{"id":4524,"date":"2021-07-04T11:00:12","date_gmt":"2021-07-04T07:30:12","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=4524"},"modified":"2026-07-04T13:18:59","modified_gmt":"2026-07-04T09:48:59","slug":"how-to-zumba-at-home","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/how-to-zumba-at-home\/","title":{"rendered":"\u0631\u0642\u0635 \u0632\u0648\u0645\u0628\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc: \u06f2\u06f4 \u062f\u0642\u06cc\u0642\u0647 \u0648\u0631\u0632\u0634 \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0645\u0627\u06cc\u0644\u06cc\u062f \u0627\u06cc\u0646\u200c\u0628\u0627\u0631 \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0631\u0627 \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f\u061f \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u06cc\u06a9 \u0627\u0646\u062a\u062e\u0627\u0628 \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647 \u0648 \u0634\u0627\u062f \u0627\u0633\u062a. <strong>\u0632\u0648\u0645\u0628\u0627 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0631\u0648\u062d\u06cc\u0647\u060c \u0686\u0627\u0628\u06a9\u06cc \u0648 \u0627\u0644\u0628\u062a\u0647 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0627\u0633\u062a.<\/strong> \u06cc\u06a9 \u0645\u0631\u0628\u06cc \u06a9\u0644\u0645\u0628\u06cc\u0627\u06cc\u06cc \u0628\u0647 \u0646\u0627\u0645 <em>\u0622\u0644\u0628\u0631\u062a\u0648 \u067e\u0631\u0632<\/em> \u062f\u0631 \u0633\u0627\u0644 \u06f1\u06f9\u06f9\u06f9 \u0633\u0627\u0632\u0645\u0627\u0646 \u0632\u0648\u0645\u0628\u0627 \u0631\u0627 \u062a\u0627\u0633\u06cc\u0633 \u06a9\u0631\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062f\u0631 \u062d\u0642\u06cc\u0642\u062a \u0632\u0648\u0645\u0628\u0627 \u0647\u0645\u0627\u0646 \u0648\u0631\u0632\u0634 \u0627\u06cc\u0631\u0648\u0628\u06cc\u06a9\u060c \u0631\u0642\u0635 \u0648 \u0641\u06cc\u062a\u0646\u0633 \u0627\u0633\u062a \u06a9\u0647 \u0647\u0645\u0647 \u0628\u0627\u0647\u0645 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/strong> \u0627\u0633\u0645 \u0632\u0648\u0645\u0628\u0627 \u0631\u0627 \u0627\u0632 \u06cc\u06a9 \u06a9\u0644\u0645\u0647 \u0644\u0627\u062a\u06cc\u0646\u06cc \u0628\u0631\u062f\u0627\u0634\u062a\u0647\u200c\u0627\u0646\u062f \u06a9\u0647 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u0646\u0631\u0645\u0634 \u0633\u0631\u06cc\u0639 \u0648 \u062e\u0648\u0634 \u06af\u0630\u0631\u0627\u0646\u06cc \u0627\u0633\u062a! \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0639\u062f\u0647\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0641\u0631\u0627\u06af\u06cc\u0631 \u0634\u062f \u0637\u0648\u0631\u06cc \u06a9\u0647 \u0637\u0628\u0642 \u0622\u0645\u0627\u0631 <a href=\"http:\/\/zumba.com\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">\u0633\u0627\u06cc\u062a \u0631\u0633\u0645\u06cc \u0632\u0648\u0645\u0628\u0627<\/a>\u060c \u062a\u0639\u062f\u0627\u062f \u0631\u0642\u0635\u0646\u062f\u06af\u0627\u0646 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u062d\u062f\u0648\u062f \u06f1\u06f5 \u0645\u06cc\u0644\u06cc\u0648\u0646 \u0646\u0641\u0631 \u0627\u0632 \u06f1\u06f8\u06f0 \u06a9\u0634\u0648\u0631 \u0645\u062e\u062a\u0644\u0641 \u062c\u0647\u0627\u0646 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0632\u0648\u0645\u0628\u0627 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f \u0628\u0647 \u0647\u06cc\u0686\u06cc \u062c\u0632 \u06cc\u06a9 \u0645\u0648\u0633\u06cc\u0642\u06cc \u067e\u0631\u0646\u0634\u0627\u0637\u060c \u06a9\u0641\u0634 \u0631\u0627\u062d\u062a \u0646\u06cc\u0627\u0632 \u0646\u062f\u0627\u0631\u06cc\u062f! \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646\u060c \u0647\u0645\u0647 \u0686\u06cc\u0632 \u062f\u0631\u0628\u0627\u0631\u0647 \u0648\u0631\u0632\u0634 \u0632\u0648\u0645\u0628\u0627 \u0631\u0627 \u0645\u06cc\u200c\u06af\u0648\u06cc\u06cc\u0645 \u0648 \u0632\u0648\u0645\u0628\u0627 \u062f\u0631\u062e\u0627\u0646\u0647 \u0631\u0627 \u0628\u0627 \u0648\u06cc\u062f\u0626\u0648 \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<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0648\u06cc\u062f\u0626\u0648 \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0648 \u0644\u0627\u063a\u0631\u06cc<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u0632\u0648\u0645\u0628\u0627\u060c \u062a\u0644\u0641\u06cc\u0642\u06cc \u0627\u0632 \u0686\u0647\u0627\u0631 \u0633\u0628\u06a9 \u062d\u0631\u06a9\u0627\u062a \u0645\u0648\u0632\u0648\u0646 \u0645\u06cc\u0631\u0646 \u06a9\u0647\u060c \u0633\u0627\u0644\u0633\u0627\u060c \u0633\u0627\u0645\u0628\u0627\u060c \u06a9\u0648\u0645\u0628\u06cc\u0627 \u0648 \u06af\u0627\u0647\u06cc \u0627\u0648\u0642\u0627\u062a \u0647\u06cc\u067e\u200c\u0647\u0627\u067e \u0627\u0633\u062a \u06a9\u0647 \u0646\u0634\u0627\u0637 \u0648 \u0634\u0627\u062f\u0627\u0628\u06cc \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0631\u0627 \u0686\u0646\u062f \u0628\u0631\u0627\u0628\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0648\u06cc\u062f\u0626\u0648 \u062c\u0630\u0627\u0628 \u0632\u0648\u0645\u0628\u0627 \u0631\u0627 \u0628\u0628\u0646\u06cc\u062f \u0648 \u0627\u0632 \u0648\u0631\u0632\u0634 \u06a9\u0631\u062f\u0646 \u0628\u0627 \u0622\u0646 \u0644\u0630\u062a \u0628\u0628\u0631\u06cc\u062f.