{"id":2895,"date":"2024-02-19T11:00:00","date_gmt":"2024-02-19T07:30:00","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=2895"},"modified":"2026-02-17T12:44:52","modified_gmt":"2026-02-17T09:14:52","slug":"get-a-smaller-waist","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/get-a-smaller-waist\/","title":{"rendered":"\u0686\u06af\u0648\u0646\u0647 \u06a9\u0645\u0631 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0631\u06cc\u06a9 \u06a9\u0646\u06cc\u0645\u061f"},"content":{"rendered":"\n<p>\u0631\u0627\u0632 \u062f\u0627\u0634\u062a\u0646 \u06a9\u0645\u0631 \u0628\u0627\u0631\u06cc\u06a9 \u0686\u06cc\u0633\u062a\u061f \u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631 \u0628\u0627\u0631\u06cc\u06a9 \u0648 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u06a9\u062f\u0627\u0645 \u0627\u0633\u062a\u061f \u0686\u06af\u0648\u0646\u0647 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\u0647\u0633\u062a\u0646\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0648 \u0633\u0627\u0644\u0645\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062a\u062d\u0631\u06a9 \u0648 \u0648\u0631\u0632\u0634 \u06a9\u0627\u0641\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u061b <\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u0636\u0637\u0631\u0627\u0628\u200c\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0646\u06cc\u062f\u060c \u0686\u0631\u0627\u06a9\u0647 \u062e\u0648\u062f\u0634 \u0628\u0647 \u062a\u0646\u0647\u0627\u06cc\u06cc \u0639\u0627\u0645\u0644 \u062a\u062c\u0645\u0639 \u0686\u0631\u0628\u06cc \u0627\u0633\u062a\u061b <\/li>\n\n\n\n<li>\u0628\u0647 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u062e\u0648\u0627\u0628 \u062e\u0648\u062f \u062a\u0648\u062c\u0647 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src=\"https:\/\/fitamin.ir\/mag\/wp-content\/themes\/fitamin-theme\/assets\/images\/cta\/weight-loss-7.png\" alt=\"\u0648\u0632\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u06a9\u0645 \u06a9\u0646!\" \/>\r\n        <\/div>\r\n        <div class=\"cta-box__header cta-box__header--no-border\">\r\n            <div class=\"cta-box__header-title font-weight-bold\">\u0648\u0632\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u06a9\u0645 \u06a9\u0646!<\/div>\r\n        <\/div>\r\n        <div class=\"cta-box__body cta-box__body--white pb-5\">\u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062a\u0648 \u0632\u0645\u0627\u0646 \u06a9\u0645\u062a\u0631\u060c \u0648\u0632\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u06a9\u0645 \u06a9\u0646.<\/div>\r\n        <a\r\n          href=\"https:\/\/fitamin.ir\/weight-loss?input_channel_code=fitamin-article-form&content_code=cta_weight_loss_4\"\r\n          class=\"cta-box__form-btn cta-box__form-btn--block py-4\"\r\n        >\u0645\u06cc\u062e\u0648\u0627\u0645 \u0634\u0631\u0648\u0639 \u06a9\u0646\u0645<\/a>\r\n    <\/form>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631 \u0628\u0627\u0631\u06cc\u06a9 \u0634\u062f\u0646<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u062e\u06cc\u0644\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0641\u06a9\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0647 <a href=\"https:\/\/fitamin.ir\/mag\/sit-up-benefits-and-tips\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a<\/a> \u0628\u0627\u0639\u062b \u062a\u062e\u062a \u0634\u062f\u0646 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class=\"has-text-align-center\" data-align=\"center\"> \u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0639\u0646\u06a9\u0628\u0648\u062a\u06cc \u062a\u0646\u0627\u0648\u0628\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\"> \u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0631\u0627\u0646\u0686 \u067e\u0647\u0644\u0648 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0631\u0627\u0646\u0686 \u067e\u0627 \u0635\u0627\u0641 \u0636\u0631\u0628\u062f\u0631\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\"> \u06f3 \u0633\u062a \u06f1\u06f2 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data-align=\"center\"> \u06f4 \u0633\u062a \u06f1 \u062f\u0642\u06cc\u0642\u0647 \u0627<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0648 \u0645\u0648\u0631\u0628 