{"id":3017,"date":"2024-09-25T11:00:38","date_gmt":"2024-09-25T07:30:38","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=3017"},"modified":"2025-10-12T13:27:03","modified_gmt":"2025-10-12T09:57:03","slug":"lower-body-workouts-why-and-how","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/lower-body-workouts-why-and-how\/","title":{"rendered":"\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"},"content":{"rendered":"\n<p>\u06a9\u062f\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0627\u0639\u062b \u062e\u0648\u0634 \u0627\u0646\u062f\u0627\u0645\u06cc \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f\u061f \u0631\u0633\u06cc\u062f\u0646 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\u0627\u0635\u0648\u0644\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<p>\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646\u060c \u0647\u0645 \u0627\u0632 \u0627\u0647\u0645\u06cc\u062a \u062a\u0642\u0648\u06cc\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0645\u06cc\u200c\u06af\u0648\u06cc\u06cc\u0645\u060c \u0647\u0645 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u0650 \u0639\u0627\u0644\u06cc \u0634\u0627\u0645\u0644 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u0641\u0631\u0645\u200c\u062f\u0647\u06cc \u0628\u0627\u0633\u0646 \u0622\u0645\u0648\u0632\u0634 \u062e\u0648\u0627\u0647\u06cc\u0645 \u062f\u0627\u062f. \u0627\u0632 \u062f\u06cc\u062f\u0646\u0650 \u0648\u06cc\u062f\u06cc\u0648 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u0645 \u063a\u0627\u0641\u0644 \u0646\u0634\u0648\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0634\u0627\u0645\u0644 \u0686\u0647 \u0639\u0636\u0644\u0627\u062a\u06cc \u0647\u0633\u062a\u0646\u062f\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0648\u0642\u062a\u06cc \u0635\u062d\u0628\u062a \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0641\u06a9\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0639\u0636\u0644\u0627\u062a \u0628\u0632\u0631\u06af \u0648 \u062f\u0631\u0634\u062a\u06cc \u0647\u0633\u062a\u0646\u062f\u060c \u0627\u0645\u0627 \u062f\u0631 \u062d\u0642\u06cc\u0642\u062a\u060c \u0647\u0645\u0647 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 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\u062c\u0627\u06cc \u0635\u062d\u06cc\u062d \u062e\u0648\u062f \u0628\u0686\u0631\u062e\u0646\u062f \u0648 \u062d\u0631\u06a9\u0627\u062a \u0628\u062f\u0646 \u0628\u0647 \u062e\u0648\u0628\u06cc \u0648 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f. \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0634\u0627\u0645\u0644 \u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u062e\u062a\u0644\u0641 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0632\u06cc\u0631 \u0628\u0647 \u0634\u0645\u0627 \u0645\u0639\u0631\u0641\u06cc \u0634\u0627\u0646 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/08\/Frame-1-2024-05-30T143636-compressed.jpg\" alt=\"\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0628\u0632\u0631\u06af \u06a9\u0631\u062f\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647\" class=\"wp-image-43365\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/08\/Frame-1-2024-05-30T143636-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/08\/Frame-1-2024-05-30T143636-compressed-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0639\u0636\u0644\u0627\u062a \u06af\u0644\u0648\u062a \u06cc\u0627 \u0628\u0627\u0633\u0646<\/h3>\n\n\n\n<p>\u0634\u0627\u06cc\u062f \u0628\u062a\u0648\u0627\u0646 \u06af\u0641\u062a \u0639\u0636\u0644\u0627\u062a \u06af\u0644\u0648\u062a \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 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\u0634\u062f\u0647:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0639\u0636\u0644\u0647 \u067e\u0647\u0646 \u062f\u0631\u0648\u0646\u06cc (\u0648\u0627\u0633\u062a\u0648\u0633 \u0645\u062f\u06cc\u0627\u0644\u06cc\u0633)<\/li>\n\n\n\n<li>\u0639\u0636\u0644\u0647 \u067e\u0647\u0646 \u0628\u06cc\u0631\u0648\u0646\u06cc (\u0648\u0627\u0633\u062a\u0648\u0633 \u0644\u062a\u0631\u0627\u0644\u06cc\u0633)<\/li>\n\n\n\n<li>\u0639\u0636\u0644\u0647 \u067e\u0647\u0646 \u0645\u06cc\u0627\u0646\u06cc (\u0648\u0627\u0633\u062a\u0648\u0633 \u0627\u06cc\u0646\u062a\u0631\u0645\u062f\u06cc\u0648\u0633)<\/li>\n\n\n\n<li>\u0639\u0636\u0644\u0647 \u0631\u0627\u0633\u062a \u0631\u0627\u0646\u06cc (\u0631\u06a9\u062a\u0648\u0633 \u0641\u0645\u0648\u0631\u06cc\u0633)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u06cc\u0627 \u067e\u0634\u062a \u067e\u0627<\/h3>\n\n\n\n<p>\u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0633\u0647 \u0639\u0636\u0644\u0647\u200c\u0627\u0646\u062f \u06a9\u0647 \u062f\u0631 \u067e\u0634\u062a \u0631\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f \u0648 \u0628\u0631 \u062d\u0631\u06a9\u062a \u0631\u0627\u0646 \u0648 \u0632\u0627\u0646\u0648 \u062a\u0623\u062b\u06cc\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u0646\u062f. \u0622\u0646\u200c\u0647\u0627 \u0627\u0632 \u0632\u06cc\u0631 \u0633\u0631\u06cc\u0646\u06cc \u0628\u0632\u0631\u06af \u067e\u0634\u062a \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0631\u0627\u0646 \u0634\u0631\u0648\u0639 \u0648 \u0628\u0647 \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u062f\u0631\u0634\u062a \u0646\u06cc \u062f\u0631 \u0632\u0627\u0646\u0648 \u0645\u062a\u0635\u0644 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0639\u0636\u0644\u0647 \u0646\u06cc\u0645 \u0648\u062a\u0631\u06cc<\/li>\n\n\n\n<li>\u0639\u0636\u0644\u0647 \u0646\u06cc\u0645 \u063a\u0634\u0627\u06cc\u06cc<\/li>\n\n\n\n<li>\u0639\u0636\u0644\u0647 \u062f\u0648\u0633\u0631 \u0631\u0627\u0646\u06cc \u06a9\u0648\u062a\u0627\u0647 \u0648 \u0628\u0644\u0646\u062f<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/glute-bridge\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0645\u0648\u0632\u0634 \u0627\u0646\u0648\u0627\u0639 \u062d\u0631\u06a9\u062a \u067e\u0644 \u0628\u0627\u0633\u0646<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642 \u067e\u0627<\/h3>\n\n\n\n<p><a href=\"https:\/\/fitamin.ir\/mag\/tips-for-bigger-calves\/\" target=\"_blank\" data-type=\"post\" data-id=\"5030\" rel=\"noreferrer noopener\">\u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642 \u067e\u0627<\/a> \u0628\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0645\u0686 \u067e\u0627\u060c \u067e\u0627 \u0648 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0647\u0633\u062a\u0646\u062f. \u0628\u0631\u062e\u06cc \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0627\u0635\u0644\u06cc \u0633\u0627\u0642 \u067e\u0627 \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0648\u0642\u0644\u0648<\/li>\n\n\n\n<li>\u0646\u0639\u0644\u06cc<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0647\u0645\u06cc\u062a \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0686\u06cc\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u06cc\u0646 \u0646\u0627\u062d\u06cc\u0647\u060c \u0634\u0645\u0627 \u0628\u0647\u200c\u062e\u0648\u0628\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0645\u0632\u0627\u06cc\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u200c\u062f\u0627\u062f\u0646\u0650 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646\u060c \u0628\u0627\u0633\u0646 \u0648 \u0633\u0627\u0642 \u0631\u0627 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href=\"https:\/\/fitamin.ir\/mag\/everything-you-need-to-know-about-cardio\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0631\u062f\u06cc\u0648<\/a>\u060c \u0645\u0648\u062c\u0628 \u062a\u0642\u0648\u06cc\u062a \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0648\u062e\u062a\u200c \u0648 \u0633\u0627\u0632 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f. \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 \u0639\u0636\u0644\u0627\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u060c 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aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2. \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0627\u0639\u062b \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f!