Page 9 - (کیهان لندن - سال سى و سوم ـ شماره ۲۳ (دوره جديد

‫ﺑﺪﻭﻥ ﺷﻤﺎﺭﺓ ﺻﻔﺤﻪ ‪ -‬ﺷﻤﺎﺭﻩ ‪23‬‬

‫ﺟﻤﻌﻪ ‪ 28‬ﺍﻭﺕ ﺗﺎ ﭘﻨﺠﺸﻨﺒﻪ ‪ 3‬ﺳﭙﺘﺎﻣﺒﺮ ‪2015‬‬ ‫دروز‬

‫ﻣﺮﺩﺍﻥ ﺷﺎﺧﺺ‬

‫ﺳﺮﻭﺵ ﺳﺮﻭﺷﻴﺎﻥ‬

‫ﺳﺮﻭﺵ ﺳﺮﻭﺷﻴﺎﻥ ﺍﺳﺘﺎﺩ‬
‫ﺑﺮﺟﺴﺘﻪ ﺍﻳﺮﺍﻧﻰ‪-‬ﺁﻣﺮﻳﻜﺎﻳﻰ ﺩﺭ‬
‫ﺯﻣﻴﻨﻪ ﺳﺎﺯﻩ ﻭ ﻣﺤﻴﻂ ﺯﻳﺴﺖ ﺩﺭ‬
‫ﺩﺍﻧﺸﮕﺎﻩ ﻛﺎﻟﻴﻔﺮﻧﻴﺎ‪-‬ﺍﺭﻭﺍﻳﻦ ﺍﺳﺖ‪.‬‬
‫ﻭﻯ ﺩﺭ ﺣﺎﻝ ﺣﺎﺿﺮ ﻣﺪﻳﺮ ﻣﺮﻛﺰ‬
‫‪Hydrometeorology and‬‬

‫‪ Remote Sensing‬ﺩﺭ ﺍﻳﻦ‬

‫ﺩﺍﻧﺸﮕﺎﻩ ﺍﺳﺖ‪.‬ﻭﻯ ﺩﺭ ﺳﺎﻝ ‪1948‬‬

‫ﺩﺭ ﻛﺮﻣﺎﻥ ﻣﺘﻮﻟﺪ ﺷﺪﻩ ﺍﺳﺖ ﻭ‬

‫ﻋﻀﻮ ﻣﻮﺳﺴﺎﺕ ﻣﻬﻢ ﻭ ﻣﻌﺘﺒﺮﻯ‬

‫ﻫﻤﭽﻮﻥ »ﺁﻛﺎﺩﻣﻰ ﻣﻠﻰ ﻣﻬﻨﺪﺳﻰ«‬ ‫ﺍﻣﺮﻭﺯ ﻧﻪ ﺁﻏﺎﺯ ﻭ ﻧﻪ ﺍﻧﺠﺎﻡ ﺟﻬﺎﻥ ﺍﺳﺖ‬
‫)‪Memorial Lectureship National Academy of‬‬ ‫ﺍﻯ ﺑﺲ ﻏﻢ ﻭ ﺷﺎﺩﻯ‪ ،‬ﻛﻪ ﭘﺲ ﭘﺮﺩﻩ ﻧﻬﺎﻥ ﺍﺳﺖ‬
‫‪ (Engineering‬ﻭ »ﺁﻛﺎﺩﻣﻰ ‪ award‬ﺭﺍ ﺍﺯ ﺟﺎﻣﻌﻪ ﺁﻣﺮﻳﻜﺎﻳﻰ‬

‫ﺑﻴﻦ ﺍﻟﻤﻠﻠﻰ ﻓﻀﺎﻧﻮﺭﺩﻯ« ﻫﻮﺍﺷﻨﺎﺳﺎﻥ ﻭ ﻳﻚ ﺳﺎﻝ ﺑﻌﺪ ﺍﺯ‬ ‫ﺑﺎ ﺯﺍﻧﻮ ﺩﺭﺩ‬ ‫ﮔﺮ ﻣﺮﺩ ﺭﻫﻰ ؛ ﻏﻢ ﻣﺨﻮﺭ ﺍﺯ ﺩﻭﺭﻯ ﻭ ﺩﻳﺮﻯ‬
‫)‪ International Academy‬ﻳﻮﻧﺴﻜﻮ ﺟﺎﻳﺰﻩ ‪Great Man-‬‬ ‫ﭼﻄﻮﺭﻯ ﺯﻧﺪﮔﻰ ﻛﻨﻴﻢ‬ ‫ﺩﺍﻧﻰ ﻛﻪ ﺭﺳﻴﺪﻥ ﻫﻨﺮ ﮔﺎﻡ ﺯﻣﺎﻥ ﺍﺳﺖ‬
‫‪ (of Astronautics‬ﺍﺳﺖ‪ .‬ﺍﻭ ‪made River Water Prize‬‬ ‫ﺗﻮ ﺭﻫﺮﻭ ﺩﻳﺮﻳﻨﻪ ﺳﺮﻣﻨﺰﻝ ﻋﺸﻘﻰ‬

‫ﻫﻤﭽﻨﻴﻦ ﺭﺋﻴﺲ »ﺑﺨﺶ ﺁﺯﻣﺎﻳﺶ ﺭﺍ ﺩﺭﻳﺎﻓﺖ ﻛﺮﺩ‪ .‬ﺩﻛﺘﺮ ﺳﺮﻭﺷﻴﺎﻥ‬ ‫ﻭﻗﺘﻰ ﺷﺨﺼﻰ ﺩﭼﺎﺭ ﺩﺭﺩ ﺯﺍﻧﻮ ﻣﻰ ﺷﻮﺩ ﺍﻭﻝ ﺩﻟﻴﻠﺶ ﺭﺍ ﭘﻴﺪﺍ‬ ‫ﺑﻨﮕﺮ ﻛﻪ ﺯ ﺧﻮﻥ ﺗﻮ ﺑﻪ ﻫﺮ ﮔﺎﻡ ﻧﺸﺎﻥ ﺍﺳﺖ‬
‫ﺟﻬﺎﻧﻰ ﭼﺮﺧﻪ ﺁﺏ ﻭ ﺍﻧﺮژﻯ« ﺩﺭ ﺳﺎﻝ ‪ 2010‬ﭼﻬﺎﺭﻣﻴﻦ ﺩﺭﻳﺎﻓﺖ‬ ‫ﻣﻰ ﻛﻨﺪ ﻛﻪ ﭼﻪ ﺍﻧﮕﻴﺰﻩ ﺍﻯ ﺑﺎﻋﺚ ﺯﺍﻧﻮ ﺩﺭﺩﺭﺵ ﺷﺪﻩ ﺍﺳﺖ ‪.‬ﺍﻳﻨﺠﺎ‬ ‫ﺁﺑﻰ ﻛﻪ ﺑﺮ ﺁﺳﻮﺩ ‪ ،‬ﺯﻣﻴﻨﺶ ﺑﺨﻮﺭﺩ ﺯﻭﺩ‬
‫»ﺑﺮﻧﺎﻣﻪ ﺟﻬﺎﻧﻰ ﺗﺤﻘﻴﻘﺎﺕ ﺁﺏ ﻛﻨﻨﺪﻩ »ﺟﺎﻳﺰﻩ ﺑﻴﻦ ﺍﻟﻤﻠﻠﻰ‬ ‫ﺗﻮﺻﻴﻪ ﻫﺎﻯ ﺩﻛﺘﺮ ﺟﻮﺯﻑ ﺑﻮﺳﻜﻮ‪ ،‬ﺟﺮﺍﺡ ﻣﺘﺨﺼﺺ ﺍﺭﺗﻮﭘﺪ ﺩﺭ ﭘﺰﺷﻜﻰ‬
‫ﺩﺭﻳﺎ ﺷﻮﺩ ﺁﻥ ﺭﻭﺩ ﻛﻪ ﭘﻴﻮﺳﺘﻪ ﺭﻭﺍﻥ ﺍﺳﺖ‬

