{"id":13526,"date":"2024-01-16T12:13:55","date_gmt":"2024-01-16T08:43:55","guid":{"rendered":"https:\/\/tehrunclub.com\/?p=13526"},"modified":"2024-02-27T17:23:31","modified_gmt":"2024-02-27T13:53:31","slug":"have-more-mental-energy","status":"publish","type":"post","link":"https:\/\/tehrunclub.com\/en\/have-more-mental-energy\/","title":{"rendered":"\u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u062e\u0633\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u060c \u0627\u06cc\u0646 \u0646\u06a9\u0627\u062a \u0631\u0627 \u062f\u0646\u0628\u0627\u0644 \u06a9\u0646\u06cc\u062f"},"content":{"rendered":"<p><strong>\u0632\u0645\u0627\u0646 \u0645\u0637\u0627\u0644\u0639\u0647: 6 \u062f\u0642\u06cc\u0642\u0647 &#8211;<a href=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/12\/5e33ec3a-1b6e-4fec-8876-734d2726fd6e.sized-1000x1000-1-e1704882988808.png\"><img decoding=\"async\" class=\"aligncenter wp-image-13753 size-full lazyload\" title=\" \u062e\u0633\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/12\/5e33ec3a-1b6e-4fec-8876-734d2726fd6e.sized-1000x1000-1-e1704882988808.png\" alt=\" \u062e\u0633\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\" width=\"752\" height=\"423\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/423;\"><\/a><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A2%DB%8C%D8%A7_%D8%A7%D8%AD%D8%B3%D8%A7%D8%B3_%D9%85%DB%8C%E2%80%8C%DA%A9%D9%86%DB%8C%D8%AF_%D8%A7%D9%86%D8%B1%DA%98%DB%8C_%D8%B0%D9%87%D9%86%DB%8C_%D8%AE%D9%88%D8%AF_%D8%B1%D8%A7_%D8%A7%D8%B2_%D8%AF%D8%B3%D8%AA_%D8%AF%D8%A7%D8%AF%D9%87%E2%80%8C%D8%A7%DB%8C%D8%AF%D8%9F\"><\/span>\u0622\u06cc\u0627 \u0627\u062d\u0633\u0627\u0633 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0627\u0646\u0631\u0698\u06cc \u0630\u0647\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u062f\u0633\u062a \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u062f\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0646\u06a9\u0627\u062a \u0632\u06cc\u0631\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0646\u06af\u06cc\u0632\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f \u0648 \u062d\u062a\u06cc \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0630\u0647\u0646\u062a\u0627\u0646 \u0628\u0647 \u0628\u062f\u0646\u062a\u0627\u0646 \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f \u06a9\u0647 \u062f\u0633\u062a \u0627\u0632 \u06a9\u0627\u0631 \u0628\u06a9\u0634\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0642\u0648\u06cc \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/p>\n<ul>\n<li>\u062e\u0633\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627\u0639\u062b \u0634\u0648\u062f \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u062d\u062f \u0648\u0627\u0642\u0639\u06cc \u0627\u062d\u0633\u0627\u0633 \u062e\u0633\u062a\u06af\u06cc \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0637\u0648\u0631 \u0628\u0627\u0644\u0642\u0648\u0647 \u0639\u0645\u0644\u06a9\u0631\u062f \u0648 \u067e\u06cc\u0634\u0631\u0641\u062a \u0634\u0645\u0627 \u0631\u0627 \u062a\u062d\u062a \u062a\u0627\u062b\u06cc\u0631 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/li>\n<li>\u0627\u0632 \u067e\u06cc\u0634 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0631\u06cc\u0632\u06cc \u06a9\u0631\u062f\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u060c \u0628\u0627 \u062e\u0648\u062f \u0635\u062d\u0628\u062a \u06a9\u0631\u062f\u0646 \u0648 \u067e\u0627\u0648\u0631 \u0646\u064e\u067e (power nap) \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0645\u0642\u0627\u0628\u0644\u0647 \u0628\u0627 \u0627\u062b\u0631\u0627\u062a \u062a\u062d\u0644\u06cc\u0644 \u0631\u0641\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc (brain drain) \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/li>\n<li>\u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0627\u062f\u0647\u200c\u062a\u0631\u060c \u06a9\u0644\u0627\u0633\u200c\u0647\u0627\u06cc \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0645\u0631\u0628\u06cc \u0631\u0627 \u062f\u0631 <a href=\"https:\/\/niketraining.app.link\/ac8ZmYzDAob\">NTC<\/a> \u06cc\u0627 \u062f\u0648\u0647\u0627\u06cc \u0647\u062f\u0627\u06cc\u062a\u200c\u0634\u062f\u0647 \u0635\u0648\u062a\u06cc \u062f\u0631 <a href=\"https:\/\/nikerunning.app.link\/yGgHVjJDAob\">NRC<\/a> \u0631\u0627 \u062f\u0646\u0628\u0627\u0644 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-13569 lazyload\" title=\"\u062a\u062d\u0644\u06cc\u0644 \u0631\u0641\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/12\/keep-your-mental-energy-up-to-perform-strong.jpg\" alt=\"\u062a\u062d\u0644\u06cc\u0644 \u0631\u0641\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc\" width=\"752\" height=\"503\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/12\/keep-your-mental-energy-up-to-perform-strong.jpg 1824w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/12\/keep-your-mental-energy-up-to-perform-strong-768x514.jpg 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/12\/keep-your-mental-energy-up-to-perform-strong-1536x1028.jpg 1536w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/12\/keep-your-mental-energy-up-to-perform-strong-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/12\/keep-your-mental-energy-up-to-perform-strong-600x402.