{"id":2575,"date":"2026-06-03T11:00:14","date_gmt":"2026-06-03T07:30:14","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=2575"},"modified":"2026-06-03T13:59:59","modified_gmt":"2026-06-03T10:29:59","slug":"health-benefits-of-plank-exercises","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/health-benefits-of-plank-exercises\/","title":{"rendered":"\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0628\u0631\u0627\u06cc \u0686\u06cc \u062e\u0648\u0628\u0647\u061f | \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u0627\u0646\u0648\u0627\u0639 \u067e\u0644\u0627\u0646\u06a9"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0639\u0644\u0627\u0642\u0647\u200c\u0645\u0646\u062f \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0686\u0627\u0644\u0634\u06cc\u060c \u0622\u0646 \u0647\u0645 \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645\u200c\u0634\u062f\u0646 \u0628\u062f\u0646 \u0648 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\u062e\u0648\u0627\u0647\u06cc\u0645 \u06a9\u0631\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0686\u06cc\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u06cc\u0632\u0648\u0645\u062a\u0631\u06cc\u06a9 \u0627\u0633\u062a \u06a9\u0647 \u06a9\u0644 \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u0646\u062c\u0627\u0645 \u0622\u0646 \u0628\u0647 \u0627\u06cc\u0646 \u0635\u0648\u0631\u062a \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0628\u0631\u0627\u06cc \u0645\u062f\u062a \u062a\u0639\u06cc\u06cc\u0646\u200c\u0634\u062f\u0647 \u062f\u0631 \u062d\u0631\u06a9\u062a \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u062d\u0627\u0644\u062a \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f. \u0631\u0648\u0634 \u0645\u0639\u0645\u0648\u0644 \u0648 \u0622\u0633\u0627\u0646\u200c\u062a\u0631 \u0622\u0646\u060c \u0647\u0645\u0627\u0646 \u062d\u0631\u06a9\u062a <a href=\"https:\/\/fitamin.ir\/mag\/why-and-how-we-should-do-push-ups\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc<\/a> \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0631\u0648\u06cc \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u0622\u0631\u0646\u062c \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062f\u0644 \u0686\u0627\u0644\u0634\u06cc\u200c\u062a\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0647\u0645 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\u0628\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/plunk-exercise.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9\" class=\"wp-image-83889\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/plunk-exercise.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/plunk-exercise-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\"><strong>\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u06a9\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061f<\/strong><\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0639\u0636\u0644\u0627\u062a \u0639\u0631\u0636\u06cc \u0634\u06a9\u0645\u060c \u0645\u0627\u0647\u06cc\u0686\u0647 \u0631\u0627\u0633\u062a \u0634\u06a9\u0645\u06cc\u060c \u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631\u060c \u0639\u0636\u0644\u0627\u062a \u0630\u0648\u0632\u0646\u0642\u0647\u200c\u0627\u06cc \u0648 \u062f\u0631 \u06a9\u0644 \u0634\u0627\u0646\u0647 \u0648 \u062f\u0633\u062a\u200c\u0647\u0627\u060c \u0639\u0636\u0644\u0647 \u062f\u0644\u062a\u0648\u0626\u06cc\u062f\u06cc \u0645\u06cc\u0627\u0646\u06cc \u0648 \u0642\u062f\u0627\u0645\u06cc\u060c \u0639\u0642\u0628\u06cc\u060c \u0648 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0648 \u067e\u0627 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\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=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-get-a-six-pack\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u0633\u0631\u06cc\u0639 \u0634\u06a9\u0645<\/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\"><strong>\u0646\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 (\u0648\u06cc\u062f\u06cc\u0648)<\/strong><\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"31523309898\"><script type=\"text\/JavaScript\" src=\"https:\/\/www.aparat.com\/embed\/LZ8g3?data[rnddiv]=31523309898&amp;data[responsive]=yes\"><\/script><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0686\u06af\u0648\u0646\u0647 \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u062f\u06cc \u067e\u0644\u0627\u0646\u06a9 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f\u061f<\/strong><\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0628\u0627 \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0622\u0634\u0646\u0627\u06cc\u06cc \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0627\u0628\u062a\u062f\u0627 \u0628\u0627 \u062d\u0631\u06a9\u062a \u0634\u0646\u0627 \u0628\u0647 \u06a9\u0645\u06a9 \u0635\u0646\u062f\u0644\u06cc 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class=\"cta-box__image\">\r\n            <img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/themes\/fitamin-theme\/assets\/images\/cta\/weight-loss-8.png\" alt=\"\u0645\u06cc\u062e\u0648\u0627\u06cc \u0634\u06a9\u0645\u062a \u0631\u0648 \u0622\u0628 \u06a9\u0646\u06cc\u061f!