{"id":17889,"date":"2025-02-08T18:58:27","date_gmt":"2025-02-08T15:28:27","guid":{"rendered":"https:\/\/tehrunclub.com\/?p=17889"},"modified":"2025-02-15T17:29:55","modified_gmt":"2025-02-15T13:59:55","slug":"%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86","status":"publish","type":"post","link":"https:\/\/tehrunclub.com\/en\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/","title":{"rendered":"\u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628: \u06a9\u062f\u0627\u0645 \u06cc\u06a9 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a\u061f"},"content":{"rendered":"<div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\">\u0648\u0642\u062a\u06cc \u0635\u062d\u0628\u062a \u0627\u0632 \u0628\u0627\u0634\u06af\u0627\u0647 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u06af\u0632\u06cc\u0646\u0647\u200c\u0647\u0627\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u062f\u0627\u0631\u0646\u062f \u06a9\u0647 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0639\u0631\u0648\u0641\u200c\u062a\u0631\u06cc\u0646 \u0622\u0646\u200c\u0647\u0627 \u0627\u0633\u06a9\u0627\u062a \u0627\u0633\u062a. \u0627\u0645\u0627 \u0628\u0627 \u0648\u062c\u0648\u062f \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0622\u06cc\u0627 \u0646\u0648\u0639\u06cc \u0627\u0632 \u0627\u0633\u06a9\u0627\u062a \u0628\u0647\u062a\u0631 \u0627\u0632 \u062f\u06cc\u06af\u0631\u06cc \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0627\u0633\u062a\u061f \u0628\u0647\u200c\u0637\u0648\u0631 \u062e\u0627\u0635\u060c \u0622\u06cc\u0627 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0628\u0627\u06cc\u062f \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f \u06cc\u0627 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628\u061f<br \/>\n<em><br \/>\n<\/em><\/p>\n\n\t\t<\/div>\n\t<\/div>\n<div class=\"vc_separator wpb_content_element vc_separator_align_center vc_sep_width_100 vc_sep_shadow vc_sep_pos_align_center vc_sep_color_white\" ><span class=\"vc_sep_holder vc_sep_holder_l\"><span  class=\"vc_sep_line\"><\/span><\/span><span class=\"vc_sep_holder vc_sep_holder_r\"><span  class=\"vc_sep_line\"><\/span><\/span>\n<\/div>\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\">\u0645\u0647\u0645 \u0646\u06cc\u0633\u062a \u06a9\u0647 \u0634\u0645\u0627 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u06cc\u06cc \u067e\u0627 (\u062c\u0644\u0648 \u0633\u0627\u0642) \u062a\u0648\u062c\u0647 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u062a\u0642\u0648\u06cc\u062a \u0628\u06cc\u0634\u062a\u0631 \u0639\u0636\u0644\u0627\u062a \u06af\u0644\u0648\u062a \u0647\u0633\u062a\u06cc\u062f \u06cc\u0627 \u0627\u06cc\u0646\u06a9\u0647 \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628 \u0628\u0647 \u0632\u0627\u0646\u0648 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0627\u0646\u062c\u0627\u0645 \u0627\u0633\u06a9\u0627\u062a&nbsp; \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u062a\u0627 \u0639\u062f\u0645 \u062a\u0639\u0627\u062f\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0631\u0637\u0631\u0641 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0631 \u0645\u0633\u0627\u0628\u0642\u0627\u062a \u0628\u0639\u062f\u06cc \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0634\u0648\u06cc\u062f.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\">\u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u0645 \u0628\u0631\u0631\u0633\u06cc \u06a9\u0646\u06cc\u0645 \u06a9\u062f\u0627\u0645 \u0646\u0648\u0639 \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a\u060c \u0686\u06af\u0648\u0646\u0647 \u0627\u0633\u06a9\u0627\u062a \u0632\u062f\u0646 \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u062f\u0648\u06cc\u062f\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0631\u062e\u06cc \u0627\u0632 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0622\u0646\u200c\u0647\u0627 \u062f\u0648\u0631\u06cc \u06a9\u0631\u062f \u0631\u0627 \u0628\u0631\u0631\u0633\u06cc \u06a9\u0646\u06cc\u0645. \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0627\u06cc\u0646\u060c \u062f\u0642\u06cc\u0642\u0627\u064b \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645 \u06a9\u0647 \u0686\u06af\u0648\u0646\u0647 \u0647\u0631 \u0646\u0648\u0639 \u0627\u0633\u06a9\u0627\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0628\u0627 \u0627\u0637\u0645\u06cc\u0646\u0627\u0646 \u0627\u0632 \u0641\u0631\u0645 \u0628\u062f\u0646 \u062e\u0648\u062f \u0627\u0633\u06a9\u0627\u062a \u0628\u0632\u0646\u06cc\u062f.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<div class=\"vc_separator wpb_content_element vc_separator_align_center vc_sep_width_100 vc_sep_shadow vc_sep_pos_align_center vc_separator_no_text vc_sep_color_white\" ><span class=\"vc_sep_holder vc_sep_holder_l\"><span  class=\"vc_sep_line\"><\/span><\/span><span class=\"vc_sep_holder vc_sep_holder_r\"><span  class=\"vc_sep_line\"><\/span><\/span>\n<\/div><h2 style=\"text-align: right\" class=\"vc_custom_heading\" ><span class=\"ez-toc-section\" id=\"%D9%85%D8%B2%D8%A7%DB%8C%D8%A7%DB%8C_%D8%A7%D8%B3%DA%A9%D8%A7%D8%AA_%D8%A8%D8%B1%D8%A7%DB%8C_%D8%AF%D9%88%D9%86%D8%AF%DA%AF%D8%A7%D9%86_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F\"><\/span>\u0645\u0632\u0627\u06cc\u0627\u06cc \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0686\u06cc\u0633\u062a\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\"><strong>1. \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627<\/strong><\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\">\u0627\u0633\u06a9\u0627\u062a\u200c\u0647\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0635\u0644\u06cc \u067e\u0627 \u0646\u0638\u06cc\u0631 \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u06af\u0644\u0648\u062a\u0626\u0648\u0633 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0642\u062f\u0631\u062a \u062f\u0648\u06cc\u062f\u0646 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0636\u0631\u0628\u0627\u062a \u067e\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f.&nbsp;<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\"><strong>2.&nbsp; \u0628\u0647\u0628\u0648\u062f \u0633\u0644\u0627\u0645\u062a \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627<\/strong><\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36884123\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0637\u0627\u0644\u0639\u0647\u200c\u0627\u06cc<\/a> \u06a9\u0647 \u062f\u0631 \u0633\u0627\u0644 \u06f2\u06f0\u06f1\u06f5 \u0645\u0646\u062a\u0634\u0631 \u0634\u062f\u0647 \u0646\u0634\u0627\u0646 \u062f\u0627\u062f \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc (\u0634\u0627\u0645\u0644 \u0627\u0633\u06a9\u0627\u062a) \u0628\u0631 \u0631\u0648\u06cc \u06f3\u06f8 \u0645\u0631\u062f \u0641\u0639\u0627\u0644 \u0627\u0632 \u0646\u0638\u0631 \u0641\u06cc\u0632\u06cc\u06a9\u06cc\u060c \u0686\u06af\u0627\u0644\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u06cc \u0631\u0627 \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u06a9\u0645\u0631 \u0648 \u0644\u06af\u0646 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u062f\u0647 \u0627\u0633\u062a.