{"id":6172,"date":"2022-10-01T00:00:00","date_gmt":"2022-09-30T20:30:00","guid":{"rendered":"https:\/\/energym.ir\/mag\/%d8%aa%d9%85%d8%b1%db%8c%d9%86%d8%a7%d8%aa-%da%a9%d8%a7%d8%b1%d8%af%db%8c%d9%88\/"},"modified":"2026-02-02T14:13:16","modified_gmt":"2026-02-02T10:43:16","slug":"%d8%aa%d9%85%d8%b1%db%8c%d9%86%d8%a7%d8%aa-%da%a9%d8%a7%d8%b1%d8%af%db%8c%d9%88-%d8%a8%d8%af%d9%88%d9%86-%d8%af%d9%88%db%8c%d8%af%d9%86%d8%8c-%db%b4-%d8%ac%d8%a7%db%8c%da%af%d8%b2%db%8c%d9%86-%d8%b9","status":"publish","type":"post","link":"https:\/\/energym.ir\/mag\/%d8%aa%d9%85%d8%b1%db%8c%d9%86%d8%a7%d8%aa-%da%a9%d8%a7%d8%b1%d8%af%db%8c%d9%88-%d8%a8%d8%af%d9%88%d9%86-%d8%af%d9%88%db%8c%d8%af%d9%86%d8%8c-%db%b4-%d8%ac%d8%a7%db%8c%da%af%d8%b2%db%8c%d9%86-%d8%b9\/","title":{"rendered":"\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0631\u062f\u06cc\u0648"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6172\" class=\"elementor elementor-6172\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-14444afa e-flex e-con-boxed e-con e-parent\" data-id=\"14444afa\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6f1b5d0e elementor-widget elementor-widget-text-editor\" data-id=\"6f1b5d0e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h1 dir=\"rtl\" lang=\"fa\">\u0622\u06cc\u0627 \u06a9\u0627\u0631\u062f\u06cc\u0648 \u0641\u0642\u0637 \u0628\u0647 \u062f\u0648\u06cc\u062f\u0646 \u0645\u062d\u062f\u0648\u062f \u0645\u06cc\u200c\u0634\u0648\u062f\u061f<\/h1>\r\n<p dir=\"rtl\" lang=\"fa\">\u0627\u062d\u062a\u0645\u0627\u0644\u0627\u064b \u062d\u062f\u0627\u0642\u0644 \u06cc\u06a9 \u0646\u0641\u0631 \u0631\u0627 \u0645\u06cc\u200c\u0634\u0646\u0627\u0633\u06cc\u062f \u06a9\u0647 \u0639\u0627\u0634\u0642 \u062f\u0648\u06cc\u062f\u0646 \u0627\u0633\u062a \u0648 \u0628\u062f\u0648\u0646 \u0622\u0646 \u0632\u0646\u062f\u06af\u06cc\u200c\u0627\u0634 \u0631\u0627 \u062a\u0635\u0648\u0631 \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f. \u0634\u0627\u06cc\u062f \u0647\u0645 \u0647\u0645\u06cc\u0634\u0647 \u0628\u0627 \u062e\u0648\u062f\u062a\u0627\u0646 \u0641\u06a9\u0631 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u0627\u0641\u0631\u0627\u062f \u06a9\u0645\u06cc \u062f\u06cc\u0648\u0627\u0646\u0647\u200c\u0627\u0646\u062f!<\/p>\r\n<p dir=\"rtl\" lang=\"fa\">\u0627\u0645\u0627 \u0648\u0627\u0642\u0639\u06cc\u062a \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 <strong>\u062f\u0648\u06cc\u062f\u0646 \u062a\u0646\u0647\u0627 \u0634\u06a9\u0644 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0631\u062f\u06cc\u0648 \u0646\u06cc\u0633\u062a<\/strong>.<\/p>\r\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u0645\u0627\u0646\u0646\u062f \u0627\u0644\u067e\u062a\u06cc\u06a9\u0627\u0644\u060c \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0627\u0631\u0648\u06cc\u06cc (Rowing Machine) \u0648 \u062d\u062a\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0648\u0646 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u062f\u0631 \u062e\u0627\u0646\u0647 \u0646\u06cc\u0632 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u0646\u062f \u0648 \u0647\u0645\u0627\u0646 \u0645\u0632\u0627\u06cc\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u0631\u0627 \u0641\u0631\u0627\u0647\u0645 \u06a9\u0646\u0646\u062f\u061b \u0628\u062f\u0648\u0646 \u0622\u0646\u06a9\u0647 \u0645\u062c\u0628\u0648\u0631 \u0628\u0627\u0634\u06cc\u062f \u0631\u0648\u06cc \u062a\u0631\u062f\u0645\u06cc\u0644 \u0628\u062f\u0648\u06cc\u062f.