{"id":405,"date":"2025-09-06T11:00:10","date_gmt":"2025-09-06T07:30:10","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=405"},"modified":"2025-09-06T11:34:11","modified_gmt":"2025-09-06T08:04:11","slug":"warm-up-exercises","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/warm-up-exercises\/","title":{"rendered":"\u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646 \u0642\u0628\u0644 \u0627\u0632 \u0648\u0631\u0632\u0634+ \u0648\u06cc\u062f\u0626\u0648"},"content":{"rendered":"\n<p><span>\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0642\u0628\u0644 \u0648\u0631\u0632\u0634 \u06cc\u0627 \u0642\u0628\u0644 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u062c\u0632 \u0645\u0647\u0645 \u0648\u0631\u0632\u0634 \u0634\u0645\u0627\u0633\u062a \u0648 \u0627\u0646\u062c\u0627\u0645\u0634 \u0628\u0633\u06cc\u0627\u0631 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. 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\u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"cta-box\">\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-dl-app.jpg\" alt=\"\" \/>\r\n        <\/div>\r\n        <div class=\"cta-box__header\">\r\n            <div class=\"cta-box__header-title cta-box__header-title--lg\">\u062f\u0627\u0646\u0644\u0648\u062f \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646<\/div>\r\n        <\/div>\r\n        <div class=\"cta-box__body cta-box__body--white\">\r\n            \u0628\u0631\u0627\u06cc \u062f\u0627\u0646\u0644\u0648\u062f \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0648\u0631\u0632\u0634\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631 \u062f\u0648 \u0646\u0633\u062e\u0647 \u0627\u0646\u062f\u0631\u0648\u06cc\u062f \u0648 ios \u0631\u0648\u06cc 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src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/01\/\u06af\u0631\u0645-\u06a9\u0631\u062f\u0646-\u0628\u062f\u0646.mp4\"><\/video><\/figure>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span>\u0648\u06cc\u062f\u06cc\u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647<\/span><\/h2>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u062f\u0631 \u0627\u06cc\u0646 \u0648\u06cc\u062f\u06cc\u0648 \u0646\u062d\u0648\u0647 \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0642\u0628\u0644 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 (\u0628\u0627 \u0648\u0633\u0627\u06cc\u0644 \u0648\u0631\u0632\u0634\u06cc) \u0631\u0627 \u0628\u0647 \u0634\u0645\u0627 \u0622\u0645\u0648\u0632\u0634 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"1080\" style=\"aspect-ratio: 1920 \/ 1080;\" width=\"1920\" controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/04\/\u06af\u0631\u0645-\u06a9\u0631\u062f\u0646-\u0628\u0627\u0634\u06af\u0627\u0647\u06cc.mp4\"><\/video><\/figure>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span>\u0627\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646<\/span><\/h2>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646 \u0634\u0627\u0645\u0644 \u0639\u0645\u0648\u0645\u06cc \u0648 \u062a\u062e\u0635\u0635\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f. \u0646\u0647\u0627\u06cc\u062a \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u0631\u0627\u06cc \u0622\u0645\u0627\u062f\u0647\u200c\u06a9\u0631\u062f\u0646\u0650 \u0628\u062f\u0646\u062a\u0627\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u060c \u06f1\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0627\u0633\u062a. \u0627\u06af\u0631 \u062a\u0645\u0627\u06cc\u0644 \u062f\u0627\u0634\u062a\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0627 \u062a\u0635\u0648\u06cc\u0631 \u0648 \u06af\u06cc\u0641 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0632\u06cc\u0631 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. <\/span><\/p>\n\n\n\n<p><span>\u0647\u0631\u06a9\u062f\u0627\u0645 \u0627\u0632 \u0627\u06cc\u0646 \u06f5 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062d\u062f\u0648\u062f \u06f3\u06f0 \u062a\u0627 \u06f6\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u062f\u0631 \u0635\u0648\u0631\u062a \u0646\u06cc\u0627\u0632\u060c \u062f\u0648\u0628\u0627\u0631\u0647 \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u06cc\u0686 \u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u0633\u0646\u06cc \u0646\u062f\u0627\u0631\u062f \u0648 \u06a9\u0648\u062f\u06a9 \u0648 \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u060c \u067e\u06cc\u0631 \u0648 \u062c\u0648\u0627\u0646 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u062f\u0631 \u062e\u0627\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u0646\u062f.