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\"><strong>3. \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0627\u0642\u062a\u0635\u0627\u062f\u06cc \u062f\u0648\u06cc\u062f\u0646<\/strong><\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>&nbsp;\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0648 \u0647\u0633\u062a\u0647 \u0628\u062f\u0646 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0627\u0633\u06a9\u0627\u062a\u200c\u0647\u0627\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0627\u0642\u062a\u0635\u0627\u062f\u06cc \u062f\u0648\u06cc\u062f\u0646 (Running Economy) \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0628\u0647 \u0639\u0628\u0627\u0631\u062a \u062f\u06cc\u06af\u0631\u060c \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0627\u0633\u06a9\u0627\u062a\u200c\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u062f\u0648\u06cc\u062f\u0646 \u0627\u0646\u0631\u0698\u06cc \u06a9\u0645\u062a\u0631\u06cc \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0631 \u0639\u0648\u0636 \u0645\u0633\u0627\u0641\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0627 \u0637\u06cc \u06a9\u0646\u06cc\u062f.<\/p>\n<p style=\"text-align: right;\">&nbsp;<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\"><strong>4. \u0628\u0647\u0628\u0648\u062f \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/strong><\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>&nbsp;\u0627\u0633\u06a9\u0627\u062a\u200c\u0647\u0627 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc (Range of Motion) \u0645\u0641\u0627\u0635\u0644 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062f\u0631 \u0628\u0647\u0628\u0648\u062f \u062a\u06a9\u0646\u06cc\u06a9 \u062f\u0648\u06cc\u062f\u0646 \u0648 \u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628 \u0645\u0648\u062b\u0631 \u0628\u0627\u0634\u062f.<\/p>\n<p style=\"text-align: right;\"><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\n\t\t<\/div>\n\t<\/div>\n<h2 style=\"text-align: right\" class=\"vc_custom_heading\" ><span class=\"ez-toc-section\" id=\"%DA%86%DA%AF%D9%88%D9%86%D9%87_%D8%A7%D8%B3%DA%A9%D8%A7%D8%AA_%D8%AC%D9%84%D9%88_%D9%88_%D8%A7%D8%B3%DA%A9%D8%A7%D8%AA_%D8%B9%D9%82%D8%A8_%D8%A7%D9%86%D8%AC%D8%A7%D9%85_%D8%AF%D9%87%DB%8C%D9%85%D8%9F\"><\/span>\u0686\u06af\u0648\u0646\u0647 \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2><\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>\u0628\u0647 \u06af\u0641\u062a\u0647 <a href=\"https:\/\/www.dasherpr.com\/\" target=\"_blank\" rel=\"noopener\">\u0622\u0634\u0631 \u06a9\u0627\u06cc\u06af\u0631 \u0647\u0646\u0631\u06cc<\/a>\u060c \u0645\u0631\u0628\u06cc \u062f\u0648 \u0648 \u0645\u062a\u062e\u0635\u0635 \u062a\u0648\u0627\u0646\u200c\u0628\u062e\u0634\u06cc\u060c \u0645\u0628\u062a\u062f\u06cc\u0627\u0646 \u0628\u0627\u06cc\u062f \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647 \u0634\u0631\u0648\u0639 \u06a9\u0646\u0646\u062f \u0648 \u0628\u0647\u200c\u062a\u062f\u0631\u06cc\u062c \u0628\u0627\u0631 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u0646\u062f \u0648 \u0628\u0647 \u0645\u062d\u0636 \u0627\u06cc\u0646\u06a9\u0647 \u0622\u0645\u0627\u062f\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u06cc\u0644\u0647 \u0628\u0644\u0646\u062f (\u0628\u0627\u0631\u0628\u0644) \u0634\u062f\u06cc\u062f\u060c \u0628\u0627\u06cc\u062f \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0628\u0627\u0631 \u0628\u0631\u0627\u06cc \u0633\u0647 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0627\u0634\u06cc\u062f. \u0628\u0631\u0627\u06cc \u067e\u06cc\u062f\u0627 \u06a9\u0631\u062f\u0646 \u0627\u06cc\u0646 \u0628\u0627\u0631\u060c \u0627\u0628\u062a\u062f\u0627 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9 \u06af\u0631\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647\u200c\u062a\u062f\u0631\u06cc\u062c \u0648\u0632\u0646 \u0631\u0627 \u0647\u0631 \u0628\u0627\u0631 \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 2 \u062a\u0627 4 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647\u200c\u0631\u0627\u062d\u062a\u06cc \u0633\u0647 \u062a\u06a9\u0631\u0627\u0631 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n<h4 style=\"text-align: right;\"><span class=\"ez-toc-section\" id=\"i\"><\/span>&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\t\t<\/div>\n\t<\/div>\n<h3 style=\"text-align: right\" class=\"vc_custom_heading\" ><span class=\"ez-toc-section\" id=\"%D8%A7%D8%B3%DA%A9%D8%A7%D8%AA_%D8%B9%D9%82%D8%A8\"><\/span>\u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<ul style=\"text-align: right;\">\n<li>\u0628\u0647 \u0645\u06cc\u0644\u0647 (\u0628\u0627\u0631\u0628\u0644) \u0646\u0632\u062f\u06cc\u06a9 \u0634\u0648\u06cc\u062f \u0648 \u0622\u0646 \u0631\u0627 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0645\u0631\u0627\u0642\u0628 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0645\u06cc\u0644\u0647 \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u06af\u0631\u062f\u0646 \u0634\u0645\u0627 \u0642\u0631\u0627\u0631 \u0646\u06af\u06cc\u0631\u062f. \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631\u0633\u062a \u062f\u0631 \u062e\u0627\u0631\u062c \u0627\u0632 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f.&nbsp;<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<ul style=\"text-align: right;\">\n<li>\u0628\u0627 \u067e\u0627\u0647\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u0635\u0627\u0641 \u0648 \u0628\u0627 \u0641\u0627\u0635\u0644\u0647\u200c\u0627\u06cc \u0628\u0631\u0627\u0628\u0631 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f. \u0628\u0647 \u0627\u06cc\u0646 \u0641\u06a9\u0631 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u0628\u0632\u0631\u06af \u067e\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u0646\u062f\u060c \u0633\u067e\u0633 \u0647\u0633\u062a\u0647 \u0628\u062f\u0646 \u0631\u0627 \u0645\u062d\u06a9\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u060c \u06af\u0648\u06cc\u0627 \u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0631\u0648\u06cc \u06cc\u06a9 \u0635\u0646\u062f\u0644\u06cc \u0646\u0634\u0633\u062a\u0647 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f. \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631\u06cc\u0646 \u062d\u062f \u0645\u0645\u06a9\u0646 \u0628\u0631\u0648\u06cc\u062f \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u06a9\u0647 \u0641\u0631\u0645 \u0634\u0645\u0627 \u062e\u0631\u0627\u0628 \u0634\u0648\u062f\u060c \u0647\u0633\u062a\u0647 \u0628\u062f\u0646 \u0633\u0641\u062a \u0648 \u0633\u06cc\u0646\u0647 \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u062f.<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<ul style=\"text-align: right;\">\n<li>\u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u06af\u0644\u0648\u062a \u0628\u0631\u0627\u06cc \u0627\u06cc\u0633\u062a\u0627\u062f\u0646 \u062f\u0648\u0628\u0627\u0631\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div  class=\"wpb_single_image wpb_content_element vc_align_center\">\n\t\t\n\t\t<figure class=\"wpb_wrapper vc_figure\">\n\t\t\t<div class=\"vc_single_image-wrapper   vc_box_border_grey\"><img decoding=\"async\" width=\"2560\" height=\"1463\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0627\u0633\u06a9\u0627\u062a-\u067e\u0634\u062a-1-scaled.webp\" class=\"vc_single_image-img attachment-full lazyload\" alt=\"\u0646\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u0627\u062c\u0631\u0627\u06cc \u0627\u0633\u06a9\u0627\u062a \u067e\u0634\u062a\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0627\u0633\u06a9\u0627\u062a-\u067e\u0634\u062a-1-scaled.webp 2560w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0627\u0633\u06a9\u0627\u062a-\u067e\u0634\u062a-1-768x439.webp 