{"id":1424,"date":"2024-01-15T11:00:24","date_gmt":"2024-01-15T07:30:24","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=1424"},"modified":"2024-04-28T15:02:18","modified_gmt":"2024-04-28T11:32:18","slug":"bodyweight-workouts-like-a-pro","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/bodyweight-workouts-like-a-pro\/","title":{"rendered":"\u0645\u0639\u0631\u0641\u06cc \u0627\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0648 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0642\u062f\u0631\u062a\u06cc"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0686\u0631\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u062e\u06cc\u0644\u06cc \u062e\u0648\u0628\u06cc \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0645\u0627 \u0647\u0633\u062a\u061f \u0631\u0627\u0633\u062a\u0634 \u0627\u06cc\u0646 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class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u0642\u062f\u0631\u062a\u06cc (\u06cc\u0627 \u0647\u0645\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc) \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u06af\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0642\u062f\u0631\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0628\u062f\u0646 \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647\u200c\u0627\u0646\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u06cc\u0627 \u0642\u062f\u0631\u062a\u06cc \u0627\u063a\u0644\u0628 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0633\u0631\u0648\u06a9\u0627\u0631 \u062f\u0627\u0631\u062f\u060c \u0627\u0645\u0627 \u0641\u0642\u0637 \u0628\u0647 \u0648\u0632\u0646\u0647 \u0648 \u062f\u0645\u0628\u0644 \u0645\u062d\u062f\u0648\u062f \u0646\u06cc\u0633\u062a. \u0628\u0631\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u060c \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0645\u0648\u0641\u0642\u06cc\u062a \u0628\u0647\u062a\u0631 \u0648 \u0631\u0634\u062f \u0628\u0647\u062a\u0631 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0648\u0631\u0632\u0634 \u0627\u0635\u0644\u06cc \u0628\u0627\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u06af\u0627\u0647\u06cc \u0628\u0647 \u0627\u0634\u062a\u0628\u0627\u0647 \u0628\u0639\u0636\u06cc\u200c\u0647\u0627 \u0641\u06a9\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0641\u0642\u0637 \u0628\u0631\u0627\u06cc \u00ab\u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u0646\u06cc \u06af\u0631\u0641\u062a\u0646\u00bb \u0645\u0641\u06cc\u062f \u0627\u0633\u062a \u06cc\u0627 \u0641\u0642\u0637 \u0628\u0631\u0627\u06cc \u00ab\u0645\u0631\u062f\u0627\u0646\u00bb \u0644\u0627\u0632\u0645 \u0627\u0633\u062a\u061b \u0627\u0645\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc\u060c \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0648 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a\u060c \u062d\u062a\u06cc \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u062a\u0645\u0627\u06cc\u0644 \u0646\u062f\u0627\u0631\u0646\u062f \u062a\u063a\u06cc\u06cc\u0631\u06cc \u062f\u0631 \u0638\u0627\u0647\u0631 \u0627\u0646\u062f\u0627\u0645 \u062e\u0648\u062f \u0627\u06cc\u062c\u0627\u062f \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=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/08\/ghodrati.jpg\" alt=\"\u0646\u0645\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc\" class=\"wp-image-7558\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/08\/ghodrati.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/08\/ghodrati-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\">\u0644\u06cc\u0633\u062a \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u0645 \u06f1\u06f0 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0631\u0627 \u0628\u0647 \u0634\u0645\u0627 \u0622\u0645\u0648\u0632\u0634 \u062f\u0647\u06cc\u0645. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0646\u06cc\u0627\u0632\u06cc \u0628\u0647 \u0648\u0633\u06cc\u0644\u0647\u200c\u06cc \u062e\u0627\u0635\u06cc \u0646\u062f\u0627\u0631\u062f \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627 \u0645\u0634\u0648\u0631\u062a \u0645\u0631\u0628\u06cc\u200c\u062a\u0627\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc\u200c\u062a\u0627\u0646 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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=\"\u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0631\u0648\u06cc \u062f\u0633\u062a \u0647\u0627 \u0648 \u0627\u06cc\u0633\u062a\u0627\u062f\u0646\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0631\u0627\u0647-\u0631\u0641\u062a\u0646-\u0631\u0648\u06cc-\u062f\u0633\u062a-\u0647\u0627-\u0648-\u0627\u06cc\u0633\u062a\u0627\u062f\u0646_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0631\u0648\u06cc \u062f\u0633\u062a \u0647\u0627 \u0648 \u0627\u06cc\u0633\u062a\u0627\u062f\u0646<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\":\"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>\u0627\u0628\u062a\u062f\u0627 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f \u062a\u0627 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0631\u0633\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627\u0647 \u0628\u0631\u0648\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646\u062a\u0627\u0646 \u0635\u0627\u0641 \u0634\u0648\u062f\u061b \u062c\u0627\u06cc \u067e\u0627\u0647\u0627 \u062b\u0627\u0628\u062a \u0647\u0633\u062a\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647 \u0647\u0645\u0648\u0646 \u0635\u0648\u0631\u062a \u0631\u0648\u06cc \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0639\u0642\u0628 \u0628\u0627\u0632 \u06af\u0631\u062f\u06cc\u062f \u0648 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\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\/ab-workout\/\" target=\"0\"]\u0648\u0631\u0632\u0634 \u0634\u06a9\u0645: \u06f1\u06f5 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645[\/sr-link]\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0636\u0631\u0628\u062f\u0631\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc-\u0636\u0631\u0628\u062f\u0631\u06cc_1_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0636\u0631\u0628\u062f\u0631\u06cc<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\":\"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>\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0627\u0628\u062a\u062f\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0634\u0646\u0627 \u0631\u0648\u06cc \u062a\u0634\u06a9 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0636\u0631\u0628\u062f\u0631\u06cc \u0628\u0647 \u062f\u0627\u062e\u0644 \u0634\u06a9\u0645 \u0628\u06cc\u0627\u0648\u0631\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\/abs-and-hips-slimming-workout\/\" target=\"0\"]\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u067e\u0647\u0644\u0648[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0644\u0627\u0646\u06a9 \u062c\u06a9 \u0628\u0648\u0631\u067e\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0644\u0627\u0646\u06a9-\u062c\u06a9-\u0628\u0648\u0631\u067e\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644\u0627\u0646\u06a9 \u062c\u06a9 \u0628\u0648\u0631\u067e\u06cc<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\":\"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>\u0627\u0628\u062a\u062f\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u062d\u0627\u0644\u062a \u062d\u0631\u06a9\u062a \u0634\u0646\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u06cc\u06a9 \u067e\u0631\u0634 \u06a9\u0648\u0686\u06a9\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0627\u0632 \u0648 \u0628\u0633\u062a\u0647 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0634\u0646\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0639\u062f \u0627\u0632 \u0622\u0646\u060c \u062c\u0641\u062a \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u062f\u0627\u062e\u0644 \u0634\u06a9\u0645 \u0622\u0648\u0631\u062f\u0647 \u0648 \u0628\u0627\u06cc\u0633\u062a\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-hold-plank-longer\/\" target=\"0\"]\u0686\u0637\u0648\u0631 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0634 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648 \u0648 \u0627\u0633\u06a9\u0648\u0627\u062a\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0634-\u0627\u0632-\u0631\u0648\u06cc-\u0632\u0627\u0646\u0648-\u0648-\u0627\u0633\u06a9\u0648\u0627\u062a.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0634 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648 \u0648 \u0627\u0633\u06a9\u0648\u0627\u062a<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\":\"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>\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0648\u06cc \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0637\u06cc \u06cc\u06a9 \u067e\u0631\u0634 \u0628\u0627 \u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0633\u067e\u0633 \u06cc\u06a9\u0628\u0627\u0631 \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0631\u0627 \u0627\u062c\u0631\u0627 \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\/7-minutes-workout-to-build-a-butty\/\" target=\"0\"]\u0686\u06af\u0648\u0646\u0647 \u06a9\u0645\u0631\u06cc \u0628\u0627\u0631\u06cc\u06a9 \u0648 \u0628\u0627\u0633\u0646\u06cc \u0628\u0631\u062c\u0633\u062a\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u0645\u061f[\/sr-link]\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0634 \u062c\u0641\u062a \u0628\u0647 \u062c\u0644\u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u0632\u0627\u0646\u0648\u0628\u0644\u0646\u062f \u067e\u0627 \u0635\u0627\u0641 \u067e\u0631\u0634 \u0628\u0647 \u0639\u0642\u0628\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0634-\u062c\u0641\u062a-\u0628\u0647-\u062c\u0644\u0648-\u0627\u0633\u06a9\u0648\u0627\u062a-\u0632\u0627\u0646\u0648\u0628\u0644\u0646\u062f-\u067e\u0627\u0635\u0627\u0641.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0634 \u062c\u0641\u062a \u0628\u0647 \u062c\u0644\u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u0632\u0627\u0646\u0648\u0628\u0644\u0646\u062f \u067e\u0627 \u0635\u0627\u0641 \u067e\u0631\u0634 \u0628\u0647 \u0639\u0642\u0628<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>\u0627\u0628\u062a\u062f\u0627 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0647\u0645 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u067e\u0631\u0634 \u06a9\u0646\u06cc\u062f \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u067e\u0627 \u062c\u0641\u062a \u0648 \u0633\u067e\u0633 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a \u0648 \u067e\u0627\u06cc \u0645\u062e\u0627\u0644\u0641 \u0631\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u0635\u0627\u0641 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u062f\u0631\u0627\u0632 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647\u200c\u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u06cc\u06a9 \u062a\u06a9\u0631\u0627\u0631 \u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u062f\u0633\u062a \u0648 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0633\u067e\u0633 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u067e\u0631\u0634 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\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\/7-minutes-workout-to-build-a-butty\/\" target=\"0\"]\u0686\u06af\u0648\u0646\u0647 \u06a9\u0645\u0631\u06cc \u0628\u0627\u0631\u06cc\u06a9 \u0648 \u0628\u0627\u0633\u0646\u06cc \u0628\u0631\u062c\u0633\u062a\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u0645\u061f[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0644\u0627\u0646\u06a9 \u0631\u0648\u0644 \u0648 \u0627\u0633\u0646\u067e \u062c\u0627\u0645\u067e\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0644\u0627\u0646\u06a9-\u0631\u0648\u0644-\u0648-\u0627\u0633\u0646\u067e-\u062c\u0627\u0645\u067e.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644\u0627\u0646\u06a9 \u0631\u0648\u0644 \u0648 \u0627\u0633\u0646\u067e \u062c\u0627\u0645\u067e<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\":\"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>\u0627\u0628\u062a\u062f\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0634\u0646\u0627 \u0631\u0648\u06cc \u062a\u0634\u06a9 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0636\u0631\u0628\u062f\u0631\u06cc \u0648 \u062a\u06a9 \u062a\u06a9 \u0628\u0647 \u067e\u0634\u062a \u0647\u0645\u062f\u06cc\u06af\u0631 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u062c\u0641\u062a \u067e\u0627 \u0631\u0627 \u062f\u0627\u062e\u0644 \u0634\u06a9\u0645 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0628\u0647 \u0648\u0636\u0639\u06cc\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\/how-to-hold-plank-longer\/\" target=\"0\"]\u0686\u0637\u0648\u0631 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0627\u0645\u067e \u0645\u0648\u0631\u0628 \u062f\u0631 \u062d\u0627\u0644\u062a \u0634\u0646\u0627 \u0648 \u0644\u0645\u0633 \u062f\u0633\u062a\u0627\u0646 \u062a\u0646\u0627\u0648\u0628\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0627\u0645\u067e-\u0645\u0648\u0631\u0628-\u062f\u0631-\u062d\u0627\u0644\u062a-\u0634\u0646\u0627-\u0648-\u0644\u0645\u0633-\u062f\u0633\u062a\u0627\u0646-\u062a\u0646\u0627\u0648\u0628\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0627\u0645\u067e \u0645\u0648\u0631\u0628 \u062f\u0631 \u062d\u0627\u0644\u062a \u0634\u0646\u0627 \u0648 \u0644\u0645\u0633 \u062f\u0633\u062a\u0627\u0646 \u062a\u0646\u0627\u0648\u0628\u06cc<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\":\"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>\u0627\u0628\u062a\u062f\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0634\u0646\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u062c\u0641\u062a \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0627 \u06cc\u06a9 \u067e\u0631\u0634 \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0628\u0631\u062f\u0647 \u0648 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632 \u06af\u0631\u062f\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647 \u0633\u0645\u062a \u0686\u067e \u0628\u0631\u062f\u0647 \u0648 \u0628\u0627\u0632 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u0628\u0627 \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0631\u0648\u06cc \u062f\u0633\u062a \u0686\u067e \u0631\u0627 \u0644\u0645\u0633 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627 \u062f\u0633\u062a \u0686\u067e \u0631\u0648\u06cc \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u0644\u0645\u0633 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u0686\u0631\u062e\u0647 \u0631\u0627 \u062f\u0631 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631 \u0645\u0630\u06a9\u0648\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\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\/abs-and-hips-slimming-workout\/\" target=\"0\"]\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u067e\u0647\u0644\u0648[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0628\u0648\u0631\u067e\u06cc \u0648 \u067e\u0631\u0634 \u0628\u0627 \u06cc\u06a9 \u062f\u0633\u062a \u062a\u0646\u0627\u0648\u0628\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0628\u0648\u0631\u067e\u06cc-\u0648-\u067e\u0631\u0634-\u0628\u0627-\u06cc\u06a9-\u062f\u0633\u062a-\u062a\u0646\u0627\u0648\u0628\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0628\u0648\u0631\u067e\u06cc \u0648 \u067e\u0631\u0634 \u0628\u0627 \u06cc\u06a9 \u062f\u0633\u062a \u062a\u0646\u0627\u0648\u0628\u06cc<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\":\"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>\u0627\u0628\u062a\u062f\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0634\u0646\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0634\u0646\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0627 \u06cc\u06a9 \u067e\u0631\u0634 \u062c\u0641\u062a \u067e\u0627 \u0631\u0627 \u062f\u0627\u062e\u0644 \u0634\u06a9\u0645 \u0627\u0648\u0631\u062f\u0647 \u0648 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u062f\u0633\u062a \u0631\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u06cc\u06a9 \u067e\u0631\u0634 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0648\u0628\u0627\u0631\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0632 \u0627\u0648\u0644 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u0628\u0627\u0631 \u062f\u0633\u062a \u062f\u06cc\u06af\u0631 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u067e\u0631\u0634 \u0631\u0627 \u0627\u062c\u0631\u0627 \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\/the-best-exercises-to-burn-fat\/\" target=\"0\"]\u06a9\u062f\u0627\u0645 \u0648\u0631\u0632\u0634 \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0631\u0627 \u062f\u0627\u0631\u062f\u061f[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0628\u0648\u0631\u067e\u06cc \u0648 \u067e\u0631\u0634 \u062c\u0641\u062a \u0632\u0627\u0646\u0648\u0628\u0644\u0646\u062f\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0628\u0648\u0631\u067e\u06cc-\u0648-\u067e\u0631\u0634-\u062c\u0641\u062a-\u0632\u0627\u0646\u0648-\u0628\u0644\u0646\u062f.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0628\u0648\u0631\u067e\u06cc \u0648 \u067e\u0631\u0634 \u062c\u0641\u062a \u0632\u0627\u0646\u0648\u0628\u0644\u0646\u062f<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\":\"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>\u0627\u0628\u062a\u062f\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0634\u0646\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0645\u0627\u0646 \u062d\u0627\u0644\u062a \u0634\u0646\u0627\u060c \u06a9\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u062c\u0641\u062a \u067e\u0627\u0647\u0627 \u0631\u0627 \u062f\u0627\u062e\u0644 \u0634\u06a9\u0645 \u0622\u0648\u0631\u062f\u0647 \u0648 \u06cc\u06a9 \u067e\u0631\u0634 \u062c\u0641\u062a \u067e\u0627\u06cc \u0628\u0644\u0646\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\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\/the-best-exercises-to-burn-fat\/\" target=\"0\"]\u06a9\u062f\u0627\u0645 \u0648\u0631\u0632\u0634 \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0631\u0627 \u062f\u0627\u0631\u062f\u061f[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0627\u0633\u0646\u067e \u062c\u0627\u0645\u067e \u0648 \u0634\u0646\u0627 \u0628\u0647 \u0637\u0631\u0641\u06cc\u0646\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u0646\u067e-\u062c\u0627\u0645\u067e-\u0648-\u0634\u0646\u0627-\u0628\u0647-\u0637\u0631\u0641\u06cc\u0646.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u0646\u067e \u062c\u0627\u0645\u067e \u0648 \u0634\u0646\u0627 \u0628\u0647 \u0637\u0631\u0641\u06cc\u0646<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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u062d\u0631\u06a9\u062a \u0634\u0646\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u06cc\u06a9 \u067e\u0631\u0634 \u06a9\u0648\u0686\u06a9 \u062c\u0641\u062a \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0627\u062e\u0644 \u0634\u06a9\u0645 \u0628\u0631\u062f\u0647 \u0648 \u0633\u067e\u0633 \u0628\u0647 \u062c\u0627\u06cc \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u0628\u0627 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0628\u0647 \u0633\u0645\u062a \u0686\u067e \u062d\u0631\u06a9\u062a \u06a9\u0631\u062f\u0647 \u0648 \u0627\u0646\u062c\u0627 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0634\u0646\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0647 \u062c\u0627\u06cc \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632 \u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0633\u067e\u0633 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0632 \u0627\u0648\u0644 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u060c \u0648\u0644\u06cc \u0627\u06cc\u0646\u200c\u0628\u0627\u0631 \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f \u0648 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0634\u0646\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\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\/lower-body-workouts-why-and-how\/\" target=\"0\"]\u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645[\/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\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0631\u0627 \u0686\u0637\u0648\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0627\u0647 \u0647\u0627\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0639\u0636\u0644\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0686\u0647 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0648 \u0686\u0647 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0647\u06cc\u062f \u0648 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f. \u0627\u06af\u0631 \u0628\u0647 \u0628\u0627\u0634\u06af\u0627\u0647\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0633\u062a\u0631\u0633\u06cc \u062f\u0627\u0631\u06cc\u062f\u060c \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a\u06cc \u0645\u062b\u0644 \u062f\u0645\u0628\u0644\u060c \u0635\u0641\u062d\u0647 \u0648\u0632\u0646\u0647 \u06cc\u0627 \u0647\u0627\u0644\u062a\u0631 \u0648 \u06a9\u062a\u0644 \u0628\u0644 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u06cc \u0627\u0632 \u062f\u0633\u062a\u06af\u0627\u0647 \u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0647 \u0635\u0648\u0631\u062a \u062a\u062e\u0635\u0635\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0645\u062b\u0644 \u062f\u0633\u062a\u06af\u0627\u0647 \u0633\u06cc\u0645\u200c\u06a9\u0634\u060c \u062f\u0633\u062a\u06af\u0627\u0647 \u0627\u0633\u0645\u06cc\u062a\u060c \u06cc\u0627 \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0631\u0633 \u067e\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0645\u0627 \u0627\u06af\u0631 \u062f\u0631 \u062e\u0627\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0628\u0647 \u0631\u0627\u062d\u062a\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647 \u0648 \u0628\u062f\u0648\u0646 \u062f\u0633\u062a\u06af\u0627\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f \u0622\u0646 \u0628\u0647\u0631\u0647\u200c\u0645\u0646\u062f \u0634\u0648\u06cc\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u06cc\u06a9 \u0633\u0631\u06cc \u0631\u0627\u0647\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062f\u0645\u0628\u0644: <\/strong>\u0634\u0645\u0627 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0633\u06cc\u0627\u0631 \u0645\u062a\u0646\u0648\u0639\u06cc \u0628\u0627 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u0627\u0632 \u0627\u0633\u06a9\u0627\u062a \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/front-lunge-vs-reverse-lunge\/\" data-type=\"post\" data-id=\"418\" target=\"_blank\" rel=\"noreferrer noopener\">\u0644\u0627\u0646\u06af\u0632<\/a> \u06af\u0631\u0641\u062a\u0647 \u062a\u0627 \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0648 \u062c\u0644\u0648\u0628\u0627\u0632\u0648.<\/li>\n\n\n\n<li><strong>\u0648\u0632\u0646 \u0628\u062f\u0646: <\/strong>\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f\u062a\u0627\u0646 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0646\u06cc\u0631\u0648\u06cc \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0633\u062a \u0648 \u0627\u062a\u0641\u0627\u0642\u0627 \u0627\u0635\u0644\u0627 \u0622\u0633\u0627\u0646 \u0646\u06cc\u0633\u062a! \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0631\u0634\u062f \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u062a\u062d\u0631\u06cc\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061b \u0628\u0647 \u0637\u0648\u0631 \u0645\u062b\u0627\u0644 \u0627\u0633\u06a9\u0627\u062a \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646\u060c \u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc\u060c \u0628\u0631\u067e\u06cc \u06cc\u0627 \u06a9\u0631\u0627\u0646\u0686. <\/li>\n\n\n\n<li><strong>\u0628\u0646\u062f\u0647\u0627\u06cc \u0645\u0642\u0627\u0648\u0645\u062a\u06cc (\u062a\u06cc \u0627\u0631 \u0627\u06cc\u06a9\u0633): <\/strong>\u0628\u0646\u062f\u0647\u0627\u06cc \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0645\u062b\u0644 <a href=\"https:\/\/fitamin.ir\/mag\/trx-vs-bodybuilding\/\" data-type=\"post\" data-id=\"33853\" target=\"_blank\" rel=\"noreferrer noopener\">TRX<\/a> \u0627\u0628\u0632\u0627\u0631\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0627\u0632 \u06cc\u06a9\u200c\u0633\u0631\u06cc \u062a\u0633\u0645\u0647\u200c\u0647\u0627\u06cc \u0642\u0648\u06cc \u0628\u0627 \u062f\u0633\u062a\u06af\u06cc\u0631\u0647\u200c\u0647\u0627\u06cc \u0645\u062d\u06a9\u0645 \u062a\u0634\u06a9\u06cc\u0644 \u0634\u062f\u0647 \u0648 \u0628\u0647 \u0634\u0645\u0627 \u0627\u0645\u06a9\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u062a\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u062a\u0646\u0648\u0639\u06cc \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u0645\u062b\u0644 \u067e\u0644\u0627\u0646\u06a9 \u0628\u0627 \u062a\u06cc\u200c\u0622\u0631\u0627\u06cc\u06a9\u0633\u060c \u0634\u0646\u0627\u0633\u0648\u0626\u062f\u06cc \u0628\u0627 \u062a\u06cc\u200c\u0622\u0631\u0627\u06cc\u06a9\u0633 \u0648 \u063a\u06cc\u0631\u0647.<\/li>\n\n\n\n<li><strong>\u06a9\u0634\u200c\u0647\u0627\u06cc \u0645\u0642\u0627\u0648\u0645\u062a\u06cc (\u0645\u062b\u0644 \u06a9\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc): <\/strong>\u06a9\u0634\u200c\u0647\u0627\u06cc \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0647\u0645 \u06af\u0632\u06cc\u0646\u0647 \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0648 \u062a\u0627\u062b\u06cc\u0631\u06af\u0630\u0627\u0631 \u062f\u06cc\u06af\u0631\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0634\u0645\u0627 \u0627\u0645\u06a9\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u0641\u0642\u0637 \u0628\u0627 \u06cc\u06a9 \u06a9\u0634 \u0628\u0644\u0646\u062f \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0645\u062a\u0646\u0648\u0639\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\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\/best-home-workouts-with-resistance-band\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0648\u0631\u0632\u0634 \u0628\u0627 \u06a9\u0634 \u0628\u062f\u0646\u0633\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\n<h2 class=\"wp-block-heading\" id=\"section-3\">\u0641\u0648\u0627\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \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 class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0648 \u0642\u062f\u0631\u062a\u06cc \u0645\u0632\u0627\u06cc\u0627\u06cc \u0632\u06cc\u0627\u062f\u06cc \u062f\u0627\u0631\u062f \u0648 \u0628\u0647 \u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0648\u0631\u0632\u0634 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0631\u062e\u06cc \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0642\u062f\u0631\u062a\u06cc \u0628\u0647 \u062a\u0631\u062a\u06cc\u0628 \u0632\u06cc\u0631 \u0627\u0633\u062a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646<\/li>\n\n\n\n<li>\u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0642\u0644\u0628<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645<\/li>\n\n\n\n<li>\u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0645\u0641\u0627\u0635\u0644<\/li>\n\n\n\n<li>\u0631\u0648\u062d\u06cc\u0647 \u0628\u0647\u062a\u0631 \u0648 \u00ab\u0642\u0648\u06cc\u200c\u062a\u0631\u00bb<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0631\u0627\u06a9\u0645 \u0627\u0633\u062a\u062e\u0648\u0627\u0646<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634&nbsp;<a href=\"https:\/\/fitamin.ir\/mag\/exercise-and-physical-fitness\/\">\u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc<\/a><\/li>\n\n\n\n<li>\u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u06af\u06cc<\/li>\n\n\n\n<li>\u0628\u0647\u0628\u0648\u062f \u067e\u0648\u0633\u0686\u0631 \u0628\u062f\u0646\u06cc \u0648 \u062a\u0639\u0627\u062f\u0644<\/li>\n\n\n\n<li>\u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u067e\u0648\u06a9\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646<\/li>\n\n\n\n<li>\u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0647 \u0628\u062f\u0648\u0646 \u0686\u0631\u0628\u06cc<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0645\u0642\u0627\u0648\u0645\u062a \u0627\u0633\u062a\u062e\u0648\u0627\u0646<\/li>\n\n\n\n<li>\u0633\u0644\u0627\u0645\u062a \u0645\u063a\u0632 \u0648 \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f\u0647\u0627\u06cc \u0634\u0646\u0627\u062e\u062a\u06cc<\/li>\n<\/ul>\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\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/bodypump_760x450-1-2-1.jpg\" alt=\"\u0628\u0627\u062f\u06cc \u067e\u0627\u0645\u067e\" class=\"wp-image-7370\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/bodypump_760x450-1-2-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/bodypump_760x450-1-2-1-300x178.