{"id":3428,"date":"2024-03-04T11:00:00","date_gmt":"2024-03-04T07:30:00","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=3428"},"modified":"2024-05-19T15:14:47","modified_gmt":"2024-05-19T11:44:47","slug":"how-to-jump-higher","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/how-to-jump-higher\/","title":{"rendered":"\u0686\u06af\u0648\u0646\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u0645 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634\u060c \u0628\u0644\u0646\u062f\u062a\u0631 \u0628\u067e\u0631\u06cc\u0645\u061f"},"content":{"rendered":"\n<p>\u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634 \u06a9\u062f\u0627\u0645 \u0647\u0633\u062a\u0646\u062f\u061f \u0686\u06af\u0648\u0646\u0647 \u067e\u0631\u0634 \u0628\u0644\u0646\u062f \u0648 \u0628\u0644\u0646\u062f\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u0645\u061f \u0627\u0635\u0644\u0627 \u0686\u0637\u0648\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u0627\u0646\u0642\u062f\u0631 \u0628\u0627\u0644\u0627 \u0628\u067e\u0631\u06cc\u0645 \u06a9\u0647 \u0627\u0646\u06af\u0627\u0631 \u067e\u0631\u0648\u0627\u0632 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645\u061f&nbsp;\u00ab\u067e\u0631\u0634 \u0627\u0632 \u0627\u062a\u0641\u0627\u0639\u00bb \u06cc\u06a9 \u0631\u0634\u062a\u0647 \u0648\u0631\u0632\u0634\u06cc \u062f\u0631 \u0645\u0633\u0627\u0628\u0642\u0627\u062a \u062f\u0648\u0648\u0645\u06cc\u062f\u0627\u0646\u06cc \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0647\u0631 \u0633\u0627\u0644\u0647 \u0631\u06a9\u0648\u0631\u062f\u0647\u0627\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0631\u0627 \u0647\u0645 \u062c\u0627\u0628\u0647\u200c\u062c\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062c\u0630\u0627\u0628 \u0627\u0633\u062a \u0645\u06af\u0631 \u0646\u0647\u061f <\/p>\n\n\n\n<p>\u062e\u0648\u0634\u0628\u062e\u062a\u0627\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u0686\u0646\u06cc\u0646 \u067e\u0631\u0634\u200c\u0647\u0627\u06cc\u06cc \u0686\u0646\u062f\u0627\u0646 \u062a\u062e\u06cc\u0644\u06cc \u0646\u06cc\u0633\u062a. \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u06cc\u0646 \u0647\u062f\u0641 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0639\u062c\u06cc\u0628 \u0648 \u063a\u0631\u06cc\u0628\u06cc \u0646\u062f\u0627\u0631\u06cc\u062f. \u0641\u0642\u0637 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0627\u0635\u0648\u0644\u06cc \u0648 \u062f\u0631\u0633\u062a \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634 \u0631\u0627 \u0622\u0645\u0648\u0632\u0634 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u067e\u0631\u0634 \u0628\u0644\u0646\u062f \u0686\u0647 \u0641\u0648\u0627\u06cc\u062f\u06cc \u062f\u0627\u0631\u062f \u0648 \u062f\u0631 \u06a9\u062f\u0627\u0645 \u0631\u0634\u062a\u0647\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u06a9\u0627\u0631\u0628\u0631\u062f \u062f\u0627\u0631\u062f\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u067e\u0631\u0634 \u0628\u0644\u0646\u062f \u0641\u0642\u0637 \u06cc\u06a9 \u0647\u06cc\u062c\u0627\u0646 \u0648 \u0644\u0630\u062a \u063a\u0644\u0628\u0647 \u0628\u0631 \u0646\u06cc\u0631\u0648\u06cc \u062c\u0627\u0630\u0628\u0647 \u0632\u0645\u06cc\u0646 \u0646\u06cc\u0633\u062a! \u0628\u0644\u06a9\u0647 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc-\u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u062e\u0648\u0628 \u0627\u0633\u062a \u06a9\u0647 \u0647\u0645 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0634\u0645\u0627 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc \u06a9\u0646\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0647\u0645 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0628\u0647 \u062d\u0633\u0627\u0628 \u0645\u06cc\u200c\u0622\u06cc\u062f. <\/p>\n\n\n\n<p>\u067e\u0631\u06cc\u062f\u0646 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0639\u0635\u0628\u060c \u0639\u0636\u0644\u0647\u060c \u0627\u0646\u0639\u0637\u0627\u0641 \u0648 \u0686\u0627\u0628\u06a9\u06cc\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0631\u0627\u06a9\u0645 \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628 \u0648 \u0639\u0631\u0648\u0642 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0646\u06a9\u062a\u0647 \u0628\u0639\u062f\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u0648\u0631\u0632\u0634\u060c\u200c \u0647\u0631 \u0646\u0648\u0639 \u0648\u0631\u0632\u0634\u06cc\u060c \u06cc\u06a9 \u0634\u06cc\u0648\u0647 \u0628\u0633\u06cc\u0627\u0631 \u062e\u0648\u0628 \u0648 \u0633\u0627\u0644\u0645 \u0628\u0631\u0627\u06cc <a href=\"https:\/\/fitamin.ir\/mag\/stress-relief-exercises\/\" data-type=\"post\" data-id=\"302\" target=\"_blank\" rel=\"noreferrer noopener\">\u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633<\/a> \u0648 \u0628\u0647\u0628\u0648\u062f \u0633\u0644\u0627\u0645\u062a \u0631\u0648\u0627\u0646 \u0627\u0633\u062a \u0648 \u067e\u0631\u0634 \u0646\u06cc\u0632 \u0686\u0646\u06cc\u0646 \u0627\u062b\u0631\u06cc \u062f\u0627\u0631\u062f. \u062f\u0648\u067e\u0627\u0645\u06cc\u0646 \u0648 \u0627\u0646\u062f\u0648\u0631\u0641\u06cc\u0646 \u0622\u0632\u0627\u062f \u0634\u062f\u0647 \u062f\u0631 \u0637\u0648\u0644 \u067e\u0631\u0634 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u062e\u0644\u0642 \u0648 \u062e\u0648 \u0648 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0686\u0647 \u0641\u0642\u0637 \u06f1\u06f5 \u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631 \u0628\u067e\u0631\u06cc\u062f\u060c \u0686\u0647 \u06cc\u06a9 \u0645\u062a\u0631 \u0627\u0632 \u0627\u06cc\u0646 \u0641\u0648\u0627\u06cc\u062f \u0628\u0647\u0631\u0647 \u0645\u0646\u062f \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\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\/2022\/02\/Frame-1-2024-03-02T142331-compressed.