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آنلاین اسپرت
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    5. برنامه های تناسب اندام در خانه
    خوراک

    برنامه های تناسب اندام در خانه

    برنامه های تناسب اندام در خانه

    ورزش و تناسب اندام در خانه

     

    داشتن تناسب اندام و حفظ آن کار ساده ای نیست. اگرچه بهانه آوردن بسیار ساده است. من نمی توانم به باشگاه بروم، زمان کافی برای ورزش ندارم، هوا برای بیرون رفتن و ورزش کردن مناسب نیست. هیچ بهانه ای برای طفره رفتن از ورزش پذیرفتنی نیست. در اینجا اطلاعاتی راجع به برخی فعالیت ها به شما خواهیم داد که  که می توانید بدون تجهیزات خاصی در منزل انجام دهید. تمریناتی که به آسانی در برنامه پرمشغلۀ روزانه شما جای میگیرد.

     

    تمرینات بالاتنه

    پایین آمدن بین دو صندلی، شنا سوئدی، خم شدن کنار میله، بالا کشیدن از میله، بلند کردن وزنه از پهلوها

     

    تمرینات میان تنه

    دراز نشست، پلانک جانبی، ددلیفت

     

    تمرینات پایین تنه

    انجام اسکوات با وزنه، اسکوات در کنار دیوار، حرکت لانگز یا خیز به جلو، بالارفتن از پله

     

    تمرینات بالاتنه

    • پایین آمدن بین دو صندلی

    تجهیزات مورد نیاز: دو عدد صندلی محکم، یک پله یا هر سطح ثابت دیگر

    تکنیک: بین دو صندلی قرار بگیرید. وزن خود را روی دست ها بیاندازید و و پاهارا در مقابل خود کمی دورتر بگذارید. به آرامی خود را پایین بکشید تا بازوان شما موازی قسمت نشستن صندلی قرار بگیرد. در این موقعیت باقی بمانید و سپس کم کم فشار وارد کنید تا به موقعیت ابتدایی خود بازگردید. به هر تعداد که می توانید تکرار کنید.

     

    این نکات را به خاطر داشته باشید: سر را بالا نگه دارید و مستقیم به جلو نگاه کنید. هیچوقت با شتاب این حرکت را انجام ندهید. شدت این حرکت با تغییر ارتفاع پله و صندلی ها قابل تغییر است. حتی می توان شدت این تمرین را با گذاشتن پا بر روی صندلی دیگر افزایش داد. این تمرین را با یک صندلی هم می توان انجام داد.

     

     

    تجهیزات مورد نیاز: دو کتاب بزرگ

    تکنیک: دو کتاب با قطر یکسان انتخاب کنید تا به شما ارتفاع مورد نیاز را بدهد. کتاب ها را روی زمین و به فاصله عرض شانه ها قرار دهید. دست ها را به روی کتاب ها قرار دهید و به طوریکه صورت به سمت پایین است روی زمین دراز بکشید. بدن را با ایجاد فشار به بالا بکشید به طوریکه بازو ها صاف شوند. به آرامی به موقعیت اول بر گردید.

     

    این نکات را به خاطر داشته باشید: مطمئن شوید حرکت را درست انجام می دهید. برای افزایش شدت این تمرین، سعی کنید این حرکت را روی پنجۀ پا انجام دهید. حتی می توانید پای خود را روی پله، صندلی و یا تخت قرار دهید. فاصله دست های خود را کمتر، بیشتر کنید و ببینید در چه حالتی فشار بیشتری را تحمل می کنید. می توانید انواع متفاوتی از شنا سوئدی را تجربه کنید.

     

    • خم شدن کنار میله

    تجهیزات:  وزنه ای که بتوانید در دست بگیرید. می توانید از کیسۀ مواد غذایی استفاده کنید.

     

    تکنیک: در کنار تخت و یا هر سطح مسطح که تکیه گاه خوبی باشد بایستید. دست چپ و زانوی چپ را روی سطح بگذارید. وزنه را در دست راست نگه دارید. به آرامی در حالیکه پشت صاف است، وزنه را بالا کشیده در کنار سینه نگه دارید. وزنه را به آرامی پایین بیاورید تا بازو کاملاً صاف شود. این عمل را تکرار کنید و با استفاده از عضلات کمر تمرکز کنید. این تمرین را با دست راست نیز تکرار کنید.

