{"id":42869,"date":"2024-08-14T11:00:43","date_gmt":"2024-08-14T07:30:43","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=42869"},"modified":"2025-10-06T15:02:05","modified_gmt":"2025-10-06T11:32:05","slug":"exercising-in-water","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/exercising-in-water\/","title":{"rendered":"\u0645\u0646\u0638\u0648\u0631 \u0627\u0632 \u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0641\u0648\u0627\u06cc\u062f\u06cc \u062f\u0627\u0631\u062f\u061f"},"content":{"rendered":"\n<p>\u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u0634\u0627\u0645\u0644 \u0686\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0686\u0647 \u0641\u0627\u06cc\u062f\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u062f\u061f \u0627\u0646\u0648\u0627\u0639 \u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u06a9\u062f\u0627\u0645 \u0627\u0633\u062a\u061f \u0622\u0628 \u062f\u0631\u0645\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u0686\u0647 \u06a9\u0633\u0627\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \u0647\u0633\u062a\u061f \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0647 \u062a\u0645\u0627\u0645 \u0633\u0648\u0627\u0644\u0627\u062a \u0634\u0645\u0627 \u062f\u0631\u0628\u0627\u0631\u0647 \u0627\u0646\u0648\u0627\u0639 \u0648\u0631\u0632\u0634\u200c\u0647\u0627 \u062f\u0631 \u0622\u0628 \u0648 \u0641\u0648\u0627\u06cc\u062f\u0634\u0627\u0646 \u0648 \u0646\u062d\u0648\u0647 \u0622\u0628 \u062f\u0631\u0645\u0627\u0646\u06cc \u067e\u0627\u0633\u062e \u062e\u0648\u0627\u0647\u06cc\u0645 \u062f\u0627\u062f. \u067e\u0633 \u062a\u0627 \u0627\u0646\u062a\u0647\u0627\u06cc \u0645\u0637\u0644\u0628 \u0628\u0627 \u0645\u0627 \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<h2 class=\"wp-block-heading\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u0686\u06cc\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u0627\u0632 \u0627\u0633\u0645 \u0627\u06cc\u0646 \u0639\u0628\u0627\u0631\u062a \u0645\u0634\u062e\u0635 \u0627\u0633\u062a\u060c \u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u06cc\u0639\u0646\u06cc \u0647\u0631 \u0648\u0631\u0632\u0634 \u0648 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u06a9\u0647 \u062f\u0631 \u0622\u0628 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0648\u0642\u062a\u06cc \u0635\u062d\u0628\u062a \u0627\u0632 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u062f\u0631 \u0622\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0627\u062d\u062a\u0645\u0627\u0644\u0627\u064b <a href=\"https:\/\/fitamin.ir\/mag\/how-to-swim-to-lose-weight\/\" data-type=\"post\" data-id=\"525\" target=\"_blank\" rel=\"noreferrer noopener\">\u0634\u0646\u0627 <\/a>\u0631\u0627 \u0628\u0647 \u06cc\u0627\u062f \u0645\u06cc\u200c\u0622\u0648\u0631\u06cc\u062f. \u0627\u0644\u0628\u062a\u0647 \u06a9\u0647 \u0634\u0646\u0627 \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u0622\u0628\u06cc \u0628\u0633\u06cc\u0627\u0631 \u067e\u0631\u0637\u0631\u0641\u062f\u0627\u0631 \u0648 \u0645\u0637\u0631\u062d \u062f\u0631 \u062c\u0647\u0627\u0646 \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0622\u0628\u06cc \u0628\u0633\u06cc\u0627\u0631 \u062f\u06cc\u06af\u0631\u06cc \u0647\u0645 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u0646\u062f \u06a9\u0647 \u0647\u0631 \u06a9\u062f\u0627\u0645 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0642\u062f\u0631\u062a \u0628\u062f\u0646\u06cc \u06cc\u0627 \u0645\u0647\u0627\u0631\u062a\u200c\u0647\u0627\u06cc \u062e\u0627\u0635 \u062e\u0648\u062f \u0631\u0627 \u062f\u0627\u0631\u0646\u062f \u0648 \u062f\u0627\u0631\u0627\u06cc \u0641\u0648\u0627\u06cc\u062f \u0632\u06cc\u0627\u062f\u06cc \u0647\u0645 \u0647\u0633\u062a\u0646\u062f.