<\/span><\/p>\n\n\n\n<div style=\"height:9px\" 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\/dynamic-stretching-vs-static-stretching\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0631\u0627\u06cc \u06a9\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646 \u06a9\u0634\u0634\u06cc \u067e\u0648\u06cc\u0627 \u06cc\u0627 \u0627\u06cc\u0633\u062a\u0627 \u06a9\u062f\u0627\u0645 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a\u061f<\/a><\/div>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0639\u0645\u0648\u0645\u06cc \u0628\u062f\u0646<\/h3>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><span>\u06f1. \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u0627 \u062d\u0631\u06a9\u062a \u062c\u0627\u06af\u06cc\u0646\u06af<\/span><\/h4>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u062c\u0627\u06af\u06cc\u0646\u06af\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u062c.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0627\u06af\u06cc\u0646\u06af<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0648 \u0627\u0646\u062c\u0627\u0645 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u062d\u0631\u06a9\u062a \u06a9\u0645\u06cc \u0631\u0648\u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u062c\u0645\u0639 \u0648 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631\u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0647\u200c\u0633\u0631\u0639\u062a \u0631\u0648\u06cc \u067e\u0646\u062c\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0628\u0627\u0644\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f \u0648 \u062f\u0631\u062c\u0627 \u0628\u0632\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0647\u0645 \u0628\u0647 \u0639\u0642\u0628 \u0648 \u062c\u0644\u0648 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/abs-and-hips-slimming-workout\/\" target=\"0\"]\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u067e\u0647\u0644\u0648[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span><strong>\u0646\u06a9\u0627\u062a \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u06a9\u0645\u06cc \u062e\u0645 \u0628\u0627\u0634\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u0634\u06a9\u0645\u200c\u062a\u0627\u0646 \u06a9\u0645\u06cc \u0645\u0646\u0642\u0628\u0636 \u0628\u0627\u0634\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u0647\u0646\u06af\u0627\u0645 \u062f\u0631\u062c\u0627 \u0632\u062f\u0646 \u0627\u0632 \u062f\u0633\u062a\u0627\u0646 \u06a9\u0645\u06a9 \u06af\u0631\u0641\u062a\u0647 \u0634\u0648\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u0633\u0631 \u0648 \u06af\u0631\u062f\u0646\u200c\u062a\u0627\u0646 \u062b\u0627\u0628\u062a \u0628\u0627\u0634\u0646\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u062f\u0631 \u0633\u0647 \u0633\u062a \u06f1\u06f5 \u062b\u0627\u0646\u06cc\u0647\u200c\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0632\u0646\u06cc\u062f.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><span>\u06f2. \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646 \u0628\u0627 \u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0627\u0632 \u067e\u0647\u0644\u0648<\/span><\/h4>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc \u0627\u0632 \u067e\u0647\u0644\u0648\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0631\u0627\u0647-\u0631\u0641\u062a\u0646\u06cc-\u0627\u0632-\u067e\u0647\u0644\u0648-2.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc \u0627\u0632 \u067e\u0647\u0644\u0648<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- 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>\u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u060c \u0628\u0647\u200c\u0635\u0648\u0631\u062a\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u062f\u0631 \u062d\u0627\u0644\u062a \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u062f\u0631 \u062c\u0644\u0648\u06cc \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f \u06cc\u0627 \u062f\u0627\u062e\u0644 \u0633\u06cc\u0646\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u062f\u0648 \u06af\u0627\u0645 \u0628\u0647 \u0686\u067e \u0648 \u0633\u067e\u0633 \u062f\u0648 \u06af\u0627\u0645 \u0628\u0647 \u0631\u0627\u0633\u062a \u0628\u0631\u062f\u0627\u0631\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/lower-body-workouts-why-and-how\/\" target=\"0\"]\u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645[\/sr-link]\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span><strong>\u0646\u06a9\u0627\u062a \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>\u0632\u0627\u0646\u0648\u0647\u0627 \u0627\u0632 \u067e\u0646\u062c\u0647 \u067e\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u0646\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648\u0628\u0647\u200c\u0631\u0648\u06cc \u0628\u062f\u0646 \u0628\u0627\u0634\u0646\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u062d\u0631\u06a9\u062a \u06a9\u0631\u062f\u0646 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0627\u0634\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u06a9\u0645\u0631 \u0648 \u06af\u0631\u062f\u0646 \u062b\u0627\u0628\u062a \u0628\u0627\u0634\u062f.