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634\" class=\"wp-image-40703\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/Frame-1-2024-03-02T142331-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/Frame-1-2024-03-02T142331-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\">\u067e\u0631\u0634 \u0628\u0644\u0646\u062f \u062f\u0631 \u0686\u0647 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc\u06cc \u0628\u0647 \u062f\u0631\u062f \u0645\u06cc\u200c\u062e\u0648\u0631\u062f\u061f<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0628\u0633\u06a9\u062a\u0628\u0627\u0644 \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/how-to-spike-a-volleyball\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/how-to-spike-a-volleyball\/\" rel=\"noreferrer noopener\">\u0648\u0627\u0644\u06cc\u0628\u0627\u0644<\/a>:<\/strong> \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634 \u062f\u0631 \u0627\u06cc\u0646 \u062f\u0648 \u0631\u0634\u062a\u0647 \u0648\u0631\u0632\u0634\u06cc \u0628\u0631\u0627\u06cc \u0627\u0645\u062a\u06cc\u0627\u0632 \u06af\u0631\u0641\u062a\u0646 \u06cc\u0627 \u06af\u0631\u0641\u062a\u0646 \u062a\u0648\u067e \u0628\u0647 \u0634\u062f\u062a \u0645\u0647\u0645 \u0627\u0633\u062a\u061b \u0646\u0635\u0641 \u0632\u0645\u0627\u0646 \u0628\u0627\u0632\u06cc\u060c <a href=\"https:\/\/fitamin.ir\/mag\/strenghth-training-for-basketball-players\/\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/strenghth-training-for-basketball-players\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0628\u0633\u06a9\u062a\u0628\u0627\u0644\u06cc\u0633\u062a\u200c\u0647\u0627<\/a> \u0648 \u0648\u0627\u0644\u06cc\u0628\u0627\u0644\u06cc\u0633\u062a\u200c\u0647\u0627 \u0631\u0648\u06cc \u0647\u0648\u0627 \u0648 \u062f\u0631 \u062d\u0627\u0644 \u067e\u0631\u0634 \u0647\u0633\u062a\u0646\u062f!<\/li>\n\n\n\n<li><strong>\u0648\u0631\u0632\u0634\u200c \u062f\u0648\u0645\u06cc\u062f\u0627\u0646\u06cc:<\/strong> \u0631\u0634\u062a\u0647 \u062f\u0648 \u0645\u06cc\u062f\u0627\u0646\u06cc \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u0686\u0646\u062f \u0645\u0627\u062f\u0647\u200c\u0627\u06cc \u0627\u0633\u062a \u06a9\u0647 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0627\u062f\u0647\u200c\u0647\u0627\u06cc\u0634 \u0628\u0647 \u067e\u0631\u0634 \u0637\u0648\u0644 \u0648 \u067e\u0631\u0634 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u062e\u062a\u0635\u0627\u0635 \u062f\u0627\u0631\u062f. <\/li>\n\n\n\n<li><strong>\u0648\u0631\u0632\u0634\u200c \u067e\u0627\u0631\u06a9\u0648\u0631 \u0648 \u0698\u06cc\u0645\u0646\u0627\u0633\u062a\u06cc\u06a9:<\/strong> \u062f\u0631 \u067e\u0627\u0631\u06a9\u0648\u0631\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634 \u0628\u0631\u0627\u06cc \u0639\u0628\u0648\u0631 \u0627\u0632 \u0645\u0648\u0627\u0646\u0639 \u0648 \u062a\u0633\u0644\u0637 \u0628\u0631 \u0641\u0636\u0627\u060c \u0645\u0647\u0645 \u0627\u0633\u062a. \u067e\u0627\u0631\u06a9\u0648\u0631\u06a9\u0627\u0631\u0627\u0646 \u06af\u0627\u0647\u06cc \u0627\u0648\u0642\u0627\u062a \u0686\u0646\u062f\u06cc\u0646 \u0645\u062a\u0631 \u0645\u06cc\u200c\u067e\u0631\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0698\u06cc\u0645\u0646\u0627\u0633\u062a\u200c\u0647\u0627 \u062f\u0631 \u0627\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06cc\u0627 \u0645\u0627\u062f\u0647\u200c\u0647\u0627\u06cc \u0645\u0633\u0627\u0628\u0642\u0627\u062a \u067e\u0631\u06cc\u062f\u0646\u200c\u0647\u0627\u06cc \u0628\u0644\u0646\u062f \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/li>\n\n\n\n<li><strong>\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0642\u062f\u0631\u062a\u06cc \u0648 \u06a9\u0631\u0627\u0633 \u0641\u06cc\u062a:<\/strong> \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634 \u06cc\u06a9 \u0642\u0633\u0645\u062a \u0627\u0632 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u06cc\u0633\u062a\u060c \u0627\u0645\u0627 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u06cc\u0627 \u06a9\u0631\u0627\u0633 \u0641\u06cc\u062a \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f\u060c \u0686\u0631\u0627\u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0648 \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0627\u0646\u0639\u0637\u0627\u0641 \u0648 \u0686\u0627\u0628\u06a9\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0645\u0641\u06cc\u062f \u0628\u0627\u0634\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<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\/cross-fit-workouts\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0631\u0627\u0633 \u0641\u06cc\u062a\u061b \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0631\u0627\u0633 \u0641\u06cc\u062a \u062d\u0631\u0641\u0647\u200c\u0627\u06cc<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0686\u0647 \u0639\u0648\u0627\u0645\u0644\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634 \u0627\u062b\u0631\u06af\u0630\u0627\u0631 \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>\u0639\u0648\u0627\u0645\u0644 \u0645\u062e\u062a\u0644\u0641\u06cc \u0628\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0631\u062a\u0641\u0627\u0639 \u067e\u0631\u0634 \u06cc\u06a9 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0645\u0648\u062b\u0631 \u0647\u0633\u062a\u0646\u062f\u060c \u0627\u06cc\u0646 \u0639\u0648\u0627\u0645\u0644\u060c \u062c\u0646\u0628\u0647\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641\u06cc \u0627\u0632 \u062c\u0645\u0644\u0647 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc\u200c\u0647\u0627\u06cc \u062c\u0633\u0645\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u067e\u0631\u0634 \u0645\u062b\u0644 \u0645\u0646\u062d\u0646\u06cc \u062f\u0648\u06cc\u062f\u0646 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0648 \u06cc\u0627 \u0634\u062a\u0627\u0628 \u0648 \u0633\u0631\u0639\u062a\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f \u0631\u0627 \u0634\u0627\u0645\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<p>\u0627\u06af\u0631 \u0628\u0647 \u0632\u0628\u0627\u0646 \u0633\u0627\u062f\u0647 \u0628\u062e\u0648\u0627\u0647\u06cc\u0645 \u0628\u06af\u0648\u06cc\u06cc\u0645 \u0628\u0647 \u0635\u0648\u0631\u062a \u06a9\u0644\u06cc \u0686\u0647 \u0639\u0648\u0627\u0645\u0644\u06cc \u0628\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634 \u06cc\u06a9 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a\u060c \u0628\u0627\u06cc\u062f \u0627\u06cc\u0646 \u0639\u0648\u0627\u0645\u0644 \u0631\u0627 \u0641\u0647\u0631\u0633\u062a \u06a9\u0646\u06cc\u0645.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0647 \u0648\u06cc\u0698\u0647 \u062f\u0631 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647<\/strong><br>\u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0646\u06cc\u0631\u0648\u06cc \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u0632\u06cc\u0627\u062f\u06cc \u062a\u0648\u0644\u06cc\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0631\u062a\u0641\u0627\u0639 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b \u0627\u06af\u0631 \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646 \u0648 \u0633\u0627\u0642 \u067e\u0627 \u0636\u0639\u06cc\u0641 \u0628\u0627\u0634\u0646\u062f\u060c \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634 \u0639\u0645\u0644\u06a9\u0631\u062f \u0686\u0646\u062f\u0627\u0646 \u062e\u0648\u0628\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<br><\/li>\n\n\n\n<li><strong>\u0686\u0627\u0628\u06a9\u06cc \u0648 \u0627\u0646\u0639\u0637\u0627\u0641 \u0628\u062f\u0646 <\/strong><br>\u0686\u0627\u0628\u06a9 \u0628\u0648\u062f\u0646 \u0628\u062f\u0646 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0628\u0647 \u0627\u0648 \u0627\u062c\u0627\u0632\u0647 \u0645\u06cc \u062f\u0647\u062f \u062a\u0627 \u0622\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0633\u0631\u0639\u062a \u0628\u06af\u06cc\u0631\u062f \u0648 \u0628\u0627 \u062f\u0642\u062a \u062d\u06cc\u0646 \u067e\u0631\u0634 \u062a\u063a\u06cc\u06cc\u0631 \u062c\u0647\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u060c \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u06a9\u0647 \u0630\u0631\u0647\u200c\u0627\u06cc \u062a\u0639\u0627\u062f\u0644\u0634 \u0631\u0627 \u0627\u0632 \u062f\u0633\u062a \u062f\u0647\u062f.<br><\/li>\n\n\n\n<li><strong>\u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u067e\u0631\u0634 <\/strong><br>\u0647\u0631\u0686\u0642\u062f\u0631 \u0647\u0645 \u0642\u0648\u06cc \u0628\u0627\u0634\u06cc\u062f \u0627\u0645\u0627 \u062a\u0627 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0628\u0644\u062f \u0646\u0628\u0627\u0634\u06cc\u062f \u0686\u0637\u0648\u0631 \u0633\u0631\u0639\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0634\u062a\u0627\u0628 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u067e\u0631\u0634 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u0645\u062f\u06cc\u0631\u06cc\u062a \u06a9\u0646\u06cc\u062f\u060c \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0631\u06a9\u0648\u0631\u062f \u0637\u0648\u0644 \u06cc\u0627 \u0627\u0631\u062a\u0641\u0627\u0639 \u067e\u0631\u0634 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0628\u062f\u0647\u06cc\u062f. \u067e\u0633 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0627\u0632 \u06cc\u06a9 \u0645\u0631\u0628\u06cc \u062f\u0648\u0645\u06cc\u062f\u0627\u0646\u06cc \u06a9\u0645\u06a9 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u0634\u0645\u0627 \u0631\u0627 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634 \u0631\u0627\u0647\u0646\u0645\u0627\u06cc\u06cc \u06a9\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/Frame-1-2024-02-15T120040-compressed.