Page 8 - (کیهان لندن - سال سى و دوم ـ شماره ۳۲ (دوره جديد

‫ﺑﺪﻭﻥ ﺷﻤﺎﺭﺓ ﺻﻔﺤﻪ ‪ -‬ﺷﻤﺎﺭﻩ ‪32‬‬
‫ﺟﻤﻌﻪ ‪ 8‬ﺗﺎ ﭘﻨﺠﺸﻨﺒﻪ‪ 14‬ﺁﺑﺎﻥ ﻣﺎﻩ ‪1394‬ﺧﻮﺭﺷﻴﺪﻯ‬

‫زنروز‬ ‫ﺯﻧﺎﻥ ﺷﺎﺧﺺ‬

‫ﻓﻴﺮﻭﺯﻩ ﺩﻭﻣﺎ‬

‫ﻓﻴﺮﻭﺯﻩ ﺩﻭﻣﺎ ﻧﻮﻳﺴﻨﺪﻩ ﺍﻯ ﺍﻳﺮﺍﻧﻰ‪-‬‬
‫ﺁﻣﺮﻳﻜﺎﻳﻰ ﺍﺳﺖ ﻛﻪ ﺩﺭ ﺳﺎﻝ ‪1965‬‬
‫ﺩﺭ ﺁﺑﺎﺩﺍﻥ‪ ،‬ﺍﻳﺮﺍﻥ ﻣﺘﻮﻟﺪ ﺷﺪﻩ ﺍﺳﺖ‪.‬‬
‫ﺍﻭ ﺩﺭ ﻫﻔﺖ ﺳﺎﻟﮕﻰ ﺑﻪ ﻫﻤﺮﺍﻩ‬
‫ﺧﺎﻧﻮﺍﺩﻩ ﺍﺵ ﺑﻪ ﺷﻬﺮ ﻭﻳﺘﻴﺮ ﻛﺎﻟﻴﻔﺮﻧﻴﺎ‬
‫ﻣﻬﺎﺟﺮﺕ ﻛﺮﺩ‪ .‬ﻓﻴﺮﻭﺯﻩ ﺑﻌﺪﻫﺎ ﺑﻪ‬
‫ﺍﻳﺮﺍﻥ ﺑﺎﺯ ﮔﺸﺖ ﻭ ﺩﺭ ﺗﻬﺮﺍﻥ ﻭ ﺍﻫﻮﺍﺯ‬
‫ﺯﻧﺪﮔﻰ ﻛﺮﺩ‪ .‬ﺍﻣﺎ ﻣﺠﺪﺩﺍ ﺑﻪ ﺍﻳﺎﻻﺕ‬
‫ﻣﺘﺤﺪﻩ ﻣﻬﺎﺟﺮﺕ ﻛﺮﺩ ﻭ ﺍﺑﺘﺪﺍ ﺩﺭ‬

‫ﻭﻳﺘﻴﺮ ﻭ ﺑﻌﺪ ﺩﺭ ﺷﻬﺮ ﻧﻴﻮﭘﻮﺭﺕ ﺑﻴﭻ‬

‫ﺍﻳﺎﻟﺖ ﻛﺎﻟﻴﻔﺮﻧﻴﺎ ﺍﻗﺎﻣﺖ ﻛﺮﺩ‪.‬‬

‫ﻓﺮﻭﻍ ﻓﺮﺧﺰﺍﺩ‬ ‫ﻳﺎﺩ ﺑﮕﺬﺷﺘﻪ ﺑﻪ ﺩﻝ ﻣﺎﻧﺪ ﻭ ﺩﺭﻳﻎ‬ ‫ﺧﺎﻧﻢ ﻫﺎﻯ‬ ‫ﻧﻤﻰ ﺩﺍﻧﺴﺘﻨﺪ‪ ،‬ﻣﻮﺍﺟﻪ ﺑﻮﺩﻩ ﺍﺳﺖ‪.‬‬ ‫ﺩﺍﻣﺎﺱ ﻣﻘﺎﻟﻪ ﻧﻮﺷﺘﻦ ﺭﺍ ﺩﺭ ﺍﺑﺘﺪﺍ‬
‫ﻧﻴﺴﺖﻳﺎﺭﻱﻛﻪﻣﺮﺍﻳﺎﺩﻛﻨﺪ‬ ‫ﺑﺎ ﺍﻳﻦ ﺣﺎﻝ ﺍﻭ ﺑﻪ ﺍﻫﻤﻴﺖ ﺧﺎﻧﻮﺍﺩﻩ‬ ‫ﺑﺮﺍﻯ ﻛﺴﺐ ﺩﺭﺁﻣﺪ ﺑﺮﺍﻯ ﺍﺩﺍﻣﻪ‬
‫ﻳﺎﺋﺴﻪ ﭼﻘﺪﺭ ﺑﺎﻳﺪ ﺩﺭ ﻫﻔﺘﻪ‬ ‫ﻭ ﻋﺸﻖ ﺩﺭ ﺯﻧﺪﮔﻴﺶ ﺩﺭ ﺷﺮﺍﻳﻂ‬ ‫ﺗﺤﺼﻴﻞ ﺩﺭ ﺩﺍﻧﺸﮕﺎﻩ ﺁﻏﺎﺯ ﻛﺮﺩ‪.‬‬
‫ﺩﻳﺪﻩ ﺍﻡ ﺧﻴﺮﻩ ﺑﻪ ﺭﻩ ﻣﺎﻧﺪ ﻭ ﻧﺪﺍﺩ‬ ‫ﻛﺎﻇﻢ‪ ،‬ﭘﺪﺭ ﻓﻴﺮﻭﺯﻩ‪ ،‬ﻧﻘﺶ ﺍﺻﻠﻰ‬
‫ﻧﺎﻣﻪ ﺍﻱ ﺗﺎ ﺩﻝ ﻣﻦ ﺷﺎﺩ ﻛﻨﺪ‬ ‫ﻭﺭﺯﺵ ﻛﻨﻨﺪ‬ ‫ﺳﺨﺖ ﺍﻳﻤﺎﻥ ﺩﺍﺭﺩ‪.‬‬ ‫ﺭﺍ ﺩﺭ ﺑﺴﻴﺎﺭﻯ ﺍﺯ ﺩﺍﺳﺘﺎﻧﻬﺎﻯ‬
‫ﻓﻴﺮﻭﺯﻩ ﺩﺭ ﻧﺘﻴﺠﻪ ﻣﻮﻓﻘﻴﺖ »ﺧﻨﺪﻩ‬ ‫ﺯﻧﺪﮔﻴﻨﺎﻣﻪ ﻭﻯ »ﺧﻨﺪﻩ ﺩﺍﺭ ﺑﻪ‬
‫ﺧﻮﺩﻧﺪﺍﻧﻢﭼﻪﺧﻄﺎﻳﻲﻛﺮﺩﻡ‬ ‫ﭘﮋﻭﻫﺸﮕﺮﺍﻥ ﻛﺎﻧﺎﺩﺍﻳﻰ ﺩﺭ ﻳﻚ ﺗﺤﻘﻴﻖ ﺟﺪﻳﺪ ﺑﺎ ﺍﺭﺯﻳﺎﺑﻰ‬ ‫ﺩﺍﺭ ﺑﻪ ﻓﺎﺭﺳﻰ« ﺑﻪ ﻋﻨﻮﺍﻥ ﻧﺎﻣﺰﺩ ﺑﺮﺍﻯ‬ ‫ﻓﺎﺭﺳﻰ‪ :‬ﺯﻧﺪﮔﻴﻨﺎﻣﻪ ﺑﺰﺭگ ﺷﺪﻥ ﺩﺭ‬
‫ﻛﻪﺯﻣﻦﺭﺷﺘﻪﺍﻟﻔﺖﺑﮕﺴﺴﺖ‬ ‫ﻭﺿﻌﻴﺖ ‪ 400‬ﻧﻔﺮ ﺍﺯ ﺧﺎﻧﻢﻫﺎﻳﻰ ﻛﻪ ﺩﺭ ﺩﻭﺭﺍﻥ ﻳﺎﺋﺴﮕﻰ ﺑﻮﺩﻧﺪ ﻭ‬ ‫ﺩﺭﻳﺎﻓﺖ »ﺟﺎﻳﺰﻩ ﺗﺮﺑﺮ ﺑﺮﺍﻯ ﻃﻨﺰ‬ ‫ﺁﻣﺮﻳﻜﺎ ﺑﻪ ﺷﻴﻮﻩ ﺍﻳﺮﺍﻧﻰ« ﺩﺍﺭﺍﺳﺖ‪.‬‬
‫ﻭﺭﺯﺵ ﻫﻢ ﻧﻤﻰ ﻛﺮﺩﻧﺪ ‪ ،‬ﺑﻪ ﺍﻳﻦ ﻧﺘﻴﺠﻪ ﺭﺳﻴﺪﻧﺪ ﻛﻪ ﺍﮔﺮ ‪ 300‬ﺩﻗﻴﻘﻪ‬ ‫ﺁﻣﺮﻳﻜﺎﻳﻰ« ﻣﻌﺮﻓﻰ ﺷﺪ‪ .‬ﺍﻭ ﻧﻪ ﺗﻨﻬﺎ‬ ‫ﻓﻴﺮﻭﺯﻩ ﺩﻭﻣﺎ ﺑﻪ ﻣﻴﺮﺍﺙ ﺍﻳﺮﺍﻧﻰ ﺧﻮﺩ‬
‫ﺩﺭ ﺩﻟﺶ ﺟﺎﻳﻲ ﺍﮔﺮ ﺑﻮﺩ ﻣﺮﺍ‬ ‫ﺩﺭ ﻫﻔﺘﻪ ﻭﺭﺯﺵﻛﻨﻨﺪ‪ ،‬ﺩﺭ ﻛﺎﻫﺶ ﭼﺮﺑﻰ ﻛﻞ ﺑﺪﻥ ﻣﻮﻓﻖﺗﺮ ﻫﺴﺘﻨﺪ‪ .‬ﺍﻧﺠﺎﻡ‬ ‫ﺍﻭﻟﻴﻦ ﺯﻥ ﺍﻳﺮﺍﻧﻰ ﻧﺎﻣﺰﺩ ﺑﺮﺍﻯ ﺍﻳﻦ‬ ‫ﻣﻔﺘﺨﺮ ﺍﺳﺖ ﻭ ﺩﺭ ﺳﺎﻟﻬﺎﻯ ﻧﻮﺟﻮﺍﻧﻰ‬
‫ﭘﺲ ﭼﺮﺍ ﺩﻳﺪﻩ ﺯ ﺩﻳﺪﺍﺭﻡ ﺑﺴﺖ‬ ‫ﺍﻳﻦ ﻣﻘﺪﺍﺭ ﺍﺯ ﻭﺭﺯﺵ ﻛﺮﺩﻥ ﺑﺮﺍﻯ ﺧﺎﻧﻢﻫﺎﻯ ﭼﺎﻕ ﺣﺘﻰ ﺑﻴﺸﺘﺮ ﻫﻢ ﺗﺎﺛﻴﺮﮔﺬﺍﺭ‬ ‫ﺟﺎﻳﺰﻩ ﺑﻮﺩ‪ ،‬ﺑﻠﻜﻪ ﺍﻭﻟﻴﻦ ﻧﻮﻳﺴﻨﺪﻩ‬ ‫ﺑﺎ ﻣﺸﻜﻼﺗﻰ ﺑﺎ ﻫﻤﺴﺎﻻﻥ ﺁﻣﺮﻳﻜﺎﻳﻰ‬
‫ﺍﺳﺖ‪ ،‬ﭼﻮﻥ ﭼﺮﺑﻰ ﺑﺪﻥ ﺩﺭ ﺑﻴﻦ ﺧﺎﻧﻢﻫﺎ ﺑﺎ ﺍﻓﺰﺍﻳﺶ ﺭﻳﺴﻚ ﺳﺮﻃﺎﻥ ﭘﺴﺘﺎﻥ‬ ‫ﺁﺳﻴﺎﻳﻰ ﺑﻮﺩ ﻛﻪ ﺍﻳﻦ ﻧﺎﻣﺰﺩﻯ ﺭﺍ‬ ‫ﺧﻮﺩ‪ ،‬ﻛﻪ ﭼﻴﺰﻯ ﺩﺭ ﻣﻮﺭﺩ ﺍﻳﺮﺍﻥ‬