<\/h3>\n\n\n\n<p>\u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0628\u0632\u0631\u06af\u200c\u062a\u0631\u06cc\u0646 \u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u062f\u0646 \u0627\u0633\u062a. \u0647\u0631\u0686\u0647 \u0628\u06cc\u0634\u062a\u0631 \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0647\u06cc\u062f\u060c \u0627\u0646\u0631\u0698\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u06cc\u062f. 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\u0628\u0639\u062f \u0627\u0632 \u0648\u0631\u0632\u0634 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0627\u062f\u0627\u0645\u0647 \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061f \u0627\u06cc\u0646 \u0628\u0647 \u0644\u0637\u0641 \u0645\u0635\u0631\u0641 \u0627\u06a9\u0633\u06cc\u0698\u0646 \u0628\u0639\u062f \u0627\u0632 \u0648\u0631\u0632\u0634 \u0627\u0645\u06a9\u0627\u0646\u200c\u067e\u0630\u06cc\u0631 \u0627\u0633\u062a\u060c \u0641\u0631\u0622\u06cc\u0646\u062f\u06cc \u06a9\u0647 \u062f\u0631 \u0622\u0646\u060c \u0628\u062f\u0646 \u0630\u062e\u0627\u06cc\u0631 \u0627\u06a9\u0633\u06cc\u0698\u0646 \u0631\u0627 \u0645\u062c\u062f\u062f \u067e\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<p>\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0631\u0627 \u062f\u0631 \u0645\u0646\u0632\u0644 \u06cc\u0627 \u0628\u0627\u0634\u06af\u0627\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u062d\u062a\u06cc \u0641\u0631\u0642\u06cc \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0634\u0645\u0627 \u06a9\u0648\u062a\u0627\u0647 \u0648 \u062f\u0631 \u062d\u062f \u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0628\u0627\u0634\u062f\u061b \u0634\u0645\u0627 \u0628\u0627\u0632\u0647\u0645 \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0628\u0647\u0631\u0647\u200c\u0645\u0646\u062f \u0645\u06cc\u200c\u0634\u0648\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\/how-to-get-rid-of-thigh-fat\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u06af\u0648\u0646\u0647 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u062f\u0627\u062e\u0644 \u0648 \u062e\u0627\u0631\u062c \u0631\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0628\u06cc\u0646 \u0628\u0628\u0631\u06cc\u0645\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3. \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u200c\u0628\u0631\u062f!<\/h3>\n\n\n\n<p>\u0627\u06af\u0631 \u0628\u0647 <a href=\"https:\/\/fitamin.ir\/mag\/everything-you-need-to-know-about-cardio\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0631\u062f\u06cc\u0648<\/a> \u0639\u0644\u0627\u0642\u0647 \u062f\u0627\u0631\u06cc\u062f \u06cc\u0627 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\u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc\u0650 \u06a9\u0644\u06cc \u0628\u062f\u0646 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0648 \u0644\u06af\u0646 \u0645\u0639\u0645\u0648\u0644\u0627 \u0627\u0648\u0644\u06cc\u0646 \u0642\u0633\u0645\u062a\u200c\u0647\u0627\u06cc \u0622\u0633\u06cc\u0628 \u067e\u0630\u06cc\u0631 \u0628\u062f\u0646 \u0647\u0633\u062a\u0646\u062f \u0648 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0645\u0627\u0646\u0646\u062f \u0627\u0633\u06a9\u0627\u062a \u06cc\u0627 \u062f\u062f\u0644\u06cc\u0641\u06cc\u062a \u06a9\u0647 \u0627\u0632 <a href=\"https:\/\/fitamin.ir\/mag\/what-are-the-basic-exercises-in-fitness\/\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/what-are-the-basic-exercises-in-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062d\u0631\u06a9\u0627\u062a \u0645\u0627\u062f\u0631 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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\">\u06f5. \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f!