Page 9 - (کیهان لندن - سال سى و دوم ـ شماره ۵۰ (دوره جديد

‫ﺑﺪﻭﻥ ﺷﻤﺎﺭﺓ ﺻﻔﺤﻪ ‪ -‬ﺷﻤﺎﺭﻩ ‪50‬‬

‫ﺟﻤﻌﻪ ‪ 11‬ﺗﺎ ﭘﻨﺠﺸﻨﺒﻪ ‪ 17‬ﻣﺎﺭﺱ ‪2016‬‬

‫ﻣﺮﺩﺍﻥ ﺷﺎﺧﺺ‬ ‫دروز‬

‫ﺑﺎﺑﺎ ﻋﻠﻰ‬

‫ﺑﺎﺑﺎ ﻋﻠﻰ‪ ،‬ﺑﺎ ﻧﺎﻡ ﻋﻠﻰ ﺍﺭﺩﻛﺎﻧﻰ ﺩﺭ ‪29‬‬
‫ﺍﻛﺘﺒﺮ‪ 1975‬ﻣﺘﻮﻟﺪ ﺷﺪﻩﺍﺳﺖﻭ ﻛﻤﺪﻳﻦ‪،‬‬
‫ﺗﻮﻟﻴﺪ ﻛﻨﻨﺪﻩ ﺑﺎﺯﻳﻬﺎﻯ ﻓﻜﺮﻯ ﻭ ﺑﺎﺯﻳﮕﺮ‬

‫ﺍﻳﺮﺍﻧﻰ‪-‬ﺁﻣﺮﻳﻜﺎﻳﻰﺍﺳﺖ‪.‬‬
‫ﻋﻠﻰ ﻛﻪ ﺩﺭ ﺧﺎﻧﻮﺍﺩﻩ ﺍﻯ ﺍﻳﺮﺍﻧﻰ ﺩﺭ ﻟﺲ‬
‫ﺁﻧﺠﻠﺲ ﻣﺘﻮﻟﺪ ﺷﺪﻩ ﺍﺳﺖ‪ ،‬ﺍﺯ ﺗﺮﺑﻴﺘﻰ ﻏﻴﺮ‬
‫ﺩﻳﻨﻰ ﺑﺮﺧﻮﺭﺩﺍﺭ ﺷﺪﻩ ﺑﻮﺩ‪ .‬ﺍﻭ ﺍﺯ‪ 18‬ﺳﺎﻟﮕﻰ‬

‫ﺩﺭ ﻣﻮﺭﺩ ﺍﺩﻳﺎﻥ ﻣﺨﺘﻠﻔﻰ ﻣﻄﺎﻟﻌﻪ ﻛﺮﺩ‪ .‬ﻭﻯ‬

‫ﺩﺭ ﺑﻴﺴﺖ ﺳﺎﻟﮕﻰ ﻭ ﭘﺲ ﺍﺯ ﺷﺮﻛﺖ ﺩﺭ‬

‫ﻳﻚ ﻛﻤﭗ ﺍﺳﻼﻣﻰ ﺑﻪ ﺍﺳﻼﻡ ﮔﺮﻭﻳﺪ‪.‬‬

‫ﻋﻠﻰ ﻛﻪ ﺑﻪ ﻃﻮﺭ ﺣﺮﻓﻪ ﺍﻯ ﺩﺭ ﺯﻣﻴﻨﻪ ﺁﻯ‪.‬‬

‫ﺍﻭ ﺩﺭ ﺳﺎﻝ ‪ 2006‬ﺑﺎﺯﻯ »ﻣﻜﻪ ﺑﻪ ﻣﺪﻳﻨﻪ«‬ ‫ﺗﻰ‪ .‬ﻛﺎﺭ ﻣﻰ ﻛﺮﺩ‪ ،‬ﺑﻪ ﻫﻤﺮﺍﻩ ﻣﻬﺪﻯ ﺍﺣﻤﺪ‪،‬‬ ‫ﺍﺧﺘﻼﻝ‬ ‫ﻓﺮﯾﺪون ﻣﺸﯿﺮی‬ ‫ﺑﺎﺭﺍﻥ‪ ،‬ﻗﺼﻴﺪﻩ ﻭﺍﺭﻱ‪،‬‬
‫)‪ (Mecca to Medina‬ﺭﺍ‪ ،‬ﻛﻪ ﺩﺭ ﻣﻮﺭﺩ‬ ‫»ﺍﻣﺖ ﻓﻴﻠﻤﺰ« )‪ (Ummah Films‬ﺭﺍ‪،‬‬ ‫‪ -‬ﻏﻤﻨﺎﻙ ‪-‬ﺁﻏﺎﺯ ﻛﺮﺩﻩ ﺑﻮﺩ‪.‬‬
‫ﻣﺒﺎﺩﻟﻪ ﻭ ﻣﺬﺍﻛﺮﻩ ﺑﺮ ﺍﺳﺎﺱ ﺍﺻﻮﻝ ﺍﺳﻼﻣﻰ‬ ‫ﻛﻪ ﻣﻮﺳﺴﻪ ﻓﻴﻠﻢ ﺳﺎﺯﻯ ﺍﺳﻼﻣﻰ ﺍﺳﺖ ﻭ‬ ‫ﺩﺭ ﺣﺲ ﺑﻮﻳﺎﻳﻰ‬ ‫ﻣﻲ ﺧﻮﺍﻧﺪ ﻭ ﺑﺎﺯ ﻣﻲ ﺧﻮﺍﻧﺪ‪،‬‬
‫ﺍﺳﺖ‪ ،‬ﺳﺎﺧﺖ‪ .‬ﺑﺎﺑﺎ ﻋﻠﻰ ﺩﺭ ﺳﺎﻝ ‪2010‬‬ ‫ﺗﻼﺵ ﻣﻰ ﻛﻨﺪ ﻓﻴﻠﻤﻬﺎﻯ ﺣﻼﻝ ﺭﺍ ﺑﺮﺍﻯ‬ ‫ﺑﻐﺾ ﻫﺰﺍﺭ ﺳﺎﻟﻪ ﻱ ﺩﺭﻭﻧﺶ ﺭﺍ‬
‫ﺑﺎﺯﻯ »ﻛﻠﻤﺎﺕ«)‪(Kalimaat‬ﺭﺍ‪،‬ﻛﻪ ﺑﺎﺯﻯ‬ ‫ﺳﺮﮔﺮﻣﻰ ﻣﺴﻠﻤﺎﻧﺎﻥ ﻭ ﻏﻴﺮ ﻣﺴﻠﻤﺎﻧﺎﻥ‬ ‫ﺣﺲ ﺑﻮﻳﺎﻳﻰ ﻳﻜﻰ ﺍﺯ ﺣﺲﻫﺎﻯ ﻣﺤﻴﻄﻰ ﺍﻧﺴﺎﻥ‬
‫ﺍﻯ ﺩﺭ ﻣﻮﺭﺩ ﻣﻌﻠﻮﻣﺎﺕ ﻋﻤﻮﻣﻰ ﻭ ﺣﺎﻓﻈﻪ‬ ‫ﻓﺮﺍﻫﻢﻛﻨﺪ‪،‬ﺑﻨﻴﺎﻧﮕﺬﺍﺭﻯﻛﺮﺩ‪ .‬ﺍﻳﻦﺷﺮﻛﺖ‬ ‫ﺍﺳﺖ ﻛﻪ ﺳﺮﻳﻌﺘﺮ ﺍﺯ ﺣﺲﻫﺎﻯ ﺩﻳﮕﺮ ﺗﺤﺖ ﺗﺎﺛﻴﺮ ﺑﻴﻤﺎﺭﻯﻫﺎ‬ ‫ﺍﻧﮕﺎﺭ ﻣﻲ ﮔﺸﻮﺩ‬
‫ﺍﺳﺖ‪ ،‬ﻃﺮﺍﺣﻰ ﻛﺮﺩ‪.‬ﻋﻠﻰ ﺑﺮﺍﻯ ﺑﺮﻧﺎﻣﻪ ﻫﺎﻯ‬ ‫ﺳﺮﻳﺎﻟﻬﺎﻯ ﺍﻳﻨﺘﺮﻧﺘﻰ ﻣﺘﻌﺪﺩﻯ ﺗﻮﻟﻴﺪ ﻛﺮﺩﻩ‬ ‫ﻭ ﻣﺸﻜﻼﺕ ﺍﺯ ﺑﻴﻦ ﻣﻰﺭﻭﺩ ﻳﺎ ﺁﺳﻴﺐ ﻣﻰﺑﻴﻨﺪ‪.‬ﺁﺳﻴﺐ ﺩﻳﺪﻥ ﻋﺼﺐ‬ ‫ﺍﻧﺪﻭﻩ ﺯﺍﺳﺖ ﺯﺍﺭﻱ ﺧﺎﻣﻮﺵ!‬
‫ﻛﻤﺪﻯ ﺍﺵ ﺑﻪ ﻧﻘﺎﻁ ﻣﺨﺘﻠﻒ ﺩﻧﻴﺎ ﺳﻔﺮ‬ ‫ﺍﺳﺖ ‪ ،‬ﻧﻈﻴﺮ؛ ‪The Reminder Series‬‬ ‫ﻭ ﮔﻴﺮﻧﺪﻩﻫﺎﻯ ﺑﻮﻳﺎﻳﻰ‪ ،‬ﺑﻴﻤﺎﺭﻯ ﻋﺼﺒﻰ ﻧﻈﻴﺮ ﭘﺎﺭﻛﻴﻨﺴﻮﻥ‪ ،‬ﻛﻤﺒﻮﺩ‬ ‫ﻧﺎﮔﻔﺘﻨﻲ ﺍﺳﺖ‪...‬ﺍﻳﻦ ﻫﻤﻪ ﻏﻢ؟!‬
‫ﻛﺮﺩﻩ ﺍﺳﺖ ﻭ ﺑﺮﺍﻯ ﺑﻴﻨﻨﺪﮔﺎﻥ ﻣﺴﻠﻤﺎﻥ‬ ‫ﻭ ‪. Ask Baba Ali‬ﻋﻠﻰ ﺩﺭ ﺳﺎﻝ‬ ‫ﻭﻳﺘﺎﻣﻴﻦﻫﺎﻯ ﺧﺎﻧﻮﺍﺩﻩ ‪ ،B‬ﺿﺮﺑﻪﻫﺎ‪،‬ﺗﺼﺎﺩﻓﺎﺕ‪،‬ﻧﺮﺳﻴﺪﻥ ﻫﻮﺍ ﺑﻪ ﭘﻴﺎﺯ ﺑﻮﻳﺎﻳﻰ‬
‫ﻭ ﻏﻴﺮ ﻣﺴﻠﻤﺎﻥ ﺑﺮﻧﺎﻣﻪ ﺍﺟﺮﺍ ﻛﺮﺩﻩ ﺍﺳﺖ‪.‬‬ ‫‪ 2000‬ﮔﺮﻭﻩ ﺭپ ﻣﻮﺳﻴﻘﻰ »ﺳﺮﺑﺎﺯﺍﻥ‬ ‫ﻭ ﻣﺤﻞ ﻗﺮﺍﺭ ﮔﻴﺮﻯ ﮔﻴﺮﻧﺪﻩﻫﺎﻯ ﺑﻮﻳﺎﻳﻰ ﻣﻰﺗﻮﺍﻧﻨﺪ ﺑﺎﻋﺚ ﻛﺎﻫﺶ ﻭ ﻗﻄﻊ ﺣﺲ‬ ‫ﻧﺎﺷﻨﻴﺪﻧﻲ ﺍﺳﺖ!‬
‫ﺍﻭ ﺩﺭ ﺑﻴﺶ ﺍﺯ ‪ 30‬ﺷﻬﺮ ﻭ ﺩﺭ ﻛﺸﻮﺭﻫﺎﻯ‬ ‫ﺍﷲ« )‪ (Soldiers of Allah‬ﺭﺍ ﺭﺍﻩ‬ ‫ﺑﻮﻳﺎﻳﻰ ﺩﺭ ﺍﻓﺮﺍﺩ ﺷﻮﻧﺪ‪.‬ﺑﺮﺍﻯ ﺗﺸﺨﻴﺺ ﺑﻮﻫﺎ ﻻﺯﻡ ﺍﺳﺖ ﺟﺮﻳﺎﻥ ﻫﻮﺍ ﺩﺭ ﺳﻘﻒ ﺑﻴﻨﻰ‬ ‫ﭘﺮﺳﻴﺪﻡ ﺍﻳﻦ ﻧﻮﺍﻱ ﺣﺰﻳﻦ ﺩﺭ ﻋﺰﺍﻱ ﻛﻴﺴﺖ؟‬
‫ﺍﻧﮕﻠﺴﺘﺎﻥ ﻭ ﻛﺎﻧﺎﺩﺍ ﻭ ﺑﺮﺍﻯ ﮔﺮﻭﻫﻬﺎﻳﻰ ﺑﻪ‬ ‫ﺍﻧﺪﺍﺯﻯ ﻛﺮﺩ ﻛﻪ ﺁﻟﺒﻮﻡ‪ 1924‬ﺁﻥ ﻣﻮﻓﻘﻴﺖ‬ ‫ﺑﺮ ﻗﺮﺍﺭ ﺷﻮﺩ ﺗﺎ ﺗﺤﺮﻳﻚ ﮔﻴﺮﻧﺪﻩﻫﺎﻯ ﺑﻮﻳﺎﻳﻰ ﺻﻮﺭﺕ ﺑﮕﻴﺮﺩ ﺍﻣﺎ ﻋﻠﻞ ﺩﻳﮕﺮﻯ ﻫﻤﭽﻮﻥ‬
‫ﺑﺰﺭﮔﻰ‪ 37000‬ﻧﻔﺮ ﺑﺮﻧﺎﻣﻪ ﺍﺟﺮﺍ ﻛﺮﺩﻩ ﺍﺳﺖ‪.‬‬ ‫ﺷﺎﻳﺎﻥﺗﻮﺟﻬﻰﻛﺴﺐﻛﺮﺩ‪.‬ﻋﻠﻰﻫﻤﭽﻨﻴﻦ‬ ‫ﭘﻮﻟﻴﭗﻫﺎﻯ ﺑﻴﻨﻰ‪ ،‬ﺍﻟﺘﻬﺎﺏ ﻣﺨﺎﻁ ﺑﻴﻨﻰ‪ ،‬ﺗﻮﺭﻡ ﻣﺨﺎﻁ ﺑﻴﻨﻰ‪،‬ﺳﻴﻨﻮﺯﻳﺖﻫﺎ‪ ،‬ﻋﻔﻮﻧﺖﻫﺎﻯ‬ ‫ﮔﻔﺘﻨﺪ‪ :‬ﺍﮔﺮ ﺗﻮ ﻧﻴﺰ‪،‬‬
‫ﺩﻭ ﺑﺎﺯﻯ ﻓﻜﺮﻯ ﺭﺍ ﻃﺮﺍﺣﻰ ﻛﺮﺩﻩ ﺍﺳﺖ‪.‬‬ ‫ﺍﺯ ﺍﻭﺝ ﺑﻨﮕﺮﻱ‬

