{"id":1134,"date":"2025-12-21T02:23:24","date_gmt":"2025-12-20T22:53:24","guid":{"rendered":"https:\/\/adeliclimbing.com\/?p=1134"},"modified":"2025-12-21T02:31:23","modified_gmt":"2025-12-20T23:01:23","slug":"deadhang-vs-lift","status":"publish","type":"post","link":"https:\/\/adeliclimbing.com\/ar\/deadhang-vs-lift\/","title":{"rendered":"\u062f\u062f\u0647\u0646\u06af \u06cc\u0627 \u0644\u06cc\u0641\u062a \u0648\u0632\u0646\u0647 \u0628\u0627 \u0647\u0646\u06af\u200c\u0628\u0648\u0631\u062f\u061f"},"content":{"rendered":"

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\u2714\ufe0f \u0628\u0627\u0631\u06af\u0630\u0627\u0631\u06cc \u06a9\u0627\u0645\u0644\u0627\u064b \u0645\u062a\u0645\u0631\u06a9\u0632 \u0631\u0648\u06cc \u0641\u0644\u06a9\u0633\u0648\u0631\u0647\u0627\u06cc \u0627\u0646\u06af\u0634\u062a<\/p>\n

\u2714\ufe0f \u067e\u06cc\u0634\u0631\u0641\u062a \u062f\u0642\u06cc\u0642 \u0648 \u0642\u0627\u0628\u0644 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc (\u06a9\u06cc\u0644\u0648 \u0628\u0647 \u06a9\u06cc\u0644\u0648)<\/p>\n

\u2714\ufe0f \u0627\u0646\u062a\u0642\u0627\u0644 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0628\u0647 \u0628\u0648\u0644\u062f\u0631\u0647\u0627\u06cc \u0642\u062f\u0631\u062a\u06cc \u0648 \u06a9\u0631\u0627\u06a9\u0633\u200c\u0647\u0627\u06cc \u06a9\u0648\u062a\u0627\u0647<\/p>\n

\u0645\u062d\u062f\u0648\u062f\u06cc\u062a\u200c\u0647\u0627<\/b><\/p>\n

\u0641\u0634\u0627\u0631 \u0628\u0633\u06cc\u0627\u0631 \u0628\u0627\u0644\u0627 \u0631\u0648\u06cc \u067e\u0648\u0644\u06cc\u200c\u0647\u0627\u06cc \u0627\u0646\u06af\u0634\u062a<\/p>\n

\u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u062a\u06a9\u0646\u06cc\u06a9 \u0635\u062d\u06cc\u062d \u0648 \u0633\u0627\u0628\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/p>\n

\u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627 \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a<\/p>\n

\u0628\u0647\u062a\u0631\u06cc\u0646 \u06a9\u0627\u0631\u0628\u0631\u062f \u0644\u06cc\u0641\u062a<\/b><\/p>\n

\u0633\u0646\u06af\u200c\u0646\u0648\u0631\u062f\u0627\u0646 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u0648 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc<\/p>\n

\u0641\u0627\u0632 Power \u0648 Max Strength<\/p>\n

\u0645\u0633\u06cc\u0631\u0647\u0627 \u0648 \u0628\u0648\u0644\u062f\u0631\u0647\u0627\u06cc \u0627\u0646\u06af\u0634\u062a\u06cc \u0648 \u0642\u062f\u0631\u062a\u200c\u0645\u062d\u0648\u0631<\/p>\n

\u06a9\u062f\u0627\u0645 \u0631\u0648\u0634 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u062f\u06cc \u0645\u0646\u0627\u0633\u0628\u200c\u062a\u0631 \u0627\u0633\u062a\u061f<\/b><\/p>\n

\u2705 \u067e\u0627\u0633\u062e \u0648\u0627\u0636\u062d:<\/b><\/p>\n

\u062f\u062f\u0647\u0646\u06af (\u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u06cc\u0627 \u0628\u0627\u0631 \u0633\u0628\u06a9\/\u0633\u0646\u06af\u06cc\u0646 )<\/b><\/p>\n

\u062f\u0644\u0627\u06cc\u0644:<\/b><\/p>\n

\u062a\u0627\u0646\u062f\u0648\u0646\u200c\u0647\u0627 \u0647\u0646\u0648\u0632 \u0622\u0645\u0627\u062f\u0647\u200c\u06cc \u0628\u0627\u0631\u0647\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0628\u0627\u0644\u0627 \u0646\u06cc\u0633\u062a\u0646\u062f<\/p>\n

\u0644\u06cc\u0641\u062a \u0631\u06cc\u0633\u06a9 \u0622\u0633\u06cc\u0628 \u067e\u0648\u0644\u06cc (A2 \/ A3) \u062f\u0627\u0631\u062f<\/p>\n

\u062f\u062f\u0647\u0646\u06af \u0633\u0627\u0632\u06af\u0627\u0631\u06cc \u0627\u06cc\u0645\u0646 \u0648 \u062a\u062f\u0631\u06cc\u062c\u06cc \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f<\/p>\n

\ud83d\udccc \u0644\u06cc\u0641\u062a \u0628\u0627 \u0647\u0646\u06af\u200c\u0628\u0648\u0631\u062f \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627 \u062a\u0648\u0635\u06cc\u0647 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f.<\/b><\/p>\n

