{"id":12756,"date":"2021-11-27T11:00:00","date_gmt":"2021-11-27T07:30:00","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=12756"},"modified":"2026-05-10T11:57:06","modified_gmt":"2026-05-10T08:27:06","slug":"constipation","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/constipation\/","title":{"rendered":"\u062f\u0631\u0645\u0627\u0646 \u06cc\u0628\u0648\u0633\u062a \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0647\u0627"},"content":{"rendered":"\n<p>\u06cc\u0628\u0648\u0633\u062a \u0648 \u062f\u0631\u0645\u0627\u0646 \u06cc\u0628\u0648\u0633\u062a \u06cc\u06a9\u06cc \u0627\u0632 \u0634\u0627\u06cc\u0639\u200c\u062a\u0631\u06cc\u0646 \u0645\u0633\u0627\u0626\u0644 \u06af\u0648\u0627\u0631\u0634\u06cc \u062f\u0631 \u062c\u0647\u0627\u0646 \u0627\u0633\u062a. \u0634\u0627\u06cc\u062f \u0628\u062a\u0648\u0627\u0646 \u06af\u0641\u062a \u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f \u062d\u062f\u0627\u0642\u0644 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class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u06cc\u0628\u0648\u0633\u062a-\u0686\u06cc\u0633\u062a\">\u06cc\u0628\u0648\u0633\u062a \u0686\u06cc\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u06cc\u0628\u0648\u0633\u062a \u06cc\u0627 \u0647\u0645\u0627\u0646 \u062e\u0634\u06a9\u06cc \u0645\u0632\u0627\u062c\u060c \u0628\u0647 \u062f\u0627\u0634\u062a\u0646 \u0627\u062c\u0627\u0628\u062a \u0645\u0632\u0627\u062c \u0633\u062e\u062a \u0648 \u062e\u0634\u06a9 \u06cc\u0627 \u062f\u0641\u0639 \u0645\u062f\u0641\u0648\u0639 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u0633\u0647 \u0628\u0627\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647 \u06af\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u06cc\u0648\u0628\u0633 \u0628\u0648\u062f\u0646 \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0639\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062d\u0631\u06a9\u0627\u062a \u0631\u0648\u062f\u0647 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\/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u0639\u0644\u0627\u06cc\u0645-\u0648-\u0639\u0648\u0627\u0645\u0644-\u0627\u06cc\u062c\u0627\u062f-\u06cc\u0628\u0648\u0633\u062a\">\u0639\u0644\u0627\u06cc\u0645 \u0648 \u0639\u0648\u0627\u0645\u0644 \u0627\u06cc\u062c\u0627\u062f \u06cc\u0628\u0648\u0633\u062a<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u06cc\u0628\u0648\u0633\u062a \u0645\u0634\u06a9\u0644\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0627\u06af\u0631 \u062f\u0686\u0627\u0631 \u0622\u0646 \u0634\u062f\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u0639\u0644\u0627\u0626\u0645\u0634 \u0631\u0627 \u0628\u0647\u200c\u062e\u0648\u0628\u06cc \u062f\u0631\u06a9 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f\u061b \u0686\u0631\u0627\u06a9\u0647 \u0628\u0633\u06cc\u0627\u0631 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\u0647\u0631 \u062f\u0648 \u0634\u06a9\u0644 \u0641\u06cc\u0628\u0631 \u0628\u0647 \u0645\u062f\u0641\u0648\u0639 \u0645\u06cc\u200c\u067e\u06cc\u0648\u0646\u062f\u0646\u062f \u0648 \u0648\u0632\u0646 \u0648 \u0627\u0646\u062f\u0627\u0632\u0647 \u0622\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u0648 \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644 \u0622\u0646 \u0631\u0627 \u0646\u0631\u0645 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0639\u0628\u0648\u0631 \u0627\u0632 \u0631\u0627\u0633\u062a \u0631\u0648\u062f\u0647 \u0631\u0627 \u0622\u0633\u0627\u0646\u200c\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<p>\u0627\u0645\u0627 \u0639\u0648\u0627\u0645\u0644 \u062f\u06cc\u06af\u0631\u06cc \u0645\u062b\u0644 \u0628\u0631\u0647\u0645\u200c\u062e\u0648\u0631\u062f\u0646 \u062a\u0639\u0627\u062f\u0644 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0628\u062f\u0646\u060c \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0645\u060c \u06a9\u0645 \u0622\u0628\u06cc \u0632\u06cc\u0627\u062f \u0628\u062f\u0646\u060c \u0639\u0648\u0627\u0631\u0636 \u062c\u0627\u0646\u0628\u06cc \u0628\u0631\u062e\u06cc \u062f\u0627\u0631\u0648\u0647\u0627\u060c \u0627\u0633\u062a\u0631\u0633\u060c \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0648 \u06a9\u0647\u0648\u0644\u062a \u0633\u0646 \u0646\u06cc\u0632 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u0632 \u0639\u0648\u0627\u0645\u0644 \u0627\u06cc\u062c\u0627\u062f \u06cc\u0628\u0648\u0633\u062a \u0628\u0627\u0634\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/stomachache.jpg\" alt=\"\u0639\u0644\u0627\u0626\u0645 \u06cc\u0628\u0648\u0633\u062a\" class=\"wp-image-13841\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/stomachache.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/stomachache-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u062f\u0631\u0645\u0627\u0646-\u06cc\u0628\u0648\u0633\u062a\">\u062f\u0631\u0645\u0627\u0646 \u06cc\u0628\u0648\u0633\u062a<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u062a\u063a\u06cc\u06cc\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0637\u062d \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0633\u0627\u062f\u0647\u200c\u062a\u0631\u06cc\u0646 \u0648 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647 \u0628\u0631\u0627\u06cc \u062f\u0631\u0645\u0627\u0646 \u0648 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u06cc\u0628\u0648\u0633\u062a \u0627\u0633\u062a. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u0632\u06cc\u0631 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0631\u0641\u0639 \u06cc\u0628\u0648\u0633\u062a \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0647\u0631 \u0631\u0648\u0632 \u06f1.