{"id":1703,"date":"2026-03-14T11:00:18","date_gmt":"2026-03-14T07:30:18","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=1703"},"modified":"2026-06-06T14:57:26","modified_gmt":"2026-06-06T11:27:26","slug":"how-to-bulk-up-fast","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/how-to-bulk-up-fast\/","title":{"rendered":"\u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u0633\u0631\u06cc\u0639 \u062d\u062c\u0645 \u0628\u06af\u06cc\u0631\u06cc\u062f!"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u00ab\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc\u00bb \u0639\u0628\u0627\u0631\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0632\u06cc\u0627\u062f \u0627\u0632 \u0622\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f! 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\u0647\u0633\u062a\u06cc\u062f \u06a9\u0647 \u0642\u0635\u062f \u062f\u0627\u0631\u06cc\u062f \u062f\u0648\u0631\u0647 \u062d\u062c\u0645 \u0631\u0627 \u0628\u06af\u0630\u0631\u0627\u0646\u06cc\u062f\u061b \u0628\u0627\u06cc\u062f \u0628\u06af\u0648\u06cc\u06cc\u0645 \u06a9\u0647 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0642\u06cc\u0642\u0627 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0646\u0648\u0634\u062a\u0647 \u0634\u062f\u0647 \u062a\u0627 \u0631\u06cc\u0632 \u0648 \u062f\u0631\u0634\u062a \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0631\u0627 \u0628\u062f\u0627\u0646\u06cc\u062f \u0648 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0635\u0645\u06cc\u0645 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0631\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u062d\u062c\u0645 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\u0645\u06cc\u200c\u06a9\u0646\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u06cc\u06a9) \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a:<\/strong> \u0647\u062f\u0641 \u0627\u0635\u0644\u06cc\u060c \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0648 \u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u0622\u0646\u200c\u0647\u0627\u0633\u062a. \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0642\u0631\u0627\u0631 \u0627\u0633\u062a \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0635\u0648\u0644\u06cc \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062f\u0648) \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0646\u06cc\u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc: <\/strong>\u062f\u0631 \u06a9\u0646\u0627\u0631 \u0631\u0634\u062f \u0627\u0646\u062f\u0627\u0632\u0647\u060c \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0647 \u0647\u0645 \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u062a\u0648\u0627\u0646 \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0632\u062f\u0646 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0631\u0648\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a (\u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0639\u0636\u0644\u0647 \u062f\u0631 \u0627\u0646\u062c\u0627\u0645 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u0647\u0631 \u062d\u0631\u06a9\u062a) \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0633\u0647) \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646:<\/strong> \u0647\u0631\u0686\u0647 \u0628\u06cc\u0634\u062a\u0631 \u0639\u0636\u0644\u0647 \u0628\u0633\u0627\u0632\u06cc\u062f\u060c \u0686\u0631\u0628\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0647\u0645 \u0627\u0632 \u062f\u0633\u062a \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u062e\u0648\u062f\u0634 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0647\u062f\u0641\u060c \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0631\u0627\u06cc \u062d\u062c\u0645 \u062a\u0639\u0631\u06cc\u0641 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>\u06cc\u06a9 \u0628\u062f\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u060c \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 (\u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632) \u0628\u06cc\u0634\u062a\u0631\u06cc \u0647\u0645 \u062f\u0627\u0631\u062f\u061b \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0639\u0646\u0627 \u06a9\u0647 \u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0647\u0645 \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0632 \u062d\u0627\u0644\u062a \u0639\u0627\u062f\u06cc \u0645\u0635\u0631\u0641 \u0645\u06cc\u200c\u06a9\u0646\u062f!<\/strong><\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<form class=\"cta-box\" id=\"cta_body_building_7\">\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\/body-building-15.png\" alt=\"\u062d\u062c\u0645\u062a \u0631\u0648 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631!\" \/>\r\n        <\/div>\r\n        <div class=\"cta-box__header cta-box__header--no-border\">\r\n            <div class=\"cta-box__header-title font-weight-bold\">\u062d\u062c\u0645\u062a \u0631\u0648 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631!<\/div>\r\n        <\/div>\r\n        <div class=\"cta-box__body cta-box__body--white pb-5\">\u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0647 \u0628\u062f\u0646 \u062f\u0644\u062e\u0648\u0627\u0647\u062a \u0645\u06cc\u200c\u0631\u0633\u06cc.<\/div>\r\n        <a\r\n          href=\"https:\/\/fitamin.ir\/build-muscle?input_channel_code=fitamin-article-form&content_code=cta_body_building_7\"\r\n          class=\"cta-box__form-btn cta-box__form-btn--block py-4\"\r\n        >\u0628\u0647\u0645 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0647<\/a>\r\n    <\/form>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u0631\u0627\u0647\u0646\u0645\u0627\u06cc-\u062c\u0627\u0645\u0639-\u0628\u0631\u0646\u0627\u0645\u0647-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u062d\u062c\u0645\u06cc\">\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0628\u0631\u0646\u0627\u0645\u0647<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"\u0631\u0627\u0647\u0646\u0645\u0627\u06cc-\u062c\u0627\u0645\u0639-\u0628\u0631\u0646\u0627\u0645\u0647-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u062d\u062c\u0645\u06cc\"> \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 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<strong>\u062a\u0645\u0631\u06cc\u0646 \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc\u060c \u0645\u0635\u0631\u0641 \u0645\u06a9\u0645\u0644<\/strong> \u06a9\u0647 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0645\u0642\u0627\u0644\u0647 \u0647\u0645 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0627\u0645\u0644 \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"\u0631\u0627\u0647\u0646\u0645\u0627\u06cc-\u062c\u0627\u0645\u0639-\u0628\u0631\u0646\u0627\u0645\u0647-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u062d\u062c\u0645\u06cc\">\u0627\u06af\u0631 \u0628\u0647\u200c\u062a\u0627\u0632\u06af\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0631\u062f\u0647 \u0627\u06cc\u062f \u06cc\u0627 \u0633\u0631\u0627\u063a \u062f\u0648\u0631\u0647 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class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\" id=\"\u0631\u0627\u0647\u0646\u0645\u0627\u06cc-\u062c\u0627\u0645\u0639-\u0628\u0631\u0646\u0627\u0645\u0647-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u062d\u062c\u0645\u06cc\"><strong>\u062f\u0631\u0628\u0627\u0631\u0647 \u062a\u0639\u062f\u0627\u062f \u0633\u062a\u200c\u0647\u0627 \u0648 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627 \u0648 \u0631\u0648\u0632\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0647\u0645 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0648\u0636\u06cc\u062d \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u0645.  <\/strong><\/p>\n<\/blockquote>\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\">\u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645<\/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\">\u062d\u0627\u0644\u0627 \u0646\u0648\u0628\u062a \u0628\u0647 \u0645\u0639\u0631\u0641\u06cc \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u0645\u06cc\u200c\u0631\u0633\u062f. \u0627\u06cc\u0646 \u0646\u0645\u0648\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0628\u0627 \u0627\u06cc\u0646 \u062f\u0648\u0631\u0647 \u0628\u0628\u06cc\u0646\u06cc\u062f \u0648\u0644\u06cc \u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0648\u0631\u0632\u0634 \u062e\u0648\u062f \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f\u060c \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u062d\u062a\u0645\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0645\u062e\u0635\u0648\u0635 \u062e\u0648\u062f \u0631\u0627 \u0628\u06af\u06cc\u0631\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=\"\u062c\u0644\u0633\u0647-\u0627\u0648\u0644\">\u062c\u0644\u0633\u0647 \u0627\u0648\u0644<\/h3>\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><thead><tr><th>\u062d\u0631\u06a9\u062a<\/th><th>\u062a\u0639\u062f\u0627\u062f \u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td>\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<\/td><td>\u06f1\u06f2.\u06f1\u06f2.\u06f1\u06f0.\u06f8<\/td><\/tr><tr><td>\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644<\/td><td>\u06f1\u06f2.\u06f1\u06f2.\u06f1\u06f2.\u06f1\u06f2<\/td><\/tr><tr><td>\u067e\u0627\u0631\u0627\u0644\u0644<\/td><td>\u06f1\u06f0.\u06f1\u06f0.\u06f1\u06f0.\u06f1\u06f0<\/td><\/tr><tr><td>\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc<\/td><td>\u06f1\u06f2.\u06f1\u06f2.\u06f1\u06f2.\u06f1\u06f2<\/td><\/tr><tr><td>\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u067e\u0631\u0633\u06cc<\/td><td>\u06f1\u06f2.\u06f1\u06f2.\u06f1\u06f0.\u06f8<\/td><\/tr><tr><td>\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631\u062e\u0648\u0627\u0628\u06cc\u062f\u0647<\/td><td>\u06f1\u06f2.\u06f1\u06f2.\u06f1\u06f2.\u06f1\u06f2<\/td><\/tr><tr><td>\u062f\u06cc\u067e 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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\u0631 \u0631\u0648\u06cc \u06cc\u06a9 \u0645\u06cc\u0632 \u0635\u0627\u0641 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0627\u0632 \u0647\u0645 \u062f\u0631 \u062d\u062f \u0645\u0639\u0645\u0648\u0644\u06cc 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\/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u0632 \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u062f\u0627\u062e\u0644 \u062f\u0647\u06cc\u062f (\u0639\u0645\u0644 \u062f\u064e\u0645) \u0648 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u062a\u0627 \u0646\u0642\u0637\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0647\u0627\u0644\u062a\u0631 \u0628\u0647 \u0633\u06cc\u0646\u0647 \u0634\u0645\u0627 \u0628\u0631\u0633\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0645\u06a9\u062b\u06cc \u0645\u062e\u062a\u0635\u0631\u060c \u062f\u0631 \u062d\u06cc\u0646 \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0647\u0627\u0644\u062a\u0631 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062e\u0648\u062f\u060c \u0639\u0645\u0644 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-->\n<li>\u00a0\u0647\u0627\u0644\u062a\u0631 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0647\u0645\u0647 \u062d\u0627\u0644\u062a \u062f\u0631 \u06a9\u0646\u062a\u0631\u0644 \u0634\u0645\u0627 \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 \u062a\u0639\u062f\u0627\u062f \u0645\u0637\u0644\u0648\u0628 \u062a\u06a9\u0631\u0627\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u06cc\u062f\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0631 \u062c\u0627\u06cc \u062e\u0648\u062f \u0628\u06af\u0630\u0627\u0631\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<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\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u06cc\u0646\u0647-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \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 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u0628\u0627\u06cc\u062f \u062f\u0633\u062a \u0635\u0627\u0641 \u0648 \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u06cc\u0646\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062a\u0627 \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0648\u0632\u0646\u0647 \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>\u0647\u0646\u06af\u0627\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0645\u062f\u0646\u060c \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0632\u0627\u0648\u06cc\u0647 \u0622\u0631\u0646\u062c \u0648 \u0628\u0627\u0632\u0648\u06cc \u0634\u0645\u0627 \u06cc\u06a9 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0642\u0633\u0645\u062a \u0628\u0627\u0644\u0627\u06cc\u06cc\u0650 \u062d\u0631\u06a9\u062a \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0646\u0634\u0648\u062f \u062a\u0627 \u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u0645\u0641\u0627\u0635\u0644 \u0634\u0645\u0627 \u0627\u0646\u062a\u0642\u0627\u0644 \u067e\u06cc\u062f\u0627 \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\/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\u0627\u0631\u0627\u0644\u0644 \u0633\u06cc\u0646\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/03\/7.