{"id":2364,"date":"2020-09-24T11:00:28","date_gmt":"2020-09-24T07:30:28","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=2364"},"modified":"2024-02-19T16:09:34","modified_gmt":"2024-02-19T12:39:34","slug":"crunch-exercise-health-benefits-and-variations","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/crunch-exercise-health-benefits-and-variations\/","title":{"rendered":"\u06a9\u0631\u0627\u0646\u0686 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0641\u0627\u06cc\u062f\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u062f\u061f"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u062a\u0627 \u0686\u0647 \u062d\u062f \u0628\u0627 \u062d\u0631\u06a9\u062a \u06a9\u0631\u0627\u0646\u0686 \u0648 \u062a\u0623\u062b\u06cc\u0631\u0627\u062a \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0622\u0646 \u0622\u0634\u0646\u0627\u06cc\u06cc \u062f\u0627\u0631\u06cc\u062f\u061f \u06a9\u0631\u0627\u0646\u0686 \u06cc\u06a9\u06cc \u0627\u0632 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style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0631\u06a9\u062a \u06a9\u0631\u0627\u0646\u0686 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0633\u0646\u062a\u06cc \u0648 \u0645\u062d\u0628\u0648\u0628 \u0642\u062f\u06cc\u0645\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u062e\u0627\u0635\u06cc \u0647\u0645 \u0627\u062d\u062a\u06cc\u0627\u062c \u0646\u062f\u0627\u0631\u062f \u0648 \u0627\u062a\u0641\u0627\u0642\u0627 \u062e\u06cc\u0644\u06cc \u0647\u0645 \u0633\u0627\u062f\u0647 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0631\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0627\u06cc \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0646 \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u062e\u062a\u0644\u0641 \u0634\u06a9\u0645\u06cc \u0627\u0633\u062a. \u0648\u0642\u062a \u0622\u0646 \u0631\u0633\u06cc\u062f\u0647 \u06a9\u0647 \u0634\u0645\u0627 \u0647\u0645 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0631\u0627 \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0632 \u062e\u0627\u0635\u06cc\u062a <a href=\"https:\/\/fitamin.ir\/mag\/build-muscle-at-home\/\">\u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc<\/a> \u0622\u0646 \u0628\u0647\u0631\u0647\u200c\u0645\u0646\u062f \u0634\u0648\u06cc\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0631\u0628\u0627\u0631 \u06a9\u0631\u0627\u0646\u0686 \u0632\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631 \u0631\u0627 \u0628\u0647 \u062a\u0631\u062a\u06cc\u0628 \u062f\u0631\u06af\u06cc\u0631 \u0648 \u0648\u0631\u0632\u06cc\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0639\u0636\u0644\u0627\u062a \u0627\u0635\u0644\u06cc 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class=\"wp-block-heading\">\u0622\u0645\u0648\u0632\u0634 \u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u06a9\u0631\u0627\u0646\u0686<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062a\u062f\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0632\u0627\u0646\u0648\u0647\u0627 \u062e\u0645 \u0648 \u0645\u0686 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647\u0645 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0635\u0648\u0631\u062a \u0636\u0631\u0628\u062f\u0631\u06cc \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0647 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class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u06a9\u0631\u0627\u0646\u0686.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0627\u0633\u062a\u060c \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0633\u0645\u062a \u062f\u0627\u062e\u0644 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0642\u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0645\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u06a9\u0645\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0641\u0627\u0635\u0644\u0647 \u0628\u06af\u06cc\u0631\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u062d\u0631\u06a9\u062a\u060c \u0645\u0627\u0647\u06cc\u0686\u0647 \u0634\u06a9\u0645 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0647 \u0648 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u061b \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u062f\u0648\u0646 \u0636\u0631\u0628\u0647\u060c \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u0646\u06cc\u0627\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0641\u0627\u0635\u0644\u0647 \u0686\u0627\u0646\u0647 \u062a\u0627 \u0633\u06cc\u0646\u0647 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06cc\u06a9 \u0633\u06cc\u0628 \u0628\u0627\u0634\u062f \u0648 \u062f\u0631 \u0647\u0645\u0627\u0646 \u0648\u0636\u0639\u06cc\u062a \u062b\u0627\u0628\u062a \u0628\u0645\u0627\u0646\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/ab-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0634\u06a9\u0645: \u06f1\u06f5 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u0627\u06cc\u0633\u062a\u0627\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0631\u0627\u0646\u0686-\u0627\u06cc\u0633\u062a\u0627.