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    4. 18 تمرین ول اسلايد (Valslide) از مبتدی تا پیشرفته
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    18 تمرین ول اسلايد (Valslide) از مبتدی تا پیشرفته

    • زمان : ۱۳۹۷/۱/۱۸ ه‍.ش.،‏ ۲۰:۱۶
    • نمایش : ۵٬۴۰۸ دفعه
    • موضوع : علم ورزش
    18 تمرین ول اسلايد (Valslide) از مبتدی تا پیشرفته

    با استفاده از ول اسلايد (Valslide) مي‌توانيد كالری بيشتری بسوزانيد، چربی بيشتری از دست دهيد و عضله ‌سازی كنيد.

     

    ول اسلايد (Valslide) صفحه اي با لايه زيرين پلاستيكی و روكش فوم پليمری مي باشد كه مي‌توانيد با كمك آن بر روي كليه سطوح از جمله فرش، موكت، پاركت، سراميك و ديگر سطوح به انجام حركات ورزشی و دورانی مختلف بپردازيد. ول اسلايد (Valslide) حركاتی راحت و روان را بر روی سطوح مختلف برای شما به ارمغان مي‌آورد. به كمك اين وسيله میتوانيد كالری بيشتری بسوزانيد، چربی بيشتری از دست دهيد و عضله ‌سازی كنيد. با استفاده از ول اسلايد (Valslide) قادر خواهيد بود حركات زيادی از جمله تمرينات شكم، سينه، پهلو و … را انجام دهيد. همچنين شما می توانيد اين وسيله را با دستگاه های ديگرتناسب اندام مانند تی ار ايكس (TRX) تركيب كرده تا به بهترين نتيجه دلخواه دست يابيد.

    ول اسلاید توسط Valerie Waters مربی شخصی نخبگان هالیوود برای هر سطحی از تناسب اندام ایجاد شده است. ول اسلاید تمرینات را ساده تر ساخته و همراه با نتیجه های فوری و مؤثرتر همراه می کند. سادگی حرکات این ابزار تمرینی را یک وسیلۀ مؤثر می سازد که لازم است به تمرینات روزانه اضافه شود. ول اسلاید به ویژه برای گستره ای از حرکات کنترل شده و روان که عضلات را تقویت و بدون چربی می سازد، طراحی شده است. در حالی که برنامه های دیگر از ابزارهای سنگین و گران قیمت و فانتزی استفاده می کنند تا نظر ورزشکاران را جلب کنند، ول اسلاید با وجود سادگی نتایج بسیار خوبی به همراه دارد.

    ول اسلاید برای کاهش ضربات در تمرینات خاص و یا تشدید تمرینات شکمی و عضلات مرکزی مفید است. دو نوع ول اسلاید برای استفاده بر روی فرش و یا استفاده بر روی سطوح براق مانند چوب، سنگ و یا ... وجود دارد. در ادامه لیستی از تمرینات با ول اسلاید معرفی می شود که برای شروع می توانید استفاده کنید:

    تمرینات مناسب مبتدیان:

     

     

    1. حرکت کوهنورد سریع (Fast Mountain Climbers)

    این حرکت مقدمه خوبی برای استفاده از ول اسلاید است. درحالیکه در موقعیت پوش آپ (شنا سوئدی) قرار می گیرید یک ول اسلاید را زیر پاهای خود قرار دهید. بازوها را صاف کنید، عضلات شکمی را منقبض نموده و به ترتیب زانوها را به قفسۀ سینه نزدیک کنید. به آرامی حرکت را شروع کرده و سپس سرعت دهید. این تمرین نه تنها مناسب عضلات مرکزی بلکه یک ورزش عالی قلبی عروقی است. این ورزش برای مبتدیان عالی است. برای افزایش ضربان قلب 30 ثانیه امتحان کنید!

     

     

    1. لانج معکوس(Reverse Lunge)

    انجام لانج معکوس با یک ول اسلاید در زیر پای متحرک ابعاد دیگری را به لانج معکوس معمول اضافه می کند. زمانیکه پا را به عقب و در موقعیت شروع باز می گردانید متوجه خواهید شد که باید با اصطکاکی که ول اسلاید تولید می کند مقابله کنید. به خاطر داشته باشید که هنوز حرکت لانج و نه کشش فلکسور ران را انجام می دهید. ابتدا در یک جهت انجام دهید و سپس پا را عوض نمایید.

