text_column
stringlengths
193
939
embedding
sequencelengths
384
384
1. ساختار مفصل : ساختار هر مفصل می تواند نشانگر میزان دامنه حركتی آن مفصل باشد. برای مثال مفصل ران یا شانه كه از نوع مفاصل كروی اند نسبت به مفصل مچ دست كه از نوع مفصل لقمه ای اند دارای دامنه حركتی بیشتری می باشند. 2. توده عضلانی، افزایش توده عضلانی با میزان دامنه حركتی رابطه معکوس دارد ولی باید خاطرنشان كرد كه اگر تمرینات با وزنه به صورت اصولی و صحیح انجام پذیرد ) با دامنه حركتی مفصل و بر روی هر دو گروه عضلات موافق و مخالف حركت( دامنه حركتی مفصل كاهش چندانی نخواهد داشت . با وجود اینکه می توان توده عضلانی را با تغییر برنامه تمرینی كاهش داد تا دامنه حركتی دستخوش تغییر نشود، ولی باید گفت كه این عمل برای ورزشکاران قدرتی پیشنهاد نمی شود. 3. سن و جنس: باید توجه داشت كه انعطاف بدنی در خانم ها نسبت به آقایان بیشتر است به علاوه انعطاف پذیری با افزایش سن و عدم فعالیت كاهش می یابد. همینطور كه انع�
[ -0.07341741770505905, -0.003591518849134445, 0.04779721051454544, -0.15732963383197784, 0.009712155908346176, -0.07397029548883438, -0.011276855133473873, 0.243495374917984, -0.043886054307222366, -0.051344066858291626, 0.11120513081550598, 0.14244946837425232, 0.16073662042617798, 0.15161733329296112, 0.045576974749565125, -0.21132534742355347, -0.16005131602287292, 0.15918099880218506, -0.033167023211717606, 0.2692311406135559, -0.002822699025273323, -0.09076552093029022, 0.2041611522436142, 0.01392923854291439, -0.19211988151073456, 0.027506239712238312, 0.01825626939535141, -0.006725937593728304, -0.05911392718553543, -0.16182824969291687, -0.08577539026737213, 0.2576969861984253, -0.11682827025651932, 0.005287755746394396, -0.05342550948262215, 0.16223940253257751, -0.23281559348106384, -0.004345754161477089, -0.2125987410545349, 0.16942556202411652, -0.11570592224597931, -0.22347214818000793, 0.1194930225610733, -0.012963920831680298, 0.21639767289161682, 0.31637537479400635, 0.12594112753868103, 0.1023748591542244, -0.1711716502904892, -0.006118645891547203, 0.17166593670845032, 0.00031920080073177814, 0.09371883422136307, 0.07549111545085907, 0.1881379783153534, 0.33220407366752625, -0.0011324288789182901, -0.14382266998291016, -0.22398291528224945, 0.14032678306102753, 0.10992354899644852, 0.048023127019405365, 0.01961503177881241, -0.032977789640426636, 0.0646093487739563, -0.06131163239479065, 0.060846470296382904, 0.1025756374001503, -0.20204520225524902, 0.24367263913154602, 0.002017201855778694, 0.10910756140947342, -0.0038155177608132362, -0.06985011696815491, 0.25509151816368103, -0.18705064058303833, -0.03344128653407097, -0.009160921908915043, 0.10289368033409119, 0.022831568494439125, -0.14108014106750488, -0.049294423311948776, 0.06900662928819656, 0.006681076716631651, -0.0333414264023304, 0.09481894969940186, -0.1230861023068428, 0.037841230630874634, -0.21289074420928955, 0.06646837294101715, 0.07850536704063416, 0.09071595966815948, -0.10679492354393005, -0.07876966893672943, 0.017665568739175797, 0.22427555918693542, -0.052741050720214844, -0.055758893489837646, -0.018671048805117607, 0.3077625036239624, -0.22400681674480438, -0.01771390438079834, 0.053584516048431396, 0.40672001242637634, 0.0674624815583229, -0.06282252818346024, -0.0019893802236765623, -0.057096194475889206, -0.25380831956863403, 0.11623416841030121, 0.09099538624286652, 0.06895631551742554, -0.008869916200637817, 0.0892871767282486, -0.1513414829969406, -0.2089858204126358, -0.06645691394805908, -0.01947907544672489, 0.08587516844272614, -0.11866645514965057, -0.07733803242444992, -0.09533970057964325, 0.02925284579396248, 0.0845283642411232, 0.13349474966526031, -0.1483793705701828, -0.19511298835277557, -0.022240668535232544, 0.061886534094810486, -0.024210792034864426, -0.00836725253611803, 0.041244447231292725, -0.1473444402217865, -0.24350915849208832, 0.006200273986905813, -0.016054077073931694, 0.10004599392414093, -0.07579833269119263, -0.10929057747125626, 0.17623956501483917, 0.2798028886318207, 0.007987705990672112, 0.2233743965625763, 0.06309441477060318, -0.06831987202167511, 0.27314266562461853, -0.3184123635292053, -0.1899648904800415, 0.07285832613706589, 0.23728099465370178, 0.19383807480335236, -0.1818411648273468, 0.14092549681663513, 0.07567756623029709, -0.07483626902103424, -0.07617110759019852, -0.15939083695411682, -0.22028687596321106, 0.0373104065656662, -0.09266616404056549, -0.05749396234750748, 0.1235884577035904, 0.12150395661592484, 0.014048213139176369, -0.1677623987197876, -0.1002410501241684, 0.08162039518356323, -0.165217787027359, 0.14301079511642456, -0.22107046842575073, 0.21959000825881958, 0.04346509650349617, 0.20087099075317383, 0.16269463300704956, 0.10618459433317184, 0.08970046043395996, -0.25863713026046753, -0.06555555760860443, 0.14001941680908203, 0.3650110065937042, 0.19117383658885956, -0.20827633142471313, 0.03879684954881668, -0.024861067533493042, 0.024901606142520905, -0.10394597798585892, -0.20281670987606049, 0.07497964054346085, -0.11561146378517151, 0.06543311476707458, -0.0024990818928927183, -0.0680401623249054, -0.038590285927057266, 0.002949080429971218, -0.33104830980300903, -0.1904730647802353, 0.25703656673431396, 0.0416967049241066, -0.19128349423408508, -0.15726831555366516, -0.05370420962572098, 0.4619170129299164, -0.14425307512283325, 0.08418293297290802, -0.07313017547130585, 0.0014995913952589035, 0.04650617390871048, -0.05332820117473602, -0.14990350604057312, 0.21047168970108032, -0.002727760234847665, -0.01805228367447853, -0.0416887104511261, -0.03952483832836151, 0.1639050841331482, -0.2716121971607208, -0.05545838922262192, -0.04394597187638283, -0.19507524371147156, -0.14087486267089844, -0.15955740213394165, -0.1228151023387909, 0.13381600379943848, -0.13574424386024475, 0.0992538332939148, 0.16615614295005798, -0.06263697892427444, -0.021380938589572906, 0.11009608209133148, 0.025462213903665543, 0.031919900327920914, -0.011675680056214333, -0.2042703479528427, -0.04443379119038582, 0.15903303027153015, -0.06888881325721741, -0.4223366975784302, -0.061369121074676514, 0.1354888677597046, 0.04964478313922882, -0.20433838665485382, -0.23889204859733582, -0.005929173436015844, 0.018010053783655167, 0.1527196764945984, -0.0824718326330185, 0.18189668655395508, 0.19628435373306274, 0.07771255820989609, -0.0076446207240223885, 0.09094671905040741, -0.3030693233013153, 0.0039039403200149536, 0.19005870819091797, -0.01679173856973648, -0.233124777674675, 0.09594297409057617, 0.2548377215862274, 0.03203370422124863, -0.06596148759126663, -0.17979273200035095, 0.13658376038074493, 0.21551501750946045, -0.13701176643371582, 0.08523097634315491, 0.010166999883949757, 0.22982433438301086, 0.035622671246528625, -0.02407253161072731, -0.1286986768245697, -0.09564530104398727, 0.016375306993722916, -0.13053354620933533, -0.235720694065094, -0.17036068439483643, 0.0010829577222466469, 0.19092419743537903, -0.2963816821575165, 0.2771064043045044, -0.14993953704833984, -0.1186772957444191, -0.31445470452308655, 0.10893593728542328, 0.00543937087059021, 0.04276219755411148, 0.13701748847961426, 0.021619288250803947, 0.27871257066726685, 0.13655298948287964, 0.011278316378593445, 0.007405440788716078, -0.16644957661628723, -0.19342920184135437, 0.08890016376972198, -0.053411662578582764, 0.1890660971403122, 0.11696743965148926, 0.18286660313606262, -0.13975024223327637, -0.0589316263794899, 0.12028176337480545, -0.03330171853303909, -0.004629697650671005, -0.13531921803951263, -0.016616296023130417, -0.1823585331439972, 0.0929189920425415, 0.11668992042541504, -0.11407005786895752, 0.2226201295852661, -0.09400492161512375, 0.2180035561323166, 0.0062246969901025295, -0.07011275738477707, 0.16629965603351593, 0.07475128769874573, -0.08861836791038513, 0.15327686071395874, 0.08577749878168106, -0.24346119165420532, -0.028825391083955765, 0.1774015873670578, -0.10295583307743073, -0.12542089819908142, -0.3360883593559265, 0.11227577179670334, -0.004117385949939489, -0.14410045742988586, -0.10927308350801468, 0.11475303769111633, -0.0012557825539261103, 0.043646059930324554, 0.10558342933654785, -0.010220276191830635, 0.11970800161361694, 0.03882085904479027, -0.11828090250492096, 0.07720498740673065, -0.19537869095802307, -0.06355950236320496, 0.03736221045255661, 0.026399172842502594, -0.06105820834636688, -0.11277583241462708, -0.1112021952867508, -0.09854890406131744, -0.23812758922576904, -0.10548701882362366, 0.09619586914777756, 0.024902336299419403, 0.0797647163271904, 0.01867198385298252, 0.03997160121798515, -0.004045691341161728, 0.2673038840293884, -0.13572640717029572, -0.0584493950009346, -0.2525358200073242, -0.06373357772827148, 0.22995755076408386, 0.030805420130491257, -0.028907030820846558, 0.129293292760849, 0.09061305969953537, 0.27613627910614014, -0.07981353998184204, -0.025821126997470856, 0.052308958023786545, -0.004332972224801779, -0.008389669470489025, -0.09196798503398895, 0.054630033671855927, -0.045261986553668976, -0.10286809504032135, -0.309355765581131, 0.2522874176502228, -0.08046285063028336, -0.06429163366556168, -0.009302902966737747, -0.08112409710884094, 0.07163016498088837, 0.07022848725318909, -0.015283163636922836, 0.11341995000839233 ]
اجرای حركات سریع یک عضو از بدن اختصاص دارد اهمیت چابکی در فعالیتهای ورزشی نقش چاپکی در اجرای مهارت های ورزشی غیرقابل انکار است. چابکی یکی از عوامل آمادگی حركتی است كه حتی در جهت جلوگیری از شتاب، دستپاچگی و آسیب بدنی در فعالیت های تفریحی و در شرایط كاری بالقوه خطرناک، مفید می باشد. چایکی در فعالیت هایی كه نیاز به تغییر مسیر دادن سریع و ناگهانی بدن یا قسمتی از آن نظیر بسکتبال، تنیس، بدمینتون، والیبال فوتبال، اسکی و ... دارد نقش ارزنده ای دارد چابکی چگونه افزایش می یابد؟ چابکی عمومی و ویژه در هر ورزش به خصوص به وسیله تمرین و تجربه كه به اجزاء تشکیل دهنده همان مهارت اختصاص دارد، می توان افزایش داد. این اجزاء عبارت اند از: هماهنگی، قدرت، توان، . زمان عکس العمل سریع و انعطاف پذیری عوامل مؤثر در چابکی
[ -0.09991708397865295, 0.0007867910899221897, -0.10588058829307556, 0.06586197763681412, -0.18799760937690735, 0.19749444723129272, 0.32630354166030884, -0.009897583164274693, -0.07817596197128296, 0.19689083099365234, -0.1467897891998291, -0.0810554027557373, 0.013192564249038696, 0.008431428112089634, 0.0612066388130188, -0.167329341173172, 0.2649739384651184, -0.0030956617556512356, -0.15457361936569214, 0.057677727192640305, -0.042215652763843536, -0.019565023481845856, 0.20441779494285583, 0.10205760598182678, -0.34371861815452576, -0.12551990151405334, -0.06487701833248138, 0.13211706280708313, -0.0792887881398201, -0.11515703052282333, -0.17061440646648407, -0.09043659269809723, 0.10601218044757843, 0.002376367338001728, -0.2039356231689453, 0.2786686420440674, -0.19399702548980713, 0.06260331720113754, -0.0847698524594307, 0.05243735760450363, -0.11824147403240204, -0.15789851546287537, 0.020079314708709717, 0.16835346817970276, 0.13850191235542297, 0.43568089604377747, 0.05971711128950119, 0.055612027645111084, -0.07184524834156036, 0.1337912678718567, -0.10430765151977539, -0.14929760992527008, 0.1248508170247078, -0.17025120556354523, 0.30903345346450806, 0.1752246618270874, 0.09729039669036865, 0.11709532141685486, -0.0207415372133255, -0.043202534317970276, 0.180654838681221, 0.04154592007398605, -0.05556521937251091, -0.03641435503959656, 0.007739330641925335, -0.1656712144613266, -0.08774560689926147, 0.2618812620639801, 0.0023161403369158506, 0.1709330976009369, -0.054293692111968994, 0.06655919551849365, -0.2516433596611023, 0.04171374812722206, 0.2177753448486328, -0.05247613787651062, -0.225547194480896, -0.0833471491932869, -0.13259029388427734, -0.16493122279644012, 0.21900206804275513, -0.2607685327529907, -0.12769660353660583, 0.053615204989910126, 0.11211386322975159, 0.11642667651176453, 0.02095312997698784, -0.07606373727321625, 0.06034001335501671, 0.1301235854625702, 0.11005370318889618, 0.20466196537017822, 0.06924571096897125, -0.05211807042360306, 0.002512862905859947, 0.13624033331871033, -0.2734799385070801, -0.09026730060577393, -0.09831507503986359, 0.09375036507844925, -0.10363681614398956, 0.17967090010643005, -0.11635833233594894, 0.3506004214286804, 0.18725422024726868, -0.0908195748925209, 0.07380124181509018, -0.08295328915119171, -0.0990280956029892, 0.32932448387145996, 0.11129976063966751, 0.157216876745224, -0.07304558902978897, 0.25373324751853943, -0.0025618169456720352, 0.05646535009145737, -0.14368313550949097, 0.07042212039232254, 0.0027487825136631727, 0.059588294476270676, -0.10689736902713776, -0.21107719838619232, 0.06759153306484222, -0.061198215931653976, 0.07852926850318909, -0.23127198219299316, -0.06050540506839752, 0.0674084722995758, -0.077309250831604, -0.08842731267213821, 0.19873492419719696, 0.21098625659942627, -0.07044760137796402, -0.2830883264541626, -0.2591876983642578, -0.272203654050827, 0.13500691950321198, 0.08156389743089676, -0.04372706264257431, 0.14196884632110596, 0.12786126136779785, 0.46177709102630615, 0.35713106393814087, -0.13192695379257202, -0.0028384982142597437, 0.002235542982816696, -0.17795462906360626, -0.198847234249115, 0.39232879877090454, -0.05223297327756882, 0.02331707440316677, -0.006609665229916573, 0.11893337219953537, 0.26213571429252625, -0.04000276327133179, -0.12214930355548859, -0.11386990547180176, -0.219917893409729, -0.15507423877716064, -0.23812894523143768, -0.42967408895492554, 0.08937041461467743, 0.3877531886100769, -0.06623771786689758, -0.03445810824632645, -0.03273114562034607, 0.12981419265270233, 0.0827353447675705, -0.10290774703025818, -0.1958099603652954, -0.02211548015475273, -0.03926917165517807, 0.05060025304555893, -0.04762864112854004, 0.05669563636183739, 0.0741889700293541, -0.3812807500362396, -0.13636556267738342, -0.1262415647506714, 0.2454383671283722, 0.5568917393684387, -0.14304772019386292, 0.027556899935007095, -0.11308953166007996, 0.3977316617965698, 0.0021735969930887222, -0.2609720826148987, 0.07306720316410065, 0.19695384800434113, 0.14264345169067383, 0.054851971566677094, 0.1342345029115677, 0.05805192515254021, 0.11226405203342438, -0.05390309914946556, 0.1508961021900177, 0.16339565813541412, -0.04381196200847626, 0.018881624564528465, -0.0973476991057396, -0.3792615532875061, -0.06166716665029526, -0.009793562814593315, -0.0957096666097641, -0.020846383646130562, -0.0633775070309639, 0.0004394669085741043, -0.09232236444950104, 0.2765485644340515, 0.12616682052612305, -0.10265699774026871, -0.12165408581495285, -0.16159330308437347, -0.20994329452514648, 0.2413976490497589, -0.22248190641403198, -0.12992995977401733, 0.22466576099395752, -0.13680920004844666, 0.005856918171048164, -0.12868748605251312, 0.15664586424827576, -0.029328329488635063, -0.1939375400543213, -0.22842302918434143, 0.062192730605602264, 0.13609394431114197, 0.06733923405408859, -0.03131133317947388, -0.06166096031665802, 0.047276441007852554, -0.12875519692897797, -0.01180039718747139, 0.1346169412136078, -0.22855964303016663, -0.24740305542945862, -0.15634390711784363, 0.12733767926692963, 0.03231415897607803, -0.2609838843345642, -0.13030683994293213, -0.10173682868480682, -0.10310124605894089, -0.18857869505882263, 0.16989992558956146, -0.05383436381816864, 0.1504763960838318, 0.204616516828537, -0.060398392379283905, 0.0644397884607315, -0.1057620644569397, -0.09505030512809753, -0.09970933198928833, -0.11514349281787872, -0.044848039746284485, -0.018133394420146942, 0.1716236174106598, -0.2865346074104309, -0.00866780523210764, 0.24207745492458344, -0.08086489140987396, 0.230350524187088, 0.11120612174272537, 0.035571686923503876, 0.2785220146179199, -0.10362812876701355, 0.12398523837327957, -0.0013332013040781021, -0.08077558875083923, 0.16515854001045227, -0.06355783343315125, -0.13530683517456055, -0.2906670570373535, 0.1687154322862625, 0.20056211948394775, -0.17112264037132263, -0.06406745314598083, -0.041730575263500214, 0.19199544191360474, 0.1091834008693695, -0.06165140122175217, -0.3096931576728821, 0.08830054104328156, -0.16767744719982147, 0.03689027950167656, -0.08508287370204926, -0.031044181436300278, 0.24074144661426544, 0.3006409704685211, 0.033206358551979065, 0.1036752462387085, -0.04278615862131119, 0.027333371341228485, -0.129982590675354, 0.032081715762615204, 0.11385784298181534, 0.152462437748909, 0.08247856795787811, -0.32258501648902893, -0.03972183167934418, 0.10723745822906494, -0.0000012470409274101257, 0.05861888453364372, 0.004236388020217419, 0.03654838353395462, -0.12679225206375122, 0.125071182847023, -0.1087905690073967, -0.2609758973121643, 0.2936699390411377, -0.22798994183540344, 0.04006041958928108, -0.006686887703835964, -0.13072089850902557, 0.2568120062351227, 0.06520889699459076, -0.2261994481086731, 0.1829969435930252, -0.22483107447624207, -0.1279698610305786, -0.058264873921871185, -0.034143418073654175, 0.0762665718793869, 0.004854601342231035, -0.2684229612350464, 0.02497038245201111, -0.003390249563381076, -0.222530797123909, -0.0008484437130391598, 0.0014072004705667496, -0.03922038525342941, -0.003121767658740282, 0.388104647397995, -0.11722919344902039, 0.24092964828014374, 0.044583432376384735, 0.11221189796924591, 0.20675253868103027, -0.170664444565773, -0.09823992103338242, 0.22964851558208466, -0.046997882425785065, -0.12990343570709229, -0.017113300040364265, -0.12980741262435913, -0.16129092872142792, -0.05790555477142334, -0.06378896534442902, -0.002718560863286257, -0.03881131112575531, 0.044052526354789734, 0.032440751791000366, 0.13024967908859253, -0.1456572711467743, -0.047648705542087555, 0.1478600949048996, 0.09080520272254944, 0.02928009256720543, -0.11505283415317535, 0.019816190004348755, -0.11772871017456055, 0.11922836303710938, 0.010016660206019878, 0.12064170092344284, -0.1217326819896698, -0.054258234798908234, -0.20468485355377197, -0.16463714838027954, 0.004499159287661314, 0.05652671307325363, -0.011705741286277771, 0.01797318086028099, 0.05314531549811363, 0.0064671714790165424, -0.08535239100456238, 0.34813767671585083, -0.05003839731216431, 0.12466524541378021, -0.04093814268708229, -0.015753716230392456, -0.040418390184640884, 0.17353025078773499, -0.09971699118614197, 0.13617375493049622 ]
فصل دوم آمادگی جسمانی و سلامت عمومی بخش اول . اجزای آمادگی جسمانی مرتبط با تندرستی هدف كلی شناخت مفاهیم و اجزای آمادگی جسمانی مرتبط با تندرستی هدف های رفتاری 1. آمادگی جسمانی را تعریف كنید . 2. اجزای آمادگی جسمانی مرتبط با تندرستی را بدانید 3. انعطاف پذیری را تعریف كرده و با انواع آن آشنا شوید 4. عوامل اثرگذار روی انعطاف بدنی و راههای افزایش آن را بدانید 5. با انواع تمرینات انعطاف پذیری )انفعالی و فعال( آشنا شوید و بتوانید این تمرینات را اجرا كنید. 6. قدرت عضلانی را تعریف كنید 7. انواع قدرت عضلانی را تعریف كنید 8. با اصول مقدماتی طرح تمرین با وزنه آشنا شوید 9. استقامت عضلانی را تعریف كرده و نقش آن را در آمادگی جسمانی بدانید 10. نقش تركیب بدنی را در آمادگی جسمانی بدانید آمادگی جسمانی یکی از نیازهای اساسی زندگی بشر است. منظور از آمادگی جسمانی توانایی انجام امور روزانه بدون احساس خستگی می باشد. آمادگی حالت مطلوبی است كه به
[ 0.16258104145526886, 0.039797671139240265, -0.008333979174494743, 0.09854473173618317, 0.004045040812343359, 0.15495193004608154, 0.16474147140979767, 0.11350029706954956, -0.29102233052253723, 0.0259355828166008, 0.10506372153759003, -0.14264893531799316, 0.011063305661082268, 0.06733717024326324, 0.18593379855155945, -0.1819937527179718, 0.10561658442020416, -0.003283265046775341, -0.1346508115530014, 0.16570372879505157, -0.047152698040008545, -0.11288546025753021, 0.18047836422920227, 0.015097449533641338, -0.17370080947875977, -0.040595877915620804, -0.18076899647712708, 0.03380507975816727, 0.08376765996217728, -0.12097150087356567, -0.05114235728979111, -0.011456634849309921, -0.05864633619785309, -0.02068324387073517, -0.056566573679447174, 0.1874431073665619, -0.11375492811203003, 0.032899826765060425, -0.20697323977947235, -0.0050584361888468266, -0.16850879788398743, -0.2880987823009491, 0.03435356914997101, -0.046893298625946045, 0.08323228359222412, 0.22103795409202576, 0.0340832844376564, -0.022155556827783585, -0.15537989139556885, -0.004058814607560635, -0.06952038407325745, -0.0604061521589756, -0.0016714255325496197, -0.12758485972881317, 0.1528567373752594, 0.22108256816864014, 0.14138782024383545, 0.015560256317257881, -0.2484407126903534, 0.03348383679986, 0.13901537656784058, 0.06565260887145996, 0.09964077919721603, 0.184408038854599, 0.1510465443134308, 0.007020764052867889, -0.0960221141576767, 0.20958775281906128, -0.06390844285488129, 0.03938900679349899, -0.04949682205915451, 0.17329497635364532, -0.06867828965187073, -0.16729263961315155, 0.1908864676952362, 0.019842904061079025, -0.11778510361909866, -0.000055710319429636, 0.066400907933712, -0.08300980925559998, 0.07820691168308258, -0.04965686798095703, -0.08640427887439728, 0.06395275890827179, 0.03379616141319275, 0.07079840451478958, -0.07774896919727325, -0.19599702954292297, -0.062453944236040115, 0.0826079323887825, -0.0043394980020821095, 0.1619788259267807, -0.056156888604164124, -0.05066385120153427, -0.03992658108472824, -0.0709935873746872, -0.20986810326576233, -0.06103820353746414, -0.0787646472454071, 0.15045174956321716, -0.11516692489385605, 0.15313038229942322, 0.035169512033462524, 0.3205946683883667, -0.001093435101211071, -0.1059582456946373, 0.030075974762439728, -0.16565673053264618, 0.04057716578245163, 0.1889401227235794, -0.006666984409093857, 0.12574858963489532, 0.050581399351358414, -0.060981202870607376, -0.009305845946073532, -0.09457793086767197, 0.05113398656249046, -0.029883578419685364, 0.10523830354213715, 0.1504894196987152, 0.10294000804424286, -0.25828421115875244, 0.22466877102851868, -0.1103508397936821, 0.106862373650074, -0.3129974603652954, 0.034582119435071945, -0.1604691743850708, -0.0603945292532444, -0.15418760478496552, 0.22471603751182556, 0.15437933802604675, -0.07920539379119873, -0.341968834400177, -0.03838055208325386, -0.23943300545215607, 0.21256260573863983, 0.0200739074498415, 0.05392078310251236, 0.34406232833862305, 0.07638880610466003, 0.2292480170726776, 0.2028319090604782, -0.19065643846988678, -0.05183319002389908, 0.19777387380599976, -0.05192185193300247, -0.1460915207862854, 0.25993359088897705, 0.15728646516799927, 0.041862983256578445, -0.09238126873970032, 0.10206875205039978, 0.127729594707489, 0.034578170627355576, -0.02702215313911438, -0.16939368844032288, -0.2521822452545166, -0.015387358143925667, -0.22985564172267914, -0.17079228162765503, -0.044476620852947235, 0.06405435502529144, -0.23277883231639862, -0.14081235229969025, -0.07652117311954498, -0.014464156702160835, -0.09213447570800781, 0.0914558470249176, -0.10534888505935669, 0.021138880401849747, 0.08977194130420685, 0.12818893790245056, 0.06117113679647446, 0.15364643931388855, -0.00917310081422329, -0.08096591383218765, -0.18173548579216003, -0.015032263472676277, 0.04710156470537186, 0.46626153588294983, -0.2971220016479492, -0.016808094456791878, -0.21352550387382507, 0.0675644725561142, -0.06694889068603516, -0.18687191605567932, -0.012288681231439114, 0.03786179795861244, 0.16693955659866333, -0.029887886717915535, -0.09620536863803864, -0.15053319931030273, 0.18743443489074707, -0.23169481754302979, -0.022186074405908585, 0.0680042952299118, 0.061512697488069534, -0.1538878232240677, -0.08956831693649292, -0.07914672791957855, 0.07330626994371414, 0.07508230209350586, 0.0780617818236351, -0.026848580688238144, -0.11932390928268433, -0.10710049420595169, -0.09712345898151398, 0.04709154739975929, -0.002619873732328415, -0.07061707973480225, 0.10581909120082855, -0.06788718700408936, -0.1255541443824768, 0.16667591035366058, -0.12346018850803375, 0.017230086028575897, 0.14981937408447266, -0.15656282007694244, 0.044442497193813324, -0.059238702058792114, 0.03238730505108833, 0.052911143749952316, -0.05135657638311386, -0.09819425642490387, 0.1573275327682495, -0.1055515930056572, -0.12231049686670303, 0.123780757188797, -0.018516667187213898, -0.0029784254729747772, -0.15105688571929932, 0.031910065561532974, 0.0902300477027893, 0.049274593591690063, -0.06083599478006363, -0.11884212493896484, 0.07658739387989044, -0.021192040294408798, -0.061076052486896515, -0.15591879189014435, -0.08819849789142609, -0.04492756351828575, 0.13453012704849243, 0.0715508908033371, -0.04335033893585205, -0.010820155963301659, -0.015177375636994839, 0.031630560755729675, 0.02972194366157055, 0.057443033903837204, -0.05480005964636803, 0.079307422041893, -0.101029172539711, 0.040027059614658356, 0.03587455302476883, 0.16080769896507263, -0.11578692495822906, 0.005024066660553217, 0.07526159286499023, -0.11847338080406189, 0.062357716262340546, 0.15752944350242615, 0.18869951367378235, 0.1196175366640091, 0.028552575036883354, -0.04485366493463516, -0.07653898000717163, -0.018685413524508476, 0.056698739528656006, 0.047105416655540466, -0.17654526233673096, -0.274857759475708, -0.008948026224970818, 0.18719075620174408, -0.2034500241279602, -0.19116619229316711, -0.08178763091564178, 0.30008846521377563, 0.021663669496774673, -0.03188151866197586, -0.18496400117874146, 0.02922465093433857, -0.21280920505523682, -0.10119595378637314, 0.015776358544826508, 0.055149395018815994, 0.2221987247467041, -0.029510779306292534, 0.02808190882205963, 0.01104652974754572, 0.011208150535821915, -0.05420495197176933, -0.1529102921485901, -0.13136571645736694, 0.14366093277931213, 0.17741750180721283, -0.02238541841506958, -0.18841619789600372, 0.09503550827503204, 0.07166285067796707, -0.07088635116815567, -0.004593639634549618, -0.02098892629146576, 0.035111356526613235, -0.2602085471153259, 0.026538614183664322, -0.09286246448755264, -0.14302575588226318, 0.2653903067111969, -0.14322888851165771, 0.1698407381772995, -0.003301489632576704, 0.02838565781712532, 0.11299647390842438, 0.0033227913081645966, -0.02221343107521534, 0.2133522480726242, -0.010197639465332031, -0.10546093434095383, -0.0409739688038826, 0.020625023171305656, 0.059283941984176636, -0.06279125064611435, -0.1331103891134262, 0.19404906034469604, -0.007206674665212631, -0.14086303114891052, 0.0022836499847471714, -0.001550877932459116, 0.06857790052890778, -0.06344197690486908, 0.26672011613845825, -0.06693872809410095, 0.1142401248216629, 0.05791856721043587, 0.048202142119407654, 0.22077727317810059, -0.06924505531787872, -0.09389528632164001, 0.3619793653488159, 0.01789446733891964, -0.1629062294960022, -0.15210258960723877, -0.0850028544664383, -0.04405449330806732, -0.054551370441913605, -0.10524545609951019, 0.005105834454298019, 0.1484483927488327, 0.059825360774993896, 0.12114298343658447, 0.003529623383656144, -0.18452024459838867, 0.0028655799105763435, 0.024138066917657852, 0.06191428750753403, -0.1164107620716095, -0.1381867527961731, 0.30612534284591675, -0.07416771352291107, 0.0761546641588211, 0.22034376859664917, 0.07136286795139313, 0.021357284858822823, -0.12058548629283905, -0.18576687574386597, -0.04455826058983803, 0.055278390645980835, -0.07958683371543884, -0.1499701738357544, -0.010743488557636738, 0.0784352570772171, 0.07213208079338074, -0.06376548111438751, 0.2831343412399292, -0.03718585893511772, 0.14478686451911926, -0.10744168609380722, -0.07722686976194382, 0.07978092133998871, 0.24916201829910278, -0.21263203024864197, 0.12360898405313492 ]
فصل سوم منابع انرژی . تغذیه در ورزش های مختلف بخش اول . تعریف انرژی و انواع آن هدف كلی شناخت منابع و روش های تولید انرژی در بدن هدفهای رفتاری 1. كاربردهای انرژی و نیرو را در رابطه با انجام فعالیت های بدنی بدانید . 2. روشهای تولید انرژی در بدن را بشناسید 3. نقش هر یک از روش های تولید انرژی را ورزش های مختلف بدانید انرژی به عنوان توانایی انجام كار تعریف شده است . واحد انرژی كیلوكالری است كه قادر است درجه حرارت یک كیلوگرم آب را در یک درجه سانتی گراد افزایش دهد انواع انرژی عبارت اند از: انرژی های مکانیکی، گرمایی، الکتریکی، هسته ای، شیمیایی و نورانی، انرژی شیمیایی و مکانیکی بیشتر در ورزش و تربیت بدنی مدنظر است كه در این مبحث توضیح داده می شود. در حین انجام هر یک از كارهای بدنی، نیازمندی های انرژیک ) نیرویی( ماهیچه ها لحظه به لحظه تغییر می كند از این رو، شناخت دقی
[ 0.0386180654168129, 0.1850368082523346, 0.028622735291719437, 0.20654937624931335, 0.02004200965166092, -0.09647585451602936, 0.2575250566005707, 0.014210689812898636, -0.10488742589950562, 0.04856427013874054, 0.10304701328277588, -0.3737531900405884, -0.019510015845298767, -0.15891243517398834, 0.2438419759273529, -0.00404119398444891, 0.07881452143192291, -0.019616851583123207, -0.047060877084732056, 0.007149380631744862, 0.34529122710227966, -0.141872376203537, 0.08894801884889603, -0.15051762759685516, -0.08083531260490417, -0.05914558470249176, -0.1712181270122528, 0.05897136032581329, 0.047056689858436584, -0.22779791057109833, 0.09426175057888031, -0.10247759521007538, 0.03771522641181946, 0.0030276975594460964, -0.06476210057735443, 0.1633223593235016, -0.03593071550130844, 0.0531967356801033, -0.20369671285152435, 0.0398225337266922, -0.031540513038635254, -0.340551495552063, 0.03158826380968094, -0.05903208628296852, -0.06360123306512833, 0.2575274407863617, 0.046475790441036224, -0.15679556131362915, -0.16484874486923218, -0.07715576142072678, 0.0082401717081666, -0.20772162079811096, -0.04107903316617012, -0.12341547012329102, 0.21797394752502441, 0.12428955733776093, 0.16098235547542572, -0.0878048688173294, -0.20573192834854126, -0.17000529170036316, 0.11087366938591003, 0.12240275740623474, 0.11922036856412888, 0.0739356130361557, 0.19048041105270386, -0.1671801209449768, -0.084103062748909, 0.3813839554786682, -0.04059576615691185, -0.027535557746887207, 0.15196830034255981, -0.01172228716313839, 0.024911601096391678, -0.3264312446117401, 0.044138602912425995, 0.055123716592788696, -0.08976905047893524, -0.028789259493350983, -0.0900643914937973, 0.029198188334703445, 0.08761647343635559, -0.23062029480934143, -0.049692243337631226, -0.022832633927464485, 0.10566563904285431, 0.12244705855846405, 0.11318562924861908, -0.23644545674324036, 0.09852476418018341, 0.21673667430877686, -0.20014658570289612, 0.09178683161735535, -0.06179958954453468, -0.012311355210840702, 0.0873338058590889, -0.09122683107852936, -0.3010988235473633, -0.1619614064693451, -0.03804399445652962, 0.2355838418006897, -0.12374559044837952, 0.14304447174072266, 0.06787993758916855, 0.24363720417022705, 0.22943362593650818, -0.26342326402664185, -0.1544850766658783, -0.04018399864435196, 0.0850716084241867, 0.1182028204202652, -0.05476301163434982, 0.26222318410873413, -0.11816063523292542, 0.05910862982273102, 0.004391874186694622, -0.01148552168160677, 0.02695194073021412, -0.02402569353580475, 0.19677557051181793, 0.1740345060825348, -0.004449596628546715, -0.11221511662006378, 0.13946110010147095, -0.01371078472584486, 0.015018007718026638, -0.15861395001411438, 0.08824630081653595, -0.10025336593389511, -0.09138765186071396, -0.21175846457481384, 0.15839339792728424, 0.05374980345368385, -0.09589669108390808, -0.062295082956552505, 0.009890800341963768, -0.1578342467546463, 0.15412302315235138, 0.07665207982063293, 0.07597151398658752, 0.6012859344482422, 0.18938641250133514, 0.35708776116371155, 0.20184767246246338, -0.26007595658302307, -0.12907665967941284, 0.22485710680484772, 0.10713641345500946, -0.1997441202402115, 0.05329716205596924, 0.07352140545845032, 0.06383584439754486, -0.1317218542098999, 0.028884798288345337, 0.1348780393600464, 0.03276187181472778, -0.15615972876548767, -0.2634817361831665, -0.26074475049972534, 0.1225837767124176, -0.0928444191813469, -0.13150610029697418, 0.09741722047328949, -0.1593271791934967, -0.07298514991998672, -0.029550347477197647, -0.03492586687207222, 0.08182782679796219, -0.02603820711374283, -0.07649113237857819, -0.19232913851737976, 0.19350333511829376, 0.16841590404510498, -0.13402411341667175, 0.07726667821407318, 0.05369134619832039, 0.03245503082871437, -0.31485414505004883, -0.14187681674957275, 0.0049576591700315475, 0.047363873571157455, 0.4133741557598114, -0.13955563306808472, 0.021555384621024132, -0.2649001479148865, 0.10887017846107483, -0.06656531989574432, -0.03932011127471924, -0.13360747694969177, -0.08930354565382004, 0.08445902913808823, 0.03998551517724991, -0.10785117745399475, -0.04747585207223892, 0.13810354471206665, -0.11845164746046066, -0.06160695105791092, 0.03717298060655594, 0.05473686754703522, -0.10399328172206879, -0.1913229078054428, 0.053223997354507446, -0.000007398426532745361, 0.09229754656553268, 0.22142000496387482, -0.05002891272306442, -0.09935350716114044, -0.16855734586715698, -0.013205045834183693, 0.10230863839387894, 0.07337276637554169, -0.05956700071692467, 0.011072966270148754, 0.012810684740543365, -0.03022764064371586, 0.09675061702728271, -0.2108631432056427, 0.0020509748719632626, 0.15074357390403748, -0.1357218325138092, 0.02967759221792221, 0.09591234475374222, 0.045572735369205475, -0.00017642416059970856, 0.010215098038315773, -0.10809895396232605, 0.16163703799247742, -0.1373535543680191, -0.07546910643577576, 0.1365101933479309, -0.13686807453632355, -0.18083371222019196, -0.13800691068172455, 0.08826735615730286, 0.029164694249629974, -0.2148992121219635, -0.0843672901391983, -0.09660214185714722, 0.13540200889110565, 0.0646701529622078, -0.09814399480819702, -0.012511039152741432, -0.16562895476818085, -0.0186320748180151, 0.04099719971418381, -0.10973350703716278, 0.23880250751972198, -0.09217970073223114, 0.09488534927368164, -0.07605334371328354, -0.0356883779168129, 0.22781862318515778, -0.051693469285964966, -0.032956089824438095, -0.16904041171073914, -0.21272273361682892, 0.05914168432354927, 0.29891037940979004, -0.17378634214401245, -0.09995763003826141, 0.11396137624979019, 0.08033770322799683, 0.11443081498146057, 0.08465297520160675, 0.11689350754022598, 0.18086138367652893, -0.05658264458179474, -0.027098681777715683, -0.045708440244197845, -0.1683858036994934, -0.03582831472158432, 0.013902696780860424, -0.03434358164668083, -0.2705855965614319, 0.05381176620721817, 0.15703237056732178, -0.3745719790458679, -0.13167637586593628, -0.1316591501235962, 0.1735878884792328, -0.12290096282958984, 0.06251116096973419, -0.1652582585811615, 0.02337229624390602, -0.11538650095462799, 0.1593981683254242, 0.03912239521741867, 0.17150312662124634, 0.23072709143161774, -0.14133161306381226, 0.06264770776033401, -0.05652666836977005, -0.00576024828478694, -0.025202320888638496, -0.06343346834182739, -0.07485900074243546, 0.28556883335113525, 0.20421063899993896, -0.04132993519306183, -0.20044149458408356, 0.11865348368883133, -0.019967667758464813, -0.06790690124034882, 0.09671738743782043, -0.0969640463590622, -0.1660928577184677, -0.16197296977043152, 0.07771137356758118, -0.10147751122713089, 0.09997662901878357, -0.026427479460835457, -0.14255490899085999, 0.15631602704524994, -0.06011475622653961, -0.023069443181157112, 0.0018858977127820253, -0.0531344935297966, -0.0538506880402565, 0.2709397077560425, -0.0899585634469986, -0.0932098776102066, 0.0994853675365448, 0.12772902846336365, 0.24793186783790588, -0.08460090309381485, -0.08126940578222275, 0.15559592843055725, 0.016317758709192276, -0.1119973435997963, 0.1095946729183197, -0.08547839522361755, 0.04387786239385605, -0.025530729442834854, 0.43324095010757446, -0.11672449111938477, -0.020321592688560486, 0.08820238709449768, 0.16094937920570374, 0.17638728022575378, -0.047482289373874664, 0.015099807642400265, 0.43156176805496216, 0.09369411319494247, -0.16283878684043884, 0.03140176087617874, 0.0856989324092865, -0.10295584797859192, 0.05390472710132599, -0.21636369824409485, 0.03534332290291786, 0.09059859812259674, 0.15710535645484924, -0.05876515060663223, 0.12157610058784485, -0.15653976798057556, 0.0745229721069336, 0.08284918963909149, 0.06810002028942108, -0.1360846608877182, -0.11042609810829163, 0.2283577173948288, -0.1862264722585678, 0.0156150683760643, 0.10282760858535767, -0.05304408073425293, -0.27111706137657166, -0.036235447973012924, -0.4276674687862396, 0.004821636714041233, 0.002410263754427433, 0.08448898047208786, -0.0481453463435173, 0.0018008546903729439, -0.007352316752076149, 0.033406149595975876, 0.11528045684099197, 0.24066436290740967, 0.059891603887081146, 0.15197819471359253, -0.04428640753030777, -0.13072359561920166, 0.07425815612077713, 0.013211195357143879, -0.14048948884010315, -0.04719553142786026 ]
مقابل وقایع اضطراری و هدایت مؤثر زندگی؛ نیاز دائمی دارد . بنابراین تربیت بدنی فرد تمرین كرده را در روند تکاملی كمک خواهد كرد، به طوری كه او به عنوان یک موجود سالم و شاد قابلیت بهتری برای انجام وظایف روزمره زندگی كسب خواهد كرد هدف های روانی تربیت بدنی ورزش به عنوان یکی از روش های درمان فشار روانی در سه دهه گذشته به شکل قابل ملاحظه ای مورد توجه قرار گرفته است. دستاوردهای پژوهشی نشان می دهند كه ورزش در كاهش اضطراب بالقوه مؤثر است . همچنین اجرای فعالیت های حركتی باعث راحتی عضلات می شود. علاوه بر نرمش و فعالیت های عمومی جسمانی، فعالیت كه تحت عنوان تمرینات ا رهایی از فشار و خوانده شده است . نقش مثبتی در كاهش انقباض های مداوم و غیر طبیعی عضلانی ناشی از ترس، هیجانات و مسائل عصبی- روانی دارد. در نتیجه اجرای این تمرینات تنش اضافی عضلات از بین می رود، رگها در حالت
[ 0.03165961802005768, 0.039836376905441284, -0.11578728258609772, 0.19769781827926636, -0.09592943638563156, 0.3101920485496521, 0.0965866819024086, -0.06610871851444244, -0.11971986293792725, 0.13839693367481232, 0.11591494828462601, 0.06006424501538277, -0.07752066850662231, 0.1497076153755188, 0.16533705592155457, 0.13884031772613525, 0.1795935481786728, -0.17615288496017456, -0.12759333848953247, 0.09318941831588745, -0.16497887670993805, -0.037430863827466965, 0.24426814913749695, 0.04481557011604309, -0.3352004885673523, -0.052859243005514145, -0.17148388922214508, -0.03772778809070587, -0.0023438616190105677, 0.046465881168842316, -0.05006036534905434, -0.15160712599754333, 0.0351312980055809, -0.13138005137443542, -0.16172589361667633, 0.20062005519866943, -0.23257586359977722, 0.23575887084007263, -0.12596994638442993, 0.07797230780124664, -0.10296933352947235, -0.06831689178943634, -0.06983499228954315, 0.06042477488517761, 0.15137982368469238, 0.1901659369468689, 0.01211431436240673, -0.07111719250679016, -0.024962877854704857, 0.02494099736213684, -0.20522549748420715, -0.1982073336839676, 0.12328368425369263, -0.30922064185142517, 0.27893418073654175, 0.14677874743938446, -0.024543197825551033, 0.15991704165935516, -0.32411742210388184, 0.18230122327804565, 0.1287909746170044, -0.0644930973649025, 0.06188531965017319, 0.023574959486722946, 0.07946766912937164, -0.24645602703094482, -0.11245699226856232, 0.13122481107711792, 0.15409085154533386, -0.005949073005467653, -0.04084082692861557, -0.049655575305223465, 0.027635062113404274, -0.018055325374007225, 0.23048631846904755, 0.06786054372787476, -0.00032085319980978966, -0.14110542833805084, 0.03977571427822113, -0.09857483953237534, 0.23184765875339508, -0.029484188184142113, 0.0153316929936409, -0.14535729587078094, 0.03339524194598198, 0.0914267972111702, -0.0693751871585846, -0.08226194232702255, -0.010137328878045082, 0.1272868812084198, 0.13129594922065735, 0.18925833702087402, -0.016312479972839355, -0.10358750075101852, 0.1192873865365982, 0.26717618107795715, -0.2807832360267639, 0.006115118972957134, -0.2167889028787613, -0.05805116891860962, -0.0605204701423645, 0.12522168457508087, -0.00010879896581172943, 0.14786934852600098, 0.007227011956274509, -0.02960563264787197, -0.18396885693073273, -0.19252030551433563, -0.07156319916248322, 0.22132991254329681, 0.10259847342967987, 0.048249900341033936, 0.0883903056383133, 0.038167983293533325, -0.05320560932159424, -0.004196954425424337, -0.1510511338710785, 0.007292922120541334, 0.2119109034538269, 0.24492080509662628, 0.0907960832118988, -0.35768383741378784, 0.26497575640678406, -0.16520261764526367, 0.2891789972782135, -0.12446549534797668, -0.15757310390472412, 0.006543010473251343, 0.18917816877365112, -0.054828863590955734, 0.3008292317390442, 0.17413727939128876, -0.09135574102401733, -0.09921121597290039, -0.1793370246887207, -0.3120158910751343, 0.19679883122444153, -0.026419388130307198, 0.029804958030581474, 0.2840489447116852, 0.17069928348064423, 0.30776774883270264, 0.2352474331855774, -0.16765393316745758, -0.3247079849243164, 0.12360888719558716, 0.056570082902908325, -0.04787176847457886, 0.273981511592865, -0.19428102672100067, -0.0628473311662674, -0.13190020620822906, 0.19726409018039703, 0.23607203364372253, 0.18306460976600647, -0.05520981550216675, -0.08098071068525314, -0.13150382041931152, -0.11107103526592255, -0.07460041344165802, -0.34627005457878113, 0.04643024504184723, 0.08979233354330063, -0.07642364501953125, -0.03429822251200676, -0.03898075968027115, 0.0795789510011673, -0.08783148974180222, 0.11731042712926865, 0.0011515698861330748, 0.10378780961036682, -0.07491810619831085, -0.007943231612443924, -0.040894895792007446, 0.11090990155935287, 0.03770829737186432, -0.2512691617012024, -0.16183169186115265, -0.006731477566063404, -0.01988675817847252, 0.4646877646446228, -0.3664119839668274, 0.0008395230397582054, -0.15979300439357758, 0.09933321177959442, 0.09398434311151505, -0.12279480695724487, 0.0423235222697258, 0.017415830865502357, 0.1098490059375763, -0.056641846895217896, 0.08850608766078949, 0.10559418797492981, 0.07606033980846405, -0.03235432505607605, 0.013618036173284054, 0.14642618596553802, -0.024087347090244293, -0.0846462994813919, 0.038376905024051666, -0.22300942242145538, -0.17183154821395874, 0.21431118249893188, -0.024439524859189987, 0.08959925174713135, -0.12413136661052704, -0.15108177065849304, -0.04138363152742386, 0.2557472586631775, -0.015208947472274303, -0.07948124408721924, 0.23766586184501648, 0.39634692668914795, -0.13506796956062317, -0.05201566964387894, -0.04464161396026611, -0.05152110010385513, 0.11742391437292099, 0.029292032122612, 0.016256997361779213, -0.1074405312538147, 0.20423102378845215, -0.15142357349395752, -0.08660004287958145, -0.21658006310462952, 0.08934535086154938, -0.03444080427289009, 0.15395402908325195, 0.02825228124856949, -0.04149489849805832, -0.18916311860084534, -0.019445547834038734, -0.14258220791816711, 0.1833363026380539, -0.09262838214635849, -0.20613378286361694, 0.011971361935138702, 0.2546267509460449, -0.08644454181194305, -0.09322686493396759, -0.2006169855594635, -0.08432987332344055, -0.08274048566818237, 0.013805355876684189, 0.03339827060699463, 0.22084614634513855, 0.0863315612077713, 0.0832471251487732, -0.0017160242423415184, 0.07772555202245712, -0.20352281630039215, -0.08359821140766144, -0.005089458078145981, -0.21721261739730835, -0.06147089973092079, 0.14432315528392792, -0.06933625787496567, -0.08609970659017563, 0.03517405688762665, 0.17950625717639923, -0.09174470603466034, 0.046104177832603455, 0.1278032511472702, 0.23189160227775574, 0.10353557765483856, 0.01400063931941986, -0.18628159165382385, -0.1169201135635376, 0.12561409175395966, 0.30606040358543396, -0.07225388288497925, -0.02908679097890854, -0.24239251017570496, 0.1082192063331604, 0.2134174108505249, -0.1785936951637268, -0.2467394769191742, -0.12488728016614914, 0.2500551640987396, -0.11431322991847992, -0.08930794894695282, -0.3395293951034546, -0.08532248437404633, -0.21793963015079498, -0.020019354298710823, -0.06377554684877396, 0.17767736315727234, 0.1910044550895691, 0.03881823271512985, -0.010007240809500217, 0.01620618626475334, 0.19164785742759705, -0.2015070915222168, -0.0813760757446289, 0.0018852176144719124, 0.08725465834140778, -0.011653486639261246, -0.03676003962755203, -0.11179398000240326, 0.11318522691726685, 0.14643003046512604, -0.19389420747756958, 0.14962628483772278, 0.10545587539672852, -0.12862460315227509, -0.17046788334846497, 0.21502768993377686, -0.15451432764530182, -0.1750538945198059, 0.10187745839357376, -0.2961083948612213, 0.004603535868227482, -0.11153344810009003, 0.12170484662055969, 0.06516355276107788, -0.15650171041488647, -0.2927519679069519, 0.2425600290298462, -0.2280079871416092, -0.052220553159713745, 0.10936252772808075, 0.09460185468196869, 0.10732468962669373, -0.03286381810903549, -0.22410061955451965, 0.043282847851514816, 0.15436173975467682, -0.23697412014007568, -0.10925720632076263, -0.006464282050728798, -0.03405056893825531, 0.13234098255634308, 0.3419643044471741, 0.15541225671768188, 0.12893345952033997, 0.06613905727863312, 0.07404537498950958, 0.2107076644897461, -0.1128428727388382, -0.09522850066423416, 0.33428508043289185, 0.12350286543369293, -0.030560556799173355, 0.027272958308458328, -0.06552371382713318, -0.0924677699804306, -0.11314195394515991, -0.040394995361566544, -0.22724509239196777, -0.0045464783906936646, 0.1305166482925415, -0.049113739281892776, -0.019947286695241928, -0.23250499367713928, -0.010150597430765629, -0.12823355197906494, 0.007093234919011593, -0.02210170216858387, -0.21427270770072937, -0.07888372242450714, -0.11890433728694916, 0.16480416059494019, 0.03840193152427673, 0.2059774398803711, 0.013152052648365498, -0.12421053647994995, -0.18598724901676178, -0.2333703339099884, -0.09878124296665192, -0.04139015078544617, 0.028846561908721924, 0.16473957896232605, -0.03448941558599472, -0.1894373893737793, 0.07673824578523636, 0.2172439992427826, 0.005827820394188166, 0.2001349925994873, -0.21609115600585938, 0.07136313617229462, -0.013482119888067245, 0.16084498167037964, 0.11076045036315918, 0.027607008814811707 ]
اء مقدار معین عضله و سایر بافت ها اندازه مشخصی استخوان وجود دارد . بنابراین وزن مطلوب وزنی است كه در آن وزن چربی در حداقل باشد . از طریق انجام فعالیت های بدنی به ویژه وزنه برداری و تمرین با وزنه، وزن مطلوب با افزایش توده عضلانی تغییر می كند. در این شرایط حتی اگر وزن فرد از حد معمول بالاتر باشد اما فرد چاق به نظر نمی رسد. زیرا اضافه وزن نشانه تجمع توده چربی است، وزن بدون چربی را وزن خالص و وزن با چربی را وزن كل می نامند بنابراین آنچه در كاهش وزن باید مورد توجه باشد كاهش توده چربی اضافی بدن است و افزایش وزن چنانچه مربوط به وزن خالص باشد نه تنها جای نگرانی نیست بلکه یک مزیت است. تعدادی از محققین و عدم تحركه را مهم تر از دریافت انرژی دانسته و تنبلی و بی توجهی به فعالیت های جسمانی را ویژگی اولیه افراد چاق می دانند. به ازای هر ۹/۳ كالری انرژی اضافی كه وارد بدن می ش
[ 0.042196840047836304, 0.06311634182929993, 0.01959577202796936, 0.14155207574367523, -0.03378254547715187, -0.05090867727994919, 0.17918018996715546, 0.05926908180117607, -0.007829122245311737, -0.044243793934583664, 0.10224644839763641, -0.0362042635679245, -0.11464529484510422, -0.07420928031206131, 0.16164205968379974, -0.17152860760688782, 0.2587646245956421, 0.07840537279844284, -0.24107623100280762, -0.037245023995637894, 0.05539964139461517, -0.0980164110660553, 0.20725299417972565, 0.09526392817497253, -0.07889385521411896, -0.1767302006483078, -0.1516495943069458, 0.03885100036859512, -0.10158469527959824, 0.007842745631933212, 0.13548848032951355, -0.03864818066358566, 0.1378379613161087, -0.23132021725177765, -0.050213202834129333, 0.24784865975379944, 0.007309919688850641, 0.11701236665248871, -0.2558768689632416, 0.044037867337465286, -0.18026268482208252, -0.029842019081115723, 0.01921125128865242, 0.060863740742206573, 0.0985439196228981, 0.22155717015266418, 0.03052355907857418, 0.12558837234973907, -0.30060383677482605, 0.052201516926288605, 0.23221300542354584, -0.1676337867975235, -0.05104847624897957, 0.06633923947811127, 0.11017730832099915, 0.25342661142349243, 0.20225530862808228, -0.1311342716217041, -0.19538044929504395, 0.1373400092124939, 0.11552038788795471, 0.17958863079547882, 0.17494551837444305, -0.0113206272944808, 0.28110313415527344, -0.12579387426376343, -0.07378341257572174, 0.006289410404860973, -0.17397566139698029, 0.1077517718076706, 0.16010084748268127, -0.08458560705184937, 0.06357480585575104, -0.08898080885410309, 0.22561363875865936, -0.09970222413539886, -0.04845527559518814, -0.10696220397949219, 0.19305306673049927, 0.09934908896684647, -0.06609627604484558, -0.08860684931278229, -0.0650436282157898, -0.012374741956591606, 0.0289711095392704, -0.0651458129286766, -0.05268212407827377, -0.06731246411800385, -0.09639380872249603, 0.08371369540691376, -0.08452195674180984, 0.13240335881710052, 0.03548242524266243, 0.23925505578517914, -0.07949796319007874, 0.16620099544525146, -0.2280593067407608, -0.057858504354953766, -0.19756561517715454, 0.12805068492889404, 0.060168903321027756, 0.09797850251197815, 0.10644787549972534, 0.19253283739089966, 0.10412143170833588, -0.3265842795372009, -0.05166132003068924, 0.15104733407497406, 0.00019899290055036545, 0.18667078018188477, 0.09061912447214127, 0.28136712312698364, 0.0359431654214859, 0.4044181704521179, -0.24770323932170868, -0.04533296450972557, 0.05400657653808594, 0.02959093078970909, -0.08127333223819733, 0.10595373809337616, -0.0448639877140522, -0.15906304121017456, -0.16949650645256042, -0.14876273274421692, 0.04265695810317993, -0.16241729259490967, -0.3574017286300659, -0.04889451339840889, 0.05550695210695267, -0.30897030234336853, 0.19726639986038208, 0.022813016548752785, -0.011046800762414932, -0.1289186030626297, -0.14270684123039246, -0.13877783715724945, 0.0023487862199544907, 0.03309738636016846, 0.05519255995750427, 0.08012343943119049, 0.2711029648780823, 0.2846037745475769, -0.013275152072310448, -0.052716948091983795, -0.1206810474395752, 0.365612268447876, 0.07373198866844177, -0.0847562626004219, -0.0006556576117873192, -0.10550801455974579, -0.015947964042425156, -0.06227798014879227, -0.012977434322237968, -0.0385204516351223, -0.14568549394607544, -0.17567281424999237, -0.21528032422065735, -0.1216229498386383, -0.07518603652715683, 0.007246789522469044, -0.11172781884670258, -0.07731285691261292, -0.20125427842140198, -0.378579318523407, 0.20801517367362976, -0.011610830202698708, -0.012178977951407433, 0.06816160678863525, 0.2615084946155548, -0.05586427450180054, 0.1578550934791565, -0.011653142981231213, 0.003841562196612358, 0.1378372609615326, 0.17726285755634308, 0.12174183130264282, -0.29702627658843994, -0.11255994439125061, 0.20487290620803833, -0.09286660701036453, 0.28199535608291626, -0.05229547992348671, -0.022024011239409447, -0.11705217510461807, -0.13264217972755432, 0.018988782539963722, -0.004932593088597059, -0.0999862402677536, -0.0746651440858841, 0.1419132947921753, 0.13225795328617096, 0.14968711137771606, 0.008258065208792686, -0.11243253946304321, -0.08906280249357224, -0.10176509618759155, -0.13196209073066711, 0.11475248634815216, -0.009372822940349579, -0.0870918557047844, -0.07677284628152847, 0.22798745334148407, 0.08540678024291992, -0.09690726548433304, -0.1228267103433609, -0.09930877387523651, 0.028925426304340363, 0.03379867598414421, 0.1898641288280487, 0.11434232443571091, 0.028400152921676636, 0.016475195065140724, -0.20416545867919922, 0.12670421600341797, -0.13604170083999634, -0.18088550865650177, 0.17459134757518768, 0.09234526008367538, -0.19838014245033264, -0.058552347123622894, -0.22498208284378052, -0.22191447019577026, -0.07026949524879456, -0.0850716382265091, -0.19036409258842468, 0.03675646707415581, 0.11847634613513947, 0.013131597079336643, 0.25000476837158203, -0.00895053893327713, -0.006843945011496544, -0.2062026858329773, 0.025221869349479675, 0.08907724916934967, 0.04068858176469803, -0.2441609501838684, -0.3525094985961914, -0.021239615976810455, 0.1845751404762268, 0.07282640039920807, -0.11938468366861343, -0.17851752042770386, -0.1263226717710495, 0.006289077457040548, 0.10880693793296814, 0.040126800537109375, -0.0658617690205574, 0.31667008996009827, -0.11547386646270752, -0.021037112921476364, -0.15594717860221863, 0.17958486080169678, 0.039471663534641266, -0.12544456124305725, 0.01219477690756321, 0.010963741689920425, 0.05237174034118652, 0.06508169323205948, -0.015198924578726292, -0.037216924130916595, -0.17715215682983398, 0.14753317832946777, 0.043678805232048035, 0.14551161229610443, -0.002141372300684452, -0.2318018525838852, 0.07276000082492828, -0.187916561961174, 0.06297142058610916, -0.17375946044921875, 0.09726075828075409, -0.19935613870620728, -0.03655742108821869, -0.11397816240787506, 0.03368734195828438, -0.17442382872104645, 0.1289985477924347, 0.07538869231939316, -0.04426491633057594, 0.047181110829114914, 0.027390256524086, -0.11522017419338226, -0.012973708100616932, -0.03276080638170242, -0.011302314698696136, -0.08305435627698898, 0.12727266550064087, 0.2355978637933731, 0.08873831480741501, 0.05173199623823166, 0.12541534006595612, -0.21643990278244019, -0.0023740893229842186, 0.1114579439163208, -0.03570045530796051, 0.01900751143693924, 0.1869731843471527, 0.07004530727863312, 0.006164109334349632, 0.0845639780163765, 0.11374024301767349, 0.06238172948360443, 0.11261047422885895, -0.006399901583790779, -0.04865187406539917, -0.14585503935813904, 0.11350029706954956, -0.023944318294525146, 0.13733193278312683, -0.026288585737347603, -0.3572675585746765, 0.1394640952348709, -0.021658994257450104, 0.2012385129928589, -0.010921455919742584, -0.010784965939819813, -0.12291103601455688, -0.11071138083934784, 0.12560755014419556, -0.10867196321487427, 0.11956614255905151, 0.012849719263613224, 0.16190142929553986, 0.013356095179915428, -0.307231068611145, 0.056600794196128845, 0.3792344927787781, -0.02610415779054165, -0.010767204686999321, 0.022687163203954697, -0.11899164319038391, 0.045042574405670166, 0.20627370476722717, 0.03362186998128891, -0.058545537292957306, 0.056321240961551666, -0.05543465167284012, 0.08408427983522415, -0.14143963158130646, 0.04773663356900215, -0.04054179787635803, 0.07804229110479355, -0.16738486289978027, -0.010730624198913574, 0.05268559604883194, -0.16131806373596191, 0.05932362377643585, -0.02757103368639946, -0.03405914083123207, -0.11008353531360626, 0.10311995446681976, -0.04914426803588867, -0.022364400327205658, -0.0906030684709549, 0.24274592101573944, -0.13143830001354218, -0.01549135334789753, -0.05343833193182945, 0.012896634638309479, 0.07507418096065521, -0.00360862840898335, -0.052182503044605255, 0.08160635828971863, 0.11745114624500275, 0.04687875136733055, -0.04786820709705353, -0.22729721665382385, 0.023615431040525436, 0.04996059462428093, 0.12339228391647339, 0.11008074879646301, 0.1473662406206131, -0.22575193643569946, 0.04031578451395035, -0.15088948607444763, 0.02021123468875885, 0.02213180996477604, 0.15615324676036835, -0.06264066696166992, 0.010666840709745884, 0.2619244456291199, -0.21679189801216125, 0.0346188098192215, -0.04465845972299576 ]