\u06f5 \u062a\u0627 \u06f2 \u0644\u06cc\u062a\u0631 \u0645\u0627\u06cc\u0639\u0627\u062a \u063a\u06cc\u0631\u0634\u06cc\u0631\u06cc\u0646 \u0645\u0627\u0646\u0646\u062f \u0622\u0628 \u0628\u0646\u0648\u0634\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0628\u062f\u0646 \u0622\u0628\u0631\u0633\u0627\u0646\u06cc \u0634\u0648\u062f. \u0628\u0647\u200c\u062e\u0635\u0648\u0635 \u062f\u0631 \u0627\u0628\u062a\u062f\u0627\u06cc \u0635\u0628\u062d \u0648 \u067e\u0633 \u0627\u0632 \u0628\u06cc\u062f\u0627\u0631 \u0634\u062f\u0646 \u06cc\u06a9 \u0644\u06cc\u0648\u0627\u0646 \u0622\u0628 \u0648\u0644\u0631\u0645 \u0628\u0646\u0648\u0634\u06cc\u062f.<br><\/li>\n\n\n\n<li>\u0645\u0635\u0631\u0641 \u0627\u0644\u06a9\u0644 \u0648 \u0646\u0648\u0634\u06cc\u062f\u0646\u06cc\u200c\u0647\u0627\u06cc \u06a9\u0627\u0641\u0626\u06cc\u0646\u200c\u062f\u0627\u0631 \u06a9\u0647 \u0628\u0627\u0639\u062b \u06a9\u0645\u200c\u0622\u0628\u06cc \u0628\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0631\u0627 \u0645\u062d\u062f\u0648\u062f \u06a9\u0646\u06cc\u062f.<br><\/li>\n\n\n\n<li><a href=\"https:\/\/fitamin.ir\/mag\/all-about-carbohydrates-for-athletes\/\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/all-about-carbohydrates-for-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u063a\u0630\u0627\u0647\u0627\u06cc \u063a\u0646\u06cc \u0627\u0632 \u0641\u06cc\u0628\u0631<\/a> \u0631\u0627 \u0628\u0647 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u062e\u0648\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0645\u0627\u0646\u0646\u062f \u0645\u06cc\u0648\u0647\u200c\u062c\u0627\u062a \u0648 \u0633\u0628\u0632\u06cc\u200c\u062c\u0627\u062a \u062e\u0627\u0645\u060c \u063a\u0644\u0627\u062a \u06a9\u0627\u0645\u0644\u060c \u0644\u0648\u0628\u06cc\u0627\u060c \u0622\u0644\u0648\u060c \u06cc\u0627 \u063a\u0644\u0627\u062a \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631. \u0645\u0635\u0631\u0641 \u0631\u0648\u0632\u0627\u0646\u0647 \u0641\u06cc\u0628\u0631 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u06cc\u0646 \u06f2\u06f0 \u062a\u0627 \u06f3\u06f5 \u06af\u0631\u0645 \u0628\u0627\u0634\u062f.<br><\/li>\n\n\n\n<li>\u0645\u0635\u0631\u0641 \u063a\u0630\u0627\u0647\u0627\u06cc \u06a9\u0645\u200c\u0641\u06cc\u0628\u0631 \u0645\u0627\u0646\u0646\u062f \u06af\u0648\u0634\u062a\u060c \u0634\u06cc\u0631\u060c \u067e\u0646\u06cc\u0631 \u0648 \u063a\u0630\u0627\u0647\u0627\u06cc \u0641\u0631\u0622\u0648\u0631\u06cc\u200c\u0634\u062f\u0647 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u06cc\u062f.<br><\/li>\n\n\n\n<li>\u0647\u0631 \u0647\u0641\u062a\u0647 \u062d\u062f\u0648\u062f \u06f1\u06f5\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0648\u0631\u0632\u0634 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u0628\u0627 \u0647\u062f\u0641 \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0631 \u0631\u0648\u0632 \u0648 \u062d\u062f\u0627\u0642\u0644 \u067e\u0646\u062c \u0628\u0627\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647. \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc\u060c \u0634\u0646\u0627 \u06cc\u0627 \u062f\u0648\u0686\u0631\u062e\u0647\u200c\u0633\u0648\u0627\u0631\u06cc \u0631\u0627 \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f.<br><\/li>\n\n\n\n<li>\u0627\u06af\u0631 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0627\u062c\u0627\u0628\u062a \u0645\u0632\u0627\u062c \u062f\u0627\u0631\u06cc\u062f\u060c \u0627\u0628\u062f\u0627 \u0645\u0639\u0637\u0644 \u0646\u06a9\u0646\u06cc\u062f. \u0647\u0631 \u0686\u0647 \u0628\u06cc\u0634\u062a\u0631 \u0635\u0628\u0631 \u06a9\u0646\u06cc\u062f\u060c \u0645\u062f\u0641\u0648\u0639 \u0634\u0645\u0627 \u0633\u0641\u062a\u200c\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<br><\/li>\n\n\n\n<li> \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648 \u0633\u0627\u0639\u062a \u0645\u0634\u062e\u0635 \u0628\u0631\u0627\u06cc \u0627\u062c\u0627\u0628\u062a \u0645\u0632\u0627\u062c \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<br><\/li>\n\n\n\n<li>\u0627\u0632 \u067e\u0632\u0634\u06a9 \u062f\u0631 \u0645\u0648\u0631\u062f \u062a\u0645\u0631\u06cc\u0646 \u0627\u062c\u0627\u0628\u062a \u0645\u0632\u0627\u062c \u0628\u067e\u0631\u0633\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646 \u0634\u0645\u0627 \u06f1\u06f5 \u062a\u0627 \u06f4\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0628\u0639\u062f \u0627\u0632 \u0635\u0628\u062d\u0627\u0646\u0647 \u0647\u0631 \u0631\u0648\u0632 \u0628\u0647 \u062f\u0641\u0639 \u0645\u062f\u0641\u0648\u0639 \u0639\u0627\u062f\u062a \u06a9\u0646\u062f.<br><\/li>\n\n\n\n<li>\u0647\u0646\u06af\u0627\u0645 \u0627\u062c\u0627\u0628\u062a \u0645\u0632\u0627\u062c\u060c \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u0642\u0631\u0627\u0631\u062f\u0627\u062f\u0646 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0628\u0631 \u0631\u0648\u06cc \u0632\u06cc\u0631\u067e\u0627\u06cc\u06cc \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f.<br><\/li>\n\n\n\n<li>\u0647\u0646\u06af\u0627\u0645 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062d\u0645\u0627\u0645\u060c \u0628\u0647 \u062e\u0648\u062f \u0632\u0645\u0627\u0646 \u0632\u06cc\u0627\u062f\u06cc \u0628\u062f\u0647\u06cc\u062f \u0648 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0639\u0636\u0644\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0634\u0644 \u06a9\u0646\u06cc\u062f.