{"id":80,"date":"2026-09-22T00:53:23","date_gmt":"2026-09-21T21:23:23","guid":{"rendered":"https:\/\/varzeshkar.com\/blog\/%da%a9%d8%b1%d8%a7%d8%b3-%d9%81%db%8c%d8%aa-%da%86%db%8c%d8%b3%d8%aa\/"},"modified":"2026-09-22T00:56:59","modified_gmt":"2026-09-21T21:26:59","slug":"%da%a9%d8%b1%d8%a7%d8%b3-%d9%81%db%8c%d8%aa-%da%86%db%8c%d8%b3%d8%aa","status":"publish","type":"post","link":"https:\/\/varzeshkar.com\/blog\/%da%a9%d8%b1%d8%a7%d8%b3-%d9%81%db%8c%d8%aa-%da%86%db%8c%d8%b3%d8%aa\/","title":{"rendered":"\u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u06a9\u0627\u0645\u0644: WOD\u060c \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647\u060c \u0641\u0648\u0627\u06cc\u062f\u060c \u062e\u0637\u0631\u0627\u062a \u0648 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u0631\u0627\u06cc \u0686\u0647 \u06a9\u0633\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a"},"content":{"rendered":"\n<p>\u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a \u0631\u0627 \u06cc\u0627 \u0639\u0627\u0634\u0642\u0634 \u0647\u0633\u062a\u0646\u062f \u06cc\u0627 \u0627\u0632 \u0622\u0646 \u0645\u06cc\u200c\u062a\u0631\u0633\u0646\u062f\u061b \u06a9\u0645\u062a\u0631 \u06a9\u0633\u06cc \u0628\u06cc\u200c\u0637\u0631\u0641 \u0627\u0633\u062a. \u0648\u0627\u0642\u0639\u06cc\u062a \u0648\u0633\u0637 \u0627\u06cc\u0646 \u062f\u0648\u0633\u062a: \u06cc\u06a9 \u0631\u0648\u0634 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0624\u062b\u0631 \u0648 \u062c\u0630\u0627\u0628\u060c \u06a9\u0647 \u0628\u0627 \u0645\u0631\u0628\u06cc \u062e\u0648\u0628 \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0648 \u0628\u0627 \u0645\u0631\u0628\u06cc \u0628\u062f \u062e\u0637\u0631\u0646\u0627\u06a9 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u062f\u0648\u0646 \u062a\u0628\u0644\u06cc\u063a \u0648 \u0628\u062f\u0648\u0646 \u062a\u0631\u0633\u060c \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a \u0686\u06cc\u0633\u062a \u0648 \u0686\u0637\u0648\u0631 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u062a\u0639\u0631\u06cc\u0641<\/h2>\n\n\n<p>\u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a = <strong>\u062d\u0631\u06a9\u0627\u062a \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc\u060c \u0628\u0627 \u0634\u062f\u062a \u0628\u0627\u0644\u0627\u060c \u0647\u0645\u06cc\u0634\u0647 \u0645\u062a\u063a\u06cc\u0631.<\/strong> \u0633\u0647 \u0631\u06a9\u0646:<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0648\u0632\u0646\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc:<\/strong> \u0627\u0633\u06a9\u0648\u0627\u062a\u060c \u062f\u062f\u0644\u06cc\u0641\u062a\u060c \u067e\u0631\u0633\u060c \u06a9\u0644\u06cc\u0646\u060c \u0627\u0633\u0646\u0686.<\/li>\n\n\n<li><strong>\u0698\u06cc\u0645\u0646\u0627\u0633\u062a\u06cc\u06a9:<\/strong> \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633\u060c \u062f\u06cc\u067e\u060c \u0634\u0646\u0627\u060c \u0647\u0646\u062f\u0633\u062a\u0646\u062f\u060c \u062d\u0644\u0642\u0647.<\/li>\n\n\n<li><strong>\u06a9\u0627\u0631\u062f\u06cc\u0648 (Monostructural):<\/strong> \u062f\u0648\u06cc\u062f\u0646\u060c \u067e\u0627\u0631\u0648\u060c \u062f\u0648\u0686\u0631\u062e\u0647\u060c \u0637\u0646\u0627\u0628.<\/li>\n\n<\/ul>\n\n\n<p>\u0647\u0631 \u0631\u0648\u0632 \u06cc\u06a9 <strong>WOD<\/strong> (Workout of the Day) \u062f\u0627\u0631\u062f: \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u0627\u06cc\u0646 \u0633\u0647\u060c \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u06f1\u06f0 \u062a\u0627 \u06f2\u06f5 \u062f\u0642\u06cc\u0642\u0647\u060c \u0628\u0627 \u0633\u0627\u0639\u062a.