{"id":39483,"date":"2023-12-18T11:00:03","date_gmt":"2023-12-18T07:30:03","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=39483"},"modified":"2026-01-04T12:38:49","modified_gmt":"2026-01-04T09:08:49","slug":"six-pack-for-girls","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/six-pack-for-girls\/","title":{"rendered":"\u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u0631\u0648\u0632\u0647\u0627 \u0633\u0627\u062e\u062a \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647 \u0637\u0631\u0641\u062f\u0627\u0631\u0647\u0627\u06cc \u0632\u06cc\u0627\u062f\u06cc \u067e\u06cc\u062f\u0627 \u06a9\u0631\u062f\u0647 \u0627\u0633\u062a. \u0634\u06a9\u0645 \u0634\u0634 \u062a\u06a9\u0647 (\u0633\u06cc\u06a9\u0633 \u067e\u06a9) \u0648 \u0639\u0636\u0644\u0627\u062a \u06a9\u0627\u0645\u0644\u0627 \u0628\u0631\u0622\u0645\u062f\u0647 \u0648 \u0645\u0634\u062e\u0635\u060c \u0646\u0634\u0627\u0646\u0647\u200c\u06cc \u0645\u0627\u0647\u200c\u0647\u0627 \u0648 \u06cc\u0627 \u0634\u0627\u06cc\u062f \u0633\u0627\u0644\u200c\u0647\u0627 \u062a\u0644\u0627\u0634 \u0633\u062e\u062a \u0648 \u0641\u062f\u0627\u06a9\u0627\u0631\u06cc \u0632\u06cc\u0627\u062f \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u06cc\u06a9 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0645 \u062f\u0644\u200c\u062e\u0648\u0627\u0647 \u0648 \u0633\u0627\u062e\u062a \u0633\u06cc\u06a9\u0633 \u067e\u06a9\u060c \u0628\u0631\u0627\u06cc \u067e\u0633\u0631\u0627\u0646 \u0648 \u062f\u062e\u062a\u0631\u0627\u0646 \u0628\u0647 \u06cc\u06a9 \u0627\u0646\u062f\u0627\u0632\u0647 \u0645\u0647\u0645 \u0627\u0633\u062a. \u0645\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0633\u0631\u0627\u063a \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0627\u0646\u0647 \u0645\u06cc\u200c\u0631\u0648\u06cc\u0645 \u0648 \u062a\u0645\u0627\u0645 \u0631\u0627\u0632 \u0648 \u0631\u0645\u0632\u0647\u0627\u06cc \u0633\u0627\u062e\u062a \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647 \u0631\u0627 \u062e\u0648\u0627\u0647\u06cc\u0645 \u06af\u0641\u062a.<\/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\">\u062a\u0641\u0627\u0648\u062a \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u067e\u0633\u0631\u0627\u0646 \u0628\u0627 \u062f\u062e\u062a\u0631\u0627\u0646 \u062f\u0631 \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\">\u062f\u062e\u062a\u0631\u0627\u0646 \u0648 \u067e\u0633\u0631\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0634\u06a9\u0645 \u0634\u0634 \u062a\u06a9\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b \u0627\u0645\u0627 \u0622\u06cc\u0627 \u0641\u0631\u0642\u06cc \u0628\u06cc\u0646 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647 \u0648 \u067e\u0633\u0631\u0648\u0646\u0647 \u0627\u0633\u062a\u061f \u0628\u0644\u0647\u061b \u0645\u0639\u0645\u0648\u0644\u0627 \u0628\u0631\u0627\u06cc \u062f\u062e\u062a\u0631\u0627\u0646\u060c \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0646\u0645\u0627\u06cc\u0627\u0646 \u0648 \u0645\u0634\u062e\u0635 \u0634\u06a9\u0645\u06cc\u060c \u0633\u062e\u062a\u200c\u062a\u0631 \u0648 \u0645\u0634\u06a9\u0644\u200c\u062a\u0631 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0645\u0627 \u0627\u0632 \u0646\u0638\u0631 \u0622\u0646\u0627\u062a\u0648\u0645\u06cc\u06a9\u06cc\u060c \u062a\u0641\u0627\u0648\u062a \u0632\u06cc\u0627\u062f\u06cc \u0628\u06cc\u0646 \u0634\u06a9\u0645 \u0632\u0646\u0627\u0646 \u0648 \u0645\u0631\u062f\u0627\u0646 \u0648\u062c\u0648\u062f \u0646\u062f\u0627\u0631\u062f. \u0647\u0645 \u0645\u0631\u062f\u0627\u0646 \u0648 \u0647\u0645 \u0632\u0646\u0627\u0646 \u062f\u0627\u0631\u0627\u06cc \u0647\u0645\u0647 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u06cc \u0647\u0633\u062a\u0646\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0639\u0636\u0644\u0647 \u0631\u0627\u0633\u062a \u0634\u06a9\u0645\u06cc (\u0647\u0645\u0627\u0646 \u0639\u0636\u0644\u0627\u062a\u06cc \u06a9\u0647 \u067e\u0633 \u0627\u0632 \u0648\u0631\u0632\u0634 \u06f4 \u062a\u06a9\u0647 \u06cc\u0627 \u06f6 \u062a\u06a9\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f)<\/li>\n\n\n\n<li>\u0639\u0636\u0644\u0647 \u0639\u0631\u0636\u06cc \u0634\u06a9\u0645\u06cc<\/li>\n\n\n\n<li>\u0639\u0636\u0644\u0647 \u0645\u0648\u0631\u0628 \u0634\u06a9\u0645\u06cc<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0645\u0627 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u0633\u0627\u062e\u062a\u0646 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u0634\u06a9\u0645 \u062f\u062e\u062a\u0631\u0648\u0646\u0647 \u0628\u0647 \u062f\u0648 \u062f\u0644\u06cc\u0644 \u0633\u062e\u062a\u200c\u062a\u0631 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0647\u0645\u06cc\u0646 \u0642\u0633\u0645\u062a \u062f\u0644\u0627\u06cc\u0644 \u0631\u0627 \u062a\u0648\u0636\u06cc\u062d \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<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\/12\/Frame-1-2023-12-16T125923-compressed.jpg\" alt=\" \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0627\u0646\u0647\" class=\"wp-image-39485\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/12\/Frame-1-2023-12-16T125923-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/12\/Frame-1-2023-12-16T125923-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<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\/exercise-for-teenage-girls\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u0631\u0627 \u062f\u062e\u062a\u0631\u0627\u0646 \u0646\u0648\u062c\u0648\u0627\u0646 \u0628\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u06a9\u0646\u0646\u062f\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0645\u0642\u062f\u0627\u0631 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u06cc\u06a9 \u062d\u0642\u06cc\u0642\u062a \u0632\u06cc\u0633\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0632\u0646\u0627\u0646 \u0646\u0633\u0628\u062a \u0628\u0647 \u0645\u0631\u062f\u0627\u0646 \u0646\u06cc\u0627\u0632 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u0686\u0631\u0628\u06cc \u062f\u0627\u0631\u0646\u062f \u0648 \u0628\u062f\u0646\u200c\u0634\u0627\u0646 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc \u0628\u0627\u0644\u0627\u062a\u0631\u06cc \u062f\u0627\u0631\u062f. \u062f\u0631\u0635\u062f \u0628\u0627\u0644\u0627\u062a\u0631 \u0686\u0631\u0628\u06cc \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0639\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062f\u062e\u062a\u0631\u0627\u0646 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0627\u06cc\u062f \u0633\u062e\u062a\u200c\u062a\u0631 \u06a9\u0627\u0631 \u06a9\u0646\u0646\u062f \u0648 \u0648\u0632\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u06a9\u0645 \u06a9\u0646\u0646\u062f \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u0634\u0634 \u062a\u06a9\u0647\u200c\u0634\u0627\u0646 \u0646\u0645\u0627\u06cc\u0627\u0646 \u0634\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0633\u0637\u062d \u0628\u0633\u06cc\u0627\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u0686\u0631\u0628\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0646\u062c\u0631 \u0628\u0647 \u0627\u062e\u062a\u0644\u0627\u0644 \u062f\u0631 \u062a\u0639\u0627\u062f\u0644 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627 \u0634\u0648\u062f \u0648 \u0628\u0631 \u0639\u0645\u0644\u06a9\u0631\u062f \u0637\u0628\u06cc\u0639\u06cc \u0628\u062f\u0646 \u062a\u0623\u062b\u06cc\u0631 \u0645\u0646\u0641\u06cc \u0628\u06af\u0630\u0627\u0631\u062f (\u0647\u0645 \u0645\u0631\u062f\u0627\u0646 \u0648 \u0647\u0645 \u0632\u0646\u0627\u0646). \u062f\u0631 \u0632\u0646\u0627\u0646\u060c \u0633\u0637\u062d \u0628\u0633\u06cc\u0627\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u0686\u0631\u0628\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0646\u062c\u0631 \u0628\u0647 \u0627\u062e\u062a\u0644\u0627\u0644 \u062f\u0631 \u0686\u0631\u062e\u0647 \u0642\u0627\u0639\u062f\u06af\u06cc\u060c \u0631\u06cc\u0632\u0634 \u0645\u0648\u060c \u062e\u0633\u062a\u06af\u06cc \u0648 \u0633\u0627\u06cc\u0631 \u0639\u0648\u0627\u0631\u0636 \u062c\u0627\u0646\u0628\u06cc \u0646\u0627\u062e\u0648\u0627\u0633\u062a\u0647 \u0634\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a \u0639\u0645\u0648\u0645\u06cc\u060c \u0645\u062d\u062f\u0648\u062f\u0647 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646 \u062a\u0648\u0635\u06cc\u0647 \u0634\u062f\u0647 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646 \u06f1\u06f8 \u062a\u0627 \u06f3\u06f0 \u062f\u0631\u0635\u062f \u0648 \u0628\u0631\u0627\u06cc \u0645\u0631\u062f\u0627\u0646 \u06f1\u06f5 \u062a\u0627 \u06f2\u06f5 \u062f\u0631\u0635\u062f \u0627\u0633\u062a. \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0645 \u062f\u0644\u200c\u062e\u0648\u0627\u0647\u200c\u062a\u0627\u0646\u060c \u062f\u0627\u0634\u062a\u0646 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0648\u0631\u0632\u0634\u06cc \u0645\u0646\u0627\u0633\u0628 \u0648 \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u0627\u0633\u062a. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0645\u0646\u0627\u0633\u0628\u200c\u062a\u0627\u0646 \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<form class=\"cta-box\" data-form=\"moshavereh\" id=\"cta_body_building_p2\" data-channel-code=\"fitamin-articles-form\">\r\n        <div class=\"cta-box__image\">\r\n            <img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/themes\/fitamin-theme\/assets\/images\/cta\/body-building-4.png\" alt=\"\u06cc\u0647 \u0631\u0648\u0634 \u0645\u0637\u0645\u0626\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u0633\u06cc\u06a9\u0633 \u067e\u06a9\" \/>\r\n        <\/div>\r\n        <div data-slide-up>\r\n            <div class=\"cta-box__header cta-box__header--no-border\">\r\n                <div class=\"cta-box__header-title font-weight-bold\">\u06cc\u0647 \u0631\u0648\u0634 \u0645\u0637\u0645\u0626\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u0633\u06cc\u06a9\u0633 \u067e\u06a9<\/div>\r\n            <\/div>\r\n            <div class=\"cta-box__body cta-box__body--white pb-5\">\u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0634\u0645\u0627\u0631\u0647 \u062a\u0645\u0627\u0633\u062a \u0631\u0648 \u0627\u06cc\u0646\u062c\u0627 \u062b\u0628\u062a \u06a9\u0646.