<br><\/li>\n\n\n\n<li>\u0627\u0632 \u0645\u0644\u06cc\u0646\u200c\u0647\u0627\u06cc \u06a9\u0645\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u061b \u0627\u0645\u0627 \u0647\u0631\u06af\u0632 \u0645\u0644\u06cc\u0646\u200c\u0647\u0627 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0628\u06cc\u0634 \u0627\u0632 \u06f2 \u0647\u0641\u062a\u0647 \u0628\u062f\u0648\u0646 \u0635\u062d\u0628\u062a \u0628\u0627 \u067e\u0632\u0634\u06a9\u060c \u0645\u0635\u0631\u0641 \u0646\u06a9\u0646\u06cc\u062f. \u0628\u062f\u0646 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0622\u0646\u200c\u0647\u0627 \u0648\u0627\u0628\u0633\u062a\u0647 \u0634\u0648\u062f.<br><\/li>\n\n\n\n<li>\u0627\u0632 \u067e\u0632\u0634\u06a9 \u062e\u0648\u062f \u0628\u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0631\u0648\u0647\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u062a\u062c\u0648\u06cc\u0632 \u06a9\u0646\u062f \u06a9\u0647 \u0645\u0634\u06a9\u0644 \u0633\u0641\u062a\u200c\u0634\u062f\u0646 \u0645\u062f\u0641\u0648\u0639 \u06cc\u0627 \u062f\u0641\u0639 \u0633\u062e\u062a \u0631\u0627 \u062d\u0644 \u06a9\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/cycling-health-benefits\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0641\u0648\u0627\u06cc\u062f \u062f\u0648\u0686\u0631\u062e\u0647 \u0633\u0648\u0627\u0631\u06cc \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/bike-ride-reduce-stress_760x450.jpg\" alt=\"\u062f\u0648\u0686\u0631\u062e\u0647 \u0633\u0648\u0627\u0631\u06cc \u0628\u0631\u0627\u06cc \u062f\u0631\u0645\u0627\u0646 \u06cc\u0628\u0648\u0633\u062a\" class=\"wp-image-7118\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/bike-ride-reduce-stress_760x450.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/bike-ride-reduce-stress_760x450-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u062d\u0631\u06a9\u0627\u062a-\u06cc\u0648\u06af\u0627-\u0628\u0631\u0627\u06cc-\u062f\u0631\u0645\u0627\u0646-\u06cc\u0628\u0648\u0633\u062a\">\u062d\u0631\u06a9\u0627\u062a \u06cc\u0648\u06af\u0627 \u0628\u0631\u0627\u06cc \u062f\u0631\u0645\u0627\u0646 \u06cc\u0628\u0648\u0633\u062a<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u062f\u0631 \u0628\u0627\u0644\u0627 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u062e\u0627\u0646\u06af\u06cc \u062f\u0631\u0645\u0627\u0646 \u06cc\u0628\u0648\u0633\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0646\u0627\u0645 \u0628\u0631\u062f\u06cc\u0645\u061b \u0627\u0645\u0627 \u0628\u0647\u200c\u062e\u0627\u0637\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0628\u0647\u062a\u0631\u06cc\u0646 \u062f\u0631\u0645\u0627\u0646 \u06cc\u0628\u0648\u0633\u062a\u060c \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0628\u0647\u200c\u0648\u062c\u0648\u062f \u0622\u0645\u062f\u0646 \u0622\u0646 \u0627\u0633\u062a. \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u06cc\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06cc\u0628\u0648\u0633\u062a\u060c \u0627\u0646\u062c\u0627\u0645 \u0645\u0646\u0638\u0645 \u062d\u0631\u06a9\u0627\u062a \u06cc\u0648\u06af\u0627 \u0627\u0633\u062a. \u0686\u0646\u062f \u062f\u0642\u06cc\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0648\u0632\u0627\u0646\u0647 \u06cc\u0648\u06af\u0627\u060c \u0631\u0648\u0627\u0646\u200c\u06a9\u0646\u0646\u062f\u0647 \u062d\u0631\u06a9\u0627\u062a \u0631\u0648\u062f\u0647 \u0648 \u0646\u0641\u062e \u0634\u06a9\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<p>\u06cc\u0648\u06af\u0627 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u0648 \u0627\u06a9\u0633\u06cc\u0698\u0646 \u062f\u0631 \u0633\u06cc\u0633\u062a\u0645 \u06af\u0648\u0627\u0631\u0634 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u0632 \u0622\u0646\u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0628\u06cc\u0634\u062a\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06cc\u0648\u06af\u0627 \u0634\u0627\u0645\u0644 \u062d\u0631\u06a9\u0627\u062a \u0644\u06af\u0646\u06cc \u0627\u0633\u062a\u060c \u062a\u0645\u0631\u06cc\u0646 \u06cc\u0648\u06af\u0627 \u0648\u0627\u0642\u0639\u0627\u064b \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u062f\u0631\u0645\u0627\u0646 \u06cc\u0628\u0648\u0633\u062a \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/p>\n\n\n\n<p>\u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u0686\u0646\u062f \u062a\u0645\u0631\u06cc\u0646 \u06cc\u0648\u06af\u0627 \u0628\u0631\u0627\u06cc \u062f\u0631\u0645\u0627\u0646 \u06cc\u0628\u0648\u0633\u062a \u0645\u06cc\u200c\u0622\u0648\u0631\u06cc\u0645 \u06a9\u0647 \u0627\u06af\u0631 \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0646\u0638\u0645 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062d\u0631\u06a9\u0627\u062a \u063a\u06cc\u0631\u0639\u0627\u062f\u06cc \u0631\u0648\u062f\u0647 \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0637\u0628\u06cc\u0639\u06cc \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u062f. \u0646\u06af\u0631\u0627\u0646 \u0646\u0628\u0627\u0634\u06cc\u062f \u0648 \u0634\u0631\u0648\u0639 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f! \u0686\u0646\u062f \u062f\u0642\u06cc\u0642\u0647 \u06cc\u0648\u06af\u0627 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0633\u06cc\u0633\u062a\u0645 \u06af\u0648\u0627\u0631\u0634 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0628\u062e\u0634\u062f!