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634\" class=\"wp-image-40704\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/Frame-1-2024-02-15T120040-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/Frame-1-2024-02-15T120040-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<h2 class=\"wp-block-heading\" id=\"\u067e\u0631\u0634-\u0628\u0644\u0646\u062f-\u0648-\u067e\u0631\u0648\u0627\u0632\u06cc-\u0628\u0627-\u0622\u0645\u0648\u0632\u0634-\u0645\u0631\u062d\u0644\u0647-\u0628\u0647-\u0645\u0631\u062d\u0644\u0647-\u0627\u0641\u0632\u0627\u06cc\u0634-\u067e\u0631\u0634\">\u0686\u06af\u0648\u0646\u0647 \u067e\u0631\u0634 \u0628\u0644\u0646\u062f\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u0645\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0686\u06af\u0648\u0646\u0647 \u067e\u0631\u0634 \u062e\u0648\u062f \u0631\u0627 \u0632\u06cc\u0627\u062f \u06a9\u0646\u06cc\u0645\u061f \u0631\u0627\u0632 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0628\u0644\u0646\u062f\u062a\u0631 \u067e\u0631\u0634 \u0686\u06cc\u0633\u062a\u061f \u067e\u0631\u0634 \u0628\u0644\u0646\u062f \u0686\u0646\u062f \u062a\u06a9\u0646\u06cc\u06a9 \u0648 \u0645\u0631\u062d\u0644\u0647 \u0645\u0647\u0645 \u062f\u0627\u0631\u062f \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0627\u06cc\u0646 \u0645\u0631\u0627\u062d\u0644 \u0639\u0628\u0648\u0631 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0647\u062f\u0641 \u062e\u0648\u062f \u0628\u0631\u0633\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-\u0642\u0648\u06cc-\u062a\u0631-\u0634\u0648\u06cc\u062f\">\u06f1. \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f!<\/h3>\n\n\n\n<p>\u06a9\u0644\u06cc\u062f\u06cc\u200c\u062a\u0631\u06cc\u0646 \u0646\u06a9\u062a\u0647 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0627\u0633\u062a. \u0647\u0631 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u06cc \u0628\u062a\u0648\u0627\u0646\u062f \u0646\u06cc\u0631\u0648\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u062a\u0648\u0644\u06cc\u062f \u06a9\u0646\u062f\u060c \u0642\u0637\u0639\u0627\u064b \u067e\u0631\u0634 \u0628\u0644\u0646\u062f\u062a\u0631\u06cc \u0647\u0645 \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u0634\u062a.<\/p>\n\n\n\n<p>\u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647\u060c \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0631\u0648\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc\u0650 \u0627\u06cc\u0646 \u0628\u062e\u0634 \u0627\u0632 \u0628\u062f\u0646 \u0627\u0633\u062a. \u06cc\u0639\u0646\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0628\u0627\u06cc\u062f \u0633\u0631\u0627\u063a \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u0645\u062b\u0644 \u0627\u0633\u06a9\u0648\u0627\u062a\u060c \u062f\u062f\u0644\u06cc\u0641 \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/front-lunge-vs-reverse-lunge\/\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/front-lunge-vs-reverse-lunge\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0644\u0627\u0646\u06af<\/a> \u0628\u0631\u0648\u06cc\u062f.<\/p>\n\n\n\n<p>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u06a9\u0647 \u062f\u0631 \u0632\u06cc\u0631 \u0646\u0645\u0627\u06cc\u0634 \u062f\u0627\u062f\u0647 \u0634\u062f\u0647 \u0631\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06cc\u06a9\u200c\u0631\u0648\u0632 \u062f\u0631\u0645\u06cc\u0627\u0646 \u062f\u0646\u0628\u0627\u0644 \u06a9\u0646\u06cc\u062f. \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u060c \u0627\u0632 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u067e\u0627\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0634\u06af\u0641\u062a\u200c\u0632\u062f\u0647 \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0646\u0627\u0645 \u062d\u0631\u06a9\u062a<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0633\u06a9\u0627\u062a<\/a> \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f0\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062f\u062f\u0644\u06cc\u0641\u062a \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4 \u0633\u062a \u06f8\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0644\u0627\u0646\u06af \u0628\u0647 \u067e\u0647\u0644\u0648 \u0646\u0634\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0647\u0631 \u067e\u0627 <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0628\u0627-\u062f\u0645\u0628\u0644-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062e\u0648\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0633\u0631 \u0648 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 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href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" target=\"0\"]\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062f\u062f\u0644\u06cc\u0641\u062a \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u062f\u062f\u0644\u06cc\u0641\u062a-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062f\u062f\u0644\u06cc\u0641\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>\u062f\u0645\u0628\u0644\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u0648 \u062c\u0644\u0648\u06cc \u0631\u0627\u0646\u200c\u0647\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0645\u062a\u0645\u0627\u06cc\u0644 \u0628\u0647 \u0639\u0642\u0628\u060c \u06a9\u0645\u0631 \u06a9\u0645\u06cc \u0642\u0648\u0633 \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u0628\u0627\u0634\u0646\u062f\u061b \u0627\u06cc\u0646 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\u0639\u0636\u0644\u0627\u062a \u0644\u062a[\/sr-link]\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u0628\u0647 \u067e\u0647\u0644\u0648 \u0646\u0634\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0644\u0627\u0646\u06af-\u0628\u0647-\u067e\u0647\u0644\u0648-\u0646\u0634\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u067e\u0647\u0644\u0648 \u0646\u0634\u0631<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\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>\u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0627 \u067e\u0627\u06cc \u0686\u067e \u0628\u0647 \u0633\u0645\u062a \u0686\u067e \u062e\u0648\u062f \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0647\u200c\u0637\u0648\u0631 