{"id":2942,"date":"2026-06-17T11:00:40","date_gmt":"2026-06-17T07:30:40","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=2942"},"modified":"2026-06-20T09:46:53","modified_gmt":"2026-06-20T06:16:53","slug":"twenty-minute-leg-workout","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/twenty-minute-leg-workout\/","title":{"rendered":"\u0645\u0639\u0631\u0641\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc + \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0648 \u0628\u0627\u0634\u06af\u0627\u0647"},"content":{"rendered":"\n<p>\u062a\u0645\u0631\u06cc\u0646 \u067e\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f\u061f \u06cc\u0627 \u0627\u0632 \u0622\u0646 \u062f\u0633\u062a\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646\u06cc \u0647\u0633\u062a\u06cc\u062f 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\u062a\u0645\u0631\u06cc\u0646 \u0631\u0648\u0632 \u067e\u0627 \u06cc\u0627 leg day \u0634\u0627\u06cc\u062f \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u062a\u0627\u0632\u0647\u200c\u06a9\u0627\u0631 \u0646\u0627\u0622\u0634\u0646\u0627 \u0628\u0627\u0634\u062f\u060c \u0627\u0645\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u06a9\u0627\u0645\u0644\u0627 \u0628\u0627 \u0627\u06cc\u0646 \u0648\u0627\u0698\u0647 \u0622\u0634\u0646\u0627 \u0647\u0633\u062a\u0646\u062f \u0648 \u062f\u0631\u062f\u0647\u0627\u06cc \u0627\u06cc\u0646 \u0631\u0648\u0632 \u062e\u0627\u0635 \u0631\u0627 \u0645\u06cc\u200c\u0634\u0646\u0627\u0633\u0646\u062f! \u0631\u0648\u0632\u06cc \u06a9\u0647 \u0622\u0646\u200c\u0642\u062f\u0631 \u0631\u0648\u06cc \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647\u200c\u062a\u0627\u0646 \u06a9\u0627\u0631 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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\/squats-benefits-and-tips\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u067e\u0627<\/a><\/div>\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\">\u0648\u06cc\u062f\u0626\u0648\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"97830859025\"><script type=\"text\/JavaScript\" src=\"https:\/\/www.aparat.com\/embed\/r71y1xb?data[rnddiv]=97830859025&#038;data[responsive]=yes\"><\/script><\/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 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u0627\u0646<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0627\u06a9\u0646\u0648\u0646 \u0648\u0642\u062a \u0622\u0646 \u0631\u0633\u06cc\u062f\u0647 \u06a9\u0647 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0634\u0645\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645. \u0627\u06cc\u0646 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class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th>\u062d\u0631\u06a9\u062a<\/th><th>\u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc<\/th><\/tr><\/thead><tbody><tr><td>\u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u067e\u0627 \u062a\u0646\u0627\u0648\u0628\u06cc \u0646\u0634\u0633\u062a\u0647<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u062e\u0627\u0631\u062c \u0631\u0627\u0646 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td>\u06f3 \u0633\u062a \u06f8 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u067e\u0644 \u062a\u06a9 \u067e\u0627<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u0644\u0627\u0646\u06af \u062a\u06a9 \u067e\u0627<\/td><td>\u06f3 \u0633\u062a \u06f8 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u0631\u0648\u06cc \u0647\u0645<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u0633\u0627\u0642 \u062a\u06a9 \u067e\u0627<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u067e\u0627 \u062a\u0646\u0627\u0648\u0628\u06cc \u0646\u0634\u0633\u062a\u0647\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u062a\u0646\u0627\u0648\u0628\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u067e\u0627 \u062a\u0646\u0627\u0648\u0628\u06cc \u0646\u0634\u0633\u062a\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u06cc\u06a9 \u062a\u0634\u06a9 \u0648\u0631\u0632\u0634\u06cc \u0648 \u06cc\u0627 \u0645\u062a \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u067e\u0647\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0622\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\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0646\u0648\u06a9 \u067e\u0646\u062c\u0647\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0646\u06cc\u0632 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0648 \u06cc\u0627 \u0639\u0642\u0628 \u0628\u062f\u0646 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u062a\u06a9\u06cc\u0647 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631\u062f\u0647\u06cc\u062f \u0648 \u06a9\u0645\u06cc \u0628\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0622\u0631\u0627\u0645 \u0648 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u062a\u06a9\u200c\u062a\u06a9 \u0648 \u062a\u0646\u0627\u0648\u0628\u06cc \u067e\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0622\u0631\u0627\u0645 \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\/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 --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062e\u0627\u0631\u062c \u0631\u0627\u0646 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/9-\u062e\u0627\u0631\u062c-\u0631\u0627\u0646-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062e\u0627\u0631\u062c \u0631\u0627\u0646 \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>\u067e\u0627\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u06cc\u06a9 \u0633\u062a\u0648\u0646\u060c \u0645\u062d\u06a9\u0645 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062a\u0639\u0627\u062f\u0644 \u0634\u0645\u0627 \u062d\u0641\u0638 \u0634\u0648\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u06cc \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0648 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f \u062a\u0627 \u062c\u0627\u06cc\u06cc \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u06cc\u062f \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u0633\u0645\u062a \u0686\u067e \u0634\u0645\u0627 \u062e\u0645 \u0646\u0634\u0648\u062f\u061b\u0628\u0639\u062f \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u062d\u0631\u06a9\u062a \u067e\u0627\u06cc \u0631\u0627\u0633\u062a\u060c \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u0686\u067e \u062e\u0648\u062f \u0628\u0647 \u0647\u0645\u06cc\u0646 \u0645\u0646\u0648\u0627\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/what-is-caffeine\/\" target=\"0\"]\u06a9\u0627\u0641\u0626\u06cc\u0646 \u0686\u0647 \u062a\u0627\u062b\u06cc\u0631\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u062f\u0627\u0631\u062f\u061f[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0644 \u062a\u06a9 \u067e\u0627\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/7-\u067e\u0644-\u062a\u06a9-\u067e\u0627_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644 \u062a\u06a9 \u067e\u0627<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0647 \u067e\u0634\u062a \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0631 \u0648 \u06a9\u0641 \u062f\u0633\u062a\u0627\u0646\u200c\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u06cc \u0686\u067e \u0631\u0627 \u06a9\u0645\u06cc \u062c\u0645\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u06a9\u0641 \u067e\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u06cc \u0631\u0627\u0633\u062a\u200c\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0648 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u0628\u0627\u0634\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631\u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0627\u0633\u0646 \u0648 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627\u06a9\u0646\u06cc\u062f \u0648 \u062a\u0627\u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u06cc\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f \u0648 \u0622\u0631\u0627\u0645 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f\u060c \u0637\u0648\u0631\u06cc \u06a9\u0647 \u0628\u0627\u0633\u0646\u200c\u062a\u0627\u0646 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0631\u062e\u0648\u0631\u062f \u0646\u06a9\u0646\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/gym-machines\/\" target=\"0\"]\u0645\u0639\u0631\u0641\u06cc \u06a9\u0627\u0645\u0644 \u062f\u0633\u062a\u06af\u0627\u0647\u200c \u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u0648\u0631\u0632\u0634\u06cc[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u062a\u06a9 \u067e\u0627\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/10\/2_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u062a\u06a9 \u067e\u0627<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>\u06cc\u06a9 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062c\u0644\u0648 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b <\/li><li>\u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0628\u0647\u200c \u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u0639\u0642\u0628\u200c\u062a\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b <\/li><li>\u0628\u062f\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b <\/li><li>\u0633\u0631 \u0648\u0633\u06cc\u0646\u0647 \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u062f\u061b <\/li><li>\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\u0635\u062a \u067e\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u0646\u062f\u061b <\/li><li>\u0633\u067e\u0633 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f.<\/li><\/ul>\n<!-- \/wp:list --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u067e\u0627 \u0631\u0648\u06cc \u0647\u0645\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u067e\u0627-\u062e\u0648\u0627\u0628\u06cc\u062f\u0647-\u0631\u0648\u06cc-\u0647\u0645.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u067e\u0627 \u0631\u0648\u06cc \u0647\u0645<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u0634\u06a9\u0645 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0632\u06cc\u0631 \u0633\u06cc\u0646\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0648 \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a\u062a\u0627\u0646 \u0631\u0627 \u0631\u0648\u06cc \u067e\u0627\u06cc \u0686\u067e \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0646\u06af\u0627\u0645 \u062e\u0645 \u0648 \u062c\u0645\u0639 \u06a9\u0631\u062f\u0646\u0650 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0633\u0646 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0627 \u067e\u0627\u06cc \u0686\u067e \u0645\u0642\u0627\u0648\u0645\u062a \u0648 \u0641\u0634\u0627\u0631 \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0631\u0641\u062a\u0647 \u0648 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/how-to-lose-thigh-fat-and-tone-your-legs\/\" target=\"0\"]\u0644\u0627\u063a\u0631\u06cc \u0631\u0627\u0646 \u062f\u0631 \u06a9\u0645\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0645\u0645\u06a9\u0646[\/sr-link]\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062a\u06a9 \u067e\u0627\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0633\u0627\u0642-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-\u062a\u06a9\u067e\u0627.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062a\u06a9 \u067e\u0627<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0631\u0648\u06cc \u0646\u0648\u06a9 \u067e\u0646\u062c\u0647 \u0628\u0631 \u06cc\u06a9 \u0627\u0633\u062a\u067e \u06cc\u0627 \u067e\u0644\u0647 (\u06cc\u0627 \u0686\u0646\u062f \u0639\u062f\u062f \u0635\u0641\u062d\u0647 \u0647\u0627\u0644\u062a\u0631) \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\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0645\u062d\u0644\u06cc \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f 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\/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u0632 \u062f\u0645\u0628\u0644 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \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\/tips-for-bigger-calves\/\" target=\"0\"]\u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a[\/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 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0645\u0628\u062a\u062f\u06cc<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0627\u06af\u0631 \u0647\u0645 \u0642\u0635\u062f \u062f\u0627\u0631\u06cc\u062f \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f\u060c \u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u06cc\u0631 \u0631\u0627 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u0645. \u06cc\u0627\u062f\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u0627\u06cc\u0646 \u0641\u0642\u0637 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u062a \u0648 \u0634\u0645\u0627 \u0627\u06af\u0631 \u0642\u0635\u062f \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0627\u0631\u06cc\u062f\u060c \u0628\u0627\u06cc\u062f \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u062e\u0635\u0635\u06cc \u062e\u0648\u062f\u062a\u0627\u0646 \u0631\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0646\u062a\u06cc\u062c\u0647 \u062f\u0644\u200c\u062e\u0648\u0627\u0647\u200c\u062a\u0627\u0646 \u0628\u0631\u0633\u06cc\u062f.