{"id":1657,"date":"2026-04-11T11:00:00","date_gmt":"2026-04-11T07:30:00","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=1657"},"modified":"2026-04-11T12:56:19","modified_gmt":"2026-04-11T09:26:19","slug":"best-dumbbell-workout","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/best-dumbbell-workout\/","title":{"rendered":"\u0648\u0631\u0632\u0634 \u0628\u0627 \u062f\u0645\u0628\u0644 \u062f\u0631 \u062e\u0627\u0646\u0647+ \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0631\u0627\u06cc\u06af\u0627\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u0628\u0627 \u062f\u0645\u0628\u0644 \u0631\u0627 \u062f\u0633\u062a\u200c\u06a9\u0645 \u0646\u06af\u06cc\u0631\u06cc\u062f. \u062f\u0645\u0628\u0644 \u062a\u0627\u062b\u06cc\u0631 \u0632\u06cc\u0627\u062f\u06cc \u062f\u0631 \u0641\u0631\u0645 \u06af\u0631\u0641\u062a\u0646 \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645 \u0634\u0645\u0627 \u062f\u0627\u0631\u062f. \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0644\u0632\u0648\u0645\u0627 \u0628\u0647 \u062f\u0633\u062a\u06af\u0627\u0647\u200c\u0647\u0627\u06cc \u0628\u0627\u0634\u06af\u0627\u0647\u06cc \u0646\u06cc\u0627\u0632\u06cc \u0646\u062f\u0627\u0631\u06cc\u062f. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627\u0634\u06af\u0627\u0647 \u062e\u0627\u0646\u06af\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0633\u0627\u0632\u06cc\u062f \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0631\u0627 \u0627\u0632 \u062e\u0627\u0646\u0647 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0627\u0628\u062a\u062f\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0627 \u062f\u0645\u0628\u0644 \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0648 \u0633\u067e\u0633 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644 \u062f\u0631 \u062e\u0627\u0646\u0647 \u062a\u0635\u0648\u06cc\u0631\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u0645 \u062a\u0627 \u0631\u0627\u062d\u062a \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\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\" id=\"\u0646\u06a9\u0627\u062a-\u06a9\u0644\u06cc\u062f\u06cc-\u0648\u0631\u0632\u0634-\u0628\u0627-\u062f\u0645\u0628\u0644\">\u0642\u0628\u0644 \u0627\u0632 \u0648\u0631\u0632\u0634 \u0628\u0627 \u062f\u0645\u0628\u0644 \u062d\u062a\u0645\u0627 \u0627\u06cc\u0646 \u0646\u06a9\u0627\u062a \u0631\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f!<\/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 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644 \u062d\u062a\u0645\u0627 \u0628\u0647 \u0646\u06a9\u0627\u062a \u0632\u06cc\u0631 \u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u062a\u06cc\u062c\u0647 \u0631\u0627 \u0627\u0632 \u0648\u0631\u0632\u0634\u200c\u062a\u0627\u0646 \u0628\u06af\u06cc\u0631\u06cc\u062f!<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0631\u0627\u0647\u06a9\u0627\u0631 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0627\u06cc\u0646 \u0627\u0633\u062a: <strong>\u06cc\u06a9 \u062c\u0641\u062a<\/strong> <strong>\u062f\u0645\u0628\u0644 + \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc<\/strong>. \u0627\u06af\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0648 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062d\u062a\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u0647\u0645 \u0628\u0647 \u0628\u062f\u0646 \u0627\u06cc\u062f\u0647\u200c\u0622\u0644\u200c\u062a\u0627\u0646 \u0628\u0631\u0633\u06cc\u062f!<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u06af\u0631 \u0622\u0645\u0627\u062f\u06af\u06cc\u0650 \u0628\u062f\u0646\u06cc \u062e\u0648\u0628\u06cc \u062f\u0627\u0631\u06cc\u062f\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627 \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u06f2 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0645\u0631\u0648\u0631 \u0648\u0632\u0646 \u062f\u0645\u0628\u0644\u200c\u062a\u0627\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0642\u062f\u0631\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0634\u0645\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0634\u0648\u062f. \u0627\u06af\u0631 \u062e\u06cc\u0644\u06cc \u0645\u0628\u062a\u062f\u06cc \u0647\u0633\u062a\u06cc\u062f \u0648 \u0628\u062f\u0646\u062a\u0627\u0646 \u0622\u0645\u0627\u062f\u0647 \u0646\u06cc\u0633\u062a \u0628\u0627 \u062f\u0645\u0628\u0644 \u06f1 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u0634\u0631\u0648\u0639 \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\/dumbbells-vs-kettlebells\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u062a\u0644 \u0628\u0644 \u06cc\u0627 \u062f\u0645\u0628\u0644 \u0631\u0648\u0633\u06cc \u0686\u06cc\u0633\u062a\u061f \u0686\u0647 \u062a\u0641\u0627\u0648\u062a\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644 \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/08\/Bodybuilding-with-dumbbells.jpg\" alt=\"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644\" class=\"wp-image-17139\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/08\/Bodybuilding-with-dumbbells.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/08\/Bodybuilding-with-dumbbells-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<ul class=\"wp-block-list\">\n<li>\u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0627\u06af\u0631 \u0645\u0634\u06a9\u0644 \u062c\u0633\u0645\u06cc \u062e\u0627\u0635\u06cc \u062f\u0627\u0631\u06cc\u062f\u060c \u067e\u06cc\u0634 \u0627\u0632 \u0648\u0631\u0632\u0634 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0645\u0631\u0628\u06cc \u062e\u0648\u062f \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0627\u0636\u0627\u0641\u0647 \u06a9\u0631\u062f\u0646 \u0633\u0646\u06af\u06cc\u0646\u06cc \u062f\u0645\u0628\u0644\u200c\u0647\u0627\u060c \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u0647\u0627 \u06cc\u0627 \u0647\u0631 \u062a\u063a\u06cc\u06cc\u0631 \u062f\u06cc\u06af\u0631\u06cc \u0646\u0638\u0631 \u0645\u0631\u0628\u06cc \u0631\u0627 \u0628\u067e\u0631\u0633\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u06af\u0631 \u0645\u0631\u0628\u06cc \u0646\u062f\u0627\u0631\u06cc\u062f \u0648 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0631\u0633\u062a \u0648 \u0627\u0635\u0648\u0644\u06cc \u067e\u06cc\u0634 \u0628\u0631\u0648\u06cc\u062f\u060c \u06cc\u06a9 \u062c\u0644\u0633\u0647 <a href=\"https:\/\/fitamin.ir\/landings\/free-consultation\/\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/landings\/free-consultation\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0645\u0634\u0627\u0648\u0631\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/strong><\/a> \u0631\u0632\u0631\u0648 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0627 \u0634\u0645\u0627 \u062a\u0645\u0627\u0633 \u0628\u06af\u06cc\u0631\u0646\u062f \u0648 \u0633\u0648\u0627\u0644\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0622\u0646\u200c\u0647\u0627 \u0628\u067e\u0631\u0633\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0648\u0631\u0632\u0634 \u0628\u0627 \u062f\u0645\u0628\u0644 \u06cc\u0627 \u0628\u0627 \u0647\u0631\u0686\u06cc\u0632 \u062f\u06cc\u06af\u0631\u06cc \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0648 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0646\u0645\u06cc\u200c\u0631\u0633\u0627\u0646\u062f\u061b \u0645\u06af\u0631 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0635\u062d\u06cc\u062d \u062a\u0631\u06a9\u06cc\u0628 \u0634\u0648\u062f.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0642\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc <a href=\"https:\/\/fitamin.ir\/mag\/athletic-diet-facts\/\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/athletic-diet-facts\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0631\u0639\u0627\u06cc\u062a \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc\u0650 \u0633\u0627\u0644\u0645 \u0648 \u06a9\u0645\u200c\u06a9\u0627\u0644\u0631\u06cc<\/strong><\/a> \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0646\u06a9\u0627\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f. \u0628\u0627 \u0631\u0639\u0627\u06cc\u062a \u0627\u06cc\u0646 \u062f\u0648 \u0646\u06a9\u062a\u0647\u060c \u0634\u06a9 \u0646\u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062e\u06cc\u0644\u06cc \u0632\u0648\u062f \u0646\u062a\u06cc\u062c\u0647 \u0632\u062d\u0645\u0627\u062a\u200c\u062a\u0627\u0646 \u0631\u0627 \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\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\/best-dumbbell-workout.jpg\" alt=\"\" class=\"wp-image-83455\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/best-dumbbell-workout.