{"id":4546,"date":"2026-02-06T12:35:19","date_gmt":"2026-02-06T09:05:19","guid":{"rendered":"https:\/\/khbarbartar.ir\/?p=4546"},"modified":"2026-02-06T12:35:19","modified_gmt":"2026-02-06T09:05:19","slug":"%d8%a8%d8%af%d9%86-%d8%b2%d9%86%d8%a7%d9%86-%d8%af%d8%b1-%da%86%d8%b1%d8%ae%d9%87-%d9%82%d8%a7%d8%b9%d8%af%da%af%db%8c%d8%9b-%da%86%d8%b7%d9%88%d8%b1-%d8%af%d8%b1-%d9%87%d8%b1-%d9%81%d8%a7%d8%b2","status":"publish","type":"post","link":"https:\/\/khbarbartar.ir\/?p=4546","title":{"rendered":"\u0628\u062f\u0646 \u0632\u0646\u0627\u0646 \u062f\u0631 \u0686\u0631\u062e\u0647 \u0642\u0627\u0639\u062f\u06af\u06cc\u061b \u0686\u0637\u0648\u0631 \u062f\u0631 \u0647\u0631 \u0641\u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0624\u062b\u0631\u062a\u0631 \u0648 \u0627\u06cc\u0645\u0646\u200c\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u0645\u061f"},"content":{"rendered":"<div itemprop=\"articleBody\" readability=\"97.475780089153\">\n<p dir=\"rtl\">\u0628\u0647 \u06af\u0632\u0627\u0631\u0634 \u062e\u0628\u0631\u06af\u0632\u0627\u0631\u06cc\u00a0<a href=\"https:\/\/www.khabaronline.ir\/\">\u062e\u0628\u0631\u0622\u0646\u0644\u0627\u06cc\u0646<\/a>\u061b\u00a0\u0628\u062f\u0646 \u0632\u0646\u0627\u0646 \u062f\u0631 \u0647\u0631 \u0645\u0627\u0647 \u0686\u0647\u0627\u0631 \u0641\u0627\u0632 \u0645\u062a\u0641\u0627\u0648\u062a \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f. \u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u0627 \u0648\u06cc\u0698\u06af\u06cc\u200c\u0647\u0627\u06cc \u0647\u0631 \u0641\u0627\u0632 \u0648 \u0647\u0645\u200c\u0631\u0627\u0633\u062a\u0627 \u06a9\u0631\u062f\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627 \u0634\u0631\u0627\u06cc\u0637 \u0641\u06cc\u0632\u06cc\u0648\u0644\u0648\u0698\u06cc\u06a9 \u0628\u062f\u0646\u060c \u0628\u0627\u0639\u062b \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc\u060c \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u0647\u062a\u0631 \u0648 \u06a9\u0627\u0647\u0634 \u0641\u0634\u0627\u0631 \u063a\u06cc\u0631\u0636\u0631\u0648\u0631\u06cc \u0628\u0647 \u0628\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<h3><strong>\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0645\u06cc \u062e\u0648\u0627\u0647\u06cc\u0645 \u062f\u0631 \u0645\u0648\u0631\u062f \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u062f\u0631 \u0632\u0645\u0627\u0646 \u0642\u0627\u0639\u062f\u06af\u06cc \u0632\u0646\u0627\u0646 \u0635\u062d\u0628\u062a \u06a9\u0646\u06cc\u0645\u060c \u0634\u0647\u0627\u0628 \u0641\u0648\u0644\u0627\u062f\u0628\u064e\u0631\u06cc \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0628\u0631\u062c\u0633\u062a\u0647 \u0647\u0627\u06cc\u0631\u0627\u06a9\u0633 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0648\u0631\u062f \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc \u062f\u0647\u062f:<\/strong><\/h3>\n<p><strong>\u0641\u0627\u0632 \u06f1 | \u0642\u0627\u0639\u062f\u06af\u06cc (Menstrual Phase)<\/strong><\/p>\n<p>\u0631\u0648\u0632\u0647\u0627\u06cc \u06f1 \u062a\u0627 \u06f5<\/p>\n<p>\u062f\u0631 \u0628\u062f\u0646 \u0686\u0647 \u0627\u062a\u0641\u0627\u0642\u06cc \u0645\u06cc\u200c\u0627\u0641\u062a\u062f\u061f<\/p>\n<p dir=\"rtl\">\u062f\u0631 \u0627\u06cc\u0646 \u0628\u0627\u0632\u0647\u060c \u0633\u0637\u062d \u0627\u0633\u062a\u0631\u0648\u0698\u0646 \u0648 \u067e\u0631\u0648\u0698\u0633\u062a\u0631\u0648\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0627\u0633\u062a\u061b \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0627\u0646\u0631\u0698\u06cc \u06a9\u0645\u062a\u0631\u060c \u062a\u062d\u0645\u0644 \u0641\u0634\u0627\u0631 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631 \u0648 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0645\u0631\u0627\u0642\u0628\u062a \u0628\u06cc\u0634\u062a\u0631 \u0627\u062d\u0633\u0627\u0633 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p dir=\"rtl\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc:<\/p>\n<p dir=\"rtl\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0647\u0628\u0648\u062f\u062f\u0647\u0646\u062f\u0647 