     

     

    1. کرول همسترینگ (Hamstring Curl)

    این تمرین برای کار کردن بر روی عضلات همسترینگ عالی است. بر پشت دراز بکشید و پاشنه دو پا را بر روی ول اسلاید بگذارید. لگن را بالا برده و تا زمانیکه پاها را به باسن نزدیک می کنید و دوباره به موقعیت اول باز می گردانید بالا نگه دارید. زمانیکه این تمرین را برای اولین بار شروع می کنید ممکن است بهتر باشد با یک پا تمرین کنید. مطمئن شوید که در انتهای حرکت پاها را کاملاً کشیده اید تا عضله همسترینگ به طور کامل کشیده شود.

     

     

    1. حرکت کوهنورد آهسته(Slow Mountain Climbers)

    تمرین عضلات مرکزی عالی که بر روی ثبات کا می کند. این تمرین بسیار مشابه تمرین شماره یک است با این تفاوت که زانوها به قسمت خارجی آرنج برخورد می کنند. این حرکت باید خیلی آرام انجام شود تا عضلات مرکزی به درستی درگیر شوند. هرچه آهسته تر این حرکت را انجام دهید حرکت دشوار تر خواهد بود. تلاش کنید در حد امکان ران ها را در این حرکت در گیر کنید.

     

     

    1. لانج جانبی(Side Lunge)

    این تمرین یکی از مشکل ترین تمرینات برای افراد مبتدی است و نیازمند انعطاف پذیری در لگن می باشد. در حالت ایستاده شروع کنید و یک ول اسلاید را زیر یک پا قرار دهید. پا را به یک جهت بکشید و باسن را به عقب دهید تا ران موازی زمین قرار گیرد. قفسه سینه خود را بالا نگه داشته و کمر را صاف کنید. صبر کرده و دوباره به موقعیت اول باز گردید. هرچه در موقعیت لانج پایین تر بیایید عضلات باسن را بیشتر درگیر خواهید کرد.

     

    1. لانج به جلو(Forward Lunge)

    خیلی مشابه با لانج معکوس اما رو به جلو است. شما این تغییرات را سخت تر از لانج معکوس خواهید دید. استفاده از ول اسلاید برای لانج رو به جلو به شما می آموزد که پای عقب را به گونه ای متفاوت زیر بار قرار دهید زیرا وزن اضافه بر روی پایی که بر روی ول اسلاید قرار دارد به راحتی تعادل شما را بر هم می زند. اصطکاک ایجاد شده ناشی از وجود ول اسلاید در پای جلویی چیزی است که در هنگام انجام لانج به جلوی معمولی در نظر نمی گیرید.

     

     

    1. لانج ساعت گرد(Clock Lunge)

    یک تمرین عالی برای پایان بخشیدن به تمرینات قسمت مبتدی است. لانج ساعت گرد به شیوه ای متفاوت از موارد ذکر شده در بالا بر الگوی لانج شما کار خواهد کرد. با موقعیت لانج به جلو و با پای راست شروع کنید، سپس لانج جانبی با پای راست و در پایان لانج معکوس با پای راست را انجام دهید. سپس پاها را عوض کرده و به ترتیب لانج معکوس با پای چپ، لانج جانبی با پای چپ و در پایان لانج به جلو با پای چپ را انجام دهید. پاها را عوض کرده و تکرار کنید. توجه داشته باشید که حرکت لانج را در جهت عقربه های ساعت 12، 3، 6، 9 و 12 انجام داده اید.

     

    تمرینات پیشرفته ول اسلاید

    1. اسکوات تراست( Squat Thrust)

    یکی دیگر از تمرینات قلبی عروقی که بر عضلات مرکزی کار می کند. در موقعیت انجام تمرین کوهنورد سریع قرار گیرید. هر دو پا را به روی ول اسلاید قرار دهید و به سمت سینه بکشید و سپس به عقب باز گردانید. عضلات مرکزی را منقبض کرده و مطمئن شوید که با کشیدن کامل پاها به عقب حرکت را کامل می کنید. 30 ثانیه بدون توقف برای بالا بردن ضربان قلب انجام دهید.

