{"id":7567,"date":"2023-12-16T09:46:28","date_gmt":"2023-12-16T06:16:28","guid":{"rendered":"https:\/\/energym.ir\/mag\/?p=7567"},"modified":"2026-02-01T11:29:04","modified_gmt":"2026-02-01T07:59:04","slug":"%d9%be%db%8c%d9%84%d8%a7%d8%aa%d8%b3-%da%86%db%8c%d8%b3%d8%aa","status":"publish","type":"post","link":"https:\/\/energym.ir\/mag\/%d9%be%db%8c%d9%84%d8%a7%d8%aa%d8%b3-%da%86%db%8c%d8%b3%d8%aa\/","title":{"rendered":"\u067e\u06cc\u0644\u0627\u062a\u0633 \u0686\u06cc\u0633\u062a\u061f \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u06a9\u0627\u0645\u0644 \u0641\u0648\u0627\u06cc\u062f\u060c \u0627\u0635\u0648\u0644 \u0648 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u067e\u06cc\u0644\u0627\u062a\u0633"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"7567\" class=\"elementor elementor-7567\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1377604d e-flex e-con-boxed e-con e-parent\" data-id=\"1377604d\" 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-4b342e9f elementor-widget elementor-widget-text-editor\" data-id=\"4b342e9f\" 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<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u0634\u0644\u0648\u063a \u0648 \u067e\u0631\u0634\u062a\u0627\u0628 \u0627\u0645\u0631\u0648\u0632\u060c \u062d\u0641\u0638 \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0627\u0647\u0645\u06cc\u062a \u0632\u06cc\u0627\u062f\u06cc \u062f\u0627\u0631\u062f. \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0628\u0647\u200c\u062f\u0646\u0628\u0627\u0644 \u0631\u0648\u0634\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0647\u0645 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\u06cc\u06a9 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0646\u0638\u0645 \u0627\u0633\u062a \u06a9\u0647 <strong>\u062c\u0648\u0632\u0641 \u067e\u06cc\u0644\u0627\u062a\u0633<\/strong> \u0622\u0646 \u0631\u0627 \u062f\u0631 \u0627\u0648\u0627\u06cc\u0644 \u0642\u0631\u0646 \u0628\u06cc\u0633\u062a\u0645 \u0637\u0631\u0627\u062d\u06cc \u06a9\u0631\u062f. \u0627\u0648 \u0627\u06cc\u0646 \u0631\u0648\u0634 \u0631\u0627 \u0628\u0627 \u0647\u062f\u0641 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0646\u062a\u0631\u0644 \u062d\u0631\u06a9\u062a\u06cc \u0648 \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u06cc \u0627\u0628\u062f\u0627\u0639 \u06a9\u0631\u062f.<\/p><p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u06cc\u0644\u0627\u062a\u0633\u060c \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062d\u0631\u06a9\u0627\u062a \u0631\u0627 \u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0627\u0644\u0627\u060c \u062a\u0646\u0641\u0633 \u0635\u062d\u06cc\u062d \u0648 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0627\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u06cc\u0646 \u0648\u06cc\u0698\u06af\u06cc \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0639\u0636\u0644\u0627\u062a \u0639\u0645\u0642\u06cc \u0628\u062f\u0646\u060c \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u060c \u06a9\u0645\u0631 \u0648 \u0644\u06af\u0646\u060c \u0641\u0639\u0627\u0644 \u0634\u0648\u0646\u062f \u0648 \u0642\u062f\u0631\u062a \u0628\u06af\u06cc\u0631\u0646\u062f.<\/p><hr \/><h2 dir=\"rtl\" lang=\"fa\">\u0627\u0635\u0648\u0644 \u0627\u0635\u0644\u06cc \u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633<\/h2><p dir=\"rtl\" lang=\"fa\">\u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0631 \u0686\u0646\u062f \u0627\u0635\u0644 \u0645\u0647\u0645 \u0627\u0633\u062a\u0648\u0627\u0631 \u0627\u0633\u062a \u06a9\u0647 \u0622\u0646 \u0631\u0627 \u0627\u0632 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634\u200c\u0647\u0627 \u0645\u062a\u0645\u0627\u06cc\u0632 \u0645\u06cc\u200c\u06a9\u0646\u062f:<\/p><h3 dir=\"rtl\" lang=\"fa\">1. \u062a\u0645\u0631\u06a9\u0632<\/h3><p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u067e\u06cc\u0644\u0627\u062a\u0633\u060c \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062a\u0645\u0627\u0645 \u062a\u0648\u062c\u0647 \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u062d\u0631\u06a9\u062a \u0648 \u062f\u0631\u06af\u06cc\u0631\u06cc \u0639\u0636\u0644\u0627\u062a \u0647\u062f\u0641 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f.