Page 9 - (کیهان لندن - سال سى و دوم ـ شماره ۴۰ (دوره جديد

‫ﺑﺪﻭﻥ ﺷﻤﺎﺭﺓ ﺻﻔﺤﻪ ‪ -‬ﺷﻤﺎﺭﻩ ‪40‬‬

‫ﺟﻤﻌﻪ ‪ 1‬ﺗﺎ ﭘﻨﺠﺸﻨﺒﻪ ‪ 7‬ژﺍﻧﻮﻳﻪ ‪2016‬‬

‫ﻣﺮﺩﺍﻥ ﺷﺎﺧﺺ‬ ‫دروز‬

‫ﺍﺳﻔﻨﺪﻳﺎﺭ‬
‫ﺑﻬﺎﺭﻣﺴﺖ ﺯﺍﺩﻩ‬

‫ﺍﺳﻔﻨﺪﻳﺎﺭ )ﺍﺳﻰ( ﺑﻬﺎﺭﻣﺴﺖ ﺯﺍﺩﻩ‬
‫ﺗﻬﺮﺍﻥ ﻳﻚ ﺩﺍﻭﺭ ﺑﺎﺯﻧﺸﺴﺘﻪ ﻓﻮﺗﺒﺎﻝ‬
‫ﺍﻳﺮﺍﻧﻰﺗﺒﺎﺭ ﺍﻫﻞ ﺁﻣﺮﻳﻜﺎ ﻭ ﻋﻀﻮ ﻛﻤﻴﺘﻪ‬
‫ﺩﺍﻭﺭﺍﻥ ﻛﻮﻧﻜﺎﻛﺎﻑ ﺍﺳﺖ ﻛﻪ ﺩﺭ ﻣﺴﺎﺑﻘﺎﺕ‬
‫ﻣﻬﻤﻰ ﻫﻤﭽﻮﻥ ﺟﺎﻡ ﺟﻬﺎﻧﻰ ‪،1998‬‬

‫ﻛﻮﭘﺎ ﺁﻣﺮﻳﻜﺎ ‪ ،1997‬ﺍﻟﻤﭙﻴﻚ ‪ 1996‬ﻭ‬

‫ﮔﻠﺪ ﻛﺎپ ‪ 1996‬ﺳﻮﺕ ﺯﺩﻩ ﺍﺳﺖ‪ .‬ﺑﻬﺎﺭ‬

‫ﻣﺴﺖ ﺩﺭ ‪ 1972‬ﺑﻪ ﺁﻣﺮﻳﻜﺎ ﺭﻓﺖ ﻭ ﺩﺭ‬

‫‪ 1991‬ﺷﻬﺮﻭﻧﺪ ﺍﻳﻦ ﻛﺸﻮﺭ ﺷﺪ‪.‬‬

‫ﻗﻀﺎﻭﺕ ﺍﻭ ﺩﺭ ﺑﺎﺯﻯ ﺑﻴﻦ ﺩﻭ ﺗﻴﻢ ﺑﺮﺯﻳﻞ‬

‫ﺩﺭ ﺍﺑﺘﺪﺍ ﺩﺭ ﺣﺎﻟﻰﻛﻪ ﺩﺭ ﺗﺼﺎﻭﻳﺮ‬ ‫ﻭ ﻧﺮﻭژ ﺩﺭ ﺟﺎﻡ ﺟﻬﺎﻧﻰ‪ 1998‬ﻣﻬﻤﺘﺮﻳﻦ‬ ‫ﻧﻮﺷﻴﺪﻧﻰﻫﺎﻯ‬ ‫ﻓﺮﻳﺎﺩ ﻣﻰ ﺯﻧﻢ ‪،‬‬
‫ﻫﻴﭻﻳﻚ ﺍﺯ ‪ 16‬ﺩﻭﺭﺑﻴﻦ ﺗﻠﻮﻳﺰﻳﻮﻧﻰ ﻭ‬ ‫ﻋﺎﻣﻞ ﺷﻬﺮﺕ ﺑﻬﺎﺭﻣﺴﺖ ﺍﺳﺖ‪.‬‬ ‫ﻣﻦ ﭼﻬﺮﻩ ﺍﻡ ﮔﺮﻓﺘﻪ !‬
‫ﻋﻜﺎﺳﺎﻥ ﻛﻨﺎﺭ ﺯﻣﻴﻦ ﺧﻄﺎﻳﻰ ﺩﻳﺪﻩ‬ ‫ﺑﻬﺎﺭﻣﺴﺖ ﺩﺭ ﺩﻗﺎﻳﻖ ﺁﺧﺮ ﺁﻥ ﺩﻳﺪﺍﺭ ﺑﺎ‬ ‫ﺧﻄﺮﻧﺎﻙ ﺑﺮﺍﻯ ﻣﻴﻨﺎﻯ ﺩﻧﺪﺍﻥ‬ ‫ﻣﻦ ﻗﺎﻳﻘﻢ ﻧﺸﺴﺘﻪ ﺑﻪ ﺧﺸﻜﻰ !‬
‫ﻧﻤﻰﺷﺪ‪ ،‬ﺑﺮﺧﻰ ﺍﻋﻼﻡ ﭘﻨﺎﻟﺘﻰ ﺍﺯ ﺳﻮﻯ‬ ‫ﺍﻋﻼﻡ ﺧﻄﺎﻯ ﺟﻮﻧﻴﻮﺭ ﺑﺎﻳﺎﻧﻮ ﻣﺪﺍﻓﻊ ﺑﺮﺯﻳﻞ‬ ‫ﻣﻘﺼﻮﺩ ﻣﻦ ﺯ ﺣﺮﻓﻢ ﻣﻌﻠﻮﻡ ﺑﺮ ﺷﻤﺎﺳﺖ‬
‫ﺑﻬﺎﺭﻣﺴﺖ ﺩﺭ ﺩﻗﺎﻳﻖ ﭘﺎﻳﺎﻧﻰ ﺩﻳﺪﺍﺭ ﺭﺍ ﺑﺎ‬ ‫ﺑﺮ ﺭﻭﻯ ﺗﻮﺭﻩ ﺁﻧﺪﺭﻩ ﻓﻠﻮ ﻣﻬﺎﺟﻢ ﻧﺮﻭژ ﺩﺭ‬ ‫ﻣﺤﻘﻘﺎﻥ ﺍﺳﺘﺮﺍﻟﻴﺎﻳﻰ ‪ 23‬ﻣﺤﺼﻮﻝ ﺑﺪﻭﻥ ﻗﻨﺪ ﻭ ﺣﺎﻭﻯ ﺷﻜﺮ ﺭﺍ‬ ‫‪ ،‬ﻳﻚ ﺩﺳﺖ ﺑﻰ ﺻﺪﺍﺳﺖ ‪،‬‬
‫ﺗﻮﺟﻪ ﺑﻪ ﻣﺴﺎﺋﻞ ﺩﺍﻭﺭﻯ ﺑﺎﺯﻯ ﻛﺎﻣﺮﻭﻥ‬ ‫ﻣﺤﻮﻃﻪ ﺟﺮﻳﻤﻪ ﻳﻚ ﺿﺮﺑﻪ ﭘﻨﺎﻟﺘﻰ ﺭﺍ ﺑﻪ‬ ‫ﻣﻮﺭﺩ ﺁﺯﻣﺎﻳﺶ ﻗﺮﺍﺭ ﺩﺍﺩﻧﺪ ﻭ ﺩﺭﻳﺎﻓﺘﻨﺪ ﻛﻪ ﺑﺮﺧﻰ ﺍﻓﺰﻭﺩﻧﻰﻫﺎﻯ ﺍﺳﻴﺪﻯ‬ ‫ﻣﻦ ‪ ،‬ﺩﺳﺖ ﻣﻦ ﻛﻤﻚ ﺯ ﺩﺳﺖ ﺷﻤﺎ‬
‫ﻭ ﺷﻴﻠﻰ ﺩﺭ ﺭﻭﺯ ﺑﻌﺪ ﺑﻪ ﺩﺳﻴﺴﻪ‬ ‫ﺳﻮﺩ ﻧﺮﻭژﺍﻋﻼﻡ ﻛﺮﺩ ﻭ ﺳﺒﺐ ﭘﻴﺮﻭﺯﻯ ﺩﻭ‬ ‫ﺣﺘﻰ ﺩﺭ ﻋﺪﻡ ﻭﺟﻮﺩ ﻗﻨﺪ‪ ،‬ﺑﻪ ﺩﻧﺪﺍﻥ ﺁﺳﻴﺐ ﻣﻰﺯﻧﻨﺪ‪.‬ﺍﺭﻳﻚ ﺭﻳﻨﻮﻟﺪﺯ‪ ،‬ﺍﺳﺘﺎﺩ‬
‫ﻗﺪﺭﺗﻬﺎﻯ ﻏﺮﺑﻰ ﺑﺮﺍﻯ ﺟﻠﻮﮔﻴﺮﻯ ﺍﺯ‬ ‫ﺑﺮ ﻳﻚ ﺍﻳﻦ ﺗﻴﻢ ﺑﺮﺍﺑﺮ ﺑﺮﺯﻳﻞ ﺷﺪ ﻭ ﺩﺭ‬ ‫ﺩﺍﻧﺸﮕﺎﻩ ﻣﻠﺒﻮﺭﻥ‪ ،‬ﮔﻔﺖ‪» :‬ﺍﻓﺮﺍﺩ ﺯﻳﺎﺩﻯ ﺁﮔﺎﻩ ﻧﻴﺴﺘﻨﺪ ﻛﻪ ﺍﮔﺮﭼﻪ ﻛﺎﻫﺶ ﻗﻨﺪ‬ ‫ﻣﻰﻛﻨﺪ ﻃﻠﺐ‪،‬‬
‫ﺣﻀﻮﺭ ﺗﻴﻢﻫﺎﻯ ﺁﻓﺮﻳﻘﺎﻳﻰ ﺩﺭ ﻣﻴﺎﻥ‬ ‫ﺣﺎﻟﻰ ﻛﻪ ﺩﺭ ﺩﻳﮕﺮ ﺩﻳﺪﺍﺭ ﮔﺮﻭﻩ ﻣﺮﺍﻛﺶ‬ ‫ﻣﺼﺮﻓﻰ‪ ،‬ﺧﻄﺮ ﭘﻮﺳﻴﺪﮔﻰ ﺩﻧﺪﺍﻥ ﺭﺍ ﻛﺎﻫﺶ ﻣﻰﺩﻫﺪ‪ ،‬ﺁﻣﻴﺰﻩ ﺍﺳﻴﺪﻯ ﺑﺮﺧﻰ ﻏﺬﺍﻫﺎ‬ ‫ﻓﺮﻳﺎﺩ ﻣﻦ ﺷﻜﺴﺘﻪ ﺍﮔﺮ ﺩﺭ ﮔﻠﻮ ‪ ،‬ﻭﮔﺮ‬
‫ﺷﺎﻧﺰﺩﻩ ﺗﻴﻢ ﺑﺮﺗﺮ ﻣﺴﺎﺑﻘﺎﺕ ﺩﺍﻧﺴﺘﻨﺪ‪ ،‬ﺍﻣﺎ‬ ‫ﺗﻮﺍﻧﺴﺘﻪ ﺑﻮﺩ ﺗﻴﻢ ﺍﺳﻜﺎﺗﻠﻨﺪ ﺭﺍ ﺑﺎ ﻧﺘﻴﺠﻪ‬
‫ﻓﻴﻠﻢ ﮔﺮﻓﺘﻪ ﺷﺪﻩ ﺗﻮﺳﻂ ﻳﻚ ﺩﻭﺭﺑﻴﻦ‬ ‫ﺳﻪ ﺑﺮ ﺻﻔﺮ ﺷﻜﺴﺖ ﺩﻫﺪ ﻣﺎﻧﻊ ﺍﺯ ﺻﻌﻮﺩ‬ ‫ﻓﺮﻳﺎﺩ ﻣﻦ ﺭﺳﺎ ‪،‬‬
‫ﻣﻦ ﺍﺯ ﺑﺮﺍﻯ ﺭﺍﻩ ﺧﻼﺹ ﺧﻮﺩ ﻭ ﺷﻤﺎ‪،‬‬