\u067e\u0627\u0631\u0627\u0644\u0644-\u0633\u06cc\u0646\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0627\u0631\u0627\u0644\u0644 \u0633\u06cc\u0646\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\u0631\u0627\u06cc \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0646 \u062f\u0631 \u0646\u0642\u0637\u0647 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\u0628\u0627\u06cc\u062f \u06a9\u0645\u06cc \u0628\u0647 \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0646\u0642\u0637\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0627\u062d\u0633\u0627\u0633 \u06a9\u0634\u0634 \u062f\u0631 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u06cc\u0646\u0647 \u06a9\u0646\u06cc\u062f \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0641\u0634\u0627\u0631 \u06a9\u0641 \u062f\u0633\u062a \u062e\u0648\u062f \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>\u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0628\u0647\u062a\u0631\u06cc\u0646 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\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 --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0634\u0646\u0627-\u0633\u0648\u0626\u062f\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0637\u0648\u0631\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u062f\u0631 \u0641\u0627\u0635\u0644\u0647 \u062d\u062f\u0648\u062f \u06f9\u06f0 \u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631\u06cc \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u062c\u0627\u06cc\u06cc\u200c\u06a9\u0647 \u0646\u0627\u062d\u06cc\u0647 \u0633\u06cc\u0646\u0647 \u0647\u0646\u0648\u0632 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0646\u0631\u0633\u06cc\u062f\u0647\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u062f\u0647 \u0648 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0645\u06a9\u062b\u06cc \u0645\u062e\u062a\u0635\u0631 \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647\u060c \u0634\u0645\u0627 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\u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u067e\u0631\u0633\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u067e\u0631\u0633\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u067e\u0631\u0633\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 \u0645\u06cc\u0632 \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u062c\u062f\u0627 \u06a9\u0631\u062f\u0646\u0650 \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u062c\u0627\u06cc \u0622\u0646\u060c \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0647\u0645 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0642\u0631\u06cc\u0628\u0627 \u0647\u0645 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u062f \u06cc\u0627 \u0647\u0645 \u0639\u0631\u0636 \u0633\u06cc\u0646\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item 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-->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u062f\u0646\u060c \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0627\u062b\u06cc\u0631 \u0628\u0631 \u0631\u0648\u06cc \u0645\u0627\u0647\u06cc\u0686\u0647 \u067e\u0634\u062a \u0628\u0627\u0632\u0648\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u062c\u0645\u0639 \u0648 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0645\u06a9\u062b\u06cc \u0645\u062e\u062a\u0635\u0631 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 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class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"14px\"} -->\n<div style=\"height:14px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u067e\u0634\u062a \u0628\u062e\u0648\u0627\u0628\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0635\u0627\u0641 \u0648 \u0639\u0645\u0648\u062f \u0628\u0631 \u0628\u062f\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c \u062b\u0627\u0628\u062a \u0628\u0627\u0634\u062f \u0648 \u0645\u06cc\u0644\u0647 \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u0648 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632 \u06af\u0631\u062f\u0627\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\/how-to-get-bigger-arms\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0632\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062f\u06cc\u067e \u0646\u06cc\u0645\u06a9\u062a \u067e\u0627 \u0635\u0627\u0641\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062f\u06cc\u067e-\u0646\u06cc\u0645\u06a9\u062a-\u067e\u0627-\u0635\u0627\u0641.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062f\u06cc\u067e \u0646\u06cc\u0645\u06a9\u062a \u067e\u0627 \u0635\u0627\u0641<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 \u0646\u06cc\u0645\u06a9\u062a \u062a\u062e\u062a \u06cc\u0627 \u0633\u06a9\u0648 \u062a\u0647\u06cc\u0647 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0637\u0648\u0631\u06cc \u0631\u0648\u06cc \u0644\u0628\u0647 \u0646\u06cc\u0645\u06a9\u062a \u0642\u0631\u0627\u0631\u062f\u0647\u06cc\u062f \u06a9\u0647 \u0627\u0646\u06af\u0634\u062a\u0627\u0646\u062a\u0627\u0646 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\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 \u067e\u0627\u0647\u0627 \u062a\u0642\u0631\u06cc\u0628\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u0646\u062f\u060c \u0648\u0644\u06cc \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0642\u0641\u0644 \u0646\u06a9\u0646\u06cc\u062f \u067e\u0633 \u06a9\u0645\u06cc \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \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 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062c\u0627\u06cc\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0631\u0648\u06cc\u062f \u06a9\u0647 \u0641\u0634\u0627\u0631\u06cc \u0631\u0648\u06cc \u0645\u0641\u0627\u0635\u0644 \u0634\u0627\u0646\u0647 \u0627\u06cc\u062c\u0627\u062f \u0646\u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u06a9\u0645\u0631\u062a\u0627\u0646 \u0628\u0627 \u0646\u06cc\u0645\u06a9\u062a \u0641\u0627\u0635\u0644\u0647 \u0632\u06cc\u0627\u062f\u06cc \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 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \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\/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=\"\u06a9\u0631\u0627\u0646\u0686\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u06a9\u0631\u0627\u0646\u0686.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 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\u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/ab-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0634\u06a9\u0645: \u06f1\u06f5 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u0646\u0634\u0633\u062a\u0647 \u0633\u06cc\u0645\u06a9\u0634\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0631\u0627\u0646\u0686-\u0646\u0634\u0633\u062a\u0647-\u0633\u06cc\u0645\u06a9\u0634.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u0646\u0634\u0633\u062a\u0647 \u0633\u06cc\u0645\u06a9\u0634<button class=\"btn btn-link p-0 float-left\" onclick=\"$(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 \u0628\u0631\u0627\u0628\u0631 \u062f\u0633\u062a\u06af\u0627\u0647 \u0633\u06cc\u0645\u06a9\u0634\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0642\u0631\u0642\u0631\u0647 \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f \u0648 \u0637\u0646\u0627\u0628 \u0628\u0647 \u0622\u0646 \u0645\u062a\u0635\u0644 \u0627\u0633\u062a\u060c \u0632\u0627\u0646\u0648 \u0628\u0632\u0646\u06cc\u062f\u061b<\/li>\n<!-- 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\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\/crunch-exercise-health-benefits-and-variations\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u0631\u0627\u0646\u0686 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0641\u0627\u06cc\u062f\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u062f\u061f<\/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<h3 class=\"wp-block-heading\" id=\"\u062c\u0644\u0633\u0647-\u062f\u0648\u0645\">\u062c\u0644\u0633\u0647 \u062f\u0648\u0645<\/h3>\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><thead><tr><th>\u062d\u0631\u06a9\u062a<\/th><th>\u062a\u0639\u062f\u0627\u062f \u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td>\u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0633\u062a \u0628\u0627\u0632 \u062c\u0644\u0648<\/td><td>\u06f1\u06f0.\u06f1\u06f0.\u06f1\u06f0.\u06f1\u06f0<\/td><\/tr><tr><td>\u0632\u06cc\u0631 \u0628\u063a\u0644 \u062e\u0645 \u0647\u0627\u0644\u062a\u0631<\/td><td>\u06f1\u06f2.\u06f1\u06f0.\u06f1\u06f0.\u06f8<\/td><\/tr><tr><td>\u0642\u0627\u06cc\u0642\u06cc<\/td><td>\u06f1\u06f0.\u06f1\u06f0.\u06f8<\/td><\/tr><tr><td>\u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062f\u0645\u0628\u0644<\/td><td>\u06f1\u06f2.\u06f1\u06f0.\u06f1\u06f0.\u06f8<\/td><\/tr><tr><td><a href=\"https:\/\/fitamin.ir\/mag\/what-is-pullover-movement-and-its-benefits\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/what-is-pullover-movement-and-its-benefits\/\" rel=\"noreferrer noopener\">\u067e\u0644\u0627\u0648\u0631 \u062f\u0645\u0628\u0644<\/a><\/td><td>\u06f1\u06f2.\u06f1\u06f2.\u06f1\u06f0<\/td><\/tr><tr><td>\u0634\u0631\u0627\u06af \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td>\u06f1\u06f2.\u06f1\u06f2.\u06f1\u06f2.\u06f1\u06f2<\/td><\/tr><tr><td>\u06a9\u0648\u0644 \u0647\u0627\u0644\u062a\u0631 \u062f\u0633\u062a \u0628\u0627\u0632<\/td><td>\u06f1\u06f0.\u06f1\u06f0.\u06f1\u06f0<\/td><\/tr><tr><td>\u0641\u06cc\u0644\u0647 \u0628\u0627 \u0646\u06cc\u0645\u06a9\u062a<\/td><td>\u06f1\u06f5.\u06f1\u06f5.\u06f1\u06f5.\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=\"\u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0633\u062a \u0628\u0627\u0632 \u062c\u0644\u0648\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0632\u06cc\u0631\u0628\u063a\u0644-\u0633\u06cc\u0645\u06a9\u0634-\u062f\u0633\u062a-\u0628\u0627\u0632-\u062c\u0644\u0648.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0633\u062a \u0628\u0627\u0632 \u062c\u0644\u0648<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 \u0645\u06cc\u0644\u0647 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u062f\u0627\u0631\u06cc\u062f \u0628\u0647 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u06a9\u0634\u0634 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0642\u0633\u0645\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u0646\u062f\u0647 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0628\u0647 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0646\u0627\u0633\u0628 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 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\/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\/full-body-workout-using-the-cable-extension-machine\/\" 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\u0645\u06a9\u0634 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u062f\u0646 \u06a9\u0644 \u0628\u062f\u0646<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0632\u06cc\u0631 \u0628\u063a\u0644 \u062e\u0645 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0632\u06cc\u0631\u0628\u063a\u0644-\u062e\u0645-\u0647\u0627\u0644\u062a\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631 \u0628\u063a\u0644 \u062e\u0645 \u0647\u0627\u0644\u062a\u0631<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 \u06a9\u0641 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\u0641\u0627\u0635\u0644\u0647 \u0646\u06af\u06cc\u0631\u0646\u062f) \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 \u067e\u0634\u062a \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. \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\/work-your-lats\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a \u0644\u062a<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0642\u0627\u06cc\u0642\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0642\u0627\u06cc\u0642\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0642\u0627\u06cc\u0642\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 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aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/work-your-lats\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a \u0644\u062a<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062f\u0645\u0628\u0644 \u062c\u0641\u062a \u062f\u0633\u062a\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u0632\u06cc\u0631\u0628\u063a\u0644-\u062e\u0645-\u062f\u0645\u0628\u0644-\u062c\u0641\u062a-\u062f\u0633\u062a.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062f\u0645\u0628\u0644 \u062c\u0641\u062a \u062f\u0633\u062a<button class=\"btn btn-link p-0 float-left\" onclick=\"$(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 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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=\"\u067e\u0644\u0627\u0648\u0631 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u067e\u0644\u0627\u0648\u0631-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644\u0627\u0648\u0631 \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>\u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0628\u0627 \u0648\u0632\u0646 \u0645\u062a\u0648\u0633\u0637 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u06cc\u0627 \u06cc\u06a9 \u062a\u062e\u062a \u0628\u0627\u0631\u06cc\u06a9 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0627\u0645\u0644 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0627 \u0647\u0631 \u062f\u0648 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u062e\u0645 \u0647\u0633\u062a\u0646\u062f \u062f\u0631 \u0628\u0627\u0644\u0627\u06cc \u0633\u06cc\u0646\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0632\u06cc\u0631 \u062f\u0645\u0628\u0644 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 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--><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0634\u0631\u0627\u06af \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\/\u0634\u0631\u0627\u06af-\u062f\u0645\u0628\u0644\u0627\u06cc\u0633\u062a\u0627\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0634\u0631\u0627\u06af \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\u0645\u0628\u0644\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\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>\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc\u200c\u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u06af\u0648\u0634\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0647\u06cc\u0686\u200c\u0648\u062c\u0647 \u062f\u0631\u0647\u0646\u06af\u0627\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0645\u062f\u0646\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0646\u0686\u0631\u062e\u0627\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\/how-to-train-your-trapezius-muscle\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u0627\u062a \u06a9\u0648\u0644 \u0648 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647 \u067e\u0631\u0648\u0631\u0634 \u0639\u0636\u0644\u0647 \u06a9\u0648\u0644<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0648\u0644 \u0647\u0627\u0644\u062a\u0631 \u062f\u0633\u062a \u0628\u0627\u0632\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/06\/\u06a9\u0648\u0644-\u0647\u0627\u0644\u062a\u0631-\u062f\u0633\u062a-\u0628\u0627\u0632_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0648\u0644 \u0647\u0627\u0644\u062a\u0631 \u062f\u0633\u062a \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:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- 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\u0633\u062a \u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0637\u0648\u0631\u06cc \u0645\u06cc\u0644\u0647 \u0642\u0631\u0627\u0631\u062f\u0647\u06cc\u062f \u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u0622\u0646 \u0645\u0642\u062f\u0627\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0648\u0627\u0633\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0634\u0635\u062a \u062e\u0648\u062f \u0631\u0627 \u062f\u0648\u0631 \u0645\u06cc\u0644\u0647 \u0646\u067e\u06cc\u0686\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0646\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>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0645\u06cc\u0644\u0647 \u0631\u0627 \u062a\u0627 \u0632\u06cc\u0631 \u0686\u0627\u0646\u0647\u200c\u06cc \u062e\u0648\u062f \u0628\u0627\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631\u0642\u0633\u0645\u062a \u0628\u0627\u0644\u0627\u06cc \u062d\u0631\u06a9\u062a \u0622\u0631\u0646\u062c \u0647\u0627 \u0628\u0627\u0644\u0627\u062a\u0631 \u0627\u0632 \u0645\u0686 \u062f\u0633\u062a \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\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\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0647\u06cc\u0686 \u0648\u062c\u0647 \u062f\u0631\u0647\u0646\u06af\u0627\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0645\u062f\u0646 \u0634\u0627\u0646\u0647 \u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0646\u0686\u0631\u062e\u0627\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\/what-to-eat-for-breakfast-to-gain-muscle\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0645\u0648\u0632\u0634 \u062a\u0647\u06cc\u0647 \u06f1\u06f7 \u0635\u0628\u062d\u0627\u0646\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0641\u06cc\u0644\u0647 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/3-\u0641\u06cc\u0644\u0647-\u062f\u0633\u062a\u06af\u0627\u0647_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0641\u06cc\u0644\u0647 \u062f\u0633\u062a\u06af\u0627\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>\u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u0641\u06cc\u0644\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0632\u06cc\u0631\u0650 \u067e\u064e\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u0631\u062a\u0641\u0627\u0639 \u067e\u064e\u062f 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\/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0645\u0632\u0645\u0627\u0646 \u0628\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u06a9\u0645\u0631\u060c \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u0644\u06af\u0646 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u062a\u0627 \u062c\u0627\u06cc \u0645\u0645\u06a9\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u062f\u0631 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u062f \u0627\u062d\u0633\u0627\u0633 \u06a9\u0634\u0634 \u06a9\u0646\u06cc\u062f\u060c \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0631\u0641\u062a\u0646 \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\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\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0645\u062d\u0644 \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>\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"10px\"} -->\n<div style=\"height:10px\" 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-exercises-for-low-back-muscle\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631 \u06a9\u062c\u0627\u0633\u062a\u061f + \u0648\u06cc\u062f\u06cc\u0648\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631<\/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:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u062c\u0644\u0633\u0647-\u0633\u0648\u0645\">\u062c\u0644\u0633\u0647 \u0633\u0648\u0645<\/h3>\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><thead><tr><th>\u062d\u0631\u06a9\u062a<\/th><th>\u062a\u0639\u062f\u0627\u062f \u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td>\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td>\u06f1\u06f2.\u06f1\u06f2.\u06f1\u06f0.\u06f8<\/td><\/tr><tr><td>\u0646\u0634\u0631\u062e\u0645 \u062f\u0645\u0628\u0644<\/td><td>\u06f1\u06f2.\u06f1\u06f2.\u06f1\u06f2<\/td><\/tr><tr><td>\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0627\u0633\u0645\u06cc\u062a \u0646\u0634\u0633\u062a\u0647<\/td><td>\u06f1\u06f0.\u06f1\u06f0.\u06f8.\u06f8<\/td><\/tr><tr><td>\u0646\u0634\u0631\u062c\u0627\u0646\u0628 \u0633\u06cc\u0645\u06a9\u0634 \u062a\u06a9<\/td><td>\u06f1\u06f2.\u06f1\u06f2.\u06f1\u06f2.\u06f1\u06f2<\/td><\/tr><tr><td>\u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td>\u06f1\u06f2.\u06f1\u06f0.\u06f1\u06f0.\u06f8<\/td><\/tr><tr><td>\u062c\u0644\u0648 \u0628\u0627\u0632\u0648 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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 class=\"item\"><video title=\"\u0646\u0634\u0631 \u062e\u0645 \u062f\u0645\u0628\u0644 \u0646\u0634\u0633\u062a\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0646\u0634\u0631\u062e\u0645-\u062f\u0645\u0628\u0644-\u0646\u0634\u0633\u062a\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0646\u0634\u0631 \u062e\u0645 \u062f\u0645\u0628\u0644 \u0646\u0634\u0633\u062a\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\u0648 \u062f\u0645\u0628\u0644 \u0628\u0627 \u0648\u0632\u0646 \u0633\u0628\u06a9 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0644\u0628\u0647 \u0646\u06cc\u0645\u06a9\u062a \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u067e\u0627\u0647\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u062c\u0641\u062a \u0647\u0633\u062a\u0646\u062f \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0631\u062f\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 \u0631\u0627 \u06a9\u0645\u06cc \u062c\u0644\u0648\u062a\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u06a9\u0627\u0645\u0644\u0627 \u0631\u0648\u06cc \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u062e\u0645 \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0632\u06cc\u0631 \u0631\u0627\u0646\u200c\u0647\u0627 \u0628\u0647 \u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0628\u0627\u0634\u062f\u060c \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>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0627\u0632 \u0647\u0645 \u062f\u0648\u0631 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0647\u0631 \u062f\u0648 \u062f\u0633\u062a \u0628\u0627 \u0632\u0645\u06cc\u0646 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href=\"https:\/\/fitamin.ir\/mag\/best-dumbbell-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0628\u0627 \u062f\u0645\u0628\u0644 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0647 \u0647\u0645\u0631\u0627\u0647 \u062d\u0631\u06a9\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0627\u0633\u0645\u06cc\u062a \u0646\u0634\u0633\u062a\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/2-\u067e\u0631\u0633-\u0633\u0631\u0634\u0627\u0646\u0647-\u0627\u0633\u0645\u06cc\u062a-\u0646\u0634\u0633\u062a\u0647_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0627\u0633\u0645\u06cc\u062a \u0646\u0634\u0633\u062a\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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062c\u0644\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0627\u0633\u0645\u06cc\u062a \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u06cc\u0644\u0647 \u0627\u0633\u0645\u06cc\u062a \u0631\u0627 \u0637\u0648\u0631\u06cc \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 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\u0628\u0645\u0627\u0646\u062f\u063a <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0645\u062c\u062f\u062f \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f!<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"10px\"} -->\n<div style=\"height:10px\" 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\/gym-machines\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u06a9\u0627\u0645\u0644 \u062f\u0633\u062a\u06af\u0627\u0647\u200c \u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u0648\u0631\u0632\u0634\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0646\u0634\u0631 \u062c\u0627\u0646\u0628 \u0633\u06cc\u0645\u06a9\u0634 \u062a\u06a9 \u062f\u0633\u062a\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/6-\u0646\u0634\u0631-\u062c\u0627\u0646\u0628-\u0633\u06cc\u0645\u06a9\u0634-\u062a\u06a9_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0646\u0634\u0631 \u062c\u0627\u0646\u0628 \u0633\u06cc\u0645\u06a9\u0634 \u062a\u06a9 \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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u0642\u0631\u0642\u0631\u0647 \u0631\u0627 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631\u06cc\u0646 \u0645\u062d\u0644 \u062f\u0633\u062a\u06af\u0627\u0647 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0645\u06cc \u0639\u0642\u0628\u200c\u062a\u0631 \u0627\u0632 \u062f\u0633\u062a\u06af\u0627\u0647 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u0628\u0627 \u062f\u0633\u062a \u0645\u062e\u0627\u0644\u0641 \u0633\u06cc\u0645\u06a9\u0634\u200c\u0647\u0627 \u0631\u0627 \u0627\u0632 \u062c\u0644\u0648 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u062f\u0633\u062a \u0627\u0632 \u062c\u0644\u0648 \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0627\u0633\u062a \u0648 \u06a9\u0645\u0631 \u0635\u0627\u0641 \u0648 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0645\u0646\u0642\u0628\u0636 \u0627\u0633\u062a\u060c \u0647\u0645\u0632\u0645\u0627\u0646 \u0628\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062f\u0627\u062f\u0646 \u0646\u0641\u0633 \u0648 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0639\u0636\u0644\u0647 \u0645\u06cc\u0627\u0646\u06cc \u0633\u0631\u0634\u0627\u0646\u0647\u060c \u062f\u0633\u062a\u0647 \u0631\u0627 \u062a\u0627 \u0627\u0631\u062a\u0641\u0627\u0639 \u0633\u0631\u0634\u0627\u0646\u0647 \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0647 \u0648 \u0639\u0636\u0644\u0647 \u0645\u06cc\u0627\u0646\u06cc \u0633\u0631\u0634\u0627\u0646\u0647 \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\u0642\u0628\u0627\u0636 \u0631\u0627 \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0644\u062d\u0638\u0647 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u062f\u0627\u062e\u0644 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u062f\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0645\u062d\u0644 \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>\u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u062f\u0631 \u0645\u062f\u062a \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u0644\u0627\u062a\u0646\u0647\u200c\u062a\u0627\u0646 \u062b\u0627\u0628\u062a \u0627\u0633\u062a\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u062d\u0631\u06a9\u062a \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u062f\u0633\u062a\u060c \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u062f\u0633\u062a \u062f\u06cc\u06af\u0631\u062a\u0627\u0646 \u0646\u06cc\u0632 \u0627\u062c\u0631\u0627 \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\/building-muscle-for-an-ectomorph\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631\u062e\u0627\u0646\u0647 \u0648 \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0644\u0627\u063a\u0631<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648\u0628\u0627\u0632\u0648\u0647\u0627\u0644\u062a\u0631-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \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 \u0645\u06cc\u0644\u0647 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \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 \u0633\u0631\u0634\u0627\u0646\u0647 \u0627\u0633\u062a\u060c \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0628\u062f\u0646 \u0628\u0627\u0634\u0646\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>\u062d\u0627\u0644 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u0628\u0627\u0632\u062f\u0645\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0627\u062f\u0647 \u0648 \u0645\u0627\u0647\u06cc\u0686\u0647 \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0628\u0627\u0644\u0627 \u0622\u0648\u0631\u062f\u0646 \u0645\u06cc\u0644\u0647 \u062a\u0627 \u062c\u0644\u0648\u06cc \u0634\u0627\u0646\u0647\u060c \u0642\u0633\u0645\u062a \u0628\u0627\u0644\u0627\u06cc \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062b\u0627\u0628\u062a \u0646\u06af\u0647 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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<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0633\u06cc\u0645\u06a9\u0634\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/WhatsApp-Video-2022-07-15-at-6.18.41-PM.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0633\u06cc\u0645\u06a9\u0634<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u0628\u0647 \u0631\u0648\u06cc \u067e\u0627\u06cc\u0647 \u062f\u0633\u062a\u06af\u0627\u0647 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0642\u0631\u0642\u0631\u0647 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u06cc\u0644\u0647 \u0635\u0627\u0641 \u0631\u0627\u0628\u0647 \u062f\u0633\u062a\u06af\u0627\u0647 \u0645\u062a\u0635\u0644 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 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\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0642\u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0622\u0631\u0646\u062c \u0647\u0627 \u06a9\u0627\u0645\u0644\u0627 \u0628\u0627\u0632\u0634\u062f\u0647 \u0648 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"10px\"} -->\n<div style=\"height:10px\" 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\/gym-machines\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u06a9\u0627\u0645\u0644 \u062f\u0633\u062a\u06af\u0627\u0647\u200c \u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u0648\u0631\u0632\u0634\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0686\u06a9\u0634\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644-\u0686\u06a9\u0634\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0686\u06a9\u0634\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: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 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0635\u0627\u0641 \u0647\u0633\u062a\u0646\u062f \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0648 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648 \u0628\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0627\u0634\u062f\u061b \u00a0\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a \u062e\u0648\u062f \u0628\u0647 \u062d\u0627\u0644\u062a \u0686\u06a9\u0634 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0647 \u062a\u0627 \u0645\u0627\u0647\u06cc\u0686\u0647 \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0645\u0646\u0642\u0628\u0636 \u06af\u0631\u062f\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0642\u0633\u0645\u062a \u0622\u0631\u0646\u062c \u062b\u0627\u0628\u062a \u0628\u0648\u062f\u0647 \u0648 \u062f\u0645\u0628\u0644 \u0631\u0627 \u062a\u0627 \u0645\u0642\u0627\u0628\u0644 \u0634\u0627\u0646\u0647 \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 \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 \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.