<\/p><h3 dir=\"rtl\" lang=\"fa\">2. \u06a9\u0646\u062a\u0631\u0644<\/h3><p dir=\"rtl\" lang=\"fa\">\u0647\u0631 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0627\u0645\u0644 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f \u0648 \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u06cc\u0639 \u0648 \u0628\u062f\u0648\u0646 \u062f\u0642\u062a \u067e\u0631\u0647\u06cc\u0632 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f.<\/p><h3 dir=\"rtl\" lang=\"fa\">3. \u062a\u0646\u0641\u0633<\/h3><p dir=\"rtl\" lang=\"fa\">\u062a\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0648 \u0647\u0645\u0627\u0647\u0646\u06af \u0628\u0627 \u062d\u0631\u06a9\u062a\u060c \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0627\u0631\u0627\u06cc\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u0631\u062f.<\/p><h3 dir=\"rtl\" lang=\"fa\">4. \u0645\u0631\u06a9\u0632\u06cc\u062a (Core)<\/h3><p dir=\"rtl\" lang=\"fa\">\u067e\u06cc\u0644\u0627\u062a\u0633 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0645\u0646\u0628\u0639 \u0627\u0635\u0644\u06cc \u0642\u062f\u0631\u062a \u062f\u0631 \u0646\u0638\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f.<\/p><h3 dir=\"rtl\" lang=\"fa\">5. \u062f\u0642\u062a \u0648 \u06a9\u06cc\u0641\u06cc\u062a<\/h3><p dir=\"rtl\" lang=\"fa\">\u06a9\u06cc\u0641\u06cc\u062a \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0627\u0632 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u0647\u0627 \u0627\u0647\u0645\u06cc\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0631\u062f.<\/p><hr \/><h2 dir=\"rtl\" lang=\"fa\">\u0641\u0648\u0627\u06cc\u062f \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc<\/h2><p dir=\"rtl\" lang=\"fa\">\u067e\u06cc\u0644\u0627\u062a\u0633 \u0641\u0648\u0627\u06cc\u062f \u062c\u0633\u0645\u06cc \u0648 \u0630\u0647\u0646\u06cc \u0645\u062a\u0639\u062f\u062f\u06cc \u062f\u0627\u0631\u062f \u06a9\u0647 \u0622\u0646 \u0631\u0627 \u0628\u0647 \u0648\u0631\u0632\u0634\u06cc \u0645\u062d\u0628\u0648\u0628 \u062a\u0628\u062f\u06cc\u0644 \u06a9\u0631\u062f\u0647 \u0627\u0633\u062a:<\/p><ul dir=\"rtl\" lang=\"fa\"><li>\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646<\/li><li>\u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u0648 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u062d\u0631\u06a9\u062a\u06cc<\/li><li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0639\u0636\u0644\u0627\u062a \u0648 \u0645\u0641\u0627\u0635\u0644<\/li><li>\u06a9\u0627\u0647\u0634 \u06a9\u0645\u0631\u062f\u0631\u062f \u0648 \u062f\u0631\u062f\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc<\/li><li>\u0627\u0635\u0644\u0627\u062d \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646 (Posture)<\/li><li>\u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0645\u0631\u06a9\u0632 \u0630\u0647\u0646\u06cc<\/li><\/ul><p dir=\"rtl\" lang=\"fa\">\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e\u06cc\u0633\u062a\u200c\u0647\u0627 \u0646\u06cc\u0632 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0631\u0627 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u06cc\u0645\u0646 \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u062a\u0648\u0627\u0646\u06cc \u0639\u0636\u0644\u0627\u062a \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p><p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-7572 size-full\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2023\/12\/pilates-4.jpg\" alt=\"\u067e\u06cc\u0644\u0627\u062a\u0633\" width=\"760\" height=\"399\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2023\/12\/pilates-4.jpg 760w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2023\/12\/pilates-4-300x158.jpg 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2023\/12\/pilates-4-400x210.jpg 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2023\/12\/pilates-4-700x368.jpg 700w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/p><h2>\u00a0<\/h2><h2 dir=\"rtl\" lang=\"fa\">\u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0631\u0627\u06cc \u0686\u0647 \u0627\u0641\u0631\u0627\u062f\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f<\/h2><p dir=\"rtl\" lang=\"fa\">\u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0627\u0632 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0647\u0631\u0647 \u0628\u0628\u0631\u0646\u062f\u060c \u0627\u0632 \u062c\u0645\u0644\u0647:<\/p><ul dir=\"rtl\" lang=\"fa\"><li>\u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u062f\u06cc \u0648 \u06a9\u0645\u200c\u062a\u062d\u0631\u06a9<\/li><li>\u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc<\/li><li>\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0627\u0632 \u06a9\u0645\u0631\u062f\u0631\u062f \u06cc\u0627 \u062f\u0631\u062f \u0645\u0641\u0627\u0635\u0644 \u0631\u0646\u062c \u0645\u06cc\u200c\u0628\u0631\u0646\u062f<\/li><li>\u0633\u0627\u0644\u0645\u0646\u062f\u0627\u0646<\/li><li>\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0628\u0647\u200c\u062f\u0646\u0628\u0627\u0644 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0648 \u0641\u0631\u0645\u200c\u062f\u0647\u06cc \u0628\u062f\u0646 \u0647\u0633\u062a\u0646\u062f<\/li><\/ul><p dir=\"rtl\" lang=\"fa\">\u0645\u0631\u0628\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062d\u0631\u06a9\u0627\u062a \u067e\u06cc\u0644\u0627\u062a\u0633 \u0631\u0627 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0633\u0637\u062d \u0622\u0645\u0627\u062f\u06af\u06cc \u0647\u0631 \u0641\u0631\u062f \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u062f.<\/p><hr \/><h2 dir=\"rtl\" lang=\"fa\">\u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u067e\u06cc\u0644\u0627\u062a\u0633<\/h2><p dir=\"rtl\" lang=\"fa\">\u0628\u0631\u062e\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u0648 \u0645\u0639\u0631\u0648\u0641 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0639\u0628\u0627\u0631\u062a\u200c\u0627\u0646\u062f \u0627\u0632:<\/p><ul dir=\"rtl\" lang=\"fa\"><li>The Hundred (\u0635\u062f\u062a\u0627\u06cc\u06cc)<\/li><li>Roll Up<\/li><li>Single Leg Stretch<\/li><li>Plank Pilates<\/li><li>Spine Stretch Forward<\/li><\/ul><p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u060c \u06a9\u0645\u0631\u060c \u067e\u0627\u0647\u0627 \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p><hr \/><h2 dir=\"rtl\" lang=\"fa\">\u067e\u06cc\u0644\u0627\u062a\u0633 \u062f\u0631 \u062e\u0627\u0646\u0647 \u06cc\u0627 \u0628\u0627\u0634\u06af\u0627\u0647\u061f<\/h2><p dir=\"rtl\" lang=\"fa\">\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u06cc\u0644\u0627\u062a\u0633 \u0631\u0627 \u0647\u0645 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0648 \u0647\u0645 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639\u060c \u062a\u0646\u0647\u0627 \u0628\u0647 \u06cc\u06a9 \u0632\u06cc\u0631\u0627\u0646\u062f\u0627\u0632 \u0648\u0631\u0632\u0634\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f. \u0628\u0627 \u067e\u06cc\u0634\u0631\u0641\u062a \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0627\u0628\u0632\u0627\u0631\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u06a9\u0634\u060c \u062a\u0648\u067e \u067e\u06cc\u0644\u0627\u062a\u0633 \u06cc\u0627 \u0686\u0648\u0628 (Stick) \u0646\u06cc\u0632 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p><hr \/><h2 dir=\"rtl\" lang=\"fa\">\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc<\/h2><p dir=\"rtl\" lang=\"fa\">\u067e\u06cc\u0644\u0627\u062a\u0633 \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u06a9\u0627\u0645\u0644\u060c \u0627\u06cc\u0645\u0646 \u0648 \u0645\u0624\u062b\u0631 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0628\u062f\u0646 \u0648 \u0630\u0647\u0646 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc\u060c \u06a9\u0646\u062a\u0631\u0644 \u062d\u0631\u06a9\u062a \u0648 \u062a\u0646\u0641\u0633 \u0635\u062d\u06cc\u062d\u060c \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0633\u0644\u0627\u0645\u062a \u0639\u0645\u0648\u0645\u06cc \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06af\u0631 \u0628\u0647\u200c\u062f\u0646\u0628\u0627\u0644 \u0648\u0631\u0632\u0634\u06cc \u0647\u0633\u062a\u06cc\u062f \u06a9\u0647 \u0647\u0645 \u0642\u062f\u0631\u062a\u060c \u0647\u0645 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0648 \u0647\u0645 \u062a\u0639\u0627\u062f\u0644 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f\u060c \u067e\u06cc\u0644\u0627\u062a\u0633 \u0627\u0646\u062a\u062e\u0627\u0628\u06cc \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647 \u0627\u0633\u062a.<\/p><h3><img decoding=\"async\" class=\"aligncenter wp-image-7575 size-full\" style=\"font-size: 16px;\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2023\/12\/pilates-3.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u067e\u06cc\u0644\u0627\u062a\u0633\" width=\"760\" height=\"399\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2023\/12\/pilates-3.jpg 760w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2023\/12\/pilates-3-300x158.jpg 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2023\/12\/pilates-3-400x210.jpg 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2023\/12\/pilates-3-700x368.jpg 700w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/h3><h2 dir=\"rtl\" lang=\"fa\">\u0645\u0646\u0627\u0628\u0639 \u0639\u0644\u0645\u06cc \u0645\u0639\u062a\u0628\u0631<\/h2><ul lang=\"en\"><li dir=\"ltr\"><strong>Harvard Health \u2013 Pilates: Benefits for Strength and Balance<\/strong><\/li><\/ul><p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-health-benefits-of-pilates\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-health-benefits-of-pilates<\/a><\/p><ul dir=\"ltr\" lang=\"en\"><li><strong>NIH \u2013 Physical Activity and Core Strength<\/strong><\/li><\/ul><p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.niams.nih.gov\/health-topics\/exercise\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.niams.nih.gov\/health-topics\/exercise<\/a><\/p><ul dir=\"ltr\" lang=\"en\"><li><strong>Mayo Clinic \u2013 Exercise and Fitness Programs<\/strong><\/li><\/ul><p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness<\/a><\/p><ul dir=\"ltr\" lang=\"en\"><li><strong>Cleveland Clinic \u2013 Pilates for Back Pain and Core Stability<\/strong><\/li><\/ul><p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/health.clevelandclinic.org\/pilates-benefits\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/health.clevelandclinic.org\/pilates-benefits<\/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-287a807 e-flex e-con-boxed e-con e-parent\" data-id=\"287a807\" 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-aa0a575 elementor-widget elementor-widget-image\" data-id=\"aa0a575\" 