‫ﻛﺴﺐ ﻛﺮﺩ‪.‬‬

‫ﭼﻨﺪ ﻧﻜﺘﻪ ﻯ ﻃﻼﻳﻰ ﺩﺭﺑﺎﺭﻩ‬ ‫ﻫﻤﺮﺍﻩ ﺍﺳﺖ ﻭ ﺑﺎ ﺍﻧﺠﺎﻡ ﻭﺭﺯﺵ ﻣﻨﺎﺳﺐ ﻣﻰﺗﻮﺍﻧﻨﺪ ﺍﺯ ﺍﺣﺘﻤﺎﻝ ﺳﺮﻃﺎﻥ ﭘﺴﺘﺎﻥ‬ ‫ﺍﮔﺮ ﻣﻮﻯ ﻣﺸﻜﻰ ﺩﺍﺭﻳﺪ‬
‫ﺑﺎﺷﮕﺎﻩ ﻭﺭﺯﺷﻰ‬ ‫ﺟﻠﻮﮔﻴﺮﻯ ﻛﻨﻨﺪ‪ .‬ﺍﻳﻦ ﻣﺤﻘﻘﺎﻥ ﺑﺎ ﺍﻧﺘﺸﺎﺭ ﺑﺮﺭﺳﻰﻫﺎ ﻭ ﺗﺤﻠﻴﻞﻫﺎﻳﺸﺎﻥ ﺩﺭ ‪JAMA‬‬ ‫ﺑﺨﻮﺍﻧﻴﺪ‬
‫‪ Oncology‬ﺑﻪ ﺧﺎﻧﻢﻫﺎﻯ ﻳﺎﺋﺴﻪ ﺗﻮﺻﻴﻪ ﻛﺮﺩﻧﺪ ﻛﻪ ﻓﻌﺎﻟﻴﺖﻫﺎﻯ ﻓﻴﺰﻳﻜﻰ ﻭ‬
‫ﻭﺭﺯﺵ ﻛﺮﺩﻥ ﺭﺍ ﺟﺪﻯ ﺑﮕﻴﺮﻧﺪ ﻭ ﺍﺯ ﺍﻳﻦ ﺷﻴﻮﻩ ﺑﺮﺍﻯ ﭘﻴﺸﮕﻴﺮﻯ ﺍﺯ ﺍﺑﺘﻼ ﺑﻪ‬

‫ﺳﺮﻃﺎﻥﻫﺎ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻨﺪ‪ .‬ﺳﺎﺯﻣﺎﻥﻫﺎﻯ ﺳﻼﻣﺖ ﺟﻬﺎﻧﻰ ﺩﺭ ﺳﺮﺍﺳﺮ ﺟﻬﺎﻥ‬
‫ﺗﻮﺻﻴﻪ ﻣﻰﻛﻨﻨﺪ ﻛﻪ ﻫﻤﻪ ﺍﻓﺮﺍﺩ ﺣﺪﺍﻗﻞ ‪ 150‬ﺩﻗﻴﻘﻪ ﺩﺭ ﻫﻔﺘﻪ‪ ،‬ﻭﺭﺯﺵ ﺑﺎ‬