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/best-dumbbell-workout-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<blockquote class=\"fm-block-quote\"><p><\/p>\n<p>\u0627\u06af\u0631 \u062f\u0645\u0628\u0644 \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \u062f\u0645\u0628\u0644 \u062e\u0648\u062f \u0631\u0627 \u0628\u0633\u0627\u0632\u06cc\u062f! \u06cc\u06a9 \u0628\u0637\u0631\u06cc \u0622\u0628 \u06a9\u0648\u0686\u06a9 \u0631\u0627 \u0627\u0632 \u0634\u0646 \u0648 \u0645\u0627\u0633\u0647 \u067e\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u062c\u0627\u06cc \u062f\u0645\u0628\u0644 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n<p><\/p><\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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_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\" id=\"\u0627\u0646\u0648\u0627\u0639-\u062d\u0631\u06a9\u0627\u062a-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u0628\u0627-\u062f\u0645\u0628\u0644\">\u0627\u0646\u0648\u0627\u0639 \u062d\u0631\u06a9\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644<\/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\">\u0648\u0631\u0632\u0634 \u0628\u0627 \u062f\u0645\u0628\u0644 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0646\u0627\u0633\u0628 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 <a href=\"https:\/\/fitamin.ir\/mag\/what-does-it-mean-to-be-fit\/\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/what-does-it-mean-to-be-fit\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645<\/strong><\/a> \u062e\u0648\u0627\u0647\u062f \u0631\u0633\u0627\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u06f1\u06f5 \u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f \u0631\u0627 \u0628\u0647 \u0634\u0645\u0627 \u0622\u0645\u0648\u0632\u0634 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645. \u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u0645\u0639\u0631\u0641\u06cc \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u0645 \u0648 \u0627\u06cc\u0646 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0646\u06cc\u0633\u062a\u061b \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0631\u0627\u06cc\u06af\u0627\u0646\u060c \u0645\u0642\u0627\u0644\u0647 \u0631\u0627 \u062a\u0627 \u0627\u0646\u062a\u0647\u0627 \u0628\u062e\u0648\u0627\u0646\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\" id=\"1-\u0627\u0633\u06a9\u0648\u0627\u062a-\u0628\u0627-\u062f\u0645\u0628\u0644\">\u06f1. \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0628\u0627-\u062f\u0645\u0628\u0644-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\" 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 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062e\u0648\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0633\u0631 \u0648 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u060c \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u06cc\u0627 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0627\u0632 \u0647\u0645 \u0628\u0627\u0632 \u0634\u0648\u062f \u0648 \u06cc\u0627 \u0627\u0632 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u06cc\u062a\u0627\u0646 \u0628\u06cc\u0631\u0648\u0646 \u0628\u0632\u0646\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"16px\"} -->\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-\u0633\u0648\u0645\u0648-\u0627\u0633\u06a9\u0648\u0627\u062a-\u062f\u0645\u0628\u0644\">\u06f2. \u0633\u0648\u0645\u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<div style=\"height:25px\" 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=\"\u0633\u0648\u0645\u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0633\u0648\u0645\u0648-\u0627\u0633\u06a9\u0648\u0627\u062a-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0648\u0645\u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"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\u0627 \u0647\u0631 \u062f\u0648 \u062f\u0633\u062a \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0631\u0627 \u062f\u0631 \u0648\u0633\u0637 \u0628\u062f\u0646 \u06af\u0631\u0641\u062a\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>\u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645\u06cc\u062f\u0647 \u0648 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u0634\u0635\u062a \u067e\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0632\u0645\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u062f\u0648\u0646\u0650 \u062d\u0631\u06a9\u062a \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u0646\u062f\u060c \u0627\u06cc\u0646 \u0645\u062d\u0644 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0631\u0627\u0646\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0645\u0648\u0627\u0632\u06cc \u0634\u0648\u0646\u062f \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u060c \u0633\u067e\u0633 \u0628\u0647 \u0645\u062d\u0644 \u0634\u0631\u0648\u0639 \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<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-\u0644\u0627\u0646\u06af-\u0628\u0647-\u067e\u0647\u0644\u0648-\u062f\u0645\u0628\u0644\">\u06f3. \u0644\u0627\u0646\u06af \u0628\u0647 \u067e\u0647\u0644\u0648 \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u0628\u0647 \u067e\u0647\u0644\u0648 \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/\u0644\u0627\u0646\u06af-\u0628\u0647-\u067e\u0647\u0644\u0648-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u067e\u0647\u0644\u0648 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp: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\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u0639\u062f\u062f \u062f\u0645\u0628\u0644 \u062f\u0631 \u062f\u0633\u062a\u0627\u0646 \u062e\u0648\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f \u062f\u0633\u062a \u062c\u0644\u0648\u06cc \u0628\u062f\u0646 \u0635\u0627\u0641 \u0648 \u06a9\u0634\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u067e\u0627\u06cc \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u06a9\u0646\u0627\u0631 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0632\u0627\u0646\u0648\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0628\u062f\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u0686\u067e \u062e\u0648\u062f \u0628\u0647 \u0647\u0645\u06cc\u0646 \u0645\u0646\u0648\u0627\u0644 \u062d\u0631\u06a9\u062a \u0631\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<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\/lower-body-workouts-why-and-how\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\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<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-\u0644\u06cc\u0641\u062a-\u067e\u0634\u062a-\u067e\u0627-\u062f\u0645\u0628\u0644\">\u06f4. \u0644\u06cc\u0641\u062a \u067e\u0634\u062a \u067e\u0627 \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0644\u06cc\u0641\u062a \u067e\u0634\u062a \u067e\u0627 \u062f\u0645\u0628\u0644 \u067e\u0627 \u0628\u0627\u0632\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0644\u06cc\u0641\u062a-\u067e\u0634\u062a-\u067e\u0627-\u062f\u0645\u0628\u0644-\u067e\u0627-\u0628\u0627\u0632.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u06cc\u0641\u062a \u067e\u0634\u062a \u067e\u0627 \u062f\u0645\u0628\u0644 \u067e\u0627 \u0628\u0627\u0632<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>\u062f\u0645\u0628\u0644 \u062e\u0648\u062f \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0631 \u062f\u0633\u062a\u062a\u0627\u0646\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062c\u0644\u0648\u06cc \u0628\u062f\u0646\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0634\u062a \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u060c \u0648\u0644\u06cc \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0646\u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631\u062a\u0627\u0646 \u062f\u0631\u06af\u06cc\u0631 \u0646\u0634\u0648\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<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-quadriceps-exercises-to-build-stronger-thighs\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u06af\u0648\u0646\u0647 \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646 \u0631\u0627 \u0642\u0648\u06cc \u06a9\u0646\u06cc\u0645\u061f\n<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"5-\u067e\u0644-\u0628\u0627\u0633\u0646-\u062f\u0645\u0628\u0644\">\u06f5. \u067e\u0644 \u0628\u0627\u0633\u0646 \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<div style=\"height:25px\" 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=\"\u067e\u0644 \u0628\u0627\u0633\u0646 \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/\u067e\u0644-\u0628\u0627\u0633\u0646-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644 \u0628\u0627\u0633\u0646 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"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\u0647 \u067e\u0634\u062a \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0631 \u0648 \u06a9\u0641 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f (\u0627\u06af\u0631 \u0642\u0631\u0627\u0631 \u0627\u0633\u062a \u0627\u0632 \u0648\u0632\u0646\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0648\u0632\u0646\u0647 \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a \u0631\u0648\u06cc \u0634\u06a9\u0645 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f)\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u062c\u0645\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u06a9\u0641 \u067e\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0631\u0648\u06cc \u0628\u062e\u0634 \u067e\u0627\u06cc\u06cc\u0646\u06cc \u0634\u06a9\u0645 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0627 \u06a9\u0641 \u067e\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0627\u0633\u0646 \u0648 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc\u200c\u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u06cc\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u06cc\u06a9 \u0627\u0646\u0642\u0628\u0627\u0636 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0648\u0627\u0631\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0622\u0631\u0627\u0645 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f \u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u0628\u0627\u0633\u0646 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0631\u062e\u0648\u0631\u062f \u0646\u06a9\u0646\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<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\/glute-bridge\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\"> \u0622\u0645\u0648\u0632\u0634 \u0627\u0646\u0648\u0627\u0639 \u062d\u0631\u06a9\u062a \u067e\u0644 \u0628\u0627\u0633\u0646<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"6-\u0633\u0627\u0642-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-\u062f\u0645\u0628\u0644\">\u06f6. \u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<div style=\"height:25px\" 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=\"\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0627 \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0633\u0627\u0642-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0627 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"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 \u06cc\u06a9 \u0639\u062f\u062f \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0631\u0648\u06cc \u06cc\u06a9 \u0644\u0628\u0647 \u06a9\u0645\u200c\u0627\u0631\u062a\u0641\u0627\u0639 \u0648 \u06cc\u0627 \u0633\u06a9\u0648 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u062a\u0627 \u06a9\u0634\u0634 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0627 \u062d\u06cc\u0646 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u062a\u062c\u0631\u0628\u0647 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0631\u0648\u06cc \u067e\u0646\u062c\u0647\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u0644\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0631\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f \u0631\u0648\u06cc \u06cc\u06a9 \u067e\u0627 \u0628\u0627\u0644\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f \u0648 \u062f\u0645\u0628\u0644 \u0646\u06cc\u0632 \u062f\u0631 \u0647\u0645\u0627\u0646 \u0633\u0645\u062a \u0628\u062f\u0646 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647 \u0634\u0648\u062f \u0648 \u062f\u0633\u062a \u062f\u06cc\u06af\u0631 \u0646\u06cc\u0632 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u062a\u06a9\u06cc\u0647 \u062c\u0627\u06cc\u06cc \u0646\u06af\u0627\u0647 \u062f\u0627\u0634\u062a\u0647 \u0634\u0648\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<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\/tips-for-bigger-calves\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a<\/a><\/div>\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"7-\u0642\u0641\u0633\u0647-\u0633\u06cc\u0646\u0647-\u062f\u0645\u0628\u0644-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647\">\u06f7. \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/h3>\n\n\n\n<div style=\"height:25px\" 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=\"\u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0642\u0641\u0633\u0647-\u0633\u06cc\u0646\u0647-\u062f\u0645\u0628\u0644\u0627\u06cc\u0633\u062a\u0627\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<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\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u062f\u0648 \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u0628\u062f\u0646 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0631 \u0645\u0642\u0627\u0628\u0644 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0627\u0633\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u0627\u0633\u062a\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u062f\u0645 (\u062f\u0627\u062e\u0644 \u06a9\u0634\u06cc\u062f\u0646 \u0646\u0641\u0633)\u060c \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u062a\u0627 \u06a9\u0646\u0627\u0631 \u0632\u06cc\u0631 \u0628\u063a\u0644\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0645\u0627\u0646\u06cc\u200c\u06a9\u0647 \u06a9\u0634\u0634 \u06a9\u0627\u0645\u0644 \u0631\u0627 \u0628\u0631 \u0631\u0648\u06cc \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u06cc\u0646\u0647 \u062d\u0633 \u06a9\u0631\u062f\u06cc\u062f\u060c \u0645\u062a\u0648\u0642\u0641 \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u0628\u0627\u0632\u062f\u064e\u0645 (\u0628\u06cc\u0631\u0648\u0646\u200c\u062f\u0627\u062f\u0646\u0650 \u0646\u0641\u0633) \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647\u060c \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u0646\u062d\u0646\u0627 \u0648 \u0645\u06cc\u0632\u0627\u0646 \u062e\u0645 \u0628\u0648\u062f\u0646 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0647\u0631 \u062d\u0627\u0644\u062a \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062f\u0645\u0628\u0644\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0627\u0646\u062a\u062e\u0627\u0628 \u0646\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<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\/chest-workouts\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0633\u06cc\u0646\u0647 \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u0633\u06cc\u0646\u0647 \u0628\u0631\u062c\u0633\u062a\u0647<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"8-\u0632\u06cc\u0631\u0628\u063a\u0644-\u062e\u0645-\u062f\u0645\u0628\u0644-\u062c\u0641\u062a-\u062f\u0633\u062a\">\u06f8. \u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062f\u0645\u0628\u0644 \u062c\u0641\u062a \u062f\u0633\u062a<\/h3>\n\n\n\n<div style=\"height:25px\" 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=\"\u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062f\u0645\u0628\u0644 \u062c\u0641\u062a \u062f\u0633\u062a\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u0632\u06cc\u0631\u0628\u063a\u0644-\u062e\u0645-\u062f\u0645\u0628\u0644-\u062c\u0641\u062a-\u062f\u0633\u062a.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062f\u0645\u0628\u0644 \u062c\u0641\u062a \u062f\u0633\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>\u0627\u0628\u062a\u062f\u0627 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647\u200c\u0627\u06cc\u062f\u060c \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u06a9\u0645\u0631 \u062e\u0645 \u0634\u062f\u0647\u060c \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0645\u0648\u0627\u0632\u06cc \u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0633\u0631\u0650 \u062e\u0648\u062f \u0631\u0627 \u0646\u06cc\u0632 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062f\u0642\u06cc\u0642\u0627\u064b \u062f\u0631 \u0645\u0642\u0627\u0628\u0644 \u0634\u0645\u0627 \u0622\u0648\u06cc\u0632\u0627\u0646 \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u06a9\u0646\u0627\u0631 \u06cc\u0627 \u062c\u0644\u0648\u06cc \u0631\u0627\u0646 \u0648 \u0646\u0633\u0628\u062a \u0628\u0647 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0648 \u0632\u0645\u06cc\u0646 \u0639\u0645\u0648\u062f \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u062b\u0627\u0628\u062a \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647\u200c\u0627\u06cc\u062f\u060c \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062a\u0627 \u06a9\u0646\u0627\u0631 \u0628\u0627\u0633\u0646 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u067e\u0634\u062a \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u0648 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0627 \u062d\u0641\u0638 \u062d\u0627\u0644\u062a \u062f\u0631\u0633\u062a \u0628\u062f\u0646 \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u062a\u0645\u0631\u06cc\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0627\u0633\u062a\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u067e\u06cc\u0634 \u0627\u0632 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u060c \u0628\u0627 \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:shortcode -->\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-caffeine\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u0627\u0641\u0626\u06cc\u0646 \u0686\u0647 \u062a\u0627\u062b\u06cc\u0631\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"9-\u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647-\u06a9\u0631\u0627\u0633-\u062f\u0645\u0628\u0644\">\u06f9. \u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u06a9\u0631\u0627\u0633 \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<div style=\"height:25px\" 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=\"\u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u06a9\u0631\u0627\u0633 \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/\u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647-\u06a9\u0631\u0627\u0633-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u06a9\u0631\u0627\u0633 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"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 \u062f\u0648 \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u067e\u0627\u06cc\u06cc\u0646\u060c \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 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\u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0631\u06a9\u062a \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06cc\u06a9 \u0645\u062b\u0644\u062b \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0645\u0627\u0646\u06cc\u200c\u06a9\u0647 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062c\u0644\u0648\u06cc \u0635\u0648\u0631\u062a \u062e\u0648\u062f \u0628\u0647\u200c\u0647\u0645 \u0645\u06cc\u200c\u0631\u0633\u0627\u0646\u06cc\u062f\u060c \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u062d\u0631\u0641 V \u0627\u0646\u062a\u0647\u0627\u06cc \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0628\u0647\u200c\u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u0634\u0648\u0646\u062f \u0648 \u0628\u0627\u0644\u0627\u06cc \u0622\u0646\u200c\u0647\u0627 \u0627\u0632 \u0647\u0645 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aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"10-\u067e\u0631\u0633-\u0633\u0631\u0634\u0627\u0646\u0647-\u062f\u0645\u0628\u0644-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647\">\u06f1\u06f0. \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/h3>\n\n\n\n<div style=\"height:25px\" 