{"id":43935,"date":"2024-11-06T11:00:00","date_gmt":"2024-11-06T07:30:00","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=43935"},"modified":"2026-07-18T14:04:07","modified_gmt":"2026-07-18T10:34:07","slug":"safe-return-to-exercise-after-pregnancy","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/safe-return-to-exercise-after-pregnancy\/","title":{"rendered":"\u0648\u0631\u0632\u0634 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646 \u0631\u0627 \u0686\u0647 \u0632\u0645\u0627\u0646\u06cc \u0634\u0631\u0648\u0639 \u06a9\u0646\u0645\u061f"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">&#8220;\u0686\u0647 \u0632\u0645\u0627\u0646\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u0645 \u0648\u0631\u0632\u0634 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u0645\u061f&#8221; \u0627\u06cc\u0646 \u0633\u0648\u0627\u0644 \u0645\u0627\u062f\u0631\u0627\u0646 \u0632\u06cc\u0627\u062f\u06cc \u0627\u0633\u062a\u061b \u0645\u0627\u062f\u0631\u0627\u0646\u06cc \u06a9\u0647 \u062f\u063a\u062f\u063a\u0647\u200c\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u062f\u0627\u0631\u0646\u062f \u0648 \u062f\u0646\u0628\u0627\u0644 \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0648\u0686\u06a9 \u0634\u062f\u0646 \u0634\u06a9\u0645 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646 \u0648 \u0632\u0627\u06cc\u0645\u0627\u0646\u200c\u0634\u0627\u0646 \u0647\u0633\u062a\u0646\u062f. \u0627\u06af\u0631 \u0646\u0648\u0645\u0627\u062f\u0631\u06cc \u0647\u0633\u062a\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u062a\u0627\u0632\u06af\u06cc \u0641\u0631\u0634\u062a\u0647 \u06a9\u0648\u0686\u0648\u0644\u0648\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0627\u06cc\u0646 \u062f\u0646\u06cc\u0627 \u0622\u0648\u0631\u062f\u0647 \u0648 \u062d\u0627\u0644\u0627 \u0628\u0647 \u0641\u06a9\u0631 \u0648\u0631\u0632\u0634 \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0627\u0641\u062a\u0627\u062f\u0647\u200c\u0627\u06cc\u062f\u060c \u0628\u0647 \u0634\u0645\u0627 \u062a\u0628\u0631\u06cc\u06a9 \u0645\u06cc\u200c\u06af\u0648\u06cc\u06cc\u0645! <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631\u0633\u062a \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0648 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0648\u0636\u0639\u06cc\u062a \u062c\u0633\u0645\u0627\u0646\u06cc \u0632\u0646\u0627\u0646 \u0631\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648\u0644\u06cc \u0628\u0627 \u0631\u0639\u0627\u06cc\u062a \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0648 \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634 \u0645\u0646\u0627\u0633\u0628\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0648 \u0633\u0644\u0627\u0645\u062a \u062c\u0633\u0645\u0627\u0646\u06cc \u0631\u0633\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0647\u0645\u0647 \u0686\u06cc\u0632 \u0631\u0627 \u062f\u0631\u0628\u0627\u0631\u0647 \u0648\u0631\u0632\u0634 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646 \u062e\u0648\u0627\u0647\u06cc\u0645 \u06af\u0641\u062a \u0648 \u0646\u06a9\u0627\u062a \u0645\u0631\u0628\u0648\u0637 \u0628\u0647 \u0622\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<h2 class=\"wp-block-heading\">\u0686\u0647 \u0645\u062f\u062a \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0637\u0628\u06cc\u0639\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0645 \u0648\u0631\u0632\u0634 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u0645\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\">\u0632\u0627\u06cc\u0645\u0627\u0646 \u06cc\u06a9 \u062a\u062c\u0631\u0628\u0647 \u0633\u062e\u062a \u0648 \u062f\u0631\u062f\u0646\u0627\u06a9\u060c \u0627\u0645\u0627 \u0628\u0627\u0634\u06a9\u0648\u0647 \u0648 \u0632\u06cc\u0628\u0627\u0633\u062a! \u0628\u0647 \u06cc\u0627\u062f \u062f\u0627\u0634\u062a\u0647\u200c\u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0627 \u0632\u0627\u06cc\u0645\u0627\u0646 \u06cc\u06a9 \u0628\u062d\u0631\u0627\u0646 \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u06af\u0630\u0627\u0634\u062a\u0647\u060c \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0628\u0647 \u0632\u0645\u0627\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f \u062a\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0637\u0628\u06cc\u0639\u06cc \u062e\u0648\u062f\u0634 \u0628\u0631\u06af\u0631\u062f\u062f \u0648 \u0628\u0647\u0628\u0648\u062f \u0622\u0646 \u0645\u062f\u062a\u06cc \u0637\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0634\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646\u06a9\u0647 \u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646 \u0686\u0642\u062f\u0631 \u0637\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0634\u062f\u060c \u0628\u0633\u062a\u06af\u06cc \u0628\u0647 \u0633\u0637\u062d \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0642\u0628\u0644\u06cc\u060c \u0633\u0644\u0627\u0645\u062a\u06cc \u0641\u0639\u0644\u06cc \u0634\u0645\u0627 \u0648 \u0646\u0648\u0639 \u0632\u0627\u06cc\u0645\u0627\u0646\u200c\u062a\u0627\u0646 \u062f\u0627\u0631\u062f\u061b \u0686\u0631\u0627\u06a9\u0647 \u0628\u0631\u0627\u06cc \u0645\u0627\u062f\u0631\u0627\u0646 \u0645\u062e\u062a\u0644\u0641\u060c \u0632\u0645\u0627\u0646 \u0628\u0627\u0632\u06af\u0634\u062a \u0628\u0647 \u0648\u0631\u0632\u0634 \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a. \u0627\u0645\u0627 \u0647\u0645\u06cc\u0634\u0647 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0627\u06cc\u062f\u0647 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631\u0628\u0627\u0631\u0647 \u0632\u0645\u0627\u0646 \u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646 \u0628\u0627 \u067e\u0632\u0634\u06a9\u200c\u062a\u0627\u0646 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0686\u0647 \u0645\u062f\u062a \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0637\u0628\u06cc\u0639\u06cc \u0648\u0631\u0632\u0634 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u0645\u061f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u06cc\u06a9 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0637\u0628\u06cc\u0639\u06cc \u062a\u0642\u0631\u06cc\u0628\u0627 \u0622\u0633\u0627\u0646 \u0648 \u0628\u062f\u0648\u0646 \u0639\u0627\u0631\u0636\u0647 \u062f\u0627\u0634\u062a\u06cc\u062f \u0648 \u0633\u0631\u062d\u0627\u0644 \u0647\u0633\u062a\u06cc\u062f\u060c <strong>\u06cc\u06a9 \u0647\u0641\u062a\u0647 \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0633\u0628\u06a9 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f! <\/strong><a href=\"https:\/\/fitamin.ir\/mag\/dynamic-stretching-vs-static-stretching\/\" data-type=\"post\" data-id=\"39964\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc<\/a> \u0633\u0628\u06a9 \u0648 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u062a\u0627 \u062c\u0627\u06cc\u06cc \u0628\u0647 \u0634\u0645\u0627 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u0646\u06a9\u0646\u062f \u0645\u062c\u0627\u0632 \u0627\u0633\u062a. \u0627\u0645\u0627 <strong>\u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u062a\u0627 \u0634\u0634 \u0647\u0641\u062a\u0647 \u0628\u0631\u0627\u06cc \u0648\u0632\u0646\u0647 \u0632\u062f\u0646 \u06cc\u0627 \u062f\u0648\u06cc\u062f\u0646 \u0635\u0628\u0631 \u06a9\u0646\u06cc\u062f.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0637\u0628\u06cc\u0639\u06cc \u0634\u0645\u0627 \u0633\u062e\u062a \u0648 \u067e\u0631\u0639\u0627\u0631\u0636\u0647 \u0628\u0648\u062f\u0647\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0628\u0627 \u067e\u0632\u0634\u06a9\u200c\u062a\u0627\u0646 \u0628\u0631\u0627\u06cc \u0632\u0645\u0627\u0646 \u0648\u0631\u0632\u0634 \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<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\/11\/Frame-1-2024-06-30T121707-compressed.jpg\" alt=\"\u0648\u0631\u0632\u0634 \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646\" class=\"wp-image-43939\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/11\/Frame-1-2024-06-30T121707-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/11\/Frame-1-2024-06-30T121707-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\">\u0686\u0647 \u0632\u0645\u0627\u0646\u06cc \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u0645 \u0648\u0631\u0632\u0634 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u0645\u061f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0632\u0627\u0631\u06cc\u0646 \u06cc\u06a9 \u0639\u0645\u0644 \u062c\u0631\u0627\u062d\u06cc \u067e\u06cc\u0686\u06cc\u062f\u0647 \u0648 \u0633\u0646\u06af\u06cc\u0646 \u0627\u0633\u062a \u0648 \u0628\u062f\u0646\u062a\u0627\u0646 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646\u060c \u0628\u0647 \u0632\u0645\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f. <strong>\u062a\u0648\u0635\u06cc\u0647 \u0639\u0645\u0648\u0645\u06cc \u0628\u0647 \u0628\u06cc\u0634\u062a\u0631 \u0645\u0627\u062f\u0631\u0627\u0646 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0648 \u0645\u0627\u0647 \u0627\u0648\u0644 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0627\u062e\u062a\u0635\u0627\u0635 \u062f\u0647\u06cc\u062f \u0648 \u067e\u0633 \u0627\u0632 \u0622\u0646\u060c \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u062c\u0633\u0645\u06cc \u0648 \u0646\u0638\u0631 \u067e\u0632\u0634\u06a9 \u06a9\u0645 \u06a9\u0645 \u0648\u0631\u0632\u0634 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u0627\u062f\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u062a\u0627 \u06f3 \u0645\u0627\u0647 \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0647\u0645 \u0647\u0646\u0648\u0632 \u067e\u0631\u0648\u0633\u0647 \u0628\u0647\u0628\u0648\u062f\u06cc \u0634\u0645\u0627 \u0627\u0632 \u0627\u06cc\u0646 \u062c\u0631\u0627\u062d\u06cc \u0627\u062f\u0627\u0645\u0647 \u062f\u0627\u0631\u062f \u0648 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06a9\u0645 (\u0645\u062b\u0644 \u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a \u0648 \u06a9\u0631\u0627\u0646\u0686) \u0628\u0632\u0646\u06cc\u062f \u06cc\u0627 \u0633\u0645\u062a \u0648\u0632\u0646\u0647 \u0648 \u062f\u0645\u0628\u0644 \u0628\u0631\u0648\u06cc\u062f. \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u0648 \u0645\u0646\u0627\u0633\u0628 \u0628\u0627 \u0634\u0631\u0627\u06cc\u0637 \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u06af\u06cc\u0631\u06cc\u062f!<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<form class=\"cta-box\" id=\"cta_fitness_5\">\r\n        <div class=\"cta-box__image\">\r\n            <img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/themes\/fitamin-theme\/assets\/images\/cta\/fitness-10.png\" alt=\"\u0645\u0637\u0645\u0626\u0646 \u0634\u0631\u0648\u0639 \u06a9\u0646!\" \/>\r\n        <\/div>\r\n        <div class=\"cta-box__header cta-box__header--no-border\">\r\n            <div class=\"cta-box__header-title font-weight-bold\">\u0645\u0637\u0645\u0626\u0646 \u0634\u0631\u0648\u0639 \u06a9\u0646!<\/div>\r\n        <\/div>\r\n        <div class=\"cta-box__body cta-box__body--white pb-5\">\u0628\u0627 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0632\u06cc\u0631 \u0646\u0638\u0631 \u0645\u0631\u0628\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u06af\u06cc\u0631 \u0648 \u0648\u0631\u0632\u0634 \u06a9\u0646.<\/div>\r\n        <a\r\n          href=\"https:\/\/fitamin.ir\/get-fit?input_channel_code=fitamin-article-form&content_code=cta_fitness_5\"\r\n          class=\"cta-box__form-btn cta-box__form-btn--block py-4\"\r\n        >\u0628\u0631\u0646\u0627\u0645\u0647\u200c\u062a \u0631\u0648 \u0628\u06af\u06cc\u0631<\/a>\r\n    <\/form>\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\">\u0641\u0648\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646<\/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\">\u062e\u06cc\u0644\u06cc \u0627\u0648\u0642\u0627\u062a \u0628\u0627 \u0622\u0645\u062f\u0646 \u06cc\u06a9 \u0646\u0648\u0632\u0627\u062f \u0648 \u0686\u0646\u062f \u0628\u0631\u0627\u0628\u0631 \u0634\u062f\u0646 \u06a9\u0627\u0631\u0647\u0627 \u0622\u0646\u0642\u062f\u0631 \u062e\u0633\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f \u06a9\u0647 \u0627\u06af\u0631 \u0648\u0642\u062a\u06cc \u067e\u06cc\u062f\u0627 \u06a9\u0646\u06cc\u062f\u060c \u062f\u0648\u0633\u062a \u062f\u0627\u0631\u06cc\u062f \u0622\u0646 \u0632\u0645\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06af\u0630\u0631\u0627\u0646\u06cc\u062f! \u0627\u0645\u0627 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u0628\u0647 \u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u0647\u0645 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0646\u0648\u0639\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0646\u06af\u0627\u0647 \u06a9\u0646\u06cc\u062f. \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a \u062c\u0633\u0645 \u0648 \u0631\u0648\u0627\u0646 \u0634\u0645\u0627 \u062e\u06cc\u0644\u06cc \u062e\u06cc\u0644\u06cc \u0645\u0641\u06cc\u062f \u0627\u0633\u062a. \u0648\u0631\u0632\u0634 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0628\u0647\u0628\u0648\u062f\u06cc \u0632\u062e\u0645\u200c\u0647\u0627\u06cc \u0632\u0627\u06cc\u0645\u0627\u0646\u060c \u0642\u0648\u06cc \u06a9\u0631\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0648 \u0628\u0647\u0628\u0648\u062f \u062e\u0644\u0642 \u0648 \u062e\u0648\u06cc \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u062e\u0633\u062a\u0647 \u0647\u0633\u062a\u06cc\u062f \u0648 \u0627\u0646\u06af\u06cc\u0632\u0647 \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \u0644\u0627\u0632\u0645 \u0646\u06cc\u0633\u062a \u062d\u062a\u0645\u0627 \u0628\u0647 \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u0631\u0648\u06cc\u062f \u0648 \u0632\u0645\u0627\u0646 \u0632\u06cc\u0627\u062f\u06cc \u0631\u0627 \u0635\u0631\u0641 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u062e\u0627\u0646\u0647 \u06a9\u0645\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06cc\u0648\u06af\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u06cc\u0627 \u062f\u0631 \u0645\u062d\u0644\u0647 \u06a9\u0645\u06cc \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u06a9\u0646\u06cc\u062f. \u0648\u0631\u0632\u0634 \u0645\u0646\u0638\u0645 \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0639\u0636\u0644\u0627\u062a\u200c\u062a\u0627\u0646 \u062a\u0642\u0648\u06cc\u062a \u0634\u0648\u062f (\u0628\u0647 \u062e\u0635\u0648\u0635 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u0644\u06af\u0646 \u06a9\u0647 \u062f\u0631 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0636\u0639\u06cc\u0641 \u0634\u062f\u0647\u200c\u0627\u0646\u062f)\u061b<\/li>\n\n\n\n<li>\u0639\u0648\u0627\u0631\u0636 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0632\u0648\u062f\u062a\u0631 \u0628\u0647\u0628\u0648\u062f \u06cc\u0627\u0628\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u0637\u062d \u0627\u0646\u0631\u0698\u06cc\u200c\u062a\u0627\u0646 \u0628\u0627\u0644\u0627\u062a\u0631 \u0631\u0648\u062f \u0648 \u0633\u0631\u0632\u0646\u062f\u0647 \u0648 \u0633\u0631\u062d\u0627\u0644\u200c\u062a\u0631 \u0634\u0648\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0631\u0633\u200c\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u06a9\u0645\u062a\u0631 \u0634\u0648\u062f \u0648 \u0627\u0632 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0647 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u062e\u0648\u0627\u0647\u062f \u06a9\u0631\u062f.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0645\u0627 \u0646\u06af\u0631\u0627\u0646 \u0627\u06cc\u0646 \u0646\u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0686\u0642\u062f\u0631 \u0628\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u062f! \u062d\u062a\u06cc \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0631\u062f\u0646 \u0647\u0645 \u0628\u0647\u062a\u0631 \u0627\u0632 \u0647\u06cc\u0686 \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\/new-exercises-to-improve-your-balance-with-yoga\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u0627\u062a \u062a\u0639\u0627\u062f\u0644\u06cc \u06cc\u0648\u06af\u0627 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u062a\u0639\u0627\u062f\u0644 \u0648 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627<\/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\">\u0686\u0647 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0628\u0639\u062f \u0627\u0632 \u0639\u0645\u0644 \u0633\u0632\u0627\u0631\u06cc\u0646 \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 class=\"wp-block-paragraph\">\u0632\u0627\u06cc\u0645\u0627\u0646 \u0633\u0632\u0627\u0631\u06cc\u0646\u060c \u06cc\u06a9 \u0639\u0645\u0644 \u062c\u0631\u0627\u062d\u06cc \u0628\u0632\u0631\u06af \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0628\u0631\u0634\u06cc \u062f\u0631 \u062f\u06cc\u0648\u0627\u0631\u0647 \u0634\u06a9\u0645 \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0646\u0648\u0632\u0627\u062f \u0631\u0627 \u0628\u0647 \u062f\u0646\u06cc\u0627 \u0622\u0648\u0631\u0646\u062f\u061b \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0646\u0628\u0627\u06cc\u062f \u0627\u0646\u062a\u0638\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u067e\u0633 \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0631\u0627\u062d\u062a \u0628\u0647 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0633\u062e\u062a \u0628\u0631\u06af\u0631\u062f\u06cc\u062f! \u062f\u0631 \u0627\u0646\u062a\u062e\u0627\u0628 \u0646\u0648\u0639 \u0648 \u0645\u0642\u062f\u0627\u0631 \u0648\u0631\u0632\u0634 \u0628\u0647\u062a\u0631\u06cc\u0646 \u06a9\u0627\u0631 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627 \u067e\u0632\u0634\u06a9\u200c\u062a\u0627\u0646 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0645\u0627 \u06cc\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u0646\u0650 \u06a9\u062f\u0627\u0645 \u0648\u0631\u0632\u0634 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u067e\u0633 \u0627\u0632 \u062f\u0648 \u0645\u0627\u0647 \u0633\u0632\u0627\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0631\u0627 \u062f\u0631 \u0632\u06cc\u0631 \u0628\u0628\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\">\u06f1. \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u0633\u0628\u06a9<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/fitamin.ir\/mag\/walking-outdoors-vs-on-the-treadmill\/\" target=\"_blank\" data-type=\"post\" data-id=\"37979\" rel=\"noreferrer noopener\">\u067e\u06cc\u0627\u062f\u0647\u200c \u0631\u0648\u06cc <\/a>\u06cc\u06a9 \u0641\u0639\u0627\u0644\u06cc\u062a \u06a9\u0645\u200c\u0641\u0634\u0627\u0631 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u06af\u0631\u062f\u0634 \u062e\u0648\u0646\u060c \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0644\u062e\u062a\u0647 \u0634\u062f\u0646 \u062e\u0648\u0646 \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0648\u0646 \u0648\u0627\u0631\u062f \u06a9\u0631\u062f\u0646 \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f \u0628\u0647 \u0632\u062e\u0645\u200c\u0647\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0627 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc\u200c\u0647\u0627\u06cc \u06a9\u0648\u062a\u0627\u0647 \u0648 \u0622\u0631\u0627\u0645 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u062a\u062f\u0631\u06cc\u062c \u0645\u0633\u0627\u0641\u062a \u0648 \u0632\u0645\u0627\u0646 \u0622\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \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<h3 class=\"wp-block-heading\">\u06f2. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u0645\u0644\u0627\u06cc\u0645 \u0645\u062b\u0644 \u06cc\u0648\u06af\u0627 \u0648 \u067e\u06cc\u0644\u0627\u062a\u0633<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u0648\u06af\u0627\u06cc \u0633\u0628\u06a9 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0645 \u06a9\u0645 \u0639\u0636\u0644\u0627\u062a \u0634\u0645\u0627 \u062f\u0648\u0628\u0627\u0631\u0647 \u0642\u0648\u06cc \u0634\u0648\u0646\u062f\u060c \u06af\u0631\u0641\u062a\u06af\u06cc\u200c\u0647\u0627 \u0628\u0627\u0632 \u0634\u0648\u0646\u062f \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0622\u0631\u0627\u0645\u0634 \u0648 \u062a\u0645\u062f\u062f \u0627\u0639\u0635\u0627\u0628 \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u06a9\u0646\u06cc\u062f. \u0627\u0644\u0628\u062a\u0647 \u0645\u0646\u0638\u0648\u0631 \u062d\u0631\u06a9\u0627\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0634\u06a9\u0645 \u0648 \u0628\u062e\u06cc\u0647\u200c\u0647\u0627 \u0641\u0634\u0627\u0631 \u0646\u0645\u06cc\u200c\u0622\u0648\u0631\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\/11\/Frame-1-2024-04-02T115743-compressed.jpg\" alt=\"\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0627\u0641\u062a\u0627\u062f\u06af\u06cc \u0634\u06a9\u0645 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646\n\" class=\"wp-image-43941\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/11\/Frame-1-2024-04-02T115743-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/11\/Frame-1-2024-04-02T115743-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\">\u06f3. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u06af\u0644 (Kegel)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/fitamin.ir\/mag\/kegel-exercise-guidelines\/\" data-type=\"post\" data-id=\"1625\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u06af\u0644<\/a> \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u06a9\u0641 \u0644\u06af\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u062a\u0627 \u0645\u0634\u06a9\u0644\u0627\u062a\u06cc \u0645\u062b\u0644 \u0636\u0639\u06cc\u0641 \u0634\u062f\u0646 \u0645\u062b\u0627\u0646\u0647 \u0628\u0631\u0637\u0631\u0641 \u0634\u0648\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\/exercises-for-hemoroids\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0645\u0641\u06cc\u062f \u0628\u0631\u0627\u06cc \u062f\u0631\u0645\u0627\u0646 \u0628\u0648\u0627\u0633\u06cc\u0631<\/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\u0632 \u0686\u0647 \u0648\u0631\u0632\u0634 \u0647\u0627\u06cc\u06cc \u0628\u0627\u06cc\u062f \u0627\u062c\u062a\u0646\u0627\u0628 \u06a9\u0631\u062f\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0647\u0631 \u0648\u0631\u0632\u0634\u06cc \u06a9\u0647 \u067e\u0631\u0641\u0634\u0627\u0631 \u0628\u0627\u0634\u062f \u0628\u0631\u0627\u06cc \u0646\u0648\u0645\u0627\u062f\u0631 \u0645\u0645\u0646\u0648\u0639 \u0627\u0633\u062a.<\/strong> \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u062f\u0648\u06cc\u062f\u0646\u060c \u067e\u0631\u06cc\u062f\u0646\u060c \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0631\u0632\u0645\u06cc\u060c \u062a\u0648\u067e\u06cc \u0648 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0631\u0627\u06a9\u062a\u06cc \u062f\u0631 \u062f\u0648\u0631\u0647 \u0646\u0642\u0627\u0647\u062a \u0628\u0647 \u0628\u062e\u06cc\u0647\u200c\u0647\u0627 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0627\u0639\u062b \u062f\u0631\u062f \u0648 \u0646\u0627\u0631\u0627\u062d\u062a\u06cc \u0634\u0645\u0627 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0627\u06cc\u0646 \u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0648\u0631\u0632\u0634 \u0634\u0646\u0627 \u062a\u0627 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u062e\u0648\u0646\u0631\u06cc\u0632\u06cc \u0648\u0627\u0698\u06cc\u0646\u0627\u0644 \u062f\u0627\u0631\u06cc\u062f \u0645\u0645\u0646\u0648\u0639 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0686\u0646\u06cc\u0646 \u062a\u0627 \u062f\u0648 \u0633\u0647 \u0645\u0627\u0647 \u0627\u0648\u0644 (\u062d\u062a\u06cc \u06af\u0627\u0647\u06cc \u0628\u06cc\u0634\u062a\u0631- \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0646\u0638\u0631 \u067e\u0632\u0634\u06a9) \u0628\u0627\u06cc\u062f \u0627\u0632 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0648 \u06a9\u0627\u0631 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0627\u062c\u062a\u0646\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b \u0686\u0631\u0627\u06a9\u0647 \u0628\u0647 \u0634\u06a9\u0645 \u0634\u0645\u0627 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062f\u0631 \u062d\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u062d\u0648\u0627\u0633\u200c\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u067e\u06cc\u0686\u0634\u06cc \u062a\u0646\u0647 \u0648 \u062e\u0645 \u0634\u062f\u0646\u200c \u0628\u0647 \u062c\u0644\u0648 \u0647\u0645 \u0627\u062c\u062a\u0646\u0627\u0628 \u06a9\u0646\u06cc\u062f \u0686\u0631\u0627\u06a9\u0647 \u0628\u0647 \u06a9\u0645\u0631 \u0648 \u0634\u06a9\u0645 \u0634\u0645\u0627 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0627\u0639\u062b \u062f\u0631\u062f \u0634\u0648\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u067e\u0633 \u0627\u0632 \u0633\u0647 \u0645\u0627\u0647 \u0647\u0645 \u0642\u0628\u0644 \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u0628\u0627\u06cc\u062f \u0642\u062f\u0631\u062a \u06a9\u0641 \u0644\u06af\u0646 \u062e\u0648\u062f \u0631\u0627 \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f! \u0628\u0647 \u0627\u06cc\u0646 \u0635\u0648\u0631\u062a \u06a9\u0647 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0627 \u0645\u062b\u0627\u0646\u0647 \u067e\u0631 \u0633\u0631\u0641\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0627\u06af\u0631 \u0646\u0634\u062a \u0627\u062f\u0631\u0627\u0631 \u0648\u062c\u0648\u062f \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u060c \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0633\u0628\u06a9 \u0622\u0645\u0627\u062f\u0647 \u0647\u0633\u062a\u06cc\u062f. \u0627\u06af\u0631 \u06a9\u0648\u062f\u06a9 \u0634\u0645\u0627 \u0633\u0647 \u0645\u0627\u0647\u0647 \u0648 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0633\u062a \u0648 \u0646\u0634\u062a \u0627\u062f\u0631\u0627\u0631 \u062f\u0627\u0631\u06cc\u062f\u060c \u0628\u0647 \u0648\u06cc\u0632\u06cc\u062a \u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e\u06cc\u0633\u062a \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\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=\"768\" height=\"458\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/11\/Frame-1-2024-11-05T102521.277-min.jpg\" alt=\"\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0648\u0686\u06a9 \u0634\u062f\u0646 \u0634\u06a9\u0645 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646\n\" class=\"wp-image-43940\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/11\/Frame-1-2024-11-05T102521.277-min.jpg 768w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/11\/Frame-1-2024-11-05T102521.277-min-300x179.jpg 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/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\">\u0631\u0627\u0628\u0637\u0647 \u0648\u0631\u0632\u0634 \u0628\u0627 \u0634\u06cc\u0631\u062f\u0647\u06cc \u0645\u0627\u062f\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\">\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0646\u0648\u0645\u0627\u062f\u0631\u0627\u0646 \u0646\u06af\u0631\u0627\u0646 \u062a\u0623\u062b\u06cc\u0631 \u0648\u0631\u0632\u0634 \u0628\u0631 \u062a\u0648\u0644\u06cc\u062f \u0634\u06cc\u0631 \u0648 \u0634\u06cc\u0631\u062f\u0647\u06cc \u0647\u0633\u062a\u0646\u062f \u0627\u0645\u0627 \u062e\u0648\u0634\u0628\u062e\u062a\u0627\u0646\u0647\u060c \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0647 \u06a9\u0647 <a href=\"https:\/\/fitamin.ir\/mag\/how-to-exercise-while-breastfeeding\/\" target=\"_blank\" data-type=\"post\" data-id=\"34679\" rel=\"noreferrer noopener\">\u0648\u0631\u0632\u0634 \u0645\u0644\u0627\u06cc\u0645 \u062a\u0623\u062b\u06cc\u0631 \u0645\u0646\u0641\u06cc\u200c\u0627\u06cc \u0628\u0631 \u06a9\u06cc\u0641\u06cc\u062a \u0648 \u06a9\u0645\u06cc\u062a \u0634\u06cc\u0631 \u0646\u062f\u0627\u0631\u062f<\/a> \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062f\u0631 \u0628\u0647\u0628\u0648\u062f \u0631\u0648\u062d\u06cc\u0647 \u0634\u0645\u0627 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0631\u0698\u06cc\u200c\u062a\u0627\u0646 \u0645\u0648\u062b\u0631 \u0628\u0627\u0634\u062f \u062a\u0627 \u0647\u0646\u06af\u0627\u0645 \u0634\u06cc\u0631\u062f\u0647\u06cc \u0633\u0631\u062d\u0627\u0644 \u0648 \u0634\u0627\u062f\u0627\u0628 \u0628\u0627\u0634\u06cc\u062f!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u0633\u0628\u06a9 \u06cc\u0627 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0628\u0631 \u06a9\u0645\u06cc\u062a \u06cc\u0627 \u06a9\u06cc\u0641\u06cc\u062a \u0634\u06cc\u0631 \u200b\u200b\u0645\u0627\u062f\u0631 \u0647\u06cc\u0686 \u062a\u0627\u062b\u06cc\u0631 \u0645\u0646\u0641\u06cc \u0646\u062f\u0627\u0631\u062f. \u0641\u0642\u0637 \u0645\u0647\u0645 \u0627\u0633\u062a \u06a9\u0647 \u062d\u0648\u0627\u0633\u200c\u062a\u0627\u0646 \u0628\u0647 \u0647\u06cc\u062f\u0631\u0627\u062a\u0647 \u0645\u0627\u0646\u062f\u0646 \u0648 \u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0628 \u06a9\u0627\u0641\u06cc \u0628\u0627\u0634\u062f \u062a\u0627 \u062f\u0686\u0627\u0631 \u06a9\u0645 \u0622\u0628\u06cc \u0646\u0634\u0648\u06cc\u062f. \u062f\u0631 \u0637\u0648\u0644 \u062a\u0645\u0631\u06cc\u0646 \u06cc\u06a9 \u0628\u0637\u0631\u06cc \u0622\u0628 \u062f\u0631 \u062f\u0633\u062a\u0631\u0633 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u0645\u0642\u062f\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0645\u0627\u06cc\u0639\u0627\u062a \u0628\u0646\u0648\u0634\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u0632 \u0644\u0628\u0627\u0633 \u0632\u06cc\u0631 \u0648\u0631\u0632\u0634\u06cc \u0645\u0646\u0627\u0633\u0628 (\u06a9\u0647 \u062d\u0645\u0627\u06cc\u062a \u06a9\u0627\u0641\u06cc \u0627\u0632 \u0633\u06cc\u0646\u0647\u200c\u0647\u0627 \u062f\u0627\u0631\u062f)\u060c \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0647\u0645 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u200c\u062a\u0627\u0646 \u0631\u0627\u062d\u062a\u200c\u062a\u0631 \u0628\u0627\u0634\u06cc\u062f \u0648 \u0647\u0645 \u0627\u0632 \u0627\u0641\u062a\u0627\u062f\u06af\u06cc \u0633\u06cc\u0646\u0647\u200c\u062a\u0627\u0646 