     

    این نکات را به خاطر داشته باشید: در طول انجام این حرکت، پشت را صاف نگه داشته و عضلات شکم را منقبض کنید. با توجه به شدت انجام تمرین می توانید وزنه های سبک تر و یا سنگین تری را انتخاب کنید.

     

     

    • بالا کشیدن از میله

    تجهیزات مورد نیاز: تکیه گاه مناسب که بلند تر از قد شما باشد. مثل میله ای که در دیوار فرورفته باشد، قسمت بالایی فریم در، یا میلۀ بارفیکس اگر در منزل موجود باشد.

    تکنیک: بر روی یک صندلی بایستید و یا بپرید تا میله را در دست بگیرید. میله را در مشت بگیرید به طوریکه، دستان را با فاصله عرض شانه باز کرده و انگشتان به سمت صورت هستند. با آویزان شدن در زیر میله شروع کنید. به آرامی خود را بالا بکشید به طوریکه چانه به میله برسد. چند لحظه صبر کنید سپس به آرامی به موقعیت اول باز گردید.

    این نکات را به خاطر داشته باشید: هیچوقت با ایجاد شتاب یا نوسان سعی نکنید بدن خود را بالا بکشید. اگر قوی هستید شدت این تمرین را با افزایش تعداد تکرارها و یا با اضافه کردن وزنه به بدن خود افزایش دهید. ممکن است به طوری میله را بگیرید که پشت دست به سمت شما باشد. این امر مهم نیست.

     

    • بلند کردن وزنه از پهلوها

    تجهیزات مورد نیاز: دو عدد بطری

    تکنیک: بطری ها را با آب و یا شن پر کنید. بایستید و پاها را به اندازۀ عرض شانه ها باز کنید. بطری ها را در دو دست، و در کنار بدن نگه دارید. وزنه ها را بالا ببرید تا دست ها در راستای شانه ها قرار گیرند. در طول انجام این حرکت آرنج را کمی خمیده نگه دارید. 8 تا 12 مرتبه تکرار کنید.

    این نکات را به خاطر داشته باشید: حرکت را با شتاب انجام ندهید. مطمئن شوید که حرکت را درست انجام می دهید. با هر بالا بردن وزنه عمل دم، و با پایین آوردن وزنه ها عمل بازدم را انجام دهید. می توانید شدت این حرکت را با تنظبم کردن مقدار آب بطری ها کم و زیاد کنید و یا از اجسام سبک تر و یا سنگین تر استفاده کنید.

     

    تمرینات میان تنه

    تجهیزات مورد نیاز: یک منطقه صاف و مسطح مثل گلیم یا فرش

    تکنیک: به پشت روی سطح صاف دراز بکشید و زانوهای خود را 90 درجه خم کنید. بازوان خود را بکشید و دست ها را روی ران ها قرار دهید. به آرامی بدن را حلقه کنید، سر و شانه ها را از زمین بلند کنید و دست ها را روی ران ها سر دهید تا به زانوها برسد. به موقعیت اول باز گردید. سر و شانه ها را روی زمین بگذارید. تا می توانید این حرکت را انجام دهید.

    این نکات را به خاطر داشته باشید: در طول انجام این حرکت، عضلات شکم را منقبض کنید. با هر نشستن عمل بازدم و با هر دراز کشیدن روی سطح عمل دم را داشته باشید. این حرکت را آرام انجام دهید. برای افزایش شدت این حرکت می توانید وزنه ای را روی سینه نگه دارید.

     

    وسایل مورد نیاز: یک کتاب ضخیم

    تکنیک: کتاب را روی زمین قرار دهید و آرنج خود را روی آن بگذارید. آرنج دقیقاً زیر شانه قرار گیرد. با ایجاد فشار باسن خود را بالا ببرید و دقت کنید بدن در حالت مستقیم قرار گیرد. بین 30 ثانیه تا یک دقیقه در این موقعیت بمانید. در سمت دیگر تکرار کنید.

    این نکات را به خاطر داشته باشید: حالت افقی بدن را در طول انجام این حرکت حفظ کنید. می توانید دست آزاد خود را در بالای سر تا پایین تنه حرکت دهید. 8 تا 12 بار انجام دهید.                  