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=\"\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u0631\u0634\u0627\u0646\u0647-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<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>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0627\u0633\u062a \u062f\u0631 \u0647\u0631 \u062f\u0633\u062a \u062e\u0648\u062f \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644 \u0631\u0627 \u062a\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0633\u0631 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u0632 \u0648 \u0632\u0627\u0648\u06cc\u0647 \u062d\u062f\u0648\u062f \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u0628\u062f\u0648\u0646 \u0622\u0646\u200c\u06a9\u0647 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0634\u0648\u06cc\u062f \u0648 \u06cc\u0627 \u0627\u0632 \u067e\u0627\u0647\u0627 \u06a9\u0645\u06a9 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0631\u062f\u0647 \u062a\u0627 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0628\u0631\u06cc\u062f\u060c \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \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<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-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"11-\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-\u062f\u0645\u0628\u0644\">\u06f1\u06f1. \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 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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 \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0628\u0631\u062f\u0627\u0634\u062a\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>\u062f\u0645\u0628\u0644 \u0631\u0627 \u062a\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0627\u0644\u0627\u0628\u0628\u0631\u06cc\u062f \u0648 \u062f\u0633\u062a \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u06cc \u06a9\u0647 \u062f\u0645\u0628\u0644 \u062f\u0631 \u0622\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f \u0631\u0627 \u06a9\u0627\u0645\u0644 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0631\u062f\u0647 \u062a\u0627 \u0646\u0633\u0628\u062a \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0632\u0627\u0648\u06cc\u0647 \u0639\u0645\u0648\u062f \u062a\u0634\u06a9\u06cc\u0644 \u062f\u0627\u062f\u0647 \u0648 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0633\u0631 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0648 \u0627\u0646\u06af\u0634\u062a \u06a9\u0648\u0686\u06a9 \u0628\u0647 \u0633\u0645\u062a \u0633\u0642\u0641 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b \u0628\u0647\u200c\u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a \u067e\u0634\u062a \u0633\u0631 \u0634\u0645\u0627 \u0628\u0627\u0634\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0628\u0627\u0632\u0648 \u062b\u0627\u0628\u062a \u0627\u0633\u062a \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u067e\u0634\u062a \u0633\u0631 \u0628\u0628\u0631\u06cc\u062f\u060c \u062a\u0627 \u0646\u0642\u0637\u0647\u200c\u0627\u06cc \u06a9\u0647 \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u06a9\u0627\u0645\u0644 \u06a9\u0634\u06cc\u062f\u0647 \u0634\u0648\u062f \u062f\u0645\u0628\u0644 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0632\u0648 \u0628\u0627\u06cc\u062f \u062f\u0631 \u062a\u0645\u0627\u0645 \u0645\u062f\u062a \u062b\u0627\u0628\u062a \u0628\u0627\u0642\u06cc \u0645\u0627\u0646\u062f\u0647 \u0648 \u062a\u0646\u0647\u0627 \u0633\u0627\u0639\u062f \u0645\u062a\u062d\u0631\u06a9 \u0628\u0627\u0634\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<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-triceps-exercises\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u0627\u062a \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0628\u0627 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u200c\u062a\u0631\u06cc\u0646 \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0634\u062a \u0628\u0627\u0632\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"12-\u062c\u0644\u0648\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647\">\u06f1\u06f2. \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/h3>\n\n\n\n<div style=\"height:25px\" 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=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/video_2022-01-20_10-11-04.\u062c\u0644\u0648\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644\u0627\u06cc\u0633\u062a\u0627\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<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 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648  \u0648 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062b\u0627\u0628\u062a \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u062c\u0627\u06cc\u06cc \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u06a9\u0647 \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u062d\u0631\u06a9\u062a \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \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<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\/big-arms-workout-plan\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"13-\u067e\u0647\u0644\u0648-\u0637\u0631\u0641\u06cc\u0646-\u062f\u0645\u0628\u0644\">\u06f1\u06f3. \u067e\u0647\u0644\u0648 \u0637\u0631\u0641\u06cc\u0646 \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<div style=\"height:25px\" 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=\"\u067e\u0647\u0644\u0648 \u0637\u0631\u0641\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0647\u0644\u0648-\u062f\u0645\u0628\u0644-\u0637\u0631\u0641\u06cc\u0646.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0647\u0644\u0648 \u0637\u0631\u0641\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"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 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0633\u0628\u06a9 \u062f\u0631 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u06a9\u0646\u0627\u0631 \u0631\u0627\u0646 \u0648 \u0628\u062f\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0686\u067e \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0631\u0627\u0633\u062a \u0645\u0627\u06cc\u0644 \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \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<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\/abs-and-hips-slimming-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\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<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"14-\u06a9\u0631\u0627\u0646\u0686-\u0628\u0627-\u062f\u0645\u0628\u0644\">\u06f1\u06f4. \u06a9\u0631\u0627\u0646\u0686 \u0628\u0627 \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<div style=\"height:25px\" 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=\"\u06a9\u0631\u0627\u0646\u0686 \u0628\u0627 \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u06a9\u0631\u0627\u0646\u0686-\u0628\u0627-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u0628\u0627 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"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\u0647 \u067e\u0634\u062a \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0632\u0627\u0646\u0648\u0647\u0627 \u0645\u0642\u062f\u0627\u0631\u06cc \u062e\u0645 \u0648 \u06a9\u0641 \u067e\u0627\u0647\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0635\u0627\u0641 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f\u060c \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0648\u0632\u0646\u0647 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06cc\u0627 \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u06af\u0630\u0627\u0634\u062a\u0647 \u0648 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u0627 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u062d\u0631\u06a9\u062a\u060c \u0645\u0627\u0647\u06cc\u0686\u0647 \u0634\u06a9\u0645 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0647 \u0648 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645 \u0648 \u0628\u0627\u0632\u062f\u0645 \u0648 \u0627\u0646\u0642\u0628\u0627\u0636 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u06cc \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u0634\u0648\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<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\/ab-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\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<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"15-\u0686\u0631\u062e\u0634-\u0631\u0648\u0633\u06cc-\u062f\u0645\u0628\u0644\">\u06f1\u06f5. \u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<div style=\"height:25px\" 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=\"\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc \u062f\u0645\u0628\u0644 \u062a\u0646\u0627\u0648\u0628\u06cc\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0686\u0631\u062e\u0634-\u0631\u0648\u0633\u06cc-\u062f\u0645\u0628\u0644-\u062a\u0646\u0627\u0648\u0628\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc \u062f\u0645\u0628\u0644 \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 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0645\u062d\u0644\u06cc \u062b\u0627\u0628\u062a \u0642\u0641\u0644 \u06a9\u0646\u06cc\u062f \u06cc\u0627 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u0632\u0627\u0646\u0648 \u062e\u0645 \u0634\u062f\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u06a9\u0645\u06cc \u0628\u0647 \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0634\u06cc\u0628\u200c\u062f\u0627\u0631 \u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648\u200c\u0628\u0647\u200c\u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u0646\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647\u200c\u0627\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f \u062f\u0631 \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u061b \u0633\u067e\u0633 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u062f\u0633\u062a \u0686\u067e \u0634\u0645\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0633\u0631 \u062c\u0627\u06cc \u0627\u0648\u0644\u06cc\u0647 \u062b\u0627\u0628\u062a \u0645\u06cc\u200c\u0645\u0627\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0686\u0631\u062e\u06cc\u062f\u0646 \u0627\u0632 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0646 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u062c\u0627\u0646\u0628\u06cc \u0634\u06a9\u0645 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0646\u0647 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u062a\u0646\u0647\u0627 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0645\u06cc\u200c\u0686\u0631\u062e\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u06a9\u0631\u0627\u0631 \u0628\u0639\u062f\u06cc \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a \u0686\u067e \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631 \u0634\u062f\u0646\u0650 \u062d\u0631\u06a9\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\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<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\/burn-calories-more-than-running\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062c\u062f\u0648\u0644 \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0648\u0631\u0632\u0634 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645<\/a><\/div>\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u0628\u0631\u0646\u0627\u0645\u0647-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u0628\u0627-\u062f\u0645\u0628\u0644\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644<\/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 \u0628\u062e\u0634 \u0645\u0627 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634 \u0628\u0627 \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0647 \u0647\u0645\u0631\u0627\u0647 \u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a\u060c \u0628\u0647 \u0634\u0645\u0627 \u0622\u0645\u0648\u0632\u0634 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645 \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0631\u0627\u062d\u062a\u06cc \u062f\u0631 \u0645\u0646\u0632\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u0627\u0646 \u0627\u0633\u062a\u060c \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0648 \u0631\u0648\u0632 \u062f\u0631 \u0645\u06cc\u0627\u0646 \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\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\" id=\"\u0628\u0631\u0646\u0627\u0645\u0647-1-\u0641\u0648\u0644-\u0628\u0627\u062f\u06cc-\u0628\u0627-\u062f\u0645\u0628\u0644\">\u0628\u0631\u0646\u0627\u0645\u0647 \u06f1: (\u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644)<\/h3>\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>\u062c\u0644\u0633\u0647 \u0627\u0648\u0644 \u0647\u0641\u062a\u0647:<\/strong> \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u0627 \u06cc\u06a9 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u061b \u0645\u062b\u0644\u0627 \u0634\u0646\u0628\u0647\u200c\u0647\u0627.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u062a\u0645\u0631\u06cc\u0646<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0633\u062a<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u062f\u0645\u0628\u0644 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u0644\u06cc\u0641\u062a \u067e\u0634\u062a \u067e\u0627 \u062f\u0645\u0628\u0644 \u067e\u0627 \u0628\u0627\u0632<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062f\u0645\u0628\u0644 \u062c\u0641\u062a \u062f\u0633\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f2\u06f0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062f\u0645\u0628\u0644 \u062a\u06a9<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u06a9\u0631\u0627\u0646\u0686 \u0628\u0627 \u062f\u0645\u0628\u0644 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0628\u0627-\u062f\u0645\u0628\u0644-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\" 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 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062e\u0648\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0633\u0631 \u0648 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u060c \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u06cc\u0627 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0627\u0632 \u0647\u0645 \u0628\u0627\u0632 \u0634\u0648\u062f \u0648 \u06cc\u0627 \u0627\u0632 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u06cc\u062a\u0627\u0646 \u0628\u06cc\u0631\u0648\u0646 \u0628\u0632\u0646\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"16px\"} -->\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u06cc\u0641\u062a \u067e\u0634\u062a \u067e\u0627 \u062f\u0645\u0628\u0644 \u067e\u0627 \u0628\u0627\u0632\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0644\u06cc\u0641\u062a-\u067e\u0634\u062a-\u067e\u0627-\u062f\u0645\u0628\u0644-\u067e\u0627-\u0628\u0627\u0632.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u06cc\u0641\u062a \u067e\u0634\u062a \u067e\u0627 \u062f\u0645\u0628\u0644 \u067e\u0627 \u0628\u0627\u0632<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>\u062f\u0645\u0628\u0644 \u062e\u0648\u062f \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0631 \u062f\u0633\u062a\u062a\u0627\u0646\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062c\u0644\u0648\u06cc \u0628\u062f\u0646\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0634\u062a \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u060c \u0648\u0644\u06cc \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0646\u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631\u062a\u0627\u0646 \u062f\u0631\u06af\u06cc\u0631 \u0646\u0634\u0648\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<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-quadriceps-exercises-to-build-stronger-thighs\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u06af\u0648\u0646\u0647 \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646 \u0631\u0627 \u0642\u0648\u06cc \u06a9\u0646\u06cc\u0645\u061f\n<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0642\u0641\u0633\u0647-\u0633\u06cc\u0646\u0647-\u062f\u0645\u0628\u0644\u0627\u06cc\u0633\u062a\u0627\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<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\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u062f\u0648 \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u0628\u062f\u0646 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0631 \u0645\u0642\u0627\u0628\u0644 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0627\u0633\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u0627\u0633\u062a\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u062f\u0645 (\u062f\u0627\u062e\u0644 \u06a9\u0634\u06cc\u062f\u0646 \u0646\u0641\u0633)\u060c \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u062a\u0627 \u06a9\u0646\u0627\u0631 \u0632\u06cc\u0631 \u0628\u063a\u0644\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0645\u0627\u0646\u06cc\u200c\u06a9\u0647 \u06a9\u0634\u0634 \u06a9\u0627\u0645\u0644 \u0631\u0627 \u0628\u0631 \u0631\u0648\u06cc \u0645\u0627\u0647\u06cc\u0686\u0647 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\u0648 \u0645\u06cc\u0632\u0627\u0646 \u062e\u0645 \u0628\u0648\u062f\u0646 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0647\u0631 \u062d\u0627\u0644\u062a \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062f\u0645\u0628\u0644\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0627\u0646\u062a\u062e\u0627\u0628 \u0646\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<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\/chest-workouts\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0633\u06cc\u0646\u0647 \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u0633\u06cc\u0646\u0647 \u0628\u0631\u062c\u0633\u062a\u0647<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062f\u0645\u0628\u0644 \u062c\u0641\u062a \u062f\u0633\u062a\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u0632\u06cc\u0631\u0628\u063a\u0644-\u062e\u0645-\u062f\u0645\u0628\u0644-\u062c\u0641\u062a-\u062f\u0633\u062a.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062f\u0645\u0628\u0644 \u062c\u0641\u062a \u062f\u0633\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>\u0627\u0628\u062a\u062f\u0627 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647\u200c\u0627\u06cc\u062f\u060c \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u06a9\u0645\u0631 \u062e\u0645 \u0634\u062f\u0647\u060c \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0645\u0648\u0627\u0632\u06cc \u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0633\u0631\u0650 \u062e\u0648\u062f \u0631\u0627 \u0646\u06cc\u0632 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062f\u0642\u06cc\u0642\u0627\u064b \u062f\u0631 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\u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u067e\u0634\u062a \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u0648 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0627 \u062d\u0641\u0638 \u062d\u0627\u0644\u062a \u062f\u0631\u0633\u062a \u0628\u062f\u0646 \u0646\u06cc\u0627\u0632\u0645\u0646\u062f 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\u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u0631\u0634\u0627\u0646\u0647-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<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>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0627\u0633\u062a \u062f\u0631 \u0647\u0631 \u062f\u0633\u062a \u062e\u0648\u062f \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644 \u0631\u0627 \u062a\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0633\u0631 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u0632 \u0648 \u0632\u0627\u0648\u06cc\u0647 \u062d\u062f\u0648\u062f \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u0628\u062f\u0648\u0646 \u0622\u0646\u200c\u06a9\u0647 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0634\u0648\u06cc\u062f \u0648 \u06cc\u0627 \u0627\u0632 \u067e\u0627\u0647\u0627 \u06a9\u0645\u06a9 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0631\u062f\u0647 \u062a\u0627 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\u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062a\u06a9\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-\u062a\u06a9.