{"id":10048,"date":"2023-04-04T23:40:19","date_gmt":"2023-04-04T19:10:19","guid":{"rendered":"https:\/\/tehrunclub.com\/?p=10048"},"modified":"2023-09-30T17:06:29","modified_gmt":"2023-09-30T13:36:29","slug":"best-hill-running-workouts","status":"publish","type":"post","link":"https:\/\/tehrunclub.com\/en\/best-hill-running-workouts\/","title":{"rendered":"\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-10059 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Best-Hill-Running-Workouts.jpg\" alt=\"\u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628\" width=\"752\" height=\"499\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Best-Hill-Running-Workouts.jpg 752w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Best-Hill-Running-Workouts-18x12.jpg 18w, 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\u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u062f\u0648\u06cc\u062f (\u0628\u0627\u06cc\u062f \u062d\u0633 \u062f\u0648\u06cc\u062f\u0646 10K \u0631\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f). \u062f\u0631 \u0628\u0627\u0644\u0627\u060c \u062f\u0648\u0631 \u0645\u06cc\u200c\u0632\u0646\u06cc\u062f \u0648 \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u067e\u0647 \u0645\u06cc\u200c\u062f\u0648\u06cc\u062f.<br \/>\n\u0627\u06a9\u062b\u0631 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0645\u062a\u0648\u062c\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u06a9\u0647 \u0686\u0647\u0627\u0631 \u062a\u0627 \u0647\u0634\u062a \u0633\u062a \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0637\u0648\u0644\u0627\u0646\u06cc \u062f\u0631 \u0634\u06cc\u0628 \u0645\u0637\u0644\u0648\u0628 \u0627\u0633\u062a.<\/p>\n<p>\u0647\u0631 \u0627\u0632 \u06af\u0627\u0647\u06cc \u062f\u0631 \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u0645\u0646\u0641\u06cc \u0633\u0631\u0639\u062a \u062e\u0648\u062f \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u06a9\u0646\u06cc\u06a9 \u0633\u0631\u0627\u0634\u06cc\u0628\u06cc \u062e\u0648\u062f \u0631\u0627 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646\u06af\u0648\u0646\u0647 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u0645\u0646\u0641\u06cc \u0631\u0627 \u0632\u06cc\u0627\u062f \u0627\u0646\u062c\u0627\u0645 \u0646\u062f\u0647\u06cc\u062f\u060c \u0641\u0642\u0637 \u062f\u0631 \u062f\u0648\u0632\u0647\u0627\u06cc \u06a9\u0645\u060c \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u0645\u0646\u0641\u06cc \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u06a9\u0646\u06cc\u06a9 \u062e\u0648\u062f \u0631\u0627 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u06cc\u062f.<\/p>\n<p><strong><img decoding=\"async\" class=\"aligncenter size-full wp-image-10068 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Long-Hill-Repetitions.jpg\" alt=\"\u0633\u062a\u200c\u0647\u0627\u06cc \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc\" width=\"752\" height=\"499\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Long-Hill-Repetitions.jpg 752w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Long-Hill-Repetitions-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Long-Hill-Repetitions-600x398.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/499;\" \/><\/strong><\/p>\n<p><strong>Note:<\/strong> \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0631 \u0634\u06cc\u0628 \u0628\u0631 \u067e\u0627\u06cc\u0647 \u0627\u0641\u0648\u0631\u062a \u0628\u06cc\u0633 (\u062a\u0644\u0627\u0634 \u0645\u062d\u0648\u0631) \u0647\u0633\u062a\u0646\u062f \u0648 \u0646\u0647 \u0628\u0631 \u067e\u0627\u06cc\u0647 \u0633\u0631\u0639\u062a (<a href=\"https:\/\/youtu.be\/aKvjR-Z8lKg\">\u0648\u06cc\u062f\u06cc\u0648 \u062f\u0631 \u0627\u06cc\u0646\u062c\u0627<\/a>). \u0634\u0645\u0627 \u062f\u0631 \u0633\u0631\u0628\u0627\u0644\u0627\u06cc\u06cc \u0622\u0647\u0633\u062a\u0647\u200c\u062a\u0631 \u0645\u06cc\u200c\u062f\u0648\u06cc\u062f\u060c \u0627\u0645\u0627 \u0645\u0639\u06cc\u0627\u0631 \u0627\u0635\u0644\u06cc \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627\u06cc\u062f \u062a\u0644\u0627\u0634\u062a\u0627\u0646 \u0645\u0627\u0646\u0646\u062f \u06cc\u06a9 \u0645\u0633\u0627\u0628\u0642\u0647 \u0645\u0634\u062e\u0635 \u0628\u0627\u0634\u062f.<br \/>\n\u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644\u060c \u062f\u0631 \u0634\u06cc\u0628 \u0637\u0648\u0644\u0627\u0646\u06cc \u0627\u0634\u0627\u0631\u0647 \u0634\u062f\u0647 \u062f\u0631 \u0628\u0627\u0644\u0627\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u062e\u062a\u06cc \u0645\u062d\u0648\u0631 \u0645\u0633\u0627\u0628\u0642\u0647 10K \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0646\u0647 \u0633\u0631\u0639\u062a \u0645\u0633\u0627\u0628\u0642\u0647 10K.<br \/>\n\u0631\u0648\u06cc \u0641\u0631\u0645 \u062e\u0648\u0628 \u0628\u0627 \u067e\u0648\u0634\u200c\u0622\u0641 \u0642\u062f\u0631\u062a\u06cc \u0648 \u0686\u0631\u062e\u0634 \u0642\u062f\u0631\u062a\u06cc \u0628\u0627\u0632\u0648 \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u06a9\u0631\u062f\u0646 \u0634\u06cc\u0628 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u062f\u0648\u06cc\u062f.<br \/>\n\u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0633\u0631\u0639\u062a 10K\u060c \u062a\u06a9\u0646\u06cc\u06a9 \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc \u062e\u0648\u062f \u0631\u0627 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f. \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u062a\u062d\u062a \u06a9\u0646\u062a\u0631\u0644 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0645\u062f\u0646\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u062a\u062f\u0631\u06cc\u062c \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u0632\u06cc\u0631\u0627 \u0627\u062d\u062a\u0645\u0627\u0644\u0627\u064b \u0622\u062e\u0631 \u06a9\u0627\u0631 \u062f\u0631\u062f \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a.<br \/>\n<div class=\"row\" style=\"text-align: center; background: #fef6e1; padding: 15px; border: dashed 1px #11b497; width: 90%; border-radius: 15px; margin: auto;\">\r\n<div class=\"col-md-5\"><img decoding=\"async\" class=\"aligncenter wp-image-9104 size-full lazyload\" style=\"--smush-placeholder-width: 300px; --smush-placeholder-aspect-ratio: 300\/325;margin: 10px 0!important;\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/GroupClass-AD.png\" alt=\"Run Smart\" width=\"auto\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/GroupClass-AD.png 300w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/GroupClass-AD-11x12.png 11w\" data-sizes=\"(max-width: 300px) 100vw, 300px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/div>\r\n<div class=\"col-md-7\">\r\n<h4 style=\"text-align: center; color: #000; font-size: 2.5em!important;\"><span class=\"ez-toc-section\" id=\"%D9%87%D9%88%D8%B4%D9%85%D9%86%D8%AF%D8%A7%D9%86%D9%87_%D8%A8%D8%AF%D9%88\"><\/span>Run Smart<span class=\"ez-toc-section-end\"><\/span><\/h4>\r\n<h4 style=\"text-align: center; color: #000; font-size: 2em!important;\"><span class=\"ez-toc-section\" id=\"%DA%A9%D9%84%D8%A7%D8%B3%E2%80%8C%D9%87%D8%A7%DB%8C_%DA%AF%D8%B1%D9%88%D9%87%DB%8C_%D9%88_%D8%A2%D9%86%D9%80%D9%84%D8%A7%DB%8C%D9%86_%D8%AA%D9%87%D8%B1%D8%A7%D9%86%E2%80%8C%DA%A9%D9%84%D8%A7%D8%A8\"><\/span>Tehran Club group and online classes<span class=\"ez-toc-section-end\"><\/span><\/h4>\r\n<a class=\"btn btn-register btn-large\" style=\"display: block;\" href=\"https:\/\/tehrunclub.com\/en\/classes\/\">More Info<\/a><\/div>\r\n<\/div>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B3%D8%AA%E2%80%8C%D9%87%D8%A7%DB%8C_%D8%B4%DB%8C%D8%A8%E2%80%8C%D9%87%D8%A7%DB%8C_%D9%85%D8%AA%D9%88%D8%B3%D8%B7_%D9%85%D8%AF%DB%8C%D9%88%D9%85_%D9%87%DB%8C%D9%84\"><\/span>\u0633\u062a\u200c\u0647\u0627\u06cc \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u0645\u062a\u0648\u0633\u0637 (\u0645\u062f\u06cc\u0648\u0645 \u0647\u06cc\u0644)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u0645\u062a\u0648\u0633\u0637 \u062f\u0631 \u0633\u0631\u0627\u0632\u06cc\u0631\u06cc\u200c\u0647\u0627\u06cc \u0646\u0633\u0628\u062a\u0627\u064b \u062a\u0646\u062f \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 