{"id":35058,"date":"2024-12-12T11:00:29","date_gmt":"2024-12-12T07:30:29","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=35058"},"modified":"2024-12-12T11:34:52","modified_gmt":"2024-12-12T08:04:52","slug":"how-to-hold-plank-longer","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/how-to-hold-plank-longer\/","title":{"rendered":"\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"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0686\u06af\u0648\u0646\u0647 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc \u0628\u0632\u0646\u06cc\u0645\u061f \u0686\u0647 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc \u0648\u062c\u0648\u062f 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https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/06\/Frame-32-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2. \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u067e\u0644\u0627\u0646\u06a9 \u0631\u0627 \u06cc\u0627\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0627\u063a\u0644\u0628 \u0627\u0634\u062a\u0628\u0627\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06af\u0631 \u0633\u0648\u0627\u0644\u200c\u062a\u0627\u0646 \u0627\u06cc\u0646 \u0627\u0633\u062a: &#8220;\u0686\u06af\u0648\u0646\u0647 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc \u0628\u0632\u0646\u06cc\u0645\u061f&#8221; \u0628\u0647 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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\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0647\u0645 \u0628\u0631\u0627\u06cc \u0645\u0627\u0647\u06cc\u0686\u0647 \u0634\u06a9\u0645 \u0627\u0633\u062a\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0645\u0648\u0642\u0639\u06cc\u062a \u0645\u0646\u0627\u0633\u0628 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0634\u0633\u062a \u067e\u0627 \u0648 \u0633\u0627\u0639\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062e\u0645 \u0648 \u062f\u0642\u06cc\u0642\u0627\u064b \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646 \u062e\u0648\u062f \u062f\u0631 \u062a\u0645\u0627\u0645 \u0645\u062f\u062a \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u062a\u0627 \u062d\u062f \u062a\u0648\u0627\u0646 \u062e\u0648\u062f \u0627\u06cc\u0646 \u0641\u0631\u0645 \u0631\u0627 \u062d\u0641\u0638 \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<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-hold-plank-longer\/\" rel=\"noopener\" 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<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3. \u067e\u0644\u0627\u0646\u06a9\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0631\u0627 \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u067e\u0644\u0627\u0646\u06a9 \u0633\u0646\u062a\u06cc \u06cc\u0627 \u067e\u0644\u0627\u0646\u06a9 \u0634\u06a9\u0645 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0686\u0627\u0644\u0634 \u0628\u0631\u0627\u0646\u06af\u06cc\u0632 \u0627\u0633\u062a\u060c \u0627\u0633\u062a\u0631\u0633 \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0636\u0639\u0641 \u062f\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u060c \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u06cc\u0627 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a\u06cc \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u067e\u0644\u0627\u0646\u06a9 \u0631\u0627 \u062e\u06cc\u0644\u06cc \u0633\u062e\u062a\u200c\u062a\u0631 \u06a9\u0646\u062f. \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u067e\u0644\u0627\u0646\u06a9\u200c\u0647\u0627\u06cc \u0645\u062a\u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u200c\u062a\u0627\u0646 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0631\u062f\u0647 \u0648 \u0631\u06a9\u0648\u0631\u062f \u062e\u0648\u062f \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u06a9\u0646\u06cc\u062f. \u0628\u0647 \u0637\u0648\u0631 \u0645\u062b\u0627\u0644 \u067e\u0644\u0627\u0646\u06a9 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648\u060c \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0622\u063a\u0627\u0632\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062a\u0627\u0632\u0647 \u06a9\u0627\u0631\u0627\u0646 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0646\u0647\u0627 \u06a9\u0627\u0631\u06cc \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0631\u0648\u06cc \u0686\u0647\u0627\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0628\u0627\u0633\u0646 \u062e\u0648\u062f \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u062a\u0627 \u06cc\u06a9 \u062e\u0637 \u0645\u0645\u062a\u062f \u0628\u06cc\u0646 \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u060c \u0628\u0627\u0633\u0646 \u0648 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u06cc\u062f\u060c \u067e\u0644\u0627\u0646\u06a9 \u0631\u0648\u06cc \u0622\u0631\u0646\u062c \u0646\u06cc\u0632 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f. \u062f\u0642\u06cc\u0642\u0627 \u0645\u062b\u0644 \u067e\u0644\u0627\u0646\u06a9 \u0633\u0646\u062a\u06cc \u0627\u0633\u062a \u0628\u0627 \u0627\u06cc\u0646 \u062a\u0641\u0627\u0648\u062a \u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u0627\u0646 \u0634\u0645\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/fitamin.ir\/mag\/movement\/%d9%be%d9%84%d8%a7%d9%86%da%a9-%d9%be%d9%87%d9%84%d9%88\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/movement\/%d9%be%d9%84%d8%a7%d9%86%da%a9-%d9%be%d9%87%d9%84%d9%88\/\" rel=\"noreferrer noopener\">\u067e\u0644\u0627\u0646\u06a9 \u067e\u0647\u0644\u0648<\/a> \u06cc\u0627 <a href=\"https:\/\/fitamin.ir\/mag\/movement\/%d9%be%d9%84%d8%a7%d9%86%da%a9-%d9%85%d8%b9%da%a9%d9%88%d8%b3\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/movement\/%d9%be%d9%84%d8%a7%d9%86%da%a9-%d9%85%d8%b9%da%a9%d9%88%d8%b3\/\" rel=\"noreferrer noopener\">\u067e\u0644\u0627\u0646\u06a9 \u0645\u0639\u06a9\u0648\u0633<\/a> \u0646\u06cc\u0632 \u0627\u0634\u06a9\u0627\u0644 \u062f\u06cc\u06af\u0631\u06cc \u0627\u0632 \u067e\u0644\u0627\u0646\u06a9 \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0645\u0645\u0627\u0631\u0633\u062a \u0628\u0647 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc \u0628\u0631\u0633\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/health-benefits-of-plank-exercises\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0648 \u0641\u0648\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u067e\u0644\u0627\u0646\u06a9<\/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\">\u06f4. \u067e\u06cc\u0634\u0631\u0641\u062a\u200c\u0647\u0627\u06cc \u06a9\u0648\u0686\u06a9 \u0631\u0627 \u062c\u0634\u0646 \u0628\u06af\u06cc\u0631\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u067e\u06cc\u0634\u0631\u0641\u062a \u06a9\u0631\u062f\u0646 \u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u0648\u0631\u0632\u0634\u060c \u062a\u062f\u0631\u06cc\u062c\u06cc \u0627\u0633\u062a. \u0634\u0645\u0627 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06cc\u06a9 \u0634\u0628\u0647 (\u062d\u062a\u06cc \u06cc\u06a9\u200c\u0645\u0627\u0647\u0647) \u067e\u06cc\u0634\u0631\u0641\u062a\u200c\u0647\u0627\u06cc \u062e\u06cc\u0644\u06cc \u0639\u0638\u06cc\u0645\u06cc \u0631\u0627 \u062e\u0644\u0642 \u06a9\u0646\u06cc\u062f\u061b \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0627\u062c\u0627\u0632\u0647 \u062f\u0647\u06cc\u062f \u0632\u0645\u0627\u0646 \u0644\u0627\u0632\u0645 \u0628\u0631\u0627\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a \u0637\u06cc \u0634\u0648\u062f \u0648 \u062a\u0645\u0627\u0645 \u062f\u0633\u062a\u0627\u0648\u0631\u062f\u0647\u0627\u06cc \u06a9\u0648\u0686\u06a9 \u0631\u0627 \u062c\u0634\u0646 \u0628\u06af\u06cc\u0631\u06cc\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u062e\u0648\u062f\u062a\u0627\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u0631\u06cc\u0632\u06cc\u062f\u061b \u0628\u0647 \u0637\u0648\u0631 \u0645\u062b\u0627\u0644 &#8220;\u0647\u0641\u062a\u0647\u200c\u0627\u06cc \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0631\u06a9\u0648\u0631\u062f \u067e\u0644\u0627\u0646\u06a9 \u062e\u0648\u062f\u0645 \u0631\u0627 \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0645&#8221; \u0648 \u062a\u0645\u0627\u0645 \u0637\u0648\u0644 \u0647\u0641\u062a\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u062a\u0627 \u062f\u0631 \u067e\u0627\u06cc\u0627\u0646 \u0647\u0641\u062a\u0647 \u062f\u0642\u06cc\u0642\u0627 \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0628\u0647\u0628\u0648\u062f \u0631\u0627 \u0645\u0634\u0627\u0647\u062f\u0647 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aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f5. \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647\u200c\u062a\u0627\u0646 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0648 \u062b\u0628\u0627\u062a \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u062e\u062a\u06cc \u0645\u062b\u0644 \u067e\u0644\u0627\u0646\u06a9\u060c \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u062f\u0627\u0634\u062a\u0646 \u06cc\u06a9 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0642\u0648\u06cc \u0627\u0633\u062a. \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0634\u0627\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0631\u06cc\u0628 \u062f\u0627\u062e\u0644\u06cc \u0648 \u062e\u0627\u0631\u062c\u06cc\u060c \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc 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\u0646\u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062d\u062a\u0645\u0627 \u0646\u0641\u0633 \u0628\u06a9\u0634\u06cc\u062f! \u06af\u0627\u0647\u06cc \u0627\u0648\u0642\u0627\u062a \u0648\u0642\u062a\u06cc \u0633\u062e\u062a \u062a\u0645\u0631\u06a9\u0632 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645\u060c \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u0647\u0645 \u062d\u0628\u0633 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645!