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آنلاین اسپرت
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    2. مطالب
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    بهترین حرکات برای داشتن شکم شش تکه در خانه

    بهترین حرکات برای داشتن شکم شش تکه در خانه

    six pack

    در این مطلب چند نمونه از بهترین حرکات بدنسازی ارائه شده است تا شما را به داشتن شکم شش تکه نزدیک کند.شکم شش تکه زنان و مردان از جمله پر طرفدارترین حالت های بدن برای بدنسازان است.

     

     حرکت کرانچ دوچرخه ای Bicycle Crunch

    هر تمرین شامل چهار تا شش حرکت کلیدی می‌شود. تمرکزتان بر عضلات بالایی و پایینی، عضلات مورب پهلوها و پشت شکم باشد. حرکت کرانچ دوچرخه ای یکی از بهترین حرکت‌هاست. به پشت دراز بکشید و در هوا "پدال" بزنید. یک شانۀ خود را بالا بیاورید. مانند زمانی که می‌خواهید آن را به زانوی مخالف نزدیک کنید. حرکت را در سمت مخالف در دو دستۀ 12تایی تکرار کنید. آرنج‌های خود را عقب نگه دارید و کمرتان روی زمین باشد. این گام اول برای داشتن شکم شش تکه است.

    کرانچ معمولی / استاندارد Standard Crunch

    شهرت کرانچ معمولی به کارآیی آن برمی‌گردد. به پشت دراز بکشید، زانوها خم و کف پاها صاف روی زمین باشد. دستانتان را، طوری که آرنج‌ها به سمت بیرون باشد، پشت‌سرتان بگذارید. در حالی که کمرتان روی زمین است، با استفاده از عضلات شکمی تا حد امکان بالاتنه را از زمین بلند کنید. دراین حالت بمانید؛ سپس آهسته به روی زمین برگردید. این حرکت را در سه دسته با 12- 10 تکرار انجام دهید. در فاصلۀ همۀ تمرینات شکم 30 ثانیه استراحت کنید. این گام دوم برای داشتن شکم شش تکه است.  

    کرانچ معکوس  Reverse Crunch

    در کرانچ معکوس، بر عضلات پایینی شکم، که تقویت آنها دشوار است، تمرکز می‌شود. دست‌ها را کنار بدن قراردهید. کفِ دست‌ها به سمت زمین باشد. از عضلات شکمی برای بالا آوردن پاها استفاده کنید. زانوها را تا امتداد باسن بالا بیاورید. درحالی که زانوها رو به صورت است، عضلات شکمی را بیشتر منقبض و باسن و کمر را از روی زیرانداز بلند کنید. قبل از برگشتن به روی زیرانداز، کمی در این وضعیت بمانید. پاها نباید با زمین تماس داشته باشد. این حرکت را در سه دسته با 10-12 تکرار انجام دهید.این گام سوم برای داشتن شکم شش تکه است.

     

    کرانچ پهلو Side Crunch

    حرکات مختلفی برای کرانچ پهلو وجود دارد. حرکتی را انتخاب کنید که در حین انجام آن دردی را احساس نکنید. شروع حرکت همانند کرانچ معمولی است، به پشت دراز کشیده و زانوها خم باشد به گونه ای که کف پا روی زمین قرار داشته باشد. اگر عضلات پشت و کمر شما به اندازه ی کافی قوی هستند ، می توانید زانوها را به یک سمت مطابق تصویر نگه دارید ، در غیر این صورت در موقعیت استاندارد باقی بماند. عضلات شکم خود را منقبض کرده ، سپس سر و شانه ها ی خود را از زمین جدا کنید و به سمت زانو یی که به پهلو خم شده بچرخید و اگر زانوها حالت استاندارد هستند ، به یک طرف بچرخید. ابتدا تعداد مورد نظر در یک سمت را انجام داده و سپس جهت را عوض کنید.این گام چهارم برای داشتن شکم شش تکه است.