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0648-\u0645\u0648\u0631\u0628-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647_1_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0648 \u0645\u0648\u0631\u0628 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u067e\u0633\u062a \u0633\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0622\u0631\u0646\u062c \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u0627\u0632 \u067e\u0647\u0644\u0648 \u0628\u0647 \u0632\u0627\u0646\u0648\u06cc \u0631\u0627\u0633\u062a \u0628\u0631\u0633\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>&nbsp;\u062f\u0648\u0628\u0627\u0631\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0632 \u0627\u0648\u0644 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u06cc\u0646\u200c\u0628\u0627\u0631 \u0622\u0631\u0646\u062c \u062f\u0633\u062a \u0686\u067e \u0631\u0627 \u0628\u0647 \u0632\u0627\u0646\u0648\u06cc \u0686\u067e \u0628\u0631\u0633\u0627\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/exercises-to-shape-and-tone-your-booty\/\" target=\"0\"]\u0628\u0627\u0633\u0646 \u062e\u0648\u0634 \u0641\u0631\u0645 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634 \u0628\u0627\u0633\u0646[\/sr-link]\n\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 -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0686\u0631\u062e\u0634 \u06a9\u0645\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u0644\u0627\u0646\u06af-\u0628\u0647-\u0639\u0642\u0628-\u0686\u0631\u062e\u0634-\u06a9\u0645\u0631_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0686\u0631\u062e\u0634 \u06a9\u0645\u0631<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0627\u0633\u062a \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u060c \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>\u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u067e\u0627 \u062c\u0644\u0648 \u0648 \u06cc\u06a9 \u067e\u0627 \u062f\u0631 \u0639\u0642\u0628 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u062c\u0644\u0648\u06cc \u0628\u062f\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u0639\u0642\u0628\u06cc \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0631\u062e\u0648\u0631\u062f \u0646\u06a9\u0646\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0627\u0632 \u0634\u0633\u062a \u067e\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u06cc\u0646 \u0642\u062f\u0645 \u0628\u0631\u062f\u0627\u0634\u062a\u0646 \u0628\u0647 \u0639\u0642\u0628\u060c \u0628\u0627\u0644\u0627\u062a\u0646\u0647\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc \u06a9\u0647 \u062f\u0631 \u0645\u0642\u0627\u0628\u0644 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0645\u06a9\u062b\u06cc \u0645\u062e\u062a\u0635\u0631 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f \u0648 \u0628\u0627 \u067e\u0627\u06cc \u0645\u062e\u0627\u0644\u0641 \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[sr-link href=\"https:\/\/fitamin.ir\/mag\/how-to-do-lunges-and-why\/\" target=\"0\"]\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0628\u0631\u0627\u06cc \u0686\u06cc \u062e\u0648\u0628\u0647 \u0648 \u0686\u0637\u0648\u0631 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u06cc\u0645\u061f[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0639\u0646\u06a9\u0628\u0648\u062a\u06cc \u062a\u0646\u0627\u0648\u0628\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/03\/\u0634\u0646\u0627-\u0633\u0648\u0626\u062f\u06cc-\u0639\u0646\u06a9\u0628\u0648\u062a\u06cc-\u062a\u0646\u0627\u0648\u0628\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0639\u0646\u06a9\u0628\u0648\u062a\u06cc \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>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u0632\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0648 \u0645\u0648\u0627\u0632\u06cc \u0648 \u0647\u0645\u0633\u0637\u062d \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u062a\u0627\u0646 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u062e\u0645 \u0648 \u0628\u0647 \u0622\u0631\u0646\u062c \u062f\u0633\u062a \u0631\u0627\u0633\u062a\u062a\u0627\u0646 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u06a9\u0631\u062f\u0647 \u0648 \u0627\u06cc\u0646\u200c\u0628\u0627\u0631 \u0632\u0627\u0646\u0648\u06cc \u0686\u067e \u0631\u0627 \u0628\u0647 \u0622\u0631\u0646\u062c \u062f\u0633\u062a \u0686\u067e \u062e\u0648\u062f \u0646\u0632\u062f\u06cc\u06a9 \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[sr-link href=\"https:\/\/fitamin.ir\/mag\/why-and-how-we-should-do-push-ups\/\" target=\"0\"]\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0648 \u0627\u0646\u0648\u0627\u0639 \u0634\u0646\u0627 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc[\/sr-link]\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\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 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style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/ab-workout\/\" target=\"0\"]\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[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u067e\u0627 \u0635\u0627\u0641 \u0636\u0631\u0628\u062f\u0631\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0631\u0627\u0646\u0686-\u067e\u0627-\u0635\u0627\u0641-\u0636\u0631\u0628\u062f\u0631\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u067e\u0627 \u0635\u0627\u0641 \u0636\u0631\u0628\u062f\u0631\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646 \u06a9\u0627\u0645\u0644 \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u062f\u0631 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \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>\u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a \u062f\u0633\u062a\u062a\u0627\u0646 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc \u0645\u062e\u0627\u0644\u0641 \u062d\u0631\u06a9\u062a \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0633\u062a \u0648 \u067e\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u062f\u0648\u0646 \u0636\u0631\u0628\u0647\u200c\u0632\u062f\u0646 \u0648 \u0641\u0634\u0627\u0631 \u0627\u0636\u0627\u0641\u06cc \u0628\u0647 \u0633\u062a\u0648\u0646 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--><\/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 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\u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0686\u0631\u062e\u0634\u06cc \u0648 \u062f\u0648\u0631\u0627\u0646\u06cc \u062a\u06a9\u0631\u0627\u0631 \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 \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[sr-link href=\"https:\/\/fitamin.ir\/mag\/burn-calories-more-than-running\/\" target=\"0\"]\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[\/sr-link]\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 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\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[\/sr-link]\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 \u0633\u0637\u062d \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0631\u0627 \u0631\u0648\u06cc \u067e\u0647\u0644\u0648\u06cc \u0686\u067e \u0642\u0631\u0627\u0631 \u0628\u062f\u0647\u06cc\u062f \u0628\u0647 \u200c\u0646\u062d\u0648\u06cc \u06a9\u0647 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0631\u0648\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646 \u0634\u0645\u0627 \u0627\u0632 \u06af\u0648\u0634\u200c\u0647\u0627 \u062a\u0627 \u0642\u0648\u0632\u06a9 \u067e\u0627 \u0628\u0627\u06cc\u062f \u06cc\u06a9 \u062e\u0637 \u0645\u0633\u062a\u0642\u06cc\u0645 \u062a\u0634\u06a9\u06cc\u0644 \u0628\u062f\u0647\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[sr-link href=\"https:\/\/fitamin.ir\/mag\/how-to-hold-plank-longer\/\" target=\"0\"]\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[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0627\u06af\u06cc\u0646\u06af\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u062c.