<\/p>\n\n\n\n<p><strong>\u0646\u06a9\u062a\u0647:<\/strong> \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0639\u0627\u062f\u0627\u062a \u063a\u0630\u0627\u06cc\u06cc \u062e\u0648\u062f \u0631\u0627 \u0646\u06cc\u0632 \u0627\u0635\u0644\u0627\u062d \u06a9\u0646\u06cc\u062f. \u063a\u0630\u0627\u0647\u0627\u06cc \u063a\u0646\u06cc \u0627\u0632 \u0641\u06cc\u0628\u0631\u060c \u0645\u06cc\u0648\u0647\u200c\u200c\u062c\u0627\u062a \u0648 \u0633\u0628\u0632\u06cc\u200c\u062c\u0627\u062a \u0648 \u0645\u0635\u0631\u0641 \u0622\u0628 \u06a9\u0627\u0641\u06cc \u0647\u0645\u06af\u06cc \u0628\u0647 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u06cc\u0628\u0648\u0633\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/at-home-yoga-practice\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0645\u0648\u0632\u0634 \u06af\u0627\u0645 \u0628\u0647 \u06af\u0627\u0645 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u0627\u0646<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-\u0686\u0631\u062e\u0634-\u06a9\u0645\u0631-\u0648-\u0645\u06cc\u0627\u0646-\u062a\u0646\u0647-\u062f\u0631-\u062d\u0627\u0644\u062a-\u0646\u0634\u0633\u062a\u0647\">\u06f1. \u0686\u0631\u062e\u0634 \u06a9\u0645\u0631 \u0648 \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647 \u062f\u0631 \u062d\u0627\u0644\u062a \u0646\u0634\u0633\u062a\u0647<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"550\" height=\"550\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/Seated-Trunk-Twist.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u0686\u0631\u062e\u0634 \u06a9\u0645\u0631 \u0648 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u062f\u0631 \u062d\u0627\u0644\u062a \u0646\u0634\u0633\u062a\u0647\" class=\"wp-image-12897\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/Seated-Trunk-Twist.jpg 550w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/Seated-Trunk-Twist-300x300.jpg 300w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/Seated-Trunk-Twist-150x150.jpg 150w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u062f\u0631 \u0645\u0642\u0627\u0628\u0644 \u062e\u0648\u062f \u062f\u0631\u0627\u0632 \u06a9\u0646\u06cc\u062f\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u067e\u0627\u06cc \u0686\u067e \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0642\u0633\u0645\u062a \u067e\u0627\u0634\u0646\u0647 \u067e\u0627\u06cc \u0686\u067e \u0631\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u0627\u0633\u0646 \u0631\u0627\u0633\u062a \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648\u06cc \u0686\u067e \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0633\u062a \u0686\u067e \u0631\u0627 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648\u06cc \u0631\u0627\u0633\u062a \u0648 \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u06a9\u0645\u0631\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u06af\u0631\u062f\u0646 \u0631\u0627 \u0628\u0647 \u0627\u06cc\u0646 \u062a\u0631\u062a\u06cc\u0628 \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0634\u0627\u0646\u0647 \u0631\u0627\u0633\u062a \u0646\u06af\u0627\u0647 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0646\u0641\u0633 \u0631\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0628\u062f\u0647\u06cc\u062f\u060c \u0627\u0628\u062a\u062f\u0627 \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u0631\u0647\u0627 \u06a9\u0646\u06cc\u062f (\u062f\u0633\u062a \u067e\u0634\u062a \u0633\u0631\u062a\u0627\u0646)\u060c \u06a9\u0645\u0631\u060c \u0633\u067e\u0633 \u0633\u06cc\u0646\u0647 \u0648 \u062f\u0631 \u0622\u062e\u0631 \u06af\u0631\u062f\u0646 \u0631\u0627 \u0631\u0647\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u0622\u0631\u0627\u0645 \u0648 \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644 \u0635\u0627\u0641 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0637\u0631\u0641 \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u062e\u0627\u0631\u062c \u06a9\u0646\u06cc\u062f\u060c \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0641\u0648\u0627\u06cc\u062f \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a:<\/strong> \u062a\u062d\u0631\u06cc\u06a9 \u067e\u0627\u0646\u06a9\u0631\u0627\u0633\u060c \u06a9\u0628\u062f\u060c \u0637\u062d\u0627\u0644\u060c \u06a9\u0644\u06cc\u0647\u200c\u0647\u0627\u060c \u0645\u0639\u062f\u0647 \u0648 \u062a\u062d\u0631\u06a9\u200c\u0628\u062e\u0634\u06cc\u062f\u0646 \u0628\u0647 \u0631\u0648\u062f\u0647 \u0628\u0632\u0631\u06af<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-\u0647\u0627\u0644\u0627\u0633\u0627\u0646\u0627-\u06cc\u0627-\u0634\u0645\u0639\">\u06f2. \u0647\u0627\u0644\u0627\u0633\u0627\u0646\u0627 \u06cc\u0627 \u0634\u0645\u0639<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/plow-pose-halasana.jpg\" alt=\"\u0647\u0627\u0644\u0627\u0633\u0627\u0646\u0627 \u06cc\u0627 \u0634\u0645\u0639\" class=\"wp-image-12894\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/plow-pose-halasana.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/plow-pose-halasana-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p> <strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062a\u062f\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u06a9\u0645\u200c\u06a9\u0645 \u067e\u0627\u0647\u0627 \u0648 \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0633\u062a\u0627\u0646\u200c\u062a\u0627\u0646 \u0631\u0627 \u0632\u06cc\u0631 \u06a9\u0645\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u06a9\u0627\u0645\u0644 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0686\u0646\u062f \u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0641\u0648\u0627\u06cc\u062f \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a:<\/strong> \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0628\u0627\u0639\u062b \u0631\u0627\u062d\u062a\u06cc \u06a9\u0628\u062f \u0648 \u0631\u0648\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u06af\u0631\u062f\u0634 \u062e\u0648\u0646 \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u0644\u06af\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-\u06af\u0647\u0648\u0627\u0631\u0647\">\u06f3. \u06af\u0647\u0648\u0627\u0631\u0647<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/Cradle-movement-in-yoga.