{"id":25563,"date":"2022-07-11T11:00:28","date_gmt":"2022-07-11T06:30:28","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=25563"},"modified":"2025-08-10T10:49:38","modified_gmt":"2025-08-10T07:19:38","slug":"introduction-of-lateral-movements","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/introduction-of-lateral-movements\/","title":{"rendered":"\u0645\u0639\u0631\u0641\u06cc \u06a9\u0627\u0645\u0644 \u062d\u0631\u06a9\u0627\u062a \u067e\u0647\u0644\u0648 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0686\u0631\u0627 \u0647\u0645\u06cc\u0634\u0647 \u067e\u0627\u06cc \u062d\u0631\u06a9\u0627\u062a \u067e\u0647\u0644\u0648 \u062f\u0631 \u0645\u06cc\u0627\u0646 \u0627\u0633\u062a \u0648 \u0628\u062e\u0634\u06cc \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0645\u0627 \u0628\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a 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class=\"wp-block-paragraph\">\u062d\u0631\u06a9\u0627\u062a \u067e\u0647\u0644\u0648 \u0637\u0628\u06cc\u0639\u062a\u0627 \u0628\u0627\u0639\u062b \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u06cc\u0646 \u0646\u0627\u062d\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0632 \u06a9\u0645\u06a9 \u0628\u0647 \u0627\u0646\u062c\u0627\u0645 \u06a9\u0627\u0631\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u06af\u0631\u0641\u062a\u0647 \u062a\u0627 \u06a9\u0645\u06a9 \u0628\u0647 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u06cc\u0644\u0627\u062a\u0633 \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0642\u0634 \u062f\u0627\u0631\u0646\u062f. \u0639\u0636\u0644\u0627\u062a \u0645\u0648\u0631\u0628 \u0634\u06a9\u0645\u06cc (\u06cc\u0627 \u0647\u0645\u0627\u0646 \u067e\u0647\u0644\u0648\u0647\u0627) \u062f\u0631 \u06a9\u0645\u06a9 \u0628\u0647 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\u06cc\u06a9 \u0634\u0627\u062e\u0635 \u062a\u0646\u0627\u0633\u0628 \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645 \u0647\u0645 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0647\u0646\u06af\u0627\u0645 \u062f\u0648\u06cc\u062f\u0646 \u0648 \u0648\u0632\u0646\u0647 \u0632\u062f\u0646\u060c \u0647\u0646\u06af\u0627\u0645 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a <a href=\"https:\/\/fitamin.ir\/mag\/at-home-yoga-practice\/\" data-type=\"post\" data-id=\"5078\" target=\"_blank\" rel=\"noreferrer noopener\">\u06cc\u0648\u06af\u0627 <\/a>\u0648 <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>\u060c \u0628\u0631\u0627\u06cc \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0645\u062b\u0644 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\u0639\u0636\u0644\u0627\u062a \u067e\u0647\u0644\u0648\" class=\"wp-image-25595\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/\u06a9\u0631\u0627\u0646\u0686.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/\u06a9\u0631\u0627\u0646\u0686-300x178.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\/hula-hoop\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0686\u06af\u0648\u0646\u0647 \u062d\u0644\u0642\u0647 \u0628\u0632\u0646\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\">\u06f3. \u0645\u062d\u0627\u0641\u0638\u062a \u0627\u0632 \u0627\u0646\u062f\u0627\u0645\u200c\u0647\u0627\u06cc \u062f\u0627\u062e\u0644\u06cc \u0648 \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648\u0647\u0627\u06cc \u0634\u0645\u0627 \u0646\u0627\u062d\u06cc\u0647\u200c\u0627\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0647\u0645\u0647 \u0627\u0646\u062f\u0627\u0645\u200c\u0647\u0627 \u0648 \u0633\u06cc\u0633\u062a\u0645\u200c\u0647\u0627\u06cc \u0639\u0635\u0628\u06cc \u0645\u0631\u06a9\u0632\u06cc\u200c\u062a\u0627\u0646 \u062f\u0631 \u0622\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f. \u062f\u0627\u0634\u062a\u0646 \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u06cc \u067e\u0647\u0644\u0648 \u0627\u0632 \u06a9\u0644\u06cc\u0647\u200c\u0647\u0627 \u0628\u0647 \u0637\u0648\u0631 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\u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062a\u0645\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u062e\u0648\u062f \u0627\u0632 \u062c\u0645\u0644\u0647 \u0639\u0636\u0644\u0627\u062a \u0639\u0631\u0636\u06cc \u0648 \u0645\u0648\u0631\u0628 \u0634\u06a9\u0645\u06cc \u0631\u0627 \u0628\u0647 \u062e\u0648\u0628\u06cc \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u0646\u062f\u0647 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u060c \u063a\u0627\u0644\u0628\u0627 \u0628\u0647 \u0647\u0645\u0647 \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u06a9\u0645\u0631\u062f\u0631\u062f \u062f\u0627\u0631\u0646\u062f\u060c \u062a\u062c\u0648\u06cc\u0632 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f5. \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639\u06cc\u062a \u0627\u06cc\u062f\u0647 \u0622\u0644\u060c \u062d\u0627\u0644\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u06a9\u0645\u062a\u0631\u06cc\u0646 \u0641\u0634\u0627\u0631 \u0631\u0627 \u0628\u0647 \u06a9\u0645\u0631 \u0634\u0645\u0627 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0627\u0632 \u0633\u0627\u06cc\u06cc\u062f\u06af\u06cc \u0648 \u067e\u0627\u0631\u06af\u06cc \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a\u200c\u062a\u0627\u0646 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u062e\u0648\u0627\u0647\u062f \u06a9\u0631\u062f. \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u06cc \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u0647 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data-channel-code=\"a-article\">\r\n        <div class=\"cta-box__image\">\r\n            <img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/themes\/fitamin-theme\/assets\/images\/cta\/body-building-8.png\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0632\u06cc\u0631 \u0646\u0638\u0631 \u0645\u0631\u0628\u06cc\" \/>\r\n        <\/div>\r\n        <div data-slide-up>\r\n            <div class=\"cta-box__header cta-box__header--no-border\">\r\n                <div class=\"cta-box__header-title font-weight-bold\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0632\u06cc\u0631 \u0646\u0638\u0631 \u0645\u0631\u0628\u06cc<\/div>\r\n            <\/div>\r\n            <div class=\"cta-box__body cta-box__body--white pb-5\">\t\u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0648 \u0645\u0634\u0627\u0648\u0631\u0647 \u0628\u0627 \u0645\u0631\u0628\u06cc 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class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u0628\u062a\u0648\u0627\u0646\u06cc\u0645 \u0628\u0647 \u0645\u0632\u0627\u06cc\u0627\u06cc\u06cc \u06a9\u0647 \u062f\u0631 \u0628\u0627\u0644\u0627 \u06af\u0641\u062a\u06cc\u0645\u060c \u062f\u0633\u062a \u067e\u06cc\u062f\u0627 \u06a9\u0646\u06cc\u0645 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0641\u06a9\u0631 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u062e\u0648\u062f \u0628\u0627\u0634\u06cc\u0645. \u0627\u06a9\u0646\u0648\u0646 \u0686\u0646\u062f \u062d\u0631\u06a9\u0627\u062a \u067e\u0647\u0644\u0648 \u0648 \u0634\u06a9\u0645 \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0627\u06cc\u0646 \u0646\u0627\u062d\u06cc\u0647 \u0628\u0647 \u0634\u0645\u0627 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u0645.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u06a9\u0634\u0634 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class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u06a9\u0634\u0634 \u0641\u06cc\u0644\u0647 \u0648 \u067e\u0647\u0644\u0648 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/06\/Comp-2.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0634\u0634 \u0641\u06cc\u0644\u0647 \u0648 \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: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 \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 \u0632\u06cc\u0631 \u0633\u0631 \u0642\u0644\u0627\u0628 \u0634\u0648\u0646\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u06cc \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u06cc \u0686\u067e \u0631\u0627 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648\u06cc 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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\/why-should-we-do-stretching-and-how\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0641\u0648\u0627\u06cc\u062f \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0686\u0631\u062e\u0634-\u0631\u0648\u0633\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u0632\u0627\u0646\u0648 \u062e\u0645 \u0634\u062f\u0647 \u0628\u0627\u0634\u0646\u062f \u0648 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0633\u0627\u062f\u0647 \u06a9\u0631\u062f\u0646\u0650 \u062d\u0631\u06a9\u062a \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0645\u062d\u0644\u06cc \u062b\u0627\u0628\u062a \u0642\u0641\u0644 \u06a9\u0646\u06cc\u062f \u06cc\u0627 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u06a9\u0645\u06cc \u0628\u0647 \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0634\u06cc\u0628\u200c\u062f\u0627\u0631 \u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644\u060c \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u06cc\u0646 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u062d\u062a\u0645\u0627 \u0627\u0646\u0642\u0628\u0627\u0636 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f\u061b \u0633\u067e\u0633 \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>\u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0686\u0631\u062e\u06cc\u062f\u0646\u060c \u0627\u0632 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--><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc \u062f\u0633\u062a \u0628\u0627\u0632\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/11-\u0686\u0631\u062e\u0634-\u0631\u0648\u0633\u06cc-\u062f\u0633\u062a-\u0628\u0627\u0632.