{"id":42999,"date":"2024-08-28T11:00:57","date_gmt":"2024-08-28T07:30:57","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=42999"},"modified":"2025-10-09T14:18:22","modified_gmt":"2025-10-09T10:48:22","slug":"how-to-do-thruster-workout-and-why","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/how-to-do-thruster-workout-and-why\/","title":{"rendered":"\u062a\u0645\u0631\u06cc\u0646 \u062a\u0631\u0627\u0633\u062a\u0631 \u0686\u0647 \u0641\u0648\u0627\u06cc\u062f\u06cc \u062f\u0627\u0631\u062f \u0648 \u0686\u06af\u0648\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f\u061f"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u062a\u0631\u0627\u0633\u062a\u0631 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0631\u0627 \u062d\u0631\u06a9\u062a \u0645\u0647\u0645 \u0648 \u062a\u0627\u062b\u06cc\u0631\u06af\u0630\u0627\u0631\u06cc \u0627\u0633\u062a\u061f \u062f\u0648 \u062a\u0645\u0631\u06cc\u0646 \u062e\u06cc\u0644\u06cc \u0645\u0647\u0645 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0627\u0631\u06cc\u0645: \u06cc\u06a9\u06cc \u0627\u0633\u06a9\u0627\u062a \u0648 \u062f\u06cc\u06af\u0631\u06cc \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647\u061b \u0647\u0631 \u062f\u0648\u06cc \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0645\u0641\u06cc\u062f \u0647\u0633\u062a\u0646\u062f \u0648 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0628\u0633\u06cc\u0627\u0631 \u067e\u0631\u06a9\u0627\u0631\u0628\u0631\u062f \u0627\u0633\u062a. \u062a\u0627 \u0628\u0647 \u062d\u0627\u0644 \u0641\u06a9\u0631 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f \u06a9\u0647 \u0627\u06af\u0631 \u0627\u06cc\u0646 \u062f\u0648 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u062c\u0631\u0627 \u0645\u06cc\u200c\u06a9\u0631\u062f\u06cc\u062f\u060c \u0686\u0647 \u0645\u06cc\u200c\u0634\u062f\u061f!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0648\u0627\u0642\u0639 <strong><em>\u062a\u0631\u0627\u0633\u062a\u0631 \u0647\u0645\u0627\u0646 \u062a\u0631\u06a9\u06cc\u0628 \u0627\u0633\u06a9\u0627\u062a \u0648 \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647<\/em><\/strong> \u0627\u0633\u062a. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0648 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631\u0628\u0627\u0631\u0647 \u062d\u0631\u06a9\u062a \u062a\u0631\u0627\u0633\u062a\u0631\u060c \u0627\u0646\u0648\u0627\u0639 \u0648 \u0641\u0648\u0627\u06cc\u062f \u0622\u0646 \u0628\u0627\u0647\u0645 \u0635\u062d\u0628\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0648 \u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645\u0634 \u0631\u0627 \u0622\u0645\u0648\u0632\u0634 \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<h2 class=\"wp-block-heading\">\u062d\u0631\u06a9\u062a \u062a\u0631\u0627\u0633\u062a\u0631 \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 class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646<a href=\"https:\/\/fitamin.ir\/mag\/compound-exercises\/\" data-type=\"post\" data-id=\"40426\" target=\"_blank\" rel=\"noreferrer noopener\"> \u0686\u0646\u062f \u0645\u0641\u0635\u0644\u06cc<\/a> \u062f\u0627\u06cc\u0646\u0627\u0645\u06cc\u06a9 (\u067e\u0648\u06cc\u0627 \u06cc\u0627 \u0628\u0647 \u0632\u0628\u0627\u0646 \u0633\u0627\u062f\u0647\u200c\u062a\u0631 \u062c\u0646\u0628\u0634\u06cc) \u0628\u0633\u06cc\u0627\u0631 \u0645\u0639\u0631\u0648\u0641 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0632 \u062a\u0631\u06a9\u06cc\u0628 \u062f\u0648 \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0648 \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0628\u0647 \u0648\u062c\u0648\u062f \u0645\u06cc\u200c\u0622\u06cc\u062f. \u062a\u0631\u0627\u0633\u062a\u0631 \u06cc\u06a9\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u06a9\u0631\u0627\u0633 \u0641\u06cc\u062a \u0627\u0633\u062a. \u0627\u0645\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646\u060c \u067e\u06cc\u0644\u0627\u062a\u0633 \u06a9\u0627\u0631\u0627\u0646\u060c \u0631\u0632\u0645\u06cc\u200c\u06a9\u0627\u0631\u0627\u0646 \u0648 \u062f\u06cc\u06af\u0631 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0631\u0634\u062a\u0647\u200c\u0647\u0627\u06cc \u0642\u062f\u0631\u062a\u06cc \u0647\u0645 \u0627\u0632 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0631\u06a9\u062a \u062a\u0631\u0627\u0633\u062a\u0631 \u0627\u0632 \u0645\u0641\u06cc\u062f\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0686\u0631\u0627\u06a9\u0647 \u0647\u0645 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u0627\u0633\u062a \u0648 \u0647\u0645 \u06a9\u0627\u0645\u0644\u0627 <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\u0647 \u062d\u0633\u0627\u0628 \u0645\u06cc\u200c\u0622\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\/Frame-1-2024-04-30T122817-compressed-1.jpg\" alt=\"\u0641\u0648\u0627\u06cc\u062f \u062d\u0631\u06a9\u062a \u062a\u0631\u0627\u0633\u062a\u0631\" class=\"wp-image-43002\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/08\/Frame-1-2024-04-30T122817-compressed-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/08\/Frame-1-2024-04-30T122817-compressed-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0641\u0648\u0627\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u062a\u0631\u0627\u0633\u062a\u0631<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0622\u0646\u0642\u062f\u0631 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a \u06a9\u0647 \u067e\u0633 \u0627\u0632 \u062e\u0648\u0627\u0646\u062f\u0646 \u0641\u0648\u0627\u06cc\u062f\u0634 \u0627\u062d\u062a\u0645\u0627\u0644\u0627 \u062a\u0627 \u0622\u062e\u0631 \u0639\u0645\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0686\u0631\u0627\u06a9\u0647 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u0647\u0645 \u0628\u0647 \u062a\u062d\u0631\u06a9 \u0645\u0641\u0627\u0635\u0644 \u0645\u062e\u062a\u0644\u0641 \u0628\u062f\u0646 (\u0633\u0631\u0634\u0627\u0646\u0647\u060c \u0644\u06af\u0646\u060c \u0632\u0627\u0646\u0648\u060c \u0645\u0686 \u067e\u0627) \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0647\u0645 \u0639\u0636\u0644\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u06cc \u0631\u0627 \u0628\u0647 \u062e\u0648\u0628\u06cc \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u062a\u06a9 \u062a\u06a9 \u0641\u0648\u0627\u06cc\u062f\u0634 \u0631\u0627 \u0646\u0627\u0645 \u0645\u06cc\u200c\u0628\u0631\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. \u0686\u0631\u0628\u06cc \u0633\u0648\u0632 \u0648 \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0631\u0627\u0633\u062a\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0633\u0627\u062f\u0647\u200c\u0627\u06cc \u0646\u06cc\u0633\u062a \u0648 \u0648\u0627\u0642\u0639\u0627\u064b \u0634\u0645\u0627 \u0631\u0627 \u062e\u0633\u062a\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06af\u0631 \u0642\u0635\u062f \u062f\u0627\u0631\u06cc\u062f \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc\u2013\u0642\u062f\u0631\u062a\u06cc \u067e\u0631\u0641\u0634\u0627\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f! \u0645\u0627\u0647\u06cc\u062a \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u067e\u0648\u06cc\u0627 \u0627\u0633\u062a (\u06cc\u0639\u0646\u06cc \u067e\u0631\u062a\u062d\u0631\u06a9 \u0627\u0633\u062a) \u0648 \u0628\u0647 \u062e\u0648\u0628\u06cc \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f\u060c \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0634\u0645\u0627 \u0631\u0627 \u0633\u0631\u0639\u062a \u0645\u06cc\u200c\u0628\u062e\u0634\u062f \u0648 \u0628\u0627\u0639\u062b \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0628\u06cc\u0634\u062a\u0631\u062a\u0627\u0646 \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\">\u06f2. \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u06a9 \u0631\u0627\u0647 \u062e\u0648\u0628 \u0628\u0631\u0627\u06cc \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0627\u0646\u062c\u0627\u0645 \u062a\u0631\u0627\u0633\u062a\u0631 \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9 \u062f\u0631 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0632\u06cc\u0627\u062f \u0627\u0633\u062a. \u0686\u0631\u0627\u06a9\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0633\u062a \u0648 \u0634\u062f\u062a \u0622\u0646 \u0628\u0627\u0644\u0627\u0633\u062a\u061b \u0628\u062f\u0646 \u0634\u0645\u0627 \u0645\u062c\u0628\u0648\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u062a\u062d\u062a \u0641\u0634\u0627\u0631 \u06a9\u0627\u0631 \u06a9\u0646\u062f\u060c \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u062e\u0633\u062a\u06af\u06cc \u0645\u0642\u0627\u0648\u0645\u062a \u06a9\u0646\u062f \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0647 \u0686\u0627\u0644\u0634 \u06a9\u0634\u06cc\u062f\u0647 \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\">\u06f3. \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0642\u0637\u0639\u0627 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0639\u0636\u0644\u0647 \u0633\u0627\u0632 \u0627\u0633\u062a. \u0627\u0648\u0644\u0627 \u0627\u06cc\u0646 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0686\u0646\u062f \u0645\u0641\u0635\u0644\u06cc \u0627\u0633\u062a \u0648 \u0686\u0646\u062f\u06cc\u0646 \u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u0647\u0645\u0632\u0645\u0627\u0646 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f\u060c \u0639\u0636\u0644\u0627\u062a\u06cc \u0645\u062b\u0644 \u0633\u0631\u0634\u0627\u0646\u0647\u060c \u0686\u0647\u0627\u0631\u0633\u0631\u0631\u0627\u0646\u060c \u0633\u0627\u0642 \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647. \u0627\u06af\u0631 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0647\u0645 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u06a9\u0647 \u06cc\u06a9 \u0627\u0636\u0627\u0641\u0647 \u0628\u0627\u0631 \u0628\u0647 \u062d\u0633\u0627\u0628 \u0645\u06cc\u200c\u0622\u06cc\u062f \u0648 \u0686\u0627\u0644\u0634 \u0645\u0636\u0627\u0639\u0641\u06cc \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0627\u062a\u062a\u0627\u0646 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u0627\u0647\u06cc\u062a \u067e\u0648\u06cc\u0627\u06cc \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u0628\u0647 \u0642\u062f\u0631\u062a \u0648 \u062a\u0648\u0627\u0646 \u0642\u0627\u0628\u0644 \u062a\u0648\u062c\u0647\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f \u0648 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u062a\u062d\u0631\u06cc\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u062f\u0631\u06cc\u062c\u06cc \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u06cc\u0627 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631\u060c \u062a\u06a9 \u062a\u06a9 \u0641\u06cc\u0628\u0631\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0647 \u0686\u0627\u0644\u0634 \u06a9\u0634\u06cc\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u067e\u0631\u0648\u0631\u0634 \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\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\/what-is-x-body-training\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0627\u06cc\u06a9\u0633 \u0628\u0627\u062f\u06cc \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0645\u0632\u0627\u06cc\u0627 \u0648 \u0645\u0639\u0627\u06cc\u0628\u06cc \u062f\u0627\u0631\u062f\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\">\u06f4. \u0635\u0631\u0641\u0647 \u062c\u0648\u06cc\u06cc \u062f\u0631 \u0632\u0645\u0627\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u0627\u0633\u062a\u061b \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0628\u0647 \u0634\u062f\u062a \u062f\u0631 \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0634\u06a9\u0645 \u0628\u0631\u0627\u06cc \u062a\u062b\u0628\u06cc\u062a \u0628\u062f\u0646 \u062f\u0631 \u0637\u0648\u0644 \u062d\u0631\u06a9\u062a \u062f\u0631\u06af\u06cc\u0631 \u0627\u0633\u062a \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u0646\u06cc\u0632 \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u062a\u06a9 \u062a\u06a9 \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0647\u06cc\u062f\u060c \u062d\u062f\u0627\u0642\u0644 \u0628\u0647 \u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f. \u0627\u0645\u0627 \u062f\u0631 \u062d\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u062f\u0631 \u0686\u0646\u062f \u062f\u0642\u06cc\u0642\u0647 \u06a9\u0644 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0635\u0631\u0641\u0647 \u062c\u0648\u06cc\u06cc \u062f\u0631 \u0632\u0645\u0627\u0646 \u06cc\u0639\u0646\u06cc \u0647\u0645\u06cc\u0646!<\/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\/do-thruster.jpg\" alt=\"\u0646\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u0627\u0646\u062c\u0627\u0645 \u062a\u0631\u0627\u0633\u062a\u0631\" class=\"wp-image-43037\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/08\/do-thruster.