<\/span><\/li>\n\n\n\n<li><span>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u062f\u0631 \u0633\u0647 \u0633\u062a \u0628\u0627 \u06f1\u06f0 \u062a\u0627 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><span>\u06f3. \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u0627 \u062d\u0631\u06a9\u062a \u0632\u0627\u0646\u0648 \u0628\u0644\u0646\u062f<\/span><\/h4>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0632\u0627\u0646\u0648\u0628\u0644\u0646\u062f \u067e\u0644\u0647\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0632\u0627\u0646\u0648-\u0628\u0644\u0646\u062f-\u0627\u0633\u062a\u067e.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u0627\u0646\u0648\u0628\u0644\u0646\u062f \u067e\u0644\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u06cc\u06a9 \u067e\u0644\u0647 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u067e\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0631\u0648\u06cc \u067e\u0644\u0647 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0628\u0627\u0644\u0627 \u0628\u0631\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u067e\u0627\u06cc \u0639\u0642\u0628 \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0647 \u0648 \u0632\u0627\u0646\u0648\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0627\u062e\u0644 \u0634\u06a9\u0645 \u062c\u0645\u0639 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0627 \u0647\u0645\u06cc\u0646 \u067e\u0627 \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f \u0648 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0627\u062c\u0631\u0627 \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-strengthen-your-knee\/\" target=\"0\"]\u062a\u0642\u0648\u06cc\u062a \u0632\u0627\u0646\u0648 \u0628\u0627 \u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 + \u06f1\u06f1 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0632\u0627\u0646\u0648[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>\u0631\u0648\u0628\u0631\u0648\u06cc \u067e\u0644\u0647 \u06cc\u0627 \u0627\u0633\u062a\u067e \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u0628\u0627 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u062b\u0627\u0628\u062a \u067e\u0627\u06cc \u0631\u0627\u0633\u062a\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0627\u0633\u062a\u067e \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u062f\u0648 \u062b\u0627\u0646\u06cc\u0647 \u0635\u0628\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u0628\u0639\u062f \u0627\u0632 \u06f1\u06f0 \u06cc\u0627 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0627 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u062f\u0631 \u0633\u0647 \u0633\u062a\u060c \u0628\u0627 \u067e\u0627\u06cc \u0686\u067e \u0647\u0645 \u0647\u0645\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><span>\u06f4. \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u0627 \u062d\u0631\u06a9\u062a <\/span>\u0633\u0648\u0645\u0648\u062f\u0631\u062c\u0627<\/h4>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0633\u0648\u0645\u0648 \u062f\u0631\u062c\u0627\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0633\u0648\u0645\u0648-\u062f\u0631\u062c\u0627.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0648\u0645\u0648 \u062f\u0631\u062c\u0627<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0627\u0628\u062a\u062f\u0627 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u06cc\u0627 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0627\u0632 \u0647\u0645 \u0628\u0627\u0632 \u0634\u0648\u062f \u0648 \u06cc\u0627 \u0627\u0632 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u06cc\u0631\u0648\u0646 \u0628\u0632\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0631\u0648\u06cc \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647\u200c\u0633\u0631\u0639\u062a \u062f\u0631\u062c\u0627 \u0628\u0632\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 --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>\u067e\u0627\u0647\u0627 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f. \u06a9\u0645\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0631\u0648\u0628\u0647\u200c\u0631\u0648\u06cc \u0628\u062f\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u0628\u0627\u0634\u062f \u0627\u0645\u0627 \u0627\u0632 \u067e\u0646\u062c\u0647 \u0647\u0627\u06cc \u067e\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u0646\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u0628\u0647 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u062f\u0631 \u062c\u0627\u06cc \u0631\u06cc\u0632 \u0648 \u0645\u062a\u0646\u0627\u0648\u0628 \u0628\u0632\u0646\u06cc\u062f.