‫ﺷﺎﻫﺰﺍﺩﻩ ﺳﻠﻄﺎﻥ ﺑﻦ ﻋﺒﺪﺍﻟﻌﺰﻳﺰ‬ ‫ﻭ ﻫﻮﺍﻳﻰ« ﺍﺳﺖ‪ .‬ﻭﻯ ﺩﺭ ﺳﺎﻝ‬ ‫ﻭﺭﺯﺷﻰ ﻭ ﻣﺮﺍﻗﺒﺖ ﺍﺯ ﺯﺍﻧﻮ ﺩﺭ ﺑﻴﻤﺎﺭﺳﺘﺎﻥ ﻣﺮﻛﺰ ﭘﺰﺷﻜﻰ ﻻﻧﮕﻮﻥ ﺩﺍﻧﺸﮕﺎﻩ‬ ‫ﻫﻮﺷﻨﮓ اﺑﺘﻬﺎج‬ ‫ﺍﺯ ﺭﻭﻯ ﺗﻮ ﺩﻝ ﻛﻨﺪﻧﻢ ﺁﻣﻮﺧﺖ ﺯﻣﺎﻧﻪ‬
‫ﺑﺮﺍﻯ ﺁﺏ« ﺷﺪ ﻭ ﺩﺭ ﻫﻤﺎﻥ ﺳﺎﻝ‬ ‫‪2005‬ﻣﺪﺍﻝ »ﺧﺪﻣﺎﺕ ﺑﺮﺟﺴﺘﻪ‬ ‫ﻧﻴﻮﻳﻮﺭﻙ ﺭﺍ ﺑﺮﺍﻯ ﺗﺎﻥ ﺑﺎﺯﮔﻮ ﻣﻰ ﻛﻨﻴﻢ‪ 95.‬ﺩﺭﺻﺪ ﺩﺭﺩ ﻫﺎﻯ ﺯﺍﻧﻮ ﻧﺎﺷﻰ ﺍﺯ‬ ‫ﺍﻳﻦﺩﻳﺪﻩﺍﺯﺍﻥﺭﻭﺳﺖﻛﻪﺧﻮﻧﺎﺑﻪﻓﺸﺎﻥﺍﺳﺖ‬
‫ﺑﻪ ﻋﻨﻮﺍﻥ ﺍﺳﺘﺎﺩ ﺍﻓﺘﺨﺎﺭﻯ ﺩﺍﻧﺸﮕﺎﻩ‬ ‫ﻋﻤﻮﻣﻰ ﻧﺎﺳﺎ« ‪ ،‬ﺩﺭ ﺳﺎﻝ ‪2006‬‬ ‫ﺁﺭﺗﺮﻭﺯ ﺍﺳﺖ ﻛﻪ ﺑﻪ ﺧﺎﻃﺮ ﭘﺎﺭﮔﻰ ﺩﺭ ﻣﻔﺎﺻﻞ ﺍﻳﺠﺎﺩ ﻣﻰ ﺷﻮﺩ‪ .‬ﺍﻧﻮﺍﻉ ﺩﻳﮕﺮ ﺩﺭﺩ‬
‫ﺟﺎﻳﺰﻩ ‪Robert E. Horton‬‬ ‫ﺯﺍﻧﻮ ﻣﺎﻧﻨﺪ ﺭﻭﻣﺎﺗﻴﺴﻢ ﻣﻔﺼﻠﻰ ﻛﻤﺘﺮ ﺷﺎﻳﻊ ﺍﺳﺖ‪.‬ﺁﺳﻴﺐ ﻫﺎﻯ ‪ ،ACL‬ﻣﻴﻨﻴﺴﻚ‪،‬‬ ‫ﺩﺭﺩﺍ ﻭ ﺩﺭﻳﻐﺎ ﻛﻪ ﺩﺭ ﺍﻳﻦ ﺑﺎﺯﻯ ﺧﻮﻧﻴﻦ‬
‫ﭘﻜﻦ ﺑﺮﮔﺰﻳﺪﻩ ﺷﺪ‪.‬‬ ‫ﻭ ﻳﺎ ﻟﻴﮕﺎﻣﻨﺖ ﺍﺯ ﺻﺪﻣﺎﺕ ﻭﺍﺭﺩ ﺑﻪ ﺯﺍﻧﻮ ﻫﺴﺘﻨﺪ‪.‬ﻓﺮﻕ ﻣﻬﻢ ﺁﺭﺗﺮﻭﺯ ﺑﺎ ﺳﺎﻳﺮ ﺩﺭﺩ ﻫﺎﻯ‬ ‫ﺑﺎﺯﻳﭽﻪ ﺍﻳﺎﻡ ﺩﻝ ﺁﺩﻣﻴﺎﻥ ﺍﺳﺖ‪...‬‬

‫ﺑﺮای اﯾﻨﮑﻪ رﺷﺪ ﻋﻀﻼﻧﯽ ﻣﺠﺪد داﺷﺘﻪ‬ ‫ﺯﺍﻧﻮ ﺍﻳﻨﺴﺖ ﻛﻪ ﻫﻴﭻ ﺯﺧﻢ ﻳﺎ ﺁﺳﻴﺒﻰ ﺑﻪ ﺁﻥ ﻣﺮﺑﻮﻁ ﻧﻴﺴﺖ‪ .‬ﻛﺴﻰ ﻛﻪ ﺩﭼﺎﺭ ﺁﺳﻴﺐ‬ ‫ﭼﺮا ﺑﻌﻀﯽ ﻫﺎ ﭼﻬﺎر ﯾﺎ ﭘﻨﺞ ﺑﺎر ازدواج‬
‫ﺑﺎﺷﯿﻢ‪ ،‬اﯾﻦ ﺷﯿﻮه ﻫﺎ ﻣﻔﯿﺪﻧﺪ‬ ‫‪ ACL‬ﻳﺎ ﻣﻴﻨﻴﺴﻚ ﺷﺪﻩ ﺍﺳﺖ‪ ،‬ﺩﻗﻴﻘﺎً ﻣﻰ ﺩﺍﻧﺪ ﻛﻪ ﭼﻪ ﺯﻣﺎﻧﻰ ﺍﻳﻦ ﺍﺗﻔﺎﻕ ﺍﻓﺘﺎﺩﻩ‬ ‫ﻣﯽ ﮐﻨﻨﺪ؟‬
‫ﺍﺳﺖ‪ .‬ﺍﻣﺎ ﻳﻚ ﻓﺮﺩ ﻣﺒﺘﻼ ﺑﻪ ﺁﺭﺗﺮﻭﺯ ﻳﻚ ﺩﺭﺩ ﻛﺴﻞ ﻛﻨﻨﺪﻩ ﻭ ﻫﻤﻴﺸﮕﻰ ﺩﺍﺭﺩ ﻛﻪ‬

‫ﺑﻪ ﻣﺮﻭﺭ ﺯﻣﺎﻥ ﺑﺪ ﺗﺮ ﻫﻢ ﻣﻰ ﺷﻮﺩ‪.‬ﻫﺮ ﻛﺲ ﻳﻚ ﺁﺳﺘﺎﻧﻪ ﺩﺭﺩ ﻣﺘﻔﺎﻭﺕ ﺩﺍﺭﺩ‪ .‬ﺍﮔﺮ‬
‫ﺻﺪﻣﻪ ﺍﻯ ﺑﻪ ﺯﺍﻧﻮ ﻳﺘﺎﻥ ﻭﺍﺭﺩ ﺷﺪﻩ ﻭ ﺍﺯ ﺩﺭﺩ ﺯﺍﻧﻮ ﺭﻧﺞ ﻣﻰ ﺑﺮﻳﺪ‪ ،‬ﺣﺘﻤﺎ ﺑﺎﻳﺪ‬