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/08\/do-thruster-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\">\u062f\u0631 \u062d\u0631\u06a9\u0627\u062a \u062a\u0631\u0627\u0633\u062a\u0631 \u0686\u0647 \u0639\u0636\u0644\u0627\u062a\u06cc \u062f\u0631\u06af\u06cc\u0631 \u0648 \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\">\u0627\u0632 \u0622\u0646\u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u0627\u0633\u06a9\u0627\u062a \u0648 \u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0627\u0633\u062a\u060c \u062a\u0645\u0627\u0645 \u0639\u0636\u0644\u0627\u062a\u06cc \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u062f\u0648 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u060c \u062f\u0631 \u062a\u0631\u0627\u0633\u062a\u0631 \u0628\u0647 \u062e\u0648\u0628\u06cc \u062f\u0631\u06af\u06cc\u0631 \u0648 \u062a\u0642\u0648\u06cc\u062a \u062e\u0648\u0627\u0647\u0646\u062f \u0634\u062f. \u0647\u0645\u0627\u0646\u0637\u0648\u0631 \u06a9\u0647 \u06af\u0641\u062a\u06cc\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u062a\u0645\u0627\u0645 \u0639\u06cc\u0627\u0631 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062e\u0634 \u067e\u0631\u0633 \u0634\u0627\u0646\u0647 \u0627\u06af\u0631 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u0634\u0627\u0646\u0647 \u0648 \u0642\u0633\u0645\u062a \u0628\u0627\u0644\u0627\u06cc \u0633\u06cc\u0646\u0647 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u061b \u06cc\u0639\u0646\u06cc \u0639\u0636\u0644\u0627\u062a \u062f\u0644\u062a\u0648\u0626\u06cc\u062f\u060c \u0630\u0648\u0632\u0646\u0642\u0647\u200c\u0627\u06cc\u060c \u0633\u0631\u0627\u062a\u0648\u0633 \u0642\u062f\u0627\u0645\u06cc \u0648 \u0633\u0647 \u0633\u0631 \u0628\u0627\u0632\u0648\u06cc\u06cc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u06a9\u0627\u062a \u0647\u0645 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0634\u0645\u0627 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f. \u062a\u0645\u0631\u06a9\u0632 \u0627\u0635\u0644\u06cc \u0627\u0633\u06a9\u0627\u062a \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u0633\u0631\u06cc\u0646\u06cc \u0648 \u0686\u0647\u0627\u0631 \u0633\u0631 \u0631\u0627\u0646 \u0627\u0633\u062a. \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644 \u0639\u0636\u0644\u0627\u062a \u0645\u0648\u0631\u0628 \u0634\u06a9\u0645\u06cc\u060c \u0633\u0627\u0642 \u067e\u0627\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0647\u0645 \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=\"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\/squats-benefits-and-tips\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646<\/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\">\u0646\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u0627\u0646\u062c\u0627\u0645 \u0627\u0646\u0648\u0627\u0639 \u062d\u0631\u06a9\u0627\u062a \u062a\u0631\u0627\u0633\u062a\u0631<\/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\u0627\u0644\u0627 \u0628\u0647 \u0622\u0645\u0648\u0632\u0634 \u0646\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0645\u06cc\u200c\u0631\u0633\u06cc\u0645. \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0641\u0631\u0645 \u0648 \u062a\u06a9\u0646\u06cc\u06a9 \u0645\u0646\u0627\u0633\u0628 \u0647\u0646\u06af\u0627\u0645 \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a. \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u0627\u0628\u062a\u062f\u0627 \u0627\u0633\u06a9\u0627\u062a \u0648 \u0633\u067e\u0633 \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0631\u0627 \u062c\u062f\u0627 \u062c\u062f\u0627 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u0648\u0642\u062a\u06cc \u06a9\u0627\u0645\u0644\u0627 \u0628\u0647 \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062f\u0648 \u062d\u0631\u06a9\u062a \u0645\u0633\u0644\u0637 \u0634\u062f\u06cc\u062f\u060c \u0633\u0631\u0627\u063a \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0628\u06cc\u0627\u06cc\u06cc\u062f. \u0646\u06a9\u062a\u0647 \u062f\u0648\u0645 \u0627\u06cc\u0646\u06a9\u0647\u060c \u062f\u0631 \u0627\u0628\u062a\u062f\u0627 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u067e\u0633 \u0627\u0632 \u0645\u0633\u0644\u0637 \u0634\u062f\u0646 \u0628\u0647 \u062d\u0631\u06a9\u062a\u060c \u0628\u0627 \u0648\u0632\u0646\u0647 \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u060c \u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u0646\u06cc\u0632 