     

    تجهیزات مورد نیاز: سطل

    تکنیک: سطل را تا قسمت مشخصی از آب پر کنید. سطح آب را علامت بزنید تا دفعه بعد همان میزان آب در سطل بریزید. سطل را در دست بگیرید و پاها را کمی از هم باز کنید. سر را صاف نگه دارید و به جلو نگاه کنید. زانوها را کمی خم کنید. با کمک مفصل ران به جلو خم شوید. پشت را صاف و مستقیم نگه دارید. سطل را به سمت زمین ببرید ودوباره به آرامی به حالت ایستاده برگردید. 8 تا 12 مرتبه تکرار کنید.

    این نکات را به خاطر داشته باشید: مطمئن شوید که حرکت را درست انجام می دهید. برای تنظیم شدت این حرکت، میزان آب موجود در سطل را تغییر دهید. وزنه های دیگری به غیر از سطل می توانید استفاده کنید.

     

    تمرینات پایین تنه

    • انجام اسکوات با سطل

    تجهیزات مورد نیاز: دو عدد سطل

    تکنیک: سطل را تا قسمت مشخصی از آب پر کنید. سطح آب را علامت بزنید تا دفعه بعد همان میزان آب در سطل بریزید. پاهای خود را صاف بر روی زمین بگذارید و به اندازۀ عرض شانه ها از هم باز کنید. ( پنجۀ پا را کمی به خارج بچرخانید) در هر دست یک سطل بگیرید. سر را مستقیم نگه دارید و به جلو نگاه کنید. به آرامی پایین بیایید تا ران ها موازی زمین قرار بگیرند. چند ثانیه نگه دارید. سپس به موقعیت ابتدایی باز گردید. بدن را صاف نگه دارید و اجازه ندهید به جلو خم شود. وقتی پایین می آیید عمل دم را انجام دهید و موقع برخاستن بازدم داشته باشید.

     

    نکات کلیدی را به خاطر داشته باشید: حرکت را به آرامی انجام دهید. عضلات شکم را منقبض کنید، پشت را صاف نگه دارید و مستقیم و به جلو نگاه کنید.

    به جای استفاده از سطل آب می توانید وزنه در دست بگیرید. می توانید کیف خرید را که با قوطی های کنسرو پرشده است به عنوان وزنه استفاده کنید. اگر استفاده از وزنه برای شما خیلی مشکل است می توانید این حرکت را بدون وزنه انجام دهید و یا حتی از صندلی یا میز به عنوان تکیه گاه استفاده کنید. شدت این تمرین را مکث های طولانی تر در قسمت پایین حرکت افزایش دهید.

     

    • اسکوات در کنار ریوار

    تجهیزات مورد نیاز: یک دیوار

    تکنیک: به یک دیوار تکیه دهید و پاها را کمی از دیوار فاصله دهید. پاها باید صاف روی زمین قرارگیرد. پاها را به اندازه عرض شانه باز کنید. زانوهای خود را خم کنید و برای 10 ثانیه نگه دارید. بیشتر خم کنید و 10 ثانیه نگه دارید. دوباره خم کنید و این کار را 5 مرتبه انجام دهید تا به پایین ترین موقعیتی که می توانید برسید. می توانید با افزایش زمان حفظ هر موقعیت، شدت این تمرین را افزایش دهید.

     

    • حرکت لانگز یا خیز به جلو

    تجهیزات مورد نیاز: 2 عدد سطل و یا وزنه معادل

    تکنیک: با ایستادن شروع کنید. یک قدم به جلو بگذارید. هر دو پا باید صاف باشد و پنجه ها به سمت جلو قرار گیرند. بدن را به سمت پایین هدایت کنید به طوریکه ران پای جلویی موازی زمین شود. بلند شوید و به موقعیت اول باز گردید. بدن را صاف نگه دارید و مانع از خم شدن آن به جلو شوید. این عمل را چندین بار انجام دهید. سپس با پای مخالف تکرار نمایید.  مطمئن شوید فاصله دو پا زیاد نباشد. زمانیکه پایین می آیید به زانوی جلویی اجازه ندهید از پنجه پا جلوتر رود. هرجا که احساس خوبی دارید متوقف شوید.

