{"id":41982,"date":"2024-12-26T11:00:40","date_gmt":"2024-12-26T07:30:40","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=41982"},"modified":"2025-01-06T13:29:19","modified_gmt":"2025-01-06T09:59:19","slug":"how-to-do-lunges-and-why","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/how-to-do-lunges-and-why\/","title":{"rendered":"\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"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0627\u0632 \u0647\u0631 \u0645\u0631\u0628\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u06a9\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062e\u0648\u0627\u0647\u06cc\u062f\u060c \u0628\u0647 \u0627\u062d\u062a\u0645\u0627\u0644 \u0632\u06cc\u0627\u062f \u062d\u0631\u06a9\u062a 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aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627\u0646\u06af \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u0645\u0646\u062f \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u06af\u0641\u062a \u062f\u0631 \u062a\u0645\u0627\u0645 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0634\u0645\u0627 \u0627\u0645\u06a9\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u062a\u0627 \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0647\u0645\u0647 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f. \u0627\u06af\u0631 \u0627\u06cc\u0646 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rel=\"noreferrer noopener\">\u062a\u0645\u0631\u06cc\u0646 \u0686\u0646\u062f \u0645\u0641\u0635\u0644\u06cc<\/a> \u0627\u0633\u062a. \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0639\u0646\u06cc \u06a9\u0647 \u0648\u0642\u062a\u06cc \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f \u0686\u0646\u062f\u06cc\u0646 \u0639\u0636\u0644\u0647 \u0648 \u0645\u0641\u0635\u0644 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc \u0634\u0648\u0646\u062f \u0648 \u0647\u0645\u0647 \u0622\u0646\u200c\u0647\u0627 \u0628\u0647 \u062e\u0648\u0628\u06cc \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u0634\u0648\u0646\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\/2024\/05\/Frame-1-2024-05-30T143258-compressed.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u0698\" class=\"wp-image-41985\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/05\/Frame-1-2024-05-30T143258-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/05\/Frame-1-2024-05-30T143258-compressed-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u0627\u0639\u062b \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u0628\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0627\u06cc\u0646\u06a9\u0647 \u0644\u0627\u0646\u06af\u0632 \u062f\u0631 \u0638\u0627\u0647\u0631 \u0641\u0642\u0637 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0627\u0645\u0627 \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647 \u0648 \u062a\u062b\u0628\u06cc\u062a \u06a9\u0646\u0646\u062f\u0647 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0634\u0645\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0647\u0645 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0644\u0627\u0646\u06af\u0632 \u0631\u0627 \u0628\u0627 \u0645\u0648\u0641\u0642\u06cc\u062a \u0628\u0647 \u0627\u0646\u062a\u0647\u0627 \u0628\u0631\u0633\u0627\u0646\u06cc\u062f\u060c \u0628\u0627\u06cc\u062f \u062a\u0639\u0627\u062f\u0644 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062e\u0648\u0628\u06cc \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f. \u0648\u0642\u062a\u06cc \u0686\u0646\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0686\u0646\u062f \u0645\u0641\u0635\u0644\u06cc \u0648 \u0645\u0647\u0645\u06cc \u0631\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f \u0628\u06af\u0646\u062c\u0627\u0646\u06cc\u062f\u060c \u0628\u0647 \u0645\u0631\u0648\u0631 \u062a\u0639\u0627\u062f\u0644 \u0634\u0645\u0627 \u0628\u0647\u062a\u0631 \u0648 \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\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\">\u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0634\u0633\u062a\u0646 \u0637\u0648\u0644\u0627\u0646\u06cc \u0645\u062f\u062a (\u06a9\u0627\u0631\u06cc \u06a9\u0647 \u0645\u062a\u0627\u0633\u0641\u0627\u0646\u0647 \u0647\u0645\u0647 \u0645\u0627 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645) \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0639\u0636\u0644\u0627\u062a \u062e\u0645 \u06a9\u0646\u0646\u062f\u0647 \u0644\u06af\u0646 \u0631\u0627 \u0628\u0647 \u0645\u0631\u0648\u0631 \u06a9\u0648\u062a\u0627\u0647 \u0648 \u0633\u0641\u062a \u06a9\u0646\u062f. \u062e\u0648\u0634\u0628\u062e\u062a\u0627\u0646\u0647\u060c \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u06cc\u0646 \u0645\u0634\u06a9\u0644 \u0631\u0627 \u0628\u0631\u0637\u0631\u0641 \u06a9\u0646\u062f. \u0647\u0646\u06af\u0627\u0645\u06cc \u06a9\u0647 \u0644\u0627\u0646\u06af\u0632 \u0628\u0647 \u062c\u0644\u0648\u060c \u0644\u0627\u0646\u06af\u0632 \u0628\u0647 \u0639\u0642\u0628 \u06cc\u0627 \u0644\u0627\u0646\u06af\u0632 \u0628\u0647 \u067e\u0647\u0644\u0648 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u062e\u0645 \u06a9\u0646\u0646\u062f\u0647 \u0644\u06af\u0646 \u06a9\u0634\u06cc\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u0627\u0632 \u062e\u0634\u06a9\u06cc \u062f\u0631 \u0645\u06cc\u200c\u0622\u06cc\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/best-stretches-to-increase-flexibility\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0628\u0627 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0641\u0627\u0646\u06a9\u0634\u0646\u0627\u0644 \u0627\u0633\u062a!