‫ﺧﻮﺩ ﺭﺍ ﺑﺎ ﺭﻛﻮﺩ ﻣﻮﺍﺟﻪ ﻛﻨﻴﺪ ﺯﻳﺮﺍ ﺑﺮﺍﻯ‬ ‫ﺑﺎﺷﻨﺪ‪ ،‬ﺍﻣﺎ ﺍﻳﻦ ﺷﻴﻮﻩ ﺑﺮﺍﻯ ﺗﻤﺮﻳﻦ ﺑﺴﻴﺎﺭ‬ ‫ﺑﻪ ﭘﺰﺷﻚ ﻣﺮﺍﺟﻌﻪ ﻛﻨﻴﺪ‪ .‬ﺣﺘﺎ ﺍﮔﺮ ﺑﻌﺪ ﺍﺯ ﻣﺪﺗﻰ ﺩﺭﺩﺵ ﻛﻢ ﺷﺪ‪ ،‬ﺑﺎﻳﺪ‬
‫ﭼﻨﺪ ﻫﻔﺘﻪ ﻧﻴﺎﺯ ﺩﺍﺭﻳﺪ ﻛﻪ ﺷﺪﺕ ﺗﻤﺮﻳﻨﺎﺕ‬ ‫ﺗﺎﺛﻴﺮﮔﺬﺍﺭ ﻧﻴﺴﺖ‪ .‬ﺍﮔﺮ ﺷﻤﺎ ﺍﺯ ﺟﻤﻠﻪ‬
‫ﺧﻮﺩ ﺭﺍ ﺍﻓﺰﺍﻳﺶ ﺩﻫﻴﺪ ﻭ ﺑﻪ ﻣﻌﻨﺎﻯ ﻭﺍﻗﻌﻰ‬ ‫ﻛﺴﺎﻧﻰ ﻫﺴﺘﻴﺪ ﻛﻪ ﺣﺘﻰ ﺍﮔﺮ ﻭﺯﻥ ﺯﻳﺎﺩﻯ‬ ‫ﺩﻭﺑﺎﺭﻩ ﺁﺯﻣﺎﻳﺶ ﺩﻫﻴﺪ؛ ﭼﺮﺍ ﻛﻪ ﻣﻤﻜﻦ ﺍﺳﺖ ﻣﺸﻜﻠﻰ ﺩﺭ ﺩﺍﺧﻞ‬
‫ﺑﻪ ﻋﺒﺎﺭﺕ ﺷﻮﻙ ﻣﺎﻫﻴﭽﻪ ﻫﺎﻯ ﺧﻮﺩ‬ ‫ﺍﺯ ﺩﺳﺖ ﺩﺍﺩﻩ ﺑﺎﺷﻴﺪ ﺧﻴﻠﻰ ﺯﻭﺩ ﺍﻓﺰﺍﻳﺶ‬
‫ﭘﺎﺳﺦ ﺩﻫﻴﺪ‪ .‬ﺳﻌﻰ ﻛﻨﻴﺪ ﮔﺎﻫﻰ ﺭﻭﺵ‬ ‫ﻭﺯﻥ ﺑﺪﺳﺖ ﻣﻰ ﺁﻭﺭﺩﻳﺪ‪ ،‬ﭘﻴﺸﻨﻬﺎﺩ ﻣﻰ‬ ‫ﻣﻔﺼﻞ ﺍﻳﺠﺎﺩ ﺷﺪﻩ ﺑﺎﺷﺪ‪.‬ﺍﻟﺒﺘﻪ ﻛﻨﺘﺮﻝ ﻭﺯﻥ ﺑﺴﻴﺎﺭ ﻣﻬﻢ ﺍﺳﺖ‪.‬ﺑﺎﺯ ﻫﻢ ﻣﻰ ﺧﻮﺍﻫﻰ ﺍﺯﺩﻭﺍﺝ ﻛﻨﻰ؟!‬
‫ﻫﺎﻯ ”ﻓﺮﺍﺗﺮ ﺍﺯ ﻧﺎﺗﻮﺍﻧﻰ“ ﻣﺎﻧﻨﺪ ﺗﻜﺮﺍﺭ‬ ‫ﻛﻨﻢﺑﻪﺷﻤﺎﻛﻪﺳﻌﻰﻛﻨﻴﺪﻣﺮﺗﺒﺎﺳﺮﻋﺖ‬ ‫ﻫﻤﻴﻦ ﻃﻮﺭ ﺍﻧﺠﺎﻡ ﻭﺭﺯﺵ ﻫﺎﻳﻰ ﻛﻪ ﺑﺮﺍﻯ ﺗﺎﻥ ﻣﻔﻴﺪ ﺍﻧﺪﻛﻰ‬
‫ﺍﺟﺒﺎﺭﻯ‪ ،‬ﺭﻫﺎ ﻛﺮﺩﻥ ﺳﺖ ﻫﺎ‪ ،‬ﺍﺳﺘﺮﺍﺣﺖ‬ ‫ﺗﻤﺮﻳﻨﺎﺕ ﺧﻮﺩ ﺭﺍ ﺑﺎ ﻭﺯﻧﻪ ﻫﺎﻯ ﺑﺎﻻ ﻭ ﭘﺎﻳﻴﻦ‬ ‫ﻭ‬ ‫ﺷﻚ‬
‫ﺟﺰﺋﻰ ﻭ ﻳﺎ ﻣﻜﺚ ﺑﻴﻦ ﺗﻤﺮﻳﻨﺎﺕ ﺧﻮﺩ ﺭﺍ‬ ‫ﺗﻐﻴﻴﺮ ﺩﻫﻴﺪ‪ .‬ﻳﻜﻰ ﺍﺯ ﺑﻬﺘﺮﻳﻦ ﺷﻴﻮﻩ ﻫﺎ‬ ‫ﺍﻳﻦ‬ ‫ﺩﻭﺩﻟﻰ ﺩﺭ‬ ‫ﭘﺰﺷﻚ‬ ‫ﻛﻪ ﺩﺭ ﺍﻳﻦ ﻣﻮﺭﺩ ﺑﻬﺘﺮ ﺍﺳﺖ ﺑﺎ‬ ‫ﺑﺎﺷﺪ؛‬ ‫ﺍﺳﺖ‬ ‫ﻛﺴﻰ‬ ‫ﺟﺪﺍ ﺍﻓﺘﺎﺩﻩ ﺍﺯ ﻳﻚ ﺭﺍﺑﻄﻪ ﺯﻧﺎﺷﻮﻳﻰ‬ ‫ﺁﻳﺎ ﺩﺭ ﺣﺎﻝ ﻣﻼﻗﺎﺕ ﻓﺮﺩﻯ ﺗﺎﺯﻩ‬
‫ﺩﻭﺭ ﺑﺮﻳﺰﻳﺪ‪ .‬ﺑﻪ ﺟﺎﻯ ﺍﻳﻨﻜﻪ ﻫﻤﻴﺸﻪ ﺳﺖ‬ ‫ﺩﺳﺘﻴﺎﺑﻰ ﺑﻪ ﺭﺷﺪ ﻋﻀﻼﻧﻰ ﻣﺠﺪﺩ‬ ‫ﻣﻌﺎﻟﺞ ﺧﻮﺩ ﻣﺸﻮﺭﺕ ﻛﻨﻴﺪ‪.‬‬ ‫ﺑﺎ‬ ‫ﺧﻮﺍﻫﺪ‬ ‫ﻛﻪ ﻣﻰ‬ ‫ﻫﺴﺘﻨﺪ‪ .‬ﺗﺮﺱ ﺍﺯ ﺗﻨﻬﺎ ﺷﺪﻥ ﺍﮔﺮ‬ ‫ﻫﺴﺘﻴﺪ؟ ﻋﺎﺷﻖ ﺷﺪﻩ ﺍﻳﺪ؟ ﺁﻳﺎ ﺑﺮﺍﻯ‬
‫ﻫﺎﻯ ﻳﻜﺴﺎﻧﻰ ﺭﺍ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ‪ ،‬ﺑﺮﺧﻰ ﺍﺯ‬ ‫ﻛﺎﻫﺶ ﻣﻨﻔﻰ ﺗﺎ ‪ 4-5‬ﺛﺎﻧﻴﻪ‪ ،‬ﻛﻤﻰ ﻣﻜﺚ‬ ‫ﺑﺎﺭﻩ ﻭﺟﻮﺩ ﺩﺍﺭﺩ ﻛﻪ‬ ‫ﺩﻟﻴﻞ ﺍﺻﻠﻰ ﺑﺮﺍﻯ ﺍﺯﺩﻭﺍﺝ ﺑﺎﺷﺪ‪،‬‬ ‫ﺍﺯﺩﻭﺍﺟﻰ ﺩﻭﺑﺎﺭﻩ ﺁﻣﺎﺩﮔﻰ ﺩﺍﺭﻳﺪ؟‬
‫ﺿﻌﻒ ﻫﺎﻯ ﻋﻀﻼﺕ ﺧﻮﺩ ﺭﺍ ﺑﺎ ﺳﺖ ﻫﺎﻯ‬ ‫ﻭ ﺳﭙﺲ ﻭﺯﻧﻪ ﺑﺮﺩﺍﺭﻯ ﺩﺭ ﺣﺪ ﺗﻮﺍﻥ ﺍﺳﺖ‪.‬‬ ‫ﻋﺸﻖ ﺯﻧﺪﮔﻰ ﺭﺍ ﺑﺎ ﺷﻤﺎ‬ ‫ﻧﺘﻴﺠﻪ ﺁﻥ ﻗﻄﻌﺎ ﻣﻄﻠﻮﺏ ﻧﺨﻮﺍﻫﺪ‬ ‫ﺗﻤﺎﻳﻞ ﻭ ﻣﻴﻞ ﺑﻪ ﺍﺯﺩﻭﺍﺝ ﺑﺮﺍﻯ‬
‫ﻧﺨﺴﺘﻴﻦ ﻳﺎ ﺩﻭﻣﻴﻦ ﺳﺎﻝ ﺣﺮﻛﺎﺕ‬ ‫ﺑﻮﺩ‪ ،‬ﭼﺮﺍ ﻛﻪ ﻫﺮﺍﺱ ﺍﺯ ﺗﻨﻬﺎﻳﻰ ﺑﻌﺪ‬ ‫ﺷﻤﺎ ﭘﻴﭽﻴﺪﻩ ﻭ ﺳﺨﺖ ﻧﻴﺴﺖ؟‬
‫ﻓﻮﻕ ﺍﻟﻌﺎﺩﻩ‪ ،‬ﺳﺖ ﻫﺎﻯ ﺳﻪ ﺟﺎﻧﺒﻪ ﻭ ﻳﺎ‬ ‫‪ -4‬ﺗﻨﻮﻉ ﺩﺭ ﺗﻤﺮﻳﻨﺎﺕ ﻭﺭﺯﺷﻰ ﺧﻮﺩ‪:‬‬ ‫ﺁﻏﺎﺯ ﻛﻨﺪ‪.‬‬ ‫ﺍﺯ ﺍﺯﺩﻭﺍﺝ ﺗﻨﻬﺎﻳﻰ ﺭﺍ ﻋﻤﻴﻖ ﺗﺮ ﻣﻰ‬ ‫ﺍﮔﺮ ﺩﺭ ﭼﻨﻴﻦ ﺷﺮﺍﻳﻄﻰ ﻫﺴﺘﻴﺪ‪،‬‬