\u06a9\u062f\u0627\u0645 \u0631\u0648\u0634 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u062e\u06cc\u0644\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u0645\u0624\u062b\u0631\u062a\u0631 \u0627\u0633\u062a\u061f<\/b><\/p>\n

\u2705 \u067e\u0627\u0633\u062e \u062a\u062e\u0635\u0635\u06cc:<\/b><\/p>\n

\u0644\u06cc\u0641\u062a \u0628\u0627 \u0647\u0646\u06af\u200c\u0628\u0648\u0631\u062f<\/b><\/p>\n

\u0686\u0631\u0627\u061f<\/b><\/p>\n

\u0627\u0645\u06a9\u0627\u0646 \u0627\u0639\u0645\u0627\u0644 \u0628\u0627\u0631 \u0628\u0633\u06cc\u0627\u0631 \u0628\u0627\u0644\u0627 \u0628\u062f\u0648\u0646 \u0622\u0648\u06cc\u0632\u0627\u0646 \u0634\u062f\u0646<\/p>\n

\u062a\u0645\u0631\u06a9\u0632 \u062e\u0627\u0644\u0635 \u0631\u0648\u06cc \u0642\u062f\u0631\u062a \u0627\u0646\u06af\u0634\u062a<\/p>\n

\u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0634\u0628\u0627\u0647\u062a \u0628\u0647 \u0641\u0634\u0627\u0631\u0647\u0627\u06cc \u06a9\u0631\u0627\u06a9\u0633\u200c\u0647\u0627\u06cc \u0633\u062e\u062a<\/p>\n

\u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644:<\/p>\n

\u062f\u062f\u0647\u0646\u06af \u0648\u0632\u0646\u0647\u200c\u062f\u0627\u0631 \u0647\u0645\u0686\u0646\u0627\u0646 \u0627\u0628\u0632\u0627\u0631 \u0645\u0647\u0645\u06cc \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u0642\u062f\u0631\u062a\u060c \u06af\u0631\u0645\u200c\u06a9\u0631\u062f\u0646 \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a<\/b> \u0627\u0633\u062a.<\/p>\n

\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc \u0646\u0647\u0627\u06cc\u06cc<\/b><\/p>\n

\u2714\ufe0f \u062f\u062f\u0647\u0646\u06af<\/b><\/p>\n

\u067e\u0627\u06cc\u0647\u200c\u06cc \u0642\u062f\u0631\u062a \u0627\u0646\u06af\u0634\u062a \u0631\u0627 \u0645\u06cc\u200c\u0633\u0627\u0632\u062f<\/p>\n

\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627 \u06cc\u0627 \u0628\u062f\u0648\u0646 \u0628\u0627\u0631 \u0627\u0636\u0627\u0641\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f<\/p>\n

\u0627\u06cc\u0645\u0646\u200c\u062a\u0631 \u0648 \u0686\u0646\u062f\u0645\u0646\u0638\u0648\u0631\u0647<\/p>\n

\u2714\ufe0f \u0644\u06cc\u0641\u062a \u0628\u0627 \u0647\u0646\u06af\u200c\u0628\u0648\u0631\u062f<\/b><\/p>\n

\u0642\u062f\u0631\u062a \u062e\u0627\u0644\u0635 \u0648 \u062d\u062f\u0627\u06a9\u062b\u0631\u06cc \u0627\u0646\u06af\u0634\u062a \u0631\u0627 \u0647\u062f\u0641 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f<\/p>\n

\u062a\u0645\u0631\u06cc\u0646 \u062a\u062e\u0635\u0635\u06cc \u0633\u0637\u0648\u062d \u0628\u0627\u0644\u0627<\/p>\n

\u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u06a9\u0646\u062a\u0631\u0644 \u0648 \u062a\u062c\u0631\u0628\u0647 \u0628\u0627\u0644\u0627<\/p>\n

    \n
  • M. Devise et al., Effects of Different Hangboard Training Intensities on Finger Grip Strength and Endurance<\/i>, Frontiers in Sports and Active Living, 2022. (PMC<\/span>)<\/li>\n
  • Hangboard training in advanced climbers: A randomized controlled trial<\/i>, Nature Scientific Reports, 8-week protocol. (Nature<\/span>)<\/li>\n
  • E. Hermans et al., Effects of 10 Weeks Hangboard Training on Climbing<\/i>, Frontiers in Sports and Active Living, 2022. (Frontiers<\/span>)<\/li>\n
  • Eva L\u00f3pez-Rivera & J. J. Gonz\u00e1lez-Badillo, Comparison of Dead-Hang Training Programs<\/i>, Journal of Human Kinetics, 2019. (ResearchGate<\/span>)<\/li>\n
  • Eva L\u00f3pez-Rivera & J. J. Gonz\u00e1lez-Badillo, Weighted Dead-Hang Training Effects<\/i>, Conference 2018. (ResearchGate<\/span>)<\/li>\n
  • NK Gilmore et al., Effects of Different Loading Programs on Finger Strength<\/i>, 2024 (Springer). (Springer Link<\/span>)<\/li>\n
  • Review on dead-hang and hangboard training effects on grip strength. (IFPA Fitness<\/span>)<\/li>\n
  • \u00a0Meta-observations about hangboard training and risk of injury. (ScienceDirect<\/span>)<\/li>\n<\/ul>\n

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