    دراز و نشست Full Sit-Up

    اگرچه دراز نشست آسان به نظر می رسد، اما به راحتی می تواند شما را به چالش بکشد. اگر نمی توانید این حرکت را به تنهایی و کامل انجام دهید از یک یار کمکی بخواهید تا در تمام مراحل پای شما را نگه دارد. سعی کنید این حرکت را کامل انجام دهید ( از خوابیدن روی زمین تا نشستن کامل).این گام پنجم برای داشتن شکم شش تکه است.

    کرانچ با وزنه Weighted Crunch

    هنگامی که به حالت استاندارد کرانچ کامل تسلط پیدا کردید وقت آن است تا آن را با وزنه انجام دهید و می توانید از تمرینات مدیسن بال استفاده کنید. توجه داشته باشید که وزنه را با دستها وسط قفسه سینه نگه دارید و از قرار دادن آن بر روی سینه خودداری کنید. سر را در راستای تنه قرار دهید به طوری که چانه ، سینه را لمس نکند.این گام هفتم برای داشتن شکم شش تکه است.

     

    کرانچ پا صاف Raised Leg Crunch

    عضلات زیر شکم. پاهای خود را مطابق تصویر با زانوی خم بالا نگه دارید و شانه ها و سر خود را از زمین جدا کنید و دوباره به حالت قبل برگردید. توجه نمایید تا سر در راستای تنه نگه داشته شود و چانه به سمت سینه نیاید.این گام هشتم برای داشتن شکم شش تکه است.

    کرانچ وی آپ  V-Ups 

    به پشت دراز بکشید و دست ها را کنار بدن قرار دهید.  همزمان بالاتنه و پاها را همزمان از زمین جدا کنید. دست ها را به سمت پاها بکشید. در این حرکت، بدن به شکل وی در می آید. همزمان با سفت نگه داشتن شکم، کمر را به آرامی به عقب برگردانید و پاها را به حالت کشیده روی زمین قرار دهید.این گام نهم برای داشتن شکم شش تکه است.

    کرانچ جیم بال  Swiss Ball Crunch

     جیم بالی را انتخاب کنید تا پاهای شما مطابق تصویر به حالت 90 درجه قرار گیرد ، این در حالی ست که سر، گردن و شانه های شما تکیه گاه ندارد. دقت کنید تا هنگام پایین رفتن سر و گردن شما خیلی پایین نرود و حرکت رو به پایین به آرامی انجام شود. تمرکز خود را روی عضلات پشت و شکم قرار دهید.این گام دهم برای داشتن شکم شش تکه است.

    کرانچ جیم بال با وزنه Weighted Swiss Ball Crunch

    جیم بال + مدیسن بال / زمانی می توانید این تمرین را انجام دهید که به دو حرکت : کرانچ جیم بال و کرانچ با وزنه مسلط شده باشید. برای انجام این حرکت مدیسن بال را بالای سینه ی خود نگه دارید و روی توپ ثابت بنشینید. زانوها به حالت 90 درجه قرار داشته باشد و به آرامی همراه با مدیسن بال شکم خود را منقبض کنید و به بالا حرکت کنید و این کار را در سِت های مشخص شده در برنامه خود انجام دهید.این گام یازدهم برای داشتن شکم شش تکه است.

    کرانچ قورباغه Frog Crunch

    این حرکت نه تنها تعادل و ثبات اندام های شما را به چالش می کشد، بلکه روی عضلات پایینی شکم تمرکز دارد. روی نشیمنگاه خود در زاویه 45 درجه مطابق تصویر بنشینید. پاها به صورت موازی در کنار هم قرار داشته باشد و برای اجرای حرکت دست ها و پاها را به داخل بدن جمع کنید و دوباره به حالت اول بازگردید.این گام دوازدهم برای داشتن شکم شش تکه است.