\" \/>\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\">\u0645\u06cc\u062e\u0648\u0627\u06cc \u0634\u06a9\u0645\u062a \u0631\u0648 \u0622\u0628 \u06a9\u0646\u06cc\u061f!<\/div>\r\n            <\/div>\r\n            <div class=\"cta-box__body cta-box__body--white pb-5\">\u062e\u0648\u0628\u0647 \u0627\u0648\u0644\u0634 \u0628\u0627 \u06cc\u0647 \u0645\u0631\u0628\u06cc \u062d\u0631\u0641 \u0628\u0632\u0646\u06cc. \u0634\u0645\u0627\u0631\u0647 \u062a\u0645\u0627\u0633\u062a \u0631\u0648 \u0648\u0627\u0631\u062f \u06a9\u0646 \u062a\u0627 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class=\"wp-block-paragraph\">\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u062d\u0631\u06a9\u062a\u06cc \u0627\u06cc\u0633\u062a\u0627\u0633\u062a \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0631\u0627 \u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u0646\u0642\u0628\u0627\u0636 \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u062f \u0648 \u0647\u0645\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0628\u0627\u0639\u062b \u062a\u0627\u062b\u06cc\u0631 \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062f\u0631 \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0639\u0636\u0644\u0627\u062a \u0639\u0645\u0642\u06cc \u0634\u06a9\u0645 \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0627\u0645\u0627 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\u0634\u0648\u0646\u062f. \u0686\u0631\u0627\u061f \u0686\u0648\u0646 \u0634\u06a9\u0645 \u0627\u0631\u062a\u0628\u0627\u0637 \u0645\u0633\u062a\u0642\u06cc\u0645\u06cc \u0628\u0627 \u062a\u063a\u0630\u06cc\u0647 \u062f\u0627\u0631\u062f. \u0634\u0627\u06cc\u062f \u0627\u06cc\u0646 \u062c\u0645\u0644\u0647 \u0631\u0627 \u0634\u0646\u06cc\u062f\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0634\u06a9\u0645 \u062f\u0631 \u0622\u0634\u067e\u0632\u062e\u0627\u0646\u0647 \u0633\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0646\u0647 \u0628\u0627\u0634\u06af\u0627\u0647!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u067e\u0633 \u0627\u06af\u0631 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0634\u06a9\u0645 \u062a\u062e\u062a \u06cc\u0627 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u0647\u0633\u062a\u06cc\u062f\u060c \u0627\u0628\u062a\u062f\u0627 \u0628\u0627\u06cc\u062f \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u063a\u0630\u06cc\u0647 \u0627\u0635\u0648\u0644\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0622\u0646\u060c \u0627\u0632 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc\u200c\u062a\u0627\u0646 \u067e\u06cc\u0631\u0648\u06cc \u06a9\u0646\u06cc\u062f. \u0636\u0645\u0646\u0627 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0646\u0628\u0627\u06cc\u062f \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0633\u0647 \u0628\u0627\u0631 \u062d\u0631\u06a9\u0627\u062a \u0634\u06a9\u0645 \u0631\u0627 \u0628\u0632\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=\"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\/plank-exercise-2.jpg\" alt=\"\u0641\u0648\u0627\u06cc\u062f \u067e\u0644\u0627\u0646\u06a9\" class=\"wp-image-83892\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/plank-exercise-2.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/plank-exercise-2-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0648 \u0627\u0646\u0648\u0627\u0639 \u067e\u0644\u0627\u0646\u06a9 \u0634\u06a9\u0645<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0627\u0646\u0648\u0627\u0639 \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0645\u0648\u062b\u0631 \u0628\u0631 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0646\u0646\u062f\u0647 \u0627\u06cc\u0646 \u0646\u0627\u062d\u06cc\u0647 \u0631\u0627 \u0622\u0645\u0648\u0632\u0634 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f1. \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0633\u0627\u0639\u062f<\/h3>\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\/2020\/09\/3-1.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0633\u0627\u0639\u062f\" class=\"wp-image-26616\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/3-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/3-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0631\u0648\u0632\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u0634\u06a9\u0645 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0645\u0648\u0627\u0632\u0627\u062a \u0634\u0627\u0646\u0647 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0628\u0633\u0627\u0632\u062f\u061b<\/li>\n\n\n\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0642\u0633\u0645\u062a \u067e\u0646\u062c\u0647 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0642\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u067e\u0634\u062a \u0648 \u06a9\u0645\u0631 \u0648 \u0628\u0627\u0633\u0646\u062a\u0627\u0646 \u0635\u0627\u0641 \u0648 \u062f\u0631 \u06cc\u06a9 \u0631\u0627\u0633\u062a\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0647 \u0645\u062f\u062a \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0645\u0627\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0627\u0644\u0628\u062a\u0647 \u0632\u0645\u0627\u0646 \u062d\u0631\u06a9\u062a \u0628\u0633\u062a\u06af\u06cc \u0628\u0647 \u062a\u0648\u0627\u0646 \u0628\u062f\u0646\u06cc\u200c\u062a\u0627\u0646 \u062f\u0627\u0631\u062f\u061b<\/li>\n\n\n\n<li>\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0627 \u06af\u0630\u0627\u0634\u062a\u0646\u0650 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0627\u06cc\u0646 \u0646\u0648\u0639 \u067e\u0644\u0627\u0646\u06a9\u060c \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0633\u0646\u062a\u06cc \u0646\u0627\u0645 \u062f\u0627\u0631\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2. \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u062a\u06a9 \u067e\u0627<\/h3>\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\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/2.jpg\" alt=\"\u067e\u0644\u0627\u0646\u06a9 \u062a\u06a9 \u067e\u0627\" class=\"wp-image-5048\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/2.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/2-300x178.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>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0633\u0646\u062a\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f \u0648 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a\u062a\u0627\u0646 \u0631\u0627 \u062f\u0631 \u062d\u0627\u0644\u062a \u0635\u0627\u0641\u060c\u200c \u062a\u0627 \u062d\u062f \u0645\u0645\u06a9\u0646 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f \u0648 \u06f2\u06f0 \u062a\u0627 \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0645\u0627\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a\u062a\u0627\u0646 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0647\u0645\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u06cc\u0646\u200c\u0628\u0627\u0631 \u0628\u0627 \u067e\u0627\u06cc \u0686\u067e \u062e\u0648\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0645\u0648\u0642\u0639 \u0628\u0644\u0646\u062f\u06a9\u0631\u062f\u0646\u0650 \u067e\u0627 \u06a9\u0645\u0631\u062a\u0627\u0646 \u062d\u062a\u0645\u0627\u064b \u0635\u0627\u0641 \u0628\u0627\u0634\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3. \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u067e\u0647\u0644\u0648<\/h3>\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\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/1.jpg\" alt=\"\u067e\u0644\u0627\u0646\u06a9 \u067e\u0647\u0644\u0648\" class=\"wp-image-5049\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0647 \u067e\u0647\u0644\u0648 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0633\u0627\u0639\u062f \u062f\u0633\u062a\u062a\u0627\u0646 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u06cc\u06a9 \u062e\u0637 \u0635\u0627\u0641 \u062a\u0634\u06a9\u06cc\u0644 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0686\u0646\u062f \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0627 \u0633\u0645\u062a \u062f\u06cc\u06af\u0631 \u0628\u062f\u0646\u062a\u0627\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li>\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u062d\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0632\u0627\u0646\u0648\u06cc \u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647 \u0633\u0645\u062a \u0634\u06a9\u0645\u062a\u0627\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u067e\u0644\u0627\u0646\u06a9 \u067e\u0647\u0644\u0648 \u0632\u0627\u0646\u0648 \u062e\u0645 \u0645\u06cc\u200c\u06af\u0648\u06cc\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<h3 class=\"wp-block-heading\">\u06f4. \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0645\u0639\u06a9\u0648\u0633<\/h3>\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\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/4.jpg\" alt=\"\u067e\u0644\u0627\u0646\u06a9 \u0645\u0639\u06a9\u0648\u0633\" class=\"wp-image-5052\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/4.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/4-300x178.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>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\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\n\n\n<li>\u0628\u0647 \u06a9\u0645\u06a9 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f \u0648 \u0631\u0648\u06cc \u067e\u0627\u0634\u0646\u0647 \u067e\u0627\u0647\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0646\u06cc\u0632 \u0631\u0648\u06cc \u067e\u0627\u0634\u0646\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b<\/li>\n\n\n\n<li>\u062d\u062f\u0648\u062f \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0645\u0627\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634 \u067e\u0644\u0627\u0646\u06a9<\/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\u0627 \u0648\u062c\u0648\u062f \u0627\u06cc\u0646\u200c\u06a9\u0647 \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u062a\u0642\u0631\u06cc\u0628\u0627 \u06a9\u0644 \u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0627\u0645\u0627 \u062a\u0627\u062b\u06cc\u0631\u0650 \u0628\u06cc\u0634\u062a\u0631 \u0622\u0646 \u0628\u0631\u200c \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 \u0627\u0633\u062a. \u0645\u0639\u0645\u0648\u0644\u0627 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0645\u0646\u0638\u0648\u0631 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u0628\u0647 \u0635\u0648\u0631\u062a \u0627\u06cc\u0633\u062a\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u067e\u0644\u0627\u0646\u06a9 \u0631\u0627 \u062f\u0631 \u067e\u0627\u06cc\u0627\u0646 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0648 \u06cc\u0627 \u062d\u062a\u06cc \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0622\u062e\u0631\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0633\u0631\u062f \u0634\u062f\u0646 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0647\u0645 \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u06a9\u06cc \u0627\u0632 \u062f\u0644\u0627\u06cc\u0644 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u0634\u06a9\u0645\u06cc \u062f\u0631 \u067e\u0627\u06cc\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0645\u0639\u0645\u0648\u0644\u0627 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u06cc \u0645\u062f\u0646\u0638\u0631 \u0646\u06cc\u0633\u062a \u0648 \u0647\u062f\u0641\u060c <a href=\"https:\/\/fitamin.ir\/mag\/what-are-best-workouts-to-lose-weight-fast\/\" target=\"_blank\" rel=\"noopener\">\u0644\u0627\u063a\u0631\u06cc \u0628\u0627 \u0648\u0631\u0632\u0634<\/a> \u0648 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0634\u06a9\u0645 \u0627\u0633\u062a. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u0645\u0646\u0627\u0633\u0628 \u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0622\u0646\u060c \u067e\u0627\u06cc\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0635\u0644\u06cc \u0647\u0633\u062a.<\/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\/2020\/09\/plank-exercise.jpg\" alt=\"\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u067e\u0644\u0627\u0646\u06a9\" class=\"wp-image-83893\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/plank-exercise.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/plank-exercise-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\">\u0686\u0642\u062f\u0631 \u062f\u0631 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u0628\u0645\u0627\u0646\u06cc\u0645 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a\u061f<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f \u0648\u0627\u0642\u0639\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0642\u062f\u0631\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0645\u0631\u06a9\u0632 \u0628\u062f\u0646 \u0631\u0627 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u0646\u062f\u060c \u0627\u0645\u0627 \u0639\u0644\u0627\u0642\u0647\u200c\u0627\u06cc \u0628\u0647 \u062b\u0628\u062a \u0631\u06a9\u0648\u0631\u062f \u067e\u0644\u0627\u0646\u06a9 \u0646\u062f\u0627\u0631\u0646\u062f \u0686\u06cc\u0633\u062a\u061f \u062f\u0627\u0646 \u062c\u0627\u0646\u060c \u0645\u0631\u0628\u06cc \u0642\u062f\u0631\u062a\u06cc \u06a9\u0647\u0646\u0647\u200c\u06a9\u0627\u0631\u060c \u067e\u0627\u0633\u062e\u06cc \u0642\u0627\u0637\u0639 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0648\u0631\u062f \u062f\u0627\u0631\u062f: \u062f\u0648 \u062f\u0642\u06cc\u0642\u0647\u060c \u0686\u0648\u0646 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0641\u0642\u0637 \u067e\u0644\u0646\u06a9 \u0627\u0633\u062a \u0648 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u062f\u0648 \u062f\u0642\u06cc\u0642\u0647 \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0628\u062a\u0647 \u0627\u06cc\u0646 \u0641\u0642\u0637 \u06cc\u06a9 \u0646\u0638\u0631\u06cc\u0647 \u0627\u0633\u062a \u0648 \u0632\u0645\u0627\u0646 \u062f\u0642\u06cc\u0642 \u0648 \u0642\u0637\u0639\u06cc \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0645\u0634\u062e\u0635 \u0646\u0634\u062f\u0647 \u0627\u0633\u062a. \u0645\u0627\u0646\u062f\u0646 \u062f\u0631 \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0628\u0633\u062a\u06af\u06cc \u0628\u0647 \u062a\u0648\u0627\u0646 \u0628\u062f\u0646\u06cc\u0650 \u0641\u0631\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u062a\u0627 \u0686\u0647 \u062d\u062f \u0628\u062a\u0648\u0627\u0646\u062f \u062f\u0631 \u0622\u0646 \u062d\u0631\u06a9\u062a \u0628\u0645\u0627\u0646\u062f. \u0628\u0647 \u0645\u06cc\u0644 \u062e\u0648\u062f\u062a\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06a9\u0648\u062a\u0627\u0647 \u06cc\u0627 \u0628\u0644\u0646\u062f\u0628\u0648\u062f\u0646\u0650 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f. \u06a9\u0644\u06cc\u062f \u0647\u0631\u06af\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0686\u0627\u0644\u0634\u200c\u0632\u0627\u0628\u0648\u062f\u0646\u0650 \u0622\u0646 