‫ﻳﺎ ﻧﻮﺷﻴﺪﻧﻰﻫﺎ ﻣﻰﺗﻮﺍﻧﺪ ﻫﻤﺎﻥﻗﺪﺭ ﺁﺳﻴﺐﺯﻧﻨﺪﻩ ﺑﺎﺷﺪ‪.‬ﻓﺮﺳﻮﺩﮔﻰ ﺩﻧﺪﺍﻥ ﺯﻣﺎﻧﻰ ﺍﺗﻔﺎﻕ ﺗﻴﻢ ﻣﻠﻰ ﻓﻮﺗﺒﺎﻝ ﻣﺮﺍﻛﺶ ﺑﻪ ﻣﺮﺣﻠﻪ ﺑﻌﺪ ﺳﻮﺋﺪﻯ ﺧﻄﺎﻯ ﺁﺷﻜﺎﺭ ﺑﺎﺯﻳﻜﻦ ﺑﺮﺯﻳﻠﻰ‬ ‫ﻧﯿما ﯾﻮﺷﯿﺞ‬ ‫ﻓﺮﻳﺎﺩ ﻣﻰ ﺯﻧﻢ‬
‫ﻣﻰﺍﻓﺘﺪ ﻛﻪ ﺍﺳﻴﺪ ﺑﺎﻓﺖﻫﺎﻯ ﺳﺨﺖ ﺩﻧﺪﺍﻥ ﺭﺍ ﺣﻞ ﻣﻰﻛﻨﺪ‪ .‬ﺩﺭ ﻣﺮﺍﺣﻞ ﺍﺑﺘﺪﺍﻳﻰ‪ ،‬ﻻﻳﻪﻫﺎﻯ ﻣﺴﺎﺑﻘﺎﺕﺷﺪ‪.‬‬ ‫ﻓﺮﻳﺎﺩ ﻣﻰ ﺯﻧﻢ!!‬
‫ﺭﺍ ﻣﺸﺨﺺ ﻛﺮﺩ‪.‬‬
‫ﺳﻄﺤﻰ ﻣﻴﻨﺎﻯ ﺩﻧﺪﺍﻥ ﻛﻨﺪﻩ ﻣﻰﺷﻮﺩ‪ .‬ﺩﺭ ﻣﺮﺍﺣﻞ ﭘﻴﺸﺮﻓﺘﻪ ﻣﻤﻜﻦ ﺍﺳﺖ ﭘﺎﻟﭗ ﻧﺮﻡ ﺩﺍﺧﻞ‬

‫آﻣﻮزش ﺣﺮﮐﺎت ورزﺷﯽ ﻣﻨﺎﺳﺐ‬ ‫ﺩﻧﺪﺍﻥ ﺑﻰﺣﻔﺎﻅ ﺷﻮﺩ‪ «.‬ﺍﻛﺜﺮ ﻧﻮﺷﻴﺪﻧﻰﻫﺎﻯ ﻣﻌﻤﻮﻟﻰ ﻭ ﻧﻮﺷﻴﺪﻧﻰﻫﺎﻯ ﻭﺭﺯﺷﻰ‪ 30 ،‬ﺗﺎ‬ ‫ﺁﻳﺎ ﺍﺳﺘﻘﻼﻝ ﺯﻣﺎﻧﻰ ﺩﺍﺭﻳﺪ؟‬
‫ﺑﺮای اداری ﻫﺎ‬ ‫‪ 50‬ﺩﺭﺻﺪ ﻣﻨﺠﺮ ﺑﻪ ﻧﺮﻡ ﺷﺪﻥ ﻣﻴﻨﺎﻯ ﺩﻧﺪﺍﻥ ﻣﻰﺷﻮﻧﺪ‪ .‬ﻫﻢ ﻧﻮﺷﻴﺪﻧﻰﻫﺎﻯ ﻗﻨﺪﺩﺍﺭ‪ ،‬ﻫﻢ‬
‫ﻧﻮﺷﻴﺪﻧﻰﻫﺎﻯ ﺑﺪﻭﻥ ﻗﻨﺪ ﻭ ﻫﻢ ﺁﺏ ﻣﻌﺪﻧﻰﻫﺎﻯ ﻃﻌﻢﺩﺍﺭ ﺑﺎﻋﺚ ﺍﺯ ﺑﻴﻦ ﺭﻓﺘﻦ ﻗﺴﻤﺖ‬
‫ﻗﺎﺑﻞ ﺗﻮﺟﻬﻰ ﺍﺯ ﺳﻄﺢ ﺩﻧﺪﺍﻥ ﺷﺪﻧﺪ‪.‬ﺭﻳﻨﻮﻟﺪﺯ ﺑﺮﺍﻯ ﺣﻔﺎﻇﺖ ﺍﺯ ﺩﻧﺪﺍﻥ ﭼﻨﺪﻳﻦ ﺭﺍﻩﻛﺎﺭ ﺭﺍ‬

‫ﭘﻴﺸﻨﻬﺎﺩ ﻛﺮﺩ‪» :‬ﺑﺮﭼﺴﺐ ﻣﺤﺼﻮﻝ ﺭﺍ ﺍﺯ ﻧﻈﺮ ﺍﻓﺰﻭﺩﻧﻰﻫﺎﻯ ﺍﺳﻴﺪﻯ‪ ،‬ﻋﻠﻰ ﺍﻟﺨﺼﻮﺹ‬
‫ﺑﺎ ﺩﺍﺷﺘﻦ ﺑﺮﻧﺎﻣﻪ ﻫﺎﻯ ﻣﺘﻌﺪﺩ ﻛﺎﺭﻯ ﻣﻮﺿﻮﻉ ﺍﺗﻔﺎﻕ ﻧﻈﺮ ﺩﺍﺭﻧﺪ‪ .‬ﺗﺎﺩ ﺩﻭﺭﻛﻴﻦ ﺍﺳﻴﺪ ﺳﻴﺘﺮﻳﻚ ﻭ ﺍﺳﻴﺪ ﻓﺴﻔﺮﻳﻚ ﺑﺮﺭﺳﻰ ﻛﻨﻴﺪ‪ .‬ﺁﺏ ﺑﻴﺸﺘﺮﻯ ﺑﻨﻮﺷﻴﺪ )ﺗﺮﺟﻴﺤﺎً‬
‫ﻗﺴﻤﺖ ﻭﺳﻂ ﭘﻴﺸﺎﻧﻰ ﻗﺮﺍﺭ ﺩﻫﻴﺪ ﻭ‬
‫ﻛﺎﺭ ﺑﻴﺎﻭﺭﻳﺪ‬ ‫ﺁﺏ ﺩﺍﺭﺍﻯ ﻓﻠﻮﺭﺍﻳﺪ( ﻭ ﻧﻮﺷﻴﺪﻧﻰﻫﺎﻯ ﻭﺭﺯﺷﻰ ﻛﻤﺘﺮﻯ ﺑﻨﻮﺷﻴﺪ‪ .‬ﻭ ﺩﺭ ﻧﻬﺎﻳﺖ‪،‬‬ ‫ﻭ ﺭﻭﺯﻫﺎﻯ ﭘﺮ ﻣﺸﻐﻠﻪ‪ ،‬ﮔﺎﻩ ﺑﻪ ﺩﺳﺖ ﻣﺮﺑﻰ ﭘﺮﻭﺭﺵ ﺍﻧﺪﺍﻡ ﻭ ﺻﺎﺣﺐ‬
‫‪‬ﻣﻨﺎﺑﻊ ﻏﺬﺍﻳﻰ ﺁﻫﻦ ﺭﺍ ﺩﺭ ﺭژﻳﻢ ﺩﺳﺖﺗﺎﻥ ﺭﺍ ﺑﻪ ﺁﺭﺍﻣﻰ ﺑﻪ ﺳﻤﺖ ﺳﺮ‬ ‫ﺑﻌﺪ ﺍﺯ ﻣﺼﺮﻑ ﻏﺬﺍ ﻭ ﻧﻮﺷﻴﺪﻧﻰ ﺍﺳﻴﺪﻯ ﺩﻫﺎﻥ ﺧﻮﺩ ﺭﺍ ﺑﺎ ﺁﺏ ﺷﺴﺘﻪ ﻭ‬ ‫ﺁﻭﺭﺩﻥ ﻳﻚ ﺯﻣﺎﻥ ﻛﻮﺗﺎﻩ ﺑﺮﺍﻯ ﺗﻔﺮﻳﺢ ﺍﺳﺘﻮﺩﻳﻮ ﺑﺪﻧﺴﺎﺯﻯ ﺩﺭ ﺳﻦ ﺩﻳﮕﻮ‬

