{"id":3677,"date":"2025-12-23T13:48:07","date_gmt":"2025-12-23T10:18:07","guid":{"rendered":"https:\/\/archeryinfo.ir\/?p=3677"},"modified":"2025-12-23T13:48:07","modified_gmt":"2025-12-23T10:18:07","slug":"%d8%a7%d8%b2-%d8%aa%db%8c%d8%b1%d8%a7%d9%86%d8%af%d8%a7%d8%b2-%d9%85%d8%a8%d8%aa%d8%af%db%8c-%d8%aa%d8%a7-%d9%86%d8%ae%d8%a8%d9%87-%db%b1%db%b5-%d9%86%da%a9%d8%aa%d9%87-%d8%b7%d9%84%d8%a7%db%8c%db%8c","status":"publish","type":"post","link":"https:\/\/archeryInfo.ir\/?p=3677","title":{"rendered":"\u0627\u0632 \u062a\u06cc\u0631\u0627\u0646\u062f\u0627\u0632 \u0645\u0628\u062a\u062f\u06cc \u062a\u0627 \u0646\u062e\u0628\u0647: \u06f1\u06f5 \u0646\u06a9\u062a\u0647 \u0637\u0644\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0637\u0631\u0627\u062d\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062a\u06cc\u0631 \u0648 \u06a9\u0645\u0627\u0646"},"content":{"rendered":"<h4><strong>\u0641\u0631\u0627\u062a\u0631 \u0627\u0632 \u0634\u0644\u06cc\u06a9\u200c\u0647\u0627\u06cc \u0628\u06cc\u200c\u0647\u062f\u0641<\/strong><\/h4>\n<p class=\"ds-markdown-paragraph\">\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u062a\u06cc\u0631\u0627\u0646\u062f\u0627\u0632\u0627\u0646 \u0633\u0627\u0639\u062a\u200c\u0647\u0627 \u062f\u0631 \u0645\u06cc\u062f\u0627\u0646 \u062a\u06cc\u0631 \u062d\u0627\u0636\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u060c \u0635\u062f\u0647\u0627 \u062a\u06cc\u0631 \u0634\u0644\u06cc\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0627\u0645\u0627 \u067e\u06cc\u0634\u0631\u0641\u062a \u0645\u062d\u0633\u0648\u0633\u06cc \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u0646\u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0645\u0634\u06a9\u0644 \u0627\u0635\u0644\u06cc\u060c \u0639\u062f\u0645 \u0648\u062c\u0648\u062f\u00a0<strong>\u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0627\u06cc \u0645\u0646\u0633\u062c\u0645 \u0648 \u0622\u06af\u0627\u0647\u0627\u0646\u0647<\/strong>\u00a0\u0627\u0633\u062a. \u062a\u0645\u0631\u06cc\u0646 \u0645\u0624\u062b\u0631 \u062f\u0631 \u062a\u06cc\u0631 \u0648 \u06a9\u0645\u0627\u0646\u060c \u0645\u0627\u0646\u0646\u062f \u0633\u0627\u062e\u062a \u06cc\u06a9 \u0628\u0646\u0627\u060c \u0646\u06cc\u0627\u0632\u0645\u0646\u062f\u00a0<strong>\u0637\u0631\u062d\u060c \u0645\u0635\u0627\u0644\u062d \u0645\u0646\u0627\u0633\u0628 \u0648 \u0646\u0638\u0645<\/strong>\u00a0\u0627\u0633\u062a. \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0641\u062a\u06af\u06cc \u062e\u0648\u0628\u060c \u0641\u0642\u0637 \u062a\u0639\u062f\u0627\u062f \u062a\u06cc\u0631\u0647\u0627 \u0631\u0627 \u0646\u0645\u06cc\u200c\u0634\u0645\u0627\u0631\u062f\u060c \u0628\u0644\u06a9\u0647\u00a0<strong>\u06a9\u06cc\u0641\u06cc\u062a \u0647\u0631 \u062d\u0631\u06a9\u062a\u060c \u0647\u0631 \u06a9\u0634\u0634 \u0648 \u0647\u0631 \u0644\u062d\u0638\u0647 \u062a\u0645\u0631\u06a9\u0632<\/strong>\u00a0\u0631\u0627 \u0645\u062f\u06cc\u0631\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647\u060c \u0628\u0627 \u0627\u0633\u062a\u062e\u0631\u0627\u062c \u0627\u0632 \u0627\u0635\u0648\u0644 \u0639\u0644\u0648\u0645 \u0648\u0631\u0632\u0634\u06cc \u0648 \u0631\u0648\u0627\u0646\u200c\u0634\u0646\u0627\u0633\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f\u060c \u0634\u0645\u0627 \u0631\u0627 \u0627\u0632 \u0645\u0631\u062d\u0644\u0647 \u062a\u06a9\u0631\u0627\u0631 \u0628\u06cc\u200c\u062d\u0627\u0635\u0644 \u0628\u0647 \u0633\u0645\u062a\u00a0<strong>\u062a\u0645\u0631\u06cc\u0646 \u062a\u062d\u0648\u0644\u200c\u0622\u0641\u0631\u06cc\u0646<\/strong>\u00a0\u0631\u0647\u0646\u0645\u0648\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h4><strong>\u067e\u0627\u06cc\u0647\u200c\u0631\u06cc\u0632\u06cc \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647: \u0642\u0628\u0644 \u0627\u0632 \u0627\u0648\u0644\u06cc\u0646 \u062a\u06cc\u0631<\/strong><\/h4>\n<p class=\"ds-markdown-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0637\u0644\u0627\u06cc\u06cc \u06f1: \u0647\u062f\u0641\u200c\u06af\u0630\u0627\u0631\u06cc SMART \u0628\u0631\u0627\u06cc \u0647\u0641\u062a\u0647<\/strong><br \/>\n\u0627\u0647\u062f\u0627\u0641 \u0645\u0628\u0647\u0645\u06cc \u0645\u0627\u0646\u0646\u062f &#8220;\u0628\u0647\u062a\u0631 \u0634\u0648\u06cc\u0645&#8221; \u0628\u06cc\u200c\u0641\u0627\u06cc\u062f\u0647 \u0647\u0633\u062a\u0646\u062f. \u0628\u0631\u0627\u06cc \u0647\u0631 \u0647\u0641\u062a\u0647 \u06cc\u06a9 \u0647\u062f\u0641\u00a0<strong>SMART<\/strong>\u00a0\u062a\u0639\u0631\u06cc\u0641 \u06a9\u0646\u06cc\u062f:<\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>Specific (\u0645\u0634\u062e\u0635):<\/strong>\u00a0&#8220;\u0628\u0647\u0628\u0648\u062f \u062b\u0628\u0627\u062a \u062f\u0633\u062a \u062f\u0631 \u0646\u0642\u0637\u0647 \u06a9\u0634\u0634 \u06a9\u0627\u0645\u0644 (Full Draw)&#8221;<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>Measurable (\u0642\u0627\u0628\u0644 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc):<\/strong>\u00a0&#8220;\u062b\u0628\u062a \u06f8\u06f0% \u0627\u0632 \u062a\u06cc\u0631\u0647\u0627 \u062f\u0631 \u062f\u0627\u06cc\u0631\u0647 \u06f8 \u0627\u0645\u062a\u06cc\u0627\u0632\u06cc \u0627\u0632 \u0641\u0627\u0635\u0644\u0647 \u06f1\u06f8 \u0645\u062a\u0631&#8221;<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>Achievable (\u062f\u0633\u062a\u06cc\u0627\u0641\u062a\u0646\u06cc):<\/strong>\u00a0\u0645\u062a\u0646\u0627\u0633\u0628 \u0628\u0627 \u0633\u0637\u062d \u0641\u0639\u0644\u06cc \u0634\u0645\u0627 \u0628\u0627\u0634\u062f.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>Relevant (\u0645\u0631\u062a\u0628\u0637):<\/strong>\u00a0\u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u0628\u0647 \u0636\u0639\u0641 \u0627\u0635\u0644\u06cc \u0634\u0645\u0627 \u0645\u0631\u0628\u0648\u0637 \u0634\u0648\u062f.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>Time-bound (\u0645\u062d\u062f\u0648\u062f \u0628\u0647 \u0632\u0645\u0627\u0646):<\/strong>\u00a0&#8220;\u062a\u0627 \u067e\u0627\u06cc\u0627\u0646 \u0647\u0641\u062a\u0647&#8221;.<\/p>\n<\/li>\n<\/ul>\n<p class=\"ds-markdown-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0637\u0644\u0627\u06cc\u06cc \u06f2: \u0637\u0631\u0627\u062d\u06cc \u0645\u06cc\u06a9\u0631\u0648\u0686\u0631\u062e\u0647\u200c\u0647\u0627\u06cc \u0647\u0641\u062a\u06af\u06cc<\/strong><br \/>\n\u0647\u0641\u062a\u0647 \u0631\u0627 \u0628\u0647 \u0628\u0644\u0648\u06a9\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0639\u0646\u06cc\u200c\u062f\u0627\u0631 \u062a\u0642\u0633\u06cc\u0645 \u06a9\u0646\u06cc\u062f:<\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u0631\u0648\u0632\u0647\u0627\u06cc \u0641\u0646\u06cc \u0648 \u0633\u0628\u06a9:<\/strong>\u00a0\u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u062a\u06a9\u0646\u06cc\u06a9 \u0645\u062d\u0636.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u0631\u0648\u0632\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\/\u062d\u062c\u0645\u06cc:<\/strong>\u00a0\u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0639\u062f\u0627\u062f \u062a\u06cc\u0631 \u06cc\u0627 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u0631\u0648\u0632\u0647\u0627\u06cc \u0642\u062f\u0631\u062a\u06cc \u0648 \u0645\u06a9\u0645\u0644:<\/strong>\u00a0\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a\u06cc\u0628\u0627\u0646.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u0631\u0648\u0632\u0647\u0627\u06cc \u0630\u0647\u0646\u06cc \u0648 \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc:<\/strong>\u00a0\u062a\u062c\u0633\u0645\u060c \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc\u060c \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0641\u0639\u0627\u0644.