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\/503;\" \/><\/p>\n<p>\u0627\u06af\u0631 \u0628\u0627 \u067e\u06cc\u0633 \u06f6 \u0631\u0627\u062d\u062a \u062f\u0648\u06cc\u062f\u0647\u200c\u0627\u06cc\u062f \u0627\u0645\u0627 \u0627\u0645\u0631\u0648\u0632 \u0635\u0628\u062d \u0627\u06cc\u0646 \u067e\u06cc\u0633 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0634\u062f\u062a \u062e\u0633\u062a\u0647 \u06a9\u0646\u0646\u062f\u0647 \u0628\u0648\u062f\u0647 \u0648 \u0645\u0627\u0646\u0646\u062f \u062f\u0648\u06cc\u062f\u0646 \u0628\u0627 \u067e\u06cc\u0633 \u06f5 \u0628\u0648\u062f\u0647\u060c \u0645\u0634\u06a9\u0644 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062f\u0631 \u0630\u0647\u0646 \u0634\u0645\u0627 \u0628\u0627\u0634\u062f \u0646\u0647 \u0639\u0636\u0644\u0627\u062a \u0634\u0645\u0627.<br \/>\n\u062f\u0631 \u0645\u0637\u0627\u0644\u0639\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0627\u062e\u06cc\u0631\u0627\u064b \u062f\u0631 Medicine &amp; Science in Sport &amp; Exercise \u0645\u0646\u062a\u0634\u0631 \u0634\u062f\u0647 \u0627\u0633\u062a\u060c \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u067e\u0633 \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u06cc\u06a9 \u06a9\u0627\u0631 \u06a9\u0627\u0645\u067e\u06cc\u0648\u062a\u0631\u06cc 45 \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0634\u0627\u0645\u0644 \u0641\u0634\u0627\u0631 \u062f\u0627\u062f\u0646 \u0633\u0631\u06cc\u0639 \u06cc\u06a9 \u06a9\u0644\u06cc\u062f \u062f\u0631 \u0635\u0648\u0631\u062a \u062f\u0631\u062e\u0648\u0627\u0633\u062a \u0628\u0648\u062f\u060c \u062a\u0627 \u062d\u062f \u0627\u0645\u06a9\u0627\u0646 \u062f\u0648\u06cc\u062f\u0646\u062f.<br \/>\n\u0622\u0632\u0645\u0627\u06cc\u0634 \u062f\u0648\u0645 \u0628\u0627 \u0627\u06cc\u0646 \u062a\u0641\u0627\u0648\u062a \u062a\u06a9\u0631\u0627\u0631 \u0634\u062f \u06a9\u0647 \u0647\u0645\u0627\u0646 \u0634\u0631\u06a9\u062a\u200c\u06a9\u0646\u0646\u062f\u06af\u0627\u0646 \u0627\u06cc\u0646 \u0628\u0627\u0631 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0627\u0634\u0627\u06cc \u06cc\u06a9 \u0641\u06cc\u0644\u0645 \u0645\u0633\u062a\u0646\u062f \u062f\u0648\u06cc\u062f\u0646\u062f. \u0646\u062a\u06cc\u062c\u0647 \u0627\u06cc\u0646 \u0628\u0648\u062f \u06a9\u0647 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u0648\u0644 \u0632\u0648\u062f\u062a\u0631 \u062e\u0633\u062a\u0647 \u0645\u06cc\u200c\u0634\u062f\u0646\u062f.<br \/>\n\u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628\u060c \u0645\u0635\u0631\u0641 \u0627\u06a9\u0633\u06cc\u0698\u0646 \u0648 \u0633\u0637\u062d \u0644\u0627\u06a9\u062a\u0627\u062a \u0622\u0646\u0647\u0627 \u062f\u0631 \u0647\u0631 \u062f\u0648 \u0622\u0632\u0645\u0627\u06cc\u0634 \u06cc\u06a9\u0633\u0627\u0646 \u0628\u0648\u062f\u060c \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0639\u0646\u06cc \u06a9\u0647 \u0628\u062f\u0646 \u0622\u0646\u0647\u0627 \u0627\u0635\u0644\u0627\u064b \u062a\u062d\u062a \u062a\u0623\u062b\u06cc\u0631 \u0642\u0631\u0627\u0631 \u0646\u06af\u0631\u0641\u062a\u0647 \u0628\u0648\u062f \u0628\u0644\u06a9\u0647 \u0645\u063a\u0632 \u0622\u0646\u0647\u0627 (\u0630\u0647\u0646\u0634\u0627\u0646) \u062a\u062d\u062a \u062a\u0627\u062b\u06cc\u0631 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0648\u062f.<\/p>\n<p><a href=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/12\/1_hkI0ui_gyITdd6Mz4hmvrQ-e1704883507208.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-13754 size-full lazyload\" title=\"Medicine &amp; Science in Sport &amp; Exercise\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/12\/1_hkI0ui_gyITdd6Mz4hmvrQ-e1704883507208.jpg\" alt=\"Medicine &amp; Science in Sport &amp; Exercise\" width=\"752\" height=\"487\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/487;\"><\/a><\/p>\n<p>\u062f\u06a9\u062a\u0631 \u0628\u0631\u0648\u0646\u0648 \u0645\u0648\u0631\u06cc\u0631\u0627 \u0633\u06cc\u0644\u0648\u0627\u060c \u0627\u0633\u062a\u0627\u062f\u06cc\u0627\u0631 \u062f\u067e\u0627\u0631\u062a\u0645\u0627\u0646 \u0641\u06cc\u0632\u06cc\u0648\u0644\u0648\u0698\u06cc \u062f\u0631 \u062f\u0627\u0646\u0634\u06af\u0627\u0647 \u0633\u0627\u0626\u0648\u067e\u0627\u0626\u0648\u0644\u0648\u060c \u0628\u0631\u0632\u06cc\u0644\u060c \u06a9\u0647 \u0627\u06cc\u0646 \u0645\u0637\u0627\u0644\u0639\u0647 \u0631\u0627 \u0631\u0647\u0628\u0631\u06cc \u06a9\u0631\u062f\u060c \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f: \u00ab\u062e\u0633\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc \u0645\u06cc\u0632\u0627\u0646 \u062f\u0631\u06a9 \u0633\u062e\u062a\u06cc (perceived effort) \u0622\u0646\u0647\u0627 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u062f\u00bb. \u0627\u06cc\u0646 \u067e\u062f\u06cc\u062f\u0647 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u06cc\u0632\u0627\u0646 \u0627\u062f\u0631\u0627\u06a9 \u0633\u062e\u062a\u06cc (RPE) \u0634\u0646\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<br \/>\n\u0647\u0645\u0627\u0646 \u0628\u0631\u062f\u0627\u0634\u062a \u0630\u0647\u0646\u06cc \u0622\u0646\u0647\u0627 \u0627\u0632 \u0645\u06cc\u0632\u0627\u0646 \u0633\u062e\u062a\u06cc \u06a9\u0647 \u062d\u06cc\u0646 \u062f\u0648\u06cc\u062f\u0646 \u062a\u062d\u0645\u0644 \u0645\u06cc\u200c\u06a9\u0631\u062f\u0646\u062f. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644\u060c \u0622\u0646\u0647\u0627 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0633\u062a\u0646\u062f \u0628\u0647 \u0647\u0645\u0627\u0646 \u0645\u06cc\u0632\u0627\u0646 \u0642\u0628\u0644 \u0628\u062f\u0648\u0646\u062f.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B9%D9%84%D9%85_%D8%AE%D8%B3%D8%AA%DA%AF%DB%8C_%D8%B0%D9%87%D9%86%DB%8C\"><\/span>\u0639\u0644\u0645 \u062e\u0633\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u062f\u0631\u0633\u062a \u0647\u0645\u0627\u0646\u0637\u0648\u0631 \u06a9\u0647 \u067e\u0633 \u0627\u0632 \u06cc\u06a9 \u062f\u0648\u06cc 16 \u06a9\u06cc\u0644\u0648\u0645\u062a\u0631\u06cc \u06cc\u0627 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 HIIT \u0633\u0631\u06cc\u0639\u060c \u0627\u0632 \u0646\u0638\u0631 \u062c\u0633\u0645\u06cc \u062e\u0633\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f\u060c \u067e\u0633 \u0627\u0632 \u06cc\u06a9 \u0631\u0648\u0632 \u06a9\u0627\u0631\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u06cc\u0627 \u0627\u0646\u062c\u0627\u0645 \u06cc\u06a9 \u06a9\u0627\u0631 \u0633\u062e\u062a \u06a9\u0647 \u062a\u0646\u0647\u0627 \u0686\u0646\u062f \u062f\u0642\u06cc\u0642\u0647 \u0637\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0634\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0646\u0638\u0631 \u0630\u0647\u0646\u06cc \u0646\u06cc\u0632 \u062e\u0633\u062a\u0647 \u0634\u0648\u06cc\u062f.<br \/>\n\u06a9\u0631\u06cc\u0633\u062a\u06cc \u0645\u0627\u0631\u062a\u06cc\u0646\u060c \u0627\u0633\u062a\u0627\u062f\u06cc\u0627\u0631 \u0645\u0648\u0633\u0633\u0647 \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u062f\u0627\u0646\u0634\u06af\u0627\u0647 \u06a9\u0627\u0646\u0628\u0631\u0627 \u062f\u0631 \u0627\u0633\u062a\u0631\u0627\u0644\u06cc\u0627\u060c \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f \u06a9\u0647 \u06a9\u0627\u0631\u06cc \u06a9\u0647 \u0628\u0627\u0639\u062b \u062e\u0633\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc \u06cc\u0627 \u0628\u0647 \u0627\u0635\u0637\u0644\u0627\u062d \u0639\u0627\u0645\u06cc\u0627\u0646\u0647 &#8220;\u062a\u062d\u0644\u06cc\u0644 \u0631\u0641\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc&#8221; \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u06a9\u0627\u0631\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0641\u0631\u062f \u062a\u0631\u062c\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u062f \u0627\u0646\u062c\u0627\u0645 \u0646\u062f\u0647\u062f.<br \/>\n\u0686\u0647 \u0628\u0647 \u0627\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u06a9\u0647 \u0648\u0627\u0642\u0639\u0627\u064b \u0686\u0627\u0644\u0634 \u0628\u0631\u0627\u0646\u06af\u06cc\u0632 \u0627\u0633\u062a \u0648 \u0686\u0647 \u0628\u0647 \u0627\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u06a9\u0647 \u0648\u0627\u0642\u0639\u0627\u064b \u062e\u0633\u062a\u0647 \u06a9\u0646\u0646\u062f\u0647 \u0627\u0633\u062a.<\/p>\n<p>&nbsp;<\/p>\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<p>&nbsp;<\/p>\n<p>\u0627\u06af\u0631\u0686\u0647 \u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0647\u200c\u0627\u0646\u062f \u06a9\u0647 \u062a\u062d\u0644\u06cc\u0644 \u0631\u0641\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0631 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0634\u0645\u0627 \u062f\u0631 \u062d\u0641\u0638 \u06cc\u06a9 \u0633\u0637\u062d \u062a\u0648\u0627\u0646 \u0645\u0639\u06cc\u0646 \u0628\u0631 \u0631\u0648\u06cc \u062f\u0648\u0686\u0631\u062e\u0647 \u062b\u0627\u0628\u062a\u060c \u0627\u0646\u062c\u0627\u0645 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0627\u06cc\u0632\u0648\u0645\u062a\u0631\u06cc\u06a9 (\u0645\u062b\u0644 \u067e\u0644\u0627\u0646\u06a9) \u06cc\u0627 \u062d\u0641\u0638 \u0633\u0631\u0639\u062a \u062e\u0648\u062f \u0628\u0631\u0627\u06cc \u0634\u0646\u0627\u06cc \u06f1\u06f5\u06f0\u06f0 \u0645\u062a\u0631\u06cc \u0627\u062b\u0631 \u0645\u0646\u0641\u06cc \u0628\u06af\u0630\u0627\u0631\u062f\u060c \u0627\u0645\u0627 \u062a\u0623\u062b\u06cc\u0631 \u06a9\u0645\u062a\u0631\u06cc \u0628\u0631 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0634\u0645\u0627 \u062f\u0631 \u0627\u0646\u062c\u0627\u0645 \u06cc\u06a9 \u0641\u0639\u0627\u0644\u06cc\u062a \u06a9\u0648\u062a\u0627\u0647\u200c\u0645\u062f\u062a \u0645\u0627\u0646\u0646\u062f \u062f\u0648\u06cc \u06f2\u06f0 \u062b\u0627\u0646\u06cc\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u062f.