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u06af\u0647\u0648\u0627\u0631\u0647 \u062f\u0631 \u06cc\u0648\u06af\u0627\" class=\"wp-image-12891\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/Cradle-movement-in-yoga.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/Cradle-movement-in-yoga-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u062f\u0631 \u062d\u06cc\u0646 \u0628\u0627\u0632\u062f\u0645\u060c \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0646\u0627\u062d\u06cc\u0647 \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0631\u0627\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u0628\u0647 \u0647\u0645\u200c\u0686\u0633\u0628\u06cc\u062f\u0647 \u0631\u0648\u06cc \u0634\u06a9\u0645 \u062e\u0648\u062f \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0648\u0628\u0627\u0631\u0647 \u0646\u0641\u0633 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u062f\u0631 \u062d\u06cc\u0646 \u0628\u0627\u0632\u062f\u0645\u060c \u0633\u0631 \u0648 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0686\u0627\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u0646\u0641\u0633\u200c\u0647\u0627\u06cc \u0639\u0645\u06cc\u0642 \u0648 \u0637\u0648\u0644\u0627\u0646\u06cc \u0645\u06cc\u200c\u06a9\u0634\u06cc\u062f\u060c \u0622\u0646 \u0631\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0641\u0648\u0627\u06cc\u062f \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646:<\/strong> \u06af\u0627\u0632 \u0645\u0639\u062f\u0647 \u0631\u0627 \u0622\u0632\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0631\u0641\u0644\u0627\u06a9\u0633 \u0645\u0639\u062f\u0647 \u0631\u0627 \u062a\u0633\u06a9\u06cc\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0628\u0647 \u0628\u0631\u0637\u0631\u0641 \u0634\u062f\u0646 \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a\u06cc \u0645\u0627\u0646\u0646\u062f \u0633\u0648\u0621 \u0647\u0627\u0636\u0645\u0647 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-\u0646\u0634\u0633\u062a\u0646-\u067e\u0631\u0648\u0627\u0646\u0647\">\u06f4. \u0646\u0634\u0633\u062a\u0646 \u067e\u0631\u0648\u0627\u0646\u0647<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/Butterfly-sitting-in-yoga.jpg\" alt=\"\u0646\u0634\u0633\u062a\u0646 \u067e\u0631\u0648\u0627\u0646\u0647 \u062f\u0631 \u06cc\u0648\u06af\u0627\" class=\"wp-image-12890\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/Butterfly-sitting-in-yoga.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/Butterfly-sitting-in-yoga-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong>  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u06a9\u0647 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647\u200c\u0627\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062d\u0627\u0644\u0627 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0644\u06af\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. \u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0631\u0627 \u0644\u0645\u0633 \u06a9\u0646\u0646\u062f\u061b<\/li>\n\n\n\n<li>\u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a\u0627\u0646 \u062e\u0648\u062f \u0645\u062d\u06a9\u0645 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u067e\u0627\u0634\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u062a\u0627 \u062d\u062f \u0627\u0645\u06a9\u0627\u0646 \u062f\u0627\u062e\u0644 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u062e\u0627\u0631\u062c \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li> \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062d\u0627\u0644\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f \u0628\u0647 \u062a\u06a9\u0627\u0646\u200c\u062f\u0627\u062f\u0646 \u0647\u0631 \u062f\u0648 \u067e\u0627 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0645\u0627\u0646\u0646\u062f \u0628\u0627\u0644\u200c\u0647\u0627\u06cc \u067e\u0631\u0648\u0627\u0646\u0647\u061b<\/li>\n\n\n\n<li> \u0622\u0647\u0633\u062a\u0647 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u062a\u062f\u0631\u06cc\u062c \u0633\u0631\u0639\u062a \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li> \u062f\u0631 \u062a\u0645\u0627\u0645 \u0637\u0648\u0644 \u0645\u0633\u06cc\u0631 \u0628\u0647\u200c\u0637\u0648\u0631 \u0639\u0627\u062f\u06cc \u062a\u0646\u0641\u0633 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0627\u0644\u0627\u062a\u0631 \u0648 \u0628\u0627\u0644\u0627\u062a\u0631 \u067e\u0631\u0648\u0627\u0632 \u06a9\u0646\u06cc\u062f\u060c \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0631\u0627\u062d\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0633\u0631\u06cc\u0639 \u062a\u0631 \u067e\u0631\u0648\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li> \u0633\u0631\u0639\u062a \u062e\u0648\u062f \u0631\u0627 \u06a9\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0645\u062a\u0648\u0642\u0641 \u0634\u0648\u06cc\u062f\u061b<\/li>\n\n\n\n<li> \u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u062f\u0631 \u062d\u06cc\u0646 \u0628\u0627\u0632\u062f\u0645\u060c \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f\u060c \u0686\u0627\u0646\u0647 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0631\u0627\u0646\u200c\u0647\u0627 \u06cc\u0627 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0648 \u0631\u0627\u0646\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u06a9\u0634\u0634 \u0631\u0627 \u062f\u0631 \u0642\u0633\u0645\u062a \u062f\u0627\u062e\u0644\u06cc \u0631\u0627\u0646\u200c\u0647\u0627 \u0627\u062d\u0633\u0627\u0633 \u06a9\u0646\u06cc\u062f \u0648 \u0646\u0641\u0633\u200c\u0647\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u0648 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0648 \u0628\u06cc\u0634\u062a\u0631 \u0634\u0644 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0647\u0646\u06af\u0627\u0645 \u0628\u0627\u0632\u062f\u0645\u060c \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0648\u0636\u0639\u06cc\u062a \u0631\u0627 \u0631\u0647\u0627 \u06a9\u0646\u06cc\u062f. \u067e\u0627\u0647\u0627 \u0631\u0627 \u062c\u0644\u0648\u06cc \u062e\u0648\u062f \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0641\u0648\u0627\u06cc\u062f \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646:<\/strong> \u06af\u0627\u0632\u060c \u0646\u0641\u062e\u060c \u06af\u0631\u0641\u062a\u06af\u06cc \u0631\u0648\u062f\u0647 \u0631\u0627 \u062a\u0633\u06a9\u06cc\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633\u060c \u0639\u0627\u0644\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u0648\u0631\u0632\u0634-\u0628\u0631\u0627\u06cc-\u06cc\u0628\u0648\u0633\u062a\">\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06cc\u0628\u0648\u0633\u062a<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u062e\u0648\u0634\u0628\u062e\u062a\u0627\u0646\u0647 \u0648\u0631\u0632\u0634 \u0628\u0647 \u062f\u0631\u0645\u0627\u0646 \u06cc\u0628\u0648\u0633\u062a \u06a9\u0645\u06a9 \u0632\u06cc\u0627\u062f\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0648\u0631\u0632\u0634\u060c \u062a\u0646\u0641\u0633 \u0648 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0634\u0645\u0627 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0639\u0636\u0644\u0627\u062a \u0648 \u0627\u0639\u0635\u0627\u0628 \u0634\u0645\u0627 \u0631\u0627 \u062a\u062d\u0631\u06cc\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0647\u200c\u0637\u0648\u0631 \u06a9\u0644\u06cc \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0628\u062f\u0646 \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u0647\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f. \u0639\u0644\u0627\u0648\u0647\u200c\u0628\u0631 \u0627\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647\u200c\u0637\u0648\u0631 \u0637\u0628\u06cc\u0639\u06cc \u0645\u0646\u062c\u0631 \u0628\u0647 \u0645\u0635\u0631\u0641 \u0628\u06cc\u0634\u062a\u0631 \u0622\u0628\u060c \u0628\u0647\u0628\u0648\u062f \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0634\u0648\u062f. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0645\u0634\u06a9\u0644\u0627\u062a \u0645\u0631\u0628\u0648\u0637 \u0628\u0647 \u06cc\u0628\u0648\u0633\u062a \u06a9\u0645 \u06cc\u0627 \u062d\u062a\u06cc \u062d\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<p>\u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06cc\u0628\u0648\u0633\u062a\u060c \u062e\u0648\u062f \u0648\u0631\u0632\u0634 \u0627\u0633\u062a \u0648 \u0641\u0631\u0642\u06cc \u0646\u062f\u0627\u0631\u062f \u0686\u0647 \u0648\u0631\u0632\u0634\u06cc \u0628\u0627\u0634\u062f. \u0648\u0631\u0632\u0634 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u0628\u0627\u0634\u062f \u0645\u062b\u0644 \u062f\u0648\u06cc\u062f\u0646\u060c \u0632\u0648\u0645\u0628\u0627\u060c \u06cc\u0627 \u0631\u0642\u0635\u06cc\u062f\u0646 \u062f\u0631 \u0627\u062a\u0627\u0642 \u0646\u0634\u06cc\u0645\u0646\u060c \u0647\u0631 \u0648\u0631\u0632\u0634 \u0645\u0641\u06cc\u062f\u06cc \u0627\u0633\u062a!<\/p>\n\n\n\n<p>\u0628\u0631\u0627\u06cc \u062f\u0631\u0645\u0627\u0646 \u06cc\u0628\u0648\u0633\u062a \u0628\u0627 \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc \u0627\u0632 <a href=\"https:\/\/fitamin.ir\/mag\/turning-my-jogging-routine-into-an-interval-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0628\u0631\u0646\u0627\u0645\u0647 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc<\/a> \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u0627\u0628\u062a\u062f\u0627 \u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0628\u0627 \u0633\u0631\u0639\u062a \u0639\u0627\u062f\u06cc \u0631\u0627\u0647 \u0628\u0631\u0648\u06cc\u062f \u062a\u0627 \u06af\u0631\u0645 \u0634\u0648\u06cc\u062f. \u0633\u067e\u0633 \u0633\u0631\u0639\u062a \u062e\u0648\u062f \u0631\u0627 \u06a9\u0645 \u06a9\u0645 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f. \u0633\u0631\u0639\u062a \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0637\u0648\u0631\u06cc \u0628\u0627\u0634\u062f \u06a9\u0647 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628\u200c\u062a\u0627\u0646 \u0628\u0627\u0644\u0627 \u0631\u0648\u062f \u0648 \u0639\u0631\u0642 \u06a9\u0646\u06cc\u062f. <\/p>\n\n\n\n<p>\u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u062d\u062f\u0627\u0642\u0644 \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0631 \u0631\u0648\u0632 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0633\u0631\u06cc\u0639 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u062f\u0631 \u067e\u0627\u06cc\u0627\u0646 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc\u060c \u0633\u0631\u0639\u062a \u062e\u0648\u062f \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/why-should-we-do-stretching-and-how\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/why-should-we-do-stretching-and-how\/\" rel=\"noreferrer noopener\">\u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc<\/a> \u0645\u0644\u0627\u06cc\u0645 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. <\/p>\n\n\n\n<p>\u0627\u06af\u0631 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u06a9\u0627\u0645\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc\u200c\u0647\u0627\u06cc \u06a9\u0648\u062a\u0627\u0647 \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u06f1\u06f0 \u062a\u0627 \u06f1\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u0628\u0631\u0627\u06cc \u0686\u0646\u062f\u0628\u0627\u0631 \u062f\u0631 \u0631\u0648\u0632 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0647\u0645\u0627\u0646 \u0627\u0646\u062f\u0627\u0632\u0647 \u0645\u0648\u062b\u0631 \u0628\u0627\u0634\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/cardio-workouts-at-home\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/08\/aerobic-as-an-exercise.