‫ﺧﻮﺍﻫﻲ ﻫﺰﺍﺭ ﺑﺎﺭ ﺍﺯ ﺍﻭﺝ ﺗﻠﺦ ﺗﺮ ﮔﺮﻳﺴﺖ!‬

‫ﺑﻬﱰﯾﻦ ﺑﺮﻧﺎﻣﻪ ورزﺷﯽ ﺗﺎﺛﯿﺮﮔﺬار ﺑﺮای‬ ‫ﺑﻴﻨﻰ ﻭ ﺗﻮﻣﻮﺭﻫﺎﻯ ﺑﻴﻨﻰ ﻣﻰﺗﻮﺍﻧﻨﺪ ﺑﺎﻋﺚ ﺍﻧﺴﺪﺍﺩ ﺭﺍﻩ ﻫﻮﺍﻳﻰ ﺑﻴﻨﻰ ﻭ ﺩﺭ ﻧﺘﻴﺠﻪ‬ ‫‪ ۵‬ﭘﯿﺸﻨﻬﺎد ﺑﺮای ﭘﺪران ﻣﺠﺮد‬
‫ﺗﻨﺎﺳﺐ اﻧﺪام‬ ‫ﻛﺎﻫﺶ ﺣﺲ ﺑﻮﻳﺎﻳﻰ ﺷﻮﻧﺪ‪.‬ﺍﻏﻠﺐ ﻋﻠﻞ ﻛﺎﻫﻨﺪﻩ ﺣﺲ ﺑﻮﻳﺎﻳﻰ ﺑﺎ ﺭﻭﺵﻫﺎﻯ ﺩﺍﺭﻭﻳﻰ‬