<br \/>\n\u0628\u0647 \u06af\u0641\u062a\u0647 \u0645\u0627\u0631\u062a\u06cc\u0646\u060c \u062f\u0644\u06cc\u0644 \u0627\u06cc\u0646 \u0627\u0645\u0631 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u00ab\u0647\u0631 \u0641\u0639\u0627\u0644\u06cc\u062a\u06cc \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u06a9\u0646\u062a\u0631\u0644 \u0633\u0631\u0639\u062a \u062e\u0648\u062f \u062f\u0627\u0631\u06cc\u062f\u00bb \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u062a\u0644\u0627\u0634 \u0630\u0647\u0646\u06cc \u0622\u06af\u0627\u0647\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u062a\u0635\u0645\u06cc\u0645\u200c\u06af\u06cc\u0631\u06cc \u062f\u0631 \u0645\u0648\u0631\u062f \u0627\u062f\u0627\u0645\u0647 \u062f\u0627\u062f\u0646 \u0622\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a \u0646\u06cc\u0627\u0632 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f.<br \/>\n\u0645\u0627\u0631\u062a\u06cc\u0646 \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f\u060c \u00ab\u0648 \u0686\u0648\u0646 \u062e\u0633\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc\u060c \u0645\u06cc\u0632\u0627\u0646 \u0633\u062e\u062a\u06cc\u200c\u0627\u06cc \u0631\u0627 \u06a9\u0647 \u0627\u062d\u0633\u0627\u0633 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0627\u06cc\u0646 \u062a\u0635\u0645\u06cc\u0645\u200c\u06af\u06cc\u0631\u06cc \u0628\u0627 \u062c\u0644\u0648 \u0631\u0641\u062a\u0646 \u0632\u0645\u0627\u0646 \u062f\u0634\u0648\u0627\u0631\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f\u00bb. \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u062f\u0631 \u06cc\u06a9 \u0627\u0633\u067e\u0631\u06cc\u0646\u062a\u060c \u0634\u0645\u0627 \u0648\u0642\u062a \u06a9\u0645\u062a\u0631\u06cc \u0628\u0631\u0627\u06cc \u0641\u06a9\u0631 \u06a9\u0631\u062f\u0646 \u06cc\u0627 \u0627\u0632 \u062f\u0633\u062a \u062f\u0627\u062f\u0646 \u0627\u0646\u06af\u06cc\u0632\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/p>\n<p><a href=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/01\/cumulative_fatigue.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-13782 size-full lazyload\" title=\"\u0639\u0644\u0627\u0626\u0645 \u062e\u0633\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/01\/cumulative_fatigue-e1705229830319.jpg\" alt=\"\u0639\u0644\u0627\u0626\u0645 \u062e\u0633\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc\" width=\"752\" height=\"501\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/501;\"><\/a><\/p>\n<p>\u0639\u0644\u0627\u0626\u0645 \u062e\u0633\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc \u0628\u0647 \u0631\u0627\u062d\u062a\u06cc \u0642\u0627\u0628\u0644 \u062a\u0634\u062e\u06cc\u0635 \u0647\u0633\u062a\u0646\u062f: \u06a9\u0645\u0628\u0648\u062f \u0627\u0646\u0631\u0698\u06cc\u060c \u0639\u062f\u0645 \u062a\u0645\u0627\u06cc\u0644 \u0628\u0647 \u062a\u0644\u0627\u0634 \u06a9\u0631\u062f\u0646\u060c \u062a\u063a\u06cc\u06cc\u0631 \u062e\u0644\u0642 \u0648 \u062e\u0648\u060c \u0648\u0627\u06a9\u0646\u0634\u200c\u0647\u0627\u06cc \u06a9\u0646\u062f\u060c \u062d\u0648\u0627\u0633 \u067e\u0631\u062a\u06cc \u0648 \u062d\u062a\u06cc \u06a9\u0627\u0647\u0634 \u062f\u0642\u062a.<br \/>\n\u0645\u0627\u0631\u062a\u06cc\u0646 \u0648 \u0647\u0645\u06a9\u0627\u0631\u0627\u0646\u0634 \u0627\u062e\u06cc\u0631\u0627 \u0646\u0638\u0631\u06cc\u0647\u200c\u0627\u06cc \u0631\u0627 \u0645\u0637\u0631\u062d \u06a9\u0631\u062f\u0647\u200c\u0627\u0646\u062f \u06a9\u0647 \u062e\u0633\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc \u0631\u0627 \u0646\u0627\u0634\u06cc \u0627\u0632 \u0627\u0646\u0628\u0627\u0634\u062a\u0647 \u0634\u062f\u0646 \u0622\u062f\u0646\u0648\u0632\u06cc\u0646 \u062f\u0631 \u0628\u062e\u0634\u200c\u0647\u0627\u06cc\u06cc \u0627\u0632 \u0645\u063a\u0632 \u0645\u06cc\u200c\u062f\u0627\u0646\u062f \u06a9\u0647 \u0645\u0633\u0626\u0648\u0644 \u06a9\u0646\u062a\u0631\u0644 \u062a\u0644\u0627\u0634\u060c \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0648 \u0627\u0631\u0632\u06cc\u0627\u0628\u06cc \u062a\u0644\u0627\u0634 \u062f\u0631 \u0645\u0642\u0627\u0628\u0644 \u067e\u0627\u062f\u0627\u0634 \u0647\u0633\u062a\u0646\u062f. (\u0622\u062f\u0646\u0648\u0632\u06cc\u0646 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647\u200c\u0627\u06cc \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0630\u0647\u0646\u06cc \u0648 \u062c\u0633\u0645\u06cc \u0634\u062f\u06cc\u062f \u062a\u0648\u0644\u06cc\u062f \u0645\u06cc\u200c\u0634\u0648\u062f.) \u067e\u0698\u0648\u0647\u0634\u06af\u0631\u0627\u0646 \u0645\u0639\u062a\u0642\u062f\u0646\u062f \u06a9\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0622\u062f\u0646\u0648\u0632\u06cc\u0646 \u062f\u0631 \u0645\u063a\u0632 \u0628\u0627\u0639\u062b \u062a\u0642\u0648\u06cc\u062a \u0633\u06cc\u06af\u0646\u0627\u0644\u200c\u0647\u0627\u06cc\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0645\u063a\u0632 \u0628\u0631\u0627\u06cc \u0627\u062f\u0627\u0645\u0647 \u062f\u0627\u062f\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u06cc \u0645\u0627\u0646\u0646\u062f \u067e\u062f\u0627\u0644 \u0632\u062f\u0646\u060c \u067e\u0644\u0627\u0646\u06a9 \u06cc\u0627 \u0634\u0646\u0627 \u06a9\u0631\u062f\u0646 \u0627\u0631\u0633\u0627\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0627\u062f\u0627\u0645\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0633\u062e\u062a\u200c\u062a\u0631 \u0628\u0647 \u0646\u0638\u0631 \u0628\u0631\u0633\u062f.<br \/>\n\u0622\u062f\u0646\u0648\u0632\u06cc\u0646 \u0628\u0627 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0632\u0627\u062f \u0634\u062f\u0646 \u062f\u0648\u067e\u0627\u0645\u06cc\u0646\u060c \u06a9\u0647 \u06cc\u06a9 \u0627\u0646\u062a\u0642\u0627\u0644 \u062f\u0647\u0646\u062f\u0647 \u0639\u0635\u0628\u06cc \u0645\u0647\u0645 \u0628\u0631\u0627\u06cc \u062a\u0646\u0638\u06cc\u0645 \u0627\u0646\u06af\u06cc\u0632\u0647 \u0627\u0633\u062a\u060c \u0630\u0647\u0646\u06cc\u062a \u0634\u0645\u0627 \u0631\u0627 \u062f\u0648 \u0628\u0631\u0627\u0628\u0631 \u0628\u062f\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<br \/>\n\u062e\u0648\u0634\u0628\u062e\u062a\u0627\u0646\u0647\u060c \u0628\u0627 \u0622\u0633\u0627\u0646\u200c\u062a\u0631 \u06a9\u0631\u062f\u0646 \u06a9\u0627\u0631\u0647\u0627 \u0628\u0631\u0627\u06cc \u0645\u063a\u0632 \u062e\u0648\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0628\u062f\u0646 \u062e\u0648\u062f \u06a9\u0645\u06a9 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0634\u06a9\u0644 \u0639\u0645\u0644 \u06a9\u0646\u062f.<br \/>\n\u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u062e\u0648\u0627\u0647\u06cc\u062f \u062e\u0648\u0627\u0646\u062f \u06a9\u0647 \u0686\u06af\u0648\u0646\u0647&#8230;.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-13568 lazyload\" title=\"\u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0627\u0646\u06af\u06cc\u0632\u0647\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/12\/keep-your-mental-energy-up-to-perform-strong-2.jpg\" alt=\"\u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0627\u0646\u06af\u06cc\u0632\u0647\" width=\"752\" height=\"598\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/12\/keep-your-mental-energy-up-to-perform-strong-2.jpg 1212w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/12\/keep-your-mental-energy-up-to-perform-strong-2-768x611.jpg 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/12\/keep-your-mental-energy-up-to-perform-strong-2-15x12.jpg 15w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/12\/keep-your-mental-energy-up-to-perform-strong-2-600x477.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\/598;\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%DB%B1_%D8%AA%D8%AD%D9%84%DB%8C%D9%84_%D8%B1%D9%81%D8%AA%DA%AF%DB%8C_%D8%B0%D9%87%D9%86%DB%8C_%D8%B1%D8%A7_%D8%A7%D8%B2_%D8%A7%D8%A8%D8%AA%D8%AF%D8%A7_%D9%85%D8%AD%D8%AF%D9%88%D8%AF_%DA%A9%D9%86%DB%8C%D8%AF\"><\/span>\u06f1. \u062a\u062d\u0644\u06cc\u0644 \u0631\u0641\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc \u0631\u0627 \u0627\u0632 \u0627\u0628\u062a\u062f\u0627 \u0645\u062d\u062f\u0648\u062f \u06a9\u0646\u06cc\u062f.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0648\u062f \u0628\u0647 \u062d\u062f\u0627\u06a9\u062b\u0631 \u067e\u062a\u0627\u0646\u0633\u06cc\u0644 \u062e\u0648\u062f \u0628\u0631\u0633\u06cc\u062f\u060c \u0645\u0647\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0632 \u062a\u062d\u0644\u06cc\u0644 \u0631\u0641\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc\u060c \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f.<br \/>\n\u0633\u0627\u0645\u0648\u0626\u0644 \u0645\u0627\u0631\u06a9\u0648\u0631\u0627\u060c \u0627\u0633\u062a\u0627\u062f \u06af\u0631\u0648\u0647 \u0639\u0644\u0648\u0645 \u067e\u0632\u0634\u06a9\u06cc \u0648 \u0645\u063a\u0632 \u0648 \u0627\u0639\u0635\u0627\u0628 \u062f\u0627\u0646\u0634\u06af\u0627\u0647 \u0628\u0648\u0644\u0648\u0646\u06cc\u0627 \u062f\u0631 \u0627\u06cc\u062a\u0627\u0644\u06cc\u0627\u060c \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u062a\u0627 \u062d\u062f \u0627\u0645\u06a9\u0627\u0646 \u0622\u0645\u0627\u062f\u0647 \u0634\u0648\u06cc\u062f.