<\/p>\n\n\n\n<p>\u0648\u0642\u062a\u06cc \u0634\u0645\u0627 \u062f\u0631 \u0622\u0628 \u0647\u0633\u062a\u06cc\u062f\u060c \u0628\u0627 \u0628\u064f\u0639\u062f \u0645\u062a\u0641\u0627\u0648\u062a\u06cc \u062f\u0631 \u0637\u0628\u06cc\u0639\u062a \u0627\u0631\u062a\u0628\u0627\u0637 \u0628\u0631\u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644 \u0628\u0647 \u0633\u062e\u062a\u06cc \u0628\u0627\u06cc\u062f \u062a\u0644\u0627\u0634 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u062f\u0646 \u0634\u0645\u0627 \u06a9\u0627\u0645\u0644\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u0644\u0628\u062a\u0647 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u06a9\u0627\u0645\u0644\u0627 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u062f\u0646\u0628\u0627\u0644 \u06a9\u0646\u06cc\u062f \u0648 \u06cc\u0627 \u0641\u0642\u0637 \u0628\u0631\u0627\u06cc \u0644\u0630\u062a \u0628\u0631\u062f\u0646 \u0648 \u062e\u0646\u06a9 \u0634\u062f\u0646 \u062f\u0631 \u0627\u06cc\u0646 \u062a\u0627\u0628\u0633\u062a\u0627\u0646 \u06af\u0631\u0645 \u0628\u0647 \u0633\u0631\u0627\u063a\u0634 \u0628\u0631\u0648\u06cc\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\/strength-training-for-surfing\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc \u06a9\u062f\u0627\u0645\u0646\u062f\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0646\u0648\u0627\u0639 \u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0627\u06af\u0631 \u0628\u062e\u0648\u0627\u0647\u06cc\u0645 \u0627\u0646\u0648\u0627\u0639 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u062f\u0631 \u0622\u0628\u060c \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f \u0631\u0627 \u0646\u0627\u0645 \u0628\u0628\u0631\u06cc\u0645\u060c \u0628\u0627 \u0644\u06cc\u0633\u062a \u0628\u0644\u0646\u062f 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https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/08\/\u0631\u0648\u06cc\u06cc\u0646\u06af-min-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\">\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0631\u0648\u06cc \u0622\u0628<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc<\/li>\n\n\n\n<li>\u0627\u0633\u06a9\u06cc \u0631\u0648\u06cc \u0622\u0628<\/li>\n\n\n\n<li>\u0642\u0627\u06cc\u0642 \u0631\u0627\u0646\u06cc \u0648 \u0627\u0646\u0648\u0627\u0639 \u0622\u0646<\/li>\n\n\n\n<li>\u0631\u0641\u062a\u06cc\u0646\u06af<\/li>\n\n\n\n<li>\u062c\u062a \u0627\u0633\u06a9\u06cc<\/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\">\u0648\u0631\u0632\u0634 \u0647\u0627\u06cc \u0632\u06cc\u0631 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\u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u0622\u0628 \u0647\u0645 \u0645\u0648\u0627\u0631\u062f \u0627\u0632 \u0644\u06cc\u0633\u062a \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0622\u0628\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0634\u0627\u06cc\u062f \u0622\u0646 \u0631\u0627 \u062c\u062f\u06cc \u0646\u06af\u06cc\u0631\u06cc\u062f \u0627\u0645\u0627 \u0648\u0627\u0642\u0639\u0627 \u06cc\u06a9 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0628\u0627\u0627\u0631\u0632\u0634 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/weight-lifting-for-swimmers\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0634\u0646\u0627 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u062f\u0631 \u0622\u0628<\/h3>\n\n\n\n<p>\u0627\u06af\u0631 \u0627\u0632 \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u0644\u0630\u062a \u0645\u06cc\u200c\u0628\u0631\u06cc\u062f \u0648 \u062f\u0648\u0633\u062a \u062f\u0627\u0631\u06cc\u062f \u062a\u0646\u0648\u0639\u06cc \u0628\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a \u062e\u0648\u062f \u0628\u062f\u0647\u06cc\u062f\u060c \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u062f\u0631 \u0622\u0628 \u0631\u0627 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645. \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u062f\u0631 \u0622\u0628 \u06af\u0632\u06cc\u0646\u0647 \u0628\u0633\u06cc\u0627\u0631 \u062e\u0648\u0628\u06cc \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0648 \u0627\u0644\u0628\u062a\u0647 \u0628\u0647\u0628\u0648\u062f \u062f\u0631\u062f\u0647\u0627 \u0648 \u0639\u0648\u0627\u0631\u0636 \u062c\u0633\u0645\u0627\u0646\u06cc \u0648 \u062d\u062a\u06cc \u0631\u0648\u062d\u06cc \u0645\u062e\u062a\u0644\u0641 \u0627\u0633\u062a \u06a9\u0647 \u0627\u062a\u0641\u0627\u0642\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0633\u0627\u062f\u0647 \u0648 \u0622\u0633\u0627\u0646 \u0627\u0633\u062a.