{"id":418,"date":"2025-12-29T11:00:00","date_gmt":"2025-12-29T07:30:00","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=418"},"modified":"2025-12-29T11:22:25","modified_gmt":"2025-12-29T07:52:25","slug":"front-lunge-vs-reverse-lunge","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/front-lunge-vs-reverse-lunge\/","title":{"rendered":"\u0645\u0642\u0627\u06cc\u0633\u0647 \u0644\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633 \u0628\u0627 \u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u0645\u0648\u0644\u06cc + \u0622\u0645\u0648\u0632\u0634 \u06a9\u0627\u0645\u0644 \u062d\u0631\u06a9\u062a"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0644\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0644\u0627\u0646\u062c \u0645\u0639\u06a9\u0648\u0633 (\u0631\u0648 \u0628\u0647 \u0639\u0642\u0628) \u06cc\u06a9\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a 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aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u06a9\u0648\u0633 \u06cc\u0627 \u0644\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633 \u0686\u06cc\u0633\u062a \u0648 \u0686\u06af\u0648\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u06a9\u0648\u0633 (\u06cc\u0627 \u0644\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633) \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u062a\u0645\u0631\u06cc\u0646\u06cc \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0627\u0633\u062a\u061b \u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u0627\u0632 \u0646\u0627\u0645\u0634 \u067e\u06cc\u062f\u0627\u0633\u062a \u067e\u0627 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aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u0645\u0648\u0644\u06cc \u0628\u0627 \u0642\u062f\u0645 \u0628\u0631\u062f\u0627\u0634\u062a\u0646 \u0628\u0647 \u062c\u0644\u0648 \u0627\u062c\u0631\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0628\u06cc\u0634\u062a\u0631 \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f\u060c \u0627\u0645\u0627 \u062f\u0631 \u0644\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633 \u067e\u0627\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0639\u0642\u0628 \u0645\u06cc\u200c\u0628\u0631\u06cc\u062f \u0648 \u0628\u06cc\u0634\u062a\u0631 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0648 \u067e\u0634\u062a \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. <\/strong><\/p>\n<\/blockquote>\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\">\u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631 \u062f\u0631 \u0644\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0639\u0636\u0644\u0627\u062a \u0627\u0635\u0644\u06cc: \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646 \u0633\u0631\u06cc\u0646\u06cc (\u0628\u0627\u0633\u0646)<\/li>\n\n\n\n<li>\u0639\u0636\u0644\u0627\u062a \u0641\u0631\u0639\u06cc: \u067e\u0634\u062a \u067e\u0627\u060c \u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631\u060c \u062f\u0627\u062e\u0644 \u0631\u0627\u0646 <\/li>\n<\/ul>\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\"><strong>\u0622\u0645\u0648\u0632\u0634 \u06a9\u0627\u0645\u0644 \u062d\u0631\u06a9\u062a 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\u0645\u0627\u0646\u0646\u062f \u0644\u0627\u0646\u06af\u0632 \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc\u060c \u0644\u0627\u0646\u06af \u0627\u0632 \u067e\u0647\u0644\u0648\u060c \u0644\u0627\u0646\u062c \u067e\u0631\u0634\u06cc \u0644\u0627\u0646\u06af\u0632 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0648 \u0644\u0627\u0646\u0686 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u0641\u0631\u0645\u200c\u062f\u0647\u06cc \u0648 \u0642\u0648\u06cc\u200c\u062a\u0631\u06a9\u0631\u062f\u0646\u0650 \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0645\u0639\u062c\u0632\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06a9\u0646\u0648\u0646 \u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u06a9\u0648\u0633 \u0648 \u0645\u0639\u0645\u0648\u0644\u06cc \u0631\u0627 \u0628\u0627\u0647\u0645 \u0645\u0642\u0627\u06cc\u0633\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\u06a9\u0632 \u0631\u0648\u06cc \u06cc\u06a9 \u0627\u0646\u062f\u0627\u0645 \u062f\u0631 \u06cc\u06a9 \u0632\u0645\u0627\u0646 \u0628\u0647 \u0627\u06cc\u062c\u0627\u062f \u0642\u062f\u0631\u062a \u062a\u06a9 \u067e\u0627 \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u062a\u0639\u0627\u062f\u0644 \u06a9\u0644\u06cc\u060c \u062b\u0628\u0627\u062a \u0648 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0628\u062f\u0646 \u0634\u0645\u0627\u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0647\u0645\u0647 \u0627\u06cc\u0646 \u0645\u0648\u0627\u0631\u062f \u0628\u0631\u0627\u06cc \u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0648 \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc \u0645\u0647\u0645 \u0647\u0633\u062a\u0646\u062f. \u0627\u06af\u0631 \u062f\u0646\u0628\u0627\u0644 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u06cc\u0627 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0645\u06cc\u200c\u06af\u0631\u062f\u06cc\u062f\u060c \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u0627 \u0628\u0627 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0645\u0634\u0648\u0631\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<form class=\"cta-box\" data-form=\"moshavereh\" id=\"cta_fitness_p4\" 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\/fitness-8.png\" alt=\"\u0627\u0632 \u0645\u0631\u0628\u06cc \u0628\u067e\u0631\u0633!