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0627\u06af\u06cc\u0646\u06af<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 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0648 \u0627\u0646\u062c\u0627\u0645 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u062d\u0631\u06a9\u062a \u06a9\u0645\u06cc \u0631\u0648\u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u062c\u0645\u0639 \u0648 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631\u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0647\u200c\u0633\u0631\u0639\u062a \u0631\u0648\u06cc \u067e\u0646\u062c\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0628\u0627\u0644\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f \u0648 \u062f\u0631\u062c\u0627 \u0628\u0632\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0647\u0645 \u0628\u0647 \u0639\u0642\u0628 \u0648 \u062c\u0644\u0648 \u062d\u0631\u06a9\u062a \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[sr-link href=\"https:\/\/fitamin.ir\/mag\/abs-and-hips-slimming-workout\/\" target=\"0\"]\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[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0628\u0627\u0631\u06cc\u06a9 \u0634\u062f\u0646 \u06a9\u0645\u0631<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631 \u0628\u0627\u0631\u06cc\u06a9\u060c \u062f\u0627\u0634\u062a\u0646 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0647\u062f\u0641\u0645\u0646\u062f \u0647\u0645 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0648 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0627\u06a9\u0646\u0648\u0646 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0647 \u0631\u0648\u0632\u0647 \u0628\u0631\u0627\u06cc \u0628\u0627\u0631\u06cc\u06a9 \u0634\u062f\u0646 \u06a9\u0645\u0631 \u0645\u06cc\u200c\u0622\u0648\u0631\u06cc\u0645. \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0645\u0646\u0627\u0633\u0628 \u0634\u062e\u0635\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u0642\u062f\u0627\u0631\u06cc \u0627\u0636\u0627\u0641\u0647 \u0648\u0632\u0646 \u062f\u0627\u0631\u062f \u0648 \u0642\u0635\u062f \u062f\u0627\u0631\u062f \u0628\u0647 \u0627\u0646\u062f\u0627\u0645 \u0627\u06cc\u062f\u0647 \u0622\u0644 \u0648 \u06a9\u0645\u0631 \u0628\u0627\u0631\u06cc\u06a9\u200c\u062a\u0631\u06cc \u0628\u0631\u0633\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0631\u0648\u0632 \u0627\u0648\u0644<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0635\u0628\u062d\u0627\u0646\u0647 (\u06f2\u06f9\u06f0 \u06a9\u0627\u0644\u0631\u06cc)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0627\u0646 \u062a\u064f\u0633\u062a \u0628\u0627 \u0646\u0631\u06af\u0633\u06cc (\u062a\u062e\u0645 \u0645\u0631\u063a \u0648 \u0627\u0633\u0641\u0646\u0627\u062c) + \u06f1 \u0639\u062f\u062f \u0633\u06cc\u0628 \u0645\u062a\u0648\u0633\u0637 + \u0686\u0627\u06cc \u0628\u062f\u0648\u0646 \u0642\u0646\u062f \u0648 \u0634\u06a9\u0631<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u0627\u0648\u0644 (\u06f2\u06f1\u06f4 \u06a9\u0627\u0644\u0631\u06cc)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1 \u0641\u0646\u062c\u0627\u0646 \u0645\u0627\u0633\u062a \u06a9\u0645 \u0686\u0631\u0628 + \u06f1 \u0641\u0646\u062c\u0627\u0646 \u062a\u0645\u0634\u06a9 (\u06cc\u0627 \u06cc\u06a9 \u0648\u0627\u062d\u062f \u062e\u0634\u06a9\u0628\u0627\u0631)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0627\u0647\u0627\u0631 (\u06f3\u06f4\u06f5 \u06a9\u0627\u0644\u0631\u06cc)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u0627\u0644\u0627\u062f \u0633\u0632\u0627\u0631 \u0634\u0627\u0645\u0644 \u0633\u06cc\u0646\u0647 \u0645\u0631\u063a \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0645\u062e\u062a\u0644\u0641 \u0641\u0631\u0627\u0648\u0627\u0646<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u062f\u0648\u0645 (\u06f2\u06f2\u06f1 \u06a9\u0627\u0644\u0631\u06cc)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06cc\u06a9 \u0686\u0647\u0627\u0631\u0645 \u0641\u0646\u062c\u0627\u0646 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0634\u0627\u0645 (\u06f4\u06f1\u06f0 \u06a9\u0627\u0644\u0631\u06cc)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0641\u0646\u062c\u0627\u0646 \u0633\u0648\u067e \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 + \u0646\u0635\u0641 \u0646\u0627\u0646 \u062a\u0627\u0641\u062a\u0648\u0646 + \u0646\u0635\u0641 \u0641\u0646\u062c\u0627\u0646 \u0647\u0648\u0645\u0648\u0633<\/td><\/tr><\/tbody><\/table><\/figure>\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>\u06a9\u0627\u0644\u0631\u06cc \u06a9\u0644 \u0631\u0648\u0632: \u06f1\u06f4\u06f8\u06f0 \u06a9\u0627\u0644\u0631\u06cc\u060c \u06f6\u06f2 \u06af\u0631\u0645 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u06f1\u06f5\u06f3 \u06af\u0631\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u060c \u06f4\u06f1 \u06af\u0631\u0645 \u0641\u06cc\u0628\u0631\u060c \u06f7\u06f6 \u06af\u0631\u0645 \u0686\u0631\u0628\u06cc<\/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\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0631\u0648\u0632 \u062f\u0648\u0645<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0635\u0628\u062d\u0627\u0646\u0647 (\u06f2\u06f9\u06f0 \u06a9\u0627\u0644\u0631\u06cc)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0627\u0645\u0644\u062a \u0628\u0627 \u062f\u0648 \u062a\u062e\u0645 \u0645\u0631\u063a \u0648 \u06af\u0648\u062c\u0647 + \u0646\u0635\u0641 \u0646\u0627\u0646 + \u06f1 \u0639\u062f\u062f \u067e\u0631\u062a\u0642\u0627\u0644 \u06cc\u0627 \u0633\u06cc\u0628 \u0645\u062a\u0648\u0633\u0637 + \u0686\u0627\u06cc \u0628\u062f\u0648\u0646 \u0642\u0646\u062f \u0648 \u0634\u06a9\u0631<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u0627\u0648\u0644 (\u06f2\u06f1\u06f4 \u06a9\u0627\u0644\u0631\u06cc)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1 \u0641\u0646\u062c\u0627\u0646 \u0645\u0627\u0633\u062a + \u06f2 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u200c\u062e\u0648\u0631\u06cc \u062f\u0627\u0646\u0647 \u0686\u06cc\u0627 + \u06cc\u06a9 \u0648\u0627\u062d\u062f \u0645\u06cc\u0648\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0627\u0647\u0627\u0631 (\u06f3\u06f2\u06f4 \u06a9\u0627\u0644\u0631\u06cc)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1 \u0628\u0634\u0642\u0627\u0628 \u067e\u0627\u0633\u062a\u0627 \u06a9\u0645 \u0686\u0631\u0628 \u0628\u0627 \u0633\u06cc\u0646\u0647 \u0645\u0631\u063a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u062f\u0648\u0645 (\u06f4\u06f6 \u06a9\u0627\u0644\u0631\u06cc) <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06cc\u06a9 \u0648 \u0646\u06cc\u0645 \u0641\u0646\u062c\u0627\u0646 \u0630\u0631\u062a \u0628\u0648 \u062f\u0627\u062f\u0647 (\u067e\u0641\u06cc\u0644\u0627)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0634\u0627\u0645 (\u06f6\u06f3\u06f0 \u06a9\u0627\u0644\u0631\u06cc)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u062f\u0648 \u0641\u0646\u062c\u0627\u0646 \u0647\u0648\u0645\u0648\u0633 \u0628\u0627 \u0646\u0635\u0641 \u0646\u0627\u0646<\/td><\/tr><\/tbody><\/table><\/figure>\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> \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0644 \u0631\u0648\u0632: \u06f1\u06f5\u06f0\u06f4 \u06a9\u0627\u0644\u0631\u06cc\u060c \u06f6\u06f2 \u06af\u0631\u0645 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u06f1\u06f2\u06f2 \u06af\u0631\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u060c \u06f3\u06f3 \u06af\u0631\u0645 \u0641\u06cc\u0628\u0631\u060c \u06f9\u06f2 \u06af\u0631\u0645 \u0686\u0631\u0628\u06cc<\/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\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0631\u0648\u0632 \u0633\u0648\u0645<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0635\u0628\u062d\u0627\u0646\u0647 (\u06f2\u06f9\u06f0 \u06a9\u0627\u0644\u0631\u06cc)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0627\u0646 \u062a\u064f\u0633\u062a \u0628\u0627 \u0646\u0631\u06af\u0633\u06cc (\u062a\u062e\u0645 \u0645\u0631\u063a \u0648 \u0627\u0633\u0641\u0646\u0627\u062c) + \u06f1 \u0639\u062f\u062f \u0633\u06cc\u0628 \u0645\u062a\u0648\u0633\u0637 + \u0686\u0627\u06cc \u0628\u062f\u0648\u0646 \u0642\u0646\u062f \u0648 \u0634\u06a9\u0631<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u0627\u0648\u0644 (\u06f2\u06f1\u06f0 \u06a9\u0627\u0644\u0631\u06cc)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1 \u0639\u062f\u062f \u0645\u0648\u0632 \u0645\u062a\u0648\u0633\u0637 + \u06f1 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0627\u0647\u0627\u0631 (\u06f3\u06f2\u06f4 \u06a9\u0627\u0644\u0631\u06cc)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u062e\u0648\u0631\u0627\u06a9 \u0639\u062f\u0633\u06cc \u0628\u0627 \u0646\u0635\u0641 \u0646\u0627\u0646<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u062f\u0648\u0645 (\u06f1\u06f5\u06f9\u06a9\u0627\u0644\u0631\u06cc) <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06cc\u06a9 \u0648 \u0646\u06cc\u0645 \u0641\u0646\u062c\u0627\u0646 \u0645\u0627\u0633\u062a + \u06f1 \u0641\u0646\u062c\u0627\u0646 \u062a\u0645\u0634\u06a9 + \u06f2 