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u0627\u06cc\u0633\u062a\u0627<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634\u200c\u0647\u0627 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u062c\u0641\u062a \u0634\u062f\u0647 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0648 \u067e\u0634\u062a\u062a\u0627\u0646 \u0631\u0627 \u0645\u0642\u062f\u0627\u0631\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0631 \u0647\u0645\u0627\u0646 \u0648\u0636\u0639\u06cc\u062a \u0628\u0645\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632 \u06af\u0631\u062f\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/ab-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0634\u06a9\u0645: \u06f1\u06f5 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u0627\u06cc\u0633\u062a\u0627 \u06af\u0647\u0648\u0627\u0631\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0631\u0627\u0646\u0686-\u0627\u06cc\u0633\u062a\u0627-\u06af\u0647\u0648\u0627\u0631\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u0627\u06cc\u0633\u062a\u0627 \u06af\u0647\u0648\u0627\u0631\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>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":15} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul><li>\u0627\u0628\u062a\u062f\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li><li>\u062f\u0633\u062a\u200c\u0647\u0627 \u062f\u0627\u062e\u0644 \u0633\u06cc\u0646\u0647\u200c\u0647\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b<\/li><li>\u067e\u0627\u0647\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u062c\u0641\u062a \u0634\u062f\u0647 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li><li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0648 \u067e\u0634\u062a\u062a\u0627\u0646 \u0631\u0627 \u0645\u0642\u062f\u0627\u0631\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0631 \u0647\u0645\u0627\u0646 \u0648\u0636\u0639\u06cc\u062a \u0628\u0645\u0627\u0646\u06cc\u062f\u061b<\/li><li>\u062d\u0627\u0644 \u0628\u0627 \u06a9\u0645\u06cc \u062a\u0627\u0628\u200c\u062f\u0627\u062f\u0646\u0650 \u0628\u062f\u0646 \u0648 \u0645\u062d\u06a9\u0645 \u0646\u06af\u0647\u200c\u062f\u0627\u0634\u062a\u0646\u0650 \u0634\u06a9\u0645 \u0631\u0648\u06cc \u0641\u06cc\u0644\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0628\u0627\u0632\u06cc \u06a9\u0646\u06cc\u062f.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":15} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u067e\u0627 \u0639\u0645\u0648\u062f\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/9-\u06a9\u0631\u0627\u0646\u0686-\u067e\u0627-\u0639\u0645\u0648\u062f_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u067e\u0627 \u0639\u0645\u0648\u062f<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 \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0635\u0627\u0641 \u0648 \u0639\u0645\u0648\u062f \u0648\u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0639\u0644\u0642 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0648\u0635\u0627\u0641 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u0646\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0648\u0628\u062f\u0648\u0646 \u0636\u0631\u0628\u0647 \u0632\u062f\u0646 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0648\u062c\u0644\u0648 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f \u0648 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a\u062a\u0627\u0646 \u0644\u0645\u0633 \u06a9\u0646\u06cc\u062f\u061b  <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u062c\u0627\u06cc\u06cc \u067e\u0634\u062a\u200c\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u0645\u0647\u0631\u0647\u200c\u0647\u0627\u06cc \u06a9\u0645\u0631\u062a\u0627\u0646 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u0646\u0634\u0648\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0644\u0627\u0632\u0645 \u0646\u06cc\u0633\u062a \u06a9\u0647 \u06a9\u0627\u0645\u0644 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062c\u062f\u0627\u0634\u062f\u0646 \u067e\u0634\u062a\u200c\u062a\u0627\u0646 \u0627\u0632\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 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\u0648 \u06a9\u0648\u0686\u06a9 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u067e\u0627 \u06f9\u06f0 \u062f\u0631\u062c\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u06a9\u0631\u0627\u0646\u0686-90-\u067e\u0627-\u062f\u0631\u062c\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u067e\u0627 \u06f9\u06f0 \u062f\u0631\u062c\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0645\u0639\u0644\u0642 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0648 \u0628\u062f\u0648\u0646\u0650 \u0636\u0631\u0628\u0647\u200c\u0632\u062f\u0646 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0648 \u062c\u0644\u0648 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u067e\u0634\u062a\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u0645\u0647\u0631\u0647\u200c\u0647\u0627\u06cc \u06a9\u0645\u0631\u062a\u0627\u0646 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u0646\u0634\u0648\u062f\u061b \u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \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>\u0644\u0627\u0632\u0645 \u0646\u06cc\u0633\u062a \u06a9\u0647 \u06a9\u0627\u0645\u0644 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062c\u062f\u0627 \u0634\u062f\u0646\u0650 \u067e\u0634\u062a\u062a\u0627\u0646 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0686\u0646\u062f \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631 \u0647\u0645 \u06a9\u0641\u0627\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0633\u0637\u062d \u0642\u062f\u0631\u062a \u0648 \u0622\u0645\u0627\u062f\u06af\u06cc\u0650 \u0634\u0645\u0627 \u0628\u0627\u0644\u0627\u062a\u0631 \u0628\u0631\u0648\u062f \u0648 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \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\/all-about-ab-muscles-exercises\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u0627\u062a \u0634\u06a9\u0645 \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0633\u0631\u06cc\u0639<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u067e\u0627 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0628\u0627 \u062c\u0627\u0628\u0647\u200c\u062c\u0627\u06cc\u06cc \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u06a9\u0631\u0627\u0646\u0686-\u067e\u0627-90-\u062c\u0627\u0628\u062c\u0627\u06cc\u06cc-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u067e\u0627 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0628\u0627 \u062c\u0627\u0628\u0647\u200c\u062c\u0627\u06cc\u06cc \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f\u060c \u0628\u0647\u200c\u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u062e\u0648\u062f \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0631\u0627 \u0627\u0632 \u062f\u0648 \u0633\u0631 \u0622\u0646 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u06a9\u0631\u0627\u0646\u0686 \u06cc\u0627 \u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0646\u06af\u0627\u0645\u06cc\u200c\u06a9\u0647 \u0628\u0644\u0646\u062f \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f\u060c \u062f\u0645\u0628\u0644 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0633\u0627\u0642 \u0631\u0648\u06cc \u0622\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b \u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \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>\u0627\u06a9\u0646\u0648\u0646 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u0628\u0627\u0631 \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0645\u06cc\u0646 \u0631\u0648\u0646\u062f \u0631\u0627 \u062f\u0631 \u062a\u06a9\u0631\u0627\u0631 \u0645\u0630\u06a9\u0648\u0631 \u0627\u062f\u0627\u0645\u0647 \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\/ab-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0634\u06a9\u0645: \u06f1\u06f5 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u067e\u0627 \u0635\u0627\u0641 \u0636\u0631\u0628\u062f\u0631\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0631\u0627\u0646\u0686-\u067e\u0627-\u0635\u0627\u0641-\u0636\u0631\u0628\u062f\u0631\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u067e\u0627 \u0635\u0627\u0641 \u0636\u0631\u0628\u062f\u0631\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646 \u06a9\u0627\u0645\u0644 \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u062f\u0631 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 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\u062a\u0627\u0686\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0631\u0627\u0646\u0686-\u062a\u0627\u0686.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u062a\u0627\u0686<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0628\u0647 \u067e\u0634\u062a \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u062e\u0648\u0627\u0628\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627\u0631\u0627 \u0637\u0648\u0631\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f \u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u06a9\u0634\u06cc\u062f\u0647 \u0634\u062f\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0645\u0642\u062f\u0627\u0631\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u0648 \u062b\u0627\u0628\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0627 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a \u062f\u0633\u062a\u062a\u0627\u0646 \u06cc\u06a9\u0628\u0627\u0631 \u067e\u0627\u0634\u0646\u0647 \u0633\u0645\u062a \u0686\u067e \u0648 \u06cc\u06a9\u0628\u0627\u0631 \u067e\u0627\u0634\u0646\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u0644\u0645\u0633 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u062a\u0646\u0627\u0648\u0628 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \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=\"\u06a9\u0631\u0627\u0646\u0686 \u062f\u0648\u0686\u0631\u062e\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/13-\u06a9\u0631\u0627\u0646\u0686-\u062f\u0648\u0686\u0631\u062e\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u062f\u0648\u0686\u0631\u062e\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a \u062f\u0648\u0686\u0631\u062e\u0647 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u06a9\u0631\u0627\u0646\u0686 \u062f\u0648\u0686\u0631\u062e\u0647 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u0642\u062f\u0627\u0631\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0648 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0622\u0631\u0646\u062c \u0648 \u0632\u0627\u0646\u0648\u06cc \u0645\u062e\u0627\u0644\u0641 \u0631\u0627 \u0628\u0647 \u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647\u200c\u0635\u0648\u0631\u062a \u062a\u0646\u0627\u0648\u0628\u06cc \u0648 \u062a\u0646\u062f \u0628\u0631\u0627\u06cc \u0647\u0631 \u0633\u0645\u062a \u0628\u062f\u0646 