‫ﻓﺸﺎﺭ ﺩﻫﻴﺪ ﻭ ﻓﺸﺎﺭﻯ ﺍﺯ ﺳﻤﺖ ﺳﺮ‬ ‫ﻏﺬﺍﻳﻰﺗﺎﻥ ﺟﺎﻯ ﺩﻫﻴﺪ‪.‬‬ ‫ﻗﺒﻞ ﺍﺯ ﻣﺴﻮﺍﻙ ﺯﺩﻥ ﻳﻚ ﺳﺎﻋﺖ ﺻﺒﺮ ﻛﻨﻴﺪ‪ .‬ﻣﺴﻮﺍﻙ ﺯﺩﻥ‬ ‫ﻭ ﺍﺳﺘﺮﺍﺣﺖ ﻏﻴﺮﻣﻤﻜﻦ ﻣﻰ ﺷﻮﺩ‪ .‬ﺑﻪ ﻣﻰ ﮔﻮﻳﺪ‪ :‬ﺍﻳﻦ ﺧﻴﻠﻰ ﺁﺳﺎﻥ ﺍﺳﺖ‬
‫ﺑﻼﻓﺎﺻﻠﻪ ﺑﻌﺪ ﺍﺯ ﻣﺼﺮﻑ‪ ،‬ﺑﺎﻋﺚ ﺑﺮﺩﺍﺷﺘﻪ ﺷﺪﻥ ﺯ ﻧﺪ ﮔﻰ ‪‬ﺗﺨﻢ ﻣﺮﻍ‪ ،‬ﮔﻮﺷﺖ ﻗﺮﻣﺰ ﻭ ﺑﻪ ﻛﻒ ﺩﺳﺖ ﻭﺍﺭﺩ ﻛﻨﻴﺪ ﻭﻟﻰ ﺳﺮ ﺭﺍ‬ ‫ﮔﻔﺘﻪ ﻛﺎﺭﺷﻨﺎﺳﺎﻥ ﺭﻭﺍﻧﺸﻨﺎﺳﻰ ﻣﺪﻳﺮﻳﺖ ﻛﻪ ﺑﺮﺍﻯ ﺍﻭﻗﺎﺕ ﻓﺮﺍﻏﺖ ﺑﻪ ﺗﻤﺎﺷﺎﻯ‬
‫ﺣﺮﻛﺖ ﻧﺪﻫﻴﺪ‪ .‬ﻣﻰﺗﻮﺍﻧﻴﺪ ﺑﻪ ﻣﺪﺕ ‪10‬‬ ‫ﻛﺎ ﺭ ﻣﻨﺪ ﻯ‬
‫ﺗﺎ ‪ 15‬ﺛﺎﻧﻴﻪ ﺩﺭ ﺍﻳﻦ ﺣﺮﻛﺖ ﺑﻤﺎﻧﻴﺪ ﻭ‬ ‫ﺟﮕﺮ ﺭﺍ ﺩﺭ ﺭژﻳﻢ ﻏﺬﺍﻳﻰﺷﺎﻥ ﺟﺎﻯ‬ ‫ﻣﻴﻨﺎﻯ ﻧﺮﻡﺷﺪﻩ ﻣﻰﺷﻮﺩ‪.‬‬ ‫ﺍﻳﻨﻬﺎ ﻣﺘﻤﺮﻛﺰ‬ ‫ﺗﻠﻮﻳﺰﻳﻮﻥ ﺑﭙﺮﺩﺍﺯﻳﺪ‪ ،‬ﭼﻮﻥ ﺩﻗﻴﻘﺎ ﺑﺮﺍﻯ‬ ‫ﺯﻣﺎﻥ‪«،‬ﺍﺳﺘﻘﻼﻝ ﺯﻣﺎﻧﻰ‪ «،‬ﻛﻠﻴﺪ ﺩﺍﺷﺘﻦ‬
‫ﺣﺮﻛﺎﺕ ﺭﺍ ﺳﻪ ﺗﺎ ﭼﻬﺎﺭ ﺑﺎﺭ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ‪.‬‬ ‫ﺩﻫﻴﺪ‪.‬‬ ‫ﻫﻤﻴﻦ ﻫﻢ ﻃﺮﺍﺣﻰ ﺷﺪﻩ ﺍﺳﺖ‪ .‬ﻳﻚ‬ ‫‪ 24‬ﺳﺎﻋﺘﻰ ﺑﻬﺘﺮ ﺍﺳﺖ‪.‬‬
‫ﺗﻤﺮﻳﻦ ﺳﻮﻡ‪ :‬ﻛﺸﺶ ﻛﺘﻒﻫﺎ ﺑﻪ‬ ‫ﭘﻴﭽﻴﺪ ﮔﻰ ﻫﺎ ﻯ‬ ‫ﺑﺎﺷﺪ‪.‬‬ ‫ﺑﺮﻧﺎﻣﻪ ﻛﻮﺗﺎﻩ ﻣﻰ ﺗﻮﺍﻧﺪ ﺁﺭﺍﻣﺶ ﺑﺨﺶ‬
‫‪‬ﺳﺎﻻﺩ‪ ،‬ﻏﺬﺍﻫﺎﻯ ﭘﺨﺘﻪ ﻭ ﻛﺒﺎﺑﻰ‪،‬‬ ‫ﻫﻢ ﺑﺎﺷﺪ ﻭﻟﻰ ﻟﺰﻭﻣﺎ ﻧﺒﺎﻳﺪ ﺧﻮﺩﺗﺎﻥ ﺭﺍ‬ ‫ﺍﻣﺎ ﺭﺳﻴﺪﻥ ﺑﻪ ﻣﺪﻳﺮﻳﺖ ﺯﻣﺎﻥ ﺑﻪ‬
‫ﺳﻤﺖ ﻋﻘﺐ‬ ‫ﭘﺮﻭﺗﺌﻴﻦﻫﺎ‪ ،‬ﻣﻐﺰﻫﺎﻳﻰ ﻣﺎﻧﻨﺪ ﮔﺮﺩﻭ‪،‬‬ ‫ﺧﺎﺹ ﺧﻮﺩ ﺭﺍ ﺩﺍﺭﺩ‪ .‬ﺑﻌﻀﻰ‬ ‫ﺩﺭ ﭼﺎﻩ ﺑﺮﻧﺎﻣﻪ ﻫﺎﻯ ﺍﺣﻤﻘﺎﻧﻪ ﺗﻠﻮﻳﺰﻳﻮﻥ‬ ‫ﺍﻧﺪﺍﺯﻩ ﺑﻴﺎﻥ ﺍﺵ‪ ،‬ﺳﺎﺩﻩ ﻧﻴﺴﺖ‪ ،‬ﺧﺼﻮﺻﺎ‬
‫ﻫﻤﺎﻥﻃﻮﺭ ﻛﻪ ﺭﻭﻯ ﺻﻨﺪﻟﻰ‬ ‫ﭼﺎﻯ ﺳﺒﺰ‪ ،‬ﻟﺒﻨﻴﺎﺕ ﻛﻢﭼﺮﺏ ﻭ‬ ‫ﻛﺮﻳﮓ ﻣﻰﮔﻮﻳﺪ‪ :‬ﺣﻔﻆ ﺍﻋﺘﺪﺍﻝ ﺩﺭ ﺍﺯ ﻛﺎﺭﻣﻨﺪﺍﻥ ﺍﺯ ﻭﺿﻌﻴﺖﺷﺎﻥ ﻛﻢ ﻭ‬ ‫ﻭﻗﺘﻰ ﺩﺭ ﺗﻌﻄﻴﻼﺕ ﺳﺎﻝ ﻧﻮ‪ ،‬ﺑﻴﺸﺘﺮ‬
‫ﻧﺸﺴﺘﻪﺍﻳﺪ ﻛﻤﺮ ﺧﻮﺩ ﺭﺍ ﻛﺎﻣﻼ ﺻﺎﻑ‬ ‫ﺷﻜﻼﺕ ﺗﻠﺦ ﺍﺯ ﺟﻤﻠﻪ ﻣﻮﺍﺩ ﻏﺬﺍﻳﻰ‬ ‫ﭼﻨﻴﻦ ﻛﺎﺭﻫﺎﻳﻰ ﺑﺎﻋﺚ ﻣﻰ ﺷﻮﺩ ﺗﺎ ﺑﻴﺶ ﺭﺍﺿﻰ ﻫﺴﺘﻨﺪ ﻭ ﮔﺮﻭﻫﻰ ﺩﻳﮕﺮ‬ ‫ﺑﻴﻨﺪﺍﺯﻳﺪ‪.‬‬ ‫ﻋﻼﻗﻤﻨﺪ ﺑﻪ ﻓﻜﺮ ﻛﺮﺩﻥ ﺩﺭﺑﺎﺭﻩ ﺭﺍﻩ ﻫﺎﻯ‬
‫ﻛﻨﻴﺪ ﻭ ﺗﻜﻴﻪ ﺩﻫﻴﺪ‪ .‬ﺩﺳﺖﻫﺎ ﺭﺍ ﭘﺸﺖ‬ ‫ﺭﻭﻯ ﻛﺎﺭﻫﺎﻯ ﺧﻮﺩ ﺗﻤﺮﻛﺰ ﺑﻴﺸﺘﺮﻯ ﺍﺯ ﺯﻧﺪﮔﻰ ﻳﻜﻨﻮﺍﺧﺖ ﻭ ﺩﺭﺁﻣﺪ ﺛﺎﺑﺖ‬ ‫ﻣﻰ ﺗﻮﺍﻧﻴﺪ ﺩﺭ ﻣﺤﺪﻭﺩﻩ ﺯﻣﺎﻧﻰ ‪30‬‬ ‫ﮔﺬﺭﺍﻧﺪﻥ ﺗﻌﻄﻴﻼﺗﻰ ﺑﻬﺘﺮ ﻫﺴﺘﻴﺪ‪ .‬ﺍﻣﺎ‬
‫ﺳﺮﺗﺎﻥ ﻗﻼﺏ ﻛﻨﻴﺪ‪ ،‬ﺑﻪ ﮔﻮﻧﻪﺍﻯ ﻛﻪ‬ ‫ﻣﻔﻴﺪ ﺑﺮﺍﻯ ﻛﺎﺭﻣﻨﺪﺍﻥ ﺍﺳﺖ‪.‬‬ ‫ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ ﻭ ﺁﻧﻬﺎ ﺭﺍ ﺳﺮﻳﻊ ﺗﺮ ﺍﻧﺠﺎﻡ ﻛﺎﺭﻣﻨﺪﻯ ﺧﺴﺘﻪ ﻣﻰﺷﻮﻧﺪ ﺍﻣﺎ ﺟﺪﺍﻯ‬ ‫ﺩﻗﻴﻘﻪ ﻳﺎ ﻓﻘﻂ ﺑﺮﺍﻯ ﺗﻌﻄﻴﻼﺕ ﺁﺧﺮ‬ ‫ﻧﺒﺎﻳﺪ ﻓﺮﺍﻣﻮﺵ ﻛﺮﺩ ﻣﺪﻳﺮﻳﺖ ﺯﻣﺎﻥ‪،‬‬
‫ﺁﺭﻧﺞﻫﺎ ﺑﺎﺯ ﺑﺎﺷﺪ‪ .‬ﺳﭙﺲ ﻛﺘﻒ ﺧﻮﺩ ﺭﺍ‬ ‫‪‬ﺭﻭﺯﺍﻧﻪ ﻫﺸﺖ ﻟﻴﻮﺍﻥ ﺁﺏ‬ ‫ﺩﻫﻴﺪ ﻭ ﻛﺎﺭﺁﻣﺪ ﺑﺎﺷﻴﺪ‪ .‬ﺩﺭ ﭼﻨﻴﻦ ﺍﺯ ﻣﺸﻜﻼﺕ ﺍﻗﺘﺼﺎﺩﻯ ﻭ ﺍﺟﺘﻤﺎﻋﻰ‪،‬‬ ‫ﻫﻔﺘﻪ ﺗﻠﻮﻳﺰﻳﻮﻥ ﺗﻤﺎﺷﺎ ﻛﻨﻴﺪ‪ .‬ﺷﻤﺎ ﻓﻘﻂ‬ ‫ﻣﻰ ﺗﻮﺍﻧﺪ ﺩﺭ ﻃﻮﻝ ﺭﻭﺯﻫﺎﻯ ﻛﺎﺭﻯ ﻭ‬
‫ﺷﺮﺍﻳﻄﻰ ﻗﻄﻌﺎ ﺍﻭﻗﺎﺕ ﻓﺮﺍﻏﺖ ﺑﻴﺸﺘﺮﻯ ﻛﺎﺭﻣﻨﺪﺍﻥ ﺩﺭ ﻣﻌﺮﺽ ﺧﻄﺮﺍﺕ ﺩﻳﮕﺮﻯ‬ ‫ﺑﺎ ﻧﮕﻬﺪﺍﺭﻯ ﭼﻨﺪ ﺩﻗﻴﻘﻪ ﻣﻰﺗﻮﺍﻧﻴﺪ‬ ‫ﭘﺮﻫﻴﺎﻫﻮ‪ ،‬ﻓﺮﺻﺖ ﺗﻔﺮﻳﺢ ﻭ ﺍﺳﺘﺮﺍﺣﺖ ﺭﺍ‬
‫ﺑﻨﻮﺷﻴﺪ‬ ‫ﺧﻮﺍﻫﻴﺪ ﺩﺍﺷﺖ‪.‬‬
‫‪‬ﺗﻨﺪ‪،‬ﺗﻨﺪ ﻏﺬﺍ ﻧﺨﻮﺭﻳﺪ ﻭ ﺑﺮﺍﻯ‬ ‫ﻫﻢ ﻗﺮﺍﺭ ﺩﺍﺭﻧﺪ ﺑﻪﻭﻳﮋﻩ ﺍﻓﺮﺍﺩﻯ ﻛﻪ‬

