10 conseils incontournables pour les débutants en jogging

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Vous avez finalement pris la décision de vous mettre au jogging ? Eh bien, des félicitations sont de rigueur ! Une activité sportive régulière est essentielle dans la vie ! Cependant, vous vous trouvez face à un petit hic : vous ne savez ni quoi faire ni comment commencer ?  Ne vous inquiétez pas, nous sommes tous passés par là et c’est tout à fait normal !

Pour faciliter votre initiation au jogging, voici une petite liste contenant 10 incontournables conseils pour tout débutant!

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1) Visite médicale

Une activité comme le jogging requiert de votre corps beaucoup d’effort. Il est alors primordial de savoir si vous êtes en bonne santé, et si votre corps est en bonne condition pour pratiquer ce sport. Dans ce cas, une visite médicale est impérative. Demandez à votre médecin de vous faire un bilan complet, et de s’assurer de l’absence de tout genre de risques (maladies cardiaques, diabète, problèmes de tension, etc.)

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2) Choisir la bonne tenue

Choisir une tenue spéciale pour jogging est essentiel afin de garantir un certain niveau de confort (courir avec un pantalon de jean n’est certainement pas pratique!). Par conséquent, dirigez-vous vers un magasin de sport, achetez une combinaison de jogging, ainsi que des chaussures adéquates (optez pour les marques de qualité!).

Sachez que les vêtements destinés au jogging permettent une meilleure évacuation de la transpiration, ainsi qu’une bonne régulation de la température. Ils permettent aussi, lors de toute activité physique, d’éviter tout problème de lésion cutanée causée par les frottements des vêtements avec la peau.

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3) Choisir le bon parcours

L’étape suivante consiste à déterminer l’endroit idéal pour pratiquer le jogging, et ce en se basant sur des critères bien précis. Tout d’abord, il faut choisir un terrain souple, plat et avec une surface lisse, où vous pourrez courir sans aucun problème. Cela sera plus confortable pour vos genoux, chevilles et pour votre dos, et minimisera le risque de blessures.

Par ailleurs, faites en sorte que cet endroit soit le plus proche de votre domicile (c’est plus motivant!). Privilégiez les endroits verts et calmes, car n’oubliez pas que l’un des principaux objectifs du jogging est de se détendre.

Evitez aussi les endroits pollués : cela risque de vous causer des problèmes respiratoires, vous fournirez plus d’effort et vous serez mal à l’aise.

Votre choix peut se porter sur un parcours aller-retour dans un club (à éviter si vous détestez la monotonie), ou bien même sur le parc du coin (c’est plus agréable, et vous bénéficierez aussi de la beauté du paysage!). Et si vous êtes dans une ville côtière, pourquoi ne pas profiter de la corniche ?

Après un bout de temps, et après être devenu un joggeur expérimenté, vous pourrez choisir des terrains plus difficiles, notamment avec des pentes.

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4) Choisir le temps idéal

Quand on parle de temps, il s’agit des conditions météo et des horaires à adopter !

Concernant la météo, vous devez savoir que les conditions météorologiques influencent votre capacité physique ! De ce fait, il est fortement déconseillé aux débutants de jogger alors qu’il fait très chaud, ou bien si le temps est instable!

Quant aux horaires, établissez une routine régulière à suivre! Vous pouvez opter pour l’un de ces horaires :

  • La matinée : vous allez commencer votre journée en pleine forme, et vous allez bénéficier d’une fraîche température. La plage horaire la plus conseillée est celle entre 10h et 11h. Mais si vous travaillez, optez plutôt pour tôt la matinée! Essayez aussi de vous ménager car votre corps n’as pas encore la force nécessaire.
  • Midi : croyez –le ou pas, vos aptitudes physiques sont à leur apogée à ce moment de la journée, et vous avez plus d’énergie !
  • En début de soirée : c’est idéal si vous avez envie de vous défouler après une longue journée stressante de travail. En plus, vous disposez du maximum d’énergie! Cependant, vous risquez d’avoir des difficultés à vous endormir après.
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5) Alimentation et hydratation

Une bonne alimentation et une constante hydratation sont deux points essentiels à assurer pour tout joggeur.