<\/p>\r\n\r\n\r\n<hr \/>\r\n\r\n<h2>\u06a9\u0627\u0631\u062f\u06cc\u0648 \u0686\u06cc\u0633\u062a\u061f<\/h2>\r\n<p dir=\"rtl\" lang=\"fa\">\u06a9\u0627\u0631\u062f\u06cc\u0648 \u0646\u0648\u0639\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627 \u0647\u062f\u0641 <strong>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0648 \u0633\u0631\u0639\u062a \u062a\u0646\u0641\u0633<\/strong> \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u060c \u0642\u0644\u0628 \u0648 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0646\u0641\u0633\u06cc \u0631\u0627 \u0628\u0647 \u0686\u0627\u0644\u0634 \u0645\u06cc\u200c\u06a9\u0634\u0646\u062f \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u062f\u0647\u0646\u062f.<\/p>\r\n<p dir=\"rtl\" lang=\"fa\">\u06a9\u0627\u0631\u062f\u06cc\u0648 \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u06cc \u062f\u0627\u0631\u062f \u0648 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647:<\/p>\r\n\r\n<ul dir=\"rtl\" lang=\"fa\">\r\n \t<li>\u0639\u0644\u0627\u06cc\u0642 \u0634\u062e\u0635\u06cc<\/li>\r\n \t<li>\u0633\u0637\u062d \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc<\/li>\r\n \t<li>\u0634\u0631\u0627\u06cc\u0637 \u0628\u062f\u0646\u06cc (\u0645\u0627\u0646\u0646\u062f \u0632\u0627\u0646\u0648 \u06cc\u0627 \u06a9\u0645\u0631 \u062f\u0631\u062f)<\/li>\r\n<\/ul>\r\n<p dir=\"rtl\" lang=\"fa\">\u0633\u0628\u06a9\u06cc \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u067e\u0627\u06cc\u062f\u0627\u0631 \u0648 \u0644\u0630\u062a\u200c\u0628\u062e\u0634 \u0628\u0627\u0634\u062f.<\/p>\r\n\r\n\r\n<hr \/>\r\n\r\n<h3 dir=\"rtl\" lang=\"fa\">\u0641\u0648\u0627\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0631\u062f\u06cc\u0648<\/h3>\r\n<p dir=\"rtl\" lang=\"fa\">\u0686\u0647 \u0627\u0632 \u06a9\u0627\u0631\u062f\u06cc\u0648 \u0644\u0630\u062a \u0628\u0628\u0631\u06cc\u062f \u0648 \u0686\u0647 \u0646\u0647\u060c \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062e\u0634 \u062c\u062f\u0627\u06cc\u06cc\u200c\u0646\u0627\u067e\u0630\u06cc\u0631 \u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0647\u0633\u062a\u0646\u062f.<\/p>\r\n<p dir=\"rtl\" lang=\"fa\">\u06a9\u0627\u0631\u062f\u06cc\u0648 \u0641\u0642\u0637 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0646\u06cc\u0633\u062a\u061b \u0628\u0644\u06a9\u0647:<\/p>\r\n\r\n<ul dir=\"rtl\" lang=\"fa\">\r\n \t<li>\u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628 \u0648 \u0639\u0631\u0648\u0642 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u062f\u0647\u062f<\/li>\r\n \t<li>\u062a\u0648\u0627\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f<\/li>\r\n \t<li>\u0627\u0632 \u0647\u0627\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u062d\u0645\u0627\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f<\/li>\r\n \t<li>\u0639\u0645\u0644\u06a9\u0631\u062f \u0645\u063a\u0632 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f<\/li>\r\n \t<li>\u062e\u0644\u0642\u200c\u0648\u062e\u0648\u060c \u062a\u0645\u0631\u06a9\u0632 \u0648 \u0628\u0647\u0631\u0647\u200c\u0648\u0631\u06cc \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u062f<\/li>\r\n<\/ul>\r\n<p dir=\"rtl\" lang=\"fa\">\u0637\u0628\u0642 \u062a\u0648\u0635\u06cc\u0647 <strong>Centers for Disease Control and Prevention (CDC)<\/strong>\u060c \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u0628\u0627\u06cc\u062f \u062d\u062f\u0627\u0642\u0644:<\/p>\r\n\r\n<ul dir=\"rtl\" lang=\"fa\">\r\n \t<li>\u06f1\u06f5\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a \u0647\u0648\u0627\u0632\u06cc \u0628\u0627 \u0634\u062f\u062a \u06a9\u0645 \u062a\u0627 \u0645\u062a\u0648\u0633\u0637<\/li>\r\n<\/ul>\r\n<p dir=\"rtl\" lang=\"fa\">\u06cc\u0627<\/p>\r\n\r\n<ul dir=\"rtl\" lang=\"fa\">\r\n \t<li>\u06f7\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a \u0647\u0648\u0627\u0632\u06cc \u0634\u062f\u06cc\u062f \u062f\u0631 \u0647\u0641\u062a\u0647<\/li>\r\n<\/ul>\r\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.