‫ﻳﺎ ﺟﺮﺍﺣﻰ ﻗﺎﺑﻞ ﺑﺮﮔﺸﺖ ﻣﻰﺑﺎﺷﻨﺪ ﭼﻮﻥ ﮔﻴﺮﻧﺪﻩﻫﺎﻯ ﻋﺼﺒﻰ ﻓﺮﺩ ﻓﻌﺎﻝ ﺍﺳﺖ ﻭ‬

‫ﭘﺪﺭ ﻭ ﻣﺎﺩﺭ ﻣﺠﺮﺩ ﺑﻮﺩﻥ ﻫﻢ ﺑﺮﺍﻯ ﻣﺪﻳﺮﻳﺖ ﺯﻣﺎﻥ ﻗﺎﺑﻞ ﺍﺟﺮﺍﺳﺖ‪ .‬ﺍﻧﺠﺎﻡ ﻭﻗﺘﻰ ﺍﻧﺴﺪﺍﺩ ﺑﻴﻨﻰ ﺑﺮ ﻃﺮﻑ ﺷﻮﺩ‪ ،‬ﺣﺲ ﺑﻮﻳﺎﻳﻰ ﺑﻪ ﺣﺎﻟﺖ ﻃﺒﻴﻌﻰ ﺑﺮ ﻣﻰﮔﺮﺩﺩ‪.‬‬
‫ﻣﺮﺩﺍﻥ ﻭ ﻫﻢ ﺑﺮﺍﻯ ﺯﻧﺎﻥ ﺳﺨﺖ ﺍﺳﺖ ﺍﻳﻦ ﻛﺎﺭﻫﺎ ﺩﺭ ﺭﻭﺯ ﺑﺴﻴﺎﺭ ﻋﺎﻗﻼﻧﻪ ﺗﺮ ﺩﺭ ﻣﻮﺍﺭﺩﻯ ﻛﻪ ﻛﺎﻫﺶ ﺣﺲ ﺑﻮﻳﺎﻳﻰ ﻧﺎﺷﻰ ﺍﺯ ﺯﻣﻴﻨﻪ ﻫﺎﻯ ﻋﺼﺒﻰ ﻭ ژﻧﺘﻴﻜﻰ‬
‫ﺍﻣﺎ ﻣﺮﺩﺍﻥ ﺍﻏﻠﺐ ﻣﺸﻜﻼﺕ ﺑﻴﺸﺘﺮﻯ ﺑﺎ ﺍﺯ ﻧﻴﻤﻪ ﺷﺐ ﺍﺳﺖ‪ ،‬ﺑﺮﺍﻯ ﻫﻤﻴﻦ ﻫﻢ ﺑﺎﺷﺪ ﻧﻤﻰﺗﻮﺍﻥ ﺍﺯ ﺁﻥ ﭘﻴﺸﮕﻴﺮﻯ ﻛﺮﺩ ﺍﻣﺎ ﺩﺭ ﺻﻮﺭﺗﻰ ﻛﻪ ﻋﻮﺍﻣﻠﻰ ﻧﻈﻴﺮ ﺑﻌﺪﻯ ﺭﺍ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ‪ ،‬ﺍﻳﻦ ﺳﺮﻳﻌﺘﺮﻳﻦ ﻳﻜﺸﻨﺒﻪ‬
‫‪ 5‬ﺩﻗﻴﻘﻪ ﺍﺑﺘﺪﺍ ﮔﺮﻡ ﻛﻨﻴﺪ‪ ،‬ﺳﭙﺲ‬ ‫ﺧﻮﺩ ﻋﻔﻮﻧﺖﻫﺎ‪،‬ﺁﻟﺮژﻯﻫﺎ‪ ،‬ﭘﻮﻟﻴﭗﻫﺎ ﻋﺎﻣﻞ ﻛﺎﻫﻨﺪﻩ ﺣﺲ ﺑﻮﻳﺎﻳﻰ ﻓﺮﺩ‬
‫ﺷﺮﻭﻉ ﺑﻪ ﻭﺭﺯﺵ ﻫﺎﻯ ﺗﺮﻛﻴﺒﻰ ﺑﺎ ﺷﺪﺕ‬ ‫ﺭﺍﻩ ﺑﺮﺍﻯ ﺳﻮﺯﺍﻧﺪﻥ ﺣﺪﺍﻛﺜﺮ ﻛﺎﻟﺮﻯ ﺩﺭ‬ ‫ﺑﻪ ﺑﺎﺷﻨﺪ ﻣﻰﺗﻮﺍﻥ ﺍﺯ ﺁﻧﻬﺎ ﭘﻴﺸﮕﻴﺮﻯ ﻛﺮﺩ ﻭ ﺩﺭ ﭘﺎﻳﺎﻥ ﺑﻪ ﺭﻋﺎﻳﺖ‬ ‫ﺑﺎﻳﺪ ﺩﺭ ﺑﺮﻧﺎﻣﻪﺭﻳﺰﻯﺗﺎﻥ ﺣﺘﻰ ﺑﻪ ﺳﺒﺪ‬ ‫ﺍﻳﻦ ﻣﻮﻗﻌﻴﺖ ﭘﻴﺪﺍ ﻣﻰ ﻛﻨﻨﺪ‪ ،‬ﭼﻮﻥ‬
‫ﺑﺎﻻ ﻛﻨﻴﺪ‪ 30 ،‬ﺛﺎﻧﻴﻪ ﺑﺎ ﺗﻤﺎﻡ ﺗﻮﺍﻥ ﻳﻚ‬ ‫ﺯﻣﺎﻧﻰ ﻛﻮﺗﺎﻩ ﺍﺳﺖ‪.‬‬ ‫ﻋﻨﻮ ﺍ ﻥ ﻧﻜﺎﺕ ﺍﻳﻤﻨﻰ ﺑﺮﺍﻯ ﺟﻠﻮﮔﻴﺮﻯ ﺍﺯ ﺍﻳﺠﺎﺩ ﺿﺮﺑﻪ ﻭ‬ ‫ﻟﺒﺎﺱ ﻫﺎﻯ ﭼﺮﻙ ﻫﻢ ﻓﻜﺮ ﻛﻨﻴﺪ‪.‬‬ ‫ﺑﻪ ﻃﻮﺭ ﻣﻌﻤﻮﻝ ﭘﺮﻭﺭﺵ ﻓﺮﺯﻧﺪﺍﻥ ﻭ‬
‫ﺣﺮﻛﺖ ﺭﺍ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ ﻭ ﺳﭙﺲ ‪ 15‬ﺗﺎ‬ ‫ﺷﻤﺎﺭﻩ ﻣﻮﺍﻗﻊ ﻛﺎﻫﺶ ﻳﺎ ﻗﻄﻊ ﺑﻮﻳﺎﻳﻰ ﺍﺣﺘﻤﺎﻟﻰ ﭘﺲ ﺍﺯ‬ ‫ﺳﻌﻰ ﻛﻨﻴﺪ ﻫﻤﻪ ﭼﻴﺰ ﺭﺍ ﻃﺒﻖ ﺑﺮﻧﺎﻣﻪ‬ ‫ﻣﺮﺍﻗﺒﺖ ﺍﺯ ﺁﻧﻬﺎ ﺩﺭ ﺣﻴﻄﻪ ﻣﺴﺌﻮﻟﻴﺖ‬
‫‪ 30‬ﺛﺎﻧﻴﻪ ﺍﺳﺘﺮﺍﺣﺖ ﻛﻨﻴﺪ‪ 20 .‬ﺗﺎ ‪25‬‬ ‫ﺑﺎﻻ ﺑﺮﺩﻥ ﻭﺯﻧﻪ ﻫﺎﻯ ﺳﻨﮕﻴﻦ ﺗﺮ‬ ‫ﺍﮔﺮ ﻣﻴﺨﻮﺍﻫﻴﺪ‬ ‫ﺁﻥ ﺗﻮﺻﻴﻪ ﻛﺮﺩ‪.‬‬ ‫ﺧﻮﺩﺗﺎﻥ ﺳﺎﺯﻣﺎﻧﺪﻫﻰ ﻛﻨﻴﺪ‪ .‬ﺳﺒﺪ‬ ‫ﺗﻤﺎﻡ ﻭﻗﺖ ﺷﺎﻥ ﻧﺒﻮﺩﻩ ﺍﺳﺖ‪ .‬ﺩﺭ‬
‫ﺩﻗﻴﻘﻪ ﻫﻤﻴﻦ ﻛﺎﺭ ﺭﺍ ﺑﺎ ﺣﺮﻛﺎﺕ ﻣﺨﺘﻠﻒ‬ ‫ﺍﺿﻄﺮﺍﺭﻯ ﻧﮕﻪ ﺩﺍﺭﻳﺪ‬ ‫ﻟﺒﺎﺱ ﻫﺎﻯ ﭼﺮﻙ ﺑﺎﻳﺪ ﺟﺎﻳﻰ ﻗﺮﺍﺭ‬ ‫ﺣﺎﻟﻴﻜﻪ ﺩﺭﻙ ﻭ ﻣﺮﺍﻗﺒﺖ ﺍﺯ ﺑﭽﻪﻫﺎ‬
‫ﺍﮔﺮ ﺍﺯ ﻭﺯﻧﻪ ﺍﺳﺘﻔﺎﺩﻩ ﻧﻜﻨﻴﺪ ﻋﻀﻼﺕ‬ ‫ﺑﻪ ﺗﻨﺎﺳﺐ ﺍﻧﺪﺍﻡ ﺑﺎ ﻭﺭﺯﺵ‬ ‫ﮔﻴﺮﺩ ﻛﻪ ﺩﺳﺘﺮﺳﻰ ﺑﻪ ﺁﻥ ﺩﺭ ﻛﻮﺗﺎﻩ‬ ‫ﻣﻰﺗﻮﺍﻧﺪ ﺑﺮﺍﻯ ﺍﻛﺜﺮ ﭘﺪﺭﺍﻥ ﻣﺠﺮﺩ ﺩﺭ‬
‫ﺗﻜﺮﺍﺭ ﻛﻨﻴﺪ‪.‬‬ ‫ﺷﻜﻤﺘﺎﻥ ﺭﺍ ﻫﻢ ﻧﺨﻮﺍﻫﻴﺪ ﺩﻳﺪ‪ .‬ﺑﺮﺍﻯ‬ ‫ﺗﺎ ﺩﺭ ﺷﺮﺍﻳﻂ ﺧﺎﺹ ﺑﺪﻭﻥ ﻫﻴﭻ ﺍﺗﻼﻑ‬ ‫ﺗﺮﻳﻦ ﺯﻣﺎﻥ ﻣﻤﻜﻦ ﺑﺎﺷﺪ‪ .‬ﻛﺖ ﻭ ﻛﻼﻩ‬ ‫ﻛﻨﺎﺭ ﻛﺎﺭﻫﺎﻯ ﺧﺎﻧﻪ ﻭ ﻣﺴﺌﻮﻟﻴﺖ ﻫﺎﻯ‬
‫ﻗﻮﻯ ﺳﺎﺧﺘﻦ ﺳﺮﻳﻊ ﻋﻀﻼﺕ ﺍﺯ ﺣﺮﻛﺎﺕ‬ ‫ﻭﻗﺘﻰ ﺍﻣﻜﺎﻥ ﺗﻤﺎﺱ ﻭﺟﻮﺩ ﺩﺍﺷﺘﻪ ﺩﺳﺖ ﻳﺎﺑﻴﺪ ﺑﻬﺘﺮ ﺍﺳﺖ ﺗﻼﺵ ﻛﻨﻴﺪ‬ ‫ﺧﻮﺩ ﺭﺍ ﺩﺭ ﺑﻬﺘﺮﻳﻦ ﺟﺎﻯ ﻣﻤﻜﻦ ﻗﺮﺍﺭ‬
‫ﺩﻭﺷﻨﺒﻪ‬ ‫ﻛﺎﻣﻞ ﺑﺎ ﻭﺯﻧﻪ ﻫﺎﻯ ﺳﻨﮕﻴﻦ ﺍﺳﺘﻔﺎﺩﻩ‬ ‫ﻭ ﺑﺮﺍﻯ ﺭﺳﻴﺪﻥ ﺑﻪ ﺍﻳﻦ ﺍﻣﺮ ﺍﺯ ﻳﻚ‬ ‫ﺩﻫﻴﺪ ﺗﺎ ﻣﻮﻗﻊ ﺧﺮﻭﺝ ﺍﺯ ﺧﺎﻧﻪ ﺩﻧﺒﺎﻝ‬ ‫ﻛﺎﺭﻯ ﻳﻚ ﺩﺭﺩﺳﺮ ﻭﺍﻗﻌﻰ ﺑﺎﺷﺪ‪.‬‬
