{"id":2058,"date":"2021-03-23T11:00:03","date_gmt":"2021-03-23T06:30:03","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=2058"},"modified":"2026-07-27T14:07:45","modified_gmt":"2026-07-27T10:37:45","slug":"workout-plan-for-women-at-home","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/workout-plan-for-women-at-home\/","title":{"rendered":"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0648 \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0627\u0645\u0631\u0648\u0632\u0647 \u06cc\u06a9\u06cc \u0627\u0632 \u067e\u0631\u0637\u0631\u0641\u062f\u0627\u0631\u062a\u0631\u06cc\u0646\u200c \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u06cc\u0627 \u0628\u0627\u0634\u06af\u0627\u0647 \u0627\u0633\u062a. 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\u0627\u06cc\u0646 \u062a\u0635\u0648\u0631\u0627\u062a \u06af\u0630\u0634\u062a\u0647 \u06a9\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0631\u0627 \u0647\u0645\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a <a href=\"https:\/\/fitamin.ir\/mag\/aerobic-as-an-exercise\/\" data-type=\"post\" data-id=\"8450\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u06cc\u0631\u0648\u0628\u06cc\u06a9<\/a> \u0628\u062f\u0627\u0646\u0646\u062f \u0648 \u062f\u0633\u062a \u0632\u062f\u0646 \u0628\u0647 \u0648\u0632\u0646\u0647 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646 \u062c\u0627\u06cc\u0632 \u0646\u062f\u0627\u0646\u0646\u062f. \u0628\u0647 \u062c\u0631\u0627\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u06af\u0641\u062a \u06a9\u0647 \u0648\u0631\u0632\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0633\u0628\u062a \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc 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\u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u06f3 \u062f\u0631\u0635\u062f \u0627\u0632 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646\u062a\u0627\u0646 \u06a9\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u06cc\u0639\u0646\u06cc \u0628\u0647 \u0635\u0648\u0631\u062a \u062a\u0642\u0631\u06cc\u0628\u06cc \u06f7 \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631 <a href=\"https:\/\/fitamin.ir\/mag\/get-a-smaller-waist\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/get-a-smaller-waist\/\" rel=\"noreferrer noopener\">\u0633\u0627\u06cc\u0632 \u062f\u0648\u0631 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0628\u0627\u0631\u06cc\u06a9\u200c\u062a\u0631<\/a> \u062e\u0648\u0627\u0647\u062f \u0634\u062f \u06a9\u0647 \u062f\u0642\u06cc\u0642\u0627\u064b \u0647\u0645\u0627\u0646 \u062a\u063a\u06cc\u06cc\u0631 \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647\u200c\u0627\u06cc 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    <div class=\"women-workout-cta__footer women-workout-cta__footer-yellow\">\r\n            \t<a class=\"women-workout-cta__link\" href=\"https:\/\/fitamin.ir\/landings\/women-workout\">\u0645\u0634\u0627\u0647\u062f\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0627\u0646\u0648\u0627\u0646<\/a>\r\n            <\/div>\r\n        <\/div>\r\n\t\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 id=\"\u0641\u0648\u0627\u06cc\u062f-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u0628\u0627\u0646\u0648\u0627\u0646-\u0686\u0631\u0627-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u0632\u0646\u0627\u0646-\u0631\u0627-\u062a\u0648\u0635\u06cc\u0647-\u0645\u06cc-\u06a9\u0646\u06cc\u0645\" class=\"wp-block-heading\">\u0641\u0648\u0627\u06cc\u062f \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0628\u0647 \u06f1\u06f0 \u0645\u0632\u06cc\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0627\u0634\u0627\u0631\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0648 \u0645\u06cc\u200c\u06af\u0648\u06cc\u06cc\u0645 \u06a9\u0647 \u0648\u0631\u0632\u0634 \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0686\u0647 \u0641\u0648\u0627\u06cc\u062f\u06cc \u062f\u0627\u0631\u062f \u0648 \u0686\u0647 \u062a\u0627\u062b\u06cc\u0631\u0627\u062a\u06cc \u0628\u0631 \u0628\u062f\u0646 \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0622\u0646\u0627\u0646 \u062e\u0648\u0627\u0647\u062f \u06af\u0630\u0627\u0634\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f1. \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0637\u0628\u0642 \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0635\u0648\u0631\u062a \u06af\u0631\u0641\u062a\u0647 \u062f\u0631 \u062f\u0627\u0646\u0634\u06af\u0627\u0647 <em>\u0645\u0627\u0633\u0627\u0686\u0648\u0633\u062a<\/em> \u0622\u0645\u0631\u06cc\u06a9\u0627\u060c \u0627\u06af\u0631 \u062e\u0627\u0646\u0645\u06cc \u062f\u0648 \u06cc\u0627 \u0633\u0647 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647\u060c \u0628\u0647 \u0645\u062f\u062a \u062f\u0648 \u0645\u0627\u0647\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u062f \u0648 \u0648\u0632\u0646\u0647 \u0628\u0632\u0646\u062f\u060c 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aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"41472780462\"><script type=\"text\/JavaScript\" src=\"https:\/\/www.aparat.com\/embed\/pPMEk?data[rnddiv]=41472780462&amp;data[responsive]=yes\"><\/script><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 id=\"\u06f3-\u06a9\u0627\u0647\u0634-\u0627\u062d\u062a\u0645\u0627\u0644-\u0627\u0628\u062a\u0644\u0627-\u0628\u0647-\u067e\u0648\u06a9\u06cc-\u0627\u0633\u062a\u062e\u0648\u0627\u0646\" class=\"wp-block-heading\">\u06f3. \u0627\u062d\u062a\u0645\u0627\u0644 \u0627\u0628\u062a\u0644\u0627 \u0628\u0647 \u067e\u0648\u06a9\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u062a\u0645\u0627\u064b \u0634\u0646\u06cc\u062f\u0647\u200c\u0627\u06cc\u062f \u06a9\u0647 \u0627\u062d\u062a\u0645\u0627\u0644 \u0627\u0628\u062a\u0644\u0627 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aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 id=\"\u06f5-\u067e\u06cc\u0634\u0631\u0641\u062a-\u0641\u0648\u0642-\u0627\u0644\u0639\u0627\u062f\u0647-\u062f\u0631-\u0631\u0634\u062a\u0647-\u0648\u0631\u0632\u0634\u06cc\" class=\"wp-block-heading\">\u06f5. \u0628\u0627\u0639\u062b \u067e\u06cc\u0634\u0631\u0641\u062a \u0648 \u0631\u0634\u062f \u0634\u0645\u0627 \u062f\u0631 \u0627\u0646\u0648\u0627\u0639 \u0631\u0634\u062a\u0647\u200c\u0647\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0627\u06cc\u062f \u0634\u0645\u0627 \u0647\u0645 \u0639\u0644\u0627\u0642\u0647 \u0628\u0647 \u0631\u0634\u062a\u0647 \u0648\u0631\u0632\u0634\u06cc\u0650 \u062e\u0627\u0635\u06cc \u062f\u0627\u0631\u06cc\u062f\u060c \u0645\u062b\u0644\u0627\u064b \u062f\u0648\u0633\u062a \u062f\u0627\u0631\u06cc\u062f \u0628\u0627\u0646\u0648\u06cc\u06cc \u0641\u0648\u062a\u0633\u0627\u0644\u06cc\u0633\u062a\u060c 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\u0648\u0631\u0632\u0634 \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u06af\u0631 \u0628\u0647 \u0637\u0648\u0631 \u0645\u0646\u0638\u0645 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f \u200b\u200b\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0648\u0644\u06cc\u062f \u0622\u0646\u062a\u06cc \u0627\u06a9\u0633\u06cc\u062f\u0627\u0646\u200c\u0647\u0627\u06cc \u0637\u0628\u06cc\u0639\u06cc \u0628\u062f\u0646 \u0634\u0645\u0627 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f \u06a9\u0647 \u062f\u0631 \u0645\u062d\u0627\u0641\u0638\u062a \u0627\u0632 \u0633\u0644\u0648\u0644\u200c\u0647\u0627\u06cc \u067e\u0648\u0633\u062a\u06cc \u0645\u0648\u062b\u0631 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0686\u0646\u06cc\u0646 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\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646\" class=\"wp-image-26147\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/03\/cx.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/03\/cx-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 id=\"\u06f7-\u0645\u0628\u0627\u0631\u0632\u0647-\u0628\u0627-\u0627\u0641\u0633\u0631\u062f\u06af\u06cc-\u0648-\u0627\u0641\u0632\u0627\u06cc\u0634-\u0627\u0646\u06af\u06cc\u0632\u0647-\u0632\u0646\u062f\u06af\u06cc\" class=\"wp-block-heading\">\u06f7.   \u062d\u0627\u0644 \u0631\u0648\u062d\u06cc\u200c\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0637\u0628\u0642 \u0645\u0637\u0627\u0644\u0639\u0647\u200c\u0627\u06cc \u06a9\u0647 \u062f\u0631 \u062f\u0627\u0646\u0634\u06af\u0627\u0647 \u0647\u0627\u0631\u0648\u0627\u0631\u062f \u0635\u0648\u0631\u062a \u06af\u0631\u0641\u062a\u060c \u0628\u0639\u062f \u0627\u0632 \u0645\u062f\u062a \u06f1\u06f0 \u0647\u0641\u062a\u0647 \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646\u060c \u0645\u06cc\u0632\u0627\u0646 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u0648 \u0639\u0644\u0627\u0626\u0645 \u0628\u0627\u0644\u06cc\u0646\u06cc\u0650 \u0628\u06cc\u0645\u0627\u0631\u0627\u0646\u0650 \u0645\u0648\u0631\u062f \u0645\u0637\u0627\u0644\u0639\u0647 \u06a9\u0627\u0647\u0634 \u06cc\u0627\u0641\u062a\u0647 \u0648 \u0627\u06cc\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646\u0650 \u062a\u0627\u0632\u0647\u200c\u06a9\u0627\u0631\u060c \u0628\u0627 \u0645\u06cc\u0644 \u0648 \u0631\u063a\u0628\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0633\u0631 \u062c\u0644\u0633\u0647\u200c\u0647\u0627\u06cc\u0650 \u0645\u0634\u0627\u0648\u0631\u0647\u200c\u0634\u0627\u0646 \u062d\u0627\u0636\u0631 \u0634\u062f\u0647 \u0648 \u0627\u0646\u06af\u06cc\u0632\u0647 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0647\u0645 \u0628\u0631\u0627\u06cc \u0627\u062f\u0627\u0645\u0647 \u0632\u0646\u062f\u06af\u06cc\u200c\u0634\u0627\u0646 \u062f\u0627\u0634\u062a\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u06cc\u0627\u062f\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646\u060c \u0627\u0639\u062a\u0645\u0627\u062f\u0628\u0647\u200c\u0646\u0641\u0633 \u0648 \u0627\u0646\u06af\u06cc\u0632\u0647 \u0634\u0645\u0627 \u0628\u06cc\u0634\u062a\u0631 \u062e\u0648\u0627\u0647\u062f \u0634\u062f \u0648 \u0628\u0627 \u0627\u0646\u0631\u0698\u06cc \u0628\u0647\u062a\u0631\u06cc \u0632\u0646\u062f\u06af\u06cc \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 id=\"\u06f8-\u0627\u0646\u062c\u0627\u0645-\u0622\u0646-\u062f\u0631-\u0647\u0631-\u0633\u0646-\u0648-\u0633\u0627\u0644\u06cc\" class=\"wp-block-heading\">\u06f8. \u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u0633\u0646\u06cc \u0646\u062f\u0627\u0631\u062f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062c\u0627\u0644\u0628 \u0627\u0633\u062a \u0628\u062f\u0627\u0646\u06cc\u062f \u06a9\u0647 \u062d\u062a\u06cc \u0632\u0646\u0627\u0646 \u06f8\u06f0 \u0633\u0627\u0644\u0647 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0628\u0647\u0631\u0647\u200c\u0645\u0646\u062f \u0634\u0648\u0646\u062f. \u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0647\u06cc\u0686\u200c\u06af\u0627\u0647 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647\u200c\u062a\u0627\u0646 \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u06a9\u0633\u06cc \u0646\u0634\u0648\u06cc\u062f\u060c \u0686\u0627\u0631\u0647 \u0648 \u0631\u0627\u0647\u200c\u0650\u062d\u0644 \u0634\u0645\u0627 \u0648\u0632\u0646\u0647\u200c\u0632\u062f\u0646 \u0648 \u0634\u0631\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0627\u0633\u062a. \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0627\u0646\u062a\u062e\u0627\u0628 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc\u0650 \u0645\u0646\u0638\u0645 \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u062d\u06a9\u0645 \u0633\u0631\u0645\u0627\u06cc\u0647\u200c\u06af\u0630\u0627\u0631\u06cc \u0647\u0645\u06cc\u0634\u06af\u06cc \u0631\u0627 \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u0634\u062a.<\/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\/bodyweight-workouts-like-a-pro\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0648 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0642\u062f\u0631\u062a\u06cc<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 id=\"\u06f9-\u06a9\u0627\u0647\u0634-\u0627\u0628\u062a\u0644\u0627-\u0628\u0647-\u0628\u06cc\u0645\u0627\u0631\u06cc-\u0642\u0644\u0628\u06cc-\u0648-\u062f\u06cc\u0627\u0628\u062a\" class=\"wp-block-heading\">\u06f9. \u0627\u0632 \u0634\u0645\u0627 \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u0628\u06cc\u0645\u0627\u0631\u06cc \u0642\u0644\u0628\u06cc \u0648 \u062f\u06cc\u0627\u0628\u062a \u0645\u0631\u0627\u0642\u0628\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0637\u0628\u0642 \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0635\u0648\u0631\u062a \u06af\u0631\u0641\u062a\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627\u0639\u062b \u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0627\u0628\u062a\u0644\u0627 \u0628\u0647 \u062f\u06cc\u0627\u0628\u062a \u0634\u0648\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0627\u0639\u062b \u06a9\u0627\u0647\u0634 \u0641\u0634\u0627\u0631 \u062e\u0648\u0646\u060c \u0628\u0647\u0628\u0648\u062f \u0633\u0644\u0627\u0645\u062a\u06cc \u0642\u0644\u0628 \u0648 \u0639\u0631\u0648\u0642 \u062e\u0648\u0627\u0647\u062f \u0634\u062f. \u0628\u0627 \u062a\u0631\u06a9\u06cc\u0628 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u0627\u06cc\u0646 \u0641\u0648\u0627\u06cc\u062f \u0628\u0647 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0645\u06cc\u200c\u0631\u0633\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 id=\"\u06f1\u06f0-\u06a9\u0627\u0647\u0634-\u0622\u0633\u06cc\u0628-\u06a9\u0645\u0631\u062f\u0631\u062f\" class=\"wp-block-heading\">\u06f1\u06f0. \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u0631\u062a\u0627\u0646 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u062a\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0648\u0632\u0646\u0647\u200c\u0632\u062f\u0646 \u0628\u0627\u0639\u062b \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0648 \u0627\u0633\u062a\u062d\u06a9\u0627\u0645 \u0645\u0641\u0627\u0635\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f. <a href=\"https:\/\/fitamin.ir\/mag\/best-exercises-for-low-back-muscle\/\" target=\"_blank\" data-type=\"post\" data-id=\"647\" rel=\"noreferrer noopener\">\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u0631<\/a> \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u06a9\u0627\u0631 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0627\u0639\u062b \u06a9\u0627\u0647\u0634 \u0648 \u062d\u062a\u06cc \u062a\u0633\u06a9\u06cc\u0646\u0650 \u06a9\u0645\u0631\u062f\u0631\u062f\u062a\u0627\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 id=\"\u067e\u0627\u0633\u062e-\u0628\u0647-\u06cc\u06a9-\u0634\u0627\u06cc\u0639\u0647-\u0642\u062f\u06cc\u0645\u06cc-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u0628\u0627\u0646\u0648\u0627\u0646-\u0631\u0627-\u062f\u0631\u0634\u062a-\u0647\u06cc\u06a9\u0644-\u0645\u06cc-\u06a9\u0646\u062f-\u06cc\u0627-\u0646\u0647\" class=\"wp-block-heading\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0631\u0627 \u062f\u0631\u0634\u062a \u0647\u06cc\u06a9\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f \u06cc\u0627 \u0646\u0647\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062e\u06cc\u0631. \u0642\u0627\u0637\u0639\u0627\u0646\u0647 \u0645\u06cc\u200c\u06af\u0648\u06cc\u06cc\u0645 \u06a9\u0647 \u0635\u0631\u0641 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0647\u06cc\u0686 \u0628\u0627\u0646\u0648\u06cc\u06cc \u0631\u0627 \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u062d\u062c\u06cc\u0645 \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f. \u0641\u06cc\u0632\u06cc\u0648\u0644\u0648\u0698\u06cc \u0632\u0646\u0627\u0646 \u0648 \u0645\u0631\u062f\u0627\u0646 \u0627\u0632 \u0627\u0633\u0627\u0633 \u0628\u0627\u0647\u0645 \u062a\u0641\u0627\u0648\u062a \u062f\u0627\u0631\u062f. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 <a href=\"https:\/\/fitamin.ir\/mag\/weight-training-without-bulking-for-women\/\" data-type=\"post\" data-id=\"42569\">\u0645\u0631\u062f\u0627\u0646\u0647 \u0634\u062f\u0646 \u0647\u06cc\u06a9\u0644 \u0632\u0646\u0627\u0646 \u0628\u0627 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<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 id=\"\u0631\u0627\u0647\u0646\u0645\u0627\u06cc-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u0628\u0627\u0646\u0648\u0627\u0646-\u062f\u0631-\u062e\u0627\u0646\u0647\" class=\"wp-block-heading\">\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0627\u06cc\u062f \u0641\u06a9\u0631 \u06a9\u0646\u06cc\u062f \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/women-building-muscle\/\" target=\"_blank\" data-type=\"post\" data-id=\"31869\" rel=\"noreferrer noopener\">\u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc 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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:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 id=\"7-\u062a\u0645\u0631\u06cc\u0646-\u0642\u062f\u0631\u062a\u06cc-\u062f\u0631-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u0628\u0627\u0646\u0648\u0627\u0646\" class=\"wp-block-heading\">\u0645\u0639\u0631\u0641\u06cc \u06f7 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u062f\u0631 \u0645\u0646\u0632\u0644 <\/h2>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u0627 \u0647\u062f\u0641 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 (\u0646\u0647 \u0633\u0627\u062e\u062a 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\u06f1\u06f0\u062a\u0627\u06cc\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"tw-target-text\"><span class=\"fonttools-rtl\" lang=\"fa\"><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0631\u0627 \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0647 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u06cc\u06a9 \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0632\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u067e\u0633 \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u0627\u0633\u06a9\u0648\u0627\u062a\u060c \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062a\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0628\u0631\u06cc\u062f \u0648 \u06cc\u06a9 \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0628\u0632\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062d\u0648\u0627\u0633\u200c\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u06a9\u0627\u0645\u0644\u0627 \u0628\u0627\u0632 \u0646\u0634\u0648\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 id=\"2-\u0644\u0627\u0646\u06af\u0632-\u0628\u0627-\u0632\u06cc\u0631\u0628\u063a\u0644-\u062f\u0645\u0628\u0644-\u062a\u06a9-\u062e\u0645\" class=\"wp-block-heading\">\u06f2. \u0644\u0627\u0646\u06af \u0628\u0627 \u0632\u06cc\u0631\u0628\u063a\u0644 \u062f\u0645\u0628\u0644 \u062a\u06a9 \u062e\u0645<\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video aligncenter\"><video controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/03\/lungetorow2-2.mp4\"><\/video><\/figure>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631 : \u06f3 \u0633\u062a \u06f1\u06f0\u062a\u0627\u06cc\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"tw-target-text\"><span class=\"fonttools-rtl\" lang=\"fa\"><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u067e\u0627\u06cc \u0686\u067e \u0628\u0647 \u062c\u0644\u0648\u060c \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0628\u0647 \u0639\u0642\u0628 \u0628\u0627\u0634\u062f \u0648 \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0646\u06cc\u0645\u0647 \u0633\u0646\u06af\u06cc\u0646 \u062f\u0631 \u062f\u0633\u062a \u0631\u0627\u0633\u062a\u200c\u062a\u0627\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0633\u062a \u0686\u067e \u0631\u0627 \u0631\u0648\u06cc \u0631\u0627\u0646 \u0686\u067e \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0647\u0631 \u062f\u0648 \u0632\u0627\u0646\u0648 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631\u06a9\u0647 \u0644\u0627\u0646\u06af\u0632 \u0645\u06cc\u200c\u0632\u0646\u06cc\u062f\u060c \u0622\u0631\u0646\u062c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0628\u062f\u0646\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u067e\u0633 \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u062a\u06a9\u0631\u0627\u0631 \u062a\u0639\u06cc\u06cc\u0646\u200c\u0634\u062f\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0637\u0631\u0641\u06cc\u0646 \u0631\u0627 \u0639\u0648\u0636 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 id=\"2-\u0644\u0627\u0646\u06af\u0632-\u0628\u0627-\u0632\u06cc\u0631\u0628\u063a\u0644-\u062f\u0645\u0628\u0644-\u062a\u06a9-\u062e\u0645\" class=\"wp-block-heading\">\u06f3. \u062f\u062f\u0644\u06cc\u0641\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648<\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video aligncenter\"><video controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/03\/deadlifttobicepcurl2-1546270111.mp4\"><\/video><\/figure>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631 : \u06f3 \u0633\u062a \u06f1\u06f0\u062a\u0627\u06cc\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"tw-target-text\"><span class=\"fonttools-rtl\" lang=\"fa\"><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0627\u0628\u062a\u062f\u0627 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u06cc\u06a9 \u062f\u062f\u0644\u06cc\u0641\u062a \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0632\u0646\u06cc\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0645\u0627\u0646\u0646\u062f \u062a\u0635\u0648\u06cc\u0631 \u0646\u0632\u062f\u06cc\u06a9 \u067e\u0627 \u0646\u06af\u0647\u200c\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u0647\u0646\u06af\u0627\u0645 \u0627\u06cc\u0633\u062a\u0627\u062f\u0646\u060c \u062f\u0633\u062a\u0627\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u06cc\u06a9 \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0628\u0632\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 id=\"4-\u0644\u0627\u0646\u06af\u0632-\u0636\u0631\u0628\u062f\u0631\u06cc-\u0628\u0627-\u06a9\u0648\u0644-\u062f\u0645\u0628\u0644\" class=\"wp-block-heading\">\u06f4. \u0644\u0627\u0646\u06af\u0632 \u0636\u0631\u0628\u062f\u0631\u06cc \u0628\u0627 \u06a9\u0648\u0644 \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video aligncenter\"><video controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/03\/curtsytouprightrow2-4.mp4\"><\/video><\/figure>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631 : \u06f3 \u0633\u062a \u06f1\u06f0\u062a\u0627\u06cc\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"tw-target-text\"><span class=\"fonttools-rtl\" lang=\"fa\"><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0628\u0627\u0632\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f \u0648 \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0633\u0628\u06a9 \u062f\u0631 \u0647\u0631 \u062f\u0633\u062a \u062f\u0627\u0631\u06cc\u062f\u060c \u067e\u0627\u06cc \u0686\u067e \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0645\u062a \u06cc\u0627 \u0632\u06cc\u0631\u0627\u0646\u062f\u0627\u0632 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0627 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u06cc\u06a9 \u0644\u0627\u0646\u06af\u0632 \u0636\u0631\u0628\u062f\u0631\u06cc \u0628\u0632\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0648\u0642\u062a\u06cc \u0628\u0644\u0646\u062f \u0634\u062f\u06cc\u062f \u06cc\u06a9 \u0628\u0627\u0631 \u062d\u0631\u06a9\u062a <a href=\"https:\/\/fitamin.ir\/mag\/movement\/%da%a9%d9%88%d9%84-%d8%af%d9%85%d8%a8%d9%84\/\" target=\"_blank\" data-type=\"movement\" data-id=\"11294\" rel=\"noreferrer noopener\">\u06a9<\/a><a href=\"https:\/\/fitamin.ir\/mag\/movement\/%da%a9%d9%88%d9%84-%d8%af%d9%85%d8%a8%d9%84\/\" data-type=\"movement\" data-id=\"11294\">\u0648\u0644 \u062f\u0645\u0628\u0644<\/a> \u0628\u0632\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u06cc\u06a9 \u0644\u0627\u0646\u06af\u0632 \u0636\u0631\u0628\u062f\u0631\u06cc \u062f\u06cc\u06af\u0631 \u0628\u0627 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062e\u0648\u062f \u0628\u0632\u0646\u06cc\u062f \u0648 \u062d\u0631\u06a9\u062a \u06a9\u0648\u0644 \u062f\u0645\u0628\u0644 \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 id=\"5-\u067e\u0644-\u0628\u0627\u0633\u0646-\u067e\u0634\u062a-\u0628\u0627\u0632\u0648\" class=\"wp-block-heading\">\u06f5. \u067e\u0644 \u0628\u0627\u0633\u0646 \u067e\u0634\u062a \u0628\u0627\u0632\u0648<\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video aligncenter\"><video controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/03\/bridgetoheadbanger3-5.mp4\"><\/video><\/figure>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631 : \u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"tw-target-text\"><span class=\"fonttools-rtl\" lang=\"fa\"><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"fonttools-rtl\" lang=\"fa\">\u062f\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646\u060c \u0627\u0628\u062a\u062f\u0627 \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/span><\/li>\n\n\n\n<li><span class=\"fonttools-rtl\" lang=\"fa\">\u062f\u0631 \u0647\u0631 \u062f\u0633\u062a \u062e\u0648\u062f \u062f\u0645\u0628\u0644 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u061b&nbsp;<\/span><\/li>\n\n\n\n<li>\u062f\u0631\u062d\u0627\u0644\u06cc \u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f \u0628\u0627\u0633\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u067e\u0633 \u0627\u0632 \u067e\u0644 \u0628\u0627\u0633\u0646 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc<span class=\"fonttools-rtl\" lang=\"fa\"> \u0622\u0631\u0646\u062c \u062e\u0648\u062f \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u062a\u0627 \u06af\u0648\u0634 \u062e\u0648\u062f \u0628\u0631\u0633\u0627\u0646\u06cc\u062f\u061b<\/span><\/li>\n\n\n\n<li><span class=\"fonttools-rtl\" lang=\"fa\">\u0628\u0627\u0632\u0648\u0647\u0627 \u0631\u0627 \u062f\u0631\u0627\u0632 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0627\u0633\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f.