{"id":1118,"date":"2025-12-09T17:10:14","date_gmt":"2025-12-09T13:40:14","guid":{"rendered":"https:\/\/talayedaran42.ir\/?p=1118"},"modified":"2025-12-09T17:10:14","modified_gmt":"2025-12-09T13:40:14","slug":"%d8%a2%d8%b4%d9%86%d8%a7%db%8c%db%8c-%d8%a8%d8%a7-rsi-%d9%88-%d9%86%d9%82%d8%b4-%d8%a2%d9%86-%d8%af%d8%b1-%d8%b3%d9%86%d8%ac%d8%b4-%d8%a7%d8%ac%d8%b1%d8%a7%db%8c-power-clean","status":"publish","type":"post","link":"https:\/\/talayedaran42.ir\/?p=1118","title":{"rendered":"\u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u0627 RSI \u0648 \u0646\u0642\u0634 \u0622\u0646 \u062f\u0631 \u0633\u0646\u062c\u0634 \u0627\u062c\u0631\u0627\u06cc Power Clean"},"content":{"rendered":"
\n

\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<\/a>\u061b\u00a0\u0634\u0627\u062e\u0635 \u0646\u0633\u0628\u06cc \u0642\u062f\u0631\u062a (RSI) \u06cc\u0627 Relative Strength Index \u06cc\u06a9\u06cc \u0627\u0632 \u062f\u0642\u06cc\u0642\u200c\u062a\u0631\u06cc\u0646 \u0645\u0639\u06cc\u0627\u0631\u0647\u0627 \u0628\u0631\u0627\u06cc \u0633\u0646\u062c\u0634 \u0642\u062f\u0631\u062a \u0648\u0627\u0642\u0639\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0646\u0633\u0628\u062a \u0628\u0647 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0634\u0627\u062e\u0635 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06cc\u06a9 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062f\u0631 \u0633\u0637\u062d \u0645\u0628\u062a\u062f\u06cc\u060c \u0645\u062a\u0648\u0633\u0637\u060c \u062e\u0648\u0628 \u06cc\u0627 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0686\u0647 \u0645\u06cc\u0632\u0627\u0646 \u0648\u0632\u0646\u0647 \u0631\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0644\u0646\u062f \u06a9\u0646\u062f.<\/p>\n

\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0645\u06cc \u062e\u0648\u0627\u0647\u06cc\u0645 \u062f\u0631 \u0645\u0648\u0631\u062f RSI \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><\/span><\/h3>\n

\u0641\u0631\u0645\u0648\u0644\u0634 \u0647\u0645 \u0633\u0627\u062f\u0647 \u0627\u0633\u062a:<\/strong><\/p>\n

RSI = 1RM \u00f7 \u0648\u0632\u0646 \u0628\u062f\u0646<\/p>\n

Power Clean \u0686\u06cc\u0633\u062a\u061f<\/strong><\/p>\n

\u067e\u0627\u0648\u0631\u06a9\u0644\u06cc\u0646 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u0648 \u0686\u0646\u062f\u0645\u0641\u0635\u0644\u06cc \u062f\u0631 \u0648\u0632\u0646\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0648\u0632\u0646\u0647 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0627 \u06cc\u06a9 \u06a9\u0634\u0634 \u0633\u0631\u06cc\u0639 \u0628\u0647 \u0645\u0648\u0642\u0639\u06cc\u062a Front Rack \u0645\u06cc\u200c\u0631\u0633\u062f.
\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634:<\/p>\n

\u0642\u062f\u0631\u062a \u0639\u0635\u0628\u06cc\u200c\u2013\u0639\u0636\u0644\u0627\u0646\u06cc<\/p>\n

\u0633\u0631\u0639\u062a \u062a\u0648\u0644\u06cc\u062f \u0646\u06cc\u0631\u0648 (RFD)<\/p>\n

\u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u06a9\u0644 \u0628\u062f\u0646<\/p>\n

\u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u062f\u0631 \u0631\u0634\u062a\u0647\u200c\u0647\u0627\u06cc\u06cc \u0645\u062b\u0644 \u062f\u0648\u06cc\u062f\u0646\u060c \u067e\u0631\u0634\u060c \u062a\u063a\u06cc\u06cc\u0631 \u062c\u0647\u062a \u0648 CrossFit<\/p>\n