    دراز و نشست پا باز Wide-Leg Sit-Up

    برای انجام این دراز و نشست ، عضلات پاهای شما باید از انعطاف پذیری خوبی برخوردار باشند و اگر نیستند با تمرین می توان به هدف مورد نظر رسید. برای انجام این حرکت به صورت پروانه بنشینید به گونه ای که زانوها در جلوی بدن خم باشد و از دو طرف به سمت زمین قرار داشته باشند .مطابق شکل کف پاها رو به هم قرار داشته باشند. از حالت خوابیده حرکت را آغاز کنید و به حالت نشسته آن را تمام کنید و این روند را تا تکرارهای مورد نظر ادامه دهید. توجه داشته باشید که در هنگام پایین رفتن دستان شما صاف است و زمین بالای سر را لمس می کند.این گام سیزدهم برای داشتن شکم شش تکه است.

    درازنشست شکم مرد دونده Running Man Sit-Up

    این نوع درازنشست شکم تا حدودی مشابه کرانچ دوچرخه و کرانچ معمولی است. اجرای حرکت : با پاهایی صاف به پشت دراز بکشید و هنگام بالا آمدن یکی از زانو های خود را خم کنید و بالاتنه را به سمت آن بچرخانید به صورتی که آرنج دست مخالف ، از زانو رد شود (از داخل). و در ادامه پشت شما کاملا زمین را لمس کرده و حرکت را برای سمت دیگر ادامه دهید.این گام چهاردهم برای داشتن شکم شش تکه است.

    دراز نشست پرچم Dragon Flag Sit-Up

    این حرکت شکم ، یکی از حرکات مورد علاقه ی بروس لی بوده است ! برای شروع حرکت روی یک نیکمت دراز بکشید، به صورتی که آرنج های شما خم و در کنار گوش هایتان قرار داشته باشد و نیمکت را بگیرید. با منقبض کردن عصلات شکمتان سعی کنید پاهای خود را بالا بیاورید تا جایی که نشیمن گاهتان از زمین جدا شود و در مراحل بعدی و پیشرفته تر می توانید این حرکت را تا جایی ادامه دهید که پاهایتان در بالای شانه ها قرار بگیرند ( دقت داشته باشید در مرحله ی پیشرفته عضلات شکم و پشت شما به اندازه ی کافی قوی باشند تا از آسیب دیدگی دور بمانید شود) و در هنگام بازگشت به حالت اولیه بدن کاملا روی نیمکت قرار بگیرد.این گام پانزدهم برای داشتن شکم شش تکه است.

    کرانچ معکوس پالس Reverse Crunch Pulse

    کرانچ پالس را در دو حالت می توانید انجام دهید؛ پاها کاملا صاف به سمت بالا جهت داشته باشند یا زانو ها خم شده و ساق پاها با زمین موازی باشند.
    طریقه انجام این حرکت : ابتدا به پشت بر روی زمین دراز بکشید و پاهای خود را در هوا معلق نگه دارید، عمود بر زمین. عضلات شکم خود را منقبض کرده و باسن خود را در وقفه های کوتاه زمانی بالا و پایین ببرید. برای انجام این تمرین بدنسازی فقط از عضلات شکم کمک بگیرید و بر روی آنها تمرکز داشته باشید.این گام شانزدهم برای داشتن شکم شش تکه است.

    کرانچ وی با مدیسن بال Medicine Ball V-Ups

    اگر با کرانچ وی به اندازه کافی به چالش کشیده نمی شوید، می توانید به آن یک توپ مدیسن بال اضافه کنید. نحوه ی اجرای این حرکت مانند همان کرانچ وی است با این تفاوت که با نگه داشتن یک توپ در دستتان حرکت را انجام دهید به صورتی که هنگام بالا آمدن توپ را به نوک انگشتان پاهایتان بزنید و در هنگاه صاف شدن بدن توپ را بالای سر ببرید. توجه کنید که توپ را بالای سر خود بر روی زمین نگه ندارید و حرکت را بی وقفه تکرار کنید.این گام هفدهم برای داشتن شکم شش تکه است.

