{"id":21460,"date":"2026-04-13T11:00:34","date_gmt":"2026-04-13T07:30:34","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=21460"},"modified":"2026-04-13T13:37:14","modified_gmt":"2026-04-13T10:07:14","slug":"muscular-endurance","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/muscular-endurance\/","title":{"rendered":"\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u062f\u0631\u0633\u062a \u0645\u062b\u0644 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0631\u0648\u062d\u06cc \u0627\u0633\u062a\u061b \u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u0622\u0645\u0627\u062f\u06af\u06cc 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\u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0631\u0627\u0647\u200c\u0647\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0622\u0646 \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0648 \u0628\u0647\u062a\u0631 \u0628\u0634\u0646\u0627\u0633\u06cc\u062f \u062a\u0627 \u0622\u062e\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647\u060c \u0647\u0645\u0631\u0627\u0647 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0627\u0634\u06cc\u062f\u061b \u0686\u0631\u0627\u06a9\u0647 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u062e\u0648\u0627\u0647\u06cc\u0645 \u06a9\u0631\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0631 \u0648\u0627\u0642\u0639 \u0648 \u0628\u0647 \u0628\u06cc\u0627\u0646 \u062e\u06cc\u0644\u06cc \u0633\u0627\u062f\u0647\u060c \u0628\u0647 \u0645\u062f\u062a \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0639\u0636\u0644\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0648\u0631\u0632\u0634 \u0631\u0627 \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u062f\u060c \u0627\u0634\u0627\u0631\u0647 \u062f\u0627\u0631\u062f. \u0647\u0631\u0686\u0647 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0627\u062a\u0631 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\u06af\u0631\u0648\u0647\u06cc \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u0645\u0642\u0627\u0648\u0645\u062a\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u0648\u0632\u0646\u0647\u060c \u06a9\u0634\u200c\u0647\u0627\u06cc \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u06cc\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062f\u0631 \u06cc\u06a9 \u062f\u0648\u0631\u0647 \u0632\u0645\u0627\u0646\u06cc \u0645\u0639\u06cc\u0646 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0639\u0645\u0644\u06a9\u0631\u062f \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0639\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0622\u0646\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0647 \u0627\u0646\u0642\u0628\u0627\u0636 \u0648 \u06a9\u0627\u0631 \u0639\u0644\u06cc\u0647 \u0627\u06cc\u0646 \u0646\u06cc\u0631\u0648\u0647\u0627 \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u0646\u062f. <strong>\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647 \u0641\u0631\u062f \u0627\u06cc\u0646 \u0627\u0645\u06a9\u0627\u0646 \u0631\u0627 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0632 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u062a\u0648\u0627\u0646\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u062f<\/strong>\u060c \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644\u060c \u06a9\u0633\u06cc \u06a9\u0647 \u0622\u0645\u0627\u062f\u06af\u06cc \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0627\u0644\u0627\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u060c \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u0645\u0627\u0646\u0646\u062f \u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u06cc\u0627 \u0627\u0633\u06a9\u0627\u062a \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/04\/pexels-pikx-by-panther-1547248.jpg\" alt=\"\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\" class=\"wp-image-21505\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/04\/pexels-pikx-by-panther-1547248.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/04\/pexels-pikx-by-panther-1547248-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0641\u0648\u0627\u06cc\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc | \u0686\u0631\u0627 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u062f\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0628\u0642 \u06af\u0641\u062a\u0647 \u0634\u0648\u0631\u0627\u06cc \u0648\u0631\u0632\u0634 \u0627\u06cc\u0627\u0644\u0627\u062a \u0645\u062a\u062d\u062f\u0647 \u0622\u0645\u0631\u06cc\u06a9\u0627 (ACE)\u060c \u0645\u0632\u0627\u06cc\u0627\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0647\u0628\u0648\u062f \u0638\u0631\u0641\u06cc\u062a \u0647\u0648\u0627\u0632\u06cc<\/li>\n\n\n\n<li><span>\u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc \u062f\u0631 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0645\u0628\u062a\u0646\u06cc \u0628\u0631 \u0627\u0633\u062a\u0642\u0627\u0645\u062a<\/span><\/li>\n\n\n\n<li>\u06a9\u0645\u06a9 \u0628\u0647 \u062d\u0641\u0638 \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u06cc \u062e\u0648\u0628 \u0648 \u0628\u0627\u062b\u0628\u0627\u062a \u062f\u0631 \u0637\u0648\u0644\u0627\u0646\u06cc \u0645\u062f\u062a<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0627\u0646\u062c\u0627\u0645 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0631\u0648\u0632\u0627\u0646\u0647\u060c \u0645\u0627\u0646\u0646\u062f \u0628\u0644\u0646\u062f 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class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0686\u0637\u0648\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u0645 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u0627\u0646 \u0631\u0627 \u0627\u0646\u062f\u0627\u0632\u0647 \u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u0645\u061f<\/strong><\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u062a\u0633\u062a\u200c\u0647\u0627 \u0648 \u0622\u0632\u0645\u0648\u0646\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f\u061b \u0645\u0639\u06cc\u0627\u0631\u0647\u0627\u06cc \u0627\u0631\u0632\u06cc\u0627\u0628\u06cc \u0634\u0627\u0645\u0644&nbsp;\u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u060c&nbsp;\u0632\u0645\u0627\u0646 \u0646\u06af\u0647\u200c\u062f\u0627\u0634\u062a\u0646 \u062d\u0631\u06a9\u062a&nbsp;\u06cc\u0627&nbsp;\u0628\u0627\u0632\u0647 \u062a\u06a9\u0631\u0627\u0631 \u062f\u0631 \u0628\u0627\u0631 \u0645\u0639\u06cc\u0646&nbsp;\u0627\u0633\u062a. \u0627\u0632 \u062c\u0645\u0644\u0647 \u062a\u0633\u062a\u200c\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0647 \u062a\u0633\u062a \u0634\u0646\u0627\u060c \u062a\u0633\u062a \u0627\u0633\u06a9\u0627\u062a \u06cc\u0627 \u062a\u0633\u062a \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0627\u0634\u0627\u0631\u0647 \u06a9\u0631\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062b\u0644\u0627 \u0641\u0631\u0636 \u06a9\u0646\u06cc\u062f \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646 \u0634\u0646\u0627 \u0631\u0627 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0627\u0646\u062f\u0627\u0632\u0647 \u06af\u06cc\u0631\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0647\u0631 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u0635\u062d\u06cc\u062d \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f. \u06cc\u0639\u0646\u06cc \u0628\u062f\u0646 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0645\u0633\u062a\u0642\u06cc\u0645\u060c \u0633\u0631 \u062f\u0631 \u0631\u0627\u0633\u062a\u0627\u06cc \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0648 \u0628\u0627\u0632\u0648\u0647\u0627 \u0628\u0627\u06cc\u062f \u062d\u062f\u0627\u0642\u0644 \u062a\u0627 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062e\u0645 \u0634\u0648\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u062a\u0627\u06cc\u062c \u062a\u0633\u062a \u0634\u0646\u0627:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u06a9\u06cc \u0627\u0632 \u0631\u0627\u06cc\u062c \u062a\u0631\u06cc\u0646 \u0641\u0627\u06a9\u062a\u0648\u0631\u0647\u0627 \u0628\u0631\u0627\u06cc \u0627\u0646\u062f\u0627\u0632\u0647 \u06af\u06cc\u0631\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u0646 \u062d\u0631\u06a9\u062a \u0634\u0646\u0627 \u0627\u0633\u062a. \u062d\u0631\u06a9\u062a \u0634\u0646\u0627\u06cc \u0633\u0627\u062f\u0647 \u0631\u0627 \u062f\u0631 \u0632\u06cc\u0631 \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0634\u0646\u0627-\u0633\u0648\u0626\u062f\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0637\u0648\u0631\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u062f\u0631 \u0641\u0627\u0635\u0644\u0647 \u062d\u062f\u0648\u062f \u06f9\u06f0 \u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631\u06cc \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u062c\u0627\u06cc\u06cc\u200c\u06a9\u0647 \u0646\u0627\u062d\u06cc\u0647 \u0633\u06cc\u0646\u0647 \u0647\u0646\u0648\u0632 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0646\u0631\u0633\u06cc\u062f\u0647\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u062f\u0647 \u0648 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0645\u06a9\u062b\u06cc \u0645\u062e\u062a\u0635\u0631 \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647\u060c \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0648\u0628\u0627\u0631\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0631\u0641\u062a\u0647 \u0648 \u0628\u0647 \u062a\u0639\u062f\u0627\u062f \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u062d\u0631\u06a9\u062a \u0631\u0627 \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\/ab-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0634\u06a9\u0645: \u06f1\u06f5 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-green-cyan-color\">\u06f3\u06f0 \u0634\u0646\u0627 \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631\u0627\u06cc \u0645\u0631\u062f\u0627\u0646 \/ \u06f2\u06f5 \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646 = \u0639\u0627\u0644\u06cc<\/mark><\/li>\n\n\n\n<li><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-green-cyan-color\">\u06f2\u06f5 \u062a\u0627 \u06f2\u06f9 \u0628\u0631\u0627\u06cc \u0645\u0631\u062f\u0627\u0646 \/ \u06f2\u06f0 \u062a\u0627 \u06f2\u06f4 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646 = \u062e\u0648\u0628<\/mark><\/li>\n\n\n\n<li><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-green-cyan-color\">\u06f2\u06f0 \u062a\u0627 \u06f2\u06f4 \u0628\u0631\u0627\u06cc \u0645\u0631\u062f\u0627\u0646 \/ \u06f1\u06f5 \u062a\u0627 \u06f1\u06f9 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646 = \u0645\u062a\u0648\u0633\u0637<\/mark><\/li>\n\n\n\n<li><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-green-cyan-color\">\u06f1\u06f9 \u06cc\u0627 \u06a9\u0645\u062a\u0631 \u0628\u0631\u0627\u06cc \u0645\u0631\u062f\u0627\u0646 \/ \u06f1\u06f4 \u06cc\u0627 \u06a9\u0645\u062a\u0631 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646 = \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u06cc\u0634\u062a\u0631<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0631\u062f\u0627\u0646<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0632\u0646\u0627\u0646<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0646\u062a\u06cc\u062c\u0647<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u06f0 \u0634\u0646\u0627 \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f2\u06f5 \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0639\u0627\u0644\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f2\u06f5 \u062a\u0627 \u06f2\u06f9<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f2\u06f0 \u062a\u0627 \u06f2\u06f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u062e\u0648\u0628<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f2\u06f0 \u062a\u0627 \u06f2\u06f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f5 \u062a\u0627 \u06f1\u06f9<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u062a\u0648\u0633\u0637<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f9 \u06cc\u0627 \u06a9\u0645\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f4 \u06cc\u0627 \u06a9\u0645\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u06cc\u0634\u062a\u0631<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u0648\u0631\u0632\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u06a9\u062f\u0627\u0645 \u0627\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0646\u06af\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0645\u0647\u0645\u062a\u0631\u06cc\u0646 \u0646\u06a9\u062a\u0647\u060c \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u0646\u06cc\u0633\u062a\u061b \u0628\u0644\u06a9\u0647 \u0646\u062d\u0648\u0647 \u0637\u0631\u0627\u062d\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u062a. \u0645\u0631\u0628\u06cc \u0647\u0646\u06af\u0627\u0645 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u06cc\u0632\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0627\u06cc\u062f \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0631\u0627 \u062f\u0631 \u0646\u0638\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u0647\u0627<\/li>\n\n\n\n<li>\u062a\u0639\u062f\u0627\u062f \u0633\u062a\u200c\u0647\u0627<\/li>\n\n\n\n<li>\u0637\u0648\u0644 \u0648 \u062a\u0639\u062f\u0627\u062f \u062f\u0648\u0631\u0647\u200c\u0647\u0627\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/li>\n\n\n\n<li>\u0633\u0646\u06af\u06cc\u0646\u06cc \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u06cc\u0627 \u0646\u06cc\u0631\u0648\u06cc \u0645\u0642\u0627\u0648\u0645 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/types-of-training-systems\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u062c\u0627\u0645\u0639 \u0648 \u06a9\u0627\u0645\u0644 \u0633\u06cc\u0633\u062a\u0645 \u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0622\u06cc\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0648\u06cc\u0698\u0647\u200c\u0627\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f\u061f<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc\u060c \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0628\u0627\u06cc\u062f \u0633\u0647 \u0633\u062a \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u06f1\u06f5 \u062a\u06a9\u0631\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0631\u0627 \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u06f5\u06f0\u066a \u06cc\u0627 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u062d\u062f\u0627\u06a9\u062b\u0631 \u06cc\u06a9 \u062a\u06a9\u0631\u0627\u0631 (RM) \u0622\u0646\u0647\u0627 \u0628\u0627\u0634\u062f\u060c \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f. \u0628\u0647 \u0639\u0628\u0627\u0631\u062a\u06cc \u0628\u0627\u06cc\u062f \u0631\u0648\u06cc \u062d\u062f\u0627\u06a9\u062b\u0631 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0627 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0648\u0632\u0646\u0647\u200c (\u062f\u0631 \u062d\u062f \u062a\u0648\u0627\u0646\u200c\u0634\u0627\u0646) \u06a9\u0627\u0631 \u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0628\u0627 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0645\u0631\u0628\u06cc \u0627\u0632 \u0634\u0645\u0627 \u0628\u062e\u0648\u0627\u0647\u062f \u0628\u0647 \u062c\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0628\u0627\u0631\u060c \u0628\u0627 \u06a9\u0627\u0647\u0634 \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u06cc\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u06a9\u0631\u0627\u0631 \u062f\u0631 \u0647\u0631 \u0633\u062a\u060c \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0686\u0627\u0644\u0634\u06cc\u200c\u062a\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u0646\u062a\u062e\u0627\u0628 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u060c \u0645\u0639\u0645\u0648\u0644\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u06a9\u0647 \u0628\u0627 \u062a\u0631\u062c\u06cc\u062d\u0627\u062a \u0634\u062e\u0635\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0645\u0637\u0627\u0628\u0642\u062a \u062f\u0627\u0631\u0646\u062f \u0648 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06a9\u0627\u0641\u06cc \u0686\u0627\u0644\u0634 \u0628\u0631\u0627\u0646\u06af\u06cc\u0632 \u0648 \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644 \u0644\u0630\u062a \u0628\u062e\u0634 \u0628\u0631\u0627\u06cc \u0627\u062f\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u0634\u0646\u062f\u061b \u0627\u0645\u0627 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0645\u0631\u0628\u06cc \u0635\u0644\u0627\u062d \u0628\u062f\u0627\u0646\u062f \u0634\u0645\u0627 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u06a9\u0647 \u0627\u0635\u0644\u0627 \u062f\u0648\u0633\u062a \u0646\u062f\u0627\u0631\u06cc\u062f. \u062f\u0631 \u0647\u0631 \u0635\u0648\u0631\u062a \u0628\u0631\u0627\u06cc 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style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0637\u0648\u0631\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u062f\u0631 \u0641\u0627\u0635\u0644\u0647 \u062d\u062f\u0648\u062f \u06f9\u06f0 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wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0645\u06a9\u062b\u06cc \u0645\u062e\u062a\u0635\u0631 \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647\u060c \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0648\u0628\u0627\u0631\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0631\u0641\u062a\u0647 \u0648 \u0628\u0647 \u062a\u0639\u062f\u0627\u062f \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u062d\u0631\u06a9\u062a \u0631\u0627 \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\/ab-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0634\u06a9\u0645: \u06f1\u06f5 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2. \u0627\u0633\u06a9\u0627\u062a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" target=\"_blank\" data-type=\"post\" data-id=\"1473\" rel=\"noreferrer noopener\">\u0627\u0633\u06a9\u0627\u062a<\/a> \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646\u060c \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0633\u0627\u0642 \u0648 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0628\u0627-\u062f\u0645\u0628\u0644-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062e\u0648\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0633\u0631 \u0648 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u060c \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u06cc\u0627 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0627\u0632 \u0647\u0645 \u0628\u0627\u0632 \u0634\u0648\u062f \u0648 \u06cc\u0627 \u0627\u0632 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u06cc\u062a\u0627\u0646 \u0628\u06cc\u0631\u0648\u0646 \u0628\u0632\u0646\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"16px\"} -->\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3. \u06a9\u0631\u0627\u0646\u0686<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u06a9\u0631\u0627\u0646\u0686 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0648 \u0634\u06a9\u0645\u060c \u0627\u0646\u062a\u062e\u0627\u0628 \u0641\u0648\u0642 \u0627\u0644\u0639\u0627\u062f\u0647\u200c\u0627\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062f\u0631\u0627\u0632\u0646\u0634\u0633\u062a.