{"id":12405,"date":"2026-01-18T06:48:20","date_gmt":"2026-01-18T03:18:20","guid":{"rendered":"https:\/\/nasimhc.ir\/?p=12405"},"modified":"2026-01-18T06:48:20","modified_gmt":"2026-01-18T03:18:20","slug":"exercise-with-weights","status":"publish","type":"post","link":"https:\/\/nasimhc.ir\/blog\/exercise-with-weights\/","title":{"rendered":"\u0648\u0631\u0632\u0634 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0648 \u06a9\u0627\u0647\u0634 \u0627\u062d\u062a\u0645\u0627\u0644 \u0645\u0631\u06af \u0632\u0648\u062f\u0631\u0633"},"content":{"rendered":"<p>\u0648\u0631\u0632\u0634 \u06a9\u0631\u062f\u0646 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0628\u0647 \u0637\u0648\u0631 \u0645\u0646\u0638\u0645 \u0645\u06cc\u062a\u0648\u0627\u0646\u062f\u060c \u0631\u06cc\u0633\u06a9 \u0645\u0631\u06af \u0632\u0648\u062f\u0631\u0633 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f. \u0627\u06cc\u0646 \u0646\u062a\u06cc\u062c\u0647 \u06cc\u06a9 <a href=\"https:\/\/www.theguardian.com\/society\/2022\/sep\/27\/exercise-with-weights-linked-to-lower-risk-of-early-death-study-says#:~:text=Regularly%20exercising%20with%20weights%20is,largest%20study%20of%20its%20kind.\" target=\"_blank\" rel=\"noopener\">\u0645\u0637\u0627\u0644\u0639\u0647<\/a> \u0628\u0627 \u062c\u0627\u0645\u0639\u0647 \u06cc \u0622\u0645\u0627\u0631\u06cc \u0628\u0632\u0631\u06af \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0645\u062c\u0644\u0647 \u067e\u0632\u0634\u06a9\u06cc \u0648\u0631\u0632\u0634 \u0628\u0631\u06cc\u062a\u0627\u0646\u06cc\u0627 \u0628\u0647 \u0686\u0627\u067e \u0631\u0633\u06cc\u062f\u0647 \u0627\u0633\u062a.<\/p>\n<p>\u0627\u06af\u0631 \u0648\u0631\u0632\u0634 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0628\u0627 \u0641\u0639\u0627\u0644\u06cc\u062a \u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc (\u0645\u062b\u0644 \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc) \u062a\u0631\u06a9\u06cc\u0628 \u0634\u0648\u062f\u060c \u0627\u062b\u0631 \u0622\u0646 \u062f\u0631 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0645\u0631\u06af \u0632\u0648\u062f\u0631\u0633 \u0628\u06cc\u0634\u062a\u0631 \u0647\u0645 \u0645\u06cc\u0634\u0648\u062f.<\/p>\n<h3><strong>\u0645\u06cc\u0632\u0627\u0646 \u0648\u0631\u0632\u0634 \u0645\u0648\u0631\u062f \u0646\u06cc\u0632 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0628\u0627\u0644\u063a<\/strong><\/h3>\n<p>\u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc \u0634\u0648\u062f\u060c \u06cc\u06a9 \u0641\u0631\u062f \u0628\u0627\u0644\u063a \u062f\u0631 \u0647\u0641\u062a\u0647 150 \u062f\u0642\u06cc\u0642\u0647 \u0648\u0631\u0632\u0634 \u0628\u0627 \u0634\u062f\u062a \u0645\u062a\u0648\u0633\u0637 (\u0645\u0627\u0646\u0646\u062f \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646) \u0648 \u06cc\u0627 75 \u062f\u0642\u06cc\u0642\u0647 \u0648\u0631\u0632\u0634 \u0628\u0627 \u0634\u062f\u062a \u0632\u06cc\u0627\u062f (\u0645\u0627\u0646\u0646\u062f \u062a\u0646\u06cc\u0633) \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0647\u0631 \u0641\u0631\u062f \u0628\u0627\u0644\u063a \u0641\u0639\u0627\u0644\u06cc\u062a \u0647\u0627\u06cc \u0642\u062f\u0631\u062a\u06cc \u06a9\u0647 \u0628\u0631 \u0631\u0627\u0646\u060c \u06a9\u0645\u0631\u060c \u0628\u0627\u0633\u0646\u060c \u0634\u06a9\u0645\u060c \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647\u060c \u0634\u0627\u0646\u0647 \u0647\u0627 \u0648 \u0628\u0627\u0632\u0648\u0647\u0627 \u0645\u062a\u0645\u0631\u06a9\u0632 \u0647\u0633\u062a\u0646\u062f \u0631\u0627 \u062d\u062f\u0627\u0642\u0644 \u0647\u0641\u062a\u0647 \u0627\u06cc \u062f\u0648 \u0628\u0627\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f.