‫ﺍﺯ ﻣﺎﺷﻴﻦ ﺍﺳﻤﻴﺖ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﺪ ﻛﻪ ﺑﺨﻮﺍﻫﻴﺪ ﺗﻤﺮﻳﻨﺎﺕ‬ ‫ﺍﻧﻣﻛﺩﺎﺘﺪﻫﺨﻫﻝﺎﻴﺷﺶﺏﺪﺑﺪﺎﻣ‪.‬ﺕﻮﺩﺷﻳﻣﻭﺪﺘﻰﺑﻮﻛﭼﺮﺕﺍﻨﺑﺳﺮﺑﻴﺮﺯﻳﺪﻂﺍﻰﺎﺭﻳﺩﺳﺩ‪.‬ﺍﺷﺴﻜﺍﺷﺖ‪،‬ﺘﻫﻤﻚﺑﻪﻤﻰﻪﻴﺑﺭﺳﺎﺍﻭﺧﺮﺖﺍﺷﻓﻨﻃﺼﺍﺎﺰﻓﻭﻮﺍﺪﻳ‪،‬ﺭﺰﻥﺍﺯﻳﻳﭘﺹﺎﺶﺑﺴﺵﺶﻭﺮ‪0‬ﺘﺍﺎﺯ‪6‬ﻛﻥﻯﻥﺮﻣﺗﺎﺑﺍﺩﺩﻳﻰﻌﺭﻥ‪5‬ﺩﺪﻦﺑﻫ‪7‬ﺑﻴﺍﻛﺮﺯﺪﻪﺍ‪.‬ﺩﻦﻳﻗﺍﺎﻯﻴﻳﭼﺋﻘﺮﺑﻦﺴﻪﺧﮕﺎﻰﻧﺧﺩﻭﺎﻰﺭﻧﻢﺭﻛﺯﻫﻢﻫﺎﻞﻫﺷﻔﺎﺑﺘﻯ‪،‬ﻫﻰﻪﺪ‪،‬ﻳﻤﺭﺎﺍﻥﺮﺋ‪،‬ﺍﻭﺑﻣﻩﺭﺴﻪﻬﺯﺑﻪﺎﻢﺭﺷﻭﺷﺵﻧﺑﻤﺭﻴﺍﺎﺪﻪﺪﺑﺭﺑﮕﺑﺎﻋﺗﻳﺎﺎﺎﺧﻮﻳﺎﻳﻧﺪﺷﻧﻴﮕﻢﻜﺖﻳﻢﺎﺎ‪.‬ﻩﻫﻛﺎﺕﻚﻨﻭﻭﺪﻣﺭﺳﺁﻬﺯﭘﺮﻗﺎﻢﺷﻳﻯﺎﺑﻧﺲﻰﺎﻧﺑﻰﺷﻜﺎﺎﻣﮕﻛﺎﻣﻪﻰﺕﺎﻩ‬ ‫ﺑﻪ ﻃﻮﺭ ﻃﺒﻴﻌﻰ ﺧﺸﻚ ﻫﺴﺘﻨﺪ‪ .‬ﺑﻬﺘﺮ‬ ‫ﻳﻜﻰ ﺍﺯ ﺗﺼﻮﺭﺍﺕ ﻋﻤﺪﻩ ﺩﺭﺑﺎﺭﻩ ﻣﻮﻫﺎﻯ‬
‫ﭘﺮﺱ ﻳﺎ ﻟﻴﻔﺖ ﺳﻨﮕﻴﻦ ﺑﺎ ﻫﺎﻟﺘﺮ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ‪ ،‬ﺍﻣﺎ ﻛﺴﻰ ﺭﺍ‬ ‫ﺑﺎﻳﺪ ﺳﻌﻰ ﻛﻨﻴﺪ ﺩﺭ ﺑﺎﺷﮕﺎﻩ ﻭﺭﺯﺷﻰ‪ ،‬ﺗﻤﺮﻳﻨﺎﺗﺘﺎﻥ ﺭﺍ‬ ‫ﺍﺳﺖ ﺍﺯ ﻣﺤﺼﻮﻻﺗﻰ ﻛﻪ ﺭﻃﻮﺏ ﻣﻮﺭﺩ‬ ‫ﺳﻴﺎﻩ ﺭﻧﮓ ﺍﻳﻦ ﺍﺳﺖ ﻛﻪ ﺭﺷﺪ ﺁﻧﻬﺎ ﺧﻮﺏ‬
‫ﻛﻪ ﻧﻴﺎﺯﻯ ﺑﻪ ﺣﺮﺍﺭﺕ ﺑﺎﻻ‬ ‫ﻧﻴﺎﺯ ﻣﻮ ﺭﺍ ﺗﺎﻣﻴﻦ ﻣﻰ ﻛﻨﻨﺪ‪ ،‬ﺍﺳﺘﻔﺎﺩﻩ‬ ‫ﻧﻴﺴﺖ ﻭ ﻳﺎ ﺭﺷﺪﻯ ﺑﻪ ﺳﺮﻋﺖ ﻧﻮﻉ ﺩﻳﮕﺮ‬
‫ﻧﺪﺍﺭﻳﺪ ﻛﻪ ﻛﻤﻜﺘﺎﻥ ﻛﻨﺪ‪.‬‬ ‫ﻧﺪﺍﺷﺘﻪ ﺑﺎﺷﺪ‪ .‬ﻣﻰ ﺗﻮﺍﻧﻴﺪ ﺍﺯ ﺑﺎﺑﻠﻴﺲ ﺑﺪﻭﻥ ﺍﺫﻳﺖ ﻛﺮﺩﻥ ﺩﻳﮕﺮﺍﻥ ﺍﻧﺠﺎﻡ ﺩﺍﺩﻩ ﻭ ﺑﻪ ﺍﺗﻤﺎﻡ ﺑﺮﺳﺎﻧﻴﺪ‪.‬‬ ‫ﻛﻨﻴﺪ‪ .‬ﺍﻳﻦ ﻣﺤﺼﻮﻻﺕ ﺷﺎﻣﻞ ﺍﺳﺘﻔﺎﺩﻩ‬ ‫ﻣﻮﻫﺎ ﻧﺪﺍﺭﻧﺪ‪ .‬ﻫﻤﻪ ﻣﻮﻫﺎ ﺑﻪ ﻃﻮﺭ ﻣﺘﻮﺳﻂ‬
‫‪ .7‬ﺍﺳﺘﻚ‪ :‬ﺩﺭ ﻣﺎﺷﻴﻦﻫﺎ ﻭ ﺳﻴﻢﻛﺶﻫﺎ‪ ،‬ﻭﺯﻥ ﻭ ﻣﻘﺎﻭﻣﺖ‬ ‫ﻫﺎﻯ ﭘﻼﺳﺘﻴﻜﻰ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﺪ ﻛﻪ ﺑﺎ ﺩﺭ ﺣﻘﻴﻘﺖ ﺍﮔﺮ ﻣﻰﺧﻮﺍﻫﻴﺪ ﺑﺎ ﺑﺎﺷﮕﺎﻩ ﻭﺭﺯﺷﻰ ﺗﺎﻥ ﺧﻮ‬ ‫ﺍﺯ ﺷﺎﻣﭙﻮ ﻭ ﻧﺮﻡ ﻛﻨﻨﺪﻩ ﻫﺎﻯ ﺭﻃﻮﺑﺖ ﺯﺍ‬ ‫ﻳﻚ ﺩﻭﻡ ﺍﻳﻨﭻ ﺩﺭ ﻣﺎﻩ ﺭﺷﺪ ﻣﻰ ﻛﻨﻨﺪ‪ ،‬ﺍﻣﺎ‬
‫ﺗﻤﺮﻳﻦ ﺗﻮﺳﻂ ﺍﺳﺘﻚﻫﺎ ﻓﺮﺍﻫﻢ ﻣﻰﺷﻮﻧﺪ‪ ،‬ﻛﻪ ﻣﻌﻤﻮﻻ ﻣﻜﻌﺐ‬ ‫ﺣﺮﺍﺭﺕ ﻣﺨﺘﺼﺮ‪ ،‬ﻣﻮ ﺭﺍ ﻣﺮﻃﻮﺏ ﻫﻢ ﺑﮕﻴﺮﻳﺪ‪ ،‬ﺑﺎﻳﺪ ﺯﺑﺎﻥ ﺑﺎﺷﮕﺎﻩﻫﺎﻯ ﻭﺭﺯﺷﻰ ﺭﺍ ﺑﻠﺪ ﺑﺎﺷﻴﺪ!ﺑﺮ‬ ‫ﻫﺴﺘﻨﺪ ﻛﻪ ﺧﺸﻜﻰ ﻭ ﺁﺳﻴﺐ ﺩﻳﺪﮔﻰ‬ ‫ﺍﻳﻦ ﻛﺎﻣﻼ ﺑﻪ ﺭﻓﺘﺎﺭ ﺷﻤﺎ ﺑﺎ ﻣﻮﻫﺎﻯ ﺧﻮﺩ‬
‫ﺷﻜﻞ ﺑﻮﺩﻩ ﻭ ﺭﻭﻯ ﻫﻢ ﺩﻳﮕﺮ ﭼﻴﺪﻩ ﺷﺪﻩﺍﻧﺪ‪ .‬ﺷﻤﺎ ﻣﻰﺗﻮﺍﻧﻴﺪ‬ ‫ﻫﻤﻴﻦ ﻣﺒﻨﺎ‪ ،‬ﺗﺼﻤﻴﻢ ﮔﺮﻓﺘﻴﻢ ﺗﺎ ﺩﺭ ﺍﻳﻦ ﻣﻘﺎﻟﻪ ﺷﻤﺎ ﺭﺍ ﺑﺎ‬ ‫ﻣﻮ ﺭﺍ ﺩﺭﻣﺎﻥ ﻭ ﺗﺮﻣﻴﻢ ﻣﻰ ﻛﻨﻨﺪ‪ .‬ﺑﺎ ﺗﻮﺟﻪ‬ ‫ﺑﺮﻣﻰ ﮔﺮﺩﺩ‪ ،‬ﻛﻪ ﭼﻘﺪﺭ ﺍﺯ ﺁﻧﻬﺎ ﻧﮕﻬﺪﺍﺭﻯ‬
‫ﺗﻮﺳﻂ ﻳﻚ ﭘﻴﻦ‪ ،‬ﻣﻘﺎﻭﻣﺖ ﻣﻮﺭﺩ ﻧﻈﺮﺗﺎﻥ ﺭﺍ ﺩﺭ ﺑﻴﻦ ﺍﺳﺘﻚﻫﺎ‬ ‫ﻧﮕﻪ ﻣﻰ ﺩﺍﺭﻧﺪ‪.‬‬ ‫ﺑﻪ ﺗﻨﻮﻉ ﻭ ﺗﻌﺪﺩ ﺍﻳﻦ ﻣﺤﺼﻮﻻﺕ ﺑﺎﻳﺪ‬
‫ﺗﻌﻴﻴﻦ ﻛﻨﻴﺪ‪ .‬ﻧﻜﺘﻪﻯ ﺟﺎﻟﺐ ﺍﻳﻦ ﺍﺳﺖ ﻛﻪ‪ ،‬ﺑﻪ ﻣﺼﺮﻑ ﭼﻨﺪ‬ ‫‪ 16‬ﺍﺻﻄﻼﺡ ﻣﺨﺼﻮﺹ ﺑﺎﺷﮕﺎﻩﻫﺎﻯ ﻭﺭﺯﺷﻰ ﺁﺷﻨﺎ ﻛﻨﻴﻢ‪،‬‬ ‫ﺭﻃﻮﺑﺖ ﺩﻫﻨﺪﻩ ﺍﻯ ﺭﺍ ﺍﻧﺘﺨﺎﺏ ﻛﻨﻴﺪ ﻛﻪ‬ ‫ﻭ ﻣﺮﺍﻗﺒﺖ ﻣﻰ ﻛﻨﻴﺪ‪.‬‬
‫ﻣﻜﻤﻞ ﺑﻪ ﻃﻮﺭ ﻫﻤﺰﻣﺎﻥ ﻧﻴﺰ ﻭﺍژﻩﻯ ﺍﺳﺘﻚ ﺍﻃﻼﻕ ﻣﻰﺷﻮﺩ‪.‬‬ ‫ﺑﺎ ﻧﮋﺍﺩ ﺷﻤﺎ ﻫﻤﺎﻫﻨﮓ ﺑﺎﺷﺪ‪ .‬ﭼﻮﻥ ﻫﺮ‬ ‫ﺑﺮﺧﻰ ﺍﺯ ﺯﻧﺎﻥ ﺭژﻳﻢ ﻫﺎﻯ ﻭﻳﺘﺎﻣﻴﻦ‬
‫ﻣﺎﻧﻨﺪ ‪ ،ECA Stack‬ﻛﻪ ﺩﺭ ﺁﻳﻨﺪﻩ ﺑﻪ ﺁﻥ ﺧﻮﺍﻫﻴﻢ ﭘﺮﺩﺍﺧﺖ‪.‬‬ ‫ﻳﻚ ﺍﻳﻦ ﻣﺤﺼﻮﻻﺕ ﺑﺮﺍﻯ ﻳﻚ ﮔﻮﻧﻪ ﻣﻮ‬ ‫ﺩﺍﺭﻧﺪ ﻭ ﺩﺭ ﻃﻮﻝ ﺭﻭﺯ ﻗﺮﺹ ﻭﻳﺘﺎﻣﻴﻦ‬
‫ﺩﺭ ﺍﺩﺍﻣﻪﻯ ﻣﻘﺎﻟﻪ‪ ،‬ﺍﺻﻄﻼﺣﺎﺗﻰ ﺭﺍ ﺁﻭﺭﺩﻩﺍﻳﻢ ﻛﻪ ﺍﺣﺘﻤﺎﻻ‬ ‫ﻣﻰ ﺧﻮﺭﻧﺪ‪ ،‬ﺑﺮﺧﻰ ﺩﻳﮕﺮ ﻣﻮﻫﺎﻯ ﺧﻮﺩ ﺭﺍ‬
‫ﺩﺭ ﺩﺳﺘﻮﺭﺍﻟﻌﻤﻞ ﺗﻤﺮﻳﻨﺎﺕ ﺧﻮﺩ‪ ،‬ﻳﺎ ﺩﺭ ﻛﺘﺎﺏﻫﺎ ﻭ ﻣﺠﻼﺕ‬ ‫ﻫﺮ ﻣﺎﻩ ﻳﻜﺒﺎﺭ ﻛﻮﺗﺎﻩ ﻣﻰ ﻛﻨﻨﺪ‪ .‬ﺍﻣﺎ ﻫﻴﭻ‬

‫ﺍﺯ ﺗﺠﻬﻴﺰﺍﺕ ﻭﺭﺯﺷﻰ ﮔﺮﻓﺘﻪ‪ ،‬ﺗﺎ ﺣﺮﻛﺎﺕ ﺗﻤﺮﻳﻨﻰ ﻭ ﻛﻠﻤﺎﺕ ﻭﺭﺯﺷﻰ ﺑﻪ ﺁﻧﻬﺎ ﺑﺮ ﻣﻰﺧﻮﺭﻳﺪ‪:‬‬ ‫ﻃﻠﺴﻤﻰ ﺑﺮﺍﻯ ﺗﻘﻮﻳﺖ ﻣﻮﻫﺎ ﻭﺟﻮﺩ ﻧﺪﺍﺭﺩ‪.‬‬

‫ﻣﺘﺪﺍﻭﻝ ﺑﺎﺷﮕﺎﻫﻰ‪ .‬ﻫﻤﭽﻨﻴﻦ ﺧﻮﺍﻫﻴﻢ ﮔﻔﺖ ﻛﻪ ﭼﮕﻮﻧﻪ ‪ .8‬ﺭﻳﻜﺎﻭﺭﻯ‪ :‬ﺯﻣﺎﻧﻰ ﻛﻪ ﺗﻤﺮﻳﻨﻰ ﺍﻧﺠﺎﻡ ﻣﻰﺩﻫﻴﺪ‪ ،‬ﺑﻪ‬ ‫ﺳﻼﻣﺖ ﻣﻮ ﻣﺘﻤﺮﻛﺰ ﺑﺎ ﺷﻴﻮﻩ ﻫﺎﻯ ﺳﺎﻟﻢ‬

‫ﺩﺳﺘﻮﺭﺍﻟﻌﻤﻞ ﺍﺟﺮﺍﻯ ﺗﻤﺮﻳﻨﺎﺕ ﻳﺎ ﭼﻴﺰﻫﺎﻳﻰ ﻛﻪ ﻣﻰﺷﻨﻮﻳﺪ ﻧﻘﻄﻪﺍﻯ ﻣﻰﺭﺳﻴﺪ ﻛﻪ ﺑﻪ ﭼﻨﺪﻳﻦ ﺛﺎﻧﻴﻪ ﻳﺎ ﺩﻗﻴﻘﻪ ﺍﺣﺘﻴﺎﺝ‬ ‫ﺯﻧﺪﮔﻰ ﺍﺳﺖ‪ .‬ﺩﺭ ﺍﻳﻨﺠﺎ ﺭﻭﺵ ﻫﺎﻳﻰ‬