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\" 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\":\"10px\"} -->\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a \u06cc\u0627 \u06a9\u0631\u0627\u0646\u0686 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u067e\u0627\u0647\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>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u0644\u0627 \u0633\u0631 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0627 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0648 \u062c\u062f\u0627 \u06a9\u0631\u062f\u0646 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646\u060c \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0628\u06cc\u0646 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0631\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0645\u0631\u062d\u0644\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>\u0628\u0647 \u0647\u06cc\u0686 \u0639\u0646\u0648\u0627\u0646 \u0636\u0631\u0628\u0647 \u0633\u0646\u06af\u06cc\u0646 \u0648\u0627\u0631\u062f \u0646\u06a9\u0646\u06cc\u062f \u0648 \u0628\u06cc\u0634\u200c\u0627\u0632\u062d\u062f \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u062e\u0648\u062f \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0646\u06cc\u0627\u06cc\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"10px\"} -->\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/abs-and-hips-slimming-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u067e\u0647\u0644\u0648<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f4. \u0644\u0627\u0646\u06af\u0632<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627\u0646\u06af \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u062f\u0646 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u060c \u0628\u0627\u0633\u0646\u060c \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646 \u0639\u0627\u0644\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u062f\u0645\u0628\u0644\" autoplay loop muted><source 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><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f5. \u067e\u0644\u0627\u0646\u06a9<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631 \u062f\u0631 \u067e\u0644\u0627\u0646\u06a9 \u0634\u0627\u0645\u0644 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0648 \u067e\u0634\u062a \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u067e\u0644\u0627\u0646\u06a9\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0644\u0627\u0646\u06a9.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644\u0627\u0646\u06a9<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0647\u0645 \u0628\u0631\u0627\u06cc \u0645\u0627\u0647\u06cc\u0686\u0647 \u0634\u06a9\u0645 \u0627\u0633\u062a\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0645\u0648\u0642\u0639\u06cc\u062a \u0645\u0646\u0627\u0633\u0628 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0634\u0633\u062a \u067e\u0627 \u0648 \u0633\u0627\u0639\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062e\u0645 \u0648 \u062f\u0642\u06cc\u0642\u0627\u064b \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646 \u062e\u0648\u062f \u062f\u0631 \u062a\u0645\u0627\u0645 \u0645\u062f\u062a \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u062a\u0627 \u062d\u062f \u062a\u0648\u0627\u0646 \u062e\u0648\u062f \u0627\u06cc\u0646 \u0641\u0631\u0645 \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-hold-plank-longer\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u0637\u0648\u0631 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc | \u0686\u06af\u0648\u0646\u0647 \u0628\u0647 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0633\u062a \u067e\u06cc\u062f\u0627 \u06a9\u0646\u06cc\u0645\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0648\u062b\u0631\u0650 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0627\u0632 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc (\u0646\u0633\u0628\u062a\u0627) \u0633\u0628\u06a9 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0627 \u062f\u0631 \u062e\u0648\u062f \u062f\u0627\u0631\u062f. \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u0631\u0648\u06cc\u06a9\u0631\u062f \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u0648\u062b\u0631\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0635\u0648\u0644 \u0632\u06cc\u0631 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u0628\u062a\u062f\u06cc\u060c \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u06cc\u0627 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u0627\u0639\u0645\u0627\u0644 \u06a9\u0631\u062f. \u0627\u06cc\u0646 \u0627\u0635\u0648\u0644 \u0628\u0631 \u0627\u0633\u0627\u0633 <a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2009\/03000\/Progression_Models_in_Resistance_Training_for.26.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">\u06a9\u0627\u0644\u062c \u0622\u0645\u0631\u06cc\u06a9\u0627\u06cc\u06cc \u067e\u0632\u0634\u06a9\u06cc \u0648\u0631\u0632\u0634\u06cc<\/a> \u062f\u0631 \u0645\u0648\u0631\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627 \u0648\u0632\u0646\u0647 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0647\u0633\u062a\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f1. \u0627\u0646\u062a\u062e\u0627\u0628 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0631\u0627\u063a <a href=\"https:\/\/fitamin.ir\/mag\/isometric-exercises\/\" target=\"_blank\" data-type=\"post\" data-id=\"7950\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc<\/a> \u0628\u0631\u0648\u06cc\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u06a9\u0647 \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0632\u0631\u06af (\u0645\u0627\u0646\u0646\u062f \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u06cc\u0627 \u067e\u0634\u062a) \u06cc\u0627 \u0686\u0646\u062f\u06cc\u0646 \u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc (\u0645\u0627\u0646\u0646\u062f \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0648 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647) \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0646\u062f. \u0628\u0627 \u06af\u0646\u062c\u0627\u0646\u062f\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u06a9\u0647 \u06cc\u06a9 \u06cc\u0627 \u062f\u0648 \u0627\u0646\u062f\u0627\u0645 \u06cc\u0627 \u06cc\u06a9 \u06cc\u0627 \u062f\u0648 \u0645\u0641\u0635\u0644 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f\u060c \u062a\u0646\u0648\u0639 \u0631\u0627 