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><span>\u06f5. \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u0627 \u06a9\u0634\u0634 \u062f\u0627\u062e\u0644 \u0631\u0627\u0646<\/span><\/h4>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u06a9\u0634\u0634 \u062f\u0627\u062e\u0644 \u0631\u0627\u0646 \u0686\u0633\u0628\u0627\u0646\u062f\u0646 \u06a9\u0641 \u067e\u0627\u0647\u0627\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u06a9\u0634\u0634-\u062f\u0627\u062e\u0644-\u0631\u0627\u0646-\u0686\u0633\u0628\u0627\u0646\u062f\u0646-\u06a9\u0641-\u067e\u0627\u0647\u06270.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0634\u0634 \u062f\u0627\u062e\u0644 \u0631\u0627\u0646 \u0686\u0633\u0628\u0627\u0646\u062f\u0646 \u06a9\u0641 \u067e\u0627\u0647\u0627<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u06a9\u0641 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647\u0645 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u0642\u062f\u0627\u0631\u06cc \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062c\u0645\u0639 \u0648 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062f\u0631 \u062a\u0639\u062f\u0627\u062f \u0645\u0630\u06a9\u0648\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u0647\u0631 \u0628\u0627\u0631 \u0686\u0646\u062f \u062b\u0627\u0646\u06cc\u0647 \u0631\u0648\u06cc \u062d\u0631\u06a9\u062a \u0645\u06a9\u062b \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\/why-should-we-do-stretching-and-how\/\" target=\"0\"]\u0641\u0648\u0627\u06cc\u062f \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>\u0686\u0647\u0627\u0631 \u0632\u0627\u0646\u0648 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u06a9\u0641 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647\u200c\u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0631\u062f\u0647 \u0648 \u062a\u0627 \u062d\u062f\u0645\u0645\u06a9\u0646 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u062d\u0627\u0644\u0627 \u062a\u0627 \u062c\u0627\u06cc\u06cc\u200c\u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06a9\u0645\u0631\u062a\u0627\u0646 \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0642\u0648\u0632 \u0646\u06a9\u0646\u06cc\u062f\u061b<\/span><\/li>\n\n\n\n<li><span>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062f\u0631 \u06f8 \u062a\u0627 \u06f1\u06f0 \u0633\u062a \u06f1\u06f0 \u062b\u0627\u0646\u06cc\u0647\u200c\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u062a\u062e\u0635\u0635\u06cc \u0628\u062f\u0646<\/h3>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0628\u0639\u062f \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0639\u0645\u0648\u0645\u06cc \u0646\u0648\u0628\u062a \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u062a\u062e\u0635\u0635\u06cc \u0645\u06cc\u200c\u0631\u0633\u062f. \u0634\u0645\u0627 \u06cc\u06a9 \u0633\u062a \u0627\u0632 \u0647\u0631 \u062d\u0631\u06a9\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0647\u0645\u0627\u0646 \u0631\u0648\u0632\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627 \u0647\u0627\u0644\u062a\u0631 \u062e\u0627\u0644\u06cc \u06cc\u0627 \u06a9\u0644\u0627 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<p>\u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u200c\u06a9\u0647 \u062e\u06cc\u0627\u0644\u200c\u062a\u0627\u0646 \u0627\u0632 \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0628\u062f\u0648\u0646\u0650 \u0622\u0633\u06cc\u0628 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0639\u0645\u0644\u06a9\u0631\u062f \u0631\u0627\u062d\u062a \u0628\u0627\u0634\u062f\u060c \u0628\u0627 \u06cc\u06a9 \u0645\u0631\u0628\u06cc\u0627\u0646 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0622\u0646\u200c\u0647\u0627 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u0648 \u0627\u0635\u0648\u0644\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u0637\u0631\u0627\u062d\u06cc \u06a9\u0646\u0646\u062f. <\/p>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<form class=\"cta-box\" id=\"cta_fitness_1\">\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\/fitness-2.png\" alt=\"\u0645\u06cc\u062e\u0648\u0627\u06cc  \u0628\u0647 \u0627\u0646\u062f\u0627\u0645 \u062f\u0644\u062e\u0648\u0627\u0647\u062a \u0628\u0631\u0633\u06cc\u061f\" \/>\r\n        <\/div>\r\n        <div class=\"cta-box__header cta-box__header--no-border\">\r\n            <div class=\"cta-box__header-title font-weight-bold\">\u0645\u06cc\u062e\u0648\u0627\u06cc  \u0628\u0647 \u0627\u0646\u062f\u0627\u0645 \u062f\u0644\u062e\u0648\u0627\u0647\u062a \u0628\u0631\u0633\u06cc\u061f<\/div>\r\n        <\/div>\r\n        <div class=\"cta-box__body cta-box__body--white pb-5\">\u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0648\u0631\u0632\u0634\u062a \u0631\u0648 \u0627\u0632 \u0647\u0645\u06cc\u0646 \u0627\u0644\u0627\u0646 \u0634\u0631\u0648\u0639 \u06a9\u0646.