<\/div>\r\n            <div class=\"cta-box__form\">\r\n                <button type=\"submit\" class=\"cta-box__form-btn\">\u062b\u0628\u062a<\/button>\r\n                <input type=\"tel\" name=\"tel\" class=\"cta-box__form-input\" placeholder=\"09123456789\" \/>\r\n            <\/div>\r\n        <\/div>\r\n        <div class=\"submit-status\"><\/div>\r\n    <\/form>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0645\u0642\u062f\u0627\u0631 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647 \u0637\u0648\u0631 \u0637\u0628\u06cc\u0639\u06cc\u060c \u0645\u0631\u062f\u0627\u0646 \u062f\u0627\u0631\u0627\u06cc \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0646\u0633\u0628\u062a \u0628\u0647 \u0632\u0646\u0627\u0646 \u0647\u0633\u062a\u0646\u062f\u061b \u062f\u0644\u06cc\u0644 \u0627\u06cc\u0646 \u0627\u0645\u0631 \u0633\u0637\u062d \u0628\u0627\u0644\u0627\u062a\u0631 \u062a\u0633\u062a\u0648\u0633\u062a\u0631\u0648\u0646 \u062f\u0631 \u0628\u062f\u0646 \u0645\u0631\u062f\u0627\u0646 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u0631\u062f\u0627\u0646 \u0646\u06cc\u0632 \u0645\u0639\u0645\u0648\u0644\u0627\u064b <a href=\"https:\/\/fitamin.ir\/mag\/what-is-basal-metabolic-rate\/\" data-type=\"post\" data-id=\"6918\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 <\/a>(\u0633\u0648\u062e\u062a \u0648 \u0633\u0627\u0632) \u0628\u0627\u0644\u0627\u062a\u0631\u06cc \u0647\u0645 \u062f\u0627\u0631\u0646\u062f\u060c \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0646\u0633\u0628\u062a \u0628\u0647 \u0632\u0646\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0631\u0627\u062d\u062a\u200c\u062a\u0631 \u0686\u0631\u0628\u06cc \u0627\u0632 \u062f\u0633\u062a \u0628\u062f\u0647\u0646\u062f \u062a\u0627 \u0634\u06a9\u0645\u200c\u0634\u0627\u0646 \u0646\u0645\u0627\u06cc\u0627\u0646 \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\">\u0686\u06af\u0648\u0646\u0647 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0633\u0627\u0632\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 class=\"wp-block-paragraph\">\u0634\u0645\u0627 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u062f\u062e\u062a\u0631 \u062c\u0648\u0627\u0646 \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0633\u06cc\u06a9\u0633 \u067e\u06a9\u060c \u062a\u0642\u0631\u06cc\u0628\u0627 \u0628\u0627\u06cc\u062f \u0647\u0645\u0627\u0646 \u0645\u0633\u06cc\u0631\u06cc \u0631\u0627 \u0628\u0631\u0648\u06cc\u062f \u06a9\u0647 \u06cc\u06a9 \u067e\u0633\u0631 \u0637\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f\u061b \u0627\u0644\u0628\u062a\u0647 \u06cc\u06a9 \u0633\u0631\u06cc \u062a\u0641\u0627\u0648\u062a\u200c\u0647\u0627\u06cc \u06a9\u0648\u0686\u06a9\u06cc \u0647\u0645 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f. \u0627\u0645\u0627 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u0634\u06a9\u0645 \u0634\u0634 \u062a\u06a9\u0647\u060c \u0628\u0627 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u06a9\u0645 \u0686\u0631\u0628\u06cc\u060c \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0646\u0638\u0645 \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u0634\u06a9\u0645 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u0628\u0647 \u062f\u0633\u062a \u0645\u06cc\u200c\u0622\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0634\u06a9\u0645 \u0634\u0634 \u062a\u06a9\u0647 \u062f\u062e\u062a\u0631\u0627\u0646\u060c \u0628\u0647 \u0633\u0637\u062d \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0641\u0639\u0644\u06cc \u0648 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u0647\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u06cc\u0627\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0698\u0646\u062a\u06cc\u06a9\u060c \u0647\u0645 \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0627\u0631\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0631\u0627\u0647 \u0627\u0635\u0644\u06cc \u0633\u0627\u062e\u062a\u0646 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0631\u0627 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u062a\u0648\u0636\u06cc\u062d \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<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\/12\/Frame-1-2023-12-16T133418-compressed.jpg\" alt=\"\u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u0634\u06a9\u0645 \u062f\u062e\u062a\u0631\u0648\u0646\u0647\" class=\"wp-image-39486\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/12\/Frame-1-2023-12-16T133418-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/12\/Frame-1-2023-12-16T133418-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\">\u06f1. \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u062f\u0642\u06cc\u0642\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u062e\u062a\u0646 \u0634\u06a9\u0645 \u0634\u0634 \u062a\u06a9\u0647 \u062f\u062e\u062a\u0631\u0627\u0646\u0647\u060c \u0642\u0637\u0639\u0627 \u0645\u0633\u062a\u0644\u0632\u0645 \u06a9\u0627\u0647\u0634 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc \u0628\u062f\u0646 \u0627\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc\u060c \u0628\u0627\u06cc\u062f \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u0646\u0642\u0635\u0627\u0646 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0627\u0634\u06cc\u062f\u060c \u06a9\u0647 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u0645\u0635\u0631\u0641 \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631\u0686\u0647 \u0628\u0647 \u06a9\u0645\u0628\u0648\u062f \u06a9\u0627\u0644\u0631\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f\u060c \u0627\u0645\u0627 \u062d\u0641\u0638 \u06cc\u06a9 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645 \u0645\u0647\u0645 \u0627\u0633\u062a. \u062f\u0631\u06cc\u0627\u0641\u062a \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc\u060c \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u062a\u0627\u0645\u06cc\u0646 \u0627\u0646\u0631\u0698\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0628\u0631\u0627\u06cc \u0647\u0631 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u06cc \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u062f\u0631\u0628\u0627\u0631\u0647 \u0686\u0631\u0628\u06cc \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0622\u0646 \u0631\u0627 \u062f\u0631 \u0645\u0642\u062f\u0627\u0631 \u062a\u0646\u0638\u06cc\u0645 \u0634\u062f\u0647 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f\u061b \u0646\u0647 \u0622\u0646\u0642\u062f\u0631 \u0632\u06cc\u0627\u062f \u06a9\u0647 \u0645\u0627\u0646\u0639 \u062f\u06cc\u062f\u0647 \u0634\u062f\u0646 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u0634\u0648\u062f \u0648 \u0646\u0647 \u0622\u0646\u0642\u062f\u0631 \u06a9\u0645 \u06a9\u0647 \u0633\u0644\u0627\u0645\u062a\u06cc \u0634\u0645\u0627 \u0631\u0627 \u0628\u0627 \u0645\u0634\u06a9\u0644 \u0645\u0648\u0627\u062c\u0647 \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=\"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\/diet-plan-to-have-a-six-pack\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u0686\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0645\u0646\u0638\u0645 \u0648 \u0627\u0635\u0648\u0644\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0627\u0634\u062a\u0646 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0631\u0639\u0627\u06cc\u062a \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0645 \u062f\u0644\u200c\u062e\u0648\u0627\u0647 \u0645\u0647\u0645 \u0627\u0633\u062a \u0648 \u0646\u0628\u0627\u06cc\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0648 \u0645\u0646\u0638\u0645 \u063a\u0627\u0641\u0644 \u0634\u0648\u06cc\u062f. \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a\u0646 \u0639\u0636\u0644\u0627\u062a \u0645\u0634\u062e\u0635 \u0648 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0648 \u06a9\u0627\u0631\u062f\u06cc\u0648 \u062f\u0627\u0631\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u0646\u0650 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0627\u0639\u062b \u0631\u0634\u062f \u0648 \u067e\u0631\u0648\u0631\u0634 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f (\u06a9\u0647 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u0645\u06cc \u06af\u0648\u06cc\u06cc\u0645)\u061b \u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645\u0650 \u0633\u0627\u06cc\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc\u060c \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0634\u0645\u0627 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f\u060c \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0634\u0645\u0627 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0648 \u062d\u062a\u06cc \u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0647\u0645 \u06a9\u0627\u0644\u0631\u06cc \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u06cc\u062f. \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc \u06a9\u0645\u062a\u0631\u06cc \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<h3 class=\"wp-block-heading\">\u06f3. \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u063a\u0627\u0641\u0644 \u0646\u0634\u0648\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647\u060c \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0631\u062f\u06cc\u0648 \u0647\u0645 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0631\u062f\u06cc\u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0634\u0645\u0627 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0648\u0631\u062f\u0646 