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062a\u06a9<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 \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0628\u0631\u062f\u0627\u0634\u062a\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>\u062f\u0645\u0628\u0644 \u0631\u0627 \u062a\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0627\u0644\u0627\u0628\u0628\u0631\u06cc\u062f \u0648 \u062f\u0633\u062a 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\u0634\u0648\u062f \u062f\u0645\u0628\u0644 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0632\u0648 \u0628\u0627\u06cc\u062f \u062f\u0631 \u062a\u0645\u0627\u0645 \u0645\u062f\u062a \u062b\u0627\u0628\u062a \u0628\u0627\u0642\u06cc \u0645\u0627\u0646\u062f\u0647 \u0648 \u062a\u0646\u0647\u0627 \u0633\u0627\u0639\u062f \u0645\u062a\u062d\u0631\u06a9 \u0628\u0627\u0634\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<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-triceps-exercises\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u0627\u062a \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0628\u0627 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u200c\u062a\u0631\u06cc\u0646 \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0634\u062a \u0628\u0627\u0632\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/video_2022-01-20_10-11-04.\u062c\u0644\u0648\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644\u0627\u06cc\u0633\u062a\u0627\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<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 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648  \u0648 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062b\u0627\u0628\u062a \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u062c\u0627\u06cc\u06cc \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u06a9\u0647 \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u062d\u0631\u06a9\u062a \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \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<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\/big-arms-workout-plan\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u0628\u0627 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u06a9\u0631\u0627\u0646\u0686-\u0628\u0627-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u0628\u0627 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"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\u0647 \u067e\u0634\u062a \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0632\u0627\u0646\u0648\u0647\u0627 \u0645\u0642\u062f\u0627\u0631\u06cc \u062e\u0645 \u0648 \u06a9\u0641 \u067e\u0627\u0647\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0635\u0627\u0641 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f\u060c \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0648\u0632\u0646\u0647 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06cc\u0627 \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u06af\u0630\u0627\u0634\u062a\u0647 \u0648 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u0627 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u062d\u0631\u06a9\u062a\u060c \u0645\u0627\u0647\u06cc\u0686\u0647 \u0634\u06a9\u0645 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0647 \u0648 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645 \u0648 \u0628\u0627\u0632\u062f\u0645 \u0648 \u0627\u0646\u0642\u0628\u0627\u0636 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u06cc \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u0634\u0648\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<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\/ab-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\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<\/a><\/div>\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<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062c\u0644\u0633\u0647 \u062f\u0648\u0645<\/strong>: \u0627\u06cc\u0646 \u0647\u0645 \u0628\u0631\u0646\u0627\u0645\u0647 \u062c\u0644\u0633\u0647 \u062f\u0648\u0645 \u0634\u0645\u0627\u0633\u062a\u061b \u0645\u062b\u0644\u0627 \u062f\u0648\u0634\u0646\u0628\u0647\u200c\u0647\u0627.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u062a\u0645\u0631\u06cc\u0646<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0633\u062a<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u0644\u0627\u0646\u06af \u0628\u0647 \u067e\u0647\u0644\u0648 \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u067e\u0644 \u0628\u0627\u0633\u0646 \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f2\u06f0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062f\u0645\u0628\u0644 \u062c\u0641\u062a \u062f\u0633\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u06a9\u0631\u0627\u0633 \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062f\u0645\u0628\u0644 \u062a\u06a9<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> \u067e\u0647\u0644\u0648 \u0637\u0631\u0641\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0628\u0627-\u062f\u0645\u0628\u0644-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\" 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 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062e\u0648\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0633\u0631 \u0648 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u060c \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u06cc\u0627 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0627\u0632 \u0647\u0645 \u0628\u0627\u0632 \u0634\u0648\u062f \u0648 \u06cc\u0627 \u0627\u0632 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u06cc\u062a\u0627\u0646 \u0628\u06cc\u0631\u0648\u0646 \u0628\u0632\u0646\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"16px\"} -->\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u0628\u0647 \u067e\u0647\u0644\u0648 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/\u0644\u0627\u0646\u06af-\u0628\u0647-\u067e\u0647\u0644\u0648-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u067e\u0647\u0644\u0648 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp: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\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u0639\u062f\u062f \u062f\u0645\u0628\u0644 \u062f\u0631 \u062f\u0633\u062a\u0627\u0646 \u062e\u0648\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f \u062f\u0633\u062a \u062c\u0644\u0648\u06cc \u0628\u062f\u0646 \u0635\u0627\u0641 \u0648 \u06a9\u0634\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u067e\u0627\u06cc \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u06a9\u0646\u0627\u0631 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0632\u0627\u0646\u0648\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0628\u062f\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u0686\u067e \u062e\u0648\u062f \u0628\u0647 \u0647\u0645\u06cc\u0646 \u0645\u0646\u0648\u0627\u0644 \u062d\u0631\u06a9\u062a \u0631\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<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\/lower-body-workouts-why-and-how\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\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<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0644 \u0628\u0627\u0633\u0646 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/\u067e\u0644-\u0628\u0627\u0633\u0646-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644 \u0628\u0627\u0633\u0646 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"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\u0647 \u067e\u0634\u062a \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0631 \u0648 \u06a9\u0641 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f (\u0627\u06af\u0631 \u0642\u0631\u0627\u0631 \u0627\u0633\u062a \u0627\u0632 \u0648\u0632\u0646\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0648\u0632\u0646\u0647 \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a \u0631\u0648\u06cc \u0634\u06a9\u0645 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f)\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u062c\u0645\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u06a9\u0641 \u067e\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0631\u0648\u06cc \u0628\u062e\u0634 \u067e\u0627\u06cc\u06cc\u0646\u06cc \u0634\u06a9\u0645 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0627 \u06a9\u0641 \u067e\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0627\u0633\u0646 \u0648 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc\u200c\u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u06cc\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u06cc\u06a9 \u0627\u0646\u0642\u0628\u0627\u0636 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0648\u0627\u0631\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0622\u0631\u0627\u0645 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f \u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u0628\u0627\u0633\u0646 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0631\u062e\u0648\u0631\u062f \u0646\u06a9\u0646\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<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\/glute-bridge\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\"> \u0622\u0645\u0648\u0632\u0634 \u0627\u0646\u0648\u0627\u0639 \u062d\u0631\u06a9\u062a \u067e\u0644 \u0628\u0627\u0633\u0646<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062f\u0645\u0628\u0644 \u062c\u0641\u062a \u062f\u0633\u062a\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u0632\u06cc\u0631\u0628\u063a\u0644-\u062e\u0645-\u062f\u0645\u0628\u0644-\u062c\u0641\u062a-\u062f\u0633\u062a.