{"id":45988,"date":"2025-06-18T11:00:00","date_gmt":"2025-06-18T07:30:00","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=45988"},"modified":"2026-07-14T10:38:33","modified_gmt":"2026-07-14T07:08:33","slug":"knee-arthritis-exercises","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/knee-arthritis-exercises\/","title":{"rendered":"\u062f\u0631\u0645\u0627\u0646 \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0628\u0627 \u0648\u0631\u0632\u0634| \u0686\u06af\u0648\u0646\u0647 \u0648\u0631\u0632\u0634 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061f"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0622\u06cc\u0627 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u062e\u0648\u0628 \u0627\u0633\u062a\u061f \u0627\u06af\u0631 \u0628\u0644\u0647\u060c \u06a9\u062f\u0627\u0645 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0645\u0641\u06cc\u062f \u0648 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a\u061f  \u0622\u0631\u062a\u0631\u0648\u0632 \u06cc\u06a9 \u0628\u06cc\u0645\u0627\u0631\u06cc \u062f\u0631\u062f\u0646\u0627\u06a9 \u0648 \u0622\u0632\u0627\u062f\u0647\u0646\u062f\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627\u0639\u062b \u062f\u0631\u062f\u060c \u062a\u0648\u0631\u0645 \u0648 \u0633\u0641\u062a\u06cc \u062f\u0631 \u0645\u0641\u0627\u0635\u0644 \u0628\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u0628\u06cc\u0645\u0627\u0631\u06cc \u0645\u0639\u0645\u0648\u0644\u0627 \u0645\u0641\u0627\u0635\u0644\u06cc \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0631\u0627 \u062a\u062d\u0645\u0644 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0645\u0627\u0646\u0646\u062f \u0645\u0641\u0635\u0644 \u0632\u0627\u0646\u0648. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646\u060c \u0627\u0628\u062a\u0644\u0627 \u0628\u0647 \u0622\u0631\u062a\u0631\u0648\u0632 \u062f\u0631 \u06cc\u06a9 \u06cc\u0627 \u0647\u0631 \u062f\u0648 \u0632\u0627\u0646\u0648 \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0646\u060c \u0645\u062a\u0627\u0633\u0641\u0627\u0646\u0647 \u0631\u0627\u06cc\u062c \u0627\u0633\u062a. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06cc\u06a9 \u0628\u06cc\u0645\u0627\u0631\u06cc \u0646\u0627\u062a\u0648\u0627\u0646\u200c\u06a9\u0646\u0646\u062f\u0647 \u0648 \u062c\u062f\u06cc \u0628\u0627\u0634\u062f\u060c \u0627\u0645\u0627 \u0631\u0648\u0634\u200c\u0647\u0627\u06cc\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u0646\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0639\u0644\u0627\u0626\u0645 \u0648 \u06a9\u0646\u062f \u0634\u062f\u0646 \u0631\u0648\u0646\u062f \u067e\u06cc\u0634\u0631\u0641\u062a \u0628\u06cc\u0645\u0627\u0631\u06cc \u06a9\u0645\u06a9 \u06a9\u0646\u0646\u062f. \u0645\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0647 \u0639\u0644\u062a \u0648 \u0639\u0644\u0627\u0626\u0645 \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648\u060c \u0627\u0647\u0645\u06cc\u062a \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u062f\u0631\u0645\u0627\u0646 \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0648 \u062d\u0631\u06a9\u0627\u062a \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u062f\u0631\u062f \u0632\u0627\u0646\u0648 \u0627\u0634\u0627\u0631\u0647 \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<h2 class=\"wp-block-heading\">\u0639\u0644\u0627\u0626\u0645 \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0686\u06cc\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0639\u0644\u0627\u0645\u062a \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648\u060c \u062f\u0631\u062f \u0627\u0633\u062a\u061b \u0647\u0631\u0686\u0647 \u0622\u0631\u062a\u0631\u0648\u0632 \u0634\u062f\u06cc\u062f\u062a\u0631 \u0628\u0627\u0634\u062f \u062f\u0631\u062f \u0647\u0645 \u0634\u062f\u06cc\u062f\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0639\u0644\u0627\u0626\u0645 \u0645\u062a\u0641\u0627\u0648\u062a \u062f\u06cc\u06af\u0631\u06cc \u0647\u0645 \u0638\u0627\u0647\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0639\u0644\u0627\u0626\u0645\u06cc \u0645\u062b\u0644:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0635\u062f\u0627\u0647\u0627\u06cc \u062a\u0642\u200c\u062a\u0642\u060c \u06a9\u0644\u06cc\u06a9 \u06cc\u0627 \u0633\u0627\u06cc\u0634 \u0632\u0627\u0646\u0648\u0647\u0627<\/li>\n\n\n\n<li>\u0645\u0634\u06a9\u0644 \u062f\u0631 \u0631\u0627\u0647 \u0631\u0641\u062a\u0646<\/li>\n\n\n\n<li>\u062f\u0631\u062f \u0645\u0641\u0635\u0644 \u06a9\u0647 \u0628\u0627 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0622\u0628\u200c\u0648\u0647\u0648\u0627\u06cc\u06cc \u062a\u0634\u062f\u06cc\u062f \u0645\u06cc\u200c\u0634\u0648\u062f<\/li>\n\n\n\n<li>\u062a\u0648\u0631\u0645 \u0645\u0641\u0635\u0644<\/li>\n\n\n\n<li>\u06af\u0631\u0645\u06cc \u0648 \u062a\u063a\u06cc\u06cc\u0631 \u0631\u0646\u06af \u067e\u0648\u0633\u062a \u0631\u0648\u06cc \u0632\u0627\u0646\u0648<\/li>\n\n\n\n<li>\u0633\u0641\u062a\u06cc \u06cc\u0627 \u0642\u0641\u0644 \u0634\u062f\u0646 \u0632\u0627\u0646\u0648<\/li>\n\n\n\n<li>\u0636\u0639\u0641 \u0632\u0627\u0646\u0648 \u06cc\u0627 \u062e\u0645 \u0634\u062f\u0646 \u0646\u0627\u06af\u0647\u0627\u0646\u06cc \u0622\u0646<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u062e\u06cc \u0627\u0641\u0631\u0627\u062f \u0645\u06cc\u200c\u06af\u0648\u06cc\u0646\u062f \u0634\u0631\u0627\u06cc\u0637 \u0622\u0628\u200c\u0648\u0647\u0648\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u062f\u0645\u0627\u060c \u0631\u0637\u0648\u0628\u062a \u0648 \u0641\u0634\u0627\u0631 \u0647\u0648\u0627 \u0628\u0631 \u062f\u0631\u062f \u0645\u0641\u0627\u0635\u0644\u200c\u0634\u0627\u0646 \u0627\u062b\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062f\u0631\u062f \u0632\u0627\u0646\u0648 \u062f\u0631 \u0631\u0648\u0632\u0647\u0627\u06cc \u0633\u0631\u062f \u0648 \u0628\u0627\u0631\u0627\u0646\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0627\u062d\u0633\u0627\u0633 \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\/2025\/05\/knee-pain.jpg\" alt=\"\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648\" class=\"wp-image-45991\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/knee-pain.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/knee-pain-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\"><strong>\u0639\u0644\u062a \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648<\/strong><strong><\/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\">\u0627\u0635\u0644\u06cc\u200c\u062a\u0631\u06cc\u0646 \u0639\u0644\u062a \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648\u060c \u0641\u0631\u0633\u0627\u06cc\u0634 \u0648 \u062a\u062e\u0631\u06cc\u0628 \u0628\u0627\u0641\u062a \u063a\u0636\u0631\u0648\u0641\u06cc \u0632\u0627\u0646\u0648 \u0627\u0633\u062a. \u0628\u0627\u0641\u062a\u06cc \u06a9\u0647 \u0627\u0646\u062a\u0647\u0627\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0645\u0641\u0635\u0644 \u0632\u0627\u0646\u0648 \u067e\u0648\u0634\u0634 \u062f\u0627\u062f\u0647 \u0648 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0636\u0631\u0628\u0647\u200c\u06af\u06cc\u0631 \u0639\u0645\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0641\u0631\u0633\u0627\u06cc\u0634 \u063a\u0636\u0631\u0648\u0641 \u06a9\u0645 \u06a9\u0645 \u0645\u0646\u062c\u0631 \u0628\u0647 \u062f\u0631\u062f\u060c \u062a\u0648\u0631\u0645\u060c \u0633\u0641\u062a\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u062d\u0631\u06a9\u062a \u0645\u0641\u0635\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0628\u062a\u0647 \u062a\u062e\u0631\u06cc\u0628 \u0628\u0627\u0641\u062a \u063a\u0636\u0631\u0648\u0641\u06cc \u062e\u0648\u062f\u0634 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062f\u0644\u0627\u06cc\u0644 \u0645\u062e\u062a\u0644\u0641\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b \u0628\u0647 \u0635\u0648\u0631\u062a \u06a9\u0644\u06cc \u0633\u0647 \u0646\u0648\u0639 \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0633\u062a\u0626\u0648\u0622\u0631\u062a\u0631\u06cc\u062a (OA) : <\/strong>\u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u0641\u0631\u0633\u0627\u06cc\u0634 \u0648 \u0627\u0633\u062a\u0647\u0644\u0627\u06a9 \u062a\u062f\u0631\u06cc\u062c\u06cc \u063a\u0636\u0631\u0648\u0641 \u0646\u0627\u0634\u06cc \u0627\u0632 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0646\u060c \u06a9\u0647 \u0628\u0647 \u0627\u0632 \u0628\u06cc\u0646 \u0631\u0641\u062a\u0646 \u062a\u062f\u0631\u06cc\u062c\u06cc \u0633\u0637\u062d \u0645\u062d\u0627\u0641\u0638 \u0628\u06cc\u0646 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u0645\u0646\u062c\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<strong> <\/strong>\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0648\u0631\u062f \u0639\u0648\u0627\u0645\u0644\u06cc \u0645\u062b\u0644 \u0686\u0627\u0642\u06cc \u06cc\u0627 \u0646\u0627\u0647\u0646\u062c\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0634\u0631\u0627\u06cc\u0637 \u0631\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0628\u062f\u062a\u0631 \u06a9\u0646\u0646\u062f.<\/li>\n\n\n\n<li><strong>\u0622\u0631\u062a\u0631\u06cc\u062a \u0631\u0648\u0645\u0627\u062a\u0648\u0626\u06cc\u062f (RA)<\/strong> : \u0646\u0648\u0639 \u062f\u0648\u0645 \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648\u060c \u0622\u0631\u062a\u0631\u0648\u0632 \u0631\u0648\u0645\u0627\u062a\u0648\u0626\u06cc\u062f \u0627\u0633\u062a\u061b \u06cc\u06a9 \u0628\u06cc\u0645\u0627\u0631\u06cc \u062e\u0648\u062f\u0627\u06cc\u0645\u0646\u06cc \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc \u0628\u062f\u0646 \u0628\u0647 \u067e\u0648\u0634\u0634 \u062f\u0627\u062e\u0644\u06cc \u0645\u0641\u0635\u0644 (\u0633\u06cc\u0646\u0648\u0648\u06cc\u0648\u0645) \u062d\u0645\u0644\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0627\u0639\u062b \u0627\u0644\u062a\u0647\u0627\u0628\u060c \u0648 \u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u0622\u0633\u06cc\u0628 \u0628\u0647 \u063a\u0636\u0631\u0648\u0641 \u0648 \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0639\u0644\u062a \u062f\u0642\u06cc\u0642 \u0627\u06cc\u0646 \u0627\u062a\u0641\u0627\u0642 \u0645\u0634\u062e\u0635 \u0646\u06cc\u0633\u062a\u060c \u0627\u0645\u0627 \u0639\u0648\u0627\u0645\u0644 \u0698\u0646\u062a\u06cc\u06a9\u06cc \u0648 \u0645\u062d\u06cc\u0637\u06cc \u062f\u0631 \u0622\u0646 \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0627\u0631\u0646\u062f.