     

    نکات کلیدی را به خاطر داشته باشید: در طول انجام این تمرین عضلات شکم را منقبض کرده و سر و سینه را مستقیم نگه دارید. با در دست گرفتن وزنه های سنگین تر شدت این تمرین را افزایش دهید. می توانید کیف خرید را که با قوطی های کنسرو پرشده است به عنوان وزنه استفاده کنید.

     

    • بالارفتن از پله

    تجهیزات مورد نیاز: پله، صندلی و یا لبه هایی که در هر خانه ای پیدا می شود.

    تکنیک: در مقابل پله بایستید. پاها را به اندازه عرض شانه ها باز کنید. می توانید دست ها را در کنار بدن قرار دهید و یا آن ها را روی ران ها بگذارید، هر کدام که شما راحت تر هستید. یک پا را روی پله بگذارید و خودتان را روی پله بکشید. چند لحظه با دو پا روی پله صبر کنید. با پای مخالف از پله پایین بیایید و به موقعیت ابتدایی باز گردید. این حرکت را به طور تناوبی انجام دهید. 10 تا 20 مرتبه برای هر پا تکرار کنید.

     

    نکات کلیدی را به خاطر داشته باشید: تا آنجا که می توانید، برای کم کردن فشار بر پایین تنه و به حداکثر رساندن تمرین پاها، بدن را صاف و مستقیم نگه دارید. با در دست نگه داشتن وزنه، شدت این حرکت را افزایش دهید. همچنین می توانید با افزایش سرعت انجام حرکت و یا استفاده از پله هایی با ارتفاع متفاوت شدت انجام این تمرین را تنظیم کنید.

     

     

     

     

    ترجمه شده توسط تیم Osport

    استفاده از این مطلب با ذکر منبع بلا مانع است.

    منبع: سایت www.topendsports.com

     

     

     

     

     

                       

     

