{"id":31869,"date":"2025-01-06T11:00:12","date_gmt":"2025-01-06T07:30:12","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=31869"},"modified":"2026-07-27T14:38:57","modified_gmt":"2026-07-27T11:08:57","slug":"women-building-muscle","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/women-building-muscle\/","title":{"rendered":"\u0686\u0631\u0627 \u0632\u0646\u0627\u0646 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u062f\u0627\u0631\u0646\u062f\u061f"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0639\u0645\u0648\u0645 \u0645\u0631\u062f\u0645 \u062a\u0635\u0648\u0631 \u062f\u0631\u0633\u062a\u06cc \u0627\u0632 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0646\u062f\u0627\u0631\u0646\u062f \u0648 \u0641\u06a9\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0632\u0646\u06cc \u06a9\u0647 \u0628\u0647 \u0647\u0627\u0644\u062a\u0631 \u062f\u0633\u062a 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class=\"wp-block-paragraph\">\u0647\u0645\u0647 \u0645\u06cc\u200c\u062f\u0627\u0646\u06cc\u0645 \u06a9\u0647 \u0647\u0645 \u0645\u0631\u062f\u0627\u0646 \u0648 \u0647\u0645 \u0632\u0646\u0627\u0646 \u062f\u0627\u0631\u0627\u06cc \u062a\u0633\u062a\u0648\u0633\u062a\u0631\u0648\u0646 (\u0647\u0648\u0631\u0645\u0648\u0646 \u062c\u0646\u0633\u06cc \u0645\u0631\u062f\u0627\u0646\u0647) \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 <a href=\"https:\/\/fitamin.ir\/mag\/exercise-and-estrogen\/\" data-type=\"post\" data-id=\"14707\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0633\u062a\u0631\u0648\u0698\u0646<\/a> (\u0647\u0648\u0631\u0645\u0648\u0646 \u062c\u0646\u0633\u06cc \u0632\u0646\u0627\u0646\u0647) \u062f\u0631 \u0628\u062f\u0646 \u062e\u0648\u062f \u0647\u0633\u062a\u0646\u062f. \u0627\u0645\u0627 \u062a\u0641\u0627\u0648\u062a \u062f\u0631 \u0646\u0633\u0628\u062a \u0627\u06cc\u0646 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627 \u0628\u0627\u0639\u062b 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https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/01\/Frame-1-2024-02-15T124950-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\">\u06f2. \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0648 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646\u060c <a href=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/05\/\u0627\u0641\u0632\u0627\u06cc\u0634-\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645-\u0628\u062f\u0646.jpg\" data-type=\"attachment\" data-id=\"22771\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645<\/a> (\u0633\u0648\u062e\u062a \u0648 \u0633\u0627\u0632 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style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u0633\u0648\u0627\u0644 \u06a9\u0647 \u00ab\u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u00bb \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u06a9\u062f\u0627\u0645 \u0627\u0633\u062a\u060c \u06cc\u06a9 \u067e\u0631\u0633\u0634 \u0628\u0633\u06cc\u0627\u0631 \u067e\u0631\u062a\u06a9\u0631\u0627\u0631 \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u062a\u0639\u06cc\u06cc\u0646 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u060c \u0628\u0627\u06cc\u062f \u062e\u06cc\u0644\u06cc \u0686\u06cc\u0632\u0647\u0627 \u0631\u0627 \u0628\u0633\u0646\u062c\u06cc\u062f\u061b \u0628\u0631\u0627\u06cc \u0645\u062b\u0627\u0644 \u0627\u06cc\u0646\u06a9\u0647 \u0622\u0645\u0627\u062f\u06af\u06cc \u0628\u062f\u0646\u06cc\u200c\u062a\u0627\u0646 \u0686\u0642\u062f\u0631 \u0627\u0633\u062a\u061f \u062f\u0642\u06cc\u0642\u0627 \u0686\u0647 \u0647\u062f\u0641\u06cc \u062f\u0627\u0631\u06cc\u062f\u061f \u0686\u0647 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u0648 \u0627\u0645\u06a9\u0627\u0646\u0627\u062a\u06cc \u062f\u0631 \u0627\u062e\u062a\u06cc\u0627\u0631 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0627\u0632 \u0647\u0645\u0647 \u0645\u0647\u0645\u200c\u062a\u0631\u060c \u0628\u0647 \u0686\u0647 \u0648\u0631\u0632\u0634\u06cc \u0639\u0644\u0627\u0642\u0647 \u062f\u0627\u0631\u06cc\u062f\u061f<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u06af\u0641\u062a \u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0648 \u06a9\u0644\u0627 \u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f\u060c <strong>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/strong> \u0627\u0633\u062a. \u062a\u0645\u0627\u0645 \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631\u060c \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0628\u0647 \u062d\u0633\u0627\u0628 \u0645\u06cc\u200c\u0622\u06cc\u062f \u0648 \u0634\u0645\u0627 \u0628\u0631 \u062d\u0633\u0628 \u0639\u0644\u0627\u0642\u0647 \u0648 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc\u200c\u062a\u0627\u0646 \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u0645\u06a9\u0627\u0646\u0627\u062a \u062e\u0648\u062f \u06cc\u06a9\u06cc \u0627\u0632 \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/fitamin.ir\/mag\/how-to-start-pilates-at-home\/\" target=\"_blank\" data-type=\"post\" data-id=\"1276\" rel=\"noreferrer noopener\">\u067e\u06cc\u0644\u0627\u062a\u0633<\/a><\/li>\n\n\n\n<li>\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644<\/li>\n\n\n\n<li>\u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646<\/li>\n\n\n\n<li>\u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0628\u0627 \u06a9\u0634\u200c\u0647\u0627\u06cc \u0645\u0642\u0627\u0648\u0645\u062a\u06cc<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0646\u06cc\u0633\u062a\u06cc\u062f\u060c \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0627\u0631\u062a\u0627\u0646 \u0631\u0627 \u062f\u0631 \u0627\u0628\u062a\u062f\u0627 \u0628\u0627 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0631\u062f\u0646 \u062f\u0645\u0628\u0644\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9 \u0648 \u06cc\u06a9 \u0633\u0631\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0627\u062f\u0647 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u0627\u0645\u0627 \u0645\u0647\u0645\u200c\u062a\u0631 \u0627\u0632 \u0646\u0648\u0639 \u0648\u0631\u0632\u0634\u060c \u00ab\u0686\u06af\u0648\u0646\u0647 \u0648\u0631\u0632\u0634 \u06a9\u0631\u062f\u0646\u00bb \u0627\u0633\u062a. \u0634\u0645\u0627 \u0627\u062d\u062a\u06cc\u0627\u062c \u0628\u0647 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u06cc\u0632\u06cc \u0645\u0646\u0638\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0631 \u0627\u0633\u0627\u0633 \u0634\u0631\u0627\u06cc\u0637 \u062e\u0648\u062f \u062f\u0627\u0631\u06cc\u062f\u060c \u06a9\u0647 \u0637\u0628\u0642 \u0622\u0646 \u062c\u0644\u0648 \u0628\u0631\u0648\u06cc\u062f \u0648 \u067e\u06cc\u0634\u0631\u0641\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\r\n\t\t<div class=\"women-3month-weight-loss women-diet-cta\">\r\n\t\t\t<img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2026\/07\/women-workout-cta-2.png\" alt=\"banner\" class=\"women-diet-cta__banner\" height=\"400px\" \/>\r\n\t\t\t<div class=\"women-diet-cta__footer women-diet-cta__footer-green\">\r\n\t\t\t\t<a class=\"women-diet-cta__link\" href=\"https:\/\/fitamin.ir\/landings\/women-workout\">\u0645\u0634\u0627\u0647\u062f\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0648\u06cc\u0698\u0647 \u0628\u0627\u0646\u0648\u0627\u0646<\/a>\r\n\t\t\t<\/div>\r\n\t\t<\/div>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u00ab\u0644\u0632\u0648\u0645\u0627\u00bb \u0628\u0647 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u06af\u0631\u0627\u0646 \u0642\u06cc\u0645\u062a \u06cc\u0627 \u0628\u0627\u0634\u06af\u0627\u0647 \u0646\u06cc\u0627\u0632 \u0646\u062f\u0627\u0631\u06cc\u062f\u061b \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u062e\u0627\u0646\u0647 \u0647\u0645 \u0628\u0627 <a href=\"https:\/\/fitamin.ir\/build-muscle\/\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/build-muscle\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646<\/a>\u060c \u0639\u0636\u0644\u0647 \u0628\u0633\u0627\u0632\u06cc\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0632\u06cc\u0631 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u0645\u0648\u062b\u0631 \u0648 \u0645\u0641\u06cc\u062f \u0647\u0633\u062a\u0646\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0633\u06a9\u0627\u062a: <\/strong>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0633\u0627\u062f\u0647\u060c \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0648 \u0628\u0627\u0633\u0646 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0645\u0631\u0648\u0631 \u062f\u0645\u0628\u0644 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li><strong>\u067e\u0644 \u0628\u0627\u0633\u0646: <\/strong>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0628\u0633\u06cc\u0627\u0631 \u0645\u0624\u062b\u0631 \u0627\u0633\u062a \u0648 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0648\u0633\u06cc\u0644\u0647\u200c\u0627\u06cc \u0647\u0645 \u0646\u062f\u0627\u0631\u062f.