{"id":4785,"date":"2023-11-16T07:54:14","date_gmt":"2023-11-16T07:54:14","guid":{"rendered":"https:\/\/verywelfit.com\/?p=4785"},"modified":"2026-07-23T19:55:34","modified_gmt":"2026-07-23T14:25:34","slug":"%d9%87%d9%84-%d9%8a%d8%ac%d8%a8-%d8%a3%d9%86-%d8%a3%d8%b1%d9%83%d8%b6-%d9%85%d8%b9-%d8%a5%d9%8a%d8%ac%d8%a7%d8%a8%d9%8a%d8%a7%d8%aa-%d9%88%d8%b3%d9%84%d8%a8%d9%8a%d8%a7%d8%aa-%d8%b3%d8%aa%d8%b1%d8%a9","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/fitness-en\/should-i-run-with-a-weight-vest-pros-and-cons\/","title":{"rendered":"\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0631\u0643\u0636 \u0628\u0633\u062a\u0631\u0629 \u0648\u0632\u0646: \u0625\u064a\u062c\u0627\u0628\u064a\u0627\u062a \u0648\u0633\u0644\u0628\u064a\u0627\u062a"},"content":{"rendered":"

Running with a weight vest is a popular way to add an extra challenge to your regular running routine. If you’re considering whether or not to try it out for yourself, it’s important to weigh the pros and cons before making a decision. In this article we will explore the potential benefits and drawbacks of running with a weight vest to help you decide if it’s right for you.<\/p>\n\n\n\n

\u0639\u0645\u0644\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0645\u0648\u0632\u0648\u0646\u0629.<\/strong><\/h2>\n\n\n\n

\u0633\u062a\u0631\u0629 \u0645\u062b\u0642\u0644\u0629 \u0645\u0627\u0626\u0639<\/a> \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u060c \u0648\u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u060c \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u060c \u0648\u0627\u0644\u0639\u062c\u0648\u0644 \u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641.<\/p>\n\n\n\n

\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062c\u0631\u064a \u0645\u0639 \u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646.<\/strong><\/h3>\n\n\n\n

1. \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. <\/strong><\/h4>\n\n\n\n

\u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u064a\u0648\u0641\u0631 \u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0646\u0648\u0627\u0629<\/a> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0645\u0627\u0626\u0644. \u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631. <\/p>\n\n\n\n

2. \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. <\/strong><\/h4>\n\n\n
\n
\"\u0645\u0627<\/figure>\n<\/div>\n\n\n

\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0635\u062f\u0631. \u064a\u062c\u0628\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0644 \u0628\u062c\u062f\u064a\u0629 \u0623\u0643\u0628\u0631\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n\n\n\n

3. \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0642\u0644\u0628\u064a \u0627\u0644\u0648\u0639\u0627\u0626\u064a.<\/strong><\/h4>\n\n\n\n

\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u0644\u0633\u062a\u0631\u0629 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062c\u0631\u064a \u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0628\u062f\u0648\u0631\u0647 \u0645\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062a\u0648\u0635\u064a\u0644\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n\n\n\n

4. \u0633\u0631\u0639\u0627\u062a \u062a\u0634\u063a\u064a\u0644 \u0623\u0633\u0631\u0639.<\/strong><\/h4>\n\n\n\n

\u0645\u0646 \u062e\u0644\u0627\u0644 \u0625\u0636\u0627\u0641\u0629 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u062c\u0631\u064a \u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0633\u064a\u0646 \u0633\u0631\u0639\u062a\u0643 \u0648\u062e\u0641\u0629 \u062d\u0631\u0643\u062a\u0643. \u0627\u0644\u0627\u0636\u0627\u0641\u064a \u0648\u0632\u0646<\/a> \u0645\u0646 \u0627\u0644\u0633\u062a\u0631\u0629 \u0633\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0644\u062a\u062d\u0631\u064a\u0643 \u062c\u0633\u0645\u0643 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0633\u0631\u0639\u0627\u062a \u062a\u0634\u063a\u064a\u0644 \u0623\u0639\u0644\u0649.(1)<\/sup><\/a><\/p>\n\n\n\n

5. \u0632\u064a\u0627\u062f\u0629 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/strong><\/h4>\n\n\n\n

\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u0646 \u0633\u062a\u0631\u0629 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631<\/a> \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0645\u062b\u0644 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0639\u0627\u062f\u064a. \u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n\n\n\n

6. \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.<\/strong><\/h4>\n\n\n\n