‫ﺣﺘﻰ ﺳﺖ ﻫﺎﻯ ﺯﻳﺎﺩ ﺁﺷﻜﺎﺭ ﻛﻨﻴﺪ‪.‬‬ ‫ﺍﻳﻦ ﻛﺎﺭ ﺑﺴﻴﺎﺭ ﺁﺳﺎﻥ ﺍﺳﺖ ﻛﻪ ﺷﻤﺎ‬ ‫ﻭﺭﺯﺷﻰ ﺑﺴﻴﺎﺭ ﺑﺎﻧﺸﺎﻁ‪ ،‬ﻭ ﺑﺮﺍﻯ ﺑﺴﻴﺎﺭﻯ‬ ‫ﻛﻨﺪ‪ .‬ﻳﻚ ﺭﺍﺑﻄﻪ ﺩﻭﺳﺖ ﺩﺧﺘﺮ ﻭ‬ ‫ﺑﺎﻳﺪ ﺑﺪﺍﻧﻴﺪ ﻋﺸﻖ ﻓﻘﻂ ﻳﻚ ﻋﺎﻣﻞ‬
‫‪ -7‬ﻛﺎﻫﺶ ﺷﺪﺕ ﺗﻤﺮﻳﻨﺎﺕ‪:‬‬ ‫ﺗﻤﺮﻳﻨﺎﺕ ﻳﻜﺴﺎﻧﻰ ﺭﺍ ﻣﺮﺗﺒﺎ ﺩﺭ ﺑﺮﻧﺎﻣﻪ‬ ‫ﭘﺴﺮﻯ ﻣﻰ ﺗﻮﺍﻧﺪ ﺷﻤﺎ ﺭﺍ ﺍﺯ ﺗﻨﻬﺎﻳﻰ‬ ‫ﺗﺤﺮﻳﻚ ﻛﻨﻨﺪﻩ ﻧﻴﺴﺖ ﺗﺎ ﺑﻪ ﻣﺤﺾ‬
‫ﺧﻮﺩ ﺑﻪ ﻛﺎﺭ ﺑﺒﺮﻳﺪ‪ ،‬ﻫﻤﺎﻧﻄﻮﺭ ﻛﻪ ﻣﺎ ﻫﻤﻪ‬ ‫ﺍﺯ ﻣﺎ ﻭﺭﺯﺷﻜﺎﺭﺍﻥ ﺑﺴﻴﺎﺭ ﻛﺎﺭ ﺳﺎﺯ ﻭ‬ ‫‪-3‬ﺟﺎﺫﺑﻪ ﺟﻨﺴﻰ‬ ‫ﺍﺣﺴﺎﺱ ﻛﺮﺩﻧﺶ ﺗﺼﻤﻴﻢ ﺑﻪ‬
‫ﺑﺪﻥ ﺍﻧﺴﺎﻥ ﺩﺍﺭﺍﻯ ﻗﺪﺭﺕ ﺑﺎﺯﻳﺎﺑﻰ‬ ‫ﻣﺨﻠﻮﻗﺎﺕﺩﺍﺭﺍﻯﻭﻳﮋﮔﻰﻋﺎﺩﺕﻫﺴﺘﻴﻢ‪.‬ﺍﻣﺎ‬ ‫ﺩﺭ ﺑﻴﺎﻭﺭﺩ‪ ،‬ﻧﻪ ﺍﺯﺩﻭﺍﺝ‪.‬‬ ‫ﺍﺯﺩﻭﺍﺝ ﺑﮕﻴﺮﻳﺪ‪ .‬ﺍﮔﺮ ﻋﺸﻖ ﺗﻨﻬﺎ‬
‫ﻣﺤﺪﻭﺩ ﺍﺳﺖ ﻭ ﺍﮔﺮ ﺑﻴﺶ ﺍﺯ ﺣﺪ ﺗﺤﺖ‬ ‫ﻭﻗﺘﻰ ﻛﻪ ﺍﻳﻦ ﻣﻮﺿﻮﻉ ﺑﻪ ﺗﻨﺎﺳﺐ ﺍﻧﺪﺍﻡ ﻣﻰ‬ ‫ﺗﺎﺛﻴﺮﮔﺬﺍﺭ ﻫﺴﺘﻨﺪ‪ .‬ﺑﺎ ﺍﻳﻦ ﺣﺎﻝ‪ ،‬ﺑﻪ ﻣﺤﺾ‬ ‫ﺷﻬﻮﺕ ﻋﺸﻖ ﻧﻴﺴﺖ ﻭ ﺑﻴﻦ ﺍﻳﻦ‬ ‫ﻋﺎﻣﻞ ﺍﺯﺩﻭﺍﺝ ﺑﺎﺷﺪ‪ ،‬ﭘﺲ ﻫﻤﻪ ﻣﺎ‬
‫ﺷﺮﺍﻳﻂ ﺳﺨﺖ ﺑﺮﺍﻯ ﻣﺪﺕ ﻃﻮﻻﻧﻰ ﻗﺮﺍﺭ‬ ‫ﺭﺳﺪ‪ ،‬ﺍﻳﻦ ﺷﻴﻮﻩ ﺍﻯ ﻣﻨﺎﺳﺐ ﺑﺮﺍﻯ ﺍﺩﺍﻣﻪ‬ ‫ﺍﻳﻨﻜﻪ ﺷﻤﺎ ﻭﺯﻧﻪ ﺑﺮﺩﺍﺭﻯ ﺭﺍ ﺍﺯ ﺣﺎﻟﺖ‬ ‫ﺩﻭ ﺗﻔﺎﻭﺕ ﺑﺴﻴﺎﺭ ﺍﺳﺖ‪ .‬ﺍﺯﺩﻭﺍﺝ‬ ‫‪-2‬ﻧﻴﺎﺯ ﻣﺎﻟﻰ‬ ‫ﻛﺴﺎﻧﻰ ﺭﺍ ﻣﻰ ﺷﻨﺎﺳﻴﻢ ﻛﻪ ﺑﺎﻳﺪ‬
‫ﺑﮕﻴﺮﺩ ﺩﺭ ﻭﺍﻗﻊ ﻣﻰ ﺗﻮﺍﻧﺪ ﺑﺴﻴﺎﺭ ﺳﺨﺖ‬ ‫ﻫﻴﭙﺮﺗﻮﻓﻰ )ﺑﺰﺭگ ﺷﺪﻥ ﻋﻀﻮﻯ ﺍﺯ ﺑﺪﻥ(‬ ‫ﺍﺑﺘﺪﺍﻳﻰ ﺍﻓﺰﺍﻳﺶ ﻣﻰ ﺩﻫﻴﺪ ﻭ ﺑﻪ ﻣﺘﻮﺳﻂ‬ ‫ﺑﺮﺍﻯ ﺩﺍﺷﺘﻦ ﺭﺍﺑﻄﻪ ﺟﻨﺴﻰ ﺑﺮ ﭘﺎﻳﻪ‬
‫ﻭ ﺯﻳﺎﺩ ﺗﻤﺮﻳﻦ ﻛﻨﺪ ﻭ ﺍﻳﺠﺎﺩ ﻫﺮ ﻣﺎﻫﻴﭽﻪ‬ ‫ﻧﻴﺴﺖ‪.‬ﺯﻣﺎﻧﻰﻛﻪﺳﻴﺴﺘﻢﻋﺼﺒﻰﻣﺮﻛﺰﻯ‬ ‫ﻣﻰ ﺭﺳﺎﻧﻴﺪ‪ ،‬ﻫﻤﻪ ﭼﻴﺰ ﻣﺜﻞ ﻗﺒﻞ ﭘﻴﺶ‬ ‫ﺍﺧﻼﻕ ﻭ ﻣﺬﻫﺐ ﺩﻟﻴﻞ ﻣﻮﺟﻬﻰ‬ ‫ﭼﻨﺪ ﺳﺎﻝ ﭘﻴﺶ ﻳﻚ ﺯﻥ ﻣﻄﻠﻘﻪ ﺑﺎ‬ ‫ﻫﻤﻴﻦ ﺍﻣﺮﻭﺯ ﺍﺯﺩﻭﺍﺝ ﻛﻨﻨﺪ‪.‬‬
‫ﺟﺪﻳﺪﻯ ﺭﺍ ﻣﺘﻮﻗﻒ ﻛﻨﺪ‪.‬ﺍﮔﺮ ﺍﻳﻦ ﻣﻮﺿﻮﻉ‬ ‫ﺷﻤﺎ ﺑﻴﺶ ﺍﺯ ﺣﺪ ﺑﺎ ﻳﻚ ﺣﺮﻛﺖ ﺁﺷﻨﺎ‬ ‫ﻧﻤﻰ ﺭﻭﺩ‪ .‬ﺑﺎ ﻭﺟﻮﺩ ﺗﻼﺵ ﺑﺴﻴﺎﺭ ﺷﻤﺎ ﺩﺭ‬ ‫ﺑﺮﺍﻯ ﺍﺯﺩﻭﺍﺝ ﻫﺎﻯ ﺑﺎ ﻋﺠﻠﻪ ﻭ‬ ‫ﺳﻪ ﭘﺴﺮ ﻗﺪ ﻭ ﻧﻴﻢ ﻗﺪ ﻫﻤﺴﺎﻳﻪ ﻣﻦ‬ ‫ﻭﻗﺘﻰ ﺗﺼﻤﻴﻢ ﻣﻰ ﮔﻴﺮﻳﺪ ﺑﺮﺍﻯ ﺑﺎﺭ‬
‫ﺩﺭ ﻣﻮﺭﺩ ﺷﻤﺎ ﺻﺪﻕ ﻣﻴﻜﻨﺪ‪ ،‬ﺳﻌﻰ ﻛﻨﻴﺪ‬ ‫ﻣﻰ ﺷﻮﺩ‪ ،‬ﺑﺎ ﻓﻴﺒﺮ ﻋﻀﻼﻧﻰ ﻛﻤﺘﺮﻯ ﺑﺮﺍﻯ‬ ‫ﺑﺎﺷﮕﺎﻩ‪ ،‬ﻣﺤﺪﻭﺩ ﻛﺮﺩﻥ ﺗﻤﺎﻡ ﺗﻤﺮﻳﻦ ﻫﺎﻯ‬ ‫ﺑﺪﻭﻥ ﺑﺮﺭﺳﻰ ﻧﻴﺴﺖ‪ .‬ﺟﺎﺫﺑﻪ‬ ‫ﺷﺪ‪ .‬ﻣﺎ ﺑﺎ ﻫﻢ ﺩﻭﺳﺖ ﺷﺪﻳﻢ ﻭ ﻳﻚ‬ ‫ﺩﻭﻡ ﻳﺎ ﺳﻮﻡ ﺍﺯﺩﻭﺍﺝ ﻛﻨﻴﺪ‪ ،‬ﺩﺭﻙ‬