‫‪ 4‬ﺣﺮﻛﺖ ﭘﻼﻳﻮﻣﺘﺮﻳﻚ ) ﺑﻮﺭﭘﻰ‬ ‫ﻛﻨﻴﺪ‪ :‬ﻟﻴﻔﺖ‪ ،‬ﺍﺳﻜﺎﺕ ﺑﺎ ﻭﺯﻧﻪ‪ ،‬ﻭ ﺣﺮﻛﺖ‬ ‫ﺑﺎﺷﺪ‪.‬‬ ‫ﺁﻧﻬﺎ ﻧﮕﺮﺩﻳﺪ‪ .‬ﺑﺮﺍﻯ ﺻﺮﻓﻪ ﺟﻮﻳﻰ ﺩﺭ‬ ‫ﺍﮔﺮ ﺑﻪ ﻋﻨﻮﺍﻥ ﻳﻚ ﭘﺪﺭ ﻣﺠﺮﺩ ﺩﺭ‬
‫ﻭ ﭘﺮﺵ ﺍﺳﻜﺎﺕ ﺍﺯ ﻛﺎﻟﺮﻯ ﺳﻮﺯﺗﺮﻳﻦ‬ ‫ﺷﻨﺎ‪ .‬ﺩﺭ ﺍﻧﺠﺎﻡ ﺍﻳﻦ ﻧﻮﻉ ﺣﺮﻛﺖ ﻫﻤﻴﺸﻪ‬ ‫ﺑﺮﻧﺎﻣﻪ ﻭﺭﺯﺷﻰ ﻣﻨﻈﻢ ﭘﻴﺮﻭﻯ ﻛﻨﻴﺪ‬ ‫ﺯﻣﺎﻥ‪ ،‬ﻟﺒﺎﺱ ﻫﺎﻯ ﺧﻮﺩ ﺭﺍ ﻗﺒﻞ ﺍﺯ ﺑﻪ‬ ‫ﺣﺎﻝ ﻣﺒﺎﺭﺯﻩ ﺑﺮﺍﻯ ﺣﻔﻆ ﺳﻼﻣﺖ‬
‫ﺍﻧﻮﺍﻉ ﺍﻳﻦ ﺣﺮﻛﺎﺕ ﻫﺴﺘﻨﺪ ( ﺑﺮﺍﻯ ﺍﻳﻨﻜﻪ‬ ‫ﺑﻪ ﺧﺎﻃﺮ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ ﻋﻀﻼﺕ ﻫﺴﺘﻪ‬ ‫ﺑﺎ ﻛﺎﺭﻓﺮﻣﺎﻯ ﺧﻮﺩ ﺻﺤﺒﺖ ﻛﻨﻴﺪ ﺗﻮﺻﻴﻪ ﻣﻰ ﻛﻨﻴﻢ ﺍﻳﻦ ﺑﺮﻧﺎﻣﻪ ﻭﺭﺯﺷﻰ‬ ‫ﺭﺧﺘﺨﻮﺍﺏ ﺭﻓﺘﻦ ﺁﻣﺎﺩﻩ ﻛﻨﻴﺪ‪ .‬ﺑﺮﺍﻯ‬ ‫ﻋﻘﻞ ﺧﻮﺩ ﻫﺴﺘﻴﺪ‪ ،‬ﺭﺍﻫﻨﻤﺎﻳﻰ ﻫﺎﻯ ﻣﺎ‬
‫ﺑﺪﻥ ) ﺷﻜﻢ ﻭ ﭘﻬﻠﻮ ﻫﺎ ( ﺭﺍ ﺩﺭﮔﻴﺮ ﻧﮕﻪ‬ ‫ﻫﺮ ﻭﻋﺪﻩ ﻏﺬﺍﻳﻰ ﺍﺯ ﻗﺒﻞ ﻓﻜﺮ ﻛﻨﻴﺪ‪،‬‬ ‫ﻣﻰﺗﻮﺍﻧﺪ ﺑﺮﺍﻯ ﺍﻳﺠﺎﺩ ﺗﻌﺎﺩﻝ ﺩﺭ ﺯﻧﺪﮔﻰ‬
‫ﻛﺎﺭﺗﺎﻥ ﺭﺍﺣﺖ ﺷﻮﺩ ‪:‬‬ ‫ﺩﺍﺭﻳﺪ‪ ،‬ﺣﺮﻛﺖ ﻫﺮﭼﻘﺪﺭ ﺑﺰﺭﮔﺘﺮ ﺑﺎﺷﺪ‬ ‫ﺍﮔﺮ ﻗﺎﺩﺭ ﺑﻪ ﺑﺮﻗﺮﺍﺭﻯ ﺗﻨﻈﻴﻢ ﻳﻚ ﺭﺍ ﺍﻣﺘﺤﺎﻥ ﻛﻨﻴﺪ ﻣﻄﻤﺌﻨﺎ ﺑﻪ ﻧﺘﻴﺠﻪ‬ ‫ﺍﻳﻦ ﺑﺮﻧﺎﻣﻪ ﺍﺯ ﺧﺮﻳﺪ ﻏﻴﺮﺿﺮﻭﺭﻯ ﺷﻤﺎ‬ ‫ﺷﺨﺼﻰ ﻭ ﺣﺮﻓﻪ ﺍﻯ ﺷﻤﺎ ﻣﻔﻴﺪ ﺑﺎﺷﺪ‪.‬‬
‫ﻛﺎﻟﺮﻯ ﻫﻢ ﻛﻪ ﻣﻰ ﺳﻮﺯﺍﻧﻴﺪ ﺑﻴﺸﺘﺮ‬ ‫ﺑﺮﻧﺎﻣﻪ ﻣﺪﻭﻥ ﺑﻴﻦ ﺳﺎﻋﺎﺕ ﻛﺎﺭﻯ ﺧﻮﺩ ﺧﻮﺍﻫﻴﺪ ﺭﺳﻴﺪ‬ ‫ﺍﺯ ﻓﺮﻭﺷﮕﺎﻩ ﻣﻮﺍﺩ ﻏﺬﺍﻳﻰ ﺟﻠﻮﮔﻴﺮﻯ‬ ‫ﺑﺮﺍﻯ ﻫﺮ ﭼﻴﺰﻯ ﺑﺮﻧﺎﻣﻪ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ‬
‫‪Burpees With a Tuck Jump‬‬ ‫ﺍﺳﺖ‪ .‬ﺗﺤﻘﻴﻘﺎﺕ ﻧﺸﺎﻥ ﺩﺍﺩﻩ ﻭﺭﺯﺵ ﻫﺎﻯ‬ ‫ﻭ ﺯﻧﺪﮔﻰ ﺷﺨﺼﻰ ﺗﺎﻥ ﻧﻴﺴﺘﻴﺪ‪ ،‬ﺑﺎﻳﺪ ﺧﺒﺮﻫﺎﻯ ﺧﻮﺑﻰ ﺑﺮﺍﻳﺘﺎﻥ ﺩﺍﺭﻳﻢ‪ ،‬ﺷﺎﻳﺪ‬ ‫ﻣﻰﻛﻨﺪ ﻭ ﺍﺯ ﻧﻈﺮ ﺍﻗﺘﺼﺎﺩﻯ ﻫﻢ ﺑﻪ ﻧﻔﻊ‬ ‫ﺑﺮﺍﻯ ﺑﺮﻗﺮﺍﺭﻯ ﻧﻈﻢ ﺩﺭ ﺯﻧﺪﮔﻰ‬
‫‪Speed Skaters‬‬ ‫ﺗﺮﻛﻴﺒﻰ ﻣﻰ ﺗﻮﺍﻧﻨﺪ ﺗﺎ ‪ 72‬ﺳﺎﻋﺖ ﭘﺲ‬ ‫ﺭﺍﻩ ﺩﻳﮕﺮﻯ ﺑﺮﺍﻯ ﺍﻳﺠﺎﺩ ﻣﻮﺍﺯﻧﻪ ﺑﻴﺎﺑﻴﺪ‪ .‬ﺑﺎ ﺑﺮﻧﺎﻣﻪ ﻏﺬﺍﻳﻰ ﻧﺘﻮﺍﻥ ﺩﻗﻴﻖ ﺭﻭﻯ ﻳﻚ‬ ‫ﺷﻤﺎﺳﺖ‪ .‬ﻣﻬﻤﺘﺮ ﺍﺯ ﻫﻤﻪ‪ ،‬ﺑﻪ ﺧﻮﺩﺗﺎﻥ‬ ‫ﺷﺨﺼﻰﺗﺎﻥ ﻭ ﻧﮕﻬﺪﺍﺭﻯ ﺍﺯ ﻓﺮﺯﻧﺪﺗﺎﻥ‪،‬‬
‫‪Alternating Lunge Jumps‬‬ ‫ﺍﺯ ﺍﻧﺠﺎﻣﺸﺎﻥ ﻫﻤﭽﻨﺎﻥ ﻣﻘﺪﺍﺭ ﻛﺎﻟﺮﻯ‬ ‫ﺩﺭ ﺍﻳﻦ ﺯﻣﻴﻨﻪ ﺑﺎﻳﺪ ﺑﺎ ﻛﺎﺭﻓﺮﻣﺎﻯ ﺧﻮﺩ ﻣﻨﻄﻘﻪ ﺧﺎﺹ ﺍﺯ ﺑﺪﻥ ﺗﺎﺛﻴﺮ ﮔﺬﺍﺷﺖ‪،‬‬ ‫ﺑﺎ ﺩﺍﺩﻥ ﻭﻇﺎﻳﻔﻰ ﭼﻮﻥ ﺟﻤﻊ ﻛﺮﺩﻥ‬ ‫ﺍﻭﻟﻴﻦ ﭼﻴﺰﻯ ﻛﻪ ﺑﺎﻳﺪ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ‬
‫‪Jump Squats‬‬ ‫ﺻﺤﺒﺖ ﻛﻨﻴﺪ ﻭ ﺍﺯ ﻧﮕﺮﺍﻧﻰﻫﺎﻯ ﺧﻮﺩ ﺑﻪ ﻭﻟﻰ ﺑﺎ ﻭﺭﺯﺵ ‪ 100‬ﺩﺭﺻﺪ ﻣﻮﻓﻖ‬ ‫ﺑﺮﻧﺎﻣﻪ ﺭﻳﺰﻯ ﺩﻗﻴﻖ ﺭﻭﺯﺍﻧﻪ ﺍﺳﺖ‪ .‬ﺑﺎﻳﺪ‬
‫ﺳﻮﺯﻯ ﺑﺪﻥ ﺭﺍ ﺑﺎﻻ ﻧﮕﻪ ﺩﺍﺭﻧﺪ‪.‬‬ ‫ﻋﻨﻮﺍﻥ ﻳﻚ ﭘﺪﺭ ﻣﺠﺮﺩ ﺑﮕﻮﻳﻴﺪ‪ .‬ﺑﺴﺘﻪ ﺧﻮﺍﻫﻴﺪ ﺑﻮﺩ‪ .‬ﻓﻘﻂ ﺑﺎﻳﺪ ﺑﺮﺍﻯ ﺍﻳﻦ ﻛﺎﺭ‬
‫ﺳﭙﺲ ‪ 4‬ﺣﺮﻛﺖ ﺑﺮﺍﻯ ﻋﻀﻼﺕ ﺷﻜﻢ‬ ‫ﺍﮔﺮ ﻣﻰ ﺧﻮﺍﻫﻴﺪ ﺍﺯ ﻭﺯﻧﻪ ﺍﺳﺘﻔﺎﺩﻩ‬ ‫ﺑﻪ ﻭﺿﻌﻴﺖ ﻭ ﻣﻮﻗﻌﻴﺖ ﻛﺎﺭﻯ ﺧﻮﺩ ﻭﻗﺖ ﻭ ﺗﻼﺵ ﺑﮕﺬﺍﺭﻳﺪ ﺗﺎ ﺑﺘﻮﺍﻧﻴﺪ ﺩﺭ‬
‫ﻭ ﭘﻬﻠﻮ‪ ،‬ﺳﻪ ﺩﻭﺭ ﺑﺎ ‪ 12‬ﻣﺮﺗﺒﻪ ﺗﻜﺮﺍﺭ‬