\u064a\u0636\u064a\u0641 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0637\u0628\u0642\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u062b\u0628\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u062c\u0631\u064a. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u060c \u064a\u0636\u0637\u0631 \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u0648\u0627\u0632\u0646\u064b\u0627. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0630\u0644\u0643 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0639\u0627\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.<\/p>\n\n\n\n

7 \u062a\u062d\u0633\u064a\u0646 \u0634\u0643\u0644 \u0627\u0644\u062c\u0631\u064a.<\/strong><\/h4>\n\n\n
\n
\"\u0644\u0648\u0631\u064a\u0646<\/figure>\n<\/div>\n\n\n

\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0634\u0643\u0644 \u0627\u0644\u062c\u0631\u064a. \u064a\u062c\u0628\u0631\u0643 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u062a\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0630\u0644\u0643 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u062c\u0631\u064a \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.(2)<\/sup><\/a><\/p>\n\n\n\n

8. \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0630\u0647\u0646\u064a.<\/strong><\/h4>\n\n\n\n

\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0630\u0647\u0646\u064a. \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u064a\u062c\u0628\u0631\u0643 \u0639\u0644\u0649 \u0630\u0644\u0643 \u0631\u0643\u0632<\/a> \u0641\u064a \u0643\u0644 \u062e\u0637\u0648\u0629 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u062a\u062d\u0631\u0643\u0627\u062a\u0643. \u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0639\u0627\u0645.<\/p>\n\n\n\n

9. \u062a\u062d\u0633\u064a\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. <\/strong><\/h4>\n\n\n\n

\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0639\u0644\u0649 \u062e\u0644\u0642 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.(3)<\/sup><\/a><\/p>\n\n\n

\n
\"\u0628\u062d\u062b\"
\u064a\u0633\u0644\u0637 \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u0644\u0648\u062d\u0638\u062a \u0641\u064a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0628\u062d\u062b\u064a\u0629 \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u0633\u062a\u0631\u0627\u062a \u0627\u0644\u0645\u0648\u0632\u0648\u0646\u0629 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629. \u0644\u0648\u062d\u0638 \u0623\u0639\u0644\u0649 \u062a\u062d\u0633\u0646 \u0641\u064a \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 (15%) \u060c \u0645\u0645\u0627 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0627\u0626\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0639\u0644\u0649 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0642\u0648\u0629 \u0627\u0644\u0647\u064a\u0643\u0644 \u0627\u0644\u0639\u0638\u0645\u064a. \u0623\u0638\u0647\u0631 \u0623\u062f\u0627\u0621 Sprint \u062a\u0639\u0632\u064a\u0632\u064b\u0627 \u0645\u0644\u062d\u0648\u0638\u064b\u0627 (12%) \u060c \u0645\u0645\u0627 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0633\u062a\u0631\u0629 \u0627\u0644\u0645\u0648\u0632\u0648\u0646 \u0642\u062f \u064a\u062d\u0633\u0646 \u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629. \u062a\u062d\u0633\u0646 \u0627\u0644\u0627\u0642\u062a\u0635\u0627\u062f \u0627\u0644\u062c\u0627\u0631\u064a \u0623\u064a\u0636\u064b\u0627 (9%) \u060c \u0645\u0645\u0627 \u064a\u062f\u0644 \u0639\u0644\u0649 \u0643\u0641\u0627\u0621\u0629 \u062d\u0631\u0643\u0629 \u0623\u0641\u0636\u0644 \u0648\u062a\u0635\u0644\u0628 \u0627\u0644\u0633\u0627\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0631\u064a \u0628\u0639\u062f \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u0645\u0648\u0632\u0648\u0646\u0629 \u0644\u0644\u0633\u062a\u0631\u0629.<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n

10. \u0623\u0641\u0636\u0644 \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/strong><\/h4>\n\n\n\n

\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0645\u0646 \u0627\u0644\u0633\u062a\u0631\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0643\u0645\u064a\u0629 \u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643 \u0627\u0644\u0645\u0646\u062a\u062c \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0631\u064a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0630\u0644\u0643 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u062a\u0633\u062a\u063a\u0631\u0642\u0647 \u0639\u0636\u0644\u0627\u062a\u0643 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n

\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: \u0645\u0627 \u0647\u064a \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0630\u0642\u0646 \u0627\u0644\u0645\u0632\u062f\u0648\u062c\u0629 \u0628\u0633\u0631\u0639\u0629\u061f<\/a><\/p>\n\n\n\n

\u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0644\u0644\u062c\u0631\u064a \u0645\u0639 \u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646. <\/strong><\/h4>\n\n\n\n