‫ﺍﺯ ﺷﺪﺕ ﺳﻄﺢ ﺗﻤﺮﻳﻦ ﺧﻮﺩ ﺑﺮﺍﻯ ﻳﻚ ﻳﺎ‬ ‫ﺳﻮﺧﺖ ﻭ ﺳﺎﺯ ﺑﻪ ﻣﻨﻈﻮﺭ ﺩﮔﺮﮔﻮﻧﻰ ﻭﺯﻥ ﺍﺯ‬ ‫ﻣﻮﺭﺩ ﻋﻼﻗﻪ ﺧﻮﺩ‪ ،‬ﺑﻪ ﻧﻈﺮ ﻣﻰ ﺭﺳﺪ ﻫﻴﭻ‬ ‫ﺟﻨﺴﻰ ﺍﻓﺮﺍﺩ ﺍﺯ ﺩﻳﺪﻥ ﻋﻴﻮﺏ ﻭ‬ ‫ﺭﻭﺯ ﻃﻰ ﮔﻔﺘﮕﻮﻫﺎﻯ ﺩﻭﺳﺘﺎﻧﻪ ﺍﻯ ﻛﻪ‬ ‫ﺍﻧﮕﻴﺰﻩ ﻫﺎﻯ ﻭﺍﻗﻌﻰ ﺑﺮﺍﻯ ﺗﻤﺎﻳﻞ ﺑﻪ‬
‫ﺩﻭ ﻫﻔﺘﻪ ﻛﻢ ﻛﻨﻴﺪ ﺍﺯ ﻃﺮﻳﻖ ﺍﻳﻨﻜﻪ ﻫﺮ‬ ‫ﻧﻘﻄﻪ‪ A‬ﺑﻪ‪ B‬ﻣﻮﺍﺟﻪﻣﻰﺷﻮﺩ)ﻛﻪﻣﻨﺠﺮ‬ ‫ﭼﻴﺰﻯ ﺍﺗﻔﺎﻕ ﻧﻤﻰ ﺍﻓﺘﺪ‪ .‬ﺳﭙﺲ ﺑﺎ ﺍﻓﺰﺍﻳﺶ‬ ‫ﻧﻮﺍﻗﺺ ﻳﻜﺪﻳﮕﺮ ﺑﺎﺯ ﻣﻰ ﺩﺍﺭﺩ ﻭ‬ ‫ﺑﺎ ﻫﻢ ﺩﺍﺷﺘﻴﻢ‪ ،‬ﮔﻔﺖ‪„ :‬ﻣﻦ ﻧﻴﺎﺯ ﺩﺍﺭﻡ‬ ‫ﺍﺯﺩﻭﺍﺝ ﻛﻤﻚ ﻣﻰ ﻛﻨﺪ ﺗﺎ ﺩﺭ ﺍﺯﺩﻭﺍﺝ‬
‫ﺳﺖ ﺭﺍ ﺑﻪ ﻣﻨﻈﻮﺭ ﻧﺎﺗﻮﺍﻧﻰ ﻣﻄﻠﻖ ﺧﻮﺩ‬ ‫ﺑﻪﻛﺎﻫﺶﭘﺎﺳﺦﺁﻧﺎﺑﻮﻟﻴﻚﻣﻰﺷﻮﺩ(‪.‬ﺳﻌﻰ‬ ‫ﺯﻣﺎﻥ‪ ،‬ﻧﺎﺍﻣﻴﺪﻯ ﺩﺭ ﺷﻤﺎ ﺍﻳﺠﺎﺩ ﻣﻰ ﺷﻮﺩ‬ ‫ﺷﺨﺼﻴﺖ ﺷﺨﺺ ﻣﻘﺎﺑﻞ ﺭﺍ ﭘﺸﺖ‬ ‫ﻣﺮﺩﻯ ﺭﺍ ﺑﺮﺍﻯ ﺍﺯﺩﻭﺍﺝ ﭘﻴﺪﺍ ﻛﻨﻢ ﺗﺎ‬
‫ﺩﺭ ﻧﻈﺮ ﻧﮕﻴﺮﻳﺪ ﻭ ﺑﻴﺸﺘﺮ ﺑﺮ ﺭﻭﻯ ﺍﻳﺠﺎﺩ‬ ‫ﻛﻨﻴﺪ ﺗﻤﺮﻳﻨﺎﺕ ﺑﺴﻴﺎﺭﻯ ﺭﺍ ﺩﺭ ﺑﺮﻧﺎﻣﻪ ﺧﻮﺩ‬ ‫ﻛﻪ ﺷﻤﺎ ﻧﻤﻰ ﺗﻮﺍﻧﻴﺪ ﻭﺯﻥ ﺧﻮﺩ ﺭﺍ ﻛﻢ‬ ‫ﺟﺬﺍﺑﻴﺖ ﻫﺎﻳﻰ ﮔﺬﺭﺍ ﭘﻨﻬﺎﻥ ﻣﻰ‬ ‫ﺑﻪ ﭘﺮﺩﺍﺧﺖ ﻫﺰﻳﻨﻪ ﻫﺎﻯ ﺯﻧﺪﮔﻰ ﺍﻡ‬ ‫ﻣﺠﺪﺩ ﻣﻮﻓﻖ ﺗﺮ ﻋﻤﻞ ﻛﻨﻴﺪ‪.‬‬
‫ﭘﻤﭗ ﻋﻀﻼﻧﻰ ﺗﻤﺮﻛﺰ ﻛﻨﻴﺪ‪ .‬ﺍﻏﻠﺐ ﺍﻳﻦ‬ ‫ﺟﺎﻳﮕﺰﻳﻦﻛﻨﻴﺪﺗﺎﺑﻪﺁﻥﻋﺎﺩﺕﻧﻜﻨﻴﺪ‪.‬ﺍﻳﻦ‬ ‫ﻛﻨﺪ‪ .‬ﺍﺟﺎﺯﻩ ﺩﻫﻴﺪ ﺷﻬﻮﺕ ﻓﺮﻭﻛﺶ‬ ‫ﻛﻨﺪ‪ ”.‬ﻛﻤﺘﺮ ﺍﺯ ﭼﻬﺎﺭ ﻣﺎﻩ ﻫﻤﺴﺎﻳﻪ ﺍﻡ‬ ‫ﺗﻨﻬﺎ ﺭﺍﻩ ﺗﺸﺨﻴﺼﻰ ﻛﻪ ﻧﺸﺎﻥ ﻣﻰ‬
‫ﺍﺳﺘﺮﺍﺣﺖ ﻛﻮﺗﺎﻩ ﻧﺴﺒﺘﺎ ﺑﺎﺗﺮﻯ ﺑﺪﻥ ﺷﻤﺎ‬ ‫ﺑﻪ ﺧﻮﺩﻯ ﺧﻮﺩ ﻣﻰ ﺗﻮﺍﻧﺪ ﻳﻚ ﻣﺤﺮﻙ‬ ‫ﻛﻨﻴﺪ‪.‬‬ ‫ﻛﻨﺪ ﻭ ﻋﻴﻨﻚ ﻗﺮﻣﺰ ﺭﻧﮓ ﺧﻮﺩ ﺭﺍ‬ ‫ﺍﺯﺩﻭﺍﺝ ﻛﺮﺩ‪ ،‬ﺷﻐﻠﺶ ﺭﺍ ﺗﺮﻙ ﻛﺮﺩ‬ ‫ﺩﻫﺪ ﺍﺯﺩﻭﺍﺝ ﻣﻮﻓﻘﻰ ﺭﺍ ﺩﺭ ﭘﻴﺶ‬
‫ﺭﺍ ﺷﺎﺭژ ﻭ ﻧﻴﺮﻭﻯ ﺑﺪﻧﻰ ﺷﻤﺎ ﺭﺍ ﺗﺠﺪﻳﺪ‬ ‫ﺟﺪﻳﺪ ﻗﻮﻯ ﺑﺮﺍﻯ ﺭﺷﺪ ﻋﻀﻼﻧﻰ ﺑﺎﺷﺪ!‬ ‫ﭼﺮﺍﺍﻳﻦﺍﺗﻔﺎﻕﺭﺥﻣﻰﺩﻫﺪ؟ﺧﻮﺏ‪،‬ﺷﻤﺎ‬ ‫ﺍﺯ ﭼﺸﻢ ﺑﺮﺩﺍﺭﻳﺪ‪ ،‬ﻗﺒﻞ ﺍﺯ ﺍﻳﻨﻜﻪ‬ ‫ﻭ ﺗﺒﺪﻳﻞ ﺑﻪ ﺯﻥ ﺧﺎﻧﻪ ﺩﺍﺭﻯ ﺷﺪ ﻛﻪ‬ ‫ﺩﺍﺭﻳﺪ‪ ،‬ﭘﻴﺪﺍ ﻛﺮﺩﻥ ﺩﻻﻳﻞ ﻣﻨﻄﻘﻰ‬
‫ﺑﺎﻳﺪ ﺩﺭﻙ ﻛﻨﻴﺪ ﻛﻪ ﺑﺪﻥ ﺍﻧﺴﺎﻥ ﻣﺎﺷﻴﻨﻰ‬ ‫ﺯﻧﺪﮔﻰ ﺧﻮﺩ ﺭﺍ ﺑﺎ ﻛﺴﻰ ﺷﺮﻭﻉ‬ ‫ﺑﻪ ﺍﻣﻮﺭ ﻓﺮﺯﻧﺪﺍﻧﺶ ﺭﺳﻴﺪﮔﻰ ﻣﻰ‬ ‫ﻭ ﻗﺎﺑﻞ ﺗﺤﻠﻴﻞ ﺑﺮﺍﻯ ﺍﺯﺩﻭﺍﺝ ﻛﺮﺩﻥ‬
‫ﺧﻮﺍﻫﺪ ﻛﺮﺩ‪.‬‬ ‫ﻓﻮﻕ ﺍﻟﻌﺎﺩﻩ ﺳﺎﺯﮔﺎﺭ ﺍﺳﺖ ﻭ ﺩﺭ ﻧﺘﻴﺠﻪ‬ ‫ﻛﻨﻴﺪ ﻛﻪ ﻓﻘﻂ ﻗﺼﺪ ﺭﺍﺑﻄﻪ ﺟﻨﺴﻰ‬ ‫ﻛﻨﺪ‪.‬ﻧﻴﺎﺯ ﻣﺎﻟﻰ ﺑﺮﺍﻯ ﺍﻓﺮﺍﺩ ﺯﻳﺎﺩﻯ‬ ‫ﺍﺳﺖ‪ .‬ﺩﺭ ﺍﻳﻨﺠﺎ ﺑﻪ ﭼﻬﺎﺭ ﺍﺷﺘﺒﺎﻩ‬
‫ﺑﺮﺍﻯ ﭘﺎﺳﺦ ﺑﻪ ﻣﺤﺮﻛﺎﺕ ﻛﻪ ﺩﺭ ﻣﻌﺮﺽ‬ ‫ﺩﻟﻴﻞ ﺍﺻﻠﻰ ﺍﺯﺩﻭﺍﺝ ﺩﻭﺑﺎﺭﻩ ﺍﺳﺖ‪.‬‬ ‫ﻋﻤﺪﻩ ﺍﻓﺮﺍﺩ ﺩﺭ ﺍﺯﺩﻭﺍﺝ ﻫﺎﻯ ﻣﺠﺪﺩ‬
‫ﺯﻣﺎﻥ ﺍﺳﺖ ﻧﻬﺎﻳﺘﺎ ﻣﺘﻮﻗﻒ ﺧﻮﺍﻫﺪ ﺷﺪ‪.‬‬ ‫ﺑﺎ ﺍﻭ ﺩﺍﺷﺘﻪ ﺍﻳﺪ‪.‬‬ ‫ﺑﺨﺼﻮﺹ ﺑﺮﺍﻯ ﻣﺎﺩﺭﺍﻥ ﺟﻮﺍﻧﻰ ﻣﺜﻞ‬ ‫ﺍﺷﺎﺭﻩ ﻣﻰ ﻛﻨﻴﻢ‪ ،‬ﺍﺷﺘﺒﺎﻫﺎﺗﻰ ﻛﻪ‬
