{"id":12011,"date":"2023-10-26T14:47:00","date_gmt":"2023-10-26T06:47:00","guid":{"rendered":"https:\/\/maxtorc.com\/?p=12011"},"modified":"2023-11-28T10:50:54","modified_gmt":"2023-11-28T02:50:54","slug":"ice-bath-or-hot-tub-for-muscle-soreness","status":"publish","type":"post","link":"https:\/\/maxtorc.com\/ar\/ice-bath-or-hot-tub-for-muscle-soreness\/","title":{"rendered":"\u062d\u0645\u0627\u0645 \u062c\u0644\u064a\u062f\u064a \u0623\u0648 \u062d\u0648\u0636 \u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0633\u0627\u062e\u0646 \u0644\u0639\u0644\u0627\u062c \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a"},"content":{"rendered":"
\n

\u0641\u0648\u0627\u0626\u062f \u062d\u0645\u0627\u0645\u0627\u062a \u0627\u0644\u062b\u0644\u062c \u0645\u0642\u0627\u0628\u0644 \u0623\u062d\u0648\u0627\u0636 \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0627\u0644\u0633\u0627\u062e\u0646\u0629 \u0641\u064a \u0639\u0644\u0627\u062c \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h2>
\n
\n\u0627\u0644\u0641\u0627\u0626\u062f\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u062d\u0645\u0627\u0645 \u0627\u0644\u062b\u0644\u062c\u064a \u0647\u064a \u0623\u0646\u0647 \u064a\u0642\u0644\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628. \u0639\u0646\u062f\u0645\u0627 \u062a\u0624\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0641\u0625\u0646\u0647\u0627 \u062a\u0635\u0628\u062d \u0645\u0644\u062a\u0647\u0628\u0629\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0628\u0628 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0645\u0627\u0645 \u0627\u0644\u062b\u0644\u062c\u064a \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0636\u064a\u064a\u0642 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0645\u0635\u0627\u0628\u0629. \u0648\u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u0631\u0645 \u0648\u0627\u0644\u0623\u0644\u0645.
\n
\n\u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0644\u062d\u0645\u0627\u0645 \u0627\u0644\u062b\u0644\u062c\u064a \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062a\u0631\u0627\u0643\u0645 \u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643. \u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643 \u0647\u0648 \u0646\u062a\u064a\u062c\u0629 \u062b\u0627\u0646\u0648\u064a\u0629 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u062a\u064a\u0628\u0633. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0645\u0627\u0645 \u0627\u0644\u0645\u062b\u0644\u062c \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u062a\u0631\u0627\u0643\u0645 \u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0636\u064a\u064a\u0642 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0645\u0635\u0627\u0628\u0629. \u064a\u0633\u0627\u0639\u062f \u0630\u0644\u0643 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0643\u0645\u064a\u0629 \u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u062a\u0635\u0644\u0628.
\n
\n\u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u062a\u0639\u062a\u0628\u0631 \u062d\u0645\u0627\u0645\u0627\u062a \u0627\u0644\u062b\u0644\u062c \u0639\u0644\u0627\u062c\u064b\u0627 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u0623\u062d\u0648\u0627\u0636 \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0627\u0644\u0633\u0627\u062e\u0646\u0629. \u062a\u0642\u0644\u0644 \u062d\u0645\u0627\u0645\u0627\u062a \u0627\u0644\u062b\u0644\u062c \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u062a\u0631\u0627\u0643\u0645 \u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0648\u0641\u0631 \u0623\u062d\u0648\u0627\u0636 \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0627\u0644\u0633\u0627\u062e\u0646\u0629 \u0631\u0627\u062d\u0629 \u0645\u0624\u0642\u062a\u0629 \u0641\u0642\u0637. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0628\u062d\u062b\u0648\u0646 \u0639\u0646 \u0639\u0644\u0627\u062c \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0641\u0625\u0646 \u062d\u0645\u0627\u0645 \u0627\u0644\u062b\u0644\u062c \u0647\u0648 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0641\u0636\u0644.
\n
\n\u0643\u064a\u0641\u064a\u0629 \u062a\u0639\u0638\u064a\u0645 \u0641\u0648\u0627\u0626\u062f \u062d\u0645\u0627\u0645\u0627\u062a \u0627\u0644\u062b\u0644\u062c \u0648\u0623\u062d\u0648\u0627\u0636 \u0627\u0644\u0645\u064a\u0627\u0647 \u0627\u0644\u0633\u0627\u062e\u0646\u0629 \u0644\u0639\u0644\u0627\u062c \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a
\n
\n\u062a\u0639\u062f \u062d\u0645\u0627\u0645\u0627\u062a \u0627\u0644\u062b\u0644\u062c \u0648\u0623\u062d\u0648\u0627\u0636 \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0627\u0644\u0633\u0627\u062e\u0646\u0629 \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0643\u0644\u0627\u0647\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0641\u0647\u0645 \u0643\u064a\u0641\u064a\u0629 \u062a\u0639\u0638\u064a\u0645 \u0641\u0648\u0627\u0626\u062f \u0643\u0644 \u0645\u0646\u0647\u0645\u0627.
\n
\n