&nbsp;<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 id=\"6-\u0634\u0646\u0627-\u0633\u0648\u0626\u062f\u06cc-\u0648-\u067e\u0644\u0627\u0646\u06a9-\u062c\u06a9\" class=\"wp-block-heading\">\u06f6. \u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0648 \u067e\u0644\u0627\u0646\u06a9 \u062c\u06a9<\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video aligncenter\"><video controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/03\/pushuptoplankjack3-1546270604.mp4\"><\/video><\/figure>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631 : \u06f3 \u0633\u062a \u06f8\u062a\u0627\u06cc\u06cc<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"tw-target-text\"><span class=\"fonttools-rtl\" lang=\"fa\"><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062d\u0631\u06a9\u062a \u0628\u0639\u062f\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0648 \u067e\u0644\u0627\u0646\u06a9 \u062c\u06a9 \u0627\u0633\u062a\u061b<\/li>\n\n\n\n<li>\u0627\u0628\u062a\u062f\u0627 \u06cc\u06a9 \u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0628\u0632\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u067e\u0633 \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u0645\u0627\u0646\u0646\u062f \u062a\u0635\u0648\u06cc\u0631 \u06cc\u06a9 \u062c\u06a9 \u06a9\u0627\u0645\u0644 \u0628\u0632\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 id=\"7-\u0686\u0631\u062e\u0634-\u0631\u0648\u0633\u06cc-\u0628\u0627-\u0634\u06a9\u0645\" class=\"wp-block-heading\">\u06f7. \u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc \u0628\u0627 \u0634\u06a9\u0645<\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video aligncenter\"><video controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/03\/russiantwist2-1546270809.mp4\"><\/video><\/figure>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631 : \u06f3 \u0633\u062a \u06f1\u06f0\u062a\u0627\u06cc\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"tw-target-text\"><span class=\"fonttools-rtl\" lang=\"fa\"><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0647 \u067e\u0634\u062a \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0686\u0646\u062f \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627 \u0628\u0627\u0633\u0646 \u062a\u0639\u0627\u062f\u0644 \u062e\u0648\u062f \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062a\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0686\u067e \u0648 \u0633\u067e\u0633 \u0631\u0627\u0633\u062a\u060c \u0633\u067e\u0633 \u0686\u067e \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0647 \u062d\u062f \u0648\u0633\u0637 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f\u060c \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0648 \u062b\u0627\u0646\u06cc\u0647 \u0628\u0645\u0627\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0627\u0632 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0632\u0646\u0627\u0646 \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-right\" id=\"\u0646\u0645\u0648\u0646\u0647-\u0628\u0631\u0646\u0627\u0645\u0647-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u0628\u0627\u0646\u0648\u0627\u0646-\u0633\u0637\u062d-\u0645\u0628\u062a\u062f\u06cc\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0628\u0631\u0627\u06cc \u0641\u0631\u0645 \u062f\u0647\u06cc \u0639\u0636\u0644\u0627\u062a \u062f\u0631 \u0645\u0646\u0632\u0644 (\u0645\u0628\u062a\u062f\u06cc)<\/h2>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0647 \u0628\u062e\u0634 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647\u060c \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0648 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u062a\u0642\u0633\u06cc\u0645 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0648 \u0628\u0631\u0627\u06cc \u0647\u0631 \u06a9\u062f\u0627\u0645 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0627\u06cc \u0628\u0647 \u0634\u0645\u0627 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 id=\"\u0628\u0631\u0646\u0627\u0645\u0647-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u0628\u0627\u0646\u0648\u0627\u0646-\u0628\u0631\u0627\u06cc-\u067e\u0627\u06cc\u06cc\u0646-\u062a\u0646\u0647\" class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"> \u062d\u0631\u06a9\u062a<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u06cc\u0633\u062a\u0627<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0644\u0627\u0646\u06af \u0628\u0627 \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0644 \u0628\u0627\u0633\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f0\u062a\u0627\u06cc\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u06cc\u0633\u062a\u0627\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0627\u06cc\u0633\u062a\u0627.