{"id":2272,"date":"2023-03-13T11:00:00","date_gmt":"2023-03-13T07:30:00","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=2272"},"modified":"2025-02-15T15:29:32","modified_gmt":"2025-02-15T11:59:32","slug":"how-to-get-hard-muscles","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/how-to-get-hard-muscles\/","title":{"rendered":"\u0686\u06af\u0648\u0646\u0647 \u0639\u0636\u0644\u0627\u062a \u0634\u0644 \u0648 \u0627\u0641\u062a\u0627\u062f\u0647 \u062e\u0648\u062f \u0631\u0627 \u0633\u0641\u062a \u06a9\u0646\u06cc\u0645\u061f"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u062e\u0648\u0634 \u0641\u0631\u0645\u06cc \u0648 \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0634\u0644 \u0648 \u0627\u0641\u062a\u0627\u062f\u0647\u060c \u062f\u063a\u062f\u063a\u0647\u200c\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0627\u0633\u062a. \u0628\u062f\u0646 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 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\u06cc\u0627 <a href=\"https:\/\/fitamin.ir\/mag\/how-to-build-muscle-in-old-age\/\" target=\"_blank\" data-type=\"post\" data-id=\"31478\" rel=\"noreferrer noopener\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0646<\/a> \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u0632 \u062c\u0645\u0644\u0647 \u062f\u0644\u0627\u06cc\u0644\u06cc \u0628\u0627\u0634\u062f \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0634\u0644 \u0648 \u0636\u0639\u06cc\u0641 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0642\u0628\u0644\u0627\u064b \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u06a9\u0631\u062f\u06cc\u062f \u0648 \u0628\u0639\u062f \u0627\u0632 \u0645\u062f\u062a\u06cc \u0622\u0646 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u06af\u0630\u0627\u0634\u062a\u06cc\u062f\u060c \u0647\u0645\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0646\u062c\u0631 \u0628\u0647 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class=\"wp-block-heading\">\u0631\u0648\u0634\u200c\u0647\u0627\u06cc \u0633\u0641\u062a \u06a9\u0631\u062f\u0646 \u0628\u062f\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\">\u0628\u062f\u0646 \u0642\u0648\u06cc \u0648 \u0633\u0641\u062a\u060c \u0628\u062f\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627\u06cc \u0645\u062a\u0631\u0627\u06a9\u0645 \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0648\u0631\u0632\u06cc\u062f\u0647 \u0648 \u0642\u0648\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f. \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u06cc\u0646 \u0634\u0631\u0627\u06cc\u0637 \u0631\u0627\u0647\u06cc \u062c\u0632 \u0631\u0639\u0627\u06cc\u062a \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0646\u0627\u0633\u0628 \u0648 \u0648\u0631\u0632\u0634 \u0646\u062f\u0627\u0631\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627\u06cc \u0642\u0648\u06cc\u060c \u0628\u0647 \u062f\u0648 \u0645\u0627\u062f\u0647 \u0645\u063a\u0630\u06cc \u06a9\u0644\u06cc\u062f\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f: \u06a9\u0644\u0633\u06cc\u0645 \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 <strong>D<\/strong>. \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0627\u062f\u0647 \u0645\u0639\u062f\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u0648 \u062f\u0646\u062f\u0627\u0646\u200c\u0647\u0627 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D \u0628\u0647 \u062c\u0630\u0628 \u06a9\u0644\u0633\u06cc\u0645 \u062f\u0631 \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644 \u0631\u0634\u062f \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u062f. \u062f\u06cc\u06af\u0631 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0633\u0641\u062a \u06a9\u0631\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u062f\u0631 \u0632\u06cc\u0631\u0634\u0631\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\">\u06f1. \u062f\u0631\u06cc\u0627\u0641\u062a \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0647\u0627\u06cc \u0644\u0627\u0632\u0645 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u0628\u0627\u06cc\u062f \u0631\u0648\u0632\u0627\u0646\u0647 \u06f1\u06f0\u06f0\u06f0 \u0645\u06cc\u0644\u06cc \u06af\u0631\u0645 \u06a9\u0644\u0633\u06cc\u0645 \u0648 \u06f2\u06f0\u06f0 \u0648\u0627\u062d\u062f \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u0646\u062f. \u0627\u06af\u0631 \u0628\u0627\u0644\u0627\u06cc \u06f5\u06f0 \u0633\u0627\u0644 \u062f\u0627\u0631\u06cc\u062f\u060c \u0631\u0648\u0632\u0627\u0646\u0647 \u06f1\u06f2\u06f0\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645 \u06a9\u0644\u0633\u06cc\u0645 \u0648 \u06f4\u06f0\u06f0 \u062a\u0627 \u06f6\u06f0\u06f0 \u0648\u0627\u062d\u062f \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0647\u0645 \u06a9\u0644\u0633\u06cc\u0645 \u0648 \u0647\u0645 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0631\u062f\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u062e\u0648\u062f \u06a9\u0633\u0628 \u06a9\u0646\u06cc\u062f. \u0686\u0647 \u063a\u0630\u0627\u0647\u0627\u06cc\u06cc \u0628\u0627\u06cc\u062f \u0628\u062e\u0648\u0631\u06cc\u062f\u061f \u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u067e\u0646\u062c \u0645\u0648\u0631\u062f \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u063a\u0630\u0627\u0647\u0627 \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u0631\u0627 \u0645\u06cc\u200c\u0622\u0648\u0631\u06cc\u0645.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0645\u0627\u0633\u062a<\/strong>: \u0628\u06cc\u0634\u062a\u0631 \u0645\u0627\u0633\u062a\u200c\u0647\u0627 \u0628\u0627 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D \u063a\u0646\u06cc \u0634\u062f\u0647\u200c\u0627\u0646\u062f \u0648 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06f3\u06f0 \u062f\u0631\u0635\u062f \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0635\u0631\u0641\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0645\u0627\u0633\u062a \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li><strong>\u0634\u06cc\u0631<\/strong>: \u06cc\u06a9 \u0644\u06cc\u0648\u0627\u0646 \u0634\u06cc\u0631 \u0628\u062f\u0648\u0646 \u0686\u0631\u0628\u06cc \u06f3\u06f0 \u062f\u0631\u0635\u062f \u0627\u0632 \u062f\u0648\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u06a9\u0644\u0633\u06cc\u0645 \u0634\u0645\u0627 \u0631\u0627 \u062a\u0627\u0645\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0634\u06cc\u0631 \u063a\u0646\u06cc \u0634\u062f\u0647 \u0628\u0627 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D \u0628\u0646\u0648\u0634\u06cc\u062f \u0648 \u0627\u0632 \u0645\u0632\u0627\u06cc\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647\u0631\u0647\u200c\u0645\u0646\u062f \u0634\u0648\u06cc\u062f.<\/li>\n\n\n\n<li><strong>\u0645\u0627\u0647\u06cc:<\/strong> \u0646\u0647 \u062a\u0646\u0647\u0627 \u0628\u0631\u0627\u06cc \u0642\u0644\u0628 \u0634\u0645\u0627\u060c \u0628\u0644\u06a9\u0647 \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u0646\u06cc\u0632 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a. \u0645\u0627\u0647\u06cc \u0642\u0632\u0644 \u0622\u0644\u0627 \u0648 \u0645\u0627\u0647\u06cc \u062a\u0646\u060c \u0627\u0632 \u0645\u0646\u0627\u0628\u0639 \u0639\u0627\u0644\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D \u0647\u0633\u062a\u0646\u062f.<\/li>\n\n\n\n<li><strong>\u0627\u0633\u0641\u0646\u0627\u062c:<\/strong> \u0627\u0632 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a\u060c \u0628\u0647 \u062e\u0635\u0648\u0635 <a href=\"https:\/\/fitamin.ir\/mag\/amazing-benefits-of-spinach\/\" data-type=\"post\" data-id=\"997\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0633\u0641\u0646\u0627\u062c<\/a> \u063a\u0627\u0641\u0644 \u0646\u0634\u0648\u06cc\u062f. \u062a\u0646\u0647\u0627 \u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u0627\u0633\u0641\u0646\u0627\u062c \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 \u062d\u0627\u0648\u06cc \u06f2\u06f5 \u062f\u0631\u0635\u062f \u0627\u0632 \u062f\u0648\u0632 \u062a\u0648\u0635\u06cc\u0647 \u0634\u062f\u0647 \u0631\u0648\u0632\u0627\u0646\u0647 \u06a9\u0644\u0633\u06cc\u0645 \u0627\u0633\u062a. \u0647\u0645\u0686\u0646\u06cc\u0646 \u062d\u0627\u0648\u06cc \u0645\u0642\u062f\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0641\u06cc\u0628\u0631\u060c \u0622\u0647\u0646 \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 A \u0627\u0633\u062a.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/benefits-of-vitamin-c-for-athletes\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0633\u06cc \u0686\u0647 \u062a\u0627\u062b\u06cc\u0631\u06cc \u062f\u0631 \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2. \u0645\u0635\u0631\u0641 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\u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0627\u0633\u062a\u061b \u0645\u062b\u0644 \u06a9\u0631\u0627\u062a\u06cc\u0646 \u06cc\u0627 <a href=\"https:\/\/fitamin.ir\/mag\/whey-protein-usage-instructions\/\" target=\"_blank\" data-type=\"post\" data-id=\"615\" rel=\"noreferrer noopener\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648\u06cc<\/a>. \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648\u06cc \u0645\u0634\u062a\u0642 \u0634\u062f\u0647 \u0627\u0632 \u0634\u06cc\u0631 \u0627\u0633\u062a \u0648 \u0634\u0627\u0645\u0644 \u062a\u0645\u0627\u0645 \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0622\u0645\u06cc\u0646\u0647 \u0636\u0631\u0648\u0631\u06cc \u0628\u062f\u0646\u060c \u06cc\u06a9 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0645\u0644 \u0648 \u0628\u0633\u06cc\u0627\u0631 \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a \u0627\u0633\u062a!