La nature des aliments à prendre, ainsi que le nombre de repas dépend de l’horaire que vous allez adopter pour pratiquer votre jogging. Si vous le faites à midi, prenez un petit-déjeuner assez copieux, et une petite collation 30 minutes avant d’aller jogger (exp: fruits secs) afin d’éviter tout problème d’hypoglycémie. Et après, votre déjeuner doit être bien équilibré. Favorisez également les repas nutritifs, équilibrés, riches en vitamines et protéines (poissons, volailles, fruits, légumes, etc.).

Aussi, évitez l’idée préconçue qu’il va falloir suivre un régime ! Mangez ce dont vous avez envie, ne vous privez pas et mangez un peu de tout. Et surtout ne sautez pas de repas!

Concernant l’hydratation, veillez à boire de l’eau avant, pendant et après! Dans le cas contraire, vous risquez de limiter votre capacité de drainage, de récupération, et vous vous fatiguerez encore plus. L’idéal est de boire 1,5 litre d’eau par jour, et d’éviter les boissons sucrées notamment les sodas.

Pour en savoir plus, vous pouvez demander l’avis d’un diététicien spécialisé.

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6) Commencez doucement

Tout débutant en jogging doit commencer doucement : ne poussez pas vos limites! En effet, votre corps n’est pas encore habitué à ce genre de sport, donc si vous forcez, vous risquez de vous faire du mal! Dans ce sens, augmentez votre durée de jogging au fur et à mesure de votre progression, et n’essayez pas de courir une heure dès la 1ère fois. Le plus sain est de commencer par 30 minutes, et d’alterner entre marche et course.

Pour la distance à parcourir, ne l’augmentez qu’après une semaine. Egalement, pas la peine d’aller courir chaque matin au début : alternez les jours.

Finalement, vous ne pouvez augmenter votre rythme qu’après un mois!

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7) Bonne respiration

L’un des principaux problèmes auxquels vous allez faire face est le problème de respiration! Si vous ne respirez pas comme il faut, vous allez vite perdre haleine, et votre respiration sera saccadée. La plupart des débutants commettent l’erreur de respirer la boucher fermée!

Il faut alors apprendre à mieux respirer pour pouvoir mener votre jogging à bout!

Voilà une petite astuce : inspirez en 3 coups par votre nez et bouche (ouvrez là légèrement), retenez votre respiration, puis expirez en 2 coups, et cela tout en gonflant le ventre afin de permettre un appel d’aire plus signifiant dans les poumons. Cela devra faire l’affaire!

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8) Echauffement

Avant de débuter votre jogging quotidien, échauffez-vous bien. Effectivement, l’échauffement permet de préparer votre corps, et minimise le risque de blessures favorisées par des muscles froids et raids.

Scientifiquement parlant, cette étape facilite une mise en jeu articulaire et musculaire, et assure une meilleure conduction nerveuse. Elle permet d’élever votre température corporelle, d’alimenter vos muscles et organes en oxygène, et de réveiller votre système cardio-respiratoire.

La période d’échauffement idéale est de 10 à 15 minutes. Cela peut consister en une marche rapide, en des rotations des bras et cou, en des montées de genoux, etc.

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9) Récupération et étirements

A la fin de votre jogging, l’enjeu principal est de bien récupérer. En effet, il ne faut pas arrêter votre course d’un seul coup, mais il faut le faire d’une manière progressive : trottinez, relâchez les épaules, lâchez les bras le long de votre corps puis marchez tranquillement.

Ensuite, couvrez-vous le plus vite possible (mettez votre jacket), et procédez à de doux et légers étirements (pas de mouvements brusques) d’une durée de 10 à 15 minutes. Par exemple, appuyez-vous contre un mur ou arbre, tendez une jambe derrière l’autre, montez sur la pointe des pieds, et reculez lentement la jambe arrière en reposant le talon, afin de bien étirer votre mollet. Vous pouvez d’ailleurs trouvez plusieurs mouvements d’étirements sur internet.

Ne négligez pas cette étape : l’étirement est la meilleure prévention qui soit contre les courbatures!