‫ﻳﻚ ﻫﻔﺘﻪ ﺗﺎﺛﻴﺮﻯ ﻣﺜﺒﺖ ﺭﻭﻯ ﺍﻧﺪﺍﻡ‬

‫ﺧﻮﺩ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ‪.‬‬

‫ﺩﺭ ﺍﻳﻦ ﺑﺮﻧﺎﻣﻪ ﻭﺭﺯﺷﻰ ﻫﺮ ﺑﺎﺭ ﻛﻪ‬

‫ﻭﺭﺯﺵ ﻣﻰ ﻛﻨﻴﺪ ﻧﺒﺎﻳﺪ ﻣﺪﺕ ﺯﻣﺎﻧﺶ‬

‫ﺑﻴﺸﺘﺮ ﺍﺯ ‪ 30‬ﺩﻗﻴﻘﻪ ﺷﻮﺩ‪ .‬ﺗﺎ ﺯﻣﺎﻧﻰ ﻛﻪ‬

‫ﻭﺭﺯﺷﺘﺎﻥ ﺷﺪﻳﺪ ﺑﺎﺷﺪ ﻭ ﻫﻮﺷﻤﻨﺪﺍﻧﻪ‬

‫ﺍﺯ ﻭﻗﺘﺘﺎﻥ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﺪ ﻧﻴﻢ ﺳﺎﻋﺖ‬

‫ﻛﻔﺎﻳﺖ ﻣﻰ ﻛﻨﺪ‪ .‬ﻣﺴﻠﻤﺎ ﺑﺮﺍﻯ ﻫﻤﻪ‬

‫ﻣﺎ ﻣﻮﺍﻗﻌﻰ ﭘﻴﺶ ﻣﻰ ﺁﻳﺪ ﻛﻪ ﺑﺎﻳﺪ ﺩﺭ‬

‫ﻣﺪﺗﻰ ﻛﻢ ﺑﻪ ﻧﺘﻴﺠﻪ ﺍﻯ ﺑﺰﺭگ ﺩﺳﺖ‬

‫ﭘﻴﺪﺍ ﻛﻨﻴﻢ ﻭ ﺍﻳﻦ ﺑﺮﻧﺎﻣﻪ ﻭﺭﺯﺷﻰ ﻧﻴﺰ‬

‫ﻗﺮﺍﺭ ﺍﺳﺖ ﺩﺭ ﻫﻤﻴﻦ ﺭﺍﻩ ﻛﻤﻜﺘﺎﻥ ﻛﻨﺪ‪.‬‬

‫ﻭﺭﺯﺵ ﻫﻮﺍﺯﻯ ﺧﻮﺩ ﺭﺍ ﺗﻘﻮﻳﺖ ﻛﻨﻴﺪ‬

‫ﻭﺭﺯﺵ ﻫﺎﻯ ﺗﺮﻛﻴﺒﻰ ﺑﺎ ﺷﺪﺕ ﺑﺎﻻ‬

‫ﺑﻬﺘﺮﻳﻦ ﺩﻭﺳﺖ ﻋﻀﻼﺗﺘﺎﻥ ﻫﺴﺘﻨﺪ‪.‬‬

‫ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ ﺑﺎ ‪ 15‬ﺛﺎﻧﻴﻪ ﺗﻮﻗﻒ ﺑﻴﻦ ﻫﺮ‬ ‫ﻛﻨﻴﺪ ﺣﻮﺍﺳﺘﺎﻥ ﺑﺎﺷﺪ ﻛﻪ ﻭﺯﻧﻪ ﺍﻯ‬ ‫ﺗﺤﻘﻴﻘﺎﺕ ﻧﺸﺎﻥ ﺩﺍﺩﻩ ﻭﺭﺯﺵ ﻫﺎﻯ‬ ‫ﺍﺯ ﻛﺎﺭﻓﺮﻣﺎ ﺑﺨﻮﺍﻫﻴﺪ ﺩﺭ ﺯﻣﺎﻥ ﻛﺎﺭﻯ‬ ‫ﺍﺳﺒﺎﺏ ﺑﺎﺯﻯﻫﺎﻯ ﻛﻒ ﺧﺎﻧﻪ ﺍﺳﺘﺮﺱ‬ ‫ﺍﻃﻤﻴﻨﺎﻥ ﺣﺎﺻﻞ ﻛﻨﻴﺪ ﻛﻪ ﺩﺭ ﺍﻳﻦ‬
‫ﺩﻭﺭ‪.‬‬ ‫ﺍﻧﺘﺨﺎﺏ ﻛﻨﻴﺪ ﻛﻪ ﻓﻘﻂ ﺑﻪ ﭼﺎﻟﺶ‬ ‫ﺗﺮﻛﻴﺒﻰ ﺑﺎ ﺷﺪﺕ ﺑﺎﻻ ﺗﺎﺛﻴﺮ ﺑﻴﺸﺘﺮﻯ ﺍﺯ‬ ‫ﺷﻤﺎ ﺍﻧﻌﻄﺎﻑ ﭘﺬﻳﺮ ﺑﺎﺷﺪ ﻳﺎ ﺷﻤﺎ ﺭﺍ ﺩﺭ‬ ‫ﻭﺍﺭﺩ ﻧﻜﻨﻴﺪ‪ .‬ﺑﻪ ﻓﺮﺯﻧﺪﺗﺎﻥ ﻳﺎﺩ ﺩﻫﻴﺪ ﺗﺎ‬ ‫ﺑﺮﻧﺎﻣﻪ ﻫﺮﺁﻧﭽﻪ ﺑﻪ ﻃﻮﺭ ﻣﻌﻤﻮﻝ ﺩﺭ‬
‫ﺑﻜﺸﺪﺗﺎﻥ ﻧﻪ ﻭﺯﻧﻪ ﺍﻯ ﻛﻪ ﺑﺎﻋﺚ ﺁﺳﻴﺐ‬ ‫ﻭﺭﺯﺵ ﻫﺎﻳﻰ ﻛﻪ ﻓﻘﻂ ﻫﻮﺍﺯﻯ ﻫﺴﺘﻨﺪ‬ ‫ﺑﺨﺸﻰ ﻗﺮﺍﺭ ﺩﻫﺪ ﻛﻪ ﻧﻈﻢ ﺯﻣﺎﻧﻰ ﺩﺍﺭﺩ‪.‬‬ ‫ﺑﻌﺪ ﺍﺯ ﻫﺮ ﺑﺎﺯﻯ ﺍﺳﺒﺎﺏ ﺑﺎﺯﻯ ﻭ ﻭﺳﺎﻳﻞ‬ ‫ﺯﻧﺪﮔﻰ ﺷﻤﺎ ﺭﺥ ﻣﻰ ﺩﻫﺪ ﺭﺍ ﺩﺭﺝ ﻛﺮﺩﻩ‬
‫ﺳﻪ ﺷﻨﺒﻪ‬ ‫ﺩﺍﺭﺩ‪ .‬ﻣﺤﻘﻘﺎﻥ ﻣﻰ ﮔﻮﻳﻨﺪ ﺩﻟﻴﻞ ﺍﻳﻨﻜﻪ‬ ‫ﺑﻬﺘﺮ ﺍﺳﺖ ﻗﺒﻞ ﺍﺯ ﻣﺬﺍﻛﺮﻩ ﺩﺭ ﺍﻳﻦ ﺑﺎﺭﻩ‪،‬‬ ‫ﺍﺵ ﺭﺍ ﺟﻤﻊ ﻛﻨﺪ‪ .‬ﺍﻳﻦ ﻛﺎﺭﻫﺎﻯ ﺳﺎﺩﻩ‬ ‫ﺍﻳﺪ‪ .‬ﺍﻳﻦ ﺑﺮﻧﺎﻣﻪ ﺑﺎﻳﺪ ﭼﻨﺎﻥ ﻣﺤﻜﻢ ﺍﺟﺮﺍ‬
‫‪ 6‬ﺣﺮﻛﺖ ﺳﻨﮕﻴﻦ ﺗﺮﻛﻴﺒﻰ ﺍﻧﺠﺎﻡ‬ ‫ﺭﺳﻴﺪﻥ ﺑﻪ ﺑﺪﻧﺘﺎﻥ ﺷﻮﺩ‪.‬‬ ‫ﭼﻨﻴﻦ ﻭﺭﺯﺵ ﻫﺎﻳﻰ ﺗﺎﺛﻴﺮﺷﺎﻥ ﺑﺎﻻﺳﺖ‬ ‫ﻣﻬﻤﺘﺮﻳﻦ ﻧﻴﺎﺯﻫﺎﻯ ﺧﻮﺩ ﺭﺍ ﺑﻨﻮﻳﺴﻴﺪ‪،‬‬ ‫ﻋﻼﻭﻩ ﺑﺮ ﺗﺴﻜﻴﻦ ﺩﻫﻨﺪﻩ ﺑﻮﺩﻥ‪ ،‬ﺑﭽﻪ‬ ‫ﺷﻮﺩ ﻛﻪ ﻓﺮﺯﻧﺪﺗﺎﻥ ﺑﺮﺍﺳﺎﺱ ﺁﻥ ﺯﻣﺎﻥ‬