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u200c\u062e\u0648\u0631\u06cc \u062f\u0627\u0646\u0647 \u0686\u06cc\u0627<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0634\u0627\u0645 (\u06f4\u06f4\u06f6 \u06a9\u0627\u0644\u0631\u06cc)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u0627\u0646\u062f\u0648\u06cc\u0686 \u0645\u0631\u063a \u0628\u0627 \u0633\u0627\u0644\u0627\u062f \u06a9\u0627\u0647\u0648 \u0648 \u06af\u0648\u062c\u0647&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\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>\u0645\u062c\u0645\u0648\u0639 \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632: \u06f1\u06f4\u06f2\u06f9 \u06a9\u0627\u0644\u0631\u06cc\u060c \u06f5\u06f8 \u06af\u0631\u0645 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u06f1\u06f6\u06f3 \u06af\u0631\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u060c \u06f3\u06f5 \u06af\u0631\u0645 \u0641\u06cc\u0628\u0631\u060c \u06f7\u06f7 \u06af\u0631\u0645 \u0686\u0631\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=\"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\/7-minutes-workout-to-build-a-butty\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u06af\u0648\u0646\u0647 \u06a9\u0645\u0631\u06cc \u0628\u0627\u0631\u06cc\u06a9 \u0648 \u0628\u0627\u0633\u0646\u06cc \u0628\u0631\u062c\u0633\u062a\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\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<h2 class=\"wp-block-heading\">\u0646\u06a9\u0627\u062a \u063a\u0630\u0627\u06cc\u06cc \u0648 \u0648\u0631\u0632\u0634\u06cc \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u06a9\u0645\u0631 \u0628\u0627\u0631\u06cc\u06a9<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0628\u0627\u0631\u06cc\u06a9 \u06a9\u0631\u062f\u0646 \u06a9\u0645\u0631\u060c \u0627\u062a\u0641\u0627\u0642\u06cc \u0646\u06cc\u0633\u062a \u06a9\u0647 \u0628\u062a\u0648\u0627\u0646 \u0628\u0627 \u06cc\u06a9\u06cc \u062f\u0648 \u062a\u0631\u0641\u0646\u062f \u0628\u0647 \u0622\u0646 \u0631\u0633\u06cc\u062f\u061b \u0628\u0644\u06a9\u0647 \u06cc\u06a9 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u062e\u0627\u0635 \u0631\u0627 \u0627\u0632 \u0634\u0645\u0627 \u0645\u06cc\u200c\u0637\u0644\u0628\u062f! \u0646\u0648\u0639\u06cc \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0647\u0645\u0647 \u0686\u06cc\u0632 \u0627\u0632 \u062a\u063a\u0630\u06cc\u0647 \u06af\u0631\u0641\u062a\u0647 \u062a\u0627 \u062a\u062d\u0631\u06a9 \u0648 \u0648\u0631\u0632\u0634 \u0648 \u062d\u062a\u06cc \u0631\u0648\u062d\u06cc\u0647 \u0634\u0645\u0627 \u0648 \u0645\u0642\u062f\u0627\u0631 \u062e\u0648\u0627\u0628\u200c\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f \u0628\u0627\u0634\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0686\u0646\u062f \u0645\u0648\u0631\u062f \u0627\u0632 \u0646\u06a9\u0627\u062a \u063a\u0630\u0627\u06cc\u06cc \u0648 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631 \u0628\u0627\u0631\u06cc\u06a9 \u0631\u0627 \u0628\u0647 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u06cc\u0645 \u06af\u0641\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\/2021\/10\/Frame-1-3-compressed.jpg\" alt=\"\u0631\u0627\u0632 \u062f\u0627\u0634\u062a\u0646 \u06a9\u0645\u0631 \u0628\u0627\u0631\u06cc\u06a9\" class=\"wp-image-40466\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/Frame-1-3-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/Frame-1-3-compressed-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\">\u062a\u063a\u0630\u06cc\u0647 \u062e\u06cc\u0644\u06cc \u062e\u06cc\u0644\u06cc \u0645\u0647\u0645 \u0627\u0633\u062a!<\/h3>\n\n\n\n<p>\u063a\u0630\u0627\u06cc\u06cc \u06a9\u0647 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href=\"https:\/\/fitamin.ir\/mag\/health-benefits-of-avocado\/\" target=\"_blank\" data-type=\"post\" data-id=\"23739\" rel=\"noreferrer noopener\">\u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/a>\u060c \u0622\u062c\u06cc\u0644\u060c \u0632\u06cc\u062a\u0648\u0646\u060c \u0631\u0648\u063a\u0646 \u06a9\u0646\u062c\u062f\u060c \u0631\u0648\u063a\u0646 \u0645\u0627\u0647\u06cc\u060c \u062f\u0627\u0646\u0647 \u0633\u0648\u06cc\u0627 \u0648.. \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\/best-yummy-healthy-salad-recipes\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f2\u06f6 \u0633\u0627\u0644\u0627\u062f \u0631\u0698\u06cc\u0645\u06cc \u0686\u0631\u0628\u06cc \u0633\u0648\u0632 \u0648 \u0644\u0627\u063a\u0631 \u06a9\u0646\u0646\u062f\u0647<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u0647 \u062e\u0648\u062f\u062a\u0627\u0646 \u06af\u0631\u0633\u0646\u06af\u06cc \u0646\u062f\u0647\u06cc\u062f!