<\/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<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0633\u0627\u0639\u062f \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/WhatsApp-Video-2022-07-15-at-6.18.19-PM.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0639\u062f \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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\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>\u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u06cc\u0627 \u0644\u0628\u0647 \u062a\u062e\u062a \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0627\u0639\u062f \u062e\u0648\u062f \u0631\u0627 \u0637\u0648\u0631\u06cc \u0631\u0648\u06cc \u067e\u0627 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u06a9\u0647 \u0645\u0686 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u0628\u06cc\u0631\u0648\u0646 \u0628\u0627\u0634\u062f \u0648 \u06a9\u0641 \u062f\u0633\u062a \u0647\u0627 \u0631\u0648 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u0686 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u0631\u0627\u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0633\u0627\u0639\u062f\u0647\u0627 \u0627\u0632 \u0631\u0648\u06cc \u067e\u0627 \u0628\u0644\u0646\u062f \u0646\u0634\u0648\u0646\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"10px\"} -->\n<div style=\"height:10px\" 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\/muscular-system-anatomy\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0634\u0646\u0627\u062e\u062a \u0622\u0646\u0627\u062a\u0648\u0645\u06cc \u0639\u0636\u0644\u0627\u062a + \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0632\u0631\u06af \u0648 \u06a9\u0648\u0686\u06a9 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0632\u06cc\u0631\u0634\u06a9\u0645 \u067e\u0627\u0631\u0627\u0644\u0644 \u067e\u0627 \u062e\u0645\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0632\u06cc\u0631-\u0634\u06a9\u0645-\u067e\u0627\u0631\u0627\u0644\u0644\u067e\u0627\u062e\u0645.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0634\u06a9\u0645 \u067e\u0627\u0631\u0627\u0644\u0644 \u067e\u0627 \u062e\u0645<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 \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0627\u0631\u0627\u0644\u0644 \u0637\u0648\u0631\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u067e\u0634\u062a\u062a\u0627\u0646 \u0631\u0648\u06cc \u062a\u0634\u06a9 \u067e\u0634\u062a\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u062f\u0631 \u0645\u062d\u0644 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\u0686\u0647\u0627\u0631\u0645<\/h3>\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><thead><tr><th>\u062d\u0631\u06a9\u062a<\/th><th>\u062a\u0639\u062f\u0627\u062f \u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td>\u062c\u0644\u0648 \u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td>\u06f1\u06f2.\u06f1\u06f0.\u06f1\u06f0.\u06f8<\/td><\/tr><tr><td>\u0627\u0633\u06a9\u0648\u0627\u062a \u067e\u0634\u062a \u0647\u0627\u0644\u062a\u0631<\/td><td>\u06f1\u06f2.\u06f1\u06f0.\u06f1\u06f0.\u06f8<\/td><\/tr><tr><td>\u0644\u0627\u0646\u06af \u0628\u0644\u063a\u0627\u0631\u06cc \u062f\u0645\u0628\u0644<\/td><td>\u06f1\u06f2.\u06f1\u06f2.\u06f1\u06f2<\/td><\/tr><tr><td>\u067e\u0634\u062a \u067e\u0627 \u062f\u0645\u0628\u0644 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u0631\u0648\u06cc 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src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648-\u067e\u0627-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u067e\u0627 \u062f\u0633\u062a\u06af\u0627\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 \u0648\u0632\u0646\u0647 \u0645\u0646\u0627\u0633\u0628 \u0631\u0627 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\u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a<\/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=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u067e\u0634\u062a\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0647\u0627\u0644\u062a\u0631-\u0627\u0632-\u067e\u0634\u062a.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u067e\u0634\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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li> \u0627\u0628\u062a\u062f\u0627 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0631\u0648\u06cc \u0628\u062e\u0634 \u067e\u0627\u06cc\u06cc\u0646\u06cc \u06a9\u0648\u0644 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.\u00a0 <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u00a0\u0646\u0627\u062d\u06cc\u0647 \u0633\u06cc\u0646\u0647 \u0628\u0627\u06cc\u062f \u0628\u0627\u0644\u0627 \u0648 \u0633\u0631 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 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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<!-- \/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=\"\u0644\u0627\u0646\u06af \u0628\u0644\u063a\u0627\u0631\u06cc \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/\u0644\u0627\u0646\u06af-\u0628\u0644\u063a\u0627\u0631\u06cc-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0644\u063a\u0627\u0631\u06cc \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>\u062f\u0648 \u062f\u0645\u0628\u0644 \u062f\u0631 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0639\u0642\u0628 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0627\u0632 \u067e\u0646\u062c\u0647 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u0646\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u0627\u062c\u0631\u0627 \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>\u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0631\u0641\u062a\u0646 \u0628\u062f\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0648 \u0639\u0645\u0648\u062f \u0628\u0631 \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0647\u06cc\u0686\u200c\u0648\u062c\u0647 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0646\u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0646\u06cc\u0632 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<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\r\n<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0645\u0628\u0644 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u067e\u0627-\u062e\u0648\u0627\u0628\u06cc\u062f\u0647-\u0628\u0627-\u062f\u0645\u0628\u0644\u0631\u0648\u06cc-\u0646\u06cc\u0645\u06a9\u062a.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0645\u0628\u0644 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\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>\u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u062a\u062e\u062a \u0628\u0647 \u0634\u06a9\u0645 \u0628\u062e\u0648\u0627\u0628\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0627\u0632 \u0632\u0627\u0646\u0648 \u0628\u0647 \u0628\u0639\u062f \u0628\u06cc\u0631\u0648\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u06cc\u0646 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062e\u0634 \u067e\u0627\u06cc\u06cc\u0646 \u0648 \u0645\u0646\u0641\u06cc \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u06a9\u0646\u062a\u0631\u0644 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u06a9\u0634\u0634 \u06a9\u0627\u0645\u0644 \u062f\u0631 \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0631\u0627 \u0627\u062d\u0633\u0627\u0633 \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 \u0645\u0631\u062d\u0644\u0647 \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<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\/exercises-to-shape-and-tone-your-booty\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0627\u0633\u0646 \u062e\u0648\u0634 \u0641\u0631\u0645 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634 \u0628\u0627\u0633\u0646<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0633\u0648\u0645\u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-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 class=\"item\"><video title=\"\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0633\u0627\u06422.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0642 \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 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0628\u0647 \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 \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>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u06a9\u0645\u0631\u062a\u0627\u0646 \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 \u0631\u0648\u06cc \u067e\u0646\u062c\u0647\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u0644\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u06cc\u06a9 \u062a\u06a9\u06cc\u0647\u200c\u06af\u0627\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<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\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=\"\u0633\u0627\u0642 \u067e\u0631\u0633\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0633\u0627\u0642-\u067e\u0631\u0633\u06cc-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0642 \u067e\u0631\u0633\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0631 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0637\u0648\u0631\u06cc \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u06a9\u0647 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u0647\u0627 \u0631\u0648\u06cc \u0644\u0628\u0647 \u0635\u0641\u062d\u0647 \u0648 \u067e\u0627\u0634\u0646\u0647\u200c\u0647\u0627 \u0622\u0632\u0627\u062f \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0627\u0646\u06af\u0634\u062a\u0627\u0646\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0641\u0634\u0627\u0631 \u062f\u0627\u062f\u0647 \u062a\u0627 \u0635\u0641\u062d\u0647 \u0631\u0627 \u0627\u0632 \u062c\u0627\u06cc \u062e\u0648\u062f \u062c\u062f\u0627 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0627\u0632 \u062d\u0627\u0644\u062a \u0642\u0641\u0644 \u062e\u0627\u0631\u062c \u0646\u06a9\u0646\u06cc\u062f \u062a\u0627 \u0627\u0645\u0646\u06cc\u062a \u062d\u0641\u0638 \u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062a\u0645\u0627\u0645 \u0645\u062f\u062a \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0648 \u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631 \u0631\u0627 \u0628\u0647 \u0646\u06cc\u0645\u06a9\u062a \u062f\u0633\u062a\u06af\u0627\u0647 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f\u061b \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> \u0627\u06a9\u0646\u0648\u0646 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 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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 --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0644\u0627\u0646\u06a9\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0644\u0627\u0646\u06a9.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644\u0627\u0646\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\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0647\u0645 \u0628\u0631\u0627\u06cc \u0645\u0627\u0647\u06cc\u0686\u0647 \u0634\u06a9\u0645 \u0627\u0633\u062a\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0645\u0648\u0642\u0639\u06cc\u062a \u0645\u0646\u0627\u0633\u0628 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0634\u0633\u062a \u067e\u0627 \u0648 \u0633\u0627\u0639\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062e\u0645 \u0648 \u062f\u0642\u06cc\u0642\u0627\u064b \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646 \u062e\u0648\u062f \u062f\u0631 \u062a\u0645\u0627\u0645 \u0645\u062f\u062a \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u062a\u0627 \u062d\u062f \u062a\u0648\u0627\u0646 \u062e\u0648\u062f \u0627\u06cc\u0646 \u0641\u0631\u0645 \u0631\u0627 \u062d\u0641\u0638 \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\/how-to-hold-plank-longer\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u0637\u0648\u0631 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f<\/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<h2 class=\"wp-block-heading\" id=\"\u0628\u0631\u0646\u0627\u0645\u0647-\u063a\u0630\u0627\u06cc\u06cc-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u062d\u062c\u0645\u06cc\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0648\u0644 \u0627\u0632 \u0647\u0645\u0647 \u0628\u0647 \u0634\u0645\u0627 \u0645\u06cc\u200c\u06af\u0648\u06cc\u06cc\u0645 \u06a9\u0647 \u0686\u0647 \u0686\u06cc\u0632\u06cc \u0631\u0627 \u0628\u0627\u06cc\u062f \u0686\u0642\u062f\u0631 \u0628\u062e\u0648\u0631\u06cc\u062f \u062a\u0627 \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f \u0648 \u0647\u0645\u06cc\u0646 \u0631\u0627\u0647\u200c\u062d\u0644 \u0633\u0627\u062f\u0647 \u0628\u0627\u0639\u062b \u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u0634\u0645\u0627 \u0634\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062b\u0644\u0627\u064b <a href=\"https:\/\/fitamin.ir\/mag\/post-workout-meal\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u0639\u062f\u0647 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u062d\u062c\u0645<\/a> \u06cc\u0627 \u062f\u0631\u0633\u062a \u06a9\u0631\u062f\u0646 \u0634\u06cc\u06a9\u200c\u0647\u0627\u06cc \u062e\u0648\u0634\u0645\u0632\u0647 \u067e\u0631\u06a9\u0627\u0644\u0631\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u0631\u0627\u062d\u062a\u200c\u062a\u0631\u06cc\u0646 \u062a\u0631\u0641\u0646\u062f\u0647\u0627\u06cc\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u0628\u0647 \u06a9\u0645\u06a9\u200c\u062a\u0627\u0646 \u062e\u0648\u0627\u0647\u062f \u0622\u0645\u062f. \u062d\u062a\u0645\u0627 \u0634\u0645\u0627 \u0647\u0645 \u062f\u0642\u062a \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f \u06a9\u0647 \u062e\u0648\u0631\u062f\u0646 \u0645\u0627\u06cc\u0639\u0627\u062a \u0631\u0627\u062d\u062a\u200c\u062a\u0631 \u0627\u0632 \u062e\u0648\u0631\u062f\u0646 \u063a\u0630\u0627 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0648\u0644\u06cc\u0646 \u0648 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0628\u062e\u0634 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a\u06cc \u0627\u0633\u062a. \u06cc\u0639\u0646\u06cc \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a\u06cc \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0645\u06cc\u0632\u0627\u0646 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u0631\u0627\u06cc \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0627\u0634\u062f. \u0628\u0631\u0627\u06cc \u0634\u0641\u0627\u0641\u200c\u0633\u0627\u0632\u06cc \u0628\u06cc\u0634\u062a\u0631\u0650 \u0627\u06cc\u0646 \u062a\u0648\u0635\u06cc\u0647 \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0635\u0631\u0641\u06cc \u0628\u0627\u0639\u062b \u0627\u06cc\u0646 \u0645\u0648\u0627\u0631\u062f \u062e\u0648\u0627\u0647\u062f \u0634\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a<\/li>\n\n\n\n<li>\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0631\u0634\u062d \u0647\u0648\u0631\u0645\u0648\u0646 \u0622\u0646\u0627\u0628\u0648\u0644\u06cc\u06a9<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0637\u062d \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u0639\u0636\u0644\u0627\u062a<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0634\u0645\u0627 \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 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\u06a9\u062b\u06cc\u0641 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0645\u0632\u0627\u06cc\u0627 \u0648 \u0645\u0639\u0627\u06cc\u0628\u06cc \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\/2021\/04\/diet-plan.jpg\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc\" class=\"wp-image-25864\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/04\/diet-plan.