     

     

    1. لانج دوتایی(Double Lunge)

    این تمرین، یکی از تمرینات خوب برای آزمایش پاها است. یک پا را به روی ول اسلاید بگذارید و تصور کنید پای دیگر به زمین چسبیده است. سپس لانج معکوس و لانج رو به جلو را انجام دهید. سرعت را به میزان قابل توجهی حفظ کنید و اطمینان حاصل کنید که زانوی خود را برای هر تکرار به زمین نزدیک می کنید. هر لانج معکوس و به جلو را یک بار بشمارید و 10 مرتبه برای هر پا تکرار نمایید.

     

     

    1. راه رفتن تمساح(Alligator Walk)

    این تمرین برای عضلات مرکزی و همچنین شانه ها سودمند است. ثبات شانه برای انجام صحیح این تمرین لازم است. در موقعیت پوش آپ قرار گیرید و پاها را به روی ول اسلاید قرار دهید. بعد با درگیر کردن عضلات مرکزی و صاف نگه داشتن کمر شروع به کشیدن خود به سمت جلو با استفاده از دست ها کنید. تنها دست ها را برای کشیدن خود به سمت جلو حرکت دهید و پاها را به دنبال خود بکشید. 10 مرتبه به جلو و 10 مرتبه به عقب حرکت کنید اگر باسن شما به سمت پایین خم شد حرکت را متوقف کنید.

     

     

    1. کشش دست به خارج(Hand Slide Outs)

    تمرینی قدرتمند برای عضلات مرکزی که می تواند با توجه به توانایی های شخص انجام شود. در موقعیت پوش آپ قرار گیرید و هر دو دست را به روی ول اسلاید قرار دهید. سپس به نوبت دست ها را تا جاییکه می توانید به جلو بکشید. قسمت مهم دربارۀ این تمرین درگیر کردن عضلات شکمی و صاف نگه داشتن پشت است.

     

     

    1. لانج معکوس با بالا بردن دست ها(Reverse Lunge with Overhead Reach)

    حرکت کامل بدن که کشش در کمر ایجاد کرده و فلکسور عقب ران را تحریک می کند. حرکت لانج معکوس معمول را همانطور که در قسمت های ابتدایی ذکر شده است انجام دهید. همانطور که زانوی عقب را به موقعیت لانج پایین می آورید هر دو دست را به بالا ببرید و همزمان با عقب بردن پای جلویی و برگشتن به موقعیت ایستاده دست ها را پایین بیاورید.

     

     

    1. Plank Slide Outs

    در موقعیت پلانک معمول قرار گرفته هر دو پا را به روی ول اسلاید قرار دهید. عضلات شکمی را درگیر کرده و ران ها را بالا نگه داشته و پاها را تا اندازه ای که می توانید عضلات مرکزی را کنترل کنید به عقب بدهید و سپس به موقعیت اولیه باز گردید. اگر در انجام این حرکت تازه کار هستید، برای شروع فقط چند اینچ به جلو و عقب جابه جا شوید.  

     

    1. ترکیب پوش آپ و اسکوات تراست(Push Up to Squat Thrust)

    یک تمرین ترکیبی ول اسلاید که با پوش آپ معمولی شروع شده و سپس اسکوات تراست افزوده می شود. تمرین را با موقعیت پوش آپ و قرار دادن پاها به روی ول اسلاید شروع کنید. یک حرکت پوش آپ را انجام دهید و زمانیکه به بالای حرکت می رسید پاها را به داخل و خارج برای انجام اسکوات تراست بکشید. سرعت را ثابت نگه دارید و حالت بدن را قربانی سرعت نکنید. عضلات مرکزی را منقبض کرده و لگن را بالا نگه دارید.