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0627\u0632 \u0631\u0648\u0628\u0631\u0648\u06cc \u0628\u062f\u0646 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u067e\u0627\u06cc \u0686\u067e \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\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\u0634\u062a\u0647 \u0648 \u062f\u0633\u062a\u0627\u0646 \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0635\u0627\u0641 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f \u062a\u0627 \u0645\u0648\u0627\u0632\u06cc \u0632\u0645\u06cc\u0646 \u0634\u0648\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u062a\u06a9\u0631\u0627\u0631 \u0628\u0639\u062f\u06cc \u062d\u0631\u06a9\u062a\u060c \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0628\u0628\u0631\u06cc\u062f \u0648 \u0647\u0645\u06cc\u0646 \u0631\u0648\u0646\u062f \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/how-to-do-lunges-and-why\/\" target=\"0\"]\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0628\u0631\u0627\u06cc \u0686\u06cc \u062e\u0648\u0628\u0647 \u0648 \u0686\u0637\u0648\u0631 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u06cc\u0645\u061f[\/sr-link]\n\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\" id=\"2-\u0634\u062a\u0627\u0628-\u0628\u06af\u06cc\u0631\u06cc\u062f\">\u06f2. \u0634\u062a\u0627\u0628 \u0628\u06af\u06cc\u0631\u06cc\u062f!<\/h3>\n\n\n\n<p>\u06cc\u06a9\u06cc\u200c\u062f\u06cc\u06af\u0631 \u0627\u0632 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634\u060c \u0633\u0631\u0639\u062a \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0634\u062a\u0627\u0628 \u0627\u0633\u062a. \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0642\u062f\u0631\u062a \u0646\u0642\u0634 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645\u06cc \u062f\u0627\u0631\u062f\u060c \u0627\u0645\u0627 \u0627\u06af\u0631 \u0633\u0631\u0639\u062a\u060c \u0686\u0627\u0634\u0646\u06cc\u0650 \u06a9\u0627\u0631 \u0646\u0628\u0627\u0634\u062f\u060c \u0647\u06cc\u0686 \u062a\u0623\u062b\u06cc\u0631\u06cc \u0628\u0631 \u0631\u0648\u06cc \u0645\u06cc\u0632\u0627\u0646 \u067e\u0631\u0634 \u0634\u0645\u0627 \u0646\u062e\u0648\u0627\u0647\u062f \u062f\u0627\u0634\u062a.<\/p>\n\n\n\n<p>\u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u200c\u06a9\u0647 \u06cc\u06a9 \u067e\u0631\u0634 \u0645\u0639\u0645\u0648\u0644\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u060c \u062a\u0646\u0647\u0627 \u06f5 \u062b\u0627\u0646\u06cc\u0647 \u0632\u0645\u0627\u0646 \u062a\u0627 \u062a\u0648\u0644\u06cc\u062f \u0646\u06cc\u0631\u0648\u06cc \u0644\u0627\u0632\u0645 \u0628\u0631\u0627\u06cc \u067e\u0631\u0634 \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u0634\u062a. \u0647\u0631 \u0646\u06cc\u0631\u0648\u06cc\u06cc \u06a9\u0647 \u0628\u0639\u062f \u0627\u0632 \u0627\u06cc\u0646 \u0645\u062f\u062a \u062a\u0648\u0644\u06cc\u062f \u0634\u0648\u062f\u060c \u062f\u06cc\u06af\u0631 \u0645\u0646\u062c\u0631\u0628\u0647 \u067e\u0631\u0634 \u0646\u062e\u0648\u0627\u0647\u062f \u0634\u062f. \u0628\u0644\u06a9\u0647 \u062a\u0628\u062f\u06cc\u0644 \u0628\u0647 \u062c\u0647\u0634 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u0646\u062c\u0627\u0645 <a href=\"https:\/\/fitamin.ir\/mag\/plyometric-exercises\/\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/plyometric-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0644\u0627\u06cc\u0648\u0645\u062a\u0631\u06cc\u06a9<\/a> \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0634\u062a\u0627\u0628 \u0634\u0645\u0627 \u0639\u0627\u0644\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-\u0686\u0631\u0628\u06cc-\u0647\u0627-\u0631\u0627-\u0628\u0633\u0648\u0632\u0627\u0646\u06cc\u062f\">\u06f3. \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0627\u0636\u0627\u0641\u0647 \u0631\u0627 \u0628\u0633\u0648\u0632\u0627\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p>\u0648\u0642\u062a\u06cc \u06cc\u06a9 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0633\u0639\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u0634\u0648\u062f\u060c \u0628\u0627\u06cc\u062f \u0642\u062f\u0631\u062a \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u062a\u062d\u0645\u0644 \u0648\u0632\u0646 \u062e\u0648\u062f\u0634 \u0631\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f. \u0647\u0631\u0686\u0642\u062f\u0631 \u0648\u0632\u0646 \u0648 \u0686\u0631\u0628\u06cc\u0650 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u06a9\u0645\u062a\u0631 \u0628\u0627\u0634\u062f\u060c \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0646\u06cc\u0631\u0648\u06cc \u06a9\u0645\u062a\u0631\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u067e\u0631\u0634 \u0646\u06cc\u0627\u0632 \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u0634\u062a.<\/p>\n\n\n\n<p>\u0647\u0631 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u06cc \u06a9\u0647 \u0642\u0635\u062f \u062f\u0627\u0631\u062f \u067e\u0631\u0634 \u0628\u0644\u0646\u062f\u062a\u0631\u06cc \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 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src=\"https:\/\/fitamin.ir\/mag\/wp-content\/themes\/fitamin-theme\/assets\/images\/cta\/weight-loss-5.png\" alt=\"\u0645\u06cc\u062e\u0648\u0627\u06cc \u0648\u0632\u0646 \u06a9\u0645 \u06a9\u0646\u06cc\u061f!\" \/>\r\n        <\/div>\r\n        <div class=\"cta-box__header cta-box__header--no-border\">\r\n            <div class=\"cta-box__header-title font-weight-bold\">\u0645\u06cc\u062e\u0648\u0627\u06cc \u0648\u0632\u0646 \u06a9\u0645 \u06a9\u0646\u06cc\u061f!