1. \u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. <\/strong><\/h4>\n\n\n\n

\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0648\u0635\u0644\u0627\u062a \u0645\u0641\u0627\u0635\u0644<\/a> \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0644\u0645\u0646\u0639 \u0630\u0644\u0643 \u060c \u0627\u0628\u062f\u0623 \u0628\u0628\u0637\u0621 \u0648\u062a\u0642\u062f\u0645 \u0628\u0645\u0639\u062f\u0644 \u062a\u062f\u0631\u064a\u062c\u064a. \u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0645\u0631\u0646<\/a> and stretch thoroughly before running with the vest, and don’t add too much weight all at once. Additionally, use a vest that fits your body properly and has adequate padding.<\/p>\n\n\n\n

2. \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633. <\/strong><\/h4>\n\n\n\n

Carrying extra weight can make it more difficult to breathe, especially if you aren’t accustomed to it. To prevent this, take breaks and walk periodically during your run, or start with a lower weight and gradually build up. Additionally, make sure you are hydrated and breathing deeply.<\/p>\n\n\n\n

3. \u0642\u0636\u0627\u064a\u0627 \u0627\u0644\u0645\u0648\u0642\u0641. <\/strong><\/h4>\n\n\n\n

\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0633\u0628\u0628 \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0627\u0646\u062d\u062f\u0627\u0631 \u0648\u0636\u0639\u064a\u062a\u0643 \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0631\u0642\u0628\u0629. \u0644\u0645\u0646\u0639 \u0630\u0644\u0643 \u060c \u0631\u0643\u0632 \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u0631\u0623\u0633\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0648\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0644\u0628. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0633\u062a\u0631\u0629 \u064a\u0646\u0627\u0633\u0628 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d<\/a> \u0645\u0648\u0632\u0639\u0629 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a.<\/p>\n\n\n\n

4. \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0623\u062f\u0627\u0621.<\/strong><\/h4>\n\n\n\n

Running with a weight vest can decrease your performance due to the added resistance. To prevent this, make sure you are properly warmed up and have an adequate level of fitness. Additionally, make sure you have the proper form, and don’t add too much weight all at once.<\/p>\n\n\n\n

5. \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0642\u0644\u0628.<\/strong><\/h4>\n\n\n
\n
\"\u0625\u062c\u0647\u0627\u062f\"<\/figure>\n<\/div>\n\n\n

Carrying extra weight can put extra strain on the heart, increasing the risk of cardiovascular issues. To prevent this, start slowly and progress gradually, and don’t increase the weight too quickly. Additionally, make sure you are hydrated and are taking breaks when needed.<\/p>\n\n\n\n

6. \u0636\u0639\u0641 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/strong><\/h4>\n\n\n\n

Running with a weight vest can impair your balance, leading to an increased risk of falls and injuries. To prevent this, focus on maintaining proper form and posture, and use a vest that fits properly. Additionally, be aware of your surroundings and don’t run on uneven terrain or in slippery conditions.<\/p>\n\n\n\n

7 \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/strong><\/h4>\n\n\n\n

Running with a weight vest can cause muscle imbalances if the weight is unevenly distributed. To prevent this, use a vest that is properly fitted to your body, and make sure the weight is properly placed and evenly distributed. Additionally, focus on maintaining proper running form and don’t add too much weight all at once.<\/p>\n\n\n\n

\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0631\u0643\u0636 \u0628\u0633\u062a\u0631\u0629 \u0648\u0632\u0646: \u0645\u0627\u0630\u0627 \u064a\u0642\u0648\u0644 \u0627\u0644\u062e\u0628\u0631\u0627\u0621\u061f<\/strong><\/h4>\n\n\n\n

\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0633\u062a\u0631\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0630\u0648\u064a \u0627\u0644\u062e\u0628\u0631\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0642\u0644\u0628\u064a \u0627\u0644\u0648\u0639\u0627\u0626\u064a \u0648\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0648\u0644\u0643\u0646 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062a\u0648\u062e\u064a \u0627\u0644\u062d\u0630\u0631 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627. \u0627\u0628\u062f\u0623 \u0628\u0623\u0648\u0632\u0627\u0646 \u0623\u062e\u0641 \u060c \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u0633\u062a\u0631\u0629 \u062a\u0646\u0627\u0633\u0628\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0648\u062a\u0628\u0642\u0649 \u0641\u064a \u0645\u0643\u0627\u0646\u0647\u0627 \u060c \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0631\u0643\u0636 \u0639\u0644\u0649 \u0627\u0644\u062a\u0636\u0627\u0631\u064a\u0633 \u063a\u064a\u0631 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0629 \u0623\u0648 \u0627\u0644\u0645\u0646\u062d\u062f\u0631\u0627\u062a \u0645\u0639 \u0627\u0644\u0633\u062a\u0631\u0629.<\/p>\n\n\n\n