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/crunch-exercise-health-benefits-and-variations\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u0631\u0627\u0646\u0686 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0641\u0627\u06cc\u062f\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u062f\u0648\u0686\u0631\u062e\u0647 \u06cc\u06a9 \u0637\u0631\u0641\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0631\u0627\u0646\u0686-\u062f\u0648\u0686\u0631\u062e\u0647-\u06cc\u06a9-\u0637\u0631\u0641\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u062f\u0648\u0686\u0631\u062e\u0647 \u06cc\u06a9 \u0637\u0631\u0641\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 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u062e\u0645 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\u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632 \u06af\u0631\u062f\u06cc\u062f \u0648 \u0628\u0639\u062f \u0633\u0645\u062a \u062f\u06cc\u06af\u0631 \u0628\u062f\u0646 \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/crunch-exercise-health-benefits-and-variations\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u0631\u0627\u0646\u0686 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0641\u0627\u06cc\u062f\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"11\">\n<li>\u06a9\u0631\u0627\u0646\u0686 \u0642\u0648\u0631\u0628\u0627\u063a\u0647 \u0627\u06cc<\/li>\n\n\n\n<li>\u06a9\u0631\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633<\/li>\n\n\n\n<li>\u06a9\u0631\u0627\u0646\u0686 \u0648\u06cc \u200c\u0622\u067e<\/li>\n\n\n\n<li>\u06a9\u0631\u0627\u0646\u0686 \u067e\u0647\u0644\u0648 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647<\/li>\n\n\n\n<li>\u06a9\u0631\u0627\u0646\u0686 \u0628\u0627 \u062f\u0645\u0628\u0644<\/li>\n\n\n\n<li>\u06a9\u0631\u0627\u0646\u0686 \u0628\u0627 \u062c\u0627\u0628\u062c\u0627\u06cc\u06cc \u062a\u0648\u067e<\/li>\n\n\n\n<li>\u06a9\u0631\u0627\u0646\u0686 \u0631\u0648\u06cc \u062a\u0648\u067e<\/li>\n\n\n\n<li>\u06a9\u0631\u0627\u0646\u0686 \u0634\u06cc\u0628\u062f\u0627\u0631 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type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u0642\u0648\u0631\u0628\u0627\u063a\u0647 \u0627\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0647 \u067e\u0634\u062a \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u062e\u0648\u0627\u0628\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0635\u0627\u0641 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title=\"\u06a9\u0631\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0631\u0627\u0646\u0686-\u0645\u0639\u06a9\u0648\u0633.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0637\u0648\u0631\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u067e\u0634\u062a\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627 \u062e\u0645 \u0648 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062d\u0631\u06a9\u062a 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title=\"\u06a9\u0631\u0627\u0646\u0686 \u0648\u06cc \u0622\u067e\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0631\u0627\u0646\u0686-\u0648\u06cc-\u0627\u067e.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u0648\u06cc \u0622\u067e<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\u0647 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\u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u067e\u0627\u0647\u0627 \u0648 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0645\u062d\u0644 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/crunch-exercise-health-benefits-and-variations\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u0631\u0627\u0646\u0686 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0641\u0627\u06cc\u062f\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u067e\u0647\u0644\u0648 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0631\u0627\u0646\u0686-\u067e\u0647\u0644\u0648-\u062e\u0648\u0627\u0628\u06cc\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u067e\u0647\u0644\u0648 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u067e\u0627\u0647\u0627\u06cc \u0634\u0645\u0627 \u0631\u0648\u06cc \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647\u200c\u0627\u0646\u062f\u060c \u0631\u0648\u06cc \u067e\u0647\u0644\u0648\u06cc \u0633\u0645\u062a \u0686\u067e \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u06a9\u0645\u06cc \u062e\u0645\u06cc\u062f\u0647 \u0647\u0633\u062a\u0646\u062f\u060c \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u0627\u06cc\u0646 \u0645\u062d\u0644 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 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\u0634\u06a9\u0645: \u06f1\u06f5 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u0628\u0627 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u06a9\u0631\u0627\u0646\u0686-\u0628\u0627-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u0628\u0627 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0647 \u067e\u0634\u062a \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0632\u0627\u0646\u0648\u0647\u0627 \u0645\u0642\u062f\u0627\u0631\u06cc \u062e\u0645 \u0648 \u06a9\u0641 \u067e\u0627\u0647\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0635\u0627\u0641 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f\u060c \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0648\u0632\u0646\u0647 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06cc\u0627 \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u06af\u0630\u0627\u0634\u062a\u0647 \u0648 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u0627 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u062d\u0631\u06a9\u062a\u060c \u0645\u0627\u0647\u06cc\u0686\u0647 \u0634\u06a9\u0645 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0647 \u0648 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href=\"https:\/\/fitamin.ir\/mag\/ab-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0634\u06a9\u0645: \u06f1\u06f5 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u0628\u0627 \u062c\u0627\u0628\u062c\u0627\u06cc\u06cc \u062a\u0648\u067e\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0631\u0627\u0646\u0686-\u0628\u0627-\u062c\u0627\u200c\u0628\u0647\u200c\u062c\u0627\u06cc\u06cc-\u062a\u0648\u067e.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u0628\u0627 \u062c\u0627\u0628\u062c\u0627\u06cc\u06cc \u062a\u0648\u067e<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\":\"18px\"} -->\n<div style=\"height:18px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0647 \u067e\u0634\u062a \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0648\u067e \u0648 \u06cc\u0627 \u062c\u0633\u0645\u06cc \u0634\u0628\u06cc\u0647 \u0628\u0647 \u0627\u0646 ( \u0628\u0627\u0644\u0634\u062a) \u0631\u0627 \u0628\u06cc\u0646 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0628\u0647\u200c\u0637\u0648\u0631 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0645\u06cc\u200c\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0622\u0648\u0631\u06cc\u062f\u060c \u062a\u0648\u067e \u0631\u0627 \u0627\u0632 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0645\u0646\u062a\u0642\u0644 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0647 \u0633\u0645\u062a \u0632\u0645\u06cc\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f \u0648 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u062a\u0648\u067e \u0631\u0627 \u0627\u0632 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0645\u0646\u062a\u0642\u0644 \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=\"\u06a9\u0631\u0627\u0646\u0686 \u0631\u0648\u06cc \u062a\u0648\u067e\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0631\u0627\u0646\u0686-\u0631\u0648\u06cc-\u062a\u0648\u067e.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u0631\u0648\u06cc \u062a\u0648\u067e<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0631 \u0631\u0648\u06cc \u062c\u06cc\u0645 \u0628\u0627\u0644 \u062f\u0631 \u062d\u0627\u0644\u06cc \u067e\u0634\u062a \u0634\u0645\u0627 \u0631\u0648\u06cc \u062a\u0648\u067e \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f\u060c \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0632\u0627\u0646\u0648 \u062e\u0645 \u0648 \u0645\u062d\u06a9\u0645 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 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\/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/crunch-exercise-health-benefits-and-variations\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u0631\u0627\u0646\u0686 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0641\u0627\u06cc\u062f\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u0634\u06cc\u0628\u062f\u0627\u0631 \u0645\u0648\u0644\u0631\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0631\u0627\u0646\u0686-\u0634\u06cc\u0628\u062f\u0627\u0631-\u0645\u0648\u0644\u0631\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u0634\u06cc\u0628\u062f\u0627\u0631 \u0645\u0648\u0644\u0631\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0642\u0644\u0627\u0628 \u0686\u0641\u062a \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u062a\u0627 \u0646\u06cc\u0645\u0647 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0641\u0627\u0635\u0644\u0647 \u0686\u0627\u0646\u0647 \u062a\u0627 \u0633\u06cc\u0646\u0647 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06cc\u06a9 \u0633\u06cc\u0628 \u0641\u0627\u0635\u0644\u0647 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\u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0641\u0627\u06cc\u062f\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0631\u0627\u0646\u0686-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u062f\u0633\u062a\u06af\u0627\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0648\u0632\u0646\u0647 \u0645\u0646\u0627\u0633\u0628 \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0631\u062f\u0647 \u0648 \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>\u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0632\u06cc\u0631 \u067e\u064e\u062f \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0648 \u062f\u0633\u062a\u0647\u200c\u0647\u0627\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f 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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\/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 -->\n\n<!