‫ﺭﺍ ﺩﺭﻙ ﻛﻨﻴﺪ‪.‬ﺧﻴﻠﻰ ﺧﺐ‪ ،‬ﺑﻴﺎﻳﻴﺪ ﺑﺎ ﭼﻨﺪ ﺗﺎ ﺍﺯ ﻭﺳﺎﻳﻠﻰ ﻛﻪ ﭘﻴﺪﺍ ﻣﻰﻛﻨﻴﺪ ﺗﺎ ﻛﻤﻰ ﺍﺳﺘﺮﺍﺣﺖ ﻛﻨﻴﺪ‪ .‬ﺑﻪ ﺍﻳﻦ ﺯﻣﺎﻥ‪،‬‬ ‫ﺑﺮﺍﻯ ﺗﻘﻮﻳﺖ ﺭﺷﺪ ﻣﻮﻫﺎ ﻭ ﻗﻮﻯ ﻛﺮﺩﻥ‬

‫ﺁﻧﻬﺎ ﺭﺍ ﺭﻭﻯ ﺯﻣﻴﻦ ﺑﺎﺷﮕﺎﻩ ﭘﺨﺶ ﻭ ﭘﻼ ﻣﻰﺑﻴﻨﻴﺪ ﺷﺮﻭﻉ ﺍﺻﻄﻼﺣﺎ ﺩﻭﺭﻩﻯ ﺭﻳﻜﺎﻭﺭﻯ ﻣﻰﮔﻮﻳﻨﺪ ﻛﻪ ﻣﻌﻤﻮﻻ ﺑﻴﻦ ‪30‬‬ ‫ﺁﻧﻬﺎ ﺁﻭﺭﺩﻩ ﺍﻳﻢ‪:‬‬

‫ﺛﺎﻧﻴﻪ ﺗﺎ ﭼﻨﺪ ﺩﻗﻴﻘﻪ ﻃﻮﻝ ﻣﻰﻛﺸﺪ‪.‬‬ ‫ﻛﻨﻴﻢ‪:‬‬

‫‪ .1‬ﻫﺎﻟﺘﺮ‪ :‬ﻫﺎﻟﺘﺮ ﻳﻚ ﻣﻴﻠﻪﻯ ﺑﻠﻨﺪ ﺍﺳﺖ ﻛﻪ ﻋﻤﻮﻣﺎ ﺑﻴﻦ ‪ .9‬ﺗﻜﺮﺍﺭ‪ :‬ﻣﻨﻈﻮﺭ ﺍﺯ ﺗﻜﺮﺍﺭ‪ ،‬ﺗﻌﺪﺍﺩ ﺩﻓﻌﺎﺗﻰ ﺍﺳﺖ ﻛﻪ ﻳﻚ‬ ‫ﺯﻧﺪﮔﻰ ﺳﺎﻟﻢ ﺭﺍ ﭘﻴﺶ ﺑﮕﻴﺮﻳﺪ‬

‫‪ 15‬ﺗﺎ ‪ 20‬ﻛﻴﻠﻮﮔﺮﻡ ﻭﺯﻥ ﺩﺍﺭﺩ‪ ،‬ﺍﻟﺒﺘﻪ ﻣﻤﻜﻦ ﺍﺳﺖ ﺩﺭ ﺣﺮﻛﺖ ﺭﺍ ﺍﻧﺠﺎﻡ ﻣﻰﺩﻫﻴﺪ‪ ،‬ﻛﻪ ﻣﻌﻤﻮﻻ ﺑﺎ ﺗﻮﺟﻪ ﺑﻪ ﻧﻮﻉ‬ ‫ﻗﺒﻞ ﺍﺯ ﺍﻳﻨﻜﻪ ﻣﺎ ﺑﻪ ﺧﺎﺭﺝ ﺑﺪﻥ ﺗﻮﺟﻪ‬

‫ﺑﺮﺧﻰ ﺍﺯ ﺑﺎﺷﮕﺎﻩﻫﺎ ﺍﻧﻮﺍﻉ ﺳﺒﻚﺗﺮﺵ ﺭﺍ ﻫﻢ ﺑﻴﺎﺑﻴﺪ‪ .‬ﺑﺮﺍﻯ ﺗﻤﺮﻳﻨﻰ ﻛﻪ ﺍﻧﺠﺎﻡ ﻣﻰﺩﻫﻴﺪ ﺑﻴﻦ ‪ 3‬ﺗﺎ ‪ 30‬ﻣﺘﻐﻴﺮ ﺍﺳﺖ‪.‬‬ ‫ﻛﻨﻴﻢ‪ ،‬ﻧﻴﺎﺯ ﺩﺍﺭﻳﻢ ﺍﺯ ﺩﺭﻭﻥ ﺑﺪﻥ ﺧﻮﺩﻣﺎﻥ‬

‫ﺍﻓﺰﺍﻳﺶ ﻣﻘﺎﻭﻣﺖ ﺗﻤﺮﻳﻨﺎﺕ‪ ،‬ﺑﻪ ﺩﻭ ﺳﺮ ﻫﺎﻟﺘﺮ‪ ،‬ﻭﺯﻧﻪﻫﺎﻯ ﻣﻄﻠﺐ ﻣﺮﺗﺒﻂ‪ :‬ﻭﻳﺘﺎﻣﻴﻦﻫﺎﻳﻰ ﻛﻪ ﺑﻪ ﺗﺮﻣﻴﻢ ﻋﻀﻼﺕ‬ ‫ﻣﺮﺍﻗﺒﺖ ﻛﻨﻴﻢ‪ .‬ﺑﻠﻪ‪ ،‬ﻫﺮ ﭼﻪ ﻣﻰ ﺧﻮﺭﻳﻢ‪،‬‬

‫ﺑﺸﻘﺎﺑﻰ ﺍﺿﺎﻓﻪ ﻣﻰﻛﻨﻨﺪ‪ .‬ﻧﺒﺎﻳﺪ ﻫﻨﮕﺎﻡ ﺍﺳﺘﻔﺎﺩﻩ ﺍﺯ ﻫﺎﻟﺘﺮ ﻛﻤﻚ ﻣﻰﻛﻨﻨﺪ‬ ‫ﻣﻰ ﺁﺷﺎﻣﻴﻢ ﻭ ﺍﻳﻨﻜﻪ ﭼﮕﻮﻧﻪ ﺑﺎ ﺑﺪﻥ ﺧﻮﺩ‬

‫ﺟﻮ ﺑﮕﻴﺮﺩﺗﺎﻥ ﻭ ﺳﻨﮕﻴﻨﺶ ﻛﻨﻴﺪ! ﺁﺳﻴﺐ ﺩﻳﺪﻥ ﺩﺭ ﻣﺤﻴﻂ ‪ .10‬ﺳﺖ‪ :‬ﻳﻚ ﺳﺖ‪ ،‬ﮔﺮﻭﻫﻰ ﺍﺯ ﺗﻜﺮﺍﺭﻫﺎﺳﺖ‪ ،‬ﻭ ﻣﻌﻤﻮﻻ‬ ‫ﺭﻓﺘﺎﺭ ﻣﻰ ﻛﻨﻴﻢ ﺭﻭﻯ ﻣﻮﻫﺎﻯ ﻣﺎ ﺗﺎﺛﻴﺮ‬

‫ﺗﻤﺮﻳﻦﻫﺎﻳﺘﺎﻥ ﺑﻴﻦ ‪ 2‬ﺗﺎ ‪ 8‬ﺳﺖ ﺍﻧﺠﺎﻡ ﺧﻮﺍﻫﻨﺪ ﺷﺪ‪ .‬ﺑﻌﻨﻮﺍﻥ‬ ‫ﺑﺎﺷﮕﺎﻩ ﺧﻴﻠﻰ ﺁﺳﺎﻥ ﺍﺳﺖ‪.‬‬ ‫ﻣﻰ ﮔﺬﺍﺭﺩ‪ .‬ﺷﻤﺎ ﻧﻴﺎﺯ ﺩﺍﺭﻳﺪ ﻛﻪ ﺑﻪ ﻗﺪﺭ‬