45 \u062a\u0627 60 \u062b\u0627\u0646\u06cc\u0647 \u0637\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0634\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0648\u0631\u062a \u0628\u06cc\u0633 (\u062a\u0644\u0627\u0634 \u0645\u062d\u0648\u0631) \u062f\u0631 \u0622\u0646 &#8220;\u0633\u062e\u062a&#8221; \u0627\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u0627\u06a9\u062b\u0631 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u062d\u062f\u0648\u062f\u0627 \u0628\u0627 \u0645\u0633\u0627\u0628\u0642\u0647 5K \u0628\u0631\u0627\u0628\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0645\u0627\u0646\u0646\u062f \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc\u060c \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0628\u0647 \u0628\u0627\u0644\u0627 \u062f\u0633\u062a \u0631\u0633\u06cc\u062f\u06cc\u062f\u060c \u0628\u0647 \u0633\u0627\u062f\u06af\u06cc \u0645\u06cc\u200c\u0686\u0631\u062e\u06cc\u062f \u0648 \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u0633\u062a \u0628\u0639\u062f\u06cc\u060c \u0628\u0631\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u06a9\u0631\u062f\u0646 \u0634\u06cc\u0628 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u062f\u0648\u06cc\u062f. \u0647\u0634\u062a \u062a\u0627 12 \u0633\u062a \u0628\u0631\u0627\u06cc \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u0645\u062a\u0639\u062f\u0644 \u062e\u0648\u0628 \u0627\u0633\u062a.<\/p>\n<p><strong><img decoding=\"async\" class=\"aligncenter size-full wp-image-10070 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Medium-Hill-Repeats.jpg\" alt=\"\u0633\u062a\u200c\u0647\u0627\u06cc \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u0645\u0639\u062a\u062f\u0644\" width=\"752\" height=\"499\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Medium-Hill-Repeats.jpg 752w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Medium-Hill-Repeats-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Medium-Hill-Repeats-600x398.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/499;\" \/>Note:<\/strong> \u0628\u0631\u062e\u06cc \u0627\u0632 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0628\u062a\u0646\u06cc \u0628\u0631 \u0627\u0641\u0648\u0631\u062a \u0628\u06cc\u0633 (\u0633\u062e\u062a\u06cc \u0645\u062d\u0648\u0631) \u0639\u0627\u062f\u062a \u0646\u062f\u0627\u0631\u0646\u062f\u060c \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645 \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0686\u0647 \u062d\u0633\u0651\u06cc \u062f\u0627\u0631\u062f. \u0628\u06cc\u0627\u06cc\u06cc\u062f \u0627\u0632 \u0633\u062a\u200c\u0647\u0627\u06cc \u0634\u06cc\u0628 \u0645\u062a\u0648\u0633\u0637 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u0645. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u06cc\u062f \u062d\u0633\u06cc \u0634\u0628\u06cc\u0647 \u0628\u0647 5K \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u060c \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0686\u0646\u062f \u0633\u062a \u0627\u0648\u0644 \u0628\u0627\u06cc\u062f \u0634\u0628\u06cc\u0647 \u06a9\u06cc\u0644\u0648\u0645\u062a\u0631\u0647\u0627\u06cc \u0627\u0648\u0644\u06cc\u0647 5K \u0628\u0627\u0634\u062f &#8211; \u0633\u0631\u06cc\u0639 \u0627\u0645\u0627 \u06a9\u0646\u062a\u0631\u0644 \u0634\u062f\u0647 \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc \u0648 \u0647\u0646\u06af\u0627\u0645 \u0646\u0631\u0645 \u062f\u0648\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u06a9\u0646\u06cc\u062f.<\/p>\n<p>\u0633\u062a\u200c\u0647\u0627\u06cc \u0645\u06cc\u0627\u0646\u06cc \u0628\u0627\u06cc\u062f \u0645\u0627\u0646\u0646\u062f \u06a9\u06cc\u0644\u0648\u0645\u062a\u0631\u0647\u0627\u06cc \u0648\u0633\u0637 \u06cc\u06a9 5K \u0627\u062d\u0633\u0627\u0633 \u0634\u0648\u062f &#8211; \u0633\u062e\u062a \u0634\u062f\u0646\u060c \u062a\u0646\u0641\u0633 \u0633\u062e\u062a\u060c \u067e\u0627\u0647\u0627 \u0627\u062d\u0633\u0627\u0633 \u0633\u0646\u06af\u06cc\u0646\u06cc \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u062f\u0631 \u0633\u0631\u0627\u0634\u06cc\u0628\u06cc \u0633\u062e\u062a \u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0633\u062a\u200c\u0647\u0627\u06cc \u0622\u062e\u0631 \u0628\u0627\u06cc\u062f \u0634\u0628\u06cc\u0647 \u0622\u062e\u0631\u06cc\u0646 \u06a9\u06cc\u0644\u0648\u0645\u062a\u0631\u0647\u0627\u06cc 5K \u0628\u0627\u0634\u062f \u2013 \u0646\u06cc\u0627\u0632 \u0647\u0633\u062a \u0628\u0647 \u062a\u0645\u0631\u06a9\u0632 \u0630\u0647\u0646\u06cc \u0628\u0627\u0644\u0627 \u0628\u0631\u0627\u06cc \u0627\u062f\u0627\u0645\u0647 \u062f\u0627\u062f\u0646 \u0648 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0627\u0632 \u0647\u0645 \u06af\u0633\u06cc\u062e\u062a\u06af\u06cc \u0641\u0631\u0645\u062a\u0627\u0646. \u0646\u0641\u0633 \u0634\u0645\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0633\u0646\u06af\u06cc\u0646 \u0627\u0633\u062a \u0648 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0642\u0628\u0644 \u0627\u0632 \u067e\u0627\u06cc\u06cc\u0646 \u062f\u0648\u06cc\u062f\u0646 \u0633\u0631\u0627\u0634\u06cc\u0628\u06cc \u0628\u0647 \u0686\u0646\u062f \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0646\u06cc\u0627\u0632 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B3%D8%AA%E2%80%8C%D9%87%D8%A7%DB%8C_%D8%B4%DB%8C%D8%A8%E2%80%8C%D9%87%D8%A7%DB%8C_%D8%AA%D9%86%D8%AF_%D8%A7%D8%B3%D8%AA%DB%8C%D9%BE_%D9%87%DB%8C%D9%84\"><\/span>\u0633\u062a\u200c\u0647\u0627\u06cc \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u062a\u0646\u062f (\u0627\u0633\u062a\u06cc\u067e \u0647\u06cc\u0644)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0647\u0645\u0627\u0646\u0637\u0648\u0631 \u06a9\u0647 \u0627\u0632 \u0646\u0627\u0645 \u0622\u0646 \u067e\u06cc\u062f\u0627\u0633\u062a\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u062a\u0646\u062f \u0628\u0631 \u0631\u0648\u06cc \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u062a\u0646\u062f \u0627\u062c\u0631\u0627 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u0622\u0646\u0647\u0627 \u062a\u0646\u0647\u0627 10 \u062a\u0627 15 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(\u0646\u0632\u062f\u06cc\u06a9 \u0627\u0641\u0648\u0631\u062a \u062f\u0648\u06cc\u062f\u0646 \u0628\u0631\u0627\u06cc \u0631\u06a9\u0648\u0631\u062f \u06cc\u06a9 \u0645\u0627\u06cc\u0644).<br \/>\n<img decoding=\"async\" class=\"aligncenter size-full wp-image-10073 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Steep-Hill-Repeats.jpg\" alt=\"\u0633\u062a\u200c\u0647\u0627\u06cc \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u062a\u0646\u062f\" width=\"752\" height=\"499\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Steep-Hill-Repeats.jpg 752w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Steep-Hill-Repeats-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Steep-Hill-Repeats-600x398.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/499;\" \/><br \/>\n\u0627\u06cc\u062f\u0647 \u067e\u0634\u062a \u0633\u062a\u200c\u0647\u0627\u06cc \u0627\u06cc\u0646 \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0648\u062a\u0627\u0647 \u0648 \u062a\u0646\u062f \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0634\u0645\u0627 \u0628\u0647 \u0646\u062f\u0631\u062a \u062d\u062f\u0627\u06a9\u062b\u0631 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u062e\u0648\u062f \u062f\u0631 \u062d\u06cc\u0646 \u062f\u0648\u06cc\u062f\u0646 \u0628\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f (\u062d\u062a\u06cc \u0647\u0646\u06af\u0627\u0645 \u062f\u0648\u06cc\u062f\u0646 \u0633\u0631\u0639\u062a\u06cc) \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627 \u06a9\u0645\u06a9 \u06a9\u0631\u062f\u0646 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752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/403;\" \/><br \/>\n\u062f\u0631 \u067e\u06cc\u0633\u062a \u0634\u06cc\u0628\u200c\u062f\u0627\u0631 \u0645\u0639\u0631\u0648\u0641 \u0644\u06cc\u062f\u06cc\u0627\u0631\u062f\u060c \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u0645\u062a\u0648\u0633\u0637 \u0631\u0627 \u0642\u062f\u0631\u062a\u06cc \u0645\u06cc\u200c\u062f\u0648\u06cc\u062f\u0646\u062f \u0648 \u0633\u067e\u0633 \u062f\u0631 \u0628\u0627\u0644\u0627\u06cc \u0634\u06cc\u0628 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u067e\u0633 \u0627\u0632 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u0642\u0628\u0644 \u0627\u0632 \u062f\u0648\u06cc\u062f\u0646 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc\u060c 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\u0645\u06cc\u200c\u06a9\u0646\u0645 \u067e\u06cc\u0633\u062a \u0634\u06cc\u0628 \u0644\u06cc\u062f\u06cc\u0627\u0631\u062f \u0631\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B4%DB%8C%D8%A8%E2%80%8C%D9%86%D9%88%D8%B1%D8%AF%DB%8C_%D8%B7%D9%88%D9%84%D8%A7%D9%86%DB%8C_%D9%84%D8%A7%D9%86%DA%AF_%D9%87%DB%8C%D9%84_%DA%A9%D9%84%D8%A7%DB%8C%D9%85%D8%A8\"><\/span>\u0634\u06cc\u0628\u200c\u0646\u0648\u0631\u062f\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc (\u0644\u0627\u0646\u06af \u0647\u06cc\u0644 \u06a9\u0644\u0627\u06cc\u0645\u0628)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u062a\u0645\u0631\u06cc\u0646 \u0645\u0639\u0645\u0648\u0644 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062f\u0631 \u0627\u0648\u0644\u06cc\u0646 \u062a\u06cc\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0644\u0645\u067e\u06cc\u06a9 \u06a9\u0647 \u0645\u0646 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\u062f\u0631\u06cc\u0627\u0641\u062a\u0647 \u0627\u0646\u062f \u06a9\u0647 \u0647\u0631 \u0634\u06cc\u0628\u200c\u0646\u0648\u0631\u062f\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u06a9\u0647 \u0628\u06cc\u0646 30 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0627 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u0637\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0634\u062f \u0639\u0627\u0644\u06cc \u0639\u0645\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u0644\u0628\u062a\u0647\u060c \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0686\u0646\u06cc\u0646 \u0645\u0633\u06cc\u0631 \u0634\u06cc\u0628\u200c\u062f\u0627\u0631\u06cc \u062f\u0633\u062a\u0631\u0633\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0641\u0642\u0637 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 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--smush-placeholder-aspect-ratio: 752\/499;\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AF%D9%88_%D9%BE%D8%B1_%D8%B4%DB%8C%D8%A8_%D9%87%DB%8C%D9%84%DB%8C_%D8%B1%D8%A7%D9%86%D8%B2\"><\/span>\u062f\u0648 \u067e\u0631 \u0634\u06cc\u0628 (\u0647\u06cc\u0644\u06cc \u0631\u0627\u0646\u0632)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0627\u0644\u0628\u062a\u0647 \u0633\u0627\u062f\u0647 \u062a\u0631\u06cc\u0646 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u062f\u0648\u0646\u062f\u06af\u0627\u0646\u06cc \u06a9\u0647 \u062f\u0631 \u0645\u0646\u0627\u0637\u0642\u06cc \u0628\u0627 \u067e\u0633\u062a\u06cc \u0628\u0644\u0646\u062f\u06cc \u0632\u06cc\u0627\u062f \u0632\u0646\u062f\u06af\u06cc \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0647\u0631 \u0627\u0632 \u06af\u0627\u0647\u06cc \u0627\u06cc\u0646 \u062f\u0631 \u0647\u0645\u06cc\u0646 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\u0628\u0627\u0632\u06cc \u0628\u0627\u0632\u06cc \u06a9\u0646\u06cc\u062f. \u0622\u0632\u0645\u0627\u06cc\u0634 \u06a9\u0646\u06cc\u062f. \u0628\u0628\u06cc\u0646\u06cc\u062f \u0686\u0647 \u0686\u06cc\u0632\u06cc \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%81%D8%B1%D9%85_%D8%AF%D9%88%DB%8C%D8%AF%D9%86_%D8%AF%D8%B1_%D8%B4%DB%8C%D8%A8_%D9%85%D8%AB%D8%A8%D8%AA\"><\/span>\u0641\u0631\u0645 \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u062b\u0628\u062a<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0686\u0647\u0627\u0631 \u0646\u06a9\u062a\u0647 \u06a9\u0644\u06cc\u062f\u06cc \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0641\u0631\u0645 \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u062b\u0628\u062a \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f:<\/p>\n<h4><span class=\"ez-toc-section\" id=\"%D9%88%D8%B6%D8%B9%DB%8C%D8%AA_%D8%A8%D8%AF%D9%86\"><\/span>\u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u0628\u0631 \u062e\u0644\u0627\u0641 \u062c\u0647\u062a \u0634\u06cc\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0634\u0648\u06cc\u062f \u0648 \u062f\u0631 \u0648\u0627\u0642\u0639 \u0628\u0647 \u0634\u06cc\u0628 \u062a\u06a9\u06cc\u0647 \u06a9\u0646\u06cc\u062f. \u0634\u0645\u0627 \u0647\u0646\u0648\u0632 \u0647\u0645 \u0645\u06cc \u062e\u0648\u0627\u0647\u06cc\u062f \u0631\u0627\u0633\u062a \u0628\u062f\u0648\u06cc\u062f\u060c \u0627\u0645\u0627 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u062d\u06cc\u0646 \u062f\u0648\u06cc\u062f\u0646 \u0628\u0647 \u0634\u06cc\u0628 \u0645\u0633\u06cc\u0631 \u062a\u06a9\u06cc\u0647 \u062f\u0647\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u062d\u062a\u0645\u0627 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0646\u06af\u0627\u0647 \u06a9\u0646\u06cc\u062f. \u062a\u0645\u0627\u06cc\u0644 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0646\u06af\u0627\u0647 \u06a9\u0646\u06cc\u062f \u0627\u0645\u0627 \u0686\u0634\u0645\u0627\u0646 \u0648 \u0633\u0631 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u0628\u0647 \u0628\u0627\u0644\u0627\u06cc \u0634\u06cc\u0628 \u0646\u06af\u0627\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0645\u062a\u0648\u062c\u0647 \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\u062f \u06a9\u0647 \u062f\u0631 \u062d\u0627\u0644\u062a \u0631\u0627\u0633\u062a \u062f\u0648\u06cc\u062f\u0646 \u062e\u0648\u062f \u0645\u06cc\u200c\u0645\u0627\u0646\u06cc\u062f \u0648 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0628\u0647 \u0634\u06cc\u0628 \u062a\u06a9\u06cc\u0647 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"%D8%AD%D8%B1%DA%A9%D8%AA_%D8%AF%D8%B3%D8%AA\"><\/span><img decoding=\"async\" class=\"aligncenter size-full wp-image-10084 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Posture.jpg\" alt=\"\u0641\u0631\u0645 \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u062b\u0628\u062a\" width=\"752\" height=\"499\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Posture.jpg 752w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Posture-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Posture-600x398.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/499;\" \/>\u062d\u0631\u06a9\u062a \u062f\u0633\u062a<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u067e\u0627\u0647\u0627 \u0647\u0645\u0627\u0646 \u06a9\u0627\u0631\u06cc \u0631\u0627 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0647 \u062f\u0633\u062a \u0647\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f. \u0628\u0627 \u062d\u0631\u06a9\u062a \u062f\u0627\u062f\u0646 \u0634\u062f\u062a \u0628\u0627\u0632\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627\u06cc \u0634\u06cc\u0628 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647\u062a\u0631 \u0633\u0631\u0639\u062a \u062e\u0648\u062f \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"%D8%A2%D9%87%D9%86%DA%AF_%D9%88_%D8%B1%DB%8C%D8%AA%D9%85_Cadence\"><\/span>\u0622\u0647\u0646\u06af \u0648 \u0631\u06cc\u062a\u0645 (Cadence)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u06af\u0627\u0645\u200c\u0647\u0627\u06cc \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0648 \u06a9\u0648\u062a\u0627\u0647\u200c\u062a\u0631 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0647\u062a\u0631 \u0627\u0632 \u06af\u0627\u0645\u200c\u0647\u0627\u06cc \u0628\u0644\u0646\u062f \u062f\u0631 \u0634\u06cc\u0628 \u0645\u062b\u0628\u062a \u0627\u0633\u062a.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"%D9%BE%D8%A7%D9%87%D8%A7_%DB%8C%D8%A7_%D8%B2%D8%A7%D9%86%D9%88%D9%87%D8%A7\"><\/span><strong>\u067e\u0627\u0647\u0627 \u06cc\u0627 \u0632\u0627\u0646\u0648\u0647\u0627<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u0628\u0627 \u0646\u06cc\u0631\u0648\u06cc \u062d\u0627\u0635\u0644 \u0627\u0632 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0628\u0631\u0627\u06cc \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0627\u0632 \u0634\u06cc\u0628 \u0645\u062b\u0628\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u06cc\u0627 \u06af\u0632\u06cc\u0646\u0647 \u062f\u06cc\u06af\u0631 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647\u060c \u0628\u0639\u0636\u06cc \u0627\u0632 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0645\u062a\u0648\u062c\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0627\u06af\u0631 \u0628\u0627 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u06a9\u0646\u0646\u062f\u060c \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u0647\u062a\u0631\u06cc \u062e\u0648\u0627\u0646\u062f \u062f\u0627\u0634\u062a.