-AM.png 1801w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3 dir=\"rtl\" lang=\"fa\"><\/h3>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f3. \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 (Air Squats)<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u0647 \u067e\u0627\u0626\u06cc\u0646\u200c\u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0631\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0645\u0627\u0646\u0646\u062f \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u0646\u0648\u0632\u0627\u062f.<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u0631\u0648\u0634 \u0627\u062c\u0631\u0627:<\/strong> \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632. \u0628\u0627\u0633\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0628\u0631\u062f\u0647 \u0648 \u0645\u0627\u0646\u0646\u062f \u0646\u0634\u0633\u062a\u0646 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f. \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0648 \u067e\u0634\u062a \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u067e\u0627\u0634\u0646\u0647\u200c\u0647\u0627 \u0646\u0628\u0627\u06cc\u062f \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u0634\u0648\u0646\u062f.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"size-large wp-image-15686\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_36_41-AM-1024x497.png\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \" width=\"1024\" height=\"497\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_36_41-AM-1024x497.png 1024w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_36_41-AM-300x146.png 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_36_41-AM-768x373.png 768w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_36_41-AM-1536x746.png 1536w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_36_41-AM-1200x583.png 1200w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_36_41-AM-400x194.png 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_36_41-AM-700x340.png 700w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_36_41-AM.png 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3 dir=\"rtl\" lang=\"fa\"><\/h3>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f4. \u0644\u0627\u0646\u06af\u0632 (Lunges)<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0633\u0631\u06cc\u0646\u06cc.<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u0631\u0648\u0634 \u0627\u062c\u0631\u0627:<\/strong> \u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u062f\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u062a\u0627 \u0647\u0631 \u062f\u0648 \u0632\u0627\u0646\u0648 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0628\u0633\u0627\u0632\u0646\u062f. \u0632\u0627\u0646\u0648\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0646\u0628\u0627\u06cc\u062f \u0627\u0632 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u062c\u0644\u0648\u062a\u0631 \u0628\u0632\u0646\u062f. \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-15687\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_40_01-AM-1024x497.png\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u0644\u0627\u0646\u06af\u0632 \u06cc\u0627 \u0644\u0627\u0646\u0686\" width=\"1024\" height=\"497\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_40_01-AM-1024x497.png 1024w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_40_01-AM-300x146.png 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_40_01-AM-768x373.png 768w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_40_01-AM-1536x746.png 1536w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_40_01-AM-1200x583.png 1200w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_40_01-AM-400x194.png 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_40_01-AM-700x340.png 700w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_40_01-AM.png 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3 dir=\"rtl\" lang=\"fa\"><\/h3>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f5. \u062f\u062f\u0644\u06cc\u0641\u062a \u067e\u0627 \u0635\u0627\u0641 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0642\u0648\u06cc\u062a \u0632\u0646\u062c\u06cc\u0631\u0647 \u062d\u0631\u06a9\u062a\u06cc \u067e\u0634\u062a \u0628\u062f\u0646 \u0648 \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0642\u0627\u0645\u062a\u06cc (Posture).