{"id":19894,"date":"2026-08-11T09:28:35","date_gmt":"2026-08-11T05:58:35","guid":{"rendered":"https:\/\/tehrunclub.com\/?p=19894"},"modified":"2026-08-11T09:41:49","modified_gmt":"2026-08-11T06:11:49","slug":"%da%af%d8%b1%d9%81%d8%aa%da%af%db%8c-%d8%b3%d8%a7%d9%82-%d9%be%d8%a7-%d9%87%d9%85%db%8c%d8%b4%d9%87-%d8%a8%d8%a7-%da%a9%d8%b4%d8%b4-%d8%a8%db%8c%d8%b4%d8%aa%d8%b1-%d8%a8%d9%87%d8%aa%d8%b1-%d9%86%d9%85","status":"publish","type":"post","link":"https:\/\/tehrunclub.com\/en\/%da%af%d8%b1%d9%81%d8%aa%da%af%db%8c-%d8%b3%d8%a7%d9%82-%d9%be%d8%a7-%d9%87%d9%85%db%8c%d8%b4%d9%87-%d8%a8%d8%a7-%da%a9%d8%b4%d8%b4-%d8%a8%db%8c%d8%b4%d8%aa%d8%b1-%d8%a8%d9%87%d8%aa%d8%b1-%d9%86%d9%85\/","title":{"rendered":"\u06af\u0631\u0641\u062a\u06af\u06cc \u0633\u0627\u0642 \u067e\u0627 \u0647\u0645\u06cc\u0634\u0647 \u0628\u0627 \u06a9\u0634\u0634 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647\u062a\u0631 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0639\u0644\u062a \u0631\u0627 \u067e\u06cc\u062f\u0627 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\u062a\u0631\u06a9\u06cc\u0628\u06cc \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u0646\u062f\u061b \u06cc\u0639\u0646\u06cc \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0641\u0642\u0637 \u06cc\u06a9 \u0639\u0636\u0644\u0647 \u0631\u0627 \u062c\u062f\u0627\u06af\u0627\u0646\u0647 \u062f\u0631\u06af\u06cc\u0631 \u0646\u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0628\u0644\u06a9\u0647 \u0647\u0645\u06a9\u0627\u0631\u06cc \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0631\u0627 \u0634\u0628\u06cc\u0647\u200c\u062a\u0631 \u0628\u0647 \u062f\u0648\u06cc\u062f\u0646 \u0645\u06cc\u200c\u0633\u0627\u0632\u0646\u062f. \u062f\u0627\u067e\u0644\u0631 \u0627\u063a\u0644\u0628 \u067e\u0644 \u0633\u0631\u06cc\u0646\u06cc \u062a\u06a9\u200c\u067e\u0627 \u0631\u0627 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0686\u0648\u0646 \u06a9\u0644 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0647 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0644\u06af\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u0686\u0647\u0627\u0631\u0633\u0631 \u0648 \u0633\u0627\u0642 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u0631\u0633\u0627\u0646\u062f.<\/p>\n<p><!-- tehrunclub-imagegen:single-leg-calf-raise --><\/p>\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"1536\" height=\"1024\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2026\/08\/single-leg-calf-raise.png\" class=\"aligncenter size-large wp-image-19898 lazyload\" alt=\"\u0627\u062c\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u0644\u0627 \u0622\u0648\u0631\u062f\u0646 \u067e\u0627\u0634\u0646\u0647 \u0631\u0648\u06cc \u06cc\u06a9 \u067e\u0627 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2026\/08\/single-leg-calf-raise.png 1536w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2026\/08\/single-leg-calf-raise-768x512.png 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2026\/08\/single-leg-calf-raise-18x12.png 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2026\/08\/single-leg-calf-raise-600x400.png 600w\" data-sizes=\"auto, (max-width: 1536px) 100vw, 1536px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1536px; --smush-placeholder-aspect-ratio: 1536\/1024;\" \/><figcaption>\u0628\u0627\u0644\u0627 \u0622\u0648\u0631\u062f\u0646 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u067e\u0627\u0634\u0646\u0647 \u0631\u0648\u06cc \u06cc\u06a9 \u067e\u0627\u060c \u06cc\u06a9\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u0633\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u0627\u0633\u062a.<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B9%D9%84%D8%AA_%D8%B9%D9%88%D8%B6_%DA%A9%D8%B1%D8%AF%D9%86_%DA%A9%D9%81%D8%B4\"><\/span>\u0639\u0644\u062a: \u0639\u0648\u0636 \u06a9\u0631\u062f\u0646 \u06a9\u0641\u0634<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0627\u06af\u0631 \u0627\u062e\u06cc\u0631\u0627\u064b \u0627\u0632 \u06a9\u0641\u0634 \u062f\u0648\u06cc\u062f\u0646 \u0628\u0627 \u062f\u0631\u0627\u067e \u0628\u0627\u0644\u0627 \u0628\u0647 \u06a9\u0641\u0634\u06cc \u0628\u0627 \u062f\u0631\u0627\u067e \u06a9\u0645 \u06cc\u0627 \u0635\u0641\u0631 \u062f\u0631\u0627\u067e \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u062f\u060c \u0647\u0645\u06cc\u0646 \u062a\u063a\u06cc\u06cc\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627\u0639\u062b \u0633\u0641\u062a\u06cc \u0633\u0627\u0642 \u0634\u0648\u062f. \u0645\u0627\u0633\u06a9\u06cc \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f: \u00ab\u062d\u0627\u0644\u0627 \u0628\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0632 \u0645\u0633\u06cc\u0631 \u062a\u0627\u0646\u062f\u0648\u0646 \u0622\u0634\u06cc\u0644 \u0648 \u0633\u0627\u0642 \u0639\u0628\u0648\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0633\u0627\u0642 \u0628\u0627\u06cc\u062f \u0633\u062e\u062a\u200c\u062a\u0631 \u06a9\u0627\u0631 \u06a9\u0646\u062f\u060c \u0686\u0648\u0646 \u062f\u0631 \u0645\u0648\u0642\u0639\u06cc\u062a \u06a9\u0634\u06cc\u062f\u0647\u200c\u062a\u0631\u06cc \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f.\u00bb<\/p>\n<p>\u062f\u0631\u0627\u067e \u06a9\u0641\u0634 \u0628\u0647 \u0627\u062e\u062a\u0644\u0627\u0641 \u0627\u0631\u062a\u0641\u0627\u0639 \u067e\u0627\u0634\u0646\u0647 \u0648 \u067e\u0646\u062c\u0647 \u0627\u0634\u0627\u0631\u0647 \u062f\u0627\u0631\u062f. \u0648\u0642\u062a\u06cc \u0627\u06cc\u0646 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\u0632\u0645\u0627\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f.<\/p>\n<p>\u062f\u0627\u067e\u0644\u0631 \u0627\u0634\u0627\u0631\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u0645\u0633\u06cc\u0631 \u0628\u0631\u0639\u06a9\u0633 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0634\u06a9\u0644 \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u062f\u061b \u06cc\u0639\u0646\u06cc \u062a\u063a\u06cc\u06cc\u0631 \u0627\u0632 \u06a9\u0641\u0634 \u06a9\u0645\u200c\u062f\u0631\u0627\u067e \u0628\u0647 \u06a9\u0641\u0634 \u067e\u0631\u062f\u0631\u0627\u067e. \u0627\u0648 \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f: \u00ab\u0633\u0627\u0642 \u0634\u0645\u0627 \u062f\u0631 \u0645\u0648\u0642\u0639\u06cc\u062a \u06a9\u0648\u062a\u0627\u0647\u200c\u062a\u0631\u06cc \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0686\u0648\u0646 \u067e\u0627\u0634\u0646\u0647 \u0628\u0627\u0644\u0627 \u0622\u0645\u062f\u0647 \u0627\u0633\u062a \u0648 \u06af\u0627\u0647\u06cc \u0647\u0645\u06cc\u0646 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0628\u062f\u0646 \u0628\u06af\u0648\u06cc\u062f: \u062e\u0628\u060c \u0641\u0642\u0637 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0647\u0645\u06cc\u0646 \u0645\u0648\u0642\u0639\u06cc\u062a \u06a9\u0627\u0631 \u06a9\u0646\u0645.\u00bb \u062f\u0631 \u0627\u062f\u0627\u0645\u0647\u060c \u0639\u0636\u0644\u0647 \u06a9\u0648\u062a\u0627\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0627\u06cc\u0646 \u06a9\u0648\u062a\u0627\u0647\u200c\u0634\u062f\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062d\u0633 \u0633\u0641\u062a\u06cc \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u062f.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B1%D8%A7%D9%87%E2%80%8C%D8%AD%D9%84-3\"><\/span>\u0631\u0627\u0647\u200c\u062d\u0644<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0628\u0639\u062f \u0627\u0632 \u0639\u0648\u0636 \u06a9\u0631\u062f\u0646 \u06a9\u0641\u0634\u060c \u062d\u062c\u0645 \u062f\u0648\u06cc\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0645\u062f\u062a \u062f\u0648 \u0647\u0641\u062a\u0647 \u0646\u0635\u0641 \u06a9\u0646\u06cc\u062f. \u0627\u06af\u0631 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u062f\u062a \u062d\u0633 \u062e\u0648\u0628\u06cc \u062f\u0627\u0634\u062a\u06cc\u062f \u0648 \u0633\u0627\u0642\u200c\u0647\u0627 \u0648\u0627\u06a9\u0646\u0634 \u0645\u0646\u0641\u06cc \u0646\u0634\u0627\u0646 \u0646\u062f\u0627\u062f\u0646\u062f\u060c \u0628\u0647\u200c\u062a\u062f\u0631\u06cc\u062c \u0645\u0633\u06cc\u0631 \u0628\u0631\u06af\u0634\u062a \u0628\u0647 \u06a9\u06cc\u0644\u0648\u0645\u062a\u0631 \u0647\u0641\u062a\u06af\u06cc \u0645\u0639\u0645\u0648\u0644\u062a\u0627\u0646 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f.