<\/div>\r\n        <a\r\n          href=\"https:\/\/fitamin.ir\/get-fit?input_channel_code=fitamin-article-form&content_code=cta_fitness_1\"\r\n          class=\"cta-box__form-btn cta-box__form-btn--block py-4\"\r\n        >\u0645\u06cc\u062e\u0648\u0627\u0645 \u0648\u0631\u0632\u0634 \u06a9\u0646\u0645<\/a>\r\n    <\/form>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646<\/h2>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>\u0628\u06cc\u0627\u06cc\u06cc\u062f \u0646\u06af\u0627\u0647\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u0645 \u0628\u0647 \u0634\u0627\u06cc\u0639\u200c\u062a\u0631\u06cc\u0646 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a\u06cc \u06a9\u0647 \u0627\u0641\u0631\u0627\u062f \u0647\u0646\u06af\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f.&nbsp;<\/span> <\/p>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f1. \u0627\u062e\u062a\u0635\u0627\u0635 \u0632\u0645\u0627\u0646 \u06a9\u0645 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a<\/h3>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u0627\u06cc\u062f \u062d\u062f\u0627\u0642\u0644 \u06f1\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0637\u0648\u0644 \u0628\u06a9\u0634\u0646\u062f! \u06af\u0627\u0647\u06cc \u0641\u06a9\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0647\u0645\u0627\u0646 \u0686\u0646\u062f \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0631\u0648\u06cc \u062a\u0631\u062f\u0645\u06cc\u0644 \u062f\u0648\u06cc\u062f\u06cc\u0645 \u0648 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0628\u0627\u0644\u0627 \u0631\u0641\u062a \u0628\u0631\u0627\u06cc \u0622\u063a\u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u0645 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0633\u0631\u0627\u063a \u062f\u0644\u06cc\u0641\u062a \u0647\u0627\u0644\u062a\u0631 \u0628\u0631\u0648\u06cc\u0645! <\/span><\/p>\n\n\n\n<p><span>\u062f\u0631\u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0627\u0635\u0648\u0644\u06cc \u062d\u062f\u0627\u0642\u0644 \u06f1\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0632\u0645\u0627\u0646 \u0645\u06cc\u200c\u0628\u0631\u0646\u062f: \u06cc\u06a9 \u0647\u0648\u0627\u0632\u06cc \u0645\u0644\u0627\u06cc\u0645\u060c \u06a9\u0634\u0634 \u0645\u0641\u0627\u0635\u0644\u060c \u06a9\u0634\u0634 \u0646\u0631\u0645 \u0639\u0636\u0644\u0627\u062a\u060c\u0627\u06cc\u062c\u0627\u062f \u0622\u0645\u0627\u062f\u06af\u06cc \u0630\u0647\u0646\u06cc \u0648 \u0633\u062a\u200c\u0647\u0627\u06cc \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646! \u0634\u0627\u06cc\u062f \u0641\u06a9\u0631 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0632\u0645\u0627\u0646 \u06af\u0630\u0627\u0634\u062a\u0646 \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0627\u062f\u06cc \u0627\u0633\u062a. \u0627\u0645\u0627 \u0642\u0637\u0639\u0627 \u062a\u0627\u062b\u06cc\u0631\u0634 \u0631\u0627 \u0631\u0648\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc\u200c\u062a\u0627\u0646 \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u06cc\u062f.<\/span><\/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\/2021\/04\/warm-up-exercise.jpg\" alt=\"\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0642\u0628\u0644 \u0648\u0631\u0632\u0634\" class=\"wp-image-80662\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/04\/warm-up-exercise.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/04\/warm-up-exercise-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\/low-impact-exercise\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u06a9\u0627\u0645\u0644 \u0647\u0648\u0627\u0632\u06cc \u06a9\u0645 \u0641\u0634\u0627\u0631 \u06cc\u0627 Low Impact<\/a><\/div>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2. \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0641\u0642\u0637 \u06cc\u06a9 \u0646\u0627\u062d\u06cc\u0647 \u0627\u0632 \u0628\u062f\u0646<\/h3>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>\u0634\u0645\u0627 \u0648\u0642\u062a\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0631\u0648\u0632 \u067e\u0627 \u062f\u0627\u0631\u06cc\u062f\u060c \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647\u200c\u062e\u0648\u0628\u06cc \u06af\u0631\u0645 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f. \u0627\u0645\u0627 \u0686\u0648\u0646 \u0628\u0627 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u06a9\u0627\u0631\u06cc \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \u067e\u0633 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0646\u0645\u06cc\u200c\u062f\u0647\u06cc\u062f. \u062f\u0631\u0633\u062a \u0627\u0633\u062a\u061f! \u062e\u06cc\u0631 \u06a9\u0627\u0645\u0644\u0627 \u0627\u0634\u062a\u0628\u0627\u0647 \u0627\u0633\u062a!! \u062a\u0645\u0627\u0645 \u0645\u0641\u0627\u0635\u0644 \u0648 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u06cc\u062f \u06af\u0631\u0645 \u0634\u0648\u0646\u062f \u062d\u062a\u06cc \u0622\u0646\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0642\u0631\u0627\u0631 \u0646\u06cc\u0633\u062a \u062a\u0645\u0631\u06cc\u0646\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.&nbsp;<\/span><\/p>\n\n\n\n<p><span>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a <a href=\"https:\/\/fitamin.ir\/mag\/best-time-of-the-day-to-lift-weights\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/best-time-of-the-day-to-lift-weights\/\" rel=\"noreferrer noopener\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a> \u062a\u0645\u0627\u0645 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 \u0646\u0648\u0639\u06cc \u062a\u062d\u062a \u062a\u0627\u062b\u06cc\u0631 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f\u060c \u062d\u062a\u06cc \u0627\u06af\u0631 \u0645\u0633\u062a\u0642\u06cc\u0645\u0627 \u0628\u0627 \u06cc\u06a9 \u0639\u0636\u0644\u0647\u200c\u0627\u06cc \u06a9\u0627\u0631 \u0646\u06a9\u0646\u06cc\u062f. \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u062b\u0627\u0644 \u0648\u0642\u062a\u06cc \u0627\u0633\u06a9\u0627\u062a \u0645\u06cc\u200c\u0632\u0646\u06cc\u062f \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0631\u0648\u06cc \u0634\u0627\u0646\u0647 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u062f. \u067e\u0633 \u0639\u0636\u0644\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u062a\u0627\u0646 \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3. \u062a\u0645\u0631\u06cc\u0646 \u0628\u062f\u0648\u0646 \u0622\u0645\u0627\u062f\u06af\u06cc \u0630\u0647\u0646\u06cc<\/h3>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>\u0648\u0631\u0648\u062f \u0628\u0647 \u0628\u0627\u0634\u06af\u0627\u0647\u060c <a href=\"https:\/\/fitamin.ir\/mag\/features-of-suitable-sportswear\/\" target=\"_blank\" data-type=\"post\" data-id=\"28396\" rel=\"noreferrer noopener\">\u067e\u0648\u0634\u06cc\u062f\u0646\u0650 \u0644\u0628\u0627\u0633<\/a> \u0648 \u06a9\u062a\u0627\u0646\u06cc\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u062a\u0627 \u062d\u062f\u06cc \u0630\u0647\u0646 \u0631\u0627 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0622\u0645\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u0645\u0627 \u06af\u0627\u0647\u06cc \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0628\u06cc\u0634 \u0627\u0632 \u0627\u06cc\u0646\u200c\u0647\u0627 \u0631\u0648\u06cc \u0628\u064f\u0639\u062f \u0631\u0648\u0627\u0646\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0648\u0642\u062a \u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f. \u0628\u0647\u200c\u062e\u0635\u0648\u0635 \u0627\u06af\u0631 \u0630\u0647\u0646\u062a\u0627\u0646 \u0628\u0647 \u0645\u0648\u0636\u0648\u0639\u06cc \u0645\u0634\u063a\u0648\u0644 \u0627\u0633\u062a \u0648 \u062d\u0648\u0627\u0633\u062a\u0627\u0646 \u0631\u0627 \u067e\u0631\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f. \u067e\u0633 \u062d\u062a\u0645\u0627 \u062f\u0642\u0627\u06cc\u0642\u06cc \u0631\u0627 \u0635\u0631\u0641 \u0622\u0645\u0627\u062f\u06af\u06cc \u0630\u0647\u0646\u06cc \u062e\u0648\u062f \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n\n\n\n<p><span>\u0630\u0647\u0646\u062a\u0627\u0646 \u0631\u0627 \u0622\u0631\u0627\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u062c\u0627\u06cc \u0641\u06a9\u0631 \u06a9\u0631\u062f\u0646 \u0628\u0647 \u0645\u0634\u06a9\u0644\u0627\u062a\u060c \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u062a\u0627\u0646 \u0641\u06a9\u0631 \u06a9\u0646\u06cc\u062f. \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645\u062a\u0627\u0646 \u0628\u0647 \u0628\u0627\u0634\u06af\u0627\u0647 \u0622\u0645\u062f\u0647\u200c\u0627\u06cc\u062f. \u067e\u0633 \u0628\u0627\u06cc\u062f \u062e\u0648\u0634\u062d\u0627\u0644 \u0628\u0627\u0634\u06cc\u062f!