<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u0631\u0648\u0634 \u0627\u062c\u0631\u0627:<\/strong> \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u060c \u062f\u0648 \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9 \u06cc\u0627 \u0628\u0637\u0631\u06cc \u0622\u0628 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f. \u0628\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u067e\u0634\u062a \u0648 \u0627\u0646\u062d\u0646\u0627\u06cc \u0645\u0644\u0627\u06cc\u0645 \u062f\u0631 \u0632\u0627\u0646\u0648\u0647\u0627\u060c \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u0645\u0641\u0635\u0644 \u0631\u0627\u0646 \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f. \u0628\u0627 \u0627\u0646\u0642\u0628\u0627\u0636 \u0628\u0627\u0633\u0646 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-15688\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_44_06-AM-1024x497.png\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u062f\u062f\u0644\u06cc\u0641\u062a \u0628\u0627 \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9\" width=\"1024\" height=\"497\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_44_06-AM-1024x497.png 1024w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_44_06-AM-300x146.png 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_44_06-AM-768x372.png 768w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_44_06-AM-1536x745.png 1536w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_44_06-AM-1200x582.png 1200w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_44_06-AM-400x194.png 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_44_06-AM-700x340.png 700w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_44_06-AM.png 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3 dir=\"rtl\" lang=\"fa\"><\/h3>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f6. \u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 (Overhead Press)<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0634\u0627\u0646\u0647 \u0648 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u062d\u0645\u0644 \u0646\u0648\u0632\u0627\u062f.<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u0631\u0648\u0634 \u0627\u062c\u0631\u0627:<\/strong> \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u0628\u0627 \u0634\u06a9\u0645 \u0645\u0646\u0642\u0628\u0636\u060c \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u0628\u0647 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u067e\u0631\u0633 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-15689\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_54_17-AM-1024x496.png\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \" width=\"1024\" height=\"496\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_54_17-AM-1024x496.png 1024w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_54_17-AM-300x145.png 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_54_17-AM-768x372.png 768w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_54_17-AM-1536x744.png 1536w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_54_17-AM-1200x581.png 1200w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_54_17-AM-400x194.png 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_54_17-AM-700x339.png 700w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_54_17-AM.png 1802w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3 dir=\"rtl\" lang=\"fa\"><\/h3>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f7. \u0634\u0646\u0627 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648 (Knee Push-ups)<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u0648 \u0628\u0627\u0632\u0648\u0647\u0627.