<br \/>\n\u0627\u06cc\u0646 \u0634\u0627\u0645\u0644 \u0627\u0646\u062a\u062e\u0627\u0628 \u0645\u062d\u0644 \u062a\u0645\u0631\u06cc\u0646\u060c \u0644\u0628\u0627\u0633 \u0648 \u067e\u0644\u06cc\u200c\u0644\u06cc\u0633\u062a \u0634\u0645\u0627 \u0627\u0632 \u06cc\u06a9 \u0631\u0648\u0632 \u0642\u0628\u0644 \u0627\u0633\u062a.<br \/>\n\u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0628\u0631\u0627\u06cc \u0645\u0634\u06a9\u0644\u0627\u062a\u06cc \u06a9\u0647 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u067e\u06cc\u0634 \u0628\u06cc\u0627\u06cc\u062f\u060c \u0645\u0627\u0646\u0646\u062f \u062e\u0648\u0627\u0628 \u0645\u0627\u0646\u062f\u0646 \u06cc\u0627 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0645\u0627\u0646\u062f\u0646 \u062f\u0631 \u0645\u062d\u0644 \u06a9\u0627\u0631\u060c \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0631\u06cc\u0632\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<br \/>\n\u062a\u0645\u0627\u0645 \u0627\u06cc\u0646 \u06a9\u0627\u0631\u0647\u0627 \u0631\u0627 \u0628\u0639\u062f \u0627\u0632 7 \u062a\u0627 9 \u0633\u0627\u0639\u062a \u062e\u0648\u0627\u0628 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0647\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0647\u0645 \u0622\u0645\u0627\u062f\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0622\u0646 \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0645\u062a\u0631 \u062e\u0633\u062a\u0647\u200c\u06a9\u0646\u0646\u062f\u0647 \u0628\u0627\u0634\u062f.<br \/>\n&nbsp;<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>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%DB%B2_%D9%82%D8%A8%D9%84_%D8%A7%D8%B2_%D8%AC%D9%84%D8%B3%D9%87_%D8%B1%DB%8C%DA%A9%D8%A7%D9%88%D8%B1%DB%8C_%DA%A9%D9%86%DB%8C%D8%AF\"><\/span>\u06f2. \u0642\u0628\u0644 \u0627\u0632 \u062c\u0644\u0633\u0647 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u06a9\u0646\u06cc\u062f.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u06af\u0627\u0647\u06cc \u0627\u0648\u0642\u0627\u062a\u060c \u0645\u0627\u0646\u0646\u062f \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u062a\u0645\u0627\u0645 \u0631\u0648\u0632 \u062c\u0644\u0633\u0627\u062a \u067e\u0634\u062a \u0633\u0631 \u0647\u0645 \u062f\u0627\u0631\u06cc\u062f\u060c \u062e\u0633\u062a\u06af\u06cc \u0630\u0647\u0646\u06cc \u0627\u062c\u062a\u0646\u0627\u0628\u200c\u0646\u0627\u067e\u0630\u06cc\u0631 \u0627\u0633\u062a.<br \/>\n\u0634\u0648\u0627\u0647\u062f \u0639\u0644\u0645\u06cc \u06a9\u0645\u06cc \u062f\u0631 \u0645\u0648\u0631\u062f \u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u062e\u0633\u062a\u06af\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f\u060c \u0627\u0645\u0627 \u0633\u06cc\u0644\u0648\u0627 \u0645\u0639\u062a\u0642\u062f \u0627\u0633\u062a \u06a9\u0647 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0645\u0646\u0627\u0633\u0628 \u00ab\u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u0632\u0645\u0627\u0646 \u0648 \u062f\u0648\u0631\u06cc \u0627\u0632 \u0639\u0648\u0627\u0645\u0644 \u0627\u0633\u062a\u0631\u0633\u200c\u0632\u0627\u00bb \u0627\u0633\u062a.<br \/>\n\u0645\u0627\u0631\u062a\u06cc\u0646 \u06cc\u06a9 \u067e\u0627\u0648\u0631 \u0646\u064e\u067e (\u062e\u0648\u0627\u0628\u06cc \u06a9\u0648\u062a\u0627\u0647 \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u06a9\u0627\u0631\u06cc \u0628\u0647 \u0645\u0646\u0638\u0648\u0631 \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u0630\u0647\u0646\u06cc \u0641\u0631\u062f \/ \u0686\u0631\u062a \u0632\u062f\u0646 \u0633\u0631\u06cc\u0639) \u06f2\u06f0 \u062a\u0627 \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc \u0631\u0627 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0645\u063a\u0632 \u0634\u0645\u0627 \u0628\u062a\u0648\u0627\u0646\u062f \u062e\u0627\u0645\u0648\u0634 \u0648 \u0631\u0648\u0634\u0646 \u0634\u0648\u062f \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u06cc\u06a9 \u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647 \u0633\u0627\u062f\u0647 \u0642\u0628\u0644 \u0627\u0632 \u0648\u0631\u0632\u0634\u060c \u0632\u06cc\u0631\u0627 \u0645\u063a\u0632 \u0634\u0645\u0627 \u062a\u0645\u0627\u06cc\u0644 \u062f\u0627\u0631\u062f \u0622\u062f\u0646\u0648\u0632\u06cc\u0646 \u0631\u0627 \u062f\u0631 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0633\u0648\u062e\u062a \u06a9\u0645\u06cc \u062f\u0627\u0631\u06cc\u062f \u0630\u062e\u06cc\u0631\u0647 \u06a9\u0646\u062f.