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/fitamin.ir\/mag\/functional-training-and-fitness\/\" data-type=\"post\" data-id=\"7007\" target=\"_blank\" rel=\"noreferrer noopener\">\u0641\u0627\u0646\u06a9\u0634\u0646\u0627\u0644<\/a> \u0628\u0648\u062f\u0646 \u0644\u0627\u0646\u06af\u0632 \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0639\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u0647\u0645\u0627\u0646 \u062d\u0631\u06a9\u0627\u062a \u0631\u0648\u0632\u0627\u0646\u0647 \u0645\u062b\u0644 \u0628\u0631\u062f\u0627\u0634\u062a\u0646 \u0686\u06cc\u0632\u06cc \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062a\u0642\u0644\u06cc\u062f \u0648 \u0627\u062c\u0631\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0632\u0646\u062f\u06af\u06cc \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a\u200c\u062a\u0631 \u0648 \u067e\u0648\u06cc\u0627\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0622\u0633\u0627\u0646 \u0648 \u0633\u0627\u062f\u0647 \u0627\u0633\u062a!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627\u0646\u06af\u0632 \u0628\u0627\u0627\u06cc\u0646\u06a9\u0647 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u0648 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a \u0648 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 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\u0645\u06cc\u200c\u06a9\u0646\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u062f\u0645 \u062a\u0639\u0627\u062f\u0644 \u0639\u0636\u0644\u0627\u0646\u06cc \u06cc\u0639\u0646\u06cc \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u06cc\u06a9 \u06af\u0631\u0648\u0647 \u062e\u0627\u0635\u06cc \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u06cc\u200c\u062a\u0631\u060c \u0636\u0639\u06cc\u0641\u200c\u062a\u0631\u060c \u0634\u0644\u200c\u062a\u0631 \u06cc\u0627 \u0633\u0641\u062a\u200c\u062a\u0631 \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u06af\u0631\u0648\u0647 \u0645\u0642\u0627\u0628\u0644 \u062e\u0648\u062f \u0628\u0627\u0634\u0646\u062f. \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644\u060c \u0627\u06af\u0631 \u0639\u0636\u0644\u0627\u062a \u062f\u0648\u0633\u0631 \u062c\u0644\u0648\u06cc \u0628\u0627\u0632\u0648\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u062a\u0645\u0631\u06cc\u0646 \u062f\u0647\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627\u0639\u062b \u0636\u0639\u06cc\u0641 \u0634\u062f\u0646 \u0648 \u0639\u062f\u0645 \u062a\u0639\u0627\u062f\u0644 \u062f\u0631 \u0639\u0636\u0644\u0627\u062a \u0633\u0647 \u0633\u0631 \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0634\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062e\u0648\u0634\u0628\u062e\u062a\u0627\u0646\u0647\u060c \u0644\u0627\u0646\u0698 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0631\u062e\u06cc \u0627\u0632 \u0645\u0648\u0627\u0631\u062f \u0639\u062f\u0645 \u062a\u0639\u0627\u062f\u0644 \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0631\u0627 \u0628\u0631\u0637\u0631\u0641 \u06a9\u0646\u062f. \u0644\u0627\u0646\u06af\u0632 \u0646\u0648\u0639\u06cc \u062a\u0645\u0631\u06cc\u0646 \u06cc\u06a9 \u0637\u0631\u0641\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0647\u0631 \u062f\u0648 \u067e\u0627 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\u0644\u0627\u0646\u06af\" class=\"wp-image-41988\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/06\/Frame-1-2024-06-01T094243-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/06\/Frame-1-2024-06-01T094243-compressed-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0686\u0647 \u0639\u0636\u0644\u0627\u062a\u06cc \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u0634\u0648\u0646\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\">\u062a\u0645\u0631\u06cc\u0646 \u0644\u0627\u0646\u06af\u0632 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u0639\u0636\u0644\u0627\u062a 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\u0647\u0645\u0631\u0627\u0647 \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0631\u06a9\u0627\u062a \u0644\u0627\u0646\u06af\u0632 \u0627\u0646\u0648\u0627\u0639 \u0645\u062a\u0641\u0627\u0648\u062a\u06cc \u062f\u0627\u0631\u062f \u0648 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0686\u0646\u062f \u0646\u0648\u0639 \u0644\u0627\u0646\u06af\u0632 \u0628\u0647 \u0647\u0645\u0631\u0627\u0647 \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0648 \u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645\u200c\u0634\u0627\u0646 \u0631\u0627 \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0644\u0627\u0646\u06af \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627\u0646\u06af \u062f\u0645\u0628\u0644 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0639\u0631\u0648\u0641\u200c\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0644\u0627\u0646\u06af \u0627\u0633\u062a. \u062d\u0648\u0627\u0633\u200c\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0622\u0646 \u0631\u0627 \u0628\u0647 \u0637\u0631\u0632 \u0635\u062d\u06cc\u062d\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\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 \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0644\u0627\u0646\u06af-\u0628\u0627-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \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\":\"14px\"} -->\n<div