<\/p>\r\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 \u062c\u0644\u0633\u0627\u062a \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631 \u0648 \u062c\u0644\u0633\u0627\u062a \u06a9\u0648\u062a\u0627\u0647\u200c\u062a\u0631 \u0647\u0631 \u062f\u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0645\u0624\u062b\u0631 \u0628\u0627\u0634\u0646\u062f\u061b \u0628\u0647 \u0634\u0631\u0637\u06cc \u06a9\u0647 \u0628\u0627 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0634\u0645\u0627 \u0647\u0645\u0627\u0647\u0646\u06af \u0628\u0627\u0634\u0646\u062f.<\/p>\r\n\r\n\r\n<hr \/>\r\n\r\n<h2 dir=\"rtl\" lang=\"fa\">\u0686\u06af\u0648\u0646\u0647 \u0628\u062f\u0648\u0646 \u062f\u0648\u06cc\u062f\u0646\u060c \u06a9\u0627\u0631\u062f\u06cc\u0648 \u062e\u0627\u0646\u06af\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f<\/h2>\r\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u0622\u0645\u0627\u062f\u0647\u200c\u0627\u06cc\u062f \u0628\u062f\u0648\u0646 \u062f\u0648\u06cc\u062f\u0646 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0633\u0648\u0632\u0627\u0646\u06cc\u062f\u060c \u0627\u06cc\u0646 \u0686\u0647\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646\u200c\u0647\u0627 \u0647\u0633\u062a\u0646\u062f \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 <strong>\u062f\u0631 \u062e\u0627\u0646\u0647 \u0648 \u0628\u062f\u0648\u0646 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a<\/strong> \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\r\n\r\n<h3 dir=\"rtl\" lang=\"fa\">1. \u06a9\u06cc\u06a9\u200c\u0628\u0648\u06a9\u0633\u06cc\u0646\u06af\u061b \u062a\u062e\u0644\u06cc\u0647 \u0627\u0633\u062a\u0631\u0633 \u0648 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0647\u0645\u200c\u0632\u0645\u0627\u0646<\/h3>\r\n<h3 style=\"text-align: justify;\"><\/h3>\r\n<img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-19589\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/s3.energym.ir\/statics\/images\/articles\/webp-1667290710274-667.webp\" alt=\"kick man\" width=\"720\" height=\"567\" data-pagespeed-url-hash=\"118888543\" data-pagespeed-onload=\"pagespeed.CriticalImages.checkImageForCriticality(this);\" data-pagespeed-loaded=\"1\" \/>\r\n<p dir=\"rtl\" lang=\"fa\">\u06a9\u06cc\u06a9\u200c\u0628\u0648\u06a9\u0633\u06cc\u0646\u06af \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0641\u0648\u0644\u200c\u0628\u0627\u062f\u06cc \u0648\u0627\u0642\u0639\u06cc \u0627\u0633\u062a. \u0645\u0634\u062a\u200c\u0647\u0627 \u0648 \u0644\u06af\u062f\u0647\u0627\u06cc \u0641\u0648\u0644 \u0627\u06a9\u0633\u062a\u0646\u0634\u0646\u060c \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0686\u0646\u062f\u06cc\u0646 \u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\r\n<p dir=\"rtl\" lang=\"fa\"><strong>\u0645\u0632\u0627\u06cc\u0627:<\/strong><\/p>\r\n\r\n<ul dir=\"rtl\" lang=\"fa\">\r\n \t<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628<\/li>\r\n \t<li>\u062a\u0642\u0648\u06cc\u062a \u0628\u0627\u0632\u0648\u0647\u0627\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u060c \u0634\u06a9\u0645\u060c \u0628\u0627\u0633\u0646 \u0648 \u067e\u0627\u0647\u0627<\/li>\r\n \t<li>\u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0628\u0627\u0644\u0627<\/li>\r\n \t<li>\u0642\u0627\u0628\u0644\u06cc\u062a \u062a\u0646\u0638\u06cc\u0645 \u0628\u0631\u0627\u06cc \u0633\u0637\u062d \u0645\u0628\u062a\u062f\u06cc \u062a\u0627 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc<\/li>\r\n<\/ul>\r\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u0647\u0645 \u0647\u06cc\u062c\u0627\u0646\u200c\u0627\u0646\u06af\u06cc\u0632 \u0627\u0633\u062a \u0648 \u0647\u0645 \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0645\u0624\u062b\u0631.