<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u0631\u0648\u0634 \u0627\u062c\u0631\u0627:<\/strong> \u0628\u0647 \u062c\u0627\u06cc \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0627 \u0641\u0634\u0627\u0631 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f. \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-15690\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_58_45-AM-1024x496.png\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u0634\u0646\u0627 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648\" width=\"1024\" height=\"496\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_58_45-AM-1024x496.png 1024w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_58_45-AM-300x145.png 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_58_45-AM-768x372.png 768w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_58_45-AM-1536x745.png 1536w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_58_45-AM-1200x582.png 1200w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_58_45-AM-400x194.png 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_58_45-AM-700x339.png 700w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-09_58_45-AM.png 1801w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3 dir=\"rtl\" lang=\"fa\"><\/h3>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f8. \u067e\u0644\u0627\u0646\u06a9 \u0631\u0648\u06cc \u0633\u0627\u0639\u062f (Forearm Plank)<\/h3>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u0627\u062d\u062a\u06cc\u0627\u0637:<\/strong> \u062a\u0646\u0647\u0627 \u062f\u0631 \u0635\u0648\u0631\u062a \u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u062f\u06cc\u0627\u0633\u062a\u0627\u0632\u06cc\u0633 \u0631\u06a9\u062a\u06cc \u0648 \u0628\u0627 \u062a\u0627\u06cc\u06cc\u062f \u0645\u062a\u062e\u0635\u0635 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f.<\/li>\n<li><strong>\u0631\u0648\u0634 \u0627\u062c\u0631\u0627:<\/strong> \u0631\u0648\u06cc \u0633\u0627\u0639\u062f\u0647\u0627 \u0648 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u0628\u062f\u0646 \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647 \u0648 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f. \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u0627\u0647\u0645\u06cc\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0646\u0633\u0628\u062a \u0628\u0647 \u0632\u0645\u0627\u0646 \u0645\u0627\u0646\u062f\u0646 \u062f\u0627\u0631\u062f.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-15691\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_03_52-AM-1024x496.png\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u067e\u0644\u0627\u0646\u06a9 \u0631\u0648\u06cc \u0633\u0627\u0639\u062f\" width=\"1024\" height=\"496\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_03_52-AM-1024x496.png 1024w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_03_52-AM-300x145.png 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_03_52-AM-768x372.png 768w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_03_52-AM-1536x745.png 1536w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_03_52-AM-1200x582.png 1200w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_03_52-AM-400x194.png 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_03_52-AM-700x339.png 700w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_03_52-AM.png 1801w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3 dir=\"rtl\" lang=\"fa\"><\/h3>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f9. \u0628\u0627\u0631\u067e\u06cc \u0628\u062f\u0648\u0646 \u067e\u0631\u0634 (Jump-less Burpee)<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u06a9\u0645\u200c\u0628\u0631\u062e\u0648\u0631\u062f \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628.