<\/li>\n\n\n\n<li><strong>\u0644\u0627\u0646\u06af: <\/strong>\u062d\u0631\u06a9\u062a\u06cc \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0648 \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u0628\u062f\u0646 \u0627\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0628\u0627\u0646\u0648 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a.<\/li>\n\n\n\n<li><strong>\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc: <\/strong>\u062d\u062a\u0645\u0627 \u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0631\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f \u0628\u06af\u0646\u062c\u0627\u0646\u06cc\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u0633\u06cc\u0646\u0647\u060c \u0628\u0627\u0632\u0648\u0647\u0627 \u0648 \u0634\u0627\u0646\u0647 \u0631\u0627 \u0647\u0645 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li><strong>\u067e\u0644\u0627\u0646\u06a9: <\/strong>\u067e\u0644\u0627\u0646\u06a9 \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 \u062e\u0648\u0628\u06cc \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u06a9\u0644\u06cc \u0628\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u0627\u062a \u0645\u0647\u0645 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0633\u0647 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f!<\/li>\n\n\n\n<li>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u062f\u0631 \u0633\u0647 \u0633\u062a \u06f1\u06f2 \u062a\u0627\u06cc\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f!<\/li>\n\n\n\n<li>\u062d\u062a\u0645\u0627 \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u06af\u0631\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0633\u0631\u062f \u06a9\u0646\u06cc\u062f!<\/li>\n\n\n\n<li> \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc \u0631\u0627 \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u06a9\u0646\u06cc\u062f!<\/li>\n<\/ol>\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 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0633\u0641\u062a \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0646\u0648\u0627\u0646<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06a9\u0646\u0648\u0646 \u0628\u0631\u0627\u06cc \u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0634\u0645\u0627 \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u060c \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0645\u06cc\u200c\u0622\u0648\u0631\u06cc\u0645. \u0627\u06af\u0631 \u0642\u0635\u062f \u0648\u0631\u0632\u0634 \u0648 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u062f\u0627\u0631\u06cc\u062f\u060c \u062d\u062a\u0645\u0627 \u0628\u0627 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u062f\u0648\u0646 \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u06af\u06cc \u0628\u0647 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u062a\u06cc\u062c\u0647 \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<h3 class=\"wp-block-heading\">\u062c\u0644\u0633\u0647 \u0627\u0648\u0644<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0646\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u062a\u0639\u062f\u0627\u062f \u0648 \u062a\u06a9\u0631\u0627\u0631<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062c\u0644\u0648\u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a\u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0631\u0633 \u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0627 \u0628\u0627\u0632<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u062a \u0627\u0648\u0644 \u06f1\u06f2\u062a\u0627 \/ \u0633\u062a \u062f\u0648\u0645 \u06f1\u06f0\u062a\u0627 \/ \u0633\u062a \u0633\u0648\u0645 \u06f1\u06f0\u062a\u0627<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u062f\u0645\u0628\u0644 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u0648\u0645\u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u200d\u06f1\u06f5\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><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> \u0627\u0633\u0645\u06cc\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u0627\u0642 \u067e\u0627 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f5\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0631\u0627\u0646\u0686 \u0627\u06cc\u0633\u062a\u0627 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062b\u0627\u0646\u06cc\u0647\u200c\u0627\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<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\/tips-for-bigger-calves\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\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<\/a><\/div>\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=\"\u067e\u0631\u0633 \u067e\u0627 (\u067e\u0627 \u0628\u0627\u0632)\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0631\u0633-\u067e\u0627-\u062f\u0633\u062a\u06af\u0627\u0647-\u067e\u0627-\u0628\u0627\u0632.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u067e\u0627 (\u067e\u0627 \u0628\u0627\u0632)<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp: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 \u062f\u0633\u062a\u06af\u0627\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0627\u0632 \u0647\u0645 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u062f \u0648 \u06a9\u0641 \u067e\u0627 \u0631\u0648\u06cc \u0635\u0641\u062d\u0647 \u062f\u0633\u062a\u06af\u0627\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0646\u062c\u0647\u200c\u0647\u0627 \u06a9\u0645\u06cc \u0631\u0648 \u0628\u0647 \u0628\u06cc\u0631\u0648\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0636\u0627\u0645\u0646 \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u062f\u0631 \u0632\u0645\u0627\u0646 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0632\u0627\u0646\u0648\u0647\u0627 \u0628\u0647 \u062f\u0627\u062e\u0644 \u06cc\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062d\u0631\u06a9\u062a \u0646\u06a9\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0645\u062f\u0646 \u062d\u0631\u06a9\u062a\u060c \u067e\u0627\u0634\u0646\u0647 \u067e\u0627 \u0627\u0632 \u0635\u0641\u062d\u0647 \u062c\u062f\u0627 \u0646\u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0646\u0627\u062d\u06cc\u0647\u00a0\u0628\u0627\u0633\u0646 \u0646\u06cc\u0632 \u0627\u0632 \u062a\u0634\u06a9 \u062f\u0633\u062a\u06af\u0627\u0647 \u062c\u062f\u0627 \u0646\u0634\u0648\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/lower-body-workouts-why-and-how\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\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<\/a><\/div>\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=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 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\/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0633\u0648\u0645\u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0633\u0648\u0645\u0648-\u0627\u0633\u06a9\u0648\u0627\u062a-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0648\u0645\u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(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 \u0632\u0645\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u062f\u0648\u0646\u0650 \u062d\u0631\u06a9\u062a \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u0646\u062f\u060c \u0627\u06cc\u0646 \u0645\u062d\u0644 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0631\u0627\u0646\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0645\u0648\u0627\u0632\u06cc \u0634\u0648\u0646\u062f \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u060c 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\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 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\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=\"\u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u0631\u0648\u06cc \u062a\u0634\u06a9\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0641\u06cc\u0644\u0647-\u06a9\u0645\u0631-\u062e\u0648\u0627\u0628\u06cc\u062f\u0647-\u0631\u0648\u06cc-\u062a\u0634\u06a9.