{"id":44453,"date":"2024-12-21T11:00:58","date_gmt":"2024-12-21T07:30:58","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=44453"},"modified":"2024-12-23T13:24:07","modified_gmt":"2024-12-23T09:54:07","slug":"strength-training-for-surfing","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/strength-training-for-surfing\/","title":{"rendered":"\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"},"content":{"rendered":"\n<p>\u0622\u06cc\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0648 \u062f\u0631 \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0645\u0648\u062c  \u0633\u0648\u0627\u0631\u0627\u0646 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a\u061f \u0645\u0648\u062c \u200c\u0633\u0648\u0627\u0631\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u062c\u0630\u0627\u0628\u200c\u062a\u0631\u06cc\u0646 \u0648 \u0644\u0630\u062a\u200c\u0628\u062e\u0634\u200c\u062a\u0631\u06cc\u0646 \u062a\u0641\u0631\u06cc\u062d\u0627\u062a \u062f\u0646\u06cc\u0627\u0633\u062a\u061b \u0627\u0645\u0627 \u0641\u0642\u0637 \u06cc\u06a9 \u062a\u0641\u0631\u06cc\u062d \u0646\u06cc\u0633\u062a\u060c \u0628\u0644\u06a9\u0647 \u0628\u0647 \u0646\u0648\u0639\u06cc \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u06a9\u0627\u0645\u0644 \u0646\u06cc\u0632 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f. <\/p>\n\n\n\n<p>\u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u0633\u062e\u062a \u0648 \u0646\u0641\u0633 \u06af\u06cc\u0631 \u0627\u0633\u062a \u0648 \u0628\u0647 \u0642\u062f\u0631\u062a \u0628\u062f\u0646\u06cc \u062e\u0648\u0628\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f \u062a\u0627 \u0627\u0632 \u067e\u0633 \u0645\u0648\u062c\u200c\u0647\u0627\u06cc \u062e\u0631\u0648\u0634\u0627\u0646 \u0628\u0631\u0628\u06cc\u0627\u06cc\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631\u0628\u0627\u0631\u0647 \u0648\u0631\u0632\u0634 \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc \u0648 \u0639\u0636\u0644\u0627\u062a \u062f\u0631\u06af\u06cc\u0631 \u062f\u0631 \u0622\u0646 \u0648 \u0646\u0645\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0645\u062e\u0635\u0648\u0635 \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc \u0628\u0627\u0647\u0645 \u0645\u06cc\u200c\u062e\u0648\u0627\u0646\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\">\u0628\u0631\u0627\u06cc \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc \u0628\u0627\u06cc\u062f \u06a9\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0627\u0646\u062c\u0627\u0645 \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 \u0648 \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u0627\u0646 \u0645\u0641\u06cc\u062f \u0648 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a. \u0627\u0645\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u06a9\u0647 \u062a\u0645\u0631\u06a9\u0632 \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u062a\u0642\u0648\u06cc\u062a \u06a9\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0628\u06af\u0630\u0627\u0631\u06cc\u0645\u061f <\/p>\n\n\n\n<p>\u0645\u0648\u062c \u200c\u0633\u0648\u0627\u0631\u06cc \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u06a9\u0627\u0645\u0644 \u0628\u0631\u0627\u06cc \u06a9\u0644 \u0628\u062f\u0646 \u0627\u0633\u062a (\u06cc\u0639\u0646\u06cc \u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u0627\u0633\u062a) \u06a9\u0647 \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u062a\u0645\u0627\u0645 \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0634\u0645\u0627 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<strong> \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646\u06cc \u06a9\u0647 \u0648\u0638\u06cc\u0641\u0647 \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0631\u0627 \u062f\u0627\u0631\u0646\u062f \u06af\u0631\u0641\u062a\u0647 \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u06a9\u0647 \u062f\u0631 \u067e\u062f\u0627\u0644 \u0632\u062f\u0646 \u0628\u0647 \u06a9\u0645\u06a9\u200c\u062a\u0627\u0646 \u0645\u06cc\u200c\u0622\u06cc\u0646\u062f \u0648 \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u06a9\u0647 \u062a\u062e\u062a\u0647 \u0631\u0627 \u06a9\u0646\u062a\u0631\u0644 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/strong> \u0648\u0631\u0632\u0634 \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc\u060c \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u0634\u06cc\u0648\u0647\u200c\u0627\u06cc \u0645\u0646\u062d\u0635\u0631\u200c\u0628\u0647\u200c\u0641\u0631\u062f \u0628\u0647 \u0686\u0627\u0644\u0634 \u0645\u06cc\u200c\u06a9\u0634\u062f. \u0627\u06a9\u0646\u0648\u0646 \u0628\u0647 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u06cc\u0645 \u06af\u0641\u062a \u06a9\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc \u0628\u0627\u06cc\u062f \u0631\u0648\u06cc \u06a9\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a\u200c\u062a\u0627\u0646 \u0628\u0647 \u0637\u0648\u0631 \u0648\u06cc\u0698\u0647 \u06a9\u0627\u0631 \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\/12\/Frame-1-2024-12-19T124524.339-min.jpg\" alt=\"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0627\u0633\u06a9\u06cc \u0631\u0648\u06cc \u0622\u0628\" class=\"wp-image-44455\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/12\/Frame-1-2024-12-19T124524.339-min.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/12\/Frame-1-2024-12-19T124524.339-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\">\u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 (\u06a9\u0648\u0631 &#8211; core)<\/h3>\n\n\n\n<p>\u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0646\u0642\u0634 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0639\u0645\u0644\u06a9\u0631\u062f \u0634\u0645\u0627 \u0647\u0646\u06af\u0627\u0645 \u0645\u0648\u062c\u200c \u0633\u0648\u0627\u0631\u06cc \u062f\u0627\u0631\u0646\u062f. \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u0631\u0648\u06cc \u062a\u062e\u062a\u0647 \u062a\u0639\u0627\u062f\u0644 \u062e\u0648\u062f \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u060c \u067e\u0647\u0644\u0648\u0647\u0627 \u0648 \u06a9\u0645\u0631\u062a\u0627\u0646 \u062f\u0631\u06af\u06cc\u0631 \u0647\u0633\u062a\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u067e\u0627\u0631\u0648 \u0645\u06cc\u200c\u0632\u0646\u06cc\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u062a\u0646\u0647 \u0631\u0627 \u062b\u0627\u0628\u062a \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u0646\u062f. <a href=\"https:\/\/fitamin.ir\/mag\/best-exercises-to-strengthen-core-body\/\" target=\"_blank\" data-type=\"post\" data-id=\"1150\" rel=\"noreferrer noopener\">\u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0642\u0648\u06cc<\/a> \u0646\u0647 \u062a\u0646\u0647\u0627 \u0628\u0647 \u062d\u0641\u0638 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0628\u0644\u06a9\u0647 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u06a9\u0644\u06cc\u062f\u06cc \u06a9\u0647 \u062f\u0631 \u0645\u0648\u062c\u200c\u0633\u0648\u0627\u0631\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u061b \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0631\u06a9\u062a\u0648\u0633 \u0627\u0628\u062f\u0648\u0645\u06cc\u0646\u06cc\u0633:<\/strong> \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0633\u062a \u0634\u06a9\u0645\u06cc<\/li>\n\n\n\n<li><strong>\u062a\u0631\u0646\u0633\u0648\u0631\u0633 \u0627\u0628\u062f\u0648\u0645\u06cc\u0646\u06cc\u0633: <\/strong>\u0639\u0636\u0644\u0627\u062a \u0639\u0631\u0636\u06cc \u0634\u06a9\u0645<\/li>\n\n\n\n<li><strong>\u0639\u0636\u0644\u0627\u062a \u0645\u0648\u0631\u0628 \u062f\u0627\u062e\u0644\u06cc \u0648 \u062e\u0627\u0631\u062c\u06cc:<\/strong> \u067e\u0647\u0644\u0648\u0647\u0627<\/li>\n\n\n\n<li><strong>\u0627\u0631\u06a9\u062a\u0648\u0631 \u0627\u0633\u067e\u0627\u06cc\u0646:<\/strong> \u0639\u0636\u0644\u0647 \u0631\u0627\u0633\u062a \u06a9\u0646\u0646\u062f\u0647 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a<\/li>\n<\/ul>\n\n\n\n<p>\u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0646\u0638\u0645 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0645\u0648\u062c\u200c\u0633\u0648\u0627\u0631\u06cc\u060c \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u06cc\u200c\u062a\u0631 \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\n<h3 class=\"wp-block-heading\">\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0627\u062a\u0646\u0647 (upper body muscles)<\/h3>\n\n\n\n<p>\u0634\u0627\u06cc\u062f \u0628\u0647 \u0646\u0638\u0631\u062a\u0627\u0646 \u0633\u0627\u062f\u0647\u200c\u062a\u0631\u06cc\u0646 \u0628\u062e\u0634 \u0648\u0631\u0632\u0634 \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc \u0632\u0645\u0627\u0646\u06cc \u0628\u0627\u0634\u062f \u06a9\u0647 \u0631\u0648\u06cc \u062a\u062e\u062a\u0647 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647\u200c\u0627\u06cc\u062f \u0648 \u0628\u0627\u06cc\u062f \u067e\u062f\u0627\u0644 \u0628\u0632\u0646\u06cc\u062f\u060c \u0627\u0645\u0627 \u0647\u0645\u06cc\u0646 \u067e\u062f\u0627\u0644 \u0632\u062f\u0646 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0634\u062f\u06cc\u062f \u0628\u0631\u0627\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u060c \u0633\u06cc\u0646\u0647 \u0648 \u067e\u0634\u062a \u0631\u0627 \u0628\u0647 \u0634\u062f\u062a \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0627\u062a\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u062f\u0631 \u0645\u0648\u062c\u200c\u0633\u0648\u0627\u0631\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062f\u0644\u062a\u0648\u0626\u06cc\u062f\u0647\u0627<\/strong>: \u0639\u0636\u0644\u0627\u062a \u0634\u0627\u0646\u0647<\/li>\n\n\n\n<li><strong>\u0644\u0627\u062a\u06cc\u0633\u06cc\u0645\u0648\u0633 \u062f\u0648\u0631\u0633\u06cc<\/strong>: \u0639\u0636\u0644\u0627\u062a \u0628\u0632\u0631\u06af \u067e\u0634\u062a<\/li>\n\n\n\n<li><strong>\u067e\u06a9\u062a\u0648\u0631\u0627\u0644\u06cc\u0633 \u0645\u0627\u0698\u0648\u0631 \u0648 \u0645\u06cc\u0646\u0648\u0631<\/strong>: \u0639\u0636\u0644\u0627\u062a \u0633\u06cc\u0646\u0647<\/li>\n\n\n\n<li><strong>\u062a\u0631\u0627\u067e\u0632\u06cc\u0648\u0633<\/strong>: \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0627\u06cc \u067e\u0634\u062a<\/li>\n\n\n\n<li><strong>\u0639\u0636\u0644\u0627\u062a \u062f\u0648\u0633\u0631 \u0648 \u0633\u0647\u200c\u0633\u0631 \u0628\u0627\u0632\u0648\u06cc\u06cc: <\/strong>\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0648 \u062c\u0644\u0648\u0628\u0627\u0632\u0648<\/li>\n<\/ul>\n\n\n\n<p>\u062d\u0631\u06a9\u062a \u067e\u062f\u0627\u0644 \u0632\u062f\u0646 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0627\u06cc\u0646 \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0647\u0646\u06af\u0627\u0645\u06cc \u0647\u0645 \u06a9\u0647 \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u062a\u062e\u062a\u0647 \u0628\u0644\u0646\u062f \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u0633\u06cc\u0646\u0647 \u0648 \u0633\u0647\u200c\u0633\u0631 \u0628\u0627\u0632\u0648 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc \u0644\u0627\u0632\u0645 \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\/upper-body-workouts-with-dumbbell\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0627\u062a\u0646\u0647<\/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\">\u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 (leg muscles)<\/h3>\n\n\n\n<p>\u0648\u0642\u062a\u06cc \u0631\u0648\u06cc \u062a\u062e\u062a\u0647 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\u200c\u0627\u06cc\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0648 \u0647\u062f\u0627\u06cc\u062a \u062a\u062e\u062a\u0647 \u0641\u0639\u0627\u0644 \u0647\u0633\u062a\u0646\u062f. \u0639\u0636\u0644\u0627\u062a\u06cc \u0627\u0632 \u062c\u0645\u0644\u0647 <a href=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/08\/\u0622\u0646\u0627\u062a\u0648\u0645\u06cc-\u0639\u0636\u0644\u0627\u062a-\u0686\u0647\u0627\u0631\u0633\u0631-\u0631\u0627\u0646.jpg\" target=\"_blank\" data-type=\"attachment\" data-id=\"18048\" rel=\"noreferrer noopener\">\u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631<\/a>\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u0633\u0627\u0642 \u067e\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0645\u062f\u0627\u0648\u0645 \u062f\u0631\u06af\u06cc\u0631 \u0647\u0633\u062a\u0646\u062f.<\/p>\n\n\n\n<p>\u0639\u0636\u0644\u0627\u062a \u0627\u0635\u0644\u06cc \u067e\u0627 \u06a9\u0647 \u062f\u0631 \u0645\u0648\u062c\u200c\u0633\u0648\u0627\u0631\u06cc \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646<\/strong><\/li>\n\n\n\n<li><strong>\u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af<\/strong><\/li>\n\n\n\n<li><strong>\u0633\u0627\u0642 \u067e\u0627<\/strong><\/li>\n\n\n\n<li><strong>\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646<\/strong><\/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\">\u0639\u0636\u0644\u0627\u062a \u06a9\u0648\u0686\u06a9 \u062a\u062b\u0628\u06cc\u062a\u200c\u06a9\u0646\u0646\u062f\u0647 (Smaller stabilizing muscles)<\/h3>\n\n\n\n<p>\u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0632\u0631\u06af\u060c \u0645\u0648\u062c\u200c\u0633\u0648\u0627\u0631\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u062a\u062b\u0628\u06cc\u062a\u200c\u06a9\u0646\u0646\u062f\u0647 \u06a9\u0648\u0686\u06a9 \u0631\u0627 \u062f\u0631 \u0633\u0631\u0627\u0633\u0631 \u0628\u062f\u0646 \u0641\u0639\u0627\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0686\u0646\u062f\u0627\u0646 \u0628\u0647 \u0686\u0634\u0645 \u0646\u06cc\u0627\u06cc\u0646\u062f\u060c \u0627\u0645\u0627 \u0646\u0642\u0634 \u0628\u0632\u0631\u06af\u06cc \u062f\u0631 \u062a\u0639\u0627\u062f\u0644\u060c \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0648 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u062f\u0627\u0631\u0646\u062f \u0648 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u062f\u0631 \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 \u0628\u0647 \u0622\u0646\u200c\u0647\u0627 \u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f. \u0628\u0631\u062e\u06cc \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u062a\u062b\u0628\u06cc\u062a\u200c\u06a9\u0646\u0646\u062f\u0647 \u06a9\u0644\u06cc\u062f\u06cc \u0634\u0627\u0645\u0644 \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0647\u0633\u062a\u0646\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0639\u0636\u0644\u0627\u062a \u0631\u0648\u062a\u0627\u062a\u0648\u0631 \u06a9\u0627\u0641 \u062f\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627<\/strong><\/li>\n\n\n\n<li><strong>\u0639\u0636\u0644\u0627\u062a \u0627\u0628\u062f\u0627\u06a9\u062a\u0648\u0631 \u0648 \u0627\u062f\u0627\u06a9\u062a\u0648\u0631 \u0644\u06af\u0646<\/strong><\/li>\n\n\n\n<li><strong>\u0639\u0636\u0644\u0627\u062a \u0645\u0686 \u067e\u0627 \u0648 \u067e\u0627<\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u0645\u0627\u0647\u06cc\u062a \u0646\u0627\u067e\u0627\u06cc\u062f\u0627\u0631 \u0645\u0648\u062c\u200c\u0647\u0627 \u062f\u0627\u0626\u0645\u0627\u064b \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u062a\u062b\u0628\u06cc\u062a\u200c\u06a9\u0646\u0646\u062f\u0647 \u0631\u0627 \u0628\u0647 \u0686\u0627\u0644\u0634 \u0645\u06cc\u200c\u06a9\u0634\u062f \u0648 \u0628\u0627\u0639\u062b \u0628\u0647\u0628\u0648\u062f \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0644\u06cc \u0628\u062f\u0646 \u0648 \u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \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<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\/12\/Frame-1-2024-12-19T130851.778-min.jpg\" alt=\"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0633\u0648\u0631\u0641\u06cc\u0646\u06af\n\" class=\"wp-image-44456\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/12\/Frame-1-2024-12-19T130851.778-min.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/12\/Frame-1-2024-12-19T130851.778-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<h2 class=\"wp-block-heading\">\u0686\u0631\u0627 \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 \u06cc\u0627 \u0627\u0633\u06a9\u06cc \u0631\u0648\u06cc \u0622\u0628 \u0627\u0647\u0645\u06cc\u062a \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>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0627\u0633\u06a9\u06cc \u0631\u0648\u06cc \u0622\u0628 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0648 \u0628\u0627\u06cc\u062f \u0628\u062e\u0634 \u0645\u0647\u0645\u06cc \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u0631 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u06cc \u0628\u0627\u0634\u062f. \u0645\u0648\u062c\u200c\u0633\u0648\u0627\u0631\u0627\u0646 \u0646\u06cc\u0632 \u0627\u0632 \u0627\u06cc\u0646 \u0642\u0627\u0639\u062f\u0647 \u0645\u0633\u062a\u062b\u0646\u0627 \u0646\u06cc\u0633\u062a\u0646\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647\u060c \u0628\u0631\u062e\u06cc \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f \u06af\u0646\u062c\u0627\u0646\u062f\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0648\u062c\u200c\u0633\u0648\u0627\u0631\u06cc \u0631\u0627 \u0645\u0631\u0648\u0631 \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\">\u06f1. \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a<\/h3>\n\n\n\n<p>\u0645\u0648\u062c\u200c\u0633\u0648\u0627\u0631\u06cc \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f\u061b \u0627\u0632 \u067e\u062f\u0627\u0644 \u0632\u062f\u0646 \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u0645\u0648\u0627\u062c \u06af\u0631\u0641\u062a\u0647 \u062a\u0627 \u0633\u0648\u0627\u0631 \u0634\u062f\u0646 \u0631\u0648\u06cc \u0645\u0648\u062c\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0645\u062f\u062a \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u060c \u0642\u0637\u0639\u0627 \u0641\u0642\u0637 \u06cc\u06a9 \u0628\u062f\u0646 \u0628\u0627 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0628\u0627\u0644\u0627 \u0627\u0633\u062a \u06a9\u0647 \u0628\u062a\u0648\u0627\u0646\u062f \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u062f.<\/p>\n\n\n\n<p>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u062a\u0628\u0637 \u0628\u0627 \u067e\u062f\u0627\u0644 \u0632\u062f\u0646 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f\u060c \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0627\u0632 \u0627\u062d\u0633\u0627\u0633 \u062e\u0633\u062a\u06af\u06cc \u0648 \u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u062f\u0631 \u0642\u0633\u0645\u062a \u0628\u0627\u0644\u0627\u06cc \u06a9\u0645\u0631 (\u06a9\u0647 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0647\u0646\u06af\u0627\u0645 \u067e\u062f\u0627\u0644 \u0632\u062f\u0646 \u0637\u0648\u0644\u0627\u0646\u06cc \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u0634\u0648\u062f) \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u0646\u0627\u0648\u0628\u06cc \u0628\u0627 \u0634\u062f\u062a \u0628\u0627\u0644\u0627 (HIIT) \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0627\u06cc\u0631\u0647\u200c\u0627\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u0627\u0646 \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0647\u0633\u062a\u0646\u062f. \u0647\u0631\u0686\u0647 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0628\u062f\u0646\u06cc \u0634\u0645\u0627 \u0628\u0627\u0644\u0627\u062a\u0631 \u0628\u0627\u0634\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0645\u062f\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0645\u0648\u062c\u200c\u0633\u0648\u0627\u0631\u06cc \u06a9\u0646\u06cc\u062f\u060c \u0628\u06cc\u0634\u062a\u0631 \u067e\u062f\u0627\u0644 \u0628\u0632\u0646\u06cc\u062f\u060c \u0648 \u0631\u0648\u06cc \u0627\u0645\u0648\u0627\u062c \u0628\u0644\u0646\u062f\u062a\u0631\u06cc \u0633\u0648\u0627\u0631 \u0634\u0648\u06cc\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647 \u0634\u0645\u0627 \u062e\u0648\u0634 \u062e\u0648\u0627\u0647\u062f \u06af\u0630\u0634\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\/best-hiit-workouts\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0647\u06cc\u062a (HIIT) \u06cc\u0627 \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644 \u062f\u0631 \u062e\u0627\u0646\u0647<\/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. <strong>\u0627<\/strong>\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0633\u0631\u0639\u062a<\/h3>\n\n\n\n<p>\u0633\u0648\u0627\u0631 \u0634\u062f\u0646 \u0631\u0648\u06cc \u0627\u0645\u0648\u0627\u062c \u06a9\u0627\u0631 \u0633\u0627\u062f\u0647\u200c\u0627\u06cc \u0646\u06cc\u0633\u062a \u0648 \u0628\u0647 \u0642\u062f\u0631\u062a \u0648 \u0633\u0631\u0639\u062a \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u062f\u0631 \u067e\u062f\u0627\u0644 \u0632\u062f\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f. \u0627\u0645\u0627 \u0648\u0642\u062a\u06cc \u0631\u0648\u06cc \u0627\u0645\u0648\u0627\u062c \u0633\u0648\u0627\u0631 \u0634\u0648\u06cc\u062f \u0647\u0645 \u06a9\u0627\u0631\u062a\u0627\u0646 \u062a\u0645\u0627\u0645 \u0646\u0634\u062f\u0647 \u0648 \u0628\u0627\u06cc\u062f \u0631\u0648\u06cc \u0622\u0646\u200c\u0647\u0627 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f \u0648 \u062a\u0639\u0627\u062f\u0644\u200c\u062a\u0627\u0646 \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f. \u0686\u0646\u06cc\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc\u06cc (\u063a\u06cc\u0631 \u0627\u0632 \u0645\u0647\u0627\u0631\u062a \u0648 \u062a\u06a9\u0646\u06cc\u06a9) \u0628\u0647 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u0648 \u0686\u0627\u0628\u06a9\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f. \u0628\u0631\u062e\u06cc \u0627\u0632 \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 \u0648 \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0648 \u0686\u0627\u0628\u06a9\u06cc \u0631\u0648\u06cc \u0622\u0628 \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u06a9\u0648\u0627\u062a <\/li>\n\n\n\n<li>\u062f\u062f\u0644\u06cc\u0641\u062a <\/li>\n\n\n\n<li>\u067e\u0627\u0648\u0631\u06a9\u0644\u06cc\u0646<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3. \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u0648 \u062b\u0628\u0627\u062a<\/h3>\n\n\n\n<p>\u062f\u0631 \u0648\u0631\u0632\u0634 \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc\u060c \u062a\u0639\u0627\u062f\u0644 \u0648 \u062d\u0641\u0638 \u062b\u0628\u0627\u062a \u0647\u0645\u0647 \u0686\u06cc\u0632 \u0627\u0633\u062a! \u062a\u0639\u0627\u062f\u0644 \u0648 \u062b\u0628\u0627\u062a \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0647\u0646\u06af\u0627\u0645 \u0633\u0648\u0627\u0631\u06cc \u0631\u0648\u06cc \u0627\u0645\u0648\u0627\u062c \u0631\u0648\u06cc \u062a\u062e\u062a\u0647 \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u067e\u0631\u062a\u0627\u0628 \u0646\u0634\u0648\u06cc\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646\u060c \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0648 \u0639\u0636\u0644\u0627\u062a \u062a\u062b\u0628\u06cc\u062a\u200c\u06a9\u0646\u0646\u062f\u0647 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u062a\u0639\u0627\u062f\u0644 \u0648 \u062b\u0628\u0627\u062a \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u0646\u062f\u061b \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u06a9\u0647 \u06a9\u0646\u062a\u0631\u0644 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0648\u06cc \u062a\u062e\u062a\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u062d\u0631\u06a9\u0627\u062a \u0632\u06cc\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u062a\u0639\u0627\u062f\u0644 \u0648 \u062b\u0628\u0627\u062a \u0634\u0645\u0627 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u0646\u062f \u0648 \u0627\u0639\u062a\u0645\u0627\u062f\u0628\u0647\u200c\u0646\u0641\u0633 \u0648 \u0642\u062f\u0631\u062a \u06a9\u0646\u062a\u0631\u0644 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0645\u0648\u062c\u200c\u0633\u0648\u0627\u0631\u06cc \u0628\u0647 \u0634\u0645\u0627 \u0628\u062f\u0647\u0646\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u067e\u0644\u0627\u0646\u06a9 <\/li>\n\n\n\n<li>\u0644\u0627\u0646\u06af\u0632  <\/li>\n\n\n\n<li>\u0627\u0633\u06a9\u0648\u0627\u062a \u062a\u06a9\u200c\u067e\u0627 <\/li>\n<\/ul>\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\/12\/Frame-1-2024-02-15T124950-compressed.jpg\" alt=\"\u067e\u0644\u0627\u0646\u06a9 \u0628\u0631\u0627\u06cc \u0627\u0633\u06a9\u06cc \u0631\u0648\u06cc \u0622\u0628\" class=\"wp-image-44457\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/12\/Frame-1-2024-02-15T124950-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2024\/12\/Frame-1-2024-02-15T124950-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\">\u06f4. \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628 \u200c\u062f\u06cc\u062f\u06af\u06cc\u200c\u0647\u0627<\/h3>\n\n\n\n<p>\u0645\u0648\u062c\u200c\u0633\u0648\u0627\u0631\u06cc \u0648\u0631\u0632\u0634\u06cc \u067e\u0631\u0686\u0627\u0644\u0634 \u0627\u0633\u062a \u06a9\u0647 \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0648 \u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f. \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 \u0628\u0627 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0648 \u0628\u0647\u0628\u0648\u062f \u062b\u0628\u0627\u062a \u0645\u0641\u0627\u0635\u0644\u060c \u062e\u0637\u0631 \u0622\u0633\u06cc\u0628 \u200c\u062f\u06cc\u062f\u06af\u06cc \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0627\u0633\u06a9\u06cc \u0631\u0648\u06cc \u0622\u0628 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f.