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\u062a\u0645\u0631\u06cc\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0632\u0646\u0647 \u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0648\u0632\u0646 \u06cc\u0627 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u06a9\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0627\u0634\u0627\u0631\u0647 \u062f\u0627\u0631\u062f (\u0645\u062b\u0644\u0627\u064b \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u06f5 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u06cc\u0627 \u062a\u0646\u0638\u06cc\u0645 \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0631\u0633 \u067e\u0627 \u0631\u0648\u06cc \u06f5\u06f0 \u06a9\u06cc\u0644\u0648). \u0648\u0644\u0648\u0645 (\u06cc\u0627 \u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646) \u062a\u0639\u062f\u0627\u062f \u062f\u0641\u0639\u0627\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f \u06cc\u0627 \u062a\u0639\u062f\u0627\u062f \u06a9\u0644 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u06cc\u062f\u0647\u200c\u0622\u0644\u060c \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0648\u0632\u0646\u06cc \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u0646\u0635\u0641 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0648\u0632\u0646\u06cc \u0628\u0627\u0634\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u06cc\u06a9 \u062a\u06a9\u0631\u0627\u0631 \u0644\u06cc\u0641\u062a \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u06a9\u0631\u0627\u0631\u060c \u06cc\u06a9 \u062a\u06a9\u0631\u0627\u0631 \u0645\u062a\u0648\u0633\u0637 \u06cc\u0627 \u0633\u0628\u06a9 \u062f\u0631 \u0646\u0638\u0631 \u06af\u0631\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06af\u0631 \u06cc\u06a9 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062a\u0627\u0632\u0647 \u06a9\u0627\u0631 \u06cc\u0627 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0647\u0633\u062a\u06cc\u062f\u060c \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u06f1\u06f0 \u062a\u0627 \u06f1\u06f5 \u062a\u06a9\u0631\u0627\u0631 \u0631\u0627 \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u06cc\u0627 \u062f\u0648 \u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u06af\u0631 \u06cc\u06a9 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u0647\u0633\u062a\u06cc\u062f\u060c \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u06cc\u0632\u06cc \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u06a9\u0645\u06cc \u0628\u06cc\u0634\u062a\u0631 \u06cc\u0627 \u0647\u0631 \u062c\u0627\u06cc\u06cc \u0628\u06cc\u0646 \u06f1\u06f0 \u062a\u0627 \u06f2\u06f5 \u062a\u06a9\u0631\u0627\u0631 \u062f\u0631 \u0647\u0631 \u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/04\/pexels-joseph-wayne-buchanan-1144864-1.jpg\" alt=\"\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\" class=\"wp-image-21516\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/04\/pexels-joseph-wayne-buchanan-1144864-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/04\/pexels-joseph-wayne-buchanan-1144864-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3. \u062f\u0648\u0631\u0647\u200c\u0647\u0627\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0627\u06cc\u062f \u062f\u0648\u0631\u0647\u200c\u0647\u0627\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0648\u062a\u0627\u0647 \u0645\u062f\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0633\u062a\u200c\u0647\u0627\u06cc\u06cc \u0628\u0627 \u062a\u06a9\u0631\u0627\u0631 \u0632\u06cc\u0627\u062f (\u06f1\u06f5 \u062a\u0627 \u06f2\u06f0 \u062a\u06a9\u0631\u0627\u0631 \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631) \u06cc\u06a9 \u062a\u0627 \u062f\u0648 \u062f\u0642\u06cc\u0642\u0647 \u0648 \u0628\u0631\u0627\u06cc \u0633\u062a\u200c\u0647\u0627\u06cc \u0645\u062a\u0648\u0633\u0637 \u200b\u200b(\u06f1\u06f0 \u062a\u0627 \u06f1\u06f5 \u062a\u06a9\u0631\u0627\u0631) \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06cc\u06a9 \u062f\u0642\u06cc\u0642\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0645\u062b\u0627\u0644:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/fitamin.ir\/mag\/everything-about-circuit-training\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/everything-about-circuit-training\/\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u06cc\u0631\u0647\u200c\u0627\u06cc<\/a> \u0628\u0631\u0627\u06cc \u0627\u06cc\u062c\u0627\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u0648\u0636\u0639\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a \u0648 \u062f\u0648\u0631\u0647\u200c\u0647\u0627\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062f\u0631 \u0637\u0648\u0644 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 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\u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0642\u0644\u0628\u06cc \u0639\u0631\u0648\u0642\u06cc<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0648\u0639 \u062f\u06cc\u06af\u0631\u06cc \u0647\u0645 \u0627\u0632 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u062f\u0627\u0631\u06cc\u0645. \u0646\u0648\u0639 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u0648\u0631\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u062f\u0631 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0642\u0644\u0628\u06cc \u0639\u0631\u0648\u0642\u06cc \u0645\u0627\u0646\u0646\u062f \u062f\u0648\u06cc\u062f\u0646\u060c \u0634\u0646\u0627 \u06cc\u0627 \u062f\u0648\u0686\u0631\u062e\u0647 \u0633\u0648\u0627\u0631\u06cc \u06a9\u0647 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0642\u0644\u0628\u06cc\u200c\u0639\u0631\u0648\u0642\u06cc \u06cc\u0627 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0642\u0644\u0628\u06cc \u062a\u0646\u0641\u0633\u06cc \u0646\u0627\u0645\u06cc\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0628\u0627 \u062a\u0639\u0631\u06cc\u0641 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u06cc\u060c \u0633\u06cc\u0633\u062a\u0645\u200c\u0647\u0627\u06cc \u0627\u0646\u0631\u0698\u06cc \u0628\u062f\u0646\u060c \u0641\u06cc\u0628\u0631\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0645\u0648\u06cc\u0631\u06af\u200c\u0647\u0627 \u0631\u0627 \u0645\u06cc\u200c\u0633\u0627\u0632\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u062f\u0648\u0631\u0647\u200c\u0647\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u0648\u0631\u0632\u0634 \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u0646\u062f\u060c \u0645\u0627\u0646\u0646\u062f \u062f\u0648\u06cc\u062f\u0646 \u0645\u0627\u0631\u0627\u062a\u0646 \u06cc\u0627 \u062f\u0648\u0686\u0631\u062e\u0647\u200c\u0633\u0648\u0627\u0631\u06cc \u06f1\u06f0\u06f0 \u0645\u0627\u06cc\u0644.