‫ﻣﺜﺎﻝ‪ ،‬ﺑﺮﺍﻯ ﺗﻘﻮﻳﺖ ﻋﻀﻼﺕ ﺑﺎﺳﻦ‪ ،‬ﻣﻤﻜﻦ ﺍﺳﺖ ‪ 3‬ﺳﺖ ‪8‬‬ ‫‪ .2‬ﻭﺯﻧﻪﻯ ﺑﺸﻘﺎﺑﻰ‪ :‬ﺍﻳﻦﻫﺎ ﻭﺯﻧﻪﻫﺎﻳﻰ ﻫﺴﺘﻨﺪ ﻛﻪ ﺑﺮ ﺭﻭﻯ‬ ‫ﻣﺪﻝ ﺳﺎﺩﻩ ﺭﺍ ﺍﻧﺘﺨﺎﺏ ﻛﻨﻴﺪ‬ ‫ﺍﻋﻢ ﺍﺯ ﺧﺸﻚ ﻭ ﭼﺮﺏ ﺗﻬﻴﻪ ﺷﺪﻩ ﺍﻧﺪ‪.‬‬ ‫ﻻﺯﻡ ﻣﻴﻮﻩ ﺗﺎﺯﻩ ﻭ ﺳﺒﺰﻳﺠﺎﺕ ﺑﺨﻮﺭﻳﺪ ﻭ‬
‫ﺗﺎﻳﻰ ﺗﻤﺮﻳﻦ ﺍﺳﻜﺎﺕ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ‪.‬‬ ‫ﺍﻃﺮﺍﻑ ﻣﻴﻠﻪﻯ ﻫﺎﻟﺘﺮ‪ ،‬ﻳﺎ ﺑﺮ ﺭﻭﻯ ﺩﻣﺒﻞﻫﺎﻯ ﻗﺎﺑﻞ ﺗﻨﻈﻴﻢ‬ ‫ﻣﻮﻫﺎﻯ ﺳﻴﺎﻩ ﺁﻧﻄﻮﺭ ﻛﻪ ﺑﻪ ﻧﻈﺮ ﻣﻰ‬ ‫ﻣﺮﻃﻮﺏ ﻛﻨﻨﺪﻩ ﺑﺮﺍﻯ ﺳﻼﻣﺖ ﻣﻮ ﺑﺴﻴﺎﺭ‬ ‫ﺑﻪ ﻗﺪﺭ ﻛﺎﻓﻰ ﺁﺏ ﺑﻨﻮﺷﻴﺪ‪ .‬ﻫﻤﭽﻨﻴﻦ‬
‫ﺳﻮﺍﺭ ﻣﻰﺷﻮﻧﺪ‪ .‬ﻭﺯﻧﻪﻫﺎﻯ ﺑﺸﻘﺎﺑﻰ ﻣﻌﻤﻮﻻ ﺩﺭ ﻭﺯﻥﻫﺎﻯ‬ ‫ﺭﺳﻨﺪ ﺿﺨﻴﻢ ﻭ ﻣﺤﻜﻢ ﻧﻴﺴﺘﻨﺪ‪ ،‬ﺑﻨﺎﺑﺮﺍﻳﻦ‬ ‫ﻣﻬﻢ ﺍﺳﺖ‪ .‬ﺷﺎﻣﭙﻮ ﻭ ﻣﺮﻃﻮﺏ ﻛﻨﻨﺪﻩ‬ ‫ﺑﺎﻳﺪ ﺑﻪ ﻃﻮﺭ ﻣﻨﻈﻢ ﻭﺭﺯﺵ ﻛﻨﻴﺪ ﺗﺎ‬
‫‪ .11‬ﺗﻤﭙﻮ‪ :‬ﺍﻣﺮﻭﺯﻩ ﺑﺴﻴﺎﺭﻯ ﺍﺯ ﻛﺘﺎﺏﻫﺎﻯ ﺗﻤﺮﻳﻨﻰ‪ ،‬ﻣﺠﻼﺕ‪،‬‬ ‫‪ ،20 ،15 ،10 ،5 ،2.5‬ﻭ ‪ 25‬ﻛﻴﻠﻮﮔﺮﻣﻰ ﺩﺭ ﺑﺎﺷﮕﺎﻩﻫﺎ ﭘﻴﺪﺍ‬ ‫ﻣﺪﻝ ﻣﻮﻯ ﺳﺎﺩﻩ ﺭﺍ ﺍﻧﺘﺨﺎﺏ ﻛﻨﻴﺪ ﻛﻪ ﺑﻪ‬ ‫ﻣﻨﺎﺳﺒﻰ ﺭﺍ ﺍﻧﺘﺨﺎﺏ ﻛﻨﻴﺪ ﺍﻣﺎ ﻫﺮ ﺍﺯ‬ ‫ﺳﻼﻣﺖ ﻛﻞ ﺑﺪﻥ ﺗﺎﻣﻴﻦ ﺷﻮﺩ‪ .‬ﺭﺷﺪ‬
‫ﻳﺎ ﺑﺮﻧﺎﻣﻪﻫﺎﻯ ﻭﺭﺯﺷﻰ‪ ،‬ﺑﻪ ﺗﻤﭙﻮﻯ ﺗﻤﺮﻳﻦ ﻧﻴﺰ ﺍﺷﺎﺭﻩ ﺩﺍﺭﺩ‪.‬‬ ‫ﺁﻧﻬﺎ ﺻﺪﻣﻪ ﻧﺰﻧﺪ‪ .‬ﺩﻡ ﺍﺳﺒﻰ ﺑﺴﺘﻦ ﻣﻮ ﺑﺎ‬ ‫ﭼﻨﺪ ﮔﺎﻫﻰ ﺍﺳﺘﻔﺎﺩﻩ ﺍﺯ ﻣﺮﻃﻮﺏ ﻛﻨﻨﺪﻩ‬ ‫ﻣﻮﻫﺎ ﺍﺭﺗﺒﺎﻁ ﻣﺴﺘﻘﻴﻤﻰ ﺑﺎ ﺳﻼﻣﺖ ﺑﺪﻥ‬
‫ﺍﮔﺮ ﺑﺨﻮﺍﻫﻴﻢ ﺳﺎﺩﻩ ﺑﮕﻮﻳﻴﻢ‪ ،‬ﻣﻨﻈﻮﺭ ﺍﺯ ﺗﻤﭙﻮ ﺳﺮﻋﺖ ﺑﻠﻨﺪ‬ ‫ﻣﻰﺷﻮﻧﺪ‪.‬‬ ‫ﻛﺶ ﻫﺎﻯ ﺧﻴﻠﻰ ﺗﻨﮓ ﻭ ﻓﺮﺳﻮﺩﻩ ﺩﺭ‬ ‫ﺭﺍ ﻣﺘﻮﻗﻒ ﻛﻨﻴﺪ‪ .‬ﺷﻤﺎ ﺑﻪ ﻳﻚ ﻣﺮﻃﻮﺏ‬ ‫ﺩﺍﺭﺩ‪ ،‬ﻭﻗﺘﻰ ﺑﻪ ﺑﺪﻥ ﺧﻮﺩ ﺗﻮﺟﻪ ﻧﺸﺎﻥ‬
‫ﻛﺮﺩﻥ ﻭﺯﻧﻪ ﺩﺭ ﻫﺮ ﺗﻜﺮﺍﺭ ﺍﺳﺖ‪ .‬ﺑﻌﻨﻮﺍﻥ ﻣﺜﺎﻝ‪ ،‬ﺍﮔﺮ ﺑﻠﻨﺪ‬ ‫‪ .3‬ﺩﻣﺒﻞ‪ :‬ﺩﻣﺒﻞﻫﺎ ﺑﻪ ﻃﻮﺭ ﻣﻌﻤﻮﻝ‪ ،‬ﺩﺳﺘﻪﺍﻯ ﻫﺴﺘﻨﺪ‬ ‫ﻃﻮﻻﻧﻰ ﻣﺪﺕ ﻣﻨﺠﺮ ﺑﻪ ﺷﻜﻨﻨﺪﮔﻰ ﻣﻮ‬ ‫ﻛﻨﻨﺪﻩ ﻋﻤﻴﻖ ﻧﻴﺎﺯ ﺩﺍﺭﻳﺪ ﻛﻪ ﻣﺎﻫﻰ‬ ‫ﺩﻫﻴﺪ‪ ،‬ﭘﻮﺳﺖ ﻭ ﻧﺎﺧﻦ ﻫﺎﻯ ﺳﺎﻟﻤﻰ ﻫﻢ‬
‫ﻛﺮﺩﻥ ﻳﻚ ﻭﺯﻧﻪ ﺑﺮﺍﻯ ﺷﻤﺎ ‪ 3‬ﺛﺎﻧﻴﻪ ﻃﻮﻝ ﺑﻜﺸﺪ‪ 1 ،‬ﺛﺎﻧﻴﻪ‬ ‫ﻛﻪ ﺑﻴﻦ ﺩﻭ ﻭﺯﻧﻪ ﻗﺮﺍﺭ ﮔﺮﻓﺘﻪﺍﻧﺪ‪ .‬ﺩﺭ ﻳﻚ ﺯﻣﺎﻥ ﻣﻰﺗﻮﺍﻥ ﺍﺯ‬ ‫ﻣﻰ ﺷﻮﻧﺪ‪ .‬ﻣﺪﻝ ﻣﻮ ﻫﺮﮔﺰ ﻧﺒﺎﻳﺪ ﺑﺎﻋﺚ‬ ‫ﻳﻜﺒﺎﺭ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﺪ‪ .‬ﺑﺎ ﻣﺮﻃﻮﺏ ﻛﻨﻨﺪﻩ‬ ‫ﺧﻮﺍﻫﻴﺪ ﺩﺍﺷﺖ‪ .‬ﺍﻓﺮﺍﺩﻯ ﻛﻪ ﺍﺯ ﻛﻤﺒﻮﺩ‬
‫ﻭﺯﻧﻪ ﺭﺍ ﺩﺭ ﺑﺎﻻ ﻧﮕﺎﻩ ﺩﺍﺭﻳﺪ‪ ،‬ﻭ ‪ 2‬ﺛﺎﻧﻴﻪ ﻫﻢ ﻃﻮﻝ ﺑﻜﺸﺪ ﺗﺎ‬ ‫ﺁﻧﻬﺎ ﺑﺼﻮﺭﺕ ﺗﻜﻰ ﻳﺎ ﺑﺼﻮﺭﺕ ﺟﻔﺖ ﺍﺳﺘﻔﺎﺩﻩ ﻛﺮﺩ‪ .‬ﺑﺴﻴﺎﺭﻯ‬ ‫ﺩﺭﺩﻧﺎﻙ ﺷﺪﻥ ﺭﻳﺸﻪ ﻣﻮﻫﺎ ﺷﻮﺩ‪ ،‬ﺑﻨﺎﺑﺮﺍﻳﻦ‬ ‫ﻣﻮﻫﺎﻯ ﻣﺘﺮﺻﺪ ﺧﺸﻜﻰ ﻭ ﻣﻮﺧﻮﺭﻩ ﺑﻴﺶ‬ ‫ﻭﻳﺘﺎﻣﻴﻦ ﺭﻧﺞ ﻣﻰ ﺑﺮﻧﺪ ﻭ ﺭژﻳﻢ ﻏﺬﺍﻳﻰ‬
