{"id":39999,"date":"2024-01-20T11:00:49","date_gmt":"2024-01-20T07:30:49","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=39999"},"modified":"2024-01-20T10:43:59","modified_gmt":"2024-01-20T07:13:59","slug":"weight-training-for-tennis-players","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/weight-training-for-tennis-players\/","title":{"rendered":"\u0686\u0631\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u062a\u0646\u06cc\u0633 \u0628\u0627\u0632\u0627\u0646 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a\u061f"},"content":{"rendered":"\n<p>\u0622\u06cc\u0627 \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u062a\u0646\u06cc\u0633 \u0648 \u062a\u0646\u06cc\u0633 \u0628\u0627\u0632\u0627\u0646 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a\u061f \u0622\u06cc\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631 \u0633\u0631\u0639\u062a \u0648 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src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/01\/Frame-1-2024-01-18T111704-compressed.jpg\" alt=\"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u062a\u0646\u06cc\u0633 \u0628\u0627\u0632\u0627\u0646\" class=\"wp-image-40017\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/01\/Frame-1-2024-01-18T111704-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/01\/Frame-1-2024-01-18T111704-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. \u06a9\u0627\u0647\u0634 \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u06af\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631<\/h3>\n\n\n\n<p>\u062a\u0646\u06cc\u0633 \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u067e\u0631\u0641\u0634\u0627\u0631 \u0628\u0627 \u062d\u0631\u06a9\u0627\u062a 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href=\"https:\/\/fitamin.ir\/mag\/best-stretches-to-increase-flexibility\/\" data-type=\"post\" data-id=\"474\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0646\u0639\u0637\u0627\u0641<\/a> \u0648 \u062b\u0628\u0627\u062a \u062f\u0631 \u0645\u0641\u0627\u0635\u0644 \u0628\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u062f\u0646\u06cc \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u062a\u0631 \u0648 \u0642\u062f\u0631\u062a\u0645\u0646\u062f\u062a\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f \u0648 \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0631\u0627\u06cc\u062c \u0645\u0631\u062a\u0628\u0637 \u0628\u0627 \u062a\u0646\u06cc\u0633\u060c \u0645\u0627\u0646\u0646\u062f \u06a9\u0634\u06cc\u062f\u06af\u06cc \u0634\u0627\u0646\u0647\u060c \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc 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\u062f\u0631\u06cc\u0627\u0641\u062a \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<h3 class=\"wp-block-heading\">\u06f3. \u0630\u0647\u0646\u06cc\u062a \u0628\u0631\u0646\u062f\u0647<\/h3>\n\n\n\n<p>\u062a\u0646\u06cc\u0633 \u0646\u0647 \u062a\u0646\u0647\u0627 \u0627\u0632 \u0646\u0638\u0631 \u0628\u062f\u0646\u06cc \u0633\u062e\u062a \u0627\u0633\u062a\u060c \u0628\u0644\u06a9\u0647 \u0627\u0632 \u0646\u0638\u0631 \u0630\u0647\u0646\u06cc \u0646\u06cc\u0632 \u0686\u0627\u0644\u0634 \u0628\u0631\u0627\u0646\u06af\u06cc\u0632 \u0627\u0633\u062a. \u0627\u0645\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u062a\u0646\u06cc\u0633 \u0628\u0647 \u0627\u06cc\u062c\u0627\u062f \u0646\u0638\u0645\u060c \u062a\u0639\u0647\u062f \u0648 \u062a\u0645\u0631\u06a9\u0632 \u062f\u0631 \u0630\u0647\u0646 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 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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\/best-hiit-workouts\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0647\u06cc\u062a (HIIT) \u0648 \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644 \u062f\u0631 \u062e\u0627\u0646\u0647<\/a><\/div>\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\/2024\/01\/Frame-1-2024-01-18T114414-compressed.jpg\" alt=\"\u062a\u0646\u06cc\u0633 \u0628\u0627\u0632\u0647\u0627 \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\n\" class=\"wp-image-40018\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/01\/Frame-1-2024-01-18T114414-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/01\/Frame-1-2024-01-18T114414-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\">\u062a\u0642\u0648\u06cc\u062a \u06a9\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u06cc\u06a9\u0646\u0627\u0646 \u062a\u0646\u06cc\u0633 \u0644\u0627\u0632\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>\u0628\u0627\u0632\u06cc\u06a9\u0646\u0627\u0646 \u062a\u0646\u06cc\u0633 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f\u060c \u0627\u0645\u0627 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class=\"wp-block-heading\">\u0645\u0639\u0631\u0641\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062a\u06cc\u0646\u0633<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u062d\u0627\u0644\u0627 \u06a9\u0647 \u0627\u0632 \u0627\u0647\u0645\u06cc\u062a \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634 \u062a\u0646\u06cc\u0633 \u06af\u0641\u062a\u06cc\u0645\u060c \u0648\u0642\u062a \u0622\u0646 \u0631\u0633\u06cc\u062f\u0647 \u06a9\u0647 \u0645\u0648\u062b\u0631\u062a\u0631\u06cc\u0646 \u0648 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u062a\u0646\u06cc\u0633 \u0631\u0627 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src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u0627\u0633\u06a9\u0648\u0627\u062a.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 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-->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" target=\"0\"]\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646[\/sr-link]\n\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<ul class=\"wp-block-list\">\n<li><strong><\/strong><strong>\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc<\/strong><strong><\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u067e\u0648\u0634\u200c\u0622\u067e \u06cc\u0627 \u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u062c\u0627\u0645\u0639 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u062f\u0646 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0633\u06cc\u0646\u0647\u200c\u0627\u06cc\u060c 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\u0632\u0645\u06cc\u0646 \u0637\u0648\u0631\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u062f\u0631 \u0641\u0627\u0635\u0644\u0647 \u062d\u062f\u0648\u062f \u06f9\u06f0 \u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631\u06cc \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u062c\u0627\u06cc\u06cc\u200c\u06a9\u0647 \u0646\u0627\u062d\u06cc\u0647 \u0633\u06cc\u0646\u0647 \u0647\u0646\u0648\u0632 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0646\u0631\u0633\u06cc\u062f\u0647\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u062f\u0647 \u0648 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0645\u06a9\u062b\u06cc \u0645\u062e\u062a\u0635\u0631 \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647\u060c \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f 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class=\"wp-block-list\">\n<li><strong><\/strong><strong>\u0644\u0627\u0646\u06af\u0632<\/strong><strong><\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u0644\u0627\u0646\u06af\u0632 \u0628\u0647 \u062e\u0635\u0648\u0635 \u0644\u0627\u0646\u06af\u0632 \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc\u060c \u0628\u0627\u0633\u0646 \u0648 \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0642\u062f\u0631\u062a \u0648 \u062b\u0628\u0627\u062a \u067e\u0627 \u062f\u0631 \u0632\u0645\u06cc\u0646 \u0628\u0627\u0632\u06cc \u0644\u0627\u0632\u0645 \u0627\u0633\u062a. \u0644\u0627\u0646\u06af\u0632 \u0647\u0645\u0686\u0646\u06cc\u0646 \u062a\u0639\u0627\u062f\u0644 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u062f \u0648 \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc 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-->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0648 \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u0648 \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u062f\u0633\u062a\u0627\u0646 \u06a9\u0634\u06cc\u062f\u0647 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0627\u0628\u062a\u062f\u0627\u06cc \u062d\u0631\u06a9\u062a \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u06a9 \u06af\u0627\u0645 \u0628\u0644\u0646\u062f \u0631\u0648\u0628\u0647 \u062c\u0644\u0648 