    کرانچ پشت روی توپ  Stability Ball Back Crunch

    نحوه ی  انجام این حرکت: از طرف شکم بر روی توپ بخوابید و پاها را مانند ستون بر زمین قرار دهید. دست ها را پشت سر گذاشته و با درگیر کردن عضلات شکم و کمر بالاتنه را بالا و پایین ببرید. این تمرین را به آرامی انجام دهید و در تمام طول تمرین به زمین نگاه کنید تا از مصدومیت گردن یا  کمر پیشگیری شود.این گام هجدهم برای داشتن شکم شش تکه است.

    شکم روسی Russian Twist

    شما به عنوان یک ورزشکار احتیاج دارید تا تعادل خود را در هنگام چرخش به کناره ها  حفظ نمایید.
    نحوه ی  انجام این حرکت : بر روی زمین نشسته و کمی به عقب متمایل شوید. سپس پاها را کمی از زمین جدا کنید. دست ها را در مرکز بدن جلوی قفسه سینه کشیده و چسبیده به هم نگه دارید. با درگیر کردن عضلات شکم، بالاتنه را بدون خم کردن کمر یا پا به طرفین بچرخانید. بدون تغییر فرم حرکت این تمرین  را متناوبا تکرار کنید.این گام نوزدهم برای داشتن شکم شش تکه است.

    شکم روسی با وزنه Weighted Russian Twist

    این حرکت مشابه حرکت قبل است با این تفاوت که با بار اضافه انجا می شود و تنها یک مدیسن بال را با دستانتان نگه دارید و با آرنج های کشیده توپ را هنگام چرخش به طرفین ببرید.  در حین انجام این تمرین  هیچ گاه کمر خود را خم نکنید و انحنای طبیعی آن را حفظ کنید. این گام  بیستم برای داشتن شکم شش تکه است.

    کرانچ قیچی  Scissor-Kick Crunch

      در حین انجام کرانچ قیچی کمر خود را صاف بر روی زمین نگه دارید. نحوه ی  انجام این حرکت : دست ها را نزدیک مفاصل ران گذاشته و مفاصل ران خود را برای  حمایت دست ها بر روی آنها قرار دهید. عضلات شکم را منقبض کرده و پاها را کمی از زمین جدا کنید. با حفظ سطح تماس کمر با زمین، یکی از پاها را بالا ببرید و صافی آن ها را حفظ کنید. به محض اینکه پای خود را پایین آوردید پای دیگر را بالا ببرید. این تناوب را تا سر حد توان خود ادامه دهید.این گام  بیست و یکم برای داشتن شکم شش تکه است.

    کرانچ پهلو Side Plank Crunch

    این حرکت چالش حفظ پایداری حرکت پلانک را با انقباض و درگیری ماهیچه ها در حرکت کرانچ تلفیق می کند و بر روی عضلات مورب تاثیر می گذارد.
    نحوه ی انجام این حرکت : همانند تصویر کار را با قرارگیری در موقعیت پلانک کناری با تکیه بر دست ها، ساعد و قوزک پا شروع کنید. از نوک پا تا شانه ها، تمام بدن را در یک خط صاف نگه دارید. دست بالایی خود را به سمت سقف بالا ببرید. سپس، آرنج دست و زانوی پا را خم کرده و به طرف یکدیگر حرکت دهید تا در نیمه راه به یکدیگر برسند. در این نقطه است که درگیری عضلات مورب به شدت احساس می شود. در آخر پای خود را پایین بیاورید و دست را نیز به حالت اول بازگردانید. قبل از تکرار حرکت با طرف دیگر بدن،‌ حنما یک سِت کامل را برای یک سمت بدن به پایان برسانید.این گام  بیست و دوم برای داشتن شکم شش تکه است.