<\/p>\n\n\n\n<p>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0645 \u0641\u0634\u0627\u0631\u060c \u0646\u0647 \u062a\u0646\u0647\u0627 \u067e\u062a\u0627\u0646\u0633\u06cc\u0644 \u062a\u0628\u062f\u06cc\u0644 \u0634\u062f\u0646 \u0628\u0647 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0642\u0644\u0628\u06cc \u0639\u0631\u0648\u0642\u06cc \u062e\u0648\u0628 \u0631\u0627 \u062f\u0627\u0631\u062f\u060c \u0628\u0644\u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u062a\u0627 \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0633\u0648\u0632\u0627\u0646\u06cc\u062f \u0648 \u06af\u0631\u0648\u0647\u200c\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u062e\u062a\u0644\u0641\u06cc \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0646\u06cc\u062f. \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u062f\u0631 \u0622\u0628\u060c \u0647\u0645\u0686\u0646\u06cc\u0646 \u062a\u0627\u062b\u06cc\u0631 \u0645\u062b\u0628\u062a\u06cc \u0628\u0631 \u0631\u0648\u062d\u06cc\u0647 \u0634\u0645\u0627 \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<h3 class=\"wp-block-heading\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u0622\u0628<\/h3>\n\n\n\n<p>\u06cc\u06a9 \u0631\u0627\u0647 \u062e\u06cc\u0644\u06cc \u062e\u0648\u0628 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc (\u0628\u062f\u0646\u0633\u0627\u0632\u06cc)\u200c \u0648 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc\u060c\u200c \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0631 \u0622\u0628 \u0627\u0633\u062a. \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u0622\u0628 \u0634\u0645\u0627 \u0647\u0645 \u0627\u0632 \u0645\u0632\u06cc\u062a \u062a\u0645\u0631\u06cc\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc (\u06cc\u0639\u0646\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0648\u200c \u0628\u0647\u0628\u0648\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc) \u0628\u0647\u0631\u0647\u200c\u0645\u0646\u062f \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f \u0648 \u0647\u0645 \u0627\u0632 \u0645\u0632\u06cc\u062a \u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 (\u06cc\u0639\u0646\u06cc \u06a9\u0645 \u0641\u0634\u0627\u0631 \u0628\u0648\u062f\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0648\u06cc \u0645\u0641\u0627\u0635\u0644).<\/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\/08\/\u0648\u0631\u0632\u0634-\u062f\u0631-\u0622\u0628-min.jpg\" alt=\"\u0648\u0631\u0632\u0634 \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u0622\u0628\" class=\"wp-image-42878\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/08\/\u0648\u0631\u0632\u0634-\u062f\u0631-\u0622\u0628-min.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/08\/\u0648\u0631\u0632\u0634-\u062f\u0631-\u0622\u0628-min-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<p>\u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u0622\u0628\u060c\u200c \u06cc\u06a9 \u0627\u0646\u062a\u062e\u0627\u0628 \u0628\u0633\u06cc\u0627\u0631 \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0647\u0631 \u06a9\u0633\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0627\u0631\u062f. \u0627\u0645\u0627 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0635\u0648\u0631\u062a \u0639\u0627\u062f\u06cc \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u062e\u0648\u0634\u0628\u062e\u062a\u0627\u0646\u0647 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u0622\u0628 \u0647\u0645 \u06a9\u0627\u0645\u0644\u0627 \u062a\u0646\u0638\u06cc\u0645 \u0634\u062f\u0646\u06cc \u0627\u0633\u062a \u0648 \u0645\u0631\u0628\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0646\u0627\u0628\u0631 \u0634\u0631\u0627\u06cc\u0637 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u060c \u06a9\u0645 \u0648 \u0632\u06cc\u0627\u062f \u06a9\u0646\u062f.