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    [info]
    Resource "session" is booted
    11:28:24.3754
    [info]
    Service "Authentication" is loaded
    11:28:24.3771
    [info]
    Service "User" is loaded
    11:28:24.3783
    [info]
    Service "Api" is loaded
    11:28:24.3814
    [info]
    Resource "authentication" is booted
    11:28:24.3821
    [info]
    Resource "permission" is booted
    11:28:24.3832
    [info]
    Resource "render_cache" is booted
    11:28:24.4166
    [info]
    Service "Asset" is loaded
    11:28:24.4169
    [info]
    Service "Theme" is loaded
    11:28:24.4212
    [info]
    Translation "module/news:default.fa" is loaded.
    11:28:24.4254
    [info]
    Service "Permission" is loaded
    11:28:24.4309
    [info]
    Service "RenderCache" is loaded
    11:28:24.4409
    [info]
    Service "Markup" is loaded
    11:28:24.4509
    [info]
    Service "Url" is loaded
    11:28:24.4512
    [notice] #412 in module/news/src/Api/Story.php
    Undefined index: getUser
    11:28:24.4572
    [info]
    Service "View" is loaded
    11:28:24.5558
    [info]
    Service "Avatar" is loaded
    11:28:24.5574
    [info]
    Translation "module/favourite:default.fa" is loaded.
    11:28:24.5603
    [info]
    Service "SocialSharing" is loaded
    11:28:24.5632
    [info]
    Translation "theme/osportv3:default.fa" is loaded.
    11:28:24.5898
    [info]
    Translation "module/system:block.fa" is loaded.
    11:28:24.5976
    [info]
    Translation "module/shop:block.fa" is loaded.
    11:28:24.5998
    [info]
    Translation "module/shop:block.fa" is loaded.
    11:28:24.6016
    [info]
    Translation "module/search:block.fa" is loaded.
    11:28:24.6051
    [info]
    Service "Comment" is loaded
    11:28:24.6154
    [info]
    Translation "module/comment:default.fa" is loaded.
    11:28:24.6261
    [info]
    Service "Editor" is loaded
    11:28:24.6332
    [info]
    Route: front:news-story-index.
    debug
    profiler
    11:28:24.2659
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    11:28:24.6013
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    11:28:24.3737
    [0.0007]
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    11:28:24.4267
    [0.0018]
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    11:28:24.4352
    [0.0016]
    query: SELECT `news_story`.`id` AS `id`, `news_story`.`title` AS `title`, `news_story`.`subtitle` AS `subtitle`, `news_story`.`slug` AS `slug`, `news_story`.`topic` AS `topic`, `news_story`.`topic_main` AS `topic_main`, `news_story`.`author` AS `author`, `news_story`.`text_summary` AS `text_summary`, `news_story`.`text_description` AS `text_description`, `news_story`.`text_html` AS `text_html`, `news_story`.`seo_title` AS `seo_title`, `news_story`.`seo_keywords` AS `seo_keywords`, `news_story`.`seo_description` AS `seo_description`, `news_story`.`important` AS `important`, `news_story`.`status` AS `status`, `news_story`.`time_create` AS `time_create`, `news_story`.`time_update` AS `time_update`, `news_story`.`time_publish` AS `time_publish`, `news_story`.`uid` AS `uid`, `news_story`.`hits` AS `hits`, `news_story`.`image` AS `image`, `news_story`.`path` AS `path`, `news_story`.`cropping` AS `cropping`, `news_story`.`main_image` AS `main_image`, `news_story`.`additional_images` AS `additional_images`, `news_story`.`point` AS `point`, `news_story`.`count` AS `count`, `news_story`.`favourite` AS `favourite`, `news_story`.`attach` AS `attach`, `news_story`.`attribute` AS `attribute`, `news_story`.`type` AS `type` FROM `news_story` WHERE `slug` = :where1
    params: [where1] fitness-exercise-at-home;
    11:28:24.4552
    [0.0014]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
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    11:28:24.4594
    [0.0008]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1011;
    11:28:24.4618
    [0.0008]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1011;
    11:28:24.4657
    [0.0014]
    query: UPDATE `news_story` SET `hits` = hits+ 1 WHERE `id` = :where1
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    11:28:24.4678
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    [0.0006]
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    11:28:24.4734
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    11:28:24.4769
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    params: [where1] 381;
    11:28:24.4788
    [0.0014]
    query: SELECT DISTINCT story AS `story` FROM `news_link` WHERE `status` = :where1 AND story != :where2 AND time_publish <= :where3 AND `topic` = :where4 AND `type` IN (:where5, :where6, :where7, :where8, :where9, :where10, :where11) ORDER BY `time_publish` DESC, `id` DESC LIMIT :limit
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    11:28:24.4808
    [0.0014]
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    11:28:24.4834