\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: \u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0648\u0632 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u061f<\/a><\/p>\n\n\n\n

\u0643\u064a\u0641 \u062a\u062c\u0631\u064a \u0628\u0634\u0643\u0644 \u0645\u062b\u0627\u0644\u064a \u0645\u0639 \u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/strong><\/h4>\n\n\n\n

1. \u0627\u0628\u062f\u0623 \u0628\u0628\u0637\u0621. <\/strong><\/h4>\n\n\n\n

\u0642\u0628\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u062a\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f. \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0645\u0634\u064a \u0645\u0639 \u0627\u0644\u0633\u062a\u0631\u0629 \u0648\u0632\u0627\u062f \u0627\u0644\u0633\u0631\u0639\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n\n\n\n

2 \u0627\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u0645\u0642\u0627\u0633 \u0627\u0644\u0645\u0646\u0627\u0633\u0628. <\/strong><\/h4>\n\n\n\n

\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u062e\u062a\u064a\u0627\u0631 \u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062a\u064a \u062a\u0646\u0627\u0633\u0628\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0627\u0644\u0633\u062a\u0631\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0644\u0627\u0626\u0645\u0629 \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u062a\u062a\u062e\u0644\u0635 \u0645\u0646 \u062e\u0637\u0648\u062a\u0643.<\/p>\n\n\n\n

3. \u0633\u0647\u0648\u0644\u0629 \u0641\u064a \u0630\u0644\u0643. <\/strong><\/h4>\n\n\n\n

\u0627\u0628\u062f\u0623 \u0628\u0648\u0632\u0646 \u062e\u0641\u064a\u0641 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0639\u0646\u062f\u0645\u0627 \u062a\u0639\u062a\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n\n\n

4. \u0627\u0636\u0628\u0637 \u0627\u0644\u0646\u0645\u0648\u0630\u062c \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/strong><\/h4>\n\n\n\n

\u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0636\u0628\u0637 \u0634\u0643\u0644 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u0627\u0633\u062a\u064a\u0639\u0627\u0628 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0644\u0644\u0633\u062a\u0631\u0629. \u062a\u0623\u0643\u062f \u0645\u0646 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0623\u0646 \u0638\u0647\u0631\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645.<\/p>\n\n\n\n

5. \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629. <\/strong><\/h4>\n\n\n\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062d\u062f\u064a \u0646\u0641\u0633\u0643 \u060c \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062c\u0631\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0631\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0623\u0648 \u0623\u0628\u0639\u062f.<\/p>\n\n\n\n

6. \u062e\u0630 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629.<\/strong><\/h4>\n\n\n\n

\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0634\u0627\u0642\u064b\u0627 \u060c \u0644\u0630\u0627 \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u062e\u0630 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/p>\n\n\n\n

\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: \u0623\u0641\u0636\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u062c\u0627\u0641\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0647\u064a\u0645\u0648\u062c\u0644\u0648\u0628\u064a\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645<\/a><\/p>\n\n\n\n

\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629.<\/strong><\/h4>\n\n\n
\n
\n
\n

1. \u0647\u0644 \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0645\u0631\u062c\u062d\u0629 \u064a\u0628\u0646\u064a \u0639\u0636\u0644\u0627\u062a\u061f<\/h3>\n
\n\n

\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0633\u062a\u0631\u0627\u062a \u0627\u0644\u0645\u0648\u0632\u0648\u0646\u0629 \u0623\u062f\u0627\u0629 \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0644\u0644\u0633\u062a\u0631\u0629 \u0645\u0646 \u0634\u062f\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0631\u064a \u0648\u064a\u062c\u0628\u0631 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0644\u062a\u062d\u0631\u0643. \u0647\u0630\u0627 \u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0625\u0636\u0627\u0641\u064a \u0648\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/p>\n\n<\/div>\n<\/div>\n

\n

2. \u0647\u0644 \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0645\u0631\u062c\u062d\u0629 \u064a\u062c\u0639\u0644\u0643 \u0623\u0633\u0631\u0639\u061f<\/h3>\n
\n\n