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0627\u0633\u06a9\u0627\u062a-\u067e\u0634\u062a-1-1536x878.webp 1536w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0627\u0633\u06a9\u0627\u062a-\u067e\u0634\u062a-1-2048x1170.webp 2048w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0627\u0633\u06a9\u0627\u062a-\u067e\u0634\u062a-1-18x10.webp 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0627\u0633\u06a9\u0627\u062a-\u067e\u0634\u062a-1-600x343.webp 600w\" data-sizes=\"(max-width: 2560px) 100vw, 2560px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 2560px; --smush-placeholder-aspect-ratio: 2560\/1463;\" \/><\/div>\n\t\t<\/figure>\n\t<\/div>\n<h3 style=\"text-align: right\" class=\"vc_custom_heading\" ><span class=\"ez-toc-section\" id=\"%D8%A7%D8%B3%DA%A9%D8%A7%D8%AA_%D8%AC%D9%84%D9%88\"><\/span>\u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<ul style=\"text-align: right;\">\n<li>\u0628\u0647 \u0645\u06cc\u0644\u0647 \u0627\u0633\u06a9\u0627\u062a \u0646\u0632\u062f\u06cc\u06a9 \u0634\u0648\u06cc\u062f \u0648 \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0631\u0648\u06cc \u062c\u0644\u0648\u06cc \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u062f\u060c \u062f\u0631 \u0646\u0632\u062f\u06cc\u06a9\u06cc \u06af\u0631\u062f\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u062f\u0633\u062a\u0627\u0646 \u062e\u0648\u062f \u0631\u0627 \u0632\u06cc\u0631 \u0645\u06cc\u0644\u0647 \u0648 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0646\u06af\u0647\u200c\u062f\u0627\u0631\u06cc\u062f \u062a\u0627 \u0628\u0647 \u062c\u0644\u0648 \u0627\u0634\u0627\u0631\u0647 \u06a9\u0646\u0646\u062f. \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0633\u0637\u062d \u0627\u0641\u0642 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<ul style=\"text-align: right;\">\n<li>\u0628\u0627 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f \u0648 \u0648\u0632\u0646 \u0631\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u06cc\u06a9\u0646\u0648\u0627\u062e\u062a \u062f\u0631 \u062f\u0648 \u067e\u0627 \u062a\u0642\u0633\u06cc\u0645 \u06a9\u0646\u06cc\u062f. \u0628\u0647 \u0647\u0645\u0627\u0646 \u0631\u0648\u0627\u0644 \u06a9\u0647 \u062f\u0631 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628 \u062a\u0648\u0636\u06cc\u062d \u062f\u0627\u062f\u0647 \u0634\u062f\u060c \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f.<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div  class=\"wpb_single_image wpb_content_element vc_align_center\">\n\t\t\n\t\t<figure class=\"wpb_wrapper vc_figure\">\n\t\t\t<div class=\"vc_single_image-wrapper   vc_box_border_grey\"><img decoding=\"async\" width=\"2560\" height=\"1707\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0627\u0633\u06a9\u0627\u062a-\u062c\u0644\u0648-2-scaled.webp\" class=\"vc_single_image-img attachment-full lazyload\" alt=\"\u0646\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u0627\u062c\u0631\u0627\u06cc \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0627\u0633\u06a9\u0627\u062a-\u062c\u0644\u0648-2-scaled.webp 2560w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0627\u0633\u06a9\u0627\u062a-\u062c\u0644\u0648-2-768x512.webp 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0627\u0633\u06a9\u0627\u062a-\u062c\u0644\u0648-2-1536x1024.webp 1536w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0627\u0633\u06a9\u0627\u062a-\u062c\u0644\u0648-2-2048x1365.webp 2048w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0627\u0633\u06a9\u0627\u062a-\u062c\u0644\u0648-2-18x12.webp 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0627\u0633\u06a9\u0627\u062a-\u062c\u0644\u0648-2-600x400.webp 600w\" data-sizes=\"(max-width: 2560px) 100vw, 2560px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 2560px; --smush-placeholder-aspect-ratio: 2560\/1707;\" \/><\/div>\n\t\t<\/figure>\n\t<\/div>\n<h2 style=\"text-align: right\" class=\"vc_custom_heading\" ><span class=\"ez-toc-section\" id=\"%D8%AA%D9%81%D8%A7%D9%88%D8%AA%E2%80%8C%D9%87%D8%A7%DB%8C_%D8%A7%D8%B5%D9%84%DB%8C_%D8%A8%DB%8C%D9%86_%D8%A7%D8%B3%DA%A9%D8%A7%D8%AA_%D8%AC%D9%84%D9%88_%D9%88_%D8%A7%D8%B3%DA%A9%D8%A7%D8%AA_%D8%B9%D9%82%D8%A8_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F\"><\/span>\u062a\u0641\u0627\u0648\u062a\u200c\u0647\u0627\u06cc \u0627\u0635\u0644\u06cc \u0628\u06cc\u0646 \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628 \u0686\u06cc\u0633\u062a\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>\u0647\u0631 \u062f\u0648 \u0646\u0648\u0639 \u0627\u0633\u06a9\u0627\u062a \u0647\u0645\u0627\u0646 \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u0628\u0647 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f\u060c \u0627\u0645\u0627 \u062a\u0641\u0627\u0648\u062a \u062f\u0631 \u0645\u062d\u0644 \u0642\u0631\u0627\u0631\u06af\u06cc\u0631\u06cc \u0645\u06cc\u0644\u0647 \u0648 \u0641\u0631\u0645 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a\u060c \u0633\u0637\u062d \u0641\u0639\u0627\u0644\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>\u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631 \u0631\u0648\u06cc \u0628\u06a9\u0627\u0631\u06af\u06cc\u0631\u06cc \u0639\u0636\u0644\u0627\u062a \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u0644\u06af\u0646\u060c \u06af\u0644\u0648\u062a \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u062a\u0645\u0631\u06a9\u0632 \u062f\u0627\u0631\u062f \u0648 \u0645\u0642\u062f\u0627\u0631\u06cc \u0647\u0645 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0627\u06cc\u06cc \u0628\u062f\u0646\u060c core \u0648 \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u0632 \u0633\u0648\u06cc \u062f\u06cc\u06af\u0631\u060c \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631 \u0631\u0648\u06cc \u0648\u0636\u0639\u06cc\u062a \u0639\u0645\u0648\u062f\u06cc \u0628\u062f\u0646 \u062a\u0623\u06a9\u06cc\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0627\u06cc\u06cc \u0628\u062f\u0646\u060c core \u0648 \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627 \u0646\u06cc\u0632 \u0628\u0647 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f \u0648 \u0645\u0642\u062f\u0627\u0631\u06cc \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u06af\u0644\u0648\u062a \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0647\u0645 \u062f\u0631 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0627\u0633\u06a9\u0627\u062a \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>\u062f\u0631 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628\u060c \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0648\u0632\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0646\u0633\u0628\u062a \u0628\u0647 \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u062d\u0645\u0644 \u06a9\u0646\u06cc\u062f\u060c \u0632\u06cc\u0631\u0627 \u0645\u0648\u0642\u0639\u06cc\u062a \u0645\u06cc\u0644\u0647 \u062b\u0628\u0627\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0627 \u0641\u0631\u0627\u0647\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u0628\u0647 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0634\u06a9\u0644 \u0627\u0632 \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0645\u0627\u0646\u0646\u062f \u06af\u0644\u0648\u062a \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0627\u06cc\u062f \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u06f8\u06f0 \u062a\u0627 \u06f8\u06f5 \u062f\u0631\u0635\u062f \u0648\u0632\u0646 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628 \u062e\u0648\u062f \u0647\u0646\u06af\u0627\u0645 \u0627\u0646\u062c\u0627\u0645 \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0628\u0627\u0634\u0646\u062f.