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u06cc\u0633\u062a\u0627<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u062c\u0644\u0648\u06cc \u0628\u062f\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u06cc\u0627 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634\u200c\u0647\u0627 \u062c\u0645\u0639 \u0634\u0648\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u062d\u0627\u0644\u062a \u0646\u0634\u0633\u062a\u0646 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u060c \u0637\u0648\u0631\u06cc\u200c \u06a9\u0647 \u067e\u0634\u062a\u200c\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0648 \u0633\u0631\u0648\u0633\u06cc\u0646\u0647 \u0634\u0645\u0627 \u0631\u0648 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0627\u0632 \u0646\u0648\u06a9 \u067e\u0646\u062c\u0647 \u0634\u0645\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0645\u0631\u0628\u06cc \u062a\u0639\u06cc\u06cc\u0646 \u06a9\u0631\u062f\u0647\u060c \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0644\u0627\u0646\u06af-\u0628\u0627-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"14px\"} -->\n<div style=\"height:14px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0648 \u062f\u0645\u0628\u0644 \u062f\u0631 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u067e\u0627 \u062c\u0644\u0648 \u0648 \u06cc\u06a9 \u067e\u0627 \u062f\u0631 \u0639\u0642\u0628 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\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 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u0639\u0642\u0628\u06cc \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0631\u062e\u0648\u0631\u062f \u0646\u06a9\u0646\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0627\u0632 \u0634\u0633\u062a \u067e\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0627\u0644\u0627 \u0622\u0645\u062f\u0647 \u0648 \u062f\u0631 \u0647\u0645\u0627\u0646 \u062d\u0627\u0644\u062a \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\/how-to-do-lunges-and-why\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0628\u0631\u0627\u06cc \u0686\u06cc \u062e\u0648\u0628\u0647 \u0648 \u0686\u0637\u0648\u0631 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0644-\u0628\u0627\u0633\u0646.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\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\":\"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\u062e\u0648\u0627\u0628\u06cc\u062f \u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u06a9\u0641 \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>\u0632\u0627\u0648\u06cc\u0647 \u0632\u0627\u0646\u0648 \u06f3\u06f0 \u062a\u0627 \u06f4\u06f0 \u062f\u0631\u062c\u0647 \u0628\u0627\u0634\u062f \u0648 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0648 \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\u0633\u0646 \u0648 \u06a9\u0645\u0631 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f \u062a\u0627\u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0628\u062f\u0646\u062a\u0627\u0646 \u0635\u0627\u0641 \u0648 \u0628\u0627\u0633\u0646 \u0634\u0645\u0627 \u06a9\u0627\u0645\u0644\u0627 \u0645\u0646\u0642\u0628\u0636 \u0634\u0648\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 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632 \u06af\u0631\u062f\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<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<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 id=\"\u0628\u0631\u0646\u0627\u0645\u0647-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u0628\u0627\u0646\u0648\u0627\u0646-\u0628\u0631\u0627\u06cc-\u0628\u0627\u0644\u0627\u062a\u0646\u0647\" class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0628\u0631\u0627\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u062d\u0631\u06a9\u062a<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u06cc\u0646\u0647-\u0647\u0627\u0644\u062a\u0631-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \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>\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 \u0628\u0627\u0634\u062f\u060c \u06a9\u0645\u06cc \u0628\u0627\u0632\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 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\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 \u0628\u0627\u0632\u062f\u0645 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>(\u0646\u0641\u0633\u062a\u0627\u0646 \u0631\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062f\u0647\u06cc\u062f) \u0631\u0648\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f\u060c \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f \u0648 \u067e\u0633 \u0627\u0632 \u06a9\u0645\u06cc \u0645\u06a9\u062b\u060c \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\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\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u0631\u0634\u0627\u0646\u0647-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0627\u0633\u062a \u062f\u0631 \u0647\u0631 \u062f\u0633\u062a \u062e\u0648\u062f \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644 \u0631\u0627 \u062a\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0633\u0631 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u0632 \u0648 \u0632\u0627\u0648\u06cc\u0647 \u062d\u062f\u0648\u062f \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u0628\u062f\u0648\u0646 \u0622\u0646\u200c\u06a9\u0647 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0634\u0648\u06cc\u062f \u0648 \u06cc\u0627 \u0627\u0632 \u067e\u0627\u0647\u0627 \u06a9\u0645\u06a9 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0631\u062f\u0647 \u062a\u0627 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0628\u0631\u06cc\u062f\u060c \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/best-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644-\u062e\u0648\u0627\u0628\u06cc\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0645\u0642\u0627\u0628\u0644 \u0633\u0631\u0634\u0627\u0646\u0647 \u062e\u0648\u062f \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647\u200c\u0627\u06cc\u062f\u060c \u0631\u0648\u06cc \u0645\u06cc\u0632 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u0646\u062f \u0648 \u0628\u0627 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u06cc\u0627 \u0632\u0645\u06cc\u0646 \u0632\u0627\u0648\u06cc\u0647 \u0646\u0648\u062f \u062f\u0631\u062c\u0647 \u062a\u0634\u06a9\u06cc\u0644 \u062f\u0647\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0645\u0642\u0627\u0628\u0644 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u062b\u0627\u0628\u062a \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>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062a\u0627 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0646\u06cc\u0645\u0647 \u0628\u0627\u0644\u0627\u06cc \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u062b\u0627\u0628\u062a \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \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\/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><\/div>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 