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/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\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062a\u0639\u062f\u0627\u062f \u0648 \u0633\u062a \u067e\u0644\u0627\u0646\u06a9 \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0634\u06a9\u0645<\/strong><\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u067e\u0644\u0627\u0646\u06a9 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0628\u062e\u0634\u06cc \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647 \u0642\u062f\u0631\u062a\u06cc\u060c \u0628\u0647 \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0634\u06a9\u0645\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u067e\u0644\u0627\u0646\u06a9 \u0631\u0627 \u062f\u0631 \u06f3 \u0633\u062a \u06f4\u06f0 \u062b\u0627\u0646\u06cc\u0647\u200c\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b \u0627\u06af\u0631 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0628\u0627\u0633\u0627\u0628\u0642\u0647 \u0647\u0633\u062a\u06cc\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0632\u0645\u0627\u0646 \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u06cc\u06a9 \u062f\u0642\u06cc\u0642\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u062d\u062a\u06cc \u06cc\u06a9 \u0633\u062a \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u067e\u0644\u0627\u0646\u06a9 \u0628\u0647 \u062a\u0646\u0647\u0627\u06cc\u06cc \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0631\u0648\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u062a\u0627\u062b\u06cc\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f \u0648 \u0646\u0628\u0627\u06cc\u062f \u0631\u0648\u06cc \u067e\u0644\u0627\u0646\u06a9 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0686\u0631\u0628\u06cc \u0633\u0648\u0632 \u062d\u0633\u0627\u0628 \u06a9\u0646\u06cc\u062f! \u0686\u0631\u0627\u06a9\u0647 \u0644\u0627\u063a\u0631\u06cc \u0645\u0648\u0636\u0639\u06cc \u0627\u0635\u0644\u0627 \u0648\u062c\u0648\u062f \u0646\u062f\u0627\u0631\u062f \u0648 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0648 \u0648\u0631\u0632\u0634 \u0642\u062f\u0631\u062a\u06cc\u060c \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u06a9\u0644 \u0628\u062f\u0646 \u0631\u0627 \u0644\u0627\u063a\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u0634\u06a9\u0645 \u0647\u0645 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0633\u06cc\u0631\u060c \u0644\u0627\u063a\u0631 \u0648 \u06a9\u0648\u0686\u06a9 \u0634\u0648\u062f. <\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0627\u0632 \u0645\u0642\u0627\u0644\u0647 \u0686\u0646\u062f\u06cc\u0646 \u0627\u0634\u062a\u0628\u0627\u0647 \u062f\u0631 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0648 \u0646\u062d\u0648\u0647 \u0627\u0635\u0644\u0627\u062d \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0646\u06cc\u0632 \u062e\u062f\u0645\u062a\u200c\u062a\u0627\u0646 \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u062d\u0631\u06a9\u062a \u0627\u0648\u0644: \u0642\u0648\u0633\u200c \u06a9\u0645\u0631<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u06cc \u062f\u0631\u06af\u06cc\u0631 \u0646\u0634\u0648\u0646\u062f\u060c \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0627\u0632 \u062a\u062d\u0645\u0644 \u0628\u06cc\u0634\u062a\u0631 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062e\u0633\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0648\u0642\u062a\u06cc \u0686\u0646\u06cc\u0646 \u0627\u062a\u0641\u0627\u0642\u06cc \u0645\u06cc\u200c\u0627\u0641\u062a\u062f \u0627\u0648\u0644\u06cc\u0646 \u0648\u0627\u06a9\u0646\u0634\u060c \u0642\u0648\u0633\u200c\u062f\u0627\u062f\u0646 \u0628\u0647 \u06a9\u0645\u0631 \u0627\u0633\u062a \u06a9\u0647 \u0641\u0634\u0627\u0631 \u0628\u06cc\u200c\u0645\u0648\u0631\u062f\u06cc \u0631\u0627 \u0628\u0647 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0634\u0645\u0627 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/plank-exercise-mistakes-1.jpg\" alt=\"\u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u067e\u0644\u0627\u0646\u06a9\" class=\"wp-image-83898\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/plank-exercise-mistakes-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/plank-exercise-mistakes-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0627\u0635\u0644\u0627\u062d \u062d\u0631\u06a9\u062a <\/h4>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/plank-exercise-mistakes-1-1.jpg\" alt=\"\" class=\"wp-image-83899\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/plank-exercise-mistakes-1-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/plank-exercise-mistakes-1-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\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\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0648\u0642\u0639 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u0628\u062f\u0646\u062a\u0627\u0646 \u0648\u0627\u0631\u062f \u0634\u0648\u062f. \u0628\u0627\u06cc\u062f \u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u06a9\u0647 