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u06cc\u06a9 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0645\u0646\u0638\u0648\u0631 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0631\u062f\u06cc\u0648\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u0645\u062b\u0644 \u062f\u0648\u060c \u062f\u0648\u0686\u0631\u062e\u0647 \u0633\u0648\u0627\u0631\u06cc\u060c \u0634\u0646\u0627 \u0648 \u06cc\u0627 <a href=\"https:\/\/fitamin.ir\/mag\/how-to-zumba-at-home\/\" data-type=\"post\" data-id=\"4524\" target=\"_blank\" rel=\"noreferrer noopener\">\u0632\u0648\u0645\u0628\u0627 <\/a>\u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a \u0639\u0645\u0648\u0645\u06cc \u0634\u0645\u0627 \u0644\u0627\u0632\u0645 \u0647\u0633\u062a\u0646\u062f \u0648 \u0627\u0644\u0628\u062a\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u062e\u0648\u0628\u06cc \u0647\u0645 \u062f\u0627\u0631\u0646\u062f. \u0627\u0645\u0627 \u0628\u0631\u062e\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u06a9\u0627\u0631\u062f\u06cc\u0648 \u0628\u0631\u0627\u06cc \u0627\u06cc\u062c\u0627\u062f \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647\u060c \u0628\u0647\u062a\u0631 \u0627\u0632 \u0633\u0627\u06cc\u0631\u06cc\u0646 \u0647\u0633\u062a\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646 \u062a\u0646\u0627\u0648\u0628\u06cc \u0628\u0627 \u0634\u062f\u062a \u0628\u0627\u0644\u0627 (HIIT)\u060c \u06a9\u0647 \u0634\u0627\u0645\u0644 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0648\u062a\u0627\u0647 \u0627\u0645\u0627 \u067e\u0631\u0641\u0634\u0627\u0631 \u0627\u0633\u062a\u060c \u0628\u0647\u062a\u0631 \u0627\u0632 \u06cc\u06a9 \u062c\u0644\u0633\u0647 \u062f\u0648\u06cc\u062f\u0646 \u0637\u0648\u0644\u0627\u0646\u06cc \u0628\u0627 \u0633\u0631\u0639\u062a \u062b\u0627\u0628\u062a \u0627\u0633\u062a\u061b \u0628\u0647 \u0627\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u06a9\u0647 <a href=\"https:\/\/fitamin.ir\/mag\/best-hiit-workouts\/\" data-type=\"post\" data-id=\"202\" target=\"_blank\" rel=\"noreferrer noopener\">HIIT<\/a>\u060c \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u062f\u060c \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0648 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0634\u0645\u0627 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0645\u0627 \u0628\u0647 \u0634\u0645\u0627 \u0633\u0647 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 HIIT \u062f\u0631 \u0647\u0641\u062a\u0647 \u0631\u0627 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u062a\u0627 \u0632\u0645\u0627\u0646 \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \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<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\/12\/Frame-1-2023-12-16T142058-compressed.jpg\" alt=\"\u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u0634\u06a9\u0645 \u062f\u062e\u062a\u0631\u0648\u0646\u0647\n\" class=\"wp-image-39487\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/12\/Frame-1-2023-12-16T142058-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/12\/Frame-1-2023-12-16T142058-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\">\u06f4. \u062d\u062a\u0645\u0627 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0647\u0645 \u0645\u0627\u0646\u0646\u062f \u062f\u06cc\u06af\u0631 \u0639\u0636\u0644\u0627\u062a \u0628\u0631\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u0631\u0634\u062f \u0628\u0647 \u0632\u0645\u0627\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f\u060c \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0628\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0648\u062f\u060c \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u062e\u0648\u0627\u0628 \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a \u06cc\u06a9\u06cc \u0627\u0632 \u0627\u0631\u06a9\u0627\u0646 \u0631\u06cc\u06a9\u0627\u0648\u06cc \u0627\u0633\u062a \u0648 \u0628\u0647 \u062a\u0646\u0638\u06cc\u0645 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0628\u0631 \u0627\u0634\u062a\u0647\u0627 \u0648 \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u062a\u0623\u062b\u06cc\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u0646\u062f \u0647\u0645 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0628\u0647 \u062e\u0648\u0627\u0628 \u0634\u0628\u0627\u0646\u0647 \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a \u0627\u0647\u0645\u06cc\u062a \u0632\u06cc\u0627\u062f\u06cc \u062f\u0647\u06cc\u062f \u0648 \u0633\u0627\u0639\u062a \u062e\u0648\u0627\u0628 \u0645\u0646\u0638\u0645\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0686\u0646\u06cc\u0646 \u0647\u0645\u06cc\u0634\u0647 \u06cc\u0627\u062f\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0633\u0627\u062e\u062a\u0646 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647 \u0632\u0645\u0627\u0646 \u0645\u06cc\u200c\u0628\u0631\u062f \u0648 \u0627\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0627\u0632 \u0641\u0631\u062f\u06cc \u0628\u0647 \u0641\u0631\u062f \u062f\u06cc\u06af\u0631 \u0628\u0631 \u0627\u0633\u0627\u0633 \u0698\u0646\u062a\u06cc\u06a9\u060c \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc \u0628\u062f\u0646 \u0648 \u0633\u0637\u062d \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u06a9\u0644\u06cc \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0635\u0628\u0648\u0631 \u0628\u0627\u0634\u06cc\u062f \u0648 \u0628\u0627 \u0639\u0644\u0627\u0642\u0647 \u0648 \u067e\u0634\u062a\u06a9\u0627\u0631 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648 \u0631\u0698\u06cc\u0645 \u062e\u0648\u062f \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0648\u06cc\u0698\u06af\u06cc\u200c\u0647\u0627\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647<\/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\u0648\u0644\u06cc\u0646 \u06a9\u0627\u0631\u06cc \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u0634\u06a9\u0645 \u062f\u062e\u062a\u0631\u0648\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u0686\u06cc\u062f\u0646 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0627 \u0631\u0648\u06cc\u06a9\u0631\u062f \u06a9\u0627\u0644\u0631\u06cc \u0646\u0642\u0635\u0627\u0646 \u0627\u0633\u062a. \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u0648\u0632\u0646 \u0641\u0639\u0644\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 (\u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u06a9\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f) \u0628\u0647 \u062f\u0633\u062a \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0627\u0644\u0631\u06cc\u200c \u0645\u0648\u0631\u062f \u0646\u0638\u0631\u062a\u0627\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u06cc\u0632\u06cc \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc\u200c \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0631\u0627 \u0647\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\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\/food-for-your-period\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u063a\u0630\u06cc\u0647 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u067e\u0631\u06cc\u0648\u062f\u06cc \u0628\u0631\u0627\u06cc \u062f\u062e\u062a\u0631\u0627\u0646 \u0686\u06cc\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<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06a9\u0627\u0641\u06cc \u062f\u0631\u0634\u062a \u0645\u063a\u0630\u06cc\u200c \u062f\u0627\u0631\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0645\u0648\u0641\u0642\u06cc\u062a \u062f\u0631 \u0645\u0633\u06cc\u0631 \u0648 \u062d\u0641\u0638 \u0633\u0644\u0627\u0645\u062a\u06cc\u200c\u062a\u0627\u0646\u060c \u0628\u0627\u06cc\u062f \u062f\u0631\u0634\u062a \u0645\u063a\u0630\u06cc\u200c\u0647\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0634\u0645\u0627 \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0627\u0641\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/strong>: \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u200c\u0647\u0627 \u062f\u0631 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0636\u0631\u0648\u0631\u06cc \u0647\u0633\u062a\u0646\u062f \u0648 \u0634\u0627\u0645\u0644 \u06af\u0648\u0634\u062a\u060c \u0645\u0627\u0647\u06cc\u060c \u062a\u062e\u0645 \u0645\u0631\u063a\u060c \u0644\u0628\u0646\u06cc\u0627\u062a \u06a9\u0645 \u0686\u0631\u0628 \u0648 \u0633\u0648\u06cc\u0627 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0628\u0627 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0627\u0641\u06cc <a href=\"https:\/\/fitamin.ir\/mag\/protein-in-bodybuilding\/\" data-type=\"post\" data-id=\"354\" target=\"_blank\" rel=\"noreferrer noopener\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 <\/a>\u0634\u0645\u0627 \u0627\u062d\u0633\u0627\u0633 \u0633\u06cc\u0631\u06cc \u062f\u0631 \u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u0637\u0648\u0644\u0627\u0646\u06cc \u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u060c \u0628\u0627\u0641\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u062a\u0631\u0645\u06cc\u0645 \u0648 \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u06a9\u0646\u062f.<br><\/li>\n\n\n\n<li><strong>\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a<\/strong>: \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u063a\u0644\u0627\u062a \u06a9\u0627\u0645\u0644\u060c \u0633\u0628\u0632\u06cc\u062c\u0627\u062a\u060c \u0645\u06cc\u0648\u0647\u200c\u0647\u0627 \u0648 \u0633\u0628\u0648\u0633 \u062f\u0627\u0631\u0627\u06cc \u0641\u06cc\u0628\u0631 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0627\u0646\u0631\u0698\u06cc \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u0627\u062d\u0633\u0627\u0633 \u0633\u06cc\u0631\u06cc \u0628\u0631\u0627\u06cc \u0645\u062f\u062a \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0645\u06cc\u0648\u0647\u200c\u0647\u0627 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a\u06cc \u0631\u0627 \u06a9\u0647 \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u0641\u06cc\u0628\u0631 \u0648 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0647\u0633\u062a\u0646\u062f\u060c \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f.