‫ﺩﺭ ﺍﻳﻦ ﻣﻘﺎﻟﻪ ﺑﺎ ‪ 8‬ﺭﻭﺵ ﺧﻮﺏ ﺑﺮﺍﻯ‬ ‫ﻫﻤﺴﺎﻳﻪ ﻣﻦ ﻛﻪ ﻣﺸﻜﻼﺕ ﺑﺴﻴﺎﺭﻯ‬ ‫ﺣﺘﻰ ﺑﺮﺧﻰ ﺗﺎ ﭘﻨﺞ ﻳﺎ ﺷﺶ ﺑﺎﺭ ﻫﻢ‬
‫‪-4‬ﻓﺸﺎﺭ ﻭ ﺍﺻﺮﺍﺭ ﺧﺎﻧﻮﺍﺩﻩ ﺩﺳﺘﻴﺎﺑﻰ ﺑﻪ ﺭﺷﺪ ﻋﻀﻼﻧﻰ ﻣﺠﺪﺩ ﺁﺷﻨﺎ‬ ‫ﺑﺮﺍﻯﻣﺮﺍﻗﺒﺖﻭﺳﺮﭘﺮﺳﺘﻰﻓﺮﺯﻧﺪﺍﻥ‬
‫ﺗﻜﺮﺍﺭﺵ ﻛﺮﺩﻩ ﺍﻧﺪ!‬
‫ﺧﻮﺍﻫﻴﺪﺷﺪ‪.:‬‬ ‫ﺩﺭﮔﻴﺮ ﺍﺯﺩﻭﺍﺟﻰ ﺗﻠﺦ ﻭ ﺷﻜﻨﻨﺪﻩ‬ ‫ﺧﻮﺩ ﺩﺍﺭﻧﺪ‪.‬‬
‫‪ -1‬ﺗﻨﻮﻉ ﺩﺭ ﺗﻤﺮﻳﻨﺎﺕ ﺗﻜﺮﺍﺭﻯ ﺧﻮﺩ‪:‬‬ ‫ﺑﻮﺩﻩ ﺍﻳﺪ ﻭ ﺧﺎﻧﻮﺍﺩﻩ ﻭ ﻧﺰﺩﻳﻜﺎﻥ‬ ‫ﻫﻤﺴﺎﻳﻪ ﺧﻮﺏ ﻣﻦ‪ ،‬ﻓﺮﺯﻧﺪ ﭼﻬﺎﺭﻡ‬ ‫‪ 4‬ﺩﻟﻴﻞ ﺑﺪ ﺑﺮﺍﻯ‬
‫ﺑﺨﺶ ﻭﺍﺣﺪ ﺣﺮﻛﺘﻰ ﻣﻨﺤﺼﺮ ﺑﻪ ﻓﺮﺩﻯ‬ ‫ﺳﻌﻰ ﺩﺍﺭﻧﺪ ﺗﺎ ﺷﻤﺎ ﺭﺍ ﺍﺯ ﺩﻧﻴﺎﻯ‬ ‫ﺧﻮﺩ ﺭﺍ ﺍﺯ ﺍﺯﺩﻭﺍﺝ ﺟﺪﻳﺪﺵ ﺑﻪ‬
‫ﺭﺍ ﺩﺭ ﺷﺮﺍﻳﻂ ﺧﺎﺻﻰ ﻗﺮﺍﺭ ﻣﻰ ﺩﻫﺪ ﻭ‬ ‫ﺗﻴﺮﻩ ﻭ ﺗﺎﺭﻯ ﻛﻪ ﺩﺭ ﺁﻥ ﺑﻪ ﺳﺮ ﻣﻰ‬ ‫ﺩﻧﻴﺎ ﺁﻭﺭﺩ ﻭ ﻃﻼﻕ ﮔﺮﻓﺖ‪ .‬ﺍﻳﻦ ﺯﻥ‬ ‫ﺍﺯﺩﻭﺍﺝ ﻣﺠﺪﺩ‬
‫ﻓﻴﺒﺮ ﻣﺎﻫﻴﭽﻪ ﻫﺎﻯ ﻣﺨﺘﻠﻒ ﺗﺤﺖ ﺗﺎﺛﻴﺮ‬ ‫ﺑﺮﻳﺪ‪ ،‬ﺑﻴﺮﻭﻥ ﺑﻴﺎﻭﺭﻧﺪ‪ .‬ﺁﻧﻬﺎ ﺩﻭﺳﺖ‬ ‫ﺍﻛﻨﻮﻥ ﺑﻴﺶ ﺍﺯ ﭘﻴﺶ ﺑﻪ ﺩﻧﺒﺎﻝ ﭘﻴﺪﺍ‬
‫ﻗﺮﺍﺭ ﻣﻰ ﮔﻴﺮﺩ ﺯﻣﺎﻧﻰ ﻛﻪ ﺷﻤﺎ ﺑﺎ ﺩﻭﺭﻩ‬ ‫ﺩﺍﺭﻧﺪ ﺗﺎ ﺷﻤﺎ ﺭﺍ ﺳﺮﺣﺎﻝ ﻭ ﺩﻭﺑﺎﺭﻩ‬ ‫ﻛﺮﺩﻥ ﺷﻮﻫﺮﻯ ﺍﺳﺖ ﻛﻪ ﻫﺰﻳﻨﻪ‬ ‫‪-1‬ﺗﻨﻬﺎﻳﻰ‬
‫ﻫﺎﻯ ﭘﺎﻳﻴﻦ )‪ ،(4-7‬ﻣﺘﻮﺳﻂ )‪،(8-11‬‬ ‫ﺩﺭ ﻳﻚ ﺭﺍﺑﻄﻪ ﺑﺒﻴﻨﻨﺪ‪ .‬ﺗﻌﺠﺐ‬ ‫ﻫﺎﻯ ﭼﻬﺎﺭ ﻓﺮﺯﻧﺪﺵ ﺭﺍ ﺗﻘﺒﻞ ﻛﻨﺪ‪.‬‬
‫ﺑﺎﻻ )‪ (12-15‬ﻭ ﻃﻴﻒ ﺗﻜﺮﺍﺭﻯ ﺑﺴﻴﺎﺭ ﺑﺎﻻ‬ ‫ﻧﻜﻨﻴﺪ ﺍﮔﺮ ﺁﻧﻬﺎ ﺍﺯ ﺑﺮﻭﺯ ﻧﺸﺎﻧﻪ‬ ‫ﺻﺮﻑ ﻧﻈﺮ ﺯﻥ ﻳﺎ ﻣﺮﺩﻥ ﺑﻮﺩﻥ‬ ‫ﺑﻌﻀﻰ ﺍﺯ ﺁﺩﻡ ﻫﺎ ﻧﻤﻰ ﺗﻮﺍﻧﻨﺪ ﺗﻨﻬﺎ‬
‫)‪(+16‬ﺗﻤﺮﻳﻦﻣﻰﻛﻨﻴﺪ‪.‬ﺑﻪﻣﻨﻈﻮﺭﺗﻐﻴﻴﺮ‬ ‫ﻫﺎﻯ ﺷﺮﻭﻉ ﻳﻚ ﺭﺍﺑﻄﻪ ﺩﻭﺑﺎﺭﻩ ﺩﺭ‬ ‫ﻫﺮﮔﺰ ﺑﺮﺍﻯ ﺗﺎﻣﻴﻦ ﺷﺪﻥ ﺯﻧﺪﮔﻰ‬ ‫ﺑﻤﺎﻧﻨﺪ‪ .‬ﺁﻧﻬﺎ ﺩﻭﺳﺖ ﻧﺪﺍﺭﻧﺪ ﺑﻪ‬
‫ﻣﻮﻗﻌﻴﺖ‪ ،‬ﺑﻬﺘﺮ ﺍﺳﺖ ﺩﺭ ﺑﺮﻧﺎﻣﻪ ﻫﺎﻯ‬ ‫ﺷﻤﺎ ﺣﺮﻑ ﻣﻰ ﺯﻧﻨﺪ‪ .‬ﺍﻣﺎ ﮔﺎﻩ ﺗﻨﻬﺎ‬ ‫ﺗﺎﻥ ﻳﺎ ﻛﺎﻫﺶ ﺍﺳﺘﺮﺱ ﻫﺎﻯ ﻣﺎﻟﻰ‬ ‫ﺗﻨﻬﺎﻳﻰ ﻣﻌﺎﺷﺮﺕ ﻛﻨﻨﺪ ﻭ ﻣﺠﺮﺩ‬
‫ﺗﻜﺮﺍﺭﻯ ﺧﻮﺩ ﺗﻨﻮﻉ ﺍﻳﺠﺎﺩ ﻛﻨﻴﺪ ﺑﻪ ﻭﻳﮋﻩ‪،‬‬ ‫ﺑﻮﺩﻥ‪ ،‬ﺑﺮﺍﻯ ﭘﻴﺪﺍ ﻛﺮﺩﻥ ﺭﺍﻩ ﻫﺎﻯ‬ ‫ﺧﻮﺩ ﺑﺎ ﻛﺴﻰ ﺍﺯﺩﻭﺍﺝ ﻧﻜﻨﻴﺪ‪ .‬ﺍﻳﻦ‬ ‫ﺑﺎﺷﻨﺪ‪ .‬ﺍﻳﻦ ﺁﺩﻡ ﻫﺎ ﺍﺣﺴﺎﺱ ﻛﺎﻣﻞ‬
‫ﻫﻨﮕﺎﻣﻰ ﻛﻪ ﺗﻤﺮﻳﻨﺎﺕ ﺗﻜﺮﺍﺭﻯ ﻳﻜﺴﺎﻧﻰ‬ ‫ﺧﻮﺷﺒﺨﺘﻰ ﻭ ﻳﺎﻓﺘﻦ ﺭﺍﺑﻄﻪ ﺍﻯ‬ ‫ﻳﻚ ﺣﺮﻛﺖ ﻧﺎﺷﺎﻳﺴﺖ ﻧﺴﺒﺖ ﺑﻪ‬ ‫ﺑﻮﺩﻥ ﻧﻤﻰ ﻛﻨﻨﺪ ﻭ ﻫﻤﻮﺍﺭﻩ ﺑﺨﺸﻰ‬
‫ﺭﺍ ﺑﺮﺍﻯ ﻃﻮﻻﻧﻰ ﻣﺪﺕ ﺍﻧﺠﺎﻡ ﻣﻰ ﺩﻫﻴﺪ‪.‬‬ ‫ﺳﺎﻟﻢ ﺿﺮﻭﺭﻯ ﺍﺳﺖ‪ ،‬ﭘﺲ ﺍﺟﺎﺯﻩ‬
‫ﻧﺪﻫﻴﺪ ﺩﻳﮕﺮﺍﻥ ﺑﺮﺍﻯ ﺯﻧﺪﮔﻰ ﺷﻤﺎ‬
‫‪ -2‬ﺗﻨﻮﻉ ﺩﺭ ﺯﻣﺎﻥ ﻫﺎﻯ ﺍﺳﺘﺮﺍﺣﺖ‬
‫ﺗﺼﻤﻴﻢ ﺑﮕﻴﺮﻧﺪ‪.‬‬
‫ﺧﻮﺩ‪:‬‬
‫ﺑﻪ ﻋﻨﻮﺍﻥ ﻣﺜﺎﻝ‪ ،‬ﺍﮔﺮ ﺑﻪ ﻃﻮﺭ ﻛﻠﻰ ﺑﻴﻦ‬