id=\"\u0628\u0631\u0646\u0627\u0645\u0647-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u0628\u0627\u0646\u0648\u0627\u0646-\u0645\u06cc\u0627\u0646-\u062a\u0646\u0647\" class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u062d\u0631\u06a9\u062a<\/th><th>\u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0631\u0627\u0646\u0686<\/td><td>\u06f3 \u0633\u062a \u06f2\u06f0\u062a\u0627\u06cc\u06cc <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0644\u0627\u0646\u06a9<\/td><td>\u06f3 \u0633\u062a \u06f6\u06f0\u062b\u0627\u0646\u06cc\u0647\u200c\u0627\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0631\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f5\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686\" autoplay loop muted><source 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 \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 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0627\u0633\u062a\u060c \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0633\u0645\u062a \u062f\u0627\u062e\u0644 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0642\u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0645\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u06a9\u0645\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0641\u0627\u0635\u0644\u0647 \u0628\u06af\u06cc\u0631\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u062d\u0631\u06a9\u062a\u060c \u0645\u0627\u0647\u06cc\u0686\u0647 \u0634\u06a9\u0645 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0647 \u0648 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u061b \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u062f\u0648\u0646 \u0636\u0631\u0628\u0647\u060c \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u0646\u06cc\u0627\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0641\u0627\u0635\u0644\u0647 \u0686\u0627\u0646\u0647 \u062a\u0627 \u0633\u06cc\u0646\u0647 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06cc\u06a9 \u0633\u06cc\u0628 \u0628\u0627\u0634\u062f \u0648 \u062f\u0631 \u0647\u0645\u0627\u0646 \u0648\u0636\u0639\u06cc\u062a \u062b\u0627\u0628\u062a \u0628\u0645\u0627\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\/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=\"\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 class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0631\u0627\u0646\u0686-\u0645\u0639\u06a9\u0648\u0633.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633<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 \u0632\u0645\u06cc\u0646 \u0637\u0648\u0631\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u067e\u0634\u062a\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627 \u062e\u0645 \u0648 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u0628\u0627\u0634\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 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0627\u0634\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\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f \u0648 \u0628\u0627\u0633\u0646 \u0648 \u06a9\u0645\u0631 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/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 class=\"item\"><video title=\"\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0686\u0631\u062e\u0634-\u0631\u0648\u0633\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0686\u0631\u062e\u0634 \u0631\u0648\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 \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u0632\u0627\u0646\u0648 \u062e\u0645 \u0634\u062f\u0647 \u0628\u0627\u0634\u0646\u062f \u0648 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 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--><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 id=\"\u0634\u0631\u0648\u0639-\u0648\u0631\u0632\u0634-\u062f\u0631-\u062e\u0627\u0646\u0647-\u0628\u0631\u0627\u06cc-\u0628\u0627\u0646\u0648\u0627\u0646\" class=\"wp-block-heading\">\u0634\u0631\u0648\u0639 <a href=\"https:\/\/fitamin.ir\/mag\/best-home-workouts-to-get-it\/\" target=\"_blank\" rel=\"noopener\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647<\/a> \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646<\/h2>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f \u0628\u0647 \u062e\u0635\u0648\u0635 \u0628\u0627\u0646\u0648\u0627\u0646 \u0631\u0648\u0634 \u0645\u0646\u0627\u0633\u0628\u06cc 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id=\"\u06f1-\u062a\u0645\u0631\u06cc\u0646-\u06af\u0631\u0645-\u06a9\u0631\u062f\u0646\" class=\"wp-block-heading\">\u06f1. \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0631\u0627 \u06af\u0631\u0645 \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0646\u06a9\u062a\u0647 \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639\u060c \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646 \u06af\u0631\u0645\u200c\u06a9\u0631\u062f\u0646 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0628\u0627 \u0641\u0639\u0627\u0644\u200c\u06a9\u0631\u062f\u0646\u0650 \u0639\u0636\u0644\u0627\u062a \u0648 \u0622\u0645\u0627\u062f\u0647\u200c\u06a9\u0631\u062f\u0646\u0650 \u0628\u062f\u0646\u060c \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0631\u062f\u0647 \u0648 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\u062d\u0631\u06a9\u0627\u062a \u062a\u0627 \u06f2\u06f0 \u062a\u06a9\u0631\u0627\u0631 \u0647\u0645 \u062f\u0631 \u0646\u0638\u0631 \u06af\u0631\u0641\u062a\u0647 \u0634\u062f\u0647 \u0627\u0633\u062a. \u0627\u0644\u0628\u062a\u0647 \u062f\u0642\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u062d\u062a\u0645\u0627\u064b \u0646\u0628\u0627\u06cc\u062f \u0647\u0645\u0647 \u06f2\u06f0 \u062a\u06a9\u0631\u0627\u0631 \u0631\u0627 \u062f\u0631 \u06cc\u06a9 \u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u062a\u0648\u0627\u0646 \u0648 \u0622\u0645\u0627\u062f\u06af\u06cc\u0650 \u0628\u062f\u0646\u06cc\u200c\u062a\u0627\u0646 \u06f2\u06f0 \u062a\u06a9\u0631\u0627\u0631 \u0631\u0627 \u062a\u0642\u0633\u06cc\u0645 \u0628\u0631 \u062a\u0639\u062f\u0627\u062f \u0633\u062a \u0645\u0648\u0631\u062f \u0646\u0638\u0631 \u062e\u0648\u062f \u06a9\u0631\u062f\u0647 \u0648 \u0628\u06cc\u0646 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\u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u0648 \u062d\u0631\u06a9\u0627\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0634\u0627\u0645\u0644 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u0648 