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\u0628\u0627\u0644\u0627\u062d\u0631\u06a9\u062a \u06a9\u0631\u062f\u0647 \u0648 \u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u062c\u0644\u0648\u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/how-to-reduce-glute-size\/\" target=\"0\"]\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0648\u0686\u06a9 \u06a9\u0631\u062f\u0646 \u0628\u0627\u0633\u0646 + \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u062a\u063a\u0630\u06cc\u0647\u200c\u0627\u06cc[\/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<ul class=\"wp-block-list\">\n<li><strong><\/strong><strong>\u067e\u0644\u0627\u0646\u06a9<\/strong><strong><\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u067e\u0644\u0627\u0646\u06a9 \u0647\u0645 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u062c\u0627\u0645\u0639 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641 \u0645\u06cc\u200c\u200c\u062a\u0648\u0627\u0646\u062f \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0634\u0645\u0627 \u0627\u0632 \u062c\u0645\u0644\u0647 \u0631\u0627\u0633\u062a \u0634\u06a9\u0645\u06cc\u060c \u0645\u0648\u0631\u0628 \u0648 \u0639\u0636\u0644\u0647 \u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0646\u062f. \u0647\u0645\u0627\u0646\u0637\u0648\u0631 \u06a9\u0647 \u0628\u0627\u0644\u0627\u062a\u0631 \u0647\u0645 \u06af\u0641\u062a\u06cc\u0645 \u06cc\u06a9 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0642\u0648\u06cc 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src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0644\u0627\u0646\u06a9.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644\u0627\u0646\u06a9<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\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[sr-link href=\"https:\/\/fitamin.ir\/mag\/how-to-hold-plank-longer\/\" target=\"0\"]\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[\/sr-link]\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<ul class=\"wp-block-list\">\n<li><strong><\/strong><strong>\u062c\u0627\u0645\u067e 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\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u062f\u0648\u06cc\u062f\u0646 \u0633\u0631\u06cc\u0639 \u062f\u0648\u0631 \u0632\u0645\u06cc\u0646\u060c \u067e\u0631\u0634 \u0648 \u062d\u0631\u06a9\u0627\u062a \u067e\u0648\u06cc\u0627 \u0645\u0647\u0645 \u0627\u0633\u062a.<\/p>\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 \u067e\u0631\u0634\u06cc\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u067e\u0631\u0634\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u067e\u0631\u0634\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li> \u0628\u062f\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0648 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0645\u06cc \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u062f\u0648 \u067e\u0627\u06cc \u062e\u0648\u062f \u0628\u067e\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u062f\u0631 \u0645\u0631\u062d\u0644\u0647 \u0628\u0639\u062f \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0645\u062f\u0647 \u0648 \u062f\u0648 \u0645\u0631\u062a\u0628\u0647 \u062d\u0631\u06a9\u062a \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\/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 -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062a\u0646\u06cc\u0633<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u06af\u0641\u062a\u06cc\u0645 \u0647\u0631\u06a9\u0633 \u0628\u0627\u06cc\u062f \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f \u062a\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u062a\u06cc\u062c\u0647 \u0631\u0627 \u0628\u06af\u06cc\u0631\u062f. \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0628\u0631\u0627\u0633\u0627\u0633 \u0627\u0647\u062f\u0627\u0641 \u0648 \u0634\u0631\u0627\u06cc\u0637 \u0628\u062f\u0646\u06cc \u0627\u0648 \u062a\u0646\u0638\u06cc\u0645 \u0648 \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u062a\u0646\u06cc\u0633 \u0631\u0627 \u0645\u06cc\u200c\u0622\u0648\u0631\u06cc\u0645.