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10)  Demandez de la compagnie

Je vous avoue que ce qui m’a aidé le plus à débuter le jogging a été de solliciter la compagnie de mes amies, et cela peut également marcher pour vous ! On a été 5 à faire du jogging ensemble, et c’était formidable! Et en plus, c’est une très agréable routine à établir entre filles : papotage, relaxation, tout y est!

La 1ère fois, j’étais très excitée. Et sans exagérer, il y avait une ambiance toute particulière dans l’air! Alors, n’hésitez pas à proposer à votre meilleure amie de vous accompagner! Qui sait, peut-être qu’elle aussi en a grandement besoin! Et si vous ête un homme, sollicitez la compagnie de vos potes!

Finalement, ne débutez pas votre jogging avec négativité! A exclure les pensées du genre : cela va être difficile, je ne vais pas y arriver, etc. De même, ne vous mettez pas en tête des objectifs de perte de poids, car ne pas les atteindre risque de vous frustrer et vous allez vite abandonner cette activité.

Il faut profiter au max du moment de jogging : relaxez, prenez plaisir, clarifiez vos pensées, et soyez en harmonie avec votre corps! L’important est d’être en pleine forme, n’est-ce-pas?

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  234. Hey would you mind stating which blog platform you’re working with?
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    P.S Apologies for being off-topic but I had to ask!

  235. Nice blog! Is your theme custom made or did you download it from somewhere?

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  242. {
    {Я|я} занимаюсь {серфингом|просмотром} онлайн более
    {трех|3|2|4 } часов сегодня, но я так и не нашел ни одной интересной
    статьи, подобной вашей. {Это | Это} вполне достаточно для меня.
    {По моему мнению | Лично | На мой взгляд}, если все {веб-мастера | владельцы сайтов | владельцы
    веб-сайтов | владельцы веб-сайтов} и
    блоггеры будут создавать
    хороший контент, как вы, {интернет | сеть
    | веб} будет {намного больше | намного больше}
    полезнее, чем когда-либо прежде.|
    Я {не мог|не мог} {удержаться|воздержаться
    от} комментариев. {Очень
    хорошо|Отлично|Хорошо|Исключительно хорошо} написано!|
    {Я буду |я буду} {прямо сейчас |немедленно} {ухватиться |схватить|схватить|схватить |вырвать}
    ваш {rss| rss-канал}, поскольку я {не могу |не могу} {в поиске
    |найти |найти} ваш {email |e-mail} подписка {ссылка|гиперссылка} или
    услуга {рассылка новостей|электронная рассылка новостей}.
    Есть ли {у вас |у вас есть} какие-нибудь?
    {Пожалуйста | Любезно} {позвольте |разрешите | позвольте} мне
    {осознать |распознать |понять
    |распознать | знать} {так, чтобы | для того, чтобы} я {могу просто |может
    | мог} подписаться. Спасибо.|
    {Это |Это} {подходящее | идеальное | лучшее}
    время, чтобы строить какие-то планы на будущее,
    и {это | это} время быть счастливым.
    {Я прочитал | я прочитал} этот пост,
    и если бы я мог, я бы {хотел | хотел | хотел} предложить вам {несколько | некоторые} интересные вещи или {советы | предложения | советы}.
    {Возможно |Возможно} вы {могли бы |можете} написать следующие статьи, ссылающиеся на эту статью.
    Я {хочу |желаю |желаю} прочитать {больше | еще больше} об этом!|
    {Это | Это} {подходящее | идеальное | лучшее} время, чтобы составить {несколько | некоторые} планы на {будущее | долгосрочную
    перспективу | долгосрочную перспективу} и
    {это | это} время быть счастливым.
    {У меня есть | я} {прочитал | изучил} это {опубликовать
    | отправить | опубликовать | разместить} и если я {могу просто | могу / мог} Я {хочу |желаю |желаю} {предложить
    |рекомендовать |посоветовать}
    вам {несколько |некоторые} {интересные|увлекательные |привлекающие внимание} {вещи |проблемы} или {советы |предложения |советы}.
    {Возможно|Возможно} вы {могли бы|можете} написать {следующие|последующие} статьи {относящиеся|относящиеся к|касающиеся} этой статьи.
    Я {хочу |желаю |желаю} {читать|учиться} {больше | даже больше} {вещи | проблемы} {приблизительно |о} это!|
    {Я|я} занимаюсь {серфингом|просмотром} {онлайн|онлайн} {более |более} {три|3} часа
    {в эти дни|в настоящее время|сегодня|в
    последнее время|в последнее время}, {пока|но} Я {никогда|ни в
    коем случае} {не находил|не открывал} ни одной {интересной|увлекательной|привлекающей
    внимание} статьи, подобной вашей.