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u06cc\u06a9 \u0631\u0627\u0633\u062a\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u060c \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0627\u0645\u0627 \u0632\u0627\u0646\u0648\u0647\u0627 \u0642\u0641\u0644 \u0646\u0634\u0648\u0646\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u0646\u062f \u0648 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u06cc\u06a9 \u0627\u0633\u06a9\u0627\u062a \u0628\u0632\u0646\u06cc\u062f\u060c \u0634\u06a9\u0645 \u0645\u0646\u0642\u0628\u0636 \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\n<li>\u067e\u0627\u0634\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0648\u0642\u062a\u06cc \u0628\u0644\u0646\u062f \u0634\u062f\u06cc\u062f \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u06cc\u06a9 \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0628\u0632\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0648\u062f\u0646 \u062a\u0646\u0648\u0639 \u0648 \u062c\u0630\u0627\u0628\u06cc\u062a \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062e\u0648\u062f\u060c \u0627\u0646\u0648\u0627\u0639 \u062f\u06cc\u06af\u0631 \u062a\u0631\u0627\u0633\u062a\u0631 \u0631\u0627 \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f. \u0627\u0644\u0628\u062a\u0647 \u0628\u0639\u0636\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0622\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0686\u0627\u0644\u0634\u06cc \u0648 \u0633\u062e\u062a \u0627\u0633\u062a \u0648 \u0628\u0627\u06cc\u062f \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645\u0634 \u0628\u0647 \u0642\u062f\u0631 \u06a9\u0627\u0641\u06cc \u0642\u0648\u06cc \u0648 \u062a\u0648\u0627\u0646\u0645\u0646\u062f \u0634\u062f\u0647\u200c\u0628\u0627\u0634\u06cc\u062f. \u0627\u0646\u0648\u0627\u0639 \u062d\u0631\u06a9\u062a \u062a\u0631\u0627\u0633\u062a\u0631 \u0631\u0627 \u062f\u0631 \u0647\u0645\u06cc\u0646 \u0628\u062e\u0634 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u062a\u0631\u0627\u0633\u062a\u0631 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"816\" style=\"aspect-ratio: 1300 \/ 816;\" width=\"1300\" controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/08\/\u062a\u0631\u0627\u0633\u062a\u0631-\u0628\u0627-\u0648\u0632\u0646-\u0628\u062f\u0646.mp4\"><\/video><\/figure>\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\u0631\u0627\u0633\u062a\u0631 \u0628\u0627 \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"816\" style=\"aspect-ratio: 1300 \/ 816;\" width=\"1300\" controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/08\/\u062a\u0631\u0627\u0633\u062a\u0631-\u0628\u0627-\u062f\u0645\u0628\u0644.mp4\"><\/video><\/figure>\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\u0631\u0627\u0633\u062a\u0631 \u0628\u0627 \u062f\u0645\u0628\u0644 \u062a\u0646\u0627\u0648\u0628\u06cc<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"816\" style=\"aspect-ratio: 1300 \/ 816;\" width=\"1300\" controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/08\/\u062a\u0631\u0627\u0633\u062a\u0631-\u0628\u0627-\u062f\u0645\u0628\u0644-\u062a\u0646\u0627\u0648\u0628\u06cc.mp4\"><\/video><\/figure>\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\u0631\u0627\u0633\u062a\u0631 \u0628\u0627 \u06a9\u062a\u0644 \u0628\u0644<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"816\" style=\"aspect-ratio: 1300 \/ 816;\" width=\"1300\" controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/08\/\u062a\u0631\u0627\u0633\u062a\u0631-\u0628\u0627-\u06a9\u062a\u0644-\u0628\u0644.mp4\"><\/video><\/figure>\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\u0631\u0627\u0633\u062a\u0631 \u0628\u0627 \u0647\u0627\u0644\u062a\u0631<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"816\" style=\"aspect-ratio: 1300 \/ 816;\" width=\"1300\" controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/08\/\u062a\u0631\u0627\u0633\u062a\u0631-\u0628\u0627-\u0647\u0627\u0644\u062a\u0631.mp4\"><\/video><\/figure>\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\u0631\u0627\u0633\u062a\u0631 \u0627\u0633\u067e\u0644\u06cc\u062a \u0627\u0633\u06a9\u0648\u0627\u062a<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"816\" style=\"aspect-ratio: 1300 \/ 