ETELAT DAR MOREDE TAGHZIYE

MORGH
85 gram sine morgh post kande haviye 3 gram charbi mibashad.
Bar khalafe bavare omomi raghane mojod dar poste morgh dar hengameh pokhtan varade goshte an nemishavad, banabar in morgh ra ba post in bepazid va ghabl az pokhtane anra joda konid.

100 gram sine morgh bedone post shamele : kaleri

kaleri:150 gram
charbi:3 gram
carbohydrat:0 gram
protein:30 gram
sediom:65 miligram
fiber:0 gram

GOSHTE GAV
goshte lokhte gav, daraye protein va ahan mibashad. say konid ta hade momken charbiye rooye gosht ra joda konid.
dar sorate emkan gosht ra be sorate kababi masraf konid.
85 gram goshte lokhte gav

kaleri: 163
charbi: 5gram
carbohydrat:0 gram
protein:27 gram
sediom:56 miligram
klostorol:69mili gram
fiber:0 miligram

SALEM VA TANDOROST BASHID (BY ADMIN IMAN)

1 Barnameye badansazi (SUPER SET)

In barname super set hastesh va barnameye besiyar aliye man khodam in barnamaroo estefade mikonam.

A
peres sine (tedad be delkhah) + Sarshane halter az jelo 4.10

Zir baghal kesheshi az jelo 3.10 + Dambel zir baghal 3.8

Ghafase 3.10 + Nashr az jelo 3.10

shena soedi 3.10

shekam 3.15 + Charkheshe kamar 1 min

B
Jelo pa dastgah 3.10 + Posht pa dastgah 3.8

Jelo bazo halter 3.10 + Posht bazo dambel 3.8

posht bazo halter 3.10 + Jelo bazo dambel 3.10

Hage khabide 4.10

Jelo bazo lari 3.8 + Jelo bazo sim kesh 3.10

kamar 3.10 + Zir shekam 3.12

C
Sarshane halter az posht 4.8 + Bala sine 4.10

zir baghal kesheshi az posht 3.10 + Pelaver 3.8

Sarshone joft dambel 3.8 + Nashr az tarafein 3.8

parvaneh ( bater fly) 3.12

baghal dambel 3.8 + shekam 3.15

har rooz pele 4 min
har rooz docharkhe sabet 4 min
har 3 rooz 10 sec be pele va 2charkhe ezafe shavad.

Khob lazem ast 1 seri tozihat bedam , beine har 2 harekat + gozashtam manzoram in bod ke beine in 2 ta harekat ziyad esterahat nakonid max 10 sec esterahat. Bad az har harekat shoma mitavanid 30 sec esterahat konid.

Salem va tandorost bashid (BY ADMIN IMAN)

Makhfi kardane IP dar moghabele hakerha (amozeshi)

Dar sorati ke tanha sarreshtei az HACK va aminiyat ra dashte bashid, midanid ke besiyari az Hackerha baraye nofoz be systeme ghorbani az IP o estefadeh mikonand. ba estefade az in tarfand mitavanid kari konid ke IP shoma baraye hamishe dor az dastres in afrad bashad va be noi be tore kamel IP khodetan ro az dastrese digaran makhfi negah darid.

Baraye in kar:
1-Ebteda az menuye START be RUN rafte va dar mohite run ebarate MMC ro type namaid.
2-Dar mohite jadid, az menuye FILE be ghesmate ADD/REMOVE SNAP-IN beravid.
3-Dar panjereye baz shode bar roye dokmeye ADD klick konid.
4-Dar panjereye jadid, bar roye IP SECURITY POLICY MANAGEMENT klick karde va dokmeye add ra bezanid.
5-sepas FINISH ra zade va kharej shavid.
6-Dar panjereye ghabli bar roye OK klick konid.
7-Hal dar haman mohit avaliye hastid. Dar hale hazer icone kenariye ebarate IP SECURITY POLICY MANAGEMENT zard rang ast. Aknon mibayest bar rooye an klick konid ta range an sabr taghir peyda kone.
8-Dar payan az menuye FILE be EXIT rafte va ba entekhabe YES in amaliyat ra zakhire konid.

MOVAFAGH BASHID (BY ADMIN IMAN)