{"id":6176,"date":"2021-10-19T00:00:00","date_gmt":"2021-10-18T20:30:00","guid":{"rendered":"https:\/\/energym.ir\/mag\/%d8%ad%d8%b1%da%a9%d8%aa-%d9%82%d8%af%d8%b1%d8%aa%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d9%85%d8%a8%d8%aa%d8%af%db%8c%d8%a7%d9%86\/"},"modified":"2026-02-01T14:48:31","modified_gmt":"2026-02-01T11:18:31","slug":"%d8%ad%d8%b1%da%a9%d8%a7%d8%aa-%d9%be%d8%a7%db%8c%d9%87-%d9%82%d8%af%d8%b1%d8%aa%db%8c","status":"publish","type":"post","link":"https:\/\/energym.ir\/mag\/%d8%ad%d8%b1%da%a9%d8%a7%d8%aa-%d9%be%d8%a7%db%8c%d9%87-%d9%82%d8%af%d8%b1%d8%aa%db%8c\/","title":{"rendered":"5 \u062d\u0631\u06a9\u062a \u0642\u062f\u0631\u062a\u06cc \u06a9\u0647 \u0645\u0628\u062a\u062f\u06cc\u0627\u0646 \u0628\u0627\u06cc\u062f \u06cc\u0627\u062f \u0628\u06af\u06cc\u0631\u0646\u062f"},"content":{"rendered":"<h1 dir=\"rtl\" lang=\"fa\">\u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u0642\u062f\u0631\u062a\u06cc\u061b \u0633\u062a\u0648\u0646 \u0627\u0635\u0644\u06cc \u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645<\/h1>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0631\u062e\u06cc \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0622\u0646\u200c\u0642\u062f\u0631 \u0645\u0647\u0645 \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0647\u0645\u06cc\u0634\u0647 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0634\u0645\u0627 \u062d\u0636\u0648\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631\u0633\u062a \u0645\u062b\u0644 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u067e\u0627\u06cc\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0647\u0645\u06cc\u0634\u0647 \u062f\u0631 \u0622\u0634\u067e\u0632\u062e\u0627\u0646\u0647 \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u0642\u062f\u0631\u062a\u06cc<\/strong>\u060c \u0627\u0633\u0627\u0633 \u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0631\u0627 \u062a\u0634\u06a9\u06cc\u0644 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0641\u0631\u0642\u06cc \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627\u0632\u0647\u200c\u06a9\u0627\u0631 \u0628\u0627\u0634\u06cc\u062f \u06cc\u0627 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u060c \u062f\u0631 \u062e\u0627\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u06cc\u0627 \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u0631\u0648\u06cc\u062f\u061b<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0631\u0627 \u0628\u0647\u200c\u062f\u0631\u0633\u062a\u06cc \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u060c \u0628\u062f\u0646 \u0634\u0645\u0627 \u0642\u0648\u06cc\u200c\u062a\u0631\u060c \u0647\u0645\u0627\u0647\u0646\u06af\u200c\u062a\u0631 \u0648 \u0627\u06cc\u0645\u0646\u200c\u062a\u0631 \u062d\u0631\u06a9\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u2705 \u0686\u0631\u0627 \u062d\u0631\u06a9\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u067e\u0627\u06cc\u0647 \u0627\u06cc\u0646\u200c\u0642\u062f\u0631 \u0645\u0647\u0645 \u0647\u0633\u062a\u0646\u062f\u061f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0631\u062e\u0644\u0627\u0641 \u062a\u0635\u0648\u0631 \u0631\u0627\u06cc\u062c\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0641\u0642\u0637 \u0645\u062e\u0635\u0648\u0635 \u0628\u062f\u0646\u0633\u0627\u0632\u0647\u0627 \u0646\u06cc\u0633\u062a\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u0648\u0627\u0642\u0639\u060c \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0627\u0631\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0645\u062b\u0644:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0646\u0634\u0633\u062a\u0646 \u0648 \u0628\u0644\u0646\u062f \u0634\u062f\u0646<\/li>\n<li>\u0628\u0631\u062f\u0627\u0634\u062a\u0646 \u0627\u062c\u0633\u0627\u0645<\/li>\n<li>\u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0627\u0632 \u067e\u0644\u0647<\/li>\n<li>\u0633\u0648\u0627\u0631 \u0648 \u067e\u06cc\u0627\u062f\u0647 \u0634\u062f\u0646 \u0627\u0632 \u0645\u0627\u0634\u06cc\u0646<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0631\u0627 <strong>\u0627\u06cc\u0645\u0646\u200c\u062a\u0631 \u0648 \u0628\u0627 \u0641\u0634\u0627\u0631 \u06a9\u0645\u062a\u0631 \u0631\u0648\u06cc \u0645\u0641\u0627\u0635\u0644<\/strong> \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u0627\u06cc\u0646\u062c\u0627\u0633\u062a:<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0627 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0628\u062f\u0646 \u062f\u0686\u0627\u0631 \u0636\u0639\u0641 \u06cc\u0627 \u062f\u0631\u062f \u0646\u0634\u0648\u062f\u060c \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0645\u062a\u0648\u062c\u0647 \u0627\u0631\u0632\u0634 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0646\u0645\u06cc\u200c\u0634\u0648\u06cc\u0645.