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/04\/diet-plan-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0645\u06cc\u0632\u0627\u0646-\u0645\u0648\u0631\u062f-\u0646\u06cc\u0627\u0632-\u06a9\u0627\u0644\u0631\u06cc-\u062f\u0631\u06cc\u0627\u0641\u062a\u06cc-\u062f\u0631-\u0628\u0631\u0646\u0627\u0645\u0647-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u062d\u062c\u0645\u06cc\">\u0645\u06cc\u0632\u0627\u0646 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0628\u0631\u0627\u06cc \u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062e\u0628 \u062d\u0627\u0644\u0627 \u0645\u06cc\u200c\u0631\u0633\u06cc\u0645 \u0628\u0647 \u0628\u062d\u062b \u0645\u0647\u0645 \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0631\u06cc\u0639 \u062d\u062c\u0645 \u0648 \u0648\u0632\u0646. \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u0631\u0627\u062d\u062a\u200c\u062a\u0631 \u0627\u0632 \u0641\u0631\u0645\u0648\u0644 \u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0641\u0631\u0645\u0648\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0647 \u06af\u0631\u0648\u0647 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u062a\u06cc\u067e \u0628\u062f\u0646\u06cc \u062a\u0642\u0633\u06cc\u0645 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0646\u062f\u0648\u0645\u0648\u0631\u0641:&nbsp;<\/strong>\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u06a9\u0646\u062f\u06cc \u062f\u0627\u0631\u06cc\u062f \u0648 \u0631\u0627\u062d\u062a\u200c\u062a\u0631 \u0686\u0631\u0628\u06cc \u062f\u0631 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0630\u062e\u06cc\u0631\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0628\u0646\u062f\u06cc\u200c\u062a\u0627\u0646 \u0647\u0645 \u0628\u0647\u200c\u0637\u0648\u0631 \u0627\u0631\u062b\u06cc \u062f\u0631\u0634\u062a \u0627\u0633\u062a. \u0641\u0631\u0645\u0648\u0644 \u062d\u062c\u0645 \u0628\u0631\u0627\u06cc \u0627\u0646\u062f\u0648\u0645\u0648\u0631\u0641\u200c\u0647\u0627 = \u0648\u0632\u0646 \u0628\u062f\u0646 \u00d7 \u06f3\u06f4<\/li>\n\n\n\n<li><strong>\u0627\u06a9\u062a\u0648\u0645\u0648\u0631\u0641:&nbsp;<\/strong>\u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0633\u0648\u062e\u062a \u0648 \u0633\u0627\u0632 \u0633\u0631\u06cc\u0639\u06cc \u062f\u0627\u0631\u062f \u0648 \u0633\u0631\u06cc\u0639 \u0648\u0632\u0646 \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0627\u0641\u0631\u0627\u062f \u0628\u0647 \u0637\u0648\u0631 \u0637\u0628\u06cc\u0639\u06cc \u0644\u0627\u063a\u0631 \u0628\u0648\u062f\u0647 \u0648 \u062c\u062b\u0647 \u0628\u0627\u0631\u06cc\u06a9\u06cc \u062f\u0627\u0631\u0646\u062f. \u0641\u0631\u0645\u0648\u0644 \u062d\u062c\u0645 \u0628\u0631\u0627\u06cc \u0627\u06a9\u062a\u0648\u0645\u0648\u0631\u0641\u200c\u0647\u0627 = \u0648\u0632\u0646 \u0628\u062f\u0646 \u00d7 \u06f3\u06f8<\/li>\n\n\n\n<li><strong>\u0645\u0632\u0648\u0645\u0648\u0631\u0641:&nbsp;<\/strong>\u0627\u06cc\u0646 \u0627\u0641\u0631\u0627\u062f \u062e\u0648\u0634 \u0627\u0646\u062f\u0627\u0645 \u0628\u0648\u062f\u0647 \u0648 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0645\u062a\u0648\u0633\u0637\u06cc \u062f\u0627\u0631\u0646\u062f. \u062e\u0648\u0634 \u0634\u0627\u0646\u0633\u200c\u062a\u0631\u06cc\u0646\u200c \u0648 \u062e\u0648\u0634 \u0641\u06cc\u0632\u06cc\u06a9\u200c\u062a\u0631\u06cc\u0646 \u0627\u0641\u0631\u0627\u062f \u062c\u0647\u0627\u0646 \u0647\u0633\u062a\u0646\u062f. \u0641\u0631\u0645\u0648\u0644 \u062d\u062c\u0645 \u0628\u0631\u0627\u06cc \u0645\u0632\u0648\u0645\u0648\u0631\u0641\u200c\u0647\u0627= \u0648\u0632\u0646 \u0628\u062f\u0646 \u00d7 \u06f3\u06f6<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0627\u0644\u0627 \u0628\u0631\u0627\u06cc \u0645\u062d\u0627\u0633\u0628\u0647 \u062a\u0642\u0631\u06cc\u0628\u06cc\u0650 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632\u062a\u0627\u0646\u060c \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0636\u0631\u0628\u062f\u0631 \u0639\u062f\u062f \u062a\u06cc\u067e \u0628\u062f\u0646\u06cc\u200c\u062a\u0627\u0646 \u06a9\u0646\u06cc\u062f\u061b \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644 \u0627\u06af\u0631 \u0634\u0645\u0627 \u06cc\u06a9 \u0641\u0631\u062f \u06f9\u06f0 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u0628\u0627 \u062a\u06cc\u067e \u0628\u062f\u0646\u06cc \u0627\u06a9\u062a\u0648\u0645\u0648\u0631\u0641 \u0647\u0633\u062a\u06cc\u062f\u060c \u06f9\u06f0 \u00d7 \u06f3\u06f8 \u06a9\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0628\u0647 \u0639\u0628\u0627\u0631\u062a\u06cc \u0628\u0627\u06cc\u062f \u06f3,\u06f4\u06f2\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062d\u062c\u0645 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0633 \u0645\u06cc \u06a9\u0646\u06cc\u062f \u0627\u0634\u062a\u0647\u0627\u06cc \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0627\u06cc\u0646 \u0647\u0645\u0647 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u0631\u0627 \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \u0645\u0642\u0627\u0644\u0647 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0632\u06cc\u0631 \u062f\u0631 \u0645\u0648\u0631\u062f \u0631\u0627\u0647\u200c\u0647\u0627\u06cc \u062a\u0636\u0645\u06cc\u0646\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0634\u062a\u0647\u0627 \u0628\u0631\u0627\u06cc \u062d\u062c\u0645 \u06af\u06cc\u0631\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0631\u0627 \u0627\u0632 \u062f\u0633\u062a \u0646\u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-increase-your-appetite\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0634\u062a\u0647\u0627 \u0628\u0627 \u06f1\u06f7 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0645\u0646\u0627\u0628\u0639 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u0628\u0627\u06cc\u062f \u0645\u0642\u062f\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u0686\u0631\u0628\u06cc \u0648 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0645\u06cc\u0644 \u06a9\u0646\u06cc\u062f. \u0628\u0647 \u0647\u06cc\u0686 \u0648\u062c\u0647 \u0627\u06cc\u0646 \u062f\u0631\u0634\u062a \u0645\u063a\u0630\u06cc\u200c\u0647\u0627 \u0631\u0627 \u0627\u0632 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc\u200c\u062a\u0627\u0646 \u062d\u0630\u0641 \u0646\u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0622\u0645\u06cc\u0646\u0648 \u0627\u0633\u06cc\u062f \u0645\u0648\u062c\u0648\u062f \u062f\u0631 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0627\u062a\u062a\u0627\u0646 \u0648\u0627\u062c\u0628 \u0627\u0633\u062a. \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0631\u0627\u06cc \u0631\u0634\u062f\u062a\u0627\u0646 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0627\u0633\u062a \u0648 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0628\u062f\u0646\u062a\u0627\u0646 \u0648\u0627\u0631\u062f \u0641\u0627\u0632 \u0622\u0646\u0627\u0628\u0648\u0644\u06cc\u06a9 \u0634\u0648\u062f. \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0647\u0645 \u0628\u0647 \u062a\u0648\u0644\u06cc\u062f \u0647\u0648\u0631\u0645\u0648\u0646 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0633\u062a\u0648\u0633\u062a\u0631\u0648\u0646 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0632\u06cc\u0627\u062f\u06cc \u062e\u0648\u0627\u0647\u062f \u06a9\u0631\u062f. \u0627\u0632 \u0645\u062d\u0627\u0633\u0628\u0627\u062a \u0628\u0639\u062f\u06cc \u0628\u0631\u0627\u06cc \u0628\u0647 \u062f\u0633\u062a \u0622\u0648\u0631\u062f\u0646 \u0645\u06cc\u0632\u0627\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u0686\u0631\u0628\u06cc \u0648 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u062e\u0648\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646: <\/strong>\u06f1.\u06f4 \u062a\u0627 \u06f2 \u06af\u0631\u0645 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646 \u0628\u062f\u0646<\/li>\n\n\n\n<li><strong>\u0686\u0631\u0628\u06cc: <\/strong>\u06f2\u06f0% \u0627\u0632 \u06a9\u0644 \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u062f\u0631\u06cc\u0627\u0641\u062a\u06cc<\/li>\n\n\n\n<li><strong>\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a: <\/strong>\u06f4 \u062a\u0627 \u06f7 \u06af\u0631\u0645 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648 \u0648\u0632\u0646 \u0628\u062f\u0646<\/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\/how-to-get-bigger-arms\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0632\u0648<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u0628\u0627 \u06f3\u06f2\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u0647\u0645\u0647 \u0686\u06cc\u0632 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0648\u0627\u0636\u062d \u0648 \u0631\u0648\u0634\u0646 \u0648 \u0642\u0627\u0628\u0644 \u062f\u0631\u06a9 \u0634\u0648\u062f\u061b \u0646\u0645\u0648\u0646\u0647 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u0645\u06cc\u200c\u0622\u0648\u0631\u06cc\u0645.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0635\u0628\u062d\u0627\u0646\u0647\">\u0635\u0628\u062d\u0627\u0646\u0647<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f1:<\/strong> \u06cc\u06a9 \u0639\u062f\u062f \u062a\u062e\u0645 \u0645\u0631\u063a \u0622\u0628\u067e\u0632 \u06a9\u0627\u0645\u0644 + \u06cc\u06a9 \u0644\u06cc\u0648\u0627\u0646 \u0634\u06cc\u0631 \u06a9\u0645 \u0686\u0631\u0628 + \u062f\u0648 \u0642\u0627\u0634\u0642 \u0639\u0633\u0644 + \u0633\u0647 \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646.<\/li>\n\n\n\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f2: <\/strong>\u06f4 \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646 + \u06f1\u06f5 \u06af\u0631\u0645 \u067e\u0646\u06cc\u0631 + \u062f\u0648 \u0639\u062f\u062f \u06af\u0631\u062f\u0648 + \u06cc\u06a9 \u0644\u06cc\u0648\u0627\u0646 \u0622\u0628 \u067e\u0631\u062a\u063a\u0627\u0644.<\/li>\n\n\n\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f3: <\/strong>\u0633\u0647 \u0628\u0631\u0634 \u0646\u0627\u0646 \u062a\u0633\u062a + \u062f\u0648 \u0642\u0627\u0634\u0642 \u062e\u0627\u0645\u0647 \u0634\u06a9\u0644\u0627\u062a\u06cc + \u06cc\u06a9 \u0642\u0627\u0634\u0642 \u0645\u0631\u0628\u0627 \u062e\u0648\u0631\u06cc \u0639\u0633\u0644 + \u0686\u0627\u06cc.<\/li>\n\n\n\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f4:<\/strong> \u0633\u0647 \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646 + \u06f2\u06f0 \u06af\u0631\u0645 \u067e\u0646\u06cc\u0631 + \u062f\u0648 \u0639\u062f\u062f \u0633\u0641\u06cc\u062f\u0647 \u062a\u062e\u0645 \u0645\u0631\u063a \u0622\u0628\u067e\u0632 + \u0686\u0627\u06cc.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0645\u06cc\u0627\u0646-\u0648\u0639\u062f\u0647-\u0635\u0628\u062d\">\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u0635\u0628\u062d<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f1:<\/strong> \u062f\u0648 \u0639\u062f\u062f \u062a\u062e\u0645 \u0645\u0631\u063a \u06a9\u0627\u0645\u0644 + \u06cc\u06a9 \u0639\u062f\u062f \u0645\u0648\u0632 + \u06f4 \u0639\u062f\u062f \u062e\u0631\u0645\u0627.<\/li>\n\n\n\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f2: <\/strong>\u06cc\u06a9 \u0645\u0634\u062a \u0645\u063a\u0632\u06cc\u062c\u0627\u062a + \u0633\u0647 \u0642\u0627\u0634\u0642 \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc + \u06cc\u06a9 \u0639\u062f\u062f \u0645\u0648\u0632.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0646\u0627\u0647\u0627\u0631\">\u0646\u0627\u0647\u0627\u0631<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f1:<\/strong> \u062f\u0648 \u06a9\u0641\u06af\u06cc\u0631 \u067e\u0644\u0648 + \u06f1\u06f0\u06f0 \u06af\u0631\u0645 \u0627\u0632 <a href=\"https:\/\/fitamin.ir\/mag\/dietary-persian-stew-recipes\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/dietary-persian-stew-recipes\/\" rel=\"noreferrer noopener\">\u0627\u0646\u0648\u0627\u0639 \u062e\u0648\u0631\u0634\u062a \u0628\u0627 \u0686\u0631\u0628\u06cc \u067e\u0627\u06cc\u06cc\u0646<\/a> + \u0633\u0627\u0644\u0627\u062f + \u0645\u0627\u0633\u062a.<\/li>\n\n\n\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f2:<\/strong> \u062f\u0648 \u06a9\u0641\u06af\u06cc\u0631 \u0628\u0627\u0642\u0627\u0644\u06cc \u067e\u0644\u0648 \u06cc\u0627 \u06a9\u0634\u0645\u0634 \u067e\u0644\u0648 + \u06f1\u06f5\u06f0 \u06af\u0631\u0645 \u06af\u0648\u0634\u062a + \u0645\u0627\u0633\u062a + \u0633\u0627\u0644\u0627\u062f.<\/li>\n\n\n\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f3:<\/strong> 300 \u06af\u0631\u0645 \u0645\u0631\u063a + \u0633\u0627\u0644\u0627\u062f + \u0633\u0647 \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646 + \u0645\u0627\u0633\u062a.<\/li>\n\n\n\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f4: <\/strong>\u06f3\u06f0\u06f0 \u06af\u0631\u0645 \u0645\u0627\u0647\u06cc + \u0644\u06cc\u0645\u0648 \u062a\u0631\u0634 + \u0633\u0627\u0644\u0627\u062f + \u06f4 \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646 \u06cc\u0627 \u06cc\u06a9 \u06a9\u0641\u06af\u06cc\u0631 \u0628\u0631\u0646\u062c.