<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u0631\u0648\u0634 \u0627\u062c\u0631\u0627:<\/strong> \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u060c \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u067e\u0627\u0647\u0627 \u0631\u0627 \u06cc\u06a9\u06cc\u200c\u06cc\u06a9\u06cc \u0628\u0647 \u0639\u0642\u0628 \u0628\u0631\u06cc\u062f \u062a\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u0628\u0631\u0633\u06cc. \u0633\u067e\u0633 \u067e\u0627\u0647\u0627 \u0631\u0627 \u06cc\u06a9\u06cc\u200c\u06cc\u06a9\u06cc \u0628\u0647 \u062c\u0644\u0648 \u0622\u0648\u0631\u062f\u0647 \u0648 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f (\u0628\u062f\u0648\u0646 \u067e\u0631\u0634 \u0646\u0647\u0627\u06cc\u06cc).<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-15692\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_06_59-AM-1024x497.png\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u0631\u067e\u06cc (\u0628\u0650\u0631\u067e\u06cc) \u0628\u062f\u0648\u0646 \u067e\u0631\u0634\" width=\"1024\" height=\"497\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_06_59-AM-1024x497.png 1024w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_06_59-AM-300x146.png 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_06_59-AM-768x372.png 768w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_06_59-AM-1536x745.png 1536w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_06_59-AM-1200x582.png 1200w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_06_59-AM-400x194.png 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_06_59-AM-700x340.png 700w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2022\/11\/ChatGPT-Image-Sep-9-2026-10_06_59-AM.png 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0632\u0645\u0627\u0646\u200c\u0628\u0646\u062f\u06cc \u0639\u0644\u0645\u06cc \u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0632\u0645\u0627\u0646 \u0634\u0631\u0648\u0639 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0628\u0631 \u0627\u0633\u0627\u0633 \u0631\u0627\u0647\u0646\u0645\u0627\u0647\u0627\u06cc \u0628\u0627\u0644\u06cc\u0646\u06cc <a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/exercise-after-pregnancy\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">American College of Obstetricians and Gynecologists (ACOG)<\/a> \u0628\u0647 \u0634\u0631\u062d \u0632\u06cc\u0631 \u0627\u0633\u062a:<\/p>\n<p>\u0686\u0646\u062f \u0631\u0648\u0632 \u0628\u0639\u062f : \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0645\u0644\u0627\u06cc\u0645<\/p>\n<p>\u0647\u0641\u062a\u0647 \u06f0 \u062a\u0627 \u06f6 : \u0627\u0633\u062a\u0631\u0627\u062d\u062a\u060c \u062a\u0646\u0641\u0633\u060c \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc<br \/>\n\u0647\u0641\u062a\u0647 \u06f6 \u062a\u0627 \u06f8 : \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc \u0645\u062a\u0648\u0633\u0637<\/p>\n<p>\u0647\u0641\u062a\u0647 \u06f6 \u062a\u0627 \u06f8 : \u0648\u06cc\u0632\u06cc\u062a \u067e\u0632\u0634\u06a9 \u0648 \u0645\u062c\u0648\u0632 \u0634\u0631\u0648\u0639<br \/>\n\u0647\u0641\u062a\u0647 \u06f1\u06f2 \u0628\u0647 \u0628\u0639\u062f : \u062f\u0648\u06cc\u062f\u0646 \u0648 \u0648\u0632\u0646\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc<\/p>\n<p>\u0647\u0641\u062a\u0647 \u06f1\u06f2 \u062a\u0627 \u06f1\u06f6 : \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0631\u0641\u0634\u0627\u0631<\/p>\n<p>&nbsp;<\/p>\n<blockquote><p><strong>\u062d\u062a\u0645\u0627 \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u067e\u0632\u0634\u06a9 \u062e\u0648\u062f\u060c \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f.