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u0631\u0648\u06cc \u062a\u0634\u06a9<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0628\u0647 \u0634\u06a9\u0645 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u062f\u0631 \u062c\u0644\u0648\u06cc \u0628\u062f\u0646 \u06cc\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0635\u0648\u0631\u062a \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0633\u0631 \u0648 \u0633\u06cc\u0646\u0647 \u0648 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0645\u0642\u062f\u0627\u0631\u06cc \u0627\u0632 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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<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\/tips-for-bigger-calves\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\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<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"22px\"} -->\n<div style=\"height:22px\" 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 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a\u060c \u0628\u0647 \u062d\u0627\u0644\u062a \u062d\u0631\u06a9\u062a \u0634\u0646\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u06cc\u06a9 \u0632\u0627\u0646\u0648 \u0631\u0627 \u062c\u0644\u0648 \u0628\u0628\u0631\u06cc\u062f\u060c \u0648 \u0634\u0631\u0648\u0639 \u0628\u0647 \u062a\u0639\u0648\u06cc\u0636 \u067e\u0627\u0647\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0645\u062a\u0646\u0627\u0648\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0632\u0648\u0647\u0627\u060c \u0645\u06cc\u0627\u0646\u06cc \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0639\u0645\u0648\u0644 \u0628\u06cc\u0634\u062a\u0631 \u0645\u0631\u062f\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0627\u0634\u062a\u0628\u0627\u0647 \u0627\u0646\u062c\u0627\u0645 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\/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0622\u0646 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0628\u062f\u0647\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/abs-and-hips-slimming-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u067e\u0647\u0644\u0648<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686 \u0627\u06cc\u0633\u062a\u0627\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u06a9\u0631\u0627\u0646\u0686-\u0627\u06cc\u0633\u062a\u0627.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \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\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u067e\u0634\u062a \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 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634\u200c\u0647\u0627 \u0642\u0631\u0627\u0631 \u062f\u0647\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\u200c\u0635\u0648\u0631\u062a \u062c\u0641\u062a \u0634\u062f\u0647 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0648 \u067e\u0634\u062a\u062a\u0627\u0646 \u0631\u0627 \u0645\u0642\u062f\u0627\u0631\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0631 \u0647\u0645\u0627\u0646 \u0648\u0636\u0639\u06cc\u062a \u0628\u0645\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632 \u06af\u0631\u062f\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/ab-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0634\u06a9\u0645: \u06f1\u06f5 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/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\">\u062c\u0644\u0633\u0647 \u062f\u0648\u0645<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0646\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u062a\u0639\u062f\u0627\u062f \u0648 \u062a\u06a9\u0631\u0627\u0631<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0641\u0644\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f5\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0647\u0627\u0644\u062a\u0631 \u062f\u0633\u062a \u0628\u0627\u0632<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0634\u0631 \u062c\u0627\u0646\u0628 \u062f\u0645\u0628\u0644 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0634\u0631 \u062e\u0645 \u062f\u0645\u0628\u0644 \u0646\u0634\u0633\u062a\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f5\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0633\u06cc\u0645\u06a9\u0634 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u062a \u0627\u0648\u0644 \u06f1\u06f5\u062a\u0627 \/ \u0633\u062a \u062f\u0648\u0645 \u06f1\u06f2\u062a\u0627 \/ \u0633\u062a \u0633\u0648\u0645 \u06f1\u06f0\u062a\u0627<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f5\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u062a\u0645\u0631\u06a9\u0632\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0631\u0627\u0646\u0686<\/td><td class=\"has-text-align-center\" data-align=\"center\">\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=\"\u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647\u0647\u0627\u0644\u062a\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\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\" 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>\u0648\u0632\u0646\u0647 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631 \u0631\u0648\u06cc \u0647\u0627\u0644\u062a\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u067e\u0627\u0647\u0627 \u0635\u0627\u0641 \u0648 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f \u06cc\u0627 \u0631\u0648\u06cc \u0645\u062d\u0644 \u0642\u0631\u0627\u0631\u06af\u06cc\u0631\u06cc \u067e\u0627\u0647\u0627 \u06af\u0630\u0627\u0631\u062f\u0647 \u0634\u062f\u0647\u060c \u0631\u0648\u06cc \u0645\u06cc\u0632 \u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0645\u0631 \u0628\u0627\u06cc\u062f \u0642\u0648\u0633 \u062f\u0627\u0634\u062a\u0647 \u0648 \u0633\u0631\u0634\u0627\u0646\u0647 \u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u06a9\u0634\u06cc\u062f\u0647 \u0634\u062f\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u06cc\u0644\u0647 \u0631\u0627 \u0631\u0648\u06cc \u0628\u062e\u0634 \u0628\u0627\u0644\u0627\u06cc\u06cc \u0633\u06cc\u0646\u0647 \u06a9\u0647 \u0645\u0634\u062e\u0635 \u0634\u062f\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0627\u0632 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u062c\u062f\u0627 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0627\u0645\u0644\u0627\u064b \u06a9\u0634\u06cc\u062f\u0647\u200c\u0627\u0646\u062f\u060c \u062f\u0631 \u0628\u0627\u0644\u0627\u06cc \u0633\u06cc\u0646\u0647 \u0646\u06af\u0647 \u062f\u0627\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>\u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0646 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f \u0648 \u062f\u0631 \u062a\u0645\u0627\u0645 \u0645\u062f\u062a \u0648\u0632\u0646\u0647 \u0631\u0627 \u062f\u0631 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aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/chest-workouts\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0633\u06cc\u0646\u0647 \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u0633\u06cc\u0646\u0647 \u0628\u0631\u062c\u0633\u062a\u0647<\/a><\/div>\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=\"\u0641\u0644\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0641\u0644\u0627\u06cc-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0641\u0644\u0627\u06cc \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 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0631\u0648\u0627\u0646\u0647 (\u0628\u0627\u062a\u0631\u0641\u0644\u0627\u06cc) \u06a9\u0645\u0631 \u0635\u0627\u0641 \u0648 \u0628\u0647 \u067e\u0634\u062a \u062f\u0633\u062a\u06af\u0627\u0647 \u0686\u0633\u0628\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u0647\u200c\u0647\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062f\u0631 \u0632\u0645\u0627\u0646 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0646\u0650 \u0622\u0646\u200c\u0647\u0627 \u062f\u0633\u062a\u200c\u0647\u0627 \u0627\u0646\u062f\u06a9\u06cc \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0632\u0645\u06cc\u0646 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{\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/ab-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0634\u06a9\u0645: \u06f1\u06f5 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0647\u0627\u0644\u062a\u0631 \u062f\u0633\u062a \u0628\u0627\u0632\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/01\/12-3.