<\/p>\n\n\n\n<p>\u0627\u06af\u0631 \u062f\u0648\u0633\u062a \u062f\u0627\u0631\u06cc\u062f \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u0622\u0628 \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u067e\u0633 \u0627\u0632 <a href=\"https:\/\/fitamin.ir\/mag\/warm-up-exercises\/\" data-type=\"post\" data-id=\"405\" target=\"_blank\" rel=\"noreferrer noopener\">\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0627\u0635\u0648\u0644\u06cc<\/a> \u0628\u0647 \u062d\u0631\u06a9\u0627\u062a \u0633\u0627\u062f\u0647\u200c\u0627\u06cc \u0645\u0627\u0646\u0646\u062f \u0627\u0633\u06a9\u0627\u062a\u060c \u0644\u0627\u0646\u0698 \u0648 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u067e\u0627\u0647\u0627 \u062f\u0631 \u0622\u0628 \u0628\u067e\u0631\u062f\u0627\u0632\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0645\u0642\u0627\u0648\u0645\u062a \u0622\u0628\u060c\u200c \u0645\u0648\u062b\u0631\u062a\u0631 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u062e\u0634\u06a9\u06cc \u0647\u0633\u062a\u0646\u062f. \u0627\u0633\u06a9\u0627\u062a \u067e\u0631\u0634\u06cc \u06cc\u0627 \u0632\u0627\u0646\u0648\u0628\u0644\u0646\u062f \u062f\u0631 \u0622\u0628 \u0647\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0633\u062e\u062a\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0648\u0642\u062a\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a \u06a9\u0631\u062f\u06cc\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f!<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u062f\u0631 \u0622\u0628 \u0686\u0647 \u0641\u0648\u0627\u06cc\u062f\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>\u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628\u060c \u0628\u0627 \u0647\u0631 \u0641\u0631\u0645 \u0648 \u0634\u06cc\u0648\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0628\u0627\u0634\u062f \u0628\u0633\u06cc\u0627\u0631 \u0633\u0648\u062f\u0645\u0646\u062f \u0627\u0633\u062a. \u0634\u0645\u0627 \u0686\u0647 \u0628\u0647 \u0634\u0646\u0627\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0645\u0634\u063a\u0648\u0644 \u0628\u0627\u0634\u06cc\u062f\u060c \u0686\u0647 \u0627\u06cc\u0646\u06a9\u0647 \u0641\u0642\u0637 \u062f\u0631 \u0622\u0628 \u0631\u0627\u0647 \u0628\u0631\u0648\u06cc\u062f \u0648 \u0642\u062f\u0645 \u0628\u0632\u0646\u06cc\u062f\u060c \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f \u062c\u0633\u0645\u06cc \u0648 \u0631\u0648\u062d\u06cc \u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u0628\u0647\u0631\u0647 \u0645\u0646\u062f \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0686\u0646\u062f \u0645\u0632\u06cc\u062a \u0648\u0631\u0632\u0634 (\u0628\u0647 \u0648\u06cc\u0698\u0647 \u0634\u0646\u0627 \u0648 \u0642\u062f\u0645 \u0632\u062f\u0646 \u062f\u0631 \u0622\u0628) \u0631\u0627 \u0645\u06cc\u200c\u06af\u0648\u06cc\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\">\u06f1. \u0641\u0634\u0627\u0631 \u06a9\u0645 \u0631\u0648\u06cc \u0645\u0641\u0627\u0635\u0644<\/h3>\n\n\n\n<p>\u0634\u0645\u0627 \u0648\u0642\u062a\u06cc \u062f\u0631 \u0627\u0633\u062a\u062e\u0631 \u0647\u0633\u062a\u06cc\u062f\u060c \u0631\u0648\u06cc \u0622\u0628 \u0634\u0646\u0627\u0648\u0631 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f. \u0634\u0646\u0627\u0648\u0631 \u0634\u062f\u0646 \u0631\u0648\u06cc \u0622\u0628\u060c \u0628\u0627 \u0646\u06cc\u0631\u0648\u06cc \u06af\u0631\u0627\u0646\u0634 \u0645\u0642\u0627\u0628\u0644\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0641\u0634\u0627\u0631\u06cc \u06a9\u0647 \u062f\u0631 \u062d\u0627\u0644\u062a \u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0639\u0627\u062f\u06cc (\u06cc\u0627 \u0648\u0631\u0632\u0634 \u06a9\u0631\u062f\u0646 \u0639\u0627\u062f\u06cc) \u0628\u0647 \u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u062f\u0631 \u0622\u0628 \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0645 \u062e\u0648\u0627\u0647\u062f \u0634\u062f. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0641\u0634\u0627\u0631 \u06a9\u0645\u06cc \u0628\u0647 \u0645\u0641\u0627\u0635\u0644 \u0632\u0627\u0646\u0648\u060c \u06a9\u0645\u0631\u060c \u0648 \u0645\u0686 \u067e\u0627 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u0644\u0627 \u0628\u0647 \u0622\u0631\u062a\u0631\u06cc\u062a\u060c \u062f\u0631\u062f \u0645\u0641\u0627\u0635\u0644 \u06cc\u0627 \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u06af\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0627\u06cc\u062f\u0647\u200c\u0622\u0644 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/low-impact-exercise\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u06a9\u0627\u0645\u0644 \u0647\u0648\u0627\u0632\u06cc \u06a9\u0645 \u0641\u0634\u0627\u0631 \u06cc\u0627 Low Impact<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2. \u0628\u0647\u062a\u0631\u06cc\u0646 \u06af\u0632\u06cc\u0646\u0647 \u0628\u0631\u0627\u06cc \u062a\u0627\u0628\u0633\u062a\u0627\u0646<\/h3>\n\n\n\n<p>\u062f\u0631 \u062a\u0627\u0628\u0633\u062a\u0627\u0646\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062a\u0627 \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u062f\u060c \u0628\u0633\u06cc\u0627\u0631 \u06af\u0631\u0645\u200c\u062a\u0627\u0646 \u0634\u0648\u062f \u0648 \u0639\u0631\u0642 \u06a9\u0646\u06cc\u062f. \u0627\u0645\u0627 \u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u0634\u0645\u0627 \u0631\u0627 \u0647\u0645\u0648\u0627\u0631\u0647 \u062e\u0646\u06a9 \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u062f \u0648 \u062e\u0637\u0631 \u06af\u0631\u0645\u0627\u0632\u062f\u06af\u06cc \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0635\u0648\u0631\u062a \u0634\u0645\u0627 \u062f\u06cc\u06af\u0631 \u0646\u06af\u0631\u0627\u0646 \u0639\u0631\u0642 \u06a9\u0631\u062f\u0646\u200c \u0647\u0645 \u0646\u06cc\u0633\u062a\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3. \u062f\u0631\u06af\u06cc\u0631 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a<\/h3>\n\n\n\n<p>\u0628\u0627\u0627\u06cc\u0646\u06a9\u0647 \u062f\u0631 \u0622\u0628 \u0628\u0648\u062f\u0646 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0641\u0634\u0627\u0631 \u0648\u0632\u0646 \u0634\u0645\u0627 \u0628\u0647 \u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0631\u062f \u0646\u0634\u0648\u062f \u0627\u0645\u0627 \u0634\u0645\u0627 \u0628\u0627 \u0645\u0642\u0627\u0648\u0645\u062a \u0622\u0628 \u0631\u0648\u0628\u0631\u0648 \u0647\u0633\u062a\u06cc\u062f \u06a9\u0647 \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u06a9\u0647 \u0641\u0634\u0627\u0631\u06cc \u0628\u0647 \u0634\u0645\u0627 \u0628\u06cc\u0627\u0648\u0631\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u0634\u0645\u0627 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062d\u0631\u06a9\u062a \u06a9\u0631\u062f\u0646 \u062f\u0631 \u0622\u0628\u060c \u0633\u062e\u062a\u200c\u062a\u0631 \u0627\u0632 \u062d\u0631\u06a9\u062a \u062f\u0631 \u062e\u0634\u06a9\u06cc \u0627\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u062d\u062a\u06cc \u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u062f\u0631 \u0622\u0628\u060c \u0628\u0627\u06cc\u062f \u0628\u06cc\u0634\u062a\u0631 \u0632\u062d\u0645\u062a \u0628\u06a9\u0634\u06cc\u062f. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0642\u062f\u0631\u062a \u0628\u062f\u0646\u06cc \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0634\u0645\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0631\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\">\u06f4. \u0628\u0647\u0628\u0648\u062f \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628 \u0648 \u0639\u0631\u0648\u0642<\/h3>\n\n\n\n<p>\u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f \u06a9\u0647 \u0628\u0647 \u0646\u0648\u0639\u06cc \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 <a href=\"https:\/\/fitamin.ir\/mag\/everything-you-need-to-know-about-cardio\/\" data-type=\"post\" data-id=\"4657\" target=\"_blank\" rel=\"noreferrer noopener\">\u06a9\u0627\u0631\u062f\u06cc\u0648 <\/a>\u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06af\u0631 \u0628\u0627 \u0634\u062f\u062a \u0632\u06cc\u0627\u062f\u06cc \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u062f\u060c \u0627\u06cc\u0646 \u0645\u0632\u06cc\u062a\u060c \u0628\u0633\u06cc\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0647\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f. \u067e\u0633 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0634\u0646\u0627 (\u06cc\u0627 \u062f\u06cc\u06af\u0631 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0622\u0628\u06cc) \u0628\u0647 \u0686\u0634\u0645 \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc \u0647\u0645 \u0646\u06af\u0627\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"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\/08\/young-woman-1.jpg\" alt=\"\u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc\n\" class=\"wp-image-42881\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/08\/young-woman-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/08\/young-woman-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\">\u06f5. \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0628\u0627\u0644\u0627<\/h3>\n\n\n\n<p>\u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628\u060c \u0628\u0647 \u0646\u0648\u0639\u06cc \u06af\u0648\u0644 \u0632\u0646\u0646\u062f\u0647 \u0627\u0633\u062a. \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0641\u06a9\u0631 \u06a9\u0646\u06cc\u062f \u0686\u0648\u0646 \u062f\u0631 \u0622\u0628 \u0634\u0646\u0627\u0648\u0631 \u0647\u0633\u062a\u06cc\u062f\u060c \u06a9\u0627\u0631\u062a\u0627\u0646 \u0633\u0627\u062f\u0647 \u0648 \u0628\u062f\u0648\u0646 \u0632\u062d\u0645\u062a \u0627\u0633\u062a. \u0627\u0645\u0627 \u062f\u0631 \u0648\u0627\u0642\u0639 \u0628\u0627\u06cc\u062f \u062e\u06cc\u0644\u06cc \u062a\u0644\u0627\u0634 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0645\u0642\u0627\u0648\u0645\u062a \u0622\u0628 \u063a\u0644\u0628\u0647 \u06a9\u0646\u06cc\u062f \u067e\u0633 \u0645\u0642\u062f\u0627\u0631 \u0642\u0627\u0628\u0644 \u062a\u0648\u062c\u0647\u06cc \u06a9\u0627\u0644\u0631\u06cc \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f6. \u0631\u0648\u062d\u06cc\u0647 \u0628\u0647\u062a\u0631\u060c \u0622\u0631\u0627\u0645\u200c\u062a\u0631\u060c \u0634\u0627\u062f\u0627\u0628\u200c\u062a\u0631<\/h3>\n\n\n\n<p>\u0622\u0628 \u0622\u0631\u0627\u0645 \u0627\u0633\u062a \u0648 \u0628\u0627 \u0628\u0648\u062f\u0646 \u062f\u0631 \u0622\u0628\u060c \u0627\u06cc\u0646 \u0622\u0631\u0627\u0645\u0634 \u0628\u0647 \u0634\u0645\u0627 \u0647\u0645 \u0645\u0646\u062a\u0642\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628\u060c \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u0636\u0637\u0631\u0627\u0628\u200c \u0648 \u0628\u0647\u0628\u0648\u062f \u062e\u0644\u0642 \u0648 \u062e\u0648 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0647 \u0645\u0631\u0648\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0639\u0644\u0627\u0626\u0645 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u0631\u0627 \u0627\u0632 \u0628\u06cc\u0646 \u0628\u0628\u0631\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\/stress-relief-exercises\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u0636\u0637\u0631\u0627\u0628<\/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\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u06cc\u0627 \u0622\u0628 \u062f\u0631\u0645\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u0686\u0647 \u06a9\u0633\u0627\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \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>\u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0627\u0632 \u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u0641\u0627\u06cc\u062f\u0647 \u0648 \u0628\u0647\u0631\u0647 \u0628\u0628\u0631\u0646\u062f. \u0627\u0645\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0648\u06cc\u0698\u0647 \u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u06cc\u0627 \u0622\u0628 \u062f\u0631\u0645\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0633\u0631\u06cc \u0627\u0641\u0631\u0627\u062f \u0628\u0633\u06cc\u0627\u0631 \u0628\u0647\u062a\u0631 \u0648 \u0645\u0646\u0627\u0633\u0628\u200c\u062a\u0631 \u0627\u0633\u062a \u0648 \u062c\u0646\u0628\u0647 \u062f\u0631\u0645\u0627\u0646\u06cc \u062f\u0627\u0631\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u0644\u0627 \u0628\u0647 \u062f\u0631\u062f\u0647\u0627\u06cc \u0645\u0641\u0635\u0644\u06cc:<\/strong> \u0634\u0646\u0627\u0648\u0631 \u0628\u0648\u062f\u0646 \u0622\u0628 \u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u0645\u0641\u0627\u0635\u0644 \u0631\u0627 \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0686\u0631\u0627\u06a9\u0647 \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u0645\u0644\u0627\u06cc\u0645 \u0648 \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a. \u067e\u0633 \u0627\u06af\u0631 \u0622\u0631\u062a\u0631\u0648\u0632 \u062f\u0627\u0631\u06cc\u062f\u060c \u062d\u062a\u0645\u0627 \u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u0631\u0627 \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0633\u0627\u0644\u0645\u0646\u062f\u0627\u0646:<\/strong> \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0622\u0628 \u0628\u0647 \u062d\u0641\u0638 \u0642\u062f\u0631\u062a\u060c <a href=\"https:\/\/fitamin.ir\/mag\/best-stretches-to-increase-flexibility\/\" data-type=\"post\" data-id=\"474\">\u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc<\/a> \u0648 \u062a\u0639\u0627\u062f\u0644 \u0627\u06cc\u0646 \u0639\u0632\u06cc\u0632\u0627\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061b \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0627\u06cc\u0646\u060c \u0628\u0627\u0639\u062b \u0633\u0631\u062d\u0627\u0644 \u0634\u062f\u0646 \u0631\u0648\u062d\u06cc\u0647 \u0622\u0646\u200c\u0647\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0641\u0631\u0627\u062f \u062f\u0627\u0631\u0627\u06cc \u0627\u0636\u0627\u0641\u0647 \u0648\u0632\u0646: <\/strong>\u0628\u0647 \u062f\u0644\u06cc\u0644 \u0645\u0642\u0627\u0648\u0645\u062a \u0622\u0628\u060c \u0627\u06af\u0631 \u062f\u0631 \u0627\u0633\u062a\u062e\u0631 \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u062f (\u0645\u062b\u0644\u0627 \u0634\u0646\u0627 \u06cc\u0627 \u0648\u0627\u062a\u0631\u067e\u0644\u0648) \u0628\u0633\u06cc\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u062e\u0634\u06a9\u06cc \u06a9\u0627\u0644\u0631\u06cc \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u06cc\u062f. \u0627\u0644\u0628\u062a\u0647 \u0628\u0647 \u0634\u0631\u0637\u06cc \u06a9\u0647 \u0648\u0642\u062a\u06cc \u0627\u0632 \u0622\u0628 \u062e\u0627\u0631\u062c \u0645\u06cc \u0634\u0648\u06cc\u062f \u06cc\u06a9 \u0628\u0634\u0642\u0627\u0628 \u0686\u06cc\u067e\u0633 \u0648 \u067e\u0646\u06cc\u0631 \u0628\u0632\u0631\u06af \u0628\u0627 \u0633\u0633 \u0627\u0636\u0627\u0641\u0647 \u0633\u0641\u0627\u0631\u0634 \u0646\u062f\u0647\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646: <\/strong>\u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u062f\u0631 \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06cc\u0627 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u062f\u0631 \u062d\u0627\u0644 \u0628\u0647\u0628\u0648\u062f\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u062e\u0648\u062f \u0647\u0633\u062a\u0646\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0627\u0632 \u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0648\u0631\u0632\u0634\u06cc \u06a9\u0645 \u0641\u0634\u0627\u0631 \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u0642\u062f\u0631\u062a \u062e\u0648\u062f \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\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<p><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p>\u0647\u0631 \u0641\u0639\u0627\u0644\u06cc\u062a\u06cc \u06a9\u0647 \u062f\u0631 \u0622\u0628 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0646\u0648\u0639\u06cc \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u0645\u062d\u0633\u0648\u0628 \u0634\u0648\u062f. \u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u06cc \u062f\u0627\u0631\u062f \u0648 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0646\u0627 \u0628\u0631 \u0639\u0644\u0627\u0642\u0647\u200c\u06cc \u062e\u0648\u062f \u06cc\u06a9 \u06cc\u0627 \u0686\u0646\u062f \u0645\u0648\u0631\u062f \u0627\u0632 \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f. \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0622\u0628\u06cc \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0644\u0627\u0645\u062a\u06cc \u062c\u0633\u0645 \u0648 \u0631\u0648\u0627\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u062e\u0648\u0634\u0628\u062e\u062a\u0627\u0646\u0647 \u0647\u0645\u0647\u200c\u06cc \u0627\u0641\u0631\u0627\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0645\u0646\u0627\u0628\u0639<\/strong>: <a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/water-walking\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/water-walking\" rel=\"noreferrer noopener nofollow\">healthline<\/a> &#8211; <a href=\"https:\/\/chiropractic.ca\/9-benefits-of-getting-your-exercise-in-the-pool-lake-or-ocean\/\" data-type=\"link\" data-id=\"https:\/\/chiropractic.ca\/9-benefits-of-getting-your-exercise-in-the-pool-lake-or-ocean\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">chiropractic<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u0634\u0627\u0645\u0644 \u0686\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0686\u0647 \u0641\u0627\u06cc\u062f\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u062f\u061f \u0627\u0646\u0648\u0627\u0639 \u0648\u0631\u0632\u0634 \u062f\u0631 \u0622\u0628 \u06a9\u062f\u0627\u0645 \u0627\u0633\u062a\u061f \u0622\u0628 \u062f\u0631\u0645\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u0686\u0647 \u06a9\u0633\u0627\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \u0647\u0633\u062a\u061f \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0647 \u062a\u0645\u0627\u0645 \u0633\u0648\u0627\u0644\u0627\u062a \u0634\u0645\u0627 \u062f\u0631\u0628\u0627\u0631\u0647 \u0627\u0646\u0648\u0627\u0639 \u0648\u0631\u0632\u0634\u200c\u0647\u0627 \u062f\u0631 \u0622\u0628 \u0648 \u0641\u0648\u0627\u06cc\u062f\u0634\u0627\u0646 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":42875,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5],"tags":[],"class_list":["post-42869","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-science"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/42869","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=42869"}],"version-history":[{"count":13,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/42869\/revisions"}],"predecessor-version":[{"id":81733,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/42869\/revisions\/81733"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/42875"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=42869"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=42869"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=42869"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}