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc (Mobility)\u060c \u06a9\u0634\u0634\u06cc (Stretch) \u0648 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u06a9\u0645 \u062a\u0627 \u0645\u062a\u0648\u0633\u0637 \u0634\u062f\u062a (Zone 2)<\/p>\n<p dir=\"rtl\">\u0645\u062b\u0627\u0644 \u062a\u0645\u0631\u06cc\u0646\u06cc:<\/p>\n<p>Mobility Flow \u0628\u0647 \u0645\u062f\u062a \u06f1\u06f0 \u062a\u0627 \u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0644\u06af\u0646\u060c \u0645\u0686 \u067e\u0627 \u0648 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a<\/p>\n<p><strong>\u0641\u0627\u0632 \u06f2 | \u0641\u0648\u0644\u06cc\u06a9\u0648\u0644\u0627\u0631 (Follicular Phase)<\/strong><\/p>\n<p>\u0631\u0648\u0632\u0647\u0627\u06cc \u06f6 \u062a\u0627 \u06f1\u06f3<\/p>\n<p>\u062f\u0631 \u0628\u062f\u0646 \u0686\u0647 \u0645\u06cc\u200c\u06af\u0630\u0631\u062f\u061f<\/p>\n<p dir=\"rtl\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0637\u062d \u0627\u0633\u062a\u0631\u0648\u0698\u0646 \u0628\u0627\u0639\u062b \u0628\u0647\u0628\u0648\u062f \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u062d\u0631\u06a9\u062a\u06cc\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p dir=\"rtl\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc:<\/p>\n<p dir=\"rtl\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc (Strength) \u0648 \u0645\u0647\u0627\u0631\u062a\u200c\u0645\u062d\u0648\u0631 (Skill)<\/p>\n<p dir=\"rtl\">\u0645\u062b\u0627\u0644 \u062a\u0645\u0631\u06cc\u0646\u06cc:<\/p>\n<p>Back Squat \u0628\u0627 \u062a\u0631\u06a9\u06cc\u0628 \u06f5 \u0633\u062a \u06f5 \u062a\u06a9\u0631\u0627\u0631 \u062f\u0631 \u0633\u0637\u062d \u0633\u062e\u062a\u06cc (PRE) \u0634\u0634 \u062a\u0627 \u0647\u0641\u062a<\/p>\n<p><strong>\u0641\u0627\u0632 \u06f3 | \u062a\u062e\u0645\u06a9\u200c\u06af\u0630\u0627\u0631\u06cc (Ovulation Phase)<\/strong><\/p>\n<p>\u0631\u0648\u0632\u0647\u0627\u06cc \u06f1\u06f4 \u062a\u0627 \u06f1\u06f6<\/p>\n<p>\u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647:<\/p>\n<p dir=\"rtl\">\u0628\u062f\u0646 \u062f\u0631 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0634\u0631\u0627\u06cc\u0637 \u0639\u0645\u0644\u06a9\u0631\u062f\u06cc \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f\u061b \u0627\u0648\u062c \u0642\u062f\u0631\u062a\u060c \u0633\u0631\u0639\u062a \u0648 \u0627\u0639\u062a\u0645\u0627\u062f\u0628\u0647\u200c\u0646\u0641\u0633\u060c \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0622\u0645\u0627\u062f\u06af\u06cc \u0628\u0627\u0644\u0627\u06cc \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u0628\u0631\u0627\u06cc \u062a\u062d\u0645\u0644 \u0641\u0634\u0627\u0631.<\/p>\n<p dir=\"rtl\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc:<\/p>\n<p dir=\"rtl\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0631\u0641\u0634\u0627\u0631 \u062f\u06cc\u0648\u0627\u0631\u0647\u200c\u0627\u06cc (HIIT) \u0648 \u0627\u0646\u0641\u062c\u0627\u0631\u06cc (Explosive)<\/p>\n<p dir=\"rtl\">\u0645\u062b\u0627\u0644 \u062a\u0645\u0631\u06cc\u0646\u06cc:<\/p>\n<p dir=\"rtl\">\u06f5 \u0631\u0627\u0646\u062f \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06f1 \u062f\u0642\u06cc\u0642\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0647\u0631 \u0631\u0627\u0646\u062f \u0634\u0627\u0645\u0644:<\/p>\n<ul>\n<li dir=\"rtl\">\u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 Wall-ball<\/li>\n<li dir=\"rtl\">\u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 Burpee<\/li>\n<li dir=\"rtl\">\u06f5 \u062a\u06a9\u0631\u0627\u0631 Pull-up<\/li>\n<\/ul>\n<p><strong>\u0641\u0627\u0632 \u06f4 | \u0644\u0648\u062a\u0626\u0627\u0644 (Luteal Phase)<\/strong><\/p>\n<p>\u0631\u0648\u0632\u0647\u0627\u06cc \u06f1\u06f7 \u062a\u0627 \u06f2\u06f8<\/p>\n<p>\u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646 \u062f\u0631 \u0627\u06cc\u0646 \u0628\u0627\u0632\u0647:<\/p>\n<p dir=\"rtl\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0648\u0698\u0633\u062a\u0631\u0648\u0646 \u0628\u0627\u0639\u062b \u062e\u0633\u062a\u06af\u06cc \u0632\u0648\u062f\u062a\u0631\u060c \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u062f\u0645\u0627\u06cc \u0628\u062f\u0646 \u0648 \u06a9\u0646\u062f\u062a\u0631 \u0634\u062f\u0646 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p dir=\"rtl\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc:<\/p>\n<p dir=\"rtl\">\u06a9\u0627\u0647\u0634 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646 (Deload) \u0648 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc (Hypertrophy)<\/p>\n<p dir=\"rtl\">\u0645\u062b\u0627\u0644 \u062a\u0645\u0631\u06cc\u0646\u06cc:<\/p>\n<p>Romanian Dumbbell Deadlift \u0628\u0627 \u062a\u0645\u067e\u0648 \u06f1-\u06f1-\u06f3 \u062f\u0631 \u06f1\u06f0 \u0633\u062a \u0648 \u0647\u0631 \u0633\u062a \u06f3 \u062a\u06a9\u0631\u0627\u0631<\/p>\n<p><strong>\u0645\u0646\u0627\u0628\u0639 \u0639\u0644\u0645\u06cc<\/strong><\/p>\n<ul>\n<li>McNulty et al., 2020 \u2013 Menstrual cycle &#038; exercise performance<\/li>\n<li>Sims &#038; Heather, 2018 \u2013 ROAR: Training with the female athlete<\/li>\n<li>Constantini et al., 2005 \u2013 Hormonal effects on performance<\/li>\n<li>Elliott-Sale et al., 2021 \u2013 Female physiology &#038; training adaptation<\/li>\n<li>NSCA \u2013 Essentials of Strength Training &#038; Conditioning<\/li>\n<\/ul>\n<p>257 251<\/p>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u0647 \u06af\u0632\u0627\u0631\u0634 \u062e\u0628\u0631\u06af\u0632\u0627\u0631\u06cc\u00a0\u062e\u0628\u0631\u0622\u0646\u0644\u0627\u06cc\u0646\u061b\u00a0\u0628\u062f\u0646 \u0632\u0646\u0627\u0646 \u062f\u0631 \u0647\u0631 \u0645\u0627\u0647 \u0686\u0647\u0627\u0631 \u0641\u0627\u0632 \u0645\u062a\u0641\u0627\u0648\u062a \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f. \u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u0627 \u0648\u06cc\u0698\u06af\u06cc\u200c\u0647\u0627\u06cc \u0647\u0631 \u0641\u0627\u0632 \u0648 \u0647\u0645\u200c\u0631\u0627\u0633\u062a\u0627 \u06a9\u0631\u062f\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627 \u0634\u0631\u0627\u06cc\u0637 \u0641\u06cc\u0632\u06cc\u0648\u0644\u0648\u0698\u06cc\u06a9 \u0628\u062f\u0646\u060c \u0628\u0627\u0639\u062b \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc\u060c \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u0647\u062a\u0631 \u0648 \u06a9\u0627\u0647\u0634 \u0641\u0634\u0627\u0631 \u063a\u06cc\u0631\u0636\u0631\u0648\u0631\u06cc \u0628\u0647 \u0628\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0645\u06cc \u062e\u0648\u0627\u0647\u06cc\u0645 \u062f\u0631 \u0645\u0648\u0631\u062f \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u062f\u0631 \u0632\u0645\u0627\u0646 \u0642\u0627\u0639\u062f\u06af\u06cc \u0632\u0646\u0627\u0646 \u0635\u062d\u0628\u062a \u06a9\u0646\u06cc\u0645\u060c &hellip;<\/p>\n","protected":false},"author":1,"featured_media":4547,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-4546","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-5"],"_links":{"self":[{"href":"https:\/\/khbarbartar.ir\/index.php?rest_route=\/wp\/v2\/posts\/4546","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/khbarbartar.ir\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/khbarbartar.ir\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/khbarbartar.ir\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/khbarbartar.ir\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4546"}],"version-history":[{"count":0,"href":"https:\/\/khbarbartar.ir\/index.php?rest_route=\/wp\/v2\/posts\/4546\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/khbarbartar.ir\/index.php?rest_route=\/wp\/v2\/media\/4547"}],"wp:attachment":[{"href":"https:\/\/khbarbartar.ir\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4546"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/khbarbartar.ir\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4546"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/khbarbartar.ir\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4546"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}