<\/p>\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 controls poster=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/zumba_cover_100kb.jpg\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/01\/acf7fe41097a192dec92b695f591246130383531-360p.mp4\"><\/video><\/figure>\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\">\u0634\u0631\u0648\u0639 \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0627\u0644\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u0631\u062d\u0644\u0647 \u0628\u0647 \u0645\u0631\u062d\u0644\u0647 \u0628\u0647 \u0634\u0645\u0627 \u062a\u0648\u0636\u06cc\u062d \u062e\u0648\u0627\u0647\u06cc\u0645 \u062f\u0627\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634 \u0632\u0648\u0645\u0628\u0627 \u06cc\u0627 \u0631\u0642\u0635 \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0686\u0647 \u0628\u0627\u06cc\u062f \u06a9\u0631\u062f. \u0628\u0627 \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0645\u0647\u06cc\u062c \u0647\u0645 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a \u0648 \u0647\u0645 \u0642\u0637\u0639\u0627 \u0631\u0648\u062d\u06cc\u0647\u200c\u062a\u0627\u0646 \u0628\u0647\u062a\u0631 \u0648 \u0634\u0627\u062f\u0627\u0628\u200c\u062a\u0631 \u062e\u0648\u0627\u0647\u062f \u0634\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\">\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646 \u0642\u0628\u0644 \u0627\u0632 \u0632\u0648\u0645\u0628\u0627<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u067e\u06cc\u0634 \u0627\u0632 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u0627\u062a \u0632\u0648\u0645\u0628\u0627\u060c \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0645\u0627\u0646\u0646\u062f \u0647\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u06cc\u0650 \u062f\u06cc\u06af\u0631\u06cc\u060c \u0627\u0628\u062a\u062f\u0627 \u0628\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u06af\u0631\u0645 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u06a9\u0627\u0631\u060c \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0631\u0639\u062a \u06af\u0631\u062f\u0634 \u062e\u0648\u0646 \u062f\u0631 \u0639\u0636\u0644\u0627\u062a \u0648 \u0628\u0627\u0632 \u0634\u062f\u0646\u0650 \u0645\u0641\u0627\u0635\u0644 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u062f\u0686\u0627\u0631 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0646\u0634\u0648\u06cc\u062f. \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u0647\u06cc\u0686\u200c\u06af\u0627\u0647\u060c \u06af\u0631\u0645\u200c\u06a9\u0631\u062f\u0646 \u0642\u0628\u0644 \u0627\u0632 \u0648\u0631\u0632\u0634 \u0631\u0627 \u062f\u0633\u062a \u06a9\u0645 \u0646\u06af\u06cc\u0631\u06cc\u062f. \u0628\u0647 \u0645\u0637\u0644\u0628 <a href=\"https:\/\/fitamin.ir\/mag\/warm-up-exercises\/\" data-type=\"post\" data-id=\"405\" target=\"_blank\" rel=\"noreferrer noopener\">\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646<\/a> \u0642\u0628\u0644 \u0627\u0632 \u0648\u0631\u0632\u0634 \u0628\u0631\u0648\u06cc\u062f \u0648 \u0628\u0627 \u0648\u06cc\u062f\u0626\u0648\u06cc \u0622\u0646 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646\u062a\u0627\u0646 \u0628\u0631\u0627\u06cc \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0622\u0645\u0627\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\">\u0648\u06cc\u062f\u06cc\u0648 \u0622\u0645\u0648\u0632\u0634\u06cc \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647<\/h3>\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\u0639\u062f \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646\u060c \u062d\u0627\u0644\u0627 \u0646\u0648\u0628\u062a \u0628\u0647 \u0634\u0631\u0648\u0639 \u0622\u0645\u0648\u0632\u0634 \u0632\u0648\u0645\u0628\u0627 \u0645\u06cc\u200c\u0631\u0633\u062f. \u0645\u0645\u06a9\u0646 \u0646\u06cc\u0633\u062a \u0648\u06cc\u062f\u0626\u0648\u06cc \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0628\u06cc\u0646\u06cc\u062f \u0648 \u062f\u0644\u062a\u0627\u0646 \u0646\u062e\u0648\u0627\u0647\u062f \u062a\u0627 \u0627\u0646\u062a\u0647\u0627 \u0628\u0627 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0647\u0645\u0631\u0627\u0647\u06cc \u0646\u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u0628\u06cc\u0634\u062a\u0631 \u0634\u0627\u0645\u0644 \u062d\u0631\u06a9\u0627\u062a \u0646\u0627\u062d\u06cc\u0647 \u0644\u06af\u0646\u060c \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u067e\u0627\u0647\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647:<\/strong> \u0634\u0627\u06cc\u062f \u062f\u0631 \u0627\u0628\u062a\u062f\u0627\u060c \u0647\u0645\u0631\u0627\u0647\u200c\u0634\u062f\u0646 \u0628\u0627 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u06a9\u0645\u06cc \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u062f\u0634\u0648\u0627\u0631 \u0628\u0627\u0634\u062f. \u0648\u0644\u06cc \u06a9\u0645\u200c\u06a9\u0645 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647\u200c\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f \u0648 \u0628\u0627 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc\u0650 \u06a9\u0627\u0645\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u062f\u0646\u0628\u0627\u0644 \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<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video aligncenter\"><video controls poster=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/zumba_cover_under_100kb.jpg\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/01\/a8e5cba85d10aa29358404bac943e96c30383695-360p.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\">\u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647<\/h3>\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\">\u062f\u0631\u0633\u062a \u0627\u0633\u062a \u06a9\u0647 \u0648\u0631\u0632\u0634\u062a\u0627\u0646 \u062a\u0645\u0627\u0645 \u0634\u062f\u0647\u060c \u0627\u0645\u0627 \u0646\u0628\u0627\u06cc\u062f \u0628\u0647 \u06cc\u06a9\u200c\u0628\u0627\u0631\u0647 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0627\u0645\u200c\u0634\u062f\u0646\u0650 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0632\u0648\u0645\u0628\u0627\u060c \u0647\u0645\u0647 \u0686\u06cc\u0632 \u0631\u0627 \u0631\u0647\u0627 \u06a9\u0646\u06cc\u062f. \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0639\u062f \u0627\u0632 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u200c\u062a\u0627\u0646 \u062a\u0645\u0627\u0645 \u0634\u062f\u060c \u0628\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u0633\u0631\u062f \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062f\u0686\u0627\u0631 \u06af\u0631\u0641\u062a\u06af\u06cc\u200c\u0647\u0627\u06cc\u0650 \u0639\u0636\u0644\u0627\u0646\u06cc \u0646\u0634\u0648\u06cc\u062f. \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0631\u062f \u06a9\u0631\u062f\u0646\u060c \u0647\u06cc\u062c\u0627\u0646\u062a\u0627\u0646 \u0686\u0646\u062f \u0628\u0631\u0627\u0628\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u067e\u0633 \u0628\u0647 \u0647\u06cc\u0686\u200c\u0648\u062c\u0647 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0631\u0627 \u0646\u0627\u062f\u06cc\u062f\u0647 \u0646\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<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-cool-down-properly-after-your-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646 \u067e\u0633 \u0627\u0632 \u0648\u0631\u0632\u0634 \u0628\u0627 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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\">\u0641\u0648\u0627\u06cc\u062f \u0632\u0648\u0645\u0628\u0627 \u0628\u0631\u0627\u06cc \u0631\u0648\u062d \u0648 \u062c\u0633\u0645<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0627\u0644\u0627 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u062f\u0631\u0628\u0627\u0631\u0647 \u0641\u0648\u0627\u06cc\u062f \u0631\u0642\u0635 \u0632\u0648\u0645\u0628\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc\u060c \u0633\u0644\u0627\u0645\u062a\u06cc\u060c \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0648 \u0634\u0627\u062f\u06cc \u0645\u06cc\u200c\u06af\u0648\u06cc\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li> <h3 style=\"text-align: start;\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645<\/h3><p style=\"text-align: start;\">\u0648\u0631\u0632\u0634 \u0632\u0648\u0645\u0628\u0627 \u0631\u0627 \u0647\u0645 \u062e\u06cc\u0644\u06cc \u0631\u0627\u062d\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u06cc\u06a9 \u0648\u06cc\u062f\u0626\u0648\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u062f. \u0628\u0627 \u0648\u0633\u06cc\u0644\u0647 \u0648 \u0628\u062f\u0648\u0646 \u0648\u0633\u06cc\u0644\u0647 \u0628\u0648\u062f\u0646\u0650 \u0622\u0646 \u0647\u0645 \u0628\u0633\u062a\u06af\u06cc \u0628\u0647 \u0627\u0646\u062a\u062e\u0627\u0628 \u0634\u062e\u0635 \u0645\u0627 \u062f\u0627\u0631\u062f. \u0628\u0631\u062e\u06cc \u0627\u0641\u0631\u0627\u062f \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u0646\u062f \u0632\u0648\u0645\u0628\u0627 \u0628\u0627 \u062f\u0645\u0628\u0644 \u0631\u0627 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u0646\u062f \u0648 \u0628\u0639\u0636\u06cc \u062f\u06cc\u06af\u0631 \u062a\u0631\u062c\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u0634 \u0631\u06cc\u062a\u0645\u06cc\u06a9 \u0622\u0646 \u0631\u0627 \u0628\u062f\u0648\u0646\u0650 \u0647\u06cc\u0686 \u0648\u0633\u06cc\u0644\u0647\u200c\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f.<\/p><\/li>\n<\/ul>\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-home-workouts-to-get-it\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u061b \u06f1\u06f0 \u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc \u062f\u0631 \u0645\u0646\u0632\u0644<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li> <h3>\u0628\u0647\u0628\u0648\u062f \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0628\u062f\u0646<\/h3><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u06a9\u0627\u062a \u062f\u0631 \u0645\u0648\u0631\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0632\u0648\u0645\u0628\u0627 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0628\u062f\u0646 \u062e\u0648\u0627\u0647\u062f \u0634\u062f. \u0627\u06cc\u0646 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc\u0650 \u0628\u06cc\u0634\u062a\u0631 \u0628\u062f\u0646 \u062f\u0631 \u0633\u0646\u06cc\u0646 \u0628\u0627\u0644\u0627 \u0648 \u0632\u0645\u0627\u0646\u06cc\u200c\u06a9\u0647 \u0648\u0627\u0631\u062f \u0645\u06cc\u0627\u0646\u200c\u0633\u0627\u0644\u06cc \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f\u060c \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0645\u06a9 \u062d\u0627\u0644\u062a\u0627\u0646 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li> <h3>\u062a\u0645\u0631\u06cc\u0646 \u06a9\u0644 \u0628\u062f\u0646<\/h3><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u0632\u0648\u0645\u0628\u0627\u060c \u0639\u0644\u0627\u0648\u0647\u200c \u200e\u0628\u0631 \u0641\u0648\u0627\u06cc\u062f\u06cc \u06a9\u0647 \u0628\u0631 \u0633\u0644\u0627\u0645\u062a\u06cc \u0642\u0644\u0628 \u062f\u0627\u0631\u062f\u060c \u062a\u0645\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0646\u060c \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0633\u0631 \u0648 \u06af\u0631\u062f\u0646 \u06af\u0631\u0641\u062a\u0647 \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u062e\u0648\u0627\u0647\u062f \u06a9\u0631\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li> <h3>\u0641\u0648\u0627\u06cc\u062f \u0647\u0648\u0627\u0632\u06cc<\/h3><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0632\u0648\u0645\u0628\u0627\u060c \u0628\u0633\u06cc\u0627\u0631 \u0633\u0627\u062f\u0647\u200c\u062a\u0631 \u0627\u0632 \u0622\u0646 \u0686\u06cc\u0632\u06cc \u06a9\u0647 \u0641\u06a9\u0631\u0634 \u0631\u0627 \u0628\u06a9\u0646\u06cc\u062f\u060c \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0631\u062f. \u0628\u0627 \u0622\u0647\u0646\u06af\u06cc \u06a9\u0647 \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0650 \u0648\u0631\u0632\u0634 \u0632\u0648\u0645\u0628\u0627 \u067e\u062e\u0634 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0633\u0631\u0639\u062a \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a\u062a\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631 \u062e\u0648\u0627\u0647\u062f \u0634\u062f. \u0627\u06af\u0631 \u0628\u0647\u200c\u062f\u0646\u0628\u0627\u0644 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0628\u062f\u0646\u062a\u0627\u0646 \u0647\u0633\u062a\u06cc\u062f\u060c \u0628\u0647\u062a\u0631\u06cc\u0646 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0647\u0645\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0632\u0648\u0645\u0628\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li> <h3>\u0641\u0648\u0627\u06cc\u062f \u0628\u06cc\u200c\u0647\u0648\u0627\u0632\u06cc<\/h3><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0686\u0648\u0646 \u0631\u06cc\u062a\u0645 \u0632\u0648\u0645\u0628\u0627 \u06a9\u0645\u06cc \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0627\u0632 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0627\u0633\u062a\u060c \u062a\u0646\u0647\u0627 \u0628\u0627 \u0686\u0646\u062f\u0628\u0627\u0631 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0628\u062f\u0646\u062a\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0634\u062f\u0647 \u0648 \u0628\u0633\u06cc\u0627\u0631 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0648\u0627\u0631\u062f \u0641\u0627\u0632 \u0628\u06cc\u200c\u0647\u0648\u0627\u0632\u06cc \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\u062f. \u0641\u0642\u0637 \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a \u0686\u0646\u062f\u06cc\u0646 \u062c\u0644\u0633\u0647 \u062f\u0631 \u06a9\u0644\u0627\u0633\u200c\u0647\u0627\u06cc \u0632\u0648\u0645\u0628\u0627 \u0634\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0627\u06a9\u0633\u06cc\u0698\u0646 \u0645\u0635\u0631\u0641\u06cc (VO2) \u062f\u0631 \u062d\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u062f\u062a \u0628\u0627\u0644\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u06cc\u0627\u0628\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\/the-best-exercises-to-burn-fat\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u062f\u0627\u0645 \u0648\u0631\u0632\u0634 \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0631\u0627 \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<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\/2021\/07\/zumba.jpg\" alt=\"\u0631\u0642\u0635 \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647\" class=\"wp-image-84198\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/zumba.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/zumba-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<ul class=\"wp-block-list\">\n<li> <h3>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0639\u062a\u0645\u0627\u062f\u0628\u0647\u200c\u0646\u0641\u0633<\/h3><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627 \u0634\u0631\u06a9\u062a \u062f\u0631 \u06a9\u0644\u0627\u0633\u200c\u0647\u0627\u06cc \u0632\u0648\u0645\u0628\u0627\u060c \u0641\u0631\u0645 \u0628\u062f\u0646\u062a\u0627\u0646 \u0628\u0647\u062a\u0631 \u0634\u062f\u0647 \u0648 \u0628\u0647 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u062e\u0648\u0627\u0647\u062f \u0631\u0633\u06cc\u062f. \u0647\u0645\u06cc\u0646 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a\u0650 \u0628\u0647 \u0638\u0627\u0647\u0631 \u06a9\u0648\u0686\u06a9\u060c \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0646\u0633\u0628\u062a \u0628\u0647 \u062e\u0648\u062f\u062a\u0627\u0646 \u0627\u062d\u0633\u0627\u0633 \u062e\u06cc\u0644\u06cc \u0628\u0647\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0647\u0645\u06cc\u0646 \u0627\u062d\u0633\u0627\u0633 \u062e\u0648\u0628 \u0646\u06cc\u0632 \u0633\u0628\u0628 \u0628\u0627\u0644\u0627\u0631\u0641\u062a\u0646\u0650 \u0627\u0639\u062a\u0645\u0627\u062f\u0628\u0647\u200c\u0646\u0641\u0633 \u062f\u0631 \u0634\u0645\u0627 \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<ul class=\"wp-block-list\">\n<li> <h3>\u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/fat-burning-techniques\/\" target=\"_blank\" rel=\"noopener\">\u0686\u0631\u0628\u06cc\u200c \u0633\u0648\u0632\u06cc<\/a><\/h3><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u06cc\u0646 \u06a9\u0644\u0627\u0633\u200c\u0647\u0627\u06cc\u060c \u0628\u0647 \u062f\u0644\u06cc\u0644\u0650 \u062a\u0631\u06a9\u06cc\u0628 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u06cc\u0631\u0648\u0628\u06cc\u06a9 \u0648 \u062a\u0646\u0627\u0648\u0628\u06cc\u060c \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0631\u0627 \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a. \u06cc\u06a9 \u0641\u0631\u062f \u0628\u0627 \u0648\u0632\u0646 \u0645\u062a\u0648\u0633\u0637\u060c \u062f\u0631 \u0647\u0631 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0632\u0648\u0645\u0628\u0627\u060c \u062d\u062f\u0648\u062f\u0627\u064b \u06f6\u06f0\u06f0 \u062a\u0627 \u06f1\u06f0\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u062f \u06a9\u0647 \u062f\u0631 \u0646\u0648\u0639 \u062e\u0648\u062f \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0627\u0633\u062a. \u0627\u06af\u0631 \u0627\u0632 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0631\u06cc\u062a\u0645 \u062a\u0646\u062f \u0628\u0647 \u06cc\u06a9\u200c\u0628\u0627\u0631\u0647 \u0628\u0647 \u0631\u06cc\u062a\u0645 \u0622\u0631\u0627\u0645 \u0631\u0633\u06cc\u062f\u06cc\u062f \u0648 \u0634\u0631\u0648\u0639 \u0628\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u06cc\u0627 \u062d\u0631\u06a9\u062a \u0634\u0646\u0627 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u06cc\u0648\u0627\u0631 \u06a9\u0631\u062f\u06cc\u062f\u060c \u0627\u0635\u0644\u0627\u064b \u062a\u0639\u062c\u0628 \u0646\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<ul class=\"wp-block-list\">\n<li> <h3>\u0645\u0628\u0627\u0631\u0632\u0647 \u0628\u0627 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc<\/h3><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0632\u0648\u0645\u0628\u0627 \u0648\u0631\u0632\u0634 \u0628\u0633\u06cc\u0627\u0631 \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647\u200c\u0627\u06cc \u0628\u0631\u0627\u06cc \u0631\u0647\u0627\u06cc\u06cc \u0627\u0632 \u0627\u0633\u062a\u0631\u0633\u200c\u0647\u0627 \u0648 \u0646\u06af\u0631\u0627\u0646\u06cc\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0627\u0633\u062a. \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627 \u0634\u062f\u062a \u0628\u0627\u0644\u0627\u060c \u0633\u0628\u0628 \u062a\u0631\u0634\u062d \u0627\u0646\u062f\u0631\u0648\u0641\u06cc\u0646 \u0634\u062f\u0647 \u0648 \u062a\u0645\u0627\u0645\u06cc \u0646\u06af\u0631\u0627\u0646\u06cc\u200c\u0647\u0627 \u0648 \u0627\u0636\u0637\u0631\u0627\u0628\u062a\u0627\u0646 \u0628\u0627 \u0631\u06cc\u062a\u0645 \u0645\u0648\u0632\u06cc\u06a9 \u0627\u0632 \u0628\u06cc\u0646 \u062e\u0648\u0627\u0647\u062f \u0631\u0641\u062a. \u06a9\u0644\u0627\u0633\u200c\u0647\u0627\u06cc \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634\u060c \u0628\u0647\u200c\u062e\u0627\u0637\u0631 \u0633\u0628\u06a9 \u062e\u0627\u0635\u06cc \u06a9\u0647 \u062f\u0627\u0631\u062f\u060c \u0647\u0645\u0647 \u0631\u0627 \u0633\u0631 \u0634\u0648\u0631 \u0648 \u0634\u0648\u0642 \u062e\u0648\u0627\u0647\u062f \u0622\u0648\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u06a9\u0644\u0627\u0633\u200c\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0648\u0633\u062a\u0627\u0646 \u062c\u062f\u06cc\u062f \u067e\u06cc\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u062c\u062a\u0645\u0627\u0639\u06cc\u200c\u062a\u0631 \u0634\u0648\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/treat-depression-with-exercise\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\"> \u0686\u0647 \u0648\u0631\u0632\u0634 \u0647\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u062f\u0631\u0645\u0627\u0646 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u0648 \u0627\u0636\u0637\u0631\u0627\u0628 \u0645\u0641\u06cc\u062f \u0647\u0633\u062a\u0646\u062f\u061f <\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0644\u0648\u0627\u0632\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u0631\u0627\u06cc \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647<\/strong><\/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\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0647 \u0686\u0647 \u0686\u06cc\u0632\u0647\u0627\u06cc\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0645\u061f \u062a\u0642\u0631\u06cc\u0628\u0627 \u0647\u06cc\u0686 \u0686\u06cc\u0632! \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u062c\u0630\u0627\u0628\u060c \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u062e\u0627\u0635\u06cc \u0644\u0627\u0632\u0645 \u0646\u062f\u0627\u0631\u062f. \u062a\u0646\u0647\u0627 \u0686\u06cc\u0632\u06cc \u06a9\u0647 \u0628\u0627\u06cc\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06cc\u06a9 \u062f\u0633\u062a \u0644\u0628\u0627\u0633 \u062a\u0645\u06cc\u06cc\u0632\u060c \u0631\u0627\u062d\u062a \u0648 \u0646\u062e\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0639\u0631\u0642 \u0631\u0627 \u062c\u0630\u0628 \u06a9\u0646\u062f\u061b \u0645\u062b\u0644 \u062a\u06cc\u200c\u0634\u0631\u062a \u0648 \u0644\u06af \u0648\u0631\u0632\u0634\u06cc. \u0647\u0645\u0686\u0646\u06cc\u0646 \u062d\u062a\u0645\u0627 \u06a9\u0646\u0627\u0631 \u062f\u0633\u062a\u062a\u0627\u0646 \u06cc\u06a9 \u0628\u0637\u0631\u06cc \u0622\u0628 \u062e\u0646\u06a9 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u06a9\u0647 \u0648\u0633\u0637 \u062a\u0645\u0631\u06cc\u0646 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0686\u0646\u062f \u062c\u0631\u0639\u0647 \u0622\u0628 \u0628\u062e\u0648\u0631\u06cc\u062f. <\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>\u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u06a9\u0641\u0634 \u0648\u0631\u0632\u0634\u06cc \u0645\u0646\u0627\u0633\u0628 \u0647\u0645 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u06a9\u0641\u0634\u06cc \u06a9\u0647 \u0633\u0628\u06a9\u060c \u0631\u0627\u062d\u062a \u0648 \u0636\u0631\u0628\u0647\u200c\u06af\u06cc\u0631 \u0628\u0627\u0634\u062f \u0648 \u0631\u0627\u062d\u062a \u0628\u0627 \u0622\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f. \u0627\u06af\u0631 \u0631\u0648\u06cc \u06a9\u0641\u067e\u0648\u0634 \u0686\u0648\u0628\u06cc\u060c \u06a9\u0641\u067e\u0648\u0634 \u0648\u0631\u0632\u0634\u06cc\u060c \u0633\u0631\u0627\u0645\u06cc\u06a9 \u06cc\u0627 \u0641\u0631\u0634 \u0636\u062e\u06cc\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u067e\u0648\u0634\u06cc\u062f\u0646 \u06a9\u062a\u0627\u0646\u06cc \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/strong><\/p>\n<\/blockquote>\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\u200c\u0647\u0627 \u06a9\u0647 \u062d\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0639\u0631\u0642 \u0645\u06cc\u200c\u0631\u06cc\u0632\u0646\u062f \u0645\u0639\u0645\u0648\u0644\u0627 \u0628\u0627 \u062e\u0648\u062f \u06cc\u06a9 \u062d\u0648\u0644\u0647 \u062f\u0633\u062a\u06cc \u06a9\u0648\u0686\u06a9 \u0647\u0645 \u062f\u0627\u0631\u0646\u062f \u06a9\u0647 \u0639\u0631\u0642 \u0631\u0627 \u067e\u0627\u06a9 \u06a9\u0646\u0646\u062f. \u0647\u0645\u06cc\u0646! \u0686\u06cc\u0632 \u062f\u06cc\u06af\u0631\u06cc \u0646\u06cc\u0627\u0632 \u0646\u06cc\u0633\u062a!<\/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\/2021\/07\/fahime-6.jpg\" alt=\"\u0632\u0648\u0645\u0628\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc\" class=\"wp-image-84201\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/fahime-6.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/fahime-6-300x178.