آنچه تاكنون از نظر گذشت در رابطه با كنترل وزن و راههای جلوگیری از افزایش وزن بود. بی تردید برخی افراد بر حسب موفقیت های شغلی یا تمایلات شخصی نیاز به وزن بیشتری دارند. البته در اینجا منظور از اضافه وزن، حجم وزن عضلانی است. شما قبلا آموخته اید كه هر قدر حجم عضلات بدن بیشتر باشد نیروی بدنی نیز افزایش می یابد. این موضوع در بین اكثر ورزشکاران، خصوصا كسانی كه در برنامه های بدنسازی و كار با وزنه فعالیت می كنند مورد توجه است . در این مورد به ورزشکارانی كه تمایل دارند حجم عضلات خود را افزایش دهند توصیه می شود كه همزمان با تمرینات ویژه، بیشتر از نیاز روزانه مواد پروتئینی مصرف كنند . البته این مقدار نباید بیش از دو گرم به ازای هر كیلوگرم وزن بدن در شبانه روز باشد، مصرف بیش از این مقدار نه تنها برای بدن مفید نیست بلکه در صورتی كه به طور مداوم باشد، اختلالاتی در عملکرد سیست
[ 0.1384480595588684, 0.014560355804860592, -0.009217193350195885, 0.1746627688407898, 0.02431553229689598, -0.009664075449109077, 0.08994238078594208, 0.10453523695468903, 0.10437709093093872, 0.06574825942516327, -0.021429289132356644, 0.022367969155311584, -0.09830722212791443, -0.10942863672971725, 0.30398690700531006, -0.18324634432792664, 0.3147073984146118, -0.046701621264219284, -0.3537369668483734, -0.037250518798828125, -0.17829841375350952, -0.15779036283493042, 0.28916117548942566, -0.009771730750799179, 0.0032885177060961723, -0.3534316420555115, -0.1525697112083435, 0.02026073820888996, -0.15673840045928955, -0.08934061974287033, -0.1265699863433838, -0.10880278050899506, 0.22212524712085724, -0.31394821405410767, -0.12213747203350067, 0.303335040807724, -0.0058795008808374405, 0.15683741867542267, -0.3428973853588104, 0.054434992372989655, -0.13168442249298096, -0.20871372520923615, 0.03717189282178879, 0.2025708109140396, 0.04462945833802223, 0.2958545386791229, 0.14257997274398804, 0.19119924306869507, -0.2602289915084839, 0.10476577281951904, 0.1674984097480774, -0.22488544881343842, 0.027725322172045708, -0.06588847935199738, 0.15846341848373413, 0.13833212852478027, 0.018897857517004013, -0.010286342352628708, -0.23941853642463684, 0.29931437969207764, 0.0679963007569313, 0.24689865112304688, 0.2453087419271469, -0.0028245963621884584, 0.18921801447868347, -0.2511131763458252, -0.11503389477729797, 0.17643515765666962, -0.18481341004371643, 0.19562223553657532, 0.26163622736930847, -0.14196990430355072, -0.04917236417531967, -0.05763862282037735, 0.2121444046497345, -0.08400599658489227, -0.1132354736328125, -0.06815200299024582, 0.2585400342941284, 0.03253042697906494, -0.016772128641605377, -0.051613613963127136, -0.19668015837669373, -0.11274921894073486, 0.03501199930906296, 0.006789434235543013, -0.12217293679714203, -0.09971030056476593, -0.009737626649439335, 0.15633602440357208, 0.00400680024176836, 0.2189808487892151, 0.06722795963287354, 0.15586817264556885, -0.04903051629662514, 0.17733131349086761, -0.3703688085079193, 0.003722586203366518, -0.17843236029148102, -0.06871014833450317, -0.06865495443344116, 0.1604984700679779, 0.04977491497993469, 0.191300630569458, 0.09061358124017715, -0.3998149037361145, -0.15909545123577118, 0.2221069037914276, -0.0007208231836557388, 0.27101975679397583, 0.1898917555809021, 0.31229114532470703, -0.14025726914405823, 0.3333314061164856, -0.053917866200208664, 0.015907149761915207, -0.05651352182030678, -0.06205417960882187, -0.007452997379004955, 0.14933228492736816, -0.1322677582502365, -0.24007883667945862, -0.1112174242734909, -0.20530277490615845, 0.03587112948298454, -0.11755445599555969, -0.36212748289108276, -0.07588877528905869, 0.06157350167632103, -0.20216616988182068, 0.2802618741989136, 0.26720738410949707, -0.10747264325618744, -0.1542181819677353, -0.17630457878112793, -0.23936152458190918, 0.14059588313102722, -0.13510176539421082, -0.07016870379447937, 0.33894628286361694, 0.33181747794151306, 0.40636759996414185, 0.2423359453678131, -0.11562667787075043, -0.26023152470588684, 0.3675110936164856, -0.02818615734577179, -0.06349751353263855, 0.16189131140708923, -0.09692622721195221, 0.05674276500940323, 0.014196736738085747, 0.05382951721549034, -0.048919618129730225, -0.07372371852397919, -0.10080931335687637, -0.167317196726799, -0.11115483939647675, -0.01557680033147335, -0.11064302176237106, -0.1561707705259323, 0.011061454191803932, -0.25377529859542847, -0.28653404116630554, 0.19664406776428223, -0.07144297659397125, 0.09089915454387665, 0.08506268262863159, 0.30299121141433716, -0.1933859884738922, 0.09635855257511139, 0.10091987997293472, -0.22969543933868408, 0.09004832804203033, 0.27712029218673706, 0.015230808407068253, -0.36963212490081787, -0.1492953598499298, 0.21498945355415344, -0.038092926144599915, 0.4186471402645111, -0.13380694389343262, 0.07160279154777527, -0.08820221573114395, -0.052393052726984024, -0.08094848692417145, -0.13059309124946594, -0.12249312549829483, -0.06427575647830963, 0.32283902168273926, 0.23167909681797028, 0.2787567675113678, -0.038830943405628204, 0.05495018512010574, 0.019787291064858437, 0.06944537162780762, -0.04655945301055908, 0.0776497945189476, -0.13163870573043823, -0.11362957954406738, -0.2712409496307373, 0.13714076578617096, 0.21949315071105957, -0.04178788512945175, -0.0589136965572834, -0.04878201708197594, 0.034900546073913574, 0.03090905211865902, 0.2119576334953308, 0.1569955199956894, -0.042911775410175323, 0.08877572417259216, -0.06513962149620056, 0.09738484025001526, -0.1259126216173172, -0.12263138592243195, 0.21302542090415955, 0.20845219492912292, -0.1899132877588272, -0.11965233087539673, -0.3358346223831177, 0.01645788922905922, -0.1761920154094696, 0.013328990899026394, -0.3354490101337433, 0.011422647163271904, 0.37096530199050903, 0.10392339527606964, 0.319017618894577, -0.06007682532072067, 0.09546729922294617, -0.23684284090995789, 0.021317319944500923, -0.00900509674102068, -0.02246413752436638, -0.27521246671676636, -0.35838425159454346, 0.019658727571368217, 0.09339344501495361, -0.06303896754980087, -0.1910960078239441, -0.17662790417671204, -0.14548641443252563, -0.12384118139743805, 0.16353729367256165, -0.027998164296150208, 0.13413283228874207, 0.06607712060213089, -0.17933833599090576, -0.053912583738565445, -0.14759843051433563, -0.015572899952530861, 0.09317423403263092, -0.10987720638513565, -0.045067284256219864, 0.06171019375324249, 0.04244135320186615, 0.05041682720184326, -0.0030699032358825207, 0.09898228943347931, -0.15148097276687622, 0.23754267394542694, 0.16584861278533936, 0.07630480080842972, -0.02512064203619957, -0.28775927424430847, 0.011206308379769325, -0.2554067373275757, -0.018472615629434586, 0.008275426924228668, 0.15507766604423523, -0.19213208556175232, -0.17111490666866302, -0.03745117783546448, 0.22620218992233276, -0.20046007633209229, -0.12902362644672394, 0.025814060121774673, -0.09565810859203339, -0.06911854445934296, 0.04304890334606171, -0.07407966256141663, 0.09591275453567505, 0.0066106878221035, -0.11603550612926483, -0.039082370698451996, 0.10083766281604767, 0.23481035232543945, 0.013088609091937542, 0.057452492415905, 0.24206805229187012, -0.14401715993881226, -0.07846541702747345, 0.002560702385380864, -0.0007367306388914585, -0.005703040398657322, 0.21201053261756897, 0.17273353040218353, -0.04823288694024086, 0.13739244639873505, 0.176487997174263, -0.023176876828074455, 0.1426076889038086, -0.03271060064435005, -0.1279110312461853, -0.13430213928222656, 0.17043039202690125, -0.04861978441476822, 0.11760766059160233, 0.12956973910331726, -0.24940477311611176, 0.16871440410614014, -0.048717282712459564, 0.2308366596698761, -0.008450469002127647, -0.08459220826625824, -0.1571611762046814, -0.0014958130195736885, 0.04397156089544296, 0.02134649083018303, 0.1539299488067627, 0.1782275289297104, 0.19688880443572998, -0.02716938778758049, -0.25375601649284363, 0.12850208580493927, 0.22874462604522705, 0.07087257504463196, -0.022290635854005814, -0.042451437562704086, -0.05066905915737152, 0.03528360277414322, 0.3943694531917572, 0.06321920454502106, 0.1373004913330078, -0.028562020510435104, -0.1154823899269104, 0.09762401133775711, -0.06557250022888184, -0.047321438789367676, 0.08240487426519394, 0.07428376376628876, -0.05678050220012665, 0.01130687352269888, -0.014627302065491676, -0.23359031975269318, -0.31353601813316345, -0.03324165567755699, -0.29018110036849976, -0.14985541999340057, 0.04008913412690163, -0.055913135409355164, -0.0579853430390358, -0.23877298831939697, 0.3205554485321045, -0.03822164610028267, -0.09855477511882782, -0.106353260576725, -0.03610663115978241, 0.02009962499141693, -0.12023159861564636, -0.03937046602368355, 0.1251053512096405, 0.16668270528316498, 0.12503017485141754, -0.1254066377878189, -0.4417265057563782, 0.036536961793899536, -0.04231850057840347, 0.06498773396015167, 0.12418027222156525, 0.12716679275035858, -0.17128722369670868, -0.05825086683034897, -0.13637270033359528, 0.12123142182826996, -0.14358806610107422, 0.14286231994628906, -0.07267729938030243, 0.01705196686089039, 0.2138812392950058, -0.11372888088226318, 0.005860906094312668, -0.03699653595685959 ]
اندازه حركت كنترل شده، سبب افزایش میزان انعطاف پذیری می شود، بدون اینکه كاهش قدرت عضلات شود ولی سرعت و اندازه حركت كنترل نشده می تواند عضلات را دچار كشیدگی بیش از اندازه كند. هنگامی كه كشی پاره می شود، می توان به راحتی كش دیگری تهیه كرد، ولی زمانی كه عضله آسیب ببیند تا زمان بهبودی جایگزینی برای آن با مشکلات زیادی همراه است . بنابراین، به منظور جلوگیری از آسیب دیدن، به آرامی نرمش كرده و حركات خود را كنترل كنید ۳- تکرار هر تمرین قبل از شروع تمرین بعدی هنگامی كه یک تمرین با نرمش را انجام می دهید، مانند این است كه انگشتان پا را بدون اطلاع از درجه حرارت آب، درون آب بگذارید، ابتدا آب را با احتیاط آزمایش می كنید. مرحله اول كه نرمش می كنید، در حقیقت توانایی خود را برای انجام تمرین بدون تحمل درد تجربه می كنید و هنگامی كه محدوده حركتی عضلات را مورد سنجش قرار دادید، قادر خ
[ 0.030178014189004898, -0.005105902440845966, 0.01588301919400692, 0.005187193397432566, 0.025711525231599808, 0.14879915118217468, -0.08927196264266968, 0.12323799729347229, -0.11172401905059814, -0.02552049234509468, 0.039053961634635925, 0.3114878535270691, 0.16028480231761932, 0.25107908248901367, 0.1332617849111557, -0.14157654345035553, 0.11792179942131042, 0.10238665342330933, -0.31079789996147156, 0.07992426306009293, -0.24048995971679688, -0.12137923389673233, 0.2616916596889496, 0.07314769923686981, -0.16133923828601837, -0.05605898052453995, -0.07868887484073639, 0.03511771187186241, 0.0006397352553904057, -0.17618532478809357, -0.21270886063575745, -0.10243985801935196, -0.06779198348522186, -0.15910620987415314, -0.05327634513378143, 0.2243649959564209, -0.28736400604248047, 0.16576068103313446, -0.19499260187149048, 0.14235180616378784, -0.2196400761604309, 0.07685808092355728, -0.03250831365585327, 0.07568637281656265, 0.3784877061843872, 0.30278900265693665, 0.10971596091985703, 0.0349944531917572, -0.2118454873561859, -0.05461723729968071, 0.09320929646492004, -0.0669638141989708, 0.14875659346580505, -0.22844365239143372, 0.27108272910118103, 0.16720503568649292, 0.06351051479578018, 0.11554878950119019, -0.1709297150373459, 0.13751506805419922, 0.11045708507299423, 0.11698144674301147, 0.07246647775173187, 0.005145307630300522, 0.15453290939331055, -0.16721045970916748, 0.11497647315263748, 0.15722736716270447, 0.01571710780262947, 0.4622824490070343, 0.07616524398326874, -0.07029013335704803, -0.18802690505981445, -0.13716381788253784, 0.22163718938827515, -0.020934171974658966, -0.14455139636993408, 0.007418581750243902, 0.20208781957626343, 0.04486602544784546, -0.04039192944765091, -0.10975758731365204, -0.12114367634057999, -0.12155695259571075, -0.11069805920124054, -0.049954406917095184, -0.007947893813252449, -0.05127238482236862, -0.10024747252464294, 0.06004419922828674, 0.2042333334684372, 0.2452552318572998, -0.03967195376753807, 0.1660262942314148, -0.025718703866004944, 0.22187519073486328, -0.14357289671897888, 0.04722152277827263, -0.21881258487701416, -0.019882475957274437, -0.17050530016422272, 0.029499392956495285, -0.06605851650238037, 0.3975166380405426, -0.007198452018201351, -0.09781548380851746, 0.010245628654956818, -0.0007799370214343071, -0.13782820105552673, 0.2925911247730255, 0.3135836720466614, 0.2632019519805908, -0.019374942407011986, 0.2773855924606323, -0.09394499659538269, 0.028120407834649086, -0.14466872811317444, 0.021908823400735855, -0.10893568396568298, 0.1989341825246811, -0.15296515822410583, -0.2887498736381531, -0.016692161560058594, -0.1588871330022812, 0.17659327387809753, -0.20891524851322174, -0.21445024013519287, -0.032346341758966446, 0.10753211379051208, -0.33031800389289856, 0.056684695184230804, 0.09911514073610306, -0.13906845450401306, -0.3881179988384247, -0.10866601765155792, -0.03934720531105995, 0.036048680543899536, -0.04976055026054382, -0.040983304381370544, 0.09633562713861465, 0.062478698790073395, 0.04053940623998642, 0.3051072955131531, -0.09389835596084595, 0.01990383490920067, 0.12905222177505493, -0.14221946895122528, -0.0582648441195488, 0.2329331785440445, -0.15289020538330078, -0.005584402475506067, -0.08429545164108276, 0.16378527879714966, -0.020649731159210205, -0.025329701602458954, -0.1770375370979309, -0.10768086463212967, -0.14896680414676666, -0.19787639379501343, -0.06552033126354218, -0.24298915266990662, 0.07606236636638641, -0.05609295517206192, -0.1783747673034668, 0.12088735401630402, 0.0794384628534317, 0.11575779318809509, -0.014072631485760212, 0.1443370282649994, -0.16157308220863342, -0.054700031876564026, 0.008389318361878395, 0.06333382427692413, -0.10085762292146683, 0.29023098945617676, -0.015357961878180504, -0.41369253396987915, -0.309059202671051, 0.06936410814523697, 0.1765444576740265, 0.4703887403011322, -0.049336452037096024, -0.02139558270573616, -0.05778105556964874, 0.17085424065589905, -0.01911698281764984, -0.17417508363723755, 0.033898573368787766, 0.04175076261162758, 0.0661383643746376, 0.07006201148033142, -0.0008674901910126209, 0.09532442688941956, 0.08529860526323318, -0.19420810043811798, 0.06443093717098236, 0.05471143499016762, 0.04513251781463623, -0.32514458894729614, -0.07913617044687271, -0.25608956813812256, 0.037770405411720276, 0.13416069746017456, -0.06922183185815811, -0.012788733467459679, 0.021416839212179184, -0.12709687650203705, -0.1915566325187683, 0.03884609788656235, 0.15065577626228333, -0.19819247722625732, 0.0933886468410492, 0.08686760067939758, -0.1243610829114914, 0.07602256536483765, -0.1203879565000534, 0.07740932703018188, 0.1900666058063507, -0.11660686135292053, -0.009430613368749619, -0.07987336814403534, 0.038572877645492554, 0.15975245833396912, -0.13548345863819122, -0.11616641283035278, 0.0007989902514964342, 0.12125343829393387, 0.2649127244949341, 0.11664019525051117, -0.007675659842789173, -0.07026442140340805, 0.10323210805654526, -0.32417672872543335, 0.07171466946601868, 0.0020952578634023666, -0.23343802988529205, -0.4803158938884735, 0.08848702907562256, 0.1456075757741928, -0.09360463917255402, -0.07945945858955383, -0.02932674065232277, -0.07337840646505356, 0.05977372080087662, 0.39865562319755554, 0.03801872208714485, 0.20205655694007874, -0.0034387060441076756, 0.14042581617832184, 0.04155893251299858, -0.310844361782074, 0.06508263945579529, -0.0032547148875892162, 0.07829666137695312, 0.18256589770317078, -0.14879494905471802, 0.05302014946937561, 0.11390366405248642, -0.002660279395058751, 0.1414216309785843, -0.28427591919898987, 0.22603800892829895, 0.14186060428619385, 0.05742665007710457, 0.0573931485414505, -0.11828772723674774, 0.014825664460659027, -0.1749400496482849, 0.011923772282898426, -0.034482646733522415, 0.005901691038161516, -0.18264131247997284, -0.1706012636423111, -0.042069025337696075, 0.19740715622901917, -0.08386203646659851, -0.10230609774589539, 0.028778724372386932, -0.025078359991312027, -0.17739543318748474, -0.02741840109229088, -0.13285471498966217, -0.06615708768367767, -0.04099411517381668, 0.20071503520011902, -0.06500961631536484, -0.06561761349439621, 0.07388807833194733, 0.23072350025177002, 0.021525630727410316, 0.00020054052583873272, -0.031122485175728798, -0.066836878657341, -0.05133028328418732, -0.12747375667095184, 0.18590731918811798, 0.12386424094438553, 0.1377795934677124, -0.1384836584329605, 0.03775238245725632, 0.07631897181272507, -0.14020320773124695, 0.01792018860578537, -0.0016696033999323845, -0.1410738229751587, -0.07177653908729553, 0.09499010443687439, -0.08758996427059174, -0.15201570093631744, 0.14174970984458923, -0.2184043824672699, 0.21267050504684448, -0.06288163363933563, 0.10526992380619049, 0.19850006699562073, -0.06295649707317352, -0.0304738637059927, 0.1531074196100235, -0.0334605798125267, -0.16230186820030212, 0.10125316679477692, 0.1477130651473999, 0.1052544116973877, -0.012219272553920746, -0.11568012088537216, 0.0954521894454956, 0.12672096490859985, -0.16099484264850616, 0.009109455160796642, -0.05974525585770607, -0.008733121678233147, -0.09643475711345673, 0.1563325971364975, 0.04910993576049805, 0.08625143766403198, 0.004453523084521294, -0.1692342460155487, 0.11098114401102066, -0.23076429963111877, -0.12952697277069092, 0.1012297049164772, 0.04884342849254608, -0.027458978816866875, 0.04339184612035751, -0.07602337002754211, -0.20998916029930115, -0.11064381897449493, 0.01514312345534563, -0.15166109800338745, -0.2516929805278778, 0.19051922857761383, -0.009511366486549377, 0.08630205690860748, -0.02171475812792778, 0.005460764747112989, -0.019518107175827026, 0.0035162882413715124, -0.006384667009115219, -0.1557537168264389, 0.22629141807556152, -0.08749842643737793, -0.05803605914115906, 0.07766464352607727, 0.25252699851989746, 0.03559037297964096, -0.16582834720611572, -0.07784494757652283, -0.1572548747062683, -0.07268188148736954, 0.11436054855585098, 0.24824368953704834, 0.07627791166305542, -0.13763299584388733, -0.10104379057884216, 0.008848781697452068, 0.08172296732664108, -0.10078415274620056, 0.17323552072048187, -0.0841432511806488, 0.025885246694087982, -0.09075450152158737, 0.026713866740465164, 0.3022330403327942, 0.1639976054430008 ]
رد نیاز بدن از چربی ها تأمین می شود . لذا برای یک جیره غذایی معمولی 5 تا ۰۹ گرم چربی مورد نیاز است . چربی ها علاوه بر انرژی زایی در ساختمان سلولها نیز شركت دارند . چربی زیر پوستی یک ماده پرانرژی فشرده و بدون آب محسوب میشود . این چربی در تأمین انرژی به ویژه در ورزش های طولانی مدت و استقامتی به كار گرفته می شود. به علاوه چربی زیر پوستی متعادل كننده حرارت بدن است و باعث افزایش مقاومت فرد در هوای سرد می شود و از رفع سریع حرارت در بدن جلوگیری می كند این نکته در اجرای ورزش هایی مانند كوهنوردی در ارتفاعات پر برف، اسکی، شنا در آبهای سرد مفید و مؤثر است رابطه چربی ها با فعالیت های ورزشی چربی ها یکی از منابع مهم در تولید انرژی در هنگام استراحت و فعالیت های ورزشی سبک است. در ورزش های طولانی مدت و استقامتی مواد غذایی اصلی كربوهیدرات و چربی است. منبع تأمین انرژی در شروع تمرینات گلیکوژن و مواد كربوهیدرات است كه با طولانی شدن زما
[ -0.08115658909082413, 0.18212240934371948, -0.13567093014717102, 0.14671149849891663, 0.11996405571699142, 0.07095982134342194, 0.07904774695634842, 0.04166623577475548, 0.017684929072856903, -0.12064236402511597, -0.006832907907664776, -0.16843724250793457, -0.12578588724136353, -0.28906533122062683, 0.13875284790992737, -0.09641122817993164, 0.18569274246692657, -0.08619042485952377, -0.1148328185081482, -0.008716905489563942, 0.08543787896633148, -0.006836168467998505, 0.0018026679754257202, 0.09763520956039429, -0.17375648021697998, -0.1529766172170639, -0.18475688993930817, 0.04264148324728012, -0.05157826840877533, -0.08780600130558014, 0.2668350040912628, -0.15688499808311462, 0.17466506361961365, -0.07040932774543762, 0.10977601259946823, 0.12158307433128357, -0.07291962951421738, 0.04645217955112457, -0.18932557106018066, 0.12184309959411621, -0.0707293227314949, -0.11887173354625702, -0.06120877340435982, 0.010973273776471615, 0.2414945363998413, 0.2280193567276001, -0.08188984543085098, -0.08536209911108017, 0.00904319528490305, 0.08675093948841095, -0.12231259047985077, -0.12310716509819031, -0.16299501061439514, 0.12040603160858154, 0.026964642107486725, 0.13489191234111786, -0.01688370108604431, -0.28526419401168823, -0.1899462640285492, -0.11698825657367706, 0.2187572419643402, 0.12422242760658264, 0.2082023322582245, -0.032347600907087326, 0.13855060935020447, -0.2483747899532318, -0.09785720705986023, 0.29583632946014404, 0.08976307511329651, 0.0578916072845459, 0.03547224402427673, 0.2074054479598999, 0.014300143346190453, -0.16466102004051208, 0.07496272027492523, 0.25094693899154663, -0.0484546422958374, -0.27541297674179077, 0.05301947891712189, -0.07773789763450623, 0.026512980461120605, -0.16504424810409546, -0.001528063789010048, 0.04241906851530075, -0.014729836024343967, 0.11996187269687653, 0.14440464973449707, -0.1592709869146347, -0.20031222701072693, 0.042493484914302826, -0.07755912840366364, 0.07604187726974487, 0.006633786950260401, 0.13446693122386932, 0.043287478387355804, 0.057708654552698135, -0.1433427780866623, -0.2567751407623291, -0.1526339054107666, -0.13622047007083893, 0.014109998010098934, -0.07947807013988495, 0.16465002298355103, 0.068148672580719, -0.02506127581000328, -0.3592032194137573, -0.0178848747164011, 0.10717295110225677, 0.13657335937023163, 0.015525422058999538, 0.07997991144657135, 0.297615110874176, 0.06039353460073471, 0.33795058727264404, -0.08033435046672821, -0.14261822402477264, 0.16923516988754272, -0.12298281490802765, 0.05514989048242569, 0.14240512251853943, -0.06813058257102966, -0.017712483182549477, 0.11398863047361374, -0.16661325097084045, -0.024439044296741486, -0.12938223779201508, -0.006932602729648352, 0.020311426371335983, 0.12092630565166473, -0.14904001355171204, 0.3584969937801361, 0.10290934145450592, 0.0330844484269619, -0.14023956656455994, -0.06492503732442856, -0.4110655188560486, 0.12313532829284668, 0.1279657483100891, 0.06139880418777466, 0.1894296407699585, 0.294672429561615, 0.25670138001441956, -0.10344734787940979, -0.2312939465045929, 0.1706569343805313, 0.3079386353492737, 0.19650015234947205, -0.17258906364440918, 0.074369415640831, -0.13708508014678955, 0.06378322839736938, -0.07502751052379608, -0.1070900708436966, -0.06818462908267975, -0.10010752081871033, -0.14269153773784637, -0.17396634817123413, -0.010069054551422596, 0.04139098525047302, -0.02031312882900238, -0.09380635619163513, -0.06255723536014557, -0.08775901794433594, -0.11010891199111938, 0.01912057399749756, -0.059473730623722076, -0.04801029711961746, -0.05271657928824425, -0.003021279349923134, -0.027904344722628593, 0.40917104482650757, -0.07533253729343414, -0.12100698053836823, 0.144460991024971, 0.05797247588634491, 0.06532154977321625, -0.43087777495384216, -0.036360688507556915, 0.21456411480903625, 0.17070254683494568, 0.19635021686553955, -0.010573945939540863, 0.08421225845813751, -0.22317174077033997, -0.029704682528972626, -0.024160154163837433, -0.08416815102100372, -0.03184076398611069, -0.06389902532100677, 0.25520583987236023, 0.07949408888816833, 0.09407594799995422, -0.06990039348602295, 0.14927566051483154, -0.1156381294131279, -0.13246163725852966, -0.041115909814834595, 0.15551303327083588, 0.05912388488650322, -0.3321824073791504, -0.025282716378569603, -0.02445138245820999, 0.04681440070271492, 0.07158699631690979, 0.09211371839046478, -0.058302588760852814, -0.22079923748970032, -0.05582290142774582, 0.29924118518829346, 0.04742775857448578, 0.01523863896727562, -0.10016228258609772, -0.12280572950839996, 0.17681437730789185, -0.022260433062911034, -0.11408869177103043, 0.3836787939071655, 0.0762590616941452, -0.03341934457421303, -0.2679424583911896, 0.0416400171816349, -0.19533035159111023, -0.1524507701396942, -0.08996708691120148, 0.019159112125635147, -0.1778588742017746, -0.015973007306456566, 0.12113671004772186, 0.22907310724258423, -0.023656977340579033, 0.029082145541906357, -0.04691886901855469, -0.11608590930700302, 0.0636117160320282, -0.06839384138584137, 0.030593186616897583, -0.17133063077926636, 0.07077576965093613, 0.09373065829277039, 0.09786802530288696, -0.0789930522441864, -0.18344220519065857, -0.060353588312864304, -0.017752379179000854, -0.004779510665684938, 0.03309701383113861, 0.01335575059056282, 0.511091947555542, -0.15180285274982452, 0.09495890140533447, -0.2923835813999176, 0.07400195300579071, -0.19120272994041443, -0.36655759811401367, -0.12018973380327225, -0.003636543173342943, 0.006754813715815544, 0.023039765655994415, -0.15037304162979126, -0.0531272366642952, -0.14138254523277283, 0.19347301125526428, 0.057864874601364136, -0.004889345727860928, 0.07580827176570892, -0.2423372119665146, 0.12135138362646103, -0.10438847541809082, 0.004971939139068127, 0.044593147933483124, 0.03384333476424217, -0.2926088571548462, -0.12860140204429626, 0.044950634241104126, 0.16744937002658844, -0.1612754762172699, -0.0932953879237175, 0.07419100403785706, 0.07997384667396545, 0.17393244802951813, -0.0007793521508574486, -0.1417856216430664, -0.049045808613300323, -0.09926605224609375, 0.10323820263147354, -0.24259053170681, 0.29077208042144775, 0.19123731553554535, 0.07376936823129654, 0.02973620966076851, 0.1695602834224701, -0.13248389959335327, -0.07190112769603729, -0.07980149984359741, 0.09237620234489441, 0.25715792179107666, 0.2700420022010803, 0.21975404024124146, -0.06772312521934509, 0.20557913184165955, 0.061641793698072433, -0.09749871492385864, 0.12297676503658295, 0.1892816424369812, -0.17689289152622223, -0.028148356825113297, 0.11033036559820175, -0.061065517365932465, 0.20080304145812988, -0.17256930470466614, -0.16242823004722595, -0.01662907376885414, -0.09050890803337097, -0.06407663226127625, 0.08709119260311127, 0.050557829439640045, -0.06950277090072632, 0.14967259764671326, 0.14794160425662994, -0.09201999008655548, 0.3232958912849426, -0.04746038466691971, 0.059403665363788605, 0.01990368962287903, -0.4817202091217041, 0.05309395492076874, 0.3664020001888275, -0.13122715055942535, 0.22288787364959717, -0.07256650924682617, 0.07631243020296097, 0.02785664051771164, 0.32439595460891724, 0.08872069418430328, -0.23121574521064758, 0.09021595120429993, 0.06396818161010742, 0.16283002495765686, -0.11511456966400146, -0.003962870221585035, -0.08228468149900436, 0.06138855218887329, -0.03691047802567482, 0.08904954791069031, 0.2757655084133148, -0.131807342171669, 0.20085890591144562, -0.05777489021420479, 0.07151563465595245, -0.03405143320560455, 0.08284081518650055, -0.1545814573764801, -0.0313735194504261, -0.043596990406513214, 0.19397945702075958, 0.11547532677650452, -0.05562650039792061, 0.053819283843040466, -0.09819472581148148, 0.022848378866910934, -0.19972026348114014, -0.02513979561626911, 0.025324184447526932, -0.16257503628730774, -0.16032519936561584, -0.34028422832489014, -0.27082982659339905, -0.07562255859375, -0.005651533603668213, 0.16833534836769104, 0.039566222578287125, 0.07093650102615356, 0.013084696605801582, -0.007197551894932985, -0.1573946326971054, -0.003312874585390091, -0.08202128857374191, 0.15984749794006348, 0.03146487846970558, -0.24105961620807648, 0.04251484200358391, -0.25648021697998047, 0.155706986784935, 0.004561395384371281 ]
�ه طور كامل تجزیه شده و انرژی تولید می كنند. در دستگاه هوازی، مواد غذایی عمدتا در میتوكندری سلول به همراه اكسیژن می سوزد و انرژی زیادتری نسبت به دستگاههای تولید انرژی اسیدلاكتیک وATP-CP تولید می كند. اما سرعت تولید ATP در این دستگاه به مراتب كندتر از دستگاه بی هوازی است . تعیین دستگاه غالب انرژی سهم هر دستگاه تولید انرژی در اكثر فعالیتهای ورزشی در یک سطح برابر نیستند. برای مثال در یک فعالیت دور آرام و طولانی مدت حدود ۰۹ درصد انرژی از طریق دستگاه هوازی )اكسیژن ( و ۰۱ درصد بقیه از طریق دستگاه ATP-CP و اسیدلاكتیک تأمین می شود و در مقابل در اجرای مسابقه دو ۰۰۱ متر سرعت حدود 5 درصد انرژی از طریق دستگاه ATP-CP و اسیدلاكتیک و فقط 5 درصد انرژی از طریق دستگاه هوازی تأمین می شود. اگرچه این درصدها از دقت لازم برخوردار نیستند و اكثرا به صورت تخمینی بیان شده اند اما دانستن این نکات برای مرب�
[ -0.03177797049283981, 0.2103096842765808, 0.01963452622294426, 0.18928901851177216, 0.041340284049510956, -0.13307808339595795, 0.10117291659116745, 0.15223923325538635, 0.1462143361568451, -0.03806420415639877, 0.15790076553821564, -0.08963237702846527, -0.12657709419727325, -0.03207145631313324, 0.07049484550952911, -0.031686931848526, 0.18939445912837982, -0.061954256147146225, -0.2627216875553131, -0.08887139707803726, 0.2428600788116455, -0.15918675065040588, 0.043898388743400574, -0.09110303223133087, -0.14092183113098145, 0.039588622748851776, -0.19828516244888306, 0.023957425728440285, -0.048407383263111115, -0.11747484654188156, 0.12922975420951843, -0.06994548439979553, 0.0682394951581955, 0.021350495517253876, -0.13530099391937256, -0.007414897903800011, -0.024797871708869934, 0.040328167378902435, -0.07481002807617188, -0.049550361931324005, -0.055526040494441986, 0.04320510849356651, 0.0051702531054615974, 0.08761033415794373, 0.04003153368830681, 0.22371160984039307, -0.06993348896503448, -0.2537039518356323, -0.19584102928638458, -0.2570670247077942, -0.00021930690854787827, -0.003320259740576148, 0.06901302933692932, -0.07512135058641434, 0.18441827595233917, -0.012840897776186466, -0.11438355594873428, 0.030796468257904053, -0.12195047736167908, -0.15891844034194946, 0.19414621591567993, 0.0305977463722229, 0.10534721612930298, -0.03601321578025818, 0.15342947840690613, -0.3257423937320709, 0.038346871733665466, 0.32804304361343384, 0.07211197912693024, 0.014017242006957531, 0.04710259288549423, -0.0845232754945755, -0.017784342169761658, -0.0924849659204483, 0.017414629459381104, 0.3445228934288025, -0.08879441022872925, -0.16123835742473602, 0.026343876495957375, -0.0693531334400177, 0.22571945190429688, -0.15523594617843628, -0.1903575211763382, -0.14587728679180145, 0.0020824186503887177, 0.19698667526245117, 0.19079187512397766, -0.2691490650177002, 0.005059024319052696, 0.0301667470484972, -0.029095057398080826, 0.0319945365190506, -0.081293486058712, 0.0007357336580753326, 0.15425902605056763, 0.0692114382982254, -0.08390450477600098, -0.16584986448287964, -0.0995432436466217, -0.09493999928236008, 0.0656338557600975, 0.04043232649564743, -0.10231887549161911, 0.12509724497795105, 0.09430031478404999, -0.2677465081214905, -0.13044631481170654, 0.1686934232711792, 0.05739805847406387, 0.10188820958137512, 0.03696740046143532, 0.29599136114120483, -0.25562769174575806, 0.18530884385108948, 0.005743865389376879, -0.13326287269592285, 0.05407240614295006, 0.04444016143679619, 0.15648488700389862, 0.2857946753501892, -0.2901952266693115, -0.13824748992919922, 0.06962297856807709, -0.026502985507249832, 0.2282997965812683, -0.023193620145320892, 0.06615660339593887, 0.1333644986152649, -0.18532013893127441, -0.2566019296646118, 0.2961398959159851, -0.05647212266921997, -0.12156606465578079, -0.12767644226551056, -0.07469332218170166, -0.045775048434734344, 0.1767377257347107, 0.10403810441493988, -0.06201653182506561, 0.3277505338191986, 0.0846317857503891, 0.29626545310020447, 0.20940837264060974, -0.23199522495269775, -0.0276845283806324, 0.21770228445529938, 0.15789854526519775, -0.3516644239425659, 0.09168778359889984, 0.025074299424886703, 0.11111459881067276, -0.1646525263786316, 0.1197066605091095, -0.07579547166824341, 0.03727463632822037, -0.09728515148162842, -0.22816646099090576, -0.015729734674096107, -0.016306761652231216, -0.02332916110754013, -0.2583877444267273, 0.12724176049232483, -0.10877380520105362, 0.14758968353271484, -0.1570056527853012, 0.07072651386260986, 0.09993134438991547, -0.12440323084592819, -0.3588373363018036, -0.01959129609167576, 0.29475682973861694, -0.04679485410451889, -0.20935145020484924, -0.09593896567821503, -0.0003335168585181236, -0.09253428131341934, -0.42785167694091797, 0.07419652491807938, 0.13182717561721802, -0.00036718184128403664, 0.3317930996417999, -0.011299015954136848, 0.2345002442598343, -0.0692596286535263, 0.3324225842952728, 0.07533721625804901, 0.08607372641563416, -0.06607067584991455, -0.0733390599489212, 0.19900420308113098, -0.0034602638334035873, 0.05173946171998978, 0.002487137448042631, 0.24497419595718384, -0.17986467480659485, -0.19284403324127197, 0.08199232071638107, 0.17440655827522278, 0.09739276021718979, -0.4225948452949524, -0.015454670414328575, -0.0790456086397171, 0.0943835899233818, 0.06342724710702896, -0.058758169412612915, -0.26316016912460327, -0.2904661297798157, -0.013026400469243526, 0.06690096110105515, -0.003908713348209858, -0.1556273102760315, -0.34167689085006714, -0.0471016988158226, 0.115077443420887, -0.10536286234855652, -0.036334555596113205, -0.09750278294086456, 0.24913175404071808, 0.007778745144605637, -0.200713112950325, 0.12142740935087204, -0.0756106823682785, -0.09792043268680573, -0.08543866127729416, -0.09188269823789597, -0.12518401443958282, 0.02687261253595352, 0.06280125677585602, 0.01535117533057928, -0.05635213851928711, -0.15814700722694397, -0.010425226762890816, -0.20534422993659973, 0.08613436669111252, -0.18233460187911987, 0.04372754693031311, -0.1804594099521637, 0.1005048006772995, 0.010049291886389256, -0.13827233016490936, 0.06358888000249863, 0.08423353731632233, 0.22387276589870453, -0.06504085659980774, 0.1151379644870758, 0.16802407801151276, 0.15721893310546875, 0.31482332944869995, -0.09334872663021088, 0.13343621790409088, -0.22675821185112, 0.11001646518707275, -0.03319383040070534, -0.2582327425479889, -0.024544212967157364, -0.16665653884410858, 0.1534349024295807, 0.14724186062812805, -0.06117548421025276, -0.11442719399929047, -0.08721079677343369, 0.23828621208667755, 0.22211971879005432, -0.22954857349395752, 0.10384666919708252, 0.09844367951154709, -0.025621196255087852, 0.029799915850162506, -0.037073180079460144, 0.01979418471455574, -0.039170391857624054, -0.01138465479016304, -0.13220369815826416, -0.13099947571754456, 0.29694080352783203, -0.29282015562057495, -0.24567854404449463, -0.14727753400802612, 0.00522855669260025, 0.1074008047580719, 0.08098412305116653, -0.03581346943974495, -0.004272875376045704, -0.17165809869766235, 0.23754680156707764, -0.31757575273513794, 0.16931596398353577, 0.13810604810714722, 0.09363844990730286, 0.07706134021282196, 0.17559847235679626, 0.07113075256347656, 0.04843248799443245, -0.08440162986516953, 0.11327096074819565, 0.450566828250885, 0.16620397567749023, 0.06606107205152512, -0.2783276438713074, 0.08393250405788422, -0.06922449916601181, 0.05061803758144379, -0.05057375133037567, 0.02454768866300583, -0.1239403486251831, 0.13915209472179413, 0.13869106769561768, -0.23851540684700012, 0.006571684964001179, -0.09985833615064621, -0.10195261240005493, -0.07715041190385818, -0.05396564304828644, -0.0821533054113388, 0.09869089722633362, 0.1273466944694519, 0.012132057920098305, 0.26861467957496643, -0.038239818066358566, -0.07397404313087463, 0.20416560769081116, 0.06964834779500961, 0.23062101006507874, -0.1641349494457245, -0.11130814254283905, 0.10531927645206451, 0.19788047671318054, -0.1374824196100235, 0.17826324701309204, -0.07405221462249756, 0.08477422595024109, 0.06857400387525558, 0.18659208714962006, 0.029208477586507797, 0.18183131515979767, 0.12255557626485825, -0.05376774072647095, 0.15722662210464478, 0.003106701420620084, 0.10623975098133087, 0.21019986271858215, 0.046444911509752274, -0.12358129769563675, 0.24346598982810974, 0.09355458617210388, 0.13283953070640564, 0.15773075819015503, 0.04822958633303642, -0.07983477413654327, -0.15213197469711304, 0.09574706852436066, -0.13348835706710815, 0.13558998703956604, 0.23136338591575623, -0.07257626950740814, -0.05921632796525955, -0.06665422767400742, -0.06662794947624207, -0.07076352834701538, 0.08154182136058807, -0.3162895143032074, -0.24437367916107178, -0.19845618307590485, -0.027473989874124527, -0.1409330666065216, -0.20205256342887878, -0.37605634331703186, -0.11663976311683655, -0.17862063646316528, 0.19198469817638397, -0.004149825312197208, 0.06659715622663498, -0.008850077167153358, -0.24919328093528748, 0.009093194268643856, -0.10793544352054596, -0.040030159056186676, 0.1875433623790741, 0.19568020105361938, -0.21139255166053772, 0.10173939168453217, -0.09066655486822128, 0.32725951075553894, -0.1051083654165268 ]
طالب زیر را به دقت بخوانید و توصیه های آن را رعایت كنید و سپس۳۱ تمرین كه برای نرمش دادن سه قسمت اصلی كه عضلات آن بیشتر مورد استفاده قرار می گیرند، طراحی و پیشنهاد شده را انجام دهید . به طور مثال قسمت شانه تا
[ 0.06944829970598221, 0.019433768466114998, -0.0835622251033783, -0.2001343071460724, -0.11045783013105392, 0.202338308095932, -0.08564549684524536, 0.22700080275535583, -0.31486618518829346, 0.22950983047485352, 0.15280386805534363, -0.06473682820796967, 0.004755992442369461, 0.3507179915904999, 0.12121701240539551, -0.1538073718547821, 0.07044830918312073, 0.12243528664112091, -0.12457863241434097, 0.06045065447688103, -0.13710060715675354, -0.13877083361148834, 0.23006290197372437, -0.013183102943003178, -0.21688492596149445, -0.01001564972102642, 0.03514187037944794, -0.16530969738960266, 0.08614867180585861, -0.4036170244216919, -0.20186880230903625, -0.0907108411192894, 0.13471898436546326, -0.12920838594436646, -0.1529826819896698, 0.290022611618042, -0.4164194166660309, 0.29947254061698914, -0.09143083542585373, 0.01210737694054842, -0.1615569144487381, -0.15287932753562927, 0.10669957101345062, 0.27232590317726135, 0.36281144618988037, 0.18922758102416992, 0.03410860151052475, -0.18859781324863434, -0.05973299220204353, -0.006530174985527992, -0.16193853318691254, -0.21490958333015442, -0.05833270028233528, -0.14424613118171692, 0.20064908266067505, 0.24737273156642914, -0.025991270318627357, 0.12100375443696976, -0.26272162795066833, 0.11462294310331345, 0.13331517577171326, 0.05414719879627228, 0.086617611348629, 0.23762094974517822, 0.08995450288057327, -0.06999844312667847, 0.24554139375686646, 0.10380148142576218, -0.05179708078503609, 0.5239983201026917, -0.13465549051761627, -0.07724133133888245, -0.09055350720882416, -0.12929339706897736, 0.19040796160697937, 0.14860287308692932, 0.028989361599087715, 0.07135587930679321, 0.0669383630156517, -0.1621856689453125, 0.03213873878121376, -0.0493302047252655, 0.130493625998497, 0.001954308245331049, 0.12500061094760895, 0.15967071056365967, -0.06022899970412254, 0.09017819911241531, -0.10995981097221375, 0.02808203361928463, 0.10950003564357758, 0.16414152085781097, -0.01754179410636425, -0.10286590456962585, -0.059481266885995865, 0.20383332669734955, -0.10181800276041031, -0.05832001194357872, -0.09478331357240677, 0.048528388142585754, -0.16340582072734833, 0.020205823704600334, -0.055369455367326736, 0.10937388986349106, -0.08445215225219727, -0.12780623137950897, 0.07024291157722473, -0.0351082868874073, 0.14550916850566864, 0.298160582780838, -0.026209644973278046, 0.3175593614578247, -0.06606806069612503, -0.14239712059497833, 0.009643586352467537, -0.014779556542634964, 0.18797950446605682, 0.02273388020694256, 0.10122398287057877, 0.2532840073108673, 0.092758409678936, -0.3008843660354614, 0.23029090464115143, -0.2566399574279785, 0.18060904741287231, -0.28152087330818176, -0.16172568500041962, -0.06209547817707062, 0.12755773961544037, -0.23405955731868744, 0.2646961808204651, 0.17032386362552643, -0.31868404150009155, -0.20636408030986786, -0.20095108449459076, -0.13837911188602448, 0.012518586590886116, -0.1104545146226883, -0.1337253898382187, 0.16884857416152954, 0.015852736309170723, 0.3290620744228363, 0.17579613626003265, -0.006613034754991531, -0.17418180406093597, 0.29500019550323486, -0.6294562816619873, -0.04617757350206375, 0.14080537855625153, 0.04815347492694855, 0.17197202146053314, -0.11611746996641159, 0.16406500339508057, 0.008311896584928036, 0.014578912407159805, -0.16476263105869293, -0.15131893754005432, -0.23656463623046875, -0.04645323008298874, -0.2686130106449127, -0.44903457164764404, 0.07193244248628616, -0.019625093787908554, -0.010676668025553226, 0.03364214673638344, 0.101564422249794, 0.12079889327287674, -0.21528364717960358, 0.11638626456260681, -0.08383116871118546, 0.2002011388540268, -0.07599972933530807, 0.08053351938724518, 0.1840895712375641, 0.16741275787353516, 0.10278168320655823, -0.11411518603563309, -0.26217010617256165, -0.055818866938352585, -0.032347336411476135, 0.34377169609069824, -0.22576721012592316, 0.027405906468629837, -0.02563747577369213, 0.1473957896232605, 0.013681469485163689, -0.07987040281295776, 0.021699383854866028, 0.00350444414652884, 0.14385488629341125, -0.09577919542789459, -0.08656170964241028, -0.05371568724513054, 0.19018928706645966, -0.4793982207775116, -0.0431070402264595, 0.08276409655809402, -0.3671465516090393, -0.596428632736206, -0.05172203108668327, 0.04099882394075394, -0.007786700967699289, 0.06699150055646896, 0.06748061627149582, 0.06850596517324448, -0.044184278696775436, -0.05645522102713585, -0.20962372422218323, 0.3326898217201233, 0.16023887693881989, -0.39254796504974365, 0.1377865970134735, 0.1421053558588028, -0.24970033764839172, 0.14331895112991333, -0.04350964352488518, 0.1931861937046051, 0.10514858365058899, -0.04162270948290825, -0.1123233512043953, -0.11536506563425064, -0.03879382833838463, 0.07516986131668091, -0.3619685769081116, -0.22080951929092407, 0.19720134139060974, 0.03361932188272476, 0.26693958044052124, 0.30225178599357605, -0.07384497672319412, -0.023217635229229927, -0.10835441201925278, -0.05415612831711769, -0.00749238533899188, 0.06630153954029083, -0.3743859529495239, -0.3230997622013092, 0.08080268651247025, 0.1238730326294899, 0.02587132900953293, -0.17277151346206665, -0.09227669984102249, -0.21325312554836273, 0.19783447682857513, 0.010923708789050579, 0.25947120785713196, 0.23248712718486786, 0.08604735136032104, 0.0827634409070015, 0.14124195277690887, 0.05610125884413719, -0.09929879754781723, 0.13446739315986633, 0.08638264238834381, 0.02877657674252987, 0.04762464389204979, 0.07883194088935852, 0.12200825661420822, -0.22870908677577972, 0.3146681487560272, 0.035367533564567566, 0.17422673106193542, 0.12222575396299362, 0.3159116208553314, 0.30237677693367004, -0.10220735520124435, -0.16652944684028625, -0.12107548117637634, -0.11127249151468277, -0.1105174645781517, -0.005234769079834223, -0.2225281447172165, -0.2994779050350189, 0.058844372630119324, 0.06201724708080292, -0.2858670651912689, -0.32209664583206177, -0.15997497737407684, 0.1364927440881729, 0.033042117953300476, 0.00008494075882481411, -0.3452506363391876, 0.1547791212797165, -0.1911872923374176, 0.15090493857860565, 0.09331485629081726, 0.12674425542354584, -0.084222711622715, -0.01995033212006092, 0.04088766127824783, 0.046204499900341034, 0.1515122652053833, -0.3623494505882263, -0.1546304076910019, -0.3961203396320343, 0.3102501630783081, 0.09290710836648941, -0.05504441633820534, 0.07074164599180222, -0.14256638288497925, 0.06512163579463959, -0.16124752163887024, -0.16223600506782532, -0.07770327478647232, -0.04950783774256706, -0.2524089515209198, 0.02465803176164627, 0.06681381911039352, 0.10958486050367355, 0.33906790614128113, -0.17085111141204834, 0.2383023053407669, 0.0032168494071811438, 0.15974199771881104, 0.09714490175247192, -0.0491737425327301, 0.1316797286272049, 0.06118600443005562, -0.03576650097966194, -0.2293124496936798, 0.14454884827136993, 0.02346837893128395, 0.08209381997585297, 0.038213685154914856, -0.24345846474170685, 0.14352133870124817, -0.252797394990921, -0.04428226873278618, -0.07184164971113205, 0.12321081757545471, -0.01712845452129841, 0.14742468297481537, 0.1356043964624405, 0.24104033410549164, -0.017274001613259315, 0.13659361004829407, -0.05322295054793358, 0.33173802495002747, -0.09938587993383408, -0.16427554190158844, 0.1201382726430893, -0.1551034301519394, -0.016170896589756012, -0.04617125913500786, -0.004049509763717651, -0.20451860129833221, -0.21304906904697418, 0.11287671327590942, 0.026442456990480423, 0.08492852747440338, 0.08949816972017288, 0.0986560508608818, -0.14077036082744598, -0.09577561169862747, 0.2019827961921692, -0.05441560223698616, 0.013801723718643188, -0.13935989141464233, 0.09805890172719955, 0.3252975344657898, -0.26243698596954346, -0.1628066897392273, 0.10876604914665222, 0.26819637417793274, 0.1645665317773819, -0.27356016635894775, -0.21573403477668762, -0.0920899361371994, -0.06552710384130478, 0.2853841483592987, -0.030506063252687454, 0.0035540175158530474, -0.05392162501811981, -0.1290234476327896, 0.16154731810092926, 0.21749266982078552, 0.269394189119339, -0.18940626084804535, -0.30741867423057556, 0.18161123991012573, -0.07134184241294861, 0.18543756008148193, 0.1381080448627472, 0.2073580026626587 ]
%حداكثر ضربان قلب باشد. این روش تمرینی نیز باید حداقل سه جلسه در هفته و حداقل دو ماه انجام شود تا سازگاری های لازم به دست آید. ج( انجام منظم ورزش ها: بازی ها و فعالیت هایی كه شدت اجرای آنها از متوسط به بالا و زمان انجام آنها بیش از ۰۱ تا ۰۲ دقیقه باشد و در هفته حداقل سه جلسه تکرار شوند نیز می توانند علاوه بر سایر مزایای تمرین تا حدودی منجر به افزایش ظرفیت هوازی و استقامت عمومی شوند.
[ 0.11548535525798798, 0.026259182021021843, 0.05035816505551338, -0.11168515682220459, -0.13209880888462067, 0.2757997512817383, -0.17480838298797607, -0.09997810423374176, -0.03782843425869942, 0.02310246042907238, -0.10773482918739319, 0.15272344648838043, -0.035409558564424515, 0.22021405398845673, 0.4200412333011627, 0.005688267294317484, 0.5220426917076111, -0.08750490844249725, -0.025746885687112808, -0.18903471529483795, 0.117008276283741, -0.052026767283678055, -0.056719113141298294, -0.03846548870205879, -0.0684819146990776, 0.024674123153090477, -0.1553463637828827, -0.11333905905485153, 0.033165089786052704, 0.09098967164754868, -0.05268603563308716, 0.029568418860435486, 0.16284118592739105, -0.20319989323616028, -0.16767799854278564, 0.267579048871994, -0.32725244760513306, 0.23426766693592072, -0.12149650603532791, 0.046322889626026154, -0.25780513882637024, 0.09610037505626678, 0.07709763199090958, 0.008153746835887432, 0.2249198704957962, 0.32796114683151245, -0.20733465254306793, -0.12666375935077667, 0.13872675597667694, 0.24161121249198914, -0.20043118298053741, -0.1415235996246338, 0.19233733415603638, -0.11954209208488464, 0.22292771935462952, 0.03477930650115013, -0.1539296656847, 0.11915639042854309, -0.1307642012834549, 0.22125795483589172, 0.07837286591529846, 0.21589429676532745, -0.0069510843604803085, 0.008832165971398354, -0.18746431171894073, -0.1403503119945526, -0.04809841141104698, 0.17829537391662598, 0.188129723072052, 0.14414681494235992, -0.3482218086719513, 0.10356681048870087, -0.3080693781375885, -0.11174117028713226, 0.005012334790080786, 0.22997991740703583, -0.17289204895496368, -0.22524121403694153, 0.3012314438819885, -0.14428876340389252, -0.014764285646378994, -0.1983395218849182, -0.012590089812874794, -0.08631186932325363, 0.13091908395290375, -0.07912961393594742, -0.06189901381731033, 0.2884012460708618, 0.011706935241818428, 0.08546194434165955, 0.2777038812637329, 0.18467670679092407, 0.03524174913764, -0.02732575125992298, -0.032911598682403564, -0.06045691296458244, -0.17102904617786407, -0.045164138078689575, -0.08042943477630615, 0.08064925670623779, -0.3142959177494049, 0.05380559712648392, -0.04963313043117523, 0.205744206905365, -0.1045011356472969, 0.015977585688233376, 0.017726603895425797, 0.02633039839565754, -0.020572058856487274, 0.459459513425827, 0.010610387660562992, 0.1713915914297104, 0.14057748019695282, 0.011242183856666088, 0.15120741724967957, 0.4938538670539856, 0.05868788808584213, 0.15708060562610626, 0.12322267144918442, 0.3415834307670593, 0.16990379989147186, -0.2973613142967224, 0.29243841767311096, -0.2853003442287445, 0.053636785596609116, 0.07575847953557968, 0.062362175434827805, 0.07781948894262314, -0.1542692631483078, -0.04590544477105141, 0.20046411454677582, 0.20052747428417206, -0.16374816000461578, -0.21858415007591248, 0.1410580277442932, -0.22240711748600006, 0.30275529623031616, 0.06458327174186707, 0.1267452985048294, 0.4027201235294342, 0.0272038746625185, 0.2575962245464325, 0.15512822568416595, -0.10709747672080994, 0.20415009558200836, 0.24948543310165405, -0.11340043693780899, -0.08682378381490707, 0.19046081602573395, -0.648850679397583, -0.21646228432655334, 0.024321796372532845, 0.21135219931602478, -0.18438750505447388, -0.059232618659734726, -0.23065495491027832, 0.07594738155603409, -0.3535272181034088, -0.031072521582245827, -0.24009904265403748, -0.4419373869895935, -0.0013458923203870654, 0.3316495418548584, -0.0744117796421051, 0.19532239437103271, 0.07654687762260437, 0.3442997932434082, -0.2710544764995575, -0.10082250833511353, -0.08816546201705933, 0.04190615937113762, -0.24823299050331116, 0.06237396225333214, -0.2137521356344223, 0.15789471566677094, 0.1563822478055954, -0.309375524520874, -0.19129331409931183, -0.06254082173109055, 0.23598064482212067, 0.5169684886932373, -0.16935759782791138, -0.028458645567297935, 0.13989797234535217, 0.45911940932273865, -0.07399261742830276, -0.05007385089993477, 0.10377150028944016, 0.3058696687221527, 0.11468181014060974, 0.0020533439237624407, 0.06921263784170151, -0.1777859926223755, 0.12449029088020325, 0.005081863608211279, 0.1568746417760849, 0.15066057443618774, 0.029219651594758034, 0.05647749453783035, 0.04261651262640953, -0.1348191499710083, -0.24435588717460632, 0.13714537024497986, -0.16661624610424042, 0.17996518313884735, 0.03158564120531082, -0.38178378343582153, -0.20071586966514587, 0.5064610242843628, 0.08818332105875015, -0.2555909752845764, 0.14975440502166748, 0.18668751418590546, -0.3080897629261017, 0.06095723807811737, 0.2525325417518616, -0.23748211562633514, -0.04729613661766052, -0.1954478621482849, 0.2679547965526581, -0.14153723418712616, 0.11148270219564438, 0.21835646033287048, -0.15692941844463348, -0.1352805644273758, 0.010651442222297192, -0.05251219868659973, 0.24029061198234558, 0.15725302696228027, -0.010275323875248432, -0.006038750521838665, 0.45523032546043396, -0.08643734455108643, 0.050939105451107025, -0.30088338255882263, -0.4607253968715668, -0.2898874878883362, 0.17916439473628998, 0.08294977992773056, -0.2176979035139084, 0.10522232204675674, -0.00018015061505138874, -0.057162318378686905, 0.19171731173992157, 0.27554142475128174, -0.18247124552726746, 0.08617165684700012, -0.03671417757868767, 0.11966326832771301, 0.07157693058252335, -0.0844849944114685, -0.1051645576953888, -0.21803204715251923, -0.05560262128710747, -0.19145773351192474, -0.23667003214359283, 0.10049924999475479, -0.18599410355091095, -0.0010591590544208884, 0.08587287366390228, -0.08061161637306213, 0.1931338757276535, 0.24744269251823425, 0.34705987572669983, 0.23579160869121552, -0.24884158372879028, -0.11347845941781998, -0.11782550811767578, 0.045671265572309494, 0.3130738139152527, -0.17921778559684753, -0.34453827142715454, -0.4638560712337494, 0.08504960685968399, 0.08211825788021088, -0.3649084270000458, -0.42913517355918884, -0.04161304235458374, 0.13285300135612488, -0.11978393793106079, -0.09782536327838898, -0.33914339542388916, -0.05920154228806496, -0.1825244426727295, 0.10134337842464447, -0.10548532754182816, 0.20088165998458862, 0.15595732629299164, 0.1473274677991867, -0.16677364706993103, 0.030498038977384567, 0.14757779240608215, -0.17466071248054504, -0.3315766453742981, -0.21757954359054565, 0.3737855553627014, -0.14711515605449677, -0.07225385308265686, -0.3654628098011017, -0.05005209892988205, 0.34265264868736267, -0.27665144205093384, -0.0344185046851635, -0.09542348980903625, -0.37499600648880005, -0.08266280591487885, -0.009775619953870773, -0.12745089828968048, -0.2260970175266266, 0.135910764336586, -0.054362017661333084, 0.058891572058200836, 0.26749134063720703, 0.0675087571144104, 0.2212798297405243, 0.02830098383128643, -0.008707573637366295, 0.24602334201335907, -0.23600058257579803, -0.169938325881958, 0.08156730979681015, 0.07387152314186096, 0.2715493142604828, -0.03426750749349594, -0.18437474966049194, -0.08174944669008255, 0.0131990322843194, -0.38493406772613525, 0.12877583503723145, 0.14241909980773926, 0.2250232845544815, 0.00980375800281763, 0.44720879197120667, -0.24108746647834778, 0.15143021941184998, -0.04620048776268959, -0.03577388823032379, 0.1464761644601822, -0.22500064969062805, 0.06909126043319702, 0.08709539473056793, 0.06363634765148163, 0.025180596858263016, 0.15359456837177277, -0.08768699318170547, 0.0400267019867897, -0.00885001476854086, -0.023417143151164055, -0.10625898092985153, -0.1491236388683319, -0.06834394484758377, 0.06881008297204971, 0.06289771944284439, -0.2659216523170471, 0.01134494598954916, -0.13145038485527039, -0.16654951870441437, 0.011086639016866684, -0.4251956343650818, 0.16639328002929688, -0.4125635027885437, -0.022855058312416077, 0.0840681865811348, 0.16459791362285614, 0.06103973463177681, -0.40027961134910583, -0.5186567306518555, -0.4850880801677704, -0.06827457249164581, 0.0879175141453743, 0.12260676920413971, 0.16407236456871033, 0.04063154757022858, -0.032370854169130325, 0.23459061980247498, 0.41192710399627686, 0.015362097881734371, -0.03195188194513321, -0.1512007713317871, 0.06528054922819138, -0.21344035863876343, -0.013944392092525959, -0.06529927253723145, 0.08048892021179199 ]
ی توان وزن بدن را تنظیم كرد و به وزن مطلوب دست بافت، تمرینات به ویژه تمرینات استقامتی، طولانی مدت باعث كاهش وزن چربی می شوند . تمرینات با وزنه و تمرینات سرعتی – قدرتی منجر به افزایش وزن خالص می شوند . شاخص وزن مطلوب، چاقی و لاغری با توجه به درصد چربی بدن در جدول زیر ارائه شده است.