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%DB%B3_%DB%8C%DA%A9_%D9%81%D9%86%D8%AC%D8%A7%D9%86_%D9%82%D9%87%D9%88%D9%87_%D8%A8%D9%86%D9%88%D8%B4%DB%8C%D8%AF\"><\/span><a href=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/01\/sc-running-and-sleep-2400x1588px-1440x952-1-e1704888732689.png\"><img decoding=\"async\" class=\"aligncenter wp-image-13758 size-full lazyload\" title=\"\u067e\u0627\u0648\u0631 \u0646\u064e\u067e\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/01\/sc-running-and-sleep-2400x1588px-1440x952-1-e1704888732689.png\" alt=\"\u067e\u0627\u0648\u0631 \u0646\u064e\u067e\" width=\"752\" height=\"497\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/497;\"><\/a>\u06f3. \u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u0642\u0647\u0648\u0647 \u0628\u0646\u0648\u0634\u06cc\u062f.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u06a9\u0627\u0641\u0626\u06cc\u0646 \u0627\u0632 \u0646\u0638\u0631 \u0633\u0627\u062e\u062a\u0627\u0631 \u0634\u0628\u06cc\u0647 \u0622\u062f\u0646\u0648\u0632\u06cc\u0646 \u0627\u0633\u062a\u060c \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0648\u0642\u062a\u06cc \u0628\u0647 \u06af\u06cc\u0631\u0646\u062f\u0647\u200c\u0647\u0627\u06cc \u0622\u062f\u0646\u0648\u0632\u06cc\u0646 \u0645\u062a\u0635\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u062b\u0631\u0627\u062a \u0627\u06cc\u0646 \u062a\u0631\u06a9\u06cc\u0628 \u0631\u0627 \u0645\u0633\u062f\u0648\u062f \u06a9\u0646\u062f.<\/p>\n<p>\u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0627\u06cc\u0646\u060c \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0645\u0627\u0631\u06a9\u0648\u0631\u0627 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u06a9\u0627\u0641\u0626\u06cc\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a \u0646\u0648\u0627\u062d\u06cc \u067e\u06cc\u0634\u200c\u062d\u0631\u06a9\u062a\u06cc \u0648 \u062d\u0631\u06a9\u062a\u06cc \u0645\u063a\u0632 \u0631\u0627 \u062f\u0631 \u062d\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0648 RPE \u0634\u0645\u0627 \u0631\u0627 \u062f\u0631 \u0644\u062d\u0638\u0647 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646\u060c \u0627\u06af\u0631 \u062d\u062f\u0648\u062f 30 \u062f\u0642\u06cc\u0642\u0647 \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u062e\u0648\u062f \u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u0642\u0647\u0648\u0647 \u0628\u0646\u0648\u0634\u06cc\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0642\u0648\u06cc\u200c\u062a\u0631 \u0648 \u0628\u06cc\u0634\u062a\u0631 \u062a\u0644\u0627\u0634 \u06a9\u0646\u06cc\u062f.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%DB%B4_%D8%B0%D9%87%D9%86_%D8%AE%D9%88%D8%AF_%D8%B1%D8%A7_%DA%AF%D9%88%D9%84_%D8%A8%D8%B2%D9%86%DB%8C%D8%AF\"><\/span><a href=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/01\/4.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-13757 size-full lazyload\" title=\"\u0645\u0635\u0631\u0641 \u06a9\u0627\u0641\u0626\u06cc\u0646\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/01\/4-e1704888462234.jpg\" alt=\"\u0645\u0635\u0631\u0641 \u06a9\u0627\u0641\u0626\u06cc\u0646\" width=\"752\" height=\"478\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/478;\"><\/a>\u06f4. \u0630\u0647\u0646 \u062e\u0648\u062f \u0631\u0627 \u06af\u0648\u0644 \u0628\u0632\u0646\u06cc\u062f.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u0648\u0633\u06cc\u0642\u06cc (\u0647\u0631 \u0686\u0647 \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u062a\u0644\u0627\u0634 \u06a9\u0646\u06cc\u062f\u060c \u0628\u06cc\u062a \u0645\u0648\u0633\u06cc\u0642\u06cc \u0628\u0627\u06cc\u062f \u0628\u0627\u0644\u0627\u062a\u0631 \u0628\u0627\u0634\u062f)\u060c \u0635\u062d\u0628\u062a \u0628\u0627 \u062e\u0648\u062f (\u0628\u0647 \u0634\u06a9\u0644 \u062f\u0648\u0645 \u0634\u062e\u0635 \u0641\u06a9\u0631 \u06a9\u0646\u06cc\u062f\u060c \u06cc\u0639\u0646\u06cc \u0628\u06af\u0648\u06cc\u06cc\u062f \u00ab\u062a\u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc \u0627\u062f\u0627\u0645\u0647 \u0628\u062f\u0647\u06cc\u00bb \u0628\u0647 \u062c\u0627\u06cc \u00ab\u0645\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0645 \u0627\u062f\u0627\u0645\u0647 \u0628\u062f\u0647\u0645\u00bb) \u06cc\u0627 \u062d\u062a\u06cc \u0641\u0642\u0637 \u0644\u0628\u062e\u0646\u062f (\u06a9\u0647 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0631\u0698\u06cc \u0634\u0645\u0627 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f)\u060c \u0627\u062d\u0633\u0627\u0633 \u062e\u0633\u062a\u06af\u06cc \u062e\u0648\u062f \u0631\u0627 \u06a9\u0645 \u06a9\u0646\u06cc\u062f.