‫ﺩﻫﻴﺪ‪ ،‬ﺳﻪ ﺩﻭﺭ ‪ 12‬ﻣﺮﺗﺒﻪ ﺍﻯ ﺑﺎ ‪15‬‬ ‫ﻣﺼﺮﻑ ﺑﻴﺸﺘﺮ ﭼﺮﺑﻰ ﺑﺪﻥ ﺑﻪ ﻋﻨﻮﺍﻥ‬ ‫ﺍﺻﻼ ﺩﺭﻭﻍ ﻧﮕﻮﻳﻴﺪ ﻭ ﺻﺎﺩﻗﺎﻧﻪ ﺣﺮﻑ‬ ‫ﺧﻮﺩﺵ ﺭﺍ ﺗﻨﻈﻴﻢ ﻛﻨﺪ‪ .‬ﺍﮔﺮ ﺍﺯ ﻃﺮﻳﻖ‬
‫ﺛﺎﻧﻴﻪ ﺍﺳﺘﺮﺍﺣﺖ ﺑﻴﻦ ﻫﺮ ﺩﻭﺭ‪ ) .‬ﺑﻬﺘﺮﻳﻦ‬ ‫ﻫﻤﻴﺸﻪ ﺩﺭﮔﻴﺮ ﺑﻤﺎﻧﻴﺪ‬ ‫ﺳﻮﺧﺖ ﺩﺭ ﻃﻮﻝ ﺍﺟﺮﺍﻯ ﺁﻥ ﻫﺎ ﺍﺳﺖ‪.‬‬ ‫ﺑﺰﻧﻴﺪ‪ .‬ﺑﺎ ﺍﻳﻦ ﺭﻭﺵ ﻗﻄﻌﺎ ﺑﻪ ﻳﻚ‬ ‫ﻫﺎ ﺭﺍ ﻣﺴﺌﻮﻝ ﺑﺎﺭ ﻣﻰ ﺁﻭﺭﺩ‪.‬‬ ‫ﻃﻼﻕ ﺍﺯ ﻫﻤﺴﺮﺗﺎﻥ ﺟﺪﺍ ﺷﺪﻩ ﺍﻳﺪ‪،‬‬
‫ﺩﺭ ﻃﻮﻝ ﻫﺮ ﺣﺮﻛﺖ ﺳﻌﻰ ﻛﻨﻴﺪ‬ ‫ﻭﺭﺯﺵ ﻫﺎﻯ ﺗﺮﻛﻴﺒﻰ ﺑﺎ ﺷﺪﺕ ﺑﺎﻻ‬ ‫ﻧﻘﻄﻪ ﻣﺸﺘﺮﻙ ﺧﻮﺍﻫﻴﺪ ﺭﺳﻴﺪ‪.‬‬ ‫ﺣﺘﻤﺎ ﺑﺮﻧﺎﻣﻪ ﻣﺸﺨﺼﻰ ﺑﺮﺍﻯ ﻣﻼﻗﺎﺕ‬
‫ﻭﺭﺯﺵ ﺑﺮﺍﻯ ﻋﻀﻼﺕ ﭘﺎﻳﻴﻦ ﺷﻜﻢ (‬ ‫ﺣﺪﺍﻛﺜﺮ ﻋﻀﻼﺕ ﺑﺪﻥ ﺭﺍ ﺩﺭﮔﻴﺮ ﻛﻨﻴﺪ‪.‬‬ ‫ﺭﺍ ﻣﻰ ﺗﻮﺍﻧﻴﺪ ﺑﺎ ﻫﺮ ﻧﻮﻉ ﺣﺮﻛﺘﻰ ﻛﻪ‬ ‫ﻛﻤﻚ ﺍﺳﺘﺨﺪﺍﻡ ﻛﻨﻴﺪ‬ ‫ﺑﺎ ﻓﺮﺯﻧﺪﺗﺎﻥ ﺗﻨﻈﻴﻢ ﻛﻨﻴﺪ ﻭ ﻫﻤﻮﺍﺭﻩ ﺑﻪ‬
‫ﻧﺎﻑ ﺭﺍ ﺑﻪ ﻃﺮﻑ ﺳﺘﻮﻥ ﻓﻘﺮﺍﺕ ﺑﻜﺸﻴﺪ‪،‬‬ ‫ﻋﻀﻼﺕ ﺑﺰﺭگ ﺑﺪﻥ ﺭﺍ ﺩﺭﮔﻴﺮ ﻣﻰ‬ ‫ﺩﻭﺳﺘﺎﻥ ﺑﺰﺭﮔﺴﺎﻝ ﭘﻴﺪﺍ ﻛﻨﻴﺪ‬
‫ﭼﻬﺎﺭﺷﻨﺒﻪ‬ ‫ﻭ ﺳﭙﺲ ﻋﻀﻼﺕ ﺷﻜﻢ ﺭﺍ ﺩﻭﺭﺵ ﻗﻔﻞ‬ ‫ﻛﻨﺪ ﻭ ﺑﻪ ﺳﺮﻋﺖ ﺿﺮﺑﺎﻥ ﻗﻠﺐ ﺭﺍ ﺑﺎﻻ‬ ‫ﺍﮔﺮ ﺩﺭ ﺍﻧﺠﺎﻡ ﻛﺎﺭﻫﺎﻯ ﺧﺎﻧﻪ ﺩﭼﺎﺭ‬ ‫ﺁﻥ ﻧﻴﺰ ﭘﺎﻳﺒﻨﺪ ﺑﺎﺷﻴﺪ‪.‬‬
‫‪ 5‬ﺩﻗﻴﻘﻪ ﺍﺑﺘﺪﺍ ﮔﺮﻡ ﻛﻨﻴﺪ‪ ،‬ﺳﭙﺲ‬ ‫ﻛﻨﻴﺪ‪ .‬ﺍﻳﻦ ﻛﺎﺭ ﻋﻼﻭﻩ ﺑﺮ ﺍﻳﻨﻜﻪ ﻫﺴﺘﻪ‬ ‫ﻣﻰ ﺑﺮﺩ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ‪ .‬ﺑﺮﺍﻯ ﻣﺜﺎﻝ ﻳﻚ‬ ‫ﺍﻳﻨﻜﻪ ﺑﺎ ﻓﺮﺯﻧﺪ ﺧﻮﺩ ﺭﺍﺑﻄﻪ ﺩﻭﺳﺘﺎﻧﻪ‬ ‫ﻣﺸﻜﻞ ﻫﺴﺘﻴﺪ ﻭ ﻧﻤﻰ ﺗﻮﺍﻧﻴﺪ ﺑﺮﺍﻯ‬ ‫ﺗﻘﻮﻳﻢ ﺧﺎﻧﻮﺍﺩﮔﻰ ﺍﺯ ﺑﺮﻧﺎﻣﻪ ﻫﺎﻳﺘﺎﻥ‬
‫ﺷﺮﻭﻉ ﺑﻪ ﻭﺭﺯﺵ ﻫﺎﻯ ﺗﺮﻛﻴﺒﻰ ﺑﺎ ﺷﺪﺕ‬ ‫ﺑﺪﻥ ﺭﺍ ﺩﺭﮔﻴﺮ ﻣﻰ ﻛﻨﺪ ﺑﻪ ﺣﺮﻛﺎﺗﺘﺎﻥ‬ ‫ﺩﻭﺭ ﻭﺭﺯﺵ ﺗﺮﻛﻴﺒﻰ ﺷﺎﻣﻞ ﺍﻳﻦ ﻣﻮﺍﺭﺩ‬ ‫ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ‪ ،‬ﻓﻮﻕ ﺍﻟﻌﺎﺩﻩ ﺍﺳﺖ ﻭﻟﻰ‬ ‫ﻧﮕﻬﺪﺍﺭﻯ ﺍﺯ ﻓﺮﺯﻧﺪﺗﺎﻥ ﺯﻭﺩ ﺑﻪ ﺧﺎﻧﻪ‬ ‫ﺗﻬﻴﻪ ﻛﻨﻴﺪ ﻭ ﺩﺭ ﺳﺎﻟﻦ ﻳﺎ ﺍﺗﺎﻕ ﻧﺸﻴﻤﻦ‬
‫ﺑﺎﻻ ﻛﻨﻴﺪ‪ 30 ،‬ﺛﺎﻧﻴﻪ ﺑﺎ ﺗﻤﺎﻡ ﺗﻮﺍﻥ ﻳﻚ‬ ‫ﻗﺪﺭﺕ ﻣﻰ ﺩﻫﺪ‪ ،‬ﻭ ﺩﺭ ﻧﻬﺎﻳﺖ ﻛﻤﻚ‬ ‫ﻣﻰ ﺷﻮﺩ‪ :‬ﺩﻭﻳﺪﻥ ﺑﺎ ﺳﺮﻋﺖ ﺑﺎﻻ‪ ،‬ﺍﻧﺠﺎﻡ‬ ‫ﺗﻜﻴﻪ ﻛﺮﺩﻥ ﺑﻪ ﻓﺮﺯﻧﺪﺍﻥ ﻭ ﻃﻠﺐ‬ ‫ﺑﺎﺯﮔﺮﺩﻳﺪ‪ ،‬ﭘﺮﺳﺘﺎﺭ ﺍﺳﺘﺨﺪﺍﻡ ﻛﻨﻴﺪ‪.‬‬ ‫ﻗﺮﺍﺭ ﺩﻫﻴﺪ‪ .‬ﺩﺭ ﺍﻳﻦ ﺗﻘﻮﻳﻢ ﺑﺮﻧﺎﻣﻪ‬