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0635\u0637\u0644\u0627\u062d\u0627\u062a<\/h2>\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0627\u0635\u0637\u0644\u0627\u062d<\/th><th>\u0645\u0639\u0646\u06cc<\/th><\/tr><\/thead><tbody><tr><td>WOD<\/td><td>\u062a\u0645\u0631\u06cc\u0646 \u0631\u0648\u0632<\/td><\/tr><tr><td>AMRAP<\/td><td>\u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u062f\u0648\u0631 \u0645\u0645\u06a9\u0646 \u062f\u0631 \u0632\u0645\u0627\u0646 \u0645\u0634\u062e\u0635 (\u0645\u062b\u0644\u0627\u064b \u06f1\u06f2 \u062f\u0642\u06cc\u0642\u0647)<\/td><\/tr><tr><td>For Time<\/td><td>\u0645\u062c\u0645\u0648\u0639\u0647\u200c\u06cc \u0645\u0634\u062e\u0635 \u0631\u0627 \u062f\u0631 \u06a9\u0645\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u062a\u0645\u0627\u0645 \u06a9\u0646<\/td><\/tr><tr><td>EMOM<\/td><td>\u0647\u0631 \u062f\u0642\u06cc\u0642\u0647\u060c \u0633\u0631 \u062f\u0642\u06cc\u0642\u0647\u060c \u06cc\u06a9 \u06a9\u0627\u0631 \u0645\u0634\u062e\u0635<\/td><\/tr><tr><td>Rx<\/td><td>\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0648 \u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f \u0631\u0633\u0645\u06cc<\/td><\/tr><tr><td>Scaled<\/td><td>\u0646\u0633\u062e\u0647\u200c\u06cc \u0633\u0628\u06a9\u200c\u0634\u062f\u0647 \u2014 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0647\u0645\u0647 \u0634\u0631\u0648\u0639 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f<\/td><\/tr><tr><td>Box<\/td><td>\u0628\u0627\u0634\u06af\u0627\u0647 \u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a<\/td><\/tr><tr><td>Benchmark WOD<\/td><td>\u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f \u0628\u0627 \u0627\u0633\u0645 (Fran\u060c Cindy\u060c Murph) \u0628\u0631\u0627\u06cc \u0633\u0646\u062c\u0634 \u067e\u06cc\u0634\u0631\u0641\u062a<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<h2 class=\"wp-block-heading\">\u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0627\u0648\u0644 \u06cc\u0627\u062f \u0645\u06cc\u200c\u06af\u06cc\u0631\u06cc<\/h2>\n\n<section class=\"vk-grid vk-grid--cols-3\"><h2 class=\"vk-grid__heading\">\u06f9 \u062d\u0631\u06a9\u062a \u0628\u0646\u06cc\u0627\u062f\u06cc \u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a \u2014 \u0686\u0646\u062f \u062a\u0627 \u062f\u0631 \u0648\u06cc\u06a9\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631<\/h2><div class=\"vk-grid__items\"><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"236n3\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/barbell-squat\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631<\/span><span class=\"vk-card__meta\">\u0647\u0627\u0644\u062a\u0631<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"XWyRX\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/barbell-front-squat-olympic\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u0641\u0631\u0627\u0646\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u0644\u0645\u067e\u06cc\u06a9\u06cc \u0628\u0627 \u0647\u0627\u0644\u062a\u0631\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u0641\u0631\u0627\u0646\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u0644\u0645\u067e\u06cc\u06a9\u06cc \u0628\u0627 \u0647\u0627\u0644\u062a\u0631<\/span><span class=\"vk-card__meta\">\u0647\u0627\u0644\u062a\u0631<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"3m2QX\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/barbell-deadlift\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u062f\u062f\u0644\u06cc\u0641\u062a \u0647\u0627\u0644\u062a\u0631\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u062f\u062f\u0644\u06cc\u0641\u062a \u0647\u0627\u0644\u062a\u0631<\/span><span class=\"vk-card__meta\">\u0647\u0627\u0644\u062a\u0631<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"3A2WX\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/pull-ups\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633<\/span><span class=\"vk-card__meta\">\u0648\u0632\u0646 \u0628\u062f\u0646<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"XAnR3\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/push-up\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc<\/span><span class=\"vk-card__meta\">\u0648\u0632\u0646 \u0628\u062f\u0646<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--exercise\" data-vk-type=\"exercise\" data-vk-id=\"X57RX\"><a class=\"vk-card__link\" href=\"\/wiki\/exercises\/bulgarian-split-squat\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/images\/share-placeholder.webp\" alt=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0644\u063a\u0627\u0631\u06cc \u062a\u06a9 \u067e\u0627\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc<\/span><span class=\"vk-card__title\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0644\u063a\u0627\u0631\u06cc \u062a\u06a9 \u067e\u0627<\/span><span class=\"vk-card__meta\">\u0648\u0632\u0646 \u0628\u062f\u0646<\/span><\/span><\/a><\/article><\/div><\/section>\n\n<p>\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0648\u0627\u06cc\u06cc\u060c \u0641\u0631\u0627\u0646\u062a \u0627\u0633\u06a9\u0648\u0627\u062a\u060c \u0627\u0648\u0631\u0647\u062f \u0627\u0633\u06a9\u0648\u0627\u062a\u060c \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647\u060c \u067e\u0648\u0634\u200c\u067e\u0631\u0633\u060c \u067e\u0648\u0634\u200c\u062c\u0631\u06a9\u060c \u062f\u062f\u0644\u06cc\u0641\u062a\u060c \u062f\u062f\u0644\u06cc\u0641\u062a \u0633\u0648\u0645\u0648 \u0647\u0627\u06cc\u200c\u067e\u0648\u0644\u060c \u067e\u0631\u062a\u0627\u0628 \u062a\u0648\u067e \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 (Wall ball). \u062d\u0631\u06a9\u0627\u062a \u0627\u0644\u0645\u067e\u06cc\u06a9 (\u06a9\u0644\u06cc\u0646 \u0648 \u0627\u0633\u0646\u0686) \u0648 \u0698\u06cc\u0645\u0646\u0627\u0633\u062a\u06cc\u06a9 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 (Muscle-up\u060c Kipping pull-up) <strong>\u0628\u0639\u062f \u0627\u0632 \u0645\u0627\u0647\u200c\u0647\u0627<\/strong> \u0645\u06cc\u200c\u0622\u06cc\u0646\u062f.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u0641\u0648\u0627\u06cc\u062f: \u0634\u0648\u0627\u0647\u062f<\/h2>\n\n\n<p>\u0645\u062a\u0627\u0622\u0646\u0627\u0644\u06cc\u0632 \u06a9\u0644\u0648\u062f\u06cc\u0646\u0648 (\u06f2\u06f0\u06f1\u06f8): \u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a \u0638\u0631\u0641\u06cc\u062a \u0647\u0648\u0627\u0632\u06cc\u060c \u0642\u062f\u0631\u062a\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u062a\u0631\u06a9\u06cc\u0628 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0639\u0646\u06cc\u200c\u062f\u0627\u0631\u06cc \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u062f\u0647\u062f\u060c \u0648 <strong>\u067e\u0627\u06cc\u0628\u0646\u062f\u06cc \u0628\u0627\u0644\u0627\u062a\u0631\u06cc<\/strong> \u0646\u0633\u0628\u062a \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u0633\u0646\u062a\u06cc \u062f\u0627\u0631\u062f \u2014 \u0628\u0647\u200c\u062e\u0627\u0637\u0631 \u062c\u0627\u0645\u0639\u0647 \u0648 \u062a\u0646\u0648\u0639. \u0645\u0631\u0648\u0631 \u0645\u0627\u06cc\u0631 (\u06f2\u06f0\u06f1\u06f7) \u0647\u0645 \u0641\u0648\u0627\u06cc\u062f \u0645\u0634\u0627\u0628\u0647 \u0631\u0627 \u062a\u0623\u06cc\u06cc\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0645\u0627\u0645 \u0627\u062c\u0632\u0627\u06cc \u0622\u0645\u0627\u062f\u06af\u06cc \u0647\u0645\u200c\u0632\u0645\u0627\u0646: \u0642\u062f\u0631\u062a + \u0627\u0633\u062a\u0642\u0627\u0645\u062a + \u062a\u0648\u0627\u0646 + \u0627\u0646\u0639\u0637\u0627\u0641.<\/li>\n\n\n<li>\u0628\u0627\u0632\u062f\u0647 \u0632\u0645\u0627\u0646\u06cc: \u06f6\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u06a9\u0644\u0627\u0633 \u0634\u0627\u0645\u0644 \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646\u060c \u0645\u0647\u0627\u0631\u062a \u0648 WOD.<\/li>\n\n\n<li>\u062c\u0627\u0645\u0639\u0647: \u0628\u0632\u0631\u06af\u200c\u062a\u0631\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u0645\u0627\u0646\u062f\u06af\u0627\u0631\u06cc.<\/li>\n\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\">\u062e\u0637\u0631\u0627\u062a: \u0635\u0627\u062f\u0642\u0627\u0646\u0647<\/h2>\n\n\n<p>\u0646\u0631\u062e \u0622\u0633\u06cc\u0628 \u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a \u062f\u0631 \u0645\u0637\u0627\u0644\u0639\u0647\u200c\u06cc \u06f4 \u0633\u0627\u0644\u0647\u200c\u06cc \u0641\u0650\u06cc\u062a\u0648 (\u06f2\u06f0\u06f1\u06f8): <strong>\u06f0\u066b\u06f2\u06f7 \u0622\u0633\u06cc\u0628 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06f1\u06f0\u06f0\u06f0 \u0633\u0627\u0639\u062a \u062a\u0645\u0631\u06cc\u0646<\/strong> \u2014 \u0645\u0634\u0627\u0628\u0647 \u06cc\u0627 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u062f\u0648\u06cc\u062f\u0646\u060c \u0641\u0648\u062a\u0628\u0627\u0644 \u0648 \u0648\u0632\u0646\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc. \u0648\u0644\u06cc \u0622\u0633\u06cc\u0628\u200c\u0647\u0627 \u06cc\u06a9 \u0627\u0644\u06af\u0648 \u062f\u0627\u0631\u0646\u062f:<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0634\u0627\u0646\u0647 \u0648 \u06a9\u0645\u0631<\/strong> \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 (\u062d\u0631\u06a9\u0627\u062a \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0648 \u062f\u062f\u0644\u06cc\u0641\u062a \u0628\u0627 \u0641\u0631\u0645 \u062e\u0633\u062a\u0647).<\/li>\n\n\n<li><strong>\u0631\u06cc\u0633\u06a9 \u0628\u0627 \u0645\u0631\u0628\u06cc \u0628\u06cc\u200c\u062a\u062c\u0631\u0628\u0647 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0631\u06cc\u0639 \u0648\u0632\u0646\u0647<\/strong> \u0686\u0646\u062f \u0628\u0631\u0627\u0628\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n\n\n<li><strong>\u0641\u0631\u0647\u0646\u06af \u00ab\u0647\u0631 \u0686\u0647 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647\u062a\u0631\u00bb<\/strong> \u062f\u0631 \u0628\u0639\u0636\u06cc \u0628\u0627\u0634\u06af\u0627\u0647\u200c\u0647\u0627 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u200c\u0632\u062f\u06af\u06cc \u0645\u06cc\u200c\u0631\u0633\u062f.<\/li>\n\n<\/ul>\n\n\n<p>\u0646\u062a\u06cc\u062c\u0647: \u062e\u0648\u062f\u0650 \u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a \u062e\u0637\u0631\u0646\u0627\u06a9 \u0646\u06cc\u0633\u062a\u061b \u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a \u0628\u0627 \u0641\u0631\u0645 \u0628\u062f\u060c \u0628\u062f\u0648\u0646 Scaling\u060c \u0648 \u06f6 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647 \u062e\u0637\u0631\u0646\u0627\u06a9 \u0627\u0633\u062a.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a \u06cc\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u061f<\/h2>\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th>\u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a<\/th><th>\u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/th><\/tr><\/thead><tbody><tr><td>\u0647\u062f\u0641<\/td><td>\u0622\u0645\u0627\u062f\u06af\u06cc \u0639\u0645\u0648\u0645\u06cc\u060c \u0639\u0645\u0644\u06a9\u0631\u062f<\/td><td>\u062d\u062c\u0645 \u0648 \u062a\u0646\u0627\u0633\u0628 \u0638\u0627\u0647\u0631\u06cc<\/td><\/tr><tr><td>\u0633\u0627\u062e\u062a\u0627\u0631<\/td><td>\u06a9\u0644\u0627\u0633 \u06af\u0631\u0648\u0647\u06cc \u0628\u0627 \u0645\u0631\u0628\u06cc<\/td><td>\u062a\u0645\u0631\u06cc\u0646 \u0641\u0631\u062f\u06cc<\/td><\/tr><tr><td>\u062d\u062c\u0645 \u0639\u0636\u0644\u0647<\/td><td>\u0645\u062a\u0648\u0633\u0637<\/td><td>\u0628\u06cc\u0634\u062a\u0631\u06cc\u0646<\/td><\/tr><tr><td>\u06a9\u0627\u0631\u062f\u06cc\u0648<\/td><td>\u062f\u0627\u062e\u0644 \u062a\u0645\u0631\u06cc\u0646<\/td><td>\u062c\u062f\u0627<\/td><\/tr><tr><td>\u062a\u0646\u0648\u0639<\/td><td>\u0647\u0631 \u0631\u0648\u0632 \u0645\u062a\u0641\u0627\u0648\u062a<\/td><td>\u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u062b\u0627\u0628\u062a \u0686\u0646\u062f \u0647\u0641\u062a\u0647\u200c\u0627\u06cc<\/td><\/tr><tr><td>\u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u0641\u0646\u06cc<\/td><td>\u0632\u06cc\u0627\u062f (\u0627\u0644\u0645\u067e\u06cc\u06a9\u060c \u0698\u06cc\u0645\u0646\u0627\u0633\u062a\u06cc\u06a9)<\/td><td>\u06a9\u0645 \u062a\u0627 \u0645\u062a\u0648\u0633\u0637<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<p>\u0627\u06af\u0631 \u0647\u062f\u0641\u062a \u062d\u062c\u0645 \u0639\u0636\u0644\u0647 \u0627\u0633\u062a\u060c \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0645\u0633\u062a\u0642\u06cc\u0645\u200c\u062a\u0631 \u0627\u0633\u062a\u061b \u0627\u06af\u0631 \u0622\u0645\u0627\u062f\u06af\u06cc \u0647\u0645\u0647\u200c\u062c\u0627\u0646\u0628\u0647 \u0648 \u062c\u0627\u0645\u0639\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u060c \u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a.