[ 0.03295055776834488, 0.12911099195480347, -0.06219214200973511, 0.17888204753398895, 0.03105350024998188, 0.1790461242198944, 0.032686322927474976, 0.0043963179923594, -0.051886580884456635, 0.034575168043375015, 0.07707244902849197, -0.025444703176617622, -0.09410911053419113, -0.013530169613659382, 0.05364739149808884, -0.142155721783638, 0.3616096079349518, 0.09532568603754044, -0.15915721654891968, -0.059470050036907196, -0.017508095130324364, -0.07338117063045502, 0.1652524620294571, 0.06882759183645248, -0.08208233118057251, -0.1668146252632141, -0.2144079953432083, 0.08256663382053375, -0.07281909137964249, -0.12035790085792542, 0.044405050575733185, -0.01917131617665291, 0.09301028400659561, -0.21002669632434845, -0.131642684340477, 0.20013028383255005, -0.031095653772354126, 0.09860602766275406, -0.2589760422706604, 0.0935787633061409, -0.2417462021112442, -0.07835932821035385, -0.01899738796055317, 0.026620741933584213, 0.1858086735010147, 0.18441908061504364, 0.08052550256252289, 0.06121671572327614, -0.2890307605266571, 0.07561084628105164, 0.1144598200917244, -0.18317143619060516, 0.046144649386405945, 0.09056423604488373, 0.257183313369751, 0.19501104950904846, 0.12227993458509445, -0.05015822872519493, -0.22436076402664185, 0.09090396761894226, 0.20622403919696808, 0.2603922188282013, 0.01838933490216732, 0.009339796379208565, 0.1966082900762558, -0.12961578369140625, -0.09431485086679459, 0.15430335700511932, -0.11640825867652893, 0.01438210904598236, 0.01636735536158085, -0.07278981804847717, 0.017804911360144615, -0.190322145819664, 0.1952327936887741, -0.009826136752963066, -0.1034574881196022, -0.17422345280647278, 0.1703862100839615, -0.054306089878082275, 0.10980094224214554, -0.10746578872203827, -0.10813304781913757, 0.02991095744073391, 0.06179993227124214, -0.07115869224071503, 0.0225754976272583, -0.1434560865163803, -0.06756069511175156, 0.011369233019649982, 0.07242444902658463, 0.2379743456840515, -0.06873105466365814, 0.12058655917644501, -0.060043707489967346, 0.1754801869392395, -0.2886640131473541, -0.046290356665849686, -0.24709424376487732, -0.05404265969991684, -0.019921336323022842, 0.1156228706240654, 0.02582501992583275, 0.2430463582277298, 0.012179677374660969, -0.3284430503845215, -0.06484668701887131, 0.2039806991815567, -0.09721865504980087, 0.25412774085998535, 0.16009166836738586, 0.3155328929424286, -0.09000394493341446, 0.3017759323120117, -0.11585777252912521, -0.06620892882347107, 0.03698384016752243, 0.011835364624857903, -0.045799534767866135, 0.20880982279777527, -0.0538603737950325, -0.26167693734169006, 0.028973164036870003, -0.19161322712898254, 0.14323890209197998, -0.07196608930826187, -0.2541767358779907, -0.07105483114719391, 0.033293165266513824, -0.37494054436683655, 0.3379543125629425, 0.09750163555145264, -0.06750558316707611, -0.17991404235363007, -0.18973636627197266, -0.23314839601516724, 0.10148237645626068, -0.005755691789090633, -0.00939914770424366, 0.20746831595897675, 0.216129332780838, 0.2643188536167145, 0.12830646336078644, -0.10802127420902252, -0.024409936740994453, 0.3597542643547058, 0.00811813399195671, -0.18027757108211517, 0.17795461416244507, -0.1270872950553894, 0.014256622642278671, -0.10019329935312271, 0.12362624704837799, 0.01566140726208687, -0.1169649213552475, -0.11602357774972916, -0.14601168036460876, -0.12071181833744049, -0.030625825747847557, -0.12051007896661758, -0.2220308780670166, -0.0622771792113781, -0.1869996190071106, -0.31521448493003845, 0.12271837145090103, -0.003003043355420232, 0.1347300410270691, 0.05043294280767441, 0.11930142343044281, -0.044546812772750854, 0.19362004101276398, 0.0002055909571936354, -0.08388452976942062, 0.1763138324022293, 0.1645190417766571, 0.10664258152246475, -0.2280428558588028, -0.118471160531044, 0.16812768578529358, -0.03519180789589882, 0.30400437116622925, -0.12480419129133224, 0.03057960420846939, -0.09212834388017654, -0.04609004035592079, 0.14448745548725128, -0.11321578174829483, -0.09695131331682205, 0.028437769040465355, 0.27919530868530273, 0.0506168007850647, 0.03716719150543213, -0.037550054490566254, -0.050229042768478394, -0.12103310972452164, -0.027873262763023376, -0.09204849600791931, 0.12298361957073212, -0.07517913728952408, -0.11501768231391907, -0.06080379709601402, 0.12491161376237869, 0.14383620023727417, -0.034520987421274185, -0.0325334370136261, -0.06064554676413536, -0.07598379254341125, -0.05448898300528526, 0.24189339578151703, 0.19676943123340607, 0.006111120339483023, 0.01117829978466034, -0.01207626424729824, 0.035235509276390076, -0.08412492275238037, -0.2031753808259964, 0.14712388813495636, 0.12020257860422134, -0.23424161970615387, -0.015135475434362888, -0.16620880365371704, -0.14055831730365753, -0.08163893222808838, -0.05638773739337921, -0.19858962297439575, 0.05406055971980095, 0.0821111723780632, 0.09081081300973892, 0.2588903605937958, -0.033733729273080826, -0.012497678399085999, -0.1522187441587448, 0.03842700272798538, 0.14264017343521118, 0.0049510314129292965, -0.21174612641334534, -0.375544935464859, 0.03702685981988907, 0.09769316762685776, -0.09138523787260056, -0.18369752168655396, -0.09694622457027435, -0.02723688818514347, 0.05654332786798477, 0.24624662101268768, 0.00965081062167883, 0.10051175206899643, 0.32249340415000916, -0.07374341785907745, -0.06165891885757446, -0.22347392141819, 0.08374232798814774, 0.03270292654633522, -0.195734441280365, 0.06759504228830338, -0.0728442370891571, 0.10907285660505295, 0.10516645759344101, 0.008227783255279064, 0.03981994837522507, -0.23967067897319794, 0.18023379147052765, 0.13546037673950195, 0.22103795409202576, 0.008351536467671394, -0.23824438452720642, 0.060807425528764725, -0.2584681808948517, 0.07655806094408035, -0.026812564581632614, -0.05214163288474083, -0.2664651870727539, -0.19842147827148438, -0.022458544000983238, 0.12535527348518372, -0.2168961465358734, -0.07364175468683243, 0.07669325917959213, 0.03190276026725769, -0.025789588689804077, -0.00806538388133049, -0.21208950877189636, -0.00963034387677908, -0.07137098908424377, -0.10027541220188141, -0.13678468763828278, 0.20300869643688202, 0.21398669481277466, 0.1747366487979889, 0.08551129698753357, 0.19106024503707886, -0.2558630108833313, -0.007996812462806702, -0.008512813597917557, -0.14506743848323822, 0.09021884948015213, 0.19857212901115417, 0.12741464376449585, -0.062049563974142075, 0.04667860269546509, 0.04592403024435043, -0.029110733419656754, 0.015536772087216377, 0.04084460437297821, -0.036707088351249695, -0.12234561145305634, 0.10178762674331665, -0.08413112163543701, 0.01619608886539936, 0.08735398203134537, -0.33090832829475403, 0.11257019639015198, 0.012922996655106544, 0.1454569399356842, 0.07820440083742142, -0.06807717680931091, -0.1435461938381195, 0.011063378304243088, 0.03374774754047394, -0.10240975022315979, 0.04756179079413414, 0.1743076741695404, 0.21179434657096863, -0.02010171301662922, -0.37005287408828735, 0.1186012402176857, 0.3543875217437744, -0.027219073846936226, 0.05406533181667328, -0.11991419643163681, 0.05491369962692261, 0.06051839888095856, 0.3289828896522522, 0.007161689922213554, 0.11148495972156525, -0.04299536719918251, -0.03801963850855827, 0.16127856075763702, -0.16176487505435944, -0.09598449617624283, 0.04381265863776207, 0.07044978439807892, -0.154313862323761, -0.1627025157213211, 0.07776296138763428, -0.14928333461284637, -0.01634811982512474, 0.0630883276462555, -0.10287683457136154, -0.12373586744070053, 0.1104239746928215, -0.012309161946177483, 0.0022068393882364035, -0.16921332478523254, 0.1804162859916687, -0.01005207933485508, 0.020286310464143753, 0.055642928928136826, -0.12540596723556519, 0.14178118109703064, 0.001769775990396738, 0.021678945049643517, -0.025965353474020958, 0.04514511674642563, 0.0038970571476966143, -0.16685663163661957, -0.19231006503105164, 0.055841654539108276, 0.10371566563844681, 0.020479507744312286, 0.08614519983530045, 0.07613510638475418, -0.13952364027500153, -0.021811237558722496, -0.1374124437570572, 0.13591298460960388, -0.04298551753163338, 0.0988420620560646, 0.05646413564682007, -0.0412818007171154, 0.1590116322040558, -0.15251532196998596, -0.00782019179314375, 0.09284858405590057 ]
رمز و سفید )الف( و سفید )ب( به ترتیب درگیر عمل می شوند و زمانی كه نیروی كم مورد نیاز باشد تنها سلول های عضلانی نوع قرمز در گیر عمل خواهد شد . تارهای نوع سفید )الف( به لحاظ دارا بودن ظرفیت بالای استقامت و قدرت از دو نوع دیگر بهتر است آگاهی از اطلاعات فوق جهت انجام بهتر حركات خاص در ورزش ها حائز اهمیت است. تارهای عضلانی نوع قرمز استقامتی اند و از نقطه نظر نیرو ظرفیت كمتری دارند. تارهای نوع سفید (ب ) دارای توان قدرتی بالاتری هستند و بیشتر در دوره های تمرینی كوتاه مدت به كار گرفته می شوند. به عنوان مثال در انتخاب تمرین برای قوی كردن عضلات جلوی سینه وزنه ای را باید انتخاب كنیم كه قادر باشیم آن را شش مرتبه بالا و
[ 0.015938736498355865, 0.12846475839614868, -0.17762058973312378, 0.13637994229793549, -0.06715559959411621, 0.1347251683473587, 0.0014995275996625423, 0.17547786235809326, 0.04753217101097107, 0.34660473465919495, 0.17628557980060577, -0.1144559234380722, -0.08221492171287537, 0.24828441441059113, 0.22009819746017456, 0.20144951343536377, -0.008570045232772827, 0.0865718349814415, -0.32343894243240356, 0.20920449495315552, 0.027965694665908813, -0.31986522674560547, 0.08468829095363617, 0.11518523097038269, -0.389604777097702, -0.19485794007778168, -0.1154843345284462, 0.04644760861992836, 0.02669411338865757, -0.195852130651474, -0.13166624307632446, -0.07450000941753387, 0.04906173795461655, -0.11683276295661926, -0.18299394845962524, -0.008063525892794132, 0.11202143132686615, 0.14435692131519318, -0.06196516007184982, -0.05153411254286766, 0.0038886964321136475, -0.13797499239444733, 0.12270551919937134, 0.3206760883331299, 0.1848413199186325, 0.38827815651893616, -0.15584762394428253, -0.05510009825229645, -0.16693834960460663, -0.2802371382713318, 0.029737642034888268, -0.16345402598381042, 0.02335861511528492, -0.055506382137537, 0.24100074172019958, 0.2523811459541321, -0.2359357476234436, 0.05892132967710495, -0.1785370409488678, 0.06043393537402153, 0.12751717865467072, 0.15400521457195282, 0.0530957393348217, -0.08117642998695374, 0.1086200475692749, -0.26915937662124634, 0.022469643503427505, 0.12838025391101837, -0.0614263191819191, 0.11946839839220047, -0.032717179507017136, 0.056674420833587646, -0.18582777678966522, -0.15481986105442047, 0.19051547348499298, 0.24145257472991943, 0.016397034749388695, -0.058333493769168854, 0.20245036482810974, -0.09487222880125046, 0.14602747559547424, -0.07685279101133347, -0.3115132451057434, 0.21137353777885437, -0.054382793605327606, 0.1951480209827423, 0.00727804796770215, -0.20892147719860077, -0.18283268809318542, 0.05971148610115051, 0.10009288787841797, 0.051976751536130905, -0.06104062497615814, 0.1419692039489746, 0.03551299497485161, 0.042799290269613266, -0.2001682072877884, -0.06435700505971909, -0.033805496990680695, 0.06233733147382736, 0.04977046698331833, -0.020132873207330704, 0.02428853139281273, 0.2676933705806732, 0.09242869168519974, -0.2128898650407791, -0.19736939668655396, -0.0005434812046587467, -0.1685934066772461, 0.31929275393486023, 0.2028326392173767, 0.2387712597846985, -0.057192206382751465, 0.37229931354522705, -0.12815728783607483, -0.021300531923770905, -0.053879208862781525, 0.1675063967704773, 0.11336012184619904, 0.09480685740709305, -0.11791978776454926, -0.18371880054473877, 0.0680546686053276, -0.20099657773971558, 0.36630120873451233, -0.25840532779693604, -0.13265344500541687, 0.014871871098876, 0.0674143135547638, -0.09801933169364929, -0.11849565804004669, 0.031409185379743576, -0.03111189603805542, -0.06159693002700806, -0.14740443229675293, -0.09118284285068512, 0.1477106213569641, 0.04957546293735504, -0.2543700933456421, 0.2934274971485138, 0.11849416792392731, 0.3305354118347168, 0.3858233690261841, 0.0039553153328597546, 0.026217497885227203, -0.021715544164180756, -0.17534472048282623, -0.22895550727844238, 0.36261245608329773, 0.12239820510149002, -0.10058273375034332, 0.0017852646997198462, 0.20426544547080994, 0.11274471879005432, -0.0845152735710144, 0.01549359317868948, -0.24793457984924316, -0.10801877081394196, -0.10631616413593292, -0.17182707786560059, -0.19974613189697266, 0.22367990016937256, 0.08493277430534363, 0.14498837292194366, -0.07761318236589432, -0.06127690151333809, 0.25820860266685486, 0.017010532319545746, -0.13550965487957, -0.08809119462966919, 0.0011246930807828903, 0.03723997250199318, 0.15191015601158142, -0.11594732105731964, 0.05507364496588707, 0.02318233996629715, -0.3867824971675873, -0.025726942345499992, 0.0372670516371727, -0.0382695347070694, 0.3240775465965271, -0.14546453952789307, 0.2624393701553345, -0.09828712046146393, 0.1146024614572525, 0.20249208807945251, -0.1426648199558258, 0.09301187843084335, 0.13706406950950623, 0.11060452461242676, 0.12289111316204071, 0.21654513478279114, -0.06488372385501862, 0.29714787006378174, -0.19547036290168762, -0.061923567205667496, 0.09115371853113174, -0.17103229463100433, -0.041019730269908905, -0.28180110454559326, -0.1285867691040039, 0.08061091601848602, 0.03715194761753082, 0.1345352977514267, -0.003870098851621151, -0.05475328862667084, -0.1134277880191803, -0.022189512848854065, -0.0287055354565382, -0.08013071119785309, -0.273898184299469, -0.021970801055431366, -0.031394533812999725, -0.0030900314450263977, 0.0034538591280579567, 0.02680767886340618, -0.06485365331172943, 0.057703182101249695, -0.2565542161464691, -0.1547897309064865, -0.11762212961912155, -0.049477264285087585, -0.07734574377536774, -0.18933437764644623, -0.2977280616760254, 0.07897891104221344, 0.21557822823524475, 0.16355156898498535, 0.08238354325294495, 0.09722134470939636, 0.07094859331846237, 0.08459419012069702, -0.16494296491146088, 0.0933840274810791, 0.04921133071184158, -0.036070626229047775, -0.3577807545661926, 0.2601015865802765, 0.23826134204864502, -0.16273242235183716, -0.21436871588230133, 0.20920950174331665, -0.025958526879549026, 0.11137790232896805, 0.24023661017417908, 0.24425964057445526, 0.15422281622886658, 0.3277095854282379, 0.11265857517719269, 0.11011350154876709, -0.14877773821353912, 0.019448507577180862, -0.11371506005525589, -0.28805193305015564, -0.06425265967845917, -0.14526689052581787, 0.1376608908176422, -0.003189592156559229, 0.023194994777441025, 0.005356658715754747, -0.04546996206045151, 0.38184070587158203, 0.1240636482834816, 0.012548265978693962, 0.011821427382528782, 0.0024387016892433167, 0.19131872057914734, 0.1572154313325882, -0.02007918804883957, 0.03569359704852104, 0.004378109704703093, -0.09245356172323227, -0.26153647899627686, 0.08061757683753967, -0.044798843562603, -0.1395251303911209, -0.04003002122044563, -0.055173154920339584, -0.05691632255911827, -0.1389479637145996, -0.07320824265480042, -0.28025922179222107, 0.014675408601760864, -0.1539628803730011, 0.12067609280347824, 0.05994674563407898, 0.04503440856933594, 0.07485586404800415, 0.2314508557319641, 0.00900760293006897, 0.03720365837216377, -0.010856766253709793, -0.062398381531238556, -0.12162746489048004, -0.07532317191362381, 0.1791245937347412, 0.12182250618934631, 0.08838440477848053, -0.18363529443740845, -0.0326341837644577, -0.13963547348976135, -0.02484072372317314, 0.0699138268828392, 0.14986015856266022, -0.12961514294147491, -0.17015957832336426, 0.2944667935371399, -0.21245285868644714, -0.04136713594198227, 0.18860100209712982, -0.27376681566238403, 0.05595262348651886, 0.05333052575588226, -0.12523199617862701, 0.1074516624212265, 0.16854292154312134, 0.07826808840036392, 0.2164202779531479, -0.13001446425914764, -0.18043848872184753, 0.25829216837882996, 0.09061776101589203, 0.08289134502410889, -0.2563199996948242, -0.32251739501953125, 0.14672043919563293, -0.06287427246570587, -0.2251284122467041, 0.025193989276885986, 0.220920592546463, -0.018554694950580597, -0.015021361410617828, 0.06755145639181137, -0.18538536131381989, 0.11434827744960785, 0.21366265416145325, 0.037714242935180664, 0.09281791746616364, -0.16312521696090698, -0.14031484723091125, 0.19064278900623322, -0.11379797011613846, -0.0979505181312561, -0.0738900750875473, -0.07293477654457092, -0.13722455501556396, -0.19163887202739716, -0.06920923292636871, -0.32396891713142395, -0.0880267322063446, 0.2657599151134491, -0.06574955582618713, 0.06333091855049133, 0.06972138583660126, -0.01594937965273857, 0.0980372205376625, -0.04419046640396118, -0.11565976589918137, -0.11918955296278, 0.21550144255161285, -0.058665476739406586, -0.19556459784507751, 0.07329925149679184, 0.15454071760177612, 0.12525975704193115, -0.24400749802589417, -0.037076689302921295, -0.1409224271774292, -0.07523110508918762, 0.0588727667927742, -0.1270693689584732, 0.07449539750814438, -0.18135690689086914, -0.3296595811843872, -0.21574337780475616, 0.07088853418827057, -0.17755766212940216, 0.06571219116449356, 0.0322878360748291, 0.04380546510219574, -0.0675729364156723, -0.1260758936405182, 0.18521082401275635, -0.06240321695804596 ]
جدول زیر شامل خلاصه ای از انواع برنامه هایی است كه برای مراحل مختلف تمرین توصیه می گردد : گرم كردن گرم كردن به مجموعه ای از فعالیت های مقدماتی اطلاق می شود كه می تواند به صورت فعال مثل دوی نرم، حركات كششی و نرمشی انجام شود . این فعالیت باید باعث آماده شدن بدن برای اجرای تمرینات سنگین شود. بیشتر مطالعات مفید بودن فعالیت های سبک قبل از تمرینات سنگین ثابت كرده اند . مربیان و ورزشکاران گرم كردن را وسیله ای برای آمادگی فیزیولوژی و روانی برای فعالیتهای ورزشی و مسابقات می دانند. به طور كلی هدفها و اثرات گرم كردن عبارت اند از : افزایش درجه حرارت بدن افزایش كارایی عضلات، تاندونها و لیگامنتها افزایش متابولیسم ( سوخت و ساز ) مواد غذایی افزایش حجم ضربه ای و ضربان قلب و در نهایت افزایش برون ده قلبی افزایش خون در عضلات درگیر و ازدیاد هموگلوبین گلبول های قرمز كه باعث حمل اكسیژن بیشتر به سلول های عضلانی می شوند . افزایش سرعت انقباض عضلات به دلیل كاهش چسبندگی آنها و كا
[ 0.03908512741327286, 0.20051178336143494, -0.006323153618723154, 0.32964783906936646, 0.12882685661315918, 0.3524050712585449, -0.13141104578971863, -0.06156747415661812, -0.1193055808544159, 0.058774661272764206, -0.16599544882774353, -0.17001128196716309, -0.012160016223788261, 0.0012430907227098942, 0.35730308294296265, -0.11240929365158081, 0.1900842785835266, 0.09120292961597443, 0.08628009259700775, -0.07733219116926193, -0.06266018748283386, -0.05170520767569542, 0.007523295935243368, -0.09893812984228134, -0.3365703523159027, -0.24485889077186584, -0.045301392674446106, 0.028573567047715187, -0.036031678318977356, -0.057511553168296814, 0.015130371786653996, -0.11627408862113953, -0.002772731240838766, 0.16468769311904907, 0.009902454912662506, 0.02346072345972061, -0.2386697232723236, 0.08045705407857895, -0.29748812317848206, 0.3005274832248688, 0.037997663021087646, -0.2709024250507355, 0.04844003915786743, 0.07578780502080917, 0.1291152983903885, 0.280805766582489, -0.11717000603675842, -0.166640043258667, -0.20178869366645813, 0.02073999121785164, -0.12113605439662933, -0.26815199851989746, -0.008989883586764336, -0.10751800239086151, 0.11267051845788956, -0.031008094549179077, 0.08194050192832947, -0.09868550300598145, -0.2211143970489502, -0.10923335701227188, 0.04245620593428612, 0.018395202234387398, -0.01071207970380783, -0.06594706326723099, 0.07395224273204803, -0.09589296579360962, -0.13295087218284607, 0.3572712540626526, 0.2714451253414154, 0.10025302320718765, -0.11892446130514145, 0.2671811580657959, -0.059393174946308136, -0.18495476245880127, 0.10218437016010284, 0.09737758338451385, -0.09311851114034653, 0.03133535385131836, -0.01878947578370571, -0.25680091977119446, 0.17009645700454712, -0.17474374175071716, -0.11379952728748322, -0.027138302102684975, -0.10869036614894867, 0.09000273048877716, 0.22884725034236908, -0.12534143030643463, 0.006394779309630394, 0.11965453624725342, 0.01227990910410881, 0.21578973531723022, -0.1801152229309082, -0.15706536173820496, 0.11971300095319748, 0.1516832709312439, -0.20277279615402222, -0.13885003328323364, -0.017090149223804474, 0.10347121953964233, -0.04651946574449539, -0.17026743292808533, 0.00912189856171608, 0.20876000821590424, 0.11397980898618698, -0.3783598840236664, 0.034075621515512466, -0.09968564659357071, -0.21187013387680054, -0.06338240206241608, -0.10464419424533844, 0.21704599261283875, -0.024260172620415688, -0.2654510736465454, -0.03198164701461792, -0.1475249081850052, 0.10540975630283356, 0.1950053870677948, -0.12012065947055817, 0.2820495367050171, -0.06847597658634186, -0.3551623225212097, 0.2971266806125641, -0.1690758615732193, 0.145852193236351, -0.3518988788127899, -0.07596415281295776, -0.13701049983501434, -0.015350250527262688, -0.16357216238975525, 0.37548190355300903, 0.2177509069442749, 0.11853261291980743, -0.1321009397506714, -0.018443873152136803, -0.44117969274520874, 0.14085310697555542, 0.1415071189403534, 0.1835128664970398, 0.4296790659427643, 0.07007674872875214, 0.3600890636444092, 0.09292164444923401, -0.31586092710494995, 0.13334956765174866, 0.27945399284362793, -0.22833546996116638, -0.20441022515296936, 0.19202518463134766, -0.11113038659095764, 0.1338849663734436, 0.056552961468696594, 0.016768695786595345, 0.14901688694953918, 0.22870807349681854, -0.10346822440624237, -0.3319392800331116, -0.19898390769958496, 0.15406090021133423, -0.2771967053413391, -0.274114727973938, 0.07835504412651062, -0.09051520377397537, -0.11668024212121964, -0.21766826510429382, -0.19058403372764587, 0.2542518079280853, -0.0911916047334671, 0.019426841288805008, -0.1254817098379135, 0.3128991723060608, -0.07272088527679443, -0.017937256023287773, 0.06447739899158478, 0.006505314726382494, 0.07107852399349213, -0.17848335206508636, -0.29911404848098755, -0.09866729378700256, 0.1475805789232254, 0.5680524110794067, -0.14436142146587372, 0.23148907721042633, -0.19470860064029694, 0.27929359674453735, 0.02887711673974991, -0.12577387690544128, -0.12588262557983398, 0.15389469265937805, 0.3159556984901428, -0.2573412358760834, -0.13659778237342834, -0.15290722250938416, 0.21371114253997803, -0.12298803776502609, 0.1384068876504898, 0.13778182864189148, -0.018790429458022118, -0.1533900797367096, -0.05588975548744202, -0.2608720362186432, -0.14233773946762085, 0.1679871678352356, 0.04235811159014702, 0.2301427125930786, -0.01489469688385725, -0.09868709743022919, -0.20601364970207214, 0.36055630445480347, 0.05377309024333954, -0.07012338936328888, 0.19469121098518372, -0.04940708726644516, -0.18482357263565063, -0.08568920195102692, 0.22556796669960022, 0.07182398438453674, 0.19844496250152588, -0.20486167073249817, 0.09943124651908875, 0.1335560381412506, 0.06531663239002228, 0.0488770417869091, -0.12085746973752975, -0.2131548672914505, 0.11961977928876877, -0.0011119460687041283, 0.1037457138299942, 0.2168978452682495, -0.028100376948714256, 0.0027626832015812397, -0.1542292684316635, -0.0496043786406517, 0.21229484677314758, -0.19652536511421204, -0.30233991146087646, -0.15108969807624817, 0.1242571473121643, 0.05640164390206337, 0.11653149127960205, -0.15136218070983887, 0.06336165964603424, 0.03962346911430359, 0.14799466729164124, 0.010686160065233707, 0.1562364548444748, -0.10623524338006973, 0.013996917754411697, 0.04805801436305046, -0.019627558067440987, -0.0502089262008667, -0.06423602253198624, -0.01955414190888405, -0.08149257302284241, -0.09959579259157181, -0.030477449297904968, 0.010010719299316406, -0.04292586073279381, -0.2606741189956665, 0.3105466961860657, 0.15949493646621704, 0.010966198518872261, 0.043612685054540634, 0.20087039470672607, 0.39995014667510986, -0.1846654713153839, -0.012218954041600227, -0.09907648712396622, -0.15362480282783508, 0.0903719887137413, -0.08358791470527649, -0.2050487995147705, -0.47920602560043335, -0.043842025101184845, 0.0946982353925705, -0.31109678745269775, -0.2657151222229004, 0.012684855610132217, 0.3080209493637085, -0.0015272758901119232, -0.13319939374923706, -0.3234391510486603, -0.016398828476667404, -0.11519873887300491, 0.12027072161436081, -0.2026984840631485, 0.2967713475227356, -0.020166102796792984, 0.10658599436283112, 0.07539427280426025, -0.02408403903245926, 0.04265684261918068, -0.06709170341491699, -0.33008500933647156, -0.07362654060125351, 0.3256828486919403, 0.16955700516700745, 0.04481305181980133, -0.09998677670955658, -0.0006224634125828743, 0.2983832359313965, -0.21081003546714783, -0.011539132334291935, -0.0035484060645103455, 0.04052167385816574, -0.25063300132751465, 0.056918710470199585, 0.013821638189256191, 0.12944146990776062, 0.14489111304283142, -0.12970492243766785, 0.13307702541351318, -0.04426565393805504, 0.09437461942434311, 0.235116645693779, -0.07712135463953018, 0.010786508210003376, 0.22423061728477478, -0.23476052284240723, -0.11233006417751312, -0.06208563596010208, 0.14240185916423798, 0.19845809042453766, -0.09776664525270462, -0.1718531847000122, 0.04320573806762695, -0.03772909939289093, -0.1615847647190094, 0.048785094171762466, 0.003034094348549843, -0.1883360892534256, -0.05227053910493851, 0.49457645416259766, 0.12160884588956833, 0.18578003346920013, 0.17622828483581543, 0.19334769248962402, 0.2269875705242157, 0.028436914086341858, -0.09760899841785431, 0.1795288771390915, 0.10767625272274017, -0.2077309489250183, 0.1231999322772026, 0.24478530883789062, -0.2522795796394348, 0.022733602672815323, -0.006081386003643274, 0.15089638531208038, -0.009338810108602047, -0.12041211873292923, -0.0047483183443546295, 0.18793943524360657, -0.16135019063949585, 0.24436163902282715, 0.2067890167236328, -0.033106885850429535, -0.008809328079223633, -0.11262033879756927, 0.06411633640527725, -0.18478327989578247, 0.09001424163579941, 0.018364354968070984, 0.01852307841181755, -0.09498666226863861, -0.2471698820590973, -0.35371339321136475, -0.16492044925689697, -0.14405161142349243, 0.019855476915836334, -0.0069918520748615265, -0.1765233278274536, 0.13588711619377136, 0.03240884095430374, 0.09931351244449615, 0.25886276364326477, 0.10850484669208527, 0.0829022228717804, 0.19235381484031677, 0.003989886492490768, -0.11895288527011871, 0.08946949988603592, -0.17973491549491882, 0.20688550174236298 ]
�ورده های لبنی با تركیبات مکمل پروتئینی افزوده شود، اگر چه، مصرف مقادیر زیاد پروتئین ضروری نیست. ۶- در هفته سه بار یا كمتر گوشت قرمز مصرف شود، برای مصرف بیشتر، گوشت سفید انتخاب شود.
[ 0.12883225083351135, -0.08374660462141037, -0.008923831395804882, 0.0304974764585495, 0.20722928643226624, 0.04117302596569061, -0.2722173035144806, -0.12223251163959503, 0.050063539296388626, -0.27523791790008545, 0.1271478533744812, -0.0057970196940004826, -0.46760818362236023, 0.0765291079878807, 0.16269803047180176, -0.06740178167819977, 0.11548248678445816, 0.10746980458498001, -0.21935239434242249, 0.039785463362932205, -0.09315719455480576, -0.13582707941532135, -0.03394046798348427, 0.12938785552978516, 0.08864163607358932, -0.15995553135871887, 0.10727685689926147, -0.05550960451364517, 0.07067035138607025, -0.0648588165640831, 0.012901638634502888, -0.04812300577759743, -0.012128571048378944, -0.27312663197517395, -0.04170355573296547, 0.03578591346740723, 0.15459708869457245, -0.17459915578365326, 0.007532369811087847, 0.01139787770807743, 0.20885735750198364, -0.09822884202003479, 0.25682854652404785, 0.012421262450516224, 0.04449375346302986, 0.27083703875541687, -0.36094072461128235, -0.001779855927452445, 0.21016456186771393, -0.014497289434075356, -0.22457364201545715, -0.24789123237133026, -0.02683883346617222, -0.06402228772640228, 0.23784472048282623, 0.15491144359111786, -0.07785186916589737, 0.05335593596100807, -0.36482173204421997, 0.1377066969871521, -0.14221271872520447, 0.21249882876873016, 0.15127579867839813, -0.012493543326854706, 0.23953977227210999, -0.14256231486797333, -0.15677368640899658, -0.07808377593755722, -0.23396970331668854, 0.4586557447910309, -0.1542767584323883, 0.16095034778118134, -0.24658997356891632, -0.3365742564201355, -0.06680454313755035, 0.27139705419540405, 0.24199028313159943, -0.03871382772922516, 0.2655963897705078, 0.1655602902173996, -0.3595726490020752, -0.07464635372161865, -0.04141716659069061, -0.0023913371842354536, -0.14729537069797516, -0.029760703444480896, -0.32833027839660645, -0.04602048918604851, -0.2793687582015991, 0.23517905175685883, 0.1809753179550171, -0.12539993226528168, 0.26029983162879944, 0.0940798819065094, -0.048790525645017624, 0.23088565468788147, -0.16259467601776123, -0.22030797600746155, -0.026770438998937607, -0.09989821910858154, -0.23744367063045502, -0.1663859784603119, -0.02478357031941414, -0.20867756009101868, -0.16739140450954437, -0.15165941417217255, -0.2694178819656372, 0.31070476770401, 0.12368058413267136, 0.11244996637105942, -0.01678871177136898, 0.4029635190963745, 0.11041753739118576, 0.12951181828975677, -0.2611609697341919, 0.23142313957214355, 0.16829979419708252, -0.18805482983589172, -0.04871607571840286, 0.17744392156600952, -0.059927329421043396, -0.11812365055084229, 0.1485992968082428, -0.24033713340759277, -0.23465700447559357, 0.0007928609848022461, 0.14831297099590302, 0.021477749571204185, -0.05569472908973694, 0.0054580047726631165, 0.13974738121032715, -0.25619834661483765, -0.135397270321846, -0.10096102952957153, -0.05143820494413376, -0.07119658589363098, 0.05556301027536392, -0.23123644292354584, 0.06977222114801407, 0.0600786916911602, -0.012970738112926483, 0.09938156604766846, 0.003484152490273118, -0.20118626952171326, 0.3213714063167572, 0.2431229054927826, 0.1660502403974533, 0.08996947109699249, 0.04483409225940704, -0.2140325903892517, 0.04659411683678627, 0.28953275084495544, -0.23331718146800995, -0.32647791504859924, 0.06323179602622986, 0.04246024042367935, -0.245561882853508, -0.06476999074220657, 0.046474896371364594, 0.2067953497171402, -0.35707321763038635, 0.042125899344682693, 0.07231472432613373, -0.07976602017879486, 0.0018065290059894323, 0.21277667582035065, 0.10023242980241776, -0.015981294214725494, 0.1586168110370636, 0.10565026849508286, 0.29997333884239197, 0.18297360837459564, 0.0029677848797291517, 0.03806903213262558, 0.006319905165582895, 0.008188647218048573, -0.3659149706363678, 0.05450619012117386, 0.35114049911499023, 0.03631395101547241, 0.10584921389818192, 0.054610926657915115, 0.04339814558625221, -0.17510801553726196, 0.034782323986291885, -0.04823490232229233, -0.03711167350411415, 0.06738566607236862, 0.1671447455883026, 0.05930369719862938, 0.2835318446159363, -0.07389847189188004, -0.12797045707702637, 0.33904510736465454, -0.09176259487867355, -0.10000815242528915, 0.07965048402547836, 0.3060983121395111, 0.165543794631958, -0.08801086246967316, 0.10915691405534744, -0.2194577306509018, 0.3147479295730591, 0.006846160627901554, 0.04836500808596611, -0.35633862018585205, -0.05061833932995796, -0.07512155175209045, 0.2359902560710907, -0.0826156809926033, -0.08936122804880142, 0.3135276734828949, -0.19133232533931732, 0.03979431837797165, -0.36092862486839294, 0.19097648561000824, 0.3089613914489746, -0.20296847820281982, 0.035877078771591187, 0.01368110440671444, -0.1827249825000763, -0.32273972034454346, 0.09426804631948471, -0.22784413397312164, 0.22332331538200378, 0.14944110810756683, 0.18793028593063354, 0.27905771136283875, 0.07061247527599335, -0.1771458387374878, 0.07692178338766098, 0.2622222304344177, 0.03807680681347847, -0.017034439370036125, 0.08056311309337616, -0.17543825507164001, -0.1064145639538765, 0.18005576729774475, 0.21515177190303802, 0.5023759603500366, -0.17748808860778809, 0.021728545427322388, -0.006919217761605978, 0.10170534998178482, -0.059435807168483734, 0.10482892394065857, 0.021979020908474922, 0.17504417896270752, 0.013741055503487587, 0.07010049372911453, -0.2732256352901459, -0.00041328062070533633, 0.03230089694261551, -0.33695825934410095, 0.058197587728500366, -0.1286923885345459, -0.025838632136583328, -0.016054930165410042, -0.05179818347096443, -0.03505326434969902, 0.1637001931667328, 0.23598968982696533, 0.20832283794879913, 0.29725903272628784, 0.34954237937927246, -0.08687318116426468, -0.22511392831802368, -0.09377459436655045, -0.0055521694011986256, 0.12187013775110245, 0.1403397023677826, -0.2324003428220749, -0.0653868243098259, 0.22682121396064758, 0.12066040933132172, 0.017798438668251038, 0.03351802006363869, 0.13393260538578033, -0.19227451086044312, -0.10206234455108643, 0.1147308200597763, -0.08535166829824448, -0.12824644148349762, 0.13371385633945465, -0.11828150600194931, 0.09341751784086227, 0.17554979026317596, -0.07694334536790848, 0.09875006973743439, -0.1320856511592865, -0.019084570929408073, 0.02472076751291752, -0.03835337981581688, -0.16172710061073303, -0.15674163401126862, 0.20382647216320038, 0.2036392241716385, 0.17691375315189362, -0.20736025273799896, 0.07623818516731262, -0.22365285456180573, -0.24436309933662415, 0.1278689056634903, 0.18596282601356506, -0.42880940437316895, -0.041486892849206924, 0.021418612450361252, -0.002111582551151514, 0.1422630399465561, -0.23759686946868896, -0.0416962169110775, 0.03112059272825718, 0.1356276422739029, 0.11000815033912659, -0.17509064078330994, 0.08875257521867752, 0.22084398567676544, 0.29967087507247925, 0.06854850053787231, -0.14722852408885956, 0.2437203824520111, -0.17005939781665802, -0.11347832530736923, 0.18640129268169403, 0.03920651227235794, 0.17647606134414673, -0.09878140687942505, -0.03377845138311386, 0.2723115086555481, 0.2024732232093811, 0.07615799456834793, 0.30871421098709106, -0.16059115529060364, -0.14411374926567078, -0.3747367858886719, -0.09660762548446655, 0.021891310811042786, -0.15251252055168152, -0.13900640606880188, -0.020573368296027184, -0.19069473445415497, -0.025594383478164673, -0.05091194063425064, -0.07095575332641602, -0.054925303906202316, -0.16589388251304626, -0.0815282016992569, 0.14901110529899597, -0.05319671705365181, -0.2276967614889145, 0.038584381341934204, 0.05323733016848564, -0.03620065748691559, 0.04528665915131569, 0.09940800815820694, -0.07941901683807373, -0.2216833382844925, 0.0485004298388958, -0.11063171178102493, 0.07656188309192657, -0.24863199889659882, -0.2193300426006317, -0.09461158514022827, -0.001475005759857595, -0.07583632320165634, -0.2933214604854584, -0.21751393377780914, -0.015005986206233501, -0.052317723631858826, 0.0910509005188942, 0.06395401060581207, 0.0815819650888443, -0.019636977463960648, -0.07686210423707962, -0.16113123297691345, -0.11231314390897751, 0.2297196239233017, -0.10010641813278198, 0.2164323329925537, 0.07810387760400772, 0.13587342202663422, -0.3463379442691803, 0.414546400308609, -0.09255301207304001 ]
�ورتی ( فاسیا) در نزدیکی زاویه فک زیرین 2. سرخرگ گیجگاهی، سرخرگ سباتی، سرخرگ بازویی، سرخرگ رانی و . سرخرگ پشت پایی مراحل تمرین معمولا كل دوره تمرین ورزش كاران را به سه مرحله تقسیم می كنند این مراحل عبارت اند از تمرینات خارج از فصل مسابقه و تمرینات پیش از فصل مسابقهو تمرینات فصل مسابقه كه به شرح هر یک از انها می پردازیم. تمرینات خارج از فصل مسابقه
[ 0.2386232167482376, 0.037847623229026794, 0.002294480800628662, -0.11991199105978012, -0.02396433986723423, 0.15104611217975616, -0.1102474182844162, -0.07048478722572327, 0.0029458431527018547, 0.00011213393736397848, 0.1444159746170044, -0.12141770869493484, -0.12505404651165009, 0.1517351269721985, 0.11522714793682098, 0.011335260234773159, 0.017328934744000435, 0.12227955460548401, 0.1310732215642929, -0.02602449059486389, 0.15514026582241058, -0.04113392531871796, -0.0785418227314949, 0.09181270748376846, -0.2716422379016876, -0.07325387001037598, -0.10822591930627823, 0.013216792605817318, -0.00953987892717123, -0.15789693593978882, -0.18774563074111938, 0.03591413423418999, -0.1284264177083969, 0.017920618876814842, -0.05015292391180992, 0.09957074373960495, -0.37502390146255493, -0.03351317718625069, -0.311129093170166, 0.30646398663520813, -0.13955415785312653, -0.0749276876449585, -0.10042481124401093, -0.015320027247071266, 0.3587762415409088, 0.21892273426055908, -0.06106121465563774, -0.01503896526992321, 0.05104093626141548, -0.08679194003343582, 0.17236310243606567, -0.0052144210785627365, 0.006435837130993605, -0.021925432607531548, 0.19276505708694458, 0.12454149127006531, 0.08493059873580933, 0.13608764111995697, -0.24700014293193817, 0.16480813920497894, 0.22300665080547333, 0.09428512305021286, -0.23852671682834625, -0.1369389146566391, -0.20547325909137726, -0.19918668270111084, 0.20782612264156342, 0.31941989064216614, -0.03422936797142029, 0.08293495327234268, -0.2385619729757309, -0.05440232902765274, -0.06094178557395935, -0.1760132610797882, 0.10657012462615967, 0.31430864334106445, -0.0164954774081707, 0.0019923485815525055, 0.018282579258084297, -0.2017553746700287, -0.09571558982133865, -0.08888320624828339, 0.09208773821592331, -0.1098664402961731, 0.044284429401159286, 0.13470658659934998, 0.040543291717767715, 0.15259197354316711, -0.16369952261447906, 0.06340795010328293, 0.16853801906108856, -0.2315787971019745, 0.021714860573410988, 0.010327287949621677, 0.19769228994846344, 0.2079702466726303, -0.0694189965724945, -0.056459445506334305, 0.22617480158805847, 0.2843444049358368, -0.0688571110367775, 0.01249338872730732, -0.06792531907558441, 0.2985178530216217, 0.0384967178106308, 0.06288672238588333, -0.07596172392368317, 0.002732231980189681, -0.07619841396808624, 0.08343520760536194, -0.12702596187591553, 0.133344829082489, 0.03098987229168415, 0.05957974120974541, -0.26840370893478394, 0.06678154319524765, -0.20787180960178375, 0.12875816226005554, 0.1427377164363861, 0.2701294422149658, -0.2538231611251831, -0.3483920991420746, 0.2526334822177887, -0.17623956501483917, 0.20669348537921906, -0.3006715178489685, -0.14836527407169342, 0.0461738184094429, 0.05374898388981819, -0.20856034755706787, 0.09788569808006287, 0.06201816350221634, -0.26602551341056824, -0.11847914010286331, -0.09552109986543655, -0.2139260470867157, 0.01723383739590645, 0.02235775627195835, -0.050074148923158646, 0.11833125352859497, -0.005010759457945824, 0.05698711797595024, 0.398100346326828, 0.1368352770805359, -0.0398842953145504, 0.029576966539025307, -0.34571585059165955, -0.11670549213886261, 0.14196248352527618, -0.2285798043012619, -0.07602797448635101, -0.008957387879490852, 0.06965544819831848, 0.2964664399623871, -0.06984879821538925, -0.09026984870433807, -0.267661988735199, -0.12289406359195709, -0.20059219002723694, -0.12053358554840088, -0.38134634494781494, 0.21365992724895477, 0.0002514856169000268, 0.07896402478218079, 0.11454721540212631, 0.07613462209701538, 0.09922611713409424, -0.0178713146597147, -0.062154389917850494, -0.27581995725631714, 0.2541316747665405, -0.06432931125164032, -0.03313151001930237, -0.12505750358104706, 0.1366230547428131, 0.16706903278827667, -0.24437135457992554, -0.16445784270763397, -0.06277301907539368, 0.2187749594449997, 0.39732611179351807, -0.23321975767612457, 0.07246865332126617, -0.016025099903345108, 0.099073626101017, -0.019487222656607628, -0.26734212040901184, 0.08259989321231842, 0.09003524482250214, 0.05311804637312889, -0.10752066969871521, -0.05754420906305313, -0.0026859850622713566, 0.1491863876581192, -0.17609438300132751, 0.058523990213871, 0.11902860552072525, 0.03222979977726936, -0.23192889988422394, -0.016210023313760757, -0.057835716754198074, 0.13585244119167328, 0.00218970887362957, -0.047647152096033096, -0.09799379855394363, 0.16624341905117035, -0.027702877297997475, -0.31820258498191833, 0.14814959466457367, 0.26551350951194763, -0.23032991588115692, -0.03669466823339462, 0.25930050015449524, -0.2869737446308136, 0.2513754963874817, -0.1606360673904419, -0.06982883810997009, -0.017745904624462128, -0.3025681972503662, -0.06077323108911514, 0.010976542718708515, 0.18381710350513458, 0.09874080121517181, -0.15502431988716125, 0.009327307343482971, 0.27499112486839294, 0.1400805115699768, 0.0007179509848356247, 0.07893654704093933, -0.00570655195042491, 0.16220347583293915, 0.2920927107334137, -0.22646193206310272, 0.3044084310531616, -0.15305493772029877, -0.19442221522331238, -0.12551839649677277, 0.042543116956949234, 0.05814935266971588, -0.1906883269548416, 0.07673569768667221, 0.15202710032463074, 0.014843500219285488, 0.07376626133918762, 0.2194940149784088, 0.07794211059808731, 0.06525392830371857, -0.03944166377186775, 0.10572127997875214, 0.023203929886221886, 0.09483881294727325, -0.10399274528026581, -0.02997637912631035, 0.18896375596523285, -0.10883520543575287, -0.24305710196495056, 0.10776972025632858, 0.02242244966328144, -0.09578719735145569, 0.07505436986684799, -0.09396804869174957, 0.13138359785079956, 0.11921019852161407, -0.028050608932971954, 0.0724785178899765, -0.022487077862024307, 0.07769715785980225, 0.17638486623764038, -0.09321946650743484, 0.07747045159339905, -0.29029858112335205, -0.07742930948734283, -0.3419942259788513, 0.0291195809841156, -0.0944656953215599, -0.11536788940429688, -0.1424434334039688, -0.01564152166247368, -0.01146161463111639, -0.08434715121984482, -0.26949343085289, -0.23934295773506165, 0.02606392838060856, 0.06878233700990677, 0.4602723717689514, 0.007935327477753162, 0.10247569531202316, 0.034428127110004425, 0.3232087194919586, -0.04328480735421181, -0.11984293907880783, 0.12389283627271652, -0.16616852581501007, -0.16435115039348602, -0.07576043158769608, 0.23101821541786194, -0.000963125319685787, -0.024280130863189697, -0.11285091936588287, 0.011390830390155315, -0.08197259157896042, -0.03875715285539627, 0.07216997444629669, 0.06520351022481918, -0.1589994877576828, -0.3566367030143738, 0.013009761460125446, 0.01933232881128788, 0.23117414116859436, 0.16662056744098663, -0.19750426709651947, 0.3165161609649658, 0.02548583596944809, 0.0008632438257336617, 0.42055195569992065, 0.028449317440390587, 0.11372683942317963, 0.19571895897388458, 0.04956386238336563, -0.2012878805398941, 0.03514476865530014, 0.16255784034729004, 0.08374756574630737, -0.03600262850522995, -0.12295503169298172, 0.03472394123673439, -0.025342846289277077, -0.1459614485502243, -0.013354750350117683, 0.1326178014278412, -0.15736190974712372, 0.05511767044663429, 0.14000333845615387, -0.1690794974565506, 0.12993325293064117, -0.007579705212265253, 0.05083330348134041, 0.23538407683372498, -0.12639333307743073, -0.041943203657865524, -0.14138320088386536, -0.030293432995676994, -0.08492410182952881, -0.011800821870565414, 0.05765875056385994, -0.290485680103302, -0.10920342057943344, -0.10936719179153442, 0.1679895967245102, -0.03506473824381828, 0.0855042040348053, 0.008974697440862656, 0.08758945763111115, 0.07097535580396652, -0.06532708555459976, 0.2238132804632187, -0.001300022122450173, 0.03148824721574783, -0.013906767591834068, 0.031370606273412704, -0.028347646817564964, -0.3289700448513031, 0.016592584550380707, 0.05939633399248123, 0.19653791189193726, -0.07113687694072723, -0.19311855733394623, -0.08796989172697067, -0.020987270399928093, 0.014545068144798279, 0.12283522635698318, -0.08991089463233948, -0.07848396897315979, -0.1478980928659439, 0.17284511029720306, 0.20910140872001648, 0.099950410425663, -0.14359426498413086, -0.004955924116075039, 0.09713944792747498, -0.1857965588569641, 0.042543888092041016, 0.15531623363494873, 0.03451834246516228 ]
شود و به دلیل اینکه مراحل تولید انرژی در بدن صورت می گیرد، توانایی جذب و حمل اكسیژن به عضلات فعال در تعیین نحوه عملکرد بدن عامل مهمی به حساب می آید . هر قدر بدن بتواند اكسیژن بیشتری جذب كند، به همان اندازه نیز كار بیشتری را می تواند انجام دهد و بدن با خستگی كمتری نیز روبرو می شود،
[ -0.029442762956023216, 0.07611998170614243, -0.08447639644145966, 0.24182987213134766, -0.017042553052306175, -0.006339868996292353, 0.23935233056545258, 0.04617436230182648, 0.017361899837851524, 0.03427642211318016, 0.06201906129717827, -0.09868825227022171, -0.1177106499671936, 0.05432761833071709, 0.2446327656507492, 0.012536629103124142, 0.2029135674238205, -0.0607130266726017, -0.29748255014419556, -0.03712775558233261, 0.039158739149570465, -0.0778864324092865, 0.2033446729183197, -0.13197168707847595, -0.12948930263519287, -0.15519267320632935, -0.08392439037561417, -0.01824084483087063, -0.021223749965429306, -0.09264551103115082, -0.05897657573223114, -0.23229724168777466, 0.03912615031003952, -0.13077765703201294, -0.1805841475725174, 0.18796256184577942, -0.08468473702669144, -0.028005197644233704, -0.04231705144047737, -0.017420513555407524, -0.06406193971633911, -0.14122039079666138, -0.07252173870801926, 0.18550285696983337, -0.047723300755023956, 0.29093649983406067, 0.11802314221858978, -0.21458034217357635, -0.097440205514431, -0.09425337612628937, 0.09352418780326843, -0.2769559621810913, 0.021007264032959938, -0.04658754542469978, 0.22690626978874207, 0.2712186872959137, -0.09766501933336258, -0.12163499742746353, -0.2793656289577484, -0.09894736111164093, -0.004471563268452883, 0.25075069069862366, 0.1717088669538498, -0.0019969309214502573, 0.2547430098056793, -0.29625606536865234, -0.05743671581149101, 0.11566319316625595, 0.022711798548698425, 0.0442880317568779, -0.035434503108263016, -0.12423023581504822, -0.008578517474234104, -0.27679628133773804, 0.08046270161867142, 0.16631078720092773, -0.06395623832941055, -0.13971303403377533, 0.1176675334572792, -0.00019885246001649648, 0.2004614621400833, -0.19592522084712982, 0.057115379720926285, 0.02190309762954712, 0.052849117666482925, 0.2505229711532593, 0.03801919147372246, -0.21040865778923035, -0.10481806844472885, 0.15003280341625214, -0.04345755651593208, 0.09688851982355118, -0.08792361617088318, 0.027803150936961174, 0.0573137104511261, 0.04204726964235306, -0.19123584032058716, 0.09720466285943985, -0.1537986546754837, -0.07383467257022858, -0.08331263810396194, 0.13552090525627136, -0.09459004551172256, 0.11716433614492416, 0.013989845290780067, -0.28721508383750916, -0.09139704704284668, 0.055512119084596634, 0.05875907465815544, 0.13340914249420166, 0.14015670120716095, 0.31436726450920105, -0.016687622293829918, 0.20238356292247772, 0.044524550437927246, 0.04691750928759575, -0.09880345314741135, -0.017658870667219162, 0.0897412896156311, 0.22004926204681396, -0.12215811014175415, -0.2321045845746994, 0.13961496949195862, -0.09082359820604324, 0.18624739348888397, -0.14013834297657013, 0.08020452409982681, -0.018674703314900398, 0.14918385446071625, -0.1990465670824051, 0.3089507818222046, 0.25282835960388184, -0.10129350423812866, -0.0696977823972702, -0.136600062251091, -0.2811319828033447, 0.17953789234161377, 0.0022107975091785192, -0.029107337817549706, 0.3990856111049652, 0.14368347823619843, 0.3809765875339508, 0.24790814518928528, -0.22603800892829895, -0.21382467448711395, 0.16383086144924164, 0.16043110191822052, -0.16553865373134613, 0.16105850040912628, -0.033857930451631546, 0.019294457510113716, 0.10073158890008926, 0.1555837243795395, 0.0236832145601511, 0.07662705332040787, -0.013675300404429436, -0.36002475023269653, -0.18780191242694855, -0.036953870207071304, -0.1130005419254303, -0.21106815338134766, 0.20873208343982697, -0.10647392272949219, -0.10472140461206436, 0.07624253630638123, 0.07921725511550903, 0.2170310765504837, 0.06886669248342514, 0.10407600551843643, -0.13156139850616455, 0.07908261567354202, 0.031942129135131836, -0.17916929721832275, -0.06322495639324188, 0.17234784364700317, -0.021135825663805008, -0.3712894916534424, 0.08542488515377045, 0.07307934761047363, -0.012381640262901783, 0.4210923910140991, -0.1788659691810608, 0.02440056763589382, -0.12471301853656769, 0.16691505908966064, -0.13721944391727448, -0.04987950623035431, -0.08802542835474014, 0.08224895596504211, 0.2330082803964615, 0.15603506565093994, 0.16408923268318176, -0.02549646981060505, 0.11918148398399353, -0.22312761843204498, -0.12116795778274536, 0.00021255800675135106, 0.2125168889760971, -0.16709895431995392, -0.24671153724193573, -0.04514820873737335, -0.12094464153051376, 0.06337835639715195, 0.050196804106235504, -0.06229391694068909, -0.0766388475894928, -0.1139334887266159, -0.07593455165624619, 0.19158591330051422, -0.10335104912519455, -0.06483089178800583, -0.0033383311238139868, 0.11612774431705475, 0.0570584237575531, 0.004928919952362776, -0.1453533172607422, -0.018897533416748047, 0.22374394536018372, -0.1051732748746872, -0.09269318729639053, -0.058885473757982254, -0.01484566181898117, 0.014071621000766754, -0.08862543106079102, -0.17780554294586182, -0.10669565200805664, 0.0403231643140316, 0.12452785670757294, 0.08154606819152832, -0.05658130720257759, -0.058120012283325195, -0.03966893255710602, -0.02530999481678009, 0.03758645057678223, -0.09531265497207642, -0.08616475015878677, -0.2547677755355835, 0.1847948282957077, 0.11715082079172134, -0.2641550302505493, -0.06552718579769135, -0.03556458652019501, -0.018937641754746437, 0.0033901380375027657, 0.13821087777614594, 0.3202913701534271, 0.1547805815935135, 0.05998285114765167, -0.057050954550504684, 0.13467983901500702, -0.12420263141393661, -0.07283458858728409, 0.06708190590143204, -0.206767275929451, -0.17010535299777985, -0.046405378729104996, 0.10392939299345016, 0.04700613021850586, -0.10303779691457748, 0.12143527716398239, -0.09577133506536484, 0.32980823516845703, 0.11197645962238312, -0.09998458623886108, 0.1415887326002121, -0.13155174255371094, -0.04344681650400162, -0.03367104008793831, -0.04090587794780731, 0.04108308255672455, -0.015822604298591614, -0.11451535671949387, -0.22346515953540802, 0.03419934958219528, 0.36192551255226135, -0.30126988887786865, -0.22817838191986084, -0.12712420523166656, 0.053556349128484726, 0.18911904096603394, 0.1339968591928482, -0.30735480785369873, 0.13888010382652283, -0.05036933347582817, 0.0728117898106575, -0.15302789211273193, 0.1328102946281433, 0.13852021098136902, 0.21003283560276031, -0.0963645949959755, 0.09859093278646469, -0.012705658562481403, -0.0089112538844347, 0.06352769583463669, 0.08430574834346771, 0.18109990656375885, 0.16318969428539276, 0.1917978972196579, -0.1757100224494934, 0.13017775118350983, 0.0545966736972332, -0.13491205871105194, 0.0406753309071064, -0.12195999920368195, -0.35954585671424866, -0.12351244688034058, 0.18924568593502045, -0.2188255339860916, 0.012706942856311798, 0.016598200425505638, -0.2749863564968109, -0.09474646300077438, -0.22107429802417755, -0.18755878508090973, 0.010066601447761059, -0.02274484746158123, -0.23533745110034943, 0.10780467838048935, 0.022531848400831223, -0.1059698835015297, 0.2203306406736374, 0.09455227851867676, 0.14846909046173096, -0.042595818638801575, -0.12674853205680847, 0.12348994612693787, 0.30476391315460205, -0.04436269402503967, 0.09241856634616852, 0.03247508779168129, 0.07647287100553513, 0.08938120305538177, 0.36552974581718445, -0.06202378869056702, 0.3713342845439911, 0.26402854919433594, -0.01841149479150772, 0.12625207006931305, -0.12074866890907288, -0.17861466109752655, 0.1954822689294815, 0.01661686599254608, -0.10009601712226868, 0.02787935361266136, 0.044327687472105026, -0.029954398050904274, -0.05696040764451027, 0.08356885612010956, -0.1308562308549881, -0.034858494997024536, 0.08650612831115723, -0.1096055656671524, 0.0064917318522930145, -0.16991131007671356, 0.05650683492422104, -0.08269599825143814, -0.03182513639330864, -0.04863941669464111, -0.11837020516395569, 0.10410866886377335, -0.1682027131319046, -0.10990315675735474, 0.09947443008422852, 0.1312299370765686, -0.21886329352855682, -0.21674028038978577, -0.22462856769561768, -0.06730487942695618, -0.10765852779150009, 0.2617301344871521, -0.043223243206739426, 0.01673467457294464, -0.04675053805112839, -0.0847434252500534, -0.12435957044363022, 0.026845179498195648, -0.0023255159612745047, 0.2343243509531021, 0.07837264984846115, -0.13164971768856049, 0.12422451376914978, -0.0020374013110995293, 0.16515837609767914, -0.15587572753429413 ]
ت اولیه بعد از اجرای فعالیت اصلی را بدانید لازمه گسترش قابلیت های جسمانی تمرین دادن عضلات تحت برنامه فزاینده است كه در نتیجه آن ضمن حجیم شدن عضله پر قدرت، استقامت، سرعت و سایر قابلیت های آن افزوده می شود . رعایت اصول تمرین منوط به شناخت نوع منبع انرژی غالب كه در اجرای حركت مورد استفاده قرار می گیرد و رعایت اصل اضافه بار است. در مبحث أصول تمرین ویژگی تمرین، شدت تمرین و اضافه بار شرح داده می شود ویژگی تمرین كلیه برنامه های تمرین می باید نسبت به توسعه دستگاه یا دستگاه های انرژی غالب درگیر ویژگی خاصی داشته باشند. همچنین این موضوع قابل ذكر است كه ویژگی تمرین به طور یکسان در برنامه های بدنسازی عمومی به كار میرود . هر چند، در چنین موردی ممکن است الزاما علاقه ای به بهبود عملکرد ورزشی نداشته بلکه هدف تنها آمادگی جسمانی باشد. در اغلب رشته های ورزشی هنگام تنظیم برنامه تمرین،