<\/p>\n<hr \/>\n<h1 dir=\"rtl\" lang=\"fa\">\u00a0\u0634\u0631\u0648\u0639 \u0628\u0627 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647<\/h1>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u0647\u0646\u0648\u0632 \u0628\u0627 \u0648\u0632\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0646\u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u06a9\u0627\u0645\u0644\u0627\u064b \u062f\u0631 \u0645\u0633\u06cc\u0631 \u062f\u0631\u0633\u062a\u06cc \u0647\u0633\u062a\u06cc\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647\u060c \u0647\u062f\u0641 \u0627\u0635\u0644\u06cc \u0641\u0642\u0637 \u06cc\u06a9 \u0686\u06cc\u0632 \u0627\u0633\u062a:<\/p>\n<blockquote>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u062d\u0631\u06a9\u062a<\/strong><\/p>\n<\/blockquote>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u0632\u0645\u0627\u0646\u06cc \u0631\u062e \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u06a9\u0647 \u0627\u0641\u0631\u0627\u062f \u062a\u0627\u0632\u0647\u200c\u06a9\u0627\u0631\u060c \u062e\u06cc\u0644\u06cc \u0632\u0648\u062f \u0633\u0631\u0627\u063a \u062f\u0645\u0628\u0644 \u06cc\u0627 \u06a9\u062a\u0644\u200c\u0628\u0644\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0645\u06cc\u200c\u0631\u0648\u0646\u062f\u060c \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u06a9\u0647 \u0627\u0644\u06af\u0648\u06cc \u062d\u0631\u06a9\u062a\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0628\u0644\u062f \u0628\u0627\u0634\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646<\/strong> \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u0633\u062a \u0631\u0627 \u0641\u0639\u0627\u0644 \u06a9\u0646\u06cc\u062f<\/li>\n<li>\u062d\u0627\u0641\u0638\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0633\u0627\u0632\u06cc\u062f<\/li>\n<li>\u0648 \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u06a9\u0645\u0631\u06cc \u0648 \u0632\u0627\u0646\u0648\u06cc\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f<\/li>\n<\/ul>\n<hr \/>\n<h1 dir=\"rtl\" lang=\"fa\">\u00a0\u06f5 \u062d\u0631\u06a9\u062a \u067e\u0627\u06cc\u0647 \u0642\u062f\u0631\u062a\u06cc \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 (\u0648\u06cc\u0698\u0647 \u0645\u0628\u062a\u062f\u06cc\u0627\u0646)<\/h1>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">1\ufe0f\u20e3 \u0627\u0633\u06a9\u0648\u0627\u062a (Squat)<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u0633\u06a9\u0648\u0627\u062a \u06cc\u06a9\u06cc \u0627\u0632 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc\u200c\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u0628\u0627 \u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0627\u0631\u062a\u0628\u0627\u0637 \u062f\u0627\u0631\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0639\u0636\u0644\u0627\u062a:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0628\u0627\u0633\u0646<\/li>\n<li>\u0631\u0627\u0646<\/li>\n<li>\u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0631\u0627 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u0646\u0645\u0627\u06cc\u062f.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u2705 \u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0627\u062c\u0631\u0627\u06cc \u0627\u0633\u06a9\u0648\u0627\u062a<\/h3>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0634\u06a9\u0645 \u0631\u0627 \u0641\u0639\u0627\u0644 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f<\/li>\n<li>\u0648\u0632\u0646 \u0628\u062f\u0646 \u0631\u0627 \u0631\u0648\u06cc \u067e\u0627\u0634\u0646\u0647 \u067e\u0627 \u0645\u0646\u062a\u0642\u0644 \u06a9\u0646\u06cc\u062f<\/li>\n<li>\u0632\u0627\u0646\u0648\u0647\u0627 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062c\u0644\u0648\u062a\u0631 \u0627\u0632 \u067e\u0646\u062c\u0647\u200c\u0647\u0627 \u0646\u0631\u0648\u0646\u062f<\/li>\n<li>\u062f\u0631 \u0645\u0633\u06cc\u0631 \u0628\u0627\u0644\u0627 \u0622\u0645\u062f\u0646\u060c \u0627\u0632 \u0642\u062f\u0631\u062a \u0628\u0627\u0633\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f<\/li>\n<\/ul>\n<p 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-1667634618478-shutterstock_1798734.webp\" alt=\"Squats\" width=\"720\" height=\"478\" \/><\/p>\n<h2 lang=\"en\">2\ufe0f\u20e3 \u0634\u0646\u0627 (Push\u2011Up)<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0634\u0646\u0627 \u062d\u0631\u06a9\u062a\u06cc \u0633\u0627\u062f\u0647 \u0627\u0645\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0624\u062b\u0631 \u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u0641\u0631\u0645 \u0622\u0646 \u0631\u0627 \u062f\u0631\u0633\u062a \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u060c \u0639\u0636\u0644\u0627\u062a:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0633\u06cc\u0646\u0647<\/li>\n<li>\u0628\u0627\u0632\u0648<\/li>\n<li>\u0634\u0627\u0646\u0647<\/li>\n<li>\u0634\u06a9\u0645<\/li>\n<li>\u0648 \u062d\u062a\u06cc \u067e\u0627\u0647\u0627<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0647\u200c\u0637\u0648\u0631 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0641\u0639\u0627\u0644 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u2705 \u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0627\u062c\u0631\u0627\u06cc \u0634\u0646\u0627<\/h3>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0633\u0631 \u0648 \u06af\u0631\u062f\u0646 \u062f\u0631 \u0627\u0645\u062a\u062f\u0627\u062f \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0628\u0645\u0627\u0646\u062f<\/li>\n<li>\u0634\u06a9\u0645 \u0648 \u0628\u0627\u0633\u0646 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f<\/li>\n<li>\u0644\u06af\u0646 \u0627\u0641\u062a \u0646\u06a9\u0646\u062f \u06cc\u0627 \u0628\u0627\u0644\u0627 \u0646\u0631\u0648\u062f<\/li>\n<li>\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u0646\u062f<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\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-1667634577109-shutterstock_1428376.webp\" alt=\"Push ups\" width=\"720\" height=\"480\" \/><\/p>\n<h2 dir=\"rtl\" lang=\"fa\"><\/h2>\n<h2 dir=\"rtl\" lang=\"fa\">3\ufe0f\u20e3 \u0644\u0627\u0646\u06af\u0632 (Lunge)<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0644\u0627\u0646\u06af\u0632\u060c \u0627\u0644\u06af\u0648\u06cc \u062d\u0631\u06a9\u062a\u06cc \u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0648 \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0627\u0632 \u067e\u0644\u0647 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u062a\u0639\u0627\u062f\u0644\u060c \u0642\u062f\u0631\u062a \u067e\u0627 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u2705 \u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0627\u062c\u0631\u0627\u06cc \u0644\u0627\u0646\u06af\u0632<\/h3>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0632\u0627\u0646\u0648\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0632\u0627\u0648\u06cc\u0647 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f<\/li>\n<li>\u0648\u0632\u0646 \u0628\u062f\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0631\u0648\u06cc \u067e\u0627\u0634\u0646\u0647 \u067e\u0627\u06cc \u062c\u0644\u0648 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f<\/li>\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0635\u0627\u0641 \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0639\u0642\u0628 \u0628\u0645\u0627\u0646\u0646\u062f<\/li>\n<li>\u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0641\u0639\u0627\u0644 \u0628\u0627\u0634\u0646\u062f<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\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-1667634530047-5-Rules-For-Better-L.webp\" alt=\"lunges\" width=\"720\" height=\"452\" \/><\/p>\n<h2 dir=\"rtl\" lang=\"fa\"><\/h2>\n<h2 dir=\"rtl\" lang=\"fa\">4\ufe0f\u20e3 \u067e\u0644\u0627\u0646\u06a9 (Plank)<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u067e\u0644\u0627\u0646\u06a9 \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a <strong>\u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc (Core)<\/strong> \u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u067e\u0627\u06cc\u0647\u200c\u0627\u06cc\u060c \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0645\u062d\u0627\u0641\u0638\u062a \u0627\u0632 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u062f\u0627\u0631\u062f.