<\/strong><\/p><\/blockquote>\n<h3 dir=\"rtl\" lang=\"fa\">\u0634\u0627\u062e\u0635 \u062a\u0631\u0634\u062d\u0627\u062a \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 (Lochia)<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0631\u0634\u062d\u0627\u062a \u0631\u062d\u0645\u06cc (\u0644\u0648\u06a9\u06cc\u0627) \u0634\u0627\u062e\u0635 \u0645\u0647\u0645\u06cc \u0627\u0632 \u0631\u0648\u0646\u062f \u0628\u0647\u0628\u0648\u062f \u062f\u0627\u062e\u0644\u06cc \u0627\u0633\u062a:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0627\u06af\u0631 \u067e\u0633 \u0627\u0632 \u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634\u060c \u062e\u0648\u0646\u0631\u06cc\u0632\u06cc \u0634\u0645\u0627 <strong>\u0645\u062c\u062f\u062f\u0627\u064b \u0642\u0631\u0645\u0632 \u0631\u0648\u0634\u0646\u060c \u0634\u062f\u06cc\u062f \u06cc\u0627 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0644\u062e\u062a\u0647<\/strong> \u0634\u062f\u060c \u0646\u0634\u0627\u0646\u0647 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0628\u0647 \u0628\u0627\u0641\u062a\u200c\u0647\u0627\u06cc \u062f\u0631 \u062d\u0627\u0644 \u062a\u0631\u0645\u06cc\u0645 \u0627\u0633\u062a. \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0627\u062f\u0647 \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u067e\u0631\u0686\u0645\u200c\u0647\u0627\u06cc \u0642\u0631\u0645\u0632 \u0628\u0627\u0644\u06cc\u0646\u06cc (Red Flags)\u061b \u0686\u0647 \u0632\u0645\u0627\u0646\u06cc \u0648\u0631\u0632\u0634 \u0628\u0627\u06cc\u062f \u0641\u0648\u0631\u0627\u064b \u0645\u062a\u0648\u0642\u0641 \u0634\u0648\u062f\u061f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0645\u0637\u0627\u0628\u0642 \u0628\u0627 \u06af\u0627\u06cc\u062f\u0644\u0627\u06cc\u0646\u200c\u0647\u0627\u06cc <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/labor-and-delivery\/in-depth\/postpartum-exercise\/art-20047081\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Mayo Clinic Postpartum Care<\/a>\u060c \u062f\u0631 \u0635\u0648\u0631\u062a \u0628\u0631\u0648\u0632 \u0647\u0631 \u06cc\u06a9 \u0627\u0632 \u0639\u0644\u0627\u0626\u0645 \u0632\u06cc\u0631\u060c \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0645\u062a\u0648\u0642\u0641 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647 \u067e\u0632\u0634\u06a9 \u0645\u0631\u0627\u062c\u0639\u0647 \u06a9\u0646\u06cc\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u062e\u0648\u0646\u0631\u06cc\u0632\u06cc \u0634\u062f\u06cc\u062f \u0648\u0627\u0698\u06cc\u0646\u0627\u0644<\/strong> (\u062e\u06cc\u0633 \u0634\u062f\u0646 \u0628\u06cc\u0634 \u0627\u0632 \u06f1 \u067e\u062f \u062f\u0631 \u0633\u0627\u0639\u062a)<\/li>\n<li><strong>\u062a\u0628 \u0628\u0627\u0644\u0627 (\u0628\u0627\u0644\u0627\u06cc \u06f3\u06f8 \u062f\u0631\u062c\u0647)<\/strong> \u06cc\u0627 \u0644\u0631\u0632 \u0648 \u062a\u0631\u0634\u062d\u0627\u062a \u0628\u062f\u0628\u0648 (\u0639\u0644\u0627\u0626\u0645 \u0639\u0641\u0648\u0646\u062a)<\/li>\n<li><strong>\u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u0648 \u0646\u0627\u06af\u0647\u0627\u0646\u06cc<\/strong> \u062f\u0631 \u0634\u06a9\u0645\u060c \u0644\u06af\u0646 \u06cc\u0627 \u0645\u062d\u0644 \u0628\u062e\u06cc\u0647\u200c\u0647\u0627<\/li>\n<li><strong>\u0627\u062d\u0633\u0627\u0633 \u062e\u0631\u0648\u062c \u062a\u0648\u062f\u0647 \u06cc\u0627 \u0641\u0634\u0627\u0631 \u0634\u062f\u06cc\u062f<\/strong> \u062f\u0631 \u0648\u0627\u0698\u0646<\/li>\n<li><strong>\u062a\u0646\u06af\u06cc \u0646\u0641\u0633 \u0634\u062f\u06cc\u062f\u060c \u062f\u0631\u062f \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u06cc\u0627 \u0633\u0631\u06af\u06cc\u062c\u0647<\/strong><\/li>\n<li><strong>\u062a\u0648\u0631\u0645\u060c \u0642\u0631\u0645\u0632\u06cc \u0648 \u062f\u0631\u062f \u06cc\u06a9\u200c\u0637\u0631\u0641\u0647 \u062f\u0631 \u0633\u0627\u0642 \u067e\u0627<\/strong> (\u0645\u0634\u06a9\u0648\u06a9 \u0628\u0647 \u0644\u062e\u062a\u0647 \u062e\u0648\u0646\u06cc