<\/h3>\n\n\n\n<p>\u062f\u0631 \u06a9\u0646\u0627\u0631 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631 \u0628\u0627\u0631\u06cc\u06a9 \u0627\u062d\u062a\u06cc\u0627\u062c\u06cc \u0646\u06cc\u0633\u062a \u0628\u0647 \u062e\u0648\u062f \u06af\u0631\u0633\u0646\u06af\u06cc \u062f\u0647\u06cc\u062f \u0648 \u0622\u0646\u0642\u062f\u0631 \u06a9\u0645 \u0628\u062e\u0648\u0631\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u0634\u0645\u0627 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0627\u06cc\u062f. \u0628\u0644\u06a9\u0647 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0628\u0627 \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 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\u0647\u0648\u0627\u0632\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f!<\/h3>\n\n\n\n<p>\u0648\u0627\u0642\u0639\u06cc\u062a \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0686\u06cc\u0632\u06cc \u0628\u0647 \u0627\u0633\u0645 \u0644\u0627\u063a\u0631\u06cc \u0645\u0648\u0636\u0639\u06cc \u0648\u062c\u0648\u062f \u0646\u062f\u0627\u0631\u062f \u0648 \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u06a9\u0645\u0631 \u0628\u0627\u0631\u06cc\u06a9 \u0628\u0627\u06cc\u062f \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u06a9\u0644\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u062e\u0648\u0634\u0628\u062e\u062a\u0627\u0646\u0647 \u06cc\u06a9 \u0631\u0627\u0647 \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc\u060c <a href=\"https:\/\/fitamin.ir\/mag\/cardio-workouts-at-home\/\" data-type=\"post\" data-id=\"9580\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc<\/a> \u0627\u0633\u062a. \u0645\u0627 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc \u0631\u0627 \u0628\u0647 \u0647\u0645\u0647 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645.<\/p>\n\n\n\n<p>\u062f\u0648\u06cc\u062f\u0646\u060c \u0631\u0642\u0635\u060c \u0634\u0646\u0627 \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/get-the-most-out-of-a-stationary-bike-workout\/\" data-type=\"post\" data-id=\"3344\" target=\"_blank\" rel=\"noreferrer noopener\">\u062f\u0648\u0686\u0631\u062e\u0647\u200c\u0633\u0648\u0627\u0631\u06cc<\/a> \u0647\u0645\u06af\u06cc \u0646\u0645\u0648\u0646\u0647\u200c\u0647\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631 \u062e\u0648\u0628\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0627\u063a\u0644\u0628 \u0631\u0627\u06cc\u06af\u0627\u0646 \u0648 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class=\"wp-image-40467\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/Frame-1-47-compressed-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/Frame-1-47-compressed-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u063a\u0627\u0641\u0644 \u0646\u0634\u0648\u06cc\u062f!<\/h3>\n\n\n\n<p>\u062f\u0631 \u0645\u0633\u06cc\u0631 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631 \u0628\u0627\u0631\u06cc\u06a9 \u0648 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u06cc\u06a9 \u0627\u0635\u0644 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0627\u0632 \u0647\u0631 \u0645\u0631\u0628\u06cc \u06a9\u0647 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\u0628\u0631\u0627\u06cc \u06a9\u0645\u0631 \u0628\u0627\u0631\u06cc\u06a9 \u0634\u062f\u0646\n\" class=\"wp-image-40473\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/Frame-1-2023-12-16T125923-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/Frame-1-2023-12-16T125923-compressed-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>\u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u06a9\u0645\u0631 \u0634\u0645\u0627 \u0628\u0627\u0631\u06cc\u06a9\u200c\u062a\u0631 \u0628\u0647 \u0646\u0638\u0631 \u0628\u0631\u0633\u062f\u060c \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644 \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u06cc\u062a \u0648 \u06a9\u0627\u0631\u062f\u06cc\u0648 