‫ﻭﺯﻧﻪ ﺭﺍ ﭘﺎﻳﻴﻦ ﺑﻴﺎﻭﺭﻳﺪ‪ ،‬ﺗﻤﭙﻮﻯ ﺗﻤﺮﻳﻦ ﺷﻤﺎ ‪ 3:1:2‬ﺧﻮﺍﻫﺪ‬ ‫ﺍﺯ ﺩﻣﺒﻞﻫﺎ ﻭﺯﻥ ﺛﺎﺑﺘﻰ ﺩﺍﺭﻧﺪ‪ ،‬ﻭ ﺑﺮﺍﻯ ﺍﻓﺰﺍﻳﺶ ﻣﻘﺎﻭﻣﺖ‬ ‫ﺍﺯ ﭘﻴﺶ ﺣﻔﺎﻇﺖ ﻭ ﻣﺮﺍﻗﺒﺖ ﻣﻰ ﺷﻮﻧﺪ‪.‬‬ ‫ﻧﺎﺳﺎﻟﻢ ﺩﺍﺭﻧﺪ‪ ،‬ﻣﻮﻫﺎﻳﻰ ﺧﺸﻚ ﻭ ﺁﺳﻴﺐ‬
‫ﺑﻮﺩ‪.‬ﺩﺭ ﺁﺧﺮ ﻫﻢ‪ ،‬ﻣﻤﻜﻦ ﺳﺖ ﺍﻳﻦ ﺍﺻﻄﻼﺡﻫﺎ ﻧﻴﺰ ﺩﺭ ﺑﺎﺷﮕﺎﻩ‬ ‫ﺗﻤﺮﻳﻨﺘﺎﻥ‪ ،‬ﺑﺎﻳﺪ ﺩﻣﺒﻞﻫﺎﻳﺘﺎﻥ ﺭﺍ ﻋﻮﺽ ﻛﻨﻴﺪ‪ .‬ﺍﻟﺒﺘﻪ ﺑﺮﺧﻰ‬ ‫ﻣﺪﻝ ﻣﻮﻯ ﺧﻮﺩ ﺭﺍ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ‪.‬‬
‫ﺍﺯ ﺩﻣﺒﻞﻫﺎ ﻫﻢ ﻗﺎﺑﻞ ﺗﻨﻈﻴﻤﻨﺪ‪ ،‬ﻳﻌﻨﻰ ﻣﻰﺗﻮﺍﻧﻴﺪ ﺑﻪ ﻭﺯﻥ‬ ‫ﻣﻮﻫﺎﻳﺘﺎﻥ ﺭﺍ ﺩﺳﺘﻜﺎﺭﻯ ﻧﻜﻨﻴﺪ‬ ‫ﺩﻳﺪﻩ ﺩﺍﺭﻧﺪ‪.‬‬
‫ﺑﻪ ﮔﻮﺷﺘﺎﻥ ﺑﺨﻮﺭﺩ‪:‬‬ ‫ﺁﻧﻬﺎ ﺑﻴﻔﺰﺍﻳﻴﺪ‪.‬ﺩﻣﺒﻞﻫﺎ ﺗﻘﺮﻳﺒﺎ ﻫﻤﻪ ﻛﺎﺭﻩﺍﻧﺪ‪ ،‬ﻭ ﻣﻰﺗﻮﺍﻧﻴﺪ ﺩﺭ‬ ‫ﻣﻮﻫﺎﻳﺘﺎﻥ ﻫﻮﺍ ﺑﺨﻮﺭﺩ‬ ‫ﻧﻴﺎﺯﻯ ﻧﻴﺴﺖ ﻛﻪ ﺻﺪ ﺑﺎﺭ ﻗﺒﻞ ﺍﺯ‬
‫‪ .12‬ﺧﺎﻟﻰ ﻛﺮﺩﻥ ﻋﻀﻠﻪ‪ :‬ﻭﻗﺘﻰ ﻛﻪ ﺍﺯ ﺍﺻﻄﻼﺡ ﺧﺎﻟﻰ‬ ‫ﺑﺎﺯﻩﻯ ﻣﺘﻌﺪﺩﻯ ﺍﺯ ﺗﻤﺮﻳﻨﺎﺕ ﺍﺯ ﺁﻧﻬﺎ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﺪ‪ .‬ﻣﻌﻤﻮﻻ‬ ‫ﺍﮔﺮ ﻃﻮﻻﻧﻰ ﻣﺪﺕ ﻣﻮﻫﺎﻳﺘﺎﻥ ﺭﺍ ﻣﻰ‬ ‫ﺧﻮﺍﺏ ﺑﻪ ﻣﻮﻫﺎﻳﺘﺎﻥ ﺑﻮﺭﺱ ﺑﻜﺸﻴﺪ‪ .‬ﺩﺭ‬ ‫ﻣﺮﺗﺒﺎ ﺍﺻﻼﺡ ﻛﻨﻴﺪ‬
‫ﻛﺮﺩﻥ ﻋﻀﻠﻪ ﺩﺭ ﻣﺤﻴﻂﻫﺎﻯ ﻭﺭﺯﺷﻰ ﺍﺳﺘﻔﺎﺩﻩ ﻣﻰﺷﻮﺩ‪،‬‬ ‫ﺩﻣﺒﻞﻫﺎ ﺭﻭﻯ ﻗﻔﺴﻪﻯ ﻣﺤﻜﻤﻰ ﻗﺮﺍﺭ ﺩﺍﺭﻧﺪ ﻛﻪ »ﺭﻙ«‬ ‫ﺑﻨﺪﻳﺪ‪ ،‬ﺣﺘﻤﺎ ﺑﺎﻳﺪ ﺩﺭ ﻃﻮﻝ ﺷﺒﺎﻧﻪ ﺭﻭﺯ‬ ‫ﻭﺍﻗﻊ ﻫﺮ ﭼﻘﺪﺭ ﻣﻮﻫﺎﻯ ﺳﻴﺎﻩ ﺭﺍ ﻛﻤﺘﺮ‬ ‫ﻛﻮﺗﺎﻩ ﻛﺮﺩﻥ ﻣﻮ ﺑﻪ ﻇﺎﻫﺮ ﻣﻀﺮ ﻣﻰ‬
‫ﻣﻌﻨﻰﺍﺵ ﺁﻥ ﺍﺳﺖ ﻛﻪ ﺷﻤﺎ ﺑﻪ ﻧﻘﻄﻪﺍﻯ ﺍﺯ ﺧﺴﺘﮕﻰ ﻋﻀﻠﻪ‬ ‫ﻧﺎﻣﻴﺪﻩ ﻣﻰﺷﻮﺩ‪ .‬ﺣﻮﺍﺳﺘﺎﻥ ﺑﺎﺷﺪ ﻛﻪ ﺩﻣﺒﻞﻫﺎ ﺍﺯ ﺭﻭﻯ‬ ‫ﺁﻧﻬﺎ ﺭﺍ ﺑﺎﺯ ﻛﻨﻴﺪ‪ .‬ﺑﺎﻳﺪ ﻭﺯﺵ ﺑﺎﺩ ﺭﺍ ﻻﺑﻪ‬ ‫ﺩﺳﺘﻜﺎﺭﻯ ﻛﻨﻴﺪ‪ ،‬ﺁﻧﻬﺎ ﺣﺎﻟﺖ ﺑﻬﺘﺮﻯ‬ ‫ﺁﻳﺪ ﺍﮔﺮ ﻣﻰ ﺧﻮﺍﻫﻴﺪ ﻣﻮﻫﺎﻳﺘﺎﻥ ﺭﺍ ﺑﻠﻨﺪ‬
‫ﺭﺳﻴﺪﻩﺍﻳﺪ ﻛﻪ ﺩﻳﮕﺮ ﺗﻮﺍﻧﻰ ﺩﺭ ﻋﻀﻠﻪﺗﺎﻥ ﻧﻴﺴﺖ‪ .‬ﺍﻳﻦ ﺷﺮﺍﻳﻂ‬ ‫ﺭﻙ‪ ،‬ﺑﻪ ﺭﻭﻯ ﭘﺎﻫﺎﻳﺘﺎﻥ ﻧﻴﻔﺘﺪ‪ ،‬ﺩﺭ ﻏﻴﺮ ﺍﻳﻨﺼﻮﺭﺕ ﺍﻧﮕﺸﺘﺎﻥ‬ ‫ﻻﻯ ﻣﻮﻫﺎﻳﺘﺎﻥ ﺍﺣﺴﺎﺱ ﻛﻨﻴﺪ‪ ،‬ﭼﺮﺍ ﻛﻪ‬ ‫ﺑﻪ ﺧﻮﺩ ﻣﻰ ﮔﻴﺮﻧﺪ‪ .‬ﺩﺭ ﻣﺮﺣﻠﻪ ﺑﻌﺪﻯ‬ ‫ﻛﻨﻴﺪ‪ .‬ﺍﻣﺎ ﻛﻮﺗﺎﻩ ﻛﺮﺩﻥ ﻣﻮ ﺧﺸﻜﻰ‪،‬‬
‫ﻣﻌﻤﻮﻻ ﺑﺮﺍﻯ ﺗﻤﺮﻳﻨﺎﺗﻰ ﻛﻪ ﻫﺪﻓﺸﺎﻥ ﻋﻀﻠﻪﺳﺎﺯﻯ ﺍﺳﺖ‬ ‫ﺍﻳﻦ ﺧﻮﺩ ﻳﻚ ﺭﻭﺵ ﺣﻔﺎﻇﺖ ﻣﻮﻫﺎﺳﺖ‪.‬‬ ‫ﺑﺎﻓﺖ ﻣﻮﻫﺎ ﻣﻰ ﺗﻮﺍﻧﺪ ﻛﻤﻰ ﺍﺯ ﺩﺳﺘﻜﺎﺭﻯ‬ ‫ﺁﺳﻴﺐ ﺩﻳﺪﮔﻰ ﻭ ﻣﻮﺧﻮﺭﻩ ﺭﺍ ﺍﺯ ﺑﻴﻦ ﻣﻰ‬
‫ﭘﺎﻫﺎﻳﺘﺎﻥ ﺑﻬﺎﻯ ﺳﻨﮕﻴﻨﻰ ﺧﻮﺍﻫﻨﺪ ﭘﺮﺩﺍﺧﺖ!‬ ‫ﭘﻮﺷﺎﻧﺪﻥ ﻣﻮﻯ ﺳﺮ ﺩﺭ ﻣﻮﺍﺭﺩﻯ ﻛﻪ ﺑﺎ ﮔﺮﺩ‬ ‫ﻣﻮﻫﺎﻳﺘﺎﻥ ﻛﻢ ﻛﻨﺪ‪ ،‬ﺍﮔﺮ ﭼﻪ ﺷﺎﻳﺪ‬ ‫ﺑﺮﺩ‪ .‬ﭼﺮﺍ ﻛﻪ ﺑﻠﻨﺪ ﻛﺮﺩﻥ ﻣﻮﻫﺎﻯ ﺁﺳﻴﺐ‬