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 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--><\/ul>\n<!-- \/wp:list --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0646\u0634\u0631 \u062c\u0627\u0646\u0628 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0646\u0634\u0631-\u062c\u0627\u0646\u0628-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0646\u0634\u0631 \u062c\u0627\u0646\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>\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0627\u0628\u062a\u062f\u0627 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u062f\u0648 \u062f\u0633\u062a \u062e\u0648\u062f \u0628\u06af\u06cc\u0631\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 \u06a9\u0645\u06cc \u0627\u0632 \u0622\u0631\u0646\u062c \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0637\u0631\u0641\u06cc\u0646 \u062a\u0627 \u062d\u062f\u06cc \u06a9\u0647 \u062f\u0633\u062a \u0648 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class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0646\u0634\u0631 \u062e\u0645 \u062f\u0645\u0628\u0644 \u0646\u0634\u0633\u062a\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0646\u0634\u0631\u062e\u0645-\u062f\u0645\u0628\u0644-\u0646\u0634\u0633\u062a\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0646\u0634\u0631 \u062e\u0645 \u062f\u0645\u0628\u0644 \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>\u0627\u0628\u062a\u062f\u0627 \u062f\u0648 \u062f\u0645\u0628\u0644 \u0628\u0627 \u0648\u0632\u0646 \u0633\u0628\u06a9 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0644\u0628\u0647 \u0646\u06cc\u0645\u06a9\u062a \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u067e\u0627\u0647\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0648 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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 \u0633\u06cc\u0645\u06a9\u0634 \u0631\u0627 \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0648 \u0645\u06cc\u0644\u0647 \u0635\u0627\u0641 \u0631\u0627 \u0628\u0647 \u0622\u0646 \u0645\u062a\u0635\u0644 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u0627\u0633\u062a \u0648 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f\u060c \u0622\u0646 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u06cc\u062f \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\u200c\u0627\u06cc\u062f\u060c \u0628\u062f\u0646 \u0634\u0645\u0627 \u06a9\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0634\u062f\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0646\u06cc\u0645\u0647 \u0628\u0627\u0644\u0627\u06cc \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0628\u062f\u0646 \u0646\u0632\u062f\u06cc\u06a9 \u0648 \u0646\u0633\u0628\u062a \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0632\u0627\u0648\u06cc\u0647 \u0639\u0645\u0648\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item 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\u062e\u0648\u0627\u0628\u06cc\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644-\u062e\u0648\u0627\u0628\u06cc\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp: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 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0645\u0642\u0627\u0628\u0644 \u0633\u0631\u0634\u0627\u0646\u0647 \u062e\u0648\u062f \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647\u200c\u0627\u06cc\u062f\u060c \u0631\u0648\u06cc \u0645\u06cc\u0632 \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 \u0628\u0627\u06cc\u062f \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u0646\u062f \u0648 \u0628\u0627 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u06cc\u0627 \u0632\u0645\u06cc\u0646 \u0632\u0627\u0648\u06cc\u0647 \u0646\u0648\u062f \u062f\u0631\u062c\u0647 \u062a\u0634\u06a9\u06cc\u0644 \u062f\u0647\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 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class=\"e_single_related_link\">\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0632\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648\u0628\u0627\u0632\u0648\u0647\u0627\u0644\u062a\u0631-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \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 \u0645\u06cc\u0644\u0647 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u0627\u0633\u062a\u060c \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0628\u062f\u0646 \u0628\u0627\u0634\u0646\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>\u062d\u0627\u0644 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u0628\u0627\u0632\u062f\u0645\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0627\u062f\u0647 \u0648 \u0645\u0627\u0647\u06cc\u0686\u0647 \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 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class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/big-arms-workout-plan\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u062a\u0645\u0631\u06a9\u0632\u06cc (\u0622\u0631\u0646\u0648\u0644\u062f\u06cc)\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/08\/4-\u062c\u0644\u0648\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644-\u062a\u0645\u0631\u06a9\u0632\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u062a\u0645\u0631\u06a9\u0632\u06cc (\u0622\u0631\u0646\u0648\u0644\u062f\u06cc)<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0628\u0627 \u0648\u0632\u0646 \u0645\u062a\u0648\u0633\u0637 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f \u0644\u0628\u0647 \u06cc\u06a9 \u0645\u06cc\u0632 \u062a\u062e\u062a \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u0632 \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0628\u0631\u0627\u06cc \u06af\u0631\u0641\u062a\u0646 \u062f\u0645\u0628\u0644 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0634\u062a \u0622\u0631\u0646\u062c \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062f\u0627\u062e\u0644 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u062a\u06a9\u06cc\u0647 \u062f\u0647\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u062f\u0645\u0628\u0644 \u0628\u0627\u0644\u0627\u062a\u0631 \u0627\u0632 \u0633\u0637\u062d \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0628\u0627\u0632\u0648 \u0631\u0627 \u062b\u0627\u0628\u062a \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647\u200c\u0627\u06cc\u062f \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0647 \u0648 \u0628\u0631 \u0631\u0648\u06cc \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u0646\u0642\u0637\u0647\u200c\u0627\u06cc \u06a9\u0647 \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0628\u0647 \u0635\u0648\u0631\u062a \u06a9\u0627\u0645\u0644 \u0645\u0646\u0642\u0628\u0636 \u0634\u062f\u0647 \u0648 \u062f\u0645\u0628\u0644 \u062f\u0631 \u0633\u0637\u062d \u0634\u0627\u0646\u0647 \u0627\u0633\u062a \u0622\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\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 \u062d\u0631\u06a9\u062a \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062f\u0633\u062a \u0634\u0645\u0627 \u06a9\u0627\u0645\u0644\u0627 \u0628\u0647 \u062f\u0627\u062e\u0644 \u0628\u062f\u0646 \u0628\u0627\u0634\u062f \u0648 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u06a9\u0646\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u06cc\u06a9 \u062f\u0633\u062a\u060c \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u062f\u0633\u062a \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-get-bigger-arms\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0632\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u06a9\u0631\u0627\u0646\u0686.