<\/p>\n<h2><a href=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/01\/pngtree-men-runing-with-listening-to-music-via-wireless-earphones-on-white-png-image_4951468.png\"><img decoding=\"async\" class=\"aligncenter wp-image-13763 size-full lazyload\" title=\"\u0645\u0648\u0633\u06cc\u0642\u06cc \u062f\u0631 \u0648\u0631\u0632\u0634\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/01\/pngtree-men-runing-with-listening-to-music-via-wireless-earphones-on-white-png-image_4951468.png\" alt=\"\u0645\u0648\u0633\u06cc\u0642\u06cc \u062f\u0631 \u0648\u0631\u0632\u0634\" width=\"752\" height=\"532\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/01\/pngtree-men-runing-with-listening-to-music-via-wireless-earphones-on-white-png-image_4951468.png 752w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/01\/pngtree-men-runing-with-listening-to-music-via-wireless-earphones-on-white-png-image_4951468-18x12.png 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/01\/pngtree-men-runing-with-listening-to-music-via-wireless-earphones-on-white-png-image_4951468-600x424.png 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\/532;\" \/><\/a><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"%DB%B5_%D8%A7%D8%B7%D9%85%DB%8C%D9%86%D8%A7%D9%86_%D8%AF%D8%A7%D8%B4%D8%AA%D9%87_%D8%A8%D8%A7%D8%B4%DB%8C%D8%AF_%DA%A9%D9%87_%D8%A7%DB%8C%D9%86_%D9%81%D9%82%D8%B7_%DB%8C%DA%A9_%D8%A7%D8%AD%D8%B3%D8%A7%D8%B3_%D8%A7%D8%B3%D8%AA\"><\/span>\u06f5. \u0627\u0637\u0645\u06cc\u0646\u0627\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u0641\u0642\u0637 \u06cc\u06a9 \u0627\u062d\u0633\u0627\u0633 \u0627\u0633\u062a.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0622\u0646 \u0635\u062f\u0627\u06cc\u06cc \u06a9\u0647 \u062f\u0631 \u0633\u0631 \u0634\u0645\u0627 \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f \u06a9\u0647 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06cc\u06a9 \u062f\u0642\u06cc\u0642\u0647 \u062f\u06cc\u06af\u0631 \u0627\u062f\u0627\u0645\u0647 \u0628\u062f\u0647\u06cc\u062f\u060c \u0641\u0642\u0637 <em>\u062f\u0631\u0648\u0646 \u0633\u0631\u062a\u0627\u0646<\/em> \u0627\u0633\u062a. \u0646\u0647 \u0639\u0636\u0644\u0647 \u06cc\u0627 \u0645\u0641\u0635\u0644\u06cc \u06a9\u0647 \u0686\u0648\u0646 \u062f\u0631\u062f \u062f\u0627\u0631\u062f \u0648 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u06cc\u0634\u062a\u0631 \u062a\u062d\u0645\u0644 \u06a9\u0646\u062f\u060c \u0627\u0632 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u0634 \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u0627\u062f\u0627\u0645\u0647 \u0646\u062f\u0647\u06cc\u062f.<br \/>\n\u0645\u0627\u0631\u06a9\u0648\u0631\u0627 \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f: \u00ab\u0686\u0646\u062f\u06cc\u0646 \u0646\u0641\u0631 \u0628\u0647 \u0645\u0646 \u06af\u0641\u062a\u0647\u200c\u0627\u0646\u062f \u06a9\u0647 \u062f\u0627\u0646\u0633\u062a\u0646 \u0627\u06cc\u0646\u06a9\u0647 \u0645\u062d\u062f\u0648\u062f\u06cc\u062a\u200c\u0647\u0627 \u0641\u0642\u0637 \u0630\u0647\u0646\u06cc \u0647\u0633\u062a\u0646\u062f\u060c \u0628\u0647 \u0622\u0646\u0647\u0627 \u06a9\u0645\u06a9 \u06a9\u0631\u062f\u0647 \u062a\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0639\u0645\u0644\u06a9\u0631\u062f \u062e\u0648\u062f \u0631\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u00bb. \u0647\u0645\u06cc\u0646 \u062c\u0645\u0644\u0647\u200c\u06cc \u06a9\u0648\u062a\u0627\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0634\u0645\u0627 \u0647\u0645 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u062a\u0627 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n<p>Cr: <a href=\"https:\/\/www.nike.com\/a\/have-more-mental-energy\">nike.com<\/a><\/p>\n<table style=\"width: 99.9172%; border-collapse: collapse; background-color: #ebebeb; height: 121px;\" cellpadding=\"3\">\r\n<tbody>\r\n<tr style=\"height: 121px;\">\r\n<td style=\"width: 100%; text-align: center; height: 121px;\">\r\n<table style=\"border-collapse: collapse; width: 100%; height: 56px;\">\r\n<tbody>\r\n<tr style=\"height: 56px;\">\r\n<td style=\"width: 15.0529%; height: 56px;\"><\/td>\r\n<td style=\"width: 73.6504%; height: 56px;\">\r\n<table style=\"width: 99.9172%; border-collapse: collapse; background-color: #ebebeb; height: 80px;\" cellpadding=\"3\">\r\n<tbody>\r\n<tr style=\"height: 37px;\">\r\n<td style=\"width: 100%; text-align: center; height: 37px;\"><\/td>\r\n<\/tr>\r\n<tr style=\"height: 43px;\">\r\n<td style=\"width: 100%; text-align: center; height: 43px;\"><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 e=gform.hooks[o][n];null==i&&(i=n+\"_\"+e.length),gform.hooks[o][n].push({tag:i,callable:r,priority:t=null==t?10:t})},doHook:function(n,o,r){var t;if(r=Array.prototype.slice.call(r,1),null!=gform.hooks[n][o]&&((o=gform.hooks[n][o]).sort(function(o,n){return o.priority-n.priority}),o.forEach(function(o){\"function\"!=typeof(t=o.callable)&&(t=window[t]),\"action\"==n?t.apply(null,r):r[0]=t.apply(null,r)})),\"filter\"==n)return r[0]},removeHook:function(o,n,t,i){var r;null!=gform.hooks[o][n]&&(r=(r=gform.hooks[o][n]).filter(function(o,n,r){return!!(null!=i&&i!=o.tag||null!=t&&t!=o.priority)}),gform.hooks[o][n]=r)}});<\/script>\n                <div class='gf_browser_gecko gform_wrapper gravity-theme' id='gform_wrapper_621' >\n                        <div class='gform_heading'>\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\/13526' 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