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<h3 class=\"wp-block-heading\" id=\"section-2\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u0642\u062f\u0631\u062a\u06cc \u0648 \u062d\u0631\u06a9\u0627\u062a \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0642\u0635\u062f \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u062f\u0627\u0631\u0646\u062f\u060c \u062a\u0645\u0631\u06cc\u0646 \u0645\u062d\u0628\u0648\u0628\u06cc \u0627\u0633\u062a. \u0627\u06af\u0631 \u0647\u062f\u0641 \u0634\u0645\u0627\u060c \u0644\u0627\u063a\u0631\u06cc \u0627\u0633\u062a\u060c \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0641\u06cc\u062f \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628\u200c\u062a\u0627\u0646 \u0631\u0627 \u062e\u06cc\u0644\u06cc \u0628\u0627\u0644\u0627 \u0646\u0628\u0631\u062f \u0648 \u062e\u06cc\u0644\u06cc \u0639\u0631\u0642 \u0646\u06a9\u0646\u06cc\u062f\u061b \u0627\u0645\u0627 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u062d\u062a\u0645\u0627 \u0645\u0641\u06cc\u062f \u0647\u0633\u062a\u0646\u062f. \u0632\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u062f\u0631 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u062f\u0646 \u0631\u0627 \u062a\u062d\u0644\u06cc\u0644 \u0628\u0628\u0631\u0646\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u06cc\u06a9 \u0645\u0627\u0646\u0639 \u0628\u0632\u0631\u06af \u062f\u0631 \u0645\u0633\u06cc\u0631 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0627\u0633\u062a.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u06cc\u06a9 \u0639\u0627\u0645\u0644 \u06a9\u0645\u06a9\u06cc \u0628\u0633\u06cc\u0627\u0631 \u062a\u0627\u062b\u06cc\u0631\u06af\u0630\u0627\u0631 \u062f\u0631 \u0645\u0633\u06cc\u0631 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0627\u0633\u062a \u0627\u0645\u0627 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0641\u0642\u0637 \u0628\u0627 \u0648\u0631\u0632\u0634 \u0645\u062d\u0642\u0642 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0644\u06a9\u0647 \u0628\u0627\u06cc\u062f \u062f\u0631 \u06a9\u0646\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0627\u0632 \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u06a9\u0645\u06a9 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0634\u062e\u0635\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0628\u0647 \u062f\u0631 \u06a9\u0645\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0648 \u0633\u0627\u0644\u0645\u200c\u062a\u0631\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0647 \u0627\u0646\u062f\u0627\u0645 \u0627\u06cc\u062f\u0647 \u0622\u0644 \u062e\u0648\u062f \u0628\u0631\u0633\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<form class=\"cta-box\" data-form=\"moshavereh\" id=\"cta_weight_loss_p1\" data-channel-code=\"fitamin-articles-form\">\r\n        <div class=\"cta-box__image\">\r\n            <img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/themes\/fitamin-theme\/assets\/images\/cta\/weight-loss-3.png\" alt=\"\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0627 \u0648\u0631\u0632\u0634\u060c \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0645\u0631\u0628\u06cc \u0647\u0645\u0631\u0627\u0647\" \/>\r\n        <\/div>\r\n        <div data-slide-up>\r\n            <div class=\"cta-box__header cta-box__header--no-border\">\r\n                <div class=\"cta-box__header-title font-weight-bold\">\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0627 \u0648\u0631\u0632\u0634\u060c \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0645\u0631\u0628\u06cc \u0647\u0645\u0631\u0627\u0647<\/div>\r\n            <\/div>\r\n            <div class=\"cta-box__body cta-box__body--white pb-5\">\u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u0634\u0627\u0648\u0631\u0647 \u0627\u0632 \u0645\u0631\u0628\u06cc \u0634\u0645\u0627\u0631\u062a \u0631\u0648 \u0627\u06cc\u0646\u062c\u0627 \u062b\u0628\u062a \u06a9\u0646.<\/div>\r\n            <div class=\"cta-box__form\">\r\n                <button type=\"submit\" class=\"cta-box__form-btn\">\u062b\u0628\u062a<\/button>\r\n                <input type=\"tel\" name=\"tel\" class=\"cta-box__form-input\" placeholder=\"09123456789\" \/>\r\n            <\/div>\r\n        <\/div>\r\n        <div class=\"submit-status\"><\/div>\r\n    <\/form>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0648 \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627 \u0627\u06cc\u0646\u06a9\u0647 \u0628\u0639\u0636\u06cc \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc\u200c\u0647\u0627 \u0631\u0627 \u062f\u0627\u0631\u0646\u062f\u061b \u0628\u0627\u0632\u0647\u0645 \u0628\u0627 \u0627\u0641\u0632\u0648\u062f\u0646 \u0628\u0631\u062e\u06cc \u0645\u0648\u0644\u0641\u0647\u200c\u0647\u0627\u060c \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062f\u0631 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc \u062c\u0644\u0648 \u0628\u0632\u0646\u062f! \u0686\u0646\u062f\u06cc\u0646 \u06a9\u0627\u0631 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0628\u0631\u0633\u0627\u0646\u06cc\u062f: <a href=\"https:\/\/fitamin.ir\/mag\/weight-lifting-tempo\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/weight-lifting-tempo\/\" rel=\"noreferrer noopener\">\u062a\u0645\u067e\u0648\u06cc \u062a\u0645\u0631\u06cc\u0646<\/a> \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f\u060c \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0645 \u06a9\u0646\u06cc\u062f\u060c \u062a\u06a9\u0631\u0627\u0631\u0647\u0627 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f \u0648 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631\u06cc \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f (\u0627\u0644\u0628\u062a\u0647 \u0622\u0646\u200c\u0642\u062f\u0631 \u0633\u0646\u06af\u06cc\u0646 \u0646\u0628\u0627\u0634\u062f \u06a9\u0647 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628 \u067e\u06cc\u0634 \u0622\u06cc\u062f).