<\/div>\r\n        <\/div>\r\n        <div class=\"cta-box__body cta-box__body--white pb-5\">\u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0645 \u062f\u0644\u062e\u0648\u0627\u0647\u062a \u0628\u0631\u0633.<\/div>\r\n        <a\r\n          href=\"https:\/\/fitamin.ir\/weight-loss?input_channel_code=fitamin-article-form&content_code=cta_weight_loss_3\"\r\n          class=\"cta-box__form-btn cta-box__form-btn--block py-4\"\r\n        >\u062f\u0631\u06cc\u0627\u0641\u062a \u0628\u0631\u0646\u0627\u0645\u0647<\/a>\r\n    <\/form>\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\" id=\"4-\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc-\u0628\u062f\u0646\"> 4. \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u06a9\u0627\u0641\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f!<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0645\u062a\u0627\u0633\u0641\u0627\u0646\u0647 <a href=\"https:\/\/fitamin.ir\/mag\/muscle-recovery\/\" target=\"_blank\" data-type=\"post\" data-id=\"13339\" rel=\"noreferrer noopener\">\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc <\/a>\u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0631\u0634\u06cc\u060c \u062f\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0648\u0642\u0627\u062a \u0646\u0627\u062f\u06cc\u062f\u0647 \u06af\u0631\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0628\u0631 \u0627\u06cc\u0646 \u0628\u0627\u0648\u0631\u0646\u062f \u06a9\u0647 \u0647\u0631\u0686\u0642\u062f\u0631 \u0628\u06cc\u0634\u062a\u0631 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u0646\u062f\u060c \u0642\u0637\u0639\u0627\u064b \u0646\u062a\u06cc\u062c\u0647 \u0628\u0647\u062a\u0631\u06cc \u0647\u0645 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f\u061b \u0627\u0645\u0627 \u0627\u06cc\u0646 \u062a\u0635\u0648\u0631\u060c \u0628\u062f\u0648\u0646\u200c\u0650\u0634\u06a9 \u0645\u0646\u062c\u0631 \u0628\u0647 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u062e\u0648\u0627\u0647\u062f \u0634\u062f.<\/p>\n\n\n\n<p>\u06cc\u0627\u062f\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0647\u06cc\u0686 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\u0628\u0639\u062f \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u06cc\u06a9 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u06f4\u06f8 \u0633\u0627\u0639\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0634\u0648\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\" id=\"\u0646\u062d\u0648\u0647-\u0635\u062d\u06cc\u062d-\u0627\u0646\u062c\u0627\u0645-\u067e\u0631\u0634-\u0628\u0644\u0646\u062f\">\u06f5. \u0646\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u067e\u0631\u06cc\u062f\u0646 \u0631\u0627 \u0628\u06cc\u0627\u0645\u0648\u0632\u06cc\u062f!<\/h3>\n\n\n\n<p>\u0628\u0627 \u06cc\u0627\u062f \u06af\u0631\u0641\u062a\u0646\u0650 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u067e\u0631\u0634 \u0628\u0644\u0646\u062f \u0686\u0646\u062f \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631 \u0628\u0647 \u0627\u0631\u062a\u0641\u0627\u0639 \u067e\u0631\u06cc\u062f\u0646\u200c\u062a\u0627\u0646 \u0627\u0636\u0627\u0641\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0634\u06a9\u0644 \u0627\u0648\u0644\u06cc\u0647 \u0628\u062f\u0646 \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u067e\u0631\u0634 \u0628\u0644\u0646\u062f \u0639\u0645\u0648\u062f\u06cc\u060c \u0628\u0633\u06cc\u0627\u0631 \u0634\u0628\u06cc\u0647 \u0628\u0647 \u062d\u0631\u06a9\u062a \u062f\u062f\u0644\u06cc\u0641\u062a \u0631\u0648\u0645\u0627\u0646\u06cc\u0627\u06cc\u06cc \u0627\u0633\u062a. \u062a\u0646\u0647\u0627 \u062a\u0641\u0627\u0648\u062a\u06cc \u06a9\u0647 \u0628\u0627\u0647\u0645 \u062f\u0627\u0631\u0646\u062f\u060c \u0646\u062d\u0648\u0647 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0646\u0650 \u062f\u0633\u062a\u200c\u0647\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u067e\u0631\u0634 \u0628\u0644\u0646\u062f \u0637\u0628\u0642 \u0645\u0631\u0627\u062d\u0644 \u0632\u06cc\u0631 \u067e\u06cc\u0634 \u0628\u0631\u0648\u06cc\u062f: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0631 \u0627\u0628\u062a\u062f\u0627\u060c \u0648\u0632\u0646 \u0628\u062f\u0646 \u0628\u0631 \u0631\u0648\u06cc \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u0646\u0648\u06a9 \u067e\u0627 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0632\u0627\u0646\u0648 \u0648 \u067e\u0627\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u06cc\u0646\u0647\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0628\u0627\u0632\u0648\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0639\u0642\u0628\u200c\u062a\u0631 \u0627\u0632 \u0644\u06af\u0646 \u0646\u06af\u0647\u200c\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li> \u0628\u0627 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0646 \u062f\u0631 \u0686\u0646\u06cc\u0646 \u062d\u0627\u0644\u062a\u06cc\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0646\u06cc\u0631\u0648\u06cc \u067e\u0631\u0634\u06cc \u062e\u0648\u062f \u0631\u0627 \u062a\u0648\u0644\u06cc\u062f \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<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\/2022\/02\/What-is-it.jpg\" alt=\"\u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634\" class=\"wp-image-18275\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/What-is-it.