‫‪ 2‬ﻳﺎ ‪ 3‬ﺩﻗﻴﻘﻪ ﺑﻴﻦ ﻫﺮ ﺳﺖ ﺍﺳﺘﺮﺍﺣﺖ ‪-5‬ﺗﻨﻮﻉﺩﺭﺗﺮﺗﻴﺐﺗﻤﺮﻳﻨﺎﺕﺧﻮﺩ‪-8 :‬ﺑﺨﺶﻫﺎﻯﻣﺨﺘﻠﻒﺑﺪﻥﺧﻮﺩﺭﺍ‬

‫ﻣﻴﻜﺮﺩﻳﺪ‪ ،‬ﺳﻌﻰ ﻛﻨﻴﺪ ﺩﻭﺭﻩ ﻫﺎﻯ ﺍﮔﺮ ﺑﺎ ﺗﺠﻬﻴﺰﺍﺕ ﻣﺤﺪﻭﺩﻯ ﻛﺎﺭ ﻣﻰ ﺗﻐﻴﻴﺮﺩﻫﻴﺪ‪:‬‬

‫ﺍﺳﺘﺮﺍﺣﺖ ﺧﻮﺩ ﺭﺍ ﺑﻪ ﻳﻚ ﺩﻗﻴﻘﻪ ﻳﺎ ﻛﻤﺘﺮ ﻛﻨﻴﺪ ) ﻣﺜﻼ ﺩﺭ ﺧﺎﻧﻪ ﻳﺎ ﺳﺎﻟﻦ ﺁﭘﺎﺭﺗﻤﺎﻥ(‪ ،‬ﺁﻳﺎ ﺷﻤﺎ ﺗﺤﺖ ﺗﻌﻠﻴﻢ ﻗﻔﺴﻪ ﺳﻴﻨﻪ ﻭ‬

‫ﻛﺎﻫﺶ ﺩﻫﻴﺪ ﻭ ﭼﮕﻮﻧﮕﻰ ﺷﺪﺕ ﺑﻴﺸﺘﺮ ﺗﻐﻴﻴﺮ ﺣﺮﻛﺎﺕ ﻣﻤﻜﻦ ﺍﺳﺖ ﻣﻮﺭﺩ ﻧﻈﺮ ﻣﺎ ﭘﺸﺖ ﺑﺎﺯﻭ ﺑﺎﻫﻢ ﺑﺮﺍﻯ ﺳﺎﻝ ﻫﺎﻯ ﻃﻮﻻﻧﻰ‬

‫ﺣﺲ ﺗﻤﺮﻳﻨﻰ ﺧﻮﺩ ﺭﺍ ﺗﺠﺮﺑﻪ ﻛﻨﻴﺪ ﻭ ﻧﺒﺎﺷﺪ‪ .‬ﺑﻨﺎﺑﺮﺍﻳﻦ‪ ،‬ﺩﺭ ﺍﻳﻦ ﺣﺎﻟﺖ ﭘﻴﺸﻨﻬﺎﺩ ﺗﺎﻛﻨﻮﻥ ﺑﻮﺩﻩ ﺍﻳﺪ؟ ﺁﻳﺎ ﺷﻤﺎ ﻫﻤﻴﺸﻪ‬