DVT)<\/li>\n<\/ul>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u062a\u063a\u0630\u06cc\u0647 \u062a\u062e\u0635\u0635\u06cc \u0648 \u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0628 \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0648 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u0634\u06cc\u0631\u062f\u0647\u06cc<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0645\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u06cc \u0628\u062f\u0648\u0646 \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0648\u062c\u0628 \u0633\u0648\u062e\u062a\u0646 \u0628\u0627\u0641\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u062d\u062c\u0645 \u0634\u06cc\u0631 \u0634\u0648\u062f. \u0637\u0628\u0642 \u062a\u0648\u0635\u06cc\u0647\u200c\u0647\u0627\u06cc <a href=\"https:\/\/www.eatright.org\/food-nutrition\/healthy-eating\/specific-needs\/maternal-child-nutrition\/breastfeeding-and-postpartum-nutrition-tips\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Academy of Nutrition and Dietetics<\/a>\u060c \u0646\u06a9\u0627\u062a \u0632\u06cc\u0631 \u0631\u0627 \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u062a\u0627\u0645\u06cc\u0646 \u06a9\u0627\u0644\u0631\u06cc:<\/strong> \u0634\u06cc\u0631\u062f\u0647\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u062d\u062f\u0648\u062f <strong>\u06f3\u06f0\u06f0 \u062a\u0627 \u06f5\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u0627\u0636\u0627\u0641\u06cc<\/strong> \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u062f. \u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u06a9\u0645\u200c\u06a9\u0627\u0644\u0631\u06cc \u0634\u062f\u06cc\u062f (\u0632\u06cc\u0631 \u06f1\u06f8\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc) \u062f\u0631 \u0627\u06cc\u0646 \u062f\u0648\u0631\u0627\u0646 \u0645\u0645\u0646\u0648\u0639 \u0627\u0633\u062a.<\/li>\n<li><strong>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0641\u06cc:<\/strong> \u0645\u0635\u0631\u0641 \u06f1.\u06f5 \u062a\u0627 \u06f2 \u06af\u0631\u0645 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0628\u0627\u0641\u062a\u200c\u0647\u0627\u06cc \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u0647 (\u06af\u0648\u0634\u062a \u06a9\u0645\u200c\u0686\u0631\u0628\u060c \u062a\u062e\u0645\u200c\u0645\u0631\u063a\u060c \u062d\u0628\u0648\u0628\u0627\u062a).<\/li>\n<li><strong>\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u067e\u06cc\u0686\u06cc\u062f\u0647:<\/strong> \u0645\u0635\u0631\u0641 \u062c\u0648 \u062f\u0648\u0633\u0631\u060c \u0628\u0631\u0646\u062c \u0642\u0647\u0648\u0647\u200c\u0627\u06cc \u0648 \u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 \u062c\u0647\u062a \u062d\u0641\u0638 \u0633\u0637\u062d \u0627\u0646\u0631\u0698\u06cc \u0648 \u067e\u0627\u06cc\u062f\u0627\u0631\u06cc \u0642\u0646\u062f \u062e\u0648\u0646.<\/li>\n<li><strong>\u0647\u06cc\u062f\u0631\u0627\u062a\u0627\u0633\u06cc\u0648\u0646:<\/strong> \u062d\u062f\u0627\u0642\u0644 <strong>\u06f8 \u062a\u0627 \u06f1\u06f2 \u0644\u06cc\u0648\u0627\u0646 \u0622\u0628<\/strong> \u062f\u0631 \u0631\u0648\u0632 \u0628\u0646\u0648\u0634\u06cc\u062f. \u06cc\u06a9 \u0644\u06cc\u0648\u0627\u0646 \u0622\u0628 \u0647\u0646\u06af\u0627\u0645 \u0647\u0631 \u0628\u0627\u0631 \u0634\u06cc\u0631\u062f\u0647\u06cc \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/energym.ir\/diet\/21\/breastfeeding\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-14584\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/01\/2a14971d-8176-463b-8ea1-afddeb49589f-1024x377.jpg\" alt=\"\u0631\u0698\u06cc\u0645 \u062a\u062e\u0635\u0635\u06cc \u062f\u0648\u0631\u0627\u0646 \u0634\u06cc\u0631\u062f\u0647\u06cc\" width=\"1024\" height=\"377\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/01\/2a14971d-8176-463b-8ea1-afddeb49589f-1024x377.jpg 1024w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/01\/2a14971d-8176-463b-8ea1-afddeb49589f-300x110.jpg 