<\/p>\n<blockquote><p><strong>\u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u0637\u0627\u0644\u0639\u0647:<a href=\"https:\/\/nasimhc.ir\/exercise-and-insomnia\/\">3 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0628\u06cc\u062e\u0648\u0627\u0628\u06cc \u0648 \u0628\u0647\u0628\u0648\u062f \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628<\/a><\/strong><\/p><\/blockquote>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-12409 size-full aligncenter\" src=\"https:\/\/nasimhc.ir\/wp-content\/uploads\/2023\/11\/\u0648\u0632\u0646\u06472-min.jpg\" alt=\"\u0648\u0631\u0632\u0634 \u0628\u0627 \u0648\u0632\u0646\u0647\" width=\"640\" height=\"478\" srcset=\"https:\/\/nasimhc.ir\/wp-content\/uploads\/2023\/11\/\u0648\u0632\u0646\u06472-min.jpg 640w, https:\/\/nasimhc.ir\/wp-content\/uploads\/2023\/11\/\u0648\u0632\u0646\u06472-min-300x224.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<h4><strong>\u0627\u0631\u062a\u0628\u0627\u0637 \u0648\u0631\u0632\u0634 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0648 \u06a9\u0627\u0647\u0634 \u0627\u062d\u062a\u0645\u0627\u0644 \u0645\u0631\u06af \u0632\u0648\u062f\u0631\u0633<\/strong><\/h4>\n<p>\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u06a9\u0647 \u0648\u0631\u0632\u0634 \u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc \u062f\u0631 \u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0645\u0631\u06af \u0632\u0648\u062f\u0631\u0633 \u062a\u0627\u062b\u06cc\u0631 \u0645\u062b\u0628\u062a\u06cc \u062f\u0627\u0631\u062f\u060c \u0634\u06a9\u06cc \u0646\u06cc\u0633\u062a. \u0627\u0645\u0627 \u062a\u0627 \u0628\u0647 \u0627\u0645\u0631\u0648\u0632 \u0627\u0631\u062a\u0628\u0627\u0637 \u0628\u06cc\u0646 \u0648\u0631\u0632\u0634 \u06a9\u0631\u062f\u0646 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0648 \u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0645\u0631\u06af \u0632\u0648\u062f\u0631\u0633 \u0646\u0627\u0645\u0634\u062e\u0635 \u0627\u0633\u062a.<\/p>\n<p>\u0627\u06cc\u0646 \u0645\u0637\u0627\u0644\u0639\u0647 \u06a9\u0647 \u062a\u0648\u0633\u0637 \u0627\u0646\u06cc\u0633\u062a\u06cc\u062a\u0648 \u0633\u0631\u0637\u0627\u0646 \u0645\u0644\u06cc \u0622\u0645\u0631\u06cc\u06a9\u0627 \u0627\u0646\u062c\u0627\u0645 \u0634\u062f\u0647 \u0627\u0633\u062a\u060c \u0628\u0627 \u0628\u0631\u0631\u0633\u06cc \u0631\u0648\u06cc 100.000 \u0641\u0631\u062f \u0628\u0627\u0644\u063a (\u0628\u0627 \u0645\u06cc\u0627\u0646\u06af\u06cc\u0646 \u0633\u0646\u06cc 71) \u0627\u0646\u062c\u0627\u0645 \u06af\u0631\u0641\u062a\u0647 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u062a\u062d\u0642\u06cc\u0642 9.6 \u0633\u0627\u0644 \u0628\u0647 \u0637\u0648\u0644 \u0627\u0646\u062c\u0627\u0645\u06cc\u062f \u0648 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u062f\u062a 28.477 \u0646\u0641\u0631 \u0627\u0632 \u0634\u0631\u06a9\u062a \u06a9\u0646\u0646\u062f\u06a9\u0627\u0646 \u0641\u0648\u062a \u06a9\u0631\u062f\u0646\u062f. \u0627\u06cc\u0646 \u0628\u0631\u0631\u0633\u06cc \u0646\u0634\u0627\u0646 \u062f\u0627\u062f \u06a9\u0647 \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0648\u0631\u0632\u0634 \u0628\u0627 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\u0628\u0627 \u0648\u0632\u0646\u0647 \u0648\u0631\u0632\u0634 \u0645\u06cc\u06a9\u0631\u062f\u0646\u062f\u060c \u0631\u06cc\u0633\u06a9 \u0645\u0631\u06af \u062f\u0631 \u0622\u0646\u0647\u0627 14% \u06a9\u0645\u062a\u0631 \u0628\u0648\u062f. \u0622\u0646 \u062f\u0633\u062a\u0647 \u0627\u0632 \u0634\u0631\u06a9\u062a \u06a9\u0646\u0646\u062f\u06af\u0627\u0646 \u06a9\u0647 \u0648\u0631\u0632\u0634 \u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u062f\u0627\u062f\u0646\u062f \u0631\u06cc\u0633\u06a9 \u0645\u0631\u06af \u062f\u0631 \u0622\u0646\u0647\u0627 32% \u06a9\u0645\u062a\u0631 \u0628\u0648\u062f.