     اکنون که با تعداد زیادی از حرکات شکم و پهلو آشنا شدید، دیگر زمان آن است تا گام اول را برای ساختن شکم شش تکه بردارید و توجه داشته باشید دنیای بدنسازی بسیار گسترده و وسیع است و این حرکات تنها بخشی از تمرینات بدنسازی برای داشتن شکم شش تکهمی باشند.

     

    ترجمه از تیم Osport

    منبع : livestrong.com

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     


     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

      • ...
    اشتراک گذاری در شبکه های اجتماعی
    مطالب مشابه
    مکمل های ضروری برای دونده گان
    چگونه از تاول ها جلوگیری و مراقبت کنیم؟
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    تفاوت بین پروتئین وی کنسانتره، ایزوله و هیدرولیز چیست؟
    چگونه یک برنامه منظم ورزشی را با بیماری قلبی شروع کنیم؟
    باور عمومی نوشیدن روزانه 8 لیوان آب درست نیست!
    چگونه از درد مفاصل و گرفتگی عضلات پیشگیری کنیم؟
    5 تا از بهترین مکمل ها برای افزایش عملکرد ورزشکاران
    چگونه ورزش در درمان کمردرد کمک می کند؟
    چگونگی خرید کفش ورزشی

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    23:23:51.5471
    [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] 1416;
    23:23:51.5488
    [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] 1416;
    23:23:51.5511
    [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] 1212;
    23:23:51.5527
    [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] 1212;
    23:23:51.5545
    [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] 1212;
    23:23:51.5576
    [0.0031]
    query: SELECT `favourite_list`.* FROM `favourite_list` WHERE `uid` = :where1 AND `item` = :where2 AND `table` = :where3 AND `module` = :where4
    params: [where1] 0;[where2] 267;[where3] story;[where4] news;
    23:23:51.5614
    [0.0008]
    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] 267;[where2] story;[where3] news;
    23:23:51.573
    [0.0012]
    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] 891;
    23:23:51.5794
    [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] 891;
    23:23:51.5815
    [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] 891;
    23:23:51.6091
    [0.0008]
    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] six-packs-of-men;
    23:23:51.6185
    [0.0009]
    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] 891;
    23:23:51.6209
    [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] 891;
    23:23:51.6232
    [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] 891;
    23:23:51.6282
    [0.0010]
    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;
    23:23:51.6455
    [0.0009]
    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;
    23:23:51.6516
    [0.0009]
    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;
    23:23:51.6554
    [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] search-search;
    23:23:51.6744
    [0.0012]
    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] six-packs-of-men;
    23:23:51.6852
    [0.0009]
    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] 891;
    23:23:51.6878
    [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] 891;
    23:23:51.6901
    [0.0007]
    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] 891;
    23:23:51.6931
    [0.0032]
    query: SELECT `comment_root`.* FROM `comment_root` WHERE `module` = :where1 AND `type` = :where2 AND `item` = :where3
    params: [where1] news;[where2] news;[where3] 267;
    23:23:51.7364
    [0.0013]
    query: SELECT `core_session`.* FROM `core_session` WHERE `id` = :where1
    params: [where1] m20eoaarklfnou818ifpmqbd97;
    23:23:51.7389
    [0.0012]
    query: INSERT INTO `core_session` (`modified`, `data`, `id`, `lifetime`) VALUES (:modified, :data, :id, :lifetime)
    params: [modified] 1732218831;[data] __ZF|a:2:{s:20:"_REQUEST_ACCESS_TIME";d:1732218831.3099971;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:1732219131;}hits_news|a:1:{i:267;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] m20eoaarklfnou818ifpmqbd97;[lifetime] 1440;
    system
    Execution time
    0.5388 s
    Included files
    597 files
    Memory usage
    12454616; peak: 12637704 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