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u2705 \u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0627\u062c\u0631\u0627\u06cc \u067e\u0644\u0627\u0646\u06a9<\/h3>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u062f\u0642\u06cc\u0642\u0627\u064b \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u0646\u062f<\/li>\n<li>\u0628\u062f\u0646 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0635\u0627\u0641 \u0628\u0645\u0627\u0646\u062f<\/li>\n<li>\u0628\u0627\u0633\u0646 \u0646\u0647 \u0628\u0627\u0644\u0627 \u0628\u0631\u0648\u062f \u0648 \u0646\u0647 \u0627\u0641\u062a \u06a9\u0646\u062f<\/li>\n<li>\u067e\u0627\u0647\u0627 \u0648 \u0634\u06a9\u0645 \u0641\u0639\u0627\u0644 \u0628\u0627\u0634\u0646\u062f<\/li>\n<\/ul>\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-1667634480311-plank-stability-ball.webp\" alt=\"Planks\" width=\"720\" height=\"480\" \/><\/p>\n<h2 dir=\"rtl\" lang=\"fa\">5\ufe0f\u20e3 \u062f\u062f\u0644\u06cc\u0641\u062a \u0631\u0648\u0645\u0627\u0646\u06cc\u0627\u06cc\u06cc \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u062f\u0644\u06cc\u0641\u062a\u060c \u067e\u06cc\u0634\u0631\u0641\u062a\u0647\u200c\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0627\u06cc\u0646 \u0645\u062c\u0645\u0648\u0639\u0647 \u0627\u0633\u062a\u061b<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u0645\u0627 \u0627\u06af\u0631 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u0622\u0646 \u0631\u0627 \u06cc\u0627\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u06cc\u06a9\u06cc \u0627\u0632 \u0627\u06cc\u0645\u0646\u200c\u062a\u0631\u06cc\u0646 \u0648 \u0645\u0641\u06cc\u062f\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u2705 \u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u062f\u062f\u0644\u06cc\u0641\u062a \u0631\u0648\u0645\u0627\u0646\u06cc\u0627\u06cc\u06cc<\/h3>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u067e\u0627\u0647\u0627 \u0645\u0648\u0627\u0632\u06cc \u0648 \u06a9\u0645\u06cc \u0628\u0627\u0632\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0644\u06af\u0646 \u0628\u0627\u0634\u0646\u062f<\/li>\n<li>\u062d\u0631\u06a9\u062a \u0627\u0632 \u0645\u0641\u0635\u0644 \u0631\u0627\u0646 \u0634\u0631\u0648\u0639 \u0634\u0648\u062f\u060c \u0646\u0647 \u0627\u0632 \u06a9\u0645\u0631<\/li>\n<li>\u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u062e\u0646\u062b\u06cc \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u062f<\/li>\n<li>\u062a\u0635\u0648\u0631 \u06a9\u0646\u06cc\u062f \u0628\u0627\u0633\u0646 \u0645\u0627\u0646\u0646\u062f \u0644\u0648\u0644\u0627 \u0639\u0642\u0628 \u0645\u06cc\u200c\u0631\u0648\u062f<\/li>\n<li>\u062d\u0631\u06a9\u062a \u0631\u0627 \u0622\u0631\u0627\u0645 \u0648 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f<\/li>\n<\/ul>\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-1667634438508-shutterstock_1666551.webp\" alt=\"Romanian Deadlift\" width=\"720\" height=\"481\" \/><\/p>\n<h1 dir=\"rtl\" lang=\"fa\"><\/h1>\n<h1 dir=\"rtl\" lang=\"fa\">\u0686\u0631\u0627 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u0627\u0632 \u0648\u0632\u0646\u0647 \u0645\u0647\u0645\u200c\u062a\u0631 \u0627\u0633\u062a\u061f<\/h1>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u062c\u0631\u0627\u06cc \u0627\u0634\u062a\u0628\u0627\u0647 \u062d\u0631\u06a9\u0627\u062a:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u062e\u0637\u0631 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f<\/li>\n<li>\u0639\u0636\u0644\u0627\u062a \u0627\u0634\u062a\u0628\u0627\u0647 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/li>\n<li>\u0648 \u0646\u062a\u06cc\u062c\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u0645\u0642\u0627\u0628\u0644\u060c <strong>\u0641\u0631\u0645 \u0635\u062d\u06cc\u062d<\/strong>:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0642\u062f\u0631\u062a \u0648\u0627\u0642\u0639\u06cc \u0645\u06cc\u200c\u0633\u0627\u0632\u062f<\/li>\n<li>\u0627\u0639\u062a\u0645\u0627\u062f\u0628\u0647\u200c\u0646\u0641\u0633 \u062d\u0631\u06a9\u062a\u06cc \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f<\/li>\n<li>\u0648 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0631\u0627\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a \u0622\u0645\u0627\u062f\u0647 \u0645\u06cc\u200c\u0633\u0627\u0632\u062f<\/li>\n<\/ul>\n<hr \/>\n<h1 dir=\"rtl\" lang=\"fa\">\u0686\u0647 \u0632\u0645\u0627\u0646\u06cc \u0648\u0632\u0646\u0647 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u0645\u061f<\/h1>\n<p dir=\"rtl\" lang=\"fa\">\u0648\u0642\u062a\u06cc:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0628\u062f\u0648\u0646 \u0641\u06a9\u0631 \u06a9\u0631\u062f\u0646\u060c \u062d\u0631\u06a9\u062a \u0631\u0627 \u062f\u0631\u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f<\/li>\n<li>\u06a9\u0646\u062a\u0631\u0644 \u06a9\u0627\u0645\u0644 \u0631\u0648\u06cc \u0628\u062f\u0646 \u062f\u0627\u0631\u06cc\u062f<\/li>\n<li>\u0648 \u062f\u0631 \u062d\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631\u062f \u063a\u06cc\u0631\u0639\u0627\u062f\u06cc \u0627\u062d\u0633\u0627\u0633 \u0646\u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f <strong>\u0628\u0647\u200c\u062a\u062f\u0631\u06cc\u062c \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9<\/strong> \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\ud83d\udccc \u0646\u06a9\u062a\u0647 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc:<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u062e\u0648\u062f \u0641\u06cc\u0644\u0645 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0641\u0631\u0645 \u0627\u062c\u0631\u0627 \u0631\u0627 \u0628\u0631\u0631\u0633\u06cc \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0624\u062b\u0631\u062a\u0631\u06cc\u0646 \u0631\u0648\u0634\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628 \u0627\u0633\u062a.<\/p>\n<hr \/>\n<h1 dir=\"rtl\" lang=\"fa\">\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc \u0646\u0647\u0627\u06cc\u06cc<\/h1>\n<p dir=\"rtl\" lang=\"fa\">\u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u0642\u062f\u0631\u062a\u06cc\u060c \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0634\u0645\u0627 \u0647\u0633\u062a\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0631\u0627 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0648 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u06cc\u0627\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0645\u0633\u06cc\u0631 \u067e\u06cc\u0634\u0631\u0641\u062a \u0634\u0645\u0627:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0627\u06cc\u0645\u0646\u200c\u062a\u0631<\/li>\n<li>\u067e\u0627\u06cc\u062f\u0627\u0631\u062a\u0631<\/li>\n<li>\u0648 \u0645\u0624\u062b\u0631\u062a\u0631<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc 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target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/www.acsm.org\/education-resources\/trending-topics-resources\/resource-library\/detail?id=da4c3c47-1910-4b3f-8d9e-96c17c0c36f3<\/a><\/p>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/strength-training-builds-more-than-muscles\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/www.health.harvard.edu\/staying-healthy\/strength-training-builds-more-than-muscles<\/a><\/p>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670<\/a><\/p>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3806175\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3806175\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u0642\u062f\u0631\u062a\u06cc\u061b \u0633\u062a\u0648\u0646 \u0627\u0635\u0644\u06cc \u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0628\u0631\u062e\u06cc \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0622\u0646\u200c\u0642\u062f\u0631 \u0645\u0647\u0645 \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0647\u0645\u06cc\u0634\u0647 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0634\u0645\u0627 \u062d\u0636\u0648\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b \u062f\u0631\u0633\u062a \u0645\u062b\u0644 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u067e\u0627\u06cc\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0647\u0645\u06cc\u0634\u0647 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