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th>\u062d\u0631\u06a9\u062a<\/th><th>\u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc<\/th><\/tr><\/thead><tbody><tr><td>\u062c\u0644\u0648 \u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f0 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u0627\u0633\u06a9\u0627\u062a \u062f\u0645\u0628\u0644<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f0 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u067e\u0634\u062a \u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u067e\u0644 \u0628\u0627\u0633\u0646 \u062f\u0645\u0628\u0644<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u0633\u0627\u0642 \u067e\u0627 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:26px\" 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=\"\u062c\u0644\u0648\u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648-\u067e\u0627-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0648\u0632\u0646\u0647 \u0645\u0646\u0627\u0633\u0628 \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0631\u062f\u0647\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0645\u062d\u0644 \u0645\u0646\u0627\u0633\u0628 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647\u060c \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u062c\u0644\u0648 \u067e\u0627 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u06af\u06cc\u0631\u0647\u200c\u0647\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u06cc\u062f \u0645\u062d\u0644 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0646 \u067e\u0627 \u0631\u0627 \u0628\u0647 \u06af\u0648\u0646\u0647 \u0627\u06cc \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f \u06a9\u0647 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{\"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=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0628\u0627-\u062f\u0645\u0628\u0644-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 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data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u067e\u0627-\u062e\u0648\u0627\u0628\u06cc\u062f\u0647-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 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\u0631\u0627\u0646\u200c\u0647\u0627\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u062a\u0627 \u062c\u0627\u06cc \u0645\u0645\u06a9\u0646 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 \u0633\u067e\u0633 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/how-to-lose-thigh-fat-and-tone-your-legs\/\" target=\"0\"]\u0644\u0627\u063a\u0631\u06cc \u0631\u0627\u0646 \u062f\u0631 \u06a9\u0645\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0645\u0645\u06a9\u0646[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0644 \u0628\u0627\u0633\u0646 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/\u067e\u0644-\u0628\u0627\u0633\u0646-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644 \u0628\u0627\u0633\u0646 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0647 \u067e\u0634\u062a \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0631 \u0648 \u06a9\u0641 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f (\u0627\u06af\u0631 \u0642\u0631\u0627\u0631 \u0627\u0633\u062a \u0627\u0632 \u0648\u0632\u0646\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0648\u0632\u0646\u0647 \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a \u0631\u0648\u06cc \u0634\u06a9\u0645 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f)\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u062c\u0645\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u06a9\u0641 \u067e\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0631\u0648\u06cc \u0628\u062e\u0634 \u067e\u0627\u06cc\u06cc\u0646\u06cc \u0634\u06a9\u0645 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0627 \u06a9\u0641 \u067e\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0627\u0633\u0646 \u0648 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc\u200c\u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u06cc\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u06cc\u06a9 \u0627\u0646\u0642\u0628\u0627\u0636 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0648\u0627\u0631\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0622\u0631\u0627\u0645 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f \u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u0628\u0627\u0633\u0646 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0631\u062e\u0648\u0631\u062f \u0646\u06a9\u0646\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/glute-bridge\/\" target=\"0\"] \u0622\u0645\u0648\u0632\u0634 \u0627\u0646\u0648\u0627\u0639 \u062d\u0631\u06a9\u062a \u067e\u0644 \u0628\u0627\u0633\u0646[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0633\u0627\u06422.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0631\u0648\u06cc \u06cc\u06a9 \u0644\u0628\u0647 \u06a9\u0645 \u0627\u0631\u062a\u0641\u0627\u0639 \u0648 \u06cc\u0627 \u0633\u06a9\u0648 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u062a\u0627 \u06a9\u0634\u0634 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0627 \u062d\u06cc\u0646 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u062a\u062c\u0631\u0628\u0647 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0631\u0648\u06cc \u067e\u0646\u062c\u0647\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u0644\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\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 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u06cc\u06a9 \u062a\u06a9\u06cc\u0647\u200c\u06af\u0627\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\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\/tips-for-bigger-calves\/\" target=\"0\"]\u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a[\/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><\/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 