{"id":15439,"date":"2024-08-01T11:00:23","date_gmt":"2024-08-01T07:30:23","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=15439"},"modified":"2024-09-16T14:23:08","modified_gmt":"2024-09-16T10:53:08","slug":"rest-between-sets-to-build-muscle","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/rest-between-sets-to-build-muscle\/","title":{"rendered":"\u062a\u0627\u062b\u06cc\u0631 \u0634\u06af\u0641\u062a \u0627\u0646\u06af\u06cc\u0632 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a \u0647\u0627 \u0628\u0631 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc"},"content":{"rendered":"\n<p>\u0622\u06cc\u0627 \u0645\u06cc\u200c\u062f\u0627\u0646\u06cc\u062f \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a \u0647\u0627 \u0648 \u0648\u0631\u0632\u0634 \u0686\u0647 \u0646\u0642\u0634\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc 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\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\n<h2 class=\"wp-block-heading\">\u0645\u0646\u0638\u0648\u0631 \u0627\u0632 \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \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>\u0627\u06af\u0631 \u0628\u062e\u0648\u0627\u0647\u06cc\u0645 \u062e\u06cc\u0644\u06cc \u0633\u0627\u062f\u0647 \u0628\u06af\u0648\u06cc\u06cc\u0645 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u06cc\u0639\u0646\u06cc \u0628\u06cc\u0646 \u06cc\u06a9 \u0633\u062a \u0648 \u0633\u062a \u0628\u0639\u062f\u06cc\u060c \u0686\u0646\u062f \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646\u062a\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0648\u062a\u0627\u0647 \u0627\u0645\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0644\u0627\u0632\u0645 \u0648 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a. \u0628\u0627 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0627\u0646\u0631\u0698\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0627\u0632 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f \u0648 \u0630\u0647\u0646\u200c\u062a\u0627\u0646 \u0647\u0645 \u0686\u0646\u062f \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc \u0622\u0631\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0628\u0631\u0627\u06cc \u0633\u062a \u0628\u0639\u062f\u06cc \u0622\u0645\u0627\u062f\u0647 \u0634\u0648\u06cc\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\">\u0686\u0647 \u0632\u0645\u0627\u0646\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0648\u062a\u0627\u0647 \u0648 \u0686\u0647 \u0632\u0645\u0627\u0646\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0637\u0648\u0644\u0627\u0646\u06cc \u062a\u0644\u0642\u06cc \u0645\u06cc \u0634\u0648\u062f\u061f&nbsp;<\/h3>\n\n\n\n<p>\u0647\u0645\u0627\u0646\u0637\u0648\u0631 \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0635\u0648\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u0642\u0637\u0639\u0627 \u0647\u0645 \u062a\u062c\u0631\u0628\u0647 \u06a9\u0631\u062f\u0647 \u0627\u06cc\u062f\u060c \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0648\u0627\u0642\u0639\u0627 \u0631\u0648\u06cc \u06a9\u06cc\u0641\u06cc\u062a \u062a\u0645\u0631\u06cc\u0646 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\u0632\u0645\u0627\u0646\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0648\u062a\u0627\u0647 \u06cc\u0627 \u0632\u06cc\u0627\u062f \u0627\u0633\u062a\u061f<\/p>\n\n\n\n<p>\u0648\u0642\u062a\u06cc \u062d\u0633 \u0645\u06cc \u06a9\u0646\u06cc\u062f \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628\u200c\u062a\u0627\u0646 \u0622\u0631\u0627\u0645 \u0634\u062f\u0647\u060c \u062f\u0645\u0627\u06cc \u0628\u062f\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0645\u062f\u0647 \u0648 \u0622\u0646 \u0627\u062d\u0633\u0627\u0633 \u0642\u062f\u0631\u062a \u0628\u0631\u0627\u06cc \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u0648\u0632\u0646\u0647 \u0631\u0627 \u062f\u06cc\u06af\u0631 \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \u06cc\u0639\u0646\u06cc \u062e\u06cc\u0644\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f. (\u0627\u062d\u062a\u0645\u0627\u0644\u0627 \u0628\u0627\u0644\u0627\u06cc \u06f5 \u062f\u0642\u06cc\u0642\u0647)<\/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\/2022\/01\/Frame-1-2023-12-20T095153-compressed.jpg\" alt=\" \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a \u0647\u0627\" class=\"wp-image-42702\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/Frame-1-2023-12-20T095153-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/Frame-1-2023-12-20T095153-compressed-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>\u0648\u0642\u062a\u06cc \u062d\u0633 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0647\u0646\u0648\u0632 \u0646\u0641\u0633\u200c\u062a\u0627\u0646 \u0628\u0627\u0644\u0627 \u0646\u06cc\u0627\u0645\u062f\u0647 \u0648 \u0633\u062a \u0628\u0639\u062f\u06cc \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f\u060c \u0647\u0646\u0648\u0632 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0627\u0632 \u0641\u0634\u0627\u0631 \u0633\u062a \u0642\u0628\u0644\u06cc \u0645\u06cc\u200c\u0644\u0632\u0631\u062f \u0648 \u0642\u062f\u0631\u062a \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a\u062a\u0627\u0646 \u0628\u0627\u0632\u0646\u06af\u0634\u062a\u0647 \u0648 \u0633\u0631 \u0633\u062a \u0628\u0639\u062f\u06cc \u0647\u0633\u062a\u06cc\u062f\u060c \u06cc\u0639\u0646\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0634\u0645\u0627 \u062e\u06cc\u0644\u06cc \u06a9\u0648\u062a\u0627\u0647 \u0628\u0648\u062f\u0647\u200c\u0627\u0633\u062a. (\u0627\u062d\u062a\u0645\u0627\u0644\u0627 \u0632\u06cc\u0631 \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0646\u06a9\u062a\u0647: <\/strong>\u062f\u0631 \u0628\u0639\u0636\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0648\u062a\u0627\u0647 \u0627\u0633\u062a \u06cc\u0627 \u0627\u0635\u0644\u0627 \u0648\u062c\u0648\u062f \u0646\u062f\u0627\u0631\u062f (\u0645\u062b\u0644 \u0627\u0646\u0648\u0627\u0639 \u0633\u0648\u067e\u0631\u0633\u062a\u200c\u0647\u0627) \u0686\u0631\u0627\u06a9\u0647 \u0647\u062f\u0641 \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 <a href=\"https:\/\/fitamin.ir\/mag\/what-is-time-under-tension\/\" target=\"_blank\" data-type=\"post\" data-id=\"37543\" rel=\"noreferrer noopener\">\u0632\u0645\u0627\u0646 \u062a\u062d\u062a \u062a\u0646\u0634<\/a> \u0648 \u0648\u0627\u0631\u062f \u06a9\u0631\u062f\u0646 \u0634\u0648\u06a9 \u0628\u0647 \u0639\u0636\u0644\u0647 \u0627\u0633\u062a.<\/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\/what-is-superset-training\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0633\u06cc\u0633\u062a\u0645 \u0633\u0648\u067e\u0631\u0633\u062a \u0686\u06cc\u0633\u062a \u0648 \u0686\u06af\u0648\u0646\u0647 \u0628\u0627 \u0631\u0648\u0634 \u0633\u0648\u067e\u0631\u0633\u062a \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u0645\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\">\u0641\u0627\u06cc\u062f\u0647 \u0648 \u0645\u0632\u06cc\u062a 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\u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0647\u062f\u0641\u200c\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u0627\u06cc\u0646 \u0645\u0648\u0631\u062f \u0631\u0627 \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p>\u0648\u0642\u062a\u06cc \u0628\u0647 \u0642\u062f\u0631 \u06a9\u0627\u0641\u06cc \u0648 \u0644\u0627\u0632\u0645 \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0631\u062f\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0645\u0648\u0627\u062f \u0632\u0627\u0626\u062f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u06a9 \u0631\u0627 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u062e\u0627\u0631\u062c \u06a9\u0646\u0646\u062f \u0648 \u062c\u0644\u0648\u06cc \u0633\u0631\u0639\u062a \u0648 \u062a\u0648\u0627\u0646 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0633\u062a 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\u062f\u0627\u0631\u06cc\u061f<\/div>\r\n        <\/div>\r\n        <div class=\"cta-box__body cta-box__body--white pb-5\">\u0628\u0627 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u062e\u0648\u062f\u062a \u0631\u0648 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646.