<\/p>\n<p>\u0631\u0627\u0647 \u062f\u06cc\u06af\u0631 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u06a9\u0641\u0634 \u062c\u062f\u06cc\u062f \u0631\u0627 \u06a9\u0645\u200c\u06a9\u0645 \u0648\u0627\u0631\u062f \u0686\u0631\u062e\u0634 \u06a9\u0641\u0634\u200c\u0647\u0627\u06cc \u062f\u0648\u06cc\u062f\u0646 \u062e\u0648\u062f \u06a9\u0646\u06cc\u062f\u060c \u0646\u0647 \u0627\u06cc\u0646\u06a9\u0647 \u0627\u0632 \u0647\u0645\u0627\u0646 \u0627\u0628\u062a\u062f\u0627 \u0647\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627 \u0622\u0646 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0641\u0642\u0637 \u0647\u0641\u062a\u0647\u200c\u0627\u06cc \u06cc\u06a9 \u062f\u0648\u06cc\u062f\u0646 \u06a9\u0648\u062a\u0627\u0647\u200c\u062a\u0631 \u0631\u0627 \u0628\u0627 \u06a9\u0641\u0634 \u062c\u062f\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u0628\u0627 \u06af\u0630\u0634\u062a \u0632\u0645\u0627\u0646\u060c \u0633\u0647\u0645 \u0622\u0646 \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B9%D9%84%D8%AA_%D8%A7%D9%81%D8%B2%D8%A7%DB%8C%D8%B4_%DA%A9%D8%A7%D8%AF%D9%86%D8%B3\"><\/span>\u0639\u0644\u062a: \u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0627\u062f\u0646\u0633<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0627\u062f\u0646\u0633\u060c \u06cc\u0639\u0646\u06cc \u062a\u0639\u062f\u0627\u062f \u0642\u062f\u0645\u200c\u0647\u0627 \u062f\u0631 \u062f\u0642\u06cc\u0642\u0647\u060c \u0631\u0648\u0634\u06cc \u062b\u0627\u0628\u062a\u200c\u0634\u062f\u0647 \u0628\u0631\u0627\u06cc \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u06a9\u0627\u0631\u0627\u06cc\u06cc \u062f\u0648\u06cc\u062f\u0646 \u0648 \u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628 \u0646\u0627\u0634\u06cc \u0627\u0632 \u0628\u0631\u062f\u0627\u0634\u062a\u0646 \u0642\u062f\u0645\u200c\u0647\u0627\u06cc \u0628\u06cc\u0634\u200c\u0627\u0632\u062d\u062f \u0628\u0644\u0646\u062f \u06cc\u0627 overstriding \u0627\u0633\u062a. \u0627\u0645\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u0634\u062f\u06cc\u062f \u062f\u0631 \u0637\u0648\u0644 \u06af\u0627\u0645 \u0648 \u0633\u0631\u0639\u062a \u062c\u0627\u0628\u0647\u200c\u062c\u0627\u06cc\u06cc \u067e\u0627\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0633\u0641\u062a\u06cc \u0633\u0627\u0642 \u0631\u0627 \u062a\u062d\u0631\u06cc\u06a9 \u06a9\u0646\u062f.<\/p>\n<p>\u0645\u0627\u0633\u06a9\u06cc \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f: \u00ab\u0648\u0642\u062a\u06cc \u0637\u0648\u0644 \u06af\u0627\u0645 \u0631\u0627 \u06a9\u0648\u062a\u0627\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0648 \u06a9\u0627\u062f\u0646\u0633 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u06cc\u062f\u060c \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647 \u0633\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642 \u062c\u0627\u0628\u0647\u200c\u062c\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f.\u00bb \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u062d\u062a\u06cc \u062a\u063a\u06cc\u06cc\u0631\u06cc \u06a9\u0647 \u0627\u0632 \u0646\u0638\u0631 \u062a\u06a9\u0646\u06cc\u06a9 \u062f\u0648\u06cc\u062f\u0646 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a\u060c \u0627\u06af\u0631 \u0646\u0627\u06af\u0647\u0627\u0646\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0631\u0627\u06cc \u0633\u0627\u0642 \u0641\u0634\u0627\u0631\u0633\u0627\u0632 \u0628\u0627\u0634\u062f.<\/p>\n<p>\u0627\u0648 \u0627\u062f\u0627\u0645\u0647 \u0645\u06cc\u200c\u062f\u0647\u062f: \u00ab\u067e\u0633 \u0628\u0627\u0632 \u0647\u0645 \u0628\u0647 \u0646\u0648\u0639\u06cc \u062a\u063a\u06cc\u06cc\u0631 \u062a\u062f\u0631\u06cc\u062c\u06cc\u200c\u062a\u0631 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u0641\u0631\u0635\u062a \u0633\u0627\u0632\u06af\u0627\u0631\u06cc \u067e\u06cc\u062f\u0627 \u06a9\u0646\u0646\u062f.\u00bb \u0628\u062f\u0646 \u0628\u0627\u06cc\u062f \u06cc\u0627\u062f \u0628\u06af\u06cc\u0631\u062f \u0628\u0627 \u0631\u06cc\u062a\u0645 \u062c\u062f\u06cc\u062f \u062d\u0631\u06a9\u062a \u06a9\u0646\u062f\u060c \u0646\u0647 \u0627\u06cc\u0646\u06a9\u0647 \u06cc\u06a9\u200c\u0628\u0627\u0631\u0647 \u0645\u062c\u0628\u0648\u0631 \u0634\u0648\u062f \u0628\u0627 \u0627\u0644\u06af\u0648\u06cc \u06a9\u0627\u0645\u0644\u0627\u064b \u0645\u062a\u0641\u0627\u0648\u062a \u0628\u062f\u0648\u062f.