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    11:28:24.4864
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    11:28:24.4914
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    11:28:24.4935
    [0.0004]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
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    11:28:24.4949
    [0.0004]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
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    11:28:24.4963
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    11:28:24.4982
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    11:28:24.5082
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    11:28:24.5159
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    11:28:24.5206
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    [0.0004]
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    [0.0005]
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    [0.0005]
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    params: [where1] 0;[where2] 484;[where3] story;[where4] news;
    11:28:24.534
    [0.0006]
    query: SELECT `favourite_list`.* FROM `favourite_list` WHERE `item` = :where1 AND `table` = :where2 AND `module` = :where3 ORDER BY `id` DESC, `time_create` DESC
    params: [where1] 484;[where2] story;[where3] news;
    11:28:24.543
    [0.0005]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1011;
    11:28:24.548
    [0.0005]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1011;
    11:28:24.55
    [0.0005]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1011;
    11:28:24.5784
    [0.0007]
    query: SELECT `news_story`.`id` AS `id`, `news_story`.`title` AS `title`, `news_story`.`subtitle` AS `subtitle`, `news_story`.`slug` AS `slug`, `news_story`.`topic` AS `topic`, `news_story`.`topic_main` AS `topic_main`, `news_story`.`author` AS `author`, `news_story`.`text_summary` AS `text_summary`, `news_story`.`text_description` AS `text_description`, `news_story`.`text_html` AS `text_html`, `news_story`.`seo_title` AS `seo_title`, `news_story`.`seo_keywords` AS `seo_keywords`, `news_story`.`seo_description` AS `seo_description`, `news_story`.`important` AS `important`, `news_story`.`status` AS `status`, `news_story`.`time_create` AS `time_create`, `news_story`.`time_update` AS `time_update`, `news_story`.`time_publish` AS `time_publish`, `news_story`.`uid` AS `uid`, `news_story`.`hits` AS `hits`, `news_story`.`image` AS `image`, `news_story`.`path` AS `path`, `news_story`.`cropping` AS `cropping`, `news_story`.`main_image` AS `main_image`, `news_story`.`additional_images` AS `additional_images`, `news_story`.`point` AS `point`, `news_story`.`count` AS `count`, `news_story`.`favourite` AS `favourite`, `news_story`.`attach` AS `attach`, `news_story`.`attribute` AS `attribute`, `news_story`.`type` AS `type` FROM `news_story` WHERE `slug` = :where1
    params: [where1] fitness-exercise-at-home;
    11:28:24.5822
    [0.0006]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1011;
    11:28:24.5838
    [0.0005]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1011;
    11:28:24.5853
    [0.0005]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1011;
    11:28:24.5885
    [0.0008]
    query: SELECT `core_block`.`id` AS `id`, `core_block`.`root` AS `root`, `core_block`.`name` AS `name`, `core_block`.`title` AS `title`, `core_block`.`description` AS `description`, `core_block`.`module` AS `module`, `core_block`.`template` AS `template`, `core_block`.`render` AS `render`, `core_block`.`config` AS `config`, `core_block`.`type` AS `type`, `core_block`.`content` AS `content`, `core_block`.`cache_ttl` AS `cache_ttl`, `core_block`.`cache_level` AS `cache_level`, `core_block`.`title_hidden` AS `title_hidden`, `core_block`.`body_fullsize` AS `body_fullsize`, `core_block`.`active` AS `active`, `core_block`.`cloned` AS `cloned`, `core_block`.`class` AS `class`, `core_block`.`subline` AS `subline` FROM `core_block` WHERE `name` = :where1
    params: [where1] system-user-bar;
    11:28:24.5968
    [0.0004]
    query: SELECT `core_block`.`id` AS `id`, `core_block`.`root` AS `root`, `core_block`.`name` AS `name`, `core_block`.`title` AS `title`, `core_block`.`description` AS `description`, `core_block`.`module` AS `module`, `core_block`.`template` AS `template`, `core_block`.`render` AS `render`, `core_block`.`config` AS `config`, `core_block`.`type` AS `type`, `core_block`.`content` AS `content`, `core_block`.`cache_ttl` AS `cache_ttl`, `core_block`.`cache_level` AS `cache_level`, `core_block`.`title_hidden` AS `title_hidden`, `core_block`.`body_fullsize` AS `body_fullsize`, `core_block`.`active` AS `active`, `core_block`.`cloned` AS `cloned`, `core_block`.`class` AS `class`, `core_block`.`subline` AS `subline` FROM `core_block` WHERE `name` = :where1
    params: [where1] shop-basket;
    11:28:24.5994