<\/p>\n<\/li>\n<\/ul>\n<p class=\"ds-markdown-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0637\u0644\u0627\u06cc\u06cc \u06f3: \u062f\u0641\u062a\u0631\u0686\u0647 \u06cc\u0627\u062f\u062f\u0627\u0634\u062a \u062a\u0645\u0631\u06cc\u0646 (Training Log)<\/strong><br \/>\n\u062b\u0628\u062a \u0631\u0648\u0632\u0627\u0646\u0647: \u062a\u0639\u062f\u0627\u062f \u062a\u06cc\u0631\u0647\u0627\u060c \u0641\u0627\u0635\u0644\u0647\u060c \u0627\u062d\u0633\u0627\u0633 \u0641\u0646\u06cc\u060c \u0686\u0627\u0644\u0634\u200c\u0647\u0627\u060c \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u06cc \u0648 \u0630\u0647\u0646\u06cc. \u0627\u06cc\u0646 \u062f\u0641\u062a\u0631\u0686\u0647\u060c \u06af\u0646\u062c\u06cc\u0646\u0647\u200c\u0627\u06cc \u0628\u0631\u0627\u06cc \u062a\u062d\u0644\u06cc\u0644 \u067e\u06cc\u0634\u0631\u0641\u062a \u0648 \u0634\u0646\u0627\u0633\u0627\u06cc\u06cc \u0627\u0644\u06af\u0648\u0647\u0627\u06cc \u062e\u0637\u0627 \u0627\u0633\u062a.<\/p>\n<h4><strong>\u0645\u0639\u0645\u0627\u0631\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062a\u06cc\u0631 \u0648 \u06a9\u0645\u0627\u0646: \u0627\u0632 \u062f\u0648\u0634\u0646\u0628\u0647 \u062a\u0627 \u06cc\u06a9\u0634\u0646\u0628\u0647<\/strong><\/h4>\n<p class=\"ds-markdown-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0637\u0644\u0627\u06cc\u06cc \u06f4: \u0634\u0646\u0628\u0647\/\u06cc\u06a9\u0634\u0646\u0628\u0647: \u0627\u0631\u0632\u06cc\u0627\u0628\u06cc \u0648 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0631\u06cc\u0632\u06cc (\u0631\u0648\u0632 \u0645\u062f\u06cc\u0631\u06cc\u062a)<\/strong><\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\">\u0645\u0631\u0648\u0631 \u062f\u0641\u062a\u0631\u0686\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0641\u062a\u0647 \u0642\u0628\u0644.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\">\u062a\u0639\u06cc\u06cc\u0646 \u0627\u0647\u062f\u0627\u0641 SMART \u0628\u0631\u0627\u06cc \u0647\u0641\u062a\u0647 \u062c\u062f\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\">\u0628\u0631\u0631\u0633\u06cc \u0648 \u0633\u0631\u0648\u06cc\u0633 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a (\u0632\u0647\u060c \u0632\u0647\u200c\u062f\u0633\u062a\u060c \u0645\u062d\u0627\u0641\u0638 \u0628\u0627\u0632\u0648).<\/p>\n<\/li>\n<\/ul>\n<p class=\"ds-markdown-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0637\u0644\u0627\u06cc\u06cc \u06f5: \u062f\u0648\u0634\u0646\u0628\u0647: \u0628\u0627\u0632\u06af\u0634\u062a \u0645\u0644\u0627\u06cc\u0645 \u0648 \u062a\u06a9\u0646\u06cc\u06a9 \u067e\u0627\u06cc\u0647 (\u0631\u0648\u0632 \u0641\u0646\u06cc \u0633\u0628\u06a9)<\/strong><\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646:<\/strong>\u00a0\u062d\u0631\u06a9\u0627\u062a \u0686\u0631\u062e\u0634\u06cc \u0645\u0641\u0627\u0635\u0644\u060c \u06a9\u0634\u0634 \u067e\u0648\u06cc\u0627\u060c \u06f5 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0633\u0628\u06a9.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u062a\u0645\u0631\u06cc\u0646 \u0645\u062d\u0648\u0631\u06cc:<\/strong>\u00a0<strong>\u062a\u0645\u0631\u06cc\u0646 \u062e\u0634\u06a9 (Dry Fire)<\/strong>\u00a0\u0628\u0627 \u062a\u0627\u06a9\u06cc\u062f \u0628\u0631 \u062d\u0631\u06a9\u062a \u0622\u0631\u0646\u062c \u062f\u0633\u062a \u06a9\u0645\u0627\u0646 \u0628\u0647 \u0628\u06cc\u0631\u0648\u0646 \u0648 \u067e\u06cc\u06af\u06cc\u0631\u06cc (Follow Through). \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632\u00a0<strong>\u0622\u06cc\u0646\u0647<\/strong>\u00a0\u0628\u0631\u0627\u06cc \u062e\u0648\u062f\u0627\u0631\u0632\u06cc\u0627\u0628\u06cc.