<\/h3>\n\n\n\n<p>\u0645\u0641\u0627\u0635\u0644\u060c \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0646 \u0631\u0648 \u0628\u0647 \u0636\u0639\u06cc\u0641\u200c\u0634\u062f\u0646 \u0648 \u0633\u0627\u0626\u06cc\u062f\u06af\u06cc \u0645\u06cc\u200c\u0631\u0648\u0646\u062f\u060c \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u0645\u0646\u0638\u0645 \u0642\u062f\u0631\u062a\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u062f\u0631 \u062d\u0641\u0638 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627\u06cc \u0642\u0648\u06cc \u0648 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u0622\u0631\u062a\u0631\u0648\u0632 \u0648 \u067e\u0648\u06a9\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0645\u0648\u0654\u062b\u0631 \u0627\u0633\u062a. \u062d\u0631\u06a9\u0627\u062a\u06cc \u0645\u062b\u0644 \u067e\u0631\u0633 \u067e\u0627\u060c \u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642\u060c <a href=\"https:\/\/fitamin.ir\/mag\/deadlift-definitive-guide-and-tips\/\" target=\"_blank\" rel=\"noopener\">\u062f\u062f\u0644\u06cc\u0641\u062a<\/a> \u0648 \u0627\u0633\u06a9\u0627\u062a \u0647\u0645\u0647 \u0628\u0647 \u062d\u0641\u0638 \u062a\u0631\u0627\u06a9\u0645 \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<p>\u0645\u06cc\u200c\u062f\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u062e\u0627\u0646\u0645 \u062d\u0641\u0638 \u062a\u0631\u0627\u06a9\u0645 \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0686\u0642\u062f\u0631 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a\u061f \u0627\u062d\u062a\u0645\u0627\u0644 \u0627\u0632 \u062f\u0633\u062a \u062f\u0627\u062f\u0646 \u0630\u062e\u06cc\u0631\u0647 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u06cc \u0648 \u067e\u0648\u06a9\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u062f\u0631 \u062e\u0627\u0646\u0645\u06cc \u06a9\u0647 \u0645\u0627\u062f\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u062f\u06cc\u06af\u0631\u0627\u0646 \u0627\u0633\u062a. \u067e\u0633 \u0628\u0647\u062a\u0631\u06cc\u0646 \u06a9\u0627\u0631 \u0645\u0631\u0627\u0642\u0628\u062a \u0627\u0632 \u0633\u0644\u0627\u0645\u062a\u06cc \u062e\u0648\u062f\u062a\u0627\u0646 \u0627\u0633\u062a\u061b \u0644\u0637\u0641\u0627 \u0627\u0632 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u0627 \u0628\u0647 \u0641\u06a9\u0631 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<p>\u0627\u0645\u0627 \u0627\u06af\u0631 \u0642\u0628\u0644\u0627\u064b \u0647\u0645 \u0627\u0632 \u0627\u06cc\u0646 \u0686\u0646\u06cc\u0646 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc\u06cc \u0631\u0646\u062c \u0645\u06cc\u200c\u0628\u0631\u062f\u06cc\u062f\u060c \u0628\u0627 \u067e\u0632\u0634\u06a9 \u0648 \u06cc\u0627 \u06cc\u06a9 \u0645\u0631\u0628\u06cc \u0648\u0631\u0632\u0634\u06cc \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0627\u0632 \u062c\u0644\u0633\u0627\u062a \u062a\u0645\u0631\u06cc\u0646\u06cc\u0650 \u062e\u0648\u062f \u0646\u0647\u0627\u06cc\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0631\u0627 \u0628\u0628\u0631\u06cc\u062f \u0648 \u0627\u0632 \u0647\u0631\u06af\u0648\u0646\u0647 \u0622\u0633\u06cc\u0628 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u0648 \u0639\u0636\u0644\u0627\u062a \u062f\u0631 \u0627\u0645\u0627\u0646 \u0628\u0627\u0634\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\/weight-training-without-bulking-for-women\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u06cc\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0646\u062f\u0627\u0645 \u0628\u0627\u0646\u0648\u0627\u0646 \u0631\u0627 \u0645\u0631\u062f\u0627\u0646\u0647 \u0645\u06cc \u06a9\u0646\u062f\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f6. \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0647 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u06a9\u0645\u0631\u062f\u0631\u062f \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f!