<\/p>\n<p>\u0628\u0631\u0627\u06cc \u062c\u0632\u0626\u06cc\u0627\u062a \u06a9\u0627\u0645\u0644 \u0641\u0631\u0645 \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u062b\u0628\u062a\u060c \u0648\u06cc\u062f\u06cc\u0648 \u06a9\u0627\u0645\u0644 \u0645\u0646 <a href=\"https:\/\/youtu.be\/R-3bOqdfKk4\">\u0627\u06cc\u0646\u062c\u0627\u0633\u062a<\/a>.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%81%D8%B1%D9%85_%D8%AF%D9%88%DB%8C%D8%AF%D9%86_%D8%AF%D8%B1_%D8%B4%DB%8C%D8%A8_%D9%85%D9%86%D9%81%DB%8C\"><\/span>\u0641\u0631\u0645 \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0648\u0642\u062a\u06cc \u0628\u0647 \u0641\u0631\u0645 \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc \u0645\u06cc\u200c\u0631\u0633\u06cc\u0645\u060c \u0627\u0648\u0636\u0627\u0639 \u06a9\u0645\u06cc \u0627\u0632 \u0641\u0631\u0645 \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u062b\u0628\u062a \u062a\u063a\u06cc\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"%D9%88%D8%B6%D8%B9%DB%8C%D8%AA_%D8%A8%D8%AF%D9%86-2\"><\/span><strong>\u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u0628\u0647 \u062c\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u0645\u0627\u0646\u0646\u062f \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u062b\u0628\u062a \u0628\u0647 \u0633\u0645\u062a \u0634\u06cc\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0634\u0648\u06cc\u062f\u060c \u062f\u0631 \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u0645\u0646\u0641\u06cc\u060c \u0634\u0645\u0627 \u0628\u0647 \u0633\u0645\u062a \u062e\u0644\u0627\u0641 \u0622\u0646 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0634\u062f\u0647 \u0648 \u0622\u0646 \u062a\u06a9\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f. \u0628\u0627\u06cc\u062f \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u062a\u0627 \u062d\u062f \u0627\u0645\u06a9\u0627\u0646 \u0639\u0645\u0648\u062f \u0628\u0631 \u0632\u0645\u06cc\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u062a\u0627 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f &#8220;\u0628\u0647 \u062c\u0627\u0630\u0628\u0647 \u0632\u0645\u06cc\u0646 \u0627\u062c\u0627\u0632\u0647 \u062f\u0647\u06cc\u062f \u0627\u0632 \u0633\u0631\u0627\u0634\u06cc\u0628\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u062f\u062a\u0627\u0646&#8221;. \u0628\u0631\u062e\u06cc \u0627\u0632 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0645\u062a\u0648\u062c\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u06a9\u0647 \u0627\u06af\u0631 \u0628\u0627\u0633\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u062d\u0644 \u062f\u0647\u0646\u062f \u06cc\u0627 \u0634\u0645\u0627 \u0641\u06a9\u0631 \u06a9\u0646\u06cc\u062f &#8220;\u0627\u0632 \u0645\u0686 \u067e\u0627 \u062e\u0645 \u0634\u0648\u06cc\u062f&#8221; \u0648\u0636\u0639\u06cc\u062a \u0628\u0647\u062a\u0631\u06cc \u0628\u0631\u0627\u06cc \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"%D8%AD%D8%B1%DA%A9%D8%AA_%D8%AF%D8%B3%D8%AA-2\"><\/span><strong>\u062d\u0631\u06a9\u062a \u062f\u0633\u062a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u0627\u0634\u062a\u0628\u0627\u0647 \u0628\u0632\u0631\u06af\u06cc \u06a9\u0647 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc \u0645\u0631\u062a\u06a9\u0628 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0633\u062a\u200c \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u0646\u062f. \u0627\u06cc\u0646 \u06cc\u06a9 &#8220;\u0646\u0628\u0627\u06cc\u062f&#8221; \u0628\u0632\u0631\u06af \u0627\u0633\u062a. \u062f\u0631 \u0639\u0648\u0636 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u06a9\u0646\u062f \u062a\u0627 \u0627\u0632 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0634\u062f\u0646 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u06a9\u0647 \u062f\u0631 \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u0645\u0646\u0641\u06cc \u06cc\u06a9 &#8220;\u0646\u0628\u0627\u06cc\u062f&#8221; \u062e\u06cc\u0644\u06cc \u062e\u06cc\u0644\u06cc \u0628\u0632\u0631\u06af \u0627\u0633\u062a \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"%D8%A2%D9%87%D9%86%DA%AF_%D9%88_%D8%B1%DB%8C%D8%AA%D9%85_Cadence-2\"><\/span>\u0622\u0647\u0646\u06af \u0648 \u0631\u06cc\u062a\u0645 (Cadence)<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u06af\u0627\u0645\u200c\u0647\u0627\u06cc \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0648 \u06a9\u0648\u062a\u0627\u0647\u200c\u062a\u0631 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0647\u062a\u0631 \u0627\u0632 \u06af\u0627\u0645\u200c\u0647\u0627\u06cc \u0628\u0644\u0646\u062f \u062f\u0631 \u0634\u06cc\u0628 \u0645\u062b\u0628\u062a \u0627\u0633\u062a. \u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0644\u0646\u062f \u0627\u063a\u0644\u0628 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0648\u0631 \u0627\u0633\u062a\u0631\u0627\u06cc\u062f \u0648 \u0627\u06cc\u062c\u0627\u062f \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0631 \u0631\u0648\u06cc \u0633\u06cc\u0633\u062a\u0645 \u0627\u0633\u06a9\u0644\u062a\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0627\u063a\u0644\u0628 \u0645\u062a\u0648\u062c\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0628\u0644\u0646\u062f \u06af\u0627\u0645 \u0628\u0631\u062f\u0627\u0634\u062a\u0646\u060c \u062a\u0645\u0631\u06a9\u0632 \u0631\u0648\u06cc \u0641\u0631\u0648\u062f \u062f\u0631 \u0645\u06cc\u0627\u0646\u0647 \u067e\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06a9\u0645\u06a9 \u06a9\u0646\u0646\u062f\u0647 \u0628\u0627\u0634\u062f.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"%D9%87%D9%86%DA%AF%D8%A7%D9%86_%D8%AF%D9%88%DB%8C%D8%AF%D9%86_%D8%B1%D9%88%DB%8C_%D8%A8%D8%A7%D8%B3%D9%86_%D8%AE%D9%88%D8%AF_%D8%AA%D9%85%D8%B1%DA%A9%D8%B2_%DA%A9%D9%86%DB%8C%D8%AF\"><\/span><img decoding=\"async\" class=\"aligncenter size-full wp-image-10089 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Arm-swing.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u062f\u0633\u062a\" width=\"752\" height=\"499\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Arm-swing.jpg 752w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Arm-swing-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Arm-swing-600x398.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/499;\" \/>\u0647\u0646\u06af\u0627\u0646 \u062f\u0648\u06cc\u062f\u0646 \u0631\u0648\u06cc \u0628\u0627\u0633\u0646 \u062e\u0648\u062f \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u062b\u0628\u062a \u0647\u0633\u062a\u06cc\u062f \u0628\u0647 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u0632\u0627\u0646\u0648 \u0647\u0627\u06cc\u062a\u0627\u0646 \u0641\u06a9\u0631 \u06a9\u0646\u06cc\u062f\u060c \u062f\u0631 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc \u0628\u0627\u06cc\u062f \u0628\u0647 \u067e\u0634\u062a \u062e\u0648\u062f \u0641\u06a9\u0631 \u06a9\u0646\u06cc\u062f. \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0631\u062f\u0646 \u0628\u0631 \u0631\u0648\u06cc&#8221; \u0645\u06a9\u0627\u0646\u06cc\u06a9 \u0628\u0627\u0633\u0646&#8221; \u0628\u0647 \u0642\u0648\u0644 \u06af\u0641\u062a\u0646\u06cc\u060c \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u0631 \u0634\u06cc\u0628 \u0645\u0633\u0644\u0637 \u0634\u0648\u06cc\u062f \u0648 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u0633\u0631\u0639\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0631 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"%D8%B3%D8%B1%DB%8C%D8%B9_%D9%88_%DA%A9%D8%A7%D8%B1%D8%A2%D9%85%D8%AF\"><\/span>\u0633\u0631\u06cc\u0639 \u0648 \u06a9\u0627\u0631\u0622\u0645\u062f<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u0622\u062e\u0631\u06cc\u0646 \u0646\u06a9\u062a\u0647 \u062f\u0631 \u0641\u0631\u0645 \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u062f\u0648 \u0645\u062f\u0644 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0646\u0648\u0639 \u0627\u0648\u0644 \u0633\u0631\u06cc\u0639 \u062f\u0648\u06cc\u062f\u0646 \u0627\u0633\u062a.