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc\" class=\"wp-image-8468\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/08\/aerobic-as-an-exercise.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/08\/aerobic-as-an-exercise-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u062a\u0645\u0631\u06cc\u0646\u0627\u062a-\u06a9\u0641-\u0644\u06af\u0646-\u0628\u0631\u0627\u06cc-\u062f\u0631\u0645\u0627\u0646-\u06cc\u0628\u0648\u0633\u062a\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0641 \u0644\u06af\u0646 \u0628\u0631\u0627\u06cc \u062f\u0631\u0645\u0627\u0646 \u06cc\u0628\u0648\u0633\u062a<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0639\u0636\u0644\u0627\u062a \u06a9\u0641 \u0644\u06af\u0646 \u06af\u0631\u0648\u0647\u06cc \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0627\u0633\u062a \u06a9\u0647 \u0627\u0632 \u0627\u0646\u062f\u0627\u0645\u200c\u0647\u0627\u06cc \u062f\u0627\u062e\u0644 \u0644\u06af\u0646 \u0648 \u0642\u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0634\u06a9\u0645 \u062d\u0645\u0627\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06af\u0631 \u0627\u062e\u062a\u0644\u0627\u0644 \u0639\u0645\u0644\u06a9\u0631\u062f \u06a9\u0641 \u0644\u06af\u0646 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\u0627\u06cc\u0633\u062a\u0627 \u0631\u0627 \u062f\u0631 \u0633\u0647 \u0633\u062a \u0628\u0627 \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u06cc\u0633\u062a\u0627\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0627\u06cc\u0633\u062a\u0627.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u06cc\u0633\u062a\u0627<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u062c\u0644\u0648\u06cc \u0628\u062f\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u06cc\u0627 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634\u200c\u0647\u0627 \u062c\u0645\u0639 \u0634\u0648\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u062d\u0627\u0644\u062a \u0646\u0634\u0633\u062a\u0646 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u060c \u0637\u0648\u0631\u06cc\u200c \u06a9\u0647 \u067e\u0634\u062a\u200c\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0648 \u0633\u0631\u0648\u0633\u06cc\u0646\u0647 \u0634\u0645\u0627 \u0631\u0648 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0627\u0632 \u0646\u0648\u06a9 \u067e\u0646\u062c\u0647 \u0634\u0645\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0645\u0631\u0628\u06cc \u062a\u0639\u06cc\u06cc\u0646 \u06a9\u0631\u062f\u0647\u060c \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" target=\"0\"]\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u067e\u0627<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-\u0644\u0627\u0646\u06af-\u0628\u0647-\u062c\u0644\u0648\">\u06f2. \u0644\u0627\u0646\u06af \u0628\u0647 \u062c\u0644\u0648<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0646\u06cc\u0632 \u0628\u0627 \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 \u062f\u0631 \u0633\u0647 \u0633\u062a \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u06a9\u0641 \u0644\u06af\u0646 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0644\u0627\u0646\u06af-\u0628\u0627-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"14px\"} -->\n<div style=\"height:14px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0648 \u062f\u0645\u0628\u0644 \u062f\u0631 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u067e\u0627 \u062c\u0644\u0648 \u0648 \u06cc\u06a9 \u067e\u0627 \u062f\u0631 \u0639\u0642\u0628 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-->\n<li>\u067e\u0633 \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0646\u06cc\u0632 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/how-to-do-lunges-and-why\/\" target=\"0\"]\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0628\u0631\u0627\u06cc \u0686\u06cc \u062e\u0648\u0628\u0647 \u0648 \u0686\u0637\u0648\u0631 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u06cc\u0645\u061f[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u062a\u0646\u0641\u0633-\u062f\u06cc\u0627\u0641\u0631\u0627\u06af\u0645\u06cc-\u0628\u0631\u0627\u06cc-\u0628\u0647\u0628\u0648\u062f-\u06cc\u0628\u0648\u0633\u062a\">\u062a\u0646\u0641\u0633 \u062f\u06cc\u0627\u0641\u0631\u0627\u06af\u0645\u06cc \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u06cc\u0628\u0648\u0633\u062a<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u062a\u0646\u0641\u0633 \u062f\u06cc\u0627\u0641\u0631\u0627\u06af\u0645\u06cc \u06cc\u06a9 \u0631\u0648\u0634 \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u0622\u0631\u0627\u0645\u0634 \u0630\u0647\u0646 \u0648 \u0628\u062f\u0646 \u0627\u0633\u062a\u060c \u0647\u0645\u0686\u0646\u06cc\u0646 \u062a\u0627 \u062d\u062f\u06cc \u0628\u0647 \u0628\u0631\u0637\u0631\u0641 \u06a9\u0631\u062f\u0646 \u062e\u0634\u06a9\u06cc \u0645\u0632\u0627\u062c \u0647\u0645 