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0627\u0633\u062a\u060c \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 \u062e\u0648\u062f \u0631\u0627 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0633\u0645\u062a \u062f\u0627\u062e\u0644 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0642\u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0645\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u06a9\u0645\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0641\u0627\u0635\u0644\u0647 \u0628\u06af\u06cc\u0631\u0646\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 \u062d\u0631\u06a9\u062a\u060c \u0645\u0627\u0647\u06cc\u0686\u0647 \u0634\u06a9\u0645 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0647 \u0648 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u061b \u0633\u067e\u0633 \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 -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u062f\u0648\u0646 \u0636\u0631\u0628\u0647\u060c \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u0646\u06cc\u0627\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0641\u0627\u0635\u0644\u0647 \u0686\u0627\u0646\u0647 \u062a\u0627 \u0633\u06cc\u0646\u0647 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06cc\u06a9 \u0633\u06cc\u0628 \u0628\u0627\u0634\u062f \u0648 \u062f\u0631 \u0647\u0645\u0627\u0646 \u0648\u0636\u0639\u06cc\u062a \u062b\u0627\u0628\u062a \u0628\u0645\u0627\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<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/ab-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0634\u06a9\u0645: \u06f1\u06f5 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/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\">\u062c\u0644\u0633\u0647 \u0633\u0648\u0645<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0646\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u062a\u0639\u062f\u0627\u062f \u0648 \u062a\u06a9\u0631\u0627\u0631<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0633\u06cc\u0645\u06a9\u0634<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u062a \u0627\u0648\u0644 \u06f1\u06f5\u062a\u0627 \/ \u0633\u062a \u062f\u0648\u0645 \u06f1\u06f2\u062a\u0627 \/ \u0633\u062a \u0633\u0648\u0645 \u06f1\u06f2\u062a\u0627<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0644\u0627\u0646\u06af \u0636\u0631\u0628\u062f\u0631\u06cc \u0627\u0633\u0645\u06cc\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f5\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062e\u0627\u0631\u062c \u0631\u0627\u0646 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u06cc\u06a9 \u0628\u06a9 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u067e\u0627 \u0635\u0627\u0641 \u0633\u06cc\u0645\u06a9\u0634<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0632\u06cc\u0631 \u0628\u063a\u0644 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0633\u062a \u0628\u0627\u0632 \u062c\u0644\u0648 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0642\u0627\u06cc\u0642\u06cc <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f5\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0632\u06cc\u0631\u0634\u06a9\u0645 \u067e\u0627\u0631\u0627\u0644\u0644 \u067e\u0627 \u062e\u0645 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0644\u0627\u0646\u06a9 \u062a\u06a9\u067e\u0627<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f2\u062b\u0627\u0646\u06cc\u0647\u200c\u0627\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=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0633\u06cc\u0645\u06a9\u0634\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/09\/13.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0633\u06cc\u0645\u06a9\u0634<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648 \u0628\u0647 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0633\u06cc\u0645\u06a9\u0634 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u0642\u0631\u0642\u0631\u0647 \u0633\u06cc\u0645\u06a9\u0634 \u0631\u0627 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0633\u062a\u0647 \u0635\u0627\u0641 \u06cc\u0627 \u062f\u0648\u0628\u0644 \u0631\u0627 \u0628\u0647 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\/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0645\u06a9\u062b\u06cc \u06a9\u0648\u062a\u0627\u0647 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u06cc\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-lose-thigh-fat-and-tone-your-legs\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0644\u0627\u063a\u0631\u06cc \u0631\u0627\u0646 \u062f\u0631 \u06a9\u0645\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0645\u0645\u06a9\u0646<\/a><\/div>\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 \u062c\u0644\u0648 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u0631\u062a\u0641\u0627\u0639 \u062f\u0633\u062a\u06af\u0627\u0647 \u0627\u0633\u0645\u06cc\u062a \u0631\u0627 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0631\u0648\u06cc \u0633\u0631 \u0648 \u06a9\u0648\u0644 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u0639\u0642\u0628 \u0628\u0627 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a\u062a\u0627\u0646 \u0628\u0647 \u0633\u0645\u062a \u067e\u0634\u062a \u067e\u0627\u06cc \u0686\u067e \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u0639\u0642\u0628 \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>\u0633\u067e\u0633 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a 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href=\"https:\/\/fitamin.ir\/mag\/how-to-do-lunges-and-why\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\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<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062e\u0627\u0631\u062c \u0631\u0627\u0646 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u062e\u0627\u0631\u062c-\u0631\u0627\u0646-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062e\u0627\u0631\u062c \u0631\u0627\u0646 \u0627\u06cc\u0633\u062a\u0627\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>\u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u062f \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0637\u0648\u0631\u06cc \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u06cc\u0631\u0648\u0646 \u067e\u0627\u06cc \u0634\u0645\u0627 \u0648 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-->\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 \u062c\u0644\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0633\u06cc\u0645\u06a9\u0634 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9\u06cc \u0627\u0632 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0628\u0646\u062f \u0645\u062a\u0635\u0644 \u0628\u0647 \u0633\u06cc\u0645\u06a9\u0634 \u0648\u0635\u0644 \u06a9\u0646\u06cc\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 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-->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/kickbacks-exercise-guide\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u06cc\u06a9 \u0628\u06a9 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0641\u0627\u06cc\u062f\u0647 \u0627\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\u0647\" 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-\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=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0642\u062f \u062e\u0648\u062f \u062a\u0646\u0638\u06cc\u0645 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class=\"e_single_related_link\">\u0644\u0627\u063a\u0631\u06cc \u0631\u0627\u0646 \u062f\u0631 \u06a9\u0645\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0645\u0645\u06a9\u0646<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0633\u062a \u0628\u0627\u0632 \u062c\u0644\u0648\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0632\u06cc\u0631\u0628\u063a\u0644-\u0633\u06cc\u0645\u06a9\u0634-\u062f\u0633\u062a-\u0628\u0627\u0632-\u062c\u0644\u0648.