<\/div>\r\n        <a\r\n          href=\"https:\/\/fitamin.ir\/get-fit?input_channel_code=fitamin-article-form&content_code=cta_fitness_3\"\r\n          class=\"cta-box__form-btn cta-box__form-btn--block py-4\"\r\n        >\u0645\u06cc\u200c\u062e\u0648\u0627\u0645 \u0634\u0631\u0648\u0639 \u06a9\u0646\u0645<\/a>\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\">\u0628\u06cc\u0646 \u0647\u0631 \u0633\u062a \u0686\u0642\u062f\u0631 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u0645\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0645\u0637\u0644\u0648\u0628 \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627\u060c \u0628\u0647 \u0627\u0647\u062f\u0627\u0641 \u0648\u0631\u0632\u0634\u06cc \u0648 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f! \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062f\u0631\u0633\u062a \u0631\u0627 \u0645\u0631\u0628\u06cc \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0645\u0634\u062e\u0635 \u062e\u0648\u0627\u0647\u062f \u06a9\u0631\u062f \u0627\u0645\u0627 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0632\u0645\u0627\u0646 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u0631\u0627\u06cc \u0647\u062f\u0641 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\u062d\u062f\u0627\u06a9\u062b\u0631 \u0631\u0633\u0627\u0646\u062f\u0646 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc (<a href=\"https:\/\/fitamin.ir\/mag\/muscular-hypertrophy\/\" target=\"_blank\" data-type=\"post\" data-id=\"5014\" rel=\"noreferrer noopener\">\u0647\u0627\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc<\/a>) \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627\u06cc\u06cc \u0628\u0627 \u06f8 \u062a\u0627 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631\u060c \u062d\u062f\u0648\u062f \u06cc\u06a9 \u062f\u0642\u06cc\u0642\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p>\u0627\u06cc\u0646\u06a9\u0647 \u062f\u0642\u06cc\u0642\u0627 \u0627\u0632 \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062a\u0627 \u06f3 \u062f\u0642\u06cc\u0642\u0647 \u0686\u0642\u062f\u0631 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f \u0631\u0627 \u0645\u0631\u0628\u06cc 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\u0633\u0648\u0632\u06cc\u060c \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0646 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u06a9\u0627\u0644\u0631\u06cc \u0645\u0646\u0641\u06cc \u0627\u0633\u062a \u0648 \u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627\u060c \u0622\u0646\u0686\u0646\u0627\u0646 \u0639\u0627\u0645\u0644 \u0645\u0647\u0645\u06cc \u0646\u06cc\u0633\u062a!<\/p>\n\n\n\n<p>\u0627\u0645\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u06a9\u0644\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062d\u062f\u0648\u062f \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0627\u06cc\u062f\u0647 \u062e\u0648\u0628\u06cc \u0627\u0633\u062a\u060c \u0686\u0631\u0627\u06a9\u0647 \u0628\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628\u200c\u062a\u0627\u0646\u060c \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u062f. \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0648\u062a\u0627\u0647\u200c \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0627\u0644\u0628\u062a\u0647 \u0627\u06af\u0631 \u062e\u06cc\u0644\u06cc \u062e\u0633\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f \u0648 \u062d\u0641\u0638 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u062f\u0631\u0633\u062a\u060c \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u062e\u06cc\u0644\u06cc \u0633\u062e\u062a \u0627\u0633\u062a\u060c \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647\u200c\u0628\u0627\u0634\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\/2022\/01\/Frame-3-5-compressed.jpg\" alt=\"\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0647\u0631 \u0633\u062a\n\" class=\"wp-image-42704\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/Frame-3-5-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/Frame-3-5-compressed-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\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li> \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a: \u0628\u06cc\u0646 \u06f2 \u062a\u0627 \u06f5 \u062f\u0642\u06cc\u0642\u0647<\/li>\n<\/ul>\n\n\n\n<p>\u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0627\u063a\u0644\u0628 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u062a\u06a9\u0631\u0627\u0631 \u0627\u0646\u062c\u0627\u0645 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0633\u0637\u062d \u0628\u0627\u0644\u0627\u06cc\u06cc \u0627\u0632 \u0627\u0646\u0631\u0698\u06cc \u0628\u0631\u0627\u06cc \u0633\u062a \u0628\u0639\u062f\u06cc \u062f\u0627\u0634\u062a\u0647\u200c\u0628\u0627\u0634\u06cc\u062f \u0648 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<p>\u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646\u060c \u062f\u0648\u0631\u0647\u200c\u0647\u0627\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0628\u0627\u06cc\u062f \u0637\u0648\u0644\u0627\u0646\u06cc \u0628\u0627\u0634\u062f (\u06cc\u0639\u0646\u06cc \u0628\u06cc\u0646 \u06f2 \u062a\u0627 \u06f5 \u062f\u0642\u06cc\u0642\u0647). \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0627\u0633\u062a\u0631\u0627\u062d\u062a\u060c \u0628\u0631\u0627\u06cc \u0631\u0634\u062f \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u06af\u0632\u06cc\u0646\u0647 \u0627\u0633\u062a.<\/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\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a \u0647\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a: \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f9\u06f0 \u062b\u0627\u0646\u06cc\u0647<\/li>\n<\/ul>\n\n\n\n<p>\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u06cc\u0639\u0646\u06cc \u0634\u0645\u0627 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u062f\u0631 \u06cc\u06a9 \u0632\u0645\u0627\u0646 \u0645\u0634\u062e\u0635 \u0628\u0627 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0627\u0644\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0648\u0632\u0646\u0647 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u06f4\u06f0 \u062a\u0627 \u06f6\u06f0 \u062f\u0631\u0635\u062f \u062d\u062f\u0627\u06a9\u062b\u0631 \u062a\u0648\u0627\u0646 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f. \u0637\u0628\u0642 \u062a\u062d\u0642\u06cc\u0642\u0627\u062a\u060c \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0645\u0637\u0644\u0648\u0628 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f9\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a. \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u0627\u06af\u0631 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0647\u062f\u0641 \u0634\u0645\u0627 \u0628\u0627\u0634\u062f\u060c \u0641\u0648\u0627\u0635\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0627 \u06f2\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0647\u0645 \u06a9\u0648\u062a\u0627\u0647 \u0648 \u0647\u0645\u0686\u0646\u0627\u0646 \u0633\u0648\u062f\u0645\u0646\u062f \u0628\u0627\u0634\u0646\u062f.<\/p>\n\n\n\n<p>\u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u062a\u0645\u0631\u06cc\u0646 \u062a\u0646\u0627\u0648\u0628\u06cc \u0628\u0627 \u0634\u062f\u062a \u0628\u0627\u0644\u0627 (HIIT) \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u0641\u06cc\u062f \u0647\u0633\u062a\u0646\u062f \u0648 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0622\u0646\u060c \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0648\u062a\u0627\u0647 \u0627\u0645\u0627 \u0641\u0639\u0627\u0644\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\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-hiit-workouts\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0647\u06cc\u062a (HIIT) \u0648 \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644 \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\">\u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a \u0647\u0627 \u0628\u0631 \u0627\u0633\u0627\u0633 \u0633\u0637\u062d \u0648\u0631\u0632\u0634\u06cc<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0634\u0645\u0627 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0633\u0637\u062d \u0648\u0631\u0632\u0634\u06cc\u200c\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f. \u0627\u06af\u0631 \u0646\u06a9\u0627\u062a \u0632\u06cc\u0631 \u0631\u0627 \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f \u0628\u0647 \u0646\u062a\u0627\u06cc\u062c \u062e\u0648\u0628\u06cc \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0648\u062f \u0645\u06cc\u200c\u0631\u0633\u06cc\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\">\u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0645\u0628\u062a\u062f\u06cc<\/h3>\n\n\n\n<p>\u0627\u06af\u0631 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f6 \u0645\u0627\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0637\u0648\u0631 \u0645\u062f\u0627\u0648\u0645 \u0648 \u0645\u0646\u0638\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627 \u0641\u0631\u0636 \u0627\u06cc\u0646\u06a9\u0647 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u062e\u0648\u0628\u06cc \u0631\u0627 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0635\u0644\u06cc \u062e\u0648\u062f (\u067e\u0631\u0633 \u0646\u06cc\u0645\u06a9\u062a\u060c \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633\u060c \u067e\u0631\u0633 \u0634\u0627\u0646\u0647\u060c <a href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0633\u06a9\u0627\u062a<\/a>\u060c <a href=\"https:\/\/fitamin.ir\/mag\/deadlift-definitive-guide-and-tips\/\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/deadlift-definitive-guide-and-tips\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062f\u062f\u0644\u06cc\u0641\u062a<\/a> \u0648 \u063a\u06cc\u0631\u0647) \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f\u060c \u0631\u0648\u06cc \u0642\u0648\u06cc\u200c\u062a\u0631 \u0634\u062f\u0646 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u062f\u0631 \u0686\u0646\u062f \u0645\u0627\u0647 \u0622\u06cc\u0646\u062f\u0647 \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f. \u0647\u062f\u0641 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0641\u0639\u0627\u0644 \u06a9\u0631\u062f\u0646 \u0647\u0631 \u0686\u0647 \u0628\u06cc\u0634\u062a\u0631 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0634\u062f. \u0645\u0642\u062f\u0627\u0631 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a \u0647\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u062f\u06cc\u060c \u0641\u0648\u0627\u0635\u0644 \u06f6\u06f0 \u062a\u0627 \u06f1\u06f2\u06f0 \u062b\u0627\u0646\u06cc\u0647\u200c\u0627\u06cc \u0627\u0633\u062a. \u0647\u062f\u0641 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0634\u0645\u0627 \u0641\u0631\u0635\u062a \u067e\u06cc\u062f\u0627 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06a9\u0627\u0641\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0633\u062a \u0628\u0639\u062f\u06cc \u0631\u0627 \u0628\u0627 \u0641\u0631\u0645 \u062e\u0648\u0628 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<p>\u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062e\u0648\u0628 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u0628\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0645 \u062f\u0631 \u06f3 \u0627\u0644\u06cc \u06f5 \u0633\u062a \u0628\u0627 <strong>\u062f\u0648\u0631\u0647\u200c\u0647\u0627\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0637\u0648\u0644\u0627\u0646\u06cc<\/strong> \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=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/Frame-1-62-compressed.jpg\" alt=\"\" class=\"wp-image-42710\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/Frame-1-62-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/Frame-1-62-compressed-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\">\u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0646\u06cc\u0645\u0647 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc<\/h3>\n\n\n\n<p>\u0627\u06af\u0631 \u0646\u06cc\u0645\u0647\u200c\u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0647\u0633\u062a\u06cc\u062f \u0648 \u0628\u06cc\u0646 \u06f6 \u0645\u0627\u0647 \u062a\u0627 \u06cc\u06a9 \u0633\u0627\u0644 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0637\u0648\u0631 \u0645\u062f\u0627\u0645 \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647 \u0627\u0632 \u0648\u0631\u0632\u0634\u060c \u0647\u062f\u0641 \u0634\u0645\u0627 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u06a9\u0647  <a href=\"https:\/\/fitamin.ir\/mag\/how-to-bulk-up-fast\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/how-to-bulk-up-fast\/\" rel=\"noreferrer noopener\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645<\/a> \u0648 \u0633\u0627\u062e\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0634\u062f.