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B1%D8%A7%D9%87%E2%80%8C%D8%AD%D9%84-4\"><\/span>\u0631\u0627\u0647\u200c\u062d\u0644<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0627\u06af\u0631\u0686\u0647 \u0639\u062f\u062f \u06f1\u06f8\u06f0 \u0627\u063a\u0644\u0628 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u06a9\u0627\u062f\u0646\u0633 \u00ab\u0628\u0647\u06cc\u0646\u0647\u00bb \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u0647\u200c\u0647\u0627 \u0645\u0637\u0631\u062d \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0647\u06cc\u0686 \u0639\u062f\u062f \u06a9\u0627\u0645\u0644\u0627\u064b \u0627\u06cc\u062f\u0647\u200c\u0622\u0644 \u0648 \u0648\u0627\u062d\u062f\u06cc \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0648\u062c\u0648\u062f \u0646\u062f\u0627\u0631\u062f. \u0627\u06af\u0631 \u06a9\u0627\u062f\u0646\u0633 \u0641\u0639\u0644\u06cc \u0634\u0645\u0627 \u0645\u062b\u0644\u0627\u064b \u06f1\u06f5\u06f0 \u0628\u0627\u0634\u062f\u060c \u067e\u0631\u06cc\u062f\u0646 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0628\u0647 \u06f1\u06f8\u06f0 \u062a\u063a\u06cc\u06cc\u0631\u06cc \u0628\u0633\u06cc\u0627\u0631 \u062a\u0647\u0627\u062c\u0645\u06cc \u0648 \u0634\u062f\u06cc\u062f \u0627\u0633\u062a.<\/p>\n<p>\u0647\u062f\u0641\u200c\u06af\u0630\u0627\u0631\u06cc \u0645\u0646\u0637\u0642\u06cc\u200c\u062a\u0631 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0647\u0631 \u0628\u0627\u0631 \u06a9\u0627\u062f\u0646\u0633 \u0631\u0627 \u0628\u06cc\u0634 \u0627\u0632 \u06f5 \u062a\u0627 \u06f1\u06f0 \u062f\u0631\u0635\u062f \u0627\u0641\u0632\u0627\u06cc\u0634 \u0646\u062f\u0647\u06cc\u062f. \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u06cc\u0646 \u062a\u063a\u06cc\u06cc\u0631\u060c \u062d\u062c\u0645 \u062f\u0648\u06cc\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0647\u0645 \u06a9\u0645\u062a\u0631 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0633\u0627\u0642 \u0648 \u0628\u0642\u06cc\u0647 \u0628\u0627\u0641\u062a\u200c\u0647\u0627 \u0641\u0631\u0635\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f \u0628\u0627 \u0631\u06cc\u062a\u0645 \u062c\u062f\u06cc\u062f \u062a\u0637\u0628\u06cc\u0642 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u0646\u062f.<\/p>\n<p>\u0645\u0627\u0633\u06a9\u06cc \u0628\u0631 \u0627\u0633\u0627\u0633 \u0622\u0646\u0686\u0647 \u062f\u0631 \u06a9\u0627\u0631 \u0628\u0627 \u062f\u0648\u0646\u062f\u0647\u200c\u0647\u0627 \u062f\u06cc\u062f\u0647 \u0627\u0633\u062a\u060c \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062f\u0631 \u0627\u0628\u062a\u062f\u0627 \u062d\u062c\u0645 \u06a9\u0644\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u06f5\u06f0 \u062f\u0631\u0635\u062f \u06a9\u0627\u0647\u0634 \u062f\u0647\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0647\u0631 \u0647\u0641\u062a\u0647 \u0622\u0646 \u0631\u0627 \u0628\u0647\u200c\u062a\u062f\u0631\u06cc\u062c \u06f1\u06f0 \u062a\u0627 \u06f2\u06f0 \u062f\u0631\u0635\u062f \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u0631\u0648\u06cc\u06a9\u0631\u062f \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0627\u0635\u0644\u0627\u062d \u062a\u06a9\u0646\u06cc\u06a9\u060c \u062e\u0648\u062f\u0634 \u0628\u0647 \u0645\u0646\u0628\u0639 \u062c\u062f\u06cc\u062f \u0641\u0634\u0627\u0631 \u0648 \u06af\u0631\u0641\u062a\u06af\u06cc \u062a\u0628\u062f\u06cc\u0644 \u0646\u0634\u0648\u062f.<\/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<h2><span class=\"ez-toc-section\" id=\"%D8%B9%D9%84%D8%AA_%D8%AE%D8%B4%DA%A9%DB%8C_%D8%B4%D8%B3%D8%AA_%D9%BE%D8%A7\"><\/span>\u0639\u0644\u062a: \u062e\u0634\u06a9\u06cc \u0634\u0633\u062a \u067e\u0627<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0628\u0644\u0647\u060c \u0647\u0645\u06cc\u0646 \u0627\u0646\u06af\u0634\u062a \u06a9\u0648\u0686\u06a9\u200c\u062a\u0631 \u0627\u0632 \u0622\u0646\u0686\u0647 \u0641\u06a9\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u062b\u0631 \u0628\u0632\u0631\u06af\u06cc \u0631\u0648\u06cc \u062f\u0648\u06cc\u062f\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f. \u0628\u0647 \u06af\u0641\u062a\u0647 \u062f\u0627\u067e\u0644\u0631\u060c \u062f\u0648\u0646\u062f\u0647\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0641\u0634\u0627\u0631 \u062f\u0627\u062f\u0646 \u0632\u0645\u06cc\u0646 \u0648 \u062c\u062f\u0627 \u0634\u062f\u0646 \u0627\u0632 \u0622\u0646 \u062f\u0631 \u0628\u062e\u0634 \u067e\u0627\u06cc\u0627\u0646\u06cc \u0641\u0627\u0632 \u0627\u062a\u06a9\u0627\u060c \u0628\u0647 \u062d\u062f\u0648\u062f \u06f6\u06f0 \u062f\u0631\u062c\u0647 \u0627\u06a9\u0633\u062a\u0646\u0634\u0646 \u0634\u0633\u062a \u067e\u0627 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f\u061b \u06cc\u0639\u0646\u06cc \u062d\u0631\u06a9\u062a\u06cc \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0634\u0633\u062a \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0648 \u0639\u0642\u0628\u060c \u0628\u0647 \u0637\u0631\u0641 \u0633\u0627\u0642\u060c \u0628\u0644\u0646\u062f \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p>\u062f\u0627\u067e\u0644\u0631 \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f: \u00ab\u0627\u06af\u0631 \u0627\u06cc\u0646 \u0627\u06a9\u0633\u062a\u0646\u0634\u0646 \u0634\u0633\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u0641\u0634\u0627\u0631 \u062f\u0627\u062f\u0646 \u0632\u0645\u06cc\u0646 \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u0645\u060c \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0639\u0636\u0644\u0627\u062a\u06cc \u06a9\u0647 \u0628\u0647 \u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0632\u0645\u06cc\u0646 \u0631\u0627 \u0647\u0644 \u0628\u062f\u0647\u06cc\u0645\u060c \u0627\u0632 \u062c\u0645\u0644\u0647 \u0633\u0627\u0642\u200c\u0647\u0627\u060c \u0628\u0627\u06cc\u062f \u0633\u062e\u062a\u200c\u062a\u0631 \u06a9\u0627\u0631 \u06a9\u0646\u0646\u062f.\u00bb \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u062d\u0631\u06a9\u062a\u06cc \u062f\u0631 \u0634\u0633\u062a \u067e\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0648\u06cc \u0633\u0627\u0642 \u0628\u06af\u0630\u0627\u0631\u062f \u0648 \u062e\u0648\u062f\u0634 \u0631\u0627 \u0628\u0647 \u0634\u06a9\u0644 \u06af\u0631\u0641\u062a\u06af\u06cc \u06cc\u0627 \u0633\u0641\u062a\u06cc \u0646\u0634\u0627\u0646 \u062f\u0647\u062f.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B1%D8%A7%D9%87%E2%80%8C%D8%AD%D9%84-5\"><\/span>\u0631\u0627\u0647\u200c\u062d\u0644<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u062d\u0631\u06a9 \u0634\u0633\u062a \u067e\u0627\u060c \u062f\u0627\u067e\u0644\u0631 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc\u06cc \u0631\u0627 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0631\u0627 \u0648\u0627\u062f\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0645\u0633\u062a\u0642\u0644 \u0627\u0632 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u06a9\u0627\u0631 \u06a9\u0646\u0646\u062f. \u0647\u062f\u0641 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0634\u0633\u062a \u0648 \u0686\u0647\u0627\u0631 \u0627\u0646\u06af\u0634\u062a \u062f\u06cc\u06af\u0631 \u0628\u062a\u0648\u0627\u0646\u0646\u062f \u062c\u062f\u0627\u06af\u0627\u0646\u0647 \u06a9\u0646\u062a\u0631\u0644 \u0634\u0648\u0646\u062f\u060c \u0686\u0648\u0646 \u0647\u0645\u06cc\u0646 \u06a9\u0646\u062a\u0631\u0644 \u062f\u0631 \u0645\u0631\u062d\u0644\u0647 \u0641\u0634\u0627\u0631 \u062f\u0627\u062f\u0646 \u0632\u0645\u06cc\u0646 \u0647\u0646\u06af\u0627\u0645 \u062f\u0648\u06cc\u062f\u0646 \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u062f.<\/p>\n<p>\u06cc\u06a9 \u0631\u0648\u0634 \u0633\u0627\u062f\u0647 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u067e\u0627\u0628\u0631\u0647\u0646\u0647 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u060c \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0631\u0627 \u0627\u0632 \u0647\u0645 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06cc\u06a9\u06cc\u200c\u062f\u0631\u0645\u06cc\u0627\u0646 \u0641\u0642\u0637 \u0634\u0633\u062a\u200c\u0647\u0627 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id=\"%D8%B9%D9%84%D8%AA_%D8%AA%D8%BA%DB%8C%DB%8C%D8%B1_%D8%B3%D8%B7%D8%AD_%D9%88_%D9%85%D8%B3%DB%8C%D8%B1_%D8%AF%D9%88%DB%8C%D8%AF%D9%86\"><\/span>\u0639\u0644\u062a: \u062a\u063a\u06cc\u06cc\u0631 \u0633\u0637\u062d \u0648 \u0645\u0633\u06cc\u0631 \u062f\u0648\u06cc\u062f\u0646<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u062a\u063a\u06cc\u06cc\u0631 \u0645\u0633\u06cc\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0646\u0648\u0639 \u062e\u0648\u0628\u06cc \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062f\u0648\u06cc\u062f\u0646 \u0628\u062f\u0647\u062f\u060c \u0627\u0645\u0627 \u0627\u06af\u0631 \u0633\u0637\u062d\u06cc \u06a9\u0647 \u0631\u0648\u06cc \u0622\u0646 \u0645\u06cc\u200c\u062f\u0648\u06cc\u062f \u0628\u0627 \u0622\u0646\u0686\u0647 \u0628\u062f\u0646 \u0628\u0647 \u0622\u0646 \u0639\u0627\u062f\u062a \u06a9\u0631\u062f\u0647 \u062a\u0641\u0627\u0648\u062a \u0632\u06cc\u0627\u062f\u06cc \u062f\u0627\u0634\u062a\u0647 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\u0639\u0628\u0627\u0631\u062a \u062f\u06cc\u06af\u0631\u060c \u0645\u0634\u06a9\u0644 \u0641\u0642\u0637 \u0633\u062e\u062a\u06cc \u0633\u0637\u062d \u0646\u06cc\u0633\u062a\u061b \u0646\u0627\u0647\u0645\u0648\u0627\u0631\u06cc \u0648 \u0646\u0627\u067e\u0627\u06cc\u062f\u0627\u0631\u06cc \u0645\u0633\u06cc\u0631 \u0647\u0645 \u0628\u0627\u0631 \u062a\u0627\u0632\u0647\u200c\u0627\u06cc \u0628\u0647 \u0628\u062f\u0646 \u0627\u0636\u0627\u0641\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<p>\u0627\u0648 \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u062f \u0627\u06af\u0631 \u0639\u0645\u062f\u062a\u0627\u064b \u0631\u0648\u06cc \u062c\u0627\u062f\u0647 \u062f\u0648\u06cc\u062f\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u06a9\u0648\u0686\u06a9 \u0627\u0637\u0631\u0627\u0641 \u0645\u0686\u060c \u0645\u062b\u0644 \u067e\u0631\u0648\u0646\u0626\u0627\u0644\u200c\u0647\u0627 \u0648 \u062a\u06cc\u0628\u06cc\u0627\u0644\u06cc\u0633 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\u0622\u0646 \u062f\u0631 \u0633\u0627\u0642 \u0627\u062d\u0633\u0627\u0633 \u0634\u0648\u062f.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B1%D8%A7%D9%87%E2%80%8C%D8%AD%D9%84-6\"><\/span>\u0631\u0627\u0647\u200c\u062d\u0644<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0645\u062b\u0644 \u0647\u0645\u0647 \u062a\u063a\u06cc\u06cc\u0631\u0647\u0627\u06cc \u062f\u06cc\u06af\u0631\u060c \u062a\u063a\u06cc\u06cc\u0631 \u0633\u0637\u062d \u062f\u0648\u06cc\u062f\u0646 \u0647\u0645 \u0628\u0627\u06cc\u062f \u062a\u062f\u0631\u06cc\u062c\u06cc \u0628\u0627\u0634\u062f. \u0647\u0646\u06af\u0627\u0645 \u0633\u0627\u0632\u06af\u0627\u0631 \u0634\u062f\u0646 \u0628\u0627 \u0645\u0633\u06cc\u0631 \u062c\u062f\u06cc\u062f\u060c \u062d\u062c\u0645 \u06a9\u0644\u06cc \u062f\u0648\u06cc\u062f\u0646 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u060c \u0645\u0686 \u0648 \u062a\u062b\u0628\u06cc\u062a\u200c\u06a9\u0646\u0646\u062f\u0647\u200c\u0647\u0627 \u0641\u0631\u0635\u062a \u062a\u0637\u0628\u06cc\u0642 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.<\/p>\n<p>\u0631\u0627\u0647 \u0634\u0631\u0648\u0639 \u0628\u0647\u062a\u0631 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0641\u0642\u0637 \u0647\u0641\u062a\u0647\u200c\u0627\u06cc \u06cc\u06a9 \u062f\u0648\u06cc\u062f\u0646 \u06a9\u0648\u062a\u0627\u0647\u200c\u062a\u0631 \u062f\u0631 \u0645\u0633\u06cc\u0631 \u062a\u0631\u06cc\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u0628\u0627 \u06af\u0630\u0634\u062a \u0632\u0645\u0627\u0646\u060c \u0645\u0642\u062f\u0627\u0631 \u0622\u0646 \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u06a9\u0646\u06cc\u062f. \u062f\u0627\u067e\u0644\u0631 \u0647\u0645\u0686\u0646\u06cc\u0646 \u062f\u0631 \u0647\u0631 \u062f\u0648\u0631\u0647 \u0627\u0646\u062a\u0642\u0627\u0644\u06cc\u060c \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0631\u0648\u0634 \u062f\u0648\u06cc\u062f\u0646\/\u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0631\u0627 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061b \u06cc\u0639\u0646\u06cc \u0628\u062e\u0634\u200c\u0647\u0627\u06cc\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u062f\u0648\u06cc\u062f \u0648 \u0628\u062e\u0634\u200c\u0647\u0627\u06cc\u06cc \u0631\u0627 \u0631\u0627\u0647 \u0628\u0631\u0648\u06cc\u062f \u062a\u0627 \u0628\u0627\u0631 \u062a\u062c\u0645\u0639\u06cc \u0631\u0648\u06cc \u0633\u0627\u0642 \u06a9\u0645\u062a\u0631 \u0634\u0648\u062f.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B9%D9%84%D8%AA_%D8%AA%D8%AD%D8%B1%DA%A9_%D8%B6%D8%B9%DB%8C%D9%81_%D9%85%D9%81%D8%B5%D9%84_%D8%B1%D8%A7%D9%86\"><\/span>\u0639\u0644\u062a: \u062a\u062d\u0631\u06a9 \u0636\u0639\u06cc\u0641 \u0645\u0641\u0635\u0644 \u0631\u0627\u0646<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u062f\u0631 \u0628\u0639\u0636\u06cc \u0645\u0648\u0627\u0631\u062f\u060c \u0633\u0641\u062a\u06cc \u0633\u0627\u0642 \u0628\u0627 \u0627\u06a9\u0633\u062a\u0646\u0634\u0646 \u0646\u0627\u06a9\u0627\u0641\u06cc \u0645\u0641\u0635\u0644 \u0631\u0627\u0646 \u0627\u0631\u062a\u0628\u0627\u0637 \u062f\u0627\u0631\u062f\u061b \u0645\u062d\u062f\u0648\u062f\u06cc\u062a\u06cc \u06a9\u0647 \u0631\u0648\u06cc \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0641\u0634\u0627\u0631 \u062f\u0627\u062f\u0646 \u0632\u0645\u06cc\u0646 \u0648 \u0628\u0631\u062f\u0646 \u067e\u0627 \u0628\u0647 \u067e\u0634\u062a \u0628\u062f\u0646 \u0627\u062b\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f. \u0648\u0642\u062a\u06cc \u0644\u06af\u0646 \u0648 \u0631\u0627\u0646 \u0646\u062a\u0648\u0627\u0646\u0646\u062f \u062f\u0627\u0645\u0646\u0647 \u0644\u0627\u0632\u0645 \u0631\u0627 \u0641\u0631\u0627\u0647\u0645 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\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u06cc\u0634\u200c\u0627\u0632\u062d\u062f \u06a9\u0627\u0631 \u06a9\u0646\u062f \u0648 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0633\u0641\u062a \u0648 \u06af\u0631\u0641\u062a\u0647 \u0634\u0648\u062f.