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0633\u062a \u0628\u0627\u0632 \u062c\u0644\u0648<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0645\u06cc\u0644\u0647 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u062f\u0627\u0631\u06cc\u062f \u0628\u0647 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u06a9\u0634\u0634 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0642\u0633\u0645\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u0646\u062f\u0647 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0628\u0647 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\u062c\u0627\u06cc\u06cc \u06a9\u0647 \u06a9\u0645\u06cc \u0628\u0627\u0644\u0627 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0644\u0645\u0633 \u06a9\u0646\u062f\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u06cc\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0648\u0631\u062f\u0646 \u0645\u06cc\u0644\u0647\u060c \u062f\u0633\u062a\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f \u0648 \u0645\u0627\u0647\u06cc\u0686\u0647 \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\u0627\u0644\u0627\u062a\u0646\u0647 \u0634\u0645\u0627 \u062f\u0631 \u062d\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0628\u0627\u06cc\u062f \u06a9\u0627\u0645\u0644\u0627 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\/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0642\u0627\u06cc\u0642\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0642\u0627\u06cc\u0642\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0642\u0627\u06cc\u0642\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0628\u0631 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0633\u067e\u0633 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0645\u062d\u0644 \u0645\u0646\u0627\u0633\u0628 \u062a\u0639\u0628\u06cc\u0647 \u0634\u062f\u0647 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f\u060c \u0627\u0645\u0627 \u0646\u0628\u0627\u06cc\u062f \u0642\u0641\u0644 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062d\u0627\u0644\u062a \u0637\u0628\u06cc\u0639\u06cc \u06a9\u0645\u0631 \u062e\u0648\u062f \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f\u060c 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class=\"e_single_related_link\">\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a \u0644\u062a<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0686\u0631\u062e\u0634-\u0631\u0648\u0633\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u0632\u0627\u0646\u0648 \u062e\u0645 \u0634\u062f\u0647 \u0628\u0627\u0634\u0646\u062f \u0648 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0633\u0627\u062f\u0647 \u06a9\u0631\u062f\u0646\u0650 \u062d\u0631\u06a9\u062a \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f 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aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/burn-calories-more-than-running\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062c\u062f\u0648\u0644 \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0648\u0631\u0632\u0634 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0632\u06cc\u0631\u0634\u06a9\u0645 \u067e\u0627\u0631\u0627\u0644\u0644 \u067e\u0627 \u062e\u0645\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0632\u06cc\u0631-\u0634\u06a9\u0645-\u067e\u0627\u0631\u0627\u0644\u0644\u067e\u0627\u062e\u0645.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0634\u06a9\u0645 \u067e\u0627\u0631\u0627\u0644\u0644 \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 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 \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0627\u0631\u0627\u0644\u0644 \u0637\u0648\u0631\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u067e\u0634\u062a\u062a\u0627\u0646 \u0631\u0648\u06cc \u062a\u0634\u06a9 \u067e\u0634\u062a\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\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 \u062f\u0631 \u0645\u062d\u0644 \u06af\u06cc\u0631\u0634 \u062f\u0633\u062a\u0647\u200c\u0647\u0627 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0622\u0648\u06cc\u0632\u0627\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647 \u062f\u0627\u062e\u0644 \u0634\u06a9\u0645 \u062c\u0645\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u062a\u0645\u0627 \u0644\u06af\u0646 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0686\u0631\u062e\u062f \u0648 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0645\u0646\u0642\u0628\u0636 \u0634\u0648\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/fat-below-your-belly-button\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u06af\u0648\u0646\u0647 \u0686\u0631\u0628\u06cc \u0632\u06cc\u0631 \u0634\u06a9\u0645 \u0631\u0627 \u0622\u0628 \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0644\u0627\u0646\u06a9 \u062a\u06a9 \u067e\u0627\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0644\u0627\u0646\u06a9-\u062a\u06a9-\u067e\u0627.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644\u0627\u0646\u06a9 \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 \u0632\u0645\u06cc\u0646 \u0637\u0648\u0631\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u0633\u0627\u0639\u062f\u0647\u0627 \u0648 \u0646\u0648\u06a9 \u0627\u0646\u06a9\u0634\u062a\u0627\u0646 \u067e\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>\u0628\u062f\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0647\u0645 \u062a\u0631\u0627\u0632 \u0648 \u0647\u0645 \u0633\u0637\u062d \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f. \u0646\u06af\u0627\u0647 \u06a9\u0627\u0645\u0644\u0627 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 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target=\"0\" class=\"e_single_related_link\">\u0686\u0637\u0648\u0631 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/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\">\u0686\u0647 \u0645\u062f\u062a \u0637\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0634\u062f \u0632\u0646\u0627\u0646 \u0639\u0636\u0644\u0647 \u0628\u0633\u0627\u0632\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 class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0634\u0645\u0627 \u0628\u0627\u0646\u0648\u06cc\u06cc \u0647\u0633\u062a\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u062a\u0627\u0632\u06af\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0648\u0631\u0632\u0634 \u0631\u0627 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\u062a\u063a\u06cc\u06cc\u0631 \u06a9\u0646\u062f \u0648 \u067e\u06cc\u0634\u0631\u0641\u062a \u0631\u0627 \u0628\u0628\u06cc\u0646\u062f\u061b \u0632\u06cc\u0631\u0627 \u0628\u06cc\u0634 \u0627\u0632 \u0647\u0631 \u0632\u0645\u0627\u0646 \u062f\u06cc\u06af\u0631\u06cc \u0628\u062f\u0646\u0634\u0627\u0646 \u062a\u062d\u062a \u0641\u0634\u0627\u0631 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647\u200c\u0627\u0646\u062f \u0648 \u0639\u0636\u0644\u0627\u062a \u0633\u0631\u06cc\u0639 \u0648\u0627\u06a9\u0646\u0634 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0627\u0632 \u0642\u0628\u0644 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0647\u0633\u062a\u0646\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062f\u0631 \u0637\u0648\u0644 \u06cc\u06a9 \u0633\u0627\u0644 \u062a\u0641\u0627\u0648\u062a \u0632\u06cc\u0627\u062f\u06cc \u0645\u0634\u0627\u0647\u062f\u0647 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https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/01\/\u0628\u0631\u0646\u0627\u0645\u0647-\u063a\u0630\u0627\u06cc\u06cc-\u0639\u0636\u0644\u0647-\u0633\u0627\u0632\u06cc-516x1024-1-151x300.jpg 151w\" sizes=\"(max-width: 516px) 100vw, 516px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0646\u06a9\u0627\u062a \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0686\u06cc\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0648 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 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\u0645\u0641\u06cc\u062f \u0628\u0627\u0634\u0646\u062f (\u0645\u0627\u0646\u0646\u062f \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u067e\u06cc\u0686\u06cc\u062f\u0647 \u0648 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645) \u0648 \u0622\u0646\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0646\u0627\u0645\u0646\u0627\u0633\u0628 \u0648 \u0646\u0627\u0633\u0627\u0644\u0645 \u0647\u0633\u062a\u0646\u062f \u0631\u0627 \u06cc\u0627\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0648\u0646 \u0645\u0635\u0631\u0641\u0650 \u062f\u0631\u0634\u062a \u0645\u063a\u0630\u06cc\u200c\u0647\u0627\u06cc \u06a9\u0627\u0641\u06cc\u060c \u0628\u062f\u0646 \u0634\u0645\u0627 \u0642\u0627\u062f\u0631 \u0628\u0647 \u0639\u0645\u0644\u06a9\u0631\u062f \u0645\u0646\u0627\u0633\u0628 \u062f\u0631 \u0633\u0637\u0648\u062d \u0645\u0637\u0644\u0648\u0628 \u0646\u06cc\u0633\u062a. \u0641\u0631\u0627\u0645\u0648\u0634 \u06a9\u0631\u062f\u0646 \u0627\u06cc\u0646 \u0646\u06a9\u062a\u0647 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0632\u0646\u0627\u0646 \u0631\u0627 \u062e\u0633\u062a\u0647 \u0648 \u0646\u0627\u0627\u0645\u06cc\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f\u061b \u0632\u06cc\u0631\u0627 \u0622\u0646\u0647\u0627 \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0648 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u062a\u0644\u0627\u0634 