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<div class=\"vc_separator wpb_content_element vc_separator_align_center vc_sep_width_100 vc_sep_shadow vc_sep_pos_align_center vc_separator_no_text vc_sep_color_white\" ><span class=\"vc_sep_holder vc_sep_holder_l\"><span  class=\"vc_sep_line\"><\/span><\/span><span class=\"vc_sep_holder vc_sep_holder_r\"><span  class=\"vc_sep_line\"><\/span><\/span>\n<\/div>\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>\u0646\u0648\u0639 \u0627\u0633\u06a9\u0627\u062a\u06cc \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0628\u0647\u062a\u0631 \u0639\u0645\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 \u0646\u0648\u0639 \u0645\u0633\u06cc\u0631\u06cc \u06a9\u0647 \u062f\u0631 \u062f\u0648\u06cc\u062f\u0646 \u062e\u0648\u062f \u0637\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f. \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u06a9\u0648\u0647\u0633\u062a\u0627\u0646\u06cc \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631 \u0631\u0648\u06cc \u0627\u0633\u06a9\u0627\u062a\u200c\u0647\u0627\u06cc \u062c\u0644\u0648 \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u0646\u062f\u060c \u0632\u06cc\u0631\u0627 \u0645\u0633\u06cc\u0631\u0647\u0627\u06cc \u0645\u0633\u0627\u0628\u0642\u0647 \u0622\u0646\u200c\u0647\u0627 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0634\u0627\u0645\u0644 \u062a\u067e\u0647\u200c\u0647\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0642\u062f\u0631\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0645\u062f\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>\u0627\u0632 \u0633\u0648\u06cc \u062f\u06cc\u06af\u0631\u060c <a href=\"https:\/\/tehrunclub.com\/en\/%d8%b3%d9%87-%d8%aa%d9%81%d8%a7%d9%88%d8%aa-%d8%b9%d9%85%d8%af%d9%87-%d8%af%d9%88%db%8c-%d8%aa%d8%b1%db%8c%d9%84-%d9%88-%d8%af%d9%88%db%8c-%d8%ac%d8%a7%d8%af%d9%87\/\" target=\"_blank\" rel=\"noopener\">\u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u062c\u0627\u062f\u0647\u200c\u0627\u06cc<\/a> \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647 \u0633\u0645\u062a \u0627\u0633\u06a9\u0627\u062a\u200c\u0647\u0627\u06cc \u0639\u0642\u0628 \u062a\u0645\u0627\u06cc\u0644 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u0646\u062f \u062a\u0627 \u0632\u0646\u062c\u06cc\u0631\u0647 \u067e\u0634\u062a\u06cc \u0628\u062f\u0646 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u0646\u062f\u060c \u0628\u0647 \u062c\u0644\u0648 \u062d\u0631\u06a9\u062a \u06a9\u0646\u0646\u062f \u0648 \u0628\u0647 \u0642\u062f\u0631\u062a\u060c \u0633\u0631\u0639\u062a \u0648 \u0686\u0631\u062e\u0634 \u062f\u0633\u062a \u06cc\u0627\u0628\u0646\u062f. \u062a\u0645\u0627\u0645 \u0627\u06cc\u0646 \u0645\u0648\u0627\u0631\u062f \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u06af\u0644\u0648\u062a \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0642\u0648\u06cc \u0646\u0627\u0634\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<h2 style=\"text-align: right\" class=\"vc_custom_heading\" ><span class=\"ez-toc-section\" id=\"%D8%A7%D8%B4%D8%AA%D8%A8%D8%A7%D9%87%D8%A7%D8%AA_%D8%B1%D8%A7%DB%8C%D8%AC_%D8%AF%D9%88%D9%86%D8%AF%DA%AF%D8%A7%D9%86_%D8%AF%D8%B1_%D8%A7%D9%86%D8%AC%D8%A7%D9%85_%D8%A7%D8%B3%DA%A9%D8%A7%D8%AA\"><\/span>\u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u062f\u0631 \u0627\u0646\u062c\u0627\u0645 \u0627\u0633\u06a9\u0627\u062a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><strong>1. \u0628\u06cc\u200c\u062a\u0648\u062c\u0647\u06cc \u0628\u0647 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0645\u0686 \u067e\u0627<\/strong><\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>\u0627\u06af\u0631 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0645\u0686 \u067e\u0627\u06cc \u0634\u0645\u0627 \u0636\u0639\u06cc\u0641 \u0627\u0633\u062a\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0645\u062a\u0648\u062c\u0647 \u0634\u0648\u06cc\u062f \u06a9\u0647 \u067e\u0627\u0634\u0646\u0647\u200c\u0647\u0627 \u062f\u0631 \u0647\u0646\u06af\u0627\u0645&nbsp; \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0627\u06cc\u0646 \u0634\u0631\u0627\u06cc\u0637 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0644\u06af\u0646 \u0631\u0627 \u0647\u0645 \u062a\u062d\u062a \u062a\u0623\u062b\u06cc\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u062f.<br \/>\n\u062f\u0631 \u0635\u0648\u0631\u062a \u0628\u0631\u0648\u0632 \u0627\u06cc\u0646 \u0645\u0633\u0626\u0644\u0647 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u062f\u0631 \u0627\u0628\u062a\u062f\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0645\u0686 \u067e\u0627 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div  class=\"wpb_single_image wpb_content_element vc_align_center\">\n\t\t\n\t\t<figure class=\"wpb_wrapper vc_figure\">\n\t\t\t<div class=\"vc_single_image-wrapper   vc_box_border_grey\"><img decoding=\"async\" width=\"1125\" height=\"1107\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/ankle-mobility.webp\" class=\"vc_single_image-img attachment-medium lazyload\" alt=\"\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0647\u0628\u0648\u062f \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0645\u0686 \u067e\u0627\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/ankle-mobility.webp 1125w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/ankle-mobility-768x756.webp 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/ankle-mobility-12x12.webp 12w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/ankle-mobility-600x590.webp 600w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/ankle-mobility-32x32.webp 32w\" data-sizes=\"(max-width: 1125px) 100vw, 1125px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1125px; --smush-placeholder-aspect-ratio: 1125\/1107;\" \/><\/div><figcaption class=\"vc_figure-caption\">\u0646\u0645\u0648\u0646\u0647\u200c\u0627\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0645\u0686 \u067e\u0627<\/figcaption>\n\t\t<\/figure>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><strong>2.\u0639\u062f\u0645 \u062f\u0631\u06af\u06cc\u0631\u06cc core<\/strong><\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>\u0628\u0647\u200c\u062e\u0635\u0648\u0635 \u062f\u0631 \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648\u060c \u062d\u0641\u0638 \u0648\u0636\u0639\u06cc\u062a \u0639\u0645\u0648\u062f\u06cc \u062a\u0646\u0647 \u0628\u0633\u06cc\u0627\u0631 \u062d\u06cc\u0627\u062a\u06cc \u0627\u0633\u062a. \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0628\u0647\u200c\u0637\u0648\u0631 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u0644\u06af\u0646 \u062e\u0645 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u0628\u0647 \u062c\u0627\u06cc \u0646\u06af\u0647\u200c\u062f\u0627\u0634\u062a\u0646 \u0633\u06cc\u0646\u0647 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648\u060c \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0645\u0627\u06cc\u0644 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0628\u0627 \u0627\u06cc\u0646 \u0627\u0634\u062a\u0628\u0627\u0647\u060c \u0627\u062d\u062a\u0645\u0627\u0644\u0627\u064b \u062f\u0631 \u062d\u06cc\u0646 \u0627\u06cc\u0633\u062a\u0627\u062f\u0646 \u062f\u0648\u0628\u0627\u0631\u0647 \u0627\u0632 \u062d\u0627\u0644\u062a \u0646\u0627\u0645\u062a\u0639\u0627\u062f\u0644 \u062e\u0627\u0631\u062c \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\u062f.