style=\"height:14px\" 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\u0648 \u062f\u0645\u0628\u0644 \u062f\u0631 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u067e\u0627 \u062c\u0644\u0648 \u0648 \u06cc\u06a9 \u067e\u0627 \u062f\u0631 \u0639\u0642\u0628 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\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\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \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 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-->\n<li>\u0628\u0647 \u0647\u06cc\u0686\u200c\u0648\u062c\u0647 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0646\u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0646\u06cc\u0632 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<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\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><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u06cc\u06a9 \u067e\u0627 \u062c\u0644\u0648 \u0648 \u06cc\u06a9 \u067e\u0627 \u062f\u0631 \u0639\u0642\u0628 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f 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class=\"wp-block-heading\">\u0644\u0627\u0646\u06af\u0632 \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Walking Lunge&nbsp;\u06cc\u0627 \u0644\u0627\u0646\u06af\u0632 \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc \u062a\u0644\u0641\u06cc\u0642\u06cc \u0627\u0632 \u0644\u0627\u0646\u06af\u0632 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u0648 \u0627\u0633\u067e\u0644\u06cc\u062a \u0627\u0633\u06a9\u0627\u062a \u0627\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0641\u0636\u0627\u06cc \u0622\u0632\u0627\u062f \u0631\u0648\u0628\u0631\u0648\u06cc \u062e\u0648\u062f \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f.<\/p>\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 \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/WhatsApp-Video-2022-07-15-at-6.12.48-PM.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc \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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0648 \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u0648 \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u062f\u0633\u062a\u0627\u0646 \u06a9\u0634\u06cc\u062f\u0647 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0627\u0628\u062a\u062f\u0627\u06cc \u062d\u0631\u06a9\u062a \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u06a9 \u06af\u0627\u0645 \u0628\u0644\u0646\u062f \u0631\u0648\u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u06cc \u0639\u0642\u0628 \u0631\u0648\u06cc \u0646\u0648\u06a9 \u067e\u0646\u062c\u0647 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f \u0648 \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 \u0634\u0635\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>\u0633\u067e\u0633 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627\u062d\u0631\u06a9\u062a \u06a9\u0631\u062f\u0647 \u0648 \u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u062c\u0644\u0648\u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:shortcode -->\n<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-reduce-glute-size\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0648\u0686\u06a9 \u06a9\u0631\u062f\u0646 \u0628\u0627\u0633\u0646 + \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u062a\u063a\u0630\u06cc\u0647\u200c\u0627\u06cc<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u0631\u0648\u0628\u0631\u0648\u06cc \u062e\u0648\u062f \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0644\u0646\u062f \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b <\/li>\n\n\n\n<li>\u06cc\u06a9 \u062b\u0627\u0646\u06cc\u0647 \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u0648 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0628\u0647 \u062c\u0644\u0648 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0647\u0645\u06cc\u0646\u200c\u0637\u0648\u0631 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0641\u0636\u0627\u06cc \u0634\u0645\u0627 \u0628\u0627\u0632 \u0627\u0633\u062a \u0628\u0647 \u062c\u0644\u0648 \u0631\u0627\u0647 \u0631\u0648\u06cc\u062f \u0648 \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f!<\/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\">\u0644\u0627\u0646\u06af \u0628\u0647 \u067e\u0647\u0644\u0648 \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Side Lunge \u06cc\u0627 \u0644\u0627\u0646\u06af\u0632 \u0628\u0647 \u067e\u0647\u0644\u0648 \u06cc\u06a9\u06cc \u0627\u0632 \u0622\u0646 \u0646\u0648\u0639 \u0644\u0627\u0646\u06af\u0632\u0647\u0627\u06cc\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u06cc\u0634\u062a\u0631 \u0645\u0631\u062f\u0645 \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f\u0634 \u0646\u0627\u0622\u06af\u0627\u0647 \u0647\u0633\u062a\u0646\u062f. \u0627\u0645\u0627 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u062d\u062a\u0645\u0627 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\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 \u067e\u0647\u0644\u0648 \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/\u0644\u0627\u0646\u06af-\u0628\u0647-\u067e\u0647\u0644\u0648-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u067e\u0647\u0644\u0648 \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: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 \u0639\u062f\u062f \u062f\u0645\u0628\u0644 \u062f\u0631 \u062f\u0633\u062a\u0627\u0646 \u062e\u0648\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f \u062f\u0633\u062a \u062c\u0644\u0648\u06cc \u0628\u062f\u0646 \u0635\u0627\u0641 \u0648 \u06a9\u0634\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u067e\u0627\u06cc \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u06a9\u0646\u0627\u0631 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0632\u0627\u0646\u0648\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0628\u062f\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>\u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u0686\u067e \u062e\u0648\u062f \u0628\u0647 \u0647\u0645\u06cc\u0646 \u0645\u0646\u0648\u0627\u0644 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \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<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\/lower-body-workouts-why-and-how\/\" rel=\"noopener\" target=\"0\" 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<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062a\u062f\u0627 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u0633\u067e\u0633 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0648 \u0628\u0631\u0627\u0628\u0631 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062d\u0627\u0644\u0627 \u06cc\u06a9 \u0628\u0627\u0631 \u0628\u0647 \u0633\u0645\u062a \u0686\u067e \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648 \u062e\u0648\u062f \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f (\u0644\u0627\u0646\u06af\u0632 \u0628\u0632\u0646\u06cc\u062f)\u061b<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648\u06cc \u0631\u0627\u0633\u062a\u060c \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632 \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f.<\/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\">\u0644\u0627\u0646\u06af\u0632 \u0628\u0647 \u0639\u0642\u0628 \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Reverse Lunge \u06cc\u0627&nbsp;\u0644\u0627\u0646\u06af\u0632 \u0645\u0639\u06a9\u0648\u0633 \u06cc\u06a9\u06cc \u0627\u0632 \u0627\u0646\u0648\u0627\u0639 \u0644\u0627\u0646\u06af\u0632 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0641\u06cc\u062f \u0648 \u0645\u0648\u062b\u0631 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u062d\u062a\u06cc \u0630\u0647\u0646 \u0634\u0645\u0627 \u0627\u062b\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f.<\/p>\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 (\u062f\u0627\u062e\u0644 \u06a9\u0634\u06cc\u062f\u0646 \u0646\u0641\u0633) \u0628\u0627 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0647 \u0639\u0642\u0628 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u067e\u0627 \u062c\u0644\u0648 \u0648 \u06cc\u06a9 \u067e\u0627 \u062f\u0631 \u0639\u0642\u0628 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\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\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<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u06cc\u06a9 \u067e\u0627 \u0631\u0627 (\u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06cc\u06a9 \u0642\u062f\u0645 \u06a9\u0627\u0645\u0644) \u0639\u0642\u0628 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062d\u0627\u0644\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0631\u0648\u06cc \u0632\u0627\u0646\u0648\u06cc \u0639\u0642\u0628 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u060c \u0645\u0686 \u067e\u0627 \u0648 \u0632\u0627\u0646\u0648\u06cc \u0639\u0642\u0628 \u0646\u0628\u0627\u06cc\u062f \u062f\u0686\u0627\u0631 \u062f\u0631\u062f \u0634\u0648\u0646\u062f\u060c \u0628\u0647 \u062c\u0644\u0648 \u0647\u0645 \u062e\u0645 \u0646\u0634\u0648\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u0622\u0631\u0627\u0645 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u0648 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f\u061b <\/li>\n\n\n\n<li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062f\u0648\u0628\u0627\u0631\u0647 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/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\">\u0644\u0627\u0646\u06af \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u062f\u0645\u0628\u0644<\/h3>\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 \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u0644\u0627\u0646\u06af-\u0627\u0633\u06a9\u0648\u0627\u062a-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\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>\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06cc\u06a9\u0628\u0627\u0631 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0648 \u06cc\u06a9\u0628\u0627\u0631 \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u060c \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u062e\u0648\u062f \u06af\u0631\u0641\u062a\u0647 \u0648 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u062d\u062f\u0648\u062f \u06f6\u06f0 \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631 \u062c\u0644\u0648\u062a\u0631 \u06af\u0630\u0627\u0634\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0645\u06a9\u0627\u0646 \u067e\u0627\u06cc \u0686\u067e \u062b\u0627\u0628\u062a \u0627\u0633\u062a\u060c \u0628\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0645\u0686\u0646\u0627\u0646 