<\/p>\n\n\n\n<p>\u0646\u0645\u0648\u0646\u0647 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u062e\u0648\u0628 \u0628\u0631\u0627\u06cc \u0646\u06cc\u0645\u0647\u200c\u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u0627\u0646 \u0639\u0628\u0627\u0631\u062a \u0627\u0633\u062a \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u0628\u0627 \u062a\u06a9\u0631\u0627\u0631 \u0645\u062a\u0648\u0633\u0637 \u062f\u0631 \u06f2 \u0627\u0644\u06cc \u06f4 \u0633\u062a \u0648 <strong>\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0637\u0648\u0644\u0627\u0646\u06cc<\/strong>.<\/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\">\u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc<\/h3>\n\n\n\n<p>\u0627\u06af\u0631 \u0634\u0645\u0627 \u06cc\u06a9 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0647\u0633\u062a\u06cc\u062f \u0648 \u0628\u0627\u0644\u0627\u06cc \u06f1\u06f2 \u0645\u0627\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0648 \u0633\u0627\u0628\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u200c\u062a\u0627\u0646 \u0628\u0627\u0644\u0627\u0633\u062a\u060c \u06cc\u0639\u0646\u06cc \u062f\u0631 \u0646\u0642\u0637\u0647\u200c\u0627\u06cc \u0647\u0633\u062a\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0647 \u06cc\u06a9 \u0645\u062d\u0631\u06a9 \u0642\u0648\u06cc\u200c\u062a\u0631 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f\u060c \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0631\u0648\u06cc \u0642\u062f\u0631\u062a \u06cc\u0627 \u0631\u0634\u062f <a href=\"https:\/\/fitamin.ir\/mag\/how-to-take-body-measurements\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/how-to-take-body-measurements\/\" rel=\"noreferrer noopener\">\u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0636\u0644\u0627\u062a<\/a> \u062e\u0648\u062f \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u0645\u0627 <strong>\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0645\u062a\u0648\u0633\u0637<\/strong> \u0631\u0627 \u0628\u0647 \u0634\u0645\u0627 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645.<\/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\/agility-moves-to-improve-your-speed\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0686\u0627\u0628\u06a9\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0631\u0639\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a<\/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\">\u0633\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1722421184786\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0628\u06cc\u0646 \u0647\u0631 \u0633\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0686\u0642\u062f\u0631 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a \u0628\u0633\u062a\u06af\u06cc \u0628\u0647 \u0646\u06cc\u0627\u0632\u060c \u0634\u0631\u0627\u06cc\u0637 \u0628\u062f\u0646\u06cc \u0648 \u0647\u062f\u0641 \u0634\u0645\u0627 \u062f\u0627\u0631\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1722421214131\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0628\u0631\u0627\u06cc \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a \u0628\u06cc\u0646 \u0647\u0631 \u0633\u062a \u0686\u0642\u062f\u0631 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0645\u0639\u0645\u0648\u0644\u0627 \u0628\u0631\u0627\u06cc \u0628\u0647 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0631\u0633\u0627\u0646\u062f\u0646 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0627\u0633\u062a\u0631\u0627\u062d\u062a\u06cc \u0628\u06cc\u0646 \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062a\u0627 \u06f3 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0632\u0645\u0627\u0646 \u062f\u0642\u06cc\u0642 \u0631\u0627 \u0628\u0627\u06cc\u062f \u0645\u0631\u0628\u06cc \u0634\u0645\u0627 \u062a\u0639\u06cc\u06cc\u0646 \u06a9\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\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>\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0648 \u0633\u062a\u200c\u0647\u0627 \u06cc\u06a9\u06cc \u0627\u0632 \u0639\u0648\u0627\u0645\u0644 \u0645\u0647\u0645\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0646\u062a\u06cc\u062c\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u0645\u0627 \u0631\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u062f. \u0634\u0645\u0627 \u0627\u0628\u062a\u062f\u0627 \u0628\u0627\u06cc\u062f \u0633\u0637\u062d \u0622\u0645\u0627\u062f\u06af\u06cc \u0648\u0631\u0632\u0634\u06cc \u0648 \u0647\u062f\u0641\u200c\u062a\u0627\u0646 \u0627\u0632 \u0648\u0631\u0632\u0634 \u0631\u0627 \u0628\u062f\u0627\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0648\u0627\u0631\u062f \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u0645\u0634\u062e\u0635 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p>\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0648 \u0627\u0647\u062f\u0627\u0641 \u0645\u062e\u062a\u0644\u0641 \u062a\u0639\u06cc\u06cc\u0646 \u06a9\u0631\u062f\u06cc\u0645 \u0648 \u062a\u0627\u062b\u06cc\u0631 \u0622\u0646 \u0631\u0627 \u0628\u0631 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc\u060c \u0642\u062f\u0631\u062a\u0645\u0646\u062f \u0648 \u0628\u0627 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0628\u0631\u0631\u0633\u06cc \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><strong>\u0645\u0646\u0627\u0628\u0639<\/strong> : <a href=\"https:\/\/www.healthline.com\/health\/fitness\/rest-between-sets\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.healthline.com\/health\/fitness\/rest-between-sets\" rel=\"noreferrer noopener\">healthline<\/a> &#8211; <a href=\"https:\/\/www-menshealth-com.translate.goog\/fitness\/a19540335\/how-long-should-i-rest-between-sets-to-build-muscle\/?_x_tr_sl=en&amp;_x_tr_tl=fa&amp;_x_tr_hl=en-US&amp;_x_tr_pto=op,sc\" data-type=\"URL\" data-id=\"https:\/\/www-menshealth-com.translate.goog\/fitness\/a19540335\/how-long-should-i-rest-between-sets-to-build-muscle\/?_x_tr_sl=en&amp;_x_tr_tl=fa&amp;_x_tr_hl=en-US&amp;_x_tr_pto=op,sc\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">menshealth<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0622\u06cc\u0627 \u0645\u06cc\u200c\u062f\u0627\u0646\u06cc\u062f \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a \u0647\u0627 \u0648 \u0648\u0631\u0632\u0634 \u0686\u0647 \u0646\u0642\u0634\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u062f\u0627\u0631\u062f\u061f \u0627\u0635\u0644\u0627 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a \u0647\u0627 \u0686\u0642\u062f\u0631 \u0628\u0627\u06cc\u062f \u0628\u0627\u0634\u062f\u061f \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0648\u0631\u0632\u0634 \u06cc\u06a9 \u0641\u0627\u06a9\u062a\u0648\u0631 \u0645\u0647\u0645 \u0648 \u062a\u0639\u06cc\u06cc\u0646 \u06a9\u0646\u0646\u062f\u0647 \u0627\u0633\u062a. \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0634\u0645\u0627 \u0628\u0647 \u0647\u062f\u0641 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":15650,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5],"tags":[27],"class_list":["post-15439","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-science","tag-27"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/15439","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=15439"}],"version-history":[{"count":39,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/15439\/revisions"}],"predecessor-version":[{"id":43289,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/15439\/revisions\/43289"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/15650"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=15439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=15439"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=15439"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}