<br \/>\n\u0628\u0647 \u0637\u0648\u0631 \u0645\u0639\u0645\u0648\u0644\u060c \u062e\u0645 \u0634\u062f\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0627 \u0634\u06cc\u0628 \u0648 \u0631\u06cc\u062a\u0645 \u0633\u0631\u06cc\u0639\u060c \u0628\u0633\u06cc\u0627\u0631 \u0639\u0627\u0644\u06cc \u0639\u0645\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0641\u0631\u0645 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc \u0628\u0631\u0627\u06cc \u0645\u0633\u0627\u0628\u0642\u0627\u062a\u06cc \u06a9\u0647 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc \u0628\u0647 \u067e\u0627\u06cc\u0627\u0646 \u0645\u06cc\u200c\u0631\u0633\u0646\u062f \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0628\u0647 \u0633\u0631\u0639\u062a \u0627\u0632 \u06a9\u0646\u0627\u0631 \u0633\u0627\u06cc\u0631 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0639\u0628\u0648\u0631 \u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\u062f.<\/p>\n<p>\u0646\u0648\u0639 \u062f\u0648\u0645 \u0641\u0631\u0645 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc \u06a9\u0647 \u0634\u0645\u0627 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f\u060c \u0641\u0631\u0645\u06cc \u0627\u0633\u062a \u06a9\u0647 \u06a9\u0627\u0631\u0622\u0645\u062f \u0628\u0627\u0634\u062f \u0648 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f\u0647 \u0628\u0631 \u0633\u06cc\u0633\u062a\u0645 \u0627\u0633\u06a9\u0644\u062a\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f. \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0631\u0627\u06cc \u0628\u062f\u0646 \u062f\u0627\u0631\u062f\u060c \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0627\u06af\u0631 \u062f\u0631 \u06cc\u06a9 \u0645\u0633\u0627\u0628\u0642\u0647 \u0637\u0648\u0644\u0627\u0646\u06cc \u0628\u0627 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc \u0632\u06cc\u0627\u062f \u0645\u06cc\u200c\u062f\u0648\u06cc\u062f (\u0628\u0647 \u0645\u0627\u0631\u0627\u062a\u0646 \u0628\u0648\u0633\u062a\u0648\u0646 \u0641\u06a9\u0631 \u06a9\u0646\u06cc\u062f)\u060c \u0628\u0627\u06cc\u062f \u0641\u0631\u0645\u06cc \u0631\u0627 \u0628\u06cc\u0627\u0628\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0628\u062f\u0646 \u0634\u0645\u0627 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.<br \/>\n\u0627\u06cc\u0646 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0627 \u0641\u0631\u0645 \u0633\u0631\u06cc\u0639 \u0634\u0645\u0627 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc \u0645\u062a\u0641\u0627\u0648\u062a \u0628\u0627\u0634\u062f \u0627\u0645\u0627 \u0642\u062f\u0631\u062a \u067e\u0627\u0647\u0627\u06cc \u0634\u0645\u0627 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0627\u062f\u0627\u0645\u0647 \u0645\u0633\u0627\u0628\u0642\u0647 \u062d\u0641\u0638 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0622\u0632\u0645\u0627\u06cc\u0634 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0645\u0634\u0627\u0647\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u0634\u0645\u0627 \u0628\u0647 \u0633\u0631\u0639\u062a \u0641\u0631\u0645\u06cc \u0631\u0627 \u067e\u06cc\u062f\u0627 \u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\u062f \u06a9\u0647 \u062f\u0631 \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u0645\u0646\u0641\u06cc \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u06a9\u0627\u0631\u0622\u0645\u062f\u062a\u0631 \u0628\u0627\u0634\u062f.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-10091 size-full lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/downhill-RUNNING.jpg\" alt=\"\u0641\u0631\u0645 \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc\" width=\"752\" height=\"499\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/downhill-RUNNING.jpg 752w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/downhill-RUNNING-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/downhill-RUNNING-600x398.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/499;\" \/>\u0628\u0631\u0627\u06cc \u062c\u0632\u0626\u06cc\u0627\u062a \u06a9\u0627\u0645\u0644 \u062f\u0631 \u0645\u0648\u0631\u062f \u0641\u0631\u0645 \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u0646\u0641\u06cc\u060c <a href=\"https:\/\/youtu.be\/hKH3tDR4HL0\" target=\"_blank\" rel=\"noopener\">\u0648\u06cc\u062f\u06cc\u0648\u06cc \u06a9\u0627\u0645\u0644 \u0645\u0646 \u062f\u0631 \u0627\u06cc\u0646\u062c\u0627<\/a> \u0622\u0645\u062f\u0647 \u0627\u0633\u062a.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A7%D8%B6%D8%A7%D9%81%D9%87_%DA%A9%D8%B1%D8%AF%D9%86_%D8%B4%DB%8C%D8%A8_%D8%A8%D9%87_%D8%A8%D8%B1%D9%86%D8%A7%D9%85%D9%87_%D8%AE%D9%88%D8%AF\"><\/span>\u0627\u0636\u0627\u0641\u0647 \u06a9\u0631\u062f\u0646 \u0634\u06cc\u0628 \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AA%D9%85%D8%B1%DB%8C%D9%86_%D8%AA%D8%B1%DA%A9%DB%8C%D8%A8%DB%8C_%D8%A7%DB%8C%D8%AF%D9%87_%D8%A2%D9%84\"><\/span>\u062a\u0645\u0631\u06cc\u0646 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u06cc\u062f\u0647 \u0622\u0644<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0647\u0645\u0627\u0646\u0637\u0648\u0631 \u06a9\u0647 \u0642\u0628\u0644\u0627 \u0627\u0634\u0627\u0631\u0647 \u0634\u062f\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06cc\u0628 \u067e\u0633 \u0627\u0632 \u0622\u0646 \u06a9\u0647 \u067e\u0627\u06cc\u0647 \u062f\u0648\u06cc\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0633\u0627\u062e\u062a\u06cc\u062f \u0648 \u0642\u0628\u0644 \u0627\u0632 \u0622\u0646\u06a9\u0647 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0631\u0639\u062a\u06cc \u0628\u067e\u0631\u062f\u0627\u0632\u06cc\u062f \u0628\u0633\u06cc\u0627\u0631 \u0639\u0627\u0644\u06cc \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<p>\u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u06cc\u06a9 \u0631\u0627\u0647 \u0645\u0631\u0633\u0648\u0645 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0646\u06cc\u0645 \u0645\u0627\u0631\u0627\u062a\u0646 \u060c\u0645\u0627\u0631\u0627\u062a\u0646 \u0648 \u0627\u0644\u062a\u0631\u0627\u0645\u0627\u0631\u0627\u062a\u0646 \u062e\u0648\u062f \u0631\u0627 \u0630\u06a9\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0645:<\/p>\n<h4><span class=\"ez-toc-section\" id=\"%DB%8C%DA%A9_%D9%85%D8%B3%D8%A7%D8%A8%D9%82%D9%87_%D8%A7%D8%B3%D8%AA%D9%82%D8%A7%D9%85%D8%AA%DB%8C_%D8%AF%DB%8C%DA%AF%D8%B1_%D8%AF%D8%B1_6_%D9%85%D8%A7%D9%87\"><\/span>\u06cc\u06a9 \u0645\u0633\u0627\u0628\u0642\u0647 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u062f\u06cc\u06af\u0631 \u062f\u0631 6 \u0645\u0627\u0647<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0645\u0627\u0631\u0627\u062a\u0646 \u0648 \u0646\u06cc\u0645\u200c\u0645\u0627\u0631\u0627\u062a\u0646 &#8211; \u062a\u0627 4 \u0647\u0641\u062a\u0647<br \/>\n\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u067e\u0627\u06cc\u0647 &#8211; \u062a\u0627 8 \u0647\u0641\u062a\u0647<br \/>\n\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06cc\u0628 (\u0627\u062e\u062a\u06cc\u0627\u0631\u06cc) &#8211; \u062a\u0627 6 \u0647\u0641\u062a\u0647<br \/>\n\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0631\u0639\u062a (\u0627\u062e\u062a\u06cc\u0627\u0631\u06cc) &#8211; \u062a\u0627 6 \u0647\u0641\u062a\u0647<br \/>\n\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0646\u06cc\u0645\u200c\u0645\u0627\u0631\u0627\u062a\u0646\u060c \u0645\u0627\u0631\u0627\u062a\u0646 \u0648 \u0627\u0644\u062a\u0631\u0627 \u0645\u0627\u0631\u0627\u062a\u0646 &#8211; \u062a\u0627 16 \u0647\u0641\u062a\u0647<br \/>\n\u06a9\u0644 \u0645\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 = 16 \u062a\u0627 36 \u0647\u0641\u062a\u0647<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A7%D9%88%D8%A7%DB%8C%D9%84_%D8%A8%D8%B1%D9%86%D8%A7%D9%85%D9%87\"><\/span><img decoding=\"async\" class=\"aligncenter size-full wp-image-10090 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Fast-and-efficient.jpg\" alt=\"\u0627\u0636\u0627\u0641\u0647 \u06a9\u0631\u062f\u0646 \u0634\u06cc\u0628 \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f\" width=\"752\" height=\"499\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Fast-and-efficient.jpg 752w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Fast-and-efficient-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Fast-and-efficient-600x398.