<br><\/li>\n\n\n\n<li><strong>\u0686\u0631\u0628\u06cc<\/strong>: \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0686\u0631\u0628\u06cc\u060c \u0633\u0631\u0627\u063a \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0645\u0627\u0646\u0646\u062f \u0631\u0648\u063a\u0646 \u06a9\u0646\u062c\u062f\u060c \u0632\u06cc\u062a\u0648\u0646 \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/health-benefits-of-avocado\/\" target=\"_blank\" data-type=\"post\" data-id=\"23739\" rel=\"noreferrer noopener\">\u0622\u0648\u0648\u06a9\u0627\u062f\u0648 <\/a>\u0628\u0631\u0648\u06cc\u062f \u0648 \u062f\u0642\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0645\u0635\u0631\u0641 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627 \u062f\u0631 \u062d\u062f\u0627\u0642\u0644\u200c\u062a\u0631\u06cc\u0646 \u062d\u0627\u0644\u062a \u0645\u0645\u06a9\u0646 \u0628\u0627\u0634\u062f.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647<\/strong>: \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06a9\u0627\u0641\u06cc \u0622\u0628 \u0628\u0646\u0648\u0634\u06cc\u062f\u061b \u0686\u0631\u0627\u06a9\u0647 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u0647\u06cc\u062f\u0631\u0627\u062a\u0627\u0633\u06cc\u0648\u0646 \u0628\u062f\u0646 \u0648 \u06a9\u0645\u06a9 \u0628\u0647 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647\u060c \u06cc\u06a9\u0633\u0631\u06cc \u06a9\u0627\u0644\u0631\u06cc\u200c\u0647\u0627\u06cc \u0628\u06cc\u200c\u0627\u0631\u0632\u0634 \u0648 \u0645\u0636\u0631 \u0631\u0627 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644 \u062d\u0630\u0641 \u06a9\u0646\u06cc\u062f \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/what-is-no-sugar-diet-and-side-effects\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/what-is-no-sugar-diet-and-side-effects\/\" rel=\"noreferrer noopener\">\u0645\u0635\u0631\u0641 \u0632\u06cc\u0627\u062f \u0642\u0646\u062f\u0647\u0627\u06cc \u0633\u0627\u062f\u0647 (\u0622\u0628\u0646\u0628\u0627\u062a\u060c \u0628\u0633\u062a\u0646\u06cc\u060c \u06a9\u06cc\u06a9\u060c \u0646\u0648\u0634\u0627\u0628\u0647 \u0648 \u0627\u0644\u06a9\u0644) \u0631\u0627 \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0646\u0627\u0631 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f<\/a>.<\/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\/12\/Frame-3-18-compressed.jpg\" alt=\"\u062a\u063a\u0630\u06cc\u0647 \u0628\u0631\u0627\u06cc \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0627\u0646\" class=\"wp-image-39489\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/12\/Frame-3-18-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/12\/Frame-3-18-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\">\u0632\u0645\u0627\u0646 \u0645\u0634\u062e\u0635\u06cc \u0628\u0631\u0627\u06cc \u0647\u0631 \u0648\u0639\u062f\u0647 \u062f\u0627\u0631\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u0628\u0627\u06cc\u062f \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u0627\u0635\u0644\u06cc \u0645\u0646\u0638\u0645\u06cc \u067e\u0633 \u0627\u0632 \u0628\u06cc\u062f\u0627\u0631\u06cc \u0648 \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u062f\u0631 \u0633\u0627\u0639\u0627\u062a \u0645\u0634\u062e\u0635\u06cc \u063a\u0630\u0627 \u0628\u062e\u0648\u0631\u06cc\u062f. \u0648\u0639\u062f\u0647 \u0642\u0628\u0644 \u0648 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0647\u0633\u062a\u0646\u062f \u0648 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06a9\u0627\u0641\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\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\">\u0633\u0627\u062e\u062a \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc<\/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\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f \u0634\u0627\u0645\u0644 \u0645\u062c\u0645\u0648\u0639\u0647\u200c\u0627\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc (\u063a\u0627\u0644\u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647) \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0633\u0631\u0627\u0646 \u062a\u0641\u0627\u0648\u062a \u0686\u0646\u062f\u0627\u0646\u06cc \u0646\u062f\u0627\u0631\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0639\u0644\u0627\u0648\u0647\u200c\u0628\u0631 \u0646\u0645\u0627\u06cc\u0627\u0646 \u0648 \u0645\u0634\u062e\u0635 \u06a9\u0631\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0648\u0631\u0632\u06cc\u062f\u0647 \u0634\u06a9\u0645 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0642\u0648\u06cc \u0648 \u0645\u062d\u06a9\u0645\u06cc \u0628\u0633\u0627\u0632\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u062a\u0639\u0627\u062f\u0644 \u0648 \u062b\u0628\u0627\u062a \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-get-a-six-pack\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0633\u0627\u062e\u062a \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647 \u0628\u0627 \u06f1\u06f6 \u062a\u0645\u0631\u06cc\u0646 \u062a\u0636\u0645\u06cc\u0646\u06cc<\/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\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u062e\u0635\u0648\u0635 \u0634\u06a9\u0645 \u0631\u0627 \u062a\u0642\u0631\u06cc\u0628\u0627 \u062f\u0648 \u0628\u0627\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u062f\u0645\u0628\u0644 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u06cc\u0627 \u0641\u0642\u0637 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f. \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u06a9\u0631\u0627\u0646\u0686<\/li>\n\n\n\n<li>\u067e\u0644\u0627\u0646\u06a9<\/li>\n\n\n\n<li>\u067e\u0644\u0627\u0646\u06a9 \u0627\u0632 \u062c\u0627\u0646\u0628 (\u0647\u0631\u062f\u0648 \u0637\u0631\u0641)<\/li>\n\n\n\n<li>\u0632\u06cc\u0631 \u0634\u06a9\u0645 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647<\/li>\n\n\n\n<li>\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc<\/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>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u062e\u062a\u0646 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u0628\u0631\u0627\u06cc \u062f\u062e\u062a\u0631\u0627\u0646 \u06a9\u0645\u06cc \u0633\u062e\u062a\u200c\u062a\u0631 \u0648 \u067e\u06cc\u0686\u06cc\u062f\u0647\u200c\u062a\u0631 \u0627\u0632 \u067e\u0633\u0631\u0627\u0646 \u0627\u0633\u062a\u061b \u0686\u0631\u0627\u06a9\u0647 \u062a\u0648\u062f\u0647 \u0648 \u0628\u0627\u0641\u062a \u0628\u062f\u0646\u06cc \u0622\u0646\u200c\u0647\u0627 \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a \u0648  \u0628\u062f\u0646 \u0632\u0646\u0627\u0646 \u0637\u0628\u06cc\u0639\u062a\u0627 \u062f\u0627\u0631\u0627\u06cc \u0628\u0627\u0641\u062a \u0686\u0631\u0628\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0633\u062a. \u0645\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647 \u0631\u0627 \u06af\u0641\u062a\u06cc\u0645 \u0648 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0646\u06a9\u0627\u062a \u063a\u0630\u0627\u06cc\u06cc \u0648 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0627\u0646 \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0631\u062f\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\"><strong>\u0645\u0646\u0627\u0628\u0639<\/strong>: <a href=\"https:\/\/aaptiv.com\/magazine\/harder-women-get-six-pack-abs\/\" data-type=\"link\" data-id=\"https:\/\/aaptiv.com\/magazine\/harder-women-get-six-pack-abs\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">aaptiv<\/a> &#8211; <a href=\"https:\/\/www.insider.com\/guides\/health\/fitness\/how-to-get-abs\" data-type=\"link\" data-id=\"https:\/\/www.insider.com\/guides\/health\/fitness\/how-to-get-abs\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">insider<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u06cc\u0646 \u0631\u0648\u0632\u0647\u0627 \u0633\u0627\u062e\u062a \u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u062f\u062e\u062a\u0631\u0648\u0646\u0647 \u0637\u0631\u0641\u062f\u0627\u0631\u0647\u0627\u06cc \u0632\u06cc\u0627\u062f\u06cc \u067e\u06cc\u062f\u0627 \u06a9\u0631\u062f\u0647 \u0627\u0633\u062a. \u0634\u06a9\u0645 \u0634\u0634 \u062a\u06a9\u0647 (\u0633\u06cc\u06a9\u0633 \u067e\u06a9) \u0648 \u0639\u0636\u0644\u0627\u062a \u06a9\u0627\u0645\u0644\u0627 \u0628\u0631\u0622\u0645\u062f\u0647 \u0648 \u0645\u0634\u062e\u0635\u060c \u0646\u0634\u0627\u0646\u0647\u200c\u06cc \u0645\u0627\u0647\u200c\u0647\u0627 \u0648 \u06cc\u0627 \u0634\u0627\u06cc\u062f \u0633\u0627\u0644\u200c\u0647\u0627 \u062a\u0644\u0627\u0634 \u0633\u062e\u062a \u0648 \u0641\u062f\u0627\u06a9\u0627\u0631\u06cc \u0632\u06cc\u0627\u062f \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u06cc\u06a9 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u06cc \u0627\u0633\u062a. [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":39484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5],"tags":[212],"class_list":["post-39483","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-science","tag-212"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/39483","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=39483"}],"version-history":[{"count":11,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/39483\/revisions"}],"predecessor-version":[{"id":82710,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/39483\/revisions\/82710"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/39484"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=39483"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=39483"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=39483"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}