[ 0.14344756305217743, 0.19071221351623535, -0.04740375280380249, 0.10009589046239853, -0.08475252240896225, 0.1759045124053955, 0.035268258303403854, 0.14089332520961761, -0.12980610132217407, 0.04403325542807579, 0.08197209984064102, 0.02898496948182583, -0.01967329904437065, 0.041513197124004364, 0.347641259431839, -0.11667227745056152, 0.2446066439151764, -0.06264039129018784, -0.24643132090568542, -0.153181791305542, -0.08672696352005005, -0.13110169768333435, 0.22648492455482483, -0.034978657960891724, -0.24145202338695526, -0.1394982933998108, -0.10963606089353561, 0.04965047538280487, 0.15207186341285706, -0.24335283041000366, -0.2427981197834015, -0.10324695706367493, 0.12488687038421631, -0.08582839369773865, -0.19152197241783142, 0.25809961557388306, -0.08918587118387222, 0.135105162858963, -0.24341142177581787, 0.020923515781760216, -0.07967886328697205, -0.22850455343723297, 0.05446282774209976, 0.10414854437112808, 0.12953802943229675, 0.29917818307876587, 0.04633627086877823, 0.0024796994403004646, -0.1824026107788086, -0.05749712511897087, -0.014879676513373852, -0.23344263434410095, 0.13863587379455566, -0.1996118277311325, 0.2781638503074646, 0.08613626658916473, 0.14922186732292175, 0.0656505674123764, -0.18495392799377441, 0.07530509680509567, -0.043443482369184494, 0.19944432377815247, 0.05278300493955612, -0.03601173311471939, 0.04313862323760986, -0.2687060236930847, -0.08183272182941437, 0.25174033641815186, 0.032910048961639404, 0.31976866722106934, 0.03179999440908432, 0.018557537347078323, -0.1163492277264595, -0.09247594326734543, 0.09892918914556503, 0.1429513394832611, -0.11719939112663269, -0.03160332143306732, 0.2729613780975342, -0.09125249087810516, 0.22026732563972473, -0.2259567677974701, -0.17524777352809906, -0.053562477231025696, 0.09268495440483093, 0.22905054688453674, -0.10069526731967926, -0.13759508728981018, -0.15951849520206451, 0.10079576075077057, 0.19227135181427002, 0.03093714825809002, -0.13515108823776245, 0.024125268682837486, 0.11800749599933624, -0.0411057323217392, -0.22515860199928284, -0.04717404022812843, -0.31278422474861145, 0.057812806218862534, -0.19003897905349731, -0.0752217099070549, 0.004923911765217781, 0.2801242768764496, 0.03310290724039078, -0.25440049171447754, -0.14916661381721497, 0.052297331392765045, -0.0847952738404274, 0.21160438656806946, 0.26856309175491333, 0.14305263757705688, -0.1370372474193573, 0.013767432421445847, 0.01928839460015297, 0.07341310381889343, -0.025677576661109924, 0.0068666040897369385, 0.014993739314377308, 0.1760246753692627, -0.07847858965396881, -0.320068359375, 0.14712554216384888, -0.15480460226535797, 0.06518691033124924, -0.22165334224700928, -0.11581583321094513, -0.13396131992340088, -0.04594993591308594, -0.2180708348751068, 0.20079673826694489, 0.23352426290512085, -0.058116257190704346, -0.185861736536026, -0.05979722738265991, -0.23746955394744873, 0.207757830619812, -0.032301679253578186, 0.0533059686422348, 0.46590733528137207, 0.07127830386161804, 0.32347315549850464, 0.34669163823127747, -0.12657219171524048, -0.12758563458919525, 0.28187718987464905, 0.02484871819615364, -0.23412558436393738, 0.36019033193588257, -0.11504404991865158, -0.04024180769920349, -0.013227591291069984, 0.3896978497505188, 0.00022297073155641556, 0.16193072497844696, -0.0023676063865423203, -0.2439478039741516, -0.17456503212451935, -0.0023373784497380257, -0.28840723633766174, -0.32667529582977295, 0.09942946583032608, -0.02006114087998867, 0.0043729497119784355, 0.09031261503696442, -0.13266883790493011, 0.16197538375854492, -0.08921372145414352, 0.13788585364818573, -0.21886837482452393, 0.0049769142642617226, 0.07725699245929718, -0.0030880840495228767, 0.025001900270581245, 0.18527409434318542, 0.028653118759393692, -0.1737617552280426, -0.21086324751377106, -0.04594798758625984, 0.09059107303619385, 0.5310156345367432, -0.30010664463043213, 0.04079136997461319, -0.01748361438512802, 0.21160034835338593, 0.03890521824359894, -0.09227269142866135, -0.05923018604516983, 0.05861963704228401, 0.2571801245212555, 0.017953403294086456, 0.12016963958740234, -0.14680472016334534, 0.027869481593370438, -0.15472382307052612, -0.03887524828314781, 0.13194666802883148, -0.009202077053487301, -0.2352585643529892, -0.1104232668876648, -0.17815163731575012, -0.04112294688820839, 0.18293774127960205, 0.052755411714315414, -0.08659983426332474, -0.09033484756946564, -0.07013533264398575, -0.026196014136075974, 0.054009661078453064, 0.16628850996494293, -0.0780564695596695, 0.2543172240257263, 0.0250448826700449, -0.04196731001138687, 0.04459403455257416, 0.02066991850733757, -0.047516804188489914, 0.176599383354187, -0.1596415638923645, 0.049921318888664246, -0.13645610213279724, 0.1571560800075531, 0.13176381587982178, -0.08442115038633347, -0.2178030014038086, 0.21015985310077667, 0.1548941433429718, 0.2541548013687134, 0.24909940361976624, -0.03785470128059387, 0.03402186930179596, -0.24592673778533936, -0.1373620629310608, 0.020980264991521835, -0.03515090048313141, -0.18846207857131958, -0.38120630383491516, 0.2137230485677719, 0.17447438836097717, -0.09158650040626526, -0.13708114624023438, -0.04379846528172493, -0.03507751226425171, 0.05915818363428116, 0.3174495995044708, -0.03556782007217407, 0.17760729789733887, 0.045062266290187836, 0.12279123067855835, -0.04805164784193039, -0.15491174161434174, 0.0888395830988884, 0.028106721118092537, -0.1467183381319046, 0.07497169822454453, 0.03003620356321335, 0.08856602013111115, 0.11212136596441269, -0.15710492432117462, 0.21180251240730286, -0.02923429012298584, 0.12328538298606873, 0.2042606770992279, 0.20407383143901825, 0.06928546726703644, -0.14483517408370972, -0.14124032855033875, -0.16106732189655304, -0.17022675275802612, -0.02362043410539627, 0.11052265763282776, -0.09177573025226593, -0.33771851658821106, 0.09452462196350098, 0.12886008620262146, -0.31186145544052124, -0.2437257468700409, -0.13685524463653564, 0.02424989640712738, -0.0746714174747467, 0.05067257583141327, -0.21390125155448914, -0.013592404313385487, -0.16864414513111115, 0.128956139087677, -0.11182665079832077, 0.11458572745323181, 0.09479434788227081, 0.16879233717918396, -0.04553626850247383, 0.16275213658809662, 0.1769142895936966, -0.186674565076828, -0.07710013538599014, -0.12893447279930115, 0.37887829542160034, 0.14411886036396027, 0.09176455438137054, -0.22391441464424133, -0.01999814622104168, 0.16995736956596375, -0.13088324666023254, 0.04399469494819641, -0.15719476342201233, -0.11881668865680695, -0.19053784012794495, 0.09489211440086365, -0.25352856516838074, -0.035604991018772125, 0.3313494026660919, -0.19208292663097382, 0.13269105553627014, -0.015919167548418045, 0.02641928382217884, -0.022064654156565666, -0.04869013652205467, -0.21790435910224915, 0.05455521121621132, -0.20981180667877197, 0.007533513940870762, 0.0857527107000351, 0.19077657163143158, 0.18964070081710815, -0.19638019800186157, -0.08016479015350342, 0.09632822126150131, 0.03262145817279816, -0.14894014596939087, 0.007007022388279438, 0.031122028827667236, -0.07108467817306519, 0.024406172335147858, 0.40141746401786804, -0.05619973689317703, 0.2802406847476959, 0.16093766689300537, 0.035386718809604645, 0.2392192780971527, -0.12355893850326538, -0.12448237091302872, 0.3092193603515625, -0.017075486481189728, -0.11171605437994003, -0.009133497253060341, -0.09327255934476852, -0.23020139336585999, -0.17062154412269592, 0.12816882133483887, -0.12010808289051056, 0.09473785758018494, -0.0008834544569253922, 0.006469562649726868, 0.10683475434780121, -0.14513984322547913, 0.02153327874839306, -0.016331616789102554, 0.008310437202453613, -0.1269153505563736, -0.21782934665679932, 0.18114019930362701, -0.2528071105480194, -0.0211031436920166, 0.2342882603406906, 0.15847058594226837, -0.15008416771888733, -0.23799331486225128, -0.296055406332016, -0.16779831051826477, -0.16860570013523102, 0.06979931890964508, 0.026485620066523552, 0.056370701640844345, -0.06624114513397217, -0.04160046949982643, -0.017604321241378784, 0.2787768244743347, -0.06780979037284851, 0.0813542902469635, -0.10638700425624847, 0.06320546567440033, -0.13716669380664825, 0.03177933767437935, 0.04159880429506302, 0.1515369415283203 ]
ر شرح داده می شود، بازسازی می شود. این دستگاهها عبارت اند از: 1. دستگاه كراتین فسفات یا فسفاژن آدنوزین تری فسفات – كرائین فسفات ( كه به دستگاه ATP-CP معروف است. 2. دستگاه گلیکولیز بی هوازی كه به دستگاه اسیدلاكتیک معروف است 3. دستگاه اكسیژن هوازی دستگاه كراتین فسفات CP كراتین فسفات مانند ATP در تارهای عضلانی ذخیره می شود و در صورت تجزیه مقدار زیادی انرژی از آن آزاد می شود. مقدار ذخایر CP حدود سه برابر ذخایر ATP است. انرژی حاصل از تجزیه CP مصرف بازسازی ATP شده و در واقع ATP در ۱۶ هنگام فعالیت های جسمانی به همان سرعتی كه تجزیه می شود، به كمک انرژی CP بازسازی می شود. دستگاه اسیدلاكتیک
[ -0.18730899691581726, 0.18278974294662476, -0.16942140460014343, 0.03093446046113968, -0.07499930262565613, -0.23976874351501465, 0.09528237581253052, 0.22210675477981567, 0.032358139753341675, -0.07209537923336029, 0.3290715217590332, -0.16176725924015045, -0.048249535262584686, 0.07805740833282471, -0.051711712032556534, -0.026340020820498466, 0.04054810106754303, 0.12599262595176697, 0.12618876993656158, -0.0025381494779139757, 0.2781490683555603, -0.13702186942100525, -0.021238181740045547, -0.06624003499746323, -0.2904132306575775, 0.3165992200374603, -0.0807289183139801, -0.06243931129574776, -0.009325229562819004, -0.11126048862934113, 0.0074266414158046246, -0.03797955438494682, -0.04849930852651596, 0.024546973407268524, 0.012143436819314957, 0.0535292811691761, -0.0711439847946167, -0.02951660007238388, -0.16473783552646637, -0.04087570309638977, -0.07173730432987213, -0.06598058342933655, 0.11034421622753143, 0.18825216591358185, 0.04364612326025963, 0.0697166919708252, -0.07884812355041504, -0.02328779548406601, -0.027603713795542717, -0.31439709663391113, 0.04988274723291397, -0.001731343101710081, -0.04528292268514633, -0.1398443877696991, 0.11273468285799026, -0.10145629942417145, -0.024167774245142937, 0.006738622672855854, -0.0890505388379097, -0.18981404602527618, 0.11198446899652481, 0.0439688116312027, -0.013273905962705612, 0.0028364546597003937, -0.04165342450141907, -0.06547032296657562, 0.1522713005542755, 0.16539353132247925, 0.14857453107833862, 0.18786370754241943, -0.22432051599025726, -0.036761149764060974, -0.05081336945295334, -0.053772419691085815, 0.08460463583469391, 0.3417752981185913, -0.07880475372076035, -0.14994457364082336, 0.09527312219142914, 0.0827566459774971, 0.16172534227371216, -0.050090983510017395, -0.10683812201023102, -0.16409337520599365, 0.006496447138488293, 0.3284794092178345, 0.02396162413060665, -0.21542076766490936, -0.12135118991136551, -0.18232852220535278, -0.05767858028411865, -0.050280358642339706, -0.02354149892926216, 0.051211126148700714, 0.0065991077572107315, -0.03723546117544174, 0.09315136820077896, -0.04603928327560425, 0.10058601945638657, 0.1091502457857132, 0.14307907223701477, 0.1132996454834938, 0.019718248397111893, -0.04997639358043671, -0.10301096737384796, -0.18988752365112305, -0.1061439961194992, -0.011690664105117321, -0.05861206352710724, 0.0356607660651207, -0.15972527861595154, 0.0555933453142643, -0.19848567247390747, 0.016872700303792953, -0.01965734362602234, 0.016093481332063675, -0.25392022728919983, 0.14174553751945496, 0.23320618271827698, 0.19852155447006226, -0.19445809721946716, -0.18465469777584076, 0.14179712533950806, -0.16341665387153625, 0.18044069409370422, -0.12006217241287231, -0.059174902737140656, 0.15973088145256042, -0.03428689390420914, 0.05654287338256836, 0.07389362156391144, 0.04468969255685806, -0.2614942789077759, -0.06898754835128784, 0.01708514615893364, 0.11009778082370758, -0.101410411298275, 0.007315401453524828, -0.04021074250340462, 0.2080552875995636, 0.14421115815639496, 0.18086983263492584, 0.09302074462175369, -0.16395822167396545, -0.17099997401237488, 0.34946709871292114, 0.1542641669511795, -0.25980037450790405, 0.02075933665037155, 0.33877646923065186, 0.27501681447029114, -0.1345440149307251, 0.2140134572982788, 0.06010890007019043, 0.04734295606613159, -0.12421245872974396, 0.005709005519747734, 0.0021655552554875612, -0.050892580300569534, -0.016160426661372185, -0.2484540045261383, -0.04236195236444473, -0.04067506641149521, 0.20239514112472534, -0.2277129590511322, -0.025575872510671616, 0.12383224070072174, -0.12359336018562317, 0.015190552920103073, -0.021614547818899155, 0.13209635019302368, -0.11669282615184784, 0.060492031276226044, -0.10042010247707367, -0.11848726123571396, -0.13466393947601318, -0.18574930727481842, -0.14112284779548645, 0.04800501838326454, -0.2019907534122467, 0.16867081820964813, -0.06948906183242798, -0.0007107509300112724, -0.12712416052818298, 0.10232194513082504, 0.08248522877693176, 0.2413468211889267, -0.0007019825279712677, -0.139215886592865, 0.14977866411209106, -0.18077629804611206, 0.02780260518193245, 0.024453753605484962, 0.08375941216945648, -0.18104301393032074, -0.2536580562591553, 0.027837181463837624, 0.11399103701114655, -0.0002650138922035694, -0.28037190437316895, -0.014391116797924042, 0.12917670607566833, -0.07848254591226578, 0.15066462755203247, -0.0615742988884449, -0.24342530965805054, -0.27084118127822876, 0.04115993157029152, -0.22448867559432983, 0.0957212746143341, -0.10649900138378143, -0.12535932660102844, -0.013865388929843903, -0.03957563638687134, -0.0679832398891449, -0.012460524216294289, -0.10999653488397598, -0.006025576964020729, 0.10192794352769852, -0.21644407510757446, 0.07237640023231506, -0.0327121838927269, -0.12475322186946869, -0.16837641596794128, -0.00791448075324297, -0.17385369539260864, 0.02982412464916706, 0.022652236744761467, -0.19887575507164001, -0.02034725621342659, -0.13789400458335876, -0.06916500627994537, -0.1022772490978241, -0.003697275184094906, -0.091219462454319, 0.0104295639321208, 0.0030645616352558136, -0.16501396894454956, 0.19283246994018555, -0.0768219381570816, -0.10180196911096573, -0.1517069786787033, 0.026555638760328293, 0.09870614111423492, 0.11487387120723724, 0.09090271592140198, 0.20631667971611023, 0.3004407584667206, 0.16388733685016632, 0.10028837621212006, -0.1991298794746399, -0.021489106118679047, 0.31258630752563477, 0.01814783737063408, -0.05725817754864693, 0.008629175834357738, 0.0960782915353775, 0.2987326383590698, -0.07649283856153488, -0.30150580406188965, -0.0020862435922026634, 0.27927038073539734, 0.25699174404144287, -0.07423053681850433, 0.044654954224824905, 0.19477517902851105, 0.06404648721218109, 0.23302042484283447, 0.10420813411474228, -0.1722688227891922, -0.0027624238282442093, -0.03708856180310249, -0.04051144793629646, -0.1583397090435028, 0.06771707534790039, -0.36194345355033875, -0.2717583179473877, -0.016128400340676308, 0.09002780169248581, 0.1730699986219406, -0.05584118142724037, -0.004441447556018829, 0.10461506247520447, -0.18665564060211182, 0.07316352427005768, -0.2588835060596466, 0.07127386331558228, 0.05478235334157944, -0.14571434259414673, 0.12161783874034882, 0.1385791301727295, 0.13762366771697998, -0.23770107328891754, -0.13435430824756622, 0.2257661670446396, 0.339626669883728, 0.32986852526664734, -0.020085513591766357, -0.22684665024280548, -0.028197545558214188, -0.07313552498817444, 0.0719003826379776, -0.06749731302261353, 0.008264555595815182, -0.11331604421138763, 0.035848282277584076, 0.02967478334903717, 0.04648889973759651, 0.26291024684906006, -0.08913380652666092, -0.020016971975564957, -0.013494300656020641, -0.01586238294839859, -0.20289641618728638, 0.1741935908794403, 0.06543575972318649, 0.017198393121361732, 0.4463508129119873, -0.06195288896560669, -0.2558281719684601, 0.12230277061462402, 0.06662808358669281, 0.05701720714569092, -0.19094529747962952, 0.03537943586707115, -0.03146836534142494, 0.166538804769516, -0.08375531435012817, 0.15730291604995728, -0.07010875642299652, 0.1270616501569748, 0.035040806978940964, 0.2032843828201294, -0.023904677480459213, 0.044927485287189484, 0.21260122954845428, -0.003952552564442158, 0.1901087462902069, 0.01263379491865635, 0.02403661236166954, 0.11856608092784882, 0.009921838529407978, 0.07401508837938309, 0.108815997838974, 0.10462656617164612, 0.03140661120414734, 0.11402152478694916, 0.08958923816680908, 0.10562126338481903, -0.1976603865623474, -0.008577783592045307, -0.09660016000270844, 0.22070977091789246, 0.1593739092350006, 0.0004396038129925728, -0.028119118884205818, 0.06613537669181824, -0.025806844234466553, 0.05406583100557327, 0.08670458197593689, -0.17291909456253052, -0.34545472264289856, -0.2110607922077179, 0.08527151495218277, 0.06819895654916763, -0.1001034677028656, -0.2910315692424774, 0.032141219824552536, -0.11857160925865173, 0.231095552444458, -0.06240758299827576, 0.1168656051158905, -0.15339143574237823, -0.08196219801902771, -0.007948661223053932, 0.011378813534975052, -0.07322026789188385, 0.1196104884147644, -0.005187625531107187, -0.06943470239639282, 0.09338955581188202, -0.08296327292919159, 0.35125529766082764, -0.01569199748337269 ]
سعه كیفیت های بهبوددهنده اجرای فعالیت های جسمانی )ورزش ( تأكید می شود . در حالی كه در آمادگی تندرستی بر زندگی بهتر توجه می شود، آمادگی حركتی با اجرای مؤثر و بهتر مهارت ها در ارتباط است به علاوه آمادگی حركتی، مختص ورزش و فعالیت های حركتی است. تركیب تشکیل و درجات متفاوتی از اجزای آمادگی حركتی، بر ویژگی فعالیت حركتی مورد نیاز مبتنی است؛ مثلا علی رغم اینکه یک بازیکن تنیس و یک فوتبالیست برای اجرای بهینه فعالیت به درجه ای از توان، چابکی، سرعت نیاز دارند، ولی میزان نیاز این بازیکنان به هر یک از عوامل با هم متفاوت است . آمادگی جسمانی چه در زمینه تندرستی و چه در زمینه مهارت حركتی، باید با ویژگی های شخصی مانند سن، نیازهای اهداف و كار و وظیفه او متناسب باشد . تمام افراد دارای حد معینی از اجزای آمادگی تندرستی و آمادگی اجرای حركتی هستند و محدوده رشد و تکامل این اجزا با خصوصیات شخص
[ 0.16315191984176636, 0.010420562699437141, -0.08400081098079681, 0.023020073771476746, -0.016942739486694336, 0.16449090838432312, 0.22795632481575012, 0.044085945934057236, -0.1453879177570343, 0.04656534269452095, 0.050301313400268555, -0.06998645514249802, 0.013600941747426987, 0.07851725816726685, 0.22535860538482666, -0.013759097084403038, 0.2660876512527466, -0.11167339235544205, -0.18714988231658936, -0.039137858897447586, -0.04393564909696579, -0.10303239524364471, 0.16949647665023804, -0.07739695906639099, -0.3402861952781677, -0.13461855053901672, -0.19761961698532104, 0.0018985439091920853, 0.0025185360573232174, 0.18277013301849365, -0.07185149192810059, -0.07605534791946411, 0.15433259308338165, -0.12646567821502686, -0.15906739234924316, 0.11188265681266785, -0.11374890059232712, 0.1621921956539154, -0.2477462738752365, 0.00015878980048000813, -0.12860159575939178, -0.17270074784755707, 0.171747088432312, 0.28896820545196533, 0.15702971816062927, 0.3381357789039612, 0.0815759003162384, 0.09157778322696686, -0.06961467117071152, 0.06201744079589844, -0.03674382343888283, -0.004561394918709993, -0.07421049475669861, -0.3189586400985718, 0.2518749237060547, 0.18759852647781372, 0.05936669930815697, 0.1073826253414154, -0.14117883145809174, 0.09338909387588501, 0.25477826595306396, 0.024293934926390648, 0.07933960855007172, -0.025608941912651062, 0.054339077323675156, -0.18352404236793518, -0.016581423580646515, 0.2799222469329834, -0.03950139135122299, 0.10569490492343903, -0.10463839769363403, 0.0972011461853981, -0.012397907674312592, -0.0688503235578537, 0.09211058169603348, 0.07238775491714478, -0.002598135732114315, -0.1788501739501953, 0.13220709562301636, -0.15288227796554565, 0.10894383490085602, -0.06319686770439148, -0.21294111013412476, -0.011801237240433693, 0.009701434522867203, 0.05943877995014191, -0.0921444520354271, -0.06751307845115662, 0.07126055657863617, 0.17040950059890747, 0.09309469908475876, 0.11007334291934967, -0.12883508205413818, -0.08580160140991211, 0.06894178688526154, 0.22490309178829193, -0.22404691576957703, -0.022779036313295364, -0.12976810336112976, 0.08043646812438965, -0.08993411064147949, 0.06536272168159485, -0.07141607254743576, 0.3034965991973877, 0.14519807696342468, -0.17258493602275848, -0.16015905141830444, 0.14080923795700073, -0.17585401237010956, 0.16462256014347076, 0.08110226690769196, 0.13997617363929749, -0.07898177206516266, 0.10538328438997269, -0.004118795972317457, 0.13512922823429108, -0.07173211872577667, -0.024756012484431267, 0.10870257765054703, 0.11522170901298523, 0.008089538663625717, -0.3227006793022156, 0.21513304114341736, -0.19910529255867004, 0.19817781448364258, -0.24440960586071014, -0.014656590297818184, -0.006501490715891123, -0.05021677166223526, -0.06807420402765274, 0.24889662861824036, 0.24756748974323273, -0.06437817215919495, -0.20369502902030945, -0.15933069586753845, -0.2060166448354721, 0.17424148321151733, 0.03695210814476013, 0.1714976727962494, 0.2940383553504944, 0.035020891577005386, 0.2584543824195862, 0.3006383180618286, -0.07520361244678497, -0.05826226994395256, 0.08150982856750488, -0.24855676293373108, -0.1247553825378418, 0.4291931688785553, -0.11900188773870468, -0.07530245929956436, -0.021480100229382515, 0.1807023286819458, 0.12841524183750153, -0.03841405734419823, 0.06627628207206726, -0.24759292602539062, -0.15558463335037231, -0.06289523094892502, -0.24939662218093872, -0.3452610671520233, -0.034604623913764954, 0.18840479850769043, -0.06969314813613892, -0.19757206737995148, -0.11997151374816895, 0.19334137439727783, 0.054255157709121704, -0.10569724440574646, 0.05002998560667038, 0.25691813230514526, -0.06677360087633133, 0.046706683933734894, -0.20183099806308746, -0.02475564554333687, 0.04601382464170456, -0.30462005734443665, -0.16521799564361572, 0.00639653205871582, -0.0474403016269207, 0.5298309326171875, -0.24569213390350342, 0.04503216966986656, 0.036417584866285324, 0.33295124769210815, 0.17780731618404388, -0.2757204473018646, 0.06977962702512741, -0.0038027591072022915, 0.03898576274514198, 0.002852690638974309, 0.07915093004703522, 0.01876405067741871, 0.16156500577926636, -0.12512992322444916, -0.019616777077317238, 0.033207960426807404, -0.09243103116750717, 0.0033377644140273333, 0.14830255508422852, -0.2030349224805832, -0.04616103321313858, 0.24739816784858704, 0.043512433767318726, 0.006780071184039116, -0.014096053317189217, -0.11234182864427567, -0.10294938832521439, 0.13418319821357727, 0.05788683518767357, -0.1358085572719574, -0.042006369680166245, -0.060794007033109665, -0.17564326524734497, 0.0031554291490465403, 0.046935372054576874, 0.016476601362228394, 0.1993246078491211, -0.14617383480072021, 0.02157605066895485, -0.15146417915821075, -0.04774219170212746, -0.07815119624137878, -0.09083400666713715, -0.28792858123779297, 0.08492712676525116, 0.13259701430797577, 0.09864616394042969, 0.08996027708053589, 0.08765289187431335, 0.14093290269374847, -0.019478527829051018, -0.034159500151872635, -0.0027050154749304056, -0.19129520654678345, -0.2345634400844574, -0.1906341314315796, 0.04620856046676636, -0.07764621078968048, -0.11769528687000275, -0.14604252576828003, -0.012269673869013786, -0.16246618330478668, 0.01143596600741148, 0.20559197664260864, 0.04149562865495682, 0.24234770238399506, 0.04591159522533417, -0.050332456827163696, -0.035955607891082764, -0.23357099294662476, 0.06384682655334473, 0.02783614583313465, -0.06285712122917175, 0.02877378836274147, 0.05119581148028374, 0.17886099219322205, -0.11621186137199402, 0.0015317276120185852, 0.18681707978248596, 0.02412264049053192, 0.14983710646629333, 0.16611960530281067, 0.17929592728614807, 0.11735536903142929, -0.18962524831295013, -0.07971998304128647, -0.0703442245721817, 0.04602963477373123, 0.26665741205215454, -0.05157463625073433, -0.15873341262340546, -0.3070414364337921, 0.08076077699661255, 0.11325100064277649, -0.24162623286247253, -0.27158069610595703, -0.004349973984062672, 0.25272688269615173, 0.043256957083940506, -0.24815087020397186, -0.18028013408184052, -0.06891307234764099, -0.10905206203460693, -0.0010730740614235401, -0.1371484100818634, 0.10028786957263947, 0.10450312495231628, 0.20270690321922302, 0.10810023546218872, 0.0153195234015584, 0.1547575145959854, -0.07491612434387207, -0.23678377270698547, -0.10886585712432861, -0.04316195100545883, 0.19413094222545624, -0.0010587545111775398, -0.17993000149726868, -0.012513399124145508, 0.0952264815568924, -0.056319285184144974, 0.059279002249240875, 0.19603003561496735, -0.09317660331726074, -0.12161575257778168, 0.06636561453342438, -0.1133284717798233, -0.10841432213783264, 0.28944987058639526, -0.3690047264099121, -0.037305086851119995, -0.03488234803080559, -0.11391086876392365, 0.21135210990905762, 0.03082810342311859, -0.08570434898138046, 0.09191235899925232, -0.20172643661499023, -0.0736442506313324, -0.0058489227667450905, 0.18837282061576843, 0.10375133901834488, -0.06335224211215973, -0.3558260202407837, 0.018588587641716003, 0.10544206202030182, -0.3312533497810364, 0.05061360448598862, 0.009562425315380096, -0.05023133009672165, -0.06265488266944885, 0.3080558478832245, -0.1542825996875763, 0.2899388074874878, 0.08068405091762543, -0.05747028812766075, 0.18443474173545837, -0.13945956528186798, -0.0020098923705518246, 0.2974492609500885, 0.008959579281508923, -0.16050809621810913, 0.0649413987994194, -0.0552586168050766, -0.029332134872674942, 0.10635966062545776, -0.18832142651081085, -0.03473588824272156, -0.10294781625270844, -0.11563017964363098, -0.0008561220020055771, 0.03712526708841324, -0.16574157774448395, 0.021836062893271446, 0.06290985643863678, 0.05586250498890877, -0.07191435992717743, -0.08031992614269257, 0.21968547999858856, -0.13088658452033997, 0.06898481398820877, 0.019270921126008034, 0.11811293661594391, 0.08585375547409058, -0.11411020904779434, -0.11358782649040222, -0.20332930982112885, -0.10094486176967621, -0.11626722663640976, 0.06125853583216667, 0.15117479860782623, -0.06080593168735504, -0.17489442229270935, -0.11748389154672623, 0.23965831100940704, -0.10357057303190231, 0.1527431756258011, 0.021844100207090378, -0.011260950937867165, -0.081778883934021, 0.09916022419929504, -0.011276548728346825, 0.13639836013317108 ]
پایین ببریم )برای جلوگیری از استرین بازو توصیه می شود كه بازوان مقدار كمی خم باشند( به شکل زیر توجه شود؛ در این دوره باید یک مرحله استراحت ۳ - ۲ دقیقه ای منظور شود. در مدت یک جلسه تمرین یک گروه عضلات می توانند به طور كامل تحت تمرین قرار گیرند )باز كننده های زانو(، تمرین برای تقویت عضلات سینه ای برای ست دوم با ۶ تکرار انجام می شود در تركیبی كه 5 ست است و ۶ تکرار خوانده می شود بدین معنی كه در كل ۰۳ بار بلند كردن با 5 مرحله ۳ - ۲ دقیقه ای بعد از هر سته سنگینی كار را می توان مطابق با درجه خم كردن باز و تنظیم كرد. وقتی عضله بعد از یک دوره تمرین كانسنتریکی به صورت اكسنتریک تمرین كند، قوی تر خواهد شد. این موضوع را به وسیله بلند كردن وزنه به طور آرام خیلی ساده می توان مورد بررسی قرار داد . در اینجا احساس می شود كه پایین آوردن وزنه بعد از بلند كردن آسان تر است و اگر هدف �
[ 0.0441984124481678, 0.07366442680358887, -0.054261982440948486, -0.12036271393299103, -0.11842870712280273, 0.21929514408111572, -0.17530296742916107, 0.06383481621742249, 0.057509809732437134, -0.06288629025220871, -0.02692081406712532, 0.12123298645019531, 0.10131567716598511, 0.31163814663887024, 0.08123895525932312, -0.06155680865049362, 0.12097620964050293, 0.13937222957611084, -0.05966905504465103, 0.014570281840860844, -0.03477027267217636, -0.08006018400192261, 0.09289918094873428, 0.15196338295936584, -0.10058040916919708, -0.2937662601470947, 0.04098080098628998, -0.02316398173570633, 0.003577212803065777, -0.20396575331687927, -0.08576969802379608, 0.013710316270589828, -0.0304732508957386, -0.10969749093055725, -0.05829041451215744, 0.17621608078479767, -0.4319593608379364, 0.1027388796210289, -0.2665809392929077, 0.037697188556194305, -0.17165160179138184, -0.043262530118227005, 0.05862976610660553, -0.059371862560510635, 0.45606887340545654, 0.3368285298347473, -0.05910811573266983, -0.1749696433544159, -0.004999503493309021, 0.1503114402294159, 0.0009254729375243187, 0.017580535262823105, 0.14748568832874298, 0.08728839457035065, 0.2158745974302292, 0.07804377377033234, -0.010115372017025948, 0.05231473222374916, -0.3274843394756317, 0.27688145637512207, 0.10249704122543335, 0.06338177621364594, -0.05790437385439873, -0.031229253858327866, -0.10688213258981705, -0.07471834123134613, 0.039567574858665466, -0.018968505784869194, 0.07713539898395538, 0.3930162191390991, -0.19299086928367615, -0.05861488729715347, -0.2843814492225647, -0.26247793436050415, 0.1646120697259903, 0.1529952585697174, -0.02838990092277527, 0.14712727069854736, 0.24765968322753906, -0.16953149437904358, -0.05549883097410202, -0.08091223239898682, -0.01801333762705326, -0.11512172222137451, -0.11168085783720016, -0.09974652528762817, 0.0760582685470581, 0.29682356119155884, -0.12146350741386414, -0.025865603238344193, 0.3252636194229126, 0.1685466319322586, 0.003402573522180319, -0.015535359270870686, 0.09053067862987518, 0.1331159621477127, -0.10812200605869293, 0.016112765297293663, -0.20104153454303741, 0.04921260476112366, -0.15444494783878326, 0.0015203547663986683, -0.24507543444633484, 0.270477294921875, -0.07233314216136932, -0.02991485968232155, 0.13408204913139343, 0.011889352463185787, -0.1642657220363617, 0.353028804063797, 0.08778510987758636, 0.2953875660896301, 0.16071084141731262, 0.011420691385865211, -0.1292528361082077, 0.15052483975887299, 0.09151818603277206, 0.09128005802631378, -0.023162558674812317, 0.09973008185625076, 0.0043975068256258965, -0.2528141736984253, 0.15531152486801147, -0.17791029810905457, 0.11686505377292633, -0.21448253095149994, -0.11331768333911896, 0.011272941716015339, -0.019245658069849014, -0.21793371438980103, 0.32456234097480774, 0.06201397627592087, -0.1657344251871109, -0.4212965667247772, -0.060102201998233795, -0.18216387927532196, 0.12666922807693481, -0.009697441011667252, -0.02493649162352085, 0.0190375167876482, 0.06468501687049866, -0.03657913953065872, 0.1757708191871643, -0.047705888748168945, 0.20774932205677032, 0.24713225662708282, -0.3465460538864136, -0.19017773866653442, 0.025690298527479172, -0.29350900650024414, -0.052317965775728226, 0.07793954014778137, 0.2566757798194885, 0.007347589358687401, -0.004343124572187662, -0.1586596816778183, -0.1379823088645935, -0.24760614335536957, -0.20494699478149414, -0.1636693775653839, -0.3716910779476166, 0.05062558874487877, 0.18042142689228058, -0.12830309569835663, 0.10532544553279877, 0.14898744225502014, 0.19937896728515625, -0.08153554052114487, 0.01688656210899353, -0.05679808929562569, 0.14468470215797424, -0.1996072679758072, 0.1508767455816269, -0.07901196926832199, 0.08919068425893784, 0.07743287831544876, -0.2808583080768585, -0.1719883382320404, 0.05387008935213089, 0.20637734234333038, 0.3012875020503998, -0.0402706041932106, 0.16443750262260437, 0.03690177574753761, 0.19502384960651398, -0.09814862161874771, -0.17078840732574463, 0.10704503208398819, 0.22606757283210754, 0.009312567301094532, -0.01509492564946413, -0.11797943711280823, -0.1598033308982849, 0.26057517528533936, -0.28745412826538086, 0.12639693915843964, 0.044578056782484055, -0.004335083067417145, -0.29255133867263794, -0.02562854439020157, 0.03462965041399002, 0.022872494533658028, 0.09605607390403748, 0.03853399679064751, 0.1606723517179489, 0.16538524627685547, -0.09510438144207001, -0.33512210845947266, 0.35186517238616943, 0.1315392255783081, -0.1661461889743805, -0.020902469754219055, 0.23652930557727814, -0.23307305574417114, 0.09712809324264526, 0.011636114679276943, -0.0763024240732193, 0.17238956689834595, -0.294556200504303, 0.13851061463356018, -0.0321037620306015, 0.09915991127490997, 0.20460839569568634, -0.2819131910800934, 0.0011144466698169708, 0.2114679515361786, 0.051933251321315765, 0.11901161074638367, 0.28757452964782715, -0.09752857685089111, 0.09074266254901886, 0.2253805547952652, -0.22737987339496613, 0.28799617290496826, 0.030789164826273918, -0.3595276176929474, -0.4528978765010834, 0.06462126970291138, 0.06970931589603424, -0.11939962953329086, 0.08621973544359207, -0.08871385455131531, -0.04765339568257332, 0.34291067719459534, 0.41008657217025757, -0.01456904411315918, 0.1778283417224884, 0.09763291478157043, 0.13829579949378967, 0.10337329655885696, -0.019985225051641464, -0.08371453732252121, 0.02437552995979786, -0.09639854729175568, -0.031750038266181946, -0.30434533953666687, 0.018089929595589638, 0.08314269036054611, -0.0433775819838047, 0.058204445987939835, -0.15493816137313843, 0.14929425716400146, 0.23537024855613708, 0.22474707663059235, 0.20471662282943726, -0.14015677571296692, -0.10319630056619644, -0.08433610200881958, -0.03933710232377052, -0.14846110343933105, -0.00526806153357029, -0.19885893166065216, -0.47469502687454224, -0.07798568904399872, -0.06749740242958069, -0.18914532661437988, -0.2017742097377777, 0.0428946278989315, 0.16248685121536255, -0.18876591324806213, -0.06277476996183395, -0.32324346899986267, 0.11246299743652344, -0.05250148847699165, 0.20171163976192474, -0.02643750049173832, 0.022466883063316345, -0.08464282751083374, 0.2978924512863159, 0.09046472609043121, 0.02466210350394249, 0.19586753845214844, -0.1925787478685379, -0.1451156735420227, -0.20040027797222137, 0.3576732873916626, -0.05781792849302292, 0.10372589528560638, -0.10950939357280731, -0.1259113848209381, 0.08933331072330475, -0.2166314423084259, 0.038408685475587845, -0.20607537031173706, -0.33145344257354736, -0.20318472385406494, 0.037100888788700104, -0.003871311666443944, -0.08462265133857727, 0.2671075165271759, -0.08042006194591522, 0.2611238956451416, 0.25022244453430176, 0.030752059072256088, 0.1798248589038849, -0.10831965506076813, 0.22588829696178436, 0.29764461517333984, 0.07032362371683121, -0.2602241337299347, 0.045472536236047745, 0.03403467684984207, 0.07439906895160675, -0.030636703595519066, -0.09267950803041458, 0.11304756253957748, 0.024929774925112724, -0.2298620641231537, 0.049181368201971054, 0.013960414566099644, 0.1886192262172699, 0.03008091449737549, 0.2850673198699951, 0.00830818060785532, 0.029710303992033005, -0.05751897022128105, -0.20476755499839783, 0.08114407956600189, -0.1909899115562439, -0.17884761095046997, -0.05366186797618866, -0.10472554713487625, -0.09491963684558868, -0.05455567315220833, -0.16309380531311035, -0.01993035152554512, -0.15628725290298462, 0.041140638291835785, 0.0022998247295618057, -0.12362939119338989, 0.06561702489852905, 0.03274904936552048, -0.0833025872707367, 0.0599251426756382, -0.026409342885017395, -0.09549200534820557, -0.054787345230579376, -0.02928858995437622, -0.022926978766918182, 0.234486922621727, -0.22049285471439362, -0.020260214805603027, 0.18029287457466125, 0.2571214437484741, 0.037732720375061035, -0.31590455770492554, -0.17579364776611328, -0.20125806331634521, -0.055881284177303314, 0.21219763159751892, 0.13388043642044067, 0.04917619749903679, 0.05572202056646347, -0.06974717974662781, 0.12501397728919983, 0.2548351287841797, 0.12459643185138702, -0.2145157754421234, -0.23070022463798523, 0.07942285388708115, -0.20162391662597656, -0.03911486268043518, -0.03145117685198784, 0.15678717195987701 ]
پس از سی سالگی نیز حدود ۶ تا ۷ بیشتر است، عوامل زیر در افت هماهنگی بدن مؤثر است . ترس، عدم رشد هماهنگ بین اندام های تحتانی و بالاتنه . كم تحركی در انسان موجب كاهش هماهنگی می شود هماهنگی چگونه افزایش می یابد؟ برای افزایش هماهنگی می توان به طرف زیر عمل كرد. برای بهبود و افزایش هماهنگی بهتر است در ابتدای هر جلسه تمرین، كه ورزش كار هنوز خسته نشده است، اجزای مختلف یک تکنیک با مهارت را تمرین دهید با انجام دوهای استقامتی )هوازی ( كه باعث افزایش میزان اكسیژن مصرفی هنگام فعالیت های بدنی می شود می توان هماهنگی حركتی را افزایش داد طبیق پذیری بعثی وفق دادن شخصی به عوامل و شرایط موجود جهت انجام فعالیت های ورزشی نیز باعث افزایش هماهنگی بدن می شود توجه به دستورات بالا باعث می شود مغز پیام ها را با سرعت بیشتری تفسیر و تعبیر كند و دستورات ویژه ای به عضله دهد كه در این صورت حركت با دقت و كارایی بیشتری ا�
[ 0.24005793035030365, 0.1218414455652237, 0.056857820600271225, 0.034891098737716675, -0.07910158485174179, 0.11708299815654755, 0.07616886496543884, 0.14163197576999664, 0.06451302766799927, 0.09507743269205093, 0.11832357943058014, 0.11585760116577148, -0.03216065093874931, 0.05521034076809883, 0.22396044433116913, 0.04762595146894455, 0.06775122880935669, 0.007341168820858002, -0.3188086748123169, -0.032064761966466904, -0.3070736527442932, -0.09383039176464081, 0.1550723910331726, 0.03194636479020119, -0.16196861863136292, -0.05915046110749245, -0.16831858456134796, -0.15261012315750122, -0.06194902956485748, 0.008027078583836555, -0.07450490444898605, -0.015610982663929462, 0.2829914391040802, -0.21912282705307007, -0.1312931329011917, 0.14889566600322723, -0.10478143393993378, 0.11181128025054932, -0.34100309014320374, 0.027300283312797546, -0.24615564942359924, -0.04695248603820801, 0.011031181551516056, -0.010574158281087875, 0.10432909429073334, 0.1719813197851181, -0.012683898210525513, 0.05597594380378723, -0.25650811195373535, 0.05612654238939285, 0.024778954684734344, -0.029387885704636574, 0.049998827278614044, -0.037136659026145935, 0.17148920893669128, 0.2545728087425232, -0.07676975429058075, 0.12132011353969574, -0.11754373461008072, 0.14505185186862946, -0.033253513276576996, 0.14314872026443481, 0.07198376953601837, -0.024636562913656235, 0.07317568361759186, -0.19576773047447205, 0.1203235313296318, 0.05135528743267059, -0.05998768284916878, 0.21306535601615906, 0.04588428884744644, 0.130160391330719, -0.08016899228096008, -0.07601522654294968, 0.12221360206604004, 0.027007732540369034, -0.10712236166000366, -0.0496194027364254, 0.23750820755958557, -0.1191129982471466, 0.05856398120522499, -0.017372867092490196, -0.10007232427597046, -0.1968649923801422, -0.07735524326562881, 0.011962709948420525, -0.1212393194437027, 0.006300454027950764, -0.27595019340515137, 0.03048320859670639, -0.06262200325727463, 0.19555240869522095, -0.012120583094656467, -0.11608700454235077, -0.04329653084278107, 0.10194649547338486, -0.07793541252613068, 0.11495055258274078, -0.19936299324035645, -0.04812992364168167, -0.22531302273273468, 0.19727589190006256, -0.03844791650772095, 0.2710307538509369, -0.09426487982273102, -0.04543154314160347, -0.02654411271214485, -0.012961708009243011, -0.12686476111412048, 0.16730888187885284, -0.007477256469428539, 0.019038662314414978, -0.07629884034395218, 0.0666528195142746, 0.08314825594425201, 0.05804438143968582, -0.06934000551700592, 0.05972280725836754, 0.1593751758337021, 0.16978831589221954, -0.05312001705169678, -0.18146875500679016, 0.11065217852592468, -0.02636779472231865, 0.1966601312160492, -0.012763267382979393, -0.02692064270377159, 0.13958017528057098, 0.017190270125865936, -0.18737170100212097, 0.19381190836429596, 0.23684096336364746, -0.03558683767914772, -0.23431263864040375, 0.0036536213010549545, -0.24226641654968262, 0.14812609553337097, 0.05286625027656555, 0.10102704167366028, 0.0995345339179039, 0.09657962620258331, 0.12717454135417938, 0.3444610834121704, -0.09613753855228424, -0.06634243577718735, 0.12429945915937424, -0.04915983974933624, -0.05307654291391373, 0.2905880808830261, -0.12280075252056122, -0.051565565168857574, -0.04530607908964157, 0.20816856622695923, 0.005960742011666298, -0.03545616567134857, 0.005216877907514572, -0.0935204029083252, -0.12670397758483887, -0.158295139670372, -0.11470315605401993, -0.32336145639419556, 0.027896985411643982, 0.07973252981901169, -0.18869440257549286, 0.13467076420783997, 0.004354781471192837, 0.11436490714550018, -0.15646246075630188, 0.06895014643669128, -0.024740107357501984, -0.0031835518311709166, 0.03223157674074173, 0.03156086057424545, -0.004221715964376926, 0.28401002287864685, -0.062498122453689575, -0.31718868017196655, 0.03579820320010185, -0.017606575042009354, 0.0006083918269723654, 0.3642507493495941, -0.1966244876384735, -0.12993457913398743, -0.07632160931825638, 0.2858043611049652, -0.07037703692913055, -0.19534924626350403, 0.0017896404024213552, 0.12453434616327286, 0.0622299425303936, 0.0007970414590090513, 0.053668927401304245, 0.04729832708835602, 0.18470057845115662, -0.1276031732559204, 0.03925606608390808, 0.07494356483221054, -0.03402414545416832, -0.06321098655462265, -0.08290352672338486, -0.17122139036655426, -0.07196889817714691, 0.014238079078495502, -0.06682948023080826, 0.06996676325798035, -0.0425170361995697, 0.04271366819739342, -0.12073755264282227, 0.23568588495254517, 0.04506033658981323, -0.17128413915634155, -0.0750940591096878, 0.09316588938236237, -0.30446362495422363, 0.12937527894973755, 0.11342286318540573, -0.10947787016630173, 0.2387671172618866, -0.08813243359327316, 0.028513265773653984, 0.009477708488702774, 0.08341801166534424, 0.22478777170181274, -0.1328103393316269, -0.08986708521842957, 0.0038654771633446217, 0.014298985712230206, 0.10032661259174347, 0.05229716747999191, 0.18541181087493896, 0.0916612520813942, 0.1653493344783783, -0.07205165922641754, -0.005776512436568737, 0.015715423971414566, -0.22060784697532654, -0.26191645860671997, 0.17842963337898254, -0.03245888650417328, -0.1770595759153366, -0.05467177554965019, 0.13928791880607605, 0.1145709902048111, -0.031179625540971756, 0.1996021270751953, -0.04057706147432327, 0.03031342104077339, 0.052034541964530945, -0.037905849516391754, 0.011376067996025085, -0.08601877093315125, -0.14294323325157166, 0.029026318341493607, 0.019519831985235214, -0.06771210581064224, -0.20668593049049377, 0.3015086054801941, 0.04401648789644241, 0.06415648758411407, 0.08810777217149734, -0.24363577365875244, -0.005195735953748226, 0.030414588749408722, -0.004241506569087505, 0.02943757176399231, -0.0053742192685604095, -0.08321832120418549, -0.06060167774558067, 0.10836587101221085, 0.1734730452299118, -0.20068825781345367, -0.16983456909656525, -0.23522953689098358, 0.03837242349982262, 0.071672722697258, -0.18991968035697937, -0.2570759356021881, -0.2536616325378418, 0.0864158496260643, 0.0700545608997345, 0.07820171862840652, -0.3005192279815674, 0.0014883354306221008, 0.0379253625869751, 0.12352962791919708, -0.1885814368724823, -0.037917520850896835, -0.07797263562679291, 0.28693753480911255, 0.11902035027742386, 0.014386847615242004, 0.01309439167380333, -0.003323892131447792, 0.05475068837404251, 0.06425125151872635, 0.19658465683460236, 0.12872329354286194, -0.027189556509256363, -0.19377703964710236, -0.11067810654640198, 0.0887562483549118, -0.12250329554080963, 0.12919598817825317, -0.11136183142662048, -0.18190714716911316, 0.00608463492244482, 0.0803629606962204, -0.1537913680076599, -0.272599995136261, 0.1622883528470993, -0.11960496008396149, 0.05805554986000061, 0.02257644757628441, -0.034484922885894775, 0.1001129075884819, -0.04520072788000107, 0.13147956132888794, -0.0026460113003849983, -0.11590584367513657, -0.164190411567688, 0.11306391656398773, 0.14557155966758728, 0.1770336627960205, 0.11968088150024414, 0.014804981648921967, 0.11436957120895386, 0.15021227300167084, -0.18674162030220032, -0.03598419204354286, 0.1386912614107132, 0.01711960881948471, -0.005061708390712738, 0.2940257489681244, -0.05340784415602684, 0.2954502999782562, -0.08276362717151642, -0.1275407373905182, 0.14614346623420715, -0.210911363363266, -0.1390475332736969, 0.23273274302482605, 0.08802447468042374, -0.07846973836421967, -0.028194472193717957, -0.10581529885530472, -0.07576930522918701, -0.09034092724323273, -0.00658794492483139, -0.3769569993019104, -0.1158900111913681, 0.022668883204460144, -0.03642655164003372, -0.03841645270586014, -0.08525020629167557, 0.021087292581796646, -0.12781643867492676, -0.19095928966999054, -0.021696273237466812, -0.1024966910481453, 0.030401824042201042, -0.13067419826984406, -0.03365621715784073, -0.00605492340400815, 0.24568557739257812, 0.0025895205326378345, -0.027661191299557686, -0.10902030020952225, -0.18112856149673462, -0.10337872803211212, 0.024074546992778778, 0.057386964559555054, 0.09682520478963852, -0.026287231594324112, -0.11081106960773468, 0.05877416208386421, 0.17536288499832153, -0.05551783740520477, 0.2752665877342224, -0.12164559960365295, -0.031984902918338776, 0.05685687065124512, 0.2259979248046875, -0.01762404665350914, 0.029964827001094818 ]
• همیشه صبحانه ای كه از نظر كربوهیدرات های پیچیده )مركب( از سطح بالایی برخوردار هست، خورده شود، به طوری كه انرژی مورد نیاز جهت انجام منابع انرژی و تغذیه در ورزش های مختلف 5 فعالیت های روزانه را تأمین كند، آرد جو دو سر، گندم ریزشده، منابع خوبی از كربوهیدرات های پیچیده هستند . • مرباها، ژله ها، دسرها، كمپوت یا كنسروهایی كه فقط با آب میوه تهیه شده اند، مصرف شود. • از مصرف منظم و دایم جوش شیرین با مایعات خیلی شیرین و یا خیلی شور اجتناب شود. آب معدنی با آب معمولی نوشیده شود، جهت درست كردن نوشابه • قلیایی شیرین، آب معدنی به آب میوه افزوده شود • به تاریخ تولید و مصرف مواد غذایی توجه كنید. كلمة اطبیعی، دوی غذاهای بسته بندی شده دال بر تهیه شدن آنها از مواد خوب نمی باشد، جزئیات باید با دقت خوانده شود. • دانستن نام های دیگر قندها: فروكتوز قند میوه( شیره گیاهی و ساكارز مفید است • سبزیجات خام مثل هویج، جعفری، گوجه و خیار برای تهیه غذاهای سبک استفاده شود. • هنگام
[ 0.018792854622006416, 0.012363046407699585, 0.12943580746650696, 0.18423780798912048, 0.11727731674909592, 0.01735093630850315, 0.217911034822464, -0.09176044911146164, -0.1986769437789917, -0.07226059585809708, -0.11869996786117554, -0.15671376883983612, -0.27214354276657104, 0.02539575845003128, 0.21768173575401306, -0.007641493808478117, 0.2535513639450073, -0.13334152102470398, -0.018682993948459625, -0.03609687089920044, 0.11421295255422592, 0.0022554080933332443, 0.04878949373960495, 0.022080600261688232, -0.014156600460410118, 0.014941893517971039, -0.022511478513479233, -0.012325866147875786, -0.02177264541387558, -0.17593973875045776, 0.04527144879102707, 0.1562483161687851, 0.1213679313659668, -0.11553710699081421, -0.053221695125103, 0.08978940546512604, -0.041147440671920776, -0.01666034758090973, -0.011896326206624508, 0.06287145614624023, -0.07146698236465454, -0.13194319605827332, 0.08845362067222595, -0.07888153940439224, -0.013088671490550041, 0.21083718538284302, -0.11282192170619965, -0.08774199336767197, -0.021216539666056633, 0.16431987285614014, -0.029506701976060867, 0.0283652376383543, 0.004453039262443781, -0.169692724943161, 0.06267565488815308, 0.032284777611494064, 0.017758160829544067, -0.17214548587799072, -0.12272835522890091, 0.09923584014177322, 0.1428968459367752, 0.1873508095741272, 0.09070101380348206, -0.01082935556769371, 0.07832850515842438, -0.10227794945240021, -0.046572115272283554, 0.14893348515033722, -0.0417342483997345, 0.13914048671722412, -0.030045466497540474, 0.1160724088549614, -0.028617803007364273, -0.346280962228775, 0.06725078821182251, 0.019705815240740776, 0.17489027976989746, -0.21281364560127258, 0.04355645924806595, 0.07969193160533905, -0.12968093156814575, 0.08126857876777649, -0.02999836578965187, -0.07340359687805176, -0.020346008241176605, 0.023550033569335938, -0.05119404196739197, 0.01376132108271122, -0.043755900114774704, -0.01977788284420967, 0.02096029371023178, 0.2144218236207962, 0.016524052247405052, -0.030275333672761917, 0.20016299188137054, 0.16634520888328552, -0.12967249751091003, -0.4591465890407562, -0.149713933467865, 0.22308249771595, -0.10181640088558197, 0.05945770442485809, 0.008337165229022503, -0.03296650946140289, 0.042182840406894684, -0.1532384753227234, -0.23268410563468933, 0.03997673839330673, 0.06530503183603287, 0.0794258713722229, 0.1299649029970169, 0.2000451385974884, -0.03364400565624237, 0.008546315133571625, -0.13297218084335327, -0.11717334389686584, 0.10093346238136292, -0.07724528759717941, -0.0532391183078289, 0.1968577653169632, -0.03816182538866997, -0.09403873980045319, 0.15417204797267914, -0.028760217130184174, -0.019601114094257355, -0.20487019419670105, 0.05008292943239212, -0.057534221559762955, -0.21776136755943298, 0.004051691386848688, 0.29534000158309937, 0.06395451724529266, -0.02369893342256546, -0.09291622042655945, -0.06081913411617279, -0.14243432879447937, 0.2493271678686142, -0.024118758738040924, 0.17051999270915985, 0.31083691120147705, 0.009993243962526321, 0.27976763248443604, 0.11320226639509201, -0.17311720550060272, 0.040460072457790375, 0.1389603316783905, 0.05594240874052048, -0.13314801454544067, 0.10364212095737457, -0.09296195209026337, 0.11528666317462921, 0.025214102119207382, 0.16546911001205444, 0.01679592952132225, 0.09694288671016693, -0.04077855497598648, -0.1372268944978714, -0.185919851064682, 0.23622098565101624, -0.0887274220585823, -0.22401711344718933, 0.01038476824760437, -0.09465201199054718, -0.049993954598903656, -0.3413533568382263, 0.08374588191509247, -0.06719402968883514, -0.11770966649055481, -0.1131075993180275, -0.032146770507097244, 0.2922546863555908, 0.0347023606300354, 0.026734523475170135, 0.10384199023246765, 0.04153084754943848, 0.1573655754327774, -0.31889888644218445, -0.10320118069648743, 0.04564850777387619, -0.03508967161178589, 0.07725214958190918, -0.09148010611534119, 0.022439882159233093, -0.16559986770153046, 0.16170886158943176, 0.06820215284824371, 0.034424327313899994, 0.082004114985466, -0.008445153012871742, 0.05477292835712433, -0.13190065324306488, -0.16094116866588593, -0.14295320212841034, 0.10537305474281311, -0.17449617385864258, -0.08635197579860687, -0.0005496232770383358, 0.036085039377212524, 0.08615376800298691, -0.10963122546672821, 0.06948568671941757, 0.017318570986390114, 0.1329975426197052, 0.09090790897607803, 0.0746927559375763, -0.17858019471168518, -0.12465479969978333, -0.07028946280479431, 0.21911323070526123, -0.013464085757732391, -0.016162361949682236, 0.019464468583464622, -0.12540172040462494, 0.0719238668680191, 0.0132466284558177, 0.09390018880367279, 0.23199424147605896, 0.21120774745941162, -0.001666095107793808, -0.0406978502869606, 0.0376964695751667, -0.21901831030845642, 0.04807034879922867, -0.20101812481880188, -0.09432901442050934, 0.011396360583603382, -0.11707033216953278, 0.2674142122268677, 0.1206180602312088, 0.00008209282532334328, 0.02118036150932312, -0.24112659692764282, -0.09937097132205963, -0.028795283287763596, -0.10464952886104584, -0.025883749127388, -0.020698295906186104, 0.09790271520614624, 0.0495222732424736, 0.24664601683616638, -0.11511726677417755, 0.08622926473617554, 0.0867941603064537, 0.11724121868610382, -0.08956357836723328, 0.2429524064064026, -0.007795084733515978, 0.21559374034404755, -0.14021100103855133, 0.11321061849594116, -0.18735413253307343, -0.12013920396566391, -0.1017993837594986, -0.18326294422149658, -0.1195819079875946, 0.03470136970281601, 0.1333095133304596, 0.005040518008172512, 0.050513047724962234, -0.05407116189599037, -0.057864926755428314, -0.11062377691268921, 0.021694349125027657, 0.22545745968818665, 0.11840176582336426, -0.13492177426815033, 0.07105741649866104, 0.051920656114816666, -0.07782935351133347, -0.17406657338142395, -0.1776210516691208, -0.08748950064182281, -0.17044146358966827, 0.0714743584394455, 0.25229230523109436, -0.09449168294668198, -0.07344009727239609, -0.15916672348976135, 0.1445372998714447, 0.08891376852989197, 0.15439920127391815, -0.28049007058143616, 0.09953226894140244, -0.09425967931747437, 0.06671398133039474, -0.12259025871753693, 0.1805468499660492, 0.007641702890396118, -0.012182824313640594, -0.052355095744132996, -0.0012299148365855217, 0.0847192257642746, 0.11577683687210083, -0.10463659465312958, -0.08304119110107422, 0.09606309235095978, 0.2570449113845825, -0.026860006153583527, -0.16452977061271667, 0.2551713287830353, 0.03705017268657684, -0.12735602259635925, 0.1184263825416565, -0.08316763490438461, -0.1835182011127472, 0.003336584661155939, 0.11908011138439178, -0.09099896252155304, 0.08020343631505966, -0.10760412365198135, -0.22915339469909668, -0.052234988659620285, 0.0677681565284729, 0.06900358200073242, -0.03297322988510132, -0.06757806241512299, -0.09331659972667694, 0.28395405411720276, 0.11585457623004913, -0.17562046647071838, 0.1246066465973854, -0.10041265189647675, -0.11745588481426239, 0.06974998861551285, -0.1931276023387909, -0.042377717792987823, 0.21128228306770325, -0.1176561787724495, 0.20176377892494202, 0.12569504976272583, -0.017403215169906616, 0.14265695214271545, 0.19171330332756042, -0.07053430378437042, 0.05983336642384529, 0.16323736310005188, 0.020177427679300308, 0.16185538470745087, -0.10380260646343231, -0.020937087014317513, 0.09836823493242264, 0.06958916783332825, -0.17952416837215424, 0.05243731662631035, 0.02043187990784645, -0.013188408687710762, 0.14725174009799957, -0.047485120594501495, 0.09397098422050476, 0.030360780656337738, 0.08531123399734497, 0.02925632894039154, -0.19744104146957397, -0.16571108996868134, 0.08397027105093002, -0.04243491590023041, -0.16294100880622864, -0.05704602226614952, -0.10518425703048706, -0.02254008688032627, -0.13013826310634613, -0.09707705676555634, -0.061867449432611465, 0.044449128210544586, -0.15138402581214905, -0.3481603264808655, -0.3627115488052368, 0.06592079252004623, -0.035655371844768524, 0.06526355445384979, -0.16137821972370148, 0.06992283463478088, 0.16519325971603394, 0.04470165818929672, -0.11134783923625946, 0.11510833352804184, 0.04214267432689667, 0.09285824000835419, 0.16126269102096558, -0.07773935049772263, 0.049853548407554626, -0.05046622082591057, 0.15733939409255981, -0.05877554044127464 ]
نرمش ۱۱ : كشش تنه در حالت خم در حالی كه در سر یک چوب را در دست گرفته و آن را در پشت سر روی شانه ها قرار داده اید، از ناحیه كمر به جلو خم شوید و سعی كنید با چرخش تنه، آرنج چپ خود را به زانوی راست برسانید و سپس همین حركت را به سمت چپ انجام دهید نرمش ۲۱ : كشش عضلات پشت ران در حالی كه دو سر یک چوب را در دست گرفته و پاها كشیده می باشد، به آرامی به سمت جلو خم شده و سعی كنید چوب را به زمین برسانید. نرمش ۳۱ : كشش نزدیک كننده های ران )داخل ران ( در حالی كه دو سر یک چوب را در دست دارید، با پاهای باز )بافاصله (، صاف بایستید. پای راست را به آرامی خم كنید به طوری كه روی پنجه راست قرار گیرید و از طرف دیگر پای چپ را صاف و كشیده به طوری كه پنجه های پا رو به بالا باشد، نگه دارید و چوب را جلوی بدن روی زمین نگه دارید، سپس بلند شده بایستید و پاها را عوض كرده و تمرین را تکرار كنید قوانین تمرینات قدرتی 1. هز تمرین �
[ 0.08042121678590775, 0.13463181257247925, 0.11255384236574173, -0.10441110283136368, -0.11821091175079346, 0.0028769979253411293, 0.010972034186124802, 0.23266245424747467, -0.18875649571418762, 0.08044683188199997, -0.022962143644690514, 0.12447390705347061, 0.057957038283348083, 0.1461358219385147, 0.024578547105193138, 0.22407080233097076, -0.30954545736312866, 0.2634049654006958, -0.2013205885887146, 0.24829503893852234, -0.25812655687332153, 0.13977183401584625, 0.011995173990726471, -0.0812583863735199, -0.24943649768829346, -0.1408522129058838, 0.09929002821445465, -0.0142363291233778, -0.023873962461948395, -0.19423049688339233, 0.03291238099336624, -0.19924916326999664, -0.24532362818717957, 0.11282843351364136, -0.07780848443508148, 0.2049521505832672, -0.3688444495201111, 0.059230659157037735, -0.10409027338027954, -0.040350086987018585, -0.13794571161270142, -0.05479469895362854, -0.003362172283232212, -0.045054078102111816, 0.3026811480522156, 0.25547465682029724, -0.03956835716962814, -0.03555113449692726, 0.08038312941789627, 0.0323479063808918, -0.04295128956437111, 0.06632246822118759, -0.09838180243968964, -0.011051620356738567, 0.19171670079231262, 0.18593445420265198, 0.11603136360645294, 0.05361153185367584, -0.07686670869588852, 0.2374298870563507, 0.2223590612411499, -0.03876330703496933, -0.1164599135518074, 0.10707361251115799, -0.0623365119099617, -0.020949464291334152, 0.0870344415307045, 0.1416558027267456, -0.18720883131027222, 0.4896281361579895, 0.007059144787490368, 0.013486890122294426, -0.10650360584259033, -0.1443774402141571, 0.23060670495033264, -0.057761065661907196, -0.05450790375471115, 0.040631867945194244, 0.04683152213692665, -0.11541345715522766, -0.18445222079753876, -0.03649943694472313, -0.12518411874771118, 0.053555846214294434, -0.12418355792760849, 0.16278403997421265, 0.06993512809276581, 0.10492540150880814, -0.03623892366886139, -0.09244772791862488, 0.13048836588859558, -0.10767483711242676, -0.02659105695784092, -0.03397732600569725, 0.1647353172302246, 0.11311531066894531, 0.08603499829769135, -0.08247669786214828, -0.04951365292072296, 0.25962966680526733, -0.12135138362646103, -0.029536690562963486, 0.02292235754430294, 0.055645931512117386, 0.183946430683136, 0.08585092425346375, -0.03671921417117119, -0.0369570329785347, -0.020568016916513443, 0.018531037494540215, 0.05719844251871109, 0.0961630791425705, -0.07733488082885742, 0.1410626620054245, 0.010311761870980263, -0.18548569083213806, 0.09814261645078659, -0.010575564578175545, -0.09044861793518066, 0.12142574042081833, 0.019348345696926117, -0.1944500207901001, 0.1284664273262024, -0.012255154550075531, 0.053987957537174225, -0.27693164348602295, -0.11227116733789444, 0.019657887518405914, 0.11076885461807251, -0.11595457047224045, -0.0040660519152879715, 0.0290779210627079, 0.03543780744075775, -0.31313055753707886, -0.21994847059249878, 0.07991315424442291, 0.06377708911895752, 0.26287001371383667, 0.09432055801153183, -0.1424039900302887, -0.08795331418514252, -0.05226411297917366, 0.08929835259914398, -0.1131477877497673, -0.01153688132762909, -0.01955348253250122, -0.3119453191757202, -0.04499442130327225, 0.036313388496637344, 0.028955645859241486, 0.13429784774780273, -0.24278396368026733, 0.030222205445170403, 0.025172987952828407, -0.0014846744015812874, -0.10064397752285004, -0.075017049908638, -0.019967999309301376, 0.09549292922019958, -0.10226932168006897, -0.2417195737361908, 0.12358017265796661, 0.07574023306369781, -0.09775322675704956, 0.19520312547683716, 0.06319351494312286, -0.14366909861564636, -0.011737555265426636, -0.050442878156900406, -0.10720805078744888, 0.10663187503814697, 0.02268315479159355, 0.05072407051920891, 0.004270308185368776, 0.07512454688549042, 0.21105177700519562, -0.3091262876987457, -0.0498446561396122, 0.02676163986325264, 0.3343396782875061, 0.2927951216697693, 0.05102366954088211, 0.05866524204611778, -0.08952118456363678, 0.08447137475013733, 0.054635629057884216, -0.0802464485168457, 0.1634744107723236, 0.145244300365448, -0.10287119448184967, 0.05559443682432175, -0.04031839221715927, -0.06774165481328964, -0.0005224320339038968, -0.14345259964466095, 0.011071037501096725, -0.00421421742066741, -0.17935778200626373, -0.25337183475494385, 0.05348508432507515, -0.11481672525405884, 0.059758998453617096, -0.028912916779518127, 0.08311594277620316, 0.10512173920869827, 0.10551787912845612, 0.031532399356365204, -0.3094801604747772, -0.1608113944530487, 0.20164068043231964, -0.022383423522114754, -0.09904743731021881, 0.1324407458305359, -0.04525134339928627, 0.15588556230068207, -0.1818414330482483, -0.012331824749708176, 0.1345720887184143, -0.32475700974464417, -0.13202032446861267, -0.09104302525520325, -0.18255648016929626, 0.22763100266456604, -0.24650812149047852, -0.03682234510779381, 0.0514480285346508, -0.04535321146249771, 0.04677090048789978, 0.10355369746685028, -0.06886713206768036, 0.0373871736228466, 0.0844600722193718, -0.21995089948177338, 0.006454095244407654, -0.08005835115909576, -0.10299727320671082, -0.21290284395217896, 0.033829376101493835, 0.17889948189258575, 0.04839453846216202, -0.18804875016212463, 0.014931408688426018, -0.12729096412658691, 0.14280915260314941, 0.12198939919471741, 0.07981511950492859, 0.11253087967634201, 0.2606503367424011, 0.13211816549301147, 0.15467071533203125, 0.0858163833618164, -0.11001983284950256, -0.06642888486385345, 0.13419076800346375, -0.10433390736579895, -0.032924361526966095, 0.04467135667800903, 0.020680438727140427, -0.23940756916999817, 0.02922496199607849, -0.035868968814611435, 0.10325239598751068, 0.07458657771348953, -0.181778222322464, 0.09987780451774597, -0.1338249146938324, -0.09318262338638306, 0.1723344922065735, -0.1240067332983017, -0.2986423969268799, -0.18007297813892365, 0.032534513622522354, -0.21658337116241455, 0.2034074366092682, 0.12678596377372742, -0.015303860418498516, 0.1250627636909485, -0.1141829714179039, 0.17645463347434998, 0.006153635680675507, -0.05494040995836258, -0.3544817566871643, 0.16758844256401062, 0.1011359840631485, -0.06188206747174263, 0.035675495862960815, -0.05288849025964737, -0.004131200723350048, 0.2974171042442322, 0.10894910991191864, -0.20710612833499908, 0.08362366259098053, -0.04976759850978851, -0.08127455413341522, -0.13022533059120178, 0.47297728061676025, 0.0998716652393341, 0.184737890958786, 0.029873382300138474, -0.017457008361816406, 0.06588515639305115, -0.24343279004096985, -0.06252164393663406, -0.06429766118526459, -0.08692514896392822, 0.07404173910617828, 0.05855902284383774, 0.11740647256374359, -0.0909310132265091, 0.10956116020679474, -0.08639755845069885, 0.19648629426956177, -0.08461295068264008, -0.11420195549726486, 0.11581043154001236, 0.06234929710626602, 0.07145430147647858, 0.16679073870182037, 0.050936151295900345, -0.18949471414089203, 0.0828380137681961, 0.0965825542807579, 0.04703124612569809, 0.08993551135063171, 0.004398167133331299, 0.233760803937912, 0.065689317882061, 0.0029015298932790756, -0.06108197197318077, -0.19473034143447876, -0.0974307507276535, 0.0709058940410614, -0.03561853989958763, 0.1551046222448349, -0.05200731009244919, -0.046487390995025635, 0.03528228774666786, 0.13685894012451172, -0.1883612424135208, -0.06410384178161621, -0.027396049350500107, -0.1621093899011612, 0.05477164685726166, 0.10684654116630554, -0.11546993255615234, -0.25781726837158203, -0.2881315052509308, -0.13759753108024597, 0.0872698426246643, 0.029811246320605278, 0.07580751925706863, 0.125923752784729, -0.19806279242038727, 0.22802725434303284, 0.05989809334278107, 0.04389326646924019, -0.21613463759422302, -0.2132897675037384, -0.18256574869155884, 0.15854397416114807, 0.020614590495824814, -0.01562599651515484, 0.06805164366960526, 0.18273358047008514, -0.06748127937316895, -0.040114499628543854, -0.0005070255137979984, -0.09313377737998962, 0.036412544548511505, 0.2078220546245575, 0.1422448605298996, -0.07006446272134781, 0.07712021470069885, -0.07171502709388733, -0.025516200810670853, 0.14600826799869537, -0.011627173982560635, -0.1454905867576599, -0.3041457533836365, -0.0009307169821113348, -0.04397805035114288, 0.02795141004025936, 0.09482469409704208, 0.2692161798477173 ]
این مورد ابزار مناسبی برای ارزیابی وضعیت آمادگی جسمانی است . اخیرا ثابت شده است كه تركیب بدن یکی از اجزای آمادگی جسمانی در ارتباط با سلامتی است كه به كیفیت با ساخت كل توده بدن اطلاق می شود. كل توده بدن از توده بدون چربی)خالص ( و توده چربی تشکیل شده است توده بدون چربی )خالص ( شامل استخوانها، عضلات، ارگانها و آب می شود . تركیب بدن مفهوم نسبی درصد ماهیچه، چربی و استخوان را توصیف می كند. بدن شما وقتی كه از مقدار چربی بیشتری برخوردار باشد، در ردیف افراد چاق فرار می گیرد. شخص چاق به مشکلات بدنی مثل بیماری قلبی و قند مبتلا می شود. به علاوه چربی اضافی بازده كار را كم كرده و باعث محدود شدن فعالیت جسمانی و اجرای حركات ورزشی و ,مهارت می شود. بنابراین، در ارزیابی تركیب بدن درصد نسبی توده بدون چربی و توده چربی فرد تعیین می شود . آزمون سنجش ضخامت چربی زیر پوست شایع ترین
[ 0.014173544943332672, -0.004914865829050541, -0.08310864120721817, 0.02926231175661087, 0.05514531582593918, 0.014610130339860916, 0.20499353110790253, 0.16057419776916504, -0.052753496915102005, -0.04086355119943619, 0.05914033576846123, -0.20315077900886536, -0.08285127580165863, 0.015638448297977448, 0.06203869730234146, -0.31889456510543823, 0.23826855421066284, -0.06543782353401184, -0.007318342104554176, 0.02712850645184517, 0.03487933799624443, 0.012625342234969139, 0.12428901344537735, 0.052193570882081985, -0.16394907236099243, -0.1350681334733963, -0.10708175599575043, 0.01670861430466175, -0.1084059476852417, -0.07740713655948639, 0.020541265606880188, -0.13006700575351715, 0.12904345989227295, -0.07570978999137878, -0.07601861655712128, 0.20662781596183777, -0.07785357534885406, 0.10376682877540588, -0.3539642095565796, 0.05907762423157692, -0.18267589807510376, -0.2786920368671417, 0.04093841835856438, 0.07152700424194336, 0.20625488460063934, 0.3334622383117676, 0.04891623556613922, -0.015581713058054447, -0.05856073647737503, 0.04759570211172104, 0.0633852630853653, -0.15360525250434875, 0.0021334586199373007, 0.05298612639307976, 0.25371241569519043, 0.3034520745277405, -0.0037652943283319473, -0.17931461334228516, -0.32873839139938354, 0.07947129756212234, 0.1422727406024933, 0.1076689213514328, 0.12408334016799927, 0.039862725883722305, 0.331172376871109, -0.083165243268013, -0.05416611209511757, 0.10206018388271332, -0.04423720762133598, 0.010026466101408005, -0.03188805654644966, 0.03997360169887543, 0.048209093511104584, -0.07909933477640152, 0.13199448585510254, 0.034681063145399094, -0.10103413462638855, -0.09915865212678909, 0.05983249843120575, -0.02645101398229599, 0.08260882645845413, -0.0035886671394109726, 0.07299436628818512, 0.03910015523433685, 0.024536453187465668, 0.11640743911266327, -0.09062176942825317, -0.05538575351238251, -0.28122246265411377, 0.11638335883617401, -0.05771010369062424, 0.09775739908218384, -0.014015215449035168, 0.015458976849913597, 0.02114034630358219, 0.15211254358291626, -0.27047425508499146, -0.06279640644788742, -0.023967303335666656, 0.10200943797826767, -0.032505523413419724, 0.15793591737747192, 0.03262545168399811, 0.180801659822464, 0.05916600674390793, -0.1832980215549469, -0.09431449323892593, 0.08835901319980621, 0.0833720862865448, 0.10614734888076782, -0.013602986000478268, 0.1974324882030487, 0.05225729942321777, 0.17472746968269348, -0.03626396507024765, -0.0962754637002945, -0.012301614508032799, -0.029965439811348915, 0.12148414552211761, 0.18197447061538696, 0.032058652490377426, -0.23800860345363617, 0.165761798620224, -0.16145086288452148, 0.14057543873786926, -0.27314555644989014, -0.134991854429245, -0.04934043809771538, 0.09834863245487213, -0.1258431077003479, 0.3449523448944092, 0.11834842711687088, -0.13557928800582886, -0.2728571891784668, -0.1323804259300232, -0.2950364947319031, 0.18209290504455566, 0.10140804946422577, 0.07057487964630127, 0.23897570371627808, 0.2296496033668518, 0.20217102766036987, -0.03516288846731186, -0.14361758530139923, -0.24147647619247437, 0.30401328206062317, -0.03316158056259155, -0.1241188496351242, 0.16059136390686035, 0.08695289492607117, 0.10786204040050507, -0.06705342233181, 0.026345472782850266, 0.09744398295879364, -0.07445256412029266, -0.052761923521757126, -0.16170823574066162, -0.14052297174930573, -0.0662374198436737, -0.09244498610496521, -0.13471102714538574, -0.12258946895599365, -0.07898220419883728, -0.1925744265317917, 0.05716472864151001, 0.000638084951788187, 0.015709729865193367, -0.09225910902023315, 0.16959968209266663, -0.10833577811717987, 0.2457156777381897, 0.020720994099974632, -0.11961251497268677, 0.1388622522354126, 0.007462828420102596, 0.081311896443367, -0.3085915446281433, -0.013373609632253647, 0.11019591987133026, -0.004073609597980976, 0.4531365633010864, -0.2638368606567383, -0.06215605512261391, -0.14796164631843567, 0.019338294863700867, -0.04859224706888199, -0.20349939167499542, -0.06686851382255554, 0.029065420851111412, 0.20432594418525696, 0.027816297486424446, -0.04454817995429039, -0.06918531656265259, 0.0500626303255558, -0.2203509509563446, -0.12926127016544342, 0.035084936767816544, 0.11474014818668365, -0.07037314772605896, -0.17068275809288025, -0.14481975138187408, 0.16052481532096863, 0.13709062337875366, -0.024891838431358337, -0.018093924969434738, -0.08070673793554306, -0.19636110961437225, -0.06414534151554108, 0.1293523609638214, 0.16049449145793915, -0.013805010356009007, 0.10532502084970474, -0.08646732568740845, 0.037102606147527695, -0.002340754261240363, -0.041220687329769135, 0.09905057400465012, 0.056895893067121506, -0.19853127002716064, -0.11811813712120056, -0.07226597517728806, -0.18298625946044922, -0.04314609244465828, -0.13967899978160858, -0.13834257423877716, 0.010026725009083748, 0.09585386514663696, 0.03042948618531227, 0.25296005606651306, -0.06541887670755386, 0.09849032759666443, -0.06200209632515907, -0.002474113367497921, 0.09858542680740356, 0.08818201720714569, -0.22540977597236633, -0.2318347692489624, 0.03503160923719406, 0.10658155381679535, 0.11246227473020554, -0.17953021824359894, -0.2465759664773941, -0.05284607782959938, 0.04674869030714035, -0.0026381704956293106, 0.04303022101521492, 0.10681791603565216, 0.28695008158683777, -0.11158788949251175, 0.03088666871190071, -0.1334475576877594, -0.10170488059520721, -0.022480852901935577, -0.2284972369670868, -0.053693391382694244, -0.03570110723376274, 0.10896457731723785, -0.031016595661640167, -0.08524787425994873, 0.024059515446424484, -0.08881194144487381, 0.19914333522319794, 0.14673376083374023, -0.05101684480905533, 0.0503724068403244, -0.04241687059402466, 0.017686259001493454, -0.11585970222949982, 0.019067570567131042, 0.019746949896216393, 0.016303803771734238, -0.1800633817911148, -0.17510360479354858, 0.01905379444360733, 0.13089975714683533, -0.16117124259471893, 0.05857280269265175, 0.011559240520000458, 0.23703277111053467, 0.048051655292510986, -0.013357523828744888, -0.2430262565612793, -0.004978032782673836, -0.11611990630626678, -0.014167407527565956, -0.09334198385477066, 0.10154618322849274, 0.26766669750213623, 0.12436726689338684, 0.05134034901857376, 0.0448877215385437, 0.08352306485176086, -0.0011059986427426338, 0.07223750650882721, -0.09526760876178741, 0.10878042876720428, 0.19815191626548767, 0.2005079686641693, -0.003971382975578308, 0.12594956159591675, -0.07997255027294159, -0.04879896715283394, 0.037264324724674225, 0.10533364117145538, -0.09869043529033661, -0.20200039446353912, 0.1569676399230957, -0.017886685207486153, 0.11704744398593903, 0.09699080139398575, -0.27072077989578247, 0.09484623372554779, -0.12438568472862244, 0.0020976820960640907, 0.061605263501405716, -0.0900692269206047, -0.18872353434562683, 0.19603919982910156, -0.030531303957104683, -0.17656919360160828, 0.1152876764535904, -0.030407778918743134, 0.05515103042125702, -0.018358075991272926, -0.329551100730896, 0.20803794264793396, 0.2821018695831299, -0.17345818877220154, -0.03622720390558243, 0.0010324281174689531, -0.1344318389892578, 0.1378777027130127, 0.212319016456604, -0.08124807476997375, 0.11648313701152802, 0.10369537770748138, -0.02299422398209572, 0.26905953884124756, -0.15506607294082642, -0.10277244448661804, 0.15921083092689514, 0.02139701321721077, -0.04062369465827942, -0.1424480676651001, 0.17664341628551483, -0.08909853547811508, -0.003505461383610964, -0.1199926808476448, -0.0025142859667539597, -0.014181961305439472, 0.05155269429087639, -0.07088260352611542, -0.043178971856832504, -0.2389373928308487, 0.26706334948539734, -0.06365679204463959, 0.03291627764701843, -0.0298197939991951, -0.09100201725959778, 0.19306930899620056, -0.0788356214761734, 0.0323103703558445, 0.11285502463579178, 0.03147673234343529, 0.07073814421892166, -0.16163766384124756, -0.2793712019920349, -0.0044848197139799595, 0.10242319852113724, -0.04431445151567459, 0.0025900760665535927, 0.116909459233284, -0.04383033514022827, 0.04267670586705208, -0.13093990087509155, 0.2146398425102234, -0.022168993949890137, 0.08392408490180969, -0.09783507883548737, -0.1575677990913391, 0.2373674362897873, 0.057202789932489395, 0.026412151753902435, -0.002209879457950592 ]
اجتماعی شدن از طریق ورزش روند اجتماعی شدن كودكان با فعالیت های اولیه ورزشی آنها آغاز می شود و موجبات رشد و تکامل حركتی در دوره كودكی و مشاركت ورزشی آنان در سال های بعد را فراهم می كند. مردم و وضعیت های مختلف زندگی می توانند در انتخاب فعالیت های جسمی و ورزشی در طول عمر اثر گذار باشند؛ برای مثال همه سالان می توانند در نوع فعالیت های ورزشی تفریحی و میزان تحرک یا عدم تحرک فرد اثر بگذارند. به طور یقین فرایند تربیت اجتماعی و افرادی كه می توانند بر این فرایند موثر باشند به عنوان آثار اصلی و محیطی در رشد حركتی قابل توجه هستند سه عامل اصلی فرایند تربیت اجتماعی به شرح زیر باعث می شود تا افراد بتوانند نقش اجتماعی خود را فرا گیرند افراد و مؤسسات اجتماعی ( افراد مهم و مؤثر) وضعیت های اجتماعی؛ خصلتهای شخصی
[ 0.05843690037727356, 0.19216862320899963, 0.18656958639621735, 0.06729618459939957, -0.10729314386844635, 0.21932628750801086, 0.19802381098270416, -0.014114351943135262, -0.11235374957323074, 0.3720672130584717, 0.25379934906959534, 0.05572514235973358, 0.043158918619155884, 0.12650763988494873, 0.3447665870189667, 0.12582208216190338, 0.02781457081437111, -0.13361912965774536, -0.22621765732765198, -0.07236506044864655, -0.1277179718017578, -0.19229771196842194, 0.10083884745836258, -0.034628722816705704, -0.11625780165195465, -0.273734986782074, -0.07235530763864517, -0.07881699502468109, 0.10088282823562622, 0.14425407350063324, 0.015614358708262444, -0.042122289538383484, 0.2806740403175354, 0.11659881472587585, -0.3211100101470947, 0.16216367483139038, 0.1410304605960846, 0.04101838171482086, -0.20018509030342102, 0.18271279335021973, -0.22237715125083923, -0.18374553322792053, -0.06523249298334122, -0.02004888467490673, -0.005948964972048998, 0.3005523979663849, 0.14446499943733215, -0.0520133376121521, -0.10400264710187912, -0.10944466292858124, 0.018972273916006088, -0.10725994408130646, 0.16690458357334137, 0.11529114842414856, 0.18460822105407715, 0.2526159882545471, 0.014414527453482151, 0.0045497240498661995, 0.09869357943534851, 0.07835301011800766, 0.06362424790859222, 0.06175582483410835, 0.04403984919190407, 0.03429371118545532, 0.06274780631065369, -0.09896270185709, -0.10938982665538788, 0.2697705328464508, 0.09404507279396057, -0.08115991204977036, 0.11555646359920502, 0.005398600362241268, 0.0037754219956696033, 0.03352846950292587, -0.05793699994683266, 0.06947474926710129, -0.21404865384101868, 0.03321005403995514, 0.1770717352628708, -0.09129724651575089, 0.1861341893672943, -0.07597136497497559, -0.13218772411346436, 0.010478321462869644, -0.23407012224197388, -0.06767916679382324, -0.20241203904151917, -0.26314496994018555, -0.21340632438659668, 0.34572625160217285, -0.23733778297901154, 0.27426084876060486, 0.06564760208129883, -0.0019515394233167171, -0.006913072429597378, -0.061255887150764465, -0.2660539746284485, -0.2685832381248474, 0.07611723244190216, 0.06210121884942055, -0.16071586310863495, 0.2067147195339203, 0.12159854918718338, 0.3708880543708801, -0.031004905700683594, -0.23334012925624847, -0.18015006184577942, -0.07505279779434204, 0.020982520654797554, 0.13352099061012268, -0.05660635232925415, -0.08424791693687439, -0.23373213410377502, 0.09913064539432526, -0.08926448225975037, -0.11616947501897812, 0.2174357771873474, -0.13607603311538696, 0.1507754623889923, 0.11801579594612122, 0.06699242442846298, -0.14321917295455933, -0.03494745492935181, -0.10413753241300583, 0.150579035282135, 0.0012982254847884178, -0.04764014482498169, 0.2726200819015503, -0.13051682710647583, -0.23147234320640564, 0.12614837288856506, 0.29233771562576294, -0.11593221127986908, -0.11667186766862869, -0.007044489495456219, -0.25371724367141724, -0.08252264559268951, -0.1167212426662445, 0.006778003182262182, 0.15196260809898376, 0.1482713371515274, 0.4010295569896698, 0.5596430897712708, -0.04730529338121414, -0.2618471384048462, -0.010726947337388992, 0.2253011018037796, 0.026672158390283585, 0.2679804861545563, -0.14453618228435516, 0.12268933653831482, -0.0687846690416336, 0.19323691725730896, 0.05972534790635109, 0.03864976763725281, -0.11919641494750977, -0.11233997344970703, -0.13682958483695984, 0.15388444066047668, -0.09552153944969177, -0.26429498195648193, 0.10718034207820892, 0.18999139964580536, -0.1848522424697876, 0.18424883484840393, -0.10468935966491699, 0.010695915669202805, -0.22890564799308777, 0.16593533754348755, -0.12740418314933777, 0.03900226578116417, 0.1497095376253128, -0.05075071379542351, 0.033104944974184036, 0.25088950991630554, -0.005269426852464676, -0.4738508462905884, -0.01790042407810688, -0.03522920608520508, 0.06787172704935074, 0.4685395359992981, -0.5418909788131714, -0.1451725959777832, 0.014135930687189102, 0.2364063262939453, -0.12409341335296631, -0.20184865593910217, -0.1540956050157547, 0.23952648043632507, 0.09899129718542099, 0.15026973187923431, 0.1507851630449295, 0.07300998270511627, -0.13343185186386108, 0.14689965546131134, 0.2098928987979889, 0.1677892506122589, -0.07465660572052002, 0.12585783004760742, -0.2039446383714676, -0.37497949600219727, -0.17532925307750702, 0.07157043367624283, 0.12712350487709045, -0.09663025289773941, -0.04426824301481247, 0.10377815365791321, -0.03983014076948166, 0.086886465549469, -0.2196812629699707, -0.10582394152879715, 0.07333613932132721, -0.0282659400254488, -0.23016050457954407, 0.19858591258525848, 0.10768836736679077, -0.11857994645833969, 0.0282966960221529, -0.1493024230003357, 0.13522517681121826, -0.21437616646289825, 0.3215236961841583, 0.021840233355760574, -0.07350054383277893, -0.21880751848220825, 0.13244584202766418, -0.05892416089773178, 0.09008526057004929, 0.202537402510643, -0.11920703947544098, -0.15552154183387756, 0.1778537631034851, 0.04948791116476059, 0.1644086241722107, -0.21551179885864258, -0.17396730184555054, 0.004175213165581226, 0.31794118881225586, -0.23608846962451935, -0.1563941240310669, 0.12721368670463562, 0.2502485513687134, -0.11812710762023926, -0.3201259672641754, -0.07977913320064545, 0.16499288380146027, -0.03904477506875992, 0.15397630631923676, -0.06923594325780869, 0.012480774894356728, 0.012490411289036274, -0.07958108186721802, -0.06703612953424454, -0.08911027759313583, -0.022615082561969757, -0.11029508709907532, 0.33027583360671997, -0.17202597856521606, 0.010216872207820415, 0.34186533093452454, -0.09415876865386963, 0.01578274741768837, 0.06281834840774536, 0.00010030018165707588, 0.14665836095809937, 0.01038394309580326, -0.17498403787612915, -0.16566655039787292, 0.0436643548309803, 0.22133420407772064, -0.006615304388105869, 0.29091784358024597, -0.246983140707016, 0.06552358716726303, 0.24021616578102112, -0.04732842743396759, -0.09020759910345078, -0.10794837772846222, 0.11953945457935333, 0.0566752590239048, -0.0852661058306694, -0.15590572357177734, -0.17050889134407043, -0.16815045475959778, 0.04298705607652664, 0.1339999884366989, -0.13846814632415771, 0.1550861895084381, 0.12150488793849945, -0.1102171316742897, -0.03302614018321037, -0.21762382984161377, 0.11506256461143494, 0.07817000895738602, 0.2552427649497986, 0.21200597286224365, -0.2152804136276245, -0.05043032020330429, -0.3855091631412506, 0.03806529566645622, 0.23032823204994202, 0.12918677926063538, 0.0749228447675705, 0.04733418673276901, -0.10535268485546112, 0.006524820812046528, 0.25951725244522095, -0.16243918240070343, -0.26403021812438965, 0.054428279399871826, -0.21033281087875366, -0.08814848959445953, -0.03699745982885361, -0.10083241015672684, 0.018955515697598457, -0.15277618169784546, -0.26310789585113525, -0.05179420858621597, -0.311190664768219, -0.152585968375206, 0.08912709355354309, 0.09771378338336945, 0.3622857928276062, 0.12929853796958923, -0.1512424498796463, 0.21912363171577454, 0.1917688548564911, -0.1262194812297821, 0.08298636227846146, 0.14509981870651245, -0.23063191771507263, 0.07732698321342468, 0.40928855538368225, -0.1092401072382927, 0.2984013557434082, -0.15092816948890686, -0.060601674020290375, 0.15155401825904846, -0.0581987090408802, 0.1716589629650116, 0.31273484230041504, -0.017769338563084602, -0.16074761748313904, 0.3028542101383209, -0.17316310107707977, -0.4043118357658386, -0.18648016452789307, -0.35951316356658936, -0.40929529070854187, -0.05336576700210571, 0.14907056093215942, -0.01082877442240715, 0.14875316619873047, -0.17440670728683472, -0.15116024017333984, -0.19138972461223602, -0.2113204300403595, -0.1685904860496521, -0.22214317321777344, -0.05684322863817215, -0.17937049269676208, -0.20518910884857178, 0.1896008551120758, 0.10119558870792389, -0.07212524116039276, 0.071445032954216, -0.24814735352993011, -0.1094825342297554, -0.2118590772151947, -0.06613302230834961, 0.143510103225708, 0.07432909309864044, -0.10639931261539459, -0.16839063167572021, 0.07705546915531158, 0.05858652666211128, -0.09668712317943573, 0.5501648187637329, -0.0017350930720567703, -0.09150698781013489, 0.004579465836286545, 0.17955204844474792, -0.03029581904411316, 0.03887311369180679 ]
حفظ سطح مناسبی از عناصر آمادگی جسمانی مرتبط با تندرستی مانند استقامت قلب و عروق، قدرت عضلانی و استقامت، تركیب بدنی و انعطاف پذیری، در كاهش خطر امراض قلبی، فشار خون، دیابت، پوكی استخوان، چاقی، و ناراحتی های روانی افسردگی موثر است . كاهش میزان وقوع حمله قلبی و حفظ عملکرد مستقل در پیری از مزایای تمرینات منظم است، به علاوه افراد دارای فعالیت جسمانی نسبت به افراد غیر فعال عمر بیشتری دارند . انعطاف انعطاف پذیری یکی از اجزای مهم آمادگی جسمانی مرتبط با تندرستی است. این قابلیت جسمانی عبارت است از توانایی حركت آزادانه مفصل در هر جهت و یا به طور اختصاصی تر در تمام طول دامنه حركتی مفصل، بدون اینکه صدمه یا فشاری بر مفصل وارد آید . به عبارتی قابلیت كشش عضلات و بافت های همبند اطراف مفاصل را در تمام دامنه حركتی مفصل انعطاف پذیری آن مفصل می نامند. انعطاف پذیری مفاصل مختلف ممکن است با یکدیگر متفاوت باشد. این
[ 0.006375639233738184, 0.13001218438148499, -0.04343743622303009, 0.20557160675525665, 0.07439771294593811, 0.334199994802475, 0.14161327481269836, 0.04906073957681656, -0.1492450088262558, 0.04400013014674187, 0.05982935428619385, 0.09460940957069397, -0.03605494648218155, 0.19000154733657837, 0.1765558421611786, -0.04213009774684906, 0.21876260638237, 0.014540007337927818, -0.09662472456693649, 0.07022092491388321, -0.16714291274547577, -0.0890098512172699, 0.19844812154769897, 0.056609246879816055, -0.21969708800315857, -0.04305436089634895, -0.2295236885547638, 0.04344015568494797, -0.05403527244925499, 0.05941471830010414, -0.020075105130672455, -0.09164641797542572, 0.11867264658212662, -0.08934953063726425, -0.18876448273658752, 0.20144715905189514, -0.15128111839294434, 0.09383641183376312, -0.2548678517341614, -0.010806240141391754, -0.3491751551628113, -0.08892880380153656, 0.06474532186985016, 0.010504706762731075, 0.13660132884979248, 0.21956241130828857, 0.09283424913883209, -0.09139031916856766, -0.0023117349483072758, 0.13847726583480835, -0.010235579684376717, -0.0553848072886467, 0.10957696288824081, -0.04801236093044281, 0.23176820576190948, 0.1948845386505127, 0.03552898392081261, 0.008829920552670956, -0.27459603548049927, 0.030039053410291672, 0.20242704451084137, 0.03492875024676323, 0.15129652619361877, 0.0010709436610341072, 0.05257730185985565, -0.11692044138908386, -0.07373888045549393, 0.19579435884952545, 0.10096164047718048, -0.03319327533245087, -0.03142046555876732, 0.07544941455125809, -0.09148194640874863, -0.04857669770717621, 0.148849755525589, -0.0011178706772625446, -0.06032244861125946, -0.17556503415107727, 0.11710701882839203, 0.05744140222668648, 0.15750913321971893, -0.13550454378128052, -0.09300518035888672, -0.08642968535423279, -0.04148756340146065, -0.010225877165794373, -0.04834556579589844, -0.1083197146654129, -0.091652512550354, 0.047533683478832245, 0.0955420732498169, 0.3324558734893799, 0.03599397838115692, -0.07737600803375244, 0.06039336696267128, 0.18362465500831604, -0.19261522591114044, -0.009679609909653664, -0.253510057926178, 0.0035591674968600273, -0.07641270756721497, 0.21551460027694702, 0.032135020941495895, 0.2886834144592285, 0.02905851975083351, -0.1321146935224533, 0.0028860033489763737, 0.009166744537651539, 0.01577078178524971, 0.2538124918937683, 0.1263943612575531, 0.16770720481872559, -0.01402074284851551, 0.0867321714758873, -0.04189299792051315, -0.06918993592262268, -0.139714777469635, 0.04224119335412979, 0.07812807708978653, 0.25776708126068115, -0.02500639110803604, -0.33120623230934143, 0.21409079432487488, -0.114921435713768, 0.24257102608680725, -0.2926037311553955, -0.06466834992170334, 0.022074179723858833, 0.07356267422437668, -0.13902349770069122, 0.37752729654312134, 0.184652179479599, -0.05718698352575302, -0.2820850908756256, -0.17467203736305237, -0.3404231667518616, 0.2575644254684448, 0.004542702808976173, 0.050731487572193146, 0.23977035284042358, 0.21511083841323853, 0.26008909940719604, 0.22208711504936218, -0.18799448013305664, -0.16539499163627625, 0.25812429189682007, -0.04372534900903702, -0.11690428853034973, 0.3289080858230591, -0.1382881999015808, -0.01779443770647049, -0.019918423146009445, 0.18478164076805115, 0.1338241696357727, 0.0789535716176033, 0.03512701392173767, -0.023049576207995415, -0.1498299390077591, -0.16625696420669556, -0.18462947010993958, -0.22451752424240112, -0.082635298371315, 0.09234559535980225, -0.11808609962463379, -0.06460516899824142, -0.03547632694244385, -0.0003585102967917919, -0.1223815381526947, 0.07118144631385803, -0.004943105857819319, 0.1391824185848236, -0.030088910833001137, 0.09768631309270859, -0.007251248694956303, 0.22683048248291016, -0.0060412343591451645, -0.2940978705883026, -0.11789143085479736, -0.0987544059753418, 0.01336407195776701, 0.3354884088039398, -0.27483266592025757, -0.017294280230998993, -0.21123316884040833, 0.20610709488391876, 0.03434659540653229, -0.19965657591819763, -0.046992428600788116, 0.1190921813249588, 0.08216631412506104, -0.004589226096868515, -0.10997365415096283, -0.04562881961464882, 0.09368246793746948, -0.13701361417770386, -0.06612373888492584, -0.03489500284194946, 0.1223565936088562, -0.0026105064898729324, -0.1052803322672844, -0.15153729915618896, -0.019676992669701576, 0.16680112481117249, -0.05202300101518631, 0.04012887552380562, -0.09400928020477295, -0.08555811643600464, -0.21017736196517944, 0.17726173996925354, -0.07011450082063675, -0.06578424572944641, 0.10695292055606842, 0.15316930413246155, -0.12666484713554382, 0.05021556466817856, -0.04399711266160011, -0.029981764033436775, 0.17937040328979492, -0.08723220229148865, 0.05254625901579857, -0.0978722795844078, 0.020148063078522682, -0.040304575115442276, -0.1079462468624115, -0.25402796268463135, 0.07250416278839111, 0.021146461367607117, 0.0018961261957883835, 0.20654670894145966, 0.010070374235510826, -0.059068240225315094, -0.1175454780459404, -0.04419171065092087, 0.14465317130088806, -0.03610298037528992, -0.205105260014534, -0.18792054057121277, 0.1004699245095253, -0.041355423629283905, 0.007257889956235886, -0.15185585618019104, -0.13495048880577087, -0.10413383692502975, 0.05804777145385742, 0.1615494191646576, 0.016545426100492477, 0.1972411423921585, 0.15850141644477844, 0.01899181306362152, 0.04271472990512848, -0.1971166580915451, -0.15539051592350006, 0.12982314825057983, -0.2258152961730957, 0.048821110278367996, -0.049778468906879425, 0.07818244397640228, -0.08898293972015381, 0.020147891715168953, -0.0207914337515831, -0.32565152645111084, 0.1999598890542984, 0.07279519736766815, 0.1563510149717331, 0.17096175253391266, -0.007082168012857437, 0.02772536128759384, -0.12231526523828506, 0.13493292033672333, 0.044353775680065155, -0.028335776180028915, -0.26294729113578796, -0.20194603502750397, 0.0248575359582901, 0.19909799098968506, -0.20779862999916077, -0.19179952144622803, -0.012010267935693264, 0.2732090353965759, -0.00898147001862526, -0.07029368728399277, -0.24779722094535828, -0.1162431538105011, -0.27142947912216187, -0.09057179093360901, -0.01592858135700226, 0.18263381719589233, 0.24615976214408875, 0.17844772338867188, 0.11849023401737213, 0.11534512042999268, 0.07357087731361389, -0.12838053703308105, -0.09092812240123749, -0.08671499788761139, 0.041265323758125305, 0.16861934959888458, 0.03233468532562256, -0.1636429727077484, 0.05762622505426407, 0.13541339337825775, -0.032658521085977554, 0.04647841304540634, -0.04462473839521408, -0.13680943846702576, -0.10721030086278915, 0.20280218124389648, -0.2675667703151703, -0.2008160501718521, 0.09773927181959152, -0.33145302534103394, -0.07339856773614883, -0.04601871967315674, 0.05842144042253494, 0.19473311305046082, 0.05737342685461044, -0.22280612587928772, 0.09717994928359985, -0.1427837610244751, -0.0863865464925766, 0.03532979637384415, -0.029388871043920517, 0.019093787297606468, -0.055064085870981216, -0.32390284538269043, 0.16912011802196503, 0.3161555528640747, -0.2604793906211853, 0.020032420754432678, 0.016843289136886597, 0.021091515198349953, 0.07665567100048065, 0.28984278440475464, -0.01405967865139246, 0.17274492979049683, -0.026449453085660934, -0.018895037472248077, 0.2567797303199768, -0.12860837578773499, -0.11664406210184097, 0.2735164165496826, 0.019854560494422913, -0.11830537021160126, -0.034169986844062805, -0.044413719326257706, -0.013785427436232567, -0.016417499631643295, -0.19329628348350525, -0.08609814941883087, -0.025463910773396492, 0.12043634057044983, -0.0317770317196846, 0.01904648169875145, -0.22939389944076538, 0.005410667508840561, -0.1086791604757309, 0.10847495496273041, 0.0029098785016685724, -0.22161924839019775, 0.11105278134346008, -0.07808101922273636, 0.17028924822807312, 0.021946560591459274, 0.1506325602531433, 0.04993932694196701, -0.333713561296463, -0.1404956579208374, -0.20727568864822388, -0.0234138872474432, 0.024952072650194168, 0.07452430576086044, 0.0008888794109225273, 0.03671060502529144, -0.060236357152462006, -0.12478945404291153, 0.1856214702129364, -0.12173868715763092, 0.33677905797958374, -0.14939337968826294, -0.10475115478038788, 0.13691234588623047, 0.006985430605709553, 0.028152327984571457, 0.15361687541007996 ]
در این فرمول A معادل ضخامت چربی فوق خاصره وB معادل چربی پشت بازو است كاهش وزن مناسب ترین روشی كه چاقی را كنترل می كند نسبت بین انرژی از دست داده شده و انرژی جذب شده و است. برخی منابع علمی تاكید دارند كه كمبود فعالیت بدنی مهم ترین عامل افزایش وزن »دستیابی به و تعادل انرژی منفی است . گفته میشود كه افراد انجام فعالیت های جسمانی را به تغییر در عادات غذایی و كاهش انرژی مصرفی خود ترجیح می دهند . در عین حال باید افراد چاق را تشویق به تغییر رژیم غذایی همراه با انجام فعالیت های ورزشی كرد . این افراد می توانند بیشتر از مواد كم كالری و پرحجم استفاده كنند. این مواد معده را منع می كند تا حدودی حس گرسنگی را نیز برطرف می كند. در رژیم غذایی باید به ویتامین های مصرفی توجه خاص كرد تا با كمبود ویتامین مواجه نشویم . به طور كلی نتیجه گیری می شود كه كم خوردن، همراه با تمر�
[ -0.08393668383359909, 0.15073925256729126, 0.012827200815081596, 0.19080591201782227, 0.07868051528930664, 0.06919774413108826, 0.10783671587705612, 0.09912233799695969, -0.1465802937746048, -0.03528175875544548, 0.06769460439682007, -0.08180712163448334, -0.18830665946006775, -0.2442454695701599, 0.19303369522094727, -0.10782977938652039, 0.22856810688972473, 0.04390168935060501, 0.01587226241827011, 0.0012255515903234482, 0.13861532509326935, -0.027852747589349747, 0.17619700729846954, 0.09600929915904999, -0.1440553516149521, -0.1288975030183792, -0.2086312621831894, 0.020678870379924774, -0.120881587266922, -0.05531518906354904, 0.2520783245563507, 0.009648271836340427, 0.1826571822166443, -0.15381136536598206, -0.09328651428222656, 0.15136493742465973, -0.04535609483718872, 0.1267855167388916, -0.2298273742198944, -0.04614704102277756, -0.19856472313404083, -0.12959565222263336, 0.025092873722314835, -0.08794356882572174, 0.11217092722654343, 0.22251355648040771, -0.05899931862950325, 0.05515161156654358, -0.23970428109169006, 0.08014651387929916, 0.1290469765663147, -0.09048298746347427, -0.12255619466304779, 0.11868428438901901, 0.19678549468517303, 0.20791681110858917, 0.13360683619976044, -0.15422125160694122, -0.2488621026277542, 0.07750226557254791, 0.2529638409614563, 0.15205620229244232, 0.19102779030799866, 0.040503084659576416, 0.300091415643692, -0.013813463039696217, -0.020912714302539825, 0.08647534251213074, -0.08411876857280731, 0.10009069740772247, 0.01857040636241436, -0.04249690845608711, 0.04664192348718643, -0.274874210357666, 0.14861038327217102, -0.0276951864361763, -0.18804696202278137, -0.141641765832901, 0.20203527808189392, 0.043728187680244446, 0.06508902460336685, -0.04276519641280174, -0.09410262852907181, -0.0012219268828630447, -0.0002020583488047123, -0.013553643599152565, 0.014338871464133263, -0.12861768901348114, 0.01009322702884674, 0.06413309276103973, -0.09218670427799225, 0.1789970099925995, 0.0994153842329979, 0.13872092962265015, -0.03448254242539406, 0.12433026731014252, -0.28357788920402527, -0.26377367973327637, -0.013991326093673706, 0.1246904581785202, -0.062081318348646164, 0.08899896591901779, 0.04827357083559036, 0.13959954679012299, 0.09922933578491211, -0.29051485657691956, -0.01468164287507534, 0.15222474932670593, 0.09176159650087357, 0.2298109233379364, 0.14974674582481384, 0.26844751834869385, 0.040894515812397, 0.2807007133960724, -0.20048683881759644, -0.13589172065258026, 0.2210332155227661, 0.060055747628211975, 0.13298867642879486, 0.07217377424240112, 0.05135655775666237, -0.19933460652828217, 0.04187040030956268, -0.20949286222457886, 0.08282213658094406, -0.20730693638324738, -0.3165525197982788, 0.004640186205506325, -0.021418273448944092, -0.35550931096076965, 0.3513258397579193, 0.052978090941905975, -0.04124348983168602, -0.10620766878128052, -0.20854943990707397, -0.23375660181045532, 0.07296240329742432, -0.02502615377306938, 0.12240154296159744, 0.23419980704784393, 0.2548738420009613, 0.25510120391845703, 0.05403200164437294, -0.17730700969696045, -0.04704609513282776, 0.4129771590232849, 0.032343074679374695, -0.22568202018737793, 0.04762981832027435, -0.08226422965526581, 0.13239485025405884, -0.1121094673871994, 0.04644005745649338, -0.028815556317567825, -0.08052895218133926, -0.2526988089084625, -0.1224735677242279, -0.11065115034580231, 0.0336465984582901, 0.019012795761227608, -0.15191733837127686, -0.10583550482988358, -0.049179233610630035, -0.31517478823661804, 0.12896297872066498, -0.04610919952392578, -0.06936555355787277, -0.11049117147922516, 0.19660615921020508, 0.03592464327812195, 0.2547615170478821, -0.16360512375831604, -0.06171109899878502, 0.143880695104599, 0.1567368507385254, 0.1857244372367859, -0.18146982789039612, -0.053153835237026215, 0.13682390749454498, -0.07026153802871704, 0.2745756208896637, -0.2137480080127716, -0.0384887158870697, -0.19511224329471588, -0.02462657541036606, 0.030719183385372162, -0.04746576398611069, -0.11209160834550858, -0.07935089617967606, 0.24902752041816711, 0.0909353494644165, 0.046661727130413055, -0.03892160952091217, -0.006349815055727959, -0.09608691185712814, -0.12151534855365753, -0.15992392599582672, 0.12723009288311005, 0.050288960337638855, -0.15356647968292236, -0.02773137390613556, 0.1750643402338028, -0.0657290369272232, -0.047479309141635895, -0.07104642689228058, -0.10406346619129181, -0.0038456341717392206, -0.15809327363967896, 0.2866123914718628, 0.08945421129465103, 0.029881184920668602, -0.061132557690143585, -0.23391197621822357, 0.10222466289997101, -0.11310315877199173, -0.19726426899433136, 0.2412065863609314, 0.017630331218242645, -0.21102407574653625, -0.013863867148756981, -0.14149439334869385, -0.054748281836509705, -0.08281650394201279, -0.17930814623832703, -0.27082109451293945, 0.010071034543216228, 0.007354117929935455, 0.01761140301823616, 0.2557569742202759, -0.09051007032394409, -0.04495495930314064, -0.29294243454933167, 0.17238080501556396, 0.08332660794258118, -0.06525221467018127, -0.17037475109100342, -0.2081061750650406, -0.12235800921916962, 0.17689666152000427, 0.023316336795687675, -0.04280949383974075, -0.2389526665210724, -0.1482529640197754, -0.027351249009370804, 0.04273737967014313, 0.02725515514612198, -0.06604248285293579, 0.3270392417907715, -0.12023861706256866, 0.02336387149989605, -0.1776456981897354, 0.15273210406303406, 0.003956892527639866, -0.18762381374835968, 0.025382792577147484, -0.02301282063126564, 0.15198753774166107, -0.037598781287670135, -0.058373987674713135, -0.06703763455152512, -0.22518670558929443, 0.12497706711292267, 0.02376905456185341, 0.13496240973472595, 0.03979584947228432, -0.14096611738204956, 0.13887444138526917, -0.135581374168396, 0.09084038436412811, -0.12593434751033783, -0.004940818063914776, -0.1907523274421692, -0.021897772327065468, -0.17726272344589233, 0.1323409080505371, -0.1633191853761673, 0.030255937948822975, 0.043324064463377, -0.01752900518476963, 0.17261013388633728, 0.06018751859664917, -0.10754270851612091, -0.07848405092954636, -0.1192275881767273, 0.0011112336069345474, -0.0661664679646492, 0.196756511926651, 0.2602800130844116, 0.014762330800294876, 0.08681222796440125, 0.09217571467161179, -0.28399670124053955, -0.016189785674214363, -0.027459388598799706, -0.04959367960691452, 0.2394881248474121, 0.18566784262657166, 0.037231169641017914, -0.10972471535205841, 0.03381014242768288, 0.12297484278678894, 0.059012651443481445, 0.08686652779579163, -0.028571680188179016, -0.07701420783996582, -0.07616119086742401, 0.34573793411254883, 0.011500068008899689, 0.08945879340171814, -0.056773945689201355, -0.3460654616355896, -0.13112051784992218, -0.08994132280349731, 0.21324503421783447, -0.007821017876267433, -0.03086967207491398, -0.17775753140449524, -0.14270414412021637, 0.1818707436323166, -0.13572342693805695, 0.26695096492767334, -0.10386708378791809, 0.268718957901001, 0.06896372139453888, -0.26279526948928833, 0.13191430270671844, 0.28852492570877075, 0.0031292345374822617, 0.04524195194244385, -0.1270810067653656, 0.02067812904715538, 0.17937827110290527, 0.3953336477279663, 0.10507525503635406, 0.007810779847204685, 0.027356194332242012, -0.02125048264861107, 0.07429993152618408, -0.11050985753536224, 0.006842919159680605, 0.012417534366250038, -0.0013081617653369904, -0.1960734724998474, -0.109251469373703, 0.18245701491832733, -0.15883466601371765, 0.09846700727939606, -0.06291449069976807, 0.077612966299057, -0.10279591381549835, 0.12542790174484253, -0.05586948245763779, 0.06950923800468445, -0.10337807983160019, 0.14328137040138245, -0.12580087780952454, 0.04655960947275162, 0.08170485496520996, -0.043048255145549774, 0.07451197504997253, -0.05611930042505264, 0.01227454375475645, 0.05036942660808563, 0.090192511677742, -0.08238504081964493, -0.2285277247428894, -0.32104718685150146, 0.029706459492444992, 0.05562587454915047, 0.19007213413715363, 0.025497138500213623, 0.13670103251934052, -0.0823950320482254, 0.07561345398426056, -0.11528550088405609, -0.14388132095336914, 0.0798109844326973, 0.13304667174816132, -0.09998086094856262, -0.14241671562194824, 0.28843027353286743, -0.14201194047927856, -0.04425578564405441, 0.12298593670129776 ]
لازم است . مفصل در واقع از اتصال دو یا چند استخوان جایی كه حركت وجود دارد( تشکیل می شود. ساختمان استخوان مفصل یکی از مهم ترین عوامل تعیین كننده نوع حركت در مفصل است، به عنوان مثال، مفصل زانو و آرنج از مفاصل لولایی بوده كه تنها حركت را در یک جهت ممکن می سازند و حركات آنها عبارت اند از: حركات خم و باز شدن، هنگامی كه حركت در اینگونه مفاصل به حداكثر دامنه خود رسیده باشد، مفصل اجازه باز شدن بیشتر را نمی دهد و این عمل به خاطر ساختمان اینگونه مفاصل است. در مقابل این مفاصل، مفاصلی چون شانه و ران از جمله مفاصل كروی هستند، از نقطه نظر حركت شناسی این مفاصل حول سه محور حركتی فعالیت می كند. این قابلیت موجب حركت مفصل در جهات مختلف و نیز باعث افزایش دامنه حركتی در مفصل می شود. به هر حال، انعطاف پذیری فقط به ساختار استخوانی مفاصل محدود نمی شود و اگر چنین بود، قادر نبودیم كه انعطاف �
[ -0.12962570786476135, -0.030903341248631477, -0.0029310043901205063, -0.1740795373916626, -0.0226694755256176, -0.0872669517993927, -0.040574535727500916, 0.2759578227996826, 0.10719241946935654, 0.1143522709608078, 0.005118128843605518, 0.34425437450408936, 0.1496364176273346, 0.12421941012144089, 0.009082373231649399, -0.06904318928718567, -0.1945779025554657, 0.03807341679930687, -0.1343218982219696, 0.16419196128845215, -0.06823362410068512, -0.16700315475463867, 0.2484809160232544, -0.09910450875759125, -0.16813579201698303, -0.09049144387245178, 0.12732627987861633, 0.051490429788827896, 0.008353028446435928, -0.11977942287921906, -0.15574243664741516, 0.1563197672367096, -0.13883203268051147, 0.049355506896972656, -0.016638226807117462, 0.21387308835983276, -0.35014158487319946, 0.01229793205857277, -0.13739459216594696, 0.03523488715291023, 0.015686314553022385, -0.23587378859519958, 0.14225593209266663, 0.08755918592214584, 0.13499310612678528, 0.2916695773601532, 0.21170774102210999, 0.09821893274784088, 0.0006583388894796371, -0.042261458933353424, 0.23858851194381714, 0.10280469805002213, -0.007294394075870514, 0.04153928533196449, 0.1382962167263031, 0.23486143350601196, -0.08957525342702866, -0.012180048041045666, -0.19394852221012115, 0.13277627527713776, 0.17829503118991852, 0.007640658877789974, -0.023684807121753693, -0.09764793515205383, 0.015624236315488815, -0.176534503698349, 0.03613976016640663, -0.012723737396299839, -0.18589051067829132, 0.3445032835006714, 0.0414646752178669, 0.03825477510690689, 0.055940452963113785, -0.07409034669399261, 0.2812703251838684, -0.3460105359554291, -0.007350547704845667, 0.05549503490328789, 0.14822043478488922, 0.22119733691215515, -0.13520783185958862, -0.024494782090187073, 0.15086930990219116, 0.05083031207323074, -0.174112468957901, 0.09818266332149506, -0.06452890485525131, 0.17864041030406952, -0.12971371412277222, 0.014502929523587227, 0.16349968314170837, 0.0029819244518876076, 0.030904214829206467, -0.04823305457830429, 0.03253265097737312, 0.22387348115444183, -0.0729447677731514, 0.12724703550338745, -0.18848711252212524, 0.12147623300552368, -0.2216235101222992, -0.016095856204628944, 0.010441024787724018, 0.3033367395401001, 0.12076297402381897, -0.047883544117212296, 0.06285404413938522, 0.01234900951385498, -0.2637942433357239, 0.07693612575531006, 0.11853856593370438, 0.15049704909324646, 0.013117893598973751, 0.14754752814769745, -0.3546872138977051, -0.1082640066742897, -0.11571692675352097, -0.03902997821569443, -0.018163781613111496, -0.06866303086280823, -0.06374094635248184, -0.12621283531188965, -0.09710701555013657, -0.05147422105073929, 0.006331718526780605, -0.23634661734104156, -0.31698834896087646, 0.11599800735712051, 0.17965438961982727, 0.01646827533841133, 0.00039213523268699646, 0.026766646653413773, -0.1963396966457367, -0.2772354185581207, -0.062491275370121, -0.022904157638549805, 0.07018174231052399, -0.0240793377161026, -0.08948778361082077, 0.11574187129735947, 0.3006478548049927, 0.05411143973469734, 0.2636699080467224, 0.12033863365650177, -0.028176456689834595, 0.14317989349365234, -0.24333277344703674, -0.13381123542785645, -0.044385313987731934, 0.08265437930822372, 0.12878352403640747, -0.06315315514802933, 0.08702912926673889, 0.20561113953590393, -0.018986137583851814, -0.1087668240070343, -0.13515569269657135, -0.1099504679441452, -0.011831700801849365, -0.050891149789094925, -0.06443890929222107, 0.17542776465415955, 0.16815538704395294, -0.005880698096007109, -0.13058564066886902, -0.19030430912971497, 0.059435900300741196, -0.01831565611064434, 0.06414251029491425, -0.17473259568214417, 0.17917194962501526, 0.030472446233034134, 0.2995924651622772, -0.011395946145057678, 0.18365342915058136, 0.10319560766220093, -0.30576032400131226, -0.016239631921052933, 0.06879571080207825, 0.4053206145763397, 0.12866109609603882, -0.08590921759605408, 0.030108457431197166, 0.023903800174593925, 0.11137433350086212, -0.20009946823120117, -0.22680982947349548, 0.19442753493785858, -0.16806764900684357, -0.11687614023685455, 0.02804614044725895, 0.029624922201037407, 0.10550203174352646, 0.07229433953762054, -0.18969683349132538, -0.09517242014408112, 0.10781195014715195, 0.13669312000274658, -0.1775653064250946, -0.10768298804759979, -0.09369711577892303, 0.3001599907875061, -0.12269769608974457, 0.14985960721969604, -0.048824746161699295, 0.059379830956459045, 0.035120125859975815, -0.17217279970645905, -0.11551850289106369, 0.04290035367012024, -0.001327125122770667, -0.09249904006719589, -0.13108952343463898, -0.018805425614118576, 0.061285361647605896, -0.23641081154346466, -0.004927097819745541, 0.004064673557877541, -0.1549299955368042, -0.1016199067234993, -0.27991676330566406, -0.05503109470009804, 0.13360165059566498, -0.13823369145393372, -0.10416073352098465, 0.052063751965761185, 0.0014440296217799187, -0.03497906029224396, 0.07717083394527435, 0.006320225074887276, 0.0063124895095825195, -0.24316774308681488, -0.2280561923980713, 0.1275433748960495, -0.07143569737672806, -0.05869363248348236, -0.20878441631793976, -0.08665601909160614, 0.1750270426273346, -0.02313809096813202, -0.07042847573757172, -0.1527470350265503, -0.12856480479240417, 0.10155124962329865, 0.16233524680137634, 0.05037190765142441, 0.1921437829732895, 0.1510186493396759, 0.12381460517644882, -0.01494169794023037, -0.00828881561756134, -0.1893860399723053, -0.02037733793258667, 0.3096591532230377, -0.1613372266292572, -0.17634502053260803, -0.04857616126537323, 0.2098584920167923, -0.050704557448625565, 0.09713113307952881, -0.20679302513599396, 0.13115406036376953, 0.19503481686115265, -0.14710164070129395, 0.17483606934547424, -0.1872072070837021, 0.3269731402397156, 0.11371497809886932, -0.15150123834609985, -0.09314202517271042, -0.10237092524766922, 0.13984790444374084, -0.08600831776857376, -0.10630181431770325, -0.10954365879297256, 0.010156678035855293, 0.19241902232170105, -0.28761252760887146, 0.25945356488227844, 0.048847101628780365, -0.14474451541900635, -0.3063753545284271, 0.15015101432800293, -0.017339147627353668, 0.1948322206735611, 0.20670250058174133, 0.08144601434469223, 0.30325308442115784, 0.27723413705825806, -0.0997224748134613, -0.06240883469581604, -0.04629628732800484, -0.10738886892795563, 0.12592680752277374, -0.019243573769927025, 0.10395707190036774, 0.08675418794155121, 0.04367782920598984, -0.08758729696273804, 0.10287750512361526, 0.18378692865371704, -0.03616243600845337, -0.0690041035413742, -0.22310981154441833, -0.02027902752161026, -0.08679449558258057, 0.08632150292396545, 0.12668444216251373, -0.25600993633270264, 0.12036450952291489, -0.11003351211547852, 0.19717463850975037, -0.009766340255737305, -0.042699068784713745, 0.009889835491776466, 0.13780204951763153, -0.114436075091362, 0.13302579522132874, 0.010041615925729275, -0.23333756625652313, 0.05725646764039993, 0.1578288972377777, -0.14635774493217468, -0.2624569535255432, -0.37164002656936646, -0.07580888271331787, 0.07573200017213821, 0.06178033724427223, -0.013099025934934616, 0.11503328382968903, 0.015311824157834053, 0.09452354162931442, 0.18030092120170593, 0.011201025918126106, 0.05870852991938591, 0.10380177199840546, -0.05606836825609207, -0.009006652049720287, -0.1977735310792923, -0.006491271313279867, 0.06272044777870178, -0.03822851926088333, -0.0445905402302742, 0.10048224031925201, -0.06828169524669647, -0.08000481128692627, -0.1793035864830017, -0.10568903386592865, 0.1853642463684082, 0.032523319125175476, 0.1269998550415039, -0.15442058444023132, -0.024947896599769592, 0.17275330424308777, 0.006159658543765545, -0.09817073494195938, 0.01845465414226055, -0.2859207093715668, -0.14152567088603973, -0.10522180795669556, -0.00840272568166256, 0.018610725179314613, 0.1088324561715126, 0.19379833340644836, -0.00010832399129867554, -0.07789616286754608, -0.15546584129333496, -0.07031363993883133, -0.180588036775589, -0.03409819304943085, 0.046770982444286346, 0.03618881478905678, -0.08113591372966766, -0.12908491492271423, -0.15373478829860687, 0.16827274858951569, 0.0013991110026836395, -0.08041170239448547, 0.01966937631368637, -0.04114687442779541, -0.03836803883314133, 0.17851172387599945, 0.24068120121955872, 0.2164435088634491 ]
ته در حالی كه شروع به پذیرفتن برنامه تغذیه مؤثر در شیوه زندگی خویش می كند،غذاهای جدید را هم بیفزایید ۲ - از چهار گروه مواد غذایی به طور متنوع استفاده شود: • گوشت ها یا جزء گوشتی )خالص (: یک بار یا بیشتر مجموعة ۳ تا ۶ اونس در روز مصرف شود . • فرآورده های لبنی )بدون چربی یا كم چربی(: روزانه ۲ تا ۴ فنجان • میوه ها و سبزیجات: چهار یا بیشتر از سه اونس مصرف شود. یک سیر با سبزیجات تازه، میوه از گروه مركبات )یا آب میوه( به طور روزانه مصرف شود. • غلات با حبوبات، چهار وعده یا بیشتر در روز مصرف شود. ) یک برش نان، یک وعده است ۳- غذاها و خوراک متناسب با جدول برنامه و رفع گرسنگی برنامه ریزی شود. ۴- كربوهیدرات های مركب )پیچیده ( از قبیل نشاسته به همه غذاها افزوده شود )نان، برنج، جو، حبوبات، سیب زمینی، سبزیجات(. باید به خاطر داشت، مصرف نشاسته خوب است و باید از تمام غلات به طور مکرر و متنوع استفاده شود. 5- در همه یا اكثر غذاها، مواد غذایی پرپروتئین ) گوشت ها فر�
[ 0.0779741108417511, -0.12562823295593262, -0.0105371605604887, 0.0649522989988327, 0.12469053268432617, 0.051877766847610474, 0.07704778015613556, -0.19366808235645294, -0.009377098642289639, -0.07455861568450928, 0.18087653815746307, -0.12409064918756485, -0.3276744484901428, -0.1849207878112793, 0.1504506766796112, -0.26683199405670166, 0.19900274276733398, -0.250408798456192, -0.1273425817489624, -0.046212486922740936, -0.07778184860944748, -0.12007013708353043, -0.15560802817344666, 0.03556760028004646, 0.15115730464458466, -0.03937734290957451, -0.13918104767799377, -0.14774569869041443, -0.09730216860771179, -0.07325815409421921, 0.23655876517295837, 0.09433736652135849, 0.4082392454147339, -0.16978684067726135, -0.10938135534524918, 0.03790624067187309, 0.13278992474079132, 0.006782270036637783, 0.011106842197477818, 0.1754911094903946, 0.1428413689136505, -0.12061981111764908, 0.12532413005828857, -0.08073925971984863, 0.029417648911476135, 0.04188388213515282, -0.2710690498352051, 0.014341367408633232, 0.09978020191192627, 0.15680961310863495, -0.01785632036626339, -0.013484813272953033, -0.06163123995065689, -0.10114125907421112, 0.051433708518743515, -0.08795268833637238, -0.09499576687812805, -0.05823178589344025, -0.18137577176094055, 0.08150820434093475, 0.07390326261520386, 0.11032207310199738, 0.1366264373064041, 0.09355685114860535, -0.01086987741291523, -0.02443799376487732, -0.08830028027296066, 0.13686028122901917, -0.14831951260566711, 0.18123936653137207, -0.060920096933841705, 0.058877963572740555, -0.11606308072805405, -0.275733083486557, -0.14100240170955658, -0.042897604405879974, 0.1942637711763382, -0.052932363003492355, 0.08605612814426422, 0.06391209363937378, -0.08265173435211182, 0.0820363387465477, -0.041553761810064316, -0.2119998037815094, -0.19633913040161133, -0.04675281047821045, -0.14238595962524414, -0.037991128861904144, -0.0886780247092247, 0.11680229008197784, 0.0381857305765152, 0.12488061934709549, 0.2456066757440567, -0.004737110808491707, -0.08265987783670425, 0.15586285293102264, -0.26286280155181885, -0.35648930072784424, -0.08212998509407043, 0.11955314874649048, -0.17537054419517517, 0.04071163013577461, 0.11489937454462051, -0.037956252694129944, 0.019500095397233963, -0.11337174475193024, -0.35092660784721375, 0.1289585828781128, 0.06416676938533783, 0.0689609944820404, 0.04139399155974388, 0.2594600319862366, -0.07683686167001724, -0.1469215750694275, -0.04193460941314697, -0.08138422667980194, 0.13871464133262634, -0.19873446226119995, 0.1500270664691925, 0.20717540383338928, 0.051207490265369415, -0.1224094033241272, -0.03456129878759384, -0.30580663681030273, -0.009121108800172806, 0.12006975710391998, 0.017756208777427673, 0.024759098887443542, -0.29011911153793335, -0.042175471782684326, 0.3499181270599365, -0.0075277588330209255, -0.1166435033082962, -0.03770710155367851, -0.022173259407281876, -0.243331179022789, 0.24346686899662018, -0.03493238985538483, 0.08562882244586945, 0.18957775831222534, -0.05851078778505325, 0.328637957572937, 0.06931668519973755, -0.07726438343524933, 0.005113839637488127, 0.3371725082397461, 0.14929737150669098, -0.047196462750434875, -0.012811403721570969, -0.212005615234375, 0.22269335389137268, -0.01756802387535572, 0.1653938889503479, -0.1967758983373642, 0.05089116096496582, -0.16615305840969086, 0.004630938172340393, -0.028117042034864426, 0.2394964098930359, 0.11922680586576462, -0.2780459523200989, -0.1172199696302414, -0.08433331549167633, -0.09393977373838425, -0.014990059658885002, 0.08085782825946808, -0.06454019993543625, -0.07777517288923264, 0.08203630149364471, 0.047658294439315796, 0.3699357509613037, 0.09501902014017105, -0.10488821566104889, 0.1085096150636673, 0.018951034173369408, 0.1437114179134369, -0.25545382499694824, -0.05502624064683914, 0.1936345398426056, -0.18137750029563904, 0.06986112892627716, -0.023736365139484406, -0.138808012008667, -0.20128752291202545, -0.16823938488960266, -0.08401499688625336, -0.0373014472424984, -0.028973378241062164, 0.004651183728128672, 0.04169802367687225, 0.04193156957626343, -0.14344380795955658, -0.18522559106349945, 0.16985200345516205, -0.15958987176418304, -0.17562858760356903, 0.042574845254421234, 0.27111220359802246, 0.12117504328489304, -0.1455266922712326, -0.0616888627409935, -0.26121580600738525, 0.2298591434955597, -0.03167751431465149, 0.23181766271591187, -0.2683345675468445, -0.05763710290193558, 0.08388607203960419, 0.3404372036457062, 0.06175943464040756, -0.09615796059370041, 0.25235840678215027, -0.0744534283876419, 0.2888621985912323, -0.22744220495224, -0.017058348283171654, 0.4699375033378601, 0.11754167079925537, -0.02283015102148056, 0.06467409431934357, -0.03874633461236954, -0.21791808307170868, 0.1306716352701187, -0.14826810359954834, -0.06555270403623581, 0.21982909739017487, -0.010811274871230125, 0.1613006442785263, 0.24515356123447418, -0.08205810934305191, -0.03089234232902527, 0.12308237701654434, 0.052422717213630676, -0.08766218274831772, -0.0927261933684349, -0.032529231160879135, 0.06392671912908554, 0.1610366404056549, 0.06128885596990585, 0.41761165857315063, 0.03910641372203827, -0.013917035423219204, 0.018162542954087257, -0.08809217810630798, -0.253387451171875, -0.015704166144132614, -0.06748631596565247, 0.2536543011665344, 0.06927222013473511, 0.014874977990984917, -0.16440409421920776, -0.06528811901807785, 0.05166524648666382, -0.37103915214538574, 0.035414308309555054, 0.09039631485939026, 0.17570939660072327, -0.16140057146549225, 0.14927643537521362, -0.01934606209397316, -0.16059307754039764, -0.13740694522857666, 0.16785113513469696, 0.34405648708343506, 0.049027130007743835, -0.2637060284614563, -0.07683105021715164, -0.10598188638687134, 0.009551407769322395, 0.026320429518818855, 0.14948943257331848, -0.16003791987895966, -0.0870872288942337, 0.06160231679677963, 0.22690483927726746, -0.17455056309700012, -0.17219658195972443, -0.005378521978855133, -0.1387423872947693, 0.07597525417804718, 0.1578824520111084, -0.16997694969177246, -0.09309236705303192, -0.06359674781560898, -0.14126135408878326, 0.057146936655044556, 0.16522839665412903, 0.09987103939056396, -0.06950733810663223, 0.05206557735800743, 0.1066170334815979, 0.12072664499282837, -0.005682717077434063, -0.12135161459445953, 0.0034498898312449455, 0.013505362905561924, 0.13512316346168518, -0.08391141891479492, -0.18316002190113068, 0.11498993635177612, -0.09259281307458878, -0.23071354627609253, 0.019262459129095078, 0.07082685828208923, -0.3314605951309204, 0.06518840789794922, 0.20620310306549072, -0.05153436213731766, -0.00944518856704235, -0.1259293258190155, -0.05402325838804245, -0.11337495595216751, 0.03621266409754753, 0.38568544387817383, -0.15919557213783264, -0.08044008910655975, 0.07476750016212463, 0.2189784049987793, 0.0011624349281191826, -0.13620597124099731, 0.09340768307447433, -0.049821045249700546, -0.0015274304896593094, 0.26629412174224854, -0.04466765373945236, 0.022266291081905365, 0.10683741420507431, -0.03719598799943924, 0.2604765295982361, 0.12333497405052185, -0.023283962160348892, 0.3320370316505432, 0.20902173221111298, 0.039991892874240875, -0.2195596694946289, -0.038279470056295395, -0.024493973702192307, 0.13469472527503967, -0.11824943125247955, 0.15952157974243164, 0.04405125975608826, 0.19798660278320312, -0.036278147250413895, 0.04387745261192322, 0.13591843843460083, -0.23429635167121887, 0.096334308385849, 0.04254932701587677, 0.12101446092128754, 0.06757206469774246, 0.22698503732681274, 0.0365782305598259, -0.11698330193758011, -0.07503771781921387, 0.1745031327009201, -0.2323330193758011, -0.33651024103164673, -0.024464864283800125, -0.06555217504501343, -0.01205429993569851, -0.14827510714530945, -0.1146138608455658, 0.04149166867136955, 0.10041776299476624, -0.23784665763378143, -0.37200987339019775, -0.3712095320224762, 0.04213574528694153, 0.16611617803573608, -0.003462855238467455, 0.02778691239655018, 0.04093870520591736, 0.13600221276283264, 0.017946474254131317, -0.06777775287628174, -0.04709576815366745, 0.15599007904529572, 0.15440183877944946, 0.10690491646528244, -0.06946343928575516, 0.05619314685463905, -0.16396433115005493, 0.11419712007045746, -0.05793458968400955 ]