‫ﺑﻪ ﺳﻤﺖ ﻋﻘﺐ ﺑﻜﺸﻴﺪ‪ 20 .‬ﺗﺎ ‪ 30‬ﺛﺎﻧﻴﻪ‬ ‫ﺧﻮﺭﺩﻥ ﻧﺎﻫﺎﺭ ﺳﺎﻋﺖ ﻣﺸﺨﺼﻰ ﺭﺍ‬ ‫ﺣﺪﺍﻗﻞ ﻫﺸﺖ ﺳﺎﻋﺖ ﺍﺯ ﺷﺒﺎﻧﻪ ﺭﻭﺯ‬ ‫ﻭﻇﺎﻳﻒ ﺧﻮﺩ ﺭﺍ ﺍﻭﻟﻮﻳﺖ ﺑﻨﺪﻯ ﻛﻨﻴﺪ‬ ‫ﺳﺎﻋﺖ ﻫﺎﻯ ﺑﻴﺸﺘﺮﻯ ﺑﻪ ﺧﻮﺩ ﺑﭙﺮﺩﺍﺯﻳﺪ‪.‬‬ ‫ﻓﺮﺍﻫﻢ ﻛﻨﺪ‪.‬‬
‫ﺩﺭ ﺍﻳﻦ ﺣﺮﻛﺖ ﺑﻤﺎﻧﻴﺪ ﻭ ﺁﻥ ﺭﺍ ﺳﻪ ﺗﺎ‬ ‫ﺩﺭ ﻧﻈﺮ ﺑﮕﻴﺮﻳﺪ‪.‬‬ ‫ﺭﺍ ﭘﺸﺖ ﻣﻴﺰ ﻣﻰﻧﺸﻴﻨﻨﺪ ﻳﺎ ﺑﻪ ﻣﺎﻧﻴﺘﻮﺭ‬ ‫ﺟﺎﻥ ﺑﺮﺍﺭﺩﻯ ﺩﻛﺘﺮﺍﻯ ﻋﻠﻮﻡ ﺗﻐﺬﻳﻪ‬ ‫ﺗﺠﺮﺑﻪ ﻧﺸﺎﻥ ﺩﺍﺩﻩ ﻭﻗﺘﻰ ﻣﺸﻐﻠﻪ‬
‫ﭼﻬﺎﺭﺑﺎﺭ ﺗﻜﺮﺍﺭ ﻛﻨﻴﺪ‪ .‬ﺍﻳﻦ ﺣﺮﻛﺖ ﺑﺮﺍﻯ‬ ‫ﻛﺎﻣﭙﻴﻮﺗﺮ ﺯﻝ ﻣﻰﺯﻧﻨﺪ ﺑﺎﻳﺪ ﺑﻴﺸﺘﺮ‬ ‫ﻣﻰ ﮔﻮﻳﺪ‪ :‬ﺑﺎ ﺑﻴﺮﺣﻤﻰ ﺗﻤﺎﻡ ﻭﻇﺎﻳﻒ‬ ‫ﺍﺯ ﻣﻮﻗﻌﻴﺖ ﻫﺎﻯ ﺑﻼﺍﺳﺘﻔﺎﺩﻩ ﺑﻬﺮﻩ‬ ‫ﻛﺎﺭﻯ ﺷﻤﺎ ﺭﺍ ﻣﺤﺎﺻﺮﻩ ﻛﺮﺩﻩ‪ ،‬ﻋﻼﻗﻤﻨﺪ‬
‫ﺗﻘﻮﻳﺖ ﻋﻀﻼﺕ ﭘﺸﺖ ﻣﻨﺎﺳﺐ ﺍﺳﺖ‪.‬‬ ‫ﭼﻪ ﺁﺳﻴﺐﻫﺎﻳﻰ ﺩﺭ ﻛﻤﻴﻦ‬ ‫ﻧﮕﺮﺍﻥ ﺳﻼﻣﺖﺷﺎﻥ ﺑﺎﺷﻨﺪ ﭼﻮﻥ‬ ‫ﺧﻮﺩ ﺭﺍ ﺍﻟﻮﻳﺖ ﺑﻨﺪﻯ ﻛﻨﻴﺪ‪ .‬ﺍﻟﻮﻳﺖ‬ ‫ﺑﮕﻴﺮﻳﺪ‬ ‫ﻫﺴﺘﻴﺪ ﺗﺎ ﺭﻭﻯ ﺳﺮﮔﺮﻣﻰ ﻫﺎﻯ ﺳﺎﻟﻢ‬
‫ﺗﻤﺮﻳﻦ ﭼﻬﺎﺭﻡ‪ :‬ﻧﺸﺮ ﺍﺯ ﻣﻘﺎﺑﻞ ﺗﺎ‬ ‫ﺷﻤﺎﺳﺖ؟‬ ‫ﻣﻤﻜﻦ ﺍﺳﺖ ﻧﺴﺒﺖ ﺑﻪ ﺳﺎﻳﺮ ﻛﺎﺭﻣﻨﺪﺍﻥ‬ ‫ﻫﺎﻯ ﻣﻬﻢ ﺯﻧﺪﮔﻰ ﺭﺍ ﻣﺮﻭﺭ ﻛﻨﻴﺪ‬ ‫ﻣﺘﻤﺮﻛﺰ ﺷﻮﻳﺪ‪ .‬ﺗﺠﺎﺭ ﻭ ﺑﺎﺯﺭﮔﺎﻧﺎﻧﻰ ﻛﻪ‬
‫ﺑﻌﻀﻰ ﺍﺯ ﻣﺸﻜﻼﺕ ﺟﺴﻤﻰ ﺭﺍ ﺯﻭﺩﺗﺮ‬ ‫ﻭ ﺑﺪﺍﻧﻴﺪ ﻛﺪﺍﻣﻴﻚ ﺍﻓﺮﺍﻃﻰ ﺍﺳﺖ‪.‬‬ ‫ﺩﻭﺭﻛﻴﻦ ﻣﻰ ﮔﻮﻳﺪ‪ :‬ﺍﻳﻦ ﺧﻴﻠﻰ ﺳﺎﺩﻩ‬ ‫ﻣﺎ ﻣﻰ ﺷﻨﺎﺳﻴﻢ ﺍﻏﻠﺐ ﺑﻪ ﺗﻨﺎﺳﺐ ﺍﻧﺪﺍﻡ‬
‫ﺑﺎﻻﻯ ﺳﺮ‬ ‫ﺑﻴﺸﺘﺮ ﻛﺴﺎﻧﻰ ﻛﻪ ﺑﻪ ﺻﻮﺭﺕ ﻃﻮﻻﻧﻰ‬ ‫ﺍﻟﻮﻳﺖ ﻫﺎﻯ ﺍﻓﺮﺍﻃﻰ ﺭﺍ ﻗﻄﻊ ﻛﻨﻴﺪ ﻭ‬ ‫ﺍﺳﺖ ﻛﻪ ﺍﺯ ﺯﻣﺎﻥ ﺩﺭ ﻣﺎﺷﻴﻦ‪ ،‬ﻗﻄﺎﺭ ﻳﺎ‬ ‫ﻭ ﺗﻐﺬﻳﻪ ﺳﺎﻟﻢ ﺩﺭ ﺩﻭﺭﺍﻥ ﻓﺮﺍﻏﺖ ﺗﻮﺟﻪ‬
‫ﻣﻰﺗﻮﺍﻧﻴﺪ ﺍﻳﻦ ﺣﺮﻛﺖ ﺭﺍ ﺑﻪ ﺻﻮﺭﺕ‬ ‫ﭘﺸﺖ ﻣﻴﺰ ﻛﺎﺭ ﻣﻰﻛﻨﻨﺪ‪،‬ﺩﺍﺭﺍﻯ ﭘﺸﺖ‬ ‫ﺗﺠﺮﺑﻪ ﻛﻨﻨﺪ‪.‬‬ ‫ﺑﺮﺍﺣﺘﻰ ﺑﻪ ﺯﻧﺪﮔﻰ ﺧﻮﺩ ﺍﺩﺍﻣﻪ ﺩﻫﻴﺪ‪.‬‬ ‫ﺍﺗﻮﺑﻮﺱ ﻭ ﻣﻮﻗﻊ ﺭﻓﺖ ﻭ ﺁﻣﺪ ﺍﺳﺘﻔﺎﺩﻩ‬ ‫ﻣﻰ ﻛﻨﻨﺪ‪ .‬ﺁﻧﻬﺎ ﺍﺳﺮﺍﺭ ﻣﻮﻓﻘﻴﺖ ﺧﻮﺩ ﺭﺍ‬
‫ﺳﭙﻴﺪﻩ ﺯﺍﻫﺪﻯ‪ ،‬ﻣﺮﺑﻰ ﺗﻨﺎﺳﺐ‬ ‫ﻳﺎ ﺣﺪﺍﻗﻞ ﺗﺎ ﻣﻮﻗﻌﻰ ﻛﻪ ﻣﻬﻤﺘﺮﻳﻦ‬ ‫ﻛﻨﻴﻢ ﻭ ﺍﺯ ﺍﻳﻨﮕﻮﻧﻪ ﺯﻣﺎﻥ ﻫﺎﻯ ﻫﺪﺭ‬ ‫ﺩﺭ ﺍﺧﺘﻴﺎﺭ ﻣﺎ ﻗﺮﺍﺭ ﺩﺍﺩﻩ ﺍﻧﺪ ﻛﻪ ﺑﺮﺧﻰ ﺍﺯ‬
‫ﺍﻧﺪﺍﻡ ﺍﺯ ﮔﻠﺪ ﺟﻴﻢ ﺁﻣﺮﻳﻜﺎ ﻭ ﻣﺪﺭﺱ‬ ‫ﺍﻟﻮﻳﺖ ﻫﺎﻯ ﺧﻮﺩ ﺭﺍ ﺍﻧﺠﺎﻡ ﻧﺪﺍﺩﻩ ﺍﻳﺪ‪،‬‬ ‫ﺭﻓﺘﻪ ﺑﻪ ﻃﺮﻕ ﻣﺨﺘﻠﻒ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﻢ‪.‬‬
‫ﺩﻭﺭﻩﻫﺎﻯ ﺗﻴﻒ ﺍﺳﺘﺮﺍﻟﻴﺎ‪ ،‬ﭼﻨﺪ ﺣﺮﻛﺖ‬ ‫ﺑﺮﺍﻯ ﻫﻤﻴﻦ ﻫﻢ ﻫﺴﺖ ﻛﻪ ﺩﻭﺭﻛﻴﻦ‬ ‫ﺁﻧﻬﺎ ﺭﺍ ﺑﺎ ﻫﻢ ﻣﺮﻭﺭ ﻣﻰ ﻛﻨﻴﻢ‪.‬‬
‫ﺳﺎﺩﻩ ﻭﺭﺯﺷﻰ ﺭﺍ ﺑﻪ ﻛﺎﺭﻣﻨﺪﺍﻥ ﺁﻣﻮﺯﺵ‬ ‫ﺳﺮﺍﻏﺸﺎﻥ ﻧﺮﻭﻳﺪ‪.‬‬ ‫ﻋﻼﻗﻤﻨﺪ ﺑﻪ ﮔﻮﺵ ﺩﺍﺩﻥ ﭘﺎﺩﻛﺴﺖ ﻭ‬
‫ﻣﻰﺩﻫﺪ ﻛﻪ ﺩﺭ ﺧﺎﻧﻪ ﻫﻢ ﻗﺎﺑﻞ ﺍﺟﺮﺍﺳﺖ‪.‬‬ ‫ﻛﺘﺎﺏ ﻫﺎﻯ ﺻﻮﺗﻰ ﺍﺳﺖ ﻛﻪ ﺣﺪﺍﻛﺜﺮ ﺗﺎ‬ ‫ﻣﻬﻢ ﻧﻴﺴﺖ ﭼﻘﺪﺭ ﺳﺨﺖ ﻛﺎﺭ‬