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0648 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0647\u0645 \u06a9\u0627\u0645\u0644\u0627\u064b \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f. \u0628\u0627 \u0628\u0627\u0632\u06a9\u0631\u062f\u0646\u0650 \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u060c \u0648\u0632\u0646\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0628\u0631 \u0645\u06cc\u200c\u062f\u0627\u0631\u06cc\u062f \u0648 \u0639\u0636\u0644\u0627\u062a \u0647\u0633\u062a\u0647 \u0628\u062f\u0646 \u0631\u0627 \u06a9\u0647 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u06cc\u0634\u062a\u0631 \u062f\u0627\u0631\u0646\u062f\u060c \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\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\">\u062d\u0631\u06a9\u062a 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srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/3-2.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/3-2-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0627\u0635\u0644\u0627\u062d \u062d\u0631\u06a9\u062a <\/h4>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/RP6CK3S.jpg\" alt=\"\u067e\u0644\u0627\u0646\u06a9\" class=\"wp-image-83901\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/RP6CK3S.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/RP6CK3S-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\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\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0633\u0646\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0645\u06cc \u0628\u0647 \u062f\u0627\u062e\u0644 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u060c \u0648 \u0631\u0627\u0646\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u062d\u062a\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u06a9\u0645\u06cc \u0627\u0632 \u0647\u0645 \u0641\u0627\u0635\u0644\u0647 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646\u062a\u0627\u0646 \u062d\u0627\u0644\u062a\u06cc \u0628\u0627 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src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/fahime.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9\" class=\"wp-image-83902\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/fahime.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/fahime-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0627\u0635\u0644\u0627\u062d \u062d\u0631\u06a9\u062a<\/h4>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/plank-exercise-mistakes-1-1.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9\n\" class=\"wp-image-83899\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/plank-exercise-mistakes-1-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/plank-exercise-mistakes-1-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\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\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647 \u0632\u0645\u06cc\u0646 \u0646\u06af\u0627\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u0631 \u0648 \u06af\u0631\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627 \u0642\u0633\u0645\u062a\u200c\u0647\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0628\u062f\u0646 \u062e\u0648\u062f \u062f\u0631 \u06cc\u06a9\u200c\u0631\u0627\u0633\u062a\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u06a9\u0647 \u0686\u0627\u0646\u0647\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0637\u0631\u0641 \u06af\u0631\u062f\u0646 \u062e\u0648\u062f \u0628\u06a9\u0634\u06cc\u062f\u060c \u0645\u062e\u0635\u0648\u0635\u0627\u064b \u0627\u06af\u0631 \u062e\u0648\u0627\u0633\u062a\u06cc\u062f \u06f6\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\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\">\u0645\u0636\u0631\u0627\u062a \u067e\u0644\u0627\u0646\u06a9 <\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0647 \u062d\u0631\u06a9\u0627\u062a \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u062a\u0627 \u0632\u0645\u0627\u0646\u06cc \u0645\u0641\u06cc\u062f \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0645\u062a\u0639\u0627\u062f\u0644 \u0648 \u062f\u0631 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u0627\u062c\u0631\u0627 \u0634\u0648\u0646\u062f\u061b \u0627\u0646\u062c\u0627\u0645 \u0628\u06cc\u0634\u200c\u0627\u0632\u062d\u062f \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9\u060c \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u0628\u0627 \u0641\u0631\u0645 \u0627\u0634\u062a\u0628\u0627\u0647\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u06cc\u0646 \u0639\u0648\u0627\u0631\u0636 \u0631\u0627 \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0631\u062f \u0648 \u0641\u0634\u0627\u0631 \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u06a9\u0645\u0631<\/li>\n\n\n\n<li>\u06af\u0631\u062f\u0646\u200c\u062f\u0631\u062f \u0648 \u06af\u0631\u0641\u062a\u06af\u06cc \u0634\u0627\u0646\u0647\u200c\u0647\u0627<\/li>\n\n\n\n<li>\u062e\u0633\u062a\u06af\u06cc \u0634\u062f\u06cc\u062f \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646<\/li>\n\n\n\n<li>\u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u0645\u0686 \u062f\u0633\u062a \u0648 \u0622\u0631\u0646\u062c<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u062d\u062a\u0645\u0627\u0644 \u0622\u0633\u06cc\u0628 \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u06a9\u0634\u06cc\u062f\u06af\u06cc<\/li>\n\n\n\n<li>\u0628\u062f\u062a\u0631 \u0634\u062f\u0646 \u062f\u0631\u062f \u062f\u0631 \u0627\u0641\u0631\u0627\u062f \u062f\u0627\u0631\u0627\u06cc \u062f\u06cc\u0633\u06a9 \u06a9\u0645\u0631 \u06cc\u0627 \u06af\u0631\u062f\u0646<\/li>\n\n\n\n<li>\u06a9\u0627\u0647\u0634 \u06a9\u06cc\u0641\u06cc\u062a \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u062e\u0633\u062a\u06af\u06cc \u0628\u06cc\u0634\u200c\u0627\u0632\u062d\u062f<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0627\u06cc\u0646 \u0645\u0634\u06a9\u0644\u0627\u062a\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0645\u062f\u062a \u0648 \u062a\u0639\u062f\u0627\u062f \u067e\u0644\u0627\u0646\u06a9 \u0631\u0627 \u0628\u0647\u200c\u062a\u062f\u0631\u06cc\u062c \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f \u0648 \u062d\u0648\u0627\u0633\u200c\u062a\u0627\u0646 \u0628\u0647 \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0627\u0634\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u062d\u0631\u06a9\u062a\u06cc \u0686\u0627\u0644\u0634\u06cc \u0648 \u0645\u0647\u0645 \u062f\u0631 \u0648\u0631\u0632\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u062a \u0648 \u0646\u0642\u0634 \u0632\u06cc\u0627\u062f\u06cc \u062f\u0631 \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0634\u06a9\u0645 \u062f\u0627\u0631\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0642\u0631\u06cc\u0628\u0627 \u0647\u0645\u0647 \u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0641\u0648\u0627\u06cc\u062f \u0645\u062e\u062a\u0644\u0641\u06cc \u062f\u0627\u0631\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628\u060c \u0627\u0632 \u067e\u0644\u0627\u0646\u06a9\u060c \u0648\u06cc\u0698\u06af\u06cc\u200c\u0647\u0627 \u0648 \u0641\u0648\u0627\u06cc\u062f \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u0645\u0646\u062f \u0648 \u0645\u0648\u062b\u0631 \u06af\u0641\u062a\u06cc\u0645\u061b\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u062a\u0635\u0648\u06cc\u0631\u06cc \u0648 \u0628\u0627 \u0648\u06cc\u062f\u0626\u0648 \u0622\u0645\u0648\u0632\u0634 \u062f\u0627\u062f\u06cc\u0645 \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0644\u0627\u0646\u06a9 \u0631\u0627 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0646\u06a9\u0627\u062a \u0627\u0635\u0644\u0627\u062d\u06cc \u0622\u0646 \u0628\u0631\u0627\u06cc \u0645\u062e\u0627\u0637\u0628\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0631\u062f\u06cc\u0645.<\/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\"><strong>\u0633\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644<\/strong><\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\" style=\"text-align:right\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-61b72e80d9ad0\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \">\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631 \u062f\u0631 \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u06a9\u062f\u0627\u0645 \u0647\u0633\u062a\u0646\u062f\u061f<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0639\u0636\u0644\u0627\u062a \u0639\u0631\u0636\u06cc \u0634\u06a9\u0645\u060c \u0645\u0627\u0647\u06cc\u0686\u0647 \u0631\u0627\u0633\u062a \u0634\u06a9\u0645\u06cc\u060c \u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631\u060c \u0639\u0636\u0644\u0627\u062a \u0630\u0648\u0632\u0646\u0642\u0647\u200c\u0627\u06cc \u0648 \u062f\u0631 \u06a9\u0644 \u0634\u0627\u0646\u0647 \u0648 \u062f\u0633\u062a\u200c\u0647\u0627\u060c \u0639\u0636\u0644\u0647 \u062f\u0644\u062a\u0648\u0626\u06cc\u062f\u06cc \u0645\u06cc\u0627\u0646\u06cc \u0648 \u0642\u062f\u0627\u0645\u06cc\u060c \u0639\u0642\u0628\u06cc\u060c \u0648 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0648 \u067e\u0627 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-61b72e80d9ad4\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634 \u067e\u0644\u0627\u0646\u06a9 \u0686\u0647 \u0632\u0645\u0627\u0646\u06cc \u0627\u0633\u062a\u061f<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u067e\u0644\u0627\u0646\u06a9 \u0631\u0627 \u062f\u0631 \u067e\u0627\u06cc\u0627\u0646 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0648 \u06cc\u0627 \u062d\u062a\u06cc \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0622\u062e\u0631\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0633\u0631\u062f \u0634\u062f\u0646 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0647\u0645 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1780390082658\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \">\u0622\u06cc\u0627 \u067e\u0644\u0627\u0646\u06a9 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u062e\u0648\u0628\u0647\u061f<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>\u062e\u06cc\u0631 \u0628\u0647 \u062a\u0646\u0647\u0627\u06cc\u06cc \u0627\u062b\u0631\u06cc \u0646\u062f\u0627\u0631\u062f \u0627\u0645\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0631\u0698\u06cc\u0645 \u0648 \u062f\u06cc\u06af\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06a9\u0645\u06a9\u200c\u06a9\u0646\u0646\u062f\u0647 \u0628\u0627\u0634\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1780390091688\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \">\u0622\u06cc\u0627 \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0628\u0631\u0627\u06cc \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u062f\u06cc\u0633\u06a9 \u06a9\u0645\u0631 \u062f\u0627\u0631\u0646\u062f\u060c \u0645\u0646\u0627\u0633\u0628\u0647\u061f<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0627\u06cc\u062f \u0628\u0627 \u0627\u062d\u062a\u06cc\u0627\u0637 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f \u0648 \u0627\u06af\u0631 \u062f\u0631\u062f\u06cc \u062d\u0633 \u06a9\u0631\u062f\u06cc\u062f\u060c \u062d\u0631\u06a9\u062a \u0631\u0627 \u0642\u0637\u0639 \u06a9\u0646\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1780390102937\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \">\u0622\u06cc\u0627 \u067e\u0644\u0627\u0646\u06a9 \u0628\u0631\u0627\u06cc \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u062f\u06cc\u0633\u06a9 \u06af\u0631\u062f\u0646 \u062f\u0627\u0631\u0646\u062f\u060c \u0636\u0631\u0631 \u062f\u0627\u0631\u062f\u061f<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u0646\u0628\u0627\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1780390109191\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \">\u0627\u0646\u062c\u0627\u0645 \u067e\u0644\u0627\u0646\u06a9 \u062f\u0631 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0645\u062c\u0627\u0632 \u0627\u0633\u062a\u061f<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>\u062e\u06cc\u0631 \u0628\u0633\u06cc\u0627\u0631 \u0628\u0631\u0627\u06cc \u0634\u06a9\u0645 \u0648 \u06a9\u0645\u0631 \u067e\u0631\u0641\u0634\u0627\u0631 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1780390111999\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u0645 \u062f\u0631 \u0632\u0645\u0627\u0646 \u067e\u0631\u06cc\u0648\u062f\u06cc \u067e\u0644\u0627\u0646\u06a9 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u0627\u06cc\u0631\u0627\u062f\u06cc \u0646\u062f\u0627\u0631\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1780390134135\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \">\u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0686\u0642\u062f\u0631 \u0627\u0633\u062a\u061f<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>\u062d\u062f\u0648\u062f \u06f7 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06cc\u06a9 \u062f\u0642\u06cc\u0642\u0647 \u067e\u0644\u0627\u0646\u06a9 \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0645\u0646\u0628\u0639 : <\/strong><a href=\"https:\/\/dailyburn.com\/life\/fitness\/how-to-do-a-plank\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/dailyburn.com\/life\/fitness\/how-to-do-a-plank\/\" rel=\"noreferrer noopener nofollow\">dailyburn<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u06af\u0631 \u0639\u0644\u0627\u0642\u0647\u200c\u0645\u0646\u062f \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0686\u0627\u0644\u0634\u06cc\u060c \u0622\u0646 \u0647\u0645 \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645\u200c\u0634\u062f\u0646 \u0628\u062f\u0646 \u0648 \u0639\u0636\u0644\u0627\u0646\u06cc\u200c\u0634\u062f\u0646\u0650 \u0634\u06a9\u0645\u200c\u062a\u0627\u0646 \u0647\u0633\u062a\u06cc\u062f\u060c \u067e\u0633 \u0647\u06cc\u0686\u200c\u0648\u0642\u062a \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0631\u0627 \u0627\u0632 \u0642\u0644\u0645 \u0646\u06cc\u0646\u062f\u0627\u0632\u06cc\u062f\u060c \u0686\u0648\u0646 \u062d\u0631\u06a9\u062a\u06cc \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0645\u0624\u062b\u0631 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0627\u0633\u062a. \u0622\u06cc\u0627 \u062a\u0627\u0628\u0647\u200c\u062d\u0627\u0644 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u067e\u06cc\u0634 \u0622\u0645\u062f\u0647 \u06a9\u0647 \u0628\u0639\u062f \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":5056,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[206],"class_list":["post-2575","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\/2575","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=2575"}],"version-history":[{"count":45,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2575\/revisions"}],"predecessor-version":[{"id":83906,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2575\/revisions\/83906"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/5056"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=2575"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=2575"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=2575"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}