<\/p>\r\n\r\n<h3 dir=\"rtl\" lang=\"fa\">2. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644\u061b \u06a9\u0648\u062a\u0627\u0647\u060c \u0645\u0624\u062b\u0631 \u0648 \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647<\/h3>\r\n<p style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/s3.energym.ir\/statics\/images\/articles\/webp-1667290857332-High-Intensity-Inter.webp\" alt=\"HIIT\" width=\"720\" height=\"480\" \/><\/p>\r\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u0632\u0645\u0627\u0646 \u06a9\u0645\u06cc \u062f\u0627\u0631\u06cc\u062f\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0627\u0646\u062a\u062e\u0627\u0628 \u0647\u0633\u062a\u0646\u062f.<\/p>\r\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627 \u0627\u06cc\u062c\u0627\u062f <strong>\u0627\u062b\u0631 \u067e\u0633\u200c\u0633\u0648\u0632\u06cc (Afterburn Effect)<\/strong> \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0628\u062f\u0646 \u062a\u0627 \u06f4\u06f8 \u0633\u0627\u0639\u062a \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0645 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0633\u0648\u0632\u0627\u0646\u062f.<\/p>\r\n<p dir=\"rtl\" lang=\"fa\">\u062d\u0631\u06a9\u0627\u062a \u0631\u0627\u06cc\u062c:<\/p>\r\n\r\n<ul dir=\"rtl\" lang=\"fa\">\r\n \t<li>\u0627\u0633\u06a9\u0648\u0627\u062a \u067e\u0631\u0634\u06cc<\/li>\r\n \t<li>\u0628\u0627\u0631\u067e\u06cc<\/li>\r\n \t<li>\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc<\/li>\r\n \t<li>\u0644\u0627\u0646\u06af\u0632 \u067e\u0631\u0634\u06cc<\/li>\r\n<\/ul>\r\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644\u200c\u0647\u0627 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0648 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\r\n\r\n<h3 dir=\"rtl\" lang=\"fa\">3. \u062a\u0645\u0631\u06cc\u0646 \u0631\u0642\u0635\u061b \u06a9\u0627\u0631\u062f\u06cc\u0648 \u0634\u0627\u062f \u0648 \u0636\u062f \u0627\u0633\u062a\u0631\u0633<\/h3>\r\n<p style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/s3.energym.ir\/statics\/images\/articles\/webp-1667290987965-Dance-Workout.webp\" alt=\"dance party\" width=\"720\" height=\"720\" \/><\/p>\r\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0642\u0635 \u0686\u06cc\u0632\u06cc \u0641\u0631\u0627\u062a\u0631 \u0627\u0632 \u0639\u0631\u0642 \u06a9\u0631\u062f\u0646 \u0647\u0633\u062a\u0646\u062f.<\/p>\r\n<p dir=\"rtl\" lang=\"fa\">\u06af\u0648\u0634 \u062f\u0627\u062f\u0646 \u0628\u0647 \u0645\u0648\u0633\u06cc\u0642\u06cc \u0645\u0648\u0631\u062f \u0639\u0644\u0627\u0642\u0647:<\/p>\r\n\r\n<ul dir=\"rtl\" lang=\"fa\">\r\n \t<li>\u062d\u0627\u0641\u0638\u0647 \u0648 \u062e\u0644\u0627\u0642\u06cc\u062a \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f<\/li>\r\n \t<li>\u0627\u0633\u062a\u0631\u0633 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f<\/li>\r\n \t<li>\u0645\u063a\u0632 \u0631\u0627 \u0628\u0647 \u0686\u0627\u0644\u0634 \u0645\u06cc\u200c\u06a9\u0634\u062f<\/li>\r\n<\/ul>\r\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0645\u0631\u06a9\u0632 \u0631\u0648\u06cc \u0627\u0644\u06af\u0648\u0647\u0627\u06cc \u062d\u0631\u06a9\u062a\u06cc\u060c \u0631\u0642\u0635 \u0631\u0627 \u0628\u0647 