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0646\u0648\u0639 \u062a\u0646\u0641\u0633\u060c \u0645\u0647\u0627\u0631\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u0631\u062f. <\/p>\n\n\n\n<p>\u0628\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u0645\u0631\u0648\u0631 \u0632\u0645\u0627\u0646 \u0622\u0633\u0627\u0646\u200c\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0627 \u0686\u0634\u0645\u0627\u0646 \u0628\u0627\u0632\u060c \u062f\u0631 \u062d\u0627\u0644\u062a \u0646\u0634\u0633\u062a\u0647\u060c \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u06cc\u0627 \u062d\u062a\u06cc \u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u06cc\u0627 \u0631\u0627\u0646\u0646\u062f\u06af\u06cc \u0622\u0646 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f. \u062f\u0631 \u062d\u06cc\u0646 \u062a\u0646\u0641\u0633 \u062f\u06cc\u0627\u0641\u0631\u0627\u06af\u0645\u06cc \u0628\u0627\u06cc\u062f \u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0639\u0636\u0644\u0647 \u062f\u06cc\u0627\u0641\u0631\u0627\u06af\u0645 \u062d\u0631\u06a9\u062a \u06a9\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p>\u06cc\u0628\u0648\u0633\u062a \u062f\u063a\u062f\u063a\u0647 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0627\u0633\u062a \u0648 \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0622\u0632\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634\u060c \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0648 \u0631\u0639\u0627\u06cc\u062a \u0646\u06a9\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u062f\u0631\u0645\u0627\u0646 \u06cc\u0628\u0648\u0633\u062a \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0641\u0635\u0644 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u062a\u063a\u0630\u06cc\u0647\u060c \u062a\u0646\u0641\u0633 \u0648 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06cc\u0628\u0648\u0633\u062a \u0631\u0627 \u06af\u0641\u062a\u0647\u200c\u0627\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0633\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644<\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1778397947068\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u062f\u0631\u0645\u0627\u0646 \u0641\u0648\u0631\u06cc \u06cc\u0628\u0648\u0633\u062a \u0686\u06cc\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0647\u0646\u06af\u0627\u0645 \u0627\u062c\u0627\u0628\u062a \u0645\u0632\u0627\u062c\u060c \u062f\u0631 \u06cc\u06a9 \u0646\u06cc \u0641\u0631\u0636\u06cc \u0628\u062f\u0645\u06cc\u062f\u060c \u06cc\u0639\u0646\u06cc \u0641\u0648\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1778398382121\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u062f\u0631\u0645\u0627\u0646 \u06cc\u0628\u0648\u0633\u062a \u0628\u0627 \u0648\u0631\u0632\u0634 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u0648\u0631\u0632\u0634 \u0645\u06cc\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u062d\u0631\u06a9\u062a \u0631\u0648\u062f\u0647\u200c\u0647\u0627 \u0648 \u0628\u0647\u0628\u0648\u062f \u06cc\u0628\u0648\u0633\u062a \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p><strong>\u0645\u0646\u0627\u0628\u0639<\/strong>: <a href=\"https:\/\/www.artofliving.org\/in-en\/yoga\/health-and-wellness\/yoga-to-relieve-constipation\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">artofliving <\/a>&#8211; <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/constipation\/symptoms-causes\/syc-20354253\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">mayoclinic <\/a>&#8211; <a href=\"https:\/\/www.healthline.com\/health\/constipation\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">healthline<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u06cc\u0628\u0648\u0633\u062a \u0648 \u062f\u0631\u0645\u0627\u0646 \u06cc\u0628\u0648\u0633\u062a \u06cc\u06a9\u06cc \u0627\u0632 \u0634\u0627\u06cc\u0639\u200c\u062a\u0631\u06cc\u0646 \u0645\u0633\u0627\u0626\u0644 \u06af\u0648\u0627\u0631\u0634\u06cc \u062f\u0631 \u062c\u0647\u0627\u0646 \u0627\u0633\u062a. \u0634\u0627\u06cc\u062f \u0628\u062a\u0648\u0627\u0646 \u06af\u0641\u062a \u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f \u062d\u062f\u0627\u0642\u0644 \u06cc\u06a9\u0628\u0627\u0631 \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0634\u06a9\u0644 \u062f\u0686\u0627\u0631 \u0634\u062f\u0647\u200c\u0627\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0631\u0627\u0646 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u062a\u063a\u0630\u06cc\u0647 \u0645\u0631\u062f\u0645 \u06a9\u0647 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u0633\u0628\u0632\u06cc\u200c\u062c\u0627\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0627\u06cc\u0646 \u0645\u0634\u06a9\u0644 \u0628\u0633\u06cc\u0627\u0631 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":12807,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[206,221],"class_list":["post-12756","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-206","tag-221"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/12756","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/comments?post=12756"}],"version-history":[{"count":47,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/12756\/revisions"}],"predecessor-version":[{"id":83692,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/12756\/revisions\/83692"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/12807"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=12756"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=12756"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=12756"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}