‫ﺍﻳﺴﺘﺎﺩﻩ ﻳﺎ ﻧﺸﺴﺘﻪ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ؛ ﻣﻨﺘﻬﺎ‬ ‫ﺧﻤﻴﺪﻩ ﻫﺴﺘﻨﺪ ﻭ ﺩﺭ ﺩﺭﺍﺯ ﻣﺪﺕ ﮔﺮﺩﻥ‬ ‫ﺍﮔﺮ ﺷﻤﺎ ﻫﻢ ﺳﺎﻋﺖﻫﺎﻯ ﺯﻳﺎﺩﻯ ﺍﺯ ﺭﻭﺯ‬ ‫ﺑﺮﺍﻯ ﻫﺮ ﻫﻔﺘﻪ ﺑﺮﻧﺎﻣﻪ ﺭﻳﺰﻯ ﺩﺍﺷﺘﻪ‬ ‫ﺭﺳﻴﺪﻥ ﺑﻪ ﻣﻘﺼﺪ‪ ،‬ﻭﻗﺖ ﺍﻭ ﺭﺍ ﭘﺮ ﻛﻨﻨﺪ‪.‬‬ ‫ﻣﻰﻛﻨﻴﺪ‬
‫ﺩﺭ ﻫﺮ ﺣﺎﻝ ﺑﺪﻥ ﺑﺎﻳﺪ ﺩﺭ ﻭﺿﻌﻴﺖ ﻛﺎﻣﻼ‬ ‫ﺩﺭﺩ ﺷﺪﻳﺪ ﺳﺮﺍﻍﺷﺎﻥ ﻣﻰﺁﻳﺪ‪ .‬ﺑﺮﺍﻯ‬ ‫ﺭﺍ ﭘﺸﺖ ﻣﻴﺰ ﻣﻰﻧﺸﻴﻨﻴﺪ‪ ،‬ﺑﺮﺍﻯ ﺳﻼﻣﺖ‬ ‫ﺑﺎﺷﻴﺪ‬ ‫ﺍﻭ ﻣﻰ ﮔﻮﻳﺪ‪ :‬ﺍﮔﺮ ﻣﻰ ﺧﻮﺍﻫﻴﺪ ﻫﻤﻴﺸﻪ‬ ‫ﺍﺯ ﺩﻭﺭﺍﻥ ﻛﻮﺩﻛﻰ‪ ،‬ﻭﺍﻟﺪﻳﻦ ﻭ ﻣﻌﻠﻤﺎﻥ‬
‫ﺻﺎﻓﻰ ﻗﺮﺍﺭ ﮔﺮﻓﺘﻪ ﺑﺎﺷﺪ‪ .‬ﺩﺳﺘﺎﻥﺗﺎﻥ ﺭﺍ‬ ‫ﺍﺻﻼﺡ ﺍﻳﻦ ﻭﺿﻌﻴﺖ ﺑﺎﻳﺪ ﻋﻀﻼﺕ‬ ‫ﺑﻴﺸﺘﺮ ﻭ ﭘﻴﺸﮕﻴﺮﻯ ﺍﺯ ﺁﺭﺗﺮﻭﺯ ﻭ ﺩﺭﺩﻫﺎﻯ‬ ‫ﻣﻮﻓﻖ ﺑﺎﺷﻴﺪ‪ ،‬ﺑﺎﻳﺪ ﻫﻤﻮﺍﺭﻩ ﻳﺎﺩ ﺑﮕﻴﺮﻳﺪ‬ ‫ﺭﺍ ﺳﺎﺯ ﻓﻀﻴﻠﺖ ﺍﺧﻼﻗﻰ ﺑﻮﺩﻥ ﺗﻼﺵ‬
‫ﺍﺯ ﻛﻨﺎﺭ ﺑﺪﻥ ﺧﻮﺩ ﺗﺎ ﺑﺎﻻﻯ ﺳﺮ ﺑﻴﺎﻭﺭﻳﺪ‬ ‫ﭘﺸﺖ ﻭ ﻫﻤﻴﻦﻃﻮﺭ ﻋﻀﻼﺕ ﺳﻴﻨﻪ‬ ‫ﻣﺨﺘﻠﻒ ﺍﻧﺠﺎﻡ ﺗﻤﺮﻳﻨﺎﺕ ﻭﺭﺯﺷﻰ‬ ‫ﺑﻪ ﻃﻮﺭ ﺣﺘﻢ ﺍﻳﻦ ﺑﺮﻧﺎﻣﻪ ﺭﻳﺰﻯ ﺍﺯ‬ ‫ﻭ ﻫﻤﻴﻦ ﻣﻮﻗﻌﻴﺖ ﻫﺎ ﺑﻬﺘﺮﻳﻦ ﺭﺍﻩ ﺑﺮﺍﻯ‬ ‫ﻭ ﻛﺎﺭ ﺑﻪ ﻋﻨﻮﺍﻥ ﻳﻚ ﻛﺎﺭﻣﻨﺪ ﻭﻇﻴﻔﻪ‬
‫ﻭ ﺳﭙﺲ ﺳﺮﺟﺎﻯ ﺍﻭﻝ ﺑﺒﺮﻳﺪ‪ .‬ﺍﻳﻦ‬ ‫ﻗﻮﻯ ﺷﻮﻧﺪ‪ .‬ﺑﻌﻀﻰ ﺍﺯ ﺍﻓﺮﺍﺩ ﻫﻢ ﮔﺮﺩﻥ‬ ‫ﺭﺍ ﺩﺭ ﺑﺮﻧﺎﻣﻪ ﺭﻭﺯﺍﻧﻪﺗﺎﻥ ﻗﺮﺍﺭ ﺩﻫﻴﺪ‪.‬‬ ‫ﺷﻤﺎ ﻭﻗﺖ ﻣﻰ ﮔﻴﺮﺩ ﻭﻟﻰ ﺩﺭ ﺁﻳﻨﺪﻩ‬ ‫ﺷﻨﺎﺱ ﺭﺍ ﺯﺩﻩ ﺍﻧﺪ‪ ،‬ﻛﻪ ﻭﻗﺘﻰ ﻣﻴﺴﺮ‬
‫ﺗﻤﺮﻳﻦ ﺭﺍ ‪ 10‬ﺗﺎ ‪ 15‬ﺑﺎﺭ ﺩﺭ ﺳﻪ ﻳﺎ ﭼﻬﺎﺭ‬ ‫ﺧﻮﺩ ﺭﺍ‪ -‬ﻣﺜﻼ ﺩﺭ ﺣﺎﻟﺖ ﻧﻮﺷﺘﻦ‪ -‬ﺩﺭ‬ ‫ﺑﻴﺸﺘﺮ ﻛﺎﺭﻣﻨﺪﺍﻥ ﺍﺯ ﻛﻤﺒﻮﺩ ﻭﻗﺖ‬ ‫ﺳﻮﺩﻣﻨﺪ ﺧﻮﺍﻫﺪ ﺑﻮﺩ‪ .‬ﺩﻭﺭﻛﻴﻦ ﻣﻰ‬ ‫ﻳﺎﺩﮔﻴﺮﻯ ﻫﺴﺘﻨﺪ‪.‬‬ ‫ﻣﻰ ﺷﻮﺩ ﻛﻪ ﺳﺎﻋﺖ ﻫﺎﻯ ﻃﻮﻻﻧﻰ‬
‫ﺳﺖ ﺗﻜﺮﺍﺭ ﻛﻨﻴﺪ ﺗﺎ ﺑﻪ ﺗﻘﻮﻳﺖ ﻋﻀﻼﺕ‬ ‫ﻭﺿﻌﻴﺖ ﺍﻓﺘﺎﺩﻩ ﻗﺮﺍﺭ ﻣﻰﺩﻫﻨﺪ‪ .‬ﭘﺲ‬ ‫ﺷﻜﺎﻳﺖ ﺩﺍﺭﻧﺪ ﻭ ﺍﮔﺮ ﭘﺎﻯ ﺩﺭﺩﺩﻝﺷﺎﻥ‬ ‫ﮔﻮﻳﺪ‪ :‬ﻣﻦ ﻫﺮ ﻳﻜﺸﻨﺒﻪ ﺑﺮﺩ ﻭ ﺑﺎﺧﺖ‬ ‫ﺭﺍ ﺑﺮﺍﻯ ﺍﺭﺗﻘﺎ ﻣﺴﻴﺮ ﻛﺎﺭﻯ ﺩﺭ ﻣﺤﻞ‬