<\/h3>\n\n\n\n<p>\u0622\u06cc\u0627 \u0645\u06cc\u200c\u062f\u0627\u0646\u0633\u062a\u06cc\u062f \u06a9\u0647 \u06a9\u0645\u0631\u062f\u0631\u062f \u0627\u063a\u0644\u0628 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0631\u062e \u0645\u06cc\u200c\u062f\u0647\u062f\u061f &nbsp;\u0634\u0627\u06cc\u062f \u0634\u0645\u0627 \u0647\u0645 \u0634\u0646\u06cc\u062f\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u062f\u0631\u062f \u06a9\u0645\u0631 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a 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\u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0641\u0642\u0637 \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647\u200c\u0647\u0627\u06cc \u062a\u0646\u0648\u0645\u0646\u062f \u06cc\u0627 \u0628\u0627\u0632\u0648\u0647\u0627\u06cc \u0622\u0631\u0646\u0648\u0644\u062f\u06cc \u062a\u0645\u0631\u06a9\u0632 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0627\u0632 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0648 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0628\u0632\u0631\u06af \u06a9\u0631\u062f\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u063a\u0627\u0641\u0644 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u200c\u06a9\u0627\u0631 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645 \u0634\u0645\u0627 \u0631\u0627 \u0627\u0632 \u0628\u06cc\u0646 \u0645\u06cc \u0628\u0631\u062f.<\/p>\n\n\n\n<p>\u0627\u0645\u0627\u060c \u0627\u0647\u0645\u06cc\u062a \u062a\u0646\u0627\u0633\u0628 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0627\u06cc\u0644 \u0634\u0645\u0627 \u0648 \u062c\u0630\u0627\u0628\u06cc\u062a \u0627\u0646\u062f\u0627\u0645\u200c\u062a\u0627\u0646 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u062e\u0627\u0646\u0645 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0633\u062a. \u0627\u0645\u0631\u0648\u0632\u0647 \u067e\u0627\u0647\u0627\u06cc \u062a\u0648\u067e\u064f\u0631\u060c \u0639\u0636\u0644\u0627\u062a \u0628\u0631\u062c\u0633\u062a\u0647\u200c\u06cc \u0628\u0627\u0633\u0646 \u0648 \u067e\u0634\u062a \u067e\u0627\u060c \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0644\u0627\u06a9\u200c\u0647\u0627 \u0648 \u0645\u0639\u06cc\u0627\u0631\u0647\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0628\u0631\u0627\u06cc \u062e\u0627\u0646\u0645\u200c\u0647\u0627 \u0627\u0633\u062a. <\/p>\n\n\n\n<p>\u0628\u0631\u0627\u06cc \u0628\u0647\u0631\u0647 \u0628\u0631\u062f\u0646 \u0627\u0632 \u062a\u0645\u0627\u0645\u06cc \u0627\u06cc\u0646 \u0641\u0648\u0627\u06cc\u062f \u0648 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0645 \u062f\u0644\u062e\u0648\u0627\u0647\u200c\u062a\u0627\u0646 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0645\u0633\u06cc\u0631 \u062a\u0646\u0627\u0633\u0628 \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645 \u0631\u0627 \u0622\u063a\u0627\u0632 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<form class=\"cta-box\" data-form=\"moshavereh\" id=\"cta_fitness_p1\" data-channel-code=\"a-article\">\r\n        <div class=\"cta-box__image\">\r\n            <img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/themes\/fitamin-theme\/assets\/images\/cta\/fitness-1.png\" alt=\"\u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0645 \u0627\u06cc\u062f\u0647\u200c\u0627\u0644 \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646\" \/>\r\n        <\/div>\r\n        <div data-slide-up>\r\n            <div class=\"cta-box__header cta-box__header--no-border\">\r\n                <div class=\"cta-box__header-title font-weight-bold\">\u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0645 \u0627\u06cc\u062f\u0647\u200c\u0627\u0644 \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646<\/div>\r\n            <\/div>\r\n            <div class=\"cta-box__body cta-box__body--white pb-5\">\u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0634\u0645\u0627\u0631\u0647 \u062a\u0645\u0627\u0633\u06cc\u062a \u0631\u0648 \u0627\u06cc\u0646\u062c\u0627 \u062b\u0628\u062a \u06a9\u0646.