‫ﻃﺮﺍﺣﻰ ﻣﻰﺷﻮﺩ‪.‬‬ ‫‪ .4‬ﺳﻴﻢﻛﺶ‪ :‬ﻳﻚ ﺩﺳﺘﮕﺎﻩ ﺳﻴﻢﻛﺶ‪ ،‬ﺷﺎﻣﻞ ﺍﻧﻮﺍﻉ‬ ‫ﻭ ﻏﺒﺎﺭ ﺩﺭ ﺗﻤﺎﺱ ﺍﺳﺖ ﻭ ﻣﻰ ﺧﻮﺍﻫﻴﺪ‬ ‫ﺧﻮﺩﺵ ﺩﺭ ﺻﻮﺭﺕ ﻃﻮﻻﻧﻰ ﻣﺪﺕ ﺷﺪﻥ‬ ‫ﺩﻳﺪﻩ ﺑﻪ ﺗﺨﺮﻳﺐ ﺑﻴﺸﺘﺮ ﻣﻮﻫﺎﻯ ﺷﻤﺎ‬
‫‪ .13‬ﺣﺪﺍﻛﺜﺮ‪ :‬ﺍﻳﻦ ﺍﺻﻄﻼﺡ ﻣﻤﻜﻦ ﺍﺳﺖ ﺑﻪ ﺩﻭ ﻣﻮﺿﻮﻉ‬ ‫ﺩﺳﺘﻪﻫﺎ ﻣﺎﻧﻨﺪ ﻳﻚ ﻣﻴﻠﻪﻯ ﺻﺎﻑ ﻳﺎ ﻳﻚ ﻃﻨﺎﺏ ﺍﺳﺖ‪ ،‬ﻛﻪ‬ ‫ﺍﺯ ﻧﻮﺭ ﺷﺪﻳﺪ ﺧﻮﺭﺷﻴﺪ ﺩﻭﺭ ﺑﺎﺷﺪ‪ ،‬ﻣﻔﻴﺪ‬ ‫ﻭ ﻣﺪﻝ ﻫﺎﻯ ﭘﺮ ﭘﻴﭻ ﻭ ﺗﺎﺏ ﻋﺎﻣﻠﻰ ﺑﺮﺍﻯ‬ ‫ﻣﻨﺠﺮ ﻣﻰ ﺷﻮﺩ‪ .‬ﺍﻳﻦ ﻛﻮﺗﺎﻩ ﻛﺮﺩﻥ ﻣﻰ‬
‫ﺍﺷﺎﺭﻩ ﺩﺍﺷﺘﻪ ﺑﺎﺷﺪ‪ .‬ﺍﻭﻝ‪ ،‬ﺣﺪﺍﻛﺜﺮ ﻭﺯﻧﻰ ﻛﻪ ﻣﻰﺗﻮﺍﻧﻴﺪ ﺑﺎ‬ ‫ﺗﻮﺳﻂ ﻳﻚ ﻛﺎﺑﻞ ﺑﻪ ﻳﻚ ﻗﺮﻗﺮﻩ‪ ،‬ﻭ ﭘﺲ ﺍﺯ ﺁﻥ ﺑﻪ ﭼﻨﺪﻳﻦ ﻭﺯﻧﻪ‬ ‫ﺍﺳﺖ ﺍﻣﺎ ﺍﻳﻦ ﭘﻮﺷﺎﻧﺪﻥ ﺑﺎﻳﺪ ﻣﺪﺕ ﺯﻣﺎﻥ‬ ‫ﺗﻮﺍﻧﺪ ﺑﻴﻦ ﻳﻚ ﺩﻭﻡ ﺗﺎ ﻳﻚ ﭼﻬﺎﺭﻡ ﺍﻳﻨﭻ‬
‫ﺁﻥ ﻳﻚ ﺳﺖ ﺭﺍ ﺑﺼﻮﺭﺕ ﻛﺎﻣﻞ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ‪ .‬ﺩﻭﻡ‪ ،‬ﺣﺪﺍﻛﺜﺮ‬ ‫ﻣﺘﺼﻞ ﺍﺳﺖ‪ .‬ﺑﺎ ﺍﺳﺘﻔﺎﺩﻩ ﺍﺯ ﻣﺠﻤﻮﻉ ﺩﺳﺘﻪ ﻭ ﻛﺎﺑﻞ ﻭ ﻗﺮﻗﺮﻩ‪،‬‬ ‫ﻛﻮﺗﺎﻫﻰ ﺩﺍﺷﺘﻪ ﺑﺎﺷﺪ‪ .‬ﺑﺎﻳﺪ ﺍﺯ ﻭﺳﺎﻳﻠﻰ‬ ‫ﺗﺨﺮﻳﺐ ﻣﻮ ﺷﻮﺩ‪.‬‬ ‫ﺩﺭ ﻣﺎﻩ ﺑﺎﺷﺪ‪ .‬ﺍﮔﺮ ﺁﺭﺍﻳﺸﮕﺮ ﺷﻤﺎ ﻫﻤﻮﺍﺭﻩ‬
‫ﻣﻰﺗﻮﺍﻧﻴﺪ ﻭﺯﻥ ﺯﻳﺎﺩﻯ ﺭﺍ ﺗﺤﻤﻞ ﻛﺮﺩﻩ ﻭ ﺣﺮﻛﺎﺕ ﻣﺨﺘﻠﻔﻰ‬ ‫ﻛﻪ ﻣﻮ ﺑﺎ ﺁﻧﻬﺎ ﺩﺭ ﺗﻤﺎﺱ ﺍﺳﺖ‪ ،‬ﺑﻪ ﺧﻮﺑﻰ‬ ‫ﺍﺻﺮﺍﺭ ﺩﺍﺭﺩ ﻛﻪ ﻣﻮﻫﺎﻯ ﺷﻤﺎ ﺭﺍ ﺑﻴﺶ ﺍﺯ‬
‫ﺗﻌﺪﺍﺩ ﺗﻜﺮﺍﺭ ﺗﺎ ﺯﻣﺎﻧﻰ ﻛﻪ ﻋﻀﻼﺗﺘﺎﻥ ﺧﺎﻟﻰ ﻛﻨﺪ‪.‬‬ ‫ﺭﺍ ﺩﺭ ﻣﺤﺪﻭﺩﻩﻫﺎﻯ ﺣﺮﻛﺘﻰ ﻣﺘﻔﺎﻭﺕ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ‪ .‬ﺣﺮﻛﺎﺗﻰ‬ ‫ﻣﺮﺍﻗﺒﺖ ﻛﻨﻴﺪ‪ ،‬ﻟﺒﺎﺱ ﻫﺎ‪ ،‬ﺭﻭﺑﺎﻟﺸﺘﻰ ﻭ‬ ‫ﻣﻮﻫﺎ ﺭﺍ ﺩﻭﺭ ﺍﺯ ﺣﺮﺍﺭﺕ ﻧﮕﻪ ﺩﺍﺭﻳﺪ‬ ‫ﺍﻳﻦ ﺍﻧﺪﺍﺯﻩ ﻛﻮﺗﺎﻩ ﻛﻨﺪ‪ ،‬ﻣﻮﻫﺎﻳﺘﺎﻥ ﻫﺮﮔﺰ‬
‫‪ .14‬ﻛﻤﻚ ﺩﺍﺩﻥ‪ :‬ﻣﻤﻜﻦ ﺍﺳﺖ ﺷﺨﺺ ﺩﻳﮕﺮﻯ ﺩﺭ‬ ‫ﻛﻪ ﺍﻧﺠﺎﻡ ﺩﺍﺩﻧﺶ ﺗﻮﺳﻂ ﻫﺎﻟﺘﺮ ﻳﺎ ﺩﻣﺒﻞ‪ ،‬ﻧﺸﺪﻧﻰ ﺍﺳﺖ‪.‬‬ ‫ﺣﺘﻰ ﺻﻨﺪﻟﻰ ﻣﺎﺷﻴﻦ ﺑﺎﻳﺪ ﺗﻤﻴﺰ ﺑﺎﺷﻨﺪ‪.‬‬ ‫ﺍﮔﺮ ﻓﻘﻂ ﺩﺭ ﺑﻌﻀﻰ ﻣﻮﺍﺭﺩ ﻣﻮﻫﺎ ﺭﺍ‬ ‫ﺑﻠﻨﺪ ﻧﺨﻮﺍﻫﺪ ﺑﻮﺩ‪ .‬ﭘﺲ ﻳﺎ ﺁﺭﺍﻳﺸﮕﺮﺗﺎﻥ ﺭﺍ‬
‫ﺑﺎﺷﮕﺎﻩ ﺍﺯ ﺷﻤﺎ ﺩﺭﺧﻮﺍﺳﺖ ﻛﻤﻚ ﻛﻨﺪ‪ .‬ﻃﺒﻴﻌﺘﺎ ﺍﻭ ﺣﻴﻮﺍﻥ‬ ‫‪ .5‬ﻭﺯﻧﻪﻫﺎﻯ ﺁﺯﺍﺩ‪ :‬ﻫﺮ ﭼﻴﺰﻯ ﻛﻪ ﻃﻮﺭﻯ ﻃﺮﺍﺣﻰ ﺷﺪﻩ‬ ‫ﺑﺮﺍﻯ ﻣﺮﺍﻗﺒﺖ ﺍﺯ ﻣﻮﻫﺎﻳﺘﺎﻥ ﻣﻰ ﺗﻮﺍﻧﻴﺪ ﺩﺭ‬ ‫ﺑﺎ ﺁﻫﻦ ﻣﺴﻄﺢ ﻳﺎ ﭘﻴﭽﻴﺪﻩ ﺗﻤﺎﺱ ﻣﻰ‬ ‫ﻋﻮﺽ ﻛﻨﻴﺪ ﻳﺎ ﺭﻭﺵ ﺧﻮﺩ ﺭﺍ ﺑﺮﺍﻯ ﺣﻔﻆ‬
‫ﺧﺎﻧﮕﻰﺍﺵ ﺭﺍ ﺩﺭ ﺑﺎﺷﮕﺎﻩ ﮔﻢ ﻧﻜﺮﺩﻩ! ﺍﻭ ﺍﺯ ﺷﻤﺎ ﺩﺭﺧﻮﺍﺳﺖ‬ ‫ﺍﺳﺖ ﻛﻪ ﻗﺎﺑﻞ ﺍﺗﺼﺎﻝ ﺑﻪ ﭼﻴﺰﻯ ﻣﺎﻧﻨﺪ ﻗﺮﻗﺮﻩ ﻳﺎ ﻣﺎﺷﻴﻨﻰ‬ ‫ﻃﻮﻝ ﺷﺐ ﺑﺎ ﺩﺳﺘﻤﺎﻝ ﺍﺑﺮﻳﺸﻤﻰ ﻳﺎ ﺳﺎﺗﻦ‬ ‫ﺩﻫﻴﺪ ﺗﺎ ﺯﻣﺎﻧﻰ ﻛﻪ ﺣﺮﺍﺭﺕ ﺑﻴﺶ ﺍﺯ ﺣﺪ‬ ‫ﺳﻼﻣﺘﻰ ﻣﻮﻫﺎﻳﺘﺎﻥ ﺍﺭﺗﻘﺎ ﺑﺨﺸﻴﺪ‪ .‬ﺍﻟﺒﺘﻪ‬