<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc: <\/strong>\u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0645\u062b\u0644 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u06cc\u060c \u06a9\u0644\u0633\u06cc\u0645\u060c \u0622\u0647\u0646 \u0648 \u063a\u06cc\u0631\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0645\u06a9 \u06a9\u0646\u0646\u062f\u0647 \u0627\u0633\u062a\u061b \u0686\u0631\u0627\u06a9\u0647 \u062e\u06cc\u0644\u06cc \u0627\u0648\u0642\u0627\u062a \u062f\u0644\u06cc\u0644 \u0636\u0639\u0641 \u0648 \u0634\u064f\u0644\u06cc \u0628\u062f\u0646 \u0628\u0647 \u0641\u0642\u0631 \u0645\u0648\u0627\u062f \u0645\u0639\u062f\u0646\u06cc \u0628\u0631\u0645\u06cc\u200c\u06af\u0631\u062f\u062f. \u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0647\u0631\u06af\u0648\u0646\u0647 \u0645\u06a9\u0645\u0644\u06cc \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a\u0648\u0631 \u067e\u0632\u0634\u06a9 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3. \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0648\u0631\u0632\u0634<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 <a href=\"https:\/\/fitamin.ir\/mag\/everything-you-need-to-know-about-cardio\/\" data-type=\"post\" data-id=\"4657\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u0631\u0632\u0634 \u06a9\u0627\u0631\u062f\u06cc\u0648<\/a> \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f. \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u062f\u0631 \u0646\u0645\u0627\u06cc\u0627\u0646 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0648 \u0622\u0628 \u0634\u062f\u0646 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627 \u0645\u0624\u062b\u0631 \u0627\u0633\u062a. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u06af\u0632\u06cc\u0646\u0647 \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646\u200c\u0647\u0627\u06cc \u0634\u064f\u0644 \u0648 \u0636\u0639\u06cc\u0641 \u0627\u0633\u062a. \u062f\u0631 \u062d\u0642\u06cc\u0642\u062a \u0639\u0644\u062a \u0627\u0635\u0644\u06cc \u0634\u064f\u0644\u06cc \u0628\u062f\u0646\u060c \u0636\u0639\u0641 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0635\u0648\u0631\u062a \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0648 \u0642\u062f\u0631\u062a\u06cc \u0628\u0647 \u0645\u0631\u0648\u0631 \u062a\u0642\u0648\u06cc\u062a \u0648 \u0628\u0633\u06cc\u0627\u0631 \u0648\u0631\u0632\u06cc\u062f\u0647 \u0648 \u0633\u0641\u062a \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/workout.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646\" class=\"wp-image-33087\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/workout.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/workout-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f4. \u0645\u0627\u0633\u0627\u0698<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0627\u0633\u0627\u0698 \u06af\u0631\u0641\u062a\u0646\u060c \u06af\u0631\u062f\u0634 \u062e\u0648\u0646 \u0628\u0647 \u0633\u0637\u062d \u067e\u0648\u0633\u062a \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0627\u0632 \u0627\u06cc\u0646 \u0637\u0631\u06cc\u0642 \u0628\u0627\u0639\u062b \u0631\u0634\u062f \u0633\u0644\u0648\u0644\u200c\u0647\u0627\u06cc \u062c\u062f\u06cc\u062f \u067e\u0648\u0633\u062a \u0645\u06cc\u200c\u0634\u0648\u062f. \u0639\u0644\u0627\u0648\u0647\u200c\u0628\u0631 \u0627\u06cc\u0646\u060c \u0645\u0627\u0633\u0627\u0698 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u06af\u0631\u0641\u062a\u06af\u06cc \u0648 \u062a\u0646\u0634 \u0639\u0636\u0644\u0627\u0646\u06cc \u0646\u06cc\u0632 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\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\/sports-massage-benefits-and-tips\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0627\u0633\u0627\u0698 \u0648\u0631\u0632\u0634\u06cc \u0648 \u0631\u0645\u0632 \u0648 \u0631\u0627\u0632\u0647\u0627\u06cc \u0622\u0646<\/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\">\u06f5. \u06a9\u0631\u0645\u200c\u0647\u0627\u06cc \u0633\u0641\u062a \u06a9\u0646\u0646\u062f\u0647 <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0632 \u0645\u0631\u0637\u0648\u0628 \u06a9\u0646\u0646\u062f\u0647\u200c\u0647\u0627 \u0648 \u06a9\u0631\u0645\u200c\u0647\u0627\u06cc\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062f\u0627\u0631\u0627\u06cc \u06a9\u0644\u0627\u0698\u0646 \u06cc\u0627 \u0631\u0648\u063a\u0646\u200c\u0647\u0627\u06cc \u0637\u0628\u06cc\u0639\u06cc \u0645\u0627\u0646\u0646\u062f \u0646\u0627\u0631\u06af\u06cc\u0644\u060c \u0628\u0627\u062f\u0627\u0645 \u06cc\u0627 \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 \u0628\u0627\u0634\u0646\u062f. \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u067e\u0648\u0633\u062a \u0628\u062f\u0646 \u0634\u0645\u0627 \u0633\u0631\u062d\u0627\u0644 \u0648 \u0645\u0631\u0637\u0648\u0628 \u0634\u0648\u062f \u0648 \u0627\u0632 \u062d\u0627\u0644\u062a \u0634\u0644\u06cc \u0648 \u0622\u0648\u06cc\u0632\u0627\u0646\u06cc \u062f\u0631\u0628\u06cc\u0627\u06cc\u062f. \u0628\u0631\u0627\u06cc \u062f\u0631\u0645\u0627\u0646 \u0627\u0641\u062a\u0627\u062f\u06af\u06cc \u067e\u0648\u0633\u062a \u0645\u0637\u0644\u0628 &#8220;<a href=\"https:\/\/fitamin.ir\/mag\/tips-for-how-to-tighten-loose-skin\/\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/tips-for-how-to-tighten-loose-skin\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0634\u0644\u06cc \u0648 \u0627\u0641\u062a\u0627\u062f\u06af\u06cc \u067e\u0648\u0633\u062a \u0631\u0627 \u0628\u0627 \u0627\u06cc\u0646 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627 \u0628\u0631\u0637\u0631\u0641 \u06a9\u0646\u06cc\u062f<\/a>&#8221; \u0628\u062e\u0648\u0627\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f6. \u0639\u0645\u0644 \u062c\u0631\u0627\u062d\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0648\u0632\u0646 \u0632\u06cc\u0627\u062f\u06cc \u06a9\u0645 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f \u0648 \u062d\u0627\u0644\u0627 \u067e\u0648\u0633\u062a \u0627\u0636\u0627\u0641\u0647 \u0648 \u0632\u06cc\u0627\u062f\u06cc \u0631\u0648\u06cc \u0628\u062f\u0646 \u0634\u0645\u0627 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f\u060c \u0639\u0645\u0644 \u062c\u0631\u0627\u062d\u06cc\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u06cc\u0646 \u0645\u0634\u06a9\u0644 \u0631\u0627 \u062d\u0644 \u06a9\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0634\u0631\u0627\u06cc\u0637 \u062c\u0631\u0627\u062d\u06cc \u0628\u0627 \u0628\u0631\u062f\u0627\u0634\u062a\u0646 \u067e\u0648\u0633\u062a\u200c\u0647\u0627\u06cc \u0622\u0648\u06cc\u0632\u0627\u0646 \u0648 \u0627\u0636\u0627\u0641\u0647\u060c \u0628\u0647 \u0638\u0627\u0647\u0631 \u0634\u0645\u0627 \u062c\u0644\u0648\u0647 \u0628\u0647\u062a\u0631\u06cc \u0645\u06cc\u200c\u0628\u062e\u0634\u062f \u0648 \u067e\u0648\u0633\u062a\u200c\u0647\u0627\u06cc \u0634\u064f\u0644 \u0631\u0627 \u0627\u0632 \u0628\u06cc\u0646 \u0645\u06cc\u200c\u0628\u0631\u062f.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u0627\u062f\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u062f\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0645\u0648\u0627\u0631\u062f \u0639\u0645\u0644 \u062c\u0631\u0627\u062d\u06cc \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0648 \u0639\u0636\u0644\u0627\u062a\u060c \u0644\u0627\u0632\u0645 \u0646\u06cc\u0633\u062a. \u0627\u06cc\u0646 \u0627\u0642\u062f\u0627\u0645\u060c \u0622\u062e\u0631\u06cc\u0646 \u0631\u0627\u0647 \u0627\u0633\u062a \u0648 \u062f\u0631\u062f\u0633\u0631 \u0648 \u0639\u0648\u0627\u0631\u0636 \u0632\u06cc\u0627\u062f\u06cc \u0647\u0645 \u062f\u0627\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\">\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0634\u0644 | \u0646\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0648\u0644\u06cc\u0646 \u0631\u0627\u0647 \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0648 \u0639\u0636\u0644\u0627\u062a \u0636\u0639\u06cc\u0641\u060c \u0648\u0631\u0632\u0634 \u0627\u0633\u062a. \u0647\u06cc\u0686 \u0631\u0627\u0647 \u062f\u06cc\u06af\u0631\u06cc \u062c\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0648\u0631\u0632\u0634 \u0646\u062f\u0627\u0631\u06cc\u0645. \u0628\u0631\u0627\u06cc \u0642\u0648\u06cc \u0648 \u0633\u0641\u062a  \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646\u060c \u0628\u0627\u06cc\u062f \u0639\u0636\u0644\u0627\u062a \u0636\u0639\u06cc\u0641 \u062e\u0648\u062f \u0631\u0627 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0647\u06cc\u0645. \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0628\u0627 \u0648\u0631\u0632\u0634\u060c \u0628\u0627\u06cc\u062f \u0631\u0627\u0647 \u0632\u06cc\u0631 \u0631\u0627 \u0628\u0631\u0648\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u0628\u0627 \u062f\u0631\u062c\u0647 \u0645\u062a\u0648\u0633\u0637 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u06a9\u0627\u0631\u062f\u06cc\u0648 \u06cc\u0627 \u0647\u0648\u0627\u0632\u06cc\u060c \u0639\u0644\u0627\u0648\u0647\u200c\u0628\u0631 \u0628\u0647\u0628\u0648\u062f \u062e\u0644\u0642 \u0648 \u062e\u0648\u06cc\u060c \u0645\u0628\u0627\u0631\u0632\u0647 \u0628\u0627 \u0686\u0627\u0642\u06cc\u060c \u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0648 \u062f\u06cc\u0627\u0628\u062a\u060c \u062e\u0627\u0635\u06cc\u062a \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc\u0650 \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647\u200c\u0627\u06cc \u0647\u0645 \u062f\u0627\u0631\u062f. \u0648\u0631\u0632\u0634\u06cc \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u0628\u0647 \u0634\u0645\u0627 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u062f\u0648\u06cc\u062f\u0646 \u06cc\u0627 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc\u0650 \u0633\u0631\u06cc\u0639\u060c \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0647 \u0645\u062f\u062a \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0627\u0633\u062a. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0641\u0642\u0637 \u062f\u0631 \u0645\u0646\u0632\u0644 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0633\u0631\u0627\u063a \u0631\u0642\u0635\u060c \u0627\u06cc\u0631\u0648\u0628\u06cc\u06a9 \u0648 \u06cc\u0627 <a href=\"https:\/\/fitamin.ir\/mag\/get-the-most-out-of-a-stationary-bike-workout\/\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/get-the-most-out-of-a-stationary-bike-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062f\u0648\u0686\u0631\u062e\u0647 \u062b\u0627\u0628\u062a<\/a> \u0628\u0631\u0648\u06cc\u062f. \u06cc\u06a9 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647\u060c \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0627\u0633\u062a\u067e \u0627\u0633\u062a.<br>\u062f\u0631 \u0645\u0642\u0627\u0644\u0647 \u062c\u062f\u0627\u06af\u0627\u0646\u0647\u200c\u0627\u06cc <a href=\"https:\/\/fitamin.ir\/mag\/fat-burning-cardio-step-workout\/\">\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0627\u0633\u062a\u067e<\/a> \u0631\u0627 \u0622\u0645\u0648\u0632\u0634 \u062f\u0627\u062f\u06cc\u0645!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u0627\u062f\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0647\u0631\u0686\u0642\u062f\u0631 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc\u0650 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631 \u0628\u0627\u0634\u062f\u060c \u0639\u0636\u0644\u0627\u062a\u200c\u062a\u0627\u0646 \u0633\u0641\u062a\u200c\u062a\u0631 \u0648 \u062e\u0648\u0634\u200c\u0641\u0631\u0645\u200c\u062a\u0631 \u062e\u0648\u0627\u0647\u062f \u0634\u062f. \u0627\u0644\u0628\u062a\u0647 \u06a9\u0647 \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0627\u0633\u062a \u0648 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0622\u0646 \u0631\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\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\/the-best-exercises-to-burn-fat\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u062f\u0627\u0645 \u0648\u0631\u0632\u0634 \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0631\u0627 \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0639\u0636\u0644\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u062a\u0627\u062b\u06cc\u0631 \u0631\u0627 \u062f\u0631 \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0648 \u0639\u0636\u0644\u0627\u062a \u062f\u0627\u0631\u062f. \u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u0647\u0631 \u062d\u0631\u06a9\u062a \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u062e\u0627\u0635\u06cc \u062a\u0623\u062b\u06cc\u0631 \u062f\u0627\u0631\u062f \u0648 \u0622\u0646 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0631\u0627\u06cc \u0645\u062b\u0627\u0644\u060c \u0627\u06af\u0631 \u0631\u0627\u0646\u200c\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0634\u0644 \u0648 \u0627\u0641\u062a\u0627\u062f\u0647 \u0627\u0633\u062a\u060c \u062d\u0631\u06a9\u062a <a href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0633\u06a9\u0627\u062a<\/a> \u0648 \u0644\u0627\u0646\u06af \u0631\u0627\u0647\u200c\u0631\u0641\u062a\u0646\u06cc\u060c \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0628\u0633\u06cc\u0627\u0631 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645\u200c\u0634\u062f\u0646\u0650 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0632\u0648 \u0647\u0645\u060c \u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u06cc\u0627 \u0634\u0646\u0627 \u0631\u0648\u06cc \u062f\u06cc\u0648\u0627\u0631 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u0647\u06cc\u062f. \u0641\u0642\u0637 \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a \u06a9\u0647 \u06cc\u06a9 \u0631\u0648\u0632 \u062f\u0631 \u0645\u06cc\u0627\u0646 \u0628\u0647 \u062a\u0639\u062f\u0627\u062f \u06f3\u06f0 \u0628\u0627\u0631\u060c <a href=\"https:\/\/fitamin.ir\/mag\/why-and-how-we-should-do-push-ups\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc<\/a> \u0628\u0632\u0646\u06cc\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0645\u062d\u06a9\u0645 \u0634\u062f\u0646 \u0628\u062f\u0646 \u0634\u0644 \u0648 \u0639\u0636\u0644\u0627\u062a \u0636\u0639\u06cc\u0641\u0650 \u062e\u0648\u062f\u060c \u062d\u062a\u0645\u0627 \u0627\u0632 <a href=\"https:\/\/fitamin.ir\/mag\/what-are-the-basic-exercises-in-fitness\/\" data-type=\"post\" data-id=\"1014\">\u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a> \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u062e\u0635\u0635\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u0627\u06af\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \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\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u06a9\u0627\u0645\u0644\u0627 \u0634\u062e\u0635\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> \u0633\u0631\u0627\u063a \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0628\u0631\u0648\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0632 \u0648\u0632\u0646\u0647 \u0648 \u062f\u0645\u0628\u0644 \u0646\u062a\u0631\u0633\u06cc\u062f. \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0628\u062f\u0646\u06cc\u200e\u200c\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644 (\u06a9\u062a\u0644\u200c\u0628\u0644 \u06cc\u0627 \u0647\u0631 \u0648\u0632\u0646\u0647 \u062f\u06cc\u06af\u0631\u06cc) \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u06a9\u0631\u0627\u0631 \u0628\u0627\u0644\u0627 \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u0628\u0632\u0631\u06af\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0648 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0633\u0641\u062a\u200c\u062a\u0631 \u0648 \u062e\u0648\u0634\u200c\u0641\u0631\u0645\u200c\u062a\u0631 \u0628\u0647 \u0646\u0638\u0631 \u0628\u0631\u0633\u062f. \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0645 \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0647\u0645 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a\u200c\u062a\u0627\u0646 \u0642\u0648\u06cc\u200c\u062a\u0631 \u0648 \u0639\u0636\u0644\u0627\u0646\u06cc\u200c\u062a\u0631 \u0634\u0648\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\/2023\/03\/body-building.jpg\" alt=\"\u0633\u0641\u062a \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646 \u0628\u0627 \u0648\u0631\u0632\u0634\" class=\"wp-image-33090\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/03\/body-building.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/03\/body-building-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-heavy-to-lift\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u061b \u0648\u0632\u0646\u0647 \u0686\u0646\u062f \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u0628\u0632\u0646\u06cc\u0645\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0631\u0648\u0632 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0631\u0627\u0631\u062f\u0627\u062f\u0646 \u0631\u0648\u0632\u0647\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0639\u0636\u0644\u0627\u062a\u060c \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0631\u0648\u0632\u200c\u0647\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0647\u0645 \u0627\u0633\u062a. \u062f\u0631 \u0627\u0628\u062a\u062f\u0627 \u0639\u0636\u0644\u0627\u062a\u0650 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0636\u0639\u06cc\u0641 \u0647\u0633\u062a\u0646\u062f \u0648 \u067e\u0633 \u0627\u0632 \u0631\u0648\u0632\u0650 \u062a\u0645\u0631\u06cc\u0646\u060c \u0628\u0633\u06cc\u0627\u0631 \u062e\u0633\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u067e\u0633 \u062d\u062a\u0645\u0627 \u0628\u0631\u0627\u06cc \u06a9\u0633\u0628 \u0646\u062a\u06cc\u062c\u0647 \u0628\u0647\u062a\u0631\u060c \u0641\u0631\u0635\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0648 \u0631\u0634\u062f \u0631\u0627 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u062e\u0648\u062f \u0628\u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a\u200c\u062f\u0627\u062f\u0646 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a\u0650 \u0628\u062f\u0646 \u0634\u0627\u0645\u0644 \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc\u060c \u0641\u0627\u0635\u0644\u0647 \u0627\u0646\u062f\u0627\u062e\u062a\u0646 \u0628\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc\u0650 \u0645\u062e\u062a\u0644\u0641\u060c \u062f\u0648\u0634 \u0622\u0628 \u06af\u0631\u0645 \u0648 \u0645\u0627\u0633\u0627\u0698 \u0627\u0633\u062a. \u0627\u0644\u0628\u062a\u0647 \u062f\u0631 \u0631\u0648\u0632 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f <a href=\"https:\/\/fitamin.ir\/mag\/why-should-we-do-stretching-and-how\/\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/why-should-we-do-stretching-and-how\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc<\/a> \u0633\u0627\u062f\u0647\u060c \u06cc\u0648\u06af\u0627 \u06cc\u0627 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0622\u0647\u0633\u062a\u0647 \u0631\u0627 \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\n<h2 class=\"wp-block-heading\">\u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u06a9\u062f\u0627\u0645 \u0648\u0631\u0632\u0634 \u0645\u0646\u0627\u0633\u0628 \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\">\u062a\u0645\u0627\u0645\u06cc \u0648\u0631\u0632\u0634\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u062a\u0646\u062f\u0631\u0633\u062a\u06cc \u0628\u062f\u0646 \u0645\u0641\u06cc\u062f \u0648 \u0645\u0648\u062b\u0631 \u0647\u0633\u062a\u0646\u062f\u060c \u0627\u0645\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u0645 \u0686\u0646\u062f \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0648\u06cc\u0698\u0647 \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646\u060c \u0628\u0647 \u0634\u0645\u0627 \u0627\u0631\u0627\u0626\u0647 \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\">\u062f\u0648\u0686\u0631\u062e\u0647 \u0633\u0648\u0627\u0631\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0648\u06cc\u0698\u06af\u06cc\u200c\u0647\u0627\u06cc \u062e\u0648\u0628 \u0632\u06cc\u0627\u062f\u06cc \u062f\u0627\u0631\u062f \u06a9\u0647 \u0645\u0646\u062c\u0631 \u0628\u0647 \u062e\u0648\u0634 \u0641\u0631\u0645\u06cc \u0648 \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0648 \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u200c\u0634\u0648\u062f. \u0648\u06cc\u0698\u06af\u06cc\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0628\u0627\u0644\u0627  <\/li>\n\n\n\n<li>\u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u0646\u062f\u0647 \u0633\u06cc\u0633\u062a\u0645 \u0642\u0644\u0628\u06cc \u0639\u0631\u0648\u0642\u06cc <\/li>\n\n\n\n<li>\u0645\u0648\u062b\u0631 \u0631\u0648\u06cc \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0632\u0631\u06af (\u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647)<\/li>\n<\/ul>\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\">\u062f\u0648\u06cc\u062f\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0648\u0646\u062f\u0647\u200c\u0647\u0627 \u0646\u0633\u0628\u062a \u0628\u0647 \u0633\u0627\u06cc\u0631 \u0627\u0641\u0631\u0627\u062f \u0647\u0645\u0633\u0646 \u062e\u0648\u062f \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u062a\u0631\u0627\u06a9\u0645 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0631\u0646\u062f \u06a9\u0647 \u0627\u0632 \u0645\u0644\u0627\u06a9\u200c\u0647\u0627\u06cc \u06cc\u06a9 \u0628\u062f\u0646 \u0633\u0641\u062a \u0648 \u0642\u0648\u06cc \u0627\u0633\u062a. <a href=\"https:\/\/fitamin.ir\/mag\/how-to-start-running\/\" data-type=\"post\" data-id=\"29119\" target=\"_blank\" rel=\"noreferrer noopener\">\u062f\u0648\u06cc\u062f\u0646<\/a> \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u0633\u062a\u061b \u0686\u0631\u0627\u06a9\u0647 \u0631\u0627\u06cc\u06af\u0627\u0646\u060c \u0634\u0627\u062f\u0627\u0628 \u06a9\u0646\u0646\u062f\u0647 \u0648 \u062f\u0631 \u062f\u0633\u062a\u0631\u0633 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u067e\u06cc\u0644\u0627\u062a\u0633 \u0648 \u06cc\u0648\u06af\u0627<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u062f\u0648 \u0648\u0631\u0632\u0634\u060c \u062c\u062f\u0627 \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f \u062c\u0633\u0645\u06cc \u06a9\u0647 \u062f\u0627\u0631\u0646\u062f\u060c \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u062a\u0645\u0631\u06a9\u0632 \u0648 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0631\u0648\u062d\u06cc \u0648 \u062c\u0633\u0645\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0627\u0631\u062a\u0642\u0627 \u0645\u06cc\u200c\u0628\u062e\u0634\u0646\u062f. <a href=\"https:\/\/fitamin.ir\/mag\/all-about-pilates\/\" data-type=\"post\" data-id=\"1289\" target=\"_blank\" rel=\"noreferrer noopener\">\u067e\u06cc\u0644\u0627\u062a\u0633<\/a> \u0648 \u06cc\u0648\u06af\u0627\u060c \u0627\u0632 \u062c\u0645\u0644\u0647 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u06a9\u0634\u0634\u06cc \u0628\u0647 \u062d\u0633\u0627\u0628 \u0645\u06cc\u200c\u0622\u06cc\u0646\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0627\u0639\u062b \u062e\u0648\u0634 \u0641\u0631\u0645\u06cc \u0648 \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0634\u0648\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/at-home-yoga-practice\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0648 \u0622\u0645\u0648\u0632\u0634 \u0645\u0628\u062a\u062f\u06cc \u06cc\u0648\u06af\u0627<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0627\u0632 \u0648\u0627\u0642\u0639\u06cc \u06cc\u06a9 \u0628\u062f\u0646 \u0642\u0648\u06cc\u060c \u0633\u0641\u062a \u0648 \u0648\u0631\u0632\u06cc\u062f\u0647\u060c \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0648\u0631\u0632\u0634 \u0642\u062f\u0631\u062a\u06cc \u0627\u0633\u062a. \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062a\u0645\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0634\u0645\u0627 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0627\u062c\u0627\u0632\u0647 \u0646\u0645\u06cc\u200c\u062f\u0647\u062f \u0647\u06cc\u0686 \u0639\u0636\u0644\u0647\u200c\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0648 \u0634\u0644 \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u062f. \u0627\u06af\u0631 \u0647\u062f\u0641 \u0634\u0645\u0627 \u0627\u0632 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0633\u0627\u062e\u062a\u0646 \u06cc\u06a9 \u0628\u062f\u0646 \u0633\u0641\u062a \u0648 \u0645\u062d\u06a9\u0645 \u0627\u0633\u062a \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0622\u06cc\u0627 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u062a\u0627\u062b\u06cc\u0631 \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\">\u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u06cc\u06a9 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0645\u062d\u0628\u0648\u0628 \u0648 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a. \u0627\u06af\u0631 \u062f\u0631 \u0637\u0628\u06cc\u0639\u062a \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u06a9\u0646\u06cc\u062f\u060c \u0631\u0648\u062d\u06cc\u0647 \u0634\u0645\u0627 \u0647\u0645 \u0628\u0633\u06cc\u0627\u0631 \u062a\u0642\u0648\u06cc\u062a \u062e\u0648\u0627\u0647\u062f \u0634\u062f\u061b \u0627\u0645\u0627 \u0622\u06cc\u0627 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f 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\u0634\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0631\u0627\u0647\u200c\u0631\u0641\u062a\u0646 \u0631\u0648\u06cc \u0633\u0631\u0628\u0627\u0644\u0627\u06cc\u06cc\u200c\u0647\u0627\u060c \u0648\u0631\u0632\u0634 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0646\u06cc\u0645\u0647 \u0647\u0648\u0627\u0632\u06cc-\u0646\u06cc\u0645\u0647 \u0642\u062f\u0631\u062a\u06cc \u062a\u0628\u062f\u06cc\u0644 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062a\u0627\u062b\u06cc\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0647\u0645 \u062f\u0631 \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u062f\u0627\u0631\u062f. \u0627\u06cc\u0646 \u0646\u0648\u0639 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0628\u0647\u200c\u062e\u0635\u0648\u0635 \u0628\u0631\u0627\u06cc \u06a9\u0633\u0627\u0646\u06cc\u200c\u06a9\u0647 \u0631\u0698\u06cc\u0645 \u0644\u0627\u063a\u0631\u06cc \u062f\u0627\u0631\u0646\u062f\u060c <a href=\"https:\/\/fitamin.ir\/mag\/exercise-plan-for-old-people\/\" data-type=\"post\" data-id=\"28306\" target=\"_blank\" rel=\"noreferrer noopener\">\u0633\u0627\u0644\u0645\u0646\u062f\u0627\u0646<\/a> \u0648 \u06cc\u0627 \u0627\u0641\u0631\u0627\u062f \u062f\u06cc\u06af\u0631\u06cc \u06a9\u0647 \u062f\u0631 \u0645\u0639\u0631\u0636 \u0627\u0632\u062f\u0633\u062a\u200c\u062f\u0627\u062f\u0646 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0647\u0633\u062a\u0646\u062f\u061b \u0645\u0624\u062b\u0631 \u0648 \u0645\u0646\u0627\u0633\u0628 \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\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\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 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u0645\u06cc\u200c\u0622\u0648\u0631\u06cc\u0645. \u062d\u0631\u06a9\u0627\u062a \u0645\u0648\u062c\u0648\u062f \u062f\u0631 \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647\u060c \u0628\u0627\u0639\u062b \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0648 \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0634\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>\u0646\u0627\u0645 \u062d\u0631\u06a9\u062a<\/th><th>\u062a\u0639\u062f\u0627\u062f \u0648 \u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td>\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u0644\u0627\u0646\u06af \u0628\u0647 \u067e\u0647\u0644\u0648 \u062f\u0645\u0628\u0644<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u06a9\u06cc\u06a9 \u0628\u06a9 \u067e\u0627 \u0635\u0627\u0641 \u0633\u06cc\u0645\u06a9\u0634<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f0 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u0642\u0627\u06cc\u0642\u06cc <\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0633\u06cc\u0645\u06a9\u0634<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f0 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 <\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f5 \u062a\u0627\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u062c\u0644\u0648\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0647\u0627\u0644\u062a\u0631-\u0627\u0632-\u062c\u0644\u0648.