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0645\u062a\u0648\u0633\u0637 \u062a\u0627 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0627\u06af\u0631 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0628\u0627 \u0633\u0627\u0628\u0642\u0647 \u0647\u0633\u062a\u06cc\u062f \u0648 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u06cc\u0631 \u0631\u0627 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0646\u0645\u0648\u0646\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \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<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th>\u062d\u0631\u06a9\u062a<\/th><th>\u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc<\/th><\/tr><\/thead><tbody><tr><td>\u062c\u0644\u0648 \u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u0644\u0627\u0646\u06af \u0636\u0631\u0628\u062f\u0631\u06cc \u0627\u0633\u0645\u06cc\u062a<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u0627\u0633\u06a9\u0648\u0627\u062a \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc \u0627\u0632 \u067e\u0647\u0644\u0648<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u0647\u06cc\u067e \u062a\u0631\u0627\u0633\u062a \u0627\u0633\u0645\u06cc\u062a<\/td><td>\u06f3 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 <\/td><td>\u06f3 \u0633\u062a \u06f1\u06f5 \u062a\u0627\u06cc\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u062c\u0644\u0648\u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648-\u067e\u0627-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0648\u0632\u0646\u0647 \u0645\u0646\u0627\u0633\u0628 \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0631\u062f\u0647\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0645\u062d\u0644 \u0645\u0646\u0627\u0633\u0628 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647\u060c \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u062c\u0644\u0648 \u067e\u0627 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u06af\u06cc\u0631\u0647\u200c\u0647\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u06cc\u062f \u0645\u062d\u0644 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0646 \u067e\u0627 \u0631\u0627 \u0628\u0647 \u06af\u0648\u0646\u0647 \u0627\u06cc \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u067e\u064e\u062f\u060c \u0631\u0648\u06cc \u0645\u0686 \u067e\u0627\u06cc \u0634\u0645\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u06cc\u0646 \u062c\u0644\u0648 \u067e\u0627 \u0648 \u0633\u0627\u0642 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062a\u0634\u06a9\u06cc\u0644 \u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u062b\u0627\u0628\u062a \u0627\u0633\u062a\u060c \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u0627\u0647\u06cc\u0686\u0647 \u062c\u0644\u0648 \u067e\u0627\u060c \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u06a9\u0634\u06cc\u062f\u0647 \u062f\u0631 \u0622\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u060c \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item --><\/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\/tips-for-bigger-calves\/\" target=\"0\"]\u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a[\/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=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0628\u0627-\u062f\u0645\u0628\u0644-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062e\u0648\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0633\u0631 \u0648 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u060c \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u06cc\u0627 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0627\u0632 \u0647\u0645 \u0628\u0627\u0632 \u0634\u0648\u062f \u0648 \u06cc\u0627 \u0627\u0632 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u06cc\u062a\u0627\u0646 \u0628\u06cc\u0631\u0648\u0646 \u0628\u0632\u0646\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"16px\"} -->\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" target=\"0\"]\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u0636\u0631\u0628\u062f\u0631\u06cc \u0627\u0633\u0645\u06cc\u062a\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/\u0644\u0627\u0646\u06af-\u0636\u0631\u0628\u062f\u0631\u06cc-\u0627\u0633\u0645\u06cc\u062a.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0636\u0631\u0628\u062f\u0631\u06cc \u0627\u0633\u0645\u06cc\u062a<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\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\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 \u0627\u0628\u062a\u062f\u0627\u06cc \u062d\u0631\u06a9\u062a \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u0646\u06af\u0627\u0647\u062a\u0627\u0646 \u0631\u0648 \u0628\u0647 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data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0631\u0627\u0647-\u0631\u0641\u062a\u0646\u06cc-\u0627\u0632-\u067e\u0647\u0644\u0648-2.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc \u0627\u0632 \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:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u060c \u0628\u0647\u200c\u0635\u0648\u0631\u062a\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u062f\u0631 \u062d\u0627\u0644\u062a \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\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 \u062f\u0631 \u062c\u0644\u0648\u06cc \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f \u06cc\u0627 \u062f\u0627\u062e\u0644 \u0633\u06cc\u0646\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u062f\u0648 \u06af\u0627\u0645 \u0628\u0647 \u0686\u067e \u0648 \u0633\u067e\u0633 \u062f\u0648 \u06af\u0627\u0645 \u0628\u0647 \u0631\u0627\u0633\u062a \u0628\u0631\u062f\u0627\u0631\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\/lower-body-workouts-why-and-how\/\" target=\"0\"]\u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645[\/sr-link]\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0647\u06cc\u067e \u062a\u0631\u0627\u0633\u062a \u0627\u0633\u0645\u06cc\u062a\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/11\/5.