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0633\u062a. \u062d\u0631\u06a9\u0627\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0631\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u06f5 \u0633\u062a \u0628\u0627 \u06f5 \u062a\u06a9\u0631\u0627\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u062f\u0642\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u0648\u0632\u0646\u0647 \u0686\u0627\u0644\u0634\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u062d\u062a\u0645\u0627\u064b \u0628\u06cc\u0646 \u0647\u0631 \u0633\u062a \u06f2 \u062f\u0642\u06cc\u0642\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:15px\" 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-make-home-made-weight-set\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u0637\u0648\u0631 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0648\u0633\u0627\u06cc\u0644 \u0648\u0631\u0632\u0634\u06cc \u0628\u0633\u0627\u0632\u06cc\u0645 \u0648 \u062e\u0648\u0646\u0647 \u0631\u0627 \u062a\u0628\u062f\u06cc\u0644 \u0628\u0647 \u0628\u0627\u0634\u06af\u0627\u0647 \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 id=\"\u06f5-\u0631\u0648\u0632-\u062a\u0645\u0631\u06cc\u0646-\u06a9\u0627\u0631\u062f\u06cc\u0648-\u0648-\u0686\u0631\u0628\u06cc-\u0633\u0648\u0632\u06cc\" class=\"wp-block-heading\">\u06f5. \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc \u063a\u0627\u0641\u0644 \u0646\u0634\u0648\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0639\u0644\u0627\u0648\u0647\u200c\u0628\u0631 \u062e\u0648\u0634\u200c \u0641\u0631\u0645\u200c\u06a9\u0631\u062f\u0646\u0650 \u0639\u0636\u0644\u0627\u062a\u060c \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0647\u0645 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0631\u0648\u0632\u0647\u0627\u06cc \u062e\u0627\u0635\u06cc \u0631\u0627 \u0628\u0647 \u0627\u0646\u062c\u0627\u0645 <a href=\"https:\/\/fitamin.ir\/mag\/burn-fat-fast-with-the-ultimate-hiit-workout\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a HIIT<\/a> (\u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644) \u0648 \u06a9\u0627\u0631\u062f\u06cc\u0648 \u0627\u062e\u062a\u0635\u0627\u0635 \u0628\u062f\u0647\u06cc\u062f. \u0628\u0647 \u0627\u06cc\u0646\u200c\u0635\u0648\u0631\u062a \u06a9\u0647 \u062d\u062f\u0648\u062f \u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644 \u0634\u062f\u062a \u0628\u0627\u0644\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0628\u0647\u200c\u062a\u0627\u0632\u06af\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0634\u0631\u0648\u0639 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class=\"wp-block-paragraph\">\u06cc\u06a9 \u0631\u0648\u0632 \u0647\u0645 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0627\u0631\u062f\u06cc\u0648 (\u0647\u0648\u0627\u0632\u06cc) \u062e\u0648\u0627\u0647\u06cc\u0645 \u062f\u0627\u0634\u062a. \u06f3\u06f0 \u062a\u0627 \u06f4\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0634\u062f\u062a \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0627\u0631\u062f\u06cc\u0648 \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u062f\u0633\u062a\u06af\u0627\u0647 \u0645\u0648\u0631\u062f \u0639\u0644\u0627\u0642\u0647\u200c\u062a\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u062e\u0628\u0631 \u062e\u0648\u0634 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0631\u0648\u0632 \u0628\u0627 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u062e\u062f\u0627\u062d\u0627\u0641\u0638\u06cc \u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0639\u0644\u0627\u0642\u0647\u200c\u0645\u0646\u062f\u06cc\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u062c\u0627\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u0650 \u0622\u0645\u0627\u062f\u0647\u200c\u0627\u06cc \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646\u062a\u0631\u0646\u062a \u062f\u06cc\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0634\u062e\u0635\u06cc \u062e\u0648\u062f\u062a\u0627\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0634\u062e\u0635\u06cc\u200c\u0633\u0627\u0632\u06cc \u0634\u062f\u0647 \u0648 \u0622\u0646\u0644\u0627\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0627\u062f\u0627\u0645\u0647 \u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0631\u0627 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"\u0633\u062e\u0646-\u067e\u0627\u06cc\u0627\u0646\u06cc\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646\u060c \u0628\u0647 \u0647\u06cc\u0686 \u0648\u062c\u0647 \u0628\u0627\u0639\u062b 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class=\"wp-block-paragraph\"><strong>\u0645\u0646\u0627\u0628\u0639: <a href=\"http:\/\/bodybuilding.com\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">bodybuilding<\/a> &#8211;&nbsp;<a href=\"http:\/\/healthline.com\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">healthline<\/a> &#8211; <a href=\"https:\/\/www.prevention.com\/fitness\/workouts\/g25654172\/15-minute-full-body-workout\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">prevention<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0627\u0645\u0631\u0648\u0632\u0647 \u06cc\u06a9\u06cc \u0627\u0632 \u067e\u0631\u0637\u0631\u0641\u062f\u0627\u0631\u062a\u0631\u06cc\u0646\u200c \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u06cc\u0627 \u0628\u0627\u0634\u06af\u0627\u0647 \u0627\u0633\u062a. \u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 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[&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":26145,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[212,206],"class_list":["post-2058","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-212","tag-206"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2058","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=2058"}],"version-history":[{"count":67,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2058\/revisions"}],"predecessor-version":[{"id":84556,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2058\/revisions\/84556"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/26145"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=2058"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=2058"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=2058"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}