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><strong>3. \u0627\u0646\u062d\u0631\u0627\u0641 \u0632\u0627\u0646\u0648 \u0628\u0647 \u0633\u0645\u062a \u062f\u0627\u062e\u0644<\/strong><\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>\u0628\u0631\u062e\u06cc \u0627\u0632 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0645\u062a\u0648\u062c\u0647 \u0634\u0648\u0646\u062f \u06a9\u0647 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u0634\u0627\u0646 \u0647\u0646\u06af\u0627\u0645 \u0627\u06cc\u0633\u062a\u0627\u062f\u0646 \u0627\u0632 \u0627\u0633\u06a9\u0627\u062a\u200c\u0647\u0627\u06cc \u062c\u0644\u0648 \u0648 \u0639\u0642\u0628 \u0628\u0647 \u0633\u0645\u062a \u062f\u0627\u062e\u0644 \u062e\u0645 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u062f\u0631 \u062d\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u0627\u0633\u06a9\u0627\u062a\u060c \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u06a9\u0648\u0686\u06a9 \u067e\u0627 \u0647\u062f\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n<p>&nbsp;<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div  class=\"wpb_single_image wpb_content_element vc_align_center\">\n\t\t\n\t\t<figure class=\"wpb_wrapper vc_figure\">\n\t\t\t<div class=\"vc_single_image-wrapper   vc_box_border_grey\"><img decoding=\"async\" width=\"724\" height=\"980\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0686\u0631\u062e\u0634-\u0632\u0627\u0646\u0648.webp\" class=\"vc_single_image-img attachment-medium lazyload\" alt=\"\u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c \u062f\u0631 \u0627\u062c\u0631\u0627\u06cc \u0627\u0633\u06a9\u0627\u062a\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0686\u0631\u062e\u0634-\u0632\u0627\u0646\u0648.webp 724w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0686\u0631\u062e\u0634-\u0632\u0627\u0646\u0648-9x12.webp 9w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/\u0686\u0631\u062e\u0634-\u0632\u0627\u0646\u0648-600x812.webp 600w\" data-sizes=\"(max-width: 724px) 100vw, 724px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 724px; --smush-placeholder-aspect-ratio: 724\/980;\" \/><\/div>\n\t\t<\/figure>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><strong>4.\u0639\u062f\u0645 \u0646\u06af\u0647\u062f\u0627\u0631\u06cc \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062f\u0631 \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648<\/strong><\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>&nbsp; \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0627\u06cc\u0646 \u0627\u0634\u062a\u0628\u0627\u0647 \u0627\u0632 \u062a\u0633\u062a \u0628\u0627\u0632\u0648\u06cc \u0635\u0627\u0641 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f: \u0645\u06cc\u0644\u0647 \u0628\u0627\u0631\u0628\u0644 (\u0628\u062f\u0648\u0646 \u0647\u06cc\u0686 \u0648\u0632\u0646\u0647\u200c\u0627\u06cc) \u0631\u0627 \u0628\u0631 \u0631\u0648\u06cc \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0628\u0627\u0632\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u0647\u200c\u0637\u0648\u0631 \u0635\u0627\u0641 \u0628\u06a9\u0634\u06cc\u062f \u062a\u0627 \u0645\u0648\u0627\u0632\u06cc \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f. \u0645\u06cc\u0644\u0647 \u0628\u0627\u06cc\u062f \u0628\u0647\u200c\u062e\u0648\u0628\u06cc \u062d\u0645\u0627\u06cc\u062a \u0634\u0648\u062f \u0648 \u062f\u0686\u0627\u0631 \u062d\u0631\u06a9\u062a \u06cc\u0627 \u0627\u0641\u062a \u0646\u0634\u0648\u062f.<br \/>\n\u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u062f\u0627\u0634\u062a\u0646 \u06cc\u06a9 \u0622\u06cc\u0646\u0647 \u062f\u0631 \u0645\u0642\u0627\u0628\u0644 \u062e\u0648\u062f \u062f\u0631 \u062d\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u0631 \u0631\u0648\u06cc \u0641\u0631\u0645 \u062e\u0648\u062f \u0646\u0638\u0627\u0631\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u0627\u0637\u0645\u06cc\u0646\u0627\u0646 \u062d\u0627\u0635\u0644 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u0644\u0627 \u0628\u0627\u0642\u06cc \u0645\u0627\u0646\u062f\u0647\u200c\u0627\u0646\u062f.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><strong>5. \u0686\u0631\u062e\u0634 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0644\u06af\u0646&nbsp;<\/strong><\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>\u0628\u0631\u062e\u06cc \u0627\u0641\u0631\u0627\u062f \u0645\u0648\u0642\u0639 \u0627\u0646\u062c\u0627\u0645 \u0627\u0633\u06a9\u0627\u062a\u060c \u0622\u06af\u0627\u0647\u06cc \u06a9\u0645\u06cc \u0627\u0632 \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u06cc \u062e\u0648\u062f \u062f\u0627\u0631\u0646\u062f. \u06cc\u06a9\u06cc \u0627\u0632 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u06cc \u0647\u0627\u06cc\u067e\u06cc\u0631\u0627\u06a9\u0633\u062a\u0646\u0634\u0646 \u062f\u0631 \u0644\u06af\u0646 \u0627\u0633\u062a. \u06a9\u0647 \u062f\u0631 \u0637\u0648\u0644\u0627\u0646\u06cc \u0645\u062f\u062a \u0628\u0627\u0639\u062b \u0622\u0633\u06cc\u0628 \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u06a9\u0645\u0631\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f.&nbsp;<\/p>\n<p>\u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0627\u06cc\u0646 <a href=\"https:\/\/tehrunclub.com\/en\/running-injuries-causes-prevention-treatment\/\" target=\"_blank\" rel=\"noopener\">\u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0634\u0627\u06cc\u0639 \u062f\u0631 \u062f\u0648\u0646\u062f\u06af\u0627\u0646<\/a> \u0631\u0627 \u0646\u06cc\u0632 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>\u0627\u06af\u0631 \u0634\u0645\u0627 \u0647\u0645 \u0627\u0632 \u062c\u0645\u0644\u0647 \u062f\u0648\u0646\u062f\u0647\u200c\u0647\u0627\u06cc\u06cc \u0647\u0633\u062a\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0628\u0647\u0628\u0648\u062f \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627 \u0648 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0647\u0633\u062a\u06cc\u062f\u060c \u06a9\u0644\u0627\u0633\u200c\u0647\u0627\u06cc \u06af\u0631\u0648\u0647\u06cc \u0648 \u0622\u0646\u0644\u0627\u06cc\u0646&nbsp;<strong>TehrunClub<\/strong>&nbsp;\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062e\u0648\u0628\u06cc \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0628\u0627\u0634\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u06a9\u0644\u0627\u0633\u200c\u0647\u0627\u060c \u0628\u0627 \u0646\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u0627\u062c\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0622\u0634\u0646\u0627 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f \u0648 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0631\u0627\u06cc\u062c \u0631\u0627 \u06a9\u0647 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 \u0634\u0645\u0627 \u0622\u0633\u06cc\u0628 \u0628\u0632\u0646\u062f\u060c \u06cc\u0627\u062f \u062e\u0648\u0627\u0647\u06cc\u062f \u06af\u0631\u0641\u062a.