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-run\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0647\u0646\u06af\u0627\u0645 \u062f\u0648\u06cc\u062f\u0646 \u0628\u0647 \u0686\u0647 \u0646\u06a9\u0627\u062a\u06cc \u0628\u0627\u06cc\u062f \u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/04\/pexels-andrea-piacquadio-3764011-1.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc - \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\" class=\"wp-image-21515\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/04\/pexels-andrea-piacquadio-3764011-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/04\/pexels-andrea-piacquadio-3764011-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u062a\u0641\u0627\u0648\u062a \u0642\u062f\u0631\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f\u0631\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u060c \u0647\u0631\u062f\u0648 \u0627\u0632 \u0645\u0639\u06cc\u0627\u0631\u0647\u0627\u06cc \u0645\u0647\u0645 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0648 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062f\u0631 \u0647\u0631 \u0645\u0648\u0631\u062f \u0628\u0647 \u0633\u0637\u062d \u0642\u0627\u0628\u0644 \u0642\u0628\u0648\u0644\u06cc \u0628\u0631\u0633\u0646\u062f. \u0628\u0631\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f\u060c \u0642\u062f\u0631\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0634\u0627\u06cc\u062f \u0645\u0634\u0627\u0628\u0647 \u06cc\u0627 \u06cc\u06a9\u0633\u0627\u0646 \u0628\u0647 \u0646\u0638\u0631 \u0628\u0631\u0633\u062f\u061b \u0627\u0645\u0627 \u0622\u0646\u200c\u0647\u0627 \u062a\u0641\u0627\u0648\u062a \u062f\u0627\u0631\u0646\u062f. \u0628\u0627 \u06cc\u06a9 \u0645\u062b\u0627\u0644 \u0628\u0631\u0627\u06cc \u0642\u062f\u0631\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u062a\u0641\u0627\u0648\u062a \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.<\/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\">\u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0642\u062f\u0631\u062a<\/strong> \u0628\u0647 \u0632\u0628\u0627\u0646 \u0633\u0627\u062f\u0647 \u06cc\u0639\u0646\u06cc \u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0646 \u0686\u0642\u062f\u0631 \u0632\u0648\u0631 \u062f\u0627\u0631\u0646\u062f (\u0686\u0642\u062f\u0631 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u062f\u0627\u0631\u0646\u062f) \u062a\u0627 \u06cc\u06a9 \u0648\u0633\u06cc\u0644\u0647 \u0633\u0646\u06af\u06cc\u0646 \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0646\u0646\u062f. \u0645\u062b\u0644\u0627 \u0622\u06cc\u0627 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06a9\u0648\u062f\u06a9 \u067e\u0646\u062c \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0631 \u0622\u063a\u0648\u0634 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061f<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0639\u0636\u0644\u0627\u062a \u0634\u0645\u0627 \u0642\u062f\u0631\u062a\u0645\u0646\u062f \u0628\u0627\u0634\u0646\u062f\u060c \u062d\u062a\u0645\u0627 \u0642\u0627\u062f\u0631 \u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0648\u062f \u062a\u0627 \u06a9\u0648\u062f\u06a9 \u0633\u0646\u06cc\u06af\u0646 \u06cc\u0627 \u0647\u0631 \u0648\u0633\u06cc\u0644\u0647\u200c\u0627\u06cc \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f. \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u0645\u0648\u0631 \u0631\u0648\u0632\u0645\u0631\u0647\u060c \u0648\u0631\u0632\u0634 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0648 \u062d\u0641\u0638 \u062a\u0631\u0627\u06a9\u0645 \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<strong><br>\u0631\u0627\u0647 \u062d\u0644 \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc: \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc\u060c \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc\u060c \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc.<\/strong><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0633\u062a\u0642\u0627\u0645\u062a<\/strong> \u0628\u0647 \u0632\u0628\u0627\u0646 \u0633\u0627\u062f\u0647 \u06cc\u0639\u0646\u06cc \u0639\u0636\u0644\u0627\u062a \u062a\u0627 \u0686\u0647 \u0645\u062f\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u06cc\u06a9 \u0648\u0633\u06cc\u0644\u0647 \u0633\u0646\u06af\u06cc\u0646 \u0631\u0627 \u062a\u062d\u0645\u0644 \u06a9\u0646\u0646\u062f \u0648 \u062e\u0633\u062a\u0647 \u0646\u0634\u0648\u0646\u062f (\u06cc\u0627 \u0627\u06af\u0631 \u062e\u0633\u062a\u0647 \u0634\u062f\u0646\u062f \u062e\u0633\u062a\u06af\u06cc \u0642\u0627\u0628\u0644 \u062a\u062d\u0645\u0644 \u0628\u0627\u0634\u062f). \u0628\u0647 \u0637\u0648\u0631 \u0645\u062b\u0627\u0644 \u0622\u06cc\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06a9\u0648\u062f\u06a9 \u06f5 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0622\u063a\u0648\u0634 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0628\u0631\u0627\u06cc \u0645\u062f\u062a \u0637\u0648\u0644\u0627\u0646\u06cc \u0627\u0648 \u0631\u0627 \u0628\u0627 \u062e\u0648\u062f \u062d\u0645\u0644 \u06a9\u0646\u06cc\u062f\u061f<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0627\u0634\u062f\u060c \u062e\u06cc\u0644\u06cc \u0632\u0648\u062f \u062e\u0633\u062a\u0647 \u0648 \u0628\u06cc\u200c\u062a\u0627\u0628 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f \u0648 \u0645\u062c\u0628\u0648\u0631 \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\u062f \u06a9\u0648\u062f\u06a9 \u0631\u0627 \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0646\u0647 \u0641\u0642\u0637 \u062f\u0631 \u0627\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0628\u0644\u06a9\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0631\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0648 \u0648\u0631\u0632\u0634 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0648 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644 \u0633\u0644\u0627\u0645\u062a\u06cc \u0628\u062f\u0646 \u0646\u06cc\u0627\u0632 \u0627\u0633\u062a\u061b \u0647\u0631\u06af\u0632 \u0627\u0647\u0645\u06cc\u062a \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u062f\u0633\u062a \u06a9\u0645 \u0646\u06af\u06cc\u0631\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<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\/trx-vs-bodybuilding\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u06cc \u0622\u0631 \u0627\u06cc\u06a9\u0633 \u06cc\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u061f \u06a9\u062f\u0627\u0645 \u0628\u0631\u0627\u06cc \u0642\u062f\u0631\u062a \u0648 \u06a9\u062f\u0627\u0645 \u0628\u0631\u0627\u06cc \u0627\u0633\u0642\u0627\u0645\u062a \u0645\u0646\u0627\u0633\u0628 \u062a\u0631 \u0627\u0633\u062a\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/04\/pexels-monstera-6998865-1.jpg\" alt=\"\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\" class=\"wp-image-21532\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/04\/pexels-monstera-6998865-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/04\/pexels-monstera-6998865-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0645\u0644\u0632\u0648\u0645\u0627\u062a \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc \u0648 \u0642\u062f\u0631\u062a\u06cc \u0686\u06cc\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0647\u0645 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0648 \u0647\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u062f\u0627\u0631\u06cc\u062f\u060c \u0648\u0633\u0627\u06cc\u0644 \u0686\u0646\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0645\u062a\u0646\u0648\u0639 \u0648 \u062d\u062a\u06cc \u0632\u06cc\u0627\u062f \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0647\u06cc\u0647 \u06a9\u0646\u06cc\u062f \u06cc\u0627 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0647\u0627\u06cc \u0639\u0645\u0648\u0645\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u0627\u0645\u0627 \u0627\u06cc\u0646 \u0648\u0633\u0627\u06cc\u0644 \u0636\u0631\u0648\u0631\u06cc \u0646\u06cc\u0633\u062a\u0646\u062f \u0628\u0647 \u062e\u0635\u0648\u0635 \u0627\u06af\u0631 \u062f\u0631 \u0627\u0628\u062a\u062f\u0627\u06cc \u0631\u0627\u0647 \u0647\u0633\u062a\u06cc\u062f\u060c \u0628\u062f\u0648\u0646 \u0647\u06cc\u0686\u06a9\u062f\u0627\u0645 \u0627\u0632 \u0627\u06cc\u0646 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0628\u0628\u062e\u0634\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u062a\u06cc\u062c\u0647 \u062f\u0631 \u06a9\u0645\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u062e\u0648\u0627\u0647\u06cc\u062f \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0637\u0631\u0627\u062d\u06cc \u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/fitamin.ir\/mag\/how-heavy-to-lift\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/how-heavy-to-lift\/\" rel=\"noreferrer noopener\">\u062f\u0645\u0628\u0644<\/a> \u06cc\u0627 \u0635\u0641\u062d\u0647 \u0648\u0632\u0646\u0647<\/li>\n\n\n\n<li>\u0645\u06cc\u0644\u0647 <a href=\"https:\/\/fitamin.ir\/mag\/full-body-barbell-workout\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/full-body-barbell-workout\/\" rel=\"noreferrer noopener\">\u0647\u0627\u0644\u062a\u0631<\/a><\/li>\n\n\n\n<li>\u0628\u0627\u0646\u062f\u0647\u0627\u06cc \u0645\u0642\u0627\u0648\u0645\u062a\u06cc<\/li>\n\n\n\n<li>\u062f\u0633\u062a\u06af\u0627\u0647\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/fitamin.ir\/mag\/losing-5-kg-for-real-running-on-treadmill\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/losing-5-kg-for-real-running-on-treadmill\/\" rel=\"noreferrer noopener\">\u062a\u0631\u062f\u0645\u06cc\u0644<\/a><\/li>\n\n\n\n<li>\u062f\u0648\u0686\u0631\u062e\u0647 \u062b\u0627\u0628\u062a<\/li>\n\n\n\n<li><a href=\"https:\/\/fitamin.ir\/mag\/fat-burning-cardio-step-workout\/\" target=\"_blank\" data-type=\"post\" data-id=\"1126\" rel=\"noreferrer noopener\">\u062a\u062e\u062a\u0647 \u0627\u0633\u062a\u067e<\/a><\/li>\n\n\n\n<li>\u0637\u0646\u0627\u0628 \u0648\u0631\u0632\u0634\u06cc<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647<\/strong>: \u0627\u06af\u0631 \u0647\u06cc\u0686\u06a9\u062f\u0627\u0645 \u0627\u0632 \u0627\u06cc\u0646 \u0648\u0633\u0627\u06cc\u0644 \u0631\u0627 \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \u0645\u0633\u0626\u0644\u0647\u200c\u0627\u06cc \u0646\u06cc\u0633\u062a. \u0628\u0647 \u062c\u0627\u06cc \u062f\u0645\u0628\u0644 \u0648 \u0648\u0632\u0646\u0647 \u0627\u0632 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u062c\u0627\u06cc \u062a\u0631\u062f\u0645\u06cc\u0644\u060c \u062f\u0631 \u0641\u0636\u0627\u06cc \u0622\u0632\u0627\u062f \u0628\u062f\u0648\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong> <\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0627\u0634\u062a\u0646 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0648 \u0627\u0646\u062c\u0627\u0645 \u06a9\u0627\u0631\u0647\u0627\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0648 \u06a9\u0627\u0631\u0622\u0645\u062f \u0627\u0633\u062a \u0648 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0634\u062e\u0635\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0622\u0646 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0631\u062f. \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646\u060c \u0628\u0647 \u0628\u0631\u0631\u0633\u06cc \u0645\u0632\u0627\u06cc\u0627\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0646\u06a9\u0627\u062a \u0645\u0647\u0645 \u062f\u0631 \u0631\u0627\u0628\u0637\u0647 \u0628\u0627 \u0642\u0648\u06cc \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u067e\u0631\u062f\u0627\u062e\u062a\u0647 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0633\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1775978179329\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p> \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u06cc\u0639\u0646\u06cc \u062a\u0648\u0627\u0646 \u0639\u0636\u0644\u0647 \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u06cc\u06a9 \u06a9\u0627\u0631 \u0642\u062f\u0631\u062a\u06cc \u0631\u0627 \u062f\u0631 \u0645\u062f\u062a \u0637\u0648\u0644\u0627\u0646\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u062f \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u06a9\u0647 \u062e\u0633\u062a\u0647 \u0634\u0648\u062f\u061b \u06cc\u0627 \u0627\u06af\u0631 \u0647\u0645 \u062e\u0633\u062a\u0647 \u0634\u062f \u0628\u062a\u0648\u0627\u0646\u062f \u062e\u0633\u062a\u06af\u06cc \u0631\u0627 \u062a\u062d\u0645\u0644 \u06a9\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1775978894937\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u0646\u06cc\u0631\u0648\u06cc \u0639\u0636\u0644\u0647 \u0627\u0633\u062a \u0627\u0645\u0627 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u06cc\u0639\u0646\u06cc \u062a\u0627\u0628 \u0648 \u062a\u062d\u0645\u0644 \u0639\u0636\u0644\u0647 \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u0641\u0634\u0627\u0631.