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/499;\" \/>\u0627\u0648\u0627\u06cc\u0644 \u0628\u0631\u0646\u0627\u0645\u0647<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0628\u0639\u0636\u06cc \u0627\u0632 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0632\u0645\u0627\u0646 \u0644\u0627\u0632\u0645 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u06a9\u0627\u0645\u0644 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0631\u0627 \u0646\u062f\u0627\u0631\u0646\u062f. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u062f\u0647\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06cc\u0628 \u0631\u0627 \u0628\u0647 \u0627\u0628\u062a\u062f\u0627\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0633\u0627\u0628\u0642\u0647 \u062e\u0648\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f. 4 \u062a\u0627 5 \u062a\u0645\u0631\u06cc\u0646 \u0634\u06cc\u0628 \u0631\u0627 \u062f\u0631 6 \u0647\u0641\u062a\u0647 \u0627\u0628\u062a\u062f\u0627\u06cc\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f \u067e\u062e\u0634 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0645\u0648\u062c\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0622\u0645\u0627\u062f\u06af\u06cc \u0645\u0648\u0627\u062c\u0647\u0647 \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u062e\u062a\u0635 \u0645\u0633\u0627\u0628\u0642\u0647 \u062e\u0648\u062f \u0631\u0627\u060c \u062f\u0631 6 \u062a\u0627 8 \u0647\u0641\u062a\u0647 \u0622\u062e\u0631 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A7%DA%AF%D8%B1_%D9%85%D8%B3%D8%A7%D8%A8%D9%82%D9%87_%D9%BE%D8%B1_%D8%B4%DB%8C%D8%A8_%D8%AF%D8%A7%D8%B1%DB%8C%D8%AF_%D8%AA%D9%85%D8%B1%DB%8C%D9%86%D8%AA%D8%A7%D9%86_%D8%B1%D8%A7_%D9%BE%D8%AE%D8%B4_%DA%A9%D9%86%DB%8C%D8%AF\"><\/span>\u0627\u06af\u0631 \u0645\u0633\u0627\u0628\u0642\u0647 \u067e\u0631 \u0634\u06cc\u0628 \u062f\u0627\u0631\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u062a\u0627\u0646 \u0631\u0627 \u067e\u062e\u0634 \u06a9\u0646\u06cc\u062f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0631\u0648\u0634 \u062f\u06cc\u06af\u0631\u06cc \u06a9\u0647 \u0645\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0634\u06cc\u0628 \u0631\u0627 \u0627\u0636\u0627\u0641\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0645 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u0633\u0627\u0628\u0642\u0647 \u0647\u062f\u0641 \u0634\u0627\u0645\u0644 \u0634\u06cc\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06af\u0631 \u0645\u0633\u0627\u0628\u0642\u0647 \u0634\u0645\u0627 \u062f\u0627\u0631\u0627\u06cc \u0634\u06cc\u0628\u200c\u0647\u0627\u06cc \u0642\u0627\u0628\u0644 \u062a\u0648\u062c\u0647\u06cc \u0627\u0633\u062a \u0648 \u06cc\u0627 \u0627\u062d\u0633\u0627\u0633 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0631\u0648\u06cc \u062a\u06a9\u0646\u06cc\u06a9 \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u06a9\u0627\u0631 \u06a9\u0646\u06cc\u062f\u060c \u062f\u0631 \u0633\u0631\u0627\u0633\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0645\u0633\u0627\u0628\u0642\u0647 \u062e\u0648\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0631\u0627 \u067e\u062e\u0634 \u06a9\u0646\u06cc\u062f.<\/p>\n<p>\u0647\u0631 \u0686\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0634\u06cc\u0628 \u0634\u0645\u0627 \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0645\u0633\u0627\u0628\u0642\u0647 \u0645\u0637\u0627\u0628\u0642\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%85%D8%B3%DB%8C%D8%B1_%D8%B4%DB%8C%D8%A8_%D8%AF%D8%A7%D8%B1_%D9%86%D8%AF%D8%A7%D8%B1%DB%8C%D8%AF%D8%9F\"><\/span>\u0645\u0633\u06cc\u0631 \u0634\u06cc\u0628 \u062f\u0627\u0631 \u0646\u062f\u0627\u0631\u06cc\u062f\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u062f\u0631 \u0645\u0646\u0637\u0642\u0647 \u0645\u0633\u0637\u062d \u0632\u0646\u062f\u06af\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0648\u0644\u06cc \u062f\u0631 \u0645\u0633\u0627\u0628\u0642\u0647 \u0628\u0627 \u0645\u0633\u06cc\u0631\u0647\u0627\u06cc \u0634\u06cc\u0628\u200c\u062f\u0627\u0631 \u0634\u0631\u06a9\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u061f \u0627\u06cc\u0646 \u06cc\u06a9 \u0633\u0648\u0627\u0644 \u0645\u0639\u0645\u0648\u0644 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627 \u0622\u0646 \u0632\u06cc\u0627\u062f \u0645\u0648\u0627\u062c\u0647 \u0645\u06cc\u200c\u0634\u0648\u0645 \u0648 \u062f\u0648 \u062c\u0648\u0627\u0628 \u062e\u0648\u0628 \u0628\u0631\u0627\u06cc \u0622\u0646 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f.<\/p>\n<p>\u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647 \u062d\u0644 \u062a\u0645\u0631\u06cc\u0646 \u0634\u06cc\u0628 \u0631\u0648\u06cc \u062a\u0631\u062f\u0645\u06cc\u0644 \u0627\u0633\u062a. \u0628\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u062a\u0646\u0638\u06cc\u0645\u0627\u062a \u0634\u06cc\u0628 \u062a\u0631\u062f\u0645\u06cc\u0644 \u0628\u0647 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0627\u0644\u062a \u0634\u06cc\u0628\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0631\u0633\u06cc\u062f. \u0641\u0642\u0637 \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u06a9\u0646\u06cc\u062f \u0648\u0642\u0641\u0647 \u0645\u0648\u062c\u0648\u062f \u062f\u0631 \u062a\u063a\u06cc\u06cc\u0631 \u0627\u0632 \u0634\u06cc\u0628 \u0645\u062b\u0628\u062a \u0628\u0647 \u0645\u0646\u0641\u06cc \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0645\u0627 \u0628\u06cc\u0646 \u0622\u0646 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062f\u0648\u06cc\u062f\u0646 \u0631\u0648\u06cc \u062a\u0631\u0645\u06cc\u0644 \u062f\u0631 \u0647\u0631 \u0633\u062a \u0633\u062e\u062a\u200c\u062a\u0631 \u0627\u0632 \u062f\u0648\u06cc\u062f\u0646 \u0631\u0648\u06cc \u0634\u06cc\u0628 \u0648\u0627\u0642\u0639\u06cc \u0628\u0627\u0634\u062f.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-10094 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/treadmill-hill-running.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u0634\u06cc\u0628 \u0631\u0648\u06cc \u062a\u0631\u062f\u0645\u06cc\u0644\" width=\"752\" height=\"499\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/treadmill-hill-running.jpg 752w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/treadmill-hill-running-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/treadmill-hill-running-600x398.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/499;\" \/>\u0628\u0639\u0636\u06cc \u0627\u0632 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0633\u0627\u06a9\u0646\u0627\u0646 \u0645\u0646\u0627\u0637\u0642 \u0645\u0633\u0637\u062d \u0627\u0632 \u067e\u0627\u0631\u06a9\u06cc\u0646\u06af \u0648 \u067e\u0644\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06cc\u0628 \u062e\u0648\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0648\u0627\u0636\u062d \u0627\u0633\u062a \u06a9\u0647 \u0627\u0646\u062a\u062e\u0627\u0628\u200c\u0647\u0627\u06cc \u0645\u062d\u062f\u0648\u062f\u06cc \u062f\u0627\u0631\u06cc\u062f \u0648\u0644\u06cc \u0627\u0632 \u0647\u06cc\u0686\u06cc \u0628\u0647\u062a\u0631 \u0627\u0633\u062a. \u0627\u06af\u0631 \u0628\u0647 \u0647\u06cc\u0686 \u0634\u06cc\u0628\u06cc \u062f\u0633\u062a\u0631\u0633\u06cc \u0646\u062f\u0627\u0631\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06cc\u0628 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0641\u0627\u0631\u062a\u0644\u06a9 (\u0628\u0627\u0632\u06cc \u0628\u0627 \u0633\u0631\u0639\u062a) \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0627\u0632 \u0644\u062d\u0627\u0638 \u0632\u0645\u0627\u0646\u06cc \u0648 \u0627\u0641\u0648\u0631\u062a \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u062a\u0639\u062f\u0627\u062f \u0633\u062a\u200c\u0647\u0627 \u062a\u0637\u0628\u06cc\u0642 \u062f\u0647\u06cc\u062f.