جلوی یک مانع مانند دیوار صاف ایستاده، به طوری كه پاها كشیده و پاشنه ها روی زمین قرار گیرد، به آرامی از ناحیه ران به جلو خم شوید، برای حفظ تعادل با دستها دیوار را بگیرید نرمش ۸ كشش شانه دو سر یک چوب را در دست گرفته و بازوها را صاف نگهدارید، سپس چوب را به بالای سر برده و تا حد ممکن و بدون خم كردن آرنج ها، دستها را به عقب ببرید نرمش ۹ : كشش چرخشی دو سر چوب را با دست گرفته و آن را در پشت سر، روی شانه ها قرار دهید و در حالی كه به سمت راست نگاه می كنید، تنه خود را به آرامی به سمت راست بچرخانید . سپس حركت را به سمت چپ تکرار كنید. نرمش ۰۱ : كشش تنه دو سر یک چوب را در دست گرفته و در حالی كه آن را پشت سر روی شانه قرار داده اید، از پهلو به سمت راست و سپس به سمت چپ خم شوید
[ 0.017087874934077263, 0.27315831184387207, 0.054189532995224, 0.03943457454442978, -0.12511731684207916, -0.03762887045741081, 0.022287121042609215, 0.18269264698028564, -0.026689687743782997, 0.08602473139762878, -0.02883230708539486, 0.18888887763023376, 0.10890607535839081, 0.08776189386844635, -0.1014365702867508, 0.3225974440574646, -0.31996309757232666, 0.2574683129787445, -0.21293970942497253, 0.32105761766433716, -0.1822211742401123, -0.061964668333530426, -0.1042340025305748, 0.0547419935464859, -0.22973573207855225, -0.12204356491565704, -0.09645970165729523, -0.01764582097530365, 0.07936359941959381, -0.18499068915843964, 0.05676893889904022, -0.22446006536483765, -0.2162511646747589, 0.1004338338971138, 0.003628314007073641, 0.17175082862377167, -0.2671598196029663, 0.06824798882007599, -0.0982457846403122, -0.09069445729255676, -0.15170031785964966, 0.05562685802578926, 0.005492623895406723, 0.0037375078536570072, 0.29591959714889526, 0.16518408060073853, -0.02522335946559906, 0.03953827917575836, 0.13336987793445587, -0.13586117327213287, 0.08295835554599762, 0.059905145317316055, -0.06464631110429764, -0.03362128511071205, 0.12520873546600342, 0.0363055020570755, 0.09512384235858917, -0.019883418455719948, -0.08686139434576035, 0.16979829967021942, 0.2415393739938736, 0.024116024374961853, -0.06880542635917664, 0.1318911910057068, -0.008120477199554443, 0.03165360167622566, 0.00746500538662076, 0.13355989754199982, -0.2102697789669037, 0.5055714845657349, 0.08820131421089172, 0.0884406641125679, -0.11240021884441376, -0.2629352807998657, 0.3408937454223633, 0.023848291486501694, -0.12841878831386566, -0.05440640449523926, -0.04964606463909149, -0.011484471149742603, -0.22069385647773743, -0.1784653216600418, -0.23803865909576416, 0.07498857378959656, -0.21595197916030884, 0.1437254548072815, 0.08212405443191528, 0.072357177734375, 0.06811341643333435, -0.17474350333213806, 0.16740630567073822, -0.010402275249361992, -0.027598144486546516, 0.02125954069197178, 0.331447035074234, 0.045034732669591904, 0.03247632831335068, -0.12441329658031464, -0.02447136491537094, 0.16466040909290314, -0.0350499153137207, 0.00622554263100028, 0.08556382358074188, -0.010308531112968922, 0.23197247087955475, 0.11572171747684479, 0.044047608971595764, -0.029438845813274384, 0.07289163768291473, -0.09360189735889435, 0.07988175004720688, -0.052785567939281464, 0.03333567455410957, 0.28679221868515015, -0.005392578896135092, -0.21170353889465332, -0.03338513523340225, 0.025243591517210007, -0.18290120363235474, 0.14011919498443604, 0.07489195466041565, -0.08979754149913788, 0.1861794888973236, -0.0986320972442627, 0.014293652959167957, -0.19029468297958374, -0.011851495131850243, 0.10561826080083847, 0.06445230543613434, -0.11487322300672531, 0.04203163832426071, -0.038303062319755554, 0.22776319086551666, -0.2952595353126526, -0.1703939288854599, 0.06287852674722672, 0.15452520549297333, 0.3562812805175781, 0.0931190550327301, -0.08948661386966705, -0.15963046252727509, 0.13427847623825073, 0.07255350053310394, -0.15712383389472961, 0.15397551655769348, -0.12358959019184113, -0.20991751551628113, 0.068498894572258, 0.11130618304014206, -0.034586649388074875, 0.14925935864448547, -0.20654866099357605, 0.12274771928787231, 0.10645009577274323, 0.016135333105921745, 0.03699983283877373, -0.12960532307624817, 0.10547934472560883, 0.08236585557460785, -0.09841281175613403, -0.12680663168430328, 0.28832295536994934, 0.07673877477645874, -0.004932478070259094, 0.1309601068496704, 0.07352314889431, -0.07474395632743835, -0.013980640098452568, -0.19131602346897125, -0.17962363362312317, 0.13800886273384094, 0.1276887059211731, 0.17025601863861084, -0.051609452813863754, 0.03705378249287605, -0.019060328602790833, -0.3967614471912384, 0.05409691855311394, 0.028837155550718307, 0.42267778515815735, 0.08683168888092041, 0.1024927943944931, 0.11365549266338348, -0.22885997593402863, -0.07569512724876404, 0.03929191827774048, -0.02227620594203472, 0.20035919547080994, 0.20317105948925018, -0.00666129682213068, -0.03752806410193443, -0.020270561799407005, -0.05705685541033745, 0.022498605772852898, -0.12041276693344116, -0.061952803283929825, -0.03522250056266785, -0.09748046845197678, -0.3287041485309601, 0.038983263075351715, -0.23699887096881866, 0.0434412881731987, -0.14494317770004272, 0.10630421340465546, 0.010272945277392864, 0.14866289496421814, 0.02477206103503704, -0.25266629457473755, -0.2332419604063034, 0.11285560578107834, 0.08282145112752914, -0.2397202104330063, 0.11293496191501617, -0.024546323344111443, 0.22513285279273987, -0.13750267028808594, 0.06303582340478897, 0.014049435965716839, -0.2941557765007019, -0.11751411110162735, 0.08504131436347961, -0.16666647791862488, 0.2233939915895462, -0.3013969957828522, 0.001101774163544178, -0.11230728030204773, -0.03741401061415672, -0.046720825135707855, -0.016623131930828094, -0.06425075232982635, -0.12308545410633087, 0.14509662985801697, -0.25442588329315186, 0.05574307590723038, -0.14961270987987518, 0.0360039658844471, -0.13737532496452332, 0.030134331434965134, 0.13860799372196198, -0.08613541722297668, -0.04040265455842018, -0.10340677201747894, -0.1608641892671585, 0.15894216299057007, 0.21085485816001892, 0.0964503362774849, -0.06226116046309471, 0.2481900453567505, 0.21736186742782593, 0.23164410889148712, 0.08213774859905243, -0.14911293983459473, -0.05214524641633034, 0.07369408011436462, -0.3197523057460785, -0.06119091436266899, 0.014893058687448502, 0.02754400111734867, -0.12358824163675308, 0.03636141121387482, -0.08250153809785843, 0.18086598813533783, 0.043880533427000046, -0.3309354782104492, 0.04996835067868233, -0.08830614387989044, -0.13856232166290283, 0.18346358835697174, -0.1757834255695343, -0.27668115496635437, -0.06106578931212425, -0.011269265785813332, -0.2865643799304962, 0.12272265553474426, 0.06747768074274063, 0.03111029416322708, 0.181684672832489, -0.1545013189315796, 0.18070688843727112, 0.051582034677267075, -0.0429299920797348, -0.3369884490966797, 0.14858707785606384, 0.08375254273414612, 0.07083235681056976, 0.028238870203495026, 0.08356774598360062, 0.10814133286476135, 0.30257314443588257, 0.09358446300029755, -0.17540782690048218, 0.15511201322078705, -0.16632550954818726, -0.05310631915926933, -0.043764833360910416, 0.4716145396232605, 0.03883463144302368, 0.054327137768268585, -0.005137829575687647, 0.0699450746178627, -0.020991887897253036, -0.08441239595413208, -0.14946764707565308, -0.12381549179553986, -0.08994680643081665, -0.011543101631104946, 0.12496611475944519, 0.08051200211048126, -0.04411710053682327, -0.08416201174259186, -0.14638611674308777, 0.1218700259923935, -0.047756992280483246, -0.0558694526553154, 0.20622608065605164, 0.07582848519086838, 0.18377822637557983, 0.17751306295394897, 0.06682407855987549, -0.2705933451652527, 0.020979855209589005, 0.027770552784204483, -0.05246663838624954, -0.058590274304151535, 0.002884911373257637, 0.25898903608322144, 0.18509776890277863, 0.008772472850978374, -0.0024911751970648766, -0.2794378697872162, 0.010329024866223335, 0.03576582297682762, -0.10847948491573334, 0.06200823187828064, -0.18842843174934387, 0.0595390722155571, -0.040758028626441956, 0.07570328563451767, -0.18772810697555542, -0.0022653555497527122, -0.11575137078762054, -0.15081626176834106, 0.061422910541296005, 0.013959072530269623, -0.06779520213603973, -0.167641282081604, -0.2767221927642822, -0.12116341292858124, 0.04284339398145676, -0.010067488066852093, 0.03419673070311546, 0.03673058748245239, -0.2971175014972687, 0.14114037156105042, 0.11483469605445862, 0.201827734708786, -0.21627813577651978, -0.17052356898784637, -0.18068943917751312, 0.012288682162761688, 0.08475412428379059, 0.01433671172708273, 0.09947137534618378, 0.1533299833536148, -0.035145897418260574, -0.013836304657161236, -0.057871751487255096, -0.04901786148548126, 0.009870538488030434, 0.17798426747322083, 0.1697826087474823, -0.037795037031173706, 0.1045674979686737, -0.10761214047670364, 0.04445093497633934, 0.06650500744581223, -0.017761757597327232, -0.18878129124641418, -0.3728145658969879, -0.04978907108306885, -0.1163482517004013, -0.03218449652194977, 0.10424036532640457, 0.27032971382141113 ]
منجر به پارگی عضله می شود . شکل ۲ - ۶ ب یک عضله را در حالت استراحت نشان می دهد . بافت پیوندی بافتی سخت و محکم است و توان مقاومت در مقابل فشارهای سریع را دارد و در مقابل كششهای انفجاری و یا ناگهانی تحمل بیشتری نسبت به ثار عضلانی دارد مثال هایی برای تمرینات انعطاف پذیری مثال های زیر شرح می دهد كه گروه عضلانی تا چه اندازه به طور مؤثر می تواند كشیده شود توسعه انعطاف در مفصل (. كسب انعطاف بدنی خوب و مناسب در مفصل ران تقریبا برای تمامی ورزشکاران از اهمیت و اعتبار بالایی برخوردار است. عضلات ناحیه كشاله ران ( نزدیک كننده ها) ااز جمله عضلاتی هستند كه خیلی زیاد مورد آسیب قرار می گیرند و ورزش كار را از شركت در فعالیت ها باز می دارند این گروه عضلانی از استخوان عانه شروع و به نواحی داخلی استخوان ران خاتمه می یابد. وقتی روی یک سطح صاف بنشینید در شرایطی كه كف هر دو پا به همدیگر چسبیده باشند و در این شرایط پاها را تا حد ممکن به بدن نزدیک كنید، با فشار دادن پاها به طرف زمین
[ -0.07303612679243088, 0.04979674145579338, -0.10217414051294327, 0.0026827137917280197, -0.02065679058432579, 0.14196379482746124, 0.06870637834072113, 0.187255859375, -0.07362425327301025, -0.013743226416409016, -0.013884017243981361, 0.07654795795679092, 0.18425032496452332, 0.3167575001716614, 0.07049689441919327, -0.18938589096069336, 0.1569288969039917, -0.004024922847747803, -0.1832929402589798, 0.1864033341407776, -0.1401236653327942, -0.0925205796957016, 0.26584410667419434, 0.043426282703876495, -0.31498777866363525, -0.28581687808036804, 0.05931395664811134, 0.08469866216182709, 0.04733991250395775, -0.2718256413936615, -0.23524445295333862, -0.09357362985610962, -0.11287561804056168, -0.037463150918483734, 0.045258425176143646, 0.2703297734260559, -0.22818917036056519, 0.10242380201816559, -0.2841428220272064, 0.0309460386633873, -0.126939594745636, -0.1353183090686798, -0.0471879206597805, 0.14496633410453796, 0.3421075940132141, 0.4370197057723999, 0.14996595680713654, -0.011516516096889973, -0.1634913980960846, 0.09034954011440277, -0.0190231092274189, 0.03286869451403618, 0.0949757769703865, -0.17077842354774475, 0.15495716035366058, 0.2677001357078552, -0.09565132856369019, 0.017308026552200317, -0.26932233572006226, 0.08715704083442688, 0.11642429232597351, -0.018001805990934372, 0.13929137587547302, 0.06086960434913635, 0.011401602998375893, -0.059663403779268265, 0.026122204959392548, 0.16994696855545044, -0.013038784265518188, 0.2915727496147156, -0.11004845798015594, 0.08513599634170532, -0.12359044700860977, -0.07223527133464813, 0.19370189309120178, -0.06220198795199394, -0.01746710017323494, 0.07676350325345993, 0.2338567078113556, -0.012348095886409283, -0.026265602558851242, -0.19099555909633636, -0.023350510746240616, 0.02361243963241577, -0.030010007321834564, 0.10487138479948044, 0.0503891184926033, -0.09775425493717194, -0.06596547365188599, 0.09282438457012177, 0.09412778913974762, 0.21732833981513977, -0.02076779119670391, -0.06142847612500191, -0.01042670663446188, 0.11632208526134491, -0.09157617390155792, -0.035410523414611816, -0.12926167249679565, 0.16583913564682007, -0.06087516248226166, 0.09754006564617157, 0.05947088450193405, 0.4484867751598358, -0.02573055773973465, -0.09295357018709183, 0.028338180854916573, -0.08399870991706848, -0.10386544466018677, 0.19416245818138123, 0.3021162748336792, 0.12774983048439026, 0.028400752693414688, 0.20469079911708832, -0.10881997644901276, -0.16233669221401215, -0.03885494917631149, -0.024095498025417328, 0.10929691791534424, 0.1891998052597046, 0.0005777738988399506, -0.3530040979385376, 0.10409517586231232, 0.0161877553910017, 0.06548835337162018, -0.2699621915817261, -0.14634078741073608, 0.010330895893275738, 0.03522629290819168, -0.127295583486557, 0.23614513874053955, 0.19128556549549103, -0.19633471965789795, -0.5156905651092529, -0.07581380009651184, -0.16099309921264648, 0.0317678228020668, -0.1741139143705368, -0.14837640523910522, 0.10222473740577698, 0.247660830616951, 0.0703209787607193, 0.15249669551849365, -0.09299024939537048, -0.09864607453346252, 0.18544960021972656, -0.20168863236904144, -0.10735875368118286, 0.22749589383602142, 0.1394469439983368, 0.16560886800289154, -0.11020643264055252, 0.1476878523826599, 0.1095656305551529, 0.006354179233312607, -0.10343210399150848, -0.11007457971572876, -0.17284701764583588, -0.10112066566944122, -0.11784233152866364, -0.13115975260734558, 0.0808572769165039, 0.1199725940823555, -0.1573152244091034, -0.07783971726894379, -0.039633043110370636, 0.023710204288363457, -0.04913325607776642, 0.17442536354064941, -0.08065851032733917, 0.0602753683924675, -0.0328754261136055, 0.21508440375328064, -0.012658581137657166, 0.25717997550964355, 0.08950023353099823, -0.3180333375930786, -0.2070399820804596, -0.00045984378084540367, 0.2513320744037628, 0.3613930642604828, -0.25642138719558716, 0.023986442014575005, -0.13107357919216156, 0.15079250931739807, -0.05595157667994499, -0.3484523892402649, 0.062285762280225754, 0.1814415603876114, 0.15380655229091644, 0.08624958246946335, -0.012601206079125404, 0.005980574991554022, 0.07831162214279175, -0.2611781656742096, 0.023525850847363472, 0.1972791999578476, -0.020622054114937782, -0.31711065769195557, -0.11015301942825317, -0.1376548409461975, 0.1570313572883606, 0.015563813969492912, 0.00917638000100851, 0.06834861636161804, -0.019697394222021103, -0.05833054333925247, -0.23809567093849182, -0.1082683801651001, 0.12739773094654083, -0.07345907390117645, 0.015863262116909027, -0.030036764219403267, -0.10563848912715912, 0.18557508289813995, -0.22871503233909607, 0.09619711339473724, 0.006049582734704018, -0.11779505014419556, -0.1346263289451599, -0.19866713881492615, 0.013823709450662136, 0.1725781261920929, -0.17984753847122192, 0.04905819892883301, 0.02477269619703293, 0.055519215762615204, 0.1621028184890747, 0.15629729628562927, 0.0018269518623128533, 0.10359697043895721, 0.032757245004177094, -0.1835583597421646, 0.2417360097169876, 0.10680024325847626, -0.09565861523151398, -0.4087725877761841, 0.009019273333251476, 0.14326895773410797, -0.12390103936195374, -0.12816022336483002, -0.18072888255119324, -0.12309103459119797, 0.006955798715353012, 0.2871708273887634, 0.05916092172265053, 0.3351200819015503, 0.11081267893314362, 0.11708616465330124, 0.1743806153535843, -0.2454403042793274, -0.23673096299171448, 0.012157491408288479, 0.005016674287617207, 0.02798733115196228, -0.06313572824001312, 0.09950433671474457, 0.0908828005194664, -0.062445297837257385, -0.026809658855199814, -0.11477144807577133, 0.2489618957042694, 0.239211767911911, -0.0494946651160717, 0.08423881232738495, -0.12894314527511597, 0.09560981392860413, -0.03199420124292374, -0.04019957035779953, -0.08384384214878082, 0.054635189473629, -0.11044427752494812, -0.23706254363059998, -0.05117010325193405, 0.12201644480228424, -0.04169338196516037, -0.04323289543390274, -0.09022581577301025, 0.2300609052181244, -0.05988270789384842, -0.13337484002113342, -0.3060795068740845, -0.017037283629179, -0.0647636130452156, -0.0507044717669487, -0.027240127325057983, -0.0761253610253334, 0.08135571330785751, 0.20993846654891968, 0.06411054730415344, 0.01394059881567955, -0.02336260862648487, -0.21668757498264313, -0.0798097625374794, -0.04040731117129326, 0.15383589267730713, 0.18653684854507446, 0.20100295543670654, -0.05533163249492645, -0.034912753850221634, 0.0798702985048294, -0.20949417352676392, 0.05869307368993759, 0.022849129512906075, -0.14727360010147095, -0.13796332478523254, 0.08684971928596497, -0.01634437032043934, -0.06236749142408371, 0.16641095280647278, -0.20883862674236298, 0.18848571181297302, 0.0006912510143592954, -0.02292366325855255, 0.19053496420383453, -0.029362458735704422, -0.11579355597496033, 0.28118574619293213, 0.004457496106624603, -0.2664622366428375, 0.05962957441806793, 0.05555909126996994, -0.11233316361904144, -0.08234704285860062, -0.3286087214946747, 0.1371166706085205, 0.02115185186266899, -0.24693581461906433, 0.0561203807592392, 0.02873213216662407, 0.15769366919994354, -0.1283705234527588, 0.2230372130870819, 0.04757571220397949, 0.14854413270950317, 0.04861285910010338, -0.19428211450576782, 0.14017800986766815, -0.1780053824186325, -0.21621960401535034, 0.0831281989812851, -0.01703924499452114, -0.13133752346038818, -0.10618843883275986, -0.08205722272396088, -0.15163420140743256, -0.32927578687667847, -0.11843723058700562, -0.09009157866239548, -0.029538623988628387, 0.08441029489040375, 0.030110768973827362, 0.009619968011975288, 0.01013130322098732, -0.03866234049201012, 0.06980977952480316, 0.03948317840695381, -0.15044821798801422, -0.1747281551361084, 0.22705824673175812, 0.008633922785520554, -0.05695609003305435, 0.1562436819076538, 0.1573893427848816, 0.20531290769577026, -0.12138797342777252, -0.07599711418151855, -0.1122015118598938, -0.10077494382858276, 0.12777559459209442, 0.01335583720356226, 0.027788493782281876, 0.059498004615306854, -0.1387653350830078, -0.17545828223228455, 0.17376722395420074, -0.18395131826400757, 0.05339430272579193, -0.05536123365163803, -0.01991240121424198, 0.09791448712348938, 0.10636232793331146, 0.13255971670150757, 0.1133996993303299 ]
به زانوها نزدیک شد یک حركت كامل محاسبه می شود آزمون شنا روی زمین برای اجرای این آزمون، ورزش كار روی دستها )كف( و نوک پنجه پا روی زمین به حالت كشیده قرار می گیرد. برای اجرای حركت با شخم كردن آرنج سر و سینه با كنترل به زمین نزدیک و با باز شدن آرنج سر و سینه از زمین دور می شود. در اجرای حركات تمرینی افرادی كه عضلات ضعیفی دارند می توانند به جای اینکه نوک پنجه ها را روی زمین قرار دهند، از زانوها نیز استفاده كنند. تعداد حركات كامل و صحیحی كه فرد انجام می دهد ملاک امتیاز فرد است.
[ -0.02443397417664528, 0.0709117203950882, 0.004670924507081509, -0.10654663294553757, -0.07515665888786316, 0.0015207831747829914, 0.0468171127140522, 0.04240802675485611, -0.05709172040224075, 0.13907545804977417, 0.07522877305746078, -0.05899970978498459, -0.07314077019691467, 0.24900931119918823, 0.029522409662604332, -0.02248138003051281, 0.015767373144626617, -0.04587315395474434, -0.004250451922416687, 0.16200682520866394, -0.05093919858336449, 0.10317462682723999, -0.001356084831058979, 0.12536251544952393, -0.2875671088695526, -0.04782848060131073, -0.11560626327991486, -0.011968368664383888, 0.04834580048918724, -0.23056471347808838, -0.11382085084915161, -0.07670865952968597, 0.026683853939175606, -0.11706718802452087, 0.012679013423621655, 0.15216457843780518, -0.2111336588859558, 0.0667634829878807, -0.4344516396522522, -0.023454055190086365, -0.19939397275447845, -0.12802442908287048, 0.15927548706531525, 0.029649395495653152, 0.49047237634658813, 0.4573853015899658, -0.06395938992500305, 0.08432561159133911, -0.025752723217010498, 0.0877605751156807, 0.04061834141612053, -0.22361373901367188, 0.017242465168237686, -0.2240515947341919, 0.14317986369132996, 0.07695107161998749, 0.028172945603728294, -0.06573578715324402, -0.36205315589904785, 0.08318772912025452, 0.05714765936136246, 0.0731843113899231, 0.03249914571642876, 0.05563826486468315, 0.036711711436510086, -0.18880809843540192, 0.03558474779129028, 0.11368619650602341, 0.20493224263191223, 0.2463802993297577, -0.06877931952476501, -0.01686052978038788, 0.007956504821777344, -0.15537972748279572, 0.1328846961259842, 0.04468269646167755, -0.09796381741762161, 0.10499590635299683, -0.0012766635045409203, -0.1077224612236023, 0.05100742354989052, -0.17226377129554749, 0.0552474781870842, -0.0658297911286354, -0.0006413101218640804, 0.1786152720451355, 0.11407329887151718, 0.13791806995868683, 0.0036986449267715216, 0.12122450023889542, 0.1558186262845993, -0.025018911808729172, -0.05123048275709152, -0.09483291953802109, 0.2095126211643219, 0.06609486788511276, -0.18702609837055206, -0.09422846138477325, 0.026912260800600052, 0.0915292352437973, -0.016560055315494537, 0.029466060921549797, -0.1062517911195755, 0.20680108666419983, 0.26940035820007324, 0.001985306153073907, 0.03236066922545433, -0.1869620978832245, 0.005263702943921089, 0.06044668331742287, 0.029108066111803055, 0.06870029866695404, 0.20646563172340393, 0.15575498342514038, -0.22167567908763885, -0.0009739906527101994, -0.09272085875272751, 0.0911865383386612, -0.05030218884348869, 0.1970439851284027, -0.004840771667659283, -0.4067200720310211, 0.15737378597259521, -0.2275109589099884, 0.2504098117351532, -0.33210790157318115, -0.25625526905059814, 0.045540764927864075, 0.07257551699876785, -0.26966148614883423, 0.23701930046081543, 0.015149271115660667, -0.1900836080312729, -0.3041021525859833, -0.03139882534742355, -0.135698139667511, 0.20231005549430847, 0.1552637219429016, -0.1834758222103119, 0.07448848336935043, 0.1397639811038971, 0.2470458298921585, 0.20455434918403625, 0.027212338522076607, -0.0783766508102417, 0.10972080379724503, -0.2886165380477905, -0.029527409002184868, 0.25041794776916504, -0.11391556262969971, -0.006748538929969072, -0.010909970849752426, 0.17447513341903687, 0.3136444687843323, -0.02062474749982357, -0.019950835034251213, -0.010455447249114513, -0.16191136837005615, -0.20704549551010132, -0.12878738343715668, -0.26573455333709717, 0.07065533101558685, 0.09877414256334305, 0.0935102105140686, 0.18182708323001862, 0.11326928436756134, -0.0022479102481156588, 0.008307510986924171, -0.00979965552687645, -0.0433342307806015, 0.19679111242294312, -0.13076810538768768, 0.050055231899023056, -0.1878037452697754, -0.03928593173623085, 0.05646415427327156, -0.17523251473903656, -0.045426145195961, 0.009427056647837162, 0.009288249537348747, 0.24105879664421082, -0.25566864013671875, 0.1370898187160492, 0.012107853777706623, 0.0817020982503891, 0.042411014437675476, -0.28142181038856506, 0.10748828947544098, 0.08323004841804504, 0.16002430021762848, -0.05002322047948837, -0.09639701247215271, 0.05926547199487686, 0.13077202439308167, -0.10648982971906662, 0.10142150521278381, 0.005335598718374968, -0.10828594118356705, -0.23962867259979248, -0.05124367028474808, -0.1830824911594391, -0.06765928864479065, 0.054670561105012894, -0.08968444168567657, 0.08974221348762512, 0.1487918496131897, 0.01671815663576126, -0.18146763741970062, 0.1991099715232849, 0.4037020802497864, -0.021888384595513344, -0.09383149445056915, 0.0526403971016407, -0.14550262689590454, 0.0001042243093252182, -0.07651716470718384, -0.10257187485694885, -0.0038360320031642914, -0.15248185396194458, -0.14672431349754333, -0.11954914778470993, -0.1363247036933899, 0.15644672513008118, -0.2027195245027542, -0.3450582027435303, 0.0691106915473938, -0.030742965638637543, 0.05240918695926666, 0.029666176065802574, -0.08644351363182068, 0.1683446764945984, 0.14577409625053406, -0.14737796783447266, 0.22938984632492065, -0.054392438381910324, -0.23215806484222412, -0.2916903495788574, 0.2523677945137024, 0.011592807248234749, -0.03955407440662384, -0.058143310248851776, 0.003108969423919916, -0.00744953379034996, 0.053948208689689636, 0.19730912148952484, 0.00909350998699665, 0.20906007289886475, 0.11439062654972076, 0.03691808506846428, 0.03565197438001633, -0.012548444792628288, -0.1211027130484581, -0.05263102799654007, -0.1449999064207077, -0.050595227628946304, -0.09161591529846191, 0.03769945353269577, 0.15439744293689728, -0.11114510893821716, 0.14129316806793213, -0.058171432465314865, 0.24791967868804932, 0.06741556525230408, -0.19442607462406158, 0.015578333288431168, -0.07158669829368591, 0.021272365003824234, -0.07638464868068695, -0.1425495147705078, -0.19276845455169678, -0.1776772141456604, -0.003414139151573181, -0.2628895938396454, 0.049971625208854675, -0.05209461227059364, -0.13902977108955383, -0.021156078204512596, -0.08445826172828674, 0.16797932982444763, 0.003916443325579166, -0.08820915222167969, -0.39889761805534363, 0.016165457665920258, -0.07910539209842682, 0.2975311577320099, -0.10800014436244965, 0.021596470847725868, 0.15024183690547943, 0.2004341036081314, 0.15858858823776245, 0.050405167043209076, 0.28541529178619385, -0.18600055575370789, -0.026413539424538612, -0.11927604675292969, 0.26159679889678955, 0.2166210263967514, 0.026318591088056564, -0.015056625008583069, 0.04132713004946709, -0.08102309703826904, 0.052038490772247314, -0.016350142657756805, -0.0017305591609328985, -0.007819314487278461, -0.1696505844593048, 0.1685492992401123, 0.15458598732948303, -0.012638592161238194, 0.13607966899871826, -0.3276086151599884, 0.009088866412639618, -0.13745728135108948, 0.0181497223675251, 0.2520262598991394, -0.08310087025165558, 0.10265535116195679, 0.2696700394153595, -0.07257211953401566, -0.12421960383653641, 0.006685022264719009, -0.00016069109551608562, 0.11145327985286713, -0.10019579529762268, -0.1025509163737297, 0.19900956749916077, 0.06994321942329407, -0.1573173999786377, 0.01834452711045742, -0.16859129071235657, -0.2206800878047943, 0.10036779940128326, 0.14181609451770782, 0.06455916166305542, 0.10015302896499634, 0.06423448026180267, -0.021367674693465233, 0.21570678055286407, -0.17695070803165436, -0.13282105326652527, 0.0888093113899231, -0.17542792856693268, -0.015544399619102478, 0.042265087366104126, -0.04736674576997757, -0.05546905845403671, -0.08534883707761765, 0.015540994703769684, -0.0845130905508995, -0.016544494777917862, 0.08319977670907974, -0.07816918194293976, -0.10676334798336029, 0.07763468474149704, 0.05542886257171631, 0.012429519556462765, -0.09303195029497147, 0.0014216145500540733, -0.14549273252487183, 0.1562127023935318, -0.17270785570144653, 0.03646808862686157, 0.09356534481048584, 0.07474129647016525, 0.13554605841636658, 0.02459268644452095, -0.3467009663581848, -0.13381311297416687, -0.005707164295017719, 0.034761570394039154, 0.09227286279201508, 0.1455446481704712, -0.1596030592918396, -0.08747105300426483, 0.20567220449447632, 0.4294094443321228, 0.0004965686239302158, -0.2157609462738037, -0.2286309152841568, 0.2967645525932312, -0.16662809252738953, 0.12366194278001785, 0.05564027279615402, 0.25737324357032776 ]
اندازه گیری غیر مستقیم انعطاف پذیری استفاده میشود . برای این كار وسایل ساده ای مانند خط كش به كار می آید و دامنه حركتی به جای مقیاس درجه با سانتی متر تعیین می شود. آزمون رساندن دست به نوک پنجه پا در حالت نشسته آزمون مناسبی برای اندازه گیری انعطاف پذیری عضلات ناحیه كمر و پشت ران است . در این آزمون از ورزشکار خواسته می شود كه با پاهای صاف روی زمین بنشیند، زانوی او باید صاف و پنجه پاها به سمت بالا كشیده باشد. در صورتی كه آزمودنی بتواند انگشتان دست ها را از پاها بگذراند نمره مثبت و در غیر این صورت نمره منفی به وی تعلق می گیرد. هر یک از این نمرات برابر معیار زیر امتیاز خاص خود را دارد . اندازه گیری سرعت سرعت به اشکال مختلفی و با وسایل ساده مانند كرونومتر با ابزارهای دقیق آزمایشگاهی اندازه گیری می شود . در اندازه گیری سرعت با توجه به هدفی كه از انجام این كار داریم، س
[ -0.11832010000944138, 0.12699635326862335, -0.05693172290921211, -0.13312479853630066, 0.059791527688503265, -0.004359298385679722, 0.13486376404762268, 0.19125860929489136, -0.02751311846077442, 0.1311187744140625, 0.09930310398340225, 0.06861899048089981, 0.022129105404019356, 0.3207447826862335, -0.11664803326129913, -0.11389924585819244, 0.09723041951656342, 0.18482083082199097, 0.0377408042550087, 0.1517774909734726, 0.08824340999126434, 0.016547273844480515, 0.038096293807029724, 0.00504696648567915, -0.3095620274543762, -0.04609063267707825, 0.00834884587675333, 0.158362478017807, 0.04986247420310974, -0.23312193155288696, -0.17118605971336365, 0.030823832377791405, -0.15397946536540985, -0.09551827609539032, -0.15216095745563507, 0.22564885020256042, -0.25870370864868164, -0.08759217709302902, -0.23548562824726105, 0.05409536883234978, -0.27210190892219543, -0.20168504118919373, -0.003079282119870186, -0.034407325088977814, 0.4848695397377014, 0.3201674520969391, 0.0460706502199173, 0.09611114859580994, -0.16394007205963135, 0.06604903936386108, 0.023847226053476334, 0.01670481637120247, 0.06539303064346313, -0.29050201177597046, 0.25778132677078247, 0.1765347123146057, 0.1542011797428131, -0.05299829691648483, -0.1482500433921814, 0.059022702276706696, 0.10191400349140167, 0.07566078752279282, -0.06476794183254242, -0.02531740814447403, 0.006136000622063875, -0.01757458969950676, -0.03517638146877289, 0.01904028281569481, 0.09665645658969879, 0.17903487384319305, -0.1645563840866089, 0.032106418162584305, 0.02359865978360176, -0.08021900057792664, 0.28422921895980835, -0.014089580625295639, -0.2570095360279083, 0.10349951684474945, 0.019310563802719116, -0.01707460731267929, 0.02469690516591072, -0.04802630469202995, 0.06216476485133171, -0.01060449331998825, -0.04126438871026039, 0.15765713155269623, 0.036015771329402924, 0.19194349646568298, -0.009983290918171406, 0.06009790301322937, 0.3262265920639038, 0.10944664478302002, -0.25055164098739624, -0.019356347620487213, -0.001320485258474946, 0.08861541002988815, -0.19408410787582397, -0.22199782729148865, -0.05965762212872505, 0.034720368683338165, -0.15252375602722168, 0.07763513177633286, -0.17711620032787323, 0.414176344871521, 0.07817400991916656, 0.06838488578796387, -0.006977933458983898, -0.23450040817260742, -0.1601664274930954, 0.29917627573013306, 0.10184325277805328, 0.06314633041620255, 0.1802029013633728, 0.28840768337249756, -0.019663386046886444, -0.04551755636930466, -0.2591499984264374, -0.06610879302024841, 0.18646226823329926, 0.26421433687210083, -0.1654128134250641, -0.26056721806526184, 0.0683702602982521, -0.2132558971643448, 0.3452582061290741, -0.27187788486480713, -0.12919437885284424, 0.15285640954971313, 0.0004026752430945635, -0.04719153046607971, 0.18472692370414734, -0.007682065945118666, -0.2510530948638916, -0.38901734352111816, -0.07751196622848511, -0.040107037872076035, 0.18818002939224243, 0.2543460428714752, -0.06736315786838531, 0.30441218614578247, 0.09520979225635529, 0.1543225795030594, 0.3248809576034546, 0.172762930393219, -0.024932563304901123, 0.09245447814464569, -0.21434807777404785, -0.022320469841361046, 0.3313007950782776, -0.2185736745595932, 0.23444509506225586, -0.03608513996005058, 0.2974727749824524, 0.12542042136192322, -0.15974852442741394, -0.1158403605222702, 0.06219872459769249, -0.25471019744873047, -0.0919923335313797, -0.06334429979324341, -0.2899608612060547, 0.010748188942670822, 0.10357967764139175, -0.03093290515244007, 0.040820635855197906, 0.022103387862443924, -0.01271657645702362, -0.10768970847129822, 0.03356511890888214, -0.07430882751941681, 0.3014039099216461, -0.1312907338142395, -0.1262497454881668, 0.02429433912038803, 0.039639413356781006, 0.20922081172466278, -0.23990871012210846, -0.07085798680782318, -0.04755551740527153, 0.23802775144577026, 0.3252764940261841, -0.22292560338974, 0.07303628325462341, -0.13271480798721313, -0.032327599823474884, 0.007703885436058044, -0.26626119017601013, 0.06766173243522644, 0.0762181356549263, 0.17934522032737732, 0.10211673378944397, -0.12299714982509613, 0.036127880215644836, -0.02202979475259781, -0.3729507625102997, 0.00863373652100563, 0.2659454643726349, -0.13333427906036377, -0.3611425757408142, -0.06715938448905945, -0.049395717680454254, 0.1368439495563507, -0.07082317769527435, -0.15450377762317657, 0.06097026169300079, 0.05592481791973114, -0.02449270524084568, -0.2670263946056366, 0.07013742625713348, 0.3382388949394226, 0.10584931820631027, -0.20851300656795502, 0.013743570074439049, -0.1658194661140442, 0.0803091824054718, -0.16156995296478271, -0.11564090847969055, -0.10237769782543182, -0.23376034200191498, 0.019445881247520447, -0.2861891984939575, -0.15458664298057556, 0.0680449828505516, -0.19257333874702454, -0.30983036756515503, 0.04931177198886871, 0.05230353772640228, 0.10717923939228058, 0.14311543107032776, -0.11349461227655411, 0.1593031883239746, 0.0657447874546051, -0.15019984543323517, 0.25344184041023254, -0.09625407308340073, -0.19280759990215302, -0.3531326651573181, 0.08882444351911545, 0.14363357424736023, 0.03527508303523064, -0.3249703645706177, -0.11949306726455688, 0.06148471683263779, 0.05574338883161545, 0.20410455763339996, 0.07268287241458893, 0.21834036707878113, -0.04015883803367615, 0.20273353159427643, -0.056643933057785034, -0.030278729274868965, -0.21618369221687317, -0.2120344638824463, 0.06326469779014587, -0.04191683977842331, -0.2467535436153412, 0.08342519402503967, 0.2583656907081604, -0.005127063952386379, -0.15139135718345642, -0.019669130444526672, 0.1851043701171875, 0.23939038813114166, -0.07748738676309586, 0.008024288341403008, 0.0841938853263855, 0.13298600912094116, -0.1637946367263794, -0.0366547629237175, -0.2239350974559784, -0.07045422494411469, -0.223393976688385, -0.23850883543491364, -0.03109179250895977, 0.016686392948031425, 0.01600482128560543, 0.018208593130111694, 0.05566941201686859, 0.09477218985557556, -0.08050423860549927, -0.13688114285469055, -0.23478370904922485, 0.09564895927906036, -0.009602172300219536, 0.057013221085071564, -0.13944648206233978, -0.045949213206768036, 0.19909627735614777, 0.14402318000793457, 0.1843501329421997, 0.09131945669651031, 0.20529980957508087, -0.1499064862728119, 0.007727842777967453, -0.22187809646129608, 0.2625965476036072, 0.4049265384674072, 0.05930529534816742, -0.051929716020822525, 0.14760783314704895, 0.10774367302656174, 0.14465118944644928, -0.11434319615364075, -0.09814324975013733, 0.016340119764208794, -0.25964027643203735, 0.13180990517139435, 0.2155955731868744, -0.034123584628105164, 0.11536407470703125, -0.22527284920215607, 0.15647830069065094, 0.04600169137120247, 0.23960146307945251, 0.349960595369339, -0.05560152232646942, -0.03488980978727341, 0.16601087152957916, 0.030363377183675766, -0.1513027548789978, -0.16757984459400177, 0.08469930291175842, 0.010282790288329124, -0.05107564479112625, -0.27683526277542114, 0.279418408870697, 0.10269308090209961, -0.1882738471031189, -0.15861959755420685, -0.182621568441391, -0.14282578229904175, 0.02728448063135147, 0.04933299496769905, 0.21688303351402283, 0.016357336193323135, -0.0004853438585996628, 0.07724376022815704, 0.22608494758605957, -0.13789501786231995, 0.01466048788279295, 0.04963904246687889, -0.05501008778810501, -0.09873822331428528, -0.10987867414951324, -0.015476341359317303, -0.21366474032402039, -0.1646639108657837, -0.11566246300935745, -0.07115793973207474, -0.02286156266927719, -0.056855570524930954, -0.002040855586528778, 0.11314091086387634, 0.09887741506099701, 0.09651009738445282, 0.055613018572330475, 0.021058589220046997, -0.053989652544260025, -0.26434648036956787, 0.21995782852172852, -0.15238657593727112, -0.1056666374206543, 0.04535432904958725, -0.02691519260406494, 0.1838291436433792, -0.03098856471478939, -0.18338486552238464, -0.22575709223747253, -0.012066522613167763, 0.08959384262561798, 0.09888646006584167, 0.05402384698390961, -0.16333965957164764, -0.042044904083013535, 0.05973837897181511, 0.22099468111991882, -0.03560822829604149, -0.2208702266216278, -0.23128201067447662, 0.17780959606170654, -0.12274123728275299, 0.34504425525665283, -0.17568102478981018, 0.24772176146507263 ]
قات فراغت می باشد. همه افراد جامعه به نوعی در طول زندگی روزمره خود، دارای اوقات فراغت ائد، لیکن آنچه مهم است، صرف داشتن وقت آزاد نیست، بلکه آنچه كه مهم است، نحوه استفاده از این اوقات است. گنجاندن برنامه های تفریحی سالم همچون مشاركت در برنامه های ورزش صبحگاهی، پیاده روی، كوهنوردی دوچرخه سواری با فعالیتهای فرهنگی– هنری همچون سینما و تئاتر، مطالعه، نقاشی و فعالیت های مشابه كه متناسب با معیارها و اصول اخلاقی حاكم بر جامعه باشد، می تواند در كیفیت تأثیر گذاری بر چگونگی استفاده از اوقات فراغت مؤثر باشد . تعلیم و تربیت حركتی تعلیم و تربیت حركتی را می توان به عنوان كشف انفرادی، توانایی فردی جهت ارتباط و واكنش نسبت به تصورات كلی محیط خارجی و عوامل مادی با انسانی موجود در آن تعریف كرد، تعلیم و تربیت حركتی رویکرد نوینی در تربیت بدنی است كه اخیرا مورد توجه و حمایت بسیاری از مؤلفان، محققان و كارشناسان تربیت بدنی در �
[ 0.2560606300830841, 0.1653723120689392, 0.03949124366044998, 0.1261885166168213, 0.18695518374443054, 0.17051377892494202, 0.18581615388393402, -0.04810270667076111, 0.0137891611084342, 0.30346277356147766, 0.015482373535633087, 0.10437874495983124, -0.11999645829200745, 0.3532724976539612, 0.416044145822525, -0.14440995454788208, 0.4015023112297058, -0.18743640184402466, -0.143573597073555, 0.19101504981517792, -0.02310929261147976, -0.12947127223014832, 0.020578140392899513, 0.20466411113739014, -0.1597500443458557, 0.03613186627626419, -0.016835354268550873, 0.0277903713285923, -0.056911855936050415, 0.11797954887151718, -0.009042026475071907, -0.018334656953811646, 0.2605052590370178, 0.010216102004051208, -0.30496522784233093, 0.20334911346435547, 0.14492404460906982, 0.015286787413060665, 0.10741105675697327, 0.08880899846553802, -0.0609499029815197, -0.04953170567750931, -0.007457065396010876, 0.08826716244220734, -0.07359088957309723, 0.120968759059906, -0.04024743288755417, -0.12143425643444061, -0.03184888884425163, -0.09584703296422958, 0.13844110071659088, 0.011716927401721478, -0.03469183295965195, -0.0183059424161911, -0.12421060353517532, 0.1170893982052803, -0.1411350667476654, -0.006439015734940767, -0.14397671818733215, 0.008049583062529564, -0.03369329124689102, -0.14308926463127136, -0.013551224023103714, 0.10131216794252396, 0.018941605463624, 0.14407339692115784, -0.23374803364276886, 0.2148788422346115, -0.059960465878248215, -0.26902854442596436, -0.15503859519958496, 0.16299688816070557, 0.0900542214512825, -0.07508254051208496, 0.10564549267292023, -0.16887438297271729, -0.03138767182826996, -0.12348814308643341, 0.04967700317502022, -0.057929910719394684, 0.1060975193977356, 0.004232916980981827, 0.007060090079903603, 0.028564687818288803, -0.024890033528208733, -0.06795033812522888, -0.11525677144527435, 0.1174059584736824, 0.02602948620915413, -0.09247113764286041, -0.020535431802272797, 0.35938137769699097, 0.10853941738605499, -0.15097951889038086, -0.018407389521598816, 0.08884508162736893, -0.17035943269729614, -0.09398910403251648, -0.09255408495664597, 0.2574222683906555, -0.03377681225538254, 0.19617559015750885, 0.059427134692668915, 0.11654899269342422, 0.20939087867736816, 0.05715036392211914, -0.18118539452552795, -0.22811748087406158, 0.018562035635113716, 0.3629777431488037, 0.0672193393111229, -0.014795820228755474, -0.12859487533569336, 0.036578722298145294, -0.08820192515850067, 0.12602880597114563, -0.046663492918014526, 0.14063960313796997, 0.11825147271156311, 0.16171011328697205, 0.08426113426685333, -0.19398193061351776, 0.018739527091383934, -0.09942898154258728, 0.04505728930234909, -0.06534390896558762, 0.11144456267356873, 0.12539458274841309, -0.3258753716945648, -0.05734899640083313, 0.11069376021623611, 0.015618657693266869, 0.08258329331874847, -0.06207450479269028, -0.22807973623275757, -0.061665602028369904, 0.23870383203029633, -0.017368974164128304, 0.4403245449066162, 0.24162279069423676, 0.27619749307632446, 0.45120689272880554, 0.319480299949646, -0.027227049693465233, -0.17081646621227264, 0.04997272789478302, 0.2084411084651947, -0.19703401625156403, -0.061612725257873535, -0.19160428643226624, -0.026347385719418526, 0.14457379281520844, 0.16376370191574097, 0.05705702304840088, 0.125745490193367, -0.06364983320236206, 0.06275247037410736, -0.23012802004814148, -0.05786329135298729, -0.040576547384262085, -0.0677504688501358, 0.1118089109659195, 0.23966996371746063, 0.008976435288786888, -0.16089007258415222, 0.06297540664672852, 0.03043404407799244, -0.19668705761432648, -0.19018994271755219, -0.13078443706035614, -0.04972709342837334, -0.029491476714611053, -0.0133095383644104, -0.1417870670557022, 0.23014134168624878, 0.1009586900472641, -0.4441417455673218, 0.22982299327850342, -0.08010753989219666, -0.15436014533042908, 0.17663979530334473, -0.2789301574230194, -0.1996075063943863, -0.026786811649799347, 0.1579650342464447, -0.27347511053085327, -0.08858611434698105, -0.18500202894210815, 0.2539198100566864, 0.020787281915545464, -0.03222227841615677, 0.030758723616600037, 0.11840717494487762, 0.0476551316678524, 0.11847615242004395, 0.1982511430978775, 0.07249918580055237, 0.013590101152658463, 0.24577054381370544, 0.05495045706629753, -0.3357016444206238, -0.04873877763748169, 0.10608639568090439, -0.0005824095569550991, 0.18139389157295227, -0.07249465584754944, 0.12452970445156097, 0.15330833196640015, 0.14857816696166992, -0.019290143623948097, -0.11295807361602783, 0.08091078698635101, -0.01880345121026039, -0.17758429050445557, 0.16144129633903503, 0.14611531794071198, -0.1624806523323059, 0.1778368055820465, -0.1033317893743515, 0.2269921898841858, -0.1470070779323578, 0.08776770532131195, -0.06932723522186279, -0.18925336003303528, -0.223903089761734, 0.06571142375469208, -0.20410814881324768, 0.05862271785736084, 0.2728653848171234, -0.11319704353809357, -0.1786361038684845, -0.21136802434921265, -0.11049878597259521, 0.2175087332725525, -0.6027654409408569, -0.2371046394109726, 0.054093439131975174, 0.13369934260845184, -0.09149114787578583, -0.15562830865383148, 0.08333150297403336, -0.006187834311276674, -0.26035675406455994, -0.04813921079039574, 0.028206216171383858, 0.13377608358860016, -0.09648653864860535, 0.012905214913189411, 0.12781894207000732, 0.16814488172531128, -0.2547023296356201, -0.2586563229560852, -0.07929520308971405, -0.04664314165711403, -0.38621625304222107, -0.11805113404989243, 0.020718546584248543, -0.4193534553050995, -0.12160491943359375, 0.28557121753692627, -0.1542007476091385, 0.06662958860397339, -0.15778619050979614, 0.2902308702468872, 0.2493615746498108, -0.18283507227897644, -0.04141881316900253, 0.07118523120880127, -0.0019286628812551498, 0.254882276058197, -0.3176405429840088, -0.016657311469316483, -0.24590356647968292, -0.15543252229690552, 0.21110501885414124, -0.21512970328330994, -0.12018196284770966, -0.1861022412776947, 0.3376803994178772, 0.20468446612358093, 0.009218273684382439, -0.2975034713745117, -0.014735005795955658, 0.034831784665584564, 0.02465294674038887, -0.050000812858343124, -0.1245017722249031, 0.33115458488464355, 0.21129253506660461, -0.1243533194065094, -0.0627300888299942, 0.331867516040802, -0.014834313653409481, -0.015443114563822746, 0.050369031727313995, 0.0063196648843586445, -0.14804090559482574, -0.2658727765083313, -0.35265976190567017, 0.3483422100543976, 0.3905563950538635, 0.15948469936847687, -0.09016983211040497, -0.11673900485038757, -0.017669327557086945, -0.08792358636856079, 0.2071058750152588, -0.0790582001209259, -0.3714742660522461, 0.01679237186908722, -0.14170953631401062, -0.21329598128795624, -0.10368296504020691, 0.12407967448234558, -0.06761670112609863, -0.007341413758695126, -0.3684757351875305, 0.19273903965950012, -0.11115239560604095, -0.16538801789283752, -0.05904322490096092, -0.09553207457065582, 0.027518998831510544, -0.21189510822296143, -0.23249389231204987, -0.18350854516029358, 0.45500490069389343, -0.20063826441764832, -0.09409230947494507, 0.3576880693435669, -0.1302618384361267, -0.03404062241315842, 0.2960384786128998, 0.04868382215499878, 0.2135259211063385, 0.060512617230415344, 0.07027170062065125, 0.03387691080570221, -0.0904930830001831, 0.0618809312582016, 0.28751057386398315, 0.0135497460141778, -0.18404468894004822, 0.14286187291145325, -0.017764899879693985, 0.03557197004556656, -0.06915200501680374, -0.17675858736038208, 0.057119131088256836, -0.15283918380737305, 0.11608048528432846, 0.04292336106300354, -0.1704779863357544, -0.17023465037345886, 0.008753843605518341, -0.4328771233558655, -0.13347908854484558, -0.1595989167690277, -0.18072167038917542, -0.0517735630273819, -0.18134909868240356, 0.014926200732588768, 0.11199156194925308, 0.1578209549188614, 0.07272886484861374, -0.1713566929101944, -0.3881198763847351, 0.08971311151981354, -0.1594206690788269, -0.08944783359766006, -0.11831261962652206, -0.011234698817133904, 0.24403226375579834, 0.06938016414642334, 0.0661289170384407, 0.15622320771217346, 0.18319936096668243, 0.3956782817840576, -0.03883823752403259, 0.059962622821331024, 0.03699248284101486, 0.02823583036661148, -0.07530854642391205, 0.06653300672769547 ]
ت های حركتی در قلمرو تربیت بدنی و ورزش، استعداد بهبود زندگی را در تمام افراد به وجود می آورد تندرستی نیل به تندرستی نیازمند كوشش همگانی است تا سلامت و بهداشت مناسب برای عموم افراد جامعه فراهم آید . در این راستا تربیت بدنی و انجام حركات جسمانی نقش حائز اهمیتی دارد، با معرفی دانش ورزش به جامعه بشری آگاهی از خواص سلامت بخش فعالیت های جسمانی رو به افزایش است. پیشگیری از بیماری های قلبی، فشار خون، دیابت، پوكی استخوان، چاقی، مشکلات روحی و كاهش احتمال و وقوع بیماریهای قلبی از جمله مزیت های فعالیت های جسمانی مداوم است. یافته های علمی مؤید نقش بارز و معنی دار فعالیتهای بدنی در حفظ تندرستی است
[ 0.04055265337228775, 0.10121655464172363, -0.08570095896720886, 0.07932774722576141, 0.028394758701324463, 0.20656362175941467, 0.09009695053100586, 0.10169900953769684, -0.0643625557422638, 0.17331886291503906, 0.07071016728878021, 0.033468469977378845, -0.059865016490221024, 0.13306957483291626, 0.21665793657302856, -0.10193145275115967, 0.13397212326526642, -0.09288771450519562, -0.10441073775291443, 0.04457797110080719, -0.17014998197555542, -0.0027209557592868805, 0.1608050912618637, -0.02369636856019497, -0.24741604924201965, -0.1355682760477066, -0.1256982684135437, -0.05766633152961731, 0.026433544233441353, 0.0017939219251275063, 0.033958591520786285, -0.1747155636548996, 0.1559540331363678, 0.03168889507651329, -0.1983329951763153, 0.16183152794837952, -0.08071211725473404, 0.14726510643959045, -0.19165877997875214, 0.06931507587432861, -0.16485726833343506, -0.22642235457897186, -0.004263702314347029, 0.020910538733005524, 0.035504743456840515, 0.27674970030784607, -0.007104548625648022, -0.008297148160636425, 0.007580619305372238, -0.037472475320100784, -0.05976205691695213, -0.07480327785015106, 0.01747206598520279, 0.10009607672691345, 0.22802694141864777, 0.0838436484336853, -0.046029143035411835, -0.005245036445558071, -0.264767587184906, 0.10650143027305603, 0.15914881229400635, -0.02794114127755165, 0.08821633458137512, 0.10461936891078949, 0.12575498223304749, -0.11793936043977737, -0.057787638157606125, 0.27543359994888306, 0.013491904363036156, -0.09823580831289291, 0.03796966373920441, 0.020215829834342003, 0.06926951557397842, -0.054724566638469696, 0.14040027558803558, -0.02229665219783783, -0.11937320232391357, -0.14721301198005676, 0.20666520297527313, 0.020761847496032715, 0.24040517210960388, 0.009605824947357178, -0.06854075193405151, 0.058539651334285736, 0.02706209383904934, 0.05834943801164627, -0.06678184866905212, -0.17726001143455505, -0.047928955405950546, 0.10878445953130722, 0.0038500716909766197, 0.2719557285308838, 0.11104167997837067, -0.07628964632749557, 0.10189563781023026, 0.13280685245990753, -0.3043627142906189, -0.045486193150281906, -0.15678256750106812, 0.10073064267635345, -0.15773186087608337, 0.05945947766304016, 0.040486738085746765, -0.015258101746439934, 0.10787870734930038, -0.12632329761981964, -0.13965527713298798, -0.12327814102172852, 0.05638209730386734, 0.31798139214515686, 0.09360124915838242, 0.09619280695915222, -0.09175622463226318, 0.07971540093421936, -0.02064468525350094, 0.007076173089444637, -0.03315635770559311, -0.03456508368253708, 0.008477093651890755, 0.024969540536403656, 0.02991986647248268, -0.3060770034790039, 0.057064250111579895, -0.20971810817718506, 0.20682913064956665, -0.02594129554927349, -0.04080161452293396, 0.09648038446903229, 0.010056007653474808, -0.04240263253450394, 0.3555673360824585, 0.13411010801792145, -0.11866818368434906, -0.13267946243286133, -0.19083747267723083, -0.3448748290538788, 0.19827216863632202, 0.04191818833351135, 0.08834248036146164, 0.22986933588981628, 0.2232855260372162, 0.3287554979324341, 0.20394174754619598, -0.1487717181444168, -0.25423693656921387, 0.09154094010591507, 0.002845747396349907, -0.08447790890932083, 0.21100574731826782, -0.05851069092750549, 0.048754818737506866, -0.017951343208551407, 0.07735105603933334, 0.12246453016996384, 0.12639547884464264, -0.07370609045028687, 0.06465551257133484, -0.10292508453130722, -0.0038100983947515488, -0.0685681402683258, -0.1800549030303955, -0.11893266439437866, 0.18055900931358337, -0.07354675233364105, -0.06382746249437332, -0.08715320378541946, -0.05795980989933014, -0.196297287940979, 0.06807886064052582, -0.10690545290708542, 0.17321960628032684, -0.024186071008443832, 0.060838520526885986, 0.07003239542245865, 0.1337525099515915, -0.017223283648490906, -0.376503050327301, -0.00044232234358787537, -0.037762030959129333, -0.07049768418073654, 0.3260079622268677, -0.3256899118423462, 0.009645134210586548, -0.1346205174922943, 0.15696275234222412, -0.008676452562212944, -0.18169710040092468, -0.017162039875984192, 0.031240850687026978, -0.018731579184532166, 0.06878900527954102, 0.03332763537764549, 0.0837545245885849, 0.02620501071214676, -0.022165736183524132, -0.08482822775840759, -0.020443066954612732, -0.023237545043230057, 0.039586253464221954, 0.06387677788734436, -0.36910781264305115, 0.05364774540066719, 0.15823817253112793, -0.025513548403978348, 0.016340164467692375, -0.10049552470445633, -0.014555554836988449, -0.012959141284227371, 0.06206253170967102, 0.05116242170333862, -0.06464103609323502, 0.28590959310531616, 0.101642906665802, -0.08472280204296112, -0.010946021415293217, -0.01306126732379198, -0.05634089559316635, 0.13403940200805664, -0.07767663151025772, 0.10515513271093369, -0.011427649296820164, 0.129222109913826, -0.10776269435882568, -0.11353297531604767, -0.27396783232688904, 0.14020808041095734, -0.011065535247325897, 0.06826236844062805, 0.20994490385055542, -0.07182738929986954, -0.08614923059940338, -0.1595582365989685, 0.024546723812818527, 0.2520586848258972, -0.1604456603527069, -0.20108367502689362, 0.04209410399198532, 0.17380288243293762, -0.008033525198698044, 0.016488386318087578, -0.08048034459352493, -0.1850261688232422, -0.16798824071884155, 0.045722369104623795, 0.04262804985046387, 0.20952583849430084, 0.04883848875761032, 0.21920272707939148, -0.020435726270079613, 0.18597295880317688, -0.23827135562896729, -0.12321610748767853, 0.10183633863925934, -0.29717206954956055, 0.000843733549118042, 0.012309339828789234, -0.05838587135076523, -0.11469293385744095, -0.08633729070425034, 0.10104777663946152, 0.003748650662600994, 0.02392682060599327, 0.014029648154973984, 0.17478841543197632, 0.17355605959892273, -0.1493482142686844, -0.10491505265235901, -0.0109114870429039, -0.027026619762182236, 0.09192691743373871, 0.06528080999851227, -0.18715742230415344, -0.25235527753829956, -0.06550918519496918, 0.18362009525299072, -0.11182929575443268, -0.12314741313457489, -0.007133027072995901, 0.28482455015182495, 0.05497020110487938, -0.006641989108175039, -0.223201185464859, -0.13989372551441193, -0.2145131379365921, 0.040600504726171494, 0.09144804626703262, -0.010445444844663143, 0.24274617433547974, 0.0012328006559982896, 0.0564458929002285, 0.14342160522937775, 0.07330344617366791, -0.023718291893601418, -0.035357557237148285, 0.014745349064469337, -0.026878438889980316, 0.058647725731134415, -0.1363922655582428, -0.10677541047334671, 0.12159283459186554, 0.13291195034980774, 0.04007229954004288, 0.07003918290138245, 0.05876670777797699, -0.14162155985832214, -0.17751622200012207, 0.1650000810623169, -0.14149209856987, -0.15255601704120636, 0.07062962651252747, -0.12481020390987396, -0.20536088943481445, -0.059882987290620804, 0.051886625587940216, -0.07219976931810379, -0.03133082389831543, -0.2820984125137329, 0.07099618017673492, -0.0777135044336319, -0.07270395010709763, 0.09382697194814682, 0.08607986569404602, 0.023220792412757874, -0.0910104513168335, -0.29682907462120056, -0.0013231365010142326, 0.15956130623817444, -0.03854648768901825, 0.012392854318022728, 0.11917717009782791, -0.20348834991455078, 0.19200491905212402, 0.23282837867736816, 0.013543196953833103, 0.1985757052898407, 0.00746650155633688, -0.03427198529243469, 0.26763296127319336, -0.08817900717258453, -0.08094500750303268, 0.29289260506629944, 0.06219959259033203, -0.09506290405988693, 0.010691693983972073, -0.04456924647092819, -0.08677826821804047, -0.06835220754146576, -0.3786787986755371, -0.003638260066509247, -0.038456808775663376, 0.031176060438156128, -0.0522388219833374, -0.0159713514149189, -0.13352498412132263, 0.06621091067790985, -0.1062406450510025, -0.02624598518013954, -0.10959368944168091, -0.04831908270716667, -0.017174698412418365, -0.09369616955518723, 0.23954056203365326, 0.080996572971344, 0.09480920433998108, -0.013615325093269348, -0.14818434417247772, -0.1346278190612793, -0.028922179713845253, -0.00027581676840782166, -0.06835655868053436, 0.006549270823597908, 0.05613015964627266, 0.07258640229701996, -0.052098989486694336, -0.09202343225479126, 0.15627145767211914, -0.04989735409617424, 0.20208244025707245, -0.162807434797287, -0.08624865859746933, 0.0772186815738678, -0.00502134021371603, -0.05570116639137268, 0.17149418592453003 ]