<\/div>\r\n            <div class=\"cta-box__form\">\r\n                <button type=\"submit\" class=\"cta-box__form-btn\">\u062b\u0628\u062a<\/button>\r\n                <input type=\"tel\" name=\"tel\" class=\"cta-box__form-input\" placeholder=\"09123456789\" \/>\r\n            <\/div>\r\n        <\/div>\r\n        <div class=\"submit-status\"><\/div>\r\n    <\/form>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0645\u0639\u0631\u0641\u06cc \u0627\u0646\u0648\u0627\u0639 \u062d\u0631\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u062f\u0631 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u0645 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0648 \u0631\u0627\u06cc\u062c\u200c\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0646\u06cc\u0645. \u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0648 \u062e\u0648\u0634 \u0641\u0631\u0645 \u0634\u062f\u0646 \u0628\u0647 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f. \u062d\u0631\u06a9\u0627\u062a\u06cc \u06a9\u0647 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0628\u0647 \u062f\u0648 \u062f\u0633\u062a\u0647\u200c\u06cc \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0627 \u062f\u0633\u062a\u06af\u0627\u0647&nbsp;\u0648 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u062f\u0631 \u0645\u0646\u0632\u0644 \u062a\u0642\u0633\u06cc\u0645 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0686\u0631\u062e\u0634 \u06a9\u0645\u0631<\/strong><\/li>\n\n\n\n<li><strong>\u0627\u0633\u06a9\u0648\u0627\u062a \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc \u0627\u0632 \u067e\u0647\u0644\u0648<\/strong><\/li>\n\n\n\n<li><strong>\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u0631\u0648\u06cc \u0647\u0645<\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/fitamin.ir\/mag\/what-is-hip-thrust-exercise\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/what-is-hip-thrust-exercise\/\" rel=\"noreferrer noopener\">\u0647\u06cc\u067e \u062a\u0631\u0627\u0633\u062a<\/a> \u0646\u0634\u0633\u062a\u0647 \u062a\u06a9\u067e\u0627<\/strong><\/li>\n\n\n\n<li><strong>\u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u06cc\u0633\u062a\u0627<\/strong><\/li>\n\n\n\n<li><strong>\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062a\u06a9 \u067e\u0627<\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/fitamin.ir\/mag\/kickbacks-exercise-guide\/\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/kickbacks-exercise-guide\/\">\u06a9\u06cc\u06a9 \u0628\u06a9<\/a> \u062f\u0627\u0646\u06a9\u06cc \u067e\u0627 \u062e\u0645<\/strong><\/li>\n\n\n\n<li><strong>\u06a9\u06cc\u06a9 \u0628\u06a9 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u067e\u0627 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\u0686\u0631\u062e\u0634 \u06a9\u0645\u0631<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0627\u0633\u062a \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u060c \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 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\u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u0639\u0642\u0628\u06cc \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0631\u062e\u0648\u0631\u062f \u0646\u06a9\u0646\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0627\u0632 \u0634\u0633\u062a \u067e\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u06cc\u0646 \u0642\u062f\u0645 \u0628\u0631\u062f\u0627\u0634\u062a\u0646 \u0628\u0647 \u0639\u0642\u0628\u060c \u0628\u0627\u0644\u0627\u062a\u0646\u0647\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc \u06a9\u0647 \u062f\u0631 \u0645\u0642\u0627\u0628\u0644 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0645\u06a9\u062b\u06cc \u0645\u062e\u062a\u0635\u0631 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f \u0648 \u0628\u0627 \u067e\u0627\u06cc \u0645\u062e\u0627\u0644\u0641 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/how-to-do-lunges-and-why\/\" target=\"0\"]\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0628\u0631\u0627\u06cc \u0686\u06cc \u062e\u0648\u0628\u0647 \u0648 \u0686\u0637\u0648\u0631 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u06cc\u0645\u061f[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc \u0627\u0632 \u067e\u0647\u0644\u0648\" autoplay loop muted><source 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=\"\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 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data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/06\/\u0647\u06cc\u067e-\u062a\u0631\u0627\u0633\u062a-\u062a\u06a9\u067e\u0627\u06cc-\u0646\u0634\u0633\u062a\u0647_2_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0647\u06cc\u067e \u062a\u0631\u0627\u0633\u062a \u0646\u0634\u0633\u062a\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:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0632\u0627\u0646\u0648 \u0628\u0632\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u06cc\u06a9 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u067e\u0647\u0644\u0648 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0627\u0644\u0627 \u062a\u0646\u0647 \u0628\u0627\u06cc\u062f \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0627\u0633\u0646 \u0631\u0627 \u0628\u0647 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class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/what-to-eat-for-breakfast-to-gain-muscle\/\" target=\"0\"]\u0622\u0645\u0648\u0632\u0634 \u062a\u0647\u06cc\u0647 \u06f1\u06f7 \u0635\u0628\u062d\u0627\u0646\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u06cc\u0633\u062a\u0627\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0627\u06cc\u0633\u062a\u0627.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u06cc\u0633\u062a\u0627<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\" 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>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u062c\u0644\u0648\u06cc \u0628\u062f\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u06cc\u0627 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634\u200c\u0647\u0627 \u062c\u0645\u0639 \u0634\u0648\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u062d\u0627\u0644\u062a \u0646\u0634\u0633\u062a\u0646 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u060c \u0637\u0648\u0631\u06cc\u200c \u06a9\u0647 \u067e\u0634\u062a\u200c\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0648 \u0633\u0631\u0648\u0633\u06cc\u0646\u0647 \u0634\u0645\u0627 \u0631\u0648 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0627\u0632 \u0646\u0648\u06a9 \u067e\u0646\u062c\u0647 \u0634\u0645\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\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\u0647 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0645\u0631\u0628\u06cc \u062a\u0639\u06cc\u06cc\u0646 \u06a9\u0631\u062f\u0647\u060c \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[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=\"\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 \u0648 \u0631\u0648\u06cc \u067e\u0646\u062c\u0647 \u06cc\u06a9 \u067e\u0627 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u067e\u0634\u062a \u067e\u0627 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\u067e\u0627 \u062e\u0645<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>\u0628\u0647 \u0635\u0648\u0631\u062a \u0686\u0647\u0627\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u06a9\u0641 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\u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u06cc\u06a9 \u0628\u06a9 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u067e\u0627 \u0635\u0627\u0641\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u06cc\u06a9.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u06cc\u06a9 \u0628\u06a9 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u067e\u0627 \u0635\u0627\u0641<button class=\"btn btn-link p-0 float-left\" onclick=\"$(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 \u0646\u0632\u062f\u06cc\u06a9 \u06cc\u06a9 \u062f\u06cc\u0648\u0627\u0631 \u06cc\u0627 \u0633\u062a\u0648\u0646 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u0632\u0627\u0646\u0648\u06cc \u062a\u0642\u0631\u06cc\u0628\u0627 \u0635\u0627\u0641 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0634\u062a \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0645\u06cc \u0631\u0648\u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0645\u0631\u062d\u0644\u0647 \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0639\u062f \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0647\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/all-about-ab-muscles-exercises\/\" target=\"0\"]\u062d\u0631\u06a9\u0627\u062a \u0634\u06a9\u0645 \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0633\u0631\u06cc\u0639[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0644\u0627\u0646\u06af-\u0628\u0647-\u0639\u0642\u0628-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u0648 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062e\u0648\u062f \u06af\u0631\u0641\u062a\u0647\u200c\u0627\u06cc\u062f \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u062f\u0645 (\u062f\u0627\u062e\u0644 \u06a9\u0634\u06cc\u062f\u0646 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class=\"item\"><video title=\"\u0633\u0648\u0645\u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0633\u0648\u0645\u0648-\u0627\u0633\u06a9\u0648\u0627\u062a-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0648\u0645\u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(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\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0628\u0627 \u0647\u0631 \u062f\u0648 \u062f\u0633\u062a \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0631\u0627 \u062f\u0631 \u0648\u0633\u0637 \u0628\u062f\u0646 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645\u06cc\u062f\u0647 \u0648 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u0634\u0635\u062a \u067e\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 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\u062f\u0633\u062a\u0631\u0633\u06cc \u0646\u062f\u0627\u0631\u06cc\u062f \u06cc\u0627 \u0632\u0645\u0627\u0646 \u0634\u0645\u0627 \u0645\u062d\u062f\u0648\u062f \u0627\u0633\u062a\u060c \u0648\u0631\u0632\u0634 \u062f\u0631 \u0645\u0646\u0632\u0644 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647\u06a9\u0627\u0631 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0647 \u0645\u0639\u0631\u0641\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u062f\u0631 \u0645\u0646\u0632\u0644 \u0648 \u0628\u0627\u0634\u06af\u0627\u0647 \u067e\u0631\u062f\u0627\u062e\u062a\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0645\u0646\u0627\u0628\u0639: <\/strong><a href=\"https:\/\/www.healthline.com\/human-body-maps\/leg-muscles#1\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">healthline<\/a> &#8211;&nbsp;<a href=\"https:\/\/dailyburn.com\/life\/db\/lower-body-exercises-butt-hips-thighs\/\" target=\"_blank\" rel=\"nofollow noopener\">dailyburn<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u06a9\u062f\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0627\u0639\u062b \u062e\u0648\u0634 \u0627\u0646\u062f\u0627\u0645\u06cc \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f\u061f \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u06cc\u06a9 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u062c\u0630\u0627\u0628 \u0648 \u062a\u0648\u067e\u0631\u060c \u0647\u062f\u0641 \u0627\u0641\u0631\u0627\u062f \u0632\u06cc\u0627\u062f\u06cc \u0627\u0633\u062a\u061b \u0628\u0647 \u062e\u0635\u0648\u0635 \u062e\u0627\u0646\u0645\u200c\u0647\u0627 \u062f\u0646\u0628\u0627\u0644 \u0631\u0627\u0647\u06cc \u0628\u0631\u0627\u06cc \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0648 \u062e\u0648\u0634 \u0641\u0631\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0647\u0633\u062a\u0646\u062f. \u0648\u0627\u0642\u0639\u06cc\u062a \u0627\u06cc\u0646 [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":4893,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[206,27],"class_list":["post-3017","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-206","tag-27"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/3017","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=3017"}],"version-history":[{"count":58,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/3017\/revisions"}],"predecessor-version":[{"id":81823,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/3017\/revisions\/81823"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/4893"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=3017"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=3017"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=3017"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}