<\/p>\n<p>\u0631\u0627\u0647 \u062f\u06cc\u06af\u0631 \u0631\u0641\u062a\u0646 \u0628\u0647 \u0628\u0627\u0634\u06af\u0627\u0647 \u0627\u0633\u062a \u0647\u0631 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u0633\u06a9\u0648\u0627\u062f\u060c \u0644\u0627\u0646\u06af\u060c \u0627\u0633\u062a\u067e \u0622\u067e \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0644\u0647\u200c\u0627\u06cc \u0648 \u062f\u06cc\u06af\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0641\u06cc\u062f \u0628\u0627\u0634\u062f. \u0627\u0644\u0628\u062a\u0647 \u0647\u0631\u0686\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0647 \u062d\u0631\u06a9\u0627\u062a \u0637\u0628\u06cc\u0639\u06cc \u062f\u0648\u06cc\u062f\u0646 \u0646\u0632\u062f\u06cc\u06a9\u200c\u062a\u0631 \u0628\u0627\u0634\u062f \u0628\u0647\u062a\u0631 \u0627\u0633\u062a.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AA%D9%85%D8%B1%DB%8C%D9%86%D8%A7%D8%AA_%D8%B4%DB%8C%D8%A8_%D8%A8%D9%87_%D8%B9%D9%86%D9%88%D8%A7%D9%86_%D8%AA%D9%85%D8%B1%DB%8C%D9%86_%D9%BE%D9%84%D8%A7%DB%8C%D9%88%D9%85%D8%AA%D8%B1%DB%8C%DA%A9\"><\/span>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06cc\u0628 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0644\u0627\u06cc\u0648\u0645\u062a\u0631\u06cc\u06a9<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0622\u062e\u0631\u06cc\u0646 \u0631\u0648\u0634\u06cc \u06a9\u0647 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06cc\u0628 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0644\u0627\u06cc\u0648\u0645\u062a\u0631\u06cc\u06a9 \u0627\u0633\u062a. \u0622\u0631\u062a\u0648\u0631 \u0644\u06cc\u062f\u06cc\u0627\u0631\u062f \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0632\u0631\u06af\u062a\u0631\u06cc\u0646 \u0645\u0631\u0628\u06cc\u0627\u0646 \u062f\u0646\u06cc\u0627 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0632\u06cc\u0627\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u0647 \u0627\u0633\u062a. \u0628\u0639\u062f \u0627\u0632 \u0622\u0646\u06a9\u0647 \u067e\u0627\u06cc\u0647 \u0639\u0645\u0644\u06a9\u0631\u062f \u0633\u0627\u062e\u062a\u0647 \u0634\u062f \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0645\u0633\u06cc\u0631 \u0647\u0627\u06cc \u0634\u06cc\u0628\u200c\u062f\u0627\u0631 \u0631\u0627 \u062f\u0631\u06cc\u0644 \u0645\u06cc\u200c\u062f\u0648\u0646\u062f \u062a\u0627 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0628\u0631\u0627\u06cc \u0633\u062e\u062a\u06cc\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0631\u0639\u062a\u06cc \u0622\u0645\u0627\u062f\u0647 \u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u0631\u0648\u0634 \u0628\u0627\u0639\u062b \u06a9\u0645\u06a9 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc\u200c\u0647\u0627 \u0648 \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0639\u0645\u0644\u06a9\u0631\u062f \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0633\u0627\u0628\u0642\u0627\u062a \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-10096 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/running-drills-up-hills.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u067e\u0644\u0627\u06cc\u0648\u0645\u062a\u0631\u06cc\u06a9\" width=\"752\" height=\"499\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/running-drills-up-hills.jpg 752w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/running-drills-up-hills-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/running-drills-up-hills-600x398.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/499;\" \/>\u0644\u06cc\u062f\u06cc\u0627\u0631\u062f \u0627\u0632 \u0633\u0647 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631\u06cc\u0644 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\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u067e\u0644\u0627\u06cc\u0648\u0645\u062a\u0631\u06cc\u06a9\u060c \u0628\u0647 \u0628\u0627\u0644\u0627 \u0622\u0648\u0631\u062f\u0646 \u0632\u0627\u0646\u0648\u200c\u0647\u0627 \u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0645\u0633\u0627\u0641\u062a \u0627\u0641\u0642\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0631\u0627 \u067e\u0648\u0634\u0634 \u0646\u062f\u0647\u06cc\u062f. \u0645\u062b\u0644 \u0647\u0645\u06cc\u0634\u0647 \u0631\u0648\u06cc \u0646\u06af\u0647\u062f\u0627\u0634\u062a\u0646 \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646 \u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u06cc\u062f\u0647\u200c\u0622\u0644 \u0647\u0646\u06af\u0627\u0646 \u062f\u0631\u06cc\u0644\u200c\u062f\u0648\u06cc \u06a9\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%87%DB%8C%D9%84_%D8%A8%D8%A7%D9%86%D8%AF%DB%8C%D9%86%DA%AF\"><\/span>\u0647\u06cc\u0644 \u0628\u0627\u0646\u062f\u06cc\u0646\u06af<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u062f\u0631 \u0631\u0648\u0634 \u0647\u06cc\u0644 \u0628\u0627\u0646\u062f\u06cc\u0646\u06af\u060c \u062a\u0645\u0631\u06a9\u0632 \u0631\u0648\u06cc \u0628\u0647 \u0628\u0627\u0644\u0627 \u0648 \u062c\u0644\u0648 \u062e\u06cc\u0632 \u0628\u0631\u062f\u0627\u0634\u062a\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0645\u062b\u0628\u062a \u0627\u0633\u062a \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u062d\u0631\u06a9\u062a \u0628\u0627\u0632\u0648\u0647\u0627 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0634\u0628\u06cc\u0647 \u0628\u0647 \u06cc\u06a9 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u067e\u0631\u0634 \u0637\u0648\u0644 \u062f\u0631 \u0622\u062e\u0631\u06cc\u0646 \u062c\u0647\u0634 \u067e\u0631 \u0641\u0634\u0627\u0631\u0634 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\u0645\u062b\u0628\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%87%DB%8C%D9%84_%D8%A7%D8%B3%D9%BE%D8%B1%DB%8C%D9%86%DA%AF\"><\/span><img decoding=\"async\" class=\"aligncenter size-full wp-image-10099 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Hill-Springing.jpg\" alt=\"\u0647\u06cc\u0644 \u0627\u0633\u067e\u0631\u06cc\u0646\u06af\" width=\"752\" height=\"499\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Hill-Springing.jpg 752w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Hill-Springing-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/Hill-Springing-600x398.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/499;\" \/>\u0647\u06cc\u0644 \u0627\u0633\u067e\u0631\u06cc\u0646\u06af<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u062f\u0631 \u0647\u06cc\u0644 \u0627\u0633\u067e\u0631\u06cc\u0646\u06af \u0645\u0627\u0646\u0646\u062f \u062a\u06a9\u0646\u06cc\u06a9 \u0647\u06cc\u0644 \u0628\u0627\u0646\u062f\u06cc\u0646\u06af \u0628\u0647 \u062c\u0627\u06cc \u0628\u0647 \u0628\u0627\u0644\u0627 \u0648 \u062c\u0644\u0648 \u062c\u0647\u06cc\u062f\u0646 \u062a\u0645\u0631\u06a9\u0632 \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u062c\u0647\u06cc\u062f\u0646 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u06a9\u0646\u06cc\u06a9 \u0645\u062d\u0631\u06a9\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0642\u0648\u06cc \u0628\u0631\u0627\u06cc \u067e\u0627\u060c \u0645\u0686 \u067e\u0627\u060c \u0622\u0634\u06cc\u0644 \u0648 \u0633\u0627\u0642 \u067e\u0627 \u0641\u0631\u0627\u0647\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u0633\u0628\u0628 \u0627\u0633\u062a \u06a9\u0647 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0644\u0627\u06cc\u0648\u0645\u062a\u0631\u06cc\u06a9 \u062f\u0631 \u0634\u06cc\u0628 \u0628\u0627\u0639\u062b \u067e\u0631\u0648\u0631\u0634 \u062f\u0648\u0646\u062f\u06af\u0627\u0646\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0627\u0632 \u067e\u0633 \u0647\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0633\u0631\u0639\u062a\u06cc \u0628\u0631 \u0645\u06cc\u200c\u0622\u06cc\u0646\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%87%D8%B4%D8%AF%D8%A7%D8%B1\"><\/span>\u0647\u0634\u062f\u0627\u0631<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0633\u06cc\u0627\u0631 \u067e\u0631\u0641\u0634\u0627\u0631 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u0628\u0627\u06cc\u062f \u0622\u0645\u0627\u062f\u06af\u06cc \u0644\u0627\u0632\u0645 \u0631\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0644\u06cc\u062f\u06cc\u0627\u0631\u062f \u0647\u0631\u06af\u0632 \u0627\u062c\u0627\u0632\u0647 \u0646\u0645\u06cc\u200c\u062f\u0647\u062f \u062f\u0648\u0646\u062f\u06af\u0627\u0646\u06cc \u06a9\u0647 \u0622\u0645\u0627\u062f\u06af\u06cc \u0644\u0627\u0632\u0645 \u0631\u0627 \u0646\u062f\u0627\u0631\u0646\u062f \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f. \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u062c\u0648\u0627\u0646\u200c\u062a\u0631 \u0645\u0639\u0645\u0648\u0644\u0627 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0622\u062f\u0627\u067e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u062f\u0631\u062d\u0627\u0644\u06cc\u06a9\u0647 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0645\u0633\u0646 \u0648 \u0645\u0633\u062a\u0639\u062f \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0628\u0627 \u06cc\u062f \u0628\u0627 \u0627\u062d\u062a\u06cc\u0627\u0637 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0631\u0628\u0627\u0631\u0647 \u0627\u0633\u062a\u0641\u062f\u0647 \u0627\u0632 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0631\u06cc\u0644 \u062a\u0635\u0645\u06cc\u0645 \u06af\u06cc\u0631\u06cc \u06a9\u0646\u0646\u062f.