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\">\u0627\u0646\u0648\u0627\u0639 \u06a9\u0644\u0627\u0633\u200c\u0647\u0627\u06cc \u0632\u0648\u0645\u0628\u0627 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0647\u062f\u0641 \u0634\u0645\u0627<\/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\u0648\u0645\u0628\u0627 \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u06cc \u062f\u0627\u0631\u062f. \u0647\u0631\u06a9\u062f\u0627\u0645 \u0648\u06cc\u0698\u06af\u06cc \u0647\u0627\u06cc \u062e\u0627\u0635 \u062e\u0648\u062f \u0631\u0627 \u062f\u0627\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0627\u0646\u0648\u0627\u0639 \u0632\u0648\u0645\u0628\u0627 \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u062a\u0627 \u0634\u0645\u0627 \u0628\u0627 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647\u062a\u0631\u06cc\u0646 \u0627\u0646\u062a\u062e\u0627\u0628 \u0631\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f1. \u0632\u0648\u0645\u0628\u0627 \u062a\u0648\u0646\u06cc\u0646\u06af<\/h3>\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 \u0646\u0648\u0639 \u0648\u0631\u0632\u0634 \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u06cc\u0627 \u0628\u0627\u0634\u06af\u0627\u0647 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u06a9\u0627\u0645\u0644 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0648\u0632\u0646\u0647\u060c \u062d\u0631\u06a9\u0627\u062a \u0631\u06cc\u062a\u0645\u06cc\u06a9 \u0632\u0648\u0645\u0628\u0627 \u0631\u0627 \u062f\u0646\u0628\u0627\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u06a9\u0644\u0627\u0633 \u0622\u0645\u0648\u0632\u0634 \u0632\u0648\u0645\u0628\u0627 \u062a\u0645\u0627\u0645\u06cc \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646\u200c\u0647\u0627\u060c \u0628\u0627\u0632\u0648\u0647\u0627 \u0648 \u0634\u06a9\u0645\u062a\u0627\u0646 \u062f\u0631\u06af\u06cc\u0631 \u062e\u0648\u0627\u0647\u062f \u0634\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. \u0632\u0648\u0645\u0628\u0627 \u0642\u062f\u0631\u062a\u06cc<\/h3>\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\">\u062f\u0631 \u0647\u0646\u0631 \u0632\u0648\u0645\u0628\u0627 \u062a\u0648\u0646\u06cc\u0646\u06af \u062a\u0633\u0644\u0637 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0622\u0645\u0627\u062f\u0647 \u0686\u0627\u0644\u0634 \u0648 \u0647\u06cc\u062c\u0627\u0646 \u062c\u062f\u06cc\u200c\u062a\u0631\u06cc \u0647\u0633\u062a\u06cc\u062f\u061f \u0622\u0646 \u0631\u0627 \u062f\u0631 \u0632\u0648\u0645\u0628\u0627 \u0642\u062f\u0631\u062a\u06cc \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f. \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0634\u0645\u0627 <a href=\"https:\/\/fitamin.ir\/mag\/bodyweight-workouts-like-a-pro\/\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc<\/a> \u0634\u062f\u06cc\u062f\u062a\u0631\u06cc \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f \u0648 \u0627\u062d\u062a\u0645\u0627\u0644\u0627\u064b \u062d\u062a\u06cc \u0633\u0631\u0627\u063a \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631\u06cc \u0628\u0631\u0648\u06cc\u062f \u0648 \u062d\u0631\u06a9\u0627\u062a \u0631\u0642\u0635 \u0632\u0648\u0645\u0628\u0627 \u0631\u0627 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0633\u0646\u06af\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u06af\u0631 \u0639\u0644\u0627\u0642\u0647\u200c\u0645\u0646\u062f \u0628\u0647 \u06a9\u0627\u0631 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0647\u0633\u062a\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062d\u062a\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0628\u0627 \u0648\u0633\u06cc\u0644\u0647 \u062f\u0644\u062e\u0648\u0627\u0647\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0627\u0645\u0644\u0627 \u0645\u062b\u0644 \u0628\u0627\u0634\u06af\u0627\u0647 \u062a\u062c\u0631\u0628\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"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-body-weight-workouts-to-build-muscle\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0648 \u0628\u062f\u0648\u0646 \u0648\u0633\u06cc\u0644\u0647<\/a><\/div>\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\/2021\/07\/zumba-2.jpg\" alt=\"\" class=\"wp-image-84196\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/zumba-2.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/zumba-2-300x178.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. \u0632\u0648\u0645\u0628\u0627 \u0637\u0644\u0627\u06cc\u06cc<\/h3>\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\u0648\u0645\u0628\u0627 \u0637\u0644\u0627\u06cc\u06cc \u06cc\u0627 \u0647\u0645\u0627\u0646 \u06af\u0644\u062f\u060c \u0645\u062e\u062a\u0635 \u0627\u0641\u0631\u0627\u062f \u0645\u06cc\u0627\u0646\u200c\u0633\u0627\u0644 \u0648 \u06a9\u0647\u0646\u200c\u0633\u0627\u0644 \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u06a9\u0644\u0627\u0633\u200c\u0647\u0627\u06cc \u0622\u0645\u0648\u0632\u0634 \u0632\u0648\u0645\u0628\u0627 \u0633\u0628\u06a9 \u0622\u0647\u0646\u06af\u060c \u0633\u0631\u0639\u062a \u0627\u0646\u062c\u0627\u0645 \u0648 \u0646\u0648\u0639 \u062d\u0631\u06a9\u0627\u062a\u060c \u0647\u0645\u0647 \u0648 \u0647\u0645\u0647 \u0628\u0631\u0627\u0633\u0627\u0633\u0650 \u0633\u0644\u06cc\u0642\u0647 \u0648 \u0646\u06cc\u0627\u0632 \u0645\u06cc\u0627\u0646\u200c\u0633\u0627\u0644\u0627\u0646 \u0648 \u06a9\u0647\u0646\u200c\u0633\u0627\u0644\u0627\u0646 \u0627\u0646\u062a\u062e\u0627\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u060c \u062a\u0639\u0627\u062f\u0644 \u0648 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0628\u062f\u0646\u0634\u0627\u0646 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0628\u0628\u062e\u0634\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\">\u06f4. \u0632\u0648\u0645\u0628\u0627 \u0622\u0628\u06cc<\/h3>\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\u062f\u0648\u0646 \u0634\u06a9 \u06a9\u0644\u0627\u0633\u200c\u0647\u0627\u06cc \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0639\u0627\u0634\u0642 \u0622\u0628 \u0648 \u0622\u0628\u200c\u062a\u0646\u06cc \u0647\u0633\u062a\u0646\u062f. \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a \u062a\u0635\u0648\u0631 \u06a9\u0646\u06cc\u062f \u0648\u0631\u0632\u0634\u200c\u06a9\u0631\u062f\u0646 \u0648 \u062a\u062d\u0631\u06a9\u200c\u062f\u0627\u0634\u062a\u0646 \u062f\u0627\u062e\u0644 \u0622\u0628 \u0627\u0633\u062a\u062e\u0631 \u062a\u0627 \u0686\u0647 \u062d\u062f \u0646\u0634\u0627\u0637\u200c\u0622\u0648\u0631 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f. \u0627\u0644\u0628\u062a\u0647 \u062a\u0646\u0647\u0627 \u0641\u0627\u06cc\u062f\u0647 \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u0622\u0628\u060c \u0646\u0634\u0627\u0637 \u0622\u0646 \u0646\u0628\u0648\u062f\u0647\u060c \u0628\u0644\u06a9\u0647 \u062f\u0631 \u062d\u06cc\u0646 \u0648\u0631\u0632\u0634\u200c\u06a9\u0631\u062f\u0646 \u062f\u0627\u062e\u0644 \u0622\u0628\u060c \u0645\u0642\u0627\u0648\u0645\u062a \u0622\u0628 \u0647\u0645 \u0628\u0647 \u0634\u062f\u062a\u0650 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u060c \u0627\u0636\u0627\u0641\u0647 \u0634\u062f\u0647 \u0648 \u0628\u062f\u0646\u062a\u0627\u0646 \u0628\u0627 \u0633\u0631\u0639\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0648\u06cc \u0641\u0631\u0645 \u062e\u0648\u0627\u0647\u062f \u0622\u0645\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\">\u06f5. \u0632\u0648\u0645\u0628\u0627 \u0627\u0633\u062a\u067e<\/h3>\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\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u06cc\u0627 \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u0627 \u0627\u0633\u062a\u067e\u060c \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0627\u0633\u062a\u067e \u0627\u06cc\u0631\u0648\u0628\u06cc\u06a9 \u0648 \u0632\u0648\u0645\u0628\u0627 \u0628\u0648\u062f\u0647 \u06a9\u0647 \u0628\u0627 \u0647\u062f\u0641 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0627\u06cc\u062c\u0627\u062f \u0634\u062f\u0647 \u0627\u0633\u062a. \u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0648 \u0632\u06cc\u0628\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u062d\u062a\u0645\u0627\u064b \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u06cc\u0627 \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u0627 \u0627\u0633\u062a\u067e \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<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\/fat-burning-cardio-step-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u0627\u062a \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0627 \u067e\u0644\u0647 \u06cc\u0627 \u0627\u0633\u062a\u067e \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<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\/2021\/07\/zumba-3-1.jpg\" alt=\"\u0631\u0642\u0635 \u0632\u0648\u0645\u0628\u0627\" class=\"wp-image-84200\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/zumba-3-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/zumba-3-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f6. \u0632\u0648\u0645\u0628\u0627 \u06a9\u0648\u062f\u06a9\u0627\u0646<\/h3>\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 \u06a9\u0644\u0627\u0633 \u0628\u0627 \u0647\u062f\u0641 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0648 \u0646\u0634\u0627\u0637 \u06a9\u0648\u062f\u06a9\u0627\u0646 \u06f7 \u062a\u0627 \u06f1\u06f1 \u0633\u0627\u0644 \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u062a\u0627 \u06a9\u0648\u062f\u06a9\u0627\u0646\u060c \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0633\u0627\u0644\u0645\u200c\u062a\u0631\u06cc \u0631\u0627 \u062f\u0631 \u067e\u06cc\u0634 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0632\u0646\u062f\u06af\u06cc \u0628\u0627\u0646\u0634\u0627\u0637\u200c\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f. \u0627\u06cc\u0646 \u06a9\u0644\u0627\u0633 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u06a9\u0648\u062f\u06a9\u0627\u0646\u062a\u0627\u0646 \u0627\u0639\u062a\u0645\u0627\u062f\u0628\u0647\u200c\u0646\u0641\u0633 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f \u0648 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0628\u0627\u0632\u06cc \u0648 \u0648\u0631\u0632\u0634\u060c \u0628\u062f\u0646\u0634\u0627\u0646 \u0628\u0647 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0631\u0633\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<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u0632\u0648\u0645\u0628\u0627 \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u0645\u0641\u0631\u062d \u0648 \u0633\u0631\u06af\u0631\u0645\u200c\u06a9\u0646\u0646\u062f\u0647 \u0627\u0633\u062a. \u0628\u0639\u062f \u0627\u0632 \u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u0627 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u06cc\u062f\u06cc\u0648 \u0622\u0645\u0648\u0632\u0634 \u0632\u0648\u0645\u0628\u0627 \u0645\u062a\u0648\u062c\u0647 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u062c\u0633\u0645 \u0648 \u0630\u0647\u0646\u062a\u0627\u0646 \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\u062f. \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u062e\u0627\u0646\u0647 \u06cc\u0627 \u0628\u0627\u0634\u06af\u0627\u0647 \u0641\u0631\u0642\u06cc \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0647\u0645 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0646\u062a\u0627\u06cc\u062c \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0622\u0646 \u0627\u0633\u062a. \u06cc\u0627\u062f\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0644\u0628\u0627\u0633\u200c\u0647\u0627 \u0648 \u06a9\u0641\u0634\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0646\u062a\u062e\u0627\u0628 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0646\u06cc\u0632 