<\/p>\n\n<div class=\"vk-grid vk-grid--cols-3\"><div class=\"vk-grid__items\"><article class=\"vk-card vk-card--article\"><a class=\"vk-card__link\" href=\"https:\/\/varzeshkar.com\/blog\/%d8%b9%d8%b6%d9%84%d9%87-%d8%b3%d8%a7%d8%b2%db%8c-%d8%b1%d8%a7%d9%87%d9%86%d9%85%d8%a7%db%8c-%d8%b9%d9%84%d9%85%db%8c\/\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/blog\/uploads\/2026\/09\/049832fb6db24c098b70b7a0a51069ca-768x513.webp\" alt=\"\u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u0647 \u0632\u0628\u0627\u0646 \u0639\u0644\u0645\u06cc: \u0686\u0637\u0648\u0631 \u0639\u0636\u0644\u0647 \u0633\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0686\u0647 \u0686\u06cc\u0632\u06cc \u0648\u0627\u0642\u0639\u0627\u064b \u0645\u0647\u0645 \u0627\u0633\u062a\u061f\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc<\/span><span class=\"vk-card__title\">\u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u0647 \u0632\u0628\u0627\u0646 \u0639\u0644\u0645\u06cc: \u0686\u0637\u0648\u0631 \u0639\u0636\u0644\u0647 \u0633\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0686\u0647 \u0686\u06cc\u0632\u06cc \u0648\u0627\u0642\u0639\u0627\u064b \u0645\u0647\u0645 \u0627\u0633\u062a\u061f<\/span><span class=\"vk-card__meta\">\u06f3\u06f1 \u0634\u0647\u0631\u06cc\u0648\u0631 \u06f1\u06f4\u06f0\u06f5<\/span><\/span><\/a><\/article><\/div><\/div>\n\n<h2 class=\"wp-block-heading\">\u0686\u0637\u0648\u0631 \u0627\u0645\u0646 \u0634\u0631\u0648\u0639 \u06a9\u0646\u0645\u061f<\/h2>\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u062f\u0648\u0631\u0647\u200c\u06cc \u0645\u0642\u062f\u0645\u0627\u062a\u06cc (On-ramp \/ Foundations)<\/strong> \u0631\u0627 \u0631\u062f \u0646\u06a9\u0646: \u06f2 \u062a\u0627 \u06f4 \u0647\u0641\u062a\u0647 \u0641\u0642\u0637 \u0641\u0631\u0645 \u06f9 \u062d\u0631\u06a9\u062a \u0628\u0646\u06cc\u0627\u062f\u06cc.<\/li>\n\n\n<li><strong>\u0647\u0645\u0647\u200c\u0686\u06cc\u0632 Scaled.<\/strong> \u0648\u0632\u0646\u0647\u200c\u06cc \u0633\u0628\u06a9\u060c \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0645\u062a\u0631\u060c \u0646\u0633\u062e\u0647\u200c\u06cc \u0622\u0633\u0627\u0646\u200c\u062a\u0631 \u062d\u0631\u06a9\u062a. Rx \u0628\u0639\u062f \u0627\u0632 \u0645\u0627\u0647\u200c\u0647\u0627.<\/li>\n\n\n<li><strong>\u06f3 \u062c\u0644\u0633\u0647 \u062f\u0631 \u0647\u0641\u062a\u0647<\/strong> \u062f\u0631 \u06f3 \u0645\u0627\u0647 \u0627\u0648\u0644. \u0646\u0647 \u0628\u06cc\u0634\u062a\u0631.<\/li>\n\n\n<li><strong>\u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0627\u0644\u0645\u067e\u06cc\u06a9 \u0628\u0627 \u0648\u0632\u0646\u0647 \u062a\u0627 \u0648\u0642\u062a\u06cc \u0645\u0631\u0628\u06cc \u062a\u0623\u06cc\u06cc\u062f \u0646\u06a9\u0631\u062f\u0647 \u0635\u0631\u0641 \u0646\u0638\u0631 \u06a9\u0646.<\/strong><\/li>\n\n\n<li><strong>\u06a9\u06cc\u067e\u06cc\u0646\u06af \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633<\/strong> \u0641\u0642\u0637 \u0628\u0639\u062f \u0627\u0632 \u06f5 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0627\u0633\u062a\u0631\u06cc\u06a9\u062a.<\/li>\n\n\n<li><strong>\u062f\u0631\u062f \u2260 \u067e\u06cc\u0634\u0631\u0641\u062a.<\/strong> \u062f\u0631\u062f \u0645\u0641\u0635\u0644 \u06cc\u0639\u0646\u06cc \u062a\u0648\u0642\u0641.<\/li>\n\n<\/ol>\n\n\n<h2 class=\"wp-block-heading\">\u0622\u0645\u0627\u062f\u06af\u06cc \u0642\u0628\u0644 \u0627\u0632 \u0648\u0631\u0648\u062f<\/h2>\n\n\n<p>\u0627\u06af\u0631 \u0645\u0628\u062a\u062f\u06cc \u0645\u0637\u0644\u0642 \u0647\u0633\u062a\u06cc\u060c \u06f4 \u062a\u0627 \u06f6 \u0647\u0641\u062a\u0647 \u067e\u0627\u06cc\u0647 \u0628\u0633\u0627\u0632 \u062a\u0627 \u06a9\u0644\u0627\u0633 \u0627\u0648\u0644 \u0634\u0648\u06a9\u0647\u200c\u0627\u062a \u0646\u06a9\u0646\u062f:<\/p>\n\n<div class=\"vk-single\"><article class=\"vk-card vk-card--program\" data-vk-type=\"program\" data-vk-id=\"X67n3\"><a class=\"vk-card__link\" href=\"\/hub\/workout\/X67n3-calisthenics-foundation-chris-heria\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/images\/programs\/cover\/b2b5da1b464243218cabda178eb8a642\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 