-- wp:paragraph {\"align\":\"center\"} -->\n<p class=\"has-text-align-center\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">\u0646\u06a9\u062a\u0647 \u0645\u0647\u0645: \u0627\u06af\u0631 \u0647\u0631 \u062f\u0631\u062f\u06cc \u062f\u0631 \u06a9\u0645\u0631 \u06cc\u0627 \u06af\u0631\u062f\u0646 \u062f\u0627\u0631\u06cc\u062f \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0645\u0645\u0646\u0648\u0639 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style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u062f\u0633\u062a\u06af\u0627\u0647 \u0633\u06cc\u0645\u06a9\u0634\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0642\u0631\u0642\u0631\u0647 \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f \u0648 \u0637\u0646\u0627\u0628 \u0628\u0647 \u0622\u0646 \u0645\u062a\u0635\u0644 \u0627\u0633\u062a\u060c \u0632\u0627\u0646\u0648 \u0628\u0632\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0637\u0646\u0627\u0628 \u0631\u0627 \u0628\u0627 \u062f\u0648 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u0622\u0646 \u0631\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0635\u0648\u0631\u062a \u0646\u06af\u0647 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(\u0628\u06cc\u0631\u0648\u0646\u200c\u062f\u0627\u062f\u0646 \u0646\u0641\u0633)\u060c \u0627\u0632 \u06a9\u0645\u0631 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062e\u0645 \u0634\u062f\u0647 \u0648 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0634\u06a9\u0645 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062a\u0627 \u0646\u06cc\u0645\u0647\u200c\u06cc \u0631\u0627\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u062f\u0645 (\u062f\u0627\u062e\u0644 \u06a9\u0634\u06cc\u062f\u0646 \u0646\u0641\u0633) \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062f\u0631 \u062a\u0645\u0627\u0645 \u0645\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0641\u0634\u0627\u0631 \u0628\u0631 \u0631\u0648\u06cc \u0645\u0627\u0647\u06cc\u0686\u0647 \u0634\u06a9\u0645 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0627\u0634\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/crunch-exercise-health-benefits-and-variations\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u0631\u0627\u0646\u0686 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0641\u0627\u06cc\u062f\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0641\u0648\u0627\u06cc\u062f \u062d\u0631\u06a9\u062a \u06a9\u0631\u0627\u0646\u0686<\/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\u062f\u0627\u0645\u0647 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0627 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0641\u0648\u0627\u06cc\u062f 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width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/Prevention-of-injury-and-back-pain-with-crunch-movement.jpg\" alt=\"\u0641\u0648\u0627\u06cc\u062f \u062d\u0631\u06a9\u062a \u06a9\u0631\u0627\u0646\u0686\" class=\"wp-image-30135\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/Prevention-of-injury-and-back-pain-with-crunch-movement.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/Prevention-of-injury-and-back-pain-with-crunch-movement-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3. \u0627\u0635\u0644\u0627\u062d \u0641\u0631\u0645 \u0628\u062f\u0646\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u06cc\u062f\u06af\u06cc \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0631\u0628\u0637 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\u0628\u062f\u0646\u062a\u0627\u0646 \u062f\u0631 \u062a\u0631\u0627\u0632 \u062f\u0631\u0633\u062a \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f \u0648 \u062f\u06cc\u06af\u0631 \u062f\u0686\u0627\u0631 <a href=\"https:\/\/fitamin.ir\/mag\/lumbar-lordosis-correction-exercises\/\" target=\"_blank\" rel=\"noopener\">\u06af\u0648\u062f\u06cc \u06a9\u0645\u0631<\/a>&nbsp;\u06cc\u0627&nbsp;<a href=\"https:\/\/fitamin.ir\/mag\/kyphosis-correction-exercises\/\" target=\"_blank\" rel=\"noopener\">\u0642\u0648\u0632 \u06a9\u0645\u0631<\/a>&nbsp;\u0646\u0645\u06cc\u200c\u0634\u0648\u06cc\u062f \u0648 \u0648\u0636\u0639\u06cc\u062a \u0627\u06cc\u0633\u062a\u0627\u06cc\u06cc \u0634\u0645\u0627 \u0627\u0635\u0644\u0627\u062d \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<h3 class=\"wp-block-heading\">\u06f4. \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0639\u0627\u062f\u0644 \u06a9\u0644\u06cc \u0628\u062f\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u067e\u0633 \u0627\u0632 \u0645\u062f\u062a\u06cc \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0634\u06a9\u0645 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u06cc\u062f\u060c \u0634\u0645\u0627 \u0645\u062a\u0648\u062c\u0647 \u0628\u0647\u062a\u0631 \u0634\u062f\u0646 \u062a\u0639\u0627\u062f\u0644 \u0648 \u062b\u0628\u0627\u062a \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\u062f. \u062a\u0639\u0627\u062f\u0644 \u0648 \u062b\u0628\u0627\u062a \u0628\u062f\u0646 \u0628\u0627\u0639\u062b \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u0647\u062a\u0631 \u0634\u0645\u0627 \u062f\u0631 \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0627 \u0627\u0635\u0644\u0627\u062d \u0627\u0644\u06af\u0648\u0647\u0627\u06cc \u062d\u0631\u06a9\u062a\u06cc \u062f\u0631 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u062e\u0648\u062f \u0628\u0647\u062a\u0631 \u0638\u0627\u0647\u0631 \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\u062f.