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0647\u06cc\u067e \u062a\u0631\u0627\u0633\u062a \u0627\u0633\u0645\u06cc\u062a<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0642\u0631\u0627\u0631\u06af\u06cc\u0631\u06cc \u062f\u0631 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u0646\u06cc\u062f \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0646\u06cc\u0645\u06a9\u062a \u067e\u0634\u062a \u0633\u0631 \u0634\u0645\u0627 \u0648 \u0632\u06cc\u0631 \u062f\u0633\u062a\u06af\u0627\u0647 \u0627\u0633\u0645\u06cc\u062a \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>\u0645\u06cc\u0644\u0647 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0642\u06cc\u0642\u0627 \u0628\u0627\u0644\u0627\u06cc \u0644\u06af\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b (\u0627\u06af\u0631 \u0627\u0632 \u067e\u064e\u062f \u062f\u0648\u0631 \u0647\u0627\u0644\u062a\u0631 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u062f\u0631 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0645\u062a\u0631 \u0627\u0630\u06cc\u062a \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\u062f) <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647 \u0646\u06cc\u0645\u06a9\u062a \u062a\u06a9\u06cc\u0647 \u062f\u0647\u06cc\u062f \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u067e\u0633 \u0627\u0632 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0646 \u062f\u0633\u062a\u200c\u0647\u0627\u060c \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0644\u0627\u06cc \u0622\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u0646\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0647\u06cc\u0686 \u0641\u0634\u0627\u0631\u06cc \u0646\u0628\u0627\u06cc\u062f \u0631\u0648\u06cc \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u0628\u0627\u0632\u0648\u0647\u0627\u06cc \u0634\u0645\u0627 \u0628\u0627\u0634\u062f \u0648 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a\u06cc \u0628\u0647 \u0646\u06cc\u0645\u06a9\u062a \u062a\u06a9\u06cc\u0647 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u0644\u06af\u0646\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f \u0648 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646 \u0648 \u0648\u0632\u0646 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u0627 \u062b\u0627\u0628\u062a \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u0633\u0631\u0634\u0627\u0646\u0647 \u0647\u0627 \u0648 \u067e\u0627\u0647\u0627 \u062b\u0627\u0628\u062a \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0633\u0627\u06422.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0631\u0648\u06cc \u06cc\u06a9 \u0644\u0628\u0647 \u06a9\u0645 \u0627\u0631\u062a\u0641\u0627\u0639 \u0648 \u06cc\u0627 \u0633\u06a9\u0648 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u062a\u0627 \u06a9\u0634\u0634 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0627 \u062d\u06cc\u0646 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u062a\u062c\u0631\u0628\u0647 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0631\u0648\u06cc \u067e\u0646\u062c\u0647\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u0644\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\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 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u06cc\u06a9 \u062a\u06a9\u06cc\u0647\u200c\u06af\u0627\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\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\/tips-for-bigger-calves\/\" target=\"0\"]\u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a[\/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><\/div>\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\/front-lunge-vs-reverse-lunge\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0642\u0627\u06cc\u0633\u0647 \u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u06a9\u0648\u0633 \u0628\u0627 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648<\/a><\/div>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0627\u0647\u0645\u06cc\u062a \u062d\u0631\u06a9\u0627\u062a \u067e\u0627 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/strong><\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u06af\u0641\u062a\u06cc\u0645\u060c \u0627\u0632 \u0646\u0638\u0631 \u06cc\u06a9 \u0628\u062f\u0646\u0633\u0627\u0632\u060c \u0633\u062e\u062a\u200c\u062a\u0631\u06cc\u0646 \u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646\u060c \u0631\u0648\u0632\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627 \u062f\u0627\u0631\u062f. \u062d\u062a\u06cc \u0633\u062e\u062a\u200c\u062a\u0631 \u0627\u0632 \u06a9\u0627\u0631 \u06a9\u0631\u062f\u0646 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u0634\u0627\u0646\u0647\u060c \u0633\u06cc\u0646\u0647 \u06cc\u0627 \u062d\u062a\u06cc \u06a9\u0645\u0631. \u0628\u0627 \u0627\u06cc\u0646 \u0648\u062c\u0648\u062f \u0686\u0631\u0627 \u0628\u0627\u06cc\u062f \u0631\u0646\u062c \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648 \u0627\u06cc\u0646 \u0631\u0648\u0632 \u0631\u0627 \u0628\u0647 \u062c\u0627\u0646 \u0628\u062e\u0631\u06cc\u0645\u061f \u0639\u0644\u062a\u0634 \u0633\u0627\u062f\u0647 \u0627\u0633\u062a: \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647\u060c \u0628\u0632\u0631\u06af\u062a\u0631\u06cc\u0646 \u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u062f\u0646 \u0647\u0633\u062a\u0646\u062f \u0648 \u0647\u0645 \u0628\u0631\u0627\u06cc \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0647\u0645 \u0628\u0631\u0627\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f 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https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/10\/leg-day-workout-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<h3 class=\"wp-block-heading\">\u06f1. \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0648 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc\u061b \u0628\u0627\u0647\u0645 \u0648 \u0647\u0645\u0632\u0645\u0627\u0646!