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f \u0628\u0631\u0627\u06cc 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\u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646 \u0631\u0627 \u0647\u0645 \u0628\u0647 \u062e\u0648\u0628\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0647\u06cc\u062f \u062a\u0627 \u062d\u062c\u0645 \u0628\u06af\u06cc\u0631\u0646\u062f \u0648 \u06cc\u06a9 \u0641\u0631\u0645 \u0633\u0627\u0639\u062a \u0634\u0646\u06cc \u062f\u0631 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/span><\/p>\n\n\n\n<p>\u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u06cc\u06a9 \u0627\u0646\u062f\u0627\u0645 \u0632\u06cc\u0628\u0627 \u0648 \u06a9\u0645\u0631\u06cc \u0628\u0627\u0631\u06cc\u06a9 \u0628\u0627\u06cc\u062f \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0648\u0631\u0632\u0634\u06cc \u0645\u0646\u0627\u0633\u0628 \u0648 \u0647\u062f\u0641\u0645\u0646\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a\u06cc \u062f\u0631 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u062e\u0648\u062f \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u06cc\u062f. \u0628\u0627 \u06a9\u0645\u06cc \u062a\u063a\u06cc\u06cc\u0631 \u0648 \u062a\u0644\u0627\u0634\u060c \u0647\u0645 \u0628\u0647 \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u0634\u0627\u062f\u0627\u0628\u06cc \u062e\u0648\u062f \u06a9\u0631\u062f\u0647 \u0627\u06cc\u062f \u0648 \u0647\u0645 \u06cc\u06a9 \u0627\u0646\u062f\u0627\u0645 \u0645\u062a\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u062e\u0648\u062f \u0633\u0627\u062e\u062a\u0647 \u0627\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0646\u0648\u0627\u0639 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0634\u06a9\u0645 \u06af\u0641\u062a\u06cc\u0645 \u0648 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0648 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631 \u0628\u0627\u0631\u06cc\u06a9 \u0647\u0645 \u0627\u0631\u0627\u0626\u0647 \u062f\u0627\u062f\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0645\u0646\u0628\u0639<\/strong>: <a href=\"https:\/\/www.femniqe.com\/smaller-waist-flat-stomach\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">femniqe<\/a> &#8211; <a href=\"https:\/\/www.eatingwell.com\/article\/290676\/7-day-flat-belly-meal-plan\/\" data-type=\"link\" data-id=\"https:\/\/www.eatingwell.com\/article\/290676\/7-day-flat-belly-meal-plan\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">eatingwell<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0631\u0627\u0632 \u062f\u0627\u0634\u062a\u0646 \u06a9\u0645\u0631 \u0628\u0627\u0631\u06cc\u06a9 \u0686\u06cc\u0633\u062a\u061f \u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0645\u0631 \u0628\u0627\u0631\u06cc\u06a9 \u0648 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u06a9\u062f\u0627\u0645 \u0627\u0633\u062a\u061f \u0686\u06af\u0648\u0646\u0647 \u0633\u0627\u06cc\u0632 \u062f\u0648\u0631 \u06a9\u0645\u0631\u0645 \u0631\u0627 \u06a9\u0645 \u06a9\u0646\u0645\u061f \u06a9\u062f\u0627\u0645 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0627\u0639\u062b \u0622\u0628 \u0634\u062f\u0646\u0650 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648\u0647\u0627\u06cc\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f\u061f \u0627\u06cc\u0646\u200c\u0647\u0627 \u0633\u0648\u0627\u0644\u0627\u062a\u06cc\u200c\u0633\u062a \u06a9\u0647 \u0647\u0645\u0647 \u0645\u0627 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":8178,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[44,31],"class_list":["post-2895","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-44","tag-31"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2895","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=2895"}],"version-history":[{"count":39,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2895\/revisions"}],"predecessor-version":[{"id":83125,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2895\/revisions\/83125"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/8178"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=2895"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=2895"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=2895"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}