\u0628\u0647 \u062f\u0644\u06cc\u0644 \u0647\u0645\u06cc\u0646 \u0648\u06cc\u0698\u06af\u06cc\u200c\u0647\u0627\u060c Power Clean \u06cc\u06a9 \u0634\u0627\u062e\u0635 \u0645\u0647\u0645 \u0628\u0631\u0627\u06cc \u0633\u0646\u062c\u0634 Athletism \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n

\u0686\u0631\u0627 \u067e\u0627\u0648\u0631\u06a9\u0644\u06cc\u0646 \u0645\u0639\u06cc\u0627\u0631 \u0645\u0647\u0645\u06cc \u0627\u0633\u062a\u061f<\/strong><\/p>\n

\u0686\u0648\u0646 \u0634\u0628\u0627\u0647\u062a \u062d\u0631\u06a9\u062a\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0628\u0627 \u0645\u0647\u0627\u0631\u062a\u200c\u0647\u0627\u06cc \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u0645\u062b\u0644:<\/p>\n

\u0627\u0633\u067e\u0631\u06cc\u0646\u062a<\/p>\n

\u067e\u0631\u0634 \u0639\u0645\u0648\u062f\u06cc<\/p>\n

\u062a\u063a\u06cc\u06cc\u0631 \u062c\u0647\u062a<\/p>\n

\u062f\u0627\u0631\u062f \u0648 \u0642\u062f\u0631\u062a\u060c \u0633\u0631\u0639\u062a\u060c \u0686\u0627\u0628\u06a9\u06cc \u0648 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0631\u0627 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0627\u0646\u062f\u0627\u0632\u0647 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f.<\/p>\n

\u062c\u062f\u0648\u0644 \u0633\u0637\u062d \u0642\u062f\u0631\u062a \u062f\u0631 Power Clean (\u0628\u0631 \u0627\u0633\u0627\u0633 \u0648\u0632\u0646 \u0628\u062f\u0646)<\/strong><\/p>\n

(\u062e\u0644\u0627\u0635\u0647 \u0648 \u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f\u0634\u062f\u0647)<\/p>\n

\u0648\u0632\u0646 \u0628\u062f\u0646 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u0645\u06cc\u0627\u0646\u06af\u06cc\u0646 \u0645\u06cc\u0627\u0646\u06af\u06cc\u0646 \u062e\u0648\u0628 \u0639\u0627\u0644\u06cc<\/p>\n

45 kg<3636\u20135454\u201367.5>67.5<\/p>\n

50 kg<4040\u20136060\u201375>75<\/p>\n

60 kg<4848\u20137272\u201390>90<\/p>\n

70 kg<5656\u20138485\u2013105>105<\/p>\n

80 kg<6464\u20139696\u2013120>120<\/p>\n

90 kg<7272\u2013108108\u2013135>135<\/p>\n

100 kg<8080\u2013120120\u2013150>150<\/p>\n

110 kg<8888\u2013132132\u2013165>165<\/p>\n

(\u062a\u0645\u0627\u0645 \u0648\u0632\u0646\u200c\u0647\u0627 \u0648 \u0631\u0646\u062c\u200c\u0647\u0627 \u0637\u0628\u0642 \u0644\u06cc\u0633\u062a \u0627\u0635\u0644\u06cc \u062d\u0641\u0638 \u0634\u062f\u0647\u200c\u0627\u0646\u062f.)<\/p>\n

\u00a0\u0633\u0646\u062c\u0634 RSI<\/strong><\/p>\n

\u0648\u0642\u062a\u06cc 1RM \u067e\u0627\u0648\u0631\u06a9\u0644\u06cc\u0646 \u062e\u0648\u062f\u062a \u0631\u0627 \u067e\u06cc\u062f\u0627 \u06a9\u0631\u062f\u06cc\u060c \u0628\u0627 \u062a\u0642\u0633\u06cc\u0645 \u0622\u0646 \u0628\u0631 \u0648\u0632\u0646 \u0628\u062f\u0646\u062a \u0628\u0628\u06cc\u0646 \u062f\u0631 \u06a9\u062f\u0627\u0645 \u0633\u0637\u062d \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u06cc:<\/p>\n