‫ﺣﺮﻛﺖ ﺭﺍ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ ﻭ ﺳﭙﺲ ‪ 15‬ﺗﺎ‬ ‫ﻣﻰ ﻛﻨﺪ ﺁﻧﭽﻪ ﺍﺯ ﻭﺭﺯﺵ ﻣﻰ ﮔﻴﺮﻳﺪ‬ ‫ﺣﺮﻛﺎﺕ ﭘﻼﻳﻮﻣﺘﺮﻳﻚ ) ﭘﺮﺵ ﻫﺎﻯ‬ ‫ﻫﻤﺮﺍﻫﻰ ﻭ ﻫﻤﺪﺭﺩﻯ ﻛﺮﺩﻥ ﺍﺯ ﺁﻧﻬﺎ‬ ‫ﺍﮔﺮ ﺑﻮﺩﺟﻪ ﻛﺎﻓﻰ ﺑﺮﺍﻯ ﺍﺳﺘﺨﺪﺍﻡ ﺗﻤﺎﻡ‬ ‫ﻫﺎﻯ ﻣﺮﺑﻮﻁ ﺑﻪ ﻣﺪﺭﺳﻪ‪ ،‬ﻣﺮﺍﺳﻢ ﻫﺎ‪،‬‬
‫‪ 30‬ﺛﺎﻧﻴﻪ ﺍﺳﺘﺮﺍﺣﺖ ﻛﻨﻴﺪ‪ 20 .‬ﺗﺎ ‪25‬‬ ‫ﺍﻧﻔﺠﺎﺭﻯ ﺑﺎ ﺗﻤﺎﻡ ﺑﺪﻥ ﻣﺎﻧﻨﺪ ﭘﺮﺵ‬ ‫ﺍﺷﺘﺒﺎﻩ ﺍﺳﺖ‪ .‬ﻛﻮﺩﻛﺎﻥ ﻇﺮﻓﻴﺖ‬ ‫ﻭﻗﺖ ﻳﻚ ﭘﺮﺳﺘﺎﺭ ﺭﺍ ﻧﺪﺍﺭﻳﺪ‪ ،‬ﺑﻪ ﺻﻮﺭﺕ‬ ‫ﻛﻼﺱﻫﺎﻯ ﻏﻴﺮﺩﺭﺳﻰ‪ ،‬ﺟﺸﻦﻫﺎﻯ‬
‫ﺩﻗﻴﻘﻪ ﻫﻤﻴﻦ ﻛﺎﺭ ﺭﺍ ﺑﺎ ﺣﺮﻛﺎﺕ ﻣﺨﺘﻠﻒ‬ ‫ﻣﻔﻴﺪ ﺗﺮ ﺷﻮﺩ‪.‬‬ ‫ﺍﺳﻜﺎﺕ ﻭ ﺑﻮﺭﭘﻰ ( ﻭ ﻃﻨﺎﺏ ﺯﺩﻥ‪.‬‬ ‫ﻭ ﺗﺠﺮﺑﻪ ﺑﺰﺭﮔﺴﺎﻻﻥ ﺭﺍ ﻧﺪﺍﺭﻧﺪ ﻭ‬ ‫ﭘﺎﺭﻩ ﻭﻗﺖ ﻛﺴﻰ ﺭﺍ ﺍﺳﺘﺨﺪﺍﻡ ﻛﻨﻴﺪ ﻛﻪ‬ ‫ﺗﻮﻟﺪ ﻭ ﻏﻴﺮﻩ ﺭﺍ ﻋﻼﻣﺖ ﮔﺬﺍﺭﻯ ﻛﻨﻴﺪ‪.‬‬
‫ﻫﺮ ﺣﺮﻛﺘﻰ ﻛﻪ ﺍﻧﺘﺨﺎﺏ ﻣﻰ ﻛﻨﻴﺪ ﺭﺍ‬ ‫ﻧﻤﻰﺗﻮﺍﻧﻨﺪ ﻳﻚ ﺩﻭﺳﺖ ﻣﻨﺎﺳﺐ‬ ‫ﻓﻘﻂ ﺑﺮﺍﻯ ﺭﻭﺯﻫﺎﻯ ﻫﻔﺘﻪ ﺁﺷﭙﺰﻯ‬ ‫ﻣﻄﻤﺌﻦ ﺷﻮﻳﺪ ﻛﻪ ﭼﻴﺰﻯ ﺭﺍ ﺍﺯ ﻗﻠﻢ‬
‫ﺗﻜﺮﺍﺭ ﻛﻨﻴﺪ‪.‬‬ ‫ﻋﻀﻼﺕﻋﻤﻖﺑﺪﻥﺭﺍﻫﺪﻑﻗﺮﺍﺭﺩﻫﻴﺪ‬ ‫ﺑﺎﻳﺪ ﺑﺎ ﺗﻤﺎﻡ ﺗﻮﺍﻥ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ‪ ،‬ﻛﻤﻰ‬ ‫ﺑﺮﺍﻯ ﺷﻤﺎ ﺑﺎﺷﻨﺪ‪ .‬ﻣﻤﻜﻦ ﺍﺳﺖ‬ ‫ﻛﻨﺪ‪ .‬ﺍﻳﻨﻄﻮﺭﻯ ﺗﻌﻄﻴﻼﺕ ﺁﺧﺮ ﻫﻔﺘﻪ‬ ‫ﻧﻴﻨﺪﺍﺯﻳﺪ ﻭ ﺑﺪﻭﻥ ﭼﺸﻢ ﭘﻮﺷﻰ ﺍﺯ ﺍﻳﻦ‬
‫ﺑﺮﺍﻯ ﺍﻳﻦ ﻛﺎﺭ ﺍﺯ ﻭﺭﺯﺵ ﭘﻴﻼﺗﺲ ﺑﻪ‬ ‫ﺍﺳﺘﺮﺍﺣﺖ ﻛﻨﻴﺪ ﻭ ﺳﭙﺲ ﻣﺠﺪﺩ ﺑﺎ ﺗﻤﺎﻡ‬ ‫ﺑﻴﺎﻥ ﻧﺎﻛﺎﻣﻰﻫﺎﻯ ﺷﻤﺎ‪ ،‬ﺁﻧﻬﺎ ﺭﺍ ﺩﭼﺎﺭ‬ ‫ﻫﻢ ﺧﻮﺩﺗﺎﻥ ﺁﺷﭙﺰﻯ ﻣﻰﻛﻨﻴﺪ ﻭ ﺗﻨﻮﻉ‬
‫ﭘﻨﺠﺸﻨﺒﻪ‬ ‫ﺧﻮﺑﻰ ﻣﻰ ﺗﻮﺍﻧﻴﺪ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﺪ‪ ،‬ﭼﻮﻥ‬ ‫ﻗﺪﺭﺕ ﺗﻜﺮﺍﺭ ﻛﻨﻴﺪ‪ .‬ﻗﺎﻧﻮﻥ ﺍﻳﻦ ﺳﺒﻚ‬ ‫ﺍﺧﺘﻼﻝ ﻋﺎﻃﻔﻰ ﻛﻨﺪ ﻭ ﺍﺣﺴﺎﺱ‬ ‫ﻫﻢ ﺍﻳﺠﺎﺩ ﺧﻮﺍﻫﻴﺪ ﻛﺮﺩ‪ .‬ﻳﻚ ﻓﻬﺮﺳﺖ‬ ‫ﺑﺮﻧﺎﻣﻪ ﺭﻳﺰﻯ ﺩﻓﺎﻉ ﻛﻨﻴﺪ‪.‬‬
‫ﺩﻭﺑﺎﺭﻩ ﻫﻤﺎﻥ ﺑﺮﻧﺎﻣﻪ ﭼﻬﺎﺭﺷﻨﺒﻪ ﺭﺍ‬ ‫ﺣﺮﻛﺎﺕ ﭘﻴﻼﺗﺲ ﻣﻌﻤﻮﻻ ﻋﻤﻴﻖ ﺗﺮﻳﻦ‬ ‫ﻭﺭﺯﺵ‪ :‬ﺍﺯ ﻧﻔﺲ ﺑﻴﻔﺘﻴﺪ‪ ،‬ﺍﺟﺎﺯﻩ ﺩﻫﻴﺪ‬ ‫ﻫﺮﺍﺱ ﻭ ﺑﻰ ﭘﻨﺎﻫﻰ ﺑﻪ ﺑﺎﺭ ﺑﻴﺎﻭﺭﺩ‪.‬‬ ‫ﺍﺯ ﺍﻓﺮﺍﺩﻯ ﻛﻪ ﺩﺭ ﺷﺮﺍﻳﻂ ﺍﺿﻄﺮﺍﺭﻯ ﺑﻪ‬