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u062a\u0639\u0627\u062f\u0644 \u062e\u0648\u062f \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0645\u062f\u0646\u060c \u0639\u0645\u0644 \u062f\u0645 (\u0628\u0647 \u062f\u0627\u062e\u0644 \u062f\u0627\u062f\u0646 \u0646\u0641\u0633) \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0628\u06cc\u0631\u0648\u0646 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f\u060c \u0628\u0627 \u0641\u0634\u0627\u0631 \u0628\u0647 \u0645\u0627\u0647\u06cc\u0686\u0647 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0648\u0627\u062a\u060c \u0628\u0627 \u0647\u0631 \u062f\u0633\u062a \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0631\u0627 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\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 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645\u06cc\u062f\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0632\u0645\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 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\u0628\u06cc\u0631\u0648\u0646\u200c\u062f\u0627\u062f\u0646\u0650 \u0646\u0641\u0633 \u0648 \u0648\u0627\u0631\u062f \u06a9\u0631\u062f\u0646\u0650 \u0646\u06cc\u0631\u0648 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627\u060c \u0628\u0647 \u0645\u062d\u0644 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\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\/front-lunge-vs-reverse-lunge\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\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<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u06cc\u06a9\u0628\u0627\u0631 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0648 \u06cc\u06a9\u0628\u0627\u0631 \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u062d\u062f\u0648\u062f \u06f6\u06f0 \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631 \u062c\u0644\u0648\u062a\u0631 \u06af\u0630\u0627\u0634\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0645\u06a9\u0627\u0646 \u067e\u0627\u06cc \u0686\u067e \u062b\u0627\u0628\u062a \u0627\u0633\u062a\u060c \u0628\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0627\u06cc\u062f \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645\u06cc\u062f\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0631 \u0632\u0645\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u0628\u062f\u0648\u0646 \u062d\u0631\u06a9\u062a \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u0646\u062f.<\/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\">\u0644\u0627\u0646\u06af \u0647\u0627\u0644\u062a\u0631<\/h3>\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 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/\u0644\u0627\u0646\u06af-\u0628\u0627-\u0647\u0627\u0644\u062a\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \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: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 \u0645\u06cc\u0644\u0647 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u06a9\u0648\u0644 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u067e\u0627 \u062c\u0644\u0648 \u0648 \u06cc\u06a9 \u067e\u0627 \u062f\u0631 \u0639\u0642\u0628 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f \u0633\u0631\u0648 \u0633\u06cc\u0646\u0647 \u0631\u0648 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u062f \u0648 \u062e\u0645 \u0646\u0634\u0648\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 \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\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0627\u0644\u0627 \u0622\u0645\u062f\u0647 \u0648 \u062f\u0631 \u0647\u0645\u0627\u0646 \u062d\u0627\u0644\u062a \u062f\u0648\u0628\u0627\u0631\u0647 \u0627\u062c\u0631\u0627 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0631\u0641\u062a\u0646 \u0628\u062f\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0648 \u0639\u0645\u0648\u062f \u0628\u0631 \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0647\u06cc\u0686 \u0648\u062c\u0647 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0646\u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0646\u06cc\u0632 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-get-a-six-pack\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0633\u06cc\u06a9\u0633 \u067e\u06a9 \u0633\u0631\u06cc\u0639 \u0634\u06a9\u0645 \u0628\u0627 \u06f1\u06f6 \u062a\u0645\u0631\u06cc\u0646 \u062a\u0636\u0645\u06cc\u0646\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u06cc\u06a9 \u067e\u0627 \u062c\u0644\u0648 \u0648 \u06cc\u06a9 \u067e\u0627 \u062f\u0631 \u0639\u0642\u0628 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f \u0633\u0631 \u0648 \u0633\u06cc\u0646\u0647 \u0631\u0648 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u062f \u0648 \u062e\u0645 \u0646\u0634\u0648\u06cc\u062f\u061b<\/li>\n\n\n\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\u061b<\/li>\n\n\n\n<li>\u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0631\u0641\u062a\u0646 \u0628\u062f\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0648 \u0639\u0645\u0648\u062f \u0628\u0631 \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0647 \u0647\u06cc\u0686 \u0648\u062c\u0647 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0646\u0634\u0648\u06cc\u062f.