<\/h3>\n\n\n\n<p>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f. \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0634\u0627\u0645\u0644 \u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0632\u0631\u06af\u06cc \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0633\u0631\u06cc\u0646\u06cc\u060c 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\u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0628\u0632\u0631\u06af \u0627\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u062e\u0635\u0648\u0635\u060c \u0627\u0646\u0631\u0698\u06cc \u0648 \u06a9\u0627\u0644\u0631\u06cc\u0650 \u0632\u06cc\u0627\u062f\u06cc \u0627\u0632 \u0634\u0645\u0627 \u06af\u0631\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<p>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0648\u0632 \u067e\u0627\u060c \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u0647\u0645 \u062f\u0627\u0631\u062f\u061b \u0686\u0648\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0647 \u0634\u0645\u0627 \u062f\u0631 \u0633\u0627\u062e\u062a \u0648 \u062d\u0641\u0638 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0648\u0642\u062a\u06cc \u062a\u0631\u06a9\u06cc\u0628 \u0628\u062f\u0646\u060c \u0639\u0636\u0644\u0627\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0647\u0645 \u0633\u062e\u062a\u200c\u062a\u0631 \u0648 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u06a9\u0627\u0631 \u0645\u06cc\u200c\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<h3 class=\"wp-block-heading\">\u06f2. \u0627\u0641\u0632\u0627\u06cc\u0634 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc<\/h3>\n\n\n\n<p>\u0628\u0627 \u0627\u062e\u062a\u0635\u0627\u0635 \u06cc\u06a9 \u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0647 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0628\u0627\u0639\u062b \u0634\u0648\u06cc\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a\u200c\u062a\u0627\u0646\u060c \u062a\u0633\u062a\u0648\u0633\u062a\u0631\u0648\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062a\u0631\u0634\u062d \u06a9\u0646\u062f. \u062a\u0633\u062a\u0648\u0633\u062a\u0631\u0648\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0647\u0645 \u06a9\u0647 \u0628\u0647 \u0645\u0639\u0646\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0646\u0638\u0648\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a\u06cc \u0645\u062b\u0644 \u062f\u062f\u0644\u06cc\u0641\u062a \u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\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\/10\/leg-day-workout.jpg\" alt=\"\u062d\u0631\u06a9\u0627\u062a \u067e\u0627 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\" class=\"wp-image-84035\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/10\/leg-day-workout.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/10\/leg-day-workout-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3. \u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc <\/h3>\n\n\n\n<p>\u0622\u06cc\u0627 \u0645\u06cc\u200c\u062f\u0627\u0646\u0633\u062a\u06cc\u062f \u06a9\u0647 \u0628\u0632\u0631\u06af\u200c\u062a\u0631\u06cc\u0646 \u0639\u0636\u0644\u0647 \u0628\u062f\u0646\u060c \u0639\u0636\u0644\u0647 \u0633\u0631\u06cc\u0646\u06cc (\u0628\u0627\u0633\u0646) \u0627\u0633\u062a. \u0627\u06af\u0631 \u06cc\u06a9 \u0631\u0648\u0632 \u062a\u0645\u0627\u0645 \u0628\u062e\u0648\u0627\u0647\u06cc\u062f \u0631\u0648\u06cc \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u06a9\u0627\u0631 \u06a9\u0646\u06cc\u062f\u060c \u0628\u062f\u0648\u0646 \u0634\u06a9 \u0628\u0647 \u0627\u0646\u0631\u0698\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f \u0648 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc\u200c\u062a\u0627\u0646 \u0646\u06cc\u0632 \u0628\u06cc\u0634\u062a\u0631 \u062e\u0648\u0627\u0647\u062f \u0634\u062f. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627\u060c \u0631\u0648\u0632 \u062e\u0648\u0628\u06cc \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f4. \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0646\u06cc\u0631\u0648\u06cc \u0628\u062f\u0646<\/h3>\n\n\n\n<p>\u0634\u0627\u06cc\u062f \u0628\u0627\u0648\u0631\u062a\u0627\u0646 \u0646\u0634\u0648\u062f\u060c \u0648\u0644\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0646\u06cc\u0631\u0648\u06cc \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0644\u06cc\u0641\u062a\u060c \u0627\u0632 \u067e\u0627\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0633\u0631\u0686\u0634\u0645\u0647 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f. \u062f\u0631\u0646\u062a\u06cc\u062c\u0647 \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631\u06cc \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f\u060c \u0628\u0627\u06cc\u062f \u062d\u0633\u0627\u0628\u06cc \u0647\u0648\u0627\u06cc \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u062f\u0631 \u0648\u0627\u0642\u0639 \u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u06af\u0641\u062a\u06cc\u0645 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0646\u06cc\u0631\u0648\u06cc \u06a9\u0644\u06cc \u0628\u062f\u0646 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0634\u062f.<\/p>\n\n\n\n<p>\u0628\u0631\u0627\u06cc \u06af\u0631\u0641\u062a\u0646 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062a\u062e\u0635\u0635\u06cc \u0648 \u0645\u062a\u0646\u0627\u0633\u0628 \u0628\u0627 \u0627\u0647\u062f\u0627\u0641\u200c \u0648 \u0634\u0631\u0627\u06cc\u0637\u200c\u062a\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627 \u06a9\u0645\u06a9 \u0622\u200c\u0646\u200c\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0645 \u0627\u06cc\u062f\u0647 \u0622\u0644 \u062e\u0648\u062f \u0628\u0631\u0633\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/leg-press-machine\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u0627 \u062d\u0631\u06a9\u062a \u067e\u0631\u0633 \u067e\u0627\u061b \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0631\u0637\u0631\u0641\u062f\u0627\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646!<\/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>\u0686\u0631\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0648\u0632 \u067e\u0627 \u0633\u062e\u062a\u200c\u062a\u0631 \u0627\u0632 \u0633\u0627\u06cc\u0631 \u0631\u0648\u0632\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0627\u0633\u062a\u061f<\/strong><\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0639\u0636\u0644\u0627\u062a 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\u0645\u0648\u0636\u0648\u0639 \u0646\u0647\u200c\u062a\u0646\u0647\u0627 \u0627\u062b\u0631\u0628\u062e\u0634\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0628\u0644\u06a9\u0647 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0645\u0641\u0627\u0635\u0644\u060c \u0639\u0636\u0644\u0627\u062a \u0648 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0646\u06cc\u0632 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0627\u0628\u062a\u062f\u0627 \u062a\u06a9\u0646\u06cc\u06a9 \u0635\u062d\u06cc\u062d \u062d\u0631\u06a9\u062a \u0631\u0627 \u06cc\u0627\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647\u200c\u062a\u062f\u0631\u06cc\u062c \u0648\u0632\u0646\u0647 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f. <\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote has-text-align-center is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u0627\u0632 \u0637\u0631\u0641\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u0645\u0628\u0644 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0633\u0628\u06a9 \u0647\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0634\u0645\u0627 \u0631\u0627 \u06a9\u0645\u200c\u0627\u062b\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0646\u062a\u0631\u0633\u06cc\u062f \u0648 \u0648\u0642\u062a\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f\u060c \u062f\u0645\u0628\u0644 \u0633\u0646\u06af\u06cc\u0646 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f!