<br>\u0628\u0627 \u0627\u0632 \u062f\u0633\u062a\u200c\u062f\u0627\u062f\u0646\u0650 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0631 \u0633\u0646 \u0628\u0627\u0644\u0627 \u0648 \u0633\u0627\u06cc\u06cc\u062f\u06af\u06cc \u0648 \u067e\u0627\u0631\u06af\u06cc \u0645\u0641\u0627\u0635\u0644\u060c \u0637\u0628\u06cc\u0639\u062a\u0627\u064b \u062a\u0639\u0627\u062f\u0644 \u0648 \u067e\u0627\u06cc\u062f\u0627\u0631\u06cc \u0634\u0645\u0627 \u06a9\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647 \u06cc\u06a9 \u0646\u0648\u0639 \u0633\u0631\u0645\u0627\u06cc\u0647\u200c\u06af\u0630\u0627\u0631\u06cc \u0628\u0631\u0627\u06cc \u0628\u062f\u0646 \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\">\u06f5. \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc \u0628\u062f\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0631\u06a9\u062a \u06a9\u0631\u0627\u0646\u0686 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0644\u06af\u0646 \u0648 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0634\u0645\u0627 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f.<br>\u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0627 \u0628\u0647\u200c\u062f\u0633\u062a \u0622\u0648\u0631\u06cc\u062f. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0634\u0645\u0627 \u0642\u0627\u062f\u0631 \u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0648\u062f \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u0635\u062d\u06cc\u062d \u0648 \u06a9\u0627\u0645\u0644 \u0628\u062f\u0648\u0646 \u0647\u06cc\u0686 \u0641\u0634\u0627\u0631 \u0627\u0636\u0627\u0641\u06cc \u0631\u0648\u06cc \u0645\u0641\u0627\u0635\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u0627\u0632 \u0628\u062f\u0646 \u0645\u0646\u0639\u0637\u0641 \u0648 \u0642\u0648\u06cc \u062e\u0648\u062f \u0644\u0630\u062a \u0628\u0628\u0631\u06cc\u062f.<br>\u0647\u0645\u0686\u0646\u06cc\u0646 <a href=\"https:\/\/fitamin.ir\/mag\/best-stretches-to-increase-flexibility\/\" data-type=\"post\" data-id=\"474\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc<\/a> \u0648 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0639\u0627\u062f\u0644 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u0627\u0644\u06af\u0648\u0647\u0627\u06cc \u062d\u0631\u06a9\u062a\u06cc \u0633\u0627\u0644\u0645\u06cc \u0631\u0627 \u062f\u0631 \u0641\u0639\u0627\u0644\u06cc\u062a \u0631\u0648\u0632\u0645\u0631\u0647 \u062e\u0648\u062f \u062f\u0646\u0628\u0627\u0644 \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\">\u06f6. \u062a\u0642\u0648\u06cc\u062a \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f\u0631\u062a \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u062f\u0627\u0634\u062a\u0646 \u0631\u0648\u06cc \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc \u0634\u0645\u0627 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0647\u0631 \u0648\u0642\u062a \u06cc\u06a9 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f\u060c \u0686\u0647 \u062f\u0631 \u0648\u0631\u0632\u0634 \u0648 \u0686\u0647 \u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0645\u0631\u0647\u060c \u0642\u062f\u0631\u062a \u0648 \u0646\u06cc\u0631\u0648\u06cc \u0634\u0645\u0627 \u0627\u0632 \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647\u200c\u062a\u0627\u0646 \u06af\u0631\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0634\u0645\u0627\u0633\u062a \u06a9\u0647 \u0627\u0632 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0648 \u0644\u06af\u0646 \u0634\u0645\u0627 \u0645\u062d\u0627\u0641\u0638\u062a \u0648 \u067e\u0634\u062a\u06cc\u0628\u0627\u0646\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f.<br>\u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u0627\u0633\u062a \u06a9\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u060c \u0634\u06a9\u0645 \u062a\u062e\u062a \u0648 \u0628\u0627\u0633\u0646 \u0642\u0648\u06cc \u062f\u0627\u0631\u0646\u062f.&nbsp;\u0628\u0627 \u0646\u06cc\u0631\u0648\u0645\u0646\u062f\u06a9\u0631\u062f\u0646\u0650 \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647\u060c \u0628\u0647 \u0645\u0631\u0648\u0631 \u0645\u062a\u0648\u062c\u0647 \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\u062f \u062f\u0631 \u0647\u0645\u0647 \u062d\u0631\u06a9\u0627\u062a \u062f\u06cc\u06af\u0631 \u062e\u0648\u062f \u0642\u0648\u06cc\u200c\u062a\u0631 \u0639\u0645\u0644 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0648 \u0633\u0631\u0639\u062a \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/agility-moves-to-improve-your-speed\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0686\u0627\u0628\u06a9\u06cc<\/a>&nbsp;\u0634\u0645\u0627 \u0628\u0647 \u0637\u0631\u0632 \u0686\u0634\u0645\u06af\u06cc\u0631\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a \u06a9\u0631\u062f\u0647 \u0627\u0633\u062a\u060c <strong>\u06a9\u0631\u0627\u0646\u0686 \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647 \u0627\u0633\u062a.