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648\u0644\u06cc \u0628\u0647 \u0646\u062a\u0627\u06cc\u062c \u062f\u0644\u062e\u0648\u0627\u0647\u200c\u0634\u0627\u0646 \u0646\u0645\u06cc\u200c\u0631\u0633\u0646\u062f. \u0628\u0631\u062e\u06cc \u0627\u0632 \u0645\u0646\u0627\u0628\u0639 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627 \u0648 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0645\u06cc\u0648\u0647\u200c\u0647\u0627 <\/li>\n\n\n\n<li>\u0622\u062c\u06cc\u0644\u200c\u0647\u0627<\/li>\n\n\n\n<li><a href=\"https:\/\/fitamin.ir\/mag\/health-benefits-of-avocado\/\" data-type=\"post\" data-id=\"23739\" target=\"_blank\" rel=\"noreferrer noopener\">\u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/a><\/li>\n\n\n\n<li>\u0633\u0628\u0632\u06cc\u062c\u0627\u062a<\/li>\n\n\n\n<li>\u063a\u0644\u0627\u062a \u06a9\u0627\u0645\u0644<\/li>\n\n\n\n<li>\u0631\u0648\u063a\u0646\u200c\u0647\u0627\u06cc \u06af\u06cc\u0627\u0647\u06cc<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/all-about-good-fats\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u062f\u0627\u0645 \u063a\u0630\u0627 \u0686\u0631\u0628\u06cc \u0633\u0627\u0644\u0645 \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u067e\u0633 \u06cc\u0639\u0646\u06cc \u0642\u0631\u0627\u0631 \u0627\u0633\u062a \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0648 \u0686\u0631\u0628\u06cc \u0622\u0632\u0627\u062f \u0628\u0627\u0634\u062f\u061f<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062e\u06cc\u0631! \u0628\u0627\u06cc\u062f \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f. \u06a9\u0627\u0647\u0634 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627 \u0648 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u062f\u0647\u060c \u0645\u0627\u0646\u0646\u062f \u0622\u0646\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u062f\u0631 \u063a\u0630\u0627\u0647\u0627\u06cc \u067e\u0631 \u0642\u0646\u062f \u0648 \u0641\u0631\u0622\u0648\u0631\u06cc \u0634\u062f\u0647 \u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u060c \u0646\u0642\u0637\u0647 \u062e\u0648\u0628\u06cc \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0648 \u0622\u0642\u0627\u06cc\u0627\u0646 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0645\u0627 \u0627\u0632 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u067e\u06cc\u0686\u06cc\u062f\u0647 \u063a\u0627\u0641\u0644 \u0646\u0634\u0648\u06cc\u062f\u061b \u0686\u0631\u0627\u06a9\u0647 \u0622\u0646\u200c\u0647\u0627 \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u062f\u0627\u0631\u0646\u062f. \u06a9\u0631\u0628\u0648\u0647\u0627\u06cc \u067e\u06cc\u0686\u06cc\u062f\u0647 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u062f\u0631 \u06a9\u0628\u062f \u0648 \u0628\u0627\u0641\u062a \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0627\u06cc \u0630\u062e\u06cc\u0631\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u0627\u0646\u0631\u0698\u06cc \u0631\u0627 \u062f\u0631 \u0637\u0648\u0644 \u0648 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u062a\u0627\u0645\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0686\u0631\u0628\u06cc\u200c\u0647\u0627 \u0646\u06cc\u0632\u060c \u0628\u0647 \u0648\u06cc\u0698\u0647 \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0686\u0631\u0628 \u0636\u0631\u0648\u0631\u06cc (EFAs)\u060c \u0646\u0642\u0634 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062f\u0627\u0631\u0646\u062f. \u0622\u0646\u0647\u0627 \u0628\u0627\u0639\u062b \u062d\u0641\u0638 \u0639\u0636\u0644\u0627\u062a\u060c \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0635\u062d\u06cc\u062d \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0686\u0631\u0628\u06cc\u200c\u0647\u0627 \u0628\u0647 \u0627\u0646\u062a\u0642\u0627\u0644 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0628\u0647 \u062f\u0627\u062e\u0644 \u0648 \u062e\u0627\u0631\u062c \u0633\u0644\u0648\u0644\u200c\u0647\u0627 \u0648 \u0631\u0633\u0627\u0646\u062f\u0646 \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0622\u0645\u06cc\u0646\u0647 \u0628\u0647 \u0628\u0627\u0641\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u06a9\u0645\u06a9 \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\">\u06f3. \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u0628\u062a\u062f\u0627 \u0627\u0632 \u0627\u0647\u0645\u06cc\u062a \u062f\u0648 \u062f\u0631\u0634\u062a \u0645\u063a\u0630\u06cc \u062f\u0631 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u06af\u0641\u062a\u06cc\u0645\u060c \u062d\u0627\u0644\u0627 \u0633\u0631\u0627\u063a \u062f\u0631\u0634\u062a \u0645\u063a\u0630\u06cc \u0636\u0631\u0648\u0631\u06cc \u0648 \u0645\u0647\u0645 \u062f\u06cc\u06af\u0631\u06cc \u0645\u06cc\u200c\u0631\u0648\u06cc\u0645. \u06cc\u06a9 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0627\u0635\u0648\u0644\u06cc \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u06cc\u062f \u062d\u0627\u0648\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0641\u06cc \u0628\u0627\u0634\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0632\u0646\u0627\u0646\u06cc \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u062f\u0627\u0631\u0646\u062f \u0628\u0627\u06cc\u062f \u0631\u0648\u0632\u0627\u0646\u0647 \u06f1.\u06f7 \u062a\u0627 \u06f1.\u06f8 \u06af\u0631\u0645 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f \u062f\u06cc\u0627\u0641\u062a \u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0627\u0632 <a href=\"https:\/\/fitamin.ir\/mag\/yummy-high-protein-and-low-fat-food\/\" data-type=\"post\" data-id=\"1032\" target=\"_blank\" rel=\"noreferrer noopener\">\u063a\u0630\u0627\u0647\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc<\/a> \u06a9\u0627\u0645\u0644 \u0645\u0627\u0646\u0646\u062f \u063a\u0630\u0627\u0647\u0627\u06cc \u062d\u06cc\u0648\u0627\u0646\u06cc (\u06af\u0648\u0634\u062a\u060c \u0644\u0628\u0646\u06cc\u0627\u062a) \u0648 \u06cc\u0627 \u0645\u0646\u0627\u0628\u0639 \u06af\u06cc\u0627\u0647\u06cc \u06a9\u0627\u0645\u0644 \u0645\u0627\u0646\u0646\u062f (\u0646\u062e\u0648\u062f \u06cc\u0627 \u0639\u062f\u0633) \u062a\u0627\u0645\u06cc\u0646 \u0634\u0648\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0644\u06cc\u0644 \u0627\u0647\u0645\u06cc\u062a \u0645\u0646\u0627\u0628\u0639 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u062d\u06cc\u0648\u0627\u0646\u06cc \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0622\u0645\u06cc\u0646\u0647 \u0636\u0631\u0648\u0631\u06cc \u0628\u0647 \u0648\u0641\u0648\u0631 \u062f\u0631 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u200c\u0647\u0627\u06cc \u062d\u06cc\u0648\u0627\u0646\u06cc \u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u060c \u0647\u0645\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0633\u0646\u062a\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627 \u0631\u0627 \u062a\u062d\u0631\u06cc\u06a9 \u06a9\u0631\u062f\u0647 \u0648 \u062a\u062c\u0632\u06cc\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u0645\u062a\u0648\u0642\u0641 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/01\/protein-for-body.jpg\" alt=\"\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646\" class=\"wp-image-31902\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/01\/protein-for-body.