    [0.0003]
    query: SELECT `core_block`.`id` AS `id`, `core_block`.`root` AS `root`, `core_block`.`name` AS `name`, `core_block`.`title` AS `title`, `core_block`.`description` AS `description`, `core_block`.`module` AS `module`, `core_block`.`template` AS `template`, `core_block`.`render` AS `render`, `core_block`.`config` AS `config`, `core_block`.`type` AS `type`, `core_block`.`content` AS `content`, `core_block`.`cache_ttl` AS `cache_ttl`, `core_block`.`cache_level` AS `cache_level`, `core_block`.`title_hidden` AS `title_hidden`, `core_block`.`body_fullsize` AS `body_fullsize`, `core_block`.`active` AS `active`, `core_block`.`cloned` AS `cloned`, `core_block`.`class` AS `class`, `core_block`.`subline` AS `subline` FROM `core_block` WHERE `name` = :where1
    params: [where1] shop-basket;
    11:28:24.6009
    [0.0003]
    query: SELECT `core_block`.`id` AS `id`, `core_block`.`root` AS `root`, `core_block`.`name` AS `name`, `core_block`.`title` AS `title`, `core_block`.`description` AS `description`, `core_block`.`module` AS `module`, `core_block`.`template` AS `template`, `core_block`.`render` AS `render`, `core_block`.`config` AS `config`, `core_block`.`type` AS `type`, `core_block`.`content` AS `content`, `core_block`.`cache_ttl` AS `cache_ttl`, `core_block`.`cache_level` AS `cache_level`, `core_block`.`title_hidden` AS `title_hidden`, `core_block`.`body_fullsize` AS `body_fullsize`, `core_block`.`active` AS `active`, `core_block`.`cloned` AS `cloned`, `core_block`.`class` AS `class`, `core_block`.`subline` AS `subline` FROM `core_block` WHERE `name` = :where1
    params: [where1] search-search;
    11:28:24.6092
    [0.0005]
    query: SELECT `news_story`.`id` AS `id`, `news_story`.`title` AS `title`, `news_story`.`subtitle` AS `subtitle`, `news_story`.`slug` AS `slug`, `news_story`.`topic` AS `topic`, `news_story`.`topic_main` AS `topic_main`, `news_story`.`author` AS `author`, `news_story`.`text_summary` AS `text_summary`, `news_story`.`text_description` AS `text_description`, `news_story`.`text_html` AS `text_html`, `news_story`.`seo_title` AS `seo_title`, `news_story`.`seo_keywords` AS `seo_keywords`, `news_story`.`seo_description` AS `seo_description`, `news_story`.`important` AS `important`, `news_story`.`status` AS `status`, `news_story`.`time_create` AS `time_create`, `news_story`.`time_update` AS `time_update`, `news_story`.`time_publish` AS `time_publish`, `news_story`.`uid` AS `uid`, `news_story`.`hits` AS `hits`, `news_story`.`image` AS `image`, `news_story`.`path` AS `path`, `news_story`.`cropping` AS `cropping`, `news_story`.`main_image` AS `main_image`, `news_story`.`additional_images` AS `additional_images`, `news_story`.`point` AS `point`, `news_story`.`count` AS `count`, `news_story`.`favourite` AS `favourite`, `news_story`.`attach` AS `attach`, `news_story`.`attribute` AS `attribute`, `news_story`.`type` AS `type` FROM `news_story` WHERE `slug` = :where1
    params: [where1] fitness-exercise-at-home;
    11:28:24.6118
    [0.0003]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1011;
    11:28:24.6131
    [0.0004]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1011;
    11:28:24.6142
    [0.0003]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1011;
    11:28:24.6156
    [0.0005]
    query: SELECT `comment_root`.* FROM `comment_root` WHERE `module` = :where1 AND `type` = :where2 AND `item` = :where3
    params: [where1] news;[where2] news;[where3] 484;
    11:28:24.6334
    [0.0004]
    query: SELECT `core_session`.* FROM `core_session` WHERE `id` = :where1
    params: [where1] jr710tjpfcpldbmkarkrvheha6;
    11:28:24.6343
    [0.0004]
    query: INSERT INTO `core_session` (`modified`, `data`, `id`, `lifetime`) VALUES (:modified, :data, :id, :lifetime)
    params: [modified] 1732262304;[data] __ZF|a:2:{s:20:"_REQUEST_ACCESS_TIME";d:1732262304.3748341;s:6:"_VALID";a:1:{s:36:"Zend\Session\Validator\HttpUserAgent";s:103:"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; [email protected])";}}PI_USER|a:2:{s:5:"field";a:3:{s:2:"id";i:0;s:8:"identity";s:0:"";s:4:"name";s:10:"مهمان";}s:4:"time";i:1732262604;}hits_news|a:1:{i:484;b:1;}FlashMessenger|C:23:"Zend\Stdlib\ArrayObject":205:{a:4:{s:7:"storage";a:0:{}s:4:"flag";i:2;s:13:"iteratorClass";s:13:"ArrayIterator";s:19:"protectedProperties";a:4:{i:0;s:7:"storage";i:1;s:4:"flag";i:2;s:13:"iteratorClass";i:3;s:19:"protectedProperties";}}};[id] jr710tjpfcpldbmkarkrvheha6;[lifetime] 1440;
    system
    Execution time
    0.3866 s
    Included files
    597 files
    Memory usage
    12280768; peak: 12386032 bytes
    OS
    Linux
    Web Server
    LiteSpeed
    PHP Version
    7.0.33
    Pi Environment
    2.6.0-beta development
    Zend Version
    2.4.11
    Persist Engine
    file
    Cache Storage
    Pi\Cache\Storage\Adapter\Filesystem
    Module
    news
    Theme
    osportv3
    Extensions
    APC: ; Intl; cURL