\" \/>\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\">\u0627\u0632 \u0645\u0631\u0628\u06cc \u0628\u067e\u0631\u0633!<\/div>\r\n            <\/div>\r\n            <div class=\"cta-box__body cta-box__body--white pb-5\">\u0627\u06af\u0647 \u0646\u0645\u06cc\u062f\u0648\u0646\u06cc \u0628\u0627\u06cc\u062f \u0627\u0632 \u06a9\u062c\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u060c \u0634\u0645\u0627\u0631\u0647\u200c \u062a\u0645\u0627\u0633\u062a \u0631\u0648 \u0648\u0627\u0631\u062f \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<p class=\"wp-block-paragraph\">\u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u062e\u0648\u0627\u0646\u062f\u0646\u0650 \u0646\u06a9\u0627\u062a \u0632\u06cc\u0631\u060c \u0628\u0647 \u062a\u0635\u0627\u0648\u06cc\u0631 \u0647\u0631 \u062f\u0648 \u0646\u0648\u0639 \u0644\u0627\u0646\u062c \u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u0647\u062a\u0631 \u0645\u062a\u0648\u062c\u0647 \u062a\u0641\u0627\u0648\u062a\u200c\u0647\u0627\u06cc \u0627\u06cc\u0646 \u062f\u0648 \u062d\u0631\u06a9\u062a \u0634\u0648\u06cc\u062f. \u062f\u0631 \u0632\u06cc\u0631 \u0628\u0647 \u0645\u0642\u0627\u06cc\u0633\u0647 \u0644\u0627\u0646\u06af \u0645\u0639\u06a9\u0648\u0633 \u0648 \u0644\u0627\u0646\u06af \u0645\u0639\u0645\u0648\u0644\u06cc \u067e\u0631\u062f\u0627\u062e\u062a\u06cc\u0645.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0632\u0645\u0627\u0646\u06cc\u200c\u06a9\u0647 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0645\u0639\u06a9\u0648\u0633 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f\u060c \u06a9\u0645\u0631\u062a\u0627\u0646 \u0635\u0627\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f. \u0627\u06cc\u0646 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0628\u0627 \u062e\u0646\u062b\u06cc\u200c\u0645\u0627\u0646\u062f\u0646\u0650 \u0645\u0631\u06a9\u0632 \u062b\u0642\u0644 \u062d\u0631\u06a9\u062a\u060c \u0641\u0634\u0627\u0631 \u06a9\u0645\u062a\u0631\u06cc \u0628\u0647 \u0645\u0647\u0631\u0647\u200c\u0647\u0627\u06cc \u06a9\u0645\u0631 \u0648\u0627\u0631\u062f \u0634\u0648\u062f\u061b \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u062b\u0628\u0627\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0631 \u062d\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u0622\u0646 \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a.<\/li>\n\n\n\n<li>\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u06a9\u0648\u0633 \u0646\u0633\u0628\u062a \u0628\u0647 \u0644\u0627\u0646\u06af\u0632 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u0627\u0645\u0646\u06cc\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0631\u0627\u06cc \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u0634\u0645\u0627 \u062f\u0627\u0631\u062f. \u0686\u0648\u0646 \u062f\u0631 \u0644\u0627\u0646\u06af\u0632 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u0648\u0632\u0646 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0628\u0647 \u062c\u0644\u0648 \u0645\u0646\u062a\u0642\u0644 \u0634\u062f\u0647 \u0648 \u0641\u0634\u0627\u0631 \u0645\u0636\u0627\u0639\u0641\u06cc \u0628\u0647 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n\n\n\n<li>\u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632 \u0631\u0648 \u0628\u0647 \u0639\u0642\u0628\u060c \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0642\u062f\u0631\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0631\u0627\u06cc \u0645\u0627\u0646\u0648\u0631 \u062f\u0627\u0631\u062f. \u0686\u0648\u0646 \u0631\u0627\u0646 \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u06a9\u0627\u0645\u0644\u0627\u064b \u0645\u0648\u0627\u0632\u06cc \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f.<\/li>\n\n\n\n<li>\u0639\u0642\u0628\u200c\u0631\u0641\u062a\u0646\u060c \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0634\u0645\u0627 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632 \u0631\u0627 \u0639\u0645\u0642\u06cc\u200c\u062a\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u067e\u0627 \u0648 \u0628\u0627\u0633\u0646\u200c\u062a\u0627\u0646\u060c \u0628\u06cc\u0634\u062a\u0631 \u0645\u0646\u0642\u0628\u0636 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0632\u0627\u0648\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628\u06cc \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc\u0650 \u0632\u0627\u0646\u0648 \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a.<\/li>\n\n\n\n<li>\u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632 \u0631\u0648 \u0628\u0647 \u0639\u0642\u0628\u060c \u0641\u0634\u0627\u0631 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0631\u0648\u06cc \u067e\u0627\u0634\u0646\u0647 \u067e\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f. \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0628\u0627 \u0644\u0627\u0646\u06af\u0632 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648\u060c \u0627\u062d\u062a\u0645\u0627\u0644 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0641\u0634\u0627\u0631 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0631\u0648\u06cc \u067e\u0646\u062c\u0647 \u067e\u0627 \u0628\u06cc\u0641\u062a\u062f\u060c \u0628\u0633\u06cc\u0627\u0631 \u0632\u06cc\u0627\u062f \u0627\u0633\u062a.