<\/strong><\/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\/the-stomach-vacuum-exercise\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u06a9\u06cc\u0648\u0645 \u0634\u06a9\u0645 \u0686\u06af\u0648\u0646\u0647 \u0627\u0633\u062a \u0648 \u0622\u06cc\u0627 \u0645\u0627 \u0631\u0627 \u0628\u0647 \u0634\u06a9\u0645 \u0635\u0627\u0641 \u0645\u06cc\u200c\u0631\u0633\u0627\u0646\u062f\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u062a\u0641\u0627\u0648\u062a \u06a9\u0631\u0627\u0646\u0686 \u0648 \u062f\u0631\u0627\u0632 \u0646\u0634\u0633\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\">\u0627\u06cc\u0646 \u062f\u0648 \u062d\u0631\u06a9\u062a \u062a\u0627 \u062d\u062f \u0632\u06cc\u0627\u062f\u06cc \u0645\u0634\u0627\u0628\u0647 \u0647\u0645 \u0647\u0633\u062a\u0646\u062f \u0648 \u062d\u062a\u06cc \u06a9\u0627\u0631\u0628\u0631\u062f \u0647\u0631 \u062f\u0648 \u0628\u0633\u06cc\u0627\u0631 \u0634\u0628\u06cc\u0647 \u0627\u0633\u062a\u061b \u0627\u0645\u0627 \u0627\u0632 \u0622\u0646\u062c\u0627 \u06a9\u0647 \u062f\u0631 <a href=\"https:\/\/fitamin.ir\/mag\/sit-up-benefits-and-tips\/\" data-type=\"post\" data-id=\"10812\">\u062d\u0631\u06a9\u062a \u062f\u0631\u0627\u0632\u0646\u0634\u0633\u062a<\/a> \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u06a9\u0627\u0645\u0644 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u06a9\u0645\u0631 \u0648 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0634\u0645\u0627 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0627\u0645\u0631\u0648\u0632\u0647 \u0645\u062a\u062e\u0635\u0635\u0627\u0646 \u062a\u0631\u0628\u06cc\u062a \u0628\u062f\u0646\u06cc \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc \u06a9\u0646\u0646\u062f \u06a9\u0647 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0628\u0647 \u062c\u0627\u06cc \u062f\u0631\u0627\u0632\u0646\u0634\u0633\u062a\u060c \u062d\u0631\u06a9\u062a \u06a9\u0631\u0627\u0646\u0686 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/Crunches-vs-Situp.jpg\" alt=\"\u062a\u0641\u0627\u0648\u062a \u06a9\u0631\u0627\u0646\u0686 \u0648 \u062f\u0631\u0627\u0632\u0646\u0634\u0633\u062a\" class=\"wp-image-34358\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/Crunches-vs-Situp.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/Crunches-vs-Situp-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<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\">\u062c\u0645\u0639\u200c\u0634\u062f\u0646\u0650 \u0686\u0631\u0628\u06cc \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u0634\u06a9\u0645\u060c \u0639\u0644\u0627\u0648\u0647\u200c\u0628\u0631 \u0638\u0627\u0647\u0631 \u0646\u0627\u0645\u0646\u0627\u0633\u0628\u060c \u0628\u0627\u0639\u062b \u0627\u06cc\u062c\u0627\u062f \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0646\u06cc\u0632 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06af\u0631 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0648 \u0686\u0631\u0628\u06cc\u200c \u0633\u0648\u0632\u06cc \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u0634\u06a9\u0645 \u0647\u0633\u062a\u06cc\u062f\u060c \u062f\u0631 \u06a9\u0646\u0627\u0631 \u062d\u0631\u06a9\u062a \u06a9\u0631\u0627\u0646\u0686 \u06a9\u0647 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0633\u0648\u0632\u0627\u0646\u062f\u0646 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0634\u06a9\u0645 \u0627\u0633\u062a\u060c \u062d\u062a\u0645\u0627\u064b \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0622\u0646\u0644\u0627\u06cc\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0631\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0645\u0646\u0638\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<p class=\"wp-block-paragraph\"><strong>\u0645\u0646\u0628\u0639: <\/strong><a href=\"https:\/\/www.stylecraze.com\/articles\/exercises-to-lose-belly-fat\/#gref\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">stylecraze<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0627 \u0686\u0647 \u062d\u062f \u0628\u0627 \u062d\u0631\u06a9\u062a \u06a9\u0631\u0627\u0646\u0686 \u0648 \u062a\u0623\u062b\u06cc\u0631\u0627\u062a \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0622\u0646 \u0622\u0634\u0646\u0627\u06cc\u06cc \u062f\u0627\u0631\u06cc\u062f\u061f \u06a9\u0631\u0627\u0646\u0686 \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0628\u0647\u200c\u0634\u0645\u0627\u0631 \u0645\u06cc\u200c\u0631\u0648\u062f \u06a9\u0647 \u0631\u0633\u0627\u0644\u062a\u0634 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0646\u0650 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0627\u0633\u062a. \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0627\u0636\u0627\u0641\u06cc \u0628\u0647\u200c\u062e\u0635\u0648\u0635 \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u0634\u06a9\u0645\u060c \u0631\u0634\u062f \u0642\u0627\u0631\u0686\u200c\u06af\u0648\u0646\u0647 \u062f\u0627\u0631\u0646\u062f. \u067e\u0633 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u06a9\u0647 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":2590,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[206],"class_list":["post-2364","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-206"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2364","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=2364"}],"version-history":[{"count":55,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2364\/revisions"}],"predecessor-version":[{"id":40515,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2364\/revisions\/40515"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/2590"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=2364"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=2364"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=2364"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}