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a\u061b \u0686\u0648\u0646 \u0645\u0648\u0642\u0639 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634\u060c \u062f\u0627\u0626\u0645\u0627\u064b \u0628\u0627\u06cc\u062f \u062f\u0631 \u062d\u0627\u0644 \u062d\u0631\u06a9\u062a \u0648 \u067e\u0631\u0634 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0633\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1783151730498\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0648\u0627\u0642\u0639\u0627 \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0645\u0624\u062b\u0631 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u0642\u0637\u0639\u0627! \u0632\u0648\u0645\u0628\u0627 \u0627\u06af\u0631 \u0645\u0646\u0638\u0645 \u0648 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0646\u0627\u0633\u0628\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f \u062d\u062a\u0645\u0627 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0631\u0627 \u0647\u0645 \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1783151770178\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0632\u0648\u0645\u0628\u0627 \u0628\u06cc\u0634\u062a\u0631 \u06a9\u062f\u0627\u0645 \u0642\u0633\u0645\u062a\u200c\u0647\u0627\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0644\u0627\u063a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0632\u0648\u0645\u0628\u0627 \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc \u062a\u0645\u0627\u0645\u200c\u0628\u062f\u0646 (\u0641\u0648\u0644 \u0628\u0627\u062f\u06cc) \u0627\u0633\u062a \u0648 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u0647\u0627\u060c \u0628\u0627\u0633\u0646\u060c \u0634\u06a9\u0645\u060c \u067e\u0647\u0644\u0648\u0647\u0627\u060c \u0628\u0627\u0632\u0648\u0647\u0627 \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0641\u0642\u0637 \u0627\u0632 \u06cc\u06a9 \u0646\u0627\u062d\u06cc\u0647 \u062e\u0627\u0635 \u0627\u0645\u06a9\u0627\u0646\u200c\u067e\u0630\u06cc\u0631 \u0646\u06cc\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1783151794665\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0631\u0648\u0632\u06cc \u0686\u0646\u062f \u062f\u0642\u06cc\u0642\u0647 \u0632\u0648\u0645\u0628\u0627 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0631\u0648\u0632\u06cc \u0646\u06cc\u0645 \u0633\u0627\u0639\u062a \u06cc\u0627 \u06cc\u06a9 \u0631\u0648\u0632 \u062f\u0631 \u0645\u06cc\u0627\u0646 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1783151833049\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u06cc\u0627 \u0628\u0627\u0634\u06af\u0627\u0647\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0647\u0631\u06a9\u062f\u0627\u0645 \u06a9\u0647 \u062f\u0648\u0633\u062a \u062f\u0627\u0631\u06cc\u062f\u060c \u0647\u0645\u0627\u0646 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1783151844321\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0632\u0648\u0645\u0628\u0627 \u0686\u0642\u062f\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0633\u062a\u06af\u06cc \u0628\u0647 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0648 \u062d\u062a\u06cc \u0648\u0632\u0646 \u0634\u0645\u0627 \u062f\u0627\u0631\u062f \u0627\u0645\u0627 \u062f\u0631 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u062a\u0645\u0631\u06cc\u0646 \u062d\u062f\u0648\u062f \u06f3\u06f0\u06f0 \u062a\u0627 \u06f6\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1783151891577\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0628\u0631\u0627\u06cc \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0647 \u0686\u0647 \u0648\u0633\u0627\u06cc\u0644\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u06cc\u06a9 \u062c\u0641\u062a \u06a9\u0641\u0634 \u0648\u0631\u0632\u0634\u06cc \u0631\u0627\u062d\u062a\u060c \u0644\u0628\u0627\u0633 \u0631\u0627\u062d\u062a \u0648 \u062a\u0645\u06cc\u0632 \u0648 \u06cc\u06a9 \u0628\u0637\u0631\u06cc \u0622\u0628\u061b \u0647\u0645\u06cc\u0646!<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0645\u0646\u0628\u0639:&nbsp;<\/strong><a href=\"http:\/\/www.sheknows.com\/health-and-wellness\/articles\/1027379\/30-minute-mini-zumba-routine-at-home\" target=\"_blank\" rel=\"nofollow noopener\">sheknows<\/a>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0645\u0627\u06cc\u0644\u06cc\u062f \u0627\u06cc\u0646\u200c\u0628\u0627\u0631 \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0631\u0627 \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f\u061f \u0632\u0648\u0645\u0628\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u06cc\u06a9 \u0627\u0646\u062a\u062e\u0627\u0628 \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647 \u0648 \u0634\u0627\u062f \u0627\u0633\u062a. \u0632\u0648\u0645\u0628\u0627 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0631\u0648\u062d\u06cc\u0647\u060c \u0686\u0627\u0628\u06a9\u06cc \u0648 \u0627\u0644\u0628\u062a\u0647 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0627\u0633\u062a. \u06cc\u06a9 \u0645\u0631\u0628\u06cc [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":7325,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[203],"class_list":["post-4524","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-203"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/4524","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=4524"}],"version-history":[{"count":50,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/4524\/revisions"}],"predecessor-version":[{"id":84217,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/4524\/revisions\/84217"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/7325"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=4524"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=4524"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=4524"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}