\u062d\u0645\u0627\u0645\u0627\u062a \u0627\u0644\u062c\u0644\u064a\u062f<\/h2>
\n
\n


\n\"Ice<\/h2>
\n
\n\u062a\u0639\u062f \u062d\u0645\u0627\u0645\u0627\u062a \u0627\u0644\u062b\u0644\u062c \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u0627\u0644\u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u062d\u0645\u0627\u0645 \u0627\u0644\u062b\u0644\u062c\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:
\n
\n1. \u0627\u0628\u062f\u0623 \u0628\u062d\u0645\u0627\u0645 \u062f\u0627\u0641\u0626. \u0641\u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0625\u0639\u062f\u0627\u062f\u0647\u0627 \u0644\u0646\u0632\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u062f.
\n
\n2. \u0627\u0645\u0644\u0623 \u062d\u0648\u0636 \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0628\u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0628\u0627\u0631\u062f \u0648\u0623\u0636\u0641 \u0625\u0644\u064a\u0647 \u0645\u0643\u0639\u0628\u0627\u062a \u0627\u0644\u062b\u0644\u062c. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0627\u0621 \u0628\u0627\u0631\u062f\u064b\u0627 \u0628\u062f\u0631\u062c\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u0644\u062a\u0633\u0628\u0628 \u0641\u064a \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0628\u0627\u0631\u062f\u064b\u0627 \u0628\u062f\u0631\u062c\u0629 \u0644\u0627 \u064a\u0645\u0643\u0646 \u062a\u062d\u0645\u0644\u0647\u0627.
\n
\n3. \u0627\u063a\u0645\u0631 \u0646\u0641\u0633\u0643 \u0641\u064a \u0627\u0644\u0645\u0627\u0621 \u0644\u0645\u062f\u0629 10-15 \u062f\u0642\u064a\u0642\u0629. \u0648\u0647\u0630\u0627 \u0633\u0648\u0641 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u0627\u0644\u0623\u0644\u0645.
\n
\n4. \u0628\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645\u060c \u062e\u0630 \u062d\u0645\u0627\u0645\u0627\u064b \u062f\u0627\u0641\u0626\u0627\u064b \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u0643\u064a\u0641 \u0645\u0639 \u062a\u063a\u064a\u0631 \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629.
\n
\n\u0623\u062d\u0648\u0627\u0636 \u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0633\u0627\u062e\u0646\u0629
\n
\n\u062a\u0639\u062f \u0623\u062d\u0648\u0627\u0636 \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0627\u0644\u0633\u0627\u062e\u0646\u0629 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u062d\u0648\u0636 \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0627\u0644\u0633\u0627\u062e\u0646\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:
\n
\n1. \u0627\u0628\u062f\u0623 \u0628\u062d\u0645\u0627\u0645 \u062f\u0627\u0641\u0626. \u0633\u064a\u0633\u0627\u0639\u062f \u0630\u0644\u0643 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0625\u0639\u062f\u0627\u062f\u0647\u0627 \u0644\u0644\u0645\u0627\u0621 \u0627\u0644\u0633\u0627\u062e\u0646.
\n
\n2. \u0627\u0645\u0644\u0623 \u062d\u0648\u0636 \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0627\u0644\u0633\u0627\u062e\u0646 \u0628\u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0633\u0627\u062e\u0646. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0627\u0621 \u0633\u0627\u062e\u0646\u064b\u0627 \u0628\u062f\u0631\u062c\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u0644\u062a\u0633\u0628\u0628 \u0641\u064a \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0633\u0627\u062e\u0646\u064b\u0627 \u0628\u062f\u0631\u062c\u0629 \u0644\u0627 \u064a\u0645\u0643\u0646 \u062a\u062d\u0645\u0644\u0647\u0627.
\n
\n3. \u0627\u063a\u0645\u0631 \u0646\u0641\u0633\u0643 \u0641\u064a \u0627\u0644\u0645\u0627\u0621 \u0644\u0645\u062f\u0629 10-15 \u062f\u0642\u064a\u0642\u0629. \u0648\u0647\u0630\u0627 \u0633\u0648\u0641 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u0627\u0644\u0623\u0644\u0645.
\n
\n4. \u0628\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645\u060c \u062e\u0630 \u062d\u0645\u0627\u0645\u0627\u064b \u0628\u0627\u0631\u062f\u0627\u064b \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u0643\u064a\u0641 \u0645\u0639 \u062a\u063a\u064a\u0631 \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629.
\n
\n3. Submerge yourself in the water for 10-15 minutes. This will help to reduce inflammation and soreness.
\n
\n4. After the bath, take a cool shower to help the body adjust to the temperature change.
\n
\nBy following these steps, you can maximize the benefits of both ice baths and hot tubs for muscle soreness. Both methods can be effective in reducing inflammation and soreness, but it is important to understand how to use them properly in order to get the most out of them.
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