استراحت بیشتری قرار می گیرند و جریان خون در رگها به سهولت انجام می گیرد. هان یکی از محققین برجسته علوم ورزشی توصیه می كند برای این كه تجربه ای در پیشبرد رشد روانی مؤثر باشد، باید از میان فردی باشد، شركت كنندگان استقلال درونی خود را درک كنند و موفقیت هایی جهت تبادل نظر و مذاكره وجود داشته باشد انسان باید لذت موفقیت را تجربه كند و این تجربه در بازی تحقق می یابد، با تجارب موفق از بازی ها شخص اعتماد به خود را افزایش می دهد و لذت موفقیت را و توانایی را می چشد، تربیت بدنی و ورزش با معرفی فعالیت های گوناگون و تکامل الا انی لا انا لله وانا الی سال بخشیدن به مهارت های ضروری برای پیروزی، تجارب موفقیت آمیز را فراهم می سازد به طور كلی ورزش می تواند به چند طریق به عنوان راهبرد مقابله ای مقابله با فشارهای روانی( مورد استفاده قرار گیرد: تنظیم هیجانات ) آرام سازی عضلانی( راهبردی برای موقعیت
[ 0.1403944194316864, 0.2540013790130615, -0.13193362951278687, 0.10842248052358627, -0.24587500095367432, 0.15943659842014313, 0.21483540534973145, 0.09999202936887741, 0.06587392836809158, 0.1272611916065216, 0.02334701083600521, -0.1861189603805542, -0.05147182196378708, 0.16360339522361755, 0.26878106594085693, 0.11861847341060638, -0.0028975075110793114, -0.04028719663619995, -0.20854982733726501, -0.07038825750350952, -0.18043622374534607, -0.09853322803974152, -0.03272836655378342, -0.0640076994895935, -0.1983034312725067, -0.13024067878723145, 0.05787583440542221, 0.008569305762648582, 0.01338878832757473, -0.007655041292309761, -0.0755079910159111, -0.141301691532135, 0.04038407281041145, -0.07891707122325897, -0.2781713306903839, 0.19403588771820068, 0.019332818686962128, 0.17289580404758453, -0.1721014678478241, -0.07659158110618591, -0.11176298558712006, -0.06838704645633698, 0.06279255449771881, 0.1648927628993988, 0.0354185476899147, 0.2230474203824997, 0.036750856786966324, 0.02907402068376541, -0.07340753078460693, -0.014767403714358807, -0.06378426402807236, -0.072203628718853, -0.027355212718248367, -0.17195415496826172, 0.12508615851402283, 0.19296281039714813, 0.07288128137588501, -0.0007814459968358278, -0.2027493566274643, 0.16379134356975555, 0.053029850125312805, -0.022021738812327385, -0.04008841514587402, 0.0988674908876419, 0.06170696020126343, -0.17931625247001648, -0.09989258646965027, 0.223556250333786, -0.0036566820926964283, -0.12018494307994843, 0.14851631224155426, 0.07561765611171722, 0.0967385470867157, -0.13916510343551636, 0.1301317811012268, 0.22394141554832458, -0.1971234679222107, -0.07633985579013824, 0.11303668469190598, 0.016072163358330727, 0.16754880547523499, 0.07056543231010437, -0.16081199049949646, -0.014651508070528507, -0.2197001874446869, 0.14232316613197327, -0.2144254595041275, -0.01030292920768261, -0.11230900138616562, 0.08909183740615845, -0.05437317490577698, 0.19760523736476898, -0.06711133569478989, -0.034451670944690704, 0.24909473955631256, 0.06725460290908813, -0.27292174100875854, -0.1141042709350586, -0.022196784615516663, 0.019047517329454422, -0.014951392076909542, 0.19310621917247772, -0.02020670473575592, 0.08461904525756836, 0.09154824912548065, -0.04014880955219269, -0.13641823828220367, -0.03267158567905426, 0.0036447150632739067, 0.18001829087734222, -0.006257220637053251, -0.06435127556324005, -0.009819241240620613, 0.20846103131771088, 0.04392603784799576, 0.24076223373413086, -0.11604432761669159, 0.056356001645326614, 0.21801796555519104, 0.19026626646518707, -0.038919366896152496, -0.14827722311019897, 0.24629837274551392, -0.1288890391588211, 0.20512133836746216, -0.24356618523597717, -0.06098974496126175, 0.18554842472076416, 0.05953749641776085, 0.06880234181880951, 0.234787255525589, 0.15483121573925018, -0.0489853136241436, -0.027337554842233658, -0.03826409578323364, -0.283416748046875, 0.05878637731075287, -0.03569339960813522, -0.008747098036110401, 0.26412251591682434, 0.16854976117610931, 0.2989400029182434, 0.17425405979156494, -0.10892927646636963, -0.1699642539024353, 0.025245919823646545, 0.10178348422050476, 0.01758773811161518, 0.32919222116470337, -0.10304848849773407, -0.06137353181838989, -0.004210346844047308, 0.0910118818283081, -0.027862882241606712, 0.03743533790111542, -0.03378884866833687, -0.02431505173444748, -0.0497397780418396, -0.1933772712945938, 0.04171745479106903, -0.20063310861587524, 0.028321901336312294, 0.047565583139657974, 0.011689495295286179, -0.040738314390182495, 0.02047167718410492, 0.057081189006567, -0.20783303678035736, 0.09165751934051514, -0.08693846315145493, -0.08275260776281357, 0.019292090088129044, -0.12971924245357513, -0.012520325370132923, -0.0024906708858907223, -0.21278318762779236, -0.30739665031433105, -0.02288217842578888, -0.17019926011562347, -0.030221525579690933, 0.3366517722606659, -0.1845531314611435, -0.028743457049131393, -0.21053127944469452, 0.042217738926410675, 0.050276391208171844, -0.3257328271865845, 0.008347338996827602, 0.1369752585887909, 0.2681577503681183, -0.11282117664813995, 0.23826122283935547, 0.021752996370196342, 0.12125303596258163, 0.14477795362472534, 0.023056861013174057, 0.20982341468334198, -0.1745174527168274, -0.07758428156375885, 0.1681472361087799, -0.3910423815250397, -0.2574445605278015, 0.1179078072309494, -0.09935611486434937, 0.10616335272789001, -0.06572872400283813, 0.08091410249471664, -0.12330266833305359, 0.08544115722179413, -0.024961911141872406, -0.1444714516401291, 0.05220597982406616, -0.009719706140458584, -0.09942062199115753, -0.01265450194478035, 0.04565044492483139, -0.2512640953063965, 0.10269638895988464, -0.03206929564476013, 0.027015620842576027, -0.05909682437777519, 0.03449060395359993, -0.11519637703895569, -0.20248326659202576, -0.3215762972831726, -0.04501733183860779, 0.02723889984190464, 0.04027977213263512, 0.1522112339735031, -0.052254218608140945, -0.009196298196911812, 0.04139677807688713, 0.03550107032060623, 0.17308203876018524, -0.26764923334121704, -0.1311126947402954, 0.04458635300397873, 0.2948046326637268, -0.20061056315898895, -0.2596610188484192, -0.018145684152841568, 0.01242508739233017, -0.006441028788685799, -0.0002773944288492203, 0.15923339128494263, 0.22379256784915924, 0.0027881376445293427, -0.0651562437415123, -0.05451665073633194, 0.21222418546676636, -0.09015249460935593, -0.2720035910606384, -0.11206743121147156, -0.16980457305908203, -0.016081523150205612, 0.11104260385036469, -0.10088639706373215, -0.19616833329200745, 0.08335369825363159, 0.18603068590164185, -0.03272170573472977, 0.06664197146892548, -0.0130680613219738, 0.11174912005662918, 0.0416986420750618, -0.05058499425649643, -0.14714279770851135, -0.06651827692985535, 0.08195467293262482, 0.22046658396720886, -0.0336688756942749, -0.09001465141773224, -0.09114474803209305, 0.08631646633148193, 0.03862461447715759, -0.05444563925266266, -0.21615609526634216, -0.1404752880334854, 0.10346293449401855, -0.1123640313744545, 0.16529184579849243, -0.12095904350280762, -0.03333741053938866, -0.07684820890426636, 0.0054839556105434895, -0.28136926889419556, 0.03918902948498726, 0.07971512526273727, 0.10756564140319824, 0.04755961149930954, 0.041711606085300446, 0.28789740800857544, -0.1278010755777359, -0.07885365933179855, -0.010364050976932049, 0.07395380735397339, 0.04811219125986099, 0.045857883989810944, -0.062058500945568085, 0.08751222491264343, 0.005828503519296646, -0.06707929819822311, 0.13614344596862793, 0.11424968391656876, -0.11054663360118866, -0.013721402734518051, 0.2156996726989746, -0.046711236238479614, 0.10980046540498734, 0.046126838773489, -0.14321032166481018, -0.23861703276634216, -0.001021251198835671, 0.02406414970755577, -0.04806945472955704, -0.12624390423297882, -0.1537117213010788, -0.08260971307754517, -0.21414224803447723, -0.1436881422996521, 0.1419333964586258, 0.016479991376399994, 0.07257449626922607, 0.06979800015687943, -0.05030194669961929, 0.09664195030927658, 0.0008524421136826277, -0.13902756571769714, -0.1923006772994995, 0.19288961589336395, -0.21893548965454102, 0.03526567667722702, 0.2914489209651947, -0.008926152251660824, 0.2952212691307068, 0.08347168564796448, 0.021827111020684242, 0.21120713651180267, -0.08206033706665039, -0.037872619926929474, 0.3128664493560791, 0.009635242633521557, -0.10249853879213333, 0.13471579551696777, -0.03909370303153992, -0.16201987862586975, -0.0275744441896677, -0.314822793006897, -0.27034300565719604, -0.031294483691453934, 0.13921374082565308, 0.17568780481815338, 0.08862988650798798, -0.11892858147621155, 0.08678112179040909, -0.15501226484775543, -0.08440320193767548, 0.19593393802642822, -0.12494015693664551, -0.04704861715435982, -0.23586389422416687, 0.1367771029472351, 0.20555925369262695, 0.18520435690879822, 0.020993104204535484, -0.05595066398382187, -0.11729280650615692, -0.09415966272354126, -0.22526882588863373, 0.040702514350414276, -0.011777659878134727, 0.22587236762046814, -0.05597810447216034, -0.07435005903244019, 0.03950659930706024, 0.20114338397979736, -0.06560385227203369, 0.15914273262023926, -0.19918838143348694, 0.11198417842388153, 0.1520538032054901, 0.17100226879119873, -0.01827719435095787, -0.006881522014737129 ]
كشش های بالستیکی )انفجاری كه در شروع فعالیت های موزون توصیه شده است برای نرم و منعطف كردن هیچ ارزش مثبتی ندارد؛ خصوصا زمانی كه فرد تازه فعالیت را شروع كرده باشد و با بدنش سرد باشد، تمرینات الاستیکی به منظور نرم كردن مفاصل تنها زمانی باید مورد استفاده قرار گیرند كه بدن آمادگی لازم را برای اجرای تمرینات اصلی به دست آورد. از طرف دیگر تمرینات كششی برای افزایش طول گروههای مختلف عضلانی و ازدیاد دامنه حركتی مفاصل به كار برده می شوند. ورزش های كششی و كششهای الاستیک باعث توسعه سطح چایکی فرد می شود. – تصور كنید فردی می خواهد دامنه حركتی مفصل شانه اش را از طریق عقب بردن دستش (شکل ۲ - ۴ ) افزایش دهد . الف ) اگر بازو خیلی سریع به طرف عقب بچرخد شاید بتواند به محل ( a ) در شکل ۲ - ۴ برسد . آنچه در این حركت اتفاق می افتد توسط عضلاتی كه در ناحیه خلفی شانه هستند صورت گرفته و به بازو س
[ -0.021348737180233, 0.0022574919275939465, 0.01738325133919716, 0.08906450867652893, 0.09652706980705261, 0.08538772165775299, -0.02517952024936676, 0.08458385616540909, -0.1529107689857483, 0.12333337962627411, 0.07191293686628342, 0.15947452187538147, 0.041877731680870056, 0.3508089780807495, 0.14980114996433258, -0.02843320369720459, 0.04635992646217346, -0.03908305615186691, -0.08359977602958679, 0.09324739128351212, -0.19791719317436218, -0.08584274351596832, 0.36174386739730835, -0.007095403037965298, -0.10356731712818146, -0.21726995706558228, -0.03337777033448219, -0.03217068687081337, 0.072222501039505, 0.01146624330431223, -0.15448550879955292, -0.08255468308925629, 0.017302513122558594, -0.04059182479977608, -0.05040288344025612, 0.24048659205436707, -0.2835303246974945, 0.04128245264291763, -0.27023085951805115, 0.2465059459209442, -0.028662819415330887, -0.10089811682701111, -0.10001663863658905, 0.131148099899292, 0.15590570867061615, 0.31310611963272095, 0.10461102426052094, -0.09250161051750183, -0.1423037201166153, 0.024119827896356583, 0.0752834677696228, -0.02060316875576973, 0.0536661371588707, -0.26060938835144043, 0.21615874767303467, 0.1601039171218872, -0.024927597492933273, -0.03252048045396805, -0.32478171586990356, 0.15835469961166382, 0.018826976418495178, -0.003274836577475071, 0.048079490661621094, -0.06622707098722458, 0.13481397926807404, -0.25574392080307007, 0.0025493749417364597, 0.060428962111473083, 0.04503539204597473, 0.2281900942325592, 0.03693939745426178, 0.005066519603133202, 0.06880740821361542, -0.022375114262104034, 0.1103479415178299, -0.042342107743024826, 0.0863024890422821, 0.026722773909568787, 0.2168668955564499, -0.04416295886039734, 0.026071108877658844, -0.056560318917036057, 0.07038696855306625, -0.04938783496618271, -0.16969642043113708, 0.027145255357027054, -0.018667684867978096, 0.02175612933933735, -0.17652057111263275, 0.042553193867206573, 0.1824251115322113, 0.15493157505989075, -0.06013112515211105, 0.021815109997987747, 0.07587730884552002, 0.2808755040168762, -0.1753431260585785, 0.09787702560424805, -0.3477547764778137, 0.07211117446422577, -0.10250522196292877, -0.1002768948674202, 0.006209281273186207, 0.2509191930294037, -0.0311141200363636, -0.17324677109718323, -0.09457617998123169, -0.0926399752497673, -0.11232734471559525, 0.19607189297676086, 0.14258217811584473, 0.17591723799705505, -0.07246721535921097, 0.11536163091659546, -0.30459338426589966, 0.052863724529743195, -0.017570259049534798, 0.05400419235229492, -0.07758934050798416, 0.10498970746994019, -0.08365961909294128, -0.3229724168777466, 0.14546456933021545, -0.07412784546613693, 0.03530427813529968, -0.17194786667823792, -0.2021467685699463, 0.030652077868580818, 0.07234294712543488, -0.006944702938199043, 0.04685523733496666, -0.09486107528209686, -0.145481139421463, -0.23173709213733673, -0.14110605418682098, -0.17656274139881134, 0.1415596604347229, 0.0489741712808609, 0.13007806241512299, 0.15107962489128113, 0.040945108979940414, 0.14938011765480042, 0.18917131423950195, -0.09906405210494995, -0.03748568892478943, 0.14205339550971985, -0.030444711446762085, -0.10184559971094131, 0.11648474633693695, -0.02958734706044197, 0.05369705706834793, -0.07472251355648041, 0.01387364324182272, 0.02547990344464779, 0.03793434053659439, -0.22045710682868958, -0.17154593765735626, -0.16781654953956604, 0.07384679466485977, -0.14099587500095367, -0.2951439917087555, 0.020539965480566025, 0.05154570937156677, -0.12419265508651733, 0.11168627440929413, 0.041655752807855606, -0.00943218544125557, -0.1143917366862297, 0.1575307548046112, -0.0455261766910553, 0.11775800585746765, -0.045332588255405426, 0.2636469006538391, 0.037575896829366684, 0.11760711669921875, 0.07931387424468994, -0.33005809783935547, -0.2421216070652008, 0.051430460065603256, 0.1387399137020111, 0.4631578326225281, -0.05739963427186012, -0.006193665787577629, 0.002299919258803129, 0.2402895987033844, 0.047423359006643295, -0.20769575238227844, -0.00471289549022913, -0.1342931091785431, -0.09481693804264069, -0.06971864402294159, -0.020301450043916702, -0.045731790363788605, 0.14699286222457886, -0.15666423738002777, 0.05527248978614807, -0.012373444624245167, -0.02390587516129017, -0.14132767915725708, -0.010899039916694164, -0.17490112781524658, 0.0031466083601117134, 0.3028767704963684, -0.017277974635362625, 0.12517626583576202, -0.02689608931541443, -0.051372990012168884, -0.27706995606422424, 0.1822524070739746, 0.1709219217300415, -0.10534480214118958, 0.24987441301345825, -0.005872172303497791, -0.14425639808177948, -0.053705789148807526, 0.17044727504253387, 0.11936026811599731, 0.15724876523017883, -0.13449352979660034, 0.10206317901611328, -0.11569912731647491, -0.03768119961023331, 0.09957046806812286, -0.16264751553535461, -0.03552670776844025, 0.11965308338403702, -0.01714623160660267, 0.2257366180419922, 0.1942330151796341, 0.07459522783756256, 0.01580101065337658, -0.04537452012300491, -0.29166924953460693, 0.23164087533950806, 0.02637351304292679, -0.19169634580612183, -0.28044942021369934, 0.17129312455654144, 0.16749736666679382, 0.0576590821146965, -0.28654977679252625, 0.13724961876869202, -0.09004263579845428, 0.15541449189186096, 0.15198445320129395, 0.2068740427494049, 0.15470120310783386, 0.08504080027341843, 0.13210269808769226, 0.032389767467975616, -0.24040421843528748, 0.12150507420301437, -0.06818913668394089, 0.0019150548614561558, 0.14809086918830872, 0.022555677220225334, 0.017925908789038658, 0.026142742484807968, -0.070468470454216, 0.20382753014564514, -0.029359599575400352, 0.10070079565048218, 0.0034962506033480167, 0.1651466190814972, 0.17156872153282166, -0.18291738629341125, -0.0853552296757698, -0.11547622084617615, -0.14951379597187042, -0.05059239640831947, -0.1300276815891266, -0.17097045481204987, -0.15753555297851562, -0.07926773279905319, 0.07455840706825256, 0.0068184370175004005, -0.05012348294258118, -0.10268822312355042, 0.09909787774085999, -0.15350358188152313, -0.05686802417039871, -0.30494236946105957, -0.05247980356216431, -0.017348814755678177, 0.030885545536875725, 0.10763625055551529, -0.05778471380472183, 0.02073751762509346, 0.20812293887138367, 0.0056825359351933, 0.003237478667870164, 0.056661780923604965, -0.09099045395851135, -0.0189769696444273, -0.1464594304561615, 0.11287081241607666, 0.13415645062923431, 0.07199738919734955, 0.009506398811936378, 0.03878595679998398, 0.07712960243225098, -0.22736147046089172, 0.14881610870361328, -0.15751996636390686, -0.025097742676734924, -0.13931719958782196, 0.11043257266283035, 0.025015881285071373, -0.1330510675907135, 0.05943334102630615, -0.1387099027633667, 0.21785292029380798, -0.07456903904676437, 0.03163699060678482, 0.18222694098949432, -0.027107151225209236, -0.11104653775691986, 0.3100550174713135, -0.04985790699720383, -0.1744544804096222, 0.09432372450828552, 0.1002257913351059, 0.028315898030996323, -0.045509353280067444, -0.20153279602527618, 0.06469018757343292, 0.07368849962949753, -0.16666093468666077, -0.024946901947259903, 0.08509708195924759, -0.1401672661304474, 0.09008371829986572, 0.059218667447566986, 0.0969366580247879, 0.03633357957005501, 0.035660240799188614, 0.0868280753493309, 0.12608927488327026, -0.1807861626148224, -0.15073075890541077, 0.022658053785562515, 0.06493984162807465, -0.15804645419120789, 0.008921699598431587, -0.014947531744837761, -0.2088606059551239, -0.09690666943788528, -0.13239365816116333, 0.028474099934101105, -0.010072696954011917, 0.04248730093240738, 0.03111540898680687, 0.03139648213982582, -0.023761652410030365, -0.04604419320821762, -0.044649142771959305, -0.021388135850429535, -0.1417025625705719, -0.14703740179538727, 0.03571130335330963, -0.18144701421260834, 0.07931506633758545, 0.12204625457525253, 0.14716008305549622, -0.029613222926855087, -0.11128278821706772, -0.1784081757068634, -0.03280673921108246, -0.04143635183572769, 0.003772131633013487, 0.19970662891864777, 0.055265381932258606, -0.06758521497249603, -0.14132040739059448, -0.06513915210962296, 0.08487540483474731, -0.06824114918708801, -0.05598332732915878, 0.0026475321501493454, 0.02120048739016056, -0.1486148238182068, -0.09312759339809418, 0.1355833262205124, 0.2239985466003418 ]
�دن برای زنان در هر هفته حدود ۰۰۹ گرم و برای مردان ۰ گرم باشد. این رقم برای زنان و مردان غیر ورزشکار به ترتیب ۰۰ و ۰۰۶ گرم در هفته است . معمولا، كشتی گیران، ژیمناست ها و سایر ورزشکاران سبک وزن باید قبل از شروع فصل مسابقه به فکر كاهش وزن باشند، زیرا كم كردن وزن در آخرین دقایق موجب ضعف بدن و افت اجراهای ورزشی ورزش كار می شود. ورزشکارانی كه وزن اضافی خود را با تلاش زیاد در كوتاه مدت كم می كنند عمر ورزشی و سلامت خود را به خطر می اندازند توصیه های لازم در مورد نحوه غذا خوردن كم بخورید و هیچ نوع تغییری را در عادات غذایی خود ایجاد نکنید برنامه غذایی باید براساس غذاهایی باشد كه به آسانی در دسترس قرار بگیرد از خوردن غذاهای پر چربی بپرهیزید . متخصصان تغذیه می گویند هر چه تمایل دارید بخورید اما كم و متناسب با فعالیتی كه دارید غذا مصرف كنید. این روش درستی برای متعادل نگهداشتن وزن بدن است به جای غذاهای
[ 0.19999922811985016, 0.11164835095405579, -0.02731512486934662, 0.18784409761428833, 0.23151475191116333, 0.17830029129981995, 0.08114995062351227, 0.07911881059408188, 0.17231525480747223, -0.009997919201850891, -0.039703890681266785, -0.2481081783771515, -0.1283821165561676, 0.20164071023464203, 0.09816396236419678, -0.16856452822685242, 0.2444179654121399, -0.13662023842334747, 0.04588669538497925, 0.026430709287524223, 0.05496114492416382, -0.13235288858413696, 0.06185545399785042, 0.08633112907409668, 0.09787215292453766, -0.2253238558769226, -0.17903342843055725, 0.14895465970039368, -0.19621944427490234, 0.16688141226768494, -0.0920979380607605, -0.057343799620866776, 0.14742214977741241, -0.05081755667924881, -0.013707681559026241, 0.17454794049263, -0.038125570863485336, 0.13442739844322205, -0.33647316694259644, 0.26153260469436646, -0.16801583766937256, -0.022850051522254944, -0.07001379132270813, 0.048465609550476074, 0.09880572557449341, 0.22542664408683777, 0.0460011325776577, 0.01022564060986042, -0.04360789805650711, 0.08555002510547638, 0.20331496000289917, 0.02756107971072197, 0.05267397314310074, 0.00593538535758853, 0.14639204740524292, -0.12041781097650528, 0.07481145858764648, -0.20506829023361206, -0.22392597794532776, 0.1777389943599701, 0.0676177516579628, -0.03537528216838837, 0.20476555824279785, -0.06598043441772461, 0.12842045724391937, -0.09746608138084412, -0.08109606802463531, 0.1639028787612915, 0.023937897756695747, -0.14707666635513306, 0.04779528081417084, 0.02893937937915325, -0.028185902163386345, -0.17099842429161072, -0.014946403913199902, 0.1287529170513153, 0.0509946346282959, -0.23962345719337463, 0.1719297170639038, -0.04325089603662491, 0.02484794706106186, -0.1040104329586029, 0.04640316963195801, -0.15601176023483276, 0.06814098358154297, -0.09980157017707825, 0.12227778136730194, 0.1141401082277298, -0.04296237975358963, 0.11035272479057312, -0.061027467250823975, 0.1349005401134491, 0.25755786895751953, 0.07362100481987, 0.00601003784686327, 0.32631194591522217, -0.2755684554576874, -0.16121137142181396, -0.15058806538581848, 0.00969839096069336, -0.01685153879225254, 0.06146486848592758, -0.036129191517829895, 0.2473544180393219, 0.07412150502204895, -0.2076176255941391, -0.23238825798034668, 0.06485051661729813, -0.04749076068401337, 0.20782190561294556, 0.036250777542591095, 0.3203012943267822, -0.028765298426151276, 0.29469841718673706, -0.0689353346824646, 0.05956662818789482, 0.12854957580566406, 0.10959668457508087, 0.06924822926521301, 0.3879355192184448, -0.05270931124687195, -0.27519088983535767, 0.017441127449274063, -0.16689683496952057, 0.17797383666038513, 0.129522904753685, -0.20019447803497314, 0.020691173151135445, -0.024672459810972214, -0.20964205265045166, 0.16783083975315094, 0.02024535834789276, -0.12920042872428894, -0.08503827452659607, -0.18455226719379425, -0.27517378330230713, 0.11024747788906097, -0.08863582462072372, 0.0803142786026001, 0.1867603063583374, 0.15942753851413727, 0.14261890947818756, 0.15934212505817413, -0.009613298811018467, -0.02471236139535904, 0.3164209723472595, -0.06543184816837311, -0.12658637762069702, 0.1357954740524292, -0.2792104482650757, 0.0885472223162651, 0.06373095512390137, -0.052644722163677216, -0.10447435081005096, -0.1756943166255951, -0.28152644634246826, -0.016776807606220245, -0.17658346891403198, 0.008185258135199547, -0.11302289366722107, -0.08017662167549133, -0.1111602783203125, -0.08196152746677399, -0.28281280398368835, 0.2130753993988037, 0.19995522499084473, 0.11779922246932983, -0.1117125153541565, 0.05681576579809189, -0.12731505930423737, 0.3224353790283203, -0.17090794444084167, -0.07194944471120834, 0.08504635840654373, 0.22145527601242065, 0.21726077795028687, -0.34328484535217285, -0.08915950357913971, 0.09356696903705597, -0.05372092127799988, 0.1591726839542389, -0.03992588445544243, -0.027619533240795135, -0.12001149356365204, 0.051837258040905, -0.07594774663448334, -0.3078117370605469, -0.1620449274778366, -0.12510526180267334, 0.12921124696731567, 0.14759817719459534, -0.02914237603545189, -0.005024843383580446, 0.18675164878368378, 0.04952540248632431, 0.04905731976032257, -0.20773613452911377, 0.18988801538944244, -0.003044018056243658, -0.09706390649080276, -0.0735371857881546, 0.07813356071710587, 0.06203225627541542, 0.0022144336253404617, 0.1287609338760376, -0.08998826146125793, -0.06937035918235779, -0.1513306200504303, 0.4855788052082062, 0.16289731860160828, -0.047283027321100235, 0.16579055786132812, 0.07880982011556625, -0.1368461400270462, 0.04968465119600296, 0.041751518845558167, 0.07595380395650864, 0.04054701700806618, -0.061400387436151505, 0.13114511966705322, -0.14078621566295624, -0.0616447851061821, -0.09023973345756531, -0.01617426984012127, -0.25605764985084534, 0.10237191617488861, 0.10190263390541077, 0.17882725596427917, 0.3473289906978607, -0.01619911380112171, 0.11268970370292664, 0.17072834074497223, 0.016876522451639175, 0.16068792343139648, -0.08627685159444809, -0.31665799021720886, -0.31423985958099365, 0.07027268409729004, 0.0775429904460907, 0.14917385578155518, -0.17645011842250824, 0.03230507671833038, -0.012773565948009491, -0.08771711587905884, -0.00015025585889816284, -0.06448672711849213, -0.07907417416572571, 0.04556630551815033, -0.0523388609290123, -0.09120107442140579, -0.03488079458475113, -0.01823900267481804, -0.16205787658691406, -0.31704217195510864, -0.09038303792476654, -0.10253599286079407, 0.13624586164951324, -0.0978078618645668, 0.06972325593233109, -0.03844696283340454, -0.255759596824646, 0.1232222318649292, 0.0173665639013052, 0.16888074576854706, 0.13113003969192505, -0.17485569417476654, -0.07874368131160736, -0.09191426634788513, -0.0339948944747448, -0.18330055475234985, 0.04314875230193138, -0.40380561351776123, -0.09026096761226654, -0.06223241984844208, 0.2729017734527588, -0.07578230649232864, -0.008324060589075089, 0.28593602776527405, -0.049745071679353714, -0.17187891900539398, -0.12050685286521912, -0.003772672265768051, -0.04115898907184601, 0.048629745841026306, -0.030199602246284485, -0.029427075758576393, 0.11126381158828735, 0.22936761379241943, 0.06098785623908043, 0.06393983960151672, 0.03050261363387108, 0.028752632439136505, -0.12224353849887848, -0.061210598796606064, -0.13144779205322266, 0.09446815401315689, 0.05406615510582924, -0.03753875941038132, -0.07285009324550629, 0.03328908607363701, 0.005905965343117714, 0.1241399496793747, 0.12906524538993835, 0.05934739112854004, -0.105292409658432, -0.13756129145622253, 0.22007255256175995, 0.03721276670694351, 0.22562269866466522, -0.21691899001598358, -0.11629925668239594, 0.11476381123065948, 0.19433200359344482, 0.2957170009613037, 0.24481263756752014, 0.03243212401866913, -0.01848340593278408, -0.08203546702861786, -0.04559702053666115, -0.07466713339090347, 0.11512279510498047, 0.06597881019115448, 0.3395007848739624, -0.04458820819854736, -0.07013285160064697, 0.19398395717144012, 0.29813092947006226, -0.247123584151268, -0.0916309505701065, 0.0829300656914711, 0.08394503593444824, 0.008150890469551086, 0.30715006589889526, -0.01964762434363365, -0.13309673964977264, -0.10002318769693375, -0.11303241550922394, 0.06870260834693909, -0.1238369569182396, 0.054867081344127655, -0.05037550628185272, 0.14209142327308655, -0.20691469311714172, 0.041265085339546204, 0.17978936433792114, -0.16545014083385468, -0.04114632308483124, -0.07305679470300674, -0.03486929088830948, -0.1576143205165863, -0.042432621121406555, -0.12541300058364868, -0.00793860200792551, -0.21102066338062286, 0.0341847687959671, 0.05887971445918083, -0.01079909224063158, 0.13764113187789917, -0.15892955660820007, 0.0651860386133194, -0.2834034860134125, -0.175159752368927, -0.05668118596076965, 0.006219387054443359, 0.06889462471008301, -0.3347008228302002, -0.48811912536621094, -0.1763804703950882, 0.05017321556806564, -0.06793461740016937, 0.19364234805107117, -0.08183087408542633, -0.0014216904528439045, 0.024755612015724182, -0.18612024188041687, 0.06663407385349274, -0.0974537581205368, 0.1591794490814209, -0.11859705299139023, -0.09473679959774017, 0.05458686128258705, -0.34218841791152954, -0.15177682042121887, -0.07201027870178223 ]
بخش دوم اجزای آمدگی جسمانی مرتبط با مهارت های ورزشی ( آمادگی حرکتی) هدف كلی شناخت مفاهیم و اجزاء آمادگی جسمانی مرتبط با مهارت های ورزشی و روش های توسعه آن هدف های رفتاری 1. اجزای آمادگی جسمانی كه در اجرای موفقیت آمیز مهارت های ورزشی مؤثرند را بشناسید 2. هماهنگی عصبی عضلاتی را تعریف كنید 3. عوامل موثر در كاهش و با افزایش هماهنگی عصبی- عضلانی را بشناسید 4. چابکی را تعریف كنید و اهمیت آن را در فعالیت های ورزشی بدانید. 5. عوامل مؤثر در افزایش چابکی را بشناسید 6. تعادل را تعریف كنید و نقش اندام ها و عوامل مختلف را در تعادل بشناسید. 7. راه های افزایش تعادل بدن را بنویسید. از سرعت را تعریف كنید و اهمیت آن را در فعالیت های ورزشی بنویسید. 8. روش های افزایش سرعت را بنویسید 9. عواملی كه بر سرعت حركت بدن مؤثرند را بشناسید 10. مفهوم سلامتی، تندرستی و احساس خوب داشتن و ارتباط این مفاهیم را با آمادگی جسمانی بدانید آمادگی حركتی به توانایی ش�
[ 0.11711928248405457, 0.03690558671951294, 0.005629124119877815, 0.05151653662323952, -0.006089362315833569, 0.20619915425777435, 0.20949889719486237, 0.13095828890800476, -0.2355513870716095, 0.06297463178634644, 0.12913131713867188, -0.1867247372865677, -0.033101797103881836, 0.05948770046234131, 0.13805124163627625, -0.1208701804280281, 0.11606846004724503, -0.007392732426524162, -0.20358385145664215, 0.11151935160160065, -0.11934509128332138, -0.14535865187644958, 0.16654452681541443, 0.01893688179552555, -0.2263193428516388, -0.07191696763038635, -0.15758419036865234, 0.05055821314454079, 0.04425055533647537, -0.06922271847724915, -0.09821248054504395, 0.011684002354741096, -0.02299753949046135, -0.01601930521428585, -0.12466598302125931, 0.15559762716293335, -0.04502839595079422, 0.0419980064034462, -0.13583415746688843, -0.06163366883993149, -0.10831359028816223, -0.2965165972709656, 0.07395067811012268, 0.05380352586507797, 0.0446973517537117, 0.30143123865127563, 0.06592026352882385, 0.042745158076286316, -0.1636105179786682, -0.012852954678237438, -0.03401002287864685, -0.018274374306201935, -0.048739492893218994, -0.15475794672966003, 0.24031594395637512, 0.3180253803730011, 0.09056724607944489, 0.059759192168712616, -0.2912202477455139, 0.0822448581457138, 0.19162869453430176, 0.11217832565307617, 0.041502512991428375, 0.08834519982337952, 0.15957015752792358, -0.14757362008094788, -0.13231225311756134, 0.15171581506729126, -0.17366543412208557, 0.14055235683918, 0.023758772760629654, 0.15815654397010803, -0.08036467432975769, -0.23249143362045288, 0.23590311408042908, 0.0007056798785924911, -0.17315348982810974, 0.03314465656876564, 0.08459499478340149, -0.17029103636741638, 0.1572289764881134, -0.06611157953739166, -0.15140500664710999, 0.05263214558362961, 0.03795148432254791, 0.14260612428188324, -0.1479705274105072, -0.17224545776844025, -0.11012906581163406, 0.07986340671777725, 0.11202123761177063, 0.0992637649178505, -0.031692780554294586, -0.03922142833471298, 0.025042429566383362, 0.05525273457169533, -0.27940598130226135, -0.010444553568959236, -0.1002551019191742, 0.14050838351249695, -0.18728026747703552, 0.16592130064964294, -0.05298243835568428, 0.17665298283100128, -0.018442776054143906, -0.10489262640476227, -0.01690203696489334, -0.06801687180995941, -0.003279830561950803, 0.2011513113975525, 0.018068546429276466, 0.12009666115045547, -0.08656606078147888, 0.11415420472621918, -0.027233488857746124, -0.024423252791166306, 0.13091988861560822, 0.03892354294657707, 0.16119778156280518, 0.11277413368225098, 0.12232239544391632, -0.31336355209350586, 0.28037405014038086, -0.07524915784597397, 0.01228843443095684, -0.35341209173202515, -0.030409516766667366, -0.1281203329563141, -0.05167770013213158, -0.14998269081115723, 0.1587766408920288, 0.19392484426498413, -0.042696982622146606, -0.24299338459968567, -0.12275520712137222, -0.28884539008140564, 0.15067294239997864, 0.06069758161902428, 0.005802609026432037, 0.3052833080291748, 0.04380398243665695, 0.30084478855133057, 0.29085278511047363, -0.12874051928520203, -0.08758808672428131, 0.08252029865980148, 0.002343911910429597, -0.1772366166114807, 0.3542730212211609, 0.14902177453041077, 0.00835562963038683, -0.07107888162136078, 0.15943443775177002, 0.10832985490560532, 0.030915815383195877, -0.07784375548362732, -0.21513912081718445, -0.22627881169319153, 0.0013548033311963081, -0.21850928664207458, -0.23703673481941223, 0.049514081329107285, 0.07734760642051697, -0.19060280919075012, -0.09067133814096451, -0.10147689282894135, 0.12017617374658585, -0.03467907756567001, 0.10041341930627823, -0.1479438990354538, -0.10041782259941101, 0.10571469366550446, 0.11450930684804916, 0.04728047549724579, 0.17937278747558594, -0.0061277421191334724, -0.15381810069084167, -0.16227000951766968, -0.022653890773653984, 0.03238334506750107, 0.5514476299285889, -0.36944779753685, -0.14392969012260437, -0.19980956614017487, 0.22201043367385864, -0.05262427777051926, -0.21014168858528137, -0.029938315972685814, 0.01852385140955448, 0.14856751263141632, -0.028572633862495422, 0.001880791038274765, -0.07136823236942291, 0.188882976770401, -0.12359672784805298, -0.0010380083695054054, 0.10922807455062866, -0.017765479162335396, -0.190485417842865, -0.10875025391578674, -0.07445837557315826, 0.048116810619831085, 0.030389506369829178, 0.08636109530925751, -0.0603170283138752, -0.11005987226963043, -0.029367610812187195, -0.1144014522433281, 0.0920659601688385, 0.010348545387387276, -0.11375173181295395, 0.005265478976070881, -0.051796190440654755, -0.16683214902877808, 0.20395433902740479, -0.1169750764966011, 0.0074296435341238976, 0.09523226320743561, -0.1487814337015152, 0.0762598067522049, -0.1479792594909668, 0.1432514637708664, 0.05851050093770027, -0.07150907069444656, -0.25173425674438477, 0.1448923796415329, -0.005910198204219341, 0.013985875062644482, 0.08970871567726135, -0.06289009749889374, 0.1111234575510025, -0.12616479396820068, 0.11474896967411041, 0.05313725396990776, 0.0024421298876404762, -0.09485143423080444, -0.22574393451213837, 0.06142505630850792, -0.00932447798550129, -0.16938942670822144, -0.1791546493768692, -0.044191814959049225, -0.050154633820056915, 0.02502179890871048, 0.13914087414741516, -0.0011937795206904411, 0.05803655460476875, 0.10178939998149872, -0.07503033429384232, 0.0404718741774559, 0.02012220211327076, -0.12511223554611206, 0.022327208891510963, -0.07622779905796051, 0.11279463022947311, -0.0321345254778862, 0.23569366335868835, -0.13954992592334747, -0.021166836842894554, 0.20245784521102905, -0.05043759569525719, 0.055059973150491714, 0.12267722189426422, 0.11934781819581985, 0.16708442568778992, -0.015116604045033455, -0.02173483371734619, -0.08907081186771393, -0.04070815071463585, 0.15714406967163086, -0.003917361609637737, -0.1266048699617386, -0.3059893846511841, 0.07060256600379944, 0.240065336227417, -0.173012375831604, -0.23133616149425507, -0.043138764798641205, 0.25396960973739624, 0.07111502438783646, 0.037882279604673386, -0.2213580310344696, 0.09205017983913422, -0.1757863163948059, -0.028253499418497086, -0.004612812772393227, 0.01873149536550045, 0.2726207971572876, 0.09997257590293884, -0.01448521763086319, 0.022872813045978546, 0.02976934425532818, -0.023339439183473587, -0.13275256752967834, -0.08827229589223862, 0.23813177645206451, 0.14169633388519287, -0.04780993238091469, -0.31326547265052795, 0.05272012948989868, 0.08428298681974411, 0.031594160944223404, 0.14858150482177734, -0.014369215816259384, -0.017020128667354584, -0.21979466080665588, 0.03789161145687103, -0.1372312754392624, -0.056386422365903854, 0.24656017124652863, -0.11591380834579468, 0.1649155169725418, 0.015010306611657143, -0.05043061822652817, 0.08737269043922424, -0.008869017474353313, -0.07430441677570343, 0.1723596155643463, -0.04330672323703766, -0.08055541664361954, 0.015204645693302155, 0.08832761645317078, 0.03506346046924591, -0.03390130028128624, -0.12654608488082886, 0.1239846721291542, -0.051587801426649094, -0.06521271914243698, 0.05453713983297348, 0.1338837742805481, 0.00202274601906538, 0.003379065077751875, 0.28587591648101807, -0.19857251644134521, 0.20798465609550476, 0.04095032811164856, 0.07292692363262177, 0.16573217511177063, -0.03967902064323425, -0.1900947540998459, 0.34084877371788025, -0.03443946689367294, -0.16489611566066742, -0.1591559797525406, -0.1438024640083313, -0.07773302495479584, -0.1288069188594818, -0.057630881667137146, -0.1299024522304535, 0.06124193221330643, 0.07689917087554932, 0.02242494374513626, 0.10809176415205002, -0.2174544334411621, 0.034543655812740326, 0.046605680137872696, 0.029460206627845764, -0.049619629979133606, -0.1334252804517746, 0.17195682227611542, -0.09637919068336487, 0.02670469507575035, 0.19903922080993652, 0.1051790714263916, 0.03735959529876709, -0.0694323182106018, -0.179975688457489, -0.06376926600933075, -0.04703819006681442, -0.07704900950193405, -0.15010212361812592, 0.08337226510047913, -0.0023256358690559864, 0.003300243057310581, -0.10154922306537628, 0.22670534253120422, -0.0385022908449173, 0.22884416580200195, -0.07115855067968369, -0.08243590593338013, 0.038348063826560974, 0.260236918926239, -0.20777250826358795, 0.08174450695514679 ]
�ن بدنی روش مناسبی برای كاهش وزن اضافه بدن است. آگاهی از وضعیت بدنی فرد را در اجرای برنامه خود یاری می كند . افرادی كه در صدد دستیابی به وزن متعادل هستند ابتدا باید وزن مطلوب خود را بدانند . معمولا وزن مطلوب برای رشته های مختلف ورزشی متفاوت است. به علاوه باید هدف از كاهش وزن مشخص باشد. بی تردید هدف كشتی گیر جوانی كه در صدد كاهش وزن خود است نسبت به فرد مسن غیر ورزشکاری كه فقط به منظور متناسب تر شدن وضعیت بدنی خود برنامه های كنترل وزن را تعقیب می كند، متمایز است. میزان وزنی كه فرد مجاز است در یک دوره زمانی كاهش دهد نیز به عوامل زیادی از جمله سابقه تمرین، سن، جنس بستگی دارد . به نظر كارشناسان اگر ورزشکاری بخواهد هر ۴ كیلوگرم از وزن اضافی بدنش را كم كند باید طی 5 - ۴ هفته این كار را انجام دهد، زیرا افزایش این مقدار وزن به سرعت نبوده است كه به سرعت كم شود. بهتر است كاهش وزن �
[ 0.030739348381757736, 0.19396603107452393, -0.052708566188812256, 0.023704618215560913, 0.041191283613443375, 0.08908378332853317, 0.15771129727363586, 0.03674880042672157, -0.17952467501163483, 0.01981312409043312, 0.03254921734333038, -0.20548292994499207, -0.08858014643192291, -0.021906010806560516, 0.12337133288383484, -0.21774688363075256, 0.20304904878139496, 0.14824308454990387, -0.05726680904626846, -0.00922910962253809, -0.05249272286891937, -0.07070528715848923, 0.1140386313199997, 0.10042062401771545, -0.1252378225326538, -0.12674380838871002, -0.07162131369113922, 0.02702203020453453, -0.09561595320701599, -0.0001952294260263443, 0.14408253133296967, -0.0433623380959034, 0.17366205155849457, -0.17050690948963165, -0.16528663039207458, 0.2625751197338104, -0.03857528418302536, 0.08297465741634369, -0.31913435459136963, 0.039504699409008026, -0.16195756196975708, -0.06579147279262543, 0.04001622274518013, 0.09834688901901245, 0.04787994176149368, 0.211198091506958, 0.03713718429207802, 0.08671455085277557, -0.22809141874313354, 0.12338457256555557, 0.10117581486701965, -0.15921887755393982, -0.029538031667470932, -0.0350457988679409, 0.21139134466648102, 0.2891825735569, 0.15892347693443298, -0.12276472896337509, -0.2515951097011566, 0.10755771398544312, 0.15852513909339905, 0.021503154188394547, 0.17263254523277283, -0.041039612144231796, 0.34871169924736023, 0.03881331905722618, 0.04455900937318802, 0.08835072070360184, -0.015792813152074814, 0.021988067775964737, 0.0784735381603241, -0.0340983122587204, 0.08981024473905563, -0.04178260639309883, 0.06991138309240341, 0.021961305290460587, 0.012825826182961464, -0.12988150119781494, 0.11201348900794983, 0.06815925240516663, 0.03522958233952522, 0.04889718070626259, 0.01015695370733738, -0.057304397225379944, -0.02858702652156353, -0.0680290162563324, -0.1481098234653473, -0.0792817622423172, -0.034288883209228516, 0.031559742987155914, -0.0612829327583313, 0.2584315538406372, -0.006754400208592415, 0.0009236745536327362, -0.030964374542236328, 0.18900194764137268, -0.2709107995033264, -0.1185273826122284, -0.19511768221855164, 0.12807026505470276, -0.06365381926298141, 0.0769713893532753, 0.08734986186027527, 0.2318069040775299, 0.1412457376718521, -0.2278209924697876, -0.18156437575817108, 0.07505219429731369, 0.023731103166937828, 0.1887834072113037, 0.09393816441297531, 0.28621387481689453, 0.0072679161094129086, 0.2639259696006775, -0.06203654408454895, -0.07528869807720184, 0.03852073848247528, 0.05377056449651718, 0.08970742672681808, 0.1548539698123932, 0.003642289200797677, -0.1839928925037384, 0.02574075385928154, -0.11915411055088043, 0.13227465748786926, -0.03709310293197632, -0.26200711727142334, -0.10682438313961029, 0.029942721128463745, -0.29009008407592773, 0.2824276387691498, 0.03439756855368614, -0.05260936915874481, -0.07686308026313782, -0.1592877358198166, -0.16795742511749268, -0.03607367351651192, 0.009195707738399506, 0.14953356981277466, 0.1698366105556488, 0.1434757113456726, 0.28816741704940796, 0.0681317001581192, -0.07103532552719116, -0.09417372941970825, 0.26905930042266846, 0.023771248757839203, -0.06957364082336426, 0.09025920182466507, -0.20441007614135742, 0.09278248995542526, -0.1480991244316101, 0.04615475982427597, -0.022396422922611237, -0.08708900213241577, -0.14697211980819702, -0.14494074881076813, -0.1350202113389969, -0.001955617219209671, -0.01570378802716732, -0.15153008699417114, -0.09249506145715714, -0.1415501832962036, -0.2764004170894623, 0.049369387328624725, -0.03836065158247948, -0.06874356418848038, -0.09768252074718475, 0.26744088530540466, -0.050618208944797516, 0.22725079953670502, -0.08387112617492676, -0.03860761225223541, 0.06159687787294388, 0.15827542543411255, 0.14837980270385742, -0.31700772047042847, -0.05419231206178665, 0.16245098412036896, -0.05698022246360779, 0.21072575449943542, -0.23557637631893158, -0.0777229517698288, -0.25073209404945374, 0.01357495877891779, 0.04783809557557106, -0.06281758099794388, -0.09874723106622696, -0.10111231356859207, 0.16406157612800598, -0.06028187274932861, 0.07257732003927231, -0.021592505276203156, 0.07168899476528168, -0.0065987897105515, -0.0926099568605423, -0.0993267148733139, 0.03426545858383179, -0.041226934641599655, -0.07393569499254227, -0.16468271613121033, 0.19450557231903076, 0.021348927170038223, -0.0215496476739645, -0.09268070757389069, -0.11220066994428635, 0.11713346093893051, -0.1267121136188507, 0.2514682412147522, 0.11741843074560165, -0.012807882390916348, 0.10249242931604385, -0.12320655584335327, 0.03827756643295288, -0.0023754280991852283, -0.11862324178218842, 0.1909244954586029, 0.11782748997211456, -0.19269663095474243, 0.05871092528104782, -0.2404562085866928, -0.09184898436069489, -0.06949526071548462, -0.0837513655424118, -0.28549858927726746, 0.01683276705443859, 0.07292212545871735, 0.11190707236528397, 0.2588447630405426, -0.11631250381469727, -0.014059782028198242, -0.24342674016952515, 0.047795988619327545, 0.15974023938179016, -0.07696180790662766, -0.3327774703502655, -0.1459178924560547, -0.04308926314115524, 0.020763181149959564, 0.0519353449344635, -0.12324018031358719, -0.15168526768684387, -0.05658551678061485, -0.04444433003664017, 0.04248948022723198, 0.13278697431087494, -0.04453297331929207, 0.1442762017250061, -0.1853565275669098, 0.011919813230633736, -0.11521441489458084, 0.03424564749002457, 0.0037695690989494324, -0.24315831065177917, -0.06446915119886398, -0.14424268901348114, 0.1387951523065567, -0.145441934466362, -0.019062411040067673, 0.009850604459643364, -0.18111690878868103, 0.12324993312358856, -0.012474117800593376, 0.2732087969779968, 0.06197195127606392, -0.12580469250679016, -0.062045272439718246, -0.2593268156051636, 0.02257360890507698, -0.1580643355846405, 0.06599285453557968, -0.11172721534967422, 0.02959626168012619, -0.025033827871084213, 0.05492590367794037, -0.13191059231758118, 0.0057643321342766285, 0.064247727394104, -0.0138851972296834, 0.028981655836105347, 0.07914894819259644, -0.040492936968803406, 0.0013525523245334625, -0.06533273309469223, -0.10406365245580673, -0.01936844363808632, 0.17137989401817322, 0.13847830891609192, 0.042617496103048325, 0.08188443630933762, 0.12061827629804611, -0.14566247165203094, -0.05457982420921326, 0.1300508826971054, -0.15596789121627808, 0.024295303970575333, 0.19842667877674103, -0.03145069628953934, -0.03710908442735672, -0.04787743091583252, 0.14203090965747833, 0.07051452994346619, 0.07668359577655792, 0.0146569162607193, 0.03382769599556923, -0.12498205900192261, 0.18915387988090515, 0.04548722878098488, 0.1568220853805542, 0.06409221887588501, -0.26318615674972534, 0.009526513516902924, -0.0860518142580986, 0.2511850595474243, 0.011433090083301067, -0.03560364246368408, -0.2106541395187378, -0.166183739900589, 0.08228479325771332, -0.06144878268241882, 0.16876234114170074, -0.020485207438468933, 0.17879365384578705, 0.10463176667690277, -0.24083934724330902, 0.1893124282360077, 0.21798528730869293, -0.027052098885178566, -0.030794978141784668, 0.014063720591366291, -0.1614975482225418, 0.11604759097099304, 0.2943076491355896, -0.06182359158992767, -0.03728350251913071, 0.03764094412326813, -0.005284368991851807, 0.17729996144771576, -0.1533682495355606, 0.05920764058828354, 0.057343319058418274, 0.04239663854241371, -0.20198547840118408, 0.014049455523490906, 0.02426813170313835, -0.2689216732978821, 0.023675262928009033, -0.01918586529791355, -0.0017303768545389175, -0.04843554645776749, 0.1911165863275528, 0.012842893600463867, 0.11911895126104355, -0.18409310281276703, 0.31251978874206543, -0.12503257393836975, 0.10815282166004181, 0.12816762924194336, 0.017152924090623856, 0.02981160208582878, -0.08770795166492462, -0.07095783203840256, 0.02486364170908928, 0.11702080816030502, 0.04967816546559334, -0.18822215497493744, -0.16925117373466492, -0.01582801342010498, -0.03372802585363388, 0.060998864471912384, 0.07082301378250122, 0.04754579812288284, -0.1285640448331833, 0.11064617335796356, -0.07311122864484787, 0.055311426520347595, 0.03968043625354767, 0.15117862820625305, -0.10593084990978241, 0.04086141288280487, 0.214372918009758, -0.18394000828266144, -0.04002637788653374, 0.004145090468227863 ]
ایجاد روابط مطلوب اجتماعی و مشاركت اجتماعی به صورت داوطلبانه در غیر ساعات كاری، به آنها اشتغال می ورزند این تعریف مشتمل بر سه بخش، اشتغالات، داوطلبانه بودن و هدفدار بودن اوقات فراغت می باشد. امتیاز بزرگ این ابزار در داوطلبانه بودن، نوع و میزان استفاده از آن توسط مردم می باشد، به گونه ای كه هیچ نوع تحمیل عقیده یا فشار برای اشتغال به نوعی خاص از تفریحات برای پر كردن اوقات فراغت افراد منجلی نمی گردد . افراد با تمایل خود، بخشی از زندگی خود را جهت نمایش برخی از خواسته ها و دیدگاههای فرهنگی خود، به برنامه های مربوط به تفریحات سالم اختصاص می دهند. این برنامه ها برای كودكان به صورت های متنوع بازی و برای بزرگسالان به صورت شركت در فعالیت های مختلف ورزشی و هنری انجام می یابد. بعد دیگر تعریف انجمن بین المللی جامعه شناسی از اوقات فراغت هدفدار بودن برنامه های تفریحات سالم برای پر كردن مناسب او
[ 0.007932160049676895, 0.026326945051550865, 0.02696184441447258, 0.025788722559809685, -0.14758118987083435, 0.030401423573493958, 0.09879112243652344, -0.10047383606433868, -0.1412169486284256, 0.22300314903259277, 0.22040560841560364, 0.013570867478847504, 0.040048711001873016, 0.24351784586906433, 0.2877225875854492, 0.16092944145202637, 0.31294944882392883, 0.06124972924590111, -0.008825700730085373, 0.274318128824234, 0.05706552788615227, -0.30803385376930237, -0.006451607681810856, 0.06258129328489304, 0.21866273880004883, -0.12459446489810944, 0.001996675506234169, -0.10376423597335815, 0.10489802062511444, 0.18802288174629211, -0.1298200637102127, -0.024654116481542587, 0.03431229293346405, 0.16556985676288605, -0.16532744467258453, 0.3369576930999756, -0.022830801084637642, -0.025773894041776657, 0.16467152535915375, 0.18927735090255737, -0.0849209576845169, -0.2431923896074295, -0.01197340339422226, -0.15373000502586365, -0.17835211753845215, -0.17668503522872925, -0.0398126021027565, -0.025401940569281578, -0.13730764389038086, -0.2549705505371094, 0.05384060740470886, -0.09070000052452087, 0.09133338183164597, 0.21568140387535095, -0.11734223365783691, 0.06937821209430695, -0.03146481513977051, 0.07036106288433075, -0.0945846438407898, -0.025643453001976013, 0.17688198387622833, -0.0008609797805547714, -0.031064972281455994, 0.1285194456577301, -0.01719765178859234, 0.2105853259563446, -0.21993425488471985, 0.23529578745365143, -0.14872604608535767, -0.09544747322797775, -0.09321877360343933, -0.118524469435215, -0.16701169312000275, 0.08189419656991959, 0.15577462315559387, -0.0022135244216769934, -0.006911150179803371, -0.028764566406607628, 0.03604547679424286, -0.05842806398868561, 0.031972240656614304, 0.2268916666507721, -0.07039106637239456, 0.04356197640299797, -0.206734299659729, 0.020081914961338043, -0.05016416311264038, -0.0628635510802269, 0.18847617506980896, 0.06876781582832336, -0.19410455226898193, 0.328016996383667, 0.01837317831814289, -0.11692685633897781, -0.05230393260717392, -0.23914924263954163, 0.02822653390467167, -0.015964731574058533, 0.003253163769841194, 0.27366477251052856, -0.15500739216804504, 0.3210391104221344, -0.02323157712817192, -0.020874064415693283, 0.061027660965919495, -0.0028729746118187904, -0.14264193177223206, -0.281350314617157, 0.04673187434673309, 0.26281633973121643, -0.177901953458786, -0.03978341817855835, -0.31358593702316284, -0.05368158966302872, -0.03171278163790703, 0.06668633222579956, -0.00003515416756272316, 0.11486487835645676, 0.15299734473228455, 0.16420726478099823, 0.02812119573354721, -0.0008871359750628471, 0.1863529235124588, -0.22641369700431824, 0.0890805721282959, -0.06112886220216751, 0.020673546940088272, 0.14175216853618622, -0.08443866670131683, -0.020256713032722473, -0.03294993191957474, 0.11437422037124634, 0.14181920886039734, -0.06072758138179779, -0.01925026811659336, 0.07805124670267105, 0.07300255447626114, -0.138445183634758, 0.15312457084655762, 0.22149087488651276, 0.36994436383247375, 0.4764211177825928, 0.2792239189147949, 0.10386601090431213, -0.205266535282135, -0.12692561745643616, 0.26978081464767456, -0.09346264600753784, 0.0015502329915761948, -0.03194751963019371, -0.004916521720588207, 0.059554994106292725, 0.030748996883630753, -0.06388165056705475, 0.14305388927459717, -0.23015087842941284, -0.08876156806945801, -0.197390615940094, -0.026699455454945564, 0.04519210010766983, -0.025208432227373123, 0.005901627242565155, 0.13029804825782776, -0.0514274537563324, -0.07222644984722137, -0.12010344117879868, 0.06776494532823563, -0.15144014358520508, -0.013653723523020744, -0.09956029802560806, 0.07270175218582153, 0.039199601858854294, 0.07713200151920319, -0.03864257410168648, 0.24978551268577576, -0.1291559338569641, -0.33153629302978516, 0.25203418731689453, -0.13364334404468536, -0.07494307309389114, 0.28129979968070984, -0.2615872323513031, -0.20278169214725494, 0.08052758127450943, -0.028859315440058708, 0.05274061858654022, -0.01942065730690956, -0.15734145045280457, 0.06617195904254913, -0.17219185829162598, -0.1091485545039177, 0.11336833238601685, 0.19986598193645477, -0.037280477583408356, 0.09843692928552628, 0.017023297026753426, 0.3059503436088562, -0.3057902455329895, 0.03544490039348602, 0.04418899118900299, -0.3533686697483063, -0.0039661480113863945, -0.13819743692874908, 0.14518356323242188, 0.031166967004537582, 0.08731146156787872, 0.04804214462637901, 0.08728470653295517, 0.1422458440065384, -0.02694251947104931, -0.21410971879959106, 0.15812717378139496, 0.0837387964129448, -0.05636882036924362, 0.2099374234676361, -0.04561816155910492, -0.12513619661331177, 0.10696683079004288, -0.09773649275302887, 0.1618400365114212, -0.21766096353530884, 0.2860983610153198, 0.03988491743803024, -0.1623857617378235, -0.05560500919818878, 0.1477361023426056, -0.019992684945464134, -0.03738575056195259, 0.08773952722549438, -0.23474222421646118, -0.22806599736213684, -0.1932784616947174, -0.18351691961288452, 0.391558974981308, -0.38981059193611145, -0.25504982471466064, 0.15608739852905273, 0.090120330452919, -0.18118929862976074, -0.17746447026729584, -0.14442454278469086, 0.11574501544237137, -0.23653537034988403, 0.00930557306855917, -0.0013284320011734962, 0.3771021366119385, 0.011044926010072231, -0.12454589456319809, 0.21719224750995636, 0.06664140522480011, -0.05006192624568939, -0.2778010964393616, -0.07370863109827042, -0.025964608415961266, -0.01077239215373993, 0.01754506677389145, -0.12207726389169693, -0.2613380551338196, 0.11268401145935059, 0.18137112259864807, -0.05576875060796738, 0.06266383826732635, 0.12046028673648834, 0.059253353625535965, 0.22974804043769836, 0.04758094996213913, -0.2146618366241455, 0.06656289100646973, -0.062145281583070755, 0.19871756434440613, -0.2699298858642578, -0.12595230340957642, -0.29016998410224915, -0.05944671481847763, 0.12176978588104248, -0.12740786373615265, -0.11574079096317291, -0.0871773362159729, 0.22467660903930664, -0.10787995159626007, -0.1728811264038086, -0.15246590971946716, -0.07073697447776794, 0.02945486456155777, 0.03677805885672569, 0.0024432698264718056, -0.099146768450737, 0.32178694009780884, 0.16353411972522736, -0.158239483833313, -0.1255561113357544, 0.04864126071333885, 0.02755451202392578, -0.031362809240818024, 0.256097674369812, 0.009119123220443726, 0.1550222635269165, -0.28214141726493835, -0.1418418437242508, 0.12384847551584244, 0.30669716000556946, -0.08092337846755981, -0.10400994122028351, -0.11630748212337494, -0.2392563819885254, -0.2507678270339966, 0.09369422495365143, -0.029650762677192688, -0.2011297345161438, -0.013099903240799904, -0.030843134969472885, 0.2100856602191925, 0.15546898543834686, 0.13155804574489594, 0.05853962153196335, -0.11326052248477936, -0.2636954188346863, 0.2553325891494751, -0.05763857066631317, -0.2505034804344177, 0.10552932322025299, 0.04078807681798935, -0.12334892898797989, -0.05808214098215103, -0.15100742876529694, -0.2550855875015259, -0.05842200294137001, -0.2686290442943573, -0.05940122529864311, 0.287923127412796, -0.0008503217250108719, -0.00665180804207921, 0.19531193375587463, -0.007651519030332565, 0.12661470472812653, -0.26576417684555054, 0.05675842985510826, 0.09273131191730499, -0.18441587686538696, 0.12560787796974182, 0.34990328550338745, 0.04257470369338989, -0.2969355583190918, 0.16174517571926117, -0.07063166797161102, -0.031043551862239838, -0.08310042321681976, -0.1580330729484558, -0.1197805181145668, -0.1762624979019165, 0.038609977811574936, 0.22865760326385498, -0.16487351059913635, -0.014742348343133926, -0.044248007237911224, 0.05588863790035248, -0.027712583541870117, -0.13721570372581482, -0.1904541403055191, -0.034016817808151245, -0.023238439112901688, -0.18652594089508057, 0.20029892027378082, 0.11361651122570038, 0.1156206950545311, 0.05810319259762764, -0.39195871353149414, 0.02187924273312092, 0.17101216316223145, -0.08351967483758926, 0.019160334020853043, -0.11242961138486862, 0.1376153528690338, 0.036063820123672485, 0.11057867854833603, -0.06778652220964432, 0.2733645439147949, 0.3663237690925598, -0.029245398938655853, -0.06297125667333603, 0.05070198327302933, 0.23312819004058838, -0.05403395742177963, -0.009944411925971508 ]