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u067e\u0627\u06cc\u0627\u0646:<\/strong>\u00a0\u06f5\u06f0 \u062a\u06cc\u0631 \u062f\u0631\u00a0<strong>\u0641\u0627\u0635\u0644\u0647 \u0628\u0633\u06cc\u0627\u0631 \u0646\u0632\u062f\u06cc\u06a9 (\u06f3-\u06f5 \u0645\u062a\u0631)<\/strong>\u00a0\u0641\u0642\u0637 \u0628\u0631\u0627\u06cc &#8220;\u0627\u062d\u0633\u0627\u0633&#8221; \u062a\u06a9\u0646\u06cc\u06a9 \u062f\u0631\u0633\u062a. \u0647\u062f\u0641\u060c \u062f\u0642\u062a \u0646\u06cc\u0633\u062a.<\/p>\n<\/li>\n<\/ul>\n<p class=\"ds-markdown-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0637\u0644\u0627\u06cc\u06cc \u06f6: \u0633\u0647\u200c\u0634\u0646\u0628\u0647: \u0642\u062f\u0631\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0627\u062e\u062a\u0635\u0627\u0635\u06cc (\u0631\u0648\u0632 \u0628\u062f\u0646\u0633\u0627\u0632 \u06a9\u0645\u0627\u0646\u062f\u0627\u0631)<\/strong><\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646:<\/strong>\u00a0\u0639\u0645\u0648\u0645\u06cc.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u062a\u0645\u0631\u06cc\u0646 \u0645\u062d\u0648\u0631\u06cc:<\/strong>\u00a0\u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u00a0<strong>\u0628\u062f\u0648\u0646 \u06a9\u0645\u0627\u0646<\/strong>\u00a0\u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0635\u0644\u06cc:<\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u0632\u06cc\u0631\u0628\u063a\u0644 \u0628\u0627 \u06a9\u0634 (Rows):<\/strong>\u00a0\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u067e\u0644\u0627\u0646\u06a9 (<a href=\"https:\/\/en.wikipedia.org\/wiki\/Plank_(exercise)\">Plank<\/a>) \u0648 \u0633\u0648\u067e\u0631\u0645\u0646 (Superman):<\/strong>\u00a0\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc (Core).<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>External Rotation \u0628\u0627 \u06a9\u0634:<\/strong>\u00a0\u062a\u0642\u0648\u06cc\u062a \u0631\u0648\u062a\u0627\u062a\u0648\u0631 \u06a9\u0627\u0641 \u0634\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u0627\u0633\u062a\u0631\u0627\u062d\u062a:<\/strong>\u00a0\u062d\u06cc\u0627\u062a\u06cc \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0631\u0648\u0632\u060c \u0631\u0648\u0632 \u0634\u0644\u06cc\u06a9 \u0632\u06cc\u0627\u062f \u0646\u06cc\u0633\u062a.<\/p>\n<\/li>\n<\/ul>\n<p class=\"ds-markdown-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0637\u0644\u0627\u06cc\u06cc \u06f7: \u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647: \u062a\u0645\u0631\u06cc\u0646 \u0641\u0634\u0631\u062f\u0647 \u0648 \u0634\u0628\u06cc\u0647\u200c\u0633\u0627\u0632\u06cc \u0645\u0633\u0627\u0628\u0642\u0647 (\u0631\u0648\u0632 \u0686\u0627\u0644\u0634)<\/strong><\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646:<\/strong>\u00a0\u06a9\u0627\u0645\u0644.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u062a\u0645\u0631\u06cc\u0646 \u0645\u062d\u0648\u0631\u06cc:<\/strong>\u00a0<strong>\u0634\u0628\u06cc\u0647\u200c\u0633\u0627\u0632\u06cc \u0634\u0631\u0627\u06cc\u0637 \u0645\u0633\u0627\u0628\u0642\u0647<\/strong>.<\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\">\u062a\u0639\u06cc\u06cc\u0646 \u06cc\u06a9 \u0632\u0645\u0627\u0646\u200c\u0628\u0646\u062f (\u0645\u062b\u0644\u0627\u064b \u06f2 \u062f\u0642\u06cc\u0642\u0647 \u0628\u0631\u0627\u06cc \u0647\u0631 \u06f3 \u062a\u06cc\u0631).<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\">\u0627\u062c\u0631\u0627\u06cc \u06cc\u06a9 \u0631\u0627\u0646\u062f \u06a9\u0627\u0645\u0644 \u0628\u0627 \u062d\u0633\u0627\u0628 \u06a9\u0631\u062f\u0646 \u0627\u0645\u062a\u06cc\u0627\u0632\u0627\u062a.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\">\u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0634\u0631\u0627\u06cc\u0637 \u0645\u062e\u062a\u0644\u0641 (\u0646\u0634\u0633\u062a\u0647\u060c \u0632\u0627\u0646\u0648 \u0632\u062f\u0647 &#8211; \u0627\u06af\u0631 \u0642\u0648\u0627\u0646\u06cc\u0646 \u0631\u0634\u062a\u0647 \u0634\u0645\u0627 \u0627\u062c\u0627\u0632\u0647 \u0645\u06cc\u200c\u062f\u0647\u062f).