<\/span><\/p>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f4. \u0627\u0646\u062c\u0627\u0645 \u0628\u06cc\u0634\u200c\u0627\u0632\u062d\u062f \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0628\u0631\u0627\u06cc \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646<\/h3>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>\u06a9\u0634\u0634 \u0627\u06cc\u0633\u062a\u0627\u060c \u06cc\u0627 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u0648\u0636\u0639\u06cc\u062a \u06a9\u0634\u0634\u060c \u0627\u06cc\u062f\u0647\u200c\u0627\u06cc \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc\u0627\u0646 \u0648\u0631\u0632\u0634\u062a\u0627\u0646 \u0627\u0633\u062a. \u0627\u0645\u0627 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u06a9\u0634\u0634 \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0647\u06cc\u0686 \u0645\u0632\u06cc\u062a\u06cc \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0646\u062f\u0627\u0631\u062f\u061b \u062d\u062a\u06cc \u0634\u0627\u06cc\u062f \u0627\u06cc\u0646 \u0646\u0648\u0639 \u06a9\u0634\u0634 \u0628\u0631\u0627\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0645\u0636\u0631 \u0628\u0627\u0634\u062f.<\/span><\/p>\n\n\n\n<p><span>\u0648\u0642\u062a\u06cc \u0648\u0631\u0632\u0634\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u067e\u0627\u06cc\u0627\u0646 \u0645\u06cc\u200c\u0631\u0633\u0627\u0646\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0686\u0646\u062f \u062d\u0631\u06a9\u062a \u06a9\u0634\u0634\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0647\u0631 \u06a9\u062f\u0627\u0645 \u0627\u0632 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0631\u0627 \u06f3\u06f0 \u062a\u0627 \u06f6\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f (\u0628\u0647 \u0639\u0628\u0627\u0631\u062a \u062f\u06cc\u06af\u0631 \u06a9\u0634\u0634\u200c\u0647\u0627\u06cc \u06f1\u06f0 \u062b\u0627\u0646\u06cc\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0645\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645 \u0627\u0635\u0644\u0627 \u0628\u0647 \u062d\u0633\u0627\u0628 \u0646\u0645\u06cc\u200c\u0622\u06cc\u062f).<\/span><\/p>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f5. \u06a9\u0634\u0634 \u067e\u0634\u062a \u0633\u0631\u0647\u0645 \u0648 \u062f\u0631 \u062c\u0647\u0627\u062a \u0645\u062e\u0627\u0644\u0641<\/h3>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>\u0645\u062a\u0623\u0633\u0641\u0627\u0646\u0647 \u0628\u0647\u200c\u062e\u0627\u0637\u0631 \u0627\u0634\u062a\u0628\u0627\u0647 \u0628\u0631\u062e\u06cc \u0645\u0631\u0628\u06cc\u0627\u0646 \u0648\u0631\u0632\u0634\u06cc\u060c \u0627\u06cc\u0646 \u0646\u0648\u0639 \u06a9\u0634\u0634 \u0628\u0647 \u06cc\u06a9\u06cc \u0627\u0632 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\u062c\u0647\u0634 \u0633\u0639\u06cc \u0645\u06cc \u06a9\u0646\u06cc\u062f \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f. \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u06a9\u0634\u0634 \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0628\u06cc \u0641\u0627\u06cc\u062f\u0647 \u0627\u0633\u062a \u0648 \u062d\u062a\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627\u0639\u062b \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u06af\u06cc \u0634\u0648\u062f.<\/span><\/p>\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<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>\u062e\u062f\u0627\u0642\u0648\u062a! \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646 \u0642\u0628\u0644 \u0627\u0632 \u0648\u0631\u0632\u0634\u060c \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u062e\u0648\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0645\u0647\u0645 \u0627\u0633\u062a<\/span> \u0648 \u0634\u0645\u0627 \u0647\u0645\u0647 <span>\u0631\u0627 \u06a9\u0627\u0645\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u06cc\u062f. \u062d\u0627\u0644\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u06a9\u0627\u0645\u0644\u0627 \u0634\u062e\u0635\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0622\u0646\u0644\u0627\u06cc\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u0633\u0631\u06af\u0631\u0645\u06cc\u200c\u0647\u0627\u06cc \u0632\u0646\u062f\u06af\u06cc\u060c \u0647\u0645\u06cc\u0634\u0647 \u0648 \u0647\u0645\u0647 \u062c\u0627 \u0647\u0645\u0631\u0627\u0647 \u0645\u0627 \u0647\u0633\u062a\u0646\u062f\u061b \u0627\u0645\u0627 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0641\u0631\u0635\u062a\u06cc \u0631\u0627 \u0647\u0645 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u062e\u0627\u0644\u06cc \u0628\u06af\u0630\u0627\u0631\u06cc\u0645\u060c \u0647\u0646\u0631 \u0628\u0632\u0631\u06af\u06cc \u0627\u0633\u062a.