‫ﺁﻧﻬﺎ ﻫﻢ ﺑﺎﻳﺪ ﺑﻪ ﻓﻜﺮ ﺗﻘﻮﻳﺖ ﻋﻀﻼﺕ‬ ‫ﺑﻨﺸﻴﻨﻴﺪ‪ ،‬ﺑﻪ ﺷﻤﺎ ﻣﻰﮔﻮﻳﻨﺪ ﻛﻪ‬ ‫ﻫﺎﻳﻢ ﻭ ﻛﺎﺭﻫﺎﻯ ﺧﻮﺏ ﻭ ﺑﺪﻯ ﻛﻪ‬ ‫ﺍﻳﻤﻴﻞ ﻫﺎﻯ ﺧﻮﺩ ﺭﺍ ﻣﺤﺪﻭﺩ ﻛﻨﻴﺪ‬ ‫ﻛﺎﺭﺕ ﺗﻼﺵ ﻛﻨﻰ ﻭ ﺁﻥ ﺭﺍ ﺑﻬﺘﺮﻳﻦ‬
‫ﺳﺮﺷﺎﻧﻪ ﻭ ﭘﺸﺖ ﻛﻤﻚ ﻛﻨﻴﺪ‪.‬‬ ‫ﮔﺮﺩﻥ ﻭ ﺳﺮﺷﺎﻧﻪ ﺑﺎﺷﻨﺪ‪ .‬ﻋﻼﻭﻩ ﺑﺮ ﺍﻳﻦ‬ ‫ﻓﺮﺻﺘﻰ ﺑﺮﺍﻯ ﻭﺭﺯﺵ ﻧﺪﺍﺭﻧﺪ ﺍﻣﺎ ﻫﺮ‬ ‫ﻛﺮﺩﻩﺍﻡ ﺭﺍ ﻣﺮﻭﺭ ﻣﻰ ﻛﻨﻢ ﻭ ﺑﻪ ﻳﻚ‬ ‫ﻛﺮﻳﮓ ﺑﻠﻨﺘﻴﻦ ﻧﻮﻳﺴﻨﺪﻩ ﻛﺘﺎﺏ‬ ‫ﺭﻭﺵ ﺑﺮﺍﻯ ﺭﺳﻴﺪﻥ ﺑﻪ ﺭﺷﺪ ﺩﺍﻧﺴﺘﻪ‬
‫ﺗﻤﺮﻳﻦ ﭘﻨﺠﻢ‪ :‬ﺣﺮﻛﺖ ﻓﻼﻯ‬ ‫ﻣﺸﻜﻠﻰ ﭼﺎﺭﻩ ﺩﺍﺭﺩ‪ .‬ﺍﮔﺮ ﻛﺎﺭﻣﻨﺪ‬ ‫ﭼﺸﻢ ﺍﻧﺪﺍﺯ ﺑﺮﺍﻯ ﻫﻔﺘﻪ ﺁﻳﻨﺪﻩ ﺩﺳﺖ‬ ‫ﺍﻏﺘﺸﺎﺵ ﺁﻣﻮﺯﺵ ﻣﻰ ﮔﻮﻳﺪ‪ :‬ﻫﺮ ﭼﻨﺪ‬ ‫ﺍﻧﺪ‪ .‬ﺍﻣﺎ ﺍﻳﻦ ﺭﻭﺵ ﻛﺎﺭﻯ ﻳﻌﻨﻰ »ﺩﺍﻡ‬
‫ﻫﺴﺘﻴﺪ ﻣﻰﺗﻮﺍﻧﻴﺪ ﺩﺭ ﻣﺤﻞ ﻛﺎﺭ ﻭﺭﺯﺵ‬ ‫ﻣﻰ ﻳﺎﺑﻢ‪ .‬ﺿﻤﻦ ﺍﻳﻨﻜﻪ ﺍﻫﺪﺍﻑ ﻫﻔﺘﻪ‬ ‫ﻭﻗﺖ ﻳﻚ ﻛﺎﺭ ﻣﺠﺒﻮﺭ ﺑﻪ ﭼﻚ ﻛﺮﺩﻥ‬ ‫ﺗﻼﺵ« ﺭﺍ ﭘﺲ ﺑﺰﻧﻴﺪ ﻭ ﺭﺷﺪ ﻛﺎﺭﻯ ﺭﺍ‬
‫ﻛﻨﻴﺪ ﻭ ﺑﺎ ﻛﻤﻚ ﺍﻳﻦ ﺗﻤﺮﻳﻨﺎﺕ ﺳﺎﺩﻩ‬ ‫ﺍﻳﻤﻴﻞ ﻫﺎﻳﺘﺎﻥ ﻭ ﭘﺎﻙ ﻛﺮﺩﻥ ﺍﻳﻤﻴﻞ‬ ‫ﺑﺎ ﻣﺘﻤﺮﻛﺰ ﺑﺮ ﻫﻮﺷﻤﻨﺪﻯ ﺑﺪﺍﻧﻴﺪ ﻭ ﻧﻪ‬
‫ﺟﺴﻢ ﺳﺮﺣﺎﻝ ﻭ ﺳﺎﻟﻢﺗﺮﻯ ﺩﺍﺷﺘﻪ‬ ‫ﺁﻳﻨﺪﻩ ﺭﺍ ﻣﻰ ﭼﻴﻨﻢ‪.‬‬ ‫ﻫﺎﻯ ﺑﻰ ﻓﺎﻳﺪﻩ ﻫﺴﺘﻴﺪ؟ ﺍﻭ ﺍﻳﻨﻄﻮﺭ‬
‫ﺑﺎﺷﻴﺪ‪ .‬ﻭﺭﺯﺵ ﺑﻪ ﺷﻤﺎ ﻛﻤﻚ ﻣﻰﻛﻨﺪ‬ ‫ﺩﺍﺷﺘﻦ ﻳﻚ ﻧﻘﺸﻪ ﻭﺍﻗﻌﻰ ﺑﺮﺍﻯ ﻃﻮﻝ‬ ‫ﺑﺮﻧﺎﻣﻪ ﻛﺮﺩﻩ ﺍﺳﺖ ﻛﻪ ﻓﻘﻂ ﺩﻭ ﺭﻭﺯ‬ ‫ﺳﺨﺖ ﻛﻮﺷﻰ‪.‬‬
‫ﺳﺮﺣﺎﻝ ﻭ ﺷﺎﺩﺍﺏﺗﺮ ﺷﻮﻳﺪ‪ .‬ﻭﻗﺘﻰ‬ ‫ﻫﻔﺘﻪ ﻭﻇﺎﻳﻒ ﻭ ﻛﺎﺭﺍﻳﻰ ﺷﻤﺎ ﺭﺍ ﺑﺮﺍﻯ‬ ‫ﻳﻜﺒﺎﺭ ﺍﻳﻤﻴﻞ ﻫﺎﻳﺶ ﺭﺍ ﺑﺮﺭﺳﻰ ﻛﻨﺪ‪.‬‬
‫ﻭﺭﺯﺵ ﻣﻰﻛﻨﻴﺪ ﻫﻮﺭﻣﻮﻥﻫﺎﻯ ﺷﺎﺩﻯ‬ ‫ﺁﻳﻨﺪﻩ ﺭﻭﺷﻦ ﻣﻰ ﻛﻨﺪ‪ .‬ﺑﺪﻭﻥ ﺩﺍﺷﺘﻦ‬ ‫ﺍﻳﻦ ﺯﻣﺎﻥ ﻣﻰ ﺗﻮﺍﻧﺪ ﺩﺭ ﺍﺑﺘﺪﺍ ﺭﻭﻯ‬ ‫ﺗﻠﻮﻳﺰﻳﻮﻥ ﺭﺍ ﺧﺎﻣﻮﺵ ﻛﻨﻴﺪ‬
‫ﺩﺭ ﺑﺪﻥ ﺷﻤﺎ ﺗﺮﺷﺢ ﻣﻰﺷﻮﻧﺪ ﻭ ﺍﻳﻦ‬ ‫ﻳﻚ ﺍﺳﺘﺮﺍﺗﮋﻯ ﻣﺸﺨﺺ‪ ،‬ﻗﻄﻌﺎ ﺑﺎ‬ ‫ﻳﻚ ﺳﺎﻋﺖ ﻳﻜﺒﺎﺭ ﻭ ﺑﻪ ﻣﺮﻭﺭ ﻛﻤﺘﺮ ﺍﺯ‬ ‫ﺗﻘﺮﻳﺒﺎ ﻫﻤﻪ ﻛﺎﺭﺷﻨﺎﺳﺎﻥ ﺑﺮ ﺳﺮ ﺍﻳﻦ‬