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062f\u0645\u0628\u0644 \u062c\u0641\u062a \u062f\u0633\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>\u0627\u0628\u062a\u062f\u0627 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 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\/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u067e\u06cc\u0634 \u0627\u0632 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u060c \u0628\u0627 \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:shortcode -->\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-caffeine\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u0627\u0641\u0626\u06cc\u0646 \u0686\u0647 \u062a\u0627\u062b\u06cc\u0631\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u06a9\u0631\u0627\u0633 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/\u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647-\u06a9\u0631\u0627\u0633-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u06a9\u0631\u0627\u0633 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"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 \u062f\u0648 \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u067e\u0627\u06cc\u06cc\u0646\u060c \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648 \u0628\u0647 \u0647\u0645 \u0628\u0627\u0634\u0646\u062f 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wp:list-item -->\n<li>\u0632\u0645\u0627\u0646\u06cc\u200c\u06a9\u0647 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062c\u0644\u0648\u06cc \u0635\u0648\u0631\u062a \u062e\u0648\u062f \u0628\u0647\u200c\u0647\u0645 \u0645\u06cc\u200c\u0631\u0633\u0627\u0646\u06cc\u062f\u060c \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u062d\u0631\u0641 V \u0627\u0646\u062a\u0647\u0627\u06cc \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0628\u0647\u200c\u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u0634\u0648\u0646\u062f \u0648 \u0628\u0627\u0644\u0627\u06cc \u0622\u0646\u200c\u0647\u0627 \u0627\u0632 \u0647\u0645 \u06a9\u0645\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0641\u0627\u0635\u0644\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\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<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\/chest-workouts\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0633\u06cc\u0646\u0647 \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u0633\u06cc\u0646\u0647 \u0628\u0631\u062c\u0633\u062a\u0647<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u0631\u0634\u0627\u0646\u0647-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<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>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0627\u0633\u062a \u062f\u0631 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\u0634\u0648\u06cc\u062f \u0648 \u06cc\u0627 \u0627\u0632 \u067e\u0627\u0647\u0627 \u06a9\u0645\u06a9 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0631\u062f\u0647 \u062a\u0627 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0628\u0631\u06cc\u062f\u060c \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \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<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-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062a\u06a9\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-\u062a\u06a9.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062a\u06a9<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 \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0628\u0631\u062f\u0627\u0634\u062a\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>\u062f\u0645\u0628\u0644 \u0631\u0627 \u062a\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0627\u0644\u0627\u0628\u0628\u0631\u06cc\u062f \u0648 \u062f\u0633\u062a \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u06cc \u06a9\u0647 \u062f\u0645\u0628\u0644 \u062f\u0631 \u0622\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f \u0631\u0627 \u06a9\u0627\u0645\u0644 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0631\u062f\u0647 \u062a\u0627 \u0646\u0633\u0628\u062a \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0632\u0627\u0648\u06cc\u0647 \u0639\u0645\u0648\u062f \u062a\u0634\u06a9\u06cc\u0644 \u062f\u0627\u062f\u0647 \u0648 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\u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0628\u0627\u0632\u0648 \u062b\u0627\u0628\u062a \u0627\u0633\u062a \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u067e\u0634\u062a \u0633\u0631 \u0628\u0628\u0631\u06cc\u062f\u060c \u062a\u0627 \u0646\u0642\u0637\u0647\u200c\u0627\u06cc \u06a9\u0647 \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u06a9\u0627\u0645\u0644 \u06a9\u0634\u06cc\u062f\u0647 \u0634\u0648\u062f \u062f\u0645\u0628\u0644 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0632\u0648 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\u062a\u0635\u0648\u06cc\u0631\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0634\u062a \u0628\u0627\u0632\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/video_2022-01-20_10-11-04.\u062c\u0644\u0648\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644\u0627\u06cc\u0633\u062a\u0627\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<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 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648  \u0648 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062b\u0627\u0628\u062a \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u062c\u0627\u06cc\u06cc \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u06a9\u0647 \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u062d\u0631\u06a9\u062a \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \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<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\/big-arms-workout-plan\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0647\u0644\u0648 \u0637\u0631\u0641\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0647\u0644\u0648-\u062f\u0645\u0628\u0644-\u0637\u0631\u0641\u06cc\u0646.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0647\u0644\u0648 \u0637\u0631\u0641\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"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 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0633\u0628\u06a9 \u062f\u0631 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u06a9\u0646\u0627\u0631 \u0631\u0627\u0646 \u0648 \u0628\u062f\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0686\u067e \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0631\u0627\u0633\u062a \u0645\u0627\u06cc\u0644 \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \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<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\/abs-and-hips-slimming-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\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<\/a><\/div>\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<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u062f\u0648\u0633\u062a \u062f\u0627\u0631\u06cc\u062f \u0633\u0647 \u062c\u0644\u0633\u0647 \u062f\u0631 \u0647\u0641\u062a\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0631\u0646\u0627\u0645\u0647 \u062c\u0644\u0633\u0647 \u0627\u0648\u0644 \u0631\u0627 \u0647\u0645 \u062f\u0648\u0628\u0627\u0631\u0647 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u061b \u0645\u062b\u0644\u0627 \u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647\u200c\u0647\u0627. \u062c\u0644\u0633\u0647 \u0628\u0639\u062f\u06cc \u0634\u0645\u0627 \u0647\u0645 \u0628\u0647 \u0647\u0641\u062a\u0647 \u0628\u0639\u062f\u06cc \u0645\u0646\u062a\u0642\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u062f\u0648\u0628\u0627\u0631\u0647 \u0647\u0641\u062a\u0647 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0645\u0627 \u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u06cc\u0646 \u0647\u0631 \u062c\u0644\u0633\u0647 \u062d\u062f\u0627\u0642\u0644 \u06cc\u06a9 \u0631\u0648\u0632 \u0641\u0627\u0635\u0644\u0647 \u0628\u0627\u0634\u062f \u062a\u0627 \u0628\u062f\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u067e\u0633 \u0627\u0632 \u06f8 \u0647\u0641\u062a\u0647 \u0646\u06cc\u0627\u0632 \u0627\u0633\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u062c\u062f\u06cc\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b \u0628\u0631\u0646\u0627\u0645\u0647 \u062c\u062f\u06cc\u062f \u0631\u0627 \u0645\u0631\u0628\u06cc \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0634\u0631\u0627\u06cc\u0637 \u0628\u062f\u0646\u06cc \u0634\u0645\u0627 \u0637\u0631\u0627\u062d\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. <\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<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\/dumbbells-vs-resistance-bands\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0641\u0627\u0648\u062a \u0648 \u0634\u0628\u0627\u0647\u062a \u06a9\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u062f\u0645\u0628\u0644 \u062f\u0631 \u0686\u06cc\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<p class=\"wp-block-paragraph\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\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<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0646\u0642\u0634 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645\u06cc \u062f\u0627\u0631\u0646\u062f. \u0648\u0631\u0632\u0634 \u0628\u0627 \u062f\u0645\u0628\u0644 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0628\u062f\u0646 \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0627\u0633\u062a\u0631\u0627\u062d\u062a\u060c \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0633\u0648\u0632\u0627\u0646\u062f \u0648 \u0647\u0645\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639\u060c \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u06a9\u0645\u06a9 \u0632\u06cc\u0627\u062f\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0645\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646\u060c \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634 \u0628\u0627 \u062f\u0645\u0628\u0644 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u062a\u0635\u0648\u06cc\u0631\u06cc \u0622\u0645\u0648\u0632\u0634 \u062f\u0627\u062f\u06cc\u0645. \u0627\u06af\u0631 \u0646\u06a9\u062a\u0647 \u0648 \u0633\u0648\u0627\u0644 \u062f\u06cc\u06af\u0631\u06cc \u062f\u0631\u0628\u0627\u0631\u0647 \u0648\u0631\u0632\u0634 \u0628\u0627 \u062f\u0645\u0628\u0644 \u062f\u0627\u0631\u06cc\u062f\u060c \u062f\u0631 \u0628\u062e\u0634 \u0646\u0638\u0631\u0627\u062a \u0628\u0646\u0648\u06cc\u0633\u06cc\u062f \u062a\u0627 \u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u067e\u0627\u0633\u062e \u062f\u0647\u0646\u062f.<\/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\">\u0633\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644<\/p>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1755674255059\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634 \u0628\u0627 \u062f\u0645\u0628\u0644 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0627\u0632 \u062f\u0645\u0628\u0644 \u0686\u0646\u062f \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062f\u0645\u0628\u0644\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0627 \u062a\u0648\u0627\u0646 \u062e\u0648\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u061b \u0627\u06af\u0631 \u0645\u0628\u062a\u062f\u06cc \u0647\u0633\u062a\u06cc\u062f \u0627\u0632 \u062f\u0645\u0628\u0644 \u06cc\u06a9 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u06cc\u0627 \u062f\u0648 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1755674313106\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644 \u0628\u0631\u0627\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u06a9\u0644 \u0628\u062f\u0646 \u0648 \u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u067e\u0647\u0644\u0648 \u0645\u0646\u062c\u0631 \u0634\u0648\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1755674352737\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0686\u0646\u062f \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634 \u0628\u0627 \u062f\u0645\u0628\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062f\u0648 \u062c\u0644\u0633\u0647 \u062f\u0631 \u0647\u0641\u062a\u0647 \u06cc\u0627 \u0646\u0647\u0627\u06cc\u062a\u0627 \u0633\u0647 \u062c\u0644\u0633\u0647 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1775899103431\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0622\u06cc\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0645\u0624\u062b\u0631 \u0627\u0633\u062a\u061f\u00a0<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u06a9\u0627\u0645\u0644\u0627 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1775899138951\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0622\u06cc\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644 \u0633\u0628\u06a9 \u0628\u0647 \u0645\u0646 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u06cc\u200c\u062f\u0647\u062f\u061f <\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062e\u06cc\u0631 \u062f\u0645\u0628\u0644 \u0633\u0628\u06a9 \u06cc\u0627 \u062e\u06cc\u0644\u06cc \u0633\u0628\u06a9 \u0641\u0642\u0637 \u0628\u0627\u0639\u062b \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0628\u0631\u0627\u06cc \u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644 \u0646\u0633\u0628\u062a\u0627 \u0633\u0646\u06af\u06cc\u0646 \u062f\u0627\u0631\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1775899165519\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0622\u06cc\u0627 \u062f\u0645\u0628\u0644\u200c \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u062f\u0633\u062a\u06af\u0627\u0647\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f\u061f\u00a0<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062d\u0631\u06a9\u0627\u062a\u06cc \u06a9\u0647 \u0628\u0627 \u062f\u0633\u062a\u06af\u0627\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f \u0631\u0627 \u0628\u0627 \u062f\u0645\u0628\u0644 \u0647\u0645 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f \u0627\u0645\u0627 \u0628\u0631\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u062e\u06cc\u0644\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0628\u0627 \u0633\u0627\u0628\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0627\u0644\u0627\u060c \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u0633\u062a\u06af\u0627\u0647\u200c\u0647\u0627 \u0648 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u0628\u0627\u0634\u06af\u0627\u0647\u06cc \u0647\u0645 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1775899205424\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0686\u0646\u062f \u0628\u0627\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0645 \u0628\u0627 \u062f\u0645\u0628\u0644 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u0645\u061f\u00a0<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0633\u0647 \u062a\u0627 \u0686\u0647\u0627\u0631 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0628\u0627 \u062f\u0645\u0628\u0644 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0631 \u0631\u0648\u0632\u0647\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0634\u0648\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1775899244399\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0622\u06cc\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644 \u0622\u0633\u06cc\u0628\u200c\u0632\u0627 \u0627\u0633\u062a\u061f\u00a0<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0627\u06af\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u0648 \u0648\u0632\u0646 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f\u060c \u0628\u0633\u06cc\u0627\u0631 \u0627\u06cc\u0645\u0646 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1775899269567\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0622\u06cc\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u0645\u0628\u0644 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u0627\u0646 \u0645\u062c\u0627\u0632 \u0627\u0633\u062a\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u0645\u0628\u062a\u062f\u06cc\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0627 \u062f\u0645\u0628\u0644 \u0633\u0628\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0645\u0646\u0628\u0639: <a href=\"https:\/\/www.popsugar.com\/fitness\/Best-Dumbbell-Moves-45146981\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">popsugar<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0648\u0631\u0632\u0634 \u0628\u0627 \u062f\u0645\u0628\u0644 \u0631\u0627 \u062f\u0633\u062a\u200c\u06a9\u0645 \u0646\u06af\u06cc\u0631\u06cc\u062f. \u062f\u0645\u0628\u0644 \u062a\u0627\u062b\u06cc\u0631 \u0632\u06cc\u0627\u062f\u06cc \u062f\u0631 \u0641\u0631\u0645 \u06af\u0631\u0641\u062a\u0646 \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645 \u0634\u0645\u0627 \u062f\u0627\u0631\u062f. \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0644\u0632\u0648\u0645\u0627 \u0628\u0647 \u062f\u0633\u062a\u06af\u0627\u0647\u200c\u0647\u0627\u06cc \u0628\u0627\u0634\u06af\u0627\u0647\u06cc \u0646\u06cc\u0627\u0632\u06cc \u0646\u062f\u0627\u0631\u06cc\u062f. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627\u0634\u06af\u0627\u0647 \u062e\u0627\u0646\u06af\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0633\u0627\u0632\u06cc\u062f \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0631\u0627 \u0627\u0632 \u062e\u0627\u0646\u0647 [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":17160,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[206],"class_list":["post-1657","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-206"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/1657","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=1657"}],"version-history":[{"count":110,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/1657\/revisions"}],"predecessor-version":[{"id":83462,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/1657\/revisions\/83462"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/17160"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=1657"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=1657"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=1657"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}