     

     

    1. حرکت کوهنورد کراس( Cross Body Mountain Climbers)

    مشابه حرکت کوهنورد به صورت آهسته اما تمرکز بیشتری بر روی عضلات اُریب شکمی دارد. در موقعیت پوش آپ قرار گیرید و پاها را به روی ول اسلاید قرار دهید. پا را تاجایی که ممکن است به آرنج مخالف نزدیک کنید. پا را به موقعیت اولیه بازگردانید و با پای دیگر تکرار کنید. حرکت را کنترل شده و به آرامی انجام دهید.

     

    1. قله(Pikes)

    یک تمرین عالی برای عضلات مرکزی که نیازمند ثبات عضلات مرکزی و همچنین انعطاف پذیری عضلات همسترینگ است. در موقعیت پوش آپ قرار گرفته هر دو پا را به روی ول اسلاید قرار دهید. پاها را صاف کرده، باسن را بالا ببرید و پاها را به داخل بکشید و بدون خم کردن پاها تا جاییکه می توانید به دست ها نزدیک کنید. سپس پاها را به آرامی به عقب کشیده و در موقعیت پوش آپ قرار گیرید.

     

    1. ساید پلانک( Side Plank Reach Through)

    در موقعیت پلانک به پهلو قرار بگیرید و ول اسلاید را در دست بالایی قرار دهید. ول اسلاید را به روی زمین بلغزانید و دست را از زیر بدن تا جایی که امکان دارد رد کنید. تا جاییکه می توانید به بدن چرخش دهید. دست را به موقعیت اولیه باز گردانید و دوباره شروع کنید. حرکت را به آرامی انجام داده و لگن را بالا نگه دارید.

     

    1. پوش آب با کشیدن دست به خارج(Push Up Slide Outs)

    این تمرین مرحله ای بالاتر از پوش آپ معمولی است و واقعا عضلات سه سر و قفسه سینه را به چالش می کشد. با حرکت پوش آپ معمولی شروع کنید و هر دو دست را به روی ول اسلاید قرار دهید. زمانیکه به پایین می آیید تا جای ممکن یک دست را به خارج حرکت دهید. زمانیکه به بالا می روید دست را به موقعیت اولیه باز گردانید. می توانید بر روی یک دست کار کنید و یا به تناوب روی هر دو دست تمرین کنید.

     

    تمرینات بالا به وسیله دیگری غیر از ول اسلاید احتیاجی ندارد. می توانید زمانیکه با ول اسلاید به مهارت رسیدید همین تمرینات را با استفاده از وزنه و یا کتل بل نیز انجام دهید. ول اسلاید را به هر کجا که می روید ببرید، پشیمان نخواهید شد.

     

     

     

     

    ترجمه شده توسط تیم Osport

    استفاده از این مطلب تنها با ذکر منبع و دادن لینک فعال به مطلب مجاز می باشد.

    منبع: www.gbpersonaltraining.com/18-valslide-exercises-from-beginner-to-advanced

     

     

     