    {Это |Это} {мило|красиво|красиво} {стоит | ценность| цена} {достаточно |достаточно} для меня.
    {На мой взгляд | Лично | На мой взгляд}, если бы все {веб-мастера
    | владельцы сайтов | владельцы веб-сайтов | владельцы
    веб-сайтов} и блоггеры сделали
    {правильный | хороший | отличный} {контент | контент-материал}, как {вы сделали | вы, вероятно,
    сделали}, {интернет | сеть | веб} {будет | должно быть | может быть | вероятно будет |может быть | вероятно будет} {гораздо больше | намного больше} {полезно | полезно}, чем когда-либо прежде.|
    Ага, это {приятно | приятно | хорошо | привередливо} {обсуждение |беседа
    | диалог} {относительно | относительно |
    по поводу | по теме} этой {статьи|сообщения | статьи| абзаца} {здесь | в этом месте} на этом {блог
    | блог | веб-страница| веб-сайт|веб-сайт}, я прочитал
    все это, поэтому {сейчас | в это
    время} я также комментирую {здесь | в этом месте}.|
    Я уверен, что эта {статья | сообщение | фрагмент письма | абзац} затронула весь Интернет {пользователей | людей | зрителей | посетителей}, это действительно действительно {приятно |
    приятно | хорошо | привередливо}
    {статья | сообщение | фрагмент письма |
    абзац} о создании нового {блога |блог|веб-страница|веб-сайт|веб-сайт}.|
    Вау, эта {статья |пост | фрагмент письма | абзац} {милая | приятная | хорошая | привередливая}, моя
    {сестра | младшая сестра} анализирует {такие | такие | такие} вещи, {так |
    таким образом | поэтому} я собираюсь {рассказать
    | сообщить|дайте знать|передайте} ей.|
    {Сохранено в избранное | добавлено в закладки!!}, {Мне очень нравится
    |Мне нравится | я люблю} {ваш блог | ваш сайт |ваш веб-сайт |ваш веб-сайт}!|
    Очень круто! Некоторые {очень | чрезвычайно} действительные баллы!

    Я ценю, что вы {пишете это | пишете это} {статья |сообщение | статья} {и | а также | плюс} остальная часть {сайт |
    веб-сайт} {также очень | чрезвычайно | очень | также действительно |действительно} хорош.|
    Привет, {Я действительно верю |я действительно думаю} {это отлично |
    это здорово} {блог | веб-сайт | веб-сайт | сайт}.
    Я наткнулся на это ;) {Я буду|Я собираюсь |
    я собираюсь | Я могу} {вернуться
    | вернуться | вернуться} {еще раз |
    еще раз} {с тех пор, как я | с
    тех пор, как я} {добавил в закладки |
    отметил книгу | отметил книгу | сохранил как избранное} это.
    Деньги и свобода {это лучший | величайший} способ
    измениться, пусть вы будете богаты и
    продолжаете {помогать |направлять} {других
    людей |других}.|
    Ого! Я действительно {люблю | наслаждаюсь | копаюсь} в шаблоне / теме этого {сайта |веб-сайта
    | блога}. Это просто, но эффективно.
    Часто бывает {очень сложно | очень сложно | сложно | сложно | сложно | сложно / сложно} добиться этого “идеального баланса” между
    {превосходным удобством использования | удобством использования | удобством использования} и {внешним видом | визуальной привлекательностью
    | внешним видом}. Я должен сказать {что вы
    | вы | вы} проделали {потрясающую |
    потрясающую | очень хорошую | превосходную | фантастическую | превосходную | великолепную} работу с этим.