<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u0647\u062f\u0641:<\/strong>\u00a0\u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u062d\u0645\u0644 \u0641\u0634\u0627\u0631 \u0631\u0648\u0627\u0646\u06cc \u0648 \u062a\u0637\u0628\u06cc\u0642\u200c\u067e\u0630\u06cc\u0631\u06cc.<\/p>\n<\/li>\n<\/ul>\n<p class=\"ds-markdown-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0637\u0644\u0627\u06cc\u06cc \u06f8: \u067e\u0646\u062c\u0634\u0646\u0628\u0647: \u062a\u0645\u0631\u06cc\u0646 \u0630\u0647\u0646\u06cc \u0648 \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u0641\u0639\u0627\u0644 (\u0631\u0648\u0632 \u0622\u0631\u0627\u0645\u0634 \u0645\u062a\u0645\u0631\u06a9\u0632)<\/strong><\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u062a\u0645\u0631\u06cc\u0646 \u0645\u062d\u0648\u0631\u06cc:<\/strong>\u00a0<strong>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0630\u0647\u0646\u06cc<\/strong>.<\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u062a\u062c\u0633\u0645 (Visualization):<\/strong>\u00a0\u0686\u0634\u0645\u200c\u0628\u0633\u062a\u0647 \u062a\u0645\u0627\u0645 \u0641\u0631\u0622\u06cc\u0646\u062f \u06cc\u06a9 \u062a\u06cc\u0631\u0627\u0646\u062f\u0627\u0632\u06cc \u0628\u06cc\u200c\u0639\u06cc\u0628 \u0631\u0627 \u0627\u0632 \u0627\u06cc\u0633\u062a\u0627\u062f\u0646 \u062a\u0627 \u0628\u0631\u062e\u0648\u0631\u062f \u062a\u06cc\u0631 \u0628\u0647 \u0645\u0631\u06a9\u0632 \u0647\u062f\u0641 \u062a\u0635\u0648\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u062a\u0645\u0631\u06cc\u0646 \u062a\u0646\u0641\u0633 \u062f\u06cc\u0627\u0641\u0631\u0627\u06af\u0645\u06cc:<\/strong>\u00a0\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0627\u0636\u0637\u0631\u0627\u0628 \u0630\u062e\u06cc\u0631\u0647 \u0634\u062f\u0647.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u0641\u0639\u0627\u0644:<\/strong>\u00a0\u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0633\u0628\u06a9\u060c \u06cc\u0648\u06af\u0627\u06cc \u0645\u0644\u0627\u06cc\u0645\u060c foam rolling \u0628\u0631\u0627\u06cc \u0631\u0647\u0627\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a.<\/p>\n<\/li>\n<\/ul>\n<p class=\"ds-markdown-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0637\u0644\u0627\u06cc\u06cc \u06f9: \u062c\u0645\u0639\u0647: \u062d\u062c\u0645 \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a (\u0631\u0648\u0632 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u062a\u06a9\u0646\u06cc\u06a9)<\/strong><\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646:<\/strong>\u00a0\u06a9\u0627\u0645\u0644.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u062a\u0645\u0631\u06cc\u0646 \u0645\u062d\u0648\u0631\u06cc:<\/strong>\u00a0<strong>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0634\u0644\u06cc\u06a9 \u0628\u0627 \u062d\u0641\u0638 \u0641\u0631\u0645<\/strong>.<\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\">\u0634\u0644\u06cc\u06a9 \u062a\u0639\u062f\u0627\u062f \u0628\u06cc\u0634\u062a\u0631\u06cc \u062a\u06cc\u0631 (\u0645\u062b\u0644\u0627\u064b \u06f2\u06f0% \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0645\u0639\u0645\u0648\u0644) \u0627\u0645\u0627 \u0628\u0627\u00a0<strong>\u062d\u0641\u0638 \u06a9\u06cc\u0641\u06cc\u062a<\/strong>.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\">\u0627\u06af\u0631 \u0641\u0631\u0645 \u0634\u0631\u0648\u0639 \u0628\u0647 \u062e\u0631\u0627\u0628 \u0634\u062f\u0646 \u06a9\u0631\u062f\u060c \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f. \u06a9\u0645\u06cc\u062a \u0628\u0647 \u0642\u06cc\u0645\u062a \u0627\u0632 \u062f\u0633\u062a \u062f\u0627\u062f\u0646 \u06a9\u06cc\u0641\u06cc\u062a \u0646\u0645\u06cc\u200c\u0627\u0631\u0632\u062f.