‫ﺍﺗﻼﻑ ﻭﻗﺖ ﺭﻭﺑﺮﻭ ﺧﻮﺍﻫﻴﺪ ﺑﻮﺩ‪.‬‬

‫ﻣﻮﺿﻮﻉ ﺑﺮ ﺧﻠﻖ ﻭﺧﻮﻯ ﺷﻤﺎ ﺩﺭ ﻣﺤﻴﻂ ﻣﺸﻜﻞ ﺩﻳﮕﺮ ﺗﺎﻳﭗ ﻛﺮﺩﻥ ﺯﻳﺎﺩ ﺍﺳﺖ ﺑﺮﺍﻯ ﺍﺯ ﺑﻴﻦ ﺑﺮﺩﻥ ﺧﻤﻴﺪﮔﻰ ﭘﺸﺖ‬
‫ﻛﺎﺭﻯ ﺗﺎﺛﻴﺮﺍﺕ ﻣﺜﺒﺘﻰ ﺩﺍﺭﺩ‪ .‬ﺿﻤﻦ ﻛﻪ ﺑﻪ ﻋﻀﻼﺕ ﻣﭻ ﺩﺳﺖ ﺁﺳﻴﺐ ﺑﺎﻳﺪ ﻋﻀﻼﺕ ﺳﻴﻨﻪ ﺭﺍ ﺗﻘﻮﻳﺖ ﻛﻨﻴﺪ‪.‬‬
‫ﺍﻳﻨﻜﻪ ﺍﺯ ﺍﺑﺘﻼ ﺑﻪ ﺑﻴﻤﺎﺭﻯﻫﺎﻯ ﻧﺎﺷﻰ ﺍﺯ ﻣﻰﺭﺳﺎﻧﺪ ﻭ ﮔﺎﻫﻰ ﺍﻧﮕﺸﺘﺎﻥ ﺩﺳﺖ ﻫﻢ ﻣﻰﺗﻮﺍﻧﻴﺪ ﺍﻳﻦ ﺣﺮﻛﺖ ﺭﺍ ﺩﺭ ﺣﺎﻟﺖ‬
‫ﻛﻢﺗﺤﺮﻛﻰ ﻭ ﺍﺿﺎﻓﻪ ﻭﺯﻥ ﺩﻭﺭ ﻣﻰﻣﺎﻧﻴﺪ‪ .‬ﺩﺭﺩ ﻣﻰﮔﻴﺮﻧﺪ‪ .‬ﻗﻮﻯ ﻛﺮﺩﻥ ﻋﻀﻼﺕ ﺍﻳﺴﺘﺎﺩﻩ ﻳﺎ ﻧﺸﺴﺘﻪ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ‪.‬‬
‫ﺗﻐﺬﻳﻪ ﺧﻮﺏ ﻣﻴﺰﺍﻥ ﺑﻬﺮﻩﻭﺭﻯ ﺷﻤﺎ ﺭﺍ ﻣﭻ ﺩﺳﺖ ﺑﻪ ﭘﻴﺸﮕﻴﺮﻯ ﺍﺯ ﺑﺮﻭﺯ ﺍﻳﻦ ﺩﺳﺘﺎﻥﺗﺎﻥ ﺭﺍ ﻣﺸﺖ ﻛﻨﻴﺪ‪ .‬ﺳﭙﺲ ﺍﺯ‬
‫ﻣﻘﺎﺑﻞ ﺳﻴﻨﻪ ﺩﺳﺘﺎﻥﺗﺎﻥ ﺭﺍ ﻣﻮﺍﺯﻯ ﺑﺎ‬ ‫ﺑﺎﻻ ﻣﻰﺑﺮﺩ ﻭ ﺩﺭ ﻃﻮﻝ ﺭﻭﺯ ﺧﺴﺘﮕﻰ ﻣﺸﻜﻼﺕ ﻛﻤﻚ ﻣﻰﻛﻨﺪ‪.‬‬