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u0634\u0646\u0627\u062e\u062a\u06cc-\u0628\u062f\u0646\u06cc \u062a\u0628\u062f\u06cc\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\r\n\r\n<h3 dir=\"rtl\" lang=\"fa\">4. \u06a9\u0627\u0631\u062f\u06cc\u0648 \u06a9\u0645\u200c\u0634\u062f\u062a\u061b \u0646\u062a\u0627\u06cc\u062c \u06a9\u0627\u0645\u0644 \u0628\u0627 \u0641\u0634\u0627\u0631 \u06a9\u0645\u062a\u0631<\/h3>\r\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/s3.energym.ir\/statics\/images\/articles\/webp-1667291022246-square-1663621065.webp\" alt=\"\" width=\"720\" height=\"720\" \/><\/p>\r\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u0627\u0632 \u062f\u0631\u062f \u0632\u0627\u0646\u0648\u060c \u0644\u06af\u0646 \u06cc\u0627 \u06a9\u0645\u0631 \u0631\u0646\u062c \u0645\u06cc\u200c\u0628\u0631\u06cc\u062f\u060c \u06cc\u0627 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0627\u0632 \u0622\u0646 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0645\u200c\u0634\u062f\u062a \u0627\u0646\u062a\u062e\u0627\u0628 \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647\u200c\u0627\u06cc \u0647\u0633\u062a\u0646\u062f.<\/p>\r\n<p dir=\"rtl\" lang=\"fa\">\u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0648 \u062f\u0648\u0686\u0631\u062e\u0647\u200c\u0633\u0648\u0627\u0631\u06cc\u060c \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0646\u06cc\u0632 \u0645\u0641\u06cc\u062f\u0646\u062f:<\/p>\r\n\r\n<ul dir=\"rtl\" lang=\"fa\">\r\n \t<li>\u067e\u06cc\u0644\u0627\u062a\u0633<\/li>\r\n \t<li>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u06a9\u0645\u200c\u0641\u0634\u0627\u0631<\/li>\r\n \t<li>\u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644\u200c\u0647\u0627\u06cc \u0627\u0635\u0644\u0627\u062d\u200c\u0634\u062f\u0647<\/li>\r\n<\/ul>\r\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u0633\u0628\u06a9 \u062a\u0645\u0631\u06cc\u0646\u060c \u0647\u0645 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f \u0648 \u0647\u0645 \u062a\u0648\u0627\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\r\n\r\n\r\n<hr \/>\r\n\r\n<h3 dir=\"rtl\" lang=\"fa\">\u0646\u06a9\u0627\u062a \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0631\u062f\u06cc\u0648 \u0645\u0646\u0627\u0633\u0628<\/h3>\r\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u062a\u06cc\u062c\u0647:<\/p>\r\n\r\n<ul dir=\"rtl\" lang=\"fa\">\r\n \t<li>\u062a\u0645\u0631\u06cc\u0646\u06cc \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0627\u0632 \u0622\u0646 \u0644\u0630\u062a \u0645\u06cc\u200c\u0628\u0631\u06cc\u062f<\/li>\r\n \t<li>\u0633\u0637\u062d \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0646\u0638\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f<\/li>\r\n \t<li>\u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0627 \u0647\u062f\u0641\u200c\u062a\u0627\u0646 \u0647\u0645\u0627\u0647\u0646\u06af \u06a9\u0646\u06cc\u062f (\u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc\u060c \u0633\u0644\u0627\u0645\u062a\u06cc\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a)<\/li>\r\n \t<li>\u062f\u0631 \u0635\u0648\u0631\u062a \u0646\u06cc\u0627\u0632 \u0628\u0627 \u0645\u0631\u0628\u06cc \u0648\u0631\u0632\u0634\u06cc \u06cc\u0627 \u0645\u062a\u062e\u0635\u0635 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f<\/li>\r\n<\/ul>\r\n<p dir=\"rtl\" lang=\"fa\">\u067e\u0627\u06cc\u0628\u0646\u062f\u06cc \u0645\u0647\u0645\u200c\u062a\u0631 \u0627\u0632 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0627\u0633\u062a.