<\/p>\n<p>&nbsp;<\/p>\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\n\t\t<\/div>\n\t<\/div>\n<h2 style=\"text-align: right\" class=\"vc_custom_heading\" ><span class=\"ez-toc-section\" id=\"%D9%86%D8%AD%D9%88%D9%87_%D8%A7%D8%AF%D8%BA%D8%A7%D9%85_%D8%A7%D8%B3%DA%A9%D8%A7%D8%AA_%D8%AC%D9%84%D9%88_%D9%88_%D8%B9%D9%82%D8%A8_%D8%AF%D8%B1_%D8%A8%D8%B1%D9%86%D8%A7%D9%85%D9%87_%D8%AA%D9%85%D8%B1%DB%8C%D9%86%DB%8C_%D8%B4%D9%85%D8%A7\"><\/span>\u0646\u062d\u0648\u0647 \u0627\u062f\u063a\u0627\u0645 \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0639\u0642\u0628 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0634\u0645\u0627<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u0627\u0646 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0647 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0647\u0631 \u0647\u0641\u062a\u0647 \u06cc\u06a9 \u0633\u062a \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u06cc\u06a9 \u0633\u062a \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f. \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0627\u06af\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0631\u0648\u0632\u0647\u0627\u06cc \u0645\u0634\u062e\u0635\u06cc (\u0645\u062b\u0644\u0627\u064b \u06cc\u06a9\u0634\u0646\u0628\u0647 \u0648 \u0633\u0647\u200c\u0634\u0646\u0628\u0647) \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f\u060c \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628 \u0631\u0627 \u062f\u0631 \u0631\u0648\u0632 \u06cc\u06a9\u200c\u0634\u0646\u0628\u0647 \u0648 \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0631\u0627 \u062f\u0631 \u0631\u0648\u0632 \u0633\u0647\u200c\u0634\u0646\u0628\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>\u0627\u06af\u0631 \u0645\u06cc\u200c\u062f\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u06cc\u06a9 \u0646\u0648\u0639 \u0627\u0633\u06a9\u0627\u062a \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u062f\u06cc\u06af\u0631\u06cc \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0642\u062f\u0631\u062a \u062e\u0648\u062f \u06af\u0646\u062c\u0627\u0646\u06cc\u062f\u060c \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0631\u0627\u06cc \u0633\u0647 \u062a\u0627 \u0686\u0647\u0627\u0631 \u0647\u0641\u062a\u0647 \u0645\u062a\u0646\u0627\u0648\u0628 \u0628\u0631 \u0631\u0648\u06cc \u06cc\u06a9 \u0646\u0648\u0639 \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f. \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644\u060c \u0633\u0647 \u062a\u0627 \u0686\u0647\u0627\u0631 \u0647\u0641\u062a\u0647 \u0627\u0633\u06a9\u0627\u062a\u200c\u0647\u0627\u06cc \u062c\u0644\u0648 \u0648 \u0648\u0631\u0698\u0646\u200c\u0647\u0627\u06cc \u062a\u06a9\u200c\u067e\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0633\u0647 \u0647\u0641\u062a\u0647 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0631\u0648\u06cc \u0627\u0633\u06a9\u0627\u062a\u200c\u0647\u0627\u06cc \u0639\u0642\u0628 \u0627\u0642\u062f\u0627\u0645 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>\u0627\u06af\u0631 \u0634\u0645\u0627 \u06cc\u06a9 <a href=\"https:\/\/tehrunclub.com\/en\/marathon-training-for-beginners\/\" target=\"_blank\" rel=\"noopener\">\u062f\u0648\u0646\u062f\u0647 \u0645\u0627\u0631\u0627\u062a\u0646<\/a> \u06cc\u0627 \u0646\u06cc\u0645\u0647\u200c\u0645\u0627\u0631\u0627\u062a\u0646 \u0647\u0633\u062a\u06cc\u062f\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0628\u0647 \u062a\u062f\u0631\u06cc\u062c \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0631\u0627 \u062f\u0631 \u0646\u0632\u062f\u06cc\u06a9\u06cc \u0631\u0648\u0632 \u0645\u0633\u0627\u0628\u0642\u0647 \u06a9\u0627\u0647\u0634 \u062f\u0647\u06cc\u062f\u060c \u0628\u0647\u200c\u062e\u0635\u0648\u0635 \u062f\u0631 \u062f\u0648\u0631\u0647 (taper). \u0627\u06cc\u0646 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u06cc\u0627 \u06a9\u0627\u0647\u0634 \u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u0633\u062a. \u0627\u0645\u0627 \u0646\u0628\u0627\u06cc\u062f \u0627\u0632 \u0627\u062f\u063a\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u0622\u0645\u0627\u062f\u0647\u200c\u0633\u0627\u0632\u06cc \u062e\u0648\u062f \u062a\u0631\u0633 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0646\u0648\u0639 \u0647\u062f\u0641\u060c \u0631\u0627\u0647\u200c\u0647\u0627\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u067e\u06cc\u0634\u0631\u0641\u062a \u0642\u062f\u0631\u062a \u0628\u062f\u0648\u0646 \u06a9\u0627\u0647\u0634 \u062f\u0648\u06cc\u062f\u0646 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<h2 style=\"text-align: right\" class=\"vc_custom_heading\" ><span class=\"ez-toc-section\" id=\"%D9%86%D8%AA%DB%8C%D8%AC%D9%87%E2%80%8C%DA%AF%DB%8C%D8%B1%DB%8C\"><\/span>\u0646\u062a\u06cc\u062c\u0647\u200c\u06af\u06cc\u0631\u06cc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>\u0628\u0647\u200c\u0637\u0648\u0631 \u062e\u0644\u0627\u0635\u0647\u060c \u0647\u0631 \u062f\u0648 \u0646\u0648\u0639 \u0627\u0633\u06a9\u0627\u062a \u0628\u0627\u06cc\u062f \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u0631 \u062f\u0648\u0646\u062f\u0647\u200c\u0627\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f. \u0627\u0645\u0627 \u0634\u0645\u0627 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0627\u0632 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0631\u0648\u06cc \u06cc\u06a9\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u062f\u06cc\u06af\u0631\u06cc \u0628\u0633\u062a\u0647 \u0628\u0647 \u0627\u0647\u062f\u0627\u0641 \u062f\u0648\u06cc\u062f\u0646 \u0648 \u0646\u0642\u0627\u0637 \u0636\u0639\u0641 \u0634\u062e\u0635\u06cc \u062e\u0648\u062f \u0628\u0647\u0631\u0647\u200c\u0645\u0646\u062f \u0634\u0648\u06cc\u062f.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<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\/17889' data-trp-original-action=\"\/en\/wp-json\/wp\/v2\/posts\/17889\" >\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 \u0639\u0636\u0648\u06cc\u062a \u062f\u0631 \u0645\u062c\u0644\u0647 \u062f\u0648 \u062a\u0647\u0631\u0627\u0646\u060c \u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u062f\u0648\u06cc\u062f\u0646 \u0628\u0647 \u0631\u0648\u0632 \u0628\u0627\u0634\u06cc\u062f.<\/div><div class='ginput_container ginput_container_text'><input name='input_3' id='input_621_3' type='text' value='' class='large'  aria-describedby=\"gfield_description_621_3\"  placeholder='Email'  aria-invalid=\"false\"   \/> <\/div><\/div><\/div><\/div>\n        <div class='gform_footer top_label'> <input type='submit' id='gform_submit_button_621' class='gform_button button gform-button--width-full' value='\u0639\u0636\u0648 \u0645\u06cc\u0634\u0648\u0645'  onclick='if(window[\"gf_submitting_621\"]){return false;}  window[\"gf_submitting_621\"]=true;  ' onkeypress='if( event.keyCode == 13 ){ if(window[\"gf_submitting_621\"]){return false;} window[\"gf_submitting_621\"]=true;  jQuery(\"#gform_621\").trigger(\"submit\",[true]); }' \/> \n            <input type='hidden' class='gform_hidden' name='is_submit_621' value='1' \/>\n            <input type='hidden' class='gform_hidden' name='gform_submit' value='621' \/>\n            \n            <input type='hidden' class='gform_hidden' name='gform_unique_id' value='' \/>\n            <input type='hidden' class='gform_hidden' name='state_621' value='WyJbXSIsIjMxZDVhMWY2OTJmYjFhNzNkZDJjZGNiOWUyNTU5ZmM4Il0=' \/>\n            <input type='hidden' class='gform_hidden' name='gform_target_page_number_621' id='gform_target_page_number_621' value='0' \/>\n            <input type='hidden' class='gform_hidden' name='gform_source_page_number_621' id='gform_source_page_number_621' value='1' \/>\n            <input type='hidden' name='gform_field_values' value='' \/>\n            \n        <\/div>\n                        <input