<\/p>\n\n\n\n<p>\u0628\u0627 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062b\u0628\u0627\u062a \u0645\u0641\u0627\u0635\u0644\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0645\u062f\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u062f\u0648\u0646 \u062e\u0633\u062a\u06af\u06cc \u06cc\u0627 \u0646\u0627\u0631\u0627\u062d\u062a\u06cc \u0645\u0648\u062c\u200c\u0633\u0648\u0627\u0631\u06cc \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0646\u0627\u0634\u06cc \u0627\u0632 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \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=\"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<h2 class=\"wp-block-heading\">\u0646\u0645\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u0627\u0646<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0645\u0648\u062c\u200c\u0633\u0648\u0627\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0627\u062b\u0631 \u0642\u0627\u0628\u0644 \u062a\u0648\u062c\u0647\u06cc \u0631\u0648\u06cc \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a \u0634\u0645\u0627 \u0646\u062f\u0627\u0631\u062f. \u0648\u0642\u062a\u06cc \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc \u0631\u0627 \u0645\u062f\u0627\u0648\u0645 \u0648 \u0645\u0631\u062a\u0628 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0645\u062a\u0648\u062c\u0647 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f \u06a9\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u06a9\u0644\u06cc \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/best-stretches-to-increase-flexibility\/\" data-type=\"post\" data-id=\"474\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc<\/a> \u0634\u0645\u0627 \u0628\u0647\u062a\u0631 \u0634\u062f\u0647 \u0648 \u0638\u0631\u0641\u06cc\u062a \u0642\u0644\u0628\u06cc \u062a\u0646\u0641\u0633\u06cc\u200c\u062a\u0627\u0646 \u0647\u0645 \u0628\u0627\u0644\u0627\u062a\u0631 \u0631\u0641\u062a\u0647. <\/p>\n\n\n\n<p>\u0645\u0627\u0647\u06cc\u062a \u067e\u0648\u06cc\u0627\u06cc \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u062a\u0639\u0627\u062f\u0644\u060c \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0648 \u0622\u06af\u0627\u0647\u06cc \u0627\u0632 \u0645\u0648\u0642\u0639\u06cc\u062a \u0628\u062f\u0646 (proprioception) \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0648 \u0645\u0641\u06cc\u062f \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc \u0631\u0627 \u0646\u0627\u0645 \u0645\u06cc\u200c\u0628\u0631\u06cc\u0645\u060c \u0627\u06af\u0631 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0645\u0631\u0628\u06cc \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0627\u0646\u06af \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc \u0628\u0627 \u0648\u0632\u0646\u0647 \u062f\u0631 \u062f\u0633\u062a<\/li>\n\n\n\n<li>\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644<\/li>\n\n\n\n<li>\u0632\u06cc\u0631 \u0628\u063a\u0644 \u062f\u0645\u0628\u0644 \u062a\u06a9 \u062e\u0645 \u0631\u0648\u06cc \u062a\u0648\u067e \u0633\u0648\u06cc\u06cc\u0633\u06cc<\/li>\n\n\n\n<li>\u0627\u0633\u06a9\u0627\u062a \u062a\u06a9 \u067e\u0627<\/li>\n\n\n\n<li>\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0628\u0627 \u06a9\u0641 \u0632\u062f\u0646<\/li>\n\n\n\n<li>\u062a\u0645\u0631\u06cc\u0646 \u0634\u0646\u0627\u06af\u0631 \u0631\u0648\u06cc \u062e\u0634\u06a9\u06cc<\/li>\n\n\n\n<li>\u06af\u062a \u0622\u067e \u0628\u0627 \u062f\u0645\u0628\u0644 (\u062e\u0648\u0627\u0628\u06cc\u062f\u0646\u060c \u0646\u0634\u0633\u062a\u0646\u060c \u0648 \u0628\u0644\u0646\u062f \u0634\u062f\u0646 \u062f\u0631\u062d\u0627\u0644\u06cc \u06a9\u0647 \u062f\u0631 \u06cc\u06a9 \u062f\u0633\u062a \u062f\u0645\u0628\u0644 \u062f\u0627\u0631\u06cc\u062f)<\/li>\n\n\n\n<li>\u062a\u0645\u0631\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a \u0686\u0627\u0642\u0648 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u062c\u06a9 \u0646\u0627\u06cc\u0641 \u062f\u0631\u062d\u0627\u0644\u06cc \u06a9\u0647 \u067e\u0627\u0647\u0627 \u0631\u0648\u06cc \u062a\u0648\u067e \u0633\u0648\u06cc\u06cc\u0633\u06cc \u0628\u0627\u0634\u062f<\/li>\n\n\n\n<li>\u062a\u0645\u0631\u06cc\u0646 \u0628\u0644\u0646\u062f \u0634\u062f\u0646 \u0628\u0647 \u0634\u06cc\u0648\u0647 \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc<\/li>\n\n\n\n<li>\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0631\u0648\u06cc \u062a\u0648\u067e \u0633\u0648\u06cc\u06cc\u0633\u06cc<\/li>\n\n\n\n<li>\u0641\u0644\u0627\u06cc \u0631\u0648\u06cc \u062a\u0648\u067e \u0633\u0648\u06cc\u06cc\u0633\u06cc<\/li>\n\n\n\n<li>\u062a\u0645\u0631\u06cc\u0646 \u0648\u0648\u062f \u0686\u0627\u067e \u06cc\u0627 \u0628\u0631\u06cc\u062f\u0646 \u0686\u0648\u0628 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0627 \u062f\u0645\u0628\u0644<\/li>\n\n\n\n<li>\u06a9\u0648\u0647\u0646\u0648\u0631\u062f \u0632\u0627\u0646\u0648 \u062f\u0631 \u0634\u06a9\u0645<\/li>\n\n\n\n<li>\u0641\u0644\u0627\u06cc \u0633\u06cc\u0645 \u06a9\u0634<\/li>\n\n\n\n<li>\u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0628\u0627\u0644\u0627\u0633\u0631<\/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>\u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc \u06cc\u0627 \u0627\u0633\u06a9\u06cc \u0631\u0648\u06cc \u0622\u0628 \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u067e\u0648\u06cc\u0627 \u0648 \u06a9\u0627\u0645\u0644 \u0628\u0647 \u062d\u0633\u0627\u0628 \u0645\u06cc\u200c\u0622\u06cc\u062f. \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0647 \u0646\u0648\u0639\u06cc \u062a\u0645\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0647 \u0622\u0645\u0627\u062f\u06af\u06cc \u0628\u062f\u0646\u06cc \u0646\u0633\u0628\u062a\u0627 \u0628\u0627\u0644\u0627\u06cc\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f. \u0627\u0646\u0639\u0637\u0627\u0641\u060c \u0686\u0627\u0628\u06a9\u06cc \u0648 \u0642\u062f\u0631\u062a \u0628\u062f\u0646\u06cc \u0644\u0627\u0632\u0645\u0647\u200c\u06cc \u0645\u0648\u0641\u0642\u06cc\u062a \u062f\u0631 \u0627\u06cc\u0646 \u0631\u0634\u062a\u0647 \u0627\u0633\u062a. \u0627\u0646\u062c\u0627\u0645 \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 \u0645\u0641\u06cc\u062f \u0648 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a \u0648 \u0647\u0631 \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc \u0628\u0627\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0631\u0627 \u062c\u062f\u06cc \u0628\u06af\u06cc\u0631\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.rapturecamps.com\/blog\/what-muscles-does-surfing-work\/\" data-type=\"link\" data-id=\"https:\/\/www.rapturecamps.com\/blog\/what-muscles-does-surfing-work\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">rapturecamps<\/a> &#8211; <a href=\"https:\/\/vasatrainer.com\/blog\/the-benefits-of-incorporating-strength-training-into-your-surfer-workout-routine\" data-type=\"link\" data-id=\"https:\/\/vasatrainer.com\/blog\/the-benefits-of-incorporating-strength-training-into-your-surfer-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">vasatrainer<\/a> &#8211; <a href=\"https:\/\/sbsboards.com\/top-20-surf-fitness-exercises-power-strength-stability\/\" data-type=\"link\" data-id=\"https:\/\/sbsboards.com\/top-20-surf-fitness-exercises-power-strength-stability\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">sbsboards<\/a><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0622\u06cc\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0648 \u062f\u0631 \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u0627\u0646 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a\u061f \u0645\u0648\u062c \u200c\u0633\u0648\u0627\u0631\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u062c\u0630\u0627\u0628\u200c\u062a\u0631\u06cc\u0646 \u0648 \u0644\u0630\u062a\u200c\u0628\u062e\u0634\u200c\u062a\u0631\u06cc\u0646 \u062a\u0641\u0631\u06cc\u062d\u0627\u062a \u062f\u0646\u06cc\u0627\u0633\u062a\u061b \u0627\u0645\u0627 \u0641\u0642\u0637 \u06cc\u06a9 \u062a\u0641\u0631\u06cc\u062d \u0646\u06cc\u0633\u062a\u060c \u0628\u0644\u06a9\u0647 \u0628\u0647 \u0646\u0648\u0639\u06cc \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u06a9\u0627\u0645\u0644 \u0646\u06cc\u0632 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0645\u0648\u062c \u0633\u0648\u0627\u0631\u06cc [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":44454,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[207,203],"class_list":["post-44453","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-207","tag-203"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/44453","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=44453"}],"version-history":[{"count":6,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/44453\/revisions"}],"predecessor-version":[{"id":44498,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/44453\/revisions\/44498"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/44454"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=44453"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=44453"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=44453"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}