RSI\u0633\u0637\u062d \u0642\u062f\u0631\u062a<\/p>\n

\u06a9\u0645\u062a\u0631 \u0627\u0632 0.8\u06a9\u0645\u062a\u0631 \u0627\u0632 \u0645\u06cc\u0627\u0646\u06af\u06cc\u0646<\/p>\n

0.8\u20131.2\u0645\u06cc\u0627\u0646\u06af\u06cc\u0646<\/p>\n

1.2\u20131.5\u062e\u0648\u0628<\/p>\n

\u0628\u0627\u0644\u0627\u062a\u0631 \u0627\u0632 1.5\u0639\u0627\u0644\u06cc<\/p>\n

\u0646\u06a9\u0627\u062a \u0645\u0647\u0645<\/strong><\/p>\n

\u0627\u06cc\u0646 \u0627\u0639\u062f\u0627\u062f \u062a\u0648\u0635\u06cc\u0641\u06cc\u200c\u0627\u0646\u062f \u0646\u0647 \u062a\u062c\u0648\u06cc\u0632\u06cc\u061b \u0628\u0631\u0627\u06cc \u0647\u0631 \u0641\u0631\u062f \u0628\u0633\u062a\u0647 \u0628\u0647 \u0633\u0627\u0628\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0631\u0634\u062a\u0647 \u0648\u0631\u0632\u0634\u06cc \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u06a9\u0645\u06cc \u062a\u0641\u0627\u0648\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f.<\/p>\n

\u0627\u06af\u0631 \u0648\u0631\u0632\u0634 \u0634\u0645\u0627 \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \/ \u0639\u0645\u0644\u06a9\u0631\u062f\u06cc \u0627\u0633\u062a (CrossFit\u060c \u0641\u0648\u062a\u0628\u0627\u0644\u060c \u0647\u0627\u06cc\u0631\u0627\u06a9\u0633\u060c \u0648\u0632\u0646\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc)\u060c \u062f\u0627\u0634\u062a\u0646 RSI \u0628\u0627\u0644\u0627\u062a\u0631 \u0627\u0647\u0645\u06cc\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0631\u062f.<\/p>\n

\u0645\u0646\u0628\u0639:<\/p>\n

Miller, J., Comfort, P., & McMahon, J. (2023). Laboratory manual for strength and conditioning. Routledge.
Science For Athletes\u00ae\ufe0f \u2013 Recommended 1RM strength categories for Power Clean.<\/p>\n

257 251<\/p>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"

\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\u0634\u0627\u062e\u0635 \u0646\u0633\u0628\u06cc \u0642\u062f\u0631\u062a (RSI) \u06cc\u0627 Relative Strength Index \u06cc\u06a9\u06cc \u0627\u0632 \u062f\u0642\u06cc\u0642\u200c\u062a\u0631\u06cc\u0646 \u0645\u0639\u06cc\u0627\u0631\u0647\u0627 \u0628\u0631\u0627\u06cc \u0633\u0646\u062c\u0634 \u0642\u062f\u0631\u062a \u0648\u0627\u0642\u0639\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0646\u0633\u0628\u062a \u0628\u0647 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0634\u0627\u062e\u0635 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06cc\u06a9 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062f\u0631 \u0633\u0637\u062d \u0645\u0628\u062a\u062f\u06cc\u060c \u0645\u062a\u0648\u0633\u0637\u060c \u062e\u0648\u0628 \u06cc\u0627 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0686\u0647 \u0645\u06cc\u0632\u0627\u0646 \u0648\u0632\u0646\u0647 \u0631\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0644\u0646\u062f \u06a9\u0646\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 RSI \u0635\u062d\u0628\u062a …<\/p>\n","protected":false},"author":1,"featured_media":1119,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24,25],"tags":[],"class_list":["post-1118","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-slide","category-25"],"_links":{"self":[{"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=\/wp\/v2\/posts\/1118","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1118"}],"version-history":[{"count":0,"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=\/wp\/v2\/posts\/1118\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=\/wp\/v2\/media\/1119"}],"wp:attachment":[{"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1118"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1118"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/talayedaran42.ir\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1118"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}