<\/span><\/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\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0648\u0627\u0644 <\/h2>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\" style=\"text-align:right\">\n<ol class=\"rank-math-list \">\n<li id=\"faq-question-61b72e7f4ee64\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0639\u0644\u062a \u06af\u0631\u0645\u200c\u06a9\u0631\u062f\u0646 \u0628\u062f\u0646 \u0642\u0628\u0644 \u0627\u0632 \u0648\u0631\u0632\u0634 \u0686\u06cc\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u06af\u0631\u062f\u0634 \u062e\u0648\u0646\u060c \u0622\u0645\u0627\u062f\u0647\u200c\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a\u060c \u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0648 \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n<\/div>\n<\/li>\n<li id=\"faq-question-61b72e7f4ee68\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0686\u0647 \u0645\u062f\u062a \u0628\u062f\u0646 \u0631\u0627 \u06af\u0631\u0645 \u06a9\u0646\u06cc\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u06cc\u0646 \u06f5 \u062a\u0627 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0628\u0633\u062a\u0647 \u0628\u0647 \u0646\u0648\u0639 \u0648 \u0634\u062f\u062a \u0648\u0631\u0632\u0634 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0632\u0645\u0627\u0646 \u0628\u0631\u0627\u06cc \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f.<\/p>\n\n<\/div>\n<\/li>\n<li id=\"faq-question-1755004269783\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0686\u0647 \u0646\u0648\u0639 \u062d\u0631\u06a9\u0627\u062a\u06cc \u0628\u0631\u0627\u06cc \u06af\u0631\u0645\u200c\u06a9\u0631\u062f\u0646 \u0645\u0646\u0627\u0633\u0628 \u0647\u0633\u062a\u0646\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062d\u0631\u06a9\u0627\u062a \u067e\u0648\u06cc\u0627 \u0645\u062b\u0644 \u062f\u0648\u06cc\u062f\u0646 \u0622\u0647\u0633\u062a\u0647\u060c \u0627\u0633\u06a9\u0627\u062a \u0633\u0628\u06a9\u060c \u0686\u0631\u062e\u0634 \u062f\u0633\u062a \u0648 \u067e\u0627\u060c \u06cc\u0627 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u062c \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0627\u0631 \u0645\u0646\u0627\u0633\u0628 \u0647\u0633\u062a\u0646\u062f.<\/p>\n\n<\/div>\n<\/li>\n<li id=\"faq-question-1755004294932\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u06af\u0631\u0645\u200c\u06a9\u0631\u062f\u0646 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0648\u0631\u0632\u0634\u200c\u0647\u0627 \u06cc\u06a9\u0633\u0627\u0646 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062e\u06cc\u0631\u060c \u0628\u0633\u062a\u0647 \u0628\u0647 \u0646\u0648\u0639 \u0648\u0631\u0632\u0634 \u0648 \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0631\u06af\u06cc\u0631\u060c \u0646\u0648\u0639 \u062d\u0631\u06a9\u0627\u062a \u0648 \u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u06af\u0631\u0645\u200c\u06a9\u0631\u062f\u0646 \u062a\u063a\u06cc\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n<\/div>\n<\/li>\n<\/ol>\n<\/div>\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0645\u0646\u0628\u0639: <\/strong><a href=\"http:\/\/activekids.com\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">activekids<\/a>\u060c <a href=\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-of-warmup-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">webmd<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0642\u0628\u0644 \u0648\u0631\u0632\u0634 \u06cc\u0627 \u0642\u0628\u0644 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u062c\u0632 \u0645\u0647\u0645 \u0648\u0631\u0632\u0634 \u0634\u0645\u0627\u0633\u062a \u0648 \u0627\u0646\u062c\u0627\u0645\u0634 \u0628\u0633\u06cc\u0627\u0631 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0641\u0631\u0642\u06cc \u0646\u062f\u0627\u0631\u062f \u0634\u0645\u0627 \u062a\u0627\u0632\u0647\u200c\u06a9\u0627\u0631 \u0628\u0627\u0634\u06cc\u062f \u06cc\u0627 \u06cc\u06a9 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u060c \u062f\u0631 \u062e\u0627\u0646\u0647 \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u06cc\u0627 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647\u060c \u062f\u0631 \u0647\u0631 \u0635\u0648\u0631\u062a \u062d\u062a\u0645\u0627 \u067e\u06cc\u0634 \u0627\u0632 \u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634\u060c [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":80664,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[207],"class_list":["post-405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-207"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/405","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=405"}],"version-history":[{"count":87,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/405\/revisions"}],"predecessor-version":[{"id":81239,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/405\/revisions\/81239"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/80664"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=405"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=405"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=405"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}