type=\"hidden\" name=\"trp-form-language\" value=\"en\"\/><\/form>\n                        <\/div><\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<p style=\"text-align: center;\"><\/p>\r\n<\/td>\r\n<td style=\"width: 11.2966%; height: 56px;\"><\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"\u0648\u0642\u062a\u06cc \u0635\u062d\u0628\u062a \u0627\u0632 \u0628\u0627\u0634\u06af\u0627\u0647 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u06af\u0632\u06cc\u0646\u0647\u200c\u0647\u0627\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u062f\u0627\u0631\u0646\u062f \u06a9\u0647 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0639\u0631\u0648\u0641\u200c\u062a\u0631\u06cc\u0646 \u0622\u0646\u200c\u0647\u0627 \u0627\u0633\u06a9\u0627\u062a \u0627\u0633\u062a. \u0627\u0645\u0627 \u0628\u0627 \u0648\u062c\u0648\u062f \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0622\u06cc\u0627 \u0646\u0648\u0639\u06cc \u0627\u0632 \u0627\u0633\u06a9\u0627\u062a \u0628\u0647\u062a\u0631 \u0627\u0632 \u062f\u06cc\u06af\u0631\u06cc \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0627\u0633\u062a\u061f \u0628\u0647\u200c\u0637\u0648\u0631 \u062e\u0627\u0635\u060c \u0622\u06cc\u0627 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0628\u0627\u06cc\u062f \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f \u06cc\u0627 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628\u061f \u0645\u0647\u0645 \u0646\u06cc\u0633\u062a \u06a9\u0647 \u0634\u0645\u0627 [...]","protected":false},"author":1909,"featured_media":18016,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[1704,2284,42],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.9.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0645\u0642\u0627\u06cc\u0633\u0647 \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646\u060c \u06a9\u062f\u0627\u0645 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a\u061f<\/title>\n<meta name=\"description\" content=\"\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u0647 \u0628\u0631\u0631\u0633\u06cc \u062a\u0641\u0627\u0648\u062a\u200c\u0647\u0627\u06cc \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0639\u0642\u0628 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u067e\u0631\u062f\u0627\u062e\u062a\u0647 \u0648 \u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u0631\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0633\u0631\u0639\u062a \u062f\u0648\u06cc\u062f\u0646 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tehrunclub.com\/en\/\u0627\u0633\u06a9\u0627\u062a-\u062c\u0644\u0648-\u0648-\u0639\u0642\u0628-\u0628\u0631\u0627\u06cc-\u062f\u0648\u0646\u062f\u06af\u0627\u0646\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0645\u0642\u0627\u06cc\u0633\u0647 \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646\u060c \u06a9\u062f\u0627\u0645 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a\u061f\" \/>\n<meta property=\"og:description\" content=\"\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u0647 \u0628\u0631\u0631\u0633\u06cc \u062a\u0641\u0627\u0648\u062a\u200c\u0647\u0627\u06cc \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0639\u0642\u0628 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u067e\u0631\u062f\u0627\u062e\u062a\u0647 \u0648 \u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u0631\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0633\u0631\u0639\u062a \u062f\u0648\u06cc\u062f\u0646 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/tehrunclub.com\/en\/\u0627\u0633\u06a9\u0627\u062a-\u062c\u0644\u0648-\u0648-\u0639\u0642\u0628-\u0628\u0631\u0627\u06cc-\u062f\u0648\u0646\u062f\u06af\u0627\u0646\/\" \/>\n<meta property=\"og:site_name\" content=\"\u062a\u0647\u0631\u0627\u0646 \u06a9\u0644\u0627\u0628\" \/>\n<meta property=\"article:published_time\" content=\"2025-02-08T15:28:27+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-15T13:59:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/women-working-out-together-outdoors-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1703\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"zohre Fakharian\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"zohre Fakharian\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/\"},\"author\":{\"name\":\"zohre Fakharian\",\"@id\":\"https:\/\/tehrunclub.com\/#\/schema\/person\/45ad90892c72f53cafee4a1b91cc9047\"},\"headline\":\"\u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628: \u06a9\u062f\u0627\u0645 \u06cc\u06a9 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a\u061f\",\"datePublished\":\"2025-02-08T15:28:27+00:00\",\"dateModified\":\"2025-02-15T13:59:55+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/\"},\"wordCount\":6004,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/tehrunclub.com\/#organization\"},\"articleSection\":[\"\u062a\u0645\u0631\u06cc\u0646 \u0647\u0627\",\"\u062f\u0648\u06cc\u062f\u0646\",\"\u0645\u0642\u0627\u0644\u0647 \u0647\u0627\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/\",\"url\":\"https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/\",\"name\":\"\u0645\u0642\u0627\u06cc\u0633\u0647 \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646\u060c \u06a9\u062f\u0627\u0645 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a\u061f\",\"isPartOf\":{\"@id\":\"https:\/\/tehrunclub.com\/#website\"},\"datePublished\":\"2025-02-08T15:28:27+00:00\",\"dateModified\":\"2025-02-15T13:59:55+00:00\",\"description\":\"\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u0647 \u0628\u0631\u0631\u0633\u06cc \u062a\u0641\u0627\u0648\u062a\u200c\u0647\u0627\u06cc \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0639\u0642\u0628 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u067e\u0631\u062f\u0627\u062e\u062a\u0647 \u0648 \u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u0631\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0633\u0631\u0639\u062a \u062f\u0648\u06cc\u062f\u0646 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.\",\"breadcrumb\":{\"@id\":\"https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"\u062e\u0627\u0646\u0647\",\"item\":\"https:\/\/tehrunclub.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628: \u06a9\u062f\u0627\u0645 \u06cc\u06a9 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a\u061f\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/tehrunclub.com\/#website\",\"url\":\"https:\/\/tehrunclub.com\/\",\"name\":\"\u062a\u0647\u0631\u0627\u0646 \u06a9\u0644\u0627\u0628\",\"description\":\"\u0635\u0641\u062d\u0647 \u0627\u0635\u0644\u06cc\",\"publisher\":{\"@id\":\"https:\/\/tehrunclub.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/tehrunclub.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/tehrunclub.com\/#organization\",\"name\":\"\u062a\u0647\u0631\u0627\u0646 \u06a9\u0644\u0627\u0628\",\"url\":\"https:\/\/tehrunclub.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/tehrunclub.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/cropped-\u062a\u0647\u0631\u0627\u0646-\u06a9\u0644\u0627\u0628-\u0644\u0648\u06af\u06481.png\",\"contentUrl\":\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/cropped-\u062a\u0647\u0631\u0627\u0646-\u06a9\u0644\u0627\u0628-\u0644\u0648\u06af\u06481.png\",\"width\":149,\"height\":100,\"caption\":\"\u062a\u0647\u0631\u0627\u0646 \u06a9\u0644\u0627\u0628\"},\"image\":{\"@id\":\"https:\/\/tehrunclub.