‫ﻋﻀﻼﺕ ﺑﺪﻥ ﺭﺍ ﻫﺪﻑ ﻗﺮﺍﺭ ﻣﻰ ﺩﻫﻨﺪ‪.‬‬ ‫ﻋﻀﻼﺗﺘﺎﻥ ﺑﻪ ﺁﺗﺶ ﻛﺸﻴﺪﻩ ﺷﻮﺩ )‬ ‫ﺩﻭﺳﺘﺎﻥ ﺑﺰﺭﮔﺴﺎﻝ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ ﻳﺎ‬ ‫ﺷﻤﺎ ﻛﻤﻚ ﺧﻮﺍﻫﻨﺪ ﻛﺮﺩ‪ ،‬ﺗﻬﻴﻪ ﻛﻨﻴﺪ‬ ‫ﺳﺎﺯﻣﺎﻥ ﻳﺎﻓﺘﻪ ﻋﻤﻞ ﻛﻨﻴﺪ‬
‫ﺗﻜﺮﺍﺭ ﻛﻨﻴﺪ‪.‬‬ ‫)‪ 20‬ﺩﻗﻴﻘﻪ ﻭﺭﺯﺵ ﭘﻴﻼﺗﺲ ﻛﻪ ﻫﺮ‬ ‫ﮔﺮﻡ ﺷﻮﻧﺪ (‪ ،‬ﻫﻤﻪ ﺍﻧﺮژﻯ ﺭﺍ ﺧﺎﻟﻰ ﻛﻨﺪ‪.‬‬ ‫ﺑﻪ ﻣﺸﺎﻭﺭ ﻣﺮﺍﺟﻌﻪ ﻛﻨﻴﺪ ﺗﺎ ﺩﺭ ﺗﻌﺎﻣﻞ‬ ‫ﻭ ﺷﻤﺎﺭﻩ ﺗﻤﺎﺱ ﺑﺴﺘﮕﺎﻥ ﻭ ﻧﺰﺩﻳﻜﺎﻥ‪،‬‬
‫ﺗﻮﺻﻴﻪ ﻣﻰ ﺷﻮﺩ ﺗﺎ ﺟﺎﻯ ﻣﻤﻜﻦ‬ ‫ﻭ ﮔﻔﺘﮕﻮ ﺑﺎ ﺑﺰﺭﮔﺴﺎﻻﻥ ﺍﺣﺴﺎﺱ‬ ‫ﭘﺮﺳﺘﺎﺭ ﻓﺮﺯﻧﺪﺗﺎﻥ‪ ،‬ﻣﺮﺑﻰ ﻳﺎ ﻣﻌﻠﻢ‬ ‫ﺑﺮﻧﺎﻣﻪﺭﻳﺰﻯ ﻳﻚ ﭼﻴﺰ ﺍﺳﺖ ﻭﻟﻰ‬
‫ﺟﻤﻌﻪ‬ ‫ﻛﺴﻰ ﻣﻰ ﺗﻮﺍﻧﺪ ﺍﻧﺠﺎﻡ ﺩﻫﺪ (‬ ‫ﺷﺪﺕ ﺭﺍ ﺍﻓﺰﺍﻳﺶ ﺩﻫﻴﺪ ﻭ ﺳﭙﺲ ﺯﻣﺎﻧﻰ‬ ‫ﻧﺎﺭﺍﺣﺘﻰ ﺭﺍ ﺍﺯ ﺧﻮﺩ ﺩﻭﺭ ﻛﻨﻴﺪ‪ .‬ﺻﺮﻑ‬ ‫ﻣﺪﺭﺳﻪ‪ ،‬ﻫﻤﺴﺎﻳﮕﺎﻥ ﻭ ﻏﻴﺮﻩ ﺭﺍ ﺩﺭ ﺁﻥ‬ ‫ﻋﻤﻞ ﻛﺮﺩﻥ ﺑﻪ ﺁﻥ ﭼﻴﺰ ﺩﻳﮕﺮﻯ ﺍﺳﺖ!‬
‫‪ 4‬ﺣﺮﻛﺖ ﺗﺮﻛﻴﺒﻰ ﺳﻨﮕﻴﻦ ﺍﻧﺠﺎﻡ‬ ‫ﻛﻪ ﺍﺯ ﻧﻔﺲ ﺍﻓﺘﺎﺩﻳﺪ ﺑﻪ ﺧﻮﺩ ﺍﺟﺎﺯﻩ‬ ‫ﺯﻣﺎﻥ ﺑﺎ ﺩﻭﺳﺘﺎﻥ ﻭ ﺑﺴﺘﮕﺎﻥ ﻧﺰﺩﻳﻚ‬ ‫ﺑﻨﻮﻳﺴﻴﺪ ﻭ ﺑﺮﺍﻯ ﻫﻤﻪ ﺁﻧﻬﺎ ﻳﻚ ﻛﭙﻰ‬ ‫ﺷﻤﺎ ﺑﺎﻳﺪ ﺑﭽﻪ ﻫﺎ ﺍﺯ ﻣﺪﺭﺳﻪ ﺑﻴﺎﻭﺭﻳﺪ‪،‬‬
‫ﺩﻫﻴﺪ‪ 3 ،‬ﺩﻭﺭ ﺍﻳﻦ ﭼﻬﺎﺭ ﺣﺮﻛﺖ ﺭﺍ‬ ‫ﺑﺮﻧﺎﻣﻪ ﻭﺭﺯﺷﻰ ﻳﻚ ﻫﻔﺘﻪ ﺍﻯ ﺑﺮﺍﻯ‬ ‫ﺭﻳﻜﺎﻭﺭﻯ ﺩﻫﻴﺪ ﻫﻤﻴﻦ ﻛﻪ ﺩﻭﺑﺎﺭﻩ‬ ‫ﻫﻢ ﻧﺒﺎﻳﺪ ﺩﺭ ﺷﻤﺎ ﺍﺣﺴﺎﺱ ﮔﻨﺎﻩ‬ ‫ﺑﮕﻴﺮﻳﺪ ﺗﺎ ﺩﺭ ﺻﻮﺭﺕ ﺑﺮﻭﺯ ﻣﺸﻜﻞ‪،‬‬ ‫ﻏﺬﺍ ﺁﻣﺎﺩﻩ ﻛﻨﻴﺪ‪ ،‬ﺑﺮﺍﻯ ﺭﻓﺘﻦ ﺑﻪ‬
‫ﺗﻜﺮﺍﺭ ﻛﻨﻴﺪ ﻭ ﻫﺮ ﺩﻭﺭ ‪ 12‬ﻣﺮﺗﺒﻪ‬ ‫ﺁﻣﺎﺩﻩ ﺷﺪﻳﺪ ﺑﺎﺯ ﻫﻢ ﺑﺎ ﺷﺪﺕ ﺣﺮﻛﺖ‬ ‫ﺍﻣﻜﺎﻥ ﺗﻤﺎﺱ ﺑﺮﻗﺮﺍﺭ ﺑﺎﺷﺪ‪ .‬ﺷﻤﺎﺭﻩ‬ ‫ﺳﺮﻛﺎﺭ ﺁﻣﺎﺩﻩ ﺷﻮﻳﺪ‪ ،‬ﺯﻣﺎﻥ ﺑﺎﺯﮔﺸﺖ ﺑﻪ‬
‫ﺗﻜﺮﺍﺭ ﻛﻨﻴﺪ‪ .‬ﺑﻴﻦ ﺣﺮﻛﺎﺕ ‪ 45‬ﺛﺎﻧﻴﻪ‬ ‫ﺻﺎﻑ ﻛﺮﺩﻥ ﺷﻜﻢ‬ ‫ﺑﻮﺟﻮﺩ ﺑﻴﺎﻭﺭﺩ‪.‬‬ ‫ﺗﻠﻔﻦ ﺣﺪﺍﻗﻞ ﻳﻚ ﻧﻔﺮ ﺭﺍ ﺩﺭ ﮔﻮﺷﻰ‬ ‫ﺧﺎﻧﻪ ﺭﺍ ﺗﻨﻈﻴﻢ ﻛﻨﻴﺪ ﻭ ﺧﻴﻠﻰ ﻛﺎﺭﻫﺎﻯ‬
‫ﺩﻳﮕﺮ‪ .‬ﺗﻤﺎﻡ ﺍﻳﻦ ﻛﺎﺭﻫﺎ ﻓﻘﻂ ﺩﺭ ﺑﺴﺘﺮ‬
‫ﺍﺳﺘﺮﺍﺣﺖ ﻛﻨﻴﺪ‬ ‫ﺷﻨﺒﻪ‬
‫‪.‬‬ ‫ﺍﻧﺠﺎﻡ ‪ 5‬ﺣﺮﻛﺖ ﺗﺮﻛﻴﺒﻰ ﻗﺪﺭﺗﻰ ﺳﻪ‬
‫ﺩﻭﺭ ﻭ ﺩﺭ ﻫﺮ ﺩﻭﺭ ‪ 12‬ﻣﺮﺗﺒﻪ ﺣﺮﻛﺎﺕ ﺭﺍ‬
‫‪Burpees With a Tuck Jump‬‬ ‫ﺗﻜﺮﺍﺭ ﻛﻨﻴﺪ‪ ،‬ﺑﻴﻦ ﺣﺮﻛﺎﺕ ﻧﻴﺰ ‪ 30‬ﺛﺎﻧﻴﻪ‬
‫‪Speed Skaters‬‬
‫‪Alternating Lunge Jumps‬‬ ‫ﺍﺳﺘﺮﺍﺣﺖ ﻛﻨﻴﺪ‪.‬‬
‫‪Jump Squats‬‬