<\/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\">\u0644\u0627\u0646\u06af \u0628\u0647 \u067e\u0647\u0644\u0648 \u0628\u0627 \u0647\u0627\u0644\u062a\u0631<\/h3>\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 \u067e\u0647\u0644\u0648 \u0628\u0627 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/\u0644\u0627\u0646\u06af-\u0628\u0647-\u067e\u0647\u0644\u0648-\u0628\u0627-\u0647\u0627\u0644\u062a\u0631_1-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0628\u0647 \u067e\u0647\u0644\u0648 \u0628\u0627 \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: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\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u0647\u0627\u0644\u062a\u0631 \u0631\u0648\u06cc \u062f\u0648\u0634 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u067e\u0627\u06cc \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u06a9\u0646\u0627\u0631 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u06cc \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0646\u0634\u06cc\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a\u060c \u0628\u062f\u0646\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>\u0628\u0639\u062f \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a\u060c \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u0686\u067e \u062e\u0648\u062f \u0628\u0647 \u0647\u0645\u06cc\u0646 \u0645\u0646\u0648\u0627\u0644 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \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<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\/lower-body-workouts-why-and-how\/\" rel=\"noopener\" target=\"0\" 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><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a\u060c \u0628\u062f\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0639\u062f \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a\u060c \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u0686\u067e \u062e\u0648\u062f \u0628\u0647 \u0647\u0645\u06cc\u0646 \u0645\u0646\u0648\u0627\u0644 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/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\">\u0644\u0627\u0646\u06af \u0628\u0647 \u0639\u0642\u0628 \u0647\u0627\u0644\u062a\u0631<\/h3>\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 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source 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 \u0627\u0633\u06a9\u0648\u0627\u062a \u0646\u06cc\u0632 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0622\u0646 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0622\u0633\u0627\u0646\u06cc \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- 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>\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 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0628\u0627\u0633\u0646 \u0628\u0627\u0634\u062f\u061b \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>\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0641\u0631\u0645 \u0635\u0627\u0641 \u0628\u062f\u0646 \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0631\u062f\u0647 \u0627\u06cc\u062f\u060c \u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0647 \u0639\u0642\u0628 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u062c\u0647\u062a \u0628\u0627\u0633\u0646 \u062a\u063a\u06cc\u06cc\u0631\u06cc \u0646\u0645\u06cc \u06a9\u0646\u062f\u060c \u0627\u0646\u06af\u0634\u062a \u0634\u0635\u062a \u067e\u0627\u06cc \u0639\u0642\u0628 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style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\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 \u0627\u0633\u06a9\u0648\u0627\u062a \u0646\u06cc\u0632 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0622\u0646 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0622\u0633\u0627\u0646\u06cc \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n\n\n\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\n\n\n<li>\u0632\u0627\u0646\u0648 \u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645 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\u062f\u0631 \u062a\u0645\u0627\u0645 \u0645\u062f\u062a \u0635\u0627\u0641 \u0628\u0627\u0634\u062f.<\/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\">\u0644\u0627\u0646\u06af \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u0647\u0627\u0644\u062a\u0631<\/h3>\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 \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/\u0644\u0627\u0646\u06af-\u0627\u0633\u06a9\u0648\u0627\u062a-\u0628\u0627-\u0647\u0627\u0644\u062a\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \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: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 \u06cc\u06a9\u0628\u0627\u0631 \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0631\u0627 \u0628\u0627 \u0647\u0631 \u062f\u0648 \u067e\u0627 \u0648 \u06cc\u06a9\u200c\u0628\u0627\u0631 \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u0631\u0627 \u0628\u0627\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0644\u0627\u0646\u06af\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0631 \u0627\u0631\u062a\u0641\u0627\u0639\u06cc \u0645\u062a\u0646\u0627\u0633\u0628 \u0628\u0627 \u0642\u062f \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u067e\u0633 \u0627\u0632 \u0622\u0646 \u06a9\u0647 \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0647\u0627\u0644\u062a\u0631 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u06cc\u062f\u060c \u062f\u0631 \u0632\u06cc\u0631 \u0622\u0646 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0631\u0648\u06cc 