<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"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-breathe-correctly\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0645\u0648\u0632\u0634 \u062f\u0631\u0633\u062a \u0646\u0641\u0633 \u06a9\u0634\u06cc\u062f\u0646 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a 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class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u062f\u0631 \u0648\u0631\u0632\u0634 \u062a\u0627\u0632\u0647\u200c\u06a9\u0627\u0631 \u0647\u0633\u062a\u06cc\u062f\u060c \u0632\u0645\u0627\u0646\u200c\u0647\u0627\u06cc \u06a9\u0648\u062a\u0627\u0647 \u062d\u062a\u06cc \u06f1\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0647\u0645 \u0628\u0627\u0627\u0631\u0632\u0634 \u0627\u0633\u062a. \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u062a\u0644\u0627\u0634 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0633\u062a\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u067e\u0644\u0627\u0646\u06a9\u200c\u0647\u0627\u06cc \u06a9\u0648\u062a\u0627\u0647 \u0631\u0627 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645. \u0686\u0647 \u0634\u0645\u0627 \u0627\u0632 \u06f1\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f \u0686\u0647 \u0627\u0632 \u06f6\u06f0 \u062b\u0627\u0646\u06cc\u0647\u060c \u0645\u0647\u0645 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0633\u062a\u0645\u0631 \u0648 \u0627\u0644\u0628\u062a\u0647 \u062f\u0631 \u0641\u0631\u0645 \u062f\u0631\u0633\u062a\u0634 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\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\/06\/at-home-1.jpg\" alt=\"\u0631\u06a9\u0648\u0631\u062f \u067e\u0644\u0627\u0646\u06a9\" class=\"wp-image-35064\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/06\/at-home-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/06\/at-home-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0622\u06cc\u0627 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc \u0632\u062f\u0646 \u0645\u0636\u0631 \u0627\u0633\u062a \u0648 \u062e\u0637\u0631\u0627\u062a\u06cc \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 class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0622\u0645\u0627\u062f\u0647 \u0646\u06cc\u0633\u062a\u06cc\u062f \u06cc\u0627 \u062d\u0633 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0641\u0631\u0627\u062a\u0631 \u0627\u0632 \u062a\u0648\u0627\u0646 \u0634\u0645\u0627\u0633\u062a\u060c \u0628\u0647 \u062e\u0648\u062f\u062a\u0627\u0646 \u0641\u0634\u0627\u0631 \u0646\u06cc\u0627\u0648\u0631\u06cc\u062f \u062a\u0627 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc \u0628\u0632\u0646\u06cc\u062f. \u0645\u062c\u0628\u0648\u0631 \u06a9\u0631\u062f\u0646 \u062e\u0648\u062f \u0628\u0647 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc \u0648 \u0628\u0631\u0627\u06cc \u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u0632\u06cc\u0627\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u06a9\u0645\u0631 \u0634\u0645\u0627 \u0648\u0627\u0631\u062f \u06a9\u0646\u062f. \u0628\u0627 \u0634\u0631\u0648\u0639 \u062e\u0633\u062a\u06af\u06cc\u060c \u06a9\u0645\u0631\u062a\u0627\u0646 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0634\u0631\u0648\u0639 \u0628\u0647 \u0642\u0648\u0633 \u067e\u06cc\u062f\u0627 \u06a9\u0631\u062f\u0646 \u06a9\u0646\u062f. \u0627\u06cc\u0646\u062c\u0627\u0633\u062a \u06a9\u0647 \u0634\u0645\u0627 \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0645\u0639\u0631\u0636 \u062e\u0637\u0631 \u0648 \u0622\u0633\u06cc\u0628 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0645\u0627 \u062a\u0645\u0631\u06cc\u0646 \u067e\u0644\u0627\u0646\u06a9 \u0628\u0647 \u0637\u0648\u0631 \u0648\u06cc\u0698\u0647 \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0633\u0631\u06cc \u0627\u0641\u0631\u0627\u062f \u0645\u0645\u0646\u0648\u0639 \u0627\u0633\u062a. \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0645\u0641\u0635\u0644 \u0634\u0627\u0646\u0647 \u06cc\u0627 \u06af\u0631\u062f\u0646 \u0631\u0646\u062c \u0645\u06cc\u200c\u0628\u0631\u0646\u062f\u060c \u0647\u0631 \u0646\u0648\u0639 \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u06af\u06cc \u062f\u0631 \u0633\u0627\u0639\u062f \u06cc\u0627 \u0628\u0627\u0632\u0648 \u0648 \u06a9\u0645\u0631\u060c \u0645\u0627\u062f\u0631\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631 \u06cc\u0627 \u062a\u0627\u0632\u0647 \u0632\u0627\u06cc\u0645\u0627\u0646 \u06a9\u0631\u062f\u0647\u060c \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u0644\u0627 \u0628\u0647 \u062f\u06cc\u0627\u0633\u062a\u0627\u0632\u06cc\u0633 \u0631\u06a9\u062a\u06cc (\u062c\u062f\u0627\u0634\u062f\u06af\u06cc \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645)\u060c \u0628\u06cc \u062b\u0628\u0627\u062a\u06cc \u06cc\u0627 \u062f\u0631\u062f \u0644\u06af\u0646 \u0648 \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0636\u0639\u0641 \u0634\u062f\u06cc\u062f \u062f\u0631 \u0639\u0636\u0644\u0627\u062a core \u062f\u0627\u0631\u0646\u062f\u060c \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u067e\u0644\u0627\u0646\u06a9 \u062e\u0648\u062f\u062f\u0627\u0631\u06cc \u06a9\u0646\u0646\u062f \u0648 \u0641\u0642\u0637 \u0628\u0627 \u0627\u062c\u0627\u0632\u0647\u200c\u06cc \u067e\u0632\u0634\u06a9\u060c \u0633\u0631\u0627\u063a \u0686\u0646\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u0628\u0631\u0648\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647<\/strong>: \u0647\u0631 \u0632\u0645\u0627\u0646 \u0627\u062d\u0633\u0627\u0633 \u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u062f\u0631 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u06cc\u0627 \u06af\u0631\u062f\u0646 \u062f\u0627\u0634\u062a\u06cc\u062f \u067e\u0644\u0627\u0646\u06a9 \u0631\u0627 \u0642\u0637\u0639 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u06cc\u0632\u0648\u0645\u062a\u0631\u06cc\u06a9 \u0627\u0633\u062a \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u06a9\u0644 \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0686\u06af\u0648\u0646\u0647 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc \u0628\u0632\u0646\u06cc\u0645\u061f \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc \u0628\u0631\u0633\u06cc\u062f\u060c \u0628\u0627\u06cc\u062f \u0628\u0647 \u0637\u0648\u0631 \u0645\u0646\u0638\u0645 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u062a\u062f\u0631\u06cc\u062c \u0632\u0645\u0627\u0646 \u0648 \u0633\u062a\u200c\u0647\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f. \u062f\u06cc\u06af\u0631 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc \u0648 \u0632\u062f\u0646 \u0631\u06a9\u0648\u0631\u062f \u067e\u0644\u0627\u0646\u06a9\u200c\u062a\u0627\u0646 \u0631\u0627 \u062f\u0631 \u0645\u0637\u0644\u0628 \u0622\u0648\u0631\u062f\u0647\u200c\u0627\u06cc\u0645.<\/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\">\u0645\u0646\u0627\u0628\u0639: <a href=\"https:\/\/www.wellandgood.com\/how-to-hold-a-plank-for-longer\/\" data-type=\"URL\" data-id=\"https:\/\/www.wellandgood.com\/how-to-hold-a-plank-for-longer\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">wellandgood<\/a> &#8211; <a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a19934478\/how-long-to-hold-plank\/\" data-type=\"URL\" data-id=\"https:\/\/www.womenshealthmag.com\/fitness\/a19934478\/how-long-to-hold-plank\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">womenshealthmag<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0686\u06af\u0648\u0646\u0647 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc \u0628\u0632\u0646\u06cc\u0645\u061f \u0686\u0647 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f\u061f \u067e\u0644\u0627\u0646\u06a9 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0645\u0641\u06cc\u062f \u0648 \u0645\u0624\u062b\u0631 \u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u0641\u06cc\u062a\u0646\u0633 \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u062a. \u0627\u062d\u062a\u0645\u0627\u0644\u0627 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f \u062f\u0631 \u0627\u0628\u062a\u062f\u0627\u060c \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0645\u06cc \u0686\u0627\u0644\u0634 \u062f\u0627\u0631\u062f\u061b \u0627\u0645\u0627 \u06a9\u0645\u200c\u06a9\u0645 \u0628\u0627 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":35061,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"class_list":["post-35058","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/35058","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=35058"}],"version-history":[{"count":15,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/35058\/revisions"}],"predecessor-version":[{"id":44401,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/35058\/revisions\/44401"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/35061"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=35058"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=35058"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=35058"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}