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u06a9\u0631\u062f\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<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\">\u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0641\u0627\u06a9\u062a\u0648\u0631\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641\u06cc \u0645\u062b\u0644 \u0633\u0637\u062d \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0642\u0628\u0644\u06cc\u060c \u0633\u0644\u0627\u0645\u062a\u06cc \u0641\u0639\u0644\u06cc \u0648 \u0646\u0648\u0639 \u0632\u0627\u06cc\u0645\u0627\u0646\u200c\u062a\u0627\u0646 \u0631\u0627 \u062f\u0631 \u0646\u0638\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u0646\u0645\u06cc\u200c\u0634\u0648\u062f \u0628\u0631\u0627\u06cc \u062a\u0645\u0627\u0645 \u0645\u0627\u062f\u0631\u0627\u0646 \u06cc\u06a9 \u0646\u0633\u062e\u0647 \u0631\u0648 \u067e\u06cc\u0686\u06cc\u062f. \u0632\u0645\u0627\u0646 \u0628\u0627\u0632\u06af\u0634\u062a \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0645\u0627\u062f\u0631\u0627\u0646 \u06cc\u06a9\u0633\u0627\u0646 \u0646\u06cc\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u062e\u0635\u0648\u0635 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0628\u0627 \u067e\u0632\u0634\u06a9\u200c\u062a\u0627\u0646 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u062f\u0631\u0628\u0627\u0631\u0647\u200c\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646 \u06af\u0641\u062a\u06cc\u0645 \u0648 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0631\u0627 \u0647\u0645 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0631\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\u0627\u0628\u0639<\/strong>: <a href=\"https:\/\/www.pregnancybirthbaby.org.au\/safe-return-to-exercise-after-pregnancy\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.pregnancybirthbaby.org.au\/safe-return-to-exercise-after-pregnancy\" rel=\"noreferrer noopener nofollow\">pregnancybirthbaby<\/a> &#8211; <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/labor-and-delivery\/in-depth\/exercise-after-pregnancy\/art-20044596\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/labor-and-delivery\/in-depth\/exercise-after-pregnancy\/art-20044596\" rel=\"noreferrer noopener nofollow\">mayoclinic<\/a> &#8211; <a href=\"https:\/\/www.nhs.uk\/conditions\/baby\/support-and-services\/keeping-fit-and-healthy-with-a-baby\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.nhs.uk\/conditions\/baby\/support-and-services\/keeping-fit-and-healthy-with-a-baby\" rel=\"noreferrer noopener nofollow\">conditions<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;\u0686\u0647 \u0632\u0645\u0627\u0646\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u0645 \u0648\u0631\u0632\u0634 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u0645\u061f&#8221; \u0627\u06cc\u0646 \u0633\u0648\u0627\u0644 \u0645\u0627\u062f\u0631\u0627\u0646 \u0632\u06cc\u0627\u062f\u06cc \u0627\u0633\u062a\u061b \u0645\u0627\u062f\u0631\u0627\u0646\u06cc \u06a9\u0647 \u062f\u063a\u062f\u063a\u0647\u200c\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u062f\u0627\u0631\u0646\u062f \u0648 \u062f\u0646\u0628\u0627\u0644 \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0648\u0686\u06a9 \u0634\u062f\u0646 \u0634\u06a9\u0645 \u0628\u0639\u062f \u0627\u0632 \u0633\u0632\u0627\u0631\u06cc\u0646 \u0648 \u0632\u0627\u06cc\u0645\u0627\u0646\u200c\u0634\u0627\u0646 \u0647\u0633\u062a\u0646\u062f. \u0627\u06af\u0631 \u0646\u0648\u0645\u0627\u062f\u0631\u06cc \u0647\u0633\u062a\u06cc\u062f [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":43936,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5],"tags":[],"class_list":["post-43935","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\/43935","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=43935"}],"version-history":[{"count":5,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/43935\/revisions"}],"predecessor-version":[{"id":84445,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/43935\/revisions\/84445"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/43936"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=43935"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=43935"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=43935"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}