<br \/>\n<div class=\"row\" style=\"text-align: center; background: #7175ac; padding: 15px; border: dashed 1px #fff; width: 80%; border-radius: 15px; margin: auto;\">\r\n<div class=\"col-md-5\">\r\n<a href=\"https:\/\/www.instagram.com\/tehrun_runningclub\/\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-9111 size-full lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/FollowInstagram.png\" alt=\"\u0627\u06cc\u0646\u0633\u062a\u0627\u06af\u0631\u0627\u0645 \u062a\u0647\u0631\u0627\u0646 \u06a9\u0644\u0627\u0628\" width=\"auto\" style=\"--smush-placeholder-width: 250px; --smush-placeholder-aspect-ratio: 250\/200;margin: 10px 0!important\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/FollowInstagram.png 250w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/FollowInstagram-15x12.png 15w\" data-sizes=\"(max-width: 250px) 100vw, 250px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/a><\/div>\r\n<div class=\"col-md-7\">\r\n<h4 style=\"text-align: center; color: #fff; font-size: 2.5em!important; line-height: 160%; margin: 10px !important;\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%87%D8%B1%D8%A7%D9%86%E2%80%8C%DA%A9%D9%84%D8%A7%D8%A8_%D8%B1%D8%A7_%D8%AF%D8%B1_%D8%A7%DB%8C%D9%86%D8%B3%D8%AA%D8%A7%DA%AF%D8%B1%D8%A7%D9%85_%D8%AF%D9%86%D8%A8%D8%A7%D9%84_%DA%A9%D9%86%DB%8C%D8%AF\"><\/span>FOLLOW US ON INSTAGRAM<span class=\"ez-toc-section-end\"><\/span><\/h4>\r\n<a href=\"https:\/\/www.instagram.com\/tehrun_runningclub\/\" target=\"_blank\" rel=\"noopener\" style=\"display:block\">\r\n<img decoding=\"async\" class=\"aligncenter size-full wp-image-9111 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/FollowInstagramButton.png\" alt=\"\u0627\u06cc\u0646\u0633\u062a\u0627\u06af\u0631\u0627\u0645 \u062a\u0647\u0631\u0627\u0646 \u06a9\u0644\u0627\u0628\" width=\"auto\" style=\"--smush-placeholder-width: 350px; --smush-placeholder-aspect-ratio: 350\/100;margin: 0!important\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/a><\/div>\r\n<\/div>\n<h3><span class=\"ez-toc-section\" id=\"%D9%86%D8%AA%D8%A7%DB%8C%D8%AC_%D9%BE%D8%A7%DB%8C%D8%A7%D9%86%DB%8C\"><\/span>\u0646\u062a\u0627\u06cc\u062c \u067e\u0627\u06cc\u0627\u0646\u06cc<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0645\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0637\u0631\u0641 \u062f\u0627\u0631\u0627\u0646 \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0634\u06cc\u0628 \u0647\u0633\u062a\u0645. \u0645\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06cc\u0628 \u0632\u06cc\u0627\u062f\u06cc \u0631\u0627 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u062f\u0628\u06cc\u0631\u0633\u062a\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u0647\u200c\u0627\u0645 \u0648 \u062d\u0633 \u0645\u06cc\u200c\u06a9\u0646\u0645 \u0627\u06cc\u0646 \u0645\u0632\u06cc\u062a \u0631\u0642\u0627\u0628\u062a\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc \u0628\u0631\u0646\u062f\u0647 \u0634\u062f\u0646 \u0645\u0633\u0627\u0628\u0642\u0627\u062a \u0627\u06cc\u0627\u0644\u062a\u06cc \u062f\u0631 \u0645\u0646 \u0627\u06cc\u062c\u0627\u062f \u06a9\u0631\u062f. \u0628\u06cc\u0633\u062a \u0633\u0627\u0644 \u0628\u0639\u062f\u060c \u0642\u0628\u0644 \u0627\u0632 \u0642\u0647\u0631\u0645\u0627\u0646\u06cc \u062f\u0631 \u0645\u0633\u0627\u0628\u0642\u0627\u062a \u0642\u0647\u0631\u0645\u0627\u0646\u06cc \u06a9\u0634\u0648\u0631 \u062f\u0631 \u0645\u0627\u0631\u0627\u062a\u0646 \u062a\u0631\u06cc\u0644\u060c \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06cc\u0628 \u0628\u0631\u0627\u06cc \u0622\u0645\u0627\u062f\u0647 \u0633\u0627\u0632\u06cc \u062e\u0648\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0631\u062f\u0645.<\/p>\n<p>\u062f\u0631 \u0637\u0648\u0644 \u062f\u0648\u0631\u0627\u0646 \u062f\u0648\u0646\u062f\u06af\u06cc \u062e\u0648\u062f \u0648 \u0627\u06a9\u0646\u0648\u0646 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0645\u0631\u0628\u06cc\u060c \u0645\u062a\u0648\u062c\u0647 \u0634\u062f\u0645 \u06a9\u0647 \u0634\u06cc\u0628\u200c\u0647\u0627 \u0645\u0627\u0646\u0646\u062f \u0645\u06cc\u0627\u0646\u200c\u0628\u0631\u06cc \u0645\u0648\u0641\u0642\u06cc\u062a \u0647\u0633\u062a\u0646\u062f. \u0628\u0647 \u06cc\u06a9\u06cc \u0627\u0632 \u0631\u0648\u0634\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u062a\u0648\u0636\u06cc\u062d \u062f\u0627\u062f\u0647 \u0634\u062f\u0647 \u0627\u0633\u062a\u060c \u0622\u0646\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f \u0628\u06af\u0646\u062c\u0627\u0646\u06cc\u062f \u0648 \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0647\u0645\u06cc\u0634\u0647 \u06cc\u06a9 \u0645\u0633\u0627\u0628\u0642\u0647 \u0645\u0648\u0641\u0642 \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a.<\/p>\n<p>Cr: <a href=\"https:\/\/www.mcmillanrunning.com\/best-hill-running-workouts\/\" target=\"_blank\" rel=\"noopener\">www.mcmillanrunning.com<\/a><\/p>\n<script type=\"text\/javascript\">var gform;gform||(document.addEventListener(\"gform_main_scripts_loaded\",function(){gform.scriptsLoaded=!0}),window.addEventListener(\"DOMContentLoaded\",function(){gform.domLoaded=!0}),gform={domLoaded:!1,scriptsLoaded:!1,initializeOnLoaded:function(o){gform.domLoaded&&gform.scriptsLoaded?o():!gform.domLoaded&&gform.scriptsLoaded?window.addEventListener(\"DOMContentLoaded\",o):document.addEventListener(\"gform_main_scripts_loaded\",o)},hooks:{action:{},filter:{}},addAction:function(o,n,r,t){gform.addHook(\"action\",o,n,r,t)},addFilter:function(o,n,r,t){gform.addHook(\"filter\",o,n,r,t)},doAction:function(o){gform.doHook(\"action\",o,arguments)},applyFilters:function(o){return gform.doHook(\"filter\",o,arguments)},removeAction:function(o,n){gform.removeHook(\"action\",o,n)},removeFilter:function(o,n,r){gform.removeHook(\"filter\",o,n,r)},addHook:function(o,n,r,t,i){null==gform.hooks[o][n]&&(gform.hooks[o][n]=[]);var 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id=\"%D8%B9%D8%B6%D9%88%DB%8C%D8%AA_%D8%AF%D8%B1_%D8%AE%D8%A8%D8%B1%D9%86%D8%A7%D9%85%D9%87\"><\/span>\u0639\u0636\u0648\u06cc\u062a \u062f\u0631 \u062e\u0628\u0631\u0646\u0627\u0645\u0647<span class=\"ez-toc-section-end\"><\/span><\/h2>\n                            <span class='gform_description'><\/span>\n                        <\/div><form method='post' enctype='multipart\/form-data'  id='gform_621'  action='\/en\/wp-json\/wp\/v2\/posts\/10048' data-trp-original-action=\"\/en\/wp-json\/wp\/v2\/posts\/10048\" >\n                        <div class='gform_body gform-body'><div id='gform_fields_621' class='gform_fields top_label form_sublabel_below description_below'><div id=\"field_621_3\"  class=\"gfield gfield--width-full field_sublabel_below field_description_above gfield_visibility_visible\"  data-js-reload=\"field_621_3\"><label class='gfield_label screen-reader-text' for='input_621_3' >Email<\/label><div class='gfield_description' id='gfield_description_621_3'>\u0628\u0627 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