<\/li>\n\n\n\n<li>\u0648\u0642\u062a\u06cc \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u0686 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc\u200c\u062a\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0645\u0646\u0642\u0628\u0636 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0648\u06cc \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0648\u0627\u0631\u062f \u062e\u0648\u0627\u0647\u062f \u0634\u062f.<\/li>\n<\/ol>\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\">\u0644\u0627\u0646\u06af \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648<\/h3>\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\/2020\/07\/lang1-1.jpg\" alt=\"\u0622\u0645\u0648\u0632\u0634 \u0644\u0627\u0646\u06af\" class=\"wp-image-34848\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/07\/lang1-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/07\/lang1-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0644\u0627\u0646\u06af \u0645\u0639\u06a9\u0648\u0633<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/06\/lang2-1.jpg\" alt=\"\u0645\u0642\u0627\u06cc\u0633\u0647 \u0644\u0627\u0646\u06af \u0645\u0639\u06a9\u0648\u0633 \u0648 \u0644\u0627\u0646\u06af \u0645\u0639\u0645\u0648\u0644\u06cc\n\n\" class=\"wp-image-34849\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/06\/lang2-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/06\/lang2-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u062c\u062f\u0648\u0644 \u062a\u0641\u0627\u0648\u062a\u200c\u0647\u0627 \u0648 \u0634\u0628\u0627\u0647\u062a\u200c\u0647\u0627\u06cc \u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u06a9\u0648\u0633 \u0648 \u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u0645\u0648\u0644\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u062c\u062f\u0648\u0644 \u0632\u06cc\u0631 <strong>\u0634\u0628\u0627\u0647\u062a\u200c\u0647\u0627 \u0648 \u062a\u0641\u0627\u0648\u062a\u200c\u0647\u0627\u06cc \u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u0645\u0648\u0644\u06cc (Forward Lunge)<\/strong> \u0648 <strong>\u0644\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633 (Reverse Lunge)<\/strong> \u0631\u0627 \u0645\u06cc\u200c\u0628\u06cc\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0639\u06cc\u0627\u0631 \u0645\u0642\u0627\u06cc\u0633\u0647<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0644\u0627\u0646\u062c \u0645\u0639\u0645\u0648\u0644\u06cc (\u0644\u0627\u0646\u062c \u062c\u0644\u0648)<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0644\u0627\u0646\u062c \u0645\u0639\u06a9\u0648\u0633 (\u0644\u0627\u0646\u062c \u0639\u0642\u0628)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06cc\u06a9 \u067e\u0627 \u0628\u0647 \u062c\u0644\u0648 \u0642\u062f\u0645 \u0628\u0631\u0645\u06cc\u200c\u062f\u0627\u0631\u062f \u0648 \u0632\u0627\u0646\u0648 \u062e\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06cc\u06a9 \u067e\u0627 \u0628\u0647 \u0639\u0642\u0628 \u0642\u062f\u0645 \u0628\u0631\u0645\u06cc\u200c\u062f\u0627\u0631\u062f \u0648 \u0632\u0627\u0646\u0648 \u062e\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0639\u0636\u0644\u0627\u062a \u0627\u0635\u0644\u06cc \u062f\u0631\u06af\u06cc\u0631<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0633\u0631\u06cc\u0646\u06cc\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u0631\u06cc\u0646\u06cc\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u06cc\u0634\u062a\u0631\u060c \u0645\u062e\u0635\u0648\u0635\u0627\u064b \u0631\u0648\u06cc \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0645\u062a\u0631 \u0648 \u0627\u06cc\u0645\u0646\u200c\u062a\u0631 \u0628\u0631\u0627\u06cc \u0632\u0627\u0646\u0648<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0628\u0627 \u0632\u0627\u0646\u0648\u062f\u0631\u062f<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0632\u06cc\u0627\u062f \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u062a\u0642\u0631\u06cc\u0628\u0627 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u062a\u0639\u0627\u062f\u0644 \u0648 \u06a9\u0646\u062a\u0631\u0644<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u0639\u0627\u062f\u0644 \u0628\u06cc\u0634\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0646\u062a\u0631\u0644 \u0631\u0627\u062d\u062a\u200c\u062a\u0631 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u200c\u0647\u0627<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u0639\u0645\u0648\u0644\u0627\u064b \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a \u06a9\u0645\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0627\u0633\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u062f\u0627\u0645\u0646\u0647 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647\u200c\u062a\u0631<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0631\u06cc\u0633\u06a9 \u0622\u0633\u06cc\u0628<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u062f\u0631 \u0635\u0648\u0631\u062a \u0627\u062c\u0631\u0627\u06cc \u0646\u0627\u062f\u0631\u0633\u062a \u0628\u0627\u0644\u0627\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0631\u06cc\u0633\u06a9 \u06a9\u0645\u062a\u0631 \u0628\u0647\u200c\u062f\u0644\u06cc\u0644 \u0639\u0642\u0628 \u0631\u0641\u062a\u0646 \u067e\u0627<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0633\u0637\u062d \u0633\u062e\u062a\u06cc<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u062a\u0648\u0633\u0637<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u0628\u062a\u062f\u06cc \u062a\u0627 \u0645\u062a\u0648\u0633\u0637<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0645\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u062f\u0631\u06af\u06cc\u0631\u06cc \u062c\u0644\u0648 \u0628\u062f\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0645\u06cc \u06a9\u0645\u062a\u0631 \u0627\u0645\u0627 \u0627\u06cc\u0645\u0646\u200c\u062a\u0631<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0642\u0627\u0628\u0644 \u0627\u062c\u0631\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0644\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0644\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0642\u0627\u0628\u0644 \u0627\u0646\u062c\u0627\u0645<\/strong> <strong>\u062f\u0627\u062f\u0646 \u0628\u062f\u0648\u0646 \u0648\u0633\u06cc\u0644\u0647<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0644\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0644\u0647<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"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-do-lunges-and-why\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u0698 \u0628\u0631\u0627\u06cc \u0686\u06cc \u062e\u0648\u0628\u0647\u061f \u0686\u0637\u0648\u0631 \u0644\u0627\u0646\u0698 \u0631\u0627 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\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<h2 class=\"wp-block-heading\">\u0644\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633 \u0686\u0647 \u0641\u0627\u06cc\u062f\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u062f\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633 \u0641\u0648\u0627\u06cc\u062f \u0645\u062a\u0639\u062f\u062f\u06cc \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u062f\u0627\u0631\u062f \u0648 \u0641\u0634\u0627\u0631 \u06a9\u0645\u062a\u0631\u06cc \u0628\u0647 \u0632\u0627\u0646\u0648\u0647\u0627 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<a href=\"https:\/\/www.beytoote.com\/sport\/andam\/reverse-01launch.html\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a>\u200b \u0628\u0647 \u0635\u0648\u0631\u062a \u062e\u0644\u0627\u0635\u0647 \u0641\u0648\u0627\u06cc\u062f \u0644\u0627\u0646\u06af\u0632 \u0634\u0627\u0645\u0644 \u0627\u06cc\u0646 \u0645\u0648\u0627\u0631\u062f \u0627\u0633\u062a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 (\u0628\u0627\u0633\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646)<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u062e\u0645\u200c\u06a9\u0646\u0646\u062f\u0647\u200c\u0647\u0627\u06cc \u0644\u06af\u0646<\/li>\n\n\n\n<li>\u06a9\u0627\u0647\u0634 \u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648\u0647\u0627 \u0646\u0633\u0628\u062a \u0628\u0647 \u0644\u0627\u0646\u06af\u0632 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648<\/li>\n\n\n\n<li>\u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646<\/li>\n<\/ul>\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\">\u0622\u06cc\u0627 \u0644\u0627\u0646\u06af \u0645\u0639\u06a9\u0648\u0633 \u0628\u0647\u062a\u0631 \u0627\u0632 \u0644\u0627\u0646\u06af \u0628\u0647 \u062c\u0644\u0648 \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 class=\"wp-block-paragraph\">\u0627\u0632 \u0646\u0638\u0631 \u0645\u0627 \u0644\u0627\u0646\u06af \u0645\u0639\u06a9\u0648\u0633\u060c \u0628\u0631 \u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u0645\u0648\u0644\u06cc (\u0631\u0648 \u0628\u0647 \u062c\u0644\u0648) \u0627\u0648\u0644\u0648\u06cc\u062a \u062f\u0627\u0631\u062f. \u0686\u0648\u0646 \u0645\u0642\u062f\u0627\u0631 \u062d\u0631\u06a9\u062a \u0634\u0645\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u062f\u0631 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0627\u0644\u062a \u0627\u0646\u062c\u0627\u0645 \u0622\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u06cc\u0639\u0646\u06cc \u0632\u0627\u0646\u0648 \u062f\u0642\u06cc\u0642\u0627\u064b \u062f\u0631 \u0628\u0627\u0644\u0627\u06cc \u0645\u0686 \u067e\u0627 \u0648 \u062a\u0645\u0627\u0645 \u0648\u0632\u0646\u200c\u062a\u0627\u0646 \u0628\u0631 \u0631\u0648\u06cc \u067e\u0627\u0634\u0646\u0647 \u067e\u0627 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0642\u062a\u06cc \u0644\u0627\u0646\u06af\u0632 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f\u060c \u062d\u0631\u06a9\u062a \u0634\u0645\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0645\u0631\u06a9\u0632 \u062c\u0627\u0630\u0628\u0647 \u0631\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0648\u0632\u0646\u200c\u062a\u0627\u0646 \u0628\u0647 \u062c\u0627\u06cc \u067e\u0627\u0634\u0646\u0647\u060c \u0631\u0648\u06cc \u067e\u0646\u062c\u0647 \u0628\u06cc\u0641\u062a\u062f \u0648 \u0645\u062d\u0644 \u0642\u0631\u0627\u0631\u06af\u06cc\u0631\u06cc\u0650 \u0632\u0627\u0646\u0648 \u0628\u0647 \u062c\u0627\u06cc \u0645\u0686\u060c \u062f\u0631 \u0628\u0627\u0644\u0627\u06cc \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0628\u0627\u0634\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0646 \u062f\u0631 \u0627\u06cc\u0646 \u0641\u0631\u0645\u060c \u062f\u0631\u0633\u062a \u0627\u0633\u062a \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a <a href=\"https:\/\/fitamin.ir\/mag\/best-quadriceps-exercises-to-build-stronger-thighs\/\" data-type=\"post\" data-id=\"1538\" target=\"_blank\" rel=\"noreferrer noopener\">\u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646<\/a> \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u062f\u0631\u06af\u06cc\u0631\u06cc \u0631\u0627 \u062f\u0627\u0631\u0646\u062f. \u0627\u0645\u0627 \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0647\u0645 \u0628\u0647 \u0632\u0627\u0646\u0648\u0647\u0627 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062f\u0686\u0627\u0631 \u0632\u0627\u0646\u0648\u062f\u0631\u062f \u0634\u0648\u06cc\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u0634\u06a9\u0644 \u062f\u06cc\u06af\u0631 \u0644\u0627\u0646\u06af\u0632 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u067e\u0627 \u0648 \u0628\u0627\u0633\u0646 \u062e\u06cc\u0644\u06cc \u06a9\u0645\u062a\u0631 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0628\u062f\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0647\u0631\u0686\u0642\u062f\u0631 \u062f\u0631 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632\u060c \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u0633\u0631\u06cc\u0646\u06cc \u06a9\u0645\u062a\u0631 \u062f\u0631\u06af\u06cc\u0631 \u0634\u0648\u062f\u060c \u062b\u0628\u0627\u062a \u0632\u0627\u0646\u0648 \u06a9\u0627\u0647\u0634 \u06cc\u0627\u0641\u062a\u0647 \u0648 \u0642\u062f\u0631\u062a\u200c\u062a\u0627\u0646 \u0647\u0645 \u06a9\u0645 \u062e\u0648\u0627\u0647\u062f \u0634\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/06\/Frame-28-1.jpg\" alt=\"\u0644\u0627\u0646\u06af \u0645\u0639\u06a9\u0648\u0633 \u06cc\u0627 \u0644\u0627\u0646\u06af \u0645\u0639\u0645\u0648\u0644\u06cc\" class=\"wp-image-34850\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/06\/Frame-28-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/06\/Frame-28-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0646\u0648\u0627\u0639 \u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u06a9\u0648\u0633<\/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\">\u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u06a9\u0648\u0633 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0686\u0646\u062f\u0645\u0641\u0635\u0644\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f\u061b \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0641\u06a9\u0631 \u06a9\u0646\u06cc\u062f \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0641\u0642\u0637 \u06cc\u06a9 \u0646\u0648\u0639 \u062f\u0627\u0631\u062f \u0627\u0645\u0627 \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u06cc \u062f\u0627\u0631\u062f \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u06a9\u0648\u0633 \u0631\u0627 \u0628\u0647 \u0634\u06a9\u0644\u200c\u0647\u0627\u06cc \u0645\u062a\u0646\u0648\u0639\u06cc \u0627\u062c\u0631\u0627 \u06a9\u0631\u062f! \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0627\u0646\u0648\u0627\u0639 \u0644\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633 \u0631\u0627 \u0646\u0627\u0645 \u0645\u06cc\u200c\u0628\u0631\u06cc\u0645:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633 \u0628\u0627 \u062f\u0645\u0628\u0644 (\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u062f\u0645\u0628\u0644)<\/li>\n\n\n\n<li>\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0686\u0631\u062e\u0634 \u06a9\u0645\u0631<\/li>\n\n\n\n<li>\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0633\u0631\u062f\u0627\u062f\u0646\u06cc<\/li>\n\n\n\n<li>\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 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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=\"\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0644\u0627\u0646\u06af-\u0628\u0647-\u0639\u0642\u0628-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u0648 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062e\u0648\u062f \u06af\u0631\u0641\u062a\u0647\u200c\u0627\u06cc\u062f \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u062f\u0645 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\u0686\u06cc \u062e\u0648\u0628\u0647 \u0648 \u0686\u0637\u0648\u0631 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0686\u0631\u062e\u0634 \u06a9\u0645\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u0644\u0627\u0646\u06af-\u0628\u0647-\u0639\u0642\u0628-\u0686\u0631\u062e\u0634-\u06a9\u0645\u0631_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0686\u0631\u062e\u0634 \u06a9\u0645\u0631<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0627\u0633\u062a \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u060c \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 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\u0639\u0642\u0628 \u0633\u0631\u062f\u0627\u062f\u0646\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/\u0644\u0627\u0646\u06af-\u0628\u0647-\u0639\u0642\u0628-\u0633\u0631\u062f\u0627\u062f\u0646\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0633\u0631\u062f\u0627\u062f\u0646\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\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u062c\u0641\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0648 \u062a\u0627 \u062d\u0648\u0644\u0647 \u0632\u06cc\u0631 \u067e\u0627\u06cc \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u06cc\u06a9 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0633\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u0639\u0642\u0628\u06cc \u0628\u0647\u200c\u0635\u0648\u0631\u062a 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ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-do-lunges-and-why\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0628\u0631\u0627\u06cc \u0686\u06cc \u062e\u0648\u0628\u0647 \u0648 \u0686\u0637\u0648\u0631 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u06cc\u0645\u061f<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0644\u0627\u0646\u06af-\u0628\u0647-\u0639\u0642\u0628-\u0647\u0627\u0644\u062a\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0647\u0627\u0644\u062a\u0631<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u0631 \u0631\u0648\u06cc \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u0631\u06a9\u0648\u0644 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0648 \u0647\u0631 \u062f\u0648 \u0627\u0646\u062a\u0647\u0627\u06cc \u0622\u0646 \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a \u0647\u0627 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc\u062f\u0627\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0631 \u0631\u0648\u06cc \u0631\u06a9 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style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0632\u0627\u0646\u0648\u06cc \u0634\u0645\u0627 \u0627\u0632 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u062c\u0644\u0648\u062a\u0631 \u0646\u0631\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u06cc \u0639\u0642\u0628 \u062f\u0631\u062d\u0627\u0644\u062a \u06a9\u0634\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648 \u0646\u0632\u062f\u06cc\u06a9 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\u0628\u0647 \u0628\u06cc\u0631\u0648\u0646\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/\u0644\u0627\u0646\u06af-\u0628\u0647-\u0639\u0642\u0628-\u0648-\u0686\u0631\u062e\u0634-\u0644\u06af\u0646-\u0628\u0647-\u0628\u06cc\u0631\u0648\u0646.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0648 \u0686\u0631\u062e\u0634 \u0644\u06af\u0646 \u0628\u0647 \u0628\u06cc\u0631\u0648\u0646<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u0639\u0642\u0628 \u0648 \u0633\u06cc\u0646\u0647 \u0628\u0627\u0644\u0627 \u0627\u0633\u062a \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u0628\u0627\u0634\u0646\u062f \u0648 \u0642\u0648\u0633 \u0637\u0628\u06cc\u0639\u06cc \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u0647 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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-do-lunges-and-why\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0628\u0631\u0627\u06cc \u0686\u06cc \u062e\u0648\u0628\u0647 \u0648 \u0686\u0637\u0648\u0631 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0648 \u0644\u06cc\u0641\u062a \u067e\u0634\u062a \u067e\u0627 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/12\/\u0644\u06cc\u0641\u062a-\u067e\u0634\u062a-\u067e\u0627-\u0648-\u0644\u0627\u0646\u06af-\u0628\u0647-\u0639\u0642\u0628.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0648 \u0644\u06cc\u0641\u062a \u067e\u0634\u062a \u067e\u0627 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u062f\u0648\u0646 \u062f\u0645\u0628\u0644 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u067e\u0627\u0647\u0627 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u062c\u0641\u062a \u0628\u0637\u0631\u06cc \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u062c\u0644\u0648\u06cc \u0628\u062f\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0634\u062a\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u06a9\u0634\u0634 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u067e\u0627 \u0631\u0627 \u062d\u0633 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u060c \u0648\u0644\u06cc \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0646\u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631\u062a\u0627\u0646 \u062f\u0631\u06af\u06cc\u0631 \u0646\u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u0639\u0642\u0628 \u0628\u0627 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a\u062a\u0627\u0646 \u0628\u0647 \u0633\u0645\u062a \u067e\u0634\u062a \u067e\u0627\u06cc \u0686\u067e \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u0639\u0642\u0628 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0631\u062e\u0648\u0631\u062f \u0646\u06a9\u0646\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0627\u0632 \u0634\u0633\u062a \u067e\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 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\u0622\u0645\u0648\u0632\u0634 \u06a9\u0627\u0645\u0644 \u062d\u0631\u06a9\u062a<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u062a\u0646\u0627\u0648\u0628\u06cc \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644 \u0645\u0648\u0627\u0632\u06cc \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/9_\u0644\u0627\u0646\u06af_\u0628\u0647_\u0639\u0642\u0628_\u062a\u0646\u0627\u0648\u0628\u06cc_\u067e\u0631\u0633_\u0633\u06cc\u0646\u0647_\u0645\u0648\u0627\u0632\u06cc_\u0627\u06cc\u0633\u062a\u0627\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u062a\u0646\u0627\u0648\u0628\u06cc \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644 \u0645\u0648\u0627\u0632\u06cc \u0627\u06cc\u0633\u062a\u0627\u062f\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\" id=\"block-0f054719-a994-4b82-8122-b1f8029d1236\"><br>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul id=\"block-64e82524-332f-45fb-97cf-b1ee0e104451\" class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u0639\u0642\u0628 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0631\u0648 \u0628\u0647 \u0631\u0648\u06cc \u0628\u062f\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u0644\u0627 \u0648 \u0647\u0645 \u0631\u0627\u0633\u062a\u0627\u06cc \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\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u0639\u0642\u0628\u06cc \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0631\u062e\u0648\u0631\u062f \u0646\u06a9\u0646\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0627\u0632 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0646\u06af\u0627\u0645\u06cc\u200c\u06a9\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u06cc\u062f \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u06cc\u0646\u0647 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0627 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0648 \u06cc\u06a9 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0627 \u067e\u0627\u06cc \u0686\u067e \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<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\/burn-calories-more-than-running\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062c\u062f\u0648\u0644 \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0648\u0631\u0632\u0634 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0632\u0627\u0646\u0648 \u0628\u0644\u0646\u062f\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/\u0644\u0627\u0646\u06af-\u0628\u0647-\u0639\u0642\u0628-\u0632\u0627\u0646\u0648-\u0628\u0644\u0646\u062f.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0632\u0627\u0646\u0648 \u0628\u0644\u0646\u062f<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u062c\u0641\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u06cc\u06a9 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u0639\u0642\u0628\u06cc \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u067e\u0627\u06cc \u0639\u0642\u0628\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u062d\u0631\u06a9\u062a 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class=\"e_single_related_link\">\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\r\n<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0642\u0627\u06cc\u0642\u06cc \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/\u0644\u0627\u0646\u06af-\u0628\u0647-\u0639\u0642\u0628-\u0642\u0627\u06cc\u0642\u06cc-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0642\u0627\u06cc\u0642\u06cc \u0627\u06cc\u0633\u062a\u0627\u062f\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\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \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>\u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0628\u0627\u0634\u062f\u061b 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\u0634\u06a9\u0645\u06cc \u0648 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0633\u062a\u200c\u06a9\u0646\u0646\u062f\u0647 \u0633\u062a\u0648\u0646 \u0645\u0647\u0631\u0647\u200c\u0647\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0632\u0645\u0627\u0646\u06cc\u200c\u06a9\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062f\u0631 \u0633\u0647 \u0633\u062a \u06f1\u06f5\u062a\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0647\u0631 \u06a9\u062f\u0627\u0645 \u0627\u0632 \u067e\u0627\u0647\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0631\u062f\u06cc\u062f\u060c \u0622\u0645\u0627\u062f\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0639\u0642\u0628 \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\u062f. <\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u06a9\u0648\u0633 \u0631\u0627 \u062f\u0631 \u0631\u0648\u0632 \u0645\u0631\u0628\u0648\u0637 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f! <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"> \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u062a\u0645\u0631\u06cc\u0646 \u0644\u0627\u0646\u06af \u0645\u0639\u06a9\u0648\u0633 \u0631\u0627 \u062f\u0631 \u0631\u0648\u0632 \u0645\u0631\u0628\u0648\u0637 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0627 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0648 \u0628\u0631\u0627\u06cc \u0647\u0627\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc (\u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc)\u060c \u0627\u0628\u062a\u062f\u0627 \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9\u060c \u062a\u0645\u0631\u06cc\u0646 \u062e\u0648\u062f \u0631\u0627 \u0622\u063a\u0627\u0632 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0646\u0648\u0627\u0639 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u062b\u0628\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0639\u0627\u0644\u06cc \u0627\u0633\u062a \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0627\u0639\u062b \u062e\u0648\u0634 \u0641\u0631\u0645\u06cc \u067e\u0627 \u0646\u06cc\u0632 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647\u200c\u0627\u06cc \u0642\u0648\u06cc \u0648 \u062e\u0648\u0634 \u0641\u0631\u0645 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647\u200c\u062d\u0644\u060c \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0686 \u0645\u0639\u06a9\u0648\u0633 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u06cc\u0648\u0647 \u0634\u0631\u0648\u0639 \u0648 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u062c\u0644\u0648 \u0648 \u0645\u0639\u06a9\u0648\u0633 \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a \u0648 \u062f\u0631 