816;\" width=\"1300\" controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/08\/\u062a\u0631\u0627\u0633\u062a\u0631-\u0627\u0633\u067e\u0644\u06cc\u062a-\u0627\u0633\u06a9\u0648\u0627\u062a.mp4\"><\/video><\/figure>\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\u0631\u0627\u0633\u062a\u0631 \u0627\u0633\u06a9\u0648\u0627\u062a \u067e\u0631\u0634\u06cc<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"816\" style=\"aspect-ratio: 1300 \/ 816;\" width=\"1300\" controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/08\/\u062a\u0631\u0627\u0633\u062a\u0631-\u0627\u0633\u06a9\u0648\u0627\u062a-\u067e\u0631\u0634\u06cc.mp4\"><\/video><\/figure>\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\">\u062d\u0631\u06a9\u062a \u062a\u0631\u0627\u0633\u062a\u0631 \u0627\u0632 \u062a\u0631\u06a9\u06cc\u0628 \u062f\u0648 \u062d\u0631\u06a9\u062a \u0645\u0639\u0631\u0648\u0641 \u0648 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0627\u0633\u06a9\u0648\u0627\u062a \u0648 \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0628\u0647 \u0648\u062c\u0648\u062f \u0645\u06cc\u200c\u0622\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u0627\u0633\u062a \u0648 \u0639\u0636\u0644\u0627\u062a \u0645\u062e\u062a\u0644\u0641 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u062e\u0648\u0628\u06cc \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u0632 \u0622\u0646\u062c\u0627\u06cc\u06cc \u06a9\u0647 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0686\u0627\u0644\u0634\u06cc \u0628\u0647 \u062d\u0633\u0627\u0628 \u0645\u06cc\u200c\u0622\u06cc\u062f\u060c \u062f\u0631 \u06a9\u0646\u0627\u0631 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0647\u062f\u0641\u0645\u0646\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627\u0639\u062b \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0634\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0645\u0646\u0627\u0628\u0639: <\/strong><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/thrusters\" data-type=\"link\" data-id=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/thrusters\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">healthline<\/a> &#8211; <a href=\"https:\/\/marathonhandbook.com\/thruster-workout\/\" data-type=\"link\" data-id=\"https:\/\/marathonhandbook.com\/thruster-workout\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">marathonhandbook<\/a> &#8211; <a href=\"https:\/\/betterme.world\/articles\/thrusters-muscles-worked\" data-type=\"link\" data-id=\"https:\/\/betterme.world\/articles\/thrusters-muscles-worked\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">betterme<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0631\u0627\u0633\u062a\u0631 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0631\u0627 \u062d\u0631\u06a9\u062a \u0645\u0647\u0645 \u0648 \u062a\u0627\u062b\u06cc\u0631\u06af\u0630\u0627\u0631\u06cc \u0627\u0633\u062a\u061f \u062f\u0648 \u062a\u0645\u0631\u06cc\u0646 \u062e\u06cc\u0644\u06cc \u0645\u0647\u0645 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0627\u0631\u06cc\u0645: \u06cc\u06a9\u06cc \u0627\u0633\u06a9\u0627\u062a \u0648 \u062f\u06cc\u06af\u0631\u06cc \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647\u061b \u0647\u0631 \u062f\u0648\u06cc \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0645\u0641\u06cc\u062f \u0647\u0633\u062a\u0646\u062f \u0648 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0628\u0633\u06cc\u0627\u0631 \u067e\u0631\u06a9\u0627\u0631\u0628\u0631\u062f \u0627\u0633\u062a. \u062a\u0627 \u0628\u0647 \u062d\u0627\u0644 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":43035,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5],"tags":[206],"class_list":["post-42999","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-science","tag-206"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/42999","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=42999"}],"version-history":[{"count":14,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/42999\/revisions"}],"predecessor-version":[{"id":81775,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/42999\/revisions\/81775"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/43035"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=42999"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=42999"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=42999"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}