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u06a9\u0627\u062a: \u06f3 \u0633\u062a \u06f1\u06f0-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631<\/li>\n\n\n\n<li>\u067e\u0648\u0634 \u0622\u067e: \u06f3 \u0633\u062a \u06f1\u06f0-\u06f1\u06f5 \u062a\u06a9\u0631\u0627\u0631<\/li>\n\n\n\n<li>\u0644\u0627\u0646\u06af\u0632: \u06f3 \u0633\u062a \u06f1\u06f2-\u06f1\u06f5 \u062a\u06a9\u0631\u0627\u0631 \u062f\u0631 \u0647\u0631 \u067e\u0627<\/li>\n\n\n\n<li>\u067e\u0644\u0627\u0646\u06a9: \u06f3 \u0633\u062a\u060c \u06f3\u06f0-\u06f6\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f<\/li>\n\n\n\n<li>\u062c\u0627\u0645\u067e \u0627\u0633\u06a9\u0648\u0627\u062a \u06cc\u0627 \u0627\u0633\u06a9\u0648\u0627\u062a \u067e\u0631\u0634\u06cc: \u06f3 \u0633\u062a \u06f1\u06f0-\u06f1\u06f2 \u067e\u0631\u0634<\/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>\u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u06cc\u06a9\u0646\u0627\u0646 \u062a\u0646\u06cc\u0633 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0641\u06cc\u062f \u0648 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a \u0648 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a\u06cc \u0628\u062f\u0646\u06cc \u0648 \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f\u0634\u0627\u0646 \u062f\u0631 \u0632\u0645\u06cc\u0646 \u06a9\u0645\u06a9 \u062e\u0648\u0627\u0647\u062f \u06a9\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0627\u0647\u0645\u06cc\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u062a\u0646\u06cc\u0633 \u06af\u0641\u062a\u06cc\u0645 \u0648 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u062a\u0646\u06cc\u0633 \u0628\u0627\u0632\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><strong>\u0645\u0646\u0627\u0628\u0639<\/strong>: <a href=\"https:\/\/www.precisionathletica.com.au\/why-weight-training-is-a-must-for-tennis-players\/\" data-type=\"link\" data-id=\"https:\/\/www.precisionathletica.com.au\/why-weight-training-is-a-must-for-tennis-players\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">precisionathletica<\/a> &#8211; <a href=\"https:\/\/blog.torokhtiy.com\/guides\/tennis-strength-training-program\/#strength-training-exercises-for-tennis-players\" data-type=\"link\" data-id=\"https:\/\/blog.torokhtiy.com\/guides\/tennis-strength-training-program\/#strength-training-exercises-for-tennis-players\" target=\"_blank\" rel=\"noreferrer noopener\">torokhtiy<\/a> &#8211; <a href=\"https:\/\/www.thepaseoclub.com\/blog\/strength-training-tennis-tips\" data-type=\"link\" data-id=\"https:\/\/www.thepaseoclub.com\/blog\/strength-training-tennis-tips\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">thepaseoclub<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0622\u06cc\u0627 \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u062a\u0646\u06cc\u0633 \u0648 \u062a\u0646\u06cc\u0633 \u0628\u0627\u0632\u0627\u0646 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a\u061f \u0622\u06cc\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631 \u0633\u0631\u0639\u062a \u0648 \u0686\u0627\u0644\u0627\u06a9\u06cc \u062a\u0646\u06cc\u0633 \u0628\u0627\u0632\u0647\u0627 \u062a\u0627\u062b\u06cc\u0631 \u0645\u0646\u0641\u06cc \u0646\u062f\u0627\u0631\u062f\u061f \u0627\u0635\u0644\u0627 \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u062a\u0646\u06cc\u0633 \u0686\u0647 \u0641\u0627\u06cc\u062f\u0647 \u0647\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f\u061f \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0628\u0647 \u062a\u0645\u0627\u0645 \u067e\u0631\u0633\u0634\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u062f\u0631\u0628\u0627\u0631\u0647 \u062e\u0648\u0628 \u0648 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":40015,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[206,203],"class_list":["post-39999","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-206","tag-203"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/39999","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=39999"}],"version-history":[{"count":10,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/39999\/revisions"}],"predecessor-version":[{"id":40029,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/39999\/revisions\/40029"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/40015"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=39999"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=39999"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=39999"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}