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p class=\"ds-markdown-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0637\u0644\u0627\u06cc\u06cc \u06f1\u06f0: \u06cc\u06a9\u0634\u0646\u0628\u0647: \u0645\u0631\u0648\u0631 \u0648 \u062a\u062b\u0628\u06cc\u062a (\u0631\u0648\u0632 \u0644\u0630\u062a \u0627\u0632 \u067e\u06cc\u0634\u0631\u0641\u062a)<\/strong><\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\">\u06cc\u06a9 \u062c\u0644\u0633\u0647 \u06a9\u0648\u062a\u0627\u0647 \u0648\u00a0<strong>\u0644\u0630\u062a\u200c\u0628\u062e\u0634<\/strong>\u00a0\u0628\u062f\u0648\u0646 \u0641\u0634\u0627\u0631.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\">\u062a\u0645\u0631\u06cc\u0646 \u0628\u0631 \u0631\u0648\u06cc \u0646\u0642\u0627\u0637 \u0642\u0648\u062a \u062e\u0648\u062f. \u0632\u062f\u0646 \u062a\u06cc\u0631\u0647\u0627\u06cc \u062e\u0648\u0628\u060c \u0627\u0639\u062a\u0645\u0627\u062f \u0628\u0647 \u0646\u0641\u0633 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0647\u0641\u062a\u0647 \u0622\u06cc\u0646\u062f\u0647 \u0634\u0627\u0631\u0698 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\">\u0645\u0631\u0648\u0631 \u06a9\u0648\u062a\u0627\u0647 \u0646\u06a9\u0627\u062a \u0647\u0641\u062a\u0647.<\/p>\n<\/li>\n<\/ul>\n<h4><strong>\u0627\u0635\u0648\u0644 \u0641\u0631\u0627\u062a\u0631 \u0627\u0632 \u0632\u0645\u0627\u0646\u200c\u0628\u0646\u062f\u06cc: \u06a9\u06cc\u0641\u06cc\u062a \u062f\u0631 \u0627\u062c\u0631\u0627<\/strong><\/h4>\n<p class=\"ds-markdown-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0637\u0644\u0627\u06cc\u06cc \u06f1\u06f1: \u0642\u0627\u0646\u0648\u0646 \u0637\u0644\u0627\u06cc\u06cc &#8220;\u06a9\u06cc\u0641\u06cc\u062a \u0628\u0631 \u06a9\u0645\u06cc\u062a&#8221;<\/strong><br \/>\n\u0647\u0631\u06af\u0632 \u0628\u0631\u0627\u06cc &#8220;\u067e\u0631 \u06a9\u0631\u062f\u0646 \u0648\u0642\u062a&#8221; \u06cc\u0627 &#8220;\u062a\u0645\u0627\u0645 \u06a9\u0631\u062f\u0646 \u062a\u0639\u062f\u0627\u062f \u062a\u06cc\u0631&#8221; \u062a\u0645\u0631\u06cc\u0646 \u0646\u06a9\u0646\u06cc\u062f.\u00a0<strong>\u06cc\u06a9 \u062a\u06cc\u0631 \u0628\u0627 \u0641\u0631\u0645 \u0639\u0627\u0644\u06cc\u060c \u0627\u0631\u0632\u0634\u0645\u0646\u062f\u062a\u0631 \u0627\u0632 \u0635\u062f \u062a\u06cc\u0631 \u0628\u0627 \u0641\u0631\u0645 \u0646\u0627\u0633\u0627\u0632\u06af\u0627\u0631 \u0627\u0633\u062a.<\/strong>\u00a0\u0627\u06af\u0631 \u0630\u0647\u0646 \u06cc\u0627 \u0628\u062f\u0646 \u062e\u0633\u062a\u0647 \u0627\u0633\u062a\u060c \u062c\u0644\u0633\u0647 \u0631\u0627 \u06a9\u0648\u062a\u0627\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n<p class=\"ds-markdown-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0637\u0644\u0627\u06cc\u06cc \u06f1\u06f2: \u0646\u0642\u0634 \u062d\u06cc\u0627\u062a\u06cc \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0648 \u0633\u0631\u062f \u06a9\u0631\u062f\u0646<\/strong><\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 (Warm-up):<\/strong>\u00a0\u06f1\u06f0-\u06f1\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u0648 \u0622\u0645\u0627\u062f\u0647\u200c\u0633\u0627\u0632\u06cc \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc-\u0639\u0636\u0644\u0627\u0646\u06cc.\u00a0<strong>\u0647\u0631\u06af\u0632<\/strong>\u00a0\u0627\u0632 \u0622\u0646 \u0635\u0631\u0641\u200c\u0646\u0638\u0631 \u0646\u06a9\u0646\u06cc\u062f.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u0633\u0631\u062f \u06a9\u0631\u062f\u0646 (Cool-down):<\/strong>\u00a0\u06f5-\u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u06a9\u0634\u0634 \u0627\u06cc\u0633\u062a\u0627 (Static Stretching) \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631 (\u067e\u0634\u062a\u060c \u0634\u0627\u0646\u0647\u060c \u0633\u06cc\u0646\u0647) \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u06a9\u0648\u062a\u0627\u0647\u06cc \u0639\u0636\u0644\u0627\u062a \u0648 \u0628\u0647\u0628\u0648\u062f \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc.<\/p>\n<\/li>\n<\/ul>\n<p class=\"ds-markdown-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0637\u0644\u0627\u06cc\u06cc \u06f1\u06f3: \u062a\u0645\u0631\u06cc\u0646 &#8220;\u062d\u0648\u0627\u0633 \u067e\u0631\u062a\u06cc&#8221;<\/strong><br \/>\n\u06af\u0627\u0647\u06cc \u0639\u0645\u062f\u0627\u064b \u062f\u0631 \u0634\u0631\u0627\u06cc\u0637\u06cc \u06a9\u0645\u06cc \u0622\u0634\u0641\u062a\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f (\u0645\u062b\u0644\u0627\u064b \u0628\u0627 \u0645\u0648\u0633\u06cc\u0642\u06cc \u0645\u0644\u0627\u06cc\u0645 \u06cc\u0627 \u062d\u0636\u0648\u0631 \u06cc\u06a9 \u0646\u0627\u0638\u0631). \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc\u00a0<strong>\u062a\u0645\u0631\u06a9\u0632 \u0627\u0646\u062a\u062e\u0627\u0628\u06cc<\/strong>\u00a0\u0634\u0645\u0627 \u0631\u0627 \u062f\u0631 \u0645\u0633\u0627\u0628\u0642\u0647 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f.<\/p>\n<h4><strong>\u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u0647\u0641\u062a\u06af\u06cc \u0639\u0645\u0644\u06cc\u0627\u062a\u06cc<\/strong><\/h4>\n<p class=\"ds-markdown-paragraph\"><strong>\u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0637\u062d \u0645\u0628\u062a\u062f\u06cc (\u0628\u0631 \u067e\u0627\u06cc\u0647 \u062b\u0628\u0627\u062a \u06f3 \u062c\u0644\u0633\u0647 \u062f\u0631 \u0647\u0641\u062a\u0647):<\/strong><\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u0634\u0646\u0628\u0647:<\/strong>\u00a0\u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0631\u06cc\u0632\u06cc.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u062f\u0648\u0634\u0646\u0628\u0647:<\/strong>\u00a0\u062a\u0645\u0631\u06cc\u0646 \u0641\u0646\u06cc \u0633\u0628\u06a9 + \u06f3\u06f0 \u062a\u06cc\u0631 \u0627\u0632 \u06f1\u06f0 \u0645\u062a\u0631.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647:<\/strong>\u00a0\u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc (\u062f\u0631 \u062e\u0627\u0646\u0647) + \u062a\u0645\u0631\u06cc\u0646 \u0630\u0647\u0646\u06cc (\u062a\u062c\u0633\u0645).<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u062c\u0645\u0639\u0647:<\/strong>\u00a0\u062a\u0645\u0631\u06cc\u0646 \u0641\u0634\u0631\u062f\u0647 \u0633\u0628\u06a9 (\u06f4 \u062f\u0633\u062a\u0647 \u06f6 \u062a\u06cc\u0631\u06cc \u0628\u0627 \u0632\u0645\u0627\u0646\u200c\u0628\u0646\u062f).<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u06cc\u06a9\u0634\u0646\u0628\u0647:<\/strong>\u00a0\u0628\u0627\u0632\u06cc\u0627\u0628\u06cc.<\/p>\n<\/li>\n<\/ul>\n<p class=\"ds-markdown-paragraph\"><strong>\u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0637\u062d \u0645\u062a\u0648\u0633\u0637\/\u067e\u06cc\u0634\u0631\u0641\u062a\u0647 (\u06f5-\u06f6 \u062c\u0644\u0633\u0647):<\/strong><\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u0634\u0646\u0628\u0647:<\/strong>\u00a0\u0627\u0631\u0632\u06cc\u0627\u0628\u06cc \u0648 \u062a\u06a9\u0646\u06cc\u06a9 \u0628\u0633\u06cc\u0627\u0631 \u0633\u0628\u06a9.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u062f\u0648\u0634\u0646\u0628\u0647:<\/strong>\u00a0\u062a\u0645\u0631\u06cc\u0646 \u0641\u0646\u06cc \u0633\u0646\u06af\u06cc\u0646 (\u062a\u0645\u0631\u06cc\u0646 \u062e\u0634\u06a9 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647\u060c \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 Sighter).<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u0633\u0647\u200c\u0634\u0646\u0628\u0647:<\/strong>\u00a0\u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u062a\u062e\u0635\u0635\u06cc + \u0634\u0646\u0627 \u06cc\u0627 \u062f\u0648\u0686\u0631\u062e\u0647 \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0642\u0644\u0628\u06cc-\u0639\u0631\u0648\u0642\u06cc.