<\/p>\r\n\r\n\r\n<hr \/>\r\n\r\n<h3 dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u062f\u0648\u06cc\u062f\u0646 \u06a9\u0646\u06cc\u062f<\/h3>\r\n<p dir=\"rtl\" lang=\"fa\">\u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0646\u062a\u0627\u06cc\u062c \u067e\u0627\u06cc\u062f\u0627\u0631 \u0628\u062f\u0648\u0646 \u0631\u0627\u0647\u0646\u0645\u0627\u06cc\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0633\u062e\u062a \u0627\u0633\u062a.<\/p>\r\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644\u060c <a href=\"https:\/\/energym.ir\/fitness\"><strong>\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0627\u0646\u0631\u062c\u06cc\u0645<\/strong><\/a> \u0645\u062c\u0645\u0648\u0639\u0647\u200c\u0627\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0631\u062f\u06cc\u0648\u06cc \u0631\u0627\u06cc\u06af\u0627\u0646\u060c \u0628\u062f\u0648\u0646 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062f\u0648\u06cc\u062f\u0646 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f:<\/p>\r\n\r\n<ul dir=\"rtl\" lang=\"fa\">\r\n \t<li>\u062f\u0631 \u062e\u0627\u0646\u0647 \u06cc\u0627 \u0647\u0631 \u0645\u06a9\u0627\u0646 \u062f\u06cc\u06af\u0631<\/li>\r\n \t<li>\u062f\u0631 \u0647\u0631 \u0633\u0627\u0639\u062a \u0627\u0632 \u0634\u0628\u0627\u0646\u0647\u200c\u0631\u0648\u0632<\/li>\r\n \t<li>\u0628\u062f\u0648\u0646 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a<\/li>\r\n<\/ul>\r\n<p dir=\"rtl\" lang=\"fa\">\u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\r\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u0647\u0646\u0648\u0632 \u0628\u0647 \u062a\u06cc\u0645 <a href=\"https:\/\/energym.ir\">\u0627\u0646\u0631\u062c\u06cc\u0645<\/a> \u0646\u067e\u06cc\u0648\u0633\u062a\u0647\u200c\u0627\u06cc\u062f\u060c \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u0627 \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0631\u0627 \u062f\u0627\u0646\u0644\u0648\u062f \u0648 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0631\u0627\u06cc\u06af\u0627\u0646 \u062b\u0628\u062a\u200c\u0646\u0627\u0645 \u06a9\u0646\u06cc\u062f.<\/p>\r\n\r\n\r\n<hr \/>\r\n\r\n<h3 dir=\"rtl\" lang=\"fa\">\u0645\u0646\u0627\u0628\u0639 \u0639\u0644\u0645\u06cc \u0645\u0639\u062a\u0628\u0631<\/h3>\r\n<p lang=\"en\" style=\"text-align: left;\"><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/index.htm\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.cdc.gov\/physicalactivity\/basics\/index.htm<\/a><\/p>\r\n<p lang=\"en\" style=\"text-align: left;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4241367\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4241367\/<\/a><\/p>\r\n<p lang=\"en\" style=\"text-align: left;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/<\/a><\/p>\r\n<p lang=\"en\" style=\"text-align: left;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5466942\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5466942\/<\/a><\/p>\r\n<p lang=\"en\" style=\"text-align: left;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5901408\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5901408\/<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cde162d e-flex e-con-boxed e-con e-parent\" data-id=\"cde162d\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6517132 elementor-widget elementor-widget-image\" data-id=\"6517132\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"410\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-1024x410.jpg\" class=\"attachment-large size-large wp-image-10124\" alt=\"\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647 \u063a\u0630\u0627\u06cc \u0631\u0698\u06cc\u0645\u06cc \u062f\u0631 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