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href=\"https:\/\/fitamin.ir\/mag\/lower-body-workouts-why-and-how\/\" rel=\"noopener\" target=\"0\" 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\n<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0644\u0627\u0646\u06af\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0631 \u0627\u0631\u062a\u0641\u0627\u0639\u06cc \u0645\u062a\u0646\u0627\u0633\u0628 \u0628\u0627 \u0642\u062f \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0631 \u0647\u0646\u06af\u0627\u0645 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class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u06cc\u06a9 \u067e\u0644\u0647 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0628\u0627 \u067e\u0627\u06cc \u0686\u067e \u062e\u0648\u062f \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0644\u0646\u062f \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0646\u0648\u06a9 \u067e\u0646\u062c\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\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 \u06a9\u0647 \u0628\u062f\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0627\u0633\u062a \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0627\u0632 \u0634\u0635\u062a \u067e\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u0646\u062f \u0648 \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\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u06cc\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648 \u0631\u0627 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href=\"https:\/\/fitamin.ir\/mag\/bmi\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u062d\u0627\u0633\u0628\u0647 \u0648\u0632\u0646 \u0627\u06cc\u062f\u0647 \u0622\u0644 \u06cc\u0627 \u0645\u062d\u0627\u0633\u0628\u0647 \u06cc BMI \u0645\u0631\u062f\u0627\u0646 \u0648 \u0632\u0646\u0627\u0646| \u0686\u0637\u0648\u0631 \u0634\u0627\u062e\u0635 \u062a\u0648\u062f\u0647 \u0628\u062f\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062f\u0633\u062a \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u06cc\u06a9 \u067e\u0644\u0647 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0628\u0627 \u067e\u0627\u06cc \u0686\u067e \u062e\u0648\u062f \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0644\u0646\u062f \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0646\u0648\u06a9 \u067e\u0646\u062c\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u06a9\u0647 \u0628\u062f\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0627\u0633\u062a \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0627\u0632 \u0634\u0635\u062a \u067e\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u0646\u062f \u0648 \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.<\/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\">\u0644\u0627\u0646\u06af \u0642\u06cc\u0686\u06cc<\/h3>\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 \u0642\u06cc\u0686\u06cc\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/10\/6_2.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0642\u06cc\u0686\u06cc<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u06cc\u06a9 \u067e\u0627 \u062c\u0644\u0648 \u0648 \u06cc\u06a9 \u067e\u0627 \u062f\u0631 \u0639\u0642\u0628 \u0628\u062f\u0646 \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\u0646\u0627\u0631 \u0628\u062f\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \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 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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\/bmi\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u062d\u0627\u0633\u0628\u0647 \u0648\u0632\u0646 \u0627\u06cc\u062f\u0647 \u0622\u0644 \u06cc\u0627 \u0645\u062d\u0627\u0633\u0628\u0647 \u06cc BMI \u0645\u0631\u062f\u0627\u0646 \u0648 \u0632\u0646\u0627\u0646| \u0686\u0637\u0648\u0631 \u0634\u0627\u062e\u0635 \u062a\u0648\u062f\u0647 \u0628\u062f\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062f\u0633\u062a \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\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 \u0634\u0635\u062a \u067e\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u0646\u062f\u061b <\/li>\n\n\n\n<li>\u0647\u0645\u0632\u0645\u0627\u0646 \u0628\u0627 \u067e\u0631\u0634\u060c \u0645\u062d\u0644 \u067e\u0627\u0647\u0627 \u0631\u0627 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class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u0636\u0631\u0628\u062f\u0631\u06cc \u0632\u0627\u0646\u0648 \u0628\u0644\u0646\u062f\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/10\/4_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0636\u0631\u0628\u062f\u0631\u06cc \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\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u0627\u0628\u062a\u062f\u0627\u06cc \u062d\u0631\u06a9\u062a \u067e\u0627\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0628\u0627\u0634\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u0646\u06af\u0627\u0647\u200c\u062a\u0627\u0646 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u0628\u0627\u0634\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\u200c\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 \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\u0635\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>\u062f\u0631 \u062d\u06cc\u0646 \u0627\u062c\u0631\u0627 \u062f\u0633\u062a\u0627\u0646\u200c\u062a\u0627\u0646 \u062c\u0644\u0648\u06cc \u0628\u062f\u0646\u200c \u0628\u0647 \u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0627\u0634\u062f \u0648 \u0635\u0627\u0641 \u0628\u06cc\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627\u06a9\u0631\u062f\u0647 \u0648 \u0632\u0627\u0646\u0648\u06cc\u062a\u0627\u0646 \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 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u06a9\u0646\u0627\u0631 \u067e\u0627\u06cc \u0686\u067e \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0647\u0645\u06cc\u0646 \u0631\u0648\u0646\u062f \u0631\u0627 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u0686\u067e \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"10px\"} -->\n<div style=\"height:10px\" 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\/bmi\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u062d\u0627\u0633\u0628\u0647 \u0648\u0632\u0646 \u0627\u06cc\u062f\u0647 \u0622\u0644 \u06cc\u0627 \u0645\u062d\u0627\u0633\u0628\u0647 \u06cc BMI \u0645\u0631\u062f\u0627\u0646 \u0648 \u0632\u0646\u0627\u0646| \u0686\u0637\u0648\u0631 \u0634\u0627\u062e\u0635 \u062a\u0648\u062f\u0647 \u0628\u062f\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062f\u0633\u062a \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0631 \u0627\u0628\u062a\u062f\u0627\u06cc \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u067e\u0627\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0633\u062a\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0628\u0627\u0634\u062f\u061b <\/li>\n\n\n\n<li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u0646\u06af\u0627\u0647\u200c\u062a\u0627\u0646 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u0628\u0627\u0634\u062f\u061b <\/li>\n\n\n\n<li>\u062f\u0631 \u062d\u06cc\u0646 \u0627\u062c\u0631\u0627 \u062f\u0633\u062a\u0627\u0646\u200c\u062a\u0627\u0646 \u062c\u0644\u0648\u06cc \u0628\u062f\u0646\u200c \u0628\u0647 \u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0627\u0634\u062f \u0648 \u0635\u0627\u0641 \u0628\u06cc\u0627\u06cc\u0633\u062a\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627\u0646\u06af\u0632 \u06cc\u0627 \u0644\u0627\u0646\u0698 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0628\u0633\u06cc\u0627\u0631 \u0645\u0641\u06cc\u062f \u0648 \u0645\u0648\u062b\u0631 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u062a \u0648 \u0637\u0631\u0641\u062f\u0627\u0631\u0627\u0646 \u0632\u06cc\u0627\u062f\u06cc \u0647\u0645 \u062f\u0627\u0631\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0627\u0639\u062b \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u0648 \u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc \u0628\u062f\u0646 \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u06af\u0641\u062a\u06cc\u0645 \u0648 \u0627\u0646\u0648\u0627\u0639 \u0645\u0647\u0645 \u0648 \u0631\u0627\u06cc\u062c \u0622\u0646 \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0631\u062f\u06cc\u0645 \u0648 \u062a\u0648\u0636\u06cc\u062d \u062f\u0627\u062f\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0645\u0646\u0628\u0639<\/strong>: <a href=\"https:\/\/www.verywellfit.com\/how-to-lunge-variations-modifications-and-mistakes-1231320\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.verywellfit.com\/how-to-lunge-variations-modifications-and-mistakes-1231320\" rel=\"noreferrer noopener nofollow\">verywellfit<\/a> &#8211; <a href=\"https:\/\/blog.skinnyfit.com\/lunge-variations\/\" data-type=\"link\" data-id=\"https:\/\/blog.skinnyfit.com\/lunge-variations\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">skinnyfit<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0632 \u0647\u0631 \u0645\u0631\u0628\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u06a9\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062e\u0648\u0627\u0647\u06cc\u062f\u060c \u0628\u0647 \u0627\u062d\u062a\u0645\u0627\u0644 \u0632\u06cc\u0627\u062f \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0631\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u062a\u0627\u0646 \u0645\u06cc\u200c\u0646\u0648\u06cc\u0633\u062f! \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af (\u0644\u0627\u0646\u0698) \u06cc\u0627 \u0644\u0627\u0646\u06af\u0632 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0628\u0627\u0627\u0631\u0632\u0634 \u0648 \u0645\u0648\u062b\u0631 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0627\u0633\u062a. \u0627\u063a\u0644\u0628 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0647\u0645 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0641\u0648\u0627\u06cc\u062f \u0632\u06cc\u0627\u062f \u0648 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":44719,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"class_list":["post-41982","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/41982","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=41982"}],"version-history":[{"count":19,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/41982\/revisions"}],"predecessor-version":[{"id":44581,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/41982\/revisions\/44581"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/44719"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=41982"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=41982"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=41982"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}