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u062c\u0644\u0648<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\"> \u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a <\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li> \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u062f\u0631 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0646\u0627\u0633\u0628 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\/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u067e\u0627\u0647\u0627 \u0648 \u0635\u0627\u0641 \u06a9\u0631\u062f\u0646 \u0628\u0627\u0644\u0627\u062a\u0646\u0647\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u062c\u0627\u06cc \u062e\u0648\u062f \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u00a0\u0627\u0632 \u0645\u062d\u0644 \u062f\u0633\u062a\u06af\u0627\u0647 \u0641\u0627\u0635\u0644\u0647 \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u0645\u062d\u0644 \u0645\u0646\u0627\u0633\u0628 \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u0634\u0633\u062a 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class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/lower-body-workouts-why-and-how\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645<\/a><\/div>\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u0628\u0647 \u067e\u0647\u0644\u0648 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/\u0644\u0627\u0646\u06af-\u0628\u0647-\u067e\u0647\u0644\u0648-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u067e\u0647\u0644\u0648 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u0639\u062f\u062f \u062f\u0645\u0628\u0644 \u062f\u0631 \u062f\u0633\u062a\u0627\u0646 \u062e\u0648\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f \u062f\u0633\u062a \u062c\u0644\u0648\u06cc \u0628\u062f\u0646 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\u062d\u0631\u06a9\u062a \u0628\u062f\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u0686\u067e \u062e\u0648\u062f \u0628\u0647 \u0647\u0645\u06cc\u0646 \u0645\u0646\u0648\u0627\u0644 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/lower-body-workouts-why-and-how\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u06cc\u06a9 \u0628\u06a9 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u067e\u0627 \u0635\u0627\u0641 \u0633\u06cc\u0645\u06a9\u0634\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u06cc\u06a9-\u0628\u06a9-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-\u067e\u0627-\u0635\u0627\u0641-\u0633\u06cc\u0645\u06a9\u0634.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u06cc\u06a9 \u0628\u06a9 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u067e\u0627 \u0635\u0627\u0641 \u0633\u06cc\u0645\u06a9\u0634<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u062c\u0644\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0633\u06cc\u0645\u06a9\u0634 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9\u06cc \u0627\u0632 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0628\u0646\u062f \u0645\u062a\u0635\u0644 \u0628\u0647 \u0633\u06cc\u0645\u06a9\u0634 \u0648\u0635\u0644 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0645\u06cc \u0631\u0648\u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u067e\u0627\u06cc \u0645\u062a\u0635\u0644 \u0628\u0647 \u0633\u06cc\u0645\u06a9\u0634 \u0631\u0627 \u0628\u0635\u0648\u0631\u062a \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0645\u0631\u062d\u0644\u0647 \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0639\u062f \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u067e\u0627\u06cc 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data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0634\u0646\u0627-\u0633\u0648\u0626\u062f\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0637\u0648\u0631\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 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\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 class=\"item\"><video title=\"\u0642\u0627\u06cc\u0642\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0642\u0627\u06cc\u0642\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0642\u0627\u06cc\u0642\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \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 \u062f\u0633\u062a\u06af\u0627\u0647 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0633\u067e\u0633 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0645\u062d\u0644 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\u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0647\u0633\u062a\u0646\u062f\u060c \u0628\u062f\u0646 \u0631\u0627 \u062a\u0627 \u062c\u0627\u06cc\u06cc\u200c\u06a9\u0647 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0628\u0627 \u067e\u0627\u0647\u0627 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u062f \u0628\u0647 \u0639\u0642\u0628 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0645\u0631 \u0628\u0627\u06cc\u062f \u06a9\u0645\u06cc \u0642\u0648\u0633 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f \u0648 \u0633\u06cc\u0646\u0647 \u0628\u0627\u06cc\u062f \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647 \u0634\u0648\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 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\/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u06a9\u0634\u06cc\u062f\u0646\u0650 \u062f\u0633\u062a\u0647 \u0628\u0647 \u0633\u0645\u062a \u0634\u06a9\u0645 \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647 \u0628\u0627\u06cc\u062f \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u06a9\u0634\u06cc\u062f\u0647 \u0634\u062f\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0646\u0642\u0637\u0647 \u067e\u0627\u06cc\u0627\u0646 \u062d\u0631\u06a9\u062a\u060c \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 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--><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0633\u062a\u06af\u0627\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\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0633\u062a\u06af\u0627\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0628\u0631 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u06af\u06cc\u0631\u0647\u200c\u0647\u0627\u06cc \u06a9\u0646\u0627\u0631 \u062e\u0648\u062f \u0631\u0627 \u06af\u0631\u0641\u062a\u0647\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u062e\u0645 \u0648 \u062f\u0631 \u06cc\u06a9 \u0631\u0627\u0633\u062a\u0627 \u0628\u0627 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0648\u062f\u060c \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- 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class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/best-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0633\u06cc\u0645\u06a9\u0634\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u0633\u06cc\u0645-\u06a9\u0634.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0633\u06cc\u0645\u06a9\u0634<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0633\u06cc\u0645\u06a9\u0634 \u0631\u0627 \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0648 \u0645\u06cc\u0644\u0647 \u0635\u0627\u0641 \u0631\u0627 \u0628\u0647 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ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-get-bigger-arms\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0632\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648\u0628\u0627\u0632\u0648\u0647\u0627\u0644\u062a\u0631-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0645\u06cc\u0644\u0647 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u0627\u0633\u062a\u060c \u0635\u0627\u0641 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data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0633\u0627\u0642-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 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\u0645\u0645\u06a9\u0646 \u0628\u0631 \u0631\u0648\u06cc \u067e\u0646\u062c\u0647\u200c\u0647\u0627\u06cc \u067e\u0627 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u062f\u0631 \u0637\u0648\u0644 \u062d\u0631\u06a9\u062a\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0646\u0628\u0627\u06cc\u062f \u062d\u0631\u06a9\u062a \u06a9\u0646\u0646\u062f \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0646\u0628\u0627\u06cc\u062f \u062e\u0645 \u0634\u0648\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 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f \u0648 \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\/tips-for-bigger-calves\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/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\">\u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0686\u06cc 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style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0632\u06cc\u0627\u062f\u06cc \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0634\u0644 \u0648 \u0639\u0636\u0644\u0627\u062a \u0636\u0639\u06cc\u0641 \u0642\u0637\u0639\u0627 \u0645\u0635\u0631\u0641 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0627 \u0645\u06cc\u200c\u0637\u0644\u0628\u062f. \u06cc\u06a9\u06cc \u0627\u0632 \u062f\u0644\u0627\u06cc\u0644\u06cc \u06a9\u0647 \u0628\u0627\u0632\u0648 \u06cc\u0627 \u0634\u06a9\u0645 \u0634\u0644 \u0648 \u0627\u0641\u062a\u0627\u062f\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u06cc\u062f \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0645 \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f. \u0686\u0648\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u062f\u0631 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0646\u0642\u0634\u06cc \u0645\u062b\u0644 \u0622\u062c\u0631 \u062f\u0631 \u0633\u0627\u062e\u062a \u062f\u06cc\u0648\u0627\u0631 \u0631\u0627 \u062f\u0627\u0631\u062f! \u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u06cc\u06a9\u200c\u0628\u0627\u0631 \u0628\u0631\u0627\u06cc \u0647\u0645\u06cc\u0634\u0647 \u0628\u0627 \u0639\u0636\u0644\u0627\u062a \u0634\u0644 \u0648 \u0628\u062f\u0646 \u0627\u0641\u062a\u0627\u062f\u0647\u200c\u062a\u0627\u0646 \u062e\u062f\u0627\u062d\u0627\u0641\u0638\u06cc \u06a9\u0646\u06cc\u062f\u060c \u0686\u0627\u0631\u0647 \u06a9\u0627\u0631 \u0634\u0645\u0627 \u0645\u0635\u0631\u0641 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0632\u06cc\u0627\u062f \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 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class=\"wp-block-heading\">\u0645\u06cc\u0648\u0647 \u0648 \u0633\u0628\u0632\u06cc\u200c\u062c\u0627\u062a \u0632\u06cc\u0627\u062f\u062a\u0631 \u0627\u0632 \u0642\u0628\u0644 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0627\u06cc\u062c\u0627\u062f \u062a\u0639\u0627\u062f\u0644 \u062f\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u062e\u0648\u062f \u0628\u0647 \u0686\u06cc\u0632\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0627\u062d\u062a\u06cc\u0627\u062c \u062f\u0627\u0631\u06cc\u062f. \u0645\u06cc\u0648\u0647\u200c\u0647\u0627\u06cc\u06cc \u0628\u0627 \u0642\u0646\u062f \u067e\u0627\u06cc\u06cc\u0646 \u0648 \u0633\u0628\u0632\u06cc\u200c\u062c\u0627\u062a \u0628\u062f\u0648\u0646 \u0646\u0634\u0627\u0633\u062a\u0647 \u0631\u0627 \u0633\u0631 \u0633\u0641\u0631\u0647\u200c\u062a\u0627\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f 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width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/03\/salad.jpg\" alt=\"\u062a\u063a\u0630\u06cc\u0647 \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646\" class=\"wp-image-33099\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/03\/salad.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/03\/salad-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\">\u0622\u0628 \u06a9\u0627\u0641\u06cc \u0628\u0646\u0648\u0634\u06cc\u062f\u200c!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u062d\u062c\u0645 \u0628\u062f\u0646 \u0631\u0627 \u0622\u0628 \u062a\u0634\u06a9\u06cc\u0644 \u0645\u06cc\u200c\u062f\u0647\u062f\u060c \u0634\u0645\u0627 \u0628\u062f\u0648\u0646 \u063a\u0630\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0686\u0646\u062f \u0647\u0641\u062a\u0647\u200c\u0627\u06cc \u0631\u0627 \u062a\u062d\u0645\u0644 \u06a9\u0646\u06cc\u062f\u060c \u0627\u0645\u0627 \u0628\u062f\u0648\u0646\u0650 \u0622\u0628 \u0641\u0642\u0637 \u0686\u0646\u062f \u0631\u0648\u0632 \u062f\u0648\u0627\u0645 \u0645\u06cc\u200c\u0622\u0648\u0631\u06cc\u062f. \u0645\u062a\u0623\u0633\u0641\u0627\u0646\u0647 \u062e\u06cc\u0644\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0639\u0627\u062f\u062a \u0628\u0647 \u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0628 \u0646\u062f\u0627\u0631\u0646\u062f \u0648 \u062f\u0686\u0627\u0631 \u06a9\u0645\u200c\u0622\u0628\u06cc \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627 \u06a9\u0645\u0628\u0648\u062f \u0622\u0628\u060c \u062c\u0633\u0645 \u0648 \u0630\u0647\u0646 \u062f\u0686\u0627\u0631 \u0645\u0634\u06a9\u0644 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc\u200c\u062a\u0627\u0646 \u0628\u0627 \u0627\u062e\u062a\u0644\u0627\u0644 \u0631\u0648\u0628\u0647\u200c\u0631\u0648 \u062e\u0648\u0627\u0647\u062f \u0634\u062f. \u0627\u0647\u0645\u06cc\u062a \u0622\u0628 \u062f\u0631 \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0634\u0644 \u0648 \u0639\u0636\u0644\u0627\u062a \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a. \u06a9\u0645\u0628\u0648\u062f \u0627\u06cc\u0646 \u0645\u0627\u06cc\u0647 \u062d\u06cc\u0627\u062a\u06cc \u0628\u0627\u0639\u062b \u062e\u0633\u062a\u06af\u06cc \u0648 \u06af\u0631\u0641\u062a\u06af\u06cc\u0650 \u0639\u0636\u0644\u0627\u062a \u06cc\u0627 \u062d\u062a\u06cc \u06af\u0631\u0645\u0627\u0632\u062f\u06af\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u0627\u062a\u0641\u0627\u0642 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0627\u062a \u0634\u0645\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0636\u0631 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u062f\u0627\u0631\u0648\u06cc \u06af\u06cc\u0627\u0647\u06cc \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u062e\u06cc \u0647\u0645 \u0628\u0631\u0627\u06cc \u0631\u0641\u0639 \u0645\u0634\u06a9\u0644 \u0634\u0644\u06cc \u067e\u0648\u0633\u062a \u0648 \u06cc\u0627 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0646\u060c \u0633\u0631\u0627\u063a \u0637\u0628\u06cc\u0639\u062a \u0645\u06cc\u200c\u0631\u0648\u0646\u062f \u0648 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u062f\u0631\u0645\u0627\u0646\u200c\u0647\u0627\u06cc \u06af\u06cc\u0627\u0647\u06cc \u0647\u0633\u062a\u0646\u062f. \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u0645\u0646\u0638\u0648\u0631 \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u0627\u0633\u06a9 \u0631\u0648\u06cc \u067e\u0648\u0633\u062a \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0632\u0627\u062c<\/li>\n\n\n\n<li>\u067e\u0648\u062f\u0631 \u0642\u0647\u0648\u0647<\/li>\n\n\n\n<li>\u0698\u0644 \u0622\u0644\u0648\u0626\u0648\u0631\u0627<\/li>\n\n\n\n<li>\u062e\u0627\u06a9 \u0631\u0633 \u0642\u0647\u0648\u0647\u200c\u0627\u06cc<\/li>\n\n\n\n<li>\u0698\u0644\u0627\u062a\u06cc\u0646<\/li>\n\n\n\n<li>\u0631\u0648\u063a\u0646 \u0645\u0627\u0647\u06cc<\/li>\n\n\n\n<li>\u0645\u0648\u0645 \u0639\u0633\u0644<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0648 \u0639\u0636\u0644\u0627\u062a<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0642\u062a\u06cc \u0635\u062d\u0628\u062a \u0627\u0632 \u0645\u062d\u06a9\u0645 \u0648 \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0634\u0644 \u0648 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u0628\u0627\u06cc\u062f \u067e\u0627\u06cc \u062b\u0627\u0628\u062a \u062a\u063a\u0630\u06cc\u0647 \u0648 \u062f\u0631 \u0635\u0648\u0631\u062a \u0646\u06cc\u0627\u0632\u060c \u0645\u06a9\u0645\u0644 \u0627\u0635\u0644\u06cc \u0634\u0645\u0627 \u0628\u0627\u0634\u062f. \u0627\u06af\u0631 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0641\u06cc \u0646\u0645\u06cc\u200c\u062e\u0648\u0631\u06cc\u062f\u060c \u0627\u062d\u062a\u0645\u0627\u0644 \u0627\u0632 \u062f\u0633\u062a\u200c\u062f\u0627\u062f\u0646 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0634\u0645\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0633\u062a\u061b \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0634\u0644 \u0648 \u0636\u0639\u06cc\u0641 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0647 \u062e\u0635\u0648\u0635 \u0627\u06af\u0631 \u0628\u0647 \u0642\u0635\u062f \u06a9\u0645 \u06a9\u0631\u062f\u0646 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646\u060c \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc\u200c\u062a\u0627\u0646 \u062f\u0631 \u062d\u0627\u0644\u062a \u0646\u0642\u0635\u0627\u0646 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0627\u0634\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644\u060c \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u0627\u0632 \u062f\u0633\u062a \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f\u060c <a href=\"https:\/\/fitamin.ir\/mag\/what-is-basal-metabolic-rate\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647<\/a> \u06a9\u0646\u062f \u0645\u06cc\u200c\u0634\u0648\u062f. \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u06a9\u0646\u062f\u062a\u0631 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u06a9\u0645\u062a\u0631 \u0627\u0633\u062a. \u0647\u0645\u0647 \u0627\u06cc\u0646 \u0639\u0648\u0627\u0645\u0644 \u062f\u0633\u062a \u0628\u0647 \u062f\u0633\u062a \u0647\u0645 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u062a\u0627 \u0628\u062f\u0646 \u0634\u0645\u0627 \u062f\u0686\u0627\u0631 \u062a\u062d\u0644\u06cc\u0644 \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0634\u064f\u0644 \u0648 \u0636\u0639\u06cc\u0641 \u0634\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u067e\u0648\u062f\u0631 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0622\u0633\u0627\u0646\u200c\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u0632 \u067e\u0631\u062e\u0648\u0631\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0645\u062a\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0644\u0627\u0632\u0645\u0647 \u0644\u0627\u063a\u0631\u0634\u062f\u0646 \u0648 \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0627\u0633\u062a. \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627\u062a\u0648\u062c\u0647 \u0628\u0647 \u0646\u06cc\u0627\u0632 \u0648 \u0627\u0647\u062f\u0627\u0641 \u062e\u0648\u062f \u0627\u0632 \u0622\u0646\u200c\u0647\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u062f\u0631 \u0632\u06cc\u0631 \u0645\u0647\u0645\u200c\u200c\u062a\u0631\u06cc\u0646 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645:<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/bodybuilding-supplements-introduction\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u0627\u0646\u0648\u0627\u0639 \u0645\u06a9\u0645\u0644 \u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0641\u0648\u0627\u06cc\u062f \u0622\u0646\u0647\u0627<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f1. \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u06a9\u0646\u06cc\u062f \u0648 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648\u06cc\u060c \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u0648\u06cc \u0627\u06cc\u0632\u0648\u0644\u0647 \u06cc\u06a9 \u06af\u0632\u06cc\u0646\u0647\u200c \u0639\u0627\u0644\u06cc \u0627\u0633\u062a. \u0627\u06af\u0631 \u0628\u0647 \u0644\u0628\u0646\u06cc\u0627\u062a \u062d\u0633\u0627\u0633 \u0647\u0633\u062a\u06cc\u062f \u06cc\u0627 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0627\u0632 \u0645\u062d\u0635\u0648\u0644\u0627\u062a \u062d\u06cc\u0648\u0627\u0646\u06cc \u062e\u0648\u062f\u062f\u0627\u0631\u06cc \u06a9\u0646\u06cc\u062f\u060c \u067e\u0648\u062f\u0631 <a href=\"https:\/\/fitamin.ir\/mag\/plant-based-protein-powder\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06af\u06cc\u0627\u0647\u06cc<\/a> \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646\u06cc \u062e\u0648\u0628 \u0648 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2. \u06a9\u0631\u0627\u062a\u06cc\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u06a9\u0631\u0627\u062a\u06cc\u0646 \u0645\u0648\u0644\u06a9\u0648\u0644\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0637\u0648\u0631 \u0637\u0628\u06cc\u0639\u06cc \u062f\u0631 \u0628\u062f\u0646 \u0634\u0645\u0627 \u062a\u0648\u0644\u06cc\u062f \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0627\u0646\u0631\u0698\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0627\u062a \u0648 \u0633\u0627\u06cc\u0631 \u0628\u0627\u0641\u062a\u200c\u0647\u0627 \u062a\u0627\u0645\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06af\u0631 \u0628\u062f\u0646 \u0634\u0645\u0627 \u062f\u0686\u0627\u0631 \u0641\u0642\u0631 \u06a9\u0631\u0627\u062a\u06cc\u0646 \u0628\u0627\u0634\u062f\u060c \u0628\u0647 \u0627\u062d\u062a\u0645\u0627\u0644 \u0632\u06cc\u0627\u062f \u0647\u0645\u06cc\u0634\u0647 \u0628\u06cc\u200c\u0627\u0646\u0631\u0698\u06cc \u0648 \u062e\u0633\u062a\u0647 \u0647\u0633\u062a\u06cc\u062f \u0648 \u06cc\u0627 \u0639\u0636\u0644\u0627\u062a\u200c\u062a\u0627\u0646 \u0636\u0639\u06cc\u0641 (\u0634\u0644) \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627 \u0627\u06cc\u0646 \u06a9\u0647 \u06a9\u0631\u0627\u062a\u06cc\u0646 \u062f\u0631 \u0628\u062f\u0646 \u062a\u0648\u0644\u06cc\u062f \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0627\u0645\u0627 \u0645\u0635\u0631\u0641 \u0622\u0646 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0645\u06a9\u0645\u0644 \u063a\u0630\u0627\u06cc\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u062d\u062a\u0648\u0627\u06cc \u06a9\u0631\u0627\u062a\u06cc\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u062a\u0627 \u06f4\u06f0 \u062f\u0631\u0635\u062f \u0641\u0631\u0627\u062a\u0631 \u0627\u0632 \u0633\u0637\u062d \u0637\u0628\u06cc\u0639\u06cc \u0622\u0646 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f. \u0627\u06cc\u0646 \u0627\u0645\u0631 \u0628\u0631 \u0633\u0644\u0648\u0644\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc \u0634\u0645\u0627 \u062a\u0623\u062b\u06cc\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f \u0648 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0647\u200c\u0637\u0648\u0631\u06a9\u0644\u06cc \u06a9\u0631\u0627\u062a\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0633\u0641\u062a \u0648 \u0648\u0631\u0632\u06cc\u062f\u0647\u200c\u0634\u062f\u0646 \u0622\u0646\u200c\u0647\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/03\/supplement-creatine.jpg\" alt=\"\u0645\u06a9\u0645\u0644 \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u06a9\u0631\u062f\u0646 \u0639\u0636\u0644\u0627\u062a\" class=\"wp-image-33100\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/03\/supplement-creatine.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/03\/supplement-creatine-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/creatine-supplement\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u0631\u0627\u062a\u06cc\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u062a\u0623\u062b\u06cc\u0631\u0627\u062a \u0645\u062b\u0628\u062a \u0622\u0646 \u0628\u0631 \u0628\u062f\u0646<\/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\">\u06f3. \u06af\u06cc\u0646\u0631<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0644\u0627\u063a\u0631 \u0648 \u0634\u0644 \u0627\u0633\u062a\u060c \u06af\u06cc\u0646\u0631 \u0628\u0647 \u062f\u0631\u062f\u062a\u0627\u0646 \u0645\u06cc\u200c\u062e\u0648\u0631\u062f. \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0627\u0632 \u062c\u0645\u0644\u0647 <a href=\"https:\/\/fitamin.ir\/mag\/complete-guide-to-mass-gainers\/\" data-type=\"post\" data-id=\"3113\" target=\"_blank\" rel=\"noreferrer noopener\">\u06af\u06cc\u0646\u0631<\/a>\u060c \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0634\u0645\u0627 \u06a9\u0627\u0644\u0631\u06cc \u0648 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f. \u0686\u0646\u06cc\u0646 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0633\u0627\u0646\u06cc \u062e\u0648\u0628 \u0627\u0633\u062a \u06a9\u0647 \u06a9\u0645\u0628\u0648\u062f \u0648\u0632\u0646 \u0632\u06cc\u0627\u062f\u06cc \u062f\u0627\u0631\u0646\u062f \u0648 \u062f\u0631\u0635\u062f\u062f \u0648\u0632\u0646 \u0648 \u062d\u062c\u0645\u200c\u06af\u06cc\u0631\u06cc \u0647\u0633\u062a\u0646\u062f. \u0627\u06af\u0631 \u0634\u0645\u0627 \u06a9\u0645\u0628\u0648\u062f \u0648\u0632\u0646 \u0646\u062f\u0627\u0631\u06cc\u062f \u0627\u0632 \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u0628\u06af\u0630\u0631\u06cc\u062f. \u062f\u0631 \u0645\u0648\u0627\u0631\u062f\u06cc \u06a9\u0647 \u0641\u0631\u062f \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06a9\u0627\u0644\u0631\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0627\u0632 \u0637\u0631\u06cc\u0642 \u063a\u0630\u0627 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u062f \u0648 \u06a9\u0645\u0628\u0648\u062f \u0648\u0632\u0646 \u0634\u062f\u06cc\u062f\u06cc \u062f\u0627\u0631\u062f\u060c \u0645\u06a9\u0645\u0644 \u06af\u06cc\u0646\u0631 \u0627\u06cc\u062f\u0647 \u062e\u0648\u0628\u06cc \u0627\u0633\u062a\u061b \u0686\u0631\u0627\u06a9\u0647 \u06af\u06cc\u0646\u0631 \u062f\u0631 \u0647\u0631 \u0648\u0639\u062f\u0647 \u062a\u0627 \u06f1\u06f0\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0627\u0631\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647<\/strong>: \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0647\u06cc\u0686 \u062c\u0627\u062f\u0648 \u0648 \u0645\u0639\u062c\u0632\u0647\u200c\u0627\u06cc \u062f\u0631 \u0645\u0648\u0631\u062f \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0648\u062c\u0648\u062f \u0646\u062f\u0627\u0631\u062f. \u0627\u06af\u0631 \u062f\u063a\u062f\u063a\u0647 \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u062f\u0627\u0631\u06cc\u062f\u060c \u062d\u062a\u0645\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0645\u0635\u0631\u0641 \u0645\u06a9\u0645\u0644 \u0648 \u0631\u0639\u0627\u06cc\u062a \u0631\u0698\u06cc\u0645\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0647\u0645 \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\n<h3 class=\"wp-block-heading\">\u06f4. \u0628\u062a\u0627 \u0622\u0644\u0627\u0646\u06cc\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062a\u0627 \u0622\u0644\u0627\u0646\u06cc\u0646 \u06cc\u06a9 \u0627\u0633\u06cc\u062f \u0622\u0645\u06cc\u0646\u0647 \u0627\u0633\u062a \u06a9\u0647 \u062e\u0633\u062a\u06af\u06cc \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u062f\u061b \u0639\u0644\u0627\u0648\u0647\u200c\u0628\u0631 \u0627\u06cc\u0646\u060c \u062f\u0631 \u0635\u0648\u0631\u062a \u067e\u06cc\u0631\u0648\u06cc \u0627\u0632 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0627\u0635\u0648\u0644\u06cc\u060c \u0628\u062a\u0627 \u0622\u0644\u0627\u0646\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc\u200c\u062a\u0631 \u0634\u062f\u0646\u200c\u062a\u0627\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u062d\u06cc\u0646 \u0645\u0635\u0631\u0641 \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644\u060c \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0648\u0631\u0632\u0634 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f5. \u0628\u06cc \u0633\u06cc \u0627\u06cc \u0627\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0622\u0645\u06cc\u0646\u0648 \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0634\u0627\u062e\u0647\u200c\u062f\u0627\u0631 (BCAA) \u0627\u0632 \u0633\u0647 \u0622\u0645\u06cc\u0646\u0648 \u0627\u0633\u06cc\u062f \u0645\u062c\u0632\u0627 \u062a\u0634\u06a9\u06cc\u0644 \u0634\u062f\u0647\u200c\u0627\u0646\u062f: \u0644\u0648\u0633\u06cc\u0646\u060c \u0627\u06cc\u0632\u0648\u0644\u0648\u0633\u06cc\u0646 \u0648 \u0648\u0627\u0644\u06cc\u0646. \u0622\u0646\u200c\u0647\u0627 \u062f\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0645\u0646\u0627\u0628\u0639 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc\u060c \u0628\u0647 \u0648\u06cc\u0698\u0647 \u0645\u0646\u0627\u0628\u0639 \u062d\u06cc\u0648\u0627\u0646\u06cc \u0645\u0627\u0646\u0646\u062f \u06af\u0648\u0634\u062a\u060c \u0645\u0631\u063a\u060c \u062a\u062e\u0645 \u0645\u0631\u063a\u060c \u0644\u0628\u0646\u06cc\u0627\u062a \u0648 \u0645\u0627\u0647\u06cc \u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u061b \u0627\u0645\u0627 \u0686\u0631\u0627 \u062f\u0631 \u0644\u06cc\u0633\u062a \u0645\u0627 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f\u061f<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">BCAA\u0647\u0627 \u0628\u0631\u0627\u06cc \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0647\u0633\u062a\u0646\u062f \u0648 \u062d\u062f\u0648\u062f \u06f1\u06f4 \u062f\u0631\u0635\u062f \u0627\u0632 \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0622\u0645\u06cc\u0646\u0647 \u0639\u0636\u0644\u0627\u062a \u0634\u0645\u0627 \u0631\u0627 \u062a\u0634\u06a9\u06cc\u0644 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f. \u067e\u0633 \u0648\u0642\u062a\u06cc \u062f\u0631 \u067e\u06cc \u0645\u06a9\u0645\u0644\u06cc \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0648 \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0648 \u0639\u0636\u0644\u0627\u062a \u0647\u0633\u062a\u06cc\u062f\u060c \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u0646\u062a\u062e\u0627\u0628 \u0634\u0645\u0627 \u0628\u0627\u0634\u062f. \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f \u0647\u0631 \u0631\u0648\u0632 BCAA \u0631\u0627 \u0627\u0632 \u063a\u0630\u0627 \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0627\u0645\u0627 \u0645\u0635\u0631\u0641 BCAA \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u06a9\u0645\u0644 \u0646\u06cc\u0632 \u0628\u0633\u06cc\u0627\u0631 \u0645\u062d\u0628\u0648\u0628 \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=\"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\/all-you-need-to-know-about-bcaa\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u06a9\u0645\u0644 \u0628\u06cc \u0633\u06cc \u0627\u06cc \u0627\u06cc (BCAA) \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f6. \u06a9\u0627\u0632\u0626\u06cc\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0632\u0626\u06cc\u0646 \u062f\u0631 \u0634\u06cc\u0631 \u06af\u0627\u0648 \u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u062d\u0627\u0648\u06cc \u062a\u0645\u0627\u0645 \u0622\u0645\u06cc\u0646\u0648\u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0636\u0631\u0648\u0631\u06cc \u0648 \u0628\u0647\u200c\u062e\u0635\u0648\u0635 \u063a\u0646\u06cc \u0627\u0632 \u062a\u06cc\u0631\u0648\u0632\u06cc\u0646 \u0648 \u067e\u0631\u0648\u0644\u06cc\u0646 \u0627\u0633\u062a. \u06a9\u0627\u0632\u0626\u06cc\u0646 \u0647\u0645 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0645\u06a9\u0645\u0644 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0648 \u062d\u0641\u0638 \u0639\u0636\u0644\u0627\u062a \u0648 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0627\u0632 \u0622\u0646 \u062c\u0627 \u06a9\u0647 \u0627\u06cc\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u062f\u06cc\u0631 \u062c\u0630\u0628 \u0627\u0633\u062a\u061b \u0645\u0635\u0631\u0641 \u0622\u0646 \u0642\u0628\u0644 \u0627\u0632 \u062e\u0648\u0627\u0628\u060c \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647<\/strong>: \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u060c \u0627\u06af\u0631 \u0628\u062f\u0648\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0627\u0635\u0648\u0644\u06cc \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0635\u0631\u0641 \u0634\u0648\u062f\u060c \u0628\u06cc\u200c\u0641\u0627\u06cc\u062f\u0647 \u062e\u0648\u0627\u0647\u0646\u062f \u0628\u0648\u062f. \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc\u0650 \u0628\u0647\u062a\u0631\u060c \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0639\u0644\u0627\u0648\u0647\u200c\u0628\u0631 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0627\u0644\u0631\u06cc \u0648 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0641\u06cc\u060c \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0634\u062e\u0635\u06cc\u060c \u062e\u0648\u0627\u0628 \u0648 \u0631\u0648\u062d\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628\u06cc \u0647\u0645 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0633\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644<\/h3>\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-1678651050836\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">\u0686\u06af\u0648\u0646\u0647 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0633\u0641\u062a \u06a9\u0646\u06cc\u0645\u061f<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>\u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634(\u0647\u0648\u0627\u0632\u06cc-\u0642\u062f\u0631\u062a\u06cc) \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u0633\u062a\u0645\u0631 \u0648 \u062f\u0627\u0634\u062a\u0646 \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628\u060c \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0631\u0627 \u062a\u0636\u0645\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1678651132362\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">\u0686\u06af\u0648\u0646\u0647 \u0633\u06cc\u0646\u0647 \u0647\u0627\u06cc \u0633\u0641\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u0645\u061f<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0627\u06cc\u062f \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc-\u0648\u0631\u0632\u0634\u06cc \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u0648 \u0647\u062f\u0641\u0645\u0646\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1678651222307\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">\u0686\u06af\u0648\u0646\u0647 \u0634\u06a9\u0645 \u062e\u0648\u062f \u0631\u0627 \u0633\u0641\u062a \u06a9\u0646\u06cc\u0645\u061f<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0634\u06a9\u0645\u060c \u0645\u0648\u0627\u0631\u062f\u06cc \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u06af\u0641\u062a\u06cc\u0645 \u0631\u0627 \u0628\u0627 \u062f\u0642\u062a \u0628\u062e\u0648\u0627\u0646\u06cc\u062f \u0648 \u062d\u062a\u0645\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u062e\u0635\u0648\u0635 \u0634\u06a9\u0645 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1678651379387\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">\u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u0627\u0632\u0648 \u0686\u0647 \u0628\u062e\u0648\u0631\u06cc\u0645\u061f<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u0645\u06cc\u0648\u0647 \u0648 \u0633\u0628\u0632\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f. \u062f\u0631 \u0635\u0648\u0631\u062a \u0644\u0632\u0648\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0645\u06a9\u0645\u0644 \u0647\u0645 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1678651547458\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0634\u0646\u0627 \u0628\u062f\u0646 \u0631\u0627 \u0633\u0641\u062a \u0645\u06cc\u06a9\u0646\u062f\u061f<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>\u0647\u0631 \u0648\u0631\u0632\u0634\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u062e\u0648\u0634 \u0641\u0631\u0645\u06cc \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0628\u0644\u0647 \u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0648\u062b\u0631\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\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\">\u0634\u0644 \u0634\u062f\u0646 \u0628\u062f\u0646 \u062f\u0644\u0627\u06cc\u0644 \u0645\u062e\u062a\u0644\u0641\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062f\u0627\u0634\u062a\u0647\u200c\u0628\u0627\u0634\u062f. \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f\u060c \u0686\u0646\u062f\u06cc\u0646 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u0634\u0627\u0645\u0644 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc\u060c \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0648 \u0645\u0635\u0631\u0641 \u0627\u0646\u0648\u0627\u0639 \u0645\u06a9\u0645\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0634\u0644 \u0631\u0627 \u06a9\u0627\u0645\u0644 \u062a\u0648\u0636\u06cc\u062d \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u0645. <\/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>\u0645\u0646\u0627\u0628\u0639:<\/strong> <a href=\"https:\/\/www.prosupps.com\/blog\/top-8-supplements-to-get-lean-and-build-muscle\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">prosupps <\/a>\u0640 <a href=\"https:\/\/www.healthline.com\/health\/muscle-weakness\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">healthline<\/a> \u0640 <a href=\"https:\/\/www.wikihow.com\/Get-Hard-Muscles\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">wikihow<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062e\u0648\u0634 \u0641\u0631\u0645\u06cc \u0648 \u0633\u0641\u062a \u0634\u062f\u0646 \u0628\u062f\u0646 \u0634\u0644 \u0648 \u0627\u0641\u062a\u0627\u062f\u0647\u060c \u062f\u063a\u062f\u063a\u0647\u200c\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0627\u0633\u062a. \u0628\u062f\u0646 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 \u062f\u0644\u0627\u06cc\u0644 \u0645\u062e\u062a\u0644\u0641\u06cc \u0634\u0644 \u0634\u0648\u062f \u0648 \u0641\u0631\u0645 \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u062f\u0633\u062a \u0628\u062f\u0647\u062f. \u0628\u0627\u0632\u0648\u0647\u0627\u06cc \u0634\u0644 \u0648 \u0627\u0641\u062a\u0627\u062f\u0647\u060c \u0634\u06a9\u0645 \u0636\u0639\u06cc\u0641\u060c \u0627\u0641\u062a\u0627\u062f\u06af\u06cc\u0650 \u0633\u06cc\u0646\u0647 \u0627\u0632 \u062a\u0628\u0639\u0627\u062a \u0634\u0644 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":33106,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5,2],"tags":[44,206],"class_list":["post-2272","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-science","category-training","tag-44","tag-206"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2272","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=2272"}],"version-history":[{"count":66,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2272\/revisions"}],"predecessor-version":[{"id":45227,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2272\/revisions\/45227"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/33106"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=2272"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=2272"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=2272"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}