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\t<a href=\"https:\/\/energym.ir\/fitness\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"283\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-1024x283.jpg\" class=\"attachment-large size-large wp-image-9735\" alt=\"\u0631\u0627\u0647 \u0648 \u0631\u0648\u0634 \u0648\u0631\u0632\u0634 \u0648 \u0644\u0627\u063a\u0631\u06cc\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-1024x283.jpg 1024w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-300x83.jpg 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-768x212.jpg 768w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-1536x425.jpg 1536w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-2048x567.jpg 2048w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-1200x332.jpg 1200w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-400x111.jpg 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/01\/site-banner-1-2-1-700x194.jpg 700w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\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\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u0634\u0644\u0648\u063a \u0648 \u067e\u0631\u0634\u062a\u0627\u0628 \u0627\u0645\u0631\u0648\u0632\u060c \u062d\u0641\u0638 \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0627\u0632 \u0627\u0647\u0645\u06cc\u062a \u0632\u06cc\u0627\u062f\u06cc \u0628\u0631\u062e\u0648\u0631\u062f\u0627\u0631 \u0627\u0633\u062a. \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0631\u0627\u0647\u200c\u0647\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0648 \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u062e\u0648\u062f \u0647\u0633\u062a\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u06cc\u0627\u0646\u060c \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0633\u06cc\u0633\u062a\u0645 \u0648\u0631\u0632\u0634\u06cc \u062c\u0627\u0645\u0639 \u0628\u0647 \u0645\u062d\u0628\u0648\u0628\u06cc\u062a \u0632\u06cc\u0627\u062f\u06cc \u062f\u0633\u062a \u06cc\u0627\u0641\u062a\u0647 \u0627\u0633\u062a.<\/p>\n<p>\u067e\u06cc\u0644\u0627\u062a\u0633 \u06a9\u0647 \u062a\u0648\u0633\u0637 \u062c\u0648\u0632\u0641 \u067e\u06cc\u0644\u0627\u062a\u0633 \u062f\u0631 \u0627\u0648\u0627\u06cc\u0644 \u0642\u0631\u0646 \u0628\u06cc\u0633\u062a\u0645 \u0627\u0628\u062f\u0627\u0639 \u0634\u062f\u060c \u0628\u0631 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646\u060c \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u062a\u0645\u0631\u06a9\u0632 \u062f\u0627\u0631\u062f. \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u0648 \u062f\u0642\u06cc\u0642\u060c \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0639\u0645\u06cc\u0642 \u06a9\u0647 \u062f\u0631 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0631\u0648\u0632\u0645\u0631\u0647 \u0646\u0642\u0634 \u06a9\u0644\u06cc\u062f\u06cc \u062f\u0627\u0631\u0646\u062f\u060c \u0645\u06cc\u200c\u067e\u0631\u062f\u0627\u0632\u062f.<\/p>\n<p>\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0642\u0635\u062f \u062f\u0627\u0631\u06cc\u0645 \u0628\u0647 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0627\u0645\u0644 \u067e\u06cc\u0644\u0627\u062a\u0633\u060c \u0641\u0648\u0627\u06cc\u062f \u0622\u0646 \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u0628\u0631\u062e\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0627\u0635\u0644\u06cc \u0622\u0646 \u0628\u067e\u0631\u062f\u0627\u0632\u06cc\u0645. \u0628\u0627 \u0645\u0627 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627\u0634\u06cc\u062f \u062a\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0627 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0645\u062d\u0628\u0648\u0628 \u0622\u0634\u0646\u0627 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