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B1%D8%A7%D9%87%E2%80%8C%D8%AD%D9%84-7\"><\/span>\u0631\u0627\u0647\u200c\u062d\u0644<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u062f\u0627\u067e\u0644\u0631 \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0628\u0647\u062a\u0631 \u06a9\u0631\u062f\u0646 \u062a\u062d\u0631\u06a9 \u0645\u0641\u0635\u0644 \u0631\u0627\u0646 \u0641\u0642\u0637 \u0628\u0647 \u06a9\u0634\u0634 \u0645\u0631\u0628\u0648\u0637 \u0646\u06cc\u0633\u062a. \u0627\u0648 \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f: \u00ab\u062a\u0642\u0648\u06cc\u062a \u0647\u0645 \u062e\u06cc\u0644\u06cc \u0632\u06cc\u0627\u062f \u062f\u0631 \u0622\u0646 \u0646\u0642\u0634 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\u0647\u0645\u0627\u0646 \u062f\u0627\u0645\u0646\u0647\u200c\u0647\u0627.<\/p>\n<p>\u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u0647\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0628\u0627\u06cc\u062f \u062a\u062d\u0631\u06a9 \u0644\u06af\u0646 \u0648 \u0631\u0627\u0646 \u0631\u0627 \u0628\u0647\u062a\u0631 \u06a9\u0646\u0646\u062f\u060c \u062f\u0627\u067e\u0644\u0631 \u0627\u063a\u0644\u0628 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc\u06cc \u0645\u062b\u0644 \u0686\u0631\u062e\u0634 \u0644\u06af\u0646 \u0646\u0634\u0633\u062a\u0647 90-90 \u0648 controlled articular rotations \u06cc\u0627 CARS \u0631\u0627 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0628\u0647 \u0645\u0641\u0635\u0644 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u062f\u0631 \u062f\u0627\u0645\u0646\u0647\u200c\u0647\u0627\u06cc \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647\u200c\u062a\u0631 \u062d\u0631\u06a9\u062a \u06a9\u0646\u062f.<\/p>\n<p>\u0627\u0633\u062a\u067e\u200c\u0622\u067e \u062c\u0627\u0646\u0628\u06cc\u060c \u0644\u0627\u0646\u062c \u062c\u0627\u0646\u0628\u06cc \u0648 airplanes \u0647\u0645 \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a\u0646 \u0642\u062f\u0631\u062a \u0644\u06af\u0646 \u0648 \u0639\u0636\u0644\u0627\u062a \u0633\u0631\u06cc\u0646\u06cc \u06af\u0632\u06cc\u0646\u0647\u200c\u0647\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631 \u062e\u0648\u0628\u06cc \u0647\u0633\u062a\u0646\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0628\u0647 \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0647\u0646\u06af\u0627\u0645 \u062f\u0648\u06cc\u062f\u0646 \u0641\u0642\u0637 \u0628\u0647 \u0633\u0627\u0642 \u062a\u06a9\u06cc\u0647 \u0646\u06a9\u0646\u062f \u0648 \u0646\u06cc\u0631\u0648 \u0628\u06cc\u0646 \u0628\u062e\u0634\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0628\u0647\u062a\u0631 \u062a\u0642\u0633\u06cc\u0645 \u0634\u0648\u062f.<\/p>\n<p><!-- tehrunclub-imagegen:hip-mobility-90-90 --><\/p>\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"1536\" height=\"1024\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2026\/08\/hip-mobility-90-90.png\" class=\"aligncenter size-large wp-image-19899 lazyload\" alt=\"\u062f\u0648\u0646\u062f\u0647 \u062f\u0631 \u062d\u0627\u0644 \u0627\u062c\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0646\u0634\u0633\u062a\u0647 \u06f9\u06f0-\u06f9\u06f0 \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u062a\u062d\u0631\u06a9 \u0645\u0641\u0635\u0644 \u0631\u0627\u0646\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2026\/08\/hip-mobility-90-90.png 1536w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2026\/08\/hip-mobility-90-90-768x512.png 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2026\/08\/hip-mobility-90-90-18x12.png 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2026\/08\/hip-mobility-90-90-600x400.png 600w\" data-sizes=\"auto, (max-width: 1536px) 100vw, 1536px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1536px; --smush-placeholder-aspect-ratio: 1536\/1024;\" \/><figcaption>\u062a\u0645\u0631\u06cc\u0646 \u06f9\u06f0-\u06f9\u06f0 \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u062a\u062d\u0631\u06a9 \u0645\u0641\u0635\u0644 \u0631\u0627\u0646 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u062d\u0631\u06a9\u062a \u062f\u0631 \u062f\u0627\u0645\u0646\u0647\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/figcaption><\/figure>\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>\u0627\u06af\u0631 \u0633\u0627\u0642\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u0645\u062f\u0627\u0645 \u0633\u0641\u062a \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u060c \u067e\u0627\u0633\u062e \u0647\u0645\u06cc\u0634\u0647 \u06a9\u0634\u0634 \u0628\u06cc\u0634\u062a\u0631 \u0646\u06cc\u0633\u062a. \u06af\u0627\u0647\u06cc \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0628\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u06a9\u0645\u200c\u06a9\u0645 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f\u060c \u06a9\u0641\u0634 \u062c\u062f\u06cc\u062f \u0631\u0627 \u062a\u062f\u0631\u06cc\u062c\u06cc \u0648\u0627\u0631\u062f \u0628\u0631\u0646\u0627\u0645\u0647 \u06a9\u0646\u06cc\u062f\u060c \u06a9\u0627\u062f\u0646\u0633 \u0631\u0627 \u0628\u0627 \u0627\u062d\u062a\u06cc\u0627\u0637 \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0647\u06cc\u062f\u060c \u0642\u062f\u0631\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0631\u0627 \u0628\u0633\u0627\u0632\u06cc\u062f \u0648 \u0628\u0647 \u062a\u062d\u0631\u06a9 \u0634\u0633\u062a \u067e\u0627 \u0648 \u0645\u0641\u0635\u0644 \u0631\u0627\u0646 \u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f. \u0627\u06af\u0631 \u062f\u0631\u062f \u0634\u062f\u06cc\u062f\u060c \u0645\u0627\u0646\u062f\u06af\u0627\u0631 \u06cc\u0627 \u0631\u0648 \u0628\u0647 \u0628\u062f\u062a\u0631 \u0634\u062f\u0646 \u0627\u0633\u062a\u060c \u0627\u0631\u0632\u06cc\u0627\u0628\u06cc \u062a\u062e\u0635\u0635\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u0639\u0644\u062a \u062f\u0642\u06cc\u0642\u200c\u062a\u0631 \u0645\u0634\u062e\u0635 \u0634\u0648\u062f.<\/p>\n<p>Cr: <a href=\"https:\/\/www.runnersworld.com\/health-injuries\/a73236879\/causes-of-tight-calves\/\" target=\"_blank\" rel=\"nofollow noopener\">Runner&#039;s World<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>\u0648\u0642\u062a\u06cc \u0633\u0627\u0642 \u067e\u0627 \u0646\u0627\u06af\u0647\u0627\u0646 \u0633\u0641\u062a \u0648 \u0645\u0646\u0642\u0628\u0636 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0648\u0627\u06a9\u0646\u0634 \u0627\u0648\u0644 \u062e\u06cc\u0644\u06cc \u0627\u0632 \u062f\u0648\u0646\u062f\u0647\u200c\u0647\u0627 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0633\u0631\u0627\u063a \u0645\u0627\u0633\u0627\u0698\u06af\u0627\u0646 \u0628\u0631\u0648\u0646\u062f\u060c \u067e\u0646\u062c\u0647 \u067e\u0627 \u0631\u0627 \u0631\u0648\u06cc \u062c\u062f\u0648\u0644 \u062e\u06cc\u0627\u0628\u0627\u0646 \u0628\u06af\u0630\u0627\u0631\u0646\u062f \u0648 \u06a9\u0634\u0634 \u0639\u0645\u06cc\u0642 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f\u060c \u0627\u0632 \u0628\u0648\u062a\u200c\u0647\u0627\u06cc \u0641\u0634\u0627\u0631\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u0646\u062f \u06cc\u0627 \u0628\u0627 \u0641\u0648\u0645\u200c\u0631\u0648\u0644\u0631 \u0639\u0636\u0644\u0647 \u0631\u0627 \u0622\u0631\u0627\u0645 \u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u0631\u0648\u0634\u200c\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u062f\u0631 \u06a9\u0648\u062a\u0627\u0647\u200c\u0645\u062f\u062a \u062d\u0633 \u062e\u0634\u06a9\u06cc \u0648 \u06af\u0631\u0641\u062a\u06af\u06cc \u0631\u0627 \u06a9\u0645\u062a\u0631 \u06a9\u0646\u0646\u062f\u060c [&hellip;]<\/p>\n","protected":false},"author":13812,"featured_media":19887,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[42],"tags":[1922,2323,2324],"class_list":["post-19894","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-42","tag-1922","tag-2323","tag-2324","_wholesalex wsx-wholesalex-product"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u06af\u0631\u0641\u062a\u06af\u06cc \u0633\u0627\u0642 \u067e\u0627 \u0647\u0645\u06cc\u0634\u0647 \u0628\u0627 \u06a9\u0634\u0634 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647\u062a\u0631 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0639\u0644\u062a \u0631\u0627 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u06cc\u062f | \u062a\u0647\u0631\u0627\u0646 \u06a9\u0644\u0627\u0628<\/title>\n<meta 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