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/01\/2a14971d-8176-463b-8ea1-afddeb49589f-768x283.jpg 768w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/01\/2a14971d-8176-463b-8ea1-afddeb49589f-1536x565.jpg 1536w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/01\/2a14971d-8176-463b-8ea1-afddeb49589f-1200x442.jpg 1200w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/01\/2a14971d-8176-463b-8ea1-afddeb49589f-400x147.jpg 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/01\/2a14971d-8176-463b-8ea1-afddeb49589f-700x258.jpg 700w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/01\/2a14971d-8176-463b-8ea1-afddeb49589f.jpg 1696w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0628\u0627\u0648\u0631\u0647\u0627\u06cc \u063a\u0644\u0637 \u062f\u0631\u0628\u0627\u0631\u0647 \u0648\u0631\u0632\u0634 \u0648 \u0634\u06cc\u0631\u062f\u0647\u06cc<\/h2>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u0628\u0627\u0648\u0631 \u063a\u0644\u0637 \u06f1: \u0648\u0631\u0632\u0634 \u0628\u0627\u0639\u062b \u062a\u0631\u0634 \u0634\u062f\u0646 \u06cc\u0627 \u0627\u0633\u06cc\u062f\u06cc \u0634\u062f\u0646 \u0634\u06cc\u0631 \u0645\u0627\u062f\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/strong>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u062d\u0642\u06cc\u0642\u062a \u0639\u0644\u0645\u06cc:<\/strong> \u0648\u0631\u0632\u0634 \u0628\u0627 \u0634\u062f\u062a \u0645\u062a\u0648\u0633\u0637 \u062a\u0627 \u0645\u0644\u0627\u06cc\u0645 \u0647\u06cc\u0686 \u062a\u063a\u06cc\u06cc\u0631\u06cc \u062f\u0631 \u0637\u0639\u0645\u060c \u062a\u0631\u06a9\u06cc\u0628 \u06cc\u0627 \u0645\u06cc\u0632\u0627\u0646 \u0627\u0633\u06cc\u062f \u0644\u0627\u06a9\u062a\u06cc\u06a9 \u0634\u06cc\u0631 \u0627\u06cc\u062c\u0627\u062f \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f. \u062a\u0646\u0647\u0627 \u062f\u0631 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0633\u0646\u06af\u06cc\u0646 \u0648 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0627\u0633\u06cc\u062f \u0644\u0627\u06a9\u062a\u06cc\u06a9 \u0645\u0648\u0642\u062a\u0627\u064b \u0627\u0641\u0632\u0627\u06cc\u0634 \u06cc\u0627\u0628\u062f \u06a9\u0647 \u0628\u0627 \u0646\u06cc\u0645 \u0633\u0627\u0639\u062a \u0641\u0627\u0635\u0644\u0647 \u0628\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0648 \u0634\u06cc\u0631\u062f\u0647\u06cc \u0628\u0631\u0637\u0631\u0641 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\u0628\u0627\u0648\u0631 \u063a\u0644\u0637 \u06f2: \u0648\u0631\u0632\u0634 \u062d\u062c\u0645 \u0634\u06cc\u0631 \u0631\u0627 \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/strong>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u062d\u0642\u06cc\u0642\u062a \u0639\u0644\u0645\u06cc:<\/strong> \u062a\u0627 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0648 \u0622\u0628 \u06a9\u0627\u0641\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0648\u0631\u0632\u0634 \u0647\u06cc\u0686 \u0627\u062b\u0631 \u0645\u0646\u0641\u06cc \u0628\u0631 \u0645\u06cc\u0632\u0627\u0646 \u062a\u0648\u0644\u06cc\u062f \u0634\u06cc\u0631 \u0646\u062f\u0627\u0631\u062f.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u067e\u0631\u0633\u0634\u200c\u0647\u0627\u06cc \u0645\u062a\u062f\u0627\u0648\u0644<\/h2>\n<h3 dir=\"rtl\" lang=\"fa\">\u0622\u06cc\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0645 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u0634\u06cc\u0631\u062f\u0647\u06cc \u0631\u0698\u06cc\u0645 \u0644\u0627\u063a\u0631\u06cc \u0633\u0631\u06cc\u0639 \u0628\u06af\u06cc\u0631\u0645\u061f<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062e\u06cc\u0631. \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0633\u0631\u06cc\u0639 (\u0628\u06cc\u0634 \u0627\u0632 \u06f2 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u062f\u0631 \u0645\u0627\u0647) \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627\u0639\u062b \u0622\u0632\u0627\u062f \u0634\u062f\u0646 \u0633\u0645\u0648\u0645 \u0630\u062e\u06cc\u0631\u0647\u200c\u0634\u062f\u0647 \u062f\u0631 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627 \u0628\u0647 \u062f\u0627\u062e\u0644 \u0634\u06cc\u0631 \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u06a9\u0627\u0647\u0634 \u062d\u062c\u0645 \u0634\u06cc\u0631 \u0634\u0648\u062f. \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0627\u06cc\u062f \u062a\u062f\u0631\u06cc\u062c\u06cc \u0648 \u0628\u0627 \u0634\u06cc\u0628 \u0645\u0644\u0627\u06cc\u0645 \u0628\u0627\u0634\u062f.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u0686\u0647 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc\u06cc \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0645\u0637\u0644\u0642\u0627\u064b \u0645\u0645\u0646\u0648\u0639 \u0647\u0633\u062a\u0646\u062f\u061f<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0627 \u0642\u0628\u0644 \u0627\u0632 \u06f6 \u062a\u0627 \u06f1\u06f2 \u0647\u0641\u062a\u0647 \u0627\u0648\u0644\u06cc\u0647 \u0648 \u062a\u0627\u06cc\u06cc\u062f \u067e\u0632\u0634\u06a9\u060c \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u067e\u0631\u0628\u0631\u062e\u0648\u0631\u062f (\u0641\u0648\u062a\u0628\u0627\u0644\u060c \u0631\u0632\u0645\u06cc)\u060c \u062f\u0648\u06cc\u062f\u0646 \u0637\u0648\u0644\u0627\u0646\u06cc\u060c \u0648\u0632\u0646\u0647 \u0628\u0631\u062f\u0627\u0631\u06cc \u0633\u0646\u06af\u06cc\u0646\u060c \u0648 \u06a9\u0631\u0627\u0646\u0686\/\u062f\u0631\u0627\u0632\u0648\u0646\u0634\u0633\u062a \u0634\u062f\u06cc\u062f \u0645\u0645\u0646\u0648\u0639 \u0627\u0633\u062a.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u062d\u06cc\u0646 \u06a9\u06af\u0644 \u0627\u062d\u0633\u0627\u0633 \u062f\u0631\u062f \u06a9\u0631\u062f\u0645 \u0686\u0647 \u06a9\u0646\u0645\u061f<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0641\u0648\u0631\u0627\u064b \u0645\u062a\u0648\u0642\u0641 \u06a9\u0646\u06cc\u062f. \u062f\u0631\u062f \u0646\u0634\u0627\u0646\u200c\u062f\u0647\u0646\u062f\u0647 \u062a\u06a9\u0646\u06cc\u06a9 \u0646\u0627\u062f\u0631\u0633\u062a \u06cc\u0627 \u0648\u062c\u0648\u062f \u0627\u0633\u067e\u0627\u0633\u0645 \u0634\u062f\u06cc\u062f \u062f\u0631 \u0639\u0636\u0644\u0627\u062a \u06a9\u0641 \u0644\u06af\u0646 (Hypertonic Pelvic Floor) \u0627\u0633\u062a \u0648 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0628\u0631\u0631\u0633\u06cc \u062a\u0648\u0633\u0637 \u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e\u06cc\u0633\u062a \u062f\u0627\u0631\u062f.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u0622\u06cc\u0627 \u0634\u0646\u0627 \u06a9\u0631\u062f\u0646 \u0627\u0633\u062a\u062e\u0631 \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0645\u062c\u0627\u0632 \u0627\u0633\u062a\u061f<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0627 \u0632\u0645\u0627\u0646 \u0645\u062a\u0648\u0642\u0641 \u0634\u062f\u0646 \u06a9\u0627\u0645\u0644 \u062a\u0631\u0634\u062d\u0627\u062a \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 (\u0644\u0648\u06a9\u06cc\u0627) \u0648 \u0627\u0644\u062a\u06cc\u0627\u0645 \u06a9\u0627\u0645\u0644 \u0628\u062e\u06cc\u0647\u200c\u0647\u0627\u06cc \u0633\u0632\u0627\u0631\u06cc\u0646 \u06cc\u0627 \u0627\u067e\u06cc\u0632\u06cc\u0648\u062a\u0648\u0645\u06cc (\u0645\u0639\u0645\u0648\u0644\u0627\u064b \u06f6 \u0647\u0641\u062a\u0647)\u060c \u0634\u0646\u0627 \u062f\u0631 \u0627\u0633\u062a\u062e\u0631 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u062e\u0637\u0631 \u0639\u0641\u0648\u0646\u062a \u0631\u062d\u0645 \u0645\u0645\u0646\u0648\u0639 \u0627\u0633\u062a.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0632\u0627\u06cc\u0645\u0627\u0646 \u0641\u0634\u0627\u0631 \u0642\u0627\u0628\u0644 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