<\/strong><\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0639\u062f\u0645 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0632\u0627\u0646\u0648\u0647\u0627<\/h3>\n\n\n\n<p>\u062f\u0631 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647\u060c \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u0627\u0633\u06a9\u0648\u0627\u062a\u060c \u0644\u0627\u0646\u062c \u0648 \u0627\u0633\u062a\u067e\u200c\u0622\u067e\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0632\u0627\u0646\u0648\u0647\u0627 \u0647\u0646\u06af\u0627\u0645 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0633\u0645\u062a \u062f\u0627\u062e\u0644 \u0645\u0646\u062d\u0631\u0641 \u0634\u0648\u0646\u062f. \u0641\u0631\u0648 \u0645\u06cc\u200c\u0631\u0648\u0646\u062f. \u0627\u06cc\u0646 \u0645\u0634\u06a9\u0644 \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0631 \u0631\u0628\u0627\u0637\u200c\u0647\u0627\u060c \u0645\u0646\u06cc\u0633\u06a9\u200c\u0647\u0627 \u0648 \u0645\u0641\u0635\u0644 \u0632\u0627\u0646\u0648 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0647\u0631\u0637\u0648\u0631 \u0634\u062f\u0647 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0622\u0646 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f. \u0627\u06af\u0631 \u0627\u06cc\u0646 \u0627\u062a\u0641\u0627\u0642 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0645\u06cc\u200c\u0627\u0641\u062a\u062f \u06cc\u0639\u0646\u06cc \u0639\u0636\u0644\u0627\u062a \u0633\u0631\u06cc\u0646\u06cc \u0648 \u0639\u0636\u0644\u0627\u062a \u062a\u062b\u0628\u06cc\u062a\u200c\u06a9\u0646\u0646\u062f\u0647 \u0644\u06af\u0646 \u0636\u0639\u06cc\u0641 \u0647\u0633\u062a\u0646\u062f \u0648 \u0628\u0627\u06cc\u062f \u0627\u0632 \u062f\u0645\u0628\u0644 \u0633\u0628\u06a9 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0645\u0631\u0648\u0631 \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u062a\u0642\u0648\u06cc\u062a \u0634\u0648\u0646\u062f \u0648 \u0628\u0647 \u0641\u0631\u0645 \u062f\u0631\u0633\u062a \u0628\u0631\u0633\u06cc\u062f. <\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-text-align-center\"><strong>\u0647\u0646\u06af\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0632\u0627\u0646\u0648\u0647\u0627 \u062f\u0631 \u0631\u0627\u0633\u062a\u0627\u06cc \u067e\u0646\u062c\u0647\u200c\u0647\u0627\u06cc \u067e\u0627 \u062d\u0631\u06a9\u062a \u06a9\u0646\u0646\u062f \u0648 \u0627\u0632 \u0641\u0631\u0648 \u0631\u0641\u062a\u0646 \u0622\u0646\u200c\u0647\u0627 \u0628\u0647 \u062f\u0627\u062e\u0644 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0634\u0648\u062f.<\/strong><\/p>\n<\/blockquote>\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\">\u0646\u0627\u062f\u06cc\u062f\u0647 \u06af\u0631\u0641\u062a\u0646 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u067e\u0627 \u0648 \u0633\u0631\u06cc\u0646\u06cc<\/h3>\n\n\n\n<p>\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0622\u0642\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0627\u0635\u0644\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u06cc \u0631\u0627\u0646 (\u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646) \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u0648 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u067e\u0634\u062a \u067e\u0627 (\u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af) \u0648 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 (\u0633\u0631\u06cc\u0646\u06cc) \u0627\u0646\u062c\u0627\u0645 \u0646\u0645\u06cc\u200c\u062f\u0647\u0646\u062f. \u0627\u06cc\u0646 \u0639\u062f\u0645 \u062a\u0639\u0627\u062f\u0644 \u0639\u0636\u0644\u0627\u0646\u06cc \u0622\u0633\u06cc\u0628\u200c\u0632\u0627\u0633\u062a \u0648 \u0627\u0646\u062f\u0627\u0645 \u0634\u0645\u0627 \u0631\u0627 \u0646\u0627\u0632\u06cc\u0628\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f! \u0648\u0642\u062a\u06cc \u0639\u0636\u0644\u0627\u062a \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0647\u0645 \u0631\u0634\u062f \u0646\u06a9\u0646\u0646\u062f\u060c \u0647\u0645 \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc \u06a9\u0627\u0647\u0634 \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0647\u0645 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0632\u0627\u0646\u0648 \u0648 \u06a9\u0645\u0631 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0631\u0648\u062f. <\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-text-align-center\"><strong>\u0641\u0642\u0637 \u0631\u0648\u06cc \u0686\u0646\u062f \u062d\u0631\u06a9\u062a \u0645\u062a\u0645\u0631\u06a9\u0632 \u0646\u0628\u0627\u0634\u06cc\u062f \u0628\u0644\u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u062e\u062a\u0644\u0641 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0627\u062a \u0645\u062e\u062a\u0644\u0641 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u062a\u0627 \u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0631\u0634\u062f \u06a9\u0646\u062f. <\/strong><\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p>\u0639\u0636\u0644\u0627\u062a \u067e\u0627\u060c \u0628\u0632\u0631\u06af \u0648 \u0642\u0648\u06cc \u0627\u0633\u062a \u0648 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u062f\u0646 \u0628\u0647 \u0622\u0646\u200c\u0647\u0627 \u062a\u0627 \u062d\u062f\u06cc \u0645\u0634\u06a9\u0644 \u0627\u0633\u062a. \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u067e\u0627\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u062e\u0648\u0634 \u0641\u0631\u0645 \u0634\u0648\u062f \u0648 \u0639\u0636\u0644\u0627\u062a\u06cc \u0642\u0648\u06cc\u200c\u062a\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0636\u0645\u0646\u0627 