{"id":2191,"date":"2013-12-07T23:39:24","date_gmt":"2013-12-07T20:09:24","guid":{"rendered":"http:\/\/orped.com\/fa\/?p=2191"},"modified":"2013-12-07T23:39:24","modified_gmt":"2013-12-07T20:09:24","slug":"%d9%88%d8%b1%d8%b2%d8%b4%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%b1%d9%81%d8%b9-%da%af%d9%88%d8%af%db%8c-%d8%a8%db%8c%d8%b4-%d8%a7%d8%b2-%d8%ad%d8%af-%da%a9%d9%85%d8%b1","status":"publish","type":"post","link":"https:\/\/orped.com\/fa\/1392\/09\/16\/%d9%88%d8%b1%d8%b2%d8%b4%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%b1%d9%81%d8%b9-%da%af%d9%88%d8%af%db%8c-%d8%a8%db%8c%d8%b4-%d8%a7%d8%b2-%d8%ad%d8%af-%da%a9%d9%85%d8%b1\/","title":{"rendered":"\u0648\u0631\u0632\u0634\u06cc \u0628\u0631\u0627\u06cc \u0631\u0641\u0639 \u06af\u0648\u062f\u06cc \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u06a9\u0645\u0631"},"content":{"rendered":"

\"1\"<\/a><\/h2>\n

\u06a9\u0634\u06cc\u062f\u0646 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0647\u0627\u06cc \u062c\u0645\u0639 \u06a9\u0646\u0646\u062f\u0647 \u0644\u06af\u0646<\/h2>\n

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\u0631\u0627\u0647 \u0646\u062e\u0633\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u063a\u0644\u062a\u06a9 \u0627\u0633\u062a.\u0645\u0632\u06cc\u062a \u0627\u06cc\u0646 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0634\u0634 \u0648 \u0645\u0627\u0633\u0627\u0698 \u0647\u0645\u0632\u0645\u0627\u0646 \u0627\u0633\u062a. \u062f\u0645\u0631 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0631\u0627\u0646 \u0648 \u067e\u0647\u0644\u0648\u06cc\u06cc \u0644\u06af\u0646 \u0631\u0627 \u0628\u0631 \u0631\u0648\u06cc \u0645\u0631\u06a9\u0632 \u063a\u0644\u062a\u06a9 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0627\u062c\u0627\u0632\u0647 \u062f\u0647\u06cc\u062f \u0648\u0632\u0646 \u0628\u062f\u0646 \u0628\u0631 \u0631\u0648\u06cc \u063a\u0644\u062a\u06a9 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f \u0648 \u0628\u0647 \u0622\u0647\u0633\u062a\u06af\u06cc (\u062e\u06cc\u0644\u06cc \u0622\u0631\u0627\u0645) \u0633\u0631 \u0628\u062e\u0648\u0631\u062f.\u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f.<\/p>\n

\"hip-flexor\"<\/a><\/p>\n

\u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u062f\u0648\u0646 \u063a\u0644\u062a\u06a9 \u0646\u06cc\u0632 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u0645\u0646\u0638\u0648\u0631 \u0628\u0627\u0633\u062a\u06cc\u062f \u060c \u0632\u0627\u0646\u0648\u06cc \u062e\u0648\u062f \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627 \u062f\u0633\u062a \u0645\u0686 \u067e\u0627 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0644\u06af\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062d\u0641\u0638 \u0646\u0645\u0627\u06cc\u06cc\u062f.<\/p>\n

\u06a9\u062c \u06a9\u0631\u062f\u0646 \u0644\u06af\u0646<\/h2>\n

\u06a9\u062c \u06a9\u0631\u062f\u0646 \u0644\u06af\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0633\u06cc\u0627\u0631 \u062e\u0648\u0628 \u0648 \u0633\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u062f\u0631\u062f\u06a9\u0645\u0631 \u0647\u0633\u062a . \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u0635\u0648\u0631\u062a \u0637\u0627\u0642\u0628\u0627\u0632 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a \u0647\u0627 \u0631\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f. \u0628\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u062f\u0646 \u0634\u06a9\u0645 \u0648 \u06a9\u0645\u06cc \u0628\u0627\u0644\u0627 \u062f\u0627\u062f\u0646 \u0644\u06af\u0646 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0642\u0633\u0645\u062a \u06af\u0648\u062f \u06a9\u0645\u0631 \u0628\u0627 \u0632\u0645\u06cc\u0646 \u062a\u0645\u0627\u0633 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u062f.<\/p>\n