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647:<\/strong>\u00a0\u0634\u0628\u06cc\u0647\u200c\u0633\u0627\u0632\u06cc \u0645\u0633\u0627\u0628\u0642\u0647 (\u06f2 \u0631\u0627\u0646\u062f \u06a9\u0627\u0645\u0644).<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u067e\u0646\u062c\u0634\u0646\u0628\u0647:<\/strong>\u00a0\u062a\u0645\u0631\u06cc\u0646 \u0630\u0647\u0646\u06cc + \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u0641\u0639\u0627\u0644.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u062c\u0645\u0639\u0647:<\/strong>\u00a0\u062a\u0645\u0631\u06cc\u0646 \u062d\u062c\u0645\u06cc (\u0628\u0627 \u062a\u0627\u06a9\u06cc\u062f \u0628\u0631 \u06af\u0631\u0648\u0647\u200c\u0628\u0646\u062f\u06cc \u062a\u06cc\u0631\u0647\u0627).<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u06cc\u06a9\u0634\u0646\u0628\u0647:<\/strong>\u00a0\u062a\u0645\u0631\u06cc\u0646 \u0645\u0648\u0642\u0639\u06cc\u062a\u200c\u0647\u0627\u06cc \u062e\u0627\u0635 (\u0645\u062b\u0644\u0627\u064b \u062a\u06cc\u0631 \u0622\u062e\u0631 \u062a\u0639\u06cc\u06cc\u0646\u200c\u06a9\u0646\u0646\u062f\u0647).<\/p>\n<\/li>\n<\/ul>\n<h4><strong>\u067e\u0631\u0647\u06cc\u0632 \u0627\u0632 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c \u0648 \u062d\u0641\u0638 \u0627\u0646\u06af\u06cc\u0632\u0647<\/strong><\/h4>\n<p class=\"ds-markdown-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0637\u0644\u0627\u06cc\u06cc \u06f1\u06f4: \u067e\u0631\u0647\u06cc\u0632 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0632\u062f\u06af\u06cc (Overtraining)<\/strong><br \/>\n\u0639\u0644\u0627\u0626\u0645: \u062e\u0633\u062a\u06af\u06cc \u0645\u0632\u0645\u0646\u060c \u0627\u0641\u062a \u0639\u0645\u0644\u06a9\u0631\u062f\u060c \u0628\u06cc\u200c\u062d\u0648\u0635\u0644\u06af\u06cc\u060c \u062f\u0631\u062f\u0647\u0627\u06cc \u0645\u0628\u0647\u0645 \u0645\u0641\u0635\u0644\u06cc. \u062f\u0631\u0645\u0627\u0646:\u00a0<strong>\u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/strong>\u00a0\u0648 \u06a9\u0627\u0647\u0634 \u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646. \u06af\u0648\u0634 \u062f\u0627\u062f\u0646 \u0628\u0647 \u0628\u062f\u0646 \u06cc\u06a9 \u0645\u0647\u0627\u0631\u062a \u0627\u0633\u062a.<\/p>\n<p class=\"ds-markdown-paragraph\"><strong>\u0646\u06a9\u062a\u0647 \u0637\u0644\u0627\u06cc\u06cc \u06f1\u06f5: \u062a\u063a\u0630\u06cc\u0647 \u0648 \u062e\u0648\u0627\u0628\u060c \u0628\u062e\u0634\u06cc \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/strong><\/p>\n<ul>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u062a\u063a\u0630\u06cc\u0647:<\/strong>\u00a0\u06cc\u06a9 \u0648\u0639\u062f\u0647 \u0645\u062a\u0639\u0627\u062f\u0644 \u062d\u0627\u0648\u06cc \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0648 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06f1.\u06f5 \u062a\u0627 \u06f2 \u0633\u0627\u0639\u062a \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646. \u0647\u06cc\u062f\u0631\u0627\u062a\u0647 \u0645\u0627\u0646\u062f\u0646.<\/p>\n<\/li>\n<li>\n<p class=\"ds-markdown-paragraph\"><strong>\u062e\u0648\u0627\u0628:<\/strong>\u00a0\u06f7-\u06f9 \u0633\u0627\u0639\u062a \u062e\u0648\u0627\u0628 \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a\u060c \u0628\u0647\u062a\u0631\u06cc\u0646 \u0627\u0628\u0632\u0627\u0631 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u062a\u062b\u0628\u06cc\u062a \u062d\u0627\u0641\u0638\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0627\u0633\u062a.<\/p>\n<\/li>\n<\/ul>\n<h4><strong>\u0646\u062a\u06cc\u062c\u0647\u200c\u06af\u06cc\u0631\u06cc: \u0647\u0641\u062a\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u0633\u0627\u0632\u06cc\u062f\u060c 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