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0644\u06cc \u0642\u062f\u0631\u062a \u0628\u062f\u0646\u06cc \u0634\u0645\u0627 \u0647\u0645 \u06a9\u0645\u06a9 \u062e\u0648\u0627\u0647\u062f \u06a9\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u062f\u0631\u0628\u0627\u0631\u0647 \u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627 \u06af\u0641\u062a\u06cc\u0645 \u0648 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u0645 \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u0631\u0648\u0632 \u0647\u0645 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \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<h2 class=\"wp-block-heading\">\u0633\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644<\/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\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1781687745204\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0686\u06cc\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0627\u0633\u06a9\u0648\u0627\u062a \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0624\u062b\u0631\u062a\u0631\u06cc\u0646 \u0648 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0627\u0633\u062a\u060c \u0632\u06cc\u0631\u0627 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646\u060c \u0628\u0627\u0633\u0646 \u0648 \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1781687821344\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0627\u06af\u0631 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0645 \u0627\u0633\u06a9\u0627\u062a \u0648 \u0644\u0627\u0646\u06af\u0632 \u0628\u0632\u0646\u0645\u060c \u06a9\u062f\u0627\u0645 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062d\u0631\u06a9\u0627\u062a \u0627\u06cc\u0633\u062a\u0627 \u0645\u062b\u0644 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u067e\u0627 \u062a\u0646\u0627\u0648\u0628\u06cc \u0646\u0634\u0633\u062a\u0647 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1781688385288\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0628\u0631\u0627\u06cc \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0627\u0632 \u0648\u0632\u0646\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u0645 \u06cc\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0647\u0631\u062f\u0648 \u0645\u0641\u06cc\u062f \u0647\u0633\u062a\u0646\u062f \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u062a\u0631\u06a9\u06cc\u0628 \u0647\u0631\u062f\u0648 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1781688431800\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u062f\u06cc \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u0648 \u062d\u062a\u0645\u0627 \u0644\u0627\u0632\u0645 \u0648 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0627\u06af\u0631 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc \u0634\u0645\u0627 \u0636\u0639\u06cc\u0641 \u0627\u0633\u062a \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0632\u0646 \u0628\u062f\u0646 \u0648 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1781688473600\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0627\u06af\u0631 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0631\u0627 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0628\u0632\u0646\u0645\u060c \u062d\u062c\u0645 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0647\u0645\u0647 \u0686\u06cc\u0632 \u0628\u0647 \u062a\u063a\u0630\u06cc\u0647 \u0634\u0645\u0627\u060c \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0648 \u0648\u0632\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0645\u0631\u0628\u0648\u0637 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1781688526888\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0686\u0646\u062f \u0628\u0627\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0628\u0627\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062d\u062f\u0627\u0642\u0644 \u0647\u0641\u062a\u0647\u200c\u0627\u06cc \u06cc\u06a9 \u0628\u0627\u0631 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0627\u0645\u0627 \u0627\u06af\u0631 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0646\u06cc\u0645\u0647 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u06cc\u0627 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0647\u0633\u062a\u06cc\u062f \u062f\u0648 \u06cc\u0627 \u0633\u0647 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p><strong>\u0645\u0646\u0628\u0639: <\/strong><a href=\"https:\/\/www.menshealth.com\/fitness\/a22773959\/lower-body-mobility-workout\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">menshealth<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0631\u06cc\u0646 \u067e\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f\u061f \u06cc\u0627 \u0627\u0632 \u0622\u0646 \u062f\u0633\u062a\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646\u06cc \u0647\u0633\u062a\u06cc\u062f \u06a9\u0647 \u0641\u0642\u0637 \u0628\u0627\u0632\u0648\u060c \u0633\u0631\u0634\u0627\u0646\u0647 \u0648 \u0633\u06cc\u0646\u0647 \u0645\u06cc\u200c\u0632\u0646\u0646\u062f\u061f \u0627\u06af\u0631 \u0648\u0627\u0642\u0639\u0627 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0627\u0646\u062f\u0627\u0645 \u0632\u06cc\u0628\u0627 \u0648 \u062c\u0630\u0627\u0628\u06cc \u0628\u0633\u0627\u0632\u06cc\u062f\u060c \u062d\u062a\u0645\u0627 \u0648 \u062d\u062a\u0645\u0627 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627 \u0647\u0645 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u0648\u0642\u062a \u0622\u0646 \u0631\u0633\u06cc\u062f\u0647 \u06a9\u0647 [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":25235,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[212,27],"class_list":["post-2942","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-212","tag-27"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2942","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/comments?post=2942"}],"version-history":[{"count":40,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2942\/revisions"}],"predecessor-version":[{"id":84071,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/2942\/revisions\/84071"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/25235"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=2942"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=2942"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=2942"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}