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc \u062f\u0633\u062a \u0628\u0627\u0632<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp: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\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u067e\u0627\u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u06cc\u0627 \u0628\u0631\u0627\u06cc \u0631\u0627\u062d\u062a\u06cc \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0645\u062d\u0644\u06cc \u062b\u0627\u0628\u062a \u0642\u0641\u0644 \u06a9\u0646\u06cc\u062f \u060c\u06cc\u0627 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0645\u06cc \u062a\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u0627\u0646 \u062e\u0648\u062f \u0631\u0627 \u0637\u0628\u0642 \u062a\u0635\u0648\u06cc\u0631 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0648 \u0628\u062f\u0648\u0646 \u0636\u0631\u0628\u0647 \u0632\u062f\u0646 \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0648 \u0686\u067e \u0628\u0686\u0631\u062e\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631 \u0634\u062f\u0646 \u062d\u0631\u06a9\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0686\u0631\u062e\u06cc\u062f\u0646 \u0627\u0632 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0646 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u062c\u0627\u0646\u0628\u06cc \u0634\u06a9\u0645 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0646\u0647 \u0627\u06cc\u0646\u06a9\u0647 \u062a\u0646\u0647\u0627 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0645\u06cc \u0686\u0631\u062e\u0627\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/what-is-caffeine\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u0627\u0641\u0626\u06cc\u0646 \u0686\u0647 \u062a\u0627\u062b\u06cc\u0631\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0644\u0627\u0646\u06a9 \u067e\u0647\u0644\u0648\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0644\u0627\u0646\u06a9-\u067e\u0647\u0644\u0648.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644\u0627\u0646\u06a9 \u067e\u0647\u0644\u0648<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0647 \u062d\u0627\u0644\u062a \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a \u0634\u0645\u0627 \u0646\u0648\u062f \u062f\u0631\u062c\u0647 \u0628\u0627\u0634\u062f \u0648 \u0633\u0627\u0639\u062f \u0634\u0645\u0627 \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>\u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0628\u0627\u06cc\u062f \u062f\u0631 \u062d\u0627\u0644\u062a \u0645\u0648\u0627\u0632\u06cc \u0628\u0627 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{\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-hold-plank-longer\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u0637\u0648\u0631 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \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 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062f\u0627\u062f\u0647 \u0648 \u0645\u0627\u0646\u0646\u062f \u062d\u0631\u06a9\u062a \u06a9\u0631\u0627\u0646\u0686\u060c \u0622\u0631\u0646\u062c \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0645\u0631\u06a9\u0632 \u0628\u0627\u06cc\u062f \u0631\u0648\u06cc \u0639\u0636\u0644\u0647 \u0645\u0648\u0631\u0628 \u0634\u06a9\u0645\u06cc \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u062d\u0627\u0644\u062a \u06a9\u0631\u0627\u0646\u0686 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627\u0644\u0627 \u0628\u0631\u0648\u06cc\u062f\u061b \u0645\u06a9\u062b \u06a9\u0648\u062a\u0627\u0647\u06cc \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0646\u0641\u0633\u062a\u0627\u0646 \u0631\u0627 \u062f\u0627\u062e\u0644 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0645\u062d\u0644 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/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 \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 \u062a\u0627\u0686 \u067e\u0627 \u06f9\u06f0 \u062f\u0631\u062c\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/12-\u06a9\u0631\u0627\u0646\u0686-\u062a\u0627\u0686-\u067e\u0627-90-\u062f\u0631\u062c\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u062a\u0627\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: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 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062e\u0645 \u0648 \u062c\u062f\u0627 \u0627\u0632 \u0632\u0645\u06cc\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 \u06a9\u0634\u06cc\u062f\u0647 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u0646\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u06a9\u0645\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627\u06a9\u0646\u06cc\u062f \u0648 \u062f\u0631 \u0647\u0645\u0627\u0646 \u0645\u0648\u0642\u0639\u06cc\u062a \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\u200c\u062a\u0627\u0646\u060c \u067e\u0627\u0634\u0646\u0647 \u067e\u0627\u06cc \u0645\u0648\u0627\u0641\u0642 \u062e\u0648\u062f \u0644\u0645\u0633 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"10px\"} -->\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/muscular-system-anatomy\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0634\u0646\u0627\u062e\u062a \u0622\u0646\u0627\u062a\u0648\u0645\u06cc \u0639\u0636\u0644\u0627\u062a + \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0632\u0631\u06af \u0648 \u06a9\u0648\u0686\u06a9 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/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 \u06a9\u0646\u06cc\u062f \u0648 \u0631\u0648\u06cc \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u062f\u0647\u06cc\u062f \u0648 \u062f\u0633\u062a \u0686\u067e \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u062e\u0648\u062f \u0628\u06af\u0630\u0627\u0631\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 \u0636\u0631\u0628\u0647\u200c\u0632\u062f\u0646 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class=\"e_single_related_link\">\u06a9\u0631\u0627\u0646\u0686 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0641\u0627\u06cc\u062f\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u062d\u0631\u06a9\u0627\u062a \u067e\u0647\u0644\u0648 \u0628\u0627 \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u067e\u0647\u0644\u0648 \u062f\u0645\u0628\u0644 \u0627\u0632 \u0628\u0627\u0644\u0627<\/li>\n\n\n\n<li>\u067e\u0647\u0644\u0648 \u0637\u0631\u0641\u06cc\u0646 \u062f\u0645\u0628\u0644 <\/li>\n\n\n\n<li>\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc \u062f\u0645\u0628\u0644 <\/li>\n\n\n\n<li>\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc \u062f\u0645\u0628\u0644 \u062a\u0646\u0627\u0648\u0628\u06cc<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u067e\u0647\u0644\u0648 \u062f\u0645\u0628\u0644 \u0627\u0632 \u0628\u0627\u0644\u0627\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0647\u0644\u0648-\u062f\u0645\u0628\u0644-\u0627\u0632-\u0628\u0627\u0644\u0627.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0647\u0644\u0648 \u062f\u0645\u0628\u0644 \u0627\u0632 \u0628\u0627\u0644\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>\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0633\u0628\u06a9 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0627 \u0647\u0631 \u062f\u0648 \u062f\u0633\u062a \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a\u0627\u0646 \u0634\u0645\u0627 \u0635\u0627\u0641 \u0648 \u06a9\u0634\u06cc\u062f\u0647 \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>\u0627\u06a9\u0646\u0648\u0646 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u0686\u067e \u0627\u0632 \u067e\u0647\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u062a \u0628\u0639\u062f\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc \u0633\u0645\u062a \u062f\u06cc\u06af\u0631 \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\/abs-and-hips-slimming-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u067e\u0647\u0644\u0648<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0647\u0644\u0648 \u0637\u0631\u0641\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0647\u0644\u0648-\u062f\u0645\u0628\u0644-\u0637\u0631\u0641\u06cc\u0646.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0647\u0644\u0648 \u0637\u0631\u0641\u06cc\u0646 \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>\u0627\u0628\u062a\u062f\u0627 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0633\u0628\u06a9 \u062f\u0631 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u06a9\u0646\u0627\u0631 \u0631\u0627\u0646 \u0648 \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\u0647 \u0686\u067e \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0631\u0627\u0633\u062a \u0645\u0627\u06cc\u0644 \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \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\/abs-and-hips-slimming-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u067e\u0647\u0644\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/14-\u0686\u0631\u062e\u0634-\u0631\u0648\u0633\u06cc-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc \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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 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\u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"10px\"} -->\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/what-is-caffeine\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u0627\u0641\u0626\u06cc\u0646 \u0686\u0647 \u062a\u0627\u062b\u06cc\u0631\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc \u062f\u0645\u0628\u0644 \u062a\u0646\u0627\u0648\u0628\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0686\u0631\u062e\u0634-\u0631\u0648\u0633\u06cc-\u062f\u0645\u0628\u0644-\u062a\u0646\u0627\u0648\u0628\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc \u062f\u0645\u0628\u0644 \u062a\u0646\u0627\u0648\u0628\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0645\u062d\u0644\u06cc \u062b\u0627\u0628\u062a \u0642\u0641\u0644 \u06a9\u0646\u06cc\u062f \u06cc\u0627 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u0632\u0627\u0646\u0648 \u062e\u0645 \u0634\u062f\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u06a9\u0645\u06cc \u0628\u0647 \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0634\u06cc\u0628\u200c\u062f\u0627\u0631 \u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648\u200c\u0628\u0647\u200c\u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u0646\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647\u200c\u0627\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<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f \u062f\u0631 \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u061b \u0633\u067e\u0633 \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\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u062f\u0633\u062a \u0686\u067e \u0634\u0645\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0633\u0631 \u062c\u0627\u06cc \u0627\u0648\u0644\u06cc\u0647 \u062b\u0627\u0628\u062a \u0645\u06cc\u200c\u0645\u0627\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0686\u0631\u062e\u06cc\u062f\u0646 \u0627\u0632 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0646 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u062c\u0627\u0646\u0628\u06cc \u0634\u06a9\u0645 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0646\u0647 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u062a\u0646\u0647\u0627 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0645\u06cc\u200c\u0686\u0631\u062e\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u06a9\u0631\u0627\u0631 \u0628\u0639\u062f\u06cc \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a \u0686\u067e \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631 \u0634\u062f\u0646\u0650 \u062d\u0631\u06a9\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/burn-calories-more-than-running\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062c\u062f\u0648\u0644 \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0648\u0631\u0632\u0634 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645<\/a><\/div>\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647<\/strong>: \u0628\u0631\u0627\u06cc \u0646\u062a\u06cc\u062c\u0647 \u06af\u0631\u0641\u062a\u0646 \u0628\u0647\u062a\u0631\u060c \u062d\u0631\u06a9\u0627\u062a \u067e\u0647\u0644\u0648 \u0628\u0627 \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0627 \u06f8 \u062a\u06a9\u0631\u0627\u0631 \u0627\u0632 \u0647\u0631 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0633\u062a \u0627\u0648\u0644 \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u062a\u0627 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 \u062f\u0631 \u0633\u062a \u062f\u0648\u0645 \u0648 \u0633\u0648\u0645 \u0627\u062f\u0627\u0645\u0647 \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\">\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648<\/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\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0633\u0639\u06cc \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u062a\u0627 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0631\u0627 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0632\u06cc\u0627\u062f \u062d\u0631\u06a9\u0627\u062a \u0634\u06a9\u0645 \u0645\u062b\u0644 \u06a9\u0631\u0627\u0646\u0686 \u0648 \u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a\u060c \u062d\u062a\u06cc \u0628\u062f\u062a\u0631 \u0627\u0632 \u0622\u0646\u060c \u0628\u0627 \u062d\u0644\u0642\u0647 \u0632\u062f\u0646 \u0627\u0632 \u0628\u06cc\u0646 \u0628\u0628\u0631\u0646\u062f\u061b \u0627\u0645\u0627 \u0627\u06cc\u0646 \u0631\u0627\u0647\u0634 \u0646\u06cc\u0633\u062a. \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0644\u0627\u063a\u0631\u06cc \u067e\u0647\u0644\u0648 \u0648 \u0634\u06a9\u0645 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0631\u0627\u0647 \u0647\u0627\u06cc\u06cc \u0632\u06cc\u0631 \u0648\u0627\u0631\u062f \u0634\u0648\u06cc\u062f.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/fitamin.ir\/landings\/abs-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img decoding=\"async\" width=\"359\" height=\"260\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/07\/Abs-article-28bahman.png\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648\" class=\"wp-image-40449\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/07\/Abs-article-28bahman.png 359w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/07\/Abs-article-28bahman-300x217.png 300w\" sizes=\"(max-width: 359px) 100vw, 359px\" \/><\/a><\/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\">\u062f\u0627\u0634\u062a\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0646\u0627\u0633\u0628<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u0627\u0632 \u0634\u0631 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u062e\u0644\u0627\u0635 \u0634\u0648\u06cc\u062f\u060c \u0628\u0627\u06cc\u062f \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u062e\u0648\u062f \u0631\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0647\u06cc\u062f. \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a\u06cc \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u062d\u0627\u0644\u062a \u0646\u0642\u0635\u0627\u0646 \u0628\u0627\u0634\u062f \u0648 \u0645\u0635\u0631\u0641 \u06cc\u06a9\u200c\u0633\u0631\u06cc \u062e\u0648\u0631\u0627\u06a9\u06cc\u200c\u0647\u0627\u06cc \u0628\u06cc\u200c\u0627\u0631\u0632\u0634 \u0645\u062b\u0644 \u0646\u0648\u0634\u0627\u0628\u0647 \u0648 \u0634\u06a9\u0631 \u0631\u0627 \u0628\u0647 \u062d\u062f\u0627\u0642\u0644 \u0628\u0631\u0633\u0627\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"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\/nutrition-plan-to-build-muscle-mass\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f2 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0648 \u0639\u0636\u0644\u0647 \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\">\u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u062f\u0646 \u0628\u0647 \u0628\u062f\u0646\u200c\u0645\u0627\u0646 \u062f\u0631 \u0645\u062d\u06cc\u0637 \u06a9\u0627\u0631<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0645\u0631\u062f\u0645 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0628\u06cc\u200c\u062a\u062d\u0631\u06a9 \u0648 \u06a9\u0627\u0631\u0647\u0627\u06cc \u067e\u0634\u062a \u0645\u06cc\u0632\u06cc \u062f\u0627\u0631\u0646\u062f \u0648 \u062f\u0631 \u0645\u062d\u06cc\u0637 \u06a9\u0627\u0631\u0634\u0627\u0646 \u0633\u0627\u0639\u062a\u200c\u0647\u0627 \u0645\u06cc \u0646\u0634\u06cc\u0646\u0646\u062f. \u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0646\u0634\u0633\u062a\u0646 \u0637\u0648\u0644\u0627\u0646\u06cc \u0645\u062f\u062a \u0645\u0646\u062c\u0631 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0627\u06cc\u0632 \u062f\u0648\u0631 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u062e\u0648\u0627\u0647\u062f \u0634\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u062c\u0627\u062f \u06cc\u06a9 \u0639\u0627\u062f\u062a \u0633\u0627\u062f\u0647 \u0645\u0627\u0646\u0646\u062f \u062a\u0646\u0638\u06cc\u0645 \u06cc\u06a9 \u062a\u0627\u06cc\u0645\u0631 \u0647\u0631 \u0646\u06cc\u0645 \u0633\u0627\u0639\u062a \u06cc\u06a9\u200c\u0628\u0627\u0631 \u0628\u0631\u0627\u06cc \u0628\u0644\u0646\u062f \u0634\u062f\u0646 \u0648 \u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0648 \u0642\u062f\u0645 \u0632\u062f\u0646\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0641\u0627\u0648\u062a \u0632\u06cc\u0627\u062f\u06cc \u062f\u0631 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0634\u0645\u0627 \u0627\u06cc\u062c\u0627\u062f \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\/2022\/07\/Taking-care-of-our-body-at-work.jpg\" alt=\"\u062d\u0631\u06a9\u0627\u062a \u067e\u0647\u0644\u0648 \u0647\u0646\u06af\u0627\u0645 \u06a9\u0627\u0631\" class=\"wp-image-25594\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/Taking-care-of-our-body-at-work.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/Taking-care-of-our-body-at-work-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\">\u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0627\u0647 \u0628\u0639\u062f\u06cc \u0622\u0648\u0631\u062f\u0646 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc <a href=\"https:\/\/fitamin.ir\/mag\/cardio-workouts-at-home\/\" data-type=\"post\" data-id=\"9580\" target=\"_blank\" rel=\"noreferrer noopener\">\u0647\u0648\u0627\u0632\u06cc<\/a> \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u0648\u0632\u0645\u0631\u0647 \u0632\u0646\u062f\u06af\u06cc \u0627\u0633\u062a. \u0648\u0631\u0632\u0634 \u0642\u0644\u0628\u06cc \u0639\u0631\u0648\u0642\u06cc \u06cc\u0627 \u0647\u0648\u0627\u0632\u06cc \u0628\u0647 \u0647\u0631 \u0641\u0639\u0627\u0644\u06cc\u062a\u06cc \u06af\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0645\u062f\u062a \u0637\u0648\u0644\u0627\u0646\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u0628\u0647 \u0633\u0648\u0632\u0627\u0646\u062f\u0646 \u06a9\u0627\u0644\u0631\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0627\u0636\u0627\u0641\u06cc \u0628\u062f\u0646 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0645\u0646\u062c\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0646\u0627 \u06a9\u0631\u062f\u0646\u060c <a href=\"https:\/\/fitamin.ir\/mag\/how-to-use-treadmill-properly\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/how-to-use-treadmill-properly\/\" rel=\"noreferrer noopener\">\u062f\u0648\u06cc\u062f\u0646 \u0631\u0648\u06cc \u062a\u0631\u062f\u0645\u06cc\u0644<\/a>\u060c \u0627\u06cc\u0631\u0648\u0628\u06cc\u06a9\u060c \u0632\u0648\u0645\u0628\u0627\u060c \u062f\u0648\u0686\u0631\u062e\u0647 \u0633\u0648\u0627\u0631\u06cc\u060c \u0648\u0631\u0632\u0634 \u06a9\u0631\u062f\u0646 \u0628\u0631 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 <a href=\"https:\/\/fitamin.ir\/mag\/all-about-elliptical-machines\/\" data-type=\"post\" data-id=\"20140\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u067e\u062a\u06cc\u06a9\u0627\u0644<\/a> \u06cc\u0627 \u062d\u062a\u06cc \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u0633\u0631\u06cc\u0639\u060c \u0647\u0645\u06af\u06cc \u0645\u062b\u0627\u0644\u200c\u0647\u0627\u06cc \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc \u0647\u0633\u062a\u0646\u062f. <\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634 \u0642\u062f\u0631\u062a\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0647\u0645\u200c\u062a\u0631 \u0627\u0632 \u0647\u0645\u0647 \u0645\u0648\u0627\u0631\u062f \u0628\u0627\u0644\u0627\u060c \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0627\u0633\u062a. \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644 \u0648 \u0648\u0632\u0646\u0647 \u06cc\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646\u060c \u0641\u0631\u0642\u06cc \u0646\u062f\u0627\u0631\u062f\u061b \u0647\u0631 \u06a9\u062f\u0627\u0645 \u0628\u0647 \u0646\u0648\u0639\u06cc\u060c \u0628\u0647\u200c\u0647\u0631\u062d\u0627\u0644 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648\u06cc \u0634\u0645\u0627 \u0631\u0627 \u062a\u062d\u062a \u062a\u0627\u062b\u06cc\u0631 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0628\u0647 \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0628\u0633\u0627\u0632\u062f \u0648 \u062f\u0631 \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0633\u0648\u0632\u0627\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0631\u06a9\u06cc\u0628 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0628\u0627 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0633\u0648\u0632\u0627\u0646\u062f\u0646 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0634\u06a9\u0645 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a. \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f \u0648 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u200c\u06a9\u0646\u062f \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u0628\u0633\u0648\u0632\u0627\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/what-is-basal-metabolic-rate\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u062d\u0627\u0633\u0628\u0647 BMR \u06cc\u0627 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647<\/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\">\u0622\u0628 \u06a9\u0631\u062f\u0646 \u067e\u0647\u0644\u0648\u0647\u0627 \u0628\u0627 \u062f\u0645\u0628\u0644<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u06a9 \u062a\u0635\u0648\u0631 \u063a\u0644\u0637 \u0631\u0627\u06cc\u062c \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u0627\u06af\u0631 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0646\u067e\u0631\u06cc\u0645 \u06cc\u0627 \u0628\u0627 \u0633\u0631\u0639\u062a \u0631\u0648\u06cc \u062f\u0648\u0686\u0631\u062e\u0647 \u06cc\u0627 \u062a\u0631\u062f\u0645\u06cc\u0644 \u0639\u0631\u0642 \u0646\u0631\u06cc\u0632\u06cc\u0645\u060c \u06cc\u0639\u0646\u06cc \u0648\u0631\u0632\u0634 \u0645\u0627 \u062e\u0648\u0628 \u0648 \u06a9\u0627\u0641\u06cc \u0646\u0628\u0648\u062f\u0647 \u0627\u0633\u062a\u061b \u0627\u0645\u0627 \u062f\u0645\u0628\u0644 \u06cc\u06a9 \u0631\u0627\u0647 \u0622\u0633\u0627\u0646 \u0648 \u062f\u0631 \u062f\u0633\u062a\u0631\u0633 \u0628\u0631\u0627\u06cc \u0633\u0648\u0632\u0627\u0646\u062f\u0646 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627 \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0633\u062a. \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u0645\u0628\u0644 \u062f\u0631 \u062d\u0631\u06a9\u0627\u062a \u067e\u0647\u0644\u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0645\u0641\u06cc\u062f \u0628\u0627\u0634\u062f \u0632\u06cc\u0631\u0627:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u062f\u0646 \u0628\u0647 \u0639\u0636\u0644\u0647 \u0645\u0646\u062c\u0631 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u062a\u0627\u0631\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0628\u0647 \u0645\u0631\u0648\u0631 \u0631\u0634\u062f \u0622\u0646\u200c\u0647\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n\n\n\n<li>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0646\u0647 \u062a\u0646\u0647\u0627 \u062f\u0631 \u062d\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u0628\u0644\u06a9\u0647 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0646\u06cc\u0632 \u0686\u0631\u0628\u06cc \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u062f\u060c \u0632\u06cc\u0631\u0627 \u0648\u0642\u062a\u06cc \u062f\u0631\u0635\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u0647\u0645\u06cc\u0634\u0647 \u0686\u0631\u0628\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0647\u0645 \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u06cc\u062f \u0648 \u0646\u0647 \u0641\u0642\u0637 \u062f\u0631 \u062d\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646. \u067e\u0633 \u0627\u0632 \u06cc\u06a9 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u062e\u0648\u0628\u060c \u0628\u062f\u0646 \u062a\u0627 \u0686\u0646\u062f \u0633\u0627\u0639\u062a \u0628\u0647 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0627\u062f\u0627\u0645\u0647 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/li>\n\n\n\n<li>\u0627\u06a9\u062b\u0631 \u062d\u0631\u06a9\u0627\u062a \u067e\u0647\u0644\u0648 \u0628\u0627 \u062f\u0645\u0628\u0644\u060c \u0686\u0646\u062f \u0645\u0641\u0635\u0644\u06cc \u0647\u0633\u062a\u0646\u062f \u0648 \u0686\u0646\u062f\u06cc\u0646 \u0639\u0636\u0644\u0647 \u0645\u062e\u062a\u0644\u0641 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0628\u06cc\u0634\u062a\u0631 \u0622\u0646\u0647\u0627 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0634\u0645\u0627 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0648\u0632\u0627\u0646\u062f\u0646 \u0686\u0631\u0628\u06cc \u067e\u0647\u0644\u0648 \u0648 \u0634\u06a9\u0645 \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0622\u0646\u060c \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645\u060c \u0628\u0627\u0639\u062b \u0628\u0647\u0628\u0648\u062f \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u062f\u0648\u0631 \u0645\u0627\u0646\u062f\u0646 \u0627\u0632 \u0628\u06cc\u0645\u0627\u0631\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f. \u0639\u0648\u0627\u0645\u0644 \u0632\u06cc\u0627\u062f\u06cc \u0645\u062b\u0644 \u062a\u063a\u06cc\u06cc\u0631 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc\u060c \u062f\u0627\u0634\u062a\u0646 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0645\u0646\u0627\u0633\u0628 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0644\u0627\u063a\u0631\u06cc \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0647\u0644\u0648 \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u0647\u0644\u0648 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u062a\u0642\u0648\u06cc\u062a \u0627\u06cc\u0646 \u0646\u0627\u062d\u06cc\u0647 \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0631\u062f\u06cc\u0645. \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u0648\u0632\u0627\u0646\u0647\u200c\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \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\">\u0645\u0646\u0627\u0628\u0639: <a href=\"https:\/\/www.everydayhealth.com\/fitness\/the-best-exercises-for-stronger-obliques\/\" data-type=\"URL\" data-id=\"https:\/\/www.everydayhealth.com\/fitness\/the-best-exercises-for-stronger-obliques\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">everydayhealth<\/a> &#8211; <a href=\"https:\/\/www.healthline.com\/nutrition\/get-rid-of-love-handles\" data-type=\"URL\" data-id=\"https:\/\/www.healthline.com\/nutrition\/get-rid-of-love-handles\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">healthline<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0686\u0631\u0627 \u0647\u0645\u06cc\u0634\u0647 \u067e\u0627\u06cc \u062d\u0631\u06a9\u0627\u062a \u067e\u0647\u0644\u0648 \u062f\u0631 \u0645\u06cc\u0627\u0646 \u0627\u0633\u062a \u0648 \u0628\u062e\u0634\u06cc \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0645\u0627 \u0628\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0627\u062e\u062a\u0635\u0627\u0635 \u062f\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u061f \u0645\u0632\u0627\u06cc\u0627 \u0648 \u0641\u0648\u0627\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646 \u067e\u0647\u0644\u0648 \u0641\u0631\u0627\u062a\u0631 \u0627\u0632 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0648 \u0644\u0627\u063a\u0631\u06cc \u0627\u0633\u062a\u061b \u0639\u0636\u0644\u0627\u062a \u067e\u0647\u0644\u0648 \u0642\u0633\u0645\u062a\u06cc \u0627\u0632 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0634\u0645\u0627 \u0647\u0633\u062a\u0646\u062f [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":26105,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[212,206],"class_list":["post-25563","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-212","tag-206"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/25563","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/comments?post=25563"}],"version-history":[{"count":20,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/25563\/revisions"}],"predecessor-version":[{"id":80598,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/25563\/revisions\/80598"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/26105"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=25563"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=25563"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=25563"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}