<\/p>\n<p>\u0627\u0645\u0627 \u0634\u06af\u0641\u062a \u0622\u0646\u062c\u0627\u0633\u062a \u06a9\u0647 \u0631\u06cc\u0633\u06a9 \u0627\u0628\u062a\u0644\u0627 \u0628\u0647 \u0645\u0631\u06af \u0632\u0648\u062f\u0631\u0633 \u062f\u0631 \u0634\u0631\u06a9\u062a \u06a9\u0646\u0646\u062f\u06af\u0627\u0646\u06cc \u06a9\u0647 \u062d\u062f\u0627\u0642\u0644 \u062f\u0648\u0628\u0627\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0647\u0645 \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc \u0648 \u0647\u0645 \u0648\u0631\u0632\u0634 \u0647\u0627\u06cc\u06cc \u0628\u0627 \u0648\u0632\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc \u062f\u0627\u062f\u0646\u062f\u060c 41% \u062a\u0627 47% \u06a9\u0645\u062a\u0631 \u0634\u062f.<\/p>\n<h4><strong>\u0646\u0645\u0648\u0646\u0647 \u0627\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634 \u0628\u0627 \u0634\u062f\u062a \u0645\u062a\u0648\u0633\u0637:<\/strong><\/h4>\n<ul>\n<li>\u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u0633\u0631\u06cc\u0639<\/li>\n<li>\u062f\u0648\u06cc\u062f\u0646 \u0622\u0633\u0627\u0646<\/li>\n<li>\u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u06cc\u0627 \u0646\u0631\u0645 \u062f\u0648\u06cc\u062f\u0646 \u0631\u0648\u06cc\u062a\u0631\u062f\u0645\u06cc\u0644<\/li>\n<li>\u0627\u0633\u062a\u0641\u0627\u062f\u0647 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\u0628\u0631\u0648\u0632\u062a\u0631\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0647\u0627\u06cc \u0639\u0644\u0645\u06cc\u060c <\/strong><strong>\u062e\u062f\u0645\u0627\u062a \u063a\u0631\u0628\u0627\u0644\u06af\u0631\u06cc \u0648 \u062a\u0634\u062e\u06cc\u0635\u06cc \u067e\u0632\u0634\u06a9\u06cc \u062f\u0631 \u0635\u062f\u062f \u0627\u0631\u062a\u0642\u0627 \u0648\u0636\u0639\u06cc\u062a \u0633\u0644\u0627\u0645\u062a \u0648 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0627\u0628\u062a\u0644\u0627\u0621 \u0628\u0647 \u0628\u06cc\u0645\u0627\u0631\u06cc \u0647\u0627\u0633\u062a. \u0647\u062f\u0641 \u0645\u0627 \u062a\u0627\u0645\u06cc\u0646 \u0633\u0644\u0627\u0645\u062a \u0648 \u0628\u0647\u0628\u0648\u062f \u0632\u0646\u062f\u06af\u06cc \u0634\u0645\u0627\u0633\u062a.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u0645\u0646\u0628\u0639: <\/strong><\/p>\n<p><strong>https:\/\/www.theguardian.com\/society\/2022\/sep\/27\/exercise-with-weights-linked-to-lower-risk-of-early-death-study-says#:~:text=Regularly%20exercising%20with%20weights%20is,largest%20study%20of%20its%20kind<\/strong><strong>.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0648\u0631\u0632\u0634 \u06a9\u0631\u062f\u0646 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0628\u0647 \u0637\u0648\u0631 \u0645\u0646\u0638\u0645 \u0645\u06cc\u062a\u0648\u0627\u0646\u062f\u060c \u0631\u06cc\u0633\u06a9 \u0645\u0631\u06af \u0632\u0648\u062f\u0631\u0633 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f. \u0627\u06cc\u0646 \u0646\u062a\u06cc\u062c\u0647 \u06cc\u06a9 \u0645\u0637\u0627\u0644\u0639\u0647 \u0628\u0627 \u062c\u0627\u0645\u0639\u0647 \u06cc \u0622\u0645\u0627\u0631\u06cc \u0628\u0632\u0631\u06af \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0645\u062c\u0644\u0647 \u067e\u0632\u0634\u06a9\u06cc \u0648\u0631\u0632\u0634 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