\"pelvic-tilt\"<\/a><\/p>\n

\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u06f2\u06f0 \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u0647\u0631 \u0628\u0627\u0631 \u0628\u0647 \u0645\u062f\u062a \u06f1\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u06cc\u062f. \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0647\u0645\u0686\u0646\u06cc\u0646 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u060c \u0644\u06af\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627\u062a\u0631 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u0628\u062f\u06cc\u0644 \u0628\u0647 \u067e\u0644 \u06a9\u0646\u06cc\u062f \u0648\u0644\u06cc \u0627\u06af\u0631 \u0627\u06cc\u0646\u06a9\u0627\u0631 \u0628\u0647 \u0634\u0645\u0627 \u0641\u0634\u0627\u0631 \u0645\u06cc \u0622\u0648\u0631\u062f \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u0622\u0646 \u062e\u0648\u062f\u062f\u0627\u0631\u06cc \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0622\u0645\u0627\u062f\u06af\u06cc \u06a9\u0627\u0641\u06cc \u0631\u0627 \u0628\u062f\u0633\u062a \u0622\u0648\u0631\u06cc\u062f.<\/p>\n

\"bridge-lift\"<\/a><\/h2>\n

\u062d\u0627\u0644\u062a \u067e\u0644 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062a\u0648\u067e<\/h2>\n

\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0627\u0639\u062b \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u06af\u0644\u0648\u062a\u0626\u0627\u0644 \u0645\u06cc \u0634\u0648\u062f \u0648 \u062a\u0648\u067e \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0634\u0626 \u0645\u062a\u062d\u0631\u06a9 \u0645\u0648\u0631\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0642\u0631\u0627\u0631 \u0645\u06cc \u06af\u06cc\u0631\u062f.\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0645\u0627\u0647\u06cc\u0686\u0647 \u0647\u0627\u06cc \u067e\u0634\u062a\u06cc \u060c \u0628\u0627\u0633\u0646 \u0648 \u0639\u0645\u0642\u06cc \u0634\u06a9\u0645\u06cc \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc \u06a9\u0646\u062f. \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0634\u0627\u0646\u0647 \u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0631 \u0631\u0648\u06cc \u062a\u0648\u067e \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u062d\u0627\u0644\u062a\u06cc \u0634\u0628\u06cc\u0647 \u062d\u0627\u0644\u062a \u0642\u0628\u0644\u06cc (\u06a9\u062c \u06a9\u0631\u062f\u0646 \u0644\u06af\u0646) \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.\u0633\u067e\u0633 \u0628\u0627\u0633\u0646 \u0631\u0627 \u0628\u0647 \u0639\u0642\u0628 \u0648 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f \u062a\u0627 \u062d\u0631\u06a9\u062a \u062a\u0628\u062f\u06cc\u0644 \u0628\u0647 \u062d\u0627\u0644\u062a \u067e\u0644 \u0634\u0648\u062f.<\/p>\n

\"stability-ball-bridge\"<\/a><\/p>\n

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\u062c\u0645\u0639 \u06a9\u0631\u062f\u0646 \u0632\u0627\u0646\u0648 \u062f\u0631 \u0633\u06cc\u0646\u0647<\/h2>\n

\u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f.\u0633\u067e\u0633 \u06a9\u0641 \u0647\u0631 \u062f\u0648\u067e\u0627 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0631\u062f\u0647 \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a \u062f\u0631\u0648\u0646 \u0633\u06cc\u0646\u0647 \u062c\u0645\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0631\u0627\u06cc \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0628\u0647 \u06a9\u0634\u0634 \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f.\u0633\u067e\u0633 \u06cc\u06a9\u06cc \u0627\u0632 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0631\u0647\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627 \u0631\u0627 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0633\u0631 \u062f\u0647\u06cc\u062f \u062a\u0627 \u067e\u0627 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0634\u0648\u062f \u0648\u0644\u06cc \u0632\u0627\u0646\u0648\u06cc \u062f\u06cc\u06af\u0631 \u06a9\u0645\u0627\u06a9\u0627\u0646 \u062a\u062d\u062a \u06a9\u0634\u0634 \u0627\u0633\u062a.<\/p>\n

\"knees-to-chest\"<\/a>\u0645\u0646\u0628\u0639 : sportime<\/p>\n","protected":false},"excerpt":{"rendered":"

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