    {В дополнение | Дополнительно | Также} блог
    загружается {очень | чрезвычайно | супер} {быстро | быстро} для меня
    в {Safari | Internet explorer | Chrome
    | Opera | Firefox}. {Превосходный|Исключительный|Выдающийся|Превосходный} Блог!|
    Это {действительно |на самом деле | на самом деле
    | действительно | искренне} {великие | огромные | впечатляющие | замечательные | фантастические} идеи в {касающиеся | касающиеся | о
    | по теме} ведения блога. Вы коснулись некоторых {приятных | приятных | хороших |
    привередливых} {моментов | факторов | вещей} здесь.

    В любом случае продолжай корчиться.|
    {Мне нравится |Мне действительно нравится | Мне нравится |
    Мне нравится | Все любят} то, что вы, ребята, {обычно
    | обычно | склонны} тоже делаете.
    {Такого рода|Такого рода|Такого|Такого рода} умная работа и {разоблачение|освещение|репортаж}!

    Продолжайте в том же духе {превосходные | потрясающие | очень
    хорошие | отличные | хорошие | потрясающие | фантастические | отличные | удивительные
    | замечательные} работы, ребята,
    я {включил || добавил | включил} вас, ребята, в {|мой | наш || мой личный | мой
    собственный} блог.|
    {Привет |Привет |Привет |Привет |Привет | Привет / Привет}!
    Кто-то в моей группе {Myspace | Facebook} поделился с нами этим
    {сайтом | веб-сайтом}, поэтому я пришел,
    чтобы {взглянуть на него | просмотреть его | взглянуть | проверить}.

    Я определенно {наслаждаюсь | люблю}
    этой информацией. Я {отмечаю книги | делаю
    закладки} и буду писать об этом в твиттере своим подписчикам!
    {Потрясающий |Замечательный | Отличный |Фантастический
    |Выдающийся | Исключительный | Превосходный |
    Превосходный} блог и {замечательный |потрясающий | блестящий | удивительный | отличный | превосходный | фантастический
    | выдающийся | превосходный}
    {стиль и дизайн|дизайн и стиль | дизайн}.|
    {Мне нравится |Мне действительно нравится | Мне нравится | Мне нравится | Все любят} то, что вы,
    ребята, {обычно | обычно | склонны} тоже делаете.
    {Такого рода|Такого рода|Такого|Такого рода} умная работа
    и {разоблачение|освещение|репортаж}!

    Продолжайте в том же духе {превосходные | потрясающие | очень хорошие | отличные | хорошие |
    потрясающие | фантастические | отличные | удивительные | замечательные}
    работы, ребята, я {включил | добавил | включил} вас, ребята, в {|мой | наш | мой личный | мой
    собственный} блог.|
    {Привет | Привет | Привет | Привет
    | Привет | Привет / Привет} не могли бы вы {указать | поделиться},
    с какой платформой блога вы {работаете
    | используете}? Я {ищу | планирую
    | собираюсь} начать свой собственный блог {в ближайшем будущем |
    скоро}, но у меня {трудное | трудное | трудное} время {принятие решения | выбор | выбор | решение} между BlogEngine / WordPress
    / B2evolution и Drupal. Причина, по которой я спрашиваю, заключается
    в том, что ваш {дизайн и стиль | дизайн | макет} кажутся отличными от большинства блогов, и я ищу что-то {совершенно
    уникальное | уникальное}.
    P.S {Мои извинения | Извинения | Извините} за то, что {отвлекся | отвлекся} от темы,
    но я должен был спросить!|
    {Привет | Привет | Привет | Привет | Привет | Привет} не
    могли бы вы сообщить мне, какой {веб-хост
    | хостинговая компания | веб-хост} вы
    {используете | работаете | используете}?