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0631\u06a9\u06cc\u0628 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0627 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class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0645\u062e\u062a\u0644\u0641\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0646\u06cc\u0627\u0632 \u0647\u0631 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c \u0648\u0631\u0632\u0634\u06cc \u0627\u0648 \u06af\u0646\u062c\u0627\u0646\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0627\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u0642\u062f\u0631\u062a\u06cc \u0631\u0627 \u062f\u0631 \u0647\u0645\u06cc\u0646 \u0642\u0633\u0645\u062a \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u0645 \u0628\u0627 \u0627\u0633\u062a\u0642\u0627\u0645\u062a 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\u0627\u06cc\u0646 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc\u200c\u062a\u0627\u0646 \u0639\u0627\u0644\u06cc \u0627\u0633\u062a. \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0627\u0633\u06a9\u0627\u062a \u067e\u0631\u0634\u06cc\u060c <a href=\"https:\/\/fitamin.ir\/mag\/why-we-should-do-burpee\/\" data-type=\"post\" data-id=\"38651\" target=\"_blank\" rel=\"noreferrer noopener\">\u0628\u0631\u067e\u06cc<\/a>\u060c \u0644\u0627\u0646\u06af\u0632\u060c \u0634\u0646\u0627 \u062f\u0633\u062a \u0632\u062f\u0646\u06cc\u060c \u067e\u0631\u062a\u0627\u0628 \u062a\u0648\u067e \u0645\u062f\u06cc\u0633\u0646 \u0628\u0627\u0644 \u0648 \u063a\u06cc\u0631\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0686\u0627\u0628\u06a9\u06cc \u0648 \u0642\u062f\u0631\u062a \u0628\u062f\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \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=\"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\/weight-training-for-tennis-players\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u0631\u0627 \u0648\u0631\u0632\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u062a\u0646\u06cc\u0633 \u0628\u0627\u0632\u0627\u0646 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a\u061f<\/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\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc 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class=\"wp-block-paragraph\">\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0647\u0627\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc \u0641\u0631\u0627\u0631\u06cc\u200c\u0627\u0646\u062f\u061b \u0632\u06cc\u0631\u0627 \u0641\u06a9\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0647 \u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u0634\u0628\u06cc\u0647 \u0622\u0631\u0646\u0648\u0644\u062f \u062e\u0648\u0627\u0647\u0646\u062f \u0634\u062f! \u0627\u0645\u0627 \u062f\u0631 \u062d\u0642\u06cc\u0642\u062a \u0628\u062f\u0646 \u0622\u0646\u0647\u0627 \u062a\u0628\u062f\u06cc\u0644 \u0628\u0647 \u06cc\u06a9 \u0628\u062f\u0646 \u0641\u06cc\u062a \u0628\u0627 \u0639\u0636\u0644\u0627\u062a \u062a\u0631\u0627\u0634\u06cc\u062f\u0647 \u0648 \u06a9\u0645\u200c\u0686\u0631\u0628\u06cc \u062e\u0648\u0627\u0647\u062f \u0634\u062f.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627\u0632\u0648\u06cc\u06cc\u060c 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\u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u062a\u0627 \u062d\u062f\u06cc \u06a9\u0647 \u0641\u0634\u0627\u0631 \u0648 \u0633\u0648\u0632\u0634 \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u062d\u0633 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0627\u062f\u0627\u0645\u0647 \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=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/01\/Frame-1-2024-01-08T100716.543.jpg\" alt=\"\u0648\u0631\u0632\u0634 \u0642\u062f\u0631\u062a\u06cc\n\" class=\"wp-image-39957\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/01\/Frame-1-2024-01-08T100716.543.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/01\/Frame-1-2024-01-08T100716.543-300x178.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<h3 class=\"wp-block-heading\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u0631\u0648\u0634 \u0628\u0647 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u0645\u062f\u062a \u0645\u0627\u0646\u0646\u062f \u062f\u0648\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0634\u0627\u0645\u0644 \u06f2\u06f0 \u062a\u06a9\u0631\u0627\u0631 \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0627 \u0633\u0631\u0639\u062a \u06a9\u0646\u062a\u0631\u0644 \u0634\u062f\u0647 \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u062a\u0627 \u0633\u0647 \u0633\u062a \u0627\u0633\u062a. \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u0628\u06cc\u0646 \u06cc\u06a9 \u062a\u0627 \u062f\u0648 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0647\u0631\u0686\u0647 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0645\u062a\u0631 \u0628\u0627\u0634\u062f \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0634\u0646\u0627\u06cc \u0627\u0645\u062f\u0627\u062f\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u062f\u0648\u0686\u0631\u062e\u0647 \u0633\u0648\u0627\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u062f\u0648\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u0645 \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0631\u0627 \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u0650 \u062e\u0648\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f! \u0686\u0646\u062f \u0645\u062b\u0627\u0644 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0645\u062b\u0644 <a href=\"https:\/\/fitamin.ir\/mag\/sit-up-benefits-and-tips\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062f\u0631\u0627\u0632\u0646\u0634\u0633\u062a<\/a>\u060c \u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc\u060c \u067e\u0644\u0627\u0646\u06a9\u060c \u0642\u0627\u06cc\u0642\u06cc\u060c \u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\u060c \u062d\u0631\u06a9\u062a \u06a9\u0648\u0647\u0646\u0648\u0631\u062f \u0648\u2026 \u0627\u0633\u062a. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u0622\u0646 \u0631\u0627 \u0628\u0631\u0627\u06cc \u062e\u0648\u062f \u0628\u0647 \u06cc\u06a9 \u0686\u0627\u0644\u0634 \u062a\u0628\u062f\u06cc\u0644 \u06a9\u0646\u06cc\u062f\u061b \u0645\u0627\u0646\u0646\u062f <a href=\"https:\/\/fitamin.ir\/mag\/how-to-hold-plank-longer\/\" data-type=\"post\" data-id=\"35058\" target=\"_blank\" rel=\"noreferrer noopener\">\u0686\u0627\u0644\u0634 \u067e\u0644\u0627\u0646\u06a9<\/a> \u06cc\u0627 \u0686\u0627\u0644\u0634 \u0627\u0633\u06a9\u0627\u062a. \u0645\u062f\u062a\u06cc \u06a9\u0647 \u0627\u0632 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u0645\u0627 \u0628\u06af\u0630\u0631\u062f\u060c \u0645\u06cc\u200c\u0628\u06cc\u0646\u06cc\u062f \u06a9\u0647 \u0686\u0642\u062f\u0631 \u0631\u0627\u062d\u062a\u200c\u062a\u0631 \u067e\u0644\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0648 \u0628\u0631\u0627\u06cc \u062f\u0648\u06cc\u062f\u0646 \u0627\u0646\u0631\u0698\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0631\u06cc\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\/best-time-of-day-to-exercise\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0648\u0631\u0632\u0634 \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0686\u0647 \u0633\u0627\u0639\u062a\u06cc \u0627\u0633\u062a\u061f<\/a><\/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=\"section-6\">\u0686\u06af\u0648\u0646\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0645\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u06a9\u062c\u0627 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data-form=\"moshavereh\" id=\"cta_fitness_p5\" data-channel-code=\"fitamin-articles-form\">\r\n        <div class=\"cta-box__image\">\r\n            <img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/themes\/fitamin-theme\/assets\/images\/cta\/fitness-7.png\" alt=\"\u0646\u0645\u06cc\u062f\u0648\u0646\u06cc \u0686\u0637\u0648\u0631 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc!\u061f\" \/>\r\n        <\/div>\r\n        <div data-slide-up>\r\n            <div class=\"cta-box__header cta-box__header--no-border\">\r\n                <div class=\"cta-box__header-title font-weight-bold\">\u0646\u0645\u06cc\u062f\u0648\u0646\u06cc \u0686\u0637\u0648\u0631 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc!\u061f<\/div>\r\n            <\/div>\r\n            <div class=\"cta-box__body cta-box__body--white pb-5\">\u0634\u0645\u0627\u0631\u0647 \u062a\u0645\u0627\u0633\u062a \u0631\u0648 \u0648\u0627\u0631\u062f \u06a9\u0646 \u062a\u0627 \u0645\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0631\u0627\u0647\u0646\u0645\u0627\u06cc\u06cc\u062a \u06a9\u0646\u0646\u062f.<\/div>\r\n            <div class=\"cta-box__form\">\r\n                <button type=\"submit\" class=\"cta-box__form-btn\">\u062b\u0628\u062a<\/button>\r\n                <input type=\"tel\" name=\"tel\" class=\"cta-box__form-input\" placeholder=\"09123456789\" \/>\r\n            <\/div>\r\n        <\/div>\r\n        <div class=\"submit-status\"><\/div>\r\n    <\/form>\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\">\u0622\u06cc\u0627 \u0645\u06cc \u062a\u0648\u0627\u0646\u0645 \u0647\u0631 \u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0645\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062e\u06cc\u0631\u060c<\/strong> \u062a\u0648\u0635\u06cc\u0647 \u06a9\u0644\u06cc \u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u0627\u0646 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0647\u0631 \u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 <strong>\u0646\u062f\u0647\u06cc\u062f<\/strong>. \u062f\u0648 \u062a\u0627 \u0633\u0647 \u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u0647\u0641\u062a\u0647 \u0628\u0631\u0627\u06cc \u0627\u06a9\u062b\u0631 \u0627\u0641\u0631\u0627\u062f \u06a9\u0627\u0641\u06cc \u0648 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a. \u0628\u0631\u0646\u0627\u0645\u0647 \u062f\u0648 \u06cc\u0627 \u0633\u0647 \u062c\u0644\u0633\u0647\u200c\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u0647\u0641\u062a\u0647 \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644\u060c \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646 \u0648 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0647\u0645\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0641\u0631\u062f \u0639\u0627\u062f\u06cc \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a. \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0647\u0631\u0631\u0648\u0632 \u0648 \u067e\u0634\u062a \u0633\u0631\u0647\u0645 \u0634\u0645\u0627 \u0631\u0627 \u062f\u0631 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u06af\u06cc \u06cc\u0627 \u00ab<a href=\"https:\/\/fitamin.ir\/mag\/signs-of-overtraining-and-what-to-do-about-it\/\" target=\"_blank\" data-type=\"post\" data-id=\"4287\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u06cc\u0646 \u0632\u062f\u06af\u06cc<\/a>\u00bb \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0644\u06cc\u0644 \u062a\u0627\u06a9\u06cc\u062f \u0628\u0631 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0627\u0646\u062c\u0627\u0645 \u0646\u062f\u0627\u062f\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc\u060c \u0627\u0647\u0645\u06cc\u062a \u0628\u0647 \u00ab\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc\u00bb \u0627\u0633\u062a. \u067e\u0633 \u0627\u0632 \u0647\u0631 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0646\u06cc\u0627\u0632 \u0627\u0633\u062a \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u062e\u0648\u062f \u0641\u0631\u0635\u062a \u062f\u0647\u06cc\u062f \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0634\u0648\u0646\u062f \u0648 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u06a9\u0646\u0646\u062f \u062a\u0627 \u0628\u062a\u0648\u0627\u0646\u0646\u062f \u0631\u0634\u062f \u06a9\u0646\u0646\u062f \u0648 \u067e\u0631\u0648\u0631\u0634 \u06cc\u0627\u0628\u0646\u062f. \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u062d\u062f\u0627\u0642\u0644 \u06f4\u06f8 \u0633\u0627\u0639\u062a \u0637\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0634\u062f. \u0627\u06af\u0631 \u0639\u0644\u0627\u0642\u0647 \u0645\u0646\u062f \u0647\u0633\u062a\u06cc\u062f \u06a9\u0647 \u0647\u0631\u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0631\u0648\u0632\u06cc \u06a9\u0647 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \u0627\u0632 \u06cc\u0648\u06af\u0627 \u06cc\u0627 \u067e\u06cc\u0644\u0627\u062a\u0633 \u06cc\u0627 \u0634\u0646\u0627 \u0644\u0630\u062a \u0628\u0628\u0631\u06cc\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\/muscle-recovery\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u062f\u0646 \u0628\u0639\u062f \u0627\u0632 \u0648\u0631\u0632\u0634 \u0628\u0627 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u06a9\u0644\u06cc\u062f\u06cc<\/a><\/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=\"section-4\">\u0646\u06a9\u0627\u062a \u0645\u0647\u0645 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634 \u0647\u0627\u06cc \u0642\u062f\u0631\u062a\u06cc<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u06af\u0631\u0641\u062a\u0646 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u062a\u06cc\u062c\u0647 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u200c\u062a\u0627\u0646\u060c \u0628\u0627\u06cc\u062f \u0686\u0646\u062f \u0646\u06a9\u062a\u0647 \u0633\u0627\u062f\u0647 \u0648\u0644\u06cc \u0645\u0647\u0645 \u0631\u0627 \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0647 \u062f\u0642\u062a \u0632\u06cc\u0627\u062f\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f. \u0627\u06af\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u062a\u06a9\u0646\u06cc\u06a9 \u0635\u062d\u06cc\u062d \u0627\u062c\u0631\u0627 \u0646\u0634\u0648\u062f \u062f\u0631 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0627\u0644\u062a \u0634\u0645\u0627 \u0631\u0627 \u0627\u0632 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u0647\u062f\u0627\u0641 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0627\u0632 \u0645\u06cc\u200c\u062f\u0627\u0631\u062f \u0648 \u062f\u0631 \u0628\u062f\u062a\u0631\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0647 \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u06af\u06cc \u0645\u0646\u062c\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.