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/01\/protein-for-body-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0628\u062f\u0648\u0646 \u062f\u0627\u0631\u0648 \u0648 \u0645\u06a9\u0645\u0644 \u0634\u062f\u0646\u06cc \u0627\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0628\u062a\u0647 \u06a9\u0647 \u0634\u062f\u0646\u06cc \u0627\u0633\u062a\u061b \u0642\u0637\u0639\u0627 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0628\u062f\u0648\u0646 \u0645\u0635\u0631\u0641 \u0647\u06cc\u0686 \u0645\u06a9\u0645\u0644\u06cc \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06a9\u0627\u0645\u0644\u0627 \u0645\u0648\u0641\u0642 \u0628\u0627\u0634\u062f. \u0645\u06a9\u0645\u0644 \u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u0627\u0632 \u0627\u0633\u0645\u0634 \u067e\u06cc\u062f\u0627\u0633\u062a\u060c \u06cc\u06a9 \u062a\u06a9\u0645\u06cc\u0644 \u06a9\u0646\u0646\u062f\u0647 \u062f\u0631 \u067e\u0631\u0648\u0633\u0647 \u0648\u0631\u0632\u0634 \u0627\u0633\u062a. \u0627\u06af\u0631 \u0634\u0645\u0627 \u0627\u0635\u0648\u0644 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0631\u0627 \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f \u0648 <strong>\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0648\u0631\u0632\u0634\u06cc \u0645\u0646\u0627\u0633\u0628 \u0648 \u0627\u0635\u0648\u0644\u06cc\u060c \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u06a9\u0627\u0641\u06cc \u0648 \u0631\u0648\u062d\u06cc\u0647 \u062e\u0648\u0628\u06cc<\/strong> \u062f\u0627\u0634\u062a\u0647\u200c\u0628\u0627\u0634\u06cc\u062f\u060c \u0628\u062f\u0648\u0646 \u06a9\u0645\u06a9 \u06af\u0631\u0641\u062a\u0646 \u0627\u0632 \u0645\u06a9\u0645\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0632 \u0631\u0634\u062f \u0628\u062f\u0646 \u0646\u0686\u0631\u0627\u0644 \u062e\u0648\u062f \u0644\u0630\u062a \u0628\u0628\u0631\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0628\u062a\u0647 \u0648\u0627\u0642\u0639\u06cc\u062a \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0647\u0645\u0647 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627 \u0628\u062f \u0646\u06cc\u0633\u062a\u0646\u062f \u0648 \u0627\u06af\u0631 \u0627\u0632 \u062f\u0627\u0631\u0648\u062e\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u0645\u0639\u062a\u0628\u0631 \u0648 \u0628\u0627 \u0645\u0634\u0648\u0631\u062a \u0645\u0631\u0628\u06cc \u06a9\u0627\u0631\u0634\u0646\u0627\u0633 \u0627\u0646\u062a\u062e\u0627\u0628 \u0634\u0648\u0646\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0645\u0633\u06cc\u0631 (\u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646) \u0631\u0627 \u0622\u0633\u0627\u0646\u200c\u062a\u0631 \u0648 \u0647\u0645\u0648\u0627\u0631\u062a\u0631 \u06a9\u0646\u0646\u062f. \u0627\u0645\u0627 \u0628\u062f\u0648\u0646 \u0622\u0646\u200c\u0647\u0627 \u0647\u0645 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0647\u062f\u0641 \u062e\u0648\u062f \u0628\u0631\u0633\u06cc\u062f.<\/p>\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\/rules-to-detect-fake-bodybuilding-supplement\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0634\u062e\u06cc\u0635 \u0645\u06a9\u0645\u0644 \u062a\u0642\u0644\u0628\u06cc \u0627\u0632 \u0627\u0635\u0644<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631\u0628\u0627\u0631\u0647 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u0642\u0636\u06cc\u0647 \u0641\u0631\u0642 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0642\u0637\u0639\u0627 \u0648 \u0641\u0642\u0637 \u0628\u0627\u06cc\u062f \u0628\u0647 \u062f\u0633\u062a\u0648\u0631 \u067e\u0632\u0634\u06a9 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0634\u0648\u0646\u062f \u0648 \u0647\u0631\u06af\u0632 \u0628\u0647 \u062a\u0648\u0635\u06cc\u0647 \u062f\u0648\u0633\u062a\u0627\u0646 \u0628\u0627\u0634\u06af\u0627\u0647 \u06cc\u0627 \u0622\u0646\u0686\u0647 \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646\u062a\u0631\u0646\u062a \u0645\u06cc\u200c\u062e\u0648\u0627\u0646\u06cc\u062f (\u0648 \u06cc\u0627 \u062d\u062a\u06cc \u062a\u0648\u0635\u06cc\u0647 \u0645\u0631\u0628\u06cc) \u0633\u0631\u0627\u063a \u0647\u06cc\u0686 \u0646\u0648\u0639 \u062f\u0627\u0631\u0648\u06cc\u06cc \u0646\u0631\u0648\u06cc\u062f\u061b \u0686\u0631\u0627\u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0635\u0648\u0631\u062a \u0628\u0627 \u0633\u0644\u0627\u0645\u062a\u06cc \u062e\u0648\u062f \u0628\u0627\u0632\u06cc \u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0642\u06cc\u0642\u062a\u06cc \u06a9\u0647 \u0628\u0627\u06cc\u062f \u062f\u0631\u0628\u0627\u0631\u0647 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0628\u062f\u0627\u0646\u06cc\u062f\u060c \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0632\u0646\u0627\u0646 \u0647\u0645 \u0645\u062b\u0644 \u0645\u0631\u062f\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0639\u0636\u0644\u0647 \u0628\u0633\u0627\u0632\u0646\u062f \u0627\u0645\u0627 \u0631\u0648\u0646\u062f \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u062f\u0631 \u0632\u0646\u0627\u0646 \u0648 \u0645\u0631\u062f\u0627\u0646 \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a \u0648 \u0647\u06cc\u0686 \u0632\u0646\u06cc \u0628\u0627 \u0648\u0631\u0632\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u0627\u0646\u062f\u0627\u0645\u06cc \u0645\u0631\u062f\u0627\u0646\u0647 \u067e\u06cc\u062f\u0627 \u0646\u062e\u0648\u0627\u0647\u062f \u06a9\u0631\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u06a9\u0627\u062a \u0645\u0647\u0645 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0632\u0646\u0627\u0646 \u0631\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u06af\u0641\u062a\u06cc\u0645 \u0648 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0631\u0627 \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u0622\u0648\u0631\u062f\u06cc\u0645. \u0642\u0637\u0639\u0627 \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u062a\u06cc\u062c\u0647 \u0628\u0627\u06cc\u062f \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0627\u0634\u062a\u0647 \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\n<p class=\"wp-block-paragraph\"><strong>\u0645\u0646\u0627\u0628\u0639<\/strong>: <a href=\"https:\/\/www.verywellfit.com\/diet-mistakes-women-make-trying-to-gain-muscle-3121318\" data-type=\"URL\" data-id=\"https:\/\/www.verywellfit.com\/diet-mistakes-women-make-trying-to-gain-muscle-3121318\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">verywellfit<\/a> &#8211; <a href=\"https:\/\/www.stylist.co.uk\/life\/weightlifting-how-long-does-it-take-to-build-muscle-weight-training-lifting-weights\/331184#:~:text=%E2%80%9CIf%20you&#039;re%20relatively%20new,see%20a%20really%20noticeable%20difference.\" data-type=\"URL\" data-id=\"https:\/\/www.stylist.co.uk\/life\/weightlifting-how-long-does-it-take-to-build-muscle-weight-training-lifting-weights\/331184#:~:text=%E2%80%9CIf%20you&#039;re%20relatively%20new,see%20a%20really%20noticeable%20difference.\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">stylist<\/a> &#8211; <a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a19966904\/muscle-definition\/\" data-type=\"URL\" data-id=\"https:\/\/www.womenshealthmag.com\/fitness\/a19966904\/muscle-definition\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">womenshealthmag<\/a> &#8211; <a href=\"https:\/\/www.healthshots.com\/fitness\/muscle-gain\/should-women-train-differently-than-men-to-gain-muscle-experts-reveal\/\" data-type=\"URL\" data-id=\"https:\/\/www.healthshots.com\/fitness\/muscle-gain\/should-women-train-differently-than-men-to-gain-muscle-experts-reveal\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">healthshots<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0639\u0645\u0648\u0645 \u0645\u0631\u062f\u0645 \u062a\u0635\u0648\u0631 \u062f\u0631\u0633\u062a\u06cc \u0627\u0632 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0646\u062f\u0627\u0631\u0646\u062f \u0648 \u0641\u06a9\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0632\u0646\u06cc \u06a9\u0647 \u0628\u0647 \u0647\u0627\u0644\u062a\u0631 \u062f\u0633\u062a \u0628\u0632\u0646\u062f\u060c \u0631\u0648\u0632 \u0628\u0639\u062f \u0634\u0628\u06cc\u0647 \u0622\u0631\u0646\u0648\u0644\u062f \u06cc\u0627 \u0647\u0627\u0644\u06a9 \u0627\u0632 \u062e\u0648\u0627\u0628 \u0628\u06cc\u062f\u0627\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u0632 \u0637\u0631\u0641\u06cc \u0628\u0631\u062e\u06cc \u0647\u0645 \u0645\u0639\u062a\u0642\u062f\u0646\u062f \u06a9\u0647 \u0632\u0646\u0627\u0646 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0641\u06cc\u0632\u06cc\u0648\u0644\u0648\u0698\u06cc \u0645\u062a\u0641\u0627\u0648\u062a \u0642\u0627\u062f\u0631 [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":44964,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[212,27],"class_list":["post-31869","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\/31869","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=31869"}],"version-history":[{"count":34,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/31869\/revisions"}],"predecessor-version":[{"id":84563,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/31869\/revisions\/84563"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/44964"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=31869"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=31869"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=31869"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}