فصل اول اصول، فلسفه و هدفهای تربیت بدنی بخش اول . اصول و فلسفه تربیت بدنی : مقدمه . هدف از انجام فعالیت های ورزشی در سطح دانشگاه رشد و توسعه جنبه های جسمانی، اخلاقی و روانی دانشجویان به موازات تحصیل علوم و فنون دیگر است. دانشجویان از طریق درس تربیت بدنی در جریان فعالیت های ورزشی و بهداشتی قرار می گیرند و با یادگیری مهارت های حركتی پایه انتظار می رود پس از فراغت از تحصیل نیز به سلامت جسمی و روانی خود توجه بیشتری داشته باشند و ورزش را بخشی از برنامه روزانه خود قرار دهند . در تمام جوامع انسانی امروز ورزش به عنوان یک امر انسانی – تربیتی مورد توجه است و در جامعه ما نیز با توجه به بافت جوان جمعینی و تغییر نگرش های مثبت نسبت به ورزش، این مهم رو به توسعه و گسترش است. جامعه شناسان عقیده دارند كه در شرایط زندگی ماشینی و افزایش ساعات فراغت ورزش را می توان به عنوان وسیله
[ 0.22259099781513214, 0.21578353643417358, -0.013211913406848907, 0.032021135091781616, 0.043434180319309235, 0.0953594446182251, 0.021881986409425735, 0.08552812039852142, -0.09791029244661331, 0.25823974609375, 0.09520880877971649, -0.09411986172199249, -0.011642429046332836, 0.10378341376781464, 0.30423420667648315, -0.05243626981973648, -0.002952834125608206, -0.1765473484992981, -0.04857005178928375, 0.014225280843675137, -0.03641027212142944, -0.03396138548851013, 0.001469266600906849, -0.046200186014175415, -0.30201488733291626, -0.23052313923835754, 0.05793808400630951, -0.09526963531970978, 0.10473118722438812, -0.16972307860851288, -0.07788476347923279, -0.08722154796123505, 0.13672921061515808, 0.13949713110923767, -0.27095407247543335, 0.2452605962753296, 0.04623984545469284, 0.12886855006217957, -0.25350457429885864, 0.1059776321053505, 0.014798298478126526, -0.30350881814956665, 0.0946308821439743, 0.09949865192174911, 0.09847553074359894, 0.2886809706687927, 0.036414243280887604, -0.0748332068324089, -0.027893152087926865, -0.15898397564888, 0.023995578289031982, -0.03921046108007431, -0.068509042263031, -0.05977480858564377, 0.10994605720043182, 0.2705945074558258, 0.24853283166885376, 0.056206975132226944, -0.22780841588974, 0.06203008443117142, -0.028080951422452927, -0.016263118013739586, 0.13073204457759857, 0.13784879446029663, 0.16044685244560242, -0.21459561586380005, -0.11768687516450882, 0.3249240517616272, -0.013520866632461548, 0.015111061744391918, 0.058036427944898605, 0.0808514952659607, 0.1312566101551056, -0.07335610687732697, 0.20890450477600098, 0.11013337224721909, 0.004594253376126289, -0.08527776598930359, 0.1720695197582245, -0.07391411066055298, 0.10985982418060303, -0.1955217719078064, -0.051249727606773376, 0.09675489366054535, 0.04321662709116936, 0.1344529390335083, -0.1710990071296692, -0.15893328189849854, -0.14797013998031616, 0.1615249216556549, 0.03809824213385582, 0.000445367768406868, 0.005951210856437683, -0.01236158050596714, 0.1500677764415741, 0.10655079036951065, -0.24959877133369446, -0.20904424786567688, 0.0076782614924013615, 0.18699879944324493, -0.1680121272802353, 0.02258421666920185, 0.11476843059062958, 0.16691800951957703, 0.17158660292625427, -0.13206666707992554, -0.1543428748846054, -0.19496990740299225, 0.08973569422960281, 0.13465958833694458, 0.07349249720573425, 0.021172787994146347, -0.11697002500295639, -0.05214109271764755, -0.04262702167034149, -0.0412261076271534, 0.09578298032283783, 0.024028921499848366, 0.04649690166115761, 0.01573564112186432, 0.11186912655830383, -0.2607012391090393, 0.16059857606887817, -0.14591608941555023, -0.035263221710920334, -0.21164612472057343, -0.08060936629772186, -0.07478253543376923, -0.15861929953098297, -0.1416742503643036, 0.15559357404708862, 0.1249036192893982, -0.1459130048751831, -0.14584584534168243, -0.005111315753310919, -0.17206893861293793, 0.11001467704772949, -0.01825507916510105, 0.029979947954416275, 0.3311779201030731, 0.13680273294448853, 0.29164713621139526, 0.19985751807689667, -0.1134001612663269, -0.21670174598693848, 0.01900932937860489, -0.006829279009252787, -0.0036254259757697582, 0.2962815761566162, 0.1288437843322754, 0.013533202931284904, -0.06325700879096985, 0.12064504623413086, 0.09160929918289185, 0.01513635367155075, 0.05702885240316391, -0.11435772478580475, -0.1299627423286438, 0.1398843228816986, -0.12092889100313187, -0.28305983543395996, 0.061860889196395874, 0.20584341883659363, -0.056071504950523376, 0.12069575488567352, -0.07345573604106903, 0.07678768038749695, -0.32755815982818604, -0.018108636140823364, -0.11349353194236755, 0.11743392795324326, -0.06943292915821075, 0.04151851683855057, 0.15578974783420563, 0.11994320154190063, 0.04432539641857147, -0.24264711141586304, -0.23764094710350037, -0.01142746489495039, -0.028990060091018677, 0.5656120777130127, -0.3226008415222168, 0.021077631041407585, -0.2565293312072754, 0.15265752375125885, -0.04157073795795441, -0.2880624532699585, -0.08989536762237549, 0.030493441969156265, 0.19850637018680573, -0.023422040045261383, 0.10090016573667526, -0.11685732007026672, -0.07237640768289566, -0.12108242511749268, -0.018393265083432198, 0.20515809953212738, -0.24460093677043915, -0.16186562180519104, 0.11908258497714996, -0.25223061442375183, 0.03742867708206177, 0.1443907767534256, 0.10134365409612656, -0.11071041226387024, -0.30199217796325684, 0.06168072670698166, 0.11248365789651871, 0.13076061010360718, 0.015934254974126816, -0.0433359369635582, 0.18344473838806152, -0.04102463275194168, -0.0767783671617508, 0.1482124626636505, 0.05203922092914581, 0.04715338349342346, -0.05755792558193207, -0.2883472442626953, 0.029403330758213997, -0.0035143126733601093, 0.21128426492214203, 0.13040196895599365, -0.06689117848873138, -0.1349799633026123, 0.10644271969795227, -0.15680675208568573, 0.13871470093727112, 0.30242276191711426, -0.007798022590577602, 0.08711070567369461, -0.008484548889100552, -0.01655355468392372, 0.16379189491271973, -0.050587739795446396, -0.18864187598228455, -0.15230083465576172, 0.2042810320854187, -0.060245998203754425, -0.12450426071882248, -0.09677949547767639, -0.09455166757106781, -0.11725541949272156, -0.012219329364597797, -0.07589945197105408, 0.14287567138671875, -0.1575767546892166, 0.06334955990314484, 0.07610772550106049, -0.023431049659848213, 0.043932653963565826, -0.024349616840481758, -0.050337161868810654, -0.07852465659379959, 0.08151936531066895, 0.19273608922958374, 0.09167483448982239, -0.12018486857414246, -0.16165266931056976, 0.2266857922077179, 0.013343805447220802, -0.10540667921304703, 0.1250452995300293, 0.20481033623218536, 0.08634059131145477, -0.1374107301235199, -0.04503630846738815, -0.11167024075984955, -0.10072241723537445, 0.16273680329322815, 0.07255036383867264, 0.15689724683761597, -0.22154437005519867, 0.002415606752038002, 0.12243586778640747, -0.10330621153116226, -0.04567180573940277, -0.23074933886528015, 0.3154677152633667, -0.005045005120337009, -0.0611889585852623, -0.19376161694526672, -0.044692348688840866, -0.18270835280418396, 0.0681370347738266, 0.09572219848632812, 0.01350286602973938, 0.17403122782707214, -0.03299432247877121, 0.016265884041786194, -0.05704410746693611, 0.3164607882499695, -0.24973389506340027, -0.09650081396102905, -0.046009473502635956, 0.28620851039886475, 0.02414344996213913, -0.0199565626680851, -0.19428308308124542, 0.04519759118556976, 0.03353048861026764, -0.03219364956021309, -0.06018873304128647, 0.06386534869670868, -0.06147966906428337, -0.2939426600933075, 0.08932448923587799, 0.07326851785182953, -0.2404608577489853, 0.19151130318641663, -0.25948455929756165, -0.07930649071931839, 0.1113482415676117, -0.06516171991825104, -0.048221737146377563, -0.10684865713119507, -0.04930581897497177, -0.0006699003279209137, -0.1550871729850769, -0.06088262051343918, -0.02465815842151642, 0.07768912613391876, 0.24409236013889313, 0.01151368860155344, -0.1957044005393982, 0.29212844371795654, 0.08115894347429276, -0.1898413896560669, -0.07248483598232269, 0.04005737975239754, -0.31517910957336426, 0.07912132143974304, 0.1646919548511505, 0.009310669265687466, 0.14004066586494446, 0.06370866298675537, 0.03092745877802372, 0.19711877405643463, 0.07307430356740952, -0.019061848521232605, 0.3800535798072815, -0.05131383240222931, -0.23123881220817566, -0.004395436495542526, -0.11330051720142365, -0.15869203209877014, -0.13200703263282776, -0.21631518006324768, 0.011627644300460815, 0.10151298344135284, -0.08205761015415192, 0.0009421445429325104, 0.03706061840057373, -0.23449721932411194, 0.11648287624120712, -0.10378775000572205, 0.005723642185330391, -0.12859264016151428, -0.06739536672830582, 0.1140025183558464, -0.21402661502361298, 0.10391395539045334, 0.32924771308898926, -0.0017606262117624283, -0.07339468598365784, -0.08856749534606934, -0.21107549965381622, -0.021178383380174637, -0.15393078327178955, -0.07747474312782288, -0.0628851056098938, 0.09455469995737076, 0.0809369832277298, -0.24816948175430298, 0.13888812065124512, 0.3298983573913574, 0.028473399579524994, 0.08395431935787201, -0.2123297154903412, -0.05195976048707962, 0.009891670197248459, 0.06744101643562317, -0.07433269917964935, 0.12115401774644852 ]
�ذیری را توسعه دهیم، چرا كه نمی توانیم ساختمان مفصل را تغییر دهیم، بافت های نرم، در مفاصل نقش عمده ای ایفا می كنند و در حركت مفاصل تأثیر زیادی دارند . بافت های نرم شامل؛ عضلات، تاندونها و لیگامنت هاست. هدف از طرح مباحث ساختار مفصل معرفی نقش آن در انعطاف مفاصل جهت به كار گیری در طرح تمرینات مناسب برای افزایش سطح انعطاف بدن می باشد . عوامل اثر گذار بر روی انعطاف پذیری به منظور بررسی تأثیر تمرین روی دامنه حركتی ابتدا باید عوامل اثرگذار روی انعطاف پذیری مورد توجه قرار گیرد، بعضی از این عوامل را نمی توان از طریق تمرین تغییر داد مانند ساختار و مکانیزم مفصل و با سن و جنس از آن جمله اند. در نتیجه از طریق توجه به دیگر عوامل مؤثر بر روی انعطاف پذیری كه با تمرین بهبود می یابند می توان میزان انعطاف پذیری را تغییر داد . این عوامل عبارت اند از :
[ -0.13962775468826294, 0.03176093101501465, 0.04673709347844124, -0.13057902455329895, -0.030627332627773285, 0.041040919721126556, -0.11937642097473145, 0.25022920966148376, -0.07309722900390625, 0.07775996625423431, 0.053741417825222015, 0.3076784312725067, 0.13991913199424744, 0.3248474597930908, 0.11912058293819427, -0.11078955233097076, -0.1016632467508316, 0.08358093351125717, -0.24233561754226685, 0.33221635222435, -0.1733030527830124, -0.07374711334705353, 0.41312217712402344, -0.13922101259231567, -0.191245898604393, -0.04693680629134178, 0.05141656845808029, 0.09805260598659515, 0.09581932425498962, -0.22574272751808167, -0.1543056219816208, 0.05674471706151962, -0.08997169137001038, -0.13435928523540497, -0.06384336948394775, 0.3588242828845978, -0.303509384393692, 0.08970147371292114, -0.15076108276844025, 0.09320110082626343, -0.1695757508277893, -0.17154531180858612, -0.0125870481133461, 0.1386978030204773, 0.23649495840072632, 0.2367015779018402, 0.26463449001312256, 0.0568661093711853, -0.24414098262786865, 0.07090416550636292, 0.08713598549365997, -0.03709263727068901, 0.04156569391489029, -0.16527800261974335, 0.14620494842529297, 0.3713720142841339, 0.06665276736021042, 0.041273586452007294, -0.1574348509311676, 0.051671840250492096, 0.14214593172073364, 0.0442793071269989, 0.11789126694202423, 0.02604559250175953, 0.06552331894636154, -0.2015542984008789, 0.01975530944764614, 0.0937669575214386, -0.09477807581424713, 0.25678935647010803, 0.029543615877628326, 0.07235436141490936, -0.0029048938304185867, -0.08519963920116425, 0.34545883536338806, -0.10178370028734207, -0.056700199842453, 0.007550714537501335, 0.21225720643997192, 0.05245653912425041, 0.005415764171630144, -0.09234093129634857, 0.09626631438732147, -0.0352155938744545, -0.1505754292011261, 0.0424991175532341, -0.16581162810325623, 0.08519961684942245, -0.28529101610183716, 0.0459342896938324, 0.16776789724826813, 0.11059321463108063, -0.01610821858048439, 0.050629399716854095, -0.13310548663139343, 0.22330501675605774, -0.07698749005794525, 0.03217995539307594, -0.20065361261367798, 0.05332757532596588, -0.2026684731245041, 0.06658270210027695, 0.037695303559303284, 0.3994637727737427, -0.011034647934138775, -0.18036729097366333, 0.03942359983921051, -0.17631976306438446, -0.15128010511398315, 0.25304025411605835, 0.23493406176567078, 0.1455407589673996, -0.14453303813934326, 0.1780107617378235, -0.31409913301467896, -0.16005557775497437, -0.19749167561531067, -0.11634784936904907, -0.04074600711464882, -0.037796445190906525, -0.097405806183815, -0.12230603396892548, -0.04809892177581787, 0.006555535364896059, 0.09019026905298233, -0.06708426028490067, -0.2558595836162567, 0.09272190928459167, 0.11055260896682739, 0.01548888348042965, 0.052067387849092484, 0.07468584924936295, -0.23852047324180603, -0.36852532625198364, -0.04373886436223984, -0.023992348462343216, 0.11918128281831741, -0.055106617510318756, -0.0018341008108109236, 0.21042025089263916, 0.1824522316455841, 0.048434652388095856, 0.3269137740135193, 0.01607492007315159, -0.04984916001558304, 0.1645655333995819, -0.14699363708496094, -0.11433310806751251, 0.1563991904258728, 0.15749125182628632, 0.06589361280202866, -0.1435731053352356, 0.0973675400018692, 0.12552744150161743, -0.06639370322227478, -0.12842398881912231, -0.18328723311424255, -0.19181469082832336, -0.16471073031425476, -0.1350860297679901, -0.19428807497024536, 0.17566761374473572, 0.17688743770122528, -0.09939268231391907, -0.053050391376018524, -0.13580599427223206, 0.0019133079331368208, -0.11318764090538025, 0.17048989236354828, -0.06022966653108597, 0.12586770951747894, 0.076933354139328, 0.31620702147483826, 0.11116266250610352, 0.3314523696899414, 0.14584136009216309, -0.30766475200653076, -0.15269240736961365, 0.09960861504077911, 0.33326414227485657, 0.43349650502204895, -0.11153055727481842, 0.005952783860266209, -0.05526256188750267, 0.10807862877845764, -0.21275874972343445, -0.2655089497566223, 0.14245161414146423, -0.21259433031082153, 0.008853521198034286, 0.01277116872370243, -0.027296822518110275, 0.13841165602207184, 0.07628518342971802, -0.3044658601284027, -0.15861876308918, 0.17966796457767487, -0.03735652565956116, -0.3417019248008728, -0.033737197518348694, -0.2629665732383728, 0.18990954756736755, 0.014940563589334488, 0.021586060523986816, 0.07928566634654999, -0.009725034236907959, 0.07614956796169281, -0.18308287858963013, -0.06504743546247482, 0.21197983622550964, -0.06495065987110138, 0.07634462416172028, -0.0999155044555664, -0.11158400774002075, 0.16918620467185974, -0.14216557145118713, 0.0645475909113884, 0.10063128918409348, -0.11573724448680878, -0.09287509322166443, -0.23406678438186646, -0.007007809821516275, 0.11953022330999374, -0.1572161614894867, -0.17876386642456055, 0.1020301878452301, -0.10873584449291229, 0.10663104802370071, 0.2196720391511917, 0.09734845161437988, -0.04379300773143768, -0.13551609218120575, -0.11820372194051743, 0.20051512122154236, -0.0986933559179306, -0.1658630669116974, -0.3928399384021759, -0.07388980686664581, 0.06658636778593063, -0.010445225983858109, -0.24148228764533997, -0.08169591426849365, -0.11876280605792999, 0.03560571372509003, 0.20934733748435974, 0.15726962685585022, 0.1483396291732788, 0.023786427453160286, 0.18454349040985107, 0.07845953106880188, -0.2495141327381134, -0.20174622535705566, -0.016261104494333267, 0.28222623467445374, -0.05550997331738472, -0.1811104565858841, -0.08640085160732269, 0.17225347459316254, -0.0005598878487944603, 0.13631553947925568, -0.17349442839622498, 0.11843368411064148, 0.13239388167858124, -0.025101851671934128, 0.15564392507076263, -0.15425938367843628, 0.07567337900400162, -0.04153919219970703, -0.06875932961702347, -0.08891180157661438, -0.11449245363473892, -0.12217813730239868, -0.05590151995420456, -0.11086288839578629, 0.0935874953866005, 0.025004904717206955, 0.03600071743130684, -0.3842231035232544, 0.12422773241996765, -0.014124909415841103, 0.10090669989585876, -0.33932051062583923, 0.19809770584106445, 0.019472207874059677, 0.09831882268190384, 0.18766926229000092, -0.08323749899864197, -0.0027172015979886055, 0.20742791891098022, 0.03431737422943115, 0.02507725916802883, 0.022174805402755737, -0.25336432456970215, 0.05060293525457382, -0.119959756731987, 0.19931291043758392, 0.18956559896469116, 0.04514163359999657, -0.07089126855134964, 0.02683151885867119, 0.23183226585388184, -0.10384748131036758, -0.057915009558200836, -0.15758129954338074, 0.12373204529285431, -0.04006778076291084, 0.1757657527923584, 0.02262335643172264, -0.29978007078170776, 0.12449021637439728, -0.18437330424785614, 0.17532199621200562, -0.11973564326763153, 0.04304517060518265, 0.0673467293381691, 0.05795535445213318, -0.10853048413991928, 0.20998002588748932, -0.01195038016885519, -0.12136849761009216, 0.08164839446544647, 0.14957405626773834, -0.16615059971809387, -0.1363438069820404, -0.37378397583961487, -0.030624568462371826, -0.015091987326741219, 0.002902138279750943, -0.050235316157341, 0.061438508331775665, -0.0505051389336586, 0.052158668637275696, 0.17215602099895477, 0.11858057975769043, 0.101229228079319, 0.1525115966796875, 0.007854940369725227, 0.1007205992937088, -0.28134337067604065, -0.19472694396972656, 0.2071339190006256, 0.0403149276971817, -0.1746181845664978, -0.03217271715402603, -0.06420774757862091, -0.18955270946025848, -0.11475730687379837, -0.07827088236808777, 0.08687087148427963, -0.0217599980533123, 0.09390588104724884, 0.04349201172590256, -0.09324890375137329, 0.00025962386280298233, 0.03165000304579735, -0.16489887237548828, -0.03915666043758392, -0.24703142046928406, -0.17614805698394775, 0.08236062526702881, -0.15645748376846313, 0.12958166003227234, 0.10810145735740662, 0.2226731777191162, 0.09756173193454742, -0.0018136696889996529, -0.08959576487541199, -0.08125166594982147, -0.13516391813755035, -0.042715512216091156, 0.02940591797232628, -0.010126941837370396, -0.05172167345881462, -0.004325336776673794, -0.14471779763698578, 0.17480038106441498, -0.02289046347141266, 0.08831682056188583, 0.02014586515724659, 0.012547910213470459, -0.06516832113265991, 0.23506149649620056, 0.20669986307621002, 0.2250213325023651 ]
پرچربی بیشتر میوه و سبزیجات میل كنید. چربی به هر شکلی كه مصرف شود باعث انباشته شدن كالری در بدن می شود . بهتر است غذاهایی نظیر كره، بادام زمینی، سالادهای چرب همراه با سس مایونز، انواع خورشت ها و غذاهای سرخ كردنی را كمتر مصرف كنید . تمرین ورزشی بیشتری انجام دهید . تمرین بدنی كالری بیشتری می سوزاند و روشی مناسب برای مصرف انرژی ذخیره در بدن است. فعالیت هایی نظیر پیاده رفتن به محل كار، استفاده از پله به جای آسانسور و انتخاب شغلی پرتحرک می تواند راههای مؤثری برای مصرف انرژی اضافی در بدن باشد تشنگی خود را با آب برطرف كنید عرق ریختن هنگام تمرین ورزشی موجب دفع مایعات و املاح بدن می شود. برای برقراری و حفظ موازنه مایعات درونی بدن بهترین راه نوشیدن آب است
[ 0.15008589625358582, -0.029908962547779083, 0.11082078516483307, 0.2979557514190674, 0.2244638353586197, 0.11192061007022858, 0.13278955221176147, -0.024427397176623344, -0.10091762989759445, -0.05496886000037193, 0.00451317336410284, -0.06692969799041748, -0.1622801125049591, -0.16952499747276306, 0.4827495515346527, -0.24403849244117737, 0.4028746783733368, -0.05590587854385376, -0.14977127313613892, -0.12899456918239594, -0.08274422585964203, -0.05900456756353378, 0.10909271240234375, 0.011823426932096481, -0.31289148330688477, -0.06977540999650955, -0.131079763174057, 0.0029064221307635307, -0.14674168825149536, -0.0467013418674469, 0.18586117029190063, -0.030925432220101357, 0.12970370054244995, -0.0654645785689354, 0.03469549119472504, 0.11189564317464828, 0.06416934728622437, 0.09641583263874054, -0.07978478074073792, 0.030792955309152603, -0.020965207368135452, -0.16938573122024536, 0.09428175538778305, -0.00830499455332756, 0.10306975990533829, 0.1917772889137268, 0.024780238047242165, -0.15439608693122864, 0.023951441049575806, 0.08677569031715393, -0.008974187076091766, -0.10101405531167984, 0.03764098137617111, -0.09657925367355347, 0.17042332887649536, 0.16224631667137146, -0.07961110770702362, -0.06685055792331696, -0.25223469734191895, 0.10009020566940308, 0.07508964836597443, 0.23404690623283386, 0.24294567108154297, 0.01922559179365635, 0.1185130774974823, -0.2688594460487366, -0.07949458807706833, 0.2781432867050171, 0.02092936635017395, 0.11719104647636414, 0.007860423997044563, 0.07968582212924957, -0.0029174266383051872, -0.22367188334465027, 0.13187159597873688, -0.017996851354837418, -0.06036607176065445, -0.1710943877696991, 0.18613910675048828, 0.028204303234815598, -0.03644111379981041, -0.015032913535833359, -0.1543557345867157, -0.06862687319517136, -0.11582868546247482, 0.03698286414146423, -0.10259964317083359, -0.07172825932502747, -0.03954359143972397, 0.1822463870048523, 0.07041044533252716, 0.23756004869937897, 0.10904660075902939, 0.04982873424887657, -0.04636529088020325, 0.1571352183818817, -0.41014641523361206, -0.17735731601715088, -0.04650154337286949, -0.09978988766670227, -0.21165728569030762, -0.024150950834155083, 0.07132433354854584, -0.1049015074968338, 0.20691312849521637, -0.4377472996711731, -0.08812204748392105, 0.07501786947250366, 0.10518846660852432, 0.20812015235424042, 0.22056546807289124, 0.30039212107658386, -0.03625612333416939, 0.11022798717021942, -0.2468436062335968, -0.05782221630215645, 0.09337332844734192, -0.10824783146381378, 0.029404103755950928, 0.09325309842824936, -0.05656946450471878, -0.2836650609970093, 0.05561577156186104, -0.14301469922065735, 0.05530927702784538, -0.19460377097129822, -0.10522178560495377, 0.0676840990781784, 0.003625796642154455, -0.08199790120124817, 0.35555779933929443, -0.008045398630201817, 0.10037153959274292, -0.14459754526615143, -0.11777104437351227, -0.3170206546783447, 0.14872801303863525, -0.017250854521989822, 0.2241096794605255, 0.2837338447570801, 0.05338933318853378, 0.33743417263031006, 0.07011700421571732, -0.2128840684890747, -0.042841918766498566, 0.2192750722169876, -0.020808471366763115, -0.3060940206050873, 0.1318066418170929, -0.18216434121131897, -0.06386736035346985, 0.009309908375144005, 0.14555206894874573, 0.06044060364365578, 0.047095008194446564, -0.16008636355400085, -0.03743254765868187, -0.1340344399213791, 0.11106441915035248, -0.06299586594104767, -0.22284621000289917, -0.012438205070793629, -0.15177854895591736, -0.0739009901881218, -0.15592411160469055, 0.004176769405603409, -0.11281449347734451, -0.039857469499111176, -0.04871559888124466, 0.0001971367746591568, 0.32091549038887024, 0.05830354243516922, -0.08453516662120819, 0.13492943346500397, 0.09992614388465881, 0.25322380661964417, -0.32092586159706116, -0.06230485439300537, 0.08387008309364319, 0.0367114283144474, 0.4750991761684418, -0.1832582950592041, 0.02626444771885872, -0.31439128518104553, 0.05708590894937515, -0.10817864537239075, -0.05556153506040573, -0.09299744665622711, -0.009660154581069946, 0.2595537304878235, 0.040857892483472824, -0.038457296788692474, -0.14672580361366272, 0.00001798383891582489, -0.23042163252830505, -0.029146574437618256, -0.014758260920643806, 0.1605636477470398, 0.07378970086574554, -0.051686376333236694, -0.013379695825278759, -0.15260276198387146, 0.19884169101715088, -0.014650166034698486, 0.04503130167722702, -0.1943162977695465, -0.12286306172609329, -0.10545245558023453, 0.3697214126586914, -0.030255034565925598, -0.024431312456727028, 0.10250797867774963, 0.02562224492430687, 0.17628337442874908, -0.17286893725395203, -0.012993009760975838, 0.34141805768013, 0.16569527983665466, -0.1511533260345459, -0.05458443611860275, -0.013768475502729416, -0.0788649469614029, -0.17926034331321716, -0.13303056359291077, -0.17785724997520447, 0.045580387115478516, 0.22596204280853271, 0.1924663484096527, 0.2897639274597168, -0.15556463599205017, 0.11226002871990204, -0.10013986378908157, -0.006769215222448111, 0.06289587169885635, -0.19739067554473877, -0.10544529557228088, -0.15026575326919556, -0.014486849308013916, 0.048221196979284286, 0.2520548105239868, -0.08046809583902359, 0.04196035861968994, 0.012831982225179672, 0.0036701620556414127, -0.2115110456943512, 0.14977626502513885, 0.10629118978977203, 0.42108607292175293, -0.16786915063858032, 0.09661545604467392, -0.19697584211826324, 0.051831185817718506, -0.06973434239625931, -0.17644073069095612, 0.020708106458187103, 0.05890365317463875, 0.07560019195079803, -0.21542856097221375, -0.07915176451206207, -0.0266879890114069, -0.2722960114479065, -0.031149975955486298, 0.04771694168448448, 0.11112523078918457, 0.050516098737716675, -0.315790057182312, 0.0624694749712944, -0.009616696275770664, 0.06117642670869827, 0.00005971314385533333, -0.054827746003866196, -0.15860913693904877, -0.09616690874099731, -0.07613614201545715, 0.32788553833961487, -0.22148799896240234, -0.20569416880607605, 0.043539613485336304, 0.03171715512871742, 0.130161315202713, 0.051855288445949554, -0.19423554837703705, -0.18159888684749603, -0.14193233847618103, -0.03407673537731171, -0.09803059697151184, 0.17811179161071777, 0.23015815019607544, 0.21306212246418, -0.015215195715427399, 0.1522783637046814, -0.06705689430236816, 0.1123695820569992, -0.09215293824672699, 0.05320858955383301, 0.1383352279663086, 0.23832827806472778, 0.14952808618545532, -0.05182898789644241, 0.1340438574552536, 0.18247386813163757, -0.05755849927663803, 0.004966439679265022, -0.010536257177591324, -0.19335615634918213, -0.04830498248338699, 0.1424185335636139, -0.09809558838605881, 0.029967937618494034, 0.03697612136602402, -0.4213990867137909, -0.11355312168598175, -0.1749497354030609, 0.13004940748214722, -0.05525678023695946, -0.08757679164409637, -0.12687844038009644, 0.17278830707073212, 0.1020718514919281, -0.16678373515605927, 0.22421316802501678, 0.04141905903816223, 0.044258199632167816, 0.0643315240740776, -0.4332752823829651, 0.10851776599884033, 0.31534701585769653, 0.046166129410266876, 0.16744489967823029, -0.05167701467871666, -0.3254567086696625, 0.11195516586303711, 0.24139034748077393, 0.06734707951545715, 0.10053551197052002, 0.04142110422253609, -0.0300570297986269, 0.05531942844390869, -0.02096317708492279, -0.07663989067077637, -0.03390469029545784, -0.008001196198165417, -0.08561859279870987, 0.11391285061836243, 0.13345670700073242, -0.16305795311927795, 0.1108035296201706, -0.14608466625213623, 0.0874263346195221, -0.07574465870857239, 0.0618232786655426, -0.11549210548400879, -0.02279277890920639, -0.11652158200740814, 0.2323831021785736, -0.12909598648548126, -0.11907535791397095, -0.03578381985425949, -0.03196347504854202, 0.04279439523816109, -0.12631064653396606, 0.025839537382125854, 0.01729915477335453, 0.055852312594652176, -0.24051053822040558, -0.49038034677505493, -0.267661452293396, 0.11057926714420319, -0.0932396724820137, 0.16635064780712128, 0.18979589641094208, -0.009440833702683449, -0.03420258313417435, 0.02291013114154339, -0.002248126082122326, -0.04648667573928833, 0.019188618287444115, 0.17999395728111267, 0.04465094953775406, -0.07388466596603394, 0.28490567207336426, -0.1276109516620636, 0.16924124956130981, 0.10777249932289124 ]
رعت عمومی بدن )مانند دو ۰۰۱ متر( و با سرعت حركت یکی از اعضای بدن و با سرعت عکس العمل بدن اندازه گیری می شود . سرعت اعضای بدن را به چند طریق اندازه گیری می كنند. رایج ترین و دقیق ترین آنها استفاده از زمان سنج با روش دیگری به نام سینماتوگرافی است.
[ -0.13869395852088928, 0.01078698318451643, 0.03040248341858387, -0.13249477744102478, 0.1082015335559845, -0.1703808605670929, 0.11073101311922073, 0.0003954707644879818, 0.15823350846767426, 0.18193496763706207, 0.1722031682729721, -0.23821866512298584, 0.03813483566045761, 0.12585991621017456, -0.25023171305656433, -0.3946424424648285, 0.3360918164253235, 0.0033380493987351656, 0.10262712091207504, 0.2752944231033325, 0.301148384809494, -0.0481986477971077, 0.11201681196689606, 0.06805452704429626, -0.06241399794816971, -0.029931411147117615, -0.21036744117736816, -0.07115868479013443, -0.09498241543769836, -0.09950719028711319, -0.04830378293991089, -0.1434924155473709, 0.058894142508506775, -0.12352228909730911, -0.19378192722797394, 0.06980705261230469, 0.06630448251962662, -0.03968365490436554, -0.08597755432128906, 0.047490574419498444, -0.11570937186479568, -0.13072983920574188, 0.05673014745116234, 0.03872409090399742, 0.20070002973079681, 0.28476575016975403, -0.1738201379776001, 0.06743822246789932, -0.0768965408205986, 0.046354617923498154, -0.14230357110500336, -0.3796687424182892, 0.011963673867285252, 0.12576742470264435, 0.10282258689403534, 0.18401820957660675, 0.003639207687228918, -0.10564593225717545, -0.10730741918087006, 0.00043110226397402585, 0.017275042831897736, 0.024972092360258102, -0.04259517788887024, 0.004083653446286917, 0.11896736174821854, 0.08166322112083435, -0.10593445599079132, -0.08183267712593079, 0.12592080235481262, 0.01972990296781063, -0.256782203912735, -0.10816309601068497, 0.09408469498157501, 0.03941986709833145, -0.017420699819922447, -0.21617385745048523, -0.24216222763061523, 0.1398075819015503, -0.10220691561698914, -0.25198042392730713, 0.16846078634262085, -0.17794732749462128, -0.12140022218227386, -0.1654074639081955, 0.10549306124448776, 0.21749727427959442, 0.06200362741947174, 0.2250523716211319, -0.008120077662169933, 0.048587750643491745, 0.14397691190242767, 0.0911891907453537, -0.15667320787906647, -0.1263587772846222, -0.03486410528421402, 0.018132338300347328, -0.1305834949016571, -0.0054047610610723495, 0.16500955820083618, 0.01547836884856224, -0.15862208604812622, -0.07327934354543686, -0.2663215398788452, 0.11198801547288895, 0.08992363512516022, 0.05588778108358383, -0.09492253512144089, -0.04093017429113388, -0.04218662530183792, 0.35341939330101013, -0.058023881167173386, 0.31377077102661133, -0.016554327681660652, 0.147438183426857, 0.40051835775375366, 0.017967218533158302, -0.13721565902233124, 0.08338042348623276, 0.37474578619003296, 0.13638286292552948, 0.1051272377371788, -0.3184832036495209, -0.03692923113703728, -0.38133323192596436, 0.23289179801940918, -0.1589319258928299, 0.1215507835149765, 0.04688199982047081, 0.04685451090335846, -0.10198377817869186, 0.2763555943965912, -0.04053165018558502, -0.2584386169910431, -0.06859567761421204, -0.218579962849617, -0.0936141088604927, 0.31483060121536255, 0.33926838636398315, -0.0079802256077528, 0.2021048665046692, 0.10066543519496918, 0.25493818521499634, 0.2235300987958908, 0.07338226586580276, 0.06792595237493515, 0.3694615662097931, -0.15309877693653107, -0.09330213069915771, 0.09990113228559494, 0.044209036976099014, 0.15902955830097198, 0.043495871126651764, 0.3458666205406189, 0.03196476772427559, -0.169010192155838, 0.0047451285645365715, -0.07460693269968033, -0.27233198285102844, -0.16156966984272003, -0.015100507065653801, -0.15129072964191437, -0.045763954520225525, 0.08652487397193909, -0.007884234189987183, -0.1293112188577652, -0.05921624228358269, 0.20605918765068054, 0.01215681154280901, -0.06487216055393219, 0.08849282562732697, 0.1688312143087387, -0.20826497673988342, -0.35939162969589233, -0.15539006888866425, -0.13683031499385834, 0.19022874534130096, -0.3123842775821686, 0.09949828684329987, 0.11141781508922577, -0.03731294348835945, 0.2001483142375946, -0.11327281594276428, 0.022762443870306015, 0.15447339415550232, 0.1304548680782318, -0.08402611315250397, -0.07897736132144928, -0.018883761018514633, 0.09391862154006958, 0.1701895296573639, 0.21186566352844238, -0.1585768312215805, 0.18995463848114014, 0.11689003556966782, -0.29762333631515503, 0.08669447153806686, 0.112508624792099, 0.1161271408200264, -0.1174333393573761, -0.24933397769927979, 0.08655646443367004, 0.026204926893115044, -0.06798726320266724, 0.08288789540529251, 0.2107912302017212, 0.04641721397638321, -0.11506856232881546, 0.04659708961844444, 0.03058142215013504, 0.4231176972389221, -0.13282379508018494, -0.21554766595363617, 0.19148322939872742, 0.1598432958126068, -0.010724898427724838, -0.1257181614637375, -0.36897721886634827, 0.12654192745685577, -0.08510102331638336, 0.11266675591468811, -0.1120043396949768, -0.11384572088718414, -0.1554563343524933, -0.16937017440795898, -0.11956782639026642, 0.07333438843488693, -0.009852495975792408, 0.06943724304437637, 0.004631063435226679, -0.11834273487329483, 0.08099579811096191, 0.23048123717308044, -0.002350668888539076, 0.08303871005773544, -0.043988753110170364, -0.31147390604019165, -0.34550514817237854, -0.028955169022083282, 0.06514643877744675, 0.01050697360187769, 0.08915477991104126, -0.2628106474876404, 0.030029697343707085, 0.04248903691768646, 0.2068316489458084, -0.0009341576951555908, 0.16817383468151093, -0.03224717453122139, -0.07450517266988754, -0.14317549765110016, -0.03404861316084862, -0.19965776801109314, -0.13872194290161133, -0.3981620669364929, -0.16386213898658752, -0.31149154901504517, 0.319377064704895, 0.031595923006534576, -0.15980587899684906, 0.07350055128335953, 0.17961148917675018, 0.19065500795841217, 0.2175268679857254, -0.037064917385578156, -0.07888081669807434, 0.3239562511444092, -0.0676865428686142, -0.07979364693164825, 0.033092427998781204, -0.04281461238861084, -0.1108558177947998, -0.13527405261993408, -0.4704766273498535, 0.05350486934185028, 0.01757611334323883, -0.1980016678571701, -0.1140412762761116, 0.019520020112395287, 0.08649051189422607, -0.04896390065550804, -0.17690232396125793, -0.030166763812303543, 0.12531112134456635, 0.028055256232619286, 0.0888686403632164, -0.045721422880887985, -0.1543169468641281, 0.2837851643562317, 0.03698252514004707, 0.1058698296546936, 0.17555342614650726, 0.1827515810728073, -0.06462362408638, 0.08592406660318375, -0.015216710045933723, 0.27500125765800476, 0.23395267128944397, 0.13336075842380524, -0.2580665946006775, -0.01123176608234644, -0.0942833423614502, 0.05640154331922531, -0.055974848568439484, 0.012323194183409214, -0.0568629615008831, -0.19692152738571167, 0.15609169006347656, 0.2080017775297165, -0.1346772164106369, 0.2914348542690277, 0.014466104097664356, -0.17123430967330933, 0.07769519835710526, -0.029683703556656837, 0.17763878405094147, 0.0059756021946668625, 0.011058486066758633, -0.05177295207977295, 0.04596332088112831, -0.15498824417591095, -0.09446868300437927, 0.12991133332252502, 0.22323942184448242, -0.13231158256530762, -0.13780024647712708, 0.18816353380680084, 0.022003784775733948, 0.0585748553276062, -0.1527407020330429, -0.18322210013866425, 0.024509457871317863, 0.07579397410154343, 0.33411380648612976, -0.019814547151327133, 0.13562022149562836, -0.09196963906288147, -0.058044902980327606, 0.0607912577688694, -0.20626211166381836, -0.0769399031996727, 0.08088501542806625, -0.01182787399739027, 0.1550069898366928, -0.16223561763763428, 0.054178375750780106, 0.09943849593400955, -0.05170023441314697, 0.14512930810451508, -0.34221407771110535, -0.19166181981563568, -0.22987084090709686, -0.17374025285243988, 0.09753147512674332, -0.055008966475725174, 0.2582550644874573, -0.03321993350982666, -0.010758813470602036, 0.013545923866331577, 0.014524625614285469, 0.338058203458786, -0.04165198281407356, -0.1586301475763321, -0.08480700850486755, 0.12003378570079803, 0.1165039911866188, -0.07824915647506714, -0.15620407462120056, -0.20216083526611328, 0.06755354255437851, 0.015523938462138176, 0.033150140196084976, 0.1278378814458847, -0.20592615008354187, 0.11009526997804642, -0.006454987917095423, 0.24744920432567596, 0.061152271926403046, -0.13676267862319946, -0.08956051617860794, 0.18563692271709442, -0.09777932614088058, 0.11018899828195572, -0.2247239500284195, -0.05606945604085922 ]
�دن به شکل متعادل در برخی از ورزشکاران حرفه ای نیز می تواند باعث بروز ناهنجاری های اسکلتی خاصی شود. كاهش قدرت عضلانی مهم ترین پیامد كمبود حركت، بیماری، كاهش حجم عضله و كاهش قدرت عضلانی است . موارد فوق به یکدیگر مربوط اند و بین دو عامل سطح مقطع عضله و میزان نیرویی كه یک عضله می تواند از خود بروز دهد ارتباط مستقیم وجود دارد. از طرفی مسئولیت حفظ تعادل اسکلتی بدن به عهده عضلات و خصوصا مهران نیرو و قدرت
[ -0.04241997376084328, 0.10419327765703201, 0.02542019635438919, 0.05689745396375656, 0.07732705026865005, 0.1580568104982376, 0.16860583424568176, 0.14720574021339417, 0.02639232575893402, -0.018250752240419388, -0.06591399759054184, 0.03718256950378418, 0.016241539269685745, 0.13048194348812103, 0.14486782252788544, -0.0729685127735138, 0.09804496169090271, -0.0033393639605492353, -0.21037960052490234, 0.16222938895225525, -0.13923338055610657, -0.037263043224811554, 0.20756246149539948, 0.09444750100374222, -0.2599203884601593, -0.1511172652244568, 0.04830634221434593, 0.062045879662036896, -0.06837702542543411, -0.1508408933877945, -0.23424497246742249, -0.0704435408115387, 0.014976922422647476, -0.01662716083228588, -0.03430643677711487, 0.16646213829517365, -0.14989954233169556, 0.2056664675474167, -0.11648818105459213, 0.0038189925253391266, 0.014294001273810863, -0.1475657820701599, 0.01708991825580597, -0.06981979310512543, 0.18396371603012085, 0.288381427526474, 0.1417926549911499, 0.024898884817957878, -0.20486772060394287, -0.007454065140336752, 0.1187654659152031, 0.1123223677277565, 0.16928191483020782, -0.16446179151535034, 0.2647534906864166, 0.2157290130853653, 0.14718876779079437, 0.09995134174823761, -0.32273533940315247, 0.20079459249973297, 0.09012756496667862, 0.1024814248085022, 0.10471783578395844, -0.12282507121562958, 0.21576622128486633, -0.24715478718280792, -0.026365704834461212, 0.21797160804271698, -0.06282854825258255, 0.12356948107481003, 0.18575535714626312, 0.11126899719238281, -0.21451200544834137, -0.1262967437505722, 0.17334987223148346, -0.0460110642015934, -0.1943565309047699, -0.06195804849267006, 0.2513759434223175, -0.10197721421718597, 0.15013426542282104, -0.1815718412399292, -0.09774439036846161, -0.16791591048240662, 0.08514738827943802, 0.09784792363643646, 0.06066260114312172, -0.1788237988948822, -0.023938609287142754, 0.22030200064182281, 0.04085050895810127, 0.11627610772848129, 0.24721281230449677, 0.0890052542090416, 0.052358224987983704, 0.18550725281238556, -0.08111254125833511, 0.01503731869161129, -0.18693280220031738, 0.07241068035364151, -0.23676177859306335, 0.16993948817253113, -0.0756278932094574, 0.4020746648311615, 0.08070507645606995, -0.14576956629753113, -0.08953270316123962, 0.013563061133027077, -0.15642893314361572, 0.22449414432048798, 0.2711153030395508, 0.24876543879508972, -0.1627340465784073, 0.22973033785820007, -0.07300014048814774, -0.025899751111865044, 0.07364027202129364, 0.17585237324237823, -0.11695827543735504, 0.0641481950879097, -0.07799022644758224, -0.33916905522346497, 0.07924909889698029, 0.05518588796257973, -0.015624133870005608, -0.0786975622177124, -0.406496524810791, -0.015532044693827629, 0.06067437678575516, -0.4365278482437134, -0.022083647549152374, 0.19707559049129486, -0.18630428612232208, -0.23912577331066132, -0.21433201432228088, -0.1916399598121643, 0.13038155436515808, -0.1846952885389328, 0.07085736840963364, 0.3108205497264862, 0.1467883288860321, 0.040191903710365295, 0.21515439450740814, -0.0961364358663559, -0.16929863393306732, 0.16421401500701904, -0.08391635864973068, -0.12226830422878265, 0.25755664706230164, -0.04076223075389862, -0.06339702010154724, 0.014667472802102566, 0.10569607466459274, 0.15501713752746582, -0.08439970016479492, -0.2388892024755478, -0.05512065440416336, -0.1910436749458313, -0.10396718978881836, -0.07973082363605499, -0.10985918343067169, 0.03275080770254135, -0.010872635059058666, -0.09204965829849243, 0.2173030525445938, 0.1325695514678955, 0.1465737223625183, 0.004076769575476646, 0.12015009671449661, -0.20641537010669708, -0.1248413473367691, 0.027954833582043648, 0.10277359932661057, -0.0975540280342102, 0.2698858082294464, -0.05055661126971245, -0.44426918029785156, -0.06764379143714905, -0.13307791948318481, 0.027279093861579895, 0.5006474256515503, -0.2120264172554016, -0.12590397894382477, -0.19599364697933197, 0.36286771297454834, -0.20469029247760773, -0.36185044050216675, -0.0870593935251236, 0.01845705881714821, 0.16264760494232178, 0.031447138637304306, 0.13370981812477112, -0.012390444055199623, 0.057867638766765594, -0.02334342524409294, -0.00526438420638442, -0.013620104640722275, 0.15127582848072052, -0.25358444452285767, -0.06551994383335114, -0.17801617085933685, -0.020924067124724388, 0.04745526239275932, -0.05441240593791008, -0.14275971055030823, -0.0836135745048523, -0.07768522948026657, -0.14651502668857574, 0.10039931535720825, 0.05691223964095116, -0.07236678153276443, -0.04962955787777901, -0.04783528670668602, -0.06420653313398361, 0.19979071617126465, -0.22396725416183472, -0.07276146113872528, 0.09742356836795807, -0.051481328904628754, -0.04292667657136917, -0.14494936168193817, 0.17591959238052368, 0.08635198324918747, -0.09851790219545364, -0.2254800647497177, 0.02731361985206604, 0.10082627832889557, 0.20408013463020325, 0.22555869817733765, -0.026527242735028267, 0.07808053493499756, -0.07245313376188278, -0.05467294529080391, 0.06037043035030365, 0.017361734062433243, -0.18572330474853516, -0.5151558518409729, 0.051221974194049835, 0.10188280791044235, -0.21967202425003052, -0.17031307518482208, -0.0558205172419548, -0.1329977810382843, 0.006047432776540518, 0.22736205160617828, 0.045502226799726486, 0.18090590834617615, 0.17282670736312866, -0.025891900062561035, 0.16258801519870758, -0.2132873833179474, -0.2504592835903168, -0.021718498319387436, -0.017273740842938423, 0.22116521000862122, -0.06831744313240051, 0.22372737526893616, -0.07287672162055969, -0.02768767438828945, 0.1410904973745346, -0.2608214020729065, 0.2432083785533905, 0.0771838054060936, -0.10691750794649124, 0.1393810510635376, -0.0692872479557991, 0.2471400499343872, -0.004419080447405577, 0.10354962944984436, 0.050728604197502136, 0.033540062606334686, -0.2563311457633972, -0.06266804784536362, -0.07430609315633774, 0.07712677121162415, -0.11443357914686203, -0.11524604260921478, -0.035905394703149796, 0.07222456485033035, -0.050792865455150604, -0.044492434710264206, -0.10388986766338348, -0.01288757473230362, 0.02151639014482498, 0.0954706072807312, -0.11008387804031372, -0.007404164411127567, 0.1485026627779007, 0.19290271401405334, 0.0049164313822984695, 0.053398001939058304, -0.011395939625799656, 0.1382175236940384, -0.055517375469207764, -0.07626020908355713, 0.15079325437545776, 0.1148391142487526, 0.10583318024873734, -0.1710720658302307, 0.02977423183619976, 0.03562837466597557, -0.02094554528594017, 0.20717239379882812, 0.006949563045054674, -0.05998305603861809, -0.1702020764350891, 0.11263696849346161, -0.1391560137271881, -0.11353717744350433, 0.03679250553250313, -0.20940987765789032, 0.14320938289165497, -0.004636401776224375, -0.06055254489183426, 0.11797946691513062, -0.0029367459937930107, -0.2326694130897522, 0.03317447379231453, -0.016893727704882622, -0.06858222931623459, 0.08937913924455643, 0.07150297611951828, 0.08295170962810516, -0.05176931619644165, -0.2172994315624237, 0.19124647974967957, 0.20091955363750458, -0.15512311458587646, 0.02921047993004322, 0.17921099066734314, -0.09397725015878677, 0.024037426337599754, 0.20374247431755066, -0.16723762452602386, 0.24926887452602386, 0.032007936388254166, -0.2360401153564453, 0.2129209190607071, -0.10419674217700958, -0.07867569476366043, 0.24031738936901093, -0.06505600363016129, -0.2506812810897827, -0.04276086390018463, -0.08967326581478119, -0.12462449818849564, -0.10324585437774658, -0.18404510617256165, -0.14998391270637512, -0.1932254433631897, 0.11465830355882645, -0.03284787759184837, 0.1574428528547287, -0.1321665197610855, 0.07307852804660797, 0.032611653208732605, 0.13137979805469513, -0.005778266582638025, -0.11394669115543365, 0.16867798566818237, 0.00358780799433589, -0.1119903177022934, -0.05116908252239227, 0.26018211245536804, 0.002888699294999242, -0.11719522625207901, -0.06780204176902771, -0.05154116824269295, 0.025936227291822433, 0.08508078753948212, 0.04614203795790672, 0.09320829808712006, -0.015312103554606438, -0.2021113634109497, -0.17376387119293213, 0.2298288196325302, -0.04465946927666664, 0.2734418511390686, -0.06327781081199646, -0.03818158805370331, 0.03979852795600891, -0.07360529154539108, 0.03835338354110718, 0.016845567151904106 ]
یی دستگاه های گردش خون و تنفس برای تنظیم و بهبودی ناشی از اثرات فعالیت بدنی متوسط تا شدید تند راه رفتن، دویدن، شنا با دوچرخه سواری است كه به آن استقامت با آمادگی هوازی نیز می گویند اجرای چنین كاری به توانایی حمل اكسیژن جهت كار عضلات و توانایی این عضلات برای انقباض و استفاده از اكسیژن بستگی دارد . استقامت قلبی تنفسی رابطه بسیار نزدیکی با توانایی بدن در رساندن اكسیژن كافی به بافت های فعال دارد تا امکان تأمین اكسیژن مورد نیاز میسر شود. انتقال و تحویل اكسیژن جزء عملکردهای مهم به حساب می آیند كه با مشاركت دستگاه قلبی عروقی و تنفسی انجام می پذیرند. كلیه بخش های این دو دستگاه كه به انتقال اكسیژن مربوط می شوند، مجموعا به دستگاه انتقال اكسیژن معروف است . هنگامی كه اكسیژن كافی به عضلات نمی رسد، از توانایی اجرای كار عضلات نیز به طور قطع كاسته می
[ -0.09008802473545074, 0.25057846307754517, -0.15501084923744202, 0.17310208082199097, -0.023017771542072296, 0.13366465270519257, 0.2026311308145523, 0.0015469230711460114, -0.1109195277094841, 0.13692566752433777, 0.14572833478450775, 0.00033279694616794586, -0.022514473646879196, 0.30162715911865234, 0.07285457849502563, 0.044069867581129074, 0.18783509731292725, 0.06904487311840057, -0.1568773239850998, 0.07057265937328339, 0.054370731115341187, 0.11632898449897766, 0.2010951191186905, 0.03726872056722641, -0.15475231409072876, 0.015067877247929573, -0.12712836265563965, 0.04382549971342087, -0.024080056697130203, -0.08251459896564484, -0.0026599462144076824, -0.1763659119606018, 0.022723818197846413, -0.27791136503219604, -0.05527050793170929, 0.10568289458751678, 0.026371650397777557, 0.04755888879299164, -0.24251294136047363, -0.060786113142967224, -0.19727358222007751, -0.04523672163486481, 0.047684188932180405, 0.1097288578748703, 0.06966278702020645, 0.23539172112941742, 0.03870146721601486, 0.07062328606843948, -0.00003425776958465576, 0.1823054999113083, 0.03857194259762764, -0.19034235179424286, 0.03006378933787346, -0.04466720670461655, 0.11282870918512344, 0.15684136748313904, -0.1350538581609726, 0.08473630249500275, -0.19795338809490204, -0.1730947196483612, 0.17537537217140198, 0.11097386479377747, 0.09163808077573776, 0.17893150448799133, -0.05925232544541359, -0.06169693544507027, -0.11388614773750305, 0.23036794364452362, 0.11471273005008698, -0.0027910913340747356, -0.15798887610435486, -0.012249276041984558, -0.053818803280591965, -0.17448413372039795, 0.12207125872373581, 0.28868746757507324, -0.0685291737318039, -0.16700869798660278, 0.025994090363383293, -0.03463512659072876, 0.2375633716583252, -0.20495569705963135, -0.025441698729991913, -0.0006402218714356422, 0.18000325560569763, 0.22574308514595032, -0.01874540187418461, -0.1936594843864441, -0.2964664101600647, -0.06563526391983032, 0.015580996870994568, 0.16003906726837158, 0.012224789708852768, -0.05577235296368599, 0.06892828643321991, 0.14480599761009216, -0.2693936228752136, 0.043753452599048615, -0.04760569706559181, -0.11589590460062027, 0.06597298383712769, -0.0008329323027282953, -0.023596476763486862, 0.20458102226257324, 0.12779992818832397, -0.25507014989852905, -0.0186753012239933, -0.14085045456886292, 0.06803366541862488, 0.295674592256546, 0.08719347417354584, 0.1528162956237793, 0.0023372219875454903, -0.011205271817743778, 0.11776883900165558, 0.09861526638269424, -0.24672755599021912, -0.011679858900606632, -0.005046348087489605, 0.25876665115356445, -0.20143955945968628, -0.43940433859825134, 0.04126717895269394, -0.32135117053985596, 0.2904568314552307, -0.32898247241973877, 0.02385198511183262, -0.004276406019926071, 0.07514927536249161, -0.06129470467567444, 0.4416605532169342, 0.30997157096862793, -0.08126501739025116, -0.3267427086830139, -0.1742260605096817, -0.42456838488578796, 0.32635170221328735, 0.14707553386688232, -0.1803877353668213, 0.37586677074432373, 0.09414459764957428, 0.35974961519241333, 0.2680477201938629, -0.24672289192676544, -0.19616690278053284, 0.13383623957633972, -0.04402284324169159, -0.23890355229377747, 0.23888082802295685, -0.1503104269504547, 0.04092758521437645, -0.11028385907411575, 0.22121158242225647, 0.03509306162595749, 0.13944914937019348, 0.10625772178173065, -0.0738469809293747, -0.1047758013010025, -0.2223462611436844, -0.23086467385292053, -0.33156219124794006, 0.05439126864075661, -0.04040686413645744, 0.035359617322683334, -0.14263515174388885, 0.06723213195800781, -0.020010126754641533, 0.0770866721868515, -0.07798931747674942, -0.09276140481233597, -0.027596816420555115, 0.01889091357588768, 0.11984453350305557, -0.13172593712806702, -0.007879476062953472, 0.051972873508930206, -0.25822293758392334, 0.027336984872817993, -0.14849138259887695, -0.2281946986913681, 0.2876048684120178, -0.10324859619140625, 0.09099054336547852, -0.2352163940668106, 0.21915793418884277, -0.06517861783504486, -0.1975359320640564, -0.09031771123409271, 0.13161161541938782, 0.21532657742500305, 0.011811192147433758, 0.1042153388261795, 0.09450825303792953, 0.19504863023757935, -0.06468623876571655, -0.06143427640199661, -0.1185755729675293, -0.008537032641470432, 0.017123278230428696, -0.11137790232896805, -0.12921607494354248, -0.12556925415992737, 0.1860257089138031, -0.07641026377677917, -0.02304965630173683, -0.037848107516765594, -0.09362533688545227, -0.06624069809913635, 0.13406124711036682, -0.02207416668534279, -0.03812488168478012, 0.15250515937805176, 0.1598414033651352, -0.10154633224010468, 0.053473953157663345, -0.13320456445217133, -0.11721683293581009, 0.19335108995437622, 0.03591246157884598, -0.06068667396903038, -0.11358977854251862, -0.033902980387210846, 0.03692484647035599, -0.1434742957353592, -0.22757960855960846, 0.07375959306955338, 0.22861868143081665, 0.05418824031949043, 0.14263775944709778, 0.07302545011043549, 0.1056659072637558, -0.08738373219966888, -0.030733883380889893, 0.0852825716137886, -0.17418697476387024, -0.1054893285036087, -0.05598330497741699, 0.3113299012184143, 0.19469793140888214, -0.25665491819381714, -0.002454136498272419, -0.2594633102416992, -0.0951007604598999, 0.06628656387329102, 0.18980014324188232, 0.02466653846204281, 0.17770981788635254, 0.10162456333637238, -0.06125946342945099, 0.2486371397972107, -0.3319244384765625, -0.0754181519150734, 0.1404227763414383, -0.2091251164674759, -0.26272886991500854, -0.025475047528743744, 0.11037126183509827, -0.043915484100580215, -0.09852476418018341, 0.02168305590748787, -0.15372756123542786, 0.44529783725738525, 0.09036637842655182, -0.2302408665418625, 0.12249869108200073, -0.15715035796165466, 0.1875464916229248, -0.0382857471704483, 0.0709780901670456, -0.017367221415042877, -0.12563058733940125, -0.30389589071273804, -0.3781803846359253, 0.0020922753028571606, 0.16126015782356262, -0.04953283816576004, -0.41555747389793396, 0.09418417513370514, 0.2517281472682953, 0.1448667049407959, -0.04684683308005333, -0.350536584854126, -0.06268174946308136, -0.16655373573303223, 0.04093273729085922, -0.10687382519245148, 0.07517500966787338, 0.1395328938961029, 0.18429115414619446, 0.13628563284873962, 0.11253360658884048, -0.01605960540473461, -0.026140935719013214, -0.0472010001540184, -0.11176936328411102, 0.021370528265833855, 0.3042261004447937, 0.050302498042583466, 0.014861684292554855, -0.06059367582201958, 0.0008176034316420555, 0.042241305112838745, 0.0030185244977474213, 0.07799193263053894, -0.22952863574028015, -0.13580775260925293, 0.12246636301279068, -0.23216736316680908, -0.08969545364379883, 0.05127831548452377, -0.28600019216537476, -0.1994851976633072, -0.13941633701324463, 0.06256842613220215, 0.27996060252189636, 0.09743374586105347, -0.24959515035152435, 0.17395882308483124, -0.09165198355913162, -0.073199562728405, 0.10054651647806168, -0.031088832765817642, 0.08617814630270004, -0.12951983511447906, -0.24978797137737274, 0.005753838457167149, 0.2816040515899658, -0.13700330257415771, 0.0657196044921875, -0.044186048209667206, 0.16967274248600006, 0.19025634229183197, 0.44254109263420105, 0.08817639201879501, 0.11228986084461212, 0.12213461101055145, 0.05290333926677704, 0.23627960681915283, -0.14523598551750183, -0.11993478983640671, 0.20998772978782654, 0.06358513981103897, -0.12749455869197845, 0.10587295889854431, 0.0848890095949173, -0.04737057164311409, -0.07983669638633728, -0.1746281385421753, -0.032131485641002655, 0.020530832931399345, 0.10094411671161652, -0.002046555280685425, -0.15548178553581238, -0.06590571999549866, -0.21051537990570068, -0.06440597772598267, 0.10340854525566101, -0.01916050724685192, -0.2689460217952728, 0.017174890264868736, -0.043935272842645645, 0.1583530604839325, -0.0689825564622879, 0.10140292346477509, 0.13610601425170898, -0.2475290596485138, -0.033971041440963745, -0.24576805531978607, 0.06455473601818085, 0.10743526369333267, -0.042833469808101654, 0.05444546788930893, 0.09986750036478043, -0.04964021220803261, -0.06453883647918701, 0.26163724064826965, -0.09832699596881866, 0.12951336801052094, -0.12505702674388885, 0.0571923702955246, -0.08151213824748993, 0.0034780213609337807, 0.06960377842187881, 0.0500989630818367 ]