Calisthenics \u067e\u0627\u06cc\u0647 \u2014 \u0633\u0628\u06a9 Chris Heria\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/span><span class=\"vk-card__title\">\u0628\u0631\u0646\u0627\u0645\u0647 Calisthenics \u067e\u0627\u06cc\u0647 \u2014 \u0633\u0628\u06a9 Chris Heria<\/span><span class=\"vk-card__meta\">\u0642\u062f\u0631\u062a \u00b7 \u0645\u0628\u062a\u062f\u06cc \u00b7 4 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647<\/span><\/span><\/a><\/article><\/div>\n<div class=\"vk-single\"><article class=\"vk-card vk-card--program\" data-vk-type=\"program\" data-vk-id=\"378AX\"><a class=\"vk-card__link\" href=\"\/hub\/workout\/378AX-burpee-box-jump-advanced-home\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/images\/programs\/cover\/8b6f870aedbd47789a00c4f77390d4ed\" alt=\"\u0628\u0631\u067e\u06cc \u0648 \u067e\u0631\u0634\u061b \u0646\u0641\u0633\u200c\u062a \u0631\u0627 \u0642\u0648\u06cc \u06a9\u0646\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/span><span class=\"vk-card__title\">\u0628\u0631\u067e\u06cc \u0648 \u067e\u0631\u0634\u061b \u0646\u0641\u0633\u200c\u062a \u0631\u0627 \u0642\u0648\u06cc \u06a9\u0646<\/span><span class=\"vk-card__meta\">\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u00b7 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u00b7 3 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647<\/span><\/span><\/a><\/article><\/div>\n\n<h2 class=\"wp-block-heading\">\u0686\u0637\u0648\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 (Box) \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u0645\u061f<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li>\u0645\u0631\u0628\u06cc \u0628\u0627 \u0645\u062f\u0631\u06a9 CrossFit Level 1 \u06cc\u0627 \u0628\u0627\u0644\u0627\u062a\u0631\u060c \u06cc\u0627 \u0633\u0627\u0628\u0642\u0647\u200c\u06cc \u0648\u0632\u0646\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc\/\u0698\u06cc\u0645\u0646\u0627\u0633\u062a\u06cc\u06a9.<\/li>\n\n\n<li>\u062f\u0648\u0631\u0647\u200c\u06cc \u0645\u0642\u062f\u0645\u0627\u062a\u06cc \u0627\u062c\u0628\u0627\u0631\u06cc \u0628\u0631\u0627\u06cc \u062a\u0627\u0632\u0647\u200c\u0648\u0627\u0631\u062f\u0647\u0627.<\/li>\n\n\n<li>\u0646\u0633\u0628\u062a \u0645\u0631\u0628\u06cc \u0628\u0647 \u0634\u0627\u06af\u0631\u062f \u062d\u062f\u0627\u06a9\u062b\u0631 \u06f1 \u0628\u0647 \u06f1\u06f2.<\/li>\n\n\n<li>\u0641\u0631\u0647\u0646\u06af Scaling: \u06a9\u0633\u06cc \u0628\u0647\u200c\u062e\u0627\u0637\u0631 \u0648\u0632\u0646\u0647\u200c\u06cc \u0633\u0628\u06a9 \u0645\u0633\u062e\u0631\u0647 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n\n\n<li>\u062a\u062c\u0647\u06cc\u0632\u0627\u062a: \u0631\u06cc\u06af\u060c \u0647\u0627\u0644\u062a\u0631 \u0648 \u0635\u0641\u062d\u0647\u200c\u06cc \u0628\u0627\u0645\u067e\u0631 \u06a9\u0627\u0641\u06cc\u060c \u067e\u0627\u0631\u0648 \u06cc\u0627 \u062f\u0648\u0686\u0631\u062e\u0647\u200c\u06cc \u0647\u0648\u0627.<\/li>\n\n<\/ul>\n\n<section class=\"vk-grid vk-grid--cols-3\"><h2 class=\"vk-grid__heading\">\u0628\u0627\u0634\u06af\u0627\u0647\u200c\u0647\u0627\u06cc \u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a \u062a\u0647\u0631\u0627\u0646 \u062f\u0631 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631<\/h2><div class=\"vk-grid__items\"><article class=\"vk-card vk-card--club\" data-vk-type=\"club\" data-vk-id=\"B72yw\"><a class=\"vk-card__link\" href=\"\/Whitebox\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/images\/club\/image\/171f696d-a82c-4ca6-a1d4-52ac84c17cce\" alt=\"\u0648\u0627\u06cc\u062a \u0628\u0627\u06a9\u0633\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0628\u0627\u0634\u06af\u0627\u0647<\/span><span class=\"vk-card__title\">\u0648\u0627\u06cc\u062a \u0628\u0627\u06a9\u0633<\/span><span class=\"vk-card__meta\">\u0628\u062f\u0646 \u0633\u0627\u0632\u06cc\u060c \u06a9\u0631\u0627\u0633 \u0641\u06cc\u062a\u060c \u062a\u06cc \u0622\u0631 \u0627\u06cc\u06a9\u0633 \u0641\u0627\u0646\u06a9\u0634\u0646\u0627\u0644 \u00b7 \u062a\u0647\u0631\u0627\u0646<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--club\" data-vk-type=\"club\" data-vk-id=\"9w544\"><a class=\"vk-card__link\" href=\"\/anvariclub\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/images\/club\/image\/1b713f13-91dd-4b27-9928-83767c29d15a\" alt=\"\u0633\u0627\u0644\u0646 \u062c\u0647\u0627\u0646 \u067e\u0647\u0644\u0648\u0627\u0646 \u0627\u0646\u0648\u0631\u06cc\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0628\u0627\u0634\u06af\u0627\u0647<\/span><span class=\"vk-card__title\">\u0633\u0627\u0644\u0646 \u062c\u0647\u0627\u0646 \u067e\u0647\u0644\u0648\u0627\u0646 \u0627\u0646\u0648\u0631\u06cc<\/span><span class=\"vk-card__meta\">\u067e\u06cc\u0644\u0627\u062a\u0633\u060c \u06cc\u0648\u06af\u0627\u060c \u06a9\u0634\u062a\u06cc \u0641\u0631\u0646\u06af\u06cc \u00b7 \u062a\u0647\u0631\u0627\u0646<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--club\" data-vk-type=\"club\" data-vk-id=\"3nNBy\"><a class=\"vk-card__link\" href=\"\/Shohada_Daneshjo\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/images\/club\/image\/48124bf9-8efb-4080-9d87-d4a32d559cb4\" alt=\"\u0645\u062c\u0645\u0648\u0639\u0647 \u0648\u0631\u0632\u0634\u06cc \u0634\u0647\u062f\u0627\u06cc \u062f\u0627\u0646\u0634\u062c\u0648\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0628\u0627\u0634\u06af\u0627\u0647<\/span><span class=\"vk-card__title\">\u0645\u062c\u0645\u0648\u0639\u0647 \u0648\u0631\u0632\u0634\u06cc \u0634\u0647\u062f\u0627\u06cc \u062f\u0627\u0646\u0634\u062c\u0648<\/span><span class=\"vk-card__meta\">\u0641\u06cc\u062a\u0646\u0633\u060c \u0628\u062f\u0646 \u0633\u0627\u0632\u06cc\u060c \u0627\u06cc\u0631\u0648\u0628\u06cc\u06a9 \u00b7 \u062a\u0647\u0631\u0627\u0646<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--club\" data-vk-type=\"club\" data-vk-id=\"XwNN5\"><a class=\"vk-card__link\" href=\"\/Arsis\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/images\/club\/image\/5c57bb19-d370-4029-84cf-d21cca3ff972\" alt=\"\u0628\u0627\u0634\u06af\u0627\u0647 \u0622\u0631\u0633\u06cc\u0633\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0628\u0627\u0634\u06af\u0627\u0647<\/span><span class=\"vk-card__title\">\u0628\u0627\u0634\u06af\u0627\u0647 \u0622\u0631\u0633\u06cc\u0633<\/span><span class=\"vk-card__meta\">\u0628\u062f\u0646 \u0633\u0627\u0632\u06cc\u060c \u06a9\u0631\u0627\u0633 \u0641\u06cc\u062a\u060c \u062a\u06cc \u0622\u0631 \u0627\u06cc\u06a9\u0633 \u00b7 \u062a\u0647\u0631\u0627\u0646<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--club\" data-vk-type=\"club\" data-vk-id=\"R5nmy\"><a class=\"vk-card__link\" href=\"\/persiangharb.women\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/images\/club\/image\/2e929c03-8455-4853-9044-0d85a3f50e0e\" alt=\"\u0628\u0627\u0634\u06af\u0627\u0647 \u067e\u0631\u0634\u06cc\u0646 \u063a\u0631\u0628 - \u0628\u0627\u0646\u0648\u0627\u0646\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0628\u0627\u0634\u06af\u0627\u0647<\/span><span class=\"vk-card__title\">\u0628\u0627\u0634\u06af\u0627\u0647 \u067e\u0631\u0634\u06cc\u0646 \u063a\u0631\u0628 &#8211; \u0628\u0627\u0646\u0648\u0627\u0646<\/span><span class=\"vk-card__meta\">\u0641\u06cc\u062a\u0646\u0633\u060c \u062a\u06cc \u0622\u0631 \u0627\u06cc\u06a9\u0633\u060c \u06a9\u0631\u0627\u0633 \u0641\u06cc\u062a \u00b7 \u062a\u0647\u0631\u0627\u0646<\/span><\/span><\/a><\/article><article class=\"vk-card vk-card--club\" data-vk-type=\"club\" data-vk-id=\"9w5Ry\"><a class=\"vk-card__link\" href=\"\/omidnovin\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/images\/club\/image\/dd266050-d581-47ce-9455-7961d47c1e38\" alt=\"\u0628\u0627\u0634\u06af\u0627\u0647 \u0627\u0645\u06cc\u062f \u0646\u0648\u06cc\u0646 \u062a\u062e\u0635\u0635\u06cc \u0628\u0627\u0646\u0648\u0627\u0646\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0628\u0627\u0634\u06af\u0627\u0647<\/span><span class=\"vk-card__title\">\u0628\u0627\u0634\u06af\u0627\u0647 \u0627\u0645\u06cc\u062f \u0646\u0648\u06cc\u0646 \u062a\u062e\u0635\u0635\u06cc \u0628\u0627\u0646\u0648\u0627\u0646<\/span><span class=\"vk-card__meta\">\u062a\u06cc \u0622\u0631 \u0627\u06cc\u06a9\u0633\u060c \u06a9\u0631\u0627\u0633 \u0641\u06cc\u062a\u060c \u0628\u062f\u0646 \u0633\u0627\u0632\u06cc \u00b7 \u062a\u0647\u0631\u0627\u0646<\/span><\/span><\/a><\/article><\/div><\/section>\n<aside class=\"vk-cta\" data-vk-type=\"feature\" data-vk-id=\"clubs\"><div class=\"vk-cta__body\"><p class=\"vk-cta__title\">\u0628\u0627\u0634\u06af\u0627\u0647 \u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a \u0646\u0632\u062f\u06cc\u06a9 \u062e\u0648\u062f\u062a<\/p><p class=\"vk-cta__text\">\u0641\u0647\u0631\u0633\u062a \u0628\u0627\u0634\u06af\u0627\u0647\u200c\u0647\u0627\u06cc \u062a\u0647\u0631\u0627\u0646 \u0628\u0627 \u0641\u06cc\u0644\u062a\u0631 \u0631\u0634\u062a\u0647 \u0648 \u0645\u062d\u0644\u0647.<\/p><\/div><a class=\"vk-cta__button\" href=\"\/clubs\/tehran\/gym\/all\/all\" data-vk-event=\"blog_cta_click\">\u062f\u06cc\u062f\u0646 \u0628\u0627\u0634\u06af\u0627\u0647\u200c\u0647\u0627<\/a><\/aside>\n\n<h2 class=\"wp-block-heading\">\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc<\/h2>\n\n\n<p>\u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a \u062a\u0631\u06a9\u06cc\u0628 \u0648\u0632\u0646\u0647\u060c \u0698\u06cc\u0645\u0646\u0627\u0633\u062a\u06cc\u06a9 \u0648 \u06a9\u0627\u0631\u062f\u06cc\u0648 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u06a9\u0648\u062a\u0627\u0647 \u0648 \u0645\u062a\u063a\u06cc\u0631 \u0627\u0633\u062a\u061b \u0628\u0631\u0627\u06cc \u0622\u0645\u0627\u062f\u06af\u06cc \u0647\u0645\u0647\u200c\u062c\u0627\u0646\u0628\u0647 \u0648 \u0645\u0627\u0646\u062f\u06af\u0627\u0631\u06cc \u0639\u0627\u0644\u06cc\u060c \u0628\u0631\u0627\u06cc \u062d\u062c\u0645 \u062e\u0627\u0644\u0635 \u0646\u0647. \u0628\u0627 \u062f\u0648\u0631\u0647\u200c\u06cc \u0645\u0642\u062f\u0645\u0627\u062a\u06cc\u060c Scaling\u060c \u06f3 \u062c\u0644\u0633\u0647 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0648 \u0645\u0631\u0628\u06cc \u062e\u0648\u0628\u060c \u0646\u0631\u062e \u0622\u0633\u06cc\u0628\u0634 \u0627\u0632 \u0641\u0648\u062a\u0628\u0627\u0644 \u06a9\u0645\u062a\u0631 \u0627\u0633\u062a. \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u200c\u0647\u0627\u060c \u0646\u0647.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a \u0631\u0627 \u06cc\u0627 \u0639\u0627\u0634\u0642\u0634 \u0647\u0633\u062a\u0646\u062f \u06cc\u0627 \u0627\u0632 \u0622\u0646 \u0645\u06cc\u200c\u062a\u0631\u0633\u0646\u062f\u061b \u06a9\u0645\u062a\u0631 \u06a9\u0633\u06cc \u0628\u06cc\u200c\u0637\u0631\u0641 \u0627\u0633\u062a. \u0648\u0627\u0642\u0639\u06cc\u062a \u0648\u0633\u0637 \u0627\u06cc\u0646 \u062f\u0648\u0633\u062a: \u06cc\u06a9 \u0631\u0648\u0634 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0624\u062b\u0631 \u0648 \u062c\u0630\u0627\u0628\u060c \u06a9\u0647 \u0628\u0627 \u0645\u0631\u0628\u06cc \u062e\u0648\u0628 \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0648 \u0628\u0627 \u0645\u0631\u0628\u06cc \u0628\u062f \u062e\u0637\u0631\u0646\u0627\u06a9 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u062f\u0648\u0646 \u062a\u0628\u0644\u06cc\u063a \u0648 \u0628\u062f\u0648\u0646 \u062a\u0631\u0633\u060c \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a \u0686\u06cc\u0633\u062a \u0648 \u0686\u0637\u0648\u0631 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc. \u062a\u0639\u0631\u06cc\u0641 \u06a9\u0631\u0627\u0633\u200c\u0641\u06cc\u062a = \u062d\u0631\u06a9\u0627\u062a \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc\u060c \u0628\u0627 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":81,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_vk_reviewer":0,"_vk_reviewed_at":"","_vk_sources":[{"title":"Claudino et al. 2018 \u2014 CrossFit overview: systematic review and meta-analysis (Sports Medicine \u2013 Open)","url":"https:\/\/pubmed.ncbi.nlm.nih.gov\/29484512\/"},{"title":"Feito et al. 2018 \u2014 A 4-year analysis of the incidence of injuries among CrossFit-trained 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