‫ﭼﮕﻮﻧﮕﻰ ﺿﺮﺑﺎﻥ ﻗﻠﺐ ﺧﻮﺩ ﺭﺍ ﺑﺴﻨﺠﻴﺪ‪ .‬ﻣﻰﻛﻨﻢﻛﻪﺑﻪﺟﺎﻯﺁﻥﺗﺮﺗﻴﺐﺗﻤﺮﻳﻨﺎﺕ ﻣﺎﻫﻴﭽﻪ ﭼﻬﺎﺭ ﺳﺮ ﻭ ﺭﺍﻥ ﺭﺍ ﺩﺭ ﻳﻚ ﺭﻭﺯ‬

‫ﺑﻪ ﻋﺒﺎﺭﺕ ﺩﻳﮕﺮ‪ ،‬ﺍﮔﺮ ﻣﺎﻳﻞ ﻫﺴﺘﻴﺪ ﺍﺯ ﻳﻚ ﺧﻮﺩ ﺭﺍ ﺗﻐﻴﻴﺮ ﺩﻫﻴﺪ‪ .‬ﺑﻪ ﻋﻨﻮﺍﻥ ﻣﺜﺎﻝ‪ ،‬ﺍﮔﺮ ﻛﺎﺭ ﻣﻰ ﻛﻨﻴﺪ؟ ﮔﺎﻫﻰ ﺍﻭﻗﺎﺕ ﻫﻤﻪ ﺍﻳﻦ‬

‫ﺳﺖ ﺗﻤﺮﻳﻦ ﺑﻪ ﺳﺖ ﺩﻳﮕﺮ ﺳﺮﻳﻌﺎ ﺑﺮﻭﻳﺪ‪ ،‬ﻣﻌﻤﻮﻻ ﻗﻔﺴﻪ ﺳﻴﻨﻪ ﺭﺍ ﺑﺎ ﭘﺮﺱ ﺳﻴﻨﻪ‪ ،‬ﻫﺎ ﺑﺎﻋﺚ ﻣﻰ ﺷﻮﺩ ﻛﻪ ﺩﺳﺘﺎﻭﺭﺩ ﻫﺎﻯ‬

‫ﺳﭙﺲ ﺳﻌﻰ ﻛﻨﻴﺪ ﺁﻫﻨﮓ ﺣﺮﻛﺖ ﺧﻮﺩ ﭘﺮﺱ ﺷﻴﺐ ﺩﺍﺭ ﻛﺎﺭ ﻣﻰ ﻛﻨﻴﺪ‪ ،‬ﺷﻴﺐ ﺟﺪﻳﺪﻯ ﺭﺍ ﺑﺪﺳﺖ ﺁﻭﺭﻳﻢ ﻛﻪ ﺑﺮﺍﻯ‬

‫ﺭﺍ ﻛﺎﻫﺶ ﺩﻫﻴﺪ ﻭ ﺍﺯ ﻣﻴﺰﺍﻥ ﻭﺯﻥ ﺯﻳﺎﺩﻯ ﺩﺍﺭ ﻣﻴﺰﻧﻴﺪ ﺳﭙﺲ ﺑﺎﻻ ﻣﻰ ﺁﻳﻴﺪ )ﺑﻪ ﺗﻐﻴﻴﺮ ﺑﺨﺶ ﻫﺎﻯ ﻣﺨﺘﻠﻒ ﺑﺪﻥ ﺷﻤﺎ ﺍﺯ‬

‫ﻛﻪ ﺗﻮﺍﻧﺴﺘﻪ ﺍﻳﺪ ﻛﻢ ﻛﻨﻴﺪ‪ ،‬ﻟﺬﺕ ﺑﺒﺮﻳﺪ‪ .‬ﺍﻳﻦ ﺗﺮﺗﻴﺐ( ﺳﻌﻰ ﻛﻨﻴﺪ ﺑﺎ ﺑﺎﻻ ﺑﻮﺩﻥ ﻃﺮﻳﻖ ﺗﺮﻛﻴﺐ ﺳﺖ ﻫﺎﻯ ﻣﺨﺘﻠﻒ ﮔﺮﻭﻩ‬

‫ﺍﻳﻦ ﻣﻴﺘﻮﺍﻧﺪ ﺳﻴﺴﺘﻢ ﻋﺼﺒﻰ ﻣﺮﻛﺰﻯ‪ ،‬ﺻﻨﺪﻟﻰ ﭘﺮﺱ ﺷﺮﻭﻉ ﻛﻨﻴﺪ ﻭ ﺳﭙﺲ ﻫﺎﻯ ﻋﻀﻼﻧﻰ ﺩﺭ ﻫﺮ ﺭﻭﺯ ﺗﻤﺮﻳﻦ ﺍﺳﺖ‪.‬‬

‫ﻣﺎﻫﻴﭽﻪ ﻫﺎ ﻭ ﻫﻤﻪ ﻫﻮﺭﻣﻮﻥ ﻫﺎﻯ ﺷﻤﺎ ﺑﻪ ﭘﺮﺱ ﺷﻴﺐ ﺩﺍﺭ ﺗﻐﻴﻴﺮ ﺩﻫﻴﺪ ﻭ ﺩﺭ ﺩﺭ ﻭﺍﻗﻊ‪ ،‬ﭘﻴﺸﻨﻬﺎﺩ ﻣﻰ ﺷﻮﺩ ﻛﻪ ﺗﻤﺮﻳﻦ‬

‫ﺭﺍ ﺑﻪ ﺷﻴﻮﻩ ﺍﻯ ﻛﺎﻣﻼ ﺟﺪﻳﺪ ﺗﺤﺖ ﺗﺎﺛﻴﺮ ﻧﻬﺎﻳﺖ ﺷﻴﺐ ﺩﺍﺭ ﺑﺰﻧﻴﺪ‪ .‬ﺑﻪ ﺍﻳﻦ ﻃﺮﻳﻖ ﺑﺨﺶ ﻫﺎﻯ ﻣﺨﺘﻠﻒ ﺑﺪﻥ ﺧﻮﺩ ﺭﺍ ﻫﺮ‬

‫ﺑﺪﻥ ﻭ ﻣﻐﺰ ﺷﻤﺎ ﺁﻥ ﺭﺍ ﻣﺎﻧﻨﺪ ﻳﻚ ﺗﻤﺮﻳﻦ ﻫﺸﺖ ﻫﻔﺘﻪ ﻳﺎ ﺑﻴﺸﺘﺮ ﺗﻐﻴﻴﺮ ﺩﻫﻴﺪ ﻭ‬ ‫ﻗﺮﺍﺭ ﺩﻫﺪ!‬

‫‪-3‬ﺗﻨﻮﻉﺩﺭﺯﻣﺎﻥﺗﻤﺮﻳﻨﺎﺕﺗﻜﺮﺍﺭﻯ ﻛﺎﻣﻼ ﺟﺪﻳﺪ ﺍﺣﺴﺎﺱ ﻣﻰ ﻛﻨﺪ ﻭ ﻣﻰ ﭼﮕﻮﻧﮕﻰ ﮔﺮﻭﻫﺒﻨﺪﻯ ﻋﻀﻼﺕ ﺧﻮﺩ‬

‫ﺗﻮﺍﻧﺪ ﺩﺳﺘﺎﻭﺭﺩﻫﺎﻯ ﻋﻀﻼﻧﻰ ﺟﺪﻳﺪﻯ ﺭﺍ ﺭﺍ )ﺩﺭ ﺭﻭﺯ ﻣﺸﺨﺺ( ﺍﺯ ﻃﺮﻳﻖ ﺍﻭﻟﻮﻳﺖ‬ ‫ﺧﻮﺩ‪:‬‬

‫ﺑﻨﺪﻯ ﻗﺴﻤﺖ ﻫﺎﻯ ﺑﺪﻥ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ ﻛﻪ‬ ‫ﺍﻛﺜﺮ ﻭﺭﺯﺷﻜﺎﺭﺍﻥ ﻣﺎﻳﻞ ﻫﺴﺘﻨﺪ ﻛﻪ ﺑﺪﺳﺖ ﺁﻭﺭﺩ‪.‬‬

‫ﺑﻌﺪ ﺍﺯ ﺁﻥ ﻛﺎﺳﺘﻪ ﻣﻰ ﺷﻮﺩ‪.‬‬ ‫ﺯﻣﺎﻧﻰ ﻣﺸﺨﺺ ﺭﺍ ﺑﺮﺍﻯ ﻫﺮ ﺗﻤﺮﻳﻦ ‪ -6‬ﺍﻓﺰﺍﻳﺶ ﺷﺪﺕﺗﻤﺮﻳﻨﺎﺕ ‪:‬‬
‫ﻣﻨﺒﻊ ‪edcoan.ir:‬‬
‫ﺩﺭ ﺑﺮﮔﻴﺮﻧﺪ ﺗﺎ ﺍﺣﺴﺎﺱ ﺭﺍﺣﺘﻰ ﺩﺍﺷﺘﻪ ﺍﻳﻦ ﻛﺎﻣﻼ ﺍﻣﻜﺎﻥ ﭘﺬﻳﺮ ﺍﺳﺖ ﻛﻪ ﺭﺷﺪ‬