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.instagram.com\/tehrun_runningclub\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/tehrunclub.com\/#\/schema\/person\/45ad90892c72f53cafee4a1b91cc9047\",\"name\":\"zohre Fakharian\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u0645\u0642\u0627\u06cc\u0633\u0647 \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646\u060c \u06a9\u062f\u0627\u0645 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a\u061f","description":"\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u0647 \u0628\u0631\u0631\u0633\u06cc \u062a\u0641\u0627\u0648\u062a\u200c\u0647\u0627\u06cc \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0639\u0642\u0628 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u067e\u0631\u062f\u0627\u062e\u062a\u0647 \u0648 \u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u0631\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0633\u0631\u0639\u062a \u062f\u0648\u06cc\u062f\u0646 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/tehrunclub.com\/en\/\u0627\u0633\u06a9\u0627\u062a-\u062c\u0644\u0648-\u0648-\u0639\u0642\u0628-\u0628\u0631\u0627\u06cc-\u062f\u0648\u0646\u062f\u06af\u0627\u0646\/","og_locale":"en_US","og_type":"article","og_title":"\u0645\u0642\u0627\u06cc\u0633\u0647 \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646\u060c \u06a9\u062f\u0627\u0645 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a\u061f","og_description":"\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u0647 \u0628\u0631\u0631\u0633\u06cc \u062a\u0641\u0627\u0648\u062a\u200c\u0647\u0627\u06cc \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0639\u0642\u0628 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u067e\u0631\u062f\u0627\u062e\u062a\u0647 \u0648 \u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u0631\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0633\u0631\u0639\u062a \u062f\u0648\u06cc\u062f\u0646 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.","og_url":"https:\/\/tehrunclub.com\/en\/\u0627\u0633\u06a9\u0627\u062a-\u062c\u0644\u0648-\u0648-\u0639\u0642\u0628-\u0628\u0631\u0627\u06cc-\u062f\u0648\u0646\u062f\u06af\u0627\u0646\/","og_site_name":"\u062a\u0647\u0631\u0627\u0646 \u06a9\u0644\u0627\u0628","article_published_time":"2025-02-08T15:28:27+00:00","article_modified_time":"2025-02-15T13:59:55+00:00","og_image":[{"width":2560,"height":1703,"url":"https:\/\/tehrunclub.com\/wp-content\/uploads\/2025\/02\/women-working-out-together-outdoors-scaled.jpg","type":"image\/jpeg"}],"author":"zohre Fakharian","twitter_card":"summary_large_image","twitter_misc":{"Written by":"zohre Fakharian","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/#article","isPartOf":{"@id":"https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/"},"author":{"name":"zohre Fakharian","@id":"https:\/\/tehrunclub.com\/#\/schema\/person\/45ad90892c72f53cafee4a1b91cc9047"},"headline":"\u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628: \u06a9\u062f\u0627\u0645 \u06cc\u06a9 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a\u061f","datePublished":"2025-02-08T15:28:27+00:00","dateModified":"2025-02-15T13:59:55+00:00","mainEntityOfPage":{"@id":"https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/"},"wordCount":6004,"commentCount":0,"publisher":{"@id":"https:\/\/tehrunclub.com\/#organization"},"articleSection":["\u062a\u0645\u0631\u06cc\u0646 \u0647\u0627","\u062f\u0648\u06cc\u062f\u0646","\u0645\u0642\u0627\u0644\u0647 \u0647\u0627"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/","url":"https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/","name":"\u0645\u0642\u0627\u06cc\u0633\u0647 \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646\u060c \u06a9\u062f\u0627\u0645 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a\u061f","isPartOf":{"@id":"https:\/\/tehrunclub.com\/#website"},"datePublished":"2025-02-08T15:28:27+00:00","dateModified":"2025-02-15T13:59:55+00:00","description":"\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u0647 \u0628\u0631\u0631\u0633\u06cc \u062a\u0641\u0627\u0648\u062a\u200c\u0647\u0627\u06cc \u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0639\u0642\u0628 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u067e\u0631\u062f\u0627\u062e\u062a\u0647 \u0648 \u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u0631\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0633\u0631\u0639\u062a \u062f\u0648\u06cc\u062f\u0646 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.","breadcrumb":{"@id":"https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/tehrunclub.com\/%d8%a7%d8%b3%da%a9%d8%a7%d8%aa-%d8%ac%d9%84%d9%88-%d9%88-%d8%b9%d9%82%d8%a8-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d9%88%d9%86%d8%af%da%af%d8%a7%d9%86\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"\u062e\u0627\u0646\u0647","item":"https:\/\/tehrunclub.com\/"},{"@type":"ListItem","position":2,"name":"\u0627\u0633\u06a9\u0627\u062a \u062c\u0644\u0648 \u0648 \u0627\u0633\u06a9\u0627\u062a \u0639\u0642\u0628: \u06a9\u062f\u0627\u0645 \u06cc\u06a9 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a\u061f"}]},{"@type":"WebSite","@id":"https:\/\/tehrunclub.com\/#website","url":"https:\/\/tehrunclub.com\/","name":"\u062a\u0647\u0631\u0627\u0646 \u06a9\u0644\u0627\u0628","description":"\u0635\u0641\u062d\u0647 \u0627\u0635\u0644\u06cc","publisher":{"@id":"https:\/\/tehrunclub.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/tehrunclub.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/tehrunclub.com\/#organization","name":"\u062a\u0647\u0631\u0627\u0646 \u06a9\u0644\u0627\u0628","url":"https:\/\/tehrunclub.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/tehrunclub.com\/#\/schema\/logo\/image\/","url":"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/cropped-\u062a\u0647\u0631\u0627\u0646-\u06a9\u0644\u0627\u0628-\u0644\u0648\u06af\u06481.png","contentUrl":"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/04\/cropped-\u062a\u0647\u0631\u0627\u0646-\u06a9\u0644\u0627\u0628-\u0644\u0648\u06af\u06481.png","width":149,"height":100,"caption":"\u062a\u0647\u0631\u0627\u0646 \u06a9\u0644\u0627\u0628"},"image":{"@id":"https:\/\/tehrunclub.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.instagram.com\/tehrun_runningclub"]},{"@type":"Person","@id":"https:\/\/tehrunclub.com\/#\/schema\/person\/45ad90892c72f53cafee4a1b91cc9047","name":"zohre Fakharian"}]}},"_links":{"self":[{"href":"https:\/\/tehrunclub.com\/en\/wp-json\/wp\/v2\/posts\/17889"}],"collection":[{"href":"https:\/\/tehrunclub.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tehrunclub.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tehrunclub.com\/en\/wp-json\/wp\/v2\/users\/1909"}],"replies":[{"embeddable":true,"href":"https:\/\/tehrunclub.com\/en\/wp-json\/wp\/v2\/comments?post=17889"}],"version-history":[{"count":42,"href":"https:\/\/tehrunclub.com\/en\/wp-json\/wp\/v2\/posts\/17889\/revisions"}],"predecessor-version":[{"id":18018,"href":"https:\/\/tehrunclub.com\/en\/wp-json\/wp\/v2\/posts\/17889\/revisions\/18018"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tehrunclub.com\/en\/wp-json\/wp\/v2\/media\/18016"}],"wp:attachment":[{"href":"https:\/\/tehrunclub.com\/en\/wp-json\/wp\/v2\/media?parent=17889"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tehrunclub.com\/en\/wp-json\/wp\/v2\/categories?post=17889"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tehrunclub.com\/en\/wp-json\/wp\/v2\/tags?post=17889"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}