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0645\u0639\u06a9\u0648\u0633 \u0634\u0645\u0627 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0648 \u062b\u0628\u0627\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0631\u06cc\u062f \u0648 \u0627\u0646\u062c\u0627\u0645 \u0622\u0646 \u0628\u0647 \u0645\u0631\u0627\u062a\u0628 \u0686\u0627\u0644\u0634 \u06a9\u0645\u062a\u0631\u06cc \u062f\u0627\u0631\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\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1766920130641\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u06a9\u0648\u0633 \u0628\u0631\u0627\u06cc \u0632\u0627\u0646\u0648 \u0636\u0631\u0631 \u062f\u0627\u0631\u062f\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062e\u06cc\u0631 \u0627\u062a\u0641\u0627\u0642\u0627 \u0646\u0633\u0628\u062a \u0628\u0647 \u0644\u0627\u0646\u06af\u0632 \u062c\u0644\u0648 \u0641\u0634\u0627\u0631 \u06a9\u0645\u062a\u0631\u06cc \u0628\u0647 \u0632\u0627\u0646\u0648 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1766920162105\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u06a9\u0648\u0633 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u062f\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647\u060c \u06a9\u0646\u062a\u0631\u0644 \u062d\u0631\u06a9\u062a \u0622\u0633\u0627\u0646\u200c\u062a\u0631 \u0627\u0633\u062a \u0648 \u062a\u0639\u0627\u062f\u0644 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1766920193169\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u06a9\u0648\u0633 \u0628\u06cc\u0634\u062a\u0631 \u06a9\u062f\u0627\u0645 \u0639\u0636\u0644\u0647 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u062f\u0631\u06af\u06cc\u0631\u06cc \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0628\u0627\u0633\u0646 \u0648 \u067e\u0634\u062a \u067e\u0627 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1766920221515\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u06a9\u0648\u0633 \u0631\u0627 \u0628\u0627 \u062f\u0645\u0628\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645 \u06cc\u0627 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u062f\u0631 \u0627\u0628\u062a\u062f\u0627 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647 \u0648 \u062f\u0645\u0628\u0644 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u06a9\u0627\u0645\u0644\u0627 \u0628\u0647 \u062d\u0631\u06a9\u062a \u0645\u0633\u0644\u0637 \u0634\u0648\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1766920247505\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0644\u0627\u0646\u06af \u0628\u0647 \u062c\u0644\u0648 \u0633\u062e\u062a\u200c\u062a\u0631 \u0627\u0632 \u0644\u0627\u0646\u06af \u0645\u0639\u06a9\u0648\u0633 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0628\u0647 \u0645\u0647\u0627\u0631\u062a \u0634\u0645\u0627 \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f \u0627\u0645\u0627 \u0644\u0627\u0646\u06af\u0632 \u0628\u0647 \u062c\u0644\u0648 \u0686\u0627\u0644\u0634\u06cc\u200c\u062a\u0631 \u0648 \u0633\u062e\u062a\u200c\u062a\u0631 \u0627\u0633\u062a!<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0645\u0646\u0628\u0639: <\/strong><a href=\"https:\/\/www.stack.com\/a\/why-reverse-lunges-are-better-than-forward-lunges\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">stack<\/a> &#8211; <a href=\"https:\/\/blog.myfitnesspal.com\/the-difference-between-forward-and-reverse-lunges\/\" data-type=\"URL\" data-id=\"https:\/\/blog.myfitnesspal.com\/the-difference-between-forward-and-reverse-lunges\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">myfitnesspal<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0644\u0627\u0646\u0686 \u0645\u0639\u06a9\u0648\u0633 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0644\u0627\u0646\u062c \u0645\u0639\u06a9\u0648\u0633 (\u0631\u0648 \u0628\u0647 \u0639\u0642\u0628) \u06cc\u06a9\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u062a. \u0645\u062a\u0623\u0633\u0641\u0627\u0646\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0628\u0647 \u0634\u0647\u0631\u062a \u0646\u0631\u0633\u06cc\u062f\u0647 \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u062e\u06cc\u0644\u06cc \u06a9\u0645 \u0633\u0631\u0627\u063a\u0634 \u0645\u06cc\u200c\u0631\u0648\u0646\u062f. \u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u06a9\u0648\u0633 \u06cc\u0627 \u0644\u0627\u0646\u06af \u0645\u0639\u0645\u0648\u0644\u06cc\u061f \u06a9\u062f\u0627\u0645 \u0628\u0631\u0627\u06cc \u0645\u0627 \u0645\u0648\u062b\u0631\u062a\u0631 \u0648 \u0645\u0641\u06cc\u062f\u062a\u0631 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":34892,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5],"tags":[206],"class_list":["post-418","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-science","tag-206"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/418","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=418"}],"version-history":[{"count":58,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/418\/revisions"}],"predecessor-version":[{"id":82678,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/418\/revisions\/82678"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/34892"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=418"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=418"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=418"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}