\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0645\u0631\u062c\u062d\u0629 \u0648\u0633\u064a\u0644\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u060c \u062d\u064a\u062b \u064a\u0648\u0641\u0631 \u0645\u0642\u0627\u0648\u0645\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0648\u064a\u062a\u062d\u062f\u0649 \u062c\u0633\u0645\u0643 \u0644\u0644\u0639\u0645\u0644 \u0628\u062c\u062f\u064a\u0629 \u0623\u0643\u0628\u0631. \u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0642\u0644\u0628\u064a \u0627\u0644\u0648\u0639\u0627\u0626\u064a.<\/p>\n\n<\/div>\n<\/div>\n

\n

3. \u0647\u0644 \u0627\u0644\u0631\u0643\u0636 \u0628\u0633\u062a\u0631\u0629 \u0645\u0631\u062c\u062d\u0629 \u0633\u064a\u0621 \u0644\u0631\u0643\u0628\u062a\u064a\u0643\u061f<\/h3>\n
\n\n

\u0639\u0646\u062f \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0645\u0631\u062c\u062d\u0629 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u0628\u0637\u0621 \u0648\u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u060c \u0648\u0627\u062e\u062a\u064a\u0627\u0631 \u0633\u062a\u0631\u0629 \u062a\u0646\u0627\u0633\u0628\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u060c \u0648\u062a\u062f\u0641\u0626\u0647\u0627 \u0648\u062a\u0628\u0631\u062f \u062c\u064a\u062f\u064b\u0627 \u060c \u0648\u062a\u0643\u0645\u0644 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0628\u0623\u0634\u0643\u0627\u0644 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0623\u062e\u0631\u0649. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n

\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h4>\n\n\n\n

\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0637\u0631\u064a\u0642\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u062a\u062d\u0645\u0644\u0647 \u0648\u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u0648\u0632\u0646 \u0623\u062e\u0641 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0639 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f. \u0645\u0639 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0637\u0631\u064a\u0642\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u0627\u0631\u062a\u0642\u0627\u0621 \u0628\u0627\u0644\u062c\u0631\u064a \u0625\u0644\u0649 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062a\u0627\u0644\u064a.<\/p>\n\n\n\n

+3 \u0645\u0635\u0627\u062f\u0631<\/h4>\n
\n

\u0644\u062f\u0649 VeryWelfit \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. \u0646\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u0627\u062c\u0639 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0645\u0627\u0646 \u062f\u0642\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0646\u0627 \u0648\u062a\u062d\u062f\u064a\u062b\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0631\u0627\u0621\u0629 \u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0631\u064a\u0631<\/a>.<\/span><\/p>\n

    \n
  1. \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0627\u0644\u062d\u0627\u062f\u0629 \u0648\u0627\u0644\u0637\u0648\u0644\u064a\u0629 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0633\u062a\u0631\u0629 \u0645\u0631\u062c\u062d\u0629 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0633\u0631\u064a\u0639: \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u061b; https:\/\/pubmed.ncbi.nlm.nih.gov\/31070108\/<\/a><\/li>\n
  2. \u064a\u0639\u0645\u0644 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u062a\u0631\u0629 \u0645\u0631\u062c\u062d\u0629 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062c\u0631\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0635\u0644\u0627\u0628\u0629 \u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0644\u0627\u0642\u062a\u0635\u0627\u062f \u0627\u0644\u062c\u0627\u0631\u064a \u061b; https:\/\/pubmed.ncbi.nlm.nih.gov\/24462560\/<\/a><\/li>\n
  3. \u0622\u062b\u0627\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u061b; https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6279907\/<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"

    \u064a\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u062a\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0637\u0631\u064a\u0642\u0629 \u0634\u0627\u0626\u0639\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u062a\u062d\u062f\u064d \u0625\u0636\u0627\u0641\u064a \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0645\u0639\u062a\u0627\u062f. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0643\u0631 \u0641\u064a \u062a\u062c\u0631\u0628\u062a\u0647 \u0623\u0645 \u0644\u0627 ... <\/p>\n

    \u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":4,"featured_media":5933,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_ogeeat_og_title":"","_ogeeat_og_description":"","_ogeeat_og_image":"","_ogeeat_tw_title":"","_ogeeat_tw_description":"","_ogeeat_tw_image":"","footnotes":""},"categories":[2],"tags":[924,860,862,861],"class_list":["post-4785","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-en","tag-dr-nathan-kadlecek","tag-should-i-run-with-a-weight-vest","tag-should-i-run-with-a-weight-vest-cons","tag-should-i-run-with-a-weight-vest-pros-and-cons"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/4785","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=4785"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/4785\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/5933"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=4785"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=4785"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=4785"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}