<\/li>\n\n\n\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f5: <\/strong>\u06cc\u06a9 \u0648 \u0646\u06cc\u0645 \u06a9\u0641\u06af\u06cc\u0631 \u0633\u0628\u0632\u06cc \u067e\u0644\u0648 + \u06f2\u06f0\u06f0 \u06af\u0631\u0645 \u0645\u0627\u0647\u06cc + \u0633\u0627\u0644\u0627\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0634\u0627\u0645\">\u0634\u0627\u0645<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f1:<\/strong> \u06cc\u06a9 \u0648 \u0646\u06cc\u0645 \u0644\u06cc\u0648\u0627\u0646 \u0645\u0627\u06a9\u0627\u0631\u0627\u0646\u06cc \u0622\u0628\u067e\u0632 \u0628\u0627 \u0633\u0648\u06cc\u0627 \u06cc\u0627 \u06f1\u06f0\u06f0 \u06af\u0631\u0645 \u0645\u0631\u063a + \u0633\u0627\u0644\u0627\u062f + \u0645\u0627\u0633\u062a \u0648 \u0633\u0633 \u06a9\u0645 \u0686\u0631\u0628.<\/li>\n\n\n\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f2:<\/strong> \u0633\u0647 \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646 + \u0646\u0635\u0641 \u0644\u06cc\u0648\u0627\u0646 \u062e\u0648\u0631\u0627\u06a9 \u0644\u0648\u0628\u06cc\u0627 + \u06cc\u06a9 \u062a\u0646 \u0645\u0627\u0647\u06cc \u06f1\u06f2\u06f0 \u06af\u0631\u0645\u06cc + \u0633\u0628\u0632\u06cc \u062e\u0648\u0631\u062f\u0646.<\/li>\n\n\n\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f3:<\/strong> \u0686\u0647\u0627\u0631 \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646 + \u06f2\u06f0\u06f0 \u06af\u0631\u0645 \u0645\u0631\u063a + \u0633\u0627\u0644\u0627\u062f + \u0644\u06cc\u0645\u0648 \u062a\u0631\u0634 + \u0645\u0627\u0633\u062a.<\/li>\n\n\n\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f4: <\/strong>\u06cc\u06a9 \u0644\u06cc\u0648\u0627\u0646 \u0639\u062f\u0633\u06cc \u06cc\u0627 \u0633\u06cc\u0628 \u0632\u0645\u06cc\u0646\u06cc \u067e\u062e\u062a\u0647 \u0645\u062a\u0648\u0633\u0637 + \u06f1\u06f0\u06f0 \u06af\u0631\u0645 \u0645\u0631\u063a + \u0633\u0628\u0632\u06cc \u062e\u0648\u0631\u062f\u0646.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0642\u0628\u0644-\u0627\u0632-\u062a\u0645\u0631\u06cc\u0646\">\u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f1: <\/strong>\u062f\u0648 \u0639\u062f\u062f \u0633\u0641\u06cc\u062f\u0647 \u062a\u062e\u0645 \u0645\u0631\u063a \u0622\u0628\u067e\u0632 + \u06cc\u06a9 \u0639\u062f\u062f \u0633\u06cc\u0628 \u0632\u0645\u06cc\u0646\u06cc \u0622\u0628\u067e\u0632 + \u06cc\u06a9 \u0639\u062f\u062f \u0645\u0648\u0632.<\/li>\n\n\n\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f2:<\/strong> \u06cc\u06a9 \u0645\u0634\u062a \u0622\u062c\u06cc\u0644 + \u06cc\u06a9 \u0644\u06cc\u0648\u0627\u0646 \u0686\u0627\u06cc \u0633\u0628\u0632 + \u062f\u0648 \u0639\u062f\u062f \u0633\u0641\u06cc\u062f\u0647 \u062a\u062e\u0645 \u0645\u0631\u063a \u0622\u0628\u067e\u0632 + \u06cc\u06a9 \u0639\u062f\u062f \u0645\u0648\u0632.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0628\u0639\u062f-\u0627\u0632-\u062a\u0645\u0631\u06cc\u0646\">\u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f1: <\/strong>\u0686\u0647\u0627\u0631 \u0639\u062f\u062f \u0633\u0641\u06cc\u062f\u0647 \u062a\u062e\u0645 \u0645\u0631\u063a + \u06cc\u06a9 \u0639\u062f\u062f \u0633\u06cc\u0628 \u0632\u0645\u06cc\u0646\u06cc \u0622\u0628\u067e\u0632 + \u06cc\u06a9 \u0639\u062f\u062f \u0645\u0648\u0632.<\/li>\n\n\n\n<li><strong>\u0646\u0645\u0648\u0646\u0647 \u06f2:<\/strong> 150 \u06af\u0631\u0645 \u062c\u0648\u062c\u0647 + \u06cc\u06a9 \u0639\u062f\u062f \u0633\u06cc\u0628 \u0632\u0645\u06cc\u0646\u06cc \u0622\u0628\u067e\u0632 + \u06cc\u06a9 \u0644\u06cc\u0648\u0627\u0646 \u0634\u06cc\u0631\u06a9\u0627\u06a9\u0627\u0626\u0648.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0642\u0628\u0644-\u0627\u0632-\u062e\u0648\u0627\u0628\">\u0642\u0628\u0644 \u0627\u0632 \u062e\u0648\u0627\u0628<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0646\u0645\u0648\u0646\u0647 :<\/strong> \u06cc\u06a9 \u0644\u06cc\u0648\u0627\u0646 \u0634\u06cc\u0631 + \u06cc\u06a9 \u0642\u0627\u0634\u0642 \u0639\u0633\u0644 \u06cc\u0627 \u0633\u0647 \u0639\u062f\u062f \u062e\u0631\u0645\u0627.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u062a\u0648\u0635\u06cc\u0647-\u0647\u0627\">\u062a\u0648\u0635\u06cc\u0647\u200c\u200e\u200c\u0647\u0627<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0645\u0627\u0647\u0627\u0646\u0647 \u06cc\u06a9 \u0642\u0631\u0635 \u06f5\u06f0\u06f0\u06f0\u06f0 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u06cc \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li>\u0645\u0635\u0631\u0641 \u0686\u0627\u06cc \u0633\u0628\u0632 \u0648 \u0642\u0647\u0648\u0647 \u0622\u0632\u0627\u062f \u0627\u0633\u062a.<\/li>\n\n\n\n<li>\u062f\u0631 \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645&nbsp; 3 \u062a\u0627 \u06f5 \u06a9\u06cc\u0644\u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u062f\u0627\u0631\u06cc\u062f.<\/li>\n\n\n\n<li>\u0628\u0639\u062f \u0627\u0632 \u0635\u0628\u062d\u0627\u0646\u0647 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0631\u0627 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ol>\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\u0641\u0632\u0627\u06cc\u0634-\u062d\u062c\u0645-\u0628\u0627-\u0645\u06a9\u0645\u0644\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0645\u06a9\u0645\u0644 \u062f\u0648\u0631\u0647 \u062d\u062c\u0645 <\/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\">\u0632\u0645\u0627\u0646\u06cc\u200c\u06a9\u0647 \u062a\u0635\u0645\u06cc\u0645 \u0622\u062e\u0631\u062a\u0627\u0646 \u0631\u0627 \u0628\u0631\u0627\u06cc \u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u0648 \u0639\u0636\u0644\u0627\u0646\u06cc\u200c\u0634\u062f\u0646 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0628\u062e\u0648\u0627\u0647\u06cc\u062f \u0647\u0645\u0647 \u0627\u06cc\u0646 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0639\u0636\u0644\u0647 \u062e\u0627\u0644\u0635 \u0628\u0627\u0634\u062f\u060c \u0628\u0647 \u062c\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0648\u0631\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u060c \u0645\u0635\u0631\u0641 \u0645\u06a9\u0645\u0644 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0646\u06a9\u0627\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b \u0627\u0645\u0627 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0686\u0647 \u0645\u06a9\u0645\u0644\u06cc \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f \u0647\u0645 \u0627\u0647\u0645\u06cc\u062a \u0632\u06cc\u0627\u062f\u06cc \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u0634\u062a \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0631\u0627\u0647\u0646\u0645\u0627\u06cc\u06cc\u200c\u062a\u0627\u0646 \u062e\u0648\u0627\u0647\u06cc\u0645 \u06a9\u0631\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\/bodybuilding-supplements-introduction\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0627\u0646\u0648\u0627\u0639 \u0645\u06a9\u0645\u0644 \u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0641\u0648\u0627\u06cc\u062f \u0622\u0646\u0647\u0627<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u06a9\u0631\u0627\u062a\u06cc\u0646-ceratine\">\u06f1. \u06a9\u0631\u0627\u062a\u06cc\u0646 (Ceratine)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/fitamin.ir\/mag\/creatine-supplement\/\" data-type=\"post\" data-id=\"3646\">\u0645\u06a9\u0645\u0644 \u06a9\u0631\u0627\u062a\u06cc\u0646<\/a> \u062a\u0646\u0647\u0627 \u0645\u06a9\u0645\u0644\u06cc \u0627\u0633\u062a \u06a9\u0647 \u06f3\u06f0 \u0633\u0627\u0644 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0627\u0646\u0634\u0645\u0646\u062f\u0627\u0646 \u0648 \u0645\u062d\u0642\u0642\u0627\u0646 \u0622\u0646 \u0631\u0627 \u067e\u0634\u062a \u0633\u0631\u0647\u0645 \u062a\u0623\u06cc\u06cc\u062f \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0628\u0627 \u0645\u0635\u0631\u0641 \u06a9\u0631\u0627\u062a\u06cc\u0646 \u062f\u0631 \u062f\u0648\u0631\u0647 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a\u062a\u0627\u0646 \u0642\u062f\u0631\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0648 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631\u06cc \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0631\u0633\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627 \u0645\u0635\u0631\u0641 \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u0627\u0632 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646\u0650 \u0647\u0627\u0644\u062a\u0631\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0648 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0632\u06cc\u0627\u062f \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc\u200c\u062a\u0627\u0646 \u062a\u0639\u062c\u0628 \u0646\u06a9\u0631\u062f\u0647 \u0648 \u0628\u0627 \u0622\u063a\u0648\u0634 \u0628\u0627\u0632 \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0686\u0627\u0644\u0634\u06cc \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0633\u062a\u0642\u0628\u0627\u0644 \u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\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=\"\u067e\u0648\u062f\u0631-\u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc-protein-powder\">\u06f2. \u067e\u0648\u062f\u0631 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc (Protein Powder)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647\u200c\u062e\u0627\u0637\u0631 \u0646\u06cc\u0627\u0632 \u0632\u06cc\u0627\u062f \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u0628\u0647 \u0645\u0635\u0631\u0641 \u0645\u0648\u0627\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc\u060c \u0627\u062d\u062a\u0645\u0627\u0644 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0647\u0645\u0647 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u063a\u0630\u0627\u0647\u0627 \u0628\u0647\u200c\u062f\u0633\u062a \u0622\u0648\u0631\u06cc\u062f \u06a9\u0645 \u0627\u0633\u062a \u0648 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0633\u0631\u0627\u063a \u067e\u0648\u062f\u0631\u0647\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0627 \u06a9\u06cc\u0641\u06cc\u062a \u0628\u0631\u0648\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u067e\u0648\u062f\u0631 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0628\u0647 \u0633\u0631\u0627\u063a \u067e\u0648\u062f\u0631\u0647\u0627\u06cc\u06cc \u0628\u0631\u0648\u06cc\u062f \u06a9\u0647 \u063a\u06cc\u0631 \u0622\u0645\u06cc\u0646\u0648 \u0627\u0633\u06cc\u062f\u06cc \u0628\u0648\u062f\u0647 \u0648 \u0628\u0631\u0627\u06cc \u0634\u06cc\u0631\u06cc\u0646 \u06a9\u0631\u062f\u0646\u200c\u0634\u0627\u0646 \u0627\u0632 \u0634\u06cc\u0631\u06cc\u0646\u200c\u06a9\u0646\u0646\u062f\u0647\u200c\u0647\u0627\u06cc \u0637\u0628\u06cc\u0639\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0634\u062f\u0647 \u0628\u0627\u0634\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647 \u0647\u06cc\u0686 \u0648\u062c\u0647 \u0645\u06a9\u0645\u0644 \u0627\u0631\u0632\u0627\u0646\u200c\u062a\u0631 \u0628\u0647\u062a\u0631 \u0646\u0628\u0648\u062f\u0647 \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/choosing-the-best-protein-powder-for-you\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/choosing-the-best-protein-powder-for-you\/\" rel=\"noreferrer noopener\">\u06a9\u06cc\u0641\u06cc\u062a \u0645\u06a9\u0645\u0644 \u062d\u0631\u0641 \u0627\u0648\u0644 \u0631\u0627 \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u062e\u0631\u06cc\u062f \u0645\u06cc\u200c\u0632\u0646\u062f<\/a>. \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u067e\u0648\u062f\u0631\u0647\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639\u060c \u0645\u0635\u0631\u0641 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648\u06cc \u0627\u0633\u062a\u061b \u0627\u0645\u0627 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u067e\u06cc\u0634 \u0627\u0632 \u0645\u0635\u0631\u0641 \u0647\u0631 \u0645\u06a9\u0645\u0644\u06cc \u0628\u0627 \u0645\u0631\u0628\u06cc \u0645\u062a\u062e\u0635\u0635 \u0645\u0634\u0648\u0631\u062a \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=\"\u0627\u0644-\u0644\u0648\u0633\u06cc\u0646-l-lucine\">\u06f3. \u0627\u0644 \u0644\u0648\u0633\u06cc\u0646&nbsp;(L-Lucine)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u06a9\u0645\u0644 \u0627\u0644 \u0644\u0648\u0633\u06cc\u0646 \u06cc\u06a9 \u0622\u0645\u06cc\u0646\u0648 \u0627\u0633\u06cc\u062f \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632 \u0627\u0633\u062a \u06a9\u0647 \u0645\u0635\u0631\u0641 \u0622\u0646 \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u0648 \u0628\u0639\u062f \u0627\u0632 \u0648\u0631\u0632\u0634 \u0628\u0647 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0639\u0636\u0644\u0627\u062a\u200c\u062a\u0627\u0646 \u06a9\u0645\u06a9 \u0632\u06cc\u0627\u062f\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0686\u0648\u0646 \u0627\u0633\u0645\u06cc \u0627\u0632 \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u0646\u0634\u0646\u06cc\u062f\u0647 \u0627\u06cc\u062f\u060c \u062f\u0644\u06cc\u0644 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f \u0622\u0646 \u0631\u0627 \u062f\u0633\u062a \u06a9\u0645 \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u0627\u0633\u062a\u0627\u0631\u062a \u0633\u0646\u062a\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc\u0650 \u0639\u0636\u0644\u0627\u062a\u062a\u0627\u0646 \u0631\u0627 \u0647\u0645\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u0627\u0644 \u0644\u0648\u0633\u06cc\u0646 \u062e\u0648\u0627\u0647\u062f \u0632\u062f \u0648 \u0627\u06cc\u0646 \u06cc\u0639\u0646\u06cc \u0633\u0631\u0622\u063a\u0627\u0632 \u0639\u0635\u0631 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc.<\/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\u062a\u0627\u0626\u06cc\u0646-betaine\">\u06f4. \u0628\u062a\u0627\u0626\u06cc\u0646 (Betaine)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u06a9\u0645\u0644 \u0628\u062a\u0627\u0626\u06cc\u0646 \u06cc\u06a9\u06cc \u062f\u06cc\u06af\u0631 \u0627\u0632 \u06af\u0632\u06cc\u0646\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u0628\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u062e\u0648\u062f \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u062a\u0627 \u06f2\u06f5% \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u0648 \u06f2\u06f0% \u0646\u06cc\u0631\u0648\u06cc \u0628\u062f\u0646\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u062f. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0633\u0631\u0627\u063a \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0642\u0628\u0644 \u0648 \u0628\u0639\u062f \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0631\u0648\u06cc\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06cc\u06a9\u062c\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\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=\"\u0627\u0644-\u06af\u0644\u0648\u062a\u0627\u0645\u06cc\u0646\">\u06f5. \u0627\u0644 \u06af\u0644\u0648\u062a\u0627\u0645\u06cc\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u06a9\u0645\u0644 \u0627\u0644 \u06af\u0644\u0648\u062a\u0627\u0645\u06cc\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0622\u0645\u06cc\u0646\u0648\u0627\u0633\u06cc\u062f\u0647\u0627\u06cc\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0622\u0646 \u0631\u0627 \u062f\u0631 \u0631\u0698\u06cc\u0645 \u0645\u06a9\u0645\u0644\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645\u200c\u062a\u0627\u0646 \u0628\u06af\u0646\u062c\u0627\u0646\u06cc\u062f. \u0634\u0627\u06cc\u062f \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u062a\u0623\u062b\u06cc\u0631 \u0622\u0646\u200c\u0686\u0646\u0627\u0646\u06cc \u0631\u0648\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0634\u0645\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f. \u0648\u0644\u06cc \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0631\u0627 \u0642\u0648\u06cc\u200c\u062a\u0631 \u06a9\u0631\u062f\u0647 \u0648 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0646\u06af\u06cc\u0646\u0650 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u0622\u0645\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0627\u06cc\u062f \u0628\u067e\u0631\u0633\u06cc\u062f \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc \u0686\u0647 \u0627\u0631\u062a\u0628\u0627\u0637\u06cc \u0628\u0647 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u062f\u0627\u0631\u062f\u061f \u0648\u0642\u062a\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0648\u0631\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u06cc\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u06cc\u06af\u0631\u06cc \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f\u060c \u06cc\u0639\u0646\u06cc \u0628\u0647 \u0628\u062f\u0646 \u0648 \u0639\u0636\u0644\u0627\u062a\u062a\u0627\u0646 \u0641\u0634\u0627\u0631 \u0645\u06cc\u200c\u0622\u0648\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0628\u0627\u0639\u062b \u0622\u0633\u06cc\u0628 \u0648 \u062a\u0636\u0639\u06cc\u0641 \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc \u0628\u062f\u0646\u062a\u0627\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646\u062c\u0627\u0633\u062a \u06a9\u0647 <a href=\"https:\/\/fitamin.ir\/mag\/all-about-glutamine\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/all-about-glutamine\/\" rel=\"noreferrer noopener\">\u0645\u06a9\u0645\u0644 \u0627\u0644 \u06af\u0644\u0648\u062a\u0627\u0645\u06cc\u0646<\/a> \u0628\u0647 \u06a9\u0645\u06a9 \u0634\u0645\u0627 \u0645\u06cc\u200c\u0622\u06cc\u062f. \u0645\u062b\u0644 \u06cc\u06a9 \u0633\u067e\u0631 \u0642\u062f\u0631\u062a\u0645\u0646\u062f \u0627\u0632 \u0634\u0645\u0627 \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u062d\u0645\u0644\u0627\u062a \u0628\u06cc\u06af\u0627\u0646\u0647 \u062d\u0641\u0627\u0638\u062a \u062e\u0648\u0627\u0647\u062f \u06a9\u0631\u062f. \u0631\u0648\u0632\u06cc \u062d\u062f\u0627\u0642\u0644 \u06f5 \u06af\u0631\u0645 \u0627\u0644 \u06af\u0644\u0648\u062a\u0627\u0645\u06cc\u0646 \u0628\u062e\u0648\u0631\u06cc\u062f \u062a\u0627 \u0627\u062b\u0631\u0627\u062a \u0645\u0639\u062c\u0632\u0647\u200c\u0622\u0633\u0627\u06cc \u0622\u0646 \u0631\u0627 \u0628\u0628\u06cc\u0646\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\/2021\/04\/supplements.jpg\" alt=\"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627 \u0645\u06a9\u0645\u0644\" class=\"wp-image-25883\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/04\/supplements.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/04\/supplements-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u0628\u0631\u0646\u0627\u0645\u0647-\u062f\u0648\u0631\u0647-\u062d\u062c\u0645-\u0628\u0627-\u0645\u06a9\u0645\u0644\">\u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u062d\u0631\u0641\u0647 \u0627\u06cc \u0631\u0627\u06cc\u06af\u0627\u0646 \u0628\u0627 \u0645\u06a9\u0645\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\">\u0627\u06cc\u0646 \u0647\u0645 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0631\u0698\u06cc\u0645 \u0628\u0631\u0627\u06cc \u0645\u0635\u0631\u0641 \u0645\u06a9\u0645\u0644 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u06a9\u0647 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645. \u067e\u06cc\u0634 \u0627\u0632 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647\u060c \u062d\u062a\u0645\u0627 \u0628\u0627 \u0645\u0631\u0628\u06cc \u0645\u0634\u0648\u0631\u062a \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<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>\u0645\u06a9\u0645\u0644<\/th><th>\u062f\u0648\u0632<\/th><th>\u0632\u0645\u0627\u0646<\/th><\/tr><\/thead><tbody><tr><td>\u0648\u06cc<\/td><td>\u06cc\u06a9 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><td>\u0627\u0628\u062a\u062f\u0627\u06cc \u0635\u0628\u062d \u06cc\u0627 \u0628\u0639\u062f \u062a\u0645\u0631\u06cc\u0646<\/td><\/tr><tr><td>\u06af\u06cc\u0646\u0631<\/td><td>\u06cc\u06a9 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><td>\u0628\u0639\u062f \u0635\u0628\u062d\u0627\u0646\u0647 \u06cc\u0627 \u0628\u0639\u062f \u062a\u0645\u0631\u06cc\u0646 \u06cc\u0627 \u0642\u0628\u0644 \u062e\u0648\u0627\u0628 \u0634\u0628\u0627\u0646\u0647<\/td><\/tr><tr><td>\u0627\u0631\u0698\u0646\u06cc\u0646<\/td><td>\u06f2\u06f0\u06f0\u06f0 \u0645\u06cc\u0644\u06cc \u06af\u0631\u0645<\/td><td>\u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0642\u0628\u0644 \u062a\u0645\u0631\u06cc\u0646 \u06cc\u0627 \u0642\u0628\u0644 \u062e\u0648\u0627\u0628 \u0634\u0628\u0627\u0646\u0647<\/td><\/tr><tr><td>\u06a9\u0631\u0627\u062a\u06cc\u0646<\/td><td>\u06f1\u06f0 \u06af\u0631\u0645<\/td><td>\u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0642\u0628\u0644 \u062a\u0645\u0631\u06cc\u0646 \u06cc\u0627 \u0628\u0639\u062f\u062a\u0645\u0631\u06cc\u0646<\/td><\/tr><tr><td>\u06a9\u0644\u0633\u06cc\u0645<\/td><td>\u06f1 \u06a9\u067e\u0633\u0648\u0644<\/td><td>\u0631\u0648\u0632<\/td><\/tr><tr><td>\u0632\u06cc\u0646\u06a9<\/td><td>\u06f1 \u0642\u0631\u0635<\/td><td>\u0634\u0628<\/td><\/tr><\/tbody><\/table><\/figure>\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\">\u0646\u06a9\u0627\u062a \u0645\u0647\u0645 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u0648 \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u062e\u0628 \u062d\u0627\u0644\u0627 \u06a9\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u062d\u062c\u0645\u06cc \u0631\u0627 \u0628\u0647 \u0634\u0645\u0627 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0631\u062f\u06cc\u0645\u060c \u06cc\u06a9 \u0633\u0631\u06cc \u0646\u06a9\u0627\u062a \u0645\u0647\u0645 \u0631\u0627 \u06cc\u0627\u062f\u0622\u0648\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u062d\u062a\u0645\u0627 \u0628\u0627\u06cc\u062f \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\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\/2021\/04\/hbodybuilding.jpg\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc\" class=\"wp-image-25878\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/04\/hbodybuilding.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/04\/hbodybuilding-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<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\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u062d\u0631\u06a9\u0627\u062a-\u062a\u0631\u06a9\u06cc\u0628\u06cc-\u0633\u0646\u06af\u06cc\u0646-\u0639\u0636\u0644\u0647-\u0645\u06cc-\u0633\u0627\u0632\u062f\">\u06f1. \u062d\u0631\u06a9\u0627\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0639\u0636\u0644\u0647 \u0645\u06cc\u200c\u0633\u0627\u0632\u062f<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u06a9\u06cc \u0627\u0632 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a\u06cc \u06a9\u0647 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u06af\u0631\u0641\u062a\u0627\u0631 \u0622\u0646 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u060c \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0627\u06cc\u0632\u0648\u0644\u0647 \u0627\u0633\u062a. \u0627\u06af\u0631 \u062f\u0646\u0628\u0627\u0644 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u06cc\u0634\u062a\u0631\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u0647\u062a\u0631 \u0647\u0633\u062a\u06cc\u062f \u0628\u0627\u06cc\u062f \u062d\u062a\u0645\u0627\u064b <a href=\"https:\/\/fitamin.ir\/mag\/compound-exercises\/\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/compound-exercises\/\">\u062d\u0631\u06a9\u0627\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0648 \u0686\u0646\u062f \u0645\u0641\u0635\u0644\u06cc<\/a> \u0628\u062e\u0634 \u0632\u06cc\u0627\u062f\u06cc \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u062e\u0648\u062f \u0627\u062e\u062a\u0635\u0627\u0635 \u062f\u0627\u062f\u0647 \u0628\u0627\u0634\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u062c\u0645\u0644\u0647 \u0631\u0627 \u0622\u0648\u06cc\u0632\u0647 \u06af\u0648\u0634\u200c\u062a\u0627\u0646 \u06a9\u0646\u06cc\u062f: \u00ab\u0627\u06af\u0631 \u0642\u062f\u0631\u062a\u200c\u062a\u0627\u0646 \u0632\u06cc\u0627\u062f \u0646\u0634\u0648\u062f\u060c \u0634\u0627\u0647\u062f \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0639\u0636\u0644\u0647 \u0646\u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0648\u062f\u00bb. \u06cc\u0639\u0646\u06cc \u062f\u0627\u0626\u0645\u0627\u064b \u0628\u0627\u06cc\u062f \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0648 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0645\u062a\u0641\u0627\u0648\u062a \u0639\u0636\u0644\u0627\u062a\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0686\u0627\u0644\u0634 \u0628\u06a9\u0634\u06cc\u062f. \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0641\u0635\u0648\u0644 \u0633\u0627\u0644 \u0646\u062f\u0627\u0631\u06cc\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc\u200c\u062a\u0627\u0646 \u0639\u0645\u0648\u0645\u06cc \u0627\u0633\u062a \u0648 \u0622\u0646 \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0631\u0627\u06cc\u06af\u0627\u0646 \u0627\u0632 \u0627\u06cc\u0646\u062a\u0631\u0646\u062a \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f\u060c \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u0627 \u06a9\u0646\u0627\u0631\u0634 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627 \u0628\u062f\u0648\u0646 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0634\u0631\u0627\u06cc\u0637 \u062c\u0633\u0645\u0627\u0646\u06cc \u0648 \u0648\u06cc\u0698\u06af\u06cc\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u06cc\u06a9 \u0646\u0633\u062e\u0647 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u067e\u06cc\u0686\u06cc\u062f\u0647\u200c\u0627\u0646\u062f. \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u06cc\u0627 \u0628\u0627\u0634\u06af\u0627\u0647 \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0648 \u062a\u063a\u0630\u06cc\u0647\u200c\u0627\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0627\u0633\u062a\u060c \u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u062a\u062e\u0635\u0635\u06cc \u0648 \u0645\u062a\u0646\u0627\u0633\u0628 \u0628\u0627 \u0634\u0631\u0627\u06cc\u0637 \u0648 \u0645\u062d\u062f\u0648\u062f\u06cc\u062a\u200c\u0647\u0627\u06cc \u062e\u0648\u062f\u062a\u0627\u0646\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<form class=\"cta-box\" data-form=\"moshavereh\" id=\"cta_body_building_p1\" data-channel-code=\"a-article\">\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\/body-building-1.png\" alt=\"\u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0645 \u062f\u0644\u062e\u0648\u0627\u0647 \u0628\u0627  \u06cc\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u062e\u062a\u0635\u0627\u0635\u06cc\" \/>\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\">\u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0645 \u062f\u0644\u062e\u0648\u0627\u0647 \u0628\u0627  \u06cc\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u062e\u062a\u0635\u0627\u0635\u06cc<\/div>\r\n            <\/div>\r\n            <div class=\"cta-box__body cta-box__body--white pb-5\">\u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0634\u0645\u0627\u0631\u062a \u0631\u0648 \u0627\u06cc\u0646\u062c\u0627 \u062b\u0628\u062a \u06a9\u0646.<\/div>\r\n            <div class=\"cta-box__form\">\r\n                <button type=\"submit\" class=\"cta-box__form-btn\">\u062b\u0628\u062a<\/button>\r\n                <input type=\"tel\" name=\"tel\" class=\"cta-box__form-input\" placeholder=\"09123456789\" \/>\r\n            <\/div>\r\n        <\/div>\r\n        <div class=\"submit-status\"><\/div>\r\n    <\/form>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u067e\u06cc\u0634\u0631\u0641\u062a-\u062a\u062f\u0631\u06cc\u062c\u06cc-\u062f\u0631-\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc\">\u06f2. \u067e\u06cc\u0634\u0631\u0641\u062a \u062a\u062f\u0631\u06cc\u062c\u06cc \u062f\u0631 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u06cc\u0633\u062a\u0645\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0622\u0646\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u0627\u0645\u0627 \u0647\u0645\u0647 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645\u200c\u0647\u0627 \u06cc\u06a9 \u0642\u0627\u0639\u062f\u0647 \u06a9\u0644\u06cc \u062f\u0627\u0631\u0646\u062f \u0648 \u0622\u0646 \u0647\u0645 \u067e\u06cc\u0634\u0631\u0641\u062a \u062a\u062f\u0631\u06cc\u062c\u06cc \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u062a\u062d\u0631\u06cc\u06a9 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0639\u0645\u06a9\u0644\u0631\u062f \u0628\u0647\u062a\u0631 \u0628\u0627\u06cc\u062f \u0628\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627 <a href=\"https:\/\/fitamin.ir\/mag\/what-are-the-basic-exercises-in-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a> \u0648 \u062d\u0631\u06a9\u0627\u062a \u0686\u0627\u0644\u0634\u06cc\u200c\u062a\u0631 \u0627\u0632 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\u0622\u062e\u0631 \u0647\u0645 \u06a9\u0627\u0645\u0644\u0627\u064b \u0645\u0631\u0628\u0648\u0637 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f \u062a\u0627 \u062f\u0642\u06cc\u0642\u0627\u064b \u0628\u062f\u0627\u0646\u06cc\u062f \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc\u200c\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u0631\u0648\u06cc \u0686\u0647 \u0686\u06cc\u0632\u0647\u0627\u06cc\u06cc \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0627\u06af\u0631 \u062a\u063a\u0630\u06cc\u0647 \u062e\u0648\u0628\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u0628\u0647 \u0633\u062e\u062a\u06cc \u0647\u0645 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u0628\u0627\u0632\u0647\u0645 \u062a\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06a9\u0627\u0641\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u062f\u0648\u0631\u0647 \u062d\u062c\u0645 \u0645\u0648\u0641\u0642\u06cc \u0631\u0627 \u0637\u06cc \u0646\u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\u062f. \u062d\u062a\u0645\u0627 \u0648 \u062d\u062a\u0645\u0627 \u0628\u0631\u0627\u06cc \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a\u200c\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0622\u0646\u200c\u0647\u0627 \u0641\u0631\u0635\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/04\/bulk-body.jpg\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc\" class=\"wp-image-25882\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/04\/bulk-body.