‫ﺩﺍﺭﺩ ﺗﺎ ﺩﺭ ﺍﺟﺮﺍﻯ ﺗﻤﺮﻳﻨﻰ ﻛﻪ ﺑﻪ ﺗﻨﻬﺎﻳﻰ ﻗﺎﺩﺭ ﺑﻪ ﺍﻧﺠﺎﻣﺶ‬ ‫ﻧﻴﺴﺖ‪ ،‬ﻣﻰﺗﻮﺍﻧﻴﺪ ﺁﻧﺮﺍ ﻭﺯﻧﻪﻯ ﺁﺯﺍﺩ ﺑﻨﺎﻣﻴﺪ‪ .‬ﺑﻨﺎﺑﺮﺍﻳﻦ ﺍﻳﻦ‬ ‫ﻣﻮﻫﺎﻳﺘﺎﻥ ﺭﺍ ﺑﭙﻮﺷﺎﻧﻴﺪ ﻳﺎ ﺑﺎﻟﺸﺘﻰ ﺍﻧﺘﺨﺎﺏ‬ ‫ﺯﻳﺎﺩ ﻧﺒﺎﺷﺪ‪ ،‬ﺿﺮﺭ ﻧﺪﺍﺭﺩ‪ .‬ﺗﺎ ﻣﻰ ﺗﻮﺍﻧﻴﺪ‬ ‫ﺍﻳﻦ ﺑﺴﺘﮕﻰ ﺑﻪ ﻣﻮﺍﺩ ﺷﻴﻤﻴﺎﻳﻰ ﻛﻪ ﺭﻭﺯﺍﻧﻪ‬
‫ﻧﻴﺴﺖ‪ ،‬ﻛﻤﻜﺶ ﻛﻨﻴﺪ‪ .‬ﻫﺮﭼﻨﺪ ﺍﻳﻦ ﻛﻤﻚ ﻣﻤﻜﻦ ﺍﺳﺖ‬ ‫ﻋﺒﺎﺭﺕ ﺩﻣﺒﻞ‪ ،‬ﻫﺎﻟﺘﺮ‪ ،‬ﺗﻮپﻫﺎﻯ ﻛﻮﭼﻚ ﻳﻮﮔﺎ‪ ،‬ﻛﺘﻞﺑﻞ‪،‬‬ ‫ﺍﺳﺘﻔﺎﺩﻩ ﺍﺯ ﺣﺎﻟﺖ ﺩﻫﻨﺪﻩ ﻫﺎﻯ ﺩﺍﻍ ﺭﺍ‬ ‫ﺭﻭﻯ ﺳﺮﺗﺎﻥ ﻣﻰ ﮔﺬﺍﺭﻳﺪ ﻫﻢ ﺩﺍﺭﺩ‪ ،‬ﻣﺜﻼ‬
‫ﻭ ﻫﺮ ﭼﻴﺰﻯ ﻛﻪ ﻣﻰﺗﻮﺍﻧﻴﺪ ﺁﻧﺮﺍ ﺑﺮﺩﺍﺭﻳﺪ ﻭ ﺗﻤﺮﻳﻨﻰ ﺭﺍ ﺑﺎ‬ ‫ﻛﻨﻴﺪ ﻛﻪ ﺍﺯ ﭘﻨﺒﻪ ﺑﺎﺷﺪ‪.‬‬ ‫ﺭﻧﮓ ﻣﻮ ﻳﺎ ﺷﺎﻣﭙﻮﻳﻰ ﻛﻪ ﺍﺳﺘﻔﺎﺩﻩ ﻣﻰ‬
‫ﺗﻨﻬﺎ ﺑﺮﺍﻯ ﺍﺯ ﺟﺎﻯ ﻛﻨﺪﻥ ﻭﺯﻧﻪ ﺑﺎﺷﺪ‪.‬‬ ‫ﺍﺳﺘﻔﺎﺩﻩ ﺍﺯ ﺁﻥ ﺍﺟﺮﺍ ﻛﻨﻴﺪ ﺭﺍ ﺷﺎﻣﻞ ﻣﻰﺷﻮﺩ‪ .‬ﺍﻟﺒﺘﻪ ﺑﻪ ﺷﺮﻁ‬ ‫ﻛﻨﻴﺪ‪ .‬ﺩﺭ ﺍﻳﻦ ﺻﻮﺭﺕ ﺑﻴﻦ ﺷﺶ ﻫﻔﺘﻪ ﺗﺎ‬
‫‪ PR .15‬ﻳﺎ ‪ :PB‬ﺍﻳﻦ ﺩﻭ ﺍﺻﻄﻼﺡ‪ ،‬ﻣﺨﻔﻒ ‪Personal‬‬ ‫ﺍﻳﻨﻜﻪ ﻳﻚ ﻭﺯﻧﻪ ﺑﺎﺷﺪ! ﺧﻮﺏ ﺍﺳﺖ ﻛﻪ ﺩﺭ ﺗﻤﺮﻳﻦﻫﺎﻳﺘﺎﻥ‬ ‫ﺷﺶ ﻣﺎﻩ ﺷﻤﺎ ﻧﻴﺎﺯ ﺑﻪ ﻛﻮﺗﺎﻫﻰ ﻣﻮ ﺩﺍﺭﻳﺪ‪.‬‬
‫‪ Record‬ﻭ ‪ Personal Best‬ﻫﺴﺘﻨﺪ‪ .‬ﺍﻳﻦ ﻋﺒﺎﺭﺍﺕ ﺯﻣﺎﻧﻰ ﺑﻪ‬ ‫ﺍﺯ ﻭﺯﻧﻪﻫﺎﻯ ﺁﺯﺍﺩ ﺑﻬﺮﻩ ﺑﺒﺮﻳﺪ‪ ،‬ﭼﺮﺍ ﻛﻪ ﺑﻪ ﺛﺒﺎﺕ ﻭ ﺍﻓﺰﺍﻳﺶ‬ ‫ﺑﻬﺘﺮ ﺍﺳﺖ ﺷﻤﺎ ﺭﻭﺯ ﺑﻪ ﺭﻭﺯ ﻣﺮﺍﻗﺐ ﺭﻳﺸﻪ‬
‫ﻛﺎﺭ ﻣﻰﺭﻭﻧﺪ ﻛﻪ ﻗﺮﺍﺭ ﺍﺳﺖ ﺑﻪ ﻳﻚ ﻣﻮﻓﻘﻴﺖ ﺷﺨﺼﻰ ﺩﺳﺖ‬ ‫ﻣﻮﻫﺎﻳﺘﺎﻥ ﺑﺎﺷﻴﺪ ﻭ ﭘﺎﻳﻴﻦ ﻣﻮﻫﺎﻳﺘﺎﻥ ﺭﺍ ﺑﻪ‬
‫ﻳﺎﺑﻴﺪ‪ ،‬ﻣﺜﻞ ﺩﻭﻳﺪﻥ ‪ 5‬ﻛﻴﻠﻮﻣﺘﺮ ﺩﺭ ‪ 20‬ﺩﻗﻴﻘﻪ‪ ،‬ﻳﺎ ﺑﺪﺳﺖ‬ ‫ﺗﻌﺎﺩﻝ ﻋﻀﻼﺗﺘﺎﻥ ﺧﻴﻠﻰ ﻛﻤﻚ ﺧﻮﺍﻫﻨﺪ ﻛﺮﺩ‪.‬‬
‫‪ .6‬ﻣﺎﺷﻴﻦ ﺍﺳﻤﻴﺖ‪ :‬ﺍﻳﻦ ﻭﺳﻴﻠﻪ ﻛﻪ ﺍﺳﻤﺶ ﺭﺍ ﺍﺯ ﻣﺨﺘﺮﻉ‬ ‫ﻃﻮﺭ ﻣﻨﻈﻢ ﻛﻮﺗﺎﻩ ﻛﻨﻴﺪ‪.‬‬
‫ﺁﻭﺭﺩﻥ ﺗﻮﺍﻧﺎﻳﻰ ﺍﺟﺮﺍﻯ ﭘﺮﺱ ﺳﻴﻨﻪﻯ ‪ 100‬ﻛﻴﻠﻮﻳﻰ‪.‬‬ ‫ﺧﻮﺩ ﺑﻪ ﺍﺭﺙ ﺑﺮﺩﻩ ﺍﺳﺖ‪ ،‬ﺗﺸﻜﻴﻞ ﺷﺪﻩ ﺍﺯ ﻳﻚ ﻫﺎﻟﺘﺮ‪ ،‬ﻛﻪ ﺑﺮ‬ ‫ﺍﺯ ﻣﺤﺼﻮﻻﺕ ﻣﺮﻃﻮﺏ ﻛﻨﻨﺪﻩ‬
‫‪ .16‬ﺑﺎ ﻫﻢ ﺗﻤﺮﻳﻦ ﻛﺮﺩﻥ‪ :‬ﺍﮔﺮ ﻳﻜﻰ ﺍﺯ ﻭﺭﺯﺷﻜﺎﺭﺍﻥ ﺩﻳﮕﺮ‬ ‫ﺭﻭﻯ ﻣﺴﻴﺮﻯ ﺛﺎﺑﺖ ﺣﺮﻛﺖ ﻣﻰﻛﻨﺪ‪ ،‬ﻭ ﺑﺎﻋﺚ ﺧﻮﺍﻫﺪ ﺷﺪ‬
‫ﺍﺯ ﺷﻤﺎ ﭼﻨﻴﻦ ﺩﺭﺧﻮﺍﺳﺘﻰ ﺩﺍﺷﺖ‪ ،‬ﻣﻌﻨﻰﺍﺵ ﺍﻳﻦ ﺍﺳﺖ ﻛﻪ‬ ‫ﺗﺎ ﻣﻄﻤﺌﻦ ﺷﻮﻳﺪ ﻛﻪ ﻫﺎﻟﺘﺮ ﻓﻘﻂ ﺑﻪ ﻃﻮﺭ ﻋﻤﻮﺩﻯ ﻭ ﺩﺭ‬ ‫ﺍﺳﺘﻔﺎﺩﻩﻛﻨﻴﺪ‬
‫ﻣﻰﺧﻮﺍﻫﺪ ﻭﺳﺎﻳﻠﻰ ﻛﻪ ﺷﻤﺎ ﺩﺭ ﺣﺎﻝ ﺗﻤﺮﻳﻦ ﺑﺎ ﺁﻥ ﻫﺴﺘﻴﺪ‬ ‫ﻣﺴﻴﺮﻯ ﻛﻨﺘﺮﻝ ﺷﺪﻩ ﺣﺮﻛﺖ ﻣﻰﻛﻨﺪ‪ .‬ﻣﻰﺗﻮﺍﻧﻴﺪ ﻫﻨﮕﺎﻣﻰ‬ ‫ﺍﻏﻠﺐ ﻣﻮﻫﺎ ﺑﺨﺼﻮﺹ ﻣﻮﻫﺎﻯ ﺳﻴﺎﻩ‬
‫ﺭﺍ ﺑﺼﻮﺭﺕ ﺍﺷﺘﺮﺍﻛﻰ ﺑﺎ ﺷﻤﺎ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﺪ‪ .‬ﺩﺭ ﺍﻳﻦ ﺣﺎﻟﺖ‬
‫ﻣﻤﻜﻦ ﺍﺳﺖ ﺑﺼﻮﺭﺕ ﺳﺖﻫﺎﻯ ﻳﻜﻰ ﺩﺭ ﻣﻴﺎﻥ ﺟﺎﻳﺘﺎﻥ ﺭﺍ‬
‫ﺑﺎ ﻫﻢ ﻋﻮﺽ ﻛﻨﻴﺪ‪ ،‬ﻳﺎ ﺍﻳﻨﻜﻪ ﻭﺯﻧﻪﻫﺎﻳﺘﺎﻥ ﺭﺍ ﺑﻪ ﻫﻢ ﺑﺴﭙﺎﺭﻳﺪ‪.‬‬