    Я загрузил ваш блог в 3 {совершенно разных | разных} {интернет-браузерах | веб-браузерах | браузерах}, и я должен сказать, что этот блог
    загружается намного {быстрее | быстрее}, чем большинство.
    Можете ли вы {предложить | порекомендовать} хорошего
    {интернет-хостинг | веб-хостинг | хостинг} провайдера по {честной | разумной | справедливой} цене?
    {Большое спасибо|Похвала|Приветствия/Спасибо|Большое спасибо/Спасибо}, я ценю это!|
    {Я люблю |Мне действительно
    нравится |Мне нравится | Все
    любят} это {когда люди |когда отдельные люди |когда люди | когда люди}
    {собираются вместе | собираются вместе} и делятся {мнениями | мыслями | взглядами
    | идеями}. Отлично {блог | веб-сайт | сайт}, {продолжайте в том же духе | продолжайте хорошую работу |
    придерживайтесь ее}!|
    Спасибо вам за {благоприятную|хорошую} статью.
    Это на самом деле было забавным рассказом об этом.
    Посмотрите вперед, чтобы {далеко |
    больше} добавилось приятного от вас!
    {Кстати|Однако}, как {можем|могли бы} мы
    общаться?|
    {Привет |Привет | Привет | Привет |
    Привет / Привет} просто хотел быстро предупредить вас.
    Кажется, что {текст | слова} в вашем {содержимом | сообщении | статье} исчезают с
    экрана в {Ie | Internet explorer | Chrome | Firefox | Safari
    | Opera}. Я не уверен, является ли это проблемой {format |formatting} или как-то связано с совместимостью
    {web browser | internet browser | browser}, но я {подумал | подумал} Я бы отправил сообщение, чтобы вы знали.
    Однако {стиль и дизайн |дизайн и
    стиль | макет / дизайн} выглядят великолепно!
    Надеюсь, вы скоро получите {проблема | проблема}
    {решена | решена | исправлена}.

    {Похвала|Приветствия|Большое спасибо/Спасибо}|
    Это тема {которая |которая | которая} {близка|близка} моему сердцу…
    {Приветствия|Большое спасибо|Наилучшие пожелания/Береги
    себя|Спасибо}! {Где | Точно где} ваши контактные данные, хотя?|
    Очень {легко | просто | без проблем | прямолинейно | без усилий} найти
    любую {тему | вопрос} в {сети | Интернете} по сравнению с {книгами | учебниками}, поскольку я нашел
    эту {статью | сообщение | фрагмент письма | абзац} на этом {веб-сайте |веб-сайт|сайт|веб-страница}.|
    Есть ли у вашего {сайта|веб-сайта| блога} страница контактов?
    У меня {трудное время | проблемы | проблемы} с поиском его, но я хотел бы {отправить | отправить} вам {электронное
    письмо | электронное письмо}. У меня есть несколько {творческих идей |
    рекомендаций | предложений | идей} для
    вашего блога, которые вам,
    возможно, будет интересно услышать.
    В любом случае, отличный {сайт | веб-сайт | блог}, и я
    с нетерпением жду его {развития | улучшения | расширения | роста} с течением времени.|
    {Привет|Привет|Привет|Привет/Приветствую}!
    Я {следил | читал} за вашим {сайтом |
    веб-сайтом | веб-сайтом | блогом | блогом}
    в течение {долгого времени |
    некоторое время | некоторое время} и, наконец,
    набрался {храбрости | мужества}, чтобы пойти дальше и крикнуть вам от {New Caney |Kingwood | Huffman|Портер|Хьюстон|Даллас|Остин|Лаббок|Хамбл|Атаскосита} {Техас|Техас}!

    Просто хотел {сказать вам | упомянуть | сказать} продолжайте в том же духе {фантастическая | отличная | отличная | хорошая} {работа | работа}!|

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    میدونم که تو رفتی ولی منتظرم باز تو بد کردی به این دل
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    تنها بذاره چی میشه همیشه بخندی واسم که لبخند تو خوشبختی میاره میدونم
    که تو رفتی ولی منتظرم باز تو بد کردی به این دل ولی عاشقتم
    باز میدونم که تو رفتی ولی منتظرم باز تو بد
    کردی به این دل ولی عاشقتم باز چشات مثل بهاره مث عمر دوباره به غیر از تو که قلبم دیگه راهی نداره همه دنیارو گشتم شبیه تو ندیدم من هرشب توی خوابم کنارم تورو دیدم
    میدونم که تو رفتی ولی منتظرم باز تو
    بد کردی به این دل ولی عاشقتم باز میدونم که تو
    رفتی ولی منتظرم باز تو بد
    کردی به این دل ولی عاشقتم باز

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