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/04\/bulk-body-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0628\u0627-\u0686\u0647-\u0633\u0631\u0639\u062a\u06cc-\u0628\u0627\u06cc\u062f-\u0648\u0632\u0646-\u0627\u0636\u0627\u0641\u0647-\u06a9\u0646\u0645-\u0648-\u062f\u0648\u0631\u0647-\u062d\u062c\u0645-\u0686\u0642\u062f\u0631-\u0637\u0648\u0644-\u0645\u06cc-\u06a9\u0634\u062f\">\u0637\u0648\u0644 \u062f\u0648\u0631\u0647 \u062d\u062c\u0645 \u0648 \u0633\u0631\u0639\u062a \u0627\u0636\u0627\u0641\u0647 \u06a9\u0631\u062f\u0646 \u0648\u0632\u0646|\u0686\u0642\u062f\u0631 \u0637\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0634\u062f \u062a\u0627 \u062d\u062c\u0645 \u0628\u062f\u0646\u0645 \u0632\u06cc\u0627\u062f \u0634\u0648\u062f\u061f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0628\u062e\u0648\u0627\u0647\u06cc\u0645 \u0628\u0631\u0627\u0633\u0627\u0633 \u06cc\u06a9 \u0642\u0627\u0639\u062f\u0647 \u06a9\u0644\u06cc \u0628\u06af\u0648\u06cc\u06cc\u0645\u060c \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc\u060c \u0628\u0627\u06cc\u062f \u0647\u0641\u062a\u0647\u200c\u0627\u06cc \u06f2\u06f0\u06f0 \u062a\u0627 \u06f6\u06f0\u06f0 \u06af\u0631\u0645 \u0628\u0647 \u0648\u0632\u0646\u200c\u062a\u0627\u0646 \u0627\u0636\u0627\u0641\u0647 \u0634\u0648\u062f. \u0627\u0644\u0628\u062a\u0647 \u0628\u0627\u0632 \u0647\u0645 \u0628\u0633\u062a\u06af\u06cc \u0628\u0647 \u0633\u0627\u0628\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646\u200c\u062a\u0627\u0646 \u062f\u0627\u0631\u062f. \u0627\u06af\u0631 \u062a\u0627\u0632\u0647\u200c\u06a9\u0627\u0631 \u0628\u0627\u0634\u06cc\u062f \u0642\u0637\u0639\u0627\u064b \u0633\u0631\u06cc\u0639 \u0648\u0632\u0646 \u0645\u06cc\u200c\u06af\u06cc\u0631\u06cc\u062f. \u0648\u0644\u06cc \u06a9\u0633\u06cc \u06a9\u0647 \u06f5 \u0633\u0627\u0644 \u0627\u0633\u062a \u0628\u0627\u0634\u06af\u0627\u0647 \u0645\u06cc\u200c\u0631\u0648\u062f\u060c \u0642\u0637\u0639\u0627 \u0631\u0648\u0646\u062f \u06a9\u064f\u0646\u062f\u062a\u0631\u06cc \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u0634\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u0627\u062f\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0647\u0631 \u0647\u0641\u062a\u0647 \u062e\u0648\u062f\u062a\u0627\u0646 \u0631\u0627 \u062f\u0631 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u0645\u0634\u062e\u0635 \u0648\u0632\u0646 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u067e\u06cc\u0634\u0631\u0641\u062a\u200c\u062a\u0627\u0646 \u0645\u0634\u062e\u0635 \u0628\u0627\u0634\u062f \u0648 \u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u06a9\u0647 \u0645\u0633\u06cc\u0631 \u0631\u0627 \u062f\u0631\u0633\u062a \u0622\u0645\u062f\u0647\u200c\u0627\u06cc\u062f. \u0627\u06af\u0631 \u0645\u062a\u0648\u062c\u0647 \u0634\u062f\u06cc\u062f \u06a9\u0647 \u0628\u0627 \u06af\u0630\u0634\u062a \u0647\u0631 \u0647\u0641\u062a\u0647\u060c \u0639\u062f\u062f \u0631\u0648\u06cc \u062a\u0631\u0627\u0632\u0648 \u0628\u06cc\u0634\u062a\u0631 \u0646\u0634\u062f\u0647\u060c \u0628\u062f\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0645\u0634\u06a9\u0644\u06cc \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc\u200c\u062a\u0627\u0646 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0622\u0646 \u0631\u0627 \u0627\u0635\u0644\u0627\u062d \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0632 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0634\u062e\u0635\u06cc \u063a\u0627\u0641\u0644 \u0646\u0634\u0648\u06cc\u062f\u061b \u0686\u0631\u0627\u06a9\u0647 \u0644\u0627\u0632\u0645\u0647 \u0645\u0648\u0641\u0642\u06cc\u062a \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc\u060c \u062f\u0627\u0634\u062a\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0648\u0631\u0632\u0634\u06cc \u0645\u0646\u0627\u0633\u0628 \u0648 \u0627\u0635\u0648\u0644\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0648\u0644\u06cc\u0646 \u06a9\u0627\u0631\u06cc \u06a9\u0647 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062d\u062c\u0645\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0648\u0632\u0646\u062a\u0627\u0646 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0631\u0639\u0627\u06cc\u062a \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0627\u0633\u062a. \u0627\u0644\u0628\u062a\u0647 \u062a\u0635\u0648\u0631 \u0646\u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0647\u0645\u0647 \u0686\u06cc\u0632 \u0631\u0698\u06cc\u0645 \u0627\u0633\u062a\u060c \u0627\u06cc\u0646 \u0641\u0642\u0637 \u06cc\u06a9 \u0631\u0648\u06cc \u0633\u06a9\u0647 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0647\u0645\u200c\u062a\u0631 \u0627\u0632 \u0622\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627\u06cc\u062f \u062a\u0648\u0633\u0637 \u06cc\u06a9 \u0645\u0631\u0628\u06cc \u0628\u062f\u0646\u0633\u0627\u0632 \u0628\u0627\u062a\u062c\u0631\u0628\u0647 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0645\u0646\u062d\u0635\u0631 \u0628\u0647 \u0641\u0631\u062f \u0637\u0631\u0627\u062d\u06cc \u0634\u0648\u062f. \u0645\u0635\u0631\u0641 \u0645\u06a9\u0645\u0644 \u0646\u06cc\u0632 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0633\u06cc\u0631 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u062a\u0633\u0631\u06cc\u0639 \u06a9\u0646\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\">\u0633\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1656522629090\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">\u06f1. \u0686\u06af\u0648\u0646\u0647 \u062d\u062c\u0645 \u0628\u06af\u06cc\u0631\u06cc\u0645 | \u0686\u06af\u0648\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645 \u0628\u06af\u06cc\u0631\u06cc\u0645\u061f<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>\u0627\u0632 \u06cc\u06a9 \u0645\u0631\u0628\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u06a9\u0645\u06a9 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0627\u0632 \u062a\u063a\u0630\u06cc\u0647 \u0648\u0631\u0632\u0634\u06cc\u060c \u0645\u06a9\u0645\u0644\u060c \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u063a\u0627\u0641\u0644 \u0646\u0634\u0648\u06cc\u062f!<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1656522668436\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">\u06f2. \u0686\u06af\u0648\u0646\u0647 \u0633\u0631\u06cc\u0639 \u062d\u062c\u0645 \u0628\u06af\u06cc\u0631\u06cc\u0645\u061f<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0627 \u0645\u0634\u0648\u0631\u062a \u0645\u0631\u0628\u06cc\u060c \u0627\u0632 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0648 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062d\u062c\u0645\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u067e\u06cc\u0631\u0648\u06cc \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0631 \u0635\u0648\u0631\u062a \u0644\u0632\u0648\u0645 \u0645\u06a9\u0645\u0644 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f!<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1656522685389\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">\u06f3. \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0686\u0647 \u0628\u062e\u0648\u0631\u06cc\u0645\u061f<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>\u0645\u0646\u0627\u0628\u0639 \u063a\u0630\u0627\u06cc\u06cc \u0648 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0628\u0627\u0639\u062b \u0631\u0634\u062f \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627 \u0648  \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u061b \u0647\u0645\u0647 \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0645\u0637\u0644\u0628 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u0645.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1656522712837\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">\u06f4. \u0628\u0631\u0627\u06cc \u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u0686\u06af\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u0645\u061f<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>\u062d\u062a\u0645\u0627 \u0627\u0632 \u0645\u0631\u0628\u06cc\u200c\u062a\u0627\u0646 \u0628\u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0647 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062d\u062c\u0645\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u0637\u0631\u0627\u062d\u06cc \u06a9\u0646\u062f \u0648 \u0646\u06a9\u0627\u062a \u0644\u0627\u0632\u0645 \u0631\u0627 \u0628\u0631\u0627\u06cc \u062d\u062c\u0645\u200c\u06af\u06cc\u0631\u06cc \u0628\u0647\u062a\u0631 \u0648 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0628\u0647 \u0634\u0645\u0627 \u0628\u06af\u0648\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1656522739364\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">\u06f5. \u062f\u0648\u0631\u0647 \u062d\u062c\u0645 \u0686\u0646\u062f \u0645\u0627\u0647 \u0627\u0633\u062a\u061f<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>\u062f\u0648\u0631\u0647 \u062d\u062c\u0645 \u0632\u0645\u0627\u0646\u200c\u0628\u0631 \u0627\u0633\u062a \u0648 \u0628\u0647 \u0634\u0631\u0627\u06cc\u0637 \u0628\u062f\u0646\u06cc \u0634\u0645\u0627 \u0646\u06cc\u0632 \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f\u061b \u0648\u0644\u06cc \u0628\u0627 \u0631\u0639\u0627\u06cc\u062a \u0646\u06a9\u0627\u062a\u06cc \u06a9\u0647 \u062f\u0631 \u0645\u0637\u0644\u0628 \u06af\u0641\u062a\u0647\u200c\u0627\u06cc\u0645\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u0632\u0645\u0627\u0646 \u06a9\u0648\u062a\u0627\u0647\u06cc \u0628\u0647 \u062d\u062c\u0645 \u0642\u0627\u0628\u0644 \u062a\u0648\u062c\u0647\u06cc \u0628\u0631\u0633\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1773485844214\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">\u06f6. \u062f\u0631 \u0647\u0631 \u0645\u0627\u0647 \u0686\u0642\u062f\u0631 \u0648\u0632\u0646 \u0627\u0636\u0627\u0641\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0645\u061f<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0633\u062a\u06af\u06cc \u0628\u0647 \u0633\u0627\u0628\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u062a\u063a\u0630\u06cc\u0647 \u0648 \u0648\u0636\u0639\u06cc\u062a \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0634\u0645\u0627 \u062f\u0627\u0631\u062f \u0627\u0645\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u06cc\u0627\u0646\u06af\u06cc\u0646 \u0645\u0627\u0647\u06cc \u062d\u062f\u0648\u062f \u06f2\u06f0\u06f0 \u062a\u0627 \u06f6\u06f0\u06f0 \u06af\u0631\u0645 \u0627\u0636\u0627\u0641\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1773485898750\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">\u06f7. \u0628\u0631\u0627\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u0628\u0627\u06cc\u062f \u0648\u0632\u0646\u0647 \u0633\u0646\u06af\u06cc\u0646 \u0628\u0632\u0646\u0645\u061f<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0627\u0632 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1773485931182\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">\u06f8. \u0628\u0631\u0627\u06cc \u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u0686\u0647 \u0686\u06cc\u0632\u0647\u0627\u06cc\u06cc \u0628\u062e\u0648\u0631\u0645\u061f<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0648 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0641\u0631\u0627\u0648\u0627\u0646 \u0645\u06cc\u0644 \u06a9\u0646\u06cc\u062f \u0645\u062b\u0644 \u0646\u0627\u0646\u060c \u0645\u0627\u06a9\u0627\u0631\u0648\u0646\u06cc\u060c \u0633\u06cc\u0628 \u0632\u0645\u06cc\u0646\u06cc\u060c \u0645\u0631\u063a \u0648 \u062a\u062e\u0645 \u0645\u0631\u063a.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0645\u0646\u0628\u0639 :<\/strong> <a href=\"https:\/\/www.mikegingerich.com\/blog\/how-to-bulk-up-fast-a-complete-guide\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.mikegingerich.com\/blog\/how-to-bulk-up-fast-a-complete-guide\/\" rel=\"noreferrer noopener nofollow\">mikegingerich<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00ab\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc\u00bb \u0639\u0628\u0627\u0631\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0632\u06cc\u0627\u062f \u0627\u0632 \u0622\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f! \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0628\u0647 \u0635\u0648\u0631\u062a \u062f\u0648\u0631\u0647\u200c\u0627\u06cc \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0631\u0627\u06cc \u062d\u062c\u0645 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a\u0634\u0627\u0646 \u0631\u0627 \u0631\u0634\u062f \u062f\u0647\u0646\u062f \u0648 \u0642\u0648\u06cc\u200c\u062a\u0631 \u06a9\u0646\u0646\u062f. \u0627\u0645\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062c\u0645\u06cc \u062f\u0642\u06cc\u0642\u0627 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0627\u0635\u0648\u0644\u06cc [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":23803,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2,3],"tags":[212],"class_list":["post-1703","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-nutrition","tag-212"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/1703","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=1703"}],"version-history":[{"count":108,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/1703\/revisions"}],"predecessor-version":[{"id":83935,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/1703\/revisions\/83935"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/23803"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=1703"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=1703"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=1703"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}