‫ﻭ ﻛﻼﻓﮕﻰ ﻛﻤﺘﺮﻯ ﺳﺮﺍﻍﺗﺎﻥ ﻣﻰﺁﻳﺪ‪ .‬ﺗﻤﺮﻳﻦﺍﻭﻝ‪:‬ﺗﻘﻮﻳﺖﻋﻀﻼﺕﮔﺮﺩﻥ ﺯﻣﻴﻦ ﺑﺎﺯ ﻛﻨﻴﺪ‪ .‬ﺁﺭﻧﺞﻫﺎ ﻛﻤﻰ ﺭﻭ ﺑﻪ‬
‫ﻋﻼﻭﻩ ﺑﺮ ﺍﻳﻦ ﻭﻗﺘﻰ ﺑﻪ ﻣﻮﺍﺩﻏﺬﺍﻳﻰ ﺑﺎﻳﺴﺘﻴﺪ ﻳﺎ ﺑﻨﺸﻴﻨﻴﺪ‪ .‬ﻛﻒ ﺩﺳﺖﻫﺎﻯ ﺑﻴﺮﻭﻥ ﻫﺴﺘﻨﺪ‪ .‬ﺍﻳﻦ ﺣﺮﻛﺖ ﺭﺍ ‪ 10‬ﺗﺎ‬
‫ﻣﺼﺮﻓﻰ ﺑﺪﻥﺗﺎﻥ ﺍﻫﻤﻴﺖ ﻣﻰﺩﻫﻴﺪ‪ ،‬ﺧﻮﺩ ﺭﺍ ﺭﻭﻯ ﺳﻤﺖ ﺭﺍﺳﺖ ﺳﺮﺗﺎﻥ ‪ 15‬ﺑﺎﺭ ﺩﺭ ﺳﻪ ﺗﺎ ﭼﻬﺎﺭ ﺳﺖ ﺗﻜﺮﺍﺭ‬
‫ﺍﺯ ﺍﺑﺘﻼ ﺑﻪ ﺑﻴﻤﺎﺭﻯﻫﺎﻯ ﻣﺰﻣﻦ‪ ،‬ﺍﺿﺎﻓﻪ ﻓﺸﺎﺭ ﺩﻫﻴﺪ‪ .‬ﺩﺭ ﻫﻤﻴﻦ ﺣﺎﻟﺖ ﺳﺮﺗﺎﻥ ﻛﻨﻴﺪ‪.‬‬
‫ﻭﺯﻥ‪ ،‬ﺩﻳﺎﺑﺖ ﻭ ﭼﺎﻗﻰ ﺩﻭﺭ ﻣﻰﻣﺎﻧﻴﺪ‪.‬‬
‫ﺗﻤﺮﻳﻦ ﺷﺸﻢ‪ :‬ﺗﻘﻮﻳﺖ ﻣﭻ ﺩﺳﺖ‬ ‫ﺭﺍ ﺑﻪ ﺩﺳﺖ ﺧﻮﺩ ﻓﺸﺎﺭ ﺩﻫﻴﺪ‪ ،‬ﺑﻪﻃﻮﺭﻯ‬ ‫ﭘﺲ ﺑﺮﺍﻯ ﺗﻐﺬﻳﻪﺗﺎﻥ ﺑﺮﻧﺎﻣﻪ ﻏﺬﺍﻳﻰ‬
‫ﻫﻤﺎﻥﻃﻮﺭ ﻛﻪ ﻧﺸﺴﺘﻪﺍﻳﺪ‪ ،‬ﺩﺳﺖﺗﺎﻥ‬ ‫ﻛﻪ ﺳﺮﺗﺎﻥ ﺣﺮﻛﺖ ﻧﻜﻨﺪ‪ .‬ﻣﻰﺗﻮﺍﻧﻴﺪ ﺩﺭ‬ ‫ﻣﻨﺎﺳﺒﻰ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ ﺗﺎ ﺿﻤﻦ ﻛﺎﺭ‬
‫ﺭﺍ ﺭﻭﻯ ﭘﺎﻫﺎ ﻗﺮﺍﺭ ﺩﻫﻴﺪ؛ ﺑﻪﻃﻮﺭﻯ ﻛﻪ‬ ‫ﺍﻳﻦ ﺣﺮﻛﺖ ‪ 10‬ﺗﺎ ‪ 15‬ﺛﺎﻧﻴﻪ ﺑﻤﺎﻧﻴﺪ ﻭ‬ ‫ﻛﺮﺩﻥ‪ ،‬ﻫﻤﭽﻨﺎﻥ ﺳﺮﺣﺎﻝ ﻭ ﻗﺒﺮﺍﻕ‬
‫ﭘﺸﺖ ﺳﺎﻋﺪ ﺭﻭﻯ ﺭﺍﻥ ﺑﺎﺷﺪ‪ .‬ﻣﭻ ﺩﺳﺖ‬ ‫ﺣﺮﻛﺖ ﺭﺍ ﺳﻪ ﺗﺎ ﭼﻬﺎﺭﺑﺎﺭ ﺗﻜﺮﺍﺭ ﻛﻨﻴﺪ‪.‬‬
‫ﺭﺍ ﺍﺯ ﭘﺎﻳﻴﻦ ﺑﻪ ﺣﺎﻟﺖ ﻣﻮﺍﺯﻯ ﺯﻣﻴﻦ‬ ‫ﺳﭙﺲ ﺁﻥ ﺭﺍ ﺑﺮﺍﻯ ﺳﻤﺖ ﭼﭗ ﺳﺮ‬ ‫ﺑﺎﺷﻴﺪ‪.‬‬
‫ﻗﺮﺍﺭ ﺩﻫﻴﺪ‪ .‬ﺳﭙﺲ ﺁﻥ ﺭﺍ ﭘﺎﻳﻴﻦ ﻭ ﺑﺎﻻ‬ ‫ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ‪ .‬ﺍﻳﻦ ﺗﻤﺮﻳﻦ ﺑﻪ ﺗﻘﻮﻳﺖ‬ ‫‪‬ﺻﺒﺤﺎﻧﻪ ﺭﺍ ﭘﺸﺖ ﮔﻮﺵ‬
‫ﺑﺒﺮﻳﺪ‪ .‬ﻣﻰﺗﻮﺍﻧﻴﺪ ﻳﻚ ﻭﺯﻧﻪ ﺳﺒﻚ ﻫﻢ‬
‫ﺩﺭ ﺩﺳﺖ ﺑﮕﻴﺮﻳﺪ‪ .‬ﺍﻳﻦ ﺗﻤﺮﻳﻦ ﺭﺍ ‪10‬‬ ‫ﻋﻀﻼﺕ ﮔﺮﺩﻥ ﻛﻤﻚ ﻣﻰﻛﻨﺪ‪.‬‬ ‫ﻧﻴﻨﺪﺍﺯﻳﺪ‪.‬‬
‫ﺗﺎ ‪15‬ﺑﺎﺭ ﺩﺭ ﺳﻪ ﻳﺎ ﭼﻬﺎﺭ ﺳﺖ ﺗﻜﺮﺍﺭ‬ ‫ﺗﻤﺮﻳﻦﺩﻭﻡ‪:‬ﺗﻘﻮﻳﺖﻋﻀﻼﺕﮔﺮﺩﻥ‬ ‫‪‬ﻣﻴﻮﻩ ﻭ ﺳﺒﺰﻳﺠﺎﺕ ﻛﺎﻓﻰ ﺭﺍ ﺩﺭ‬
‫ﻣﺎﻧﻨﺪ ﺣﺮﻛﺖ ﺍﻭﻝ ﺑﺎﻳﺴﺘﻴﺪ ﻳﺎ ﺭﻭﻯ‬
‫ﻛﻨﻴﺪ‪.‬‬ ‫ﺻﻨﺪﻟﻰ ﺑﻨﺸﻴﻨﻴﺪ‪ .‬ﻛﻒ ﺩﺳﺖ ﺭﺍ ﺭﻭﻯ‬ ‫ﺭژﻳﻢ ﻏﺬﺍﻳﻰﺗﺎﻥ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ‪.‬‬
‫‪ ‬ﻭﻋﺪﻩ ﻧﺎﻫﺎﺭ ﺭﺍ ﺍﺯ ﺧﺎﻧﻪ ﺑﻪ ﻣﺤﻞ‬