&nbsp;<\/li>\n\n\n\n<li>\u063a\u06cc\u0631 \u0627\u0632 \u0641\u0631\u0645 \u062a\u0645\u0631\u06cc\u0646\u060c \u0633\u0646\u06af\u06cc\u0646\u06cc \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0645\u0648\u0636\u0648\u0639 \u0645\u0647\u0645 \u062f\u06cc\u06af\u0631\u06cc \u0627\u0633\u062a\u061b \u06af\u0627\u0647\u06cc \u0628\u0639\u0636\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0633\u0646\u06af\u06cc\u0646 \u0632\u062f\u0646 \u0631\u0627 \u0641\u062f\u0627\u06cc \u0635\u062d\u06cc\u062d \u0632\u062f\u0646 \u0645\u06cc\u200c\u200d\u06a9\u0646\u0646\u062f \u06a9\u0647 \u062e\u0637\u0631\u0646\u0627\u06a9 \u0648 \u0622\u0633\u06cc\u0628\u200c\u0632\u0627\u0633\u062a.<\/li>\n\n\n\n<li>\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u0646\u0648\u0639 \u062d\u0631\u0641\u0647 \u0627\u06cc \u0648 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u0628\u0647 \u0648\u0633\u0627\u06cc\u0644 \u0648 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f. \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0644\u0627\u0632\u0645 \u0628\u0627\u0634\u062f \u0647\u0631 \u06f6 \u0645\u0627\u0647 \u06cc\u06a9\u200c\u0628\u0627\u0631 \u062f\u0645\u0628\u0644\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631 \u062a\u0647\u06cc\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0647\u0632\u06cc\u0646\u0647\u200c\u0628\u0631 \u0627\u0633\u062a\u060c \u0627\u06af\u0631 \u0634\u0631\u0627\u06cc\u0637 \u0628\u0627\u0634\u06af\u0627\u0647 \u0631\u0641\u062a\u0646 \u0631\u0627 \u062f\u0627\u0631\u06cc\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0648\u0633\u0627\u06cc\u0644 \u0628\u0627\u0634\u06af\u0627\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li>\u0628\u0647 \u062f\u0644\u06cc\u0644 \u0633\u0627\u062e\u062a \u0628\u062f\u0646\u200c\u0647\u0627\u06cc \u062e\u06cc\u0644\u06cc \u062d\u062c\u06cc\u0645 \u06cc\u0627 \u0628\u0627\u0632 \u0645\u0627\u0646\u062f\u0646 \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0646\u0639\u0637\u0627\u0641\u06cc\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0631\u062e\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u062f\u0633\u062a \u062f\u0647\u0646\u062f. \u0647\u0631\u0686\u0646\u062f \u062d\u0642\u06cc\u0642\u062a \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0645\u0646\u0627\u0633\u0628\u060c \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0645\u06cc\u200c\u0633\u0627\u0632\u062f \u0627\u0645\u0627 \u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc \u0622\u0646\u0647\u0627 \u0631\u0627 \u06a9\u0645 \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n\n\n\n<li>\u0628\u0631\u062e\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0641\u0642\u0637 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0645\u0634\u063a\u0648\u0644 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u0646\u062f. \u0627\u0645\u0627 \u0642\u0644\u0628 \u0634\u0645\u0627 \u0628\u0647 \u0647\u0631\u062d\u0627\u0644 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f \u062a\u0627 \u0628\u0647\u062a\u0631 \u06a9\u0627\u0631 \u06a9\u0646\u062f. \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u06a9\u0644 \u0628\u062f\u0646 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a \u0627\u0645\u0627 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0642\u0644\u0628 \u0637\u0631\u0627\u062d\u06cc \u0646\u0634\u062f\u0647 \u0627\u0633\u062a\u060c \u067e\u0633 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc\u060c \u0628\u0627\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u0647\u0645 \u067e\u06cc\u06af\u06cc\u0631\u06cc \u0634\u0648\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0642\u062f\u0631\u062a \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u0632\u06cc\u0627\u062f\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0627\u0646\u062c\u0627\u0645 \u0622\u0646\u060c \u0628\u0647 \u0647\u0645\u0647\u200c\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628\u060c \u0628\u0647 \u0645\u0648\u0636\u0648\u0639 \u0648\u0631\u0632\u0634 \u0642\u062f\u0631\u062a\u06cc \u0648 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc\u060c \u0641\u0648\u0627\u06cc\u062f \u0648 \u0645\u0639\u0627\u06cc\u0628 \u0622\u0646 \u067e\u0631\u062f\u0627\u062e\u062a\u06cc\u0645. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0631\u062f\u06cc\u0645 \u0648 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0627 \u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u0622\u0646\u200c\u0647\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0622\u0634\u0646\u0627 \u06a9\u0631\u062f\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646\u0628\u0639 : <a href=\"https:\/\/theconversation.com\/resistance-training-heres-why-its-so-effective-for-weight-loss-146453\" data-type=\"URL\" data-id=\"https:\/\/theconversation.com\/resistance-training-heres-why-its-so-effective-for-weight-loss-146453\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">theconversation<\/a> &#8211; <a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/strength-training-at-home\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/strength-training-at-home\" rel=\"noreferrer noopener nofollow\">healthline<\/a> &#8211; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3666691\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3666691\/\" rel=\"noreferrer noopener nofollow\">ncbi.nlm.nih<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0686\u0631\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u062e\u06cc\u0644\u06cc \u062e\u0648\u0628\u06cc \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0645\u0627 \u0647\u0633\u062a\u061f \u0631\u0627\u0633\u062a\u0634 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645 \u062f\u0627\u0631\u062f \u0648 \u0634\u0645\u0627 \u0631\u0627 \u0642\u0648\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f\u061b \u0627\u0632 \u0637\u0631\u0641\u06cc \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645 \u0648 \u0641\u06cc\u062a \u0628\u0648\u062f\u0646 \u062f\u0631 \u06af\u0631\u0648 [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":39973,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[207],"class_list":["post-1424","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-207"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/1424","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\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/comments?post=1424"}],"version-history":[{"count":63,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/1424\/revisions"}],"predecessor-version":[{"id":41493,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/1424\/revisions\/41493"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/39973"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=1424"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=1424"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=1424"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}