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    22:42:03.7963
    [info]
    Resource "modules" is booted
    22:42:03.7977
    [info]
    Service "Session" is loaded
    22:42:03.8475
    [info]
    Resource "session" is booted
    22:42:03.8489
    [info]
    Service "Authentication" is loaded
    22:42:03.8538
    [info]
    Service "User" is loaded
    22:42:03.8577
    [info]
    Service "Api" is loaded
    22:42:03.8656
    [info]
    Resource "authentication" is booted
    22:42:03.8666
    [info]
    Resource "permission" is booted
    22:42:03.8684
    [info]
    Resource "render_cache" is booted
    22:42:03.9253
    [info]
    Service "Asset" is loaded
    22:42:03.9263
    [info]
    Service "Theme" is loaded
    22:42:03.9345
    [info]
    Translation "module/news:default.fa" is loaded.
    22:42:03.9453
    [info]
    Service "Permission" is loaded
    22:42:03.9536
    [info]
    Service "RenderCache" is loaded
    22:42:03.972
    [info]
    Service "Markup" is loaded
    22:42:03.9882
    [info]
    Service "Url" is loaded
    22:42:03.9888
    [notice] #412 in module/news/src/Api/Story.php
    Undefined index: getUser
    22:42:03.9982
    [info]
    Service "View" is loaded
    22:42:04.2793
    [info]
    Service "Avatar" is loaded
    22:42:04.2833
    [info]
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    22:42:04.2869
    [info]
    Service "SocialSharing" is loaded
    22:42:04.2909
    [info]
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    22:42:04.3361
    [info]
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    22:42:04.3523
    [info]
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    22:42:04.3576
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    22:42:04.3598
    [info]
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    22:42:04.365
    [info]
    Service "Comment" is loaded
    22:42:04.3822
    [info]
    Translation "module/comment:default.fa" is loaded.
    22:42:04.404
    [info]
    Service "Editor" is loaded
    22:42:04.4192
    [info]
    Route: front:news-story-index.
    debug
    profiler
    22:42:03.6416
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    22:42:04.007
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    22:42:04.1256
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    22:42:04.1309
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    [0.0015]
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    22:42:04.1448
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    22:42:04.1486
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    22:42:04.1528
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    22:42:04.1594
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    22:42:04.163
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    22:42:04.166
    [0.0013]
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    22:42:04.1712
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    22:42:04.1748
    [0.0016]
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    22:42:04.1782
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    params: [where1] 1689;
    22:42:04.1832
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    22:42:04.1872
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    22:42:04.1905
    [0.0012]
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    22:42:04.1954
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    22:42:04.1994
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    22:42:04.2034
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    params: [where1] 1687;
    22:42:04.2086
    [0.0014]
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    params: [where1] 1686;
    22:42:04.2125
    [0.0015]
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    22:42:04.2166
    [0.0015]
    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] 1686;
    22:42:04.2219
    [0.0017]
    query: SELECT `favourite_list`.* FROM `favourite_list` WHERE `uid` = :where1 AND `item` = :where2 AND `table` = :where3 AND `module` = :where4
    params: [where1] 0;[where2] 1163;[where3] story;[where4] news;
    22:42:04.2254
    [0.0020]
    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] 1163;[where2] story;[where3] news;
    22:42:04.2465
    [0.0019]
    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] 1646;
    22:42:04.2587
    [0.0021]
    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] 1646;
    22:42:04.2652
    [0.0016]
    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] 1646;
    22:42:04.3135
    [0.0019]
    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] 18-valslide-exercises-from-beginner-to-advanced;
    22:42:04.3219
    [0.0011]
    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] 1646;
    22:42:04.3247
    [0.0010]
    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] 1646;
    22:42:04.3267
    [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
    params: [where1] 1646;
    22:42:04.3336
    [0.0015]
    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;
    22:42:04.3505
    [0.0013]
    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;
    22:42:04.3561
    [0.0014]
    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;
    22:42:04.3589
    [0.0005]
    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;
    22:42:04.3705
    [0.0011]
    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] 18-valslide-exercises-from-beginner-to-advanced;
    22:42:04.3763
    [0.0013]
    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] 1646;
    22:42:04.3786
    [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] 1646;
    22:42:04.3801
    [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] 1646;
    22:42:04.3825
    [0.0016]
    query: SELECT `comment_root`.* FROM `comment_root` WHERE `module` = :where1 AND `type` = :where2 AND `item` = :where3
    params: [where1] news;[where2] news;[where3] 1163;
    22:42:04.42
    [0.0016]
    query: SELECT `core_session`.* FROM `core_session` WHERE `id` = :where1
    params: [where1] 2028294h2084ssj3erjgl5nvp4;
    22:42:04.4232
    [0.0020]
    query: INSERT INTO `core_session` (`modified`, `data`, `id`, `lifetime`) VALUES (:modified, :data, :id, :lifetime)
    params: [modified] 1713982324;[data] __ZF|a:2:{s:20:"_REQUEST_ACCESS_TIME";d:1713982323.8473949;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:1713982623;}hits_news|a:1:{i:1163;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] 2028294h2084ssj3erjgl5nvp4;[lifetime] 1440;
    system
    Execution time
    0.8083 s
    Included files
    597 files
    Memory usage
    12278576; peak: 12383840 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