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/What-is-it-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0646\u06a9\u062a\u0647<\/strong>: \u0646\u062d\u0648\u0647 \u0641\u0631\u0648\u062f \u0622\u0645\u062f\u0646 \u0647\u0645 \u0627\u0632 \u0627\u0647\u0645\u06cc\u062a \u0632\u06cc\u0627\u062f\u06cc \u0628\u0631\u062e\u0648\u0631\u062f\u0627\u0631 \u0627\u0633\u062a\u061b \u0686\u0648\u0646 \u0627\u06af\u0631 \u0628\u0647 \u0631\u0648\u0634 \u0627\u0634\u062a\u0628\u0627\u0647 \u0641\u0631\u0648\u062f \u0628\u06cc\u0627\u06cc\u06cc\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 \u062e\u0648\u062f\u062a\u0627\u0646 \u0622\u0633\u06cc\u0628 \u0628\u0632\u0646\u06cc\u062f. \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646\u060c \u0628\u0627\u06cc\u062f \u0632\u0645\u0627\u0646 \u0632\u06cc\u0627\u062f\u06cc \u0631\u0627 \u0635\u0631\u0641 \u062a\u0645\u0631\u06cc\u0646 \u0635\u062d\u06cc\u062d \u0641\u0631\u0648\u062f \u0622\u0645\u062f\u0646 \u06a9\u0646\u0646\u062f. \u062f\u0631 \u0645\u0648\u0631\u062f \u0641\u0631\u0648\u062f \u0622\u0645\u062f\u0646\u060c \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0646\u06a9\u062a\u0647 \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0628\u062f\u0646 \u0627\u0633\u062a\u060c \u062a\u0627 \u0645\u0628\u0627\u062f\u0627 \u0628\u0647 \u0645\u0641\u0627\u0635\u0644 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u0634\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634 \u06a9\u062f\u0627\u0645 \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>\u06a9\u062f\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634 \u0645\u0646\u0627\u0633\u0628 \u0648 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a \u0648 \u0628\u0647 \u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u067e\u0631\u0634 \u0628\u0644\u0646\u062f\u062a\u0631 \u0648 \u0645\u0648\u0641\u0642\u200c\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u0645\u061f \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0631\u062a\u0641\u0627\u0639 \u067e\u0631\u0634 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062f\u0648 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u062f\u0627\u0631\u06cc\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a<\/li>\n\n\n\n<li>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u067e\u0644\u0627\u06cc\u0648\u0645\u062a\u0631\u06cc\u06a9 \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0642\u062f\u0631\u062a \u0627\u0646\u0641\u062c\u0627\u0631\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\/weight-training-for-track-field-athletes\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u062f\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634 \u062f\u0631 \u0631\u0634\u062a\u0647\u200c\u0647\u0627\u06cc \u062f\u0648 \u0648 \u0645\u06cc\u062f\u0627\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a<\/h3>\n\n\n\n<p>\u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u0628\u0647\u062a\u0631 \u0648 \u0628\u0644\u0646\u062f\u062a\u0631 \u0628\u067e\u0631\u06cc\u062f\u060c \u0628\u0647\u0631\u062d\u0627\u0644 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u06cc \u062f\u0627\u0631\u06cc\u062f. \u0637\u0628\u0642 \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u062a\u0627\u062b\u06cc\u0631\u06af\u0630\u0627\u0631\u062a\u0631\u06cc\u0646 \u0639\u0636\u0644\u0647 \u0647\u0645 \u062f\u0631 \u0627\u0631\u062a\u0641\u0627\u0639 \u067e\u0631\u0634 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646\u060c \u0639\u0636\u0644\u0647 \u0686\u0647\u0627\u0631 \u0633\u0631 \u0631\u0627\u0646 \u0627\u0633\u062a. \u067e\u0633 \u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 (\u0648 \u0627\u0644\u0628\u062a\u0647 \u0646\u0628\u0627\u06cc\u062f \u0627\u0632 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0648 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u063a\u0627\u0641\u0644 \u0634\u0648\u06cc\u062f) \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f. \u0686\u0646\u062f \u0645\u062b\u0627\u0644 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" target=\"_blank\" data-type=\"post\" data-id=\"1473\" rel=\"noreferrer noopener\">\u0627\u0633\u06a9\u0627\u062a<\/a><\/li>\n\n\n\n<li>\u06a9\u0631\u0627\u0646\u0686<\/li>\n\n\n\n<li>\u0644\u0627\u0646\u06af \u0628\u0627 \u062f\u0645\u0628\u0644<\/li>\n\n\n\n<li>\u0633\u0627\u0642 \u067e\u0627 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/li>\n<\/ul>\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\/2022\/02\/Frame-1-2024-01-11T120336-compressed.jpg\" alt=\"\u0686\u06af\u0648\u0646\u0647 \u067e\u0631\u0634 \u062e\u0648\u062f \u0631\u0627 \u0632\u06cc\u0627\u062f \u06a9\u0646\u06cc\u0645\u061f\" class=\"wp-image-40707\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/Frame-1-2024-01-11T120336-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/Frame-1-2024-01-11T120336-compressed-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u067e\u0644\u0627\u06cc\u0648\u0645\u062a\u0631\u06cc\u06a9 \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0642\u062f\u0631\u062a \u0627\u0646\u0641\u062c\u0627\u0631\u06cc<\/h3>\n\n\n\n<p>\u067e\u0644\u0627\u06cc\u0648\u0645\u062a\u0631\u06cc\u06a9 \u0631\u0627\u06cc\u062c\u200c\u062a\u0631\u06cc\u0646 \u0631\u0648\u0634 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0631\u06a9\u0648\u0631\u062f \u0627\u0631\u062a\u0641\u0627\u0639 \u067e\u0631\u0634 \u0627\u0633\u062a. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634\u060c \u0633\u0631\u0639\u062a \u0648 \u0642\u062f\u0631\u062a \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc \u067e\u0631\u0634 \u0628\u0633\u06cc\u0627\u0631 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u0646\u062f \u0648 \u0637\u0628\u0642 \u062a\u062d\u0642\u06cc\u0642\u0627\u062a\u060c \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u062a\u0627\u06cc\u062c \u0631\u0627 \u062f\u0631 \u067e\u06cc \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u0634\u062a. \u0646\u0645\u0648\u0646\u0647 \u0628\u0633\u06cc\u0627\u0631 \u062e\u0648\u0628 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u060c \u0627\u0633\u06a9\u0627\u062a \u067e\u0631\u0634\u06cc \u0627\u0633\u062a. \u0648\u0642\u062a\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u200c\u062a\u0631 \u0634\u062f\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0633\u06a9\u0627\u062a \u067e\u0631\u0634\u06cc \u0631\u0627 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0647\u0631\u0686\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647 \u062a\u0633\u0644\u0637 \u0628\u0631\u0633\u06cc\u062f\u060c \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0634\u0645\u0627 \u062f\u0631 \u0628\u0647\u062a\u0631 \u067e\u0631\u06cc\u062f\u0646 \u0647\u0645 \u0628\u0647\u062a\u0631 \u062e\u0648\u0627\u0647\u062f \u0634\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u06a9\u0627\u062a \u067e\u0631\u0634\u06cc<\/li>\n\n\n\n<li>\u067e\u0631\u0634 \u0631\u0648\u06cc \u062c\u0639\u0628\u0647<\/li>\n\n\n\n<li>\u067e\u0627\u0648\u0631 \u06a9\u0644\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644<\/li>\n\n\n\n<li>\u06a9\u062a\u0644 \u0628\u0644 \u0633\u0648\u0626\u06cc\u0646\u06af<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p>\u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u06cc\u06a9 \u067e\u0631\u0634 \u0628\u0644\u0646\u062f \u0648 \u062c\u0627\u0646\u0627\u0646\u0647 \u0628\u0627\u06cc\u062f \u0646\u06a9\u0627\u062a \u0648 \u0645\u0648\u0627\u0631\u062f\u06cc \u0631\u0627 \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f. \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0633\u0631\u0639\u062a\u060c \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u062f\u0627\u0634\u062a\u0646 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc\u060c \u0627\u0635\u0644\u06cc\u200c\u062a\u0631\u06cc\u0646 \u0646\u06a9\u0627\u062a\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0631\u0639\u0627\u06cc\u062a\u200c\u0634\u0627\u0646 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p>\u0645\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0647\u0645\u0647 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634 \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0631\u062f\u06cc\u0645. \u0647\u0631 \u0633\u0648\u0627\u0644\u06cc \u062f\u0627\u0631\u06cc\u062f \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0645\u0627 \u062f\u0631 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631 \u0645\u06cc\u0627\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u062a\u0627 \u062f\u0631 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646  \u067e\u0627\u0633\u062e\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u062f\u0647\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0645\u0646\u0628\u0639: <\/strong><a href=\"http:\/\/www.stack.com\/a\/the-5-keys-to-jumping-higher\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">stack<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0631\u0634 \u06a9\u062f\u0627\u0645 \u0647\u0633\u062a\u0646\u062f\u061f \u0686\u06af\u0648\u0646\u0647 \u067e\u0631\u0634 \u0628\u0644\u0646\u062f \u0648 \u0628\u0644\u0646\u062f\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u0645\u061f \u0627\u0635\u0644\u0627 \u0686\u0637\u0648\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u0627\u0646\u0642\u062f\u0631 \u0628\u0627\u0644\u0627 \u0628\u067e\u0631\u06cc\u0645 \u06a9\u0647 \u0627\u0646\u06af\u0627\u0631 \u067e\u0631\u0648\u0627\u0632 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645\u061f&nbsp;\u00ab\u067e\u0631\u0634 \u0627\u0632 \u0627\u062a\u0641\u0627\u0639\u00bb \u06cc\u06a9 \u0631\u0634\u062a\u0647 \u0648\u0631\u0632\u0634\u06cc \u062f\u0631 \u0645\u0633\u0627\u0628\u0642\u0627\u062a \u062f\u0648\u0648\u0645\u06cc\u062f\u0627\u0646\u06cc \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0647\u0631 \u0633\u0627\u0644\u0647 \u0631\u06a9\u0648\u0631\u062f\u0647\u0627\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0631\u0627 \u0647\u0645 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":18270,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[228],"class_list":["post-3428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-228"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/3428","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/comments?post=3428"}],"version-history":[{"count":62,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/3428\/revisions"}],"predecessor-version":[{"id":68702,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/3428\/revisions\/68702"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/18270"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=3428"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=3428"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=3428"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}