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1775978930225\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0646\u060c \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u06a9\u0627\u0645\u0644\u0627 \u0637\u0628\u06cc\u0639\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0646\u060c \u0647\u0645\u0647 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc\u200c\u0647\u0627\u06cc \u0628\u062f\u0646 \u06a9\u0627\u0647\u0634 \u06cc\u0627\u0628\u0646\u062f \u0645\u06af\u0631 \u0627\u06cc\u0646\u06a9\u0647 \u0647\u0645\u0686\u0646\u0627\u0646 \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u062f. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1775978973753\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0686\u0647 \u0639\u0648\u0627\u0645\u0644\u06cc \u0628\u0631 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u062a\u0627\u062b\u06cc\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u0646\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0645\u0647\u0645\u200c\u062a\u0631 \u0627\u0632 \u0647\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u060c \u0633\u067e\u0633 \u0698\u0646\u062a\u06cc\u06a9\u060c \u062c\u0646\u0633\u06cc\u062a\u060c \u0633\u0646 \u0648 \u0633\u0644\u0627\u0645\u062a\u06cc \u0628\u062f\u0646.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1775979218801\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0686\u0642\u062f\u0631 \u0637\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0634\u062f \u062a\u0627 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0634\u0648\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062d\u062a\u06cc \u067e\u0633 \u0627\u0632 \u06cc\u06a9 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0645 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u0627\u0645\u0627 \u0628\u0631\u0627\u06cc \u062f\u06cc\u062f\u0646 \u0646\u062a\u0627\u06cc\u062c \u0648\u0627\u0636\u062d \u062d\u062f\u0627\u0642\u0644 \u06f8 \u0647\u0641\u062a\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0646\u0638\u0645 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1775979349106\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u062a\u0633\u062a \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a \u06cc\u0627 \u0686\u06af\u0648\u0646\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0633\u0637\u062d \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u0633\u0646\u062c\u06cc\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062a\u0633\u062a \u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u0627\u0632 \u062c\u0645\u0644\u0647 \u062a\u0633\u062a \u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0648 \u062a\u0633\u062a \u0627\u0633\u06a9\u0627\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1775979394945\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u062a\u063a\u0630\u06cc\u0647 \u0628\u0631 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u062a\u0623\u062b\u06cc\u0631 \u062f\u0627\u0631\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u0642\u0637\u0639\u0627! \u062f\u0631\u06cc\u0627\u0641\u062a \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0641\u06cc \u0648 \u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0628 \u06a9\u0627\u0641\u06cc \u0645\u0647\u0645 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1775979423289\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0645\u06a9\u0645\u0644 \u0628\u062e\u0648\u0631\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062e\u06cc\u0631 \u0631\u0628\u0637\u06cc \u0646\u062f\u0627\u0631\u062f\u061b \u0641\u0642\u0637 \u0628\u0627\u06cc\u062f \u0628\u0647 \u062a\u063a\u0630\u06cc\u0647 \u062e\u0648\u062f \u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646\u0627\u0628\u0639: <a href=\"https:\/\/www.verywellfit.com\/what-is-muscular-endurance-3120360\" data-type=\"URL\" data-id=\"https:\/\/www.verywellfit.com\/what-is-muscular-endurance-3120360\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">verywellfit<\/a> &#8211; <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscular-endurance\" data-type=\"URL\" data-id=\"https:\/\/www.medicalnewstoday.com\/articles\/muscular-endurance\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">medicalnewstoday<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u062f\u0631\u0633\u062a \u0645\u062b\u0644 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0631\u0648\u062d\u06cc \u0627\u0633\u062a\u061b \u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u0622\u0645\u0627\u062f\u06af\u06cc \u0631\u0648\u062d\u06cc \u0648 \u0639\u0627\u0637\u0641\u06cc \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0631\u0646\u062c \u0648 \u0633\u062e\u062a\u06cc \u0628\u0647 \u06a9\u0645\u06a9 \u0645\u0627 \u0645\u06cc\u200c\u0622\u06cc\u062f \u062a\u0627 \u0628\u062a\u0648\u0627\u0646\u06cc\u0645 \u0627\u0632 \u067e\u0633 \u0646\u0627\u0647\u0645\u0648\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0632\u0646\u062f\u06af\u06cc \u0628\u0631\u0622\u06cc\u06cc\u0645\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0647\u0645 \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0641\u0634\u0627\u0631\u0647\u0627\u06cc \u0648\u0627\u0631\u062f\u0647 \u0628\u0647 \u0628\u062f\u0646\u060c [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":21534,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[212],"class_list":["post-21460","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-212"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/21460","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/comments?post=21460"}],"version-history":[{"count":42,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/21460\/revisions"}],"predecessor-version":[{"id":83481,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/21460\/revisions\/83481"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/21534"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=21460"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=21460"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=21460"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}