<\/li>\n\n\n\n<li><strong>\u0622\u0631\u062a\u0631\u0648\u0632 \u067e\u0633 \u0627\u0632 \u0636\u0631\u0628\u0647 (Post-Traumatic Arthritis) : <\/strong>\u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u0628\u0647 \u0646\u0648\u0639 \u0633\u0648\u0645 \u0622\u0631\u062a\u0631\u0648\u0632 \u0645\u06cc\u200c\u0631\u0633\u06cc\u0645 \u06a9\u0647 \u0646\u0627\u0634\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628 \u0628\u0647 \u0632\u0627\u0646\u0648 (\u0645\u0627\u0646\u0646\u062f \u0634\u06a9\u0633\u062a\u06af\u06cc\u060c \u067e\u0627\u0631\u06af\u06cc \u0631\u0628\u0627\u0637 \u06cc\u0627 \u0645\u06cc\u0646\u06cc\u0633\u06a9) \u0627\u0633\u062a\u061b \u0622\u0633\u06cc\u0628\u06cc \u06a9\u0647 \u0628\u0647 \u063a\u0636\u0631\u0648\u0641 \u0622\u0633\u06cc\u0628 \u0645\u06cc\u200c\u0632\u0646\u062f \u06cc\u0627 \u0628\u0627\u0639\u062b \u0628\u06cc\u200c\u062b\u0628\u0627\u062a\u06cc \u0645\u0641\u0635\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0627\u06cc\u0646 \u0627\u062a\u0641\u0627\u0642 \u0631\u0648\u0646\u062f \u062a\u062e\u0631\u06cc\u0628 \u063a\u0636\u0631\u0648\u0641 \u0631\u0627 \u0633\u0631\u0639\u062a \u0645\u06cc\u200c\u0628\u062e\u0634\u062f.<\/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\/all-to-know-about-patellar-tendonitis\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u06af\u0648\u0646\u0647 \u0628\u0641\u0647\u0645\u06cc\u0645 \u06a9\u0647 \u062f\u0686\u0627\u0631 \u06a9\u0634\u06cc\u062f\u06af\u06cc \u062a\u0627\u0646\u062f\u0648\u0646 \u0632\u0627\u0646\u0648 \u0634\u062f\u200c\u0647\u200c\u0627\u06cc\u0645\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>\u0645\u0639\u0631\u0641\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648<\/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\">\u062d\u0627\u0644\u0627 \u0645\u06cc\u200c\u0631\u0633\u06cc\u0645 \u0628\u0647 \u0645\u0639\u0631\u0641\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0632\u06cc\u0631 \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u0639\u0627\u0631\u0636\u0647 \u0645\u0646\u0627\u0633\u0628 \u0648 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a \u0648 \u0628\u0627\u0639\u062b \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u062e\u062a\u0644\u0641 \u0632\u0627\u0646\u0648 \u062e\u0648\u0627\u0647\u062f \u0634\u062f. \u0627\u06af\u0631 \u0622\u0631\u062a\u0631\u0648\u0632 \u0634\u0645\u0627 \u0634\u062f\u06cc\u062f \u0627\u0633\u062a\u060c \u062d\u062a\u0645\u0627 \u0642\u0628\u0644 \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u0647\u0631 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0627 \u067e\u0632\u0634\u06a9 \u062e\u0648\u062f \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u06f1. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u06a9\u0634\u0634 \u0639\u0636\u0644\u0647 \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646<\/li>\n\n\n\n<li>\u06a9\u0634\u0634 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af<\/li>\n\n\n\n<li>\u06a9\u0634\u0634 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642 \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=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u06a9\u0634\u0634 \u0686\u0647\u0627\u0631 \u0633\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u06a9\u0634\u0634-\u0686\u0647\u0627\u0631-\u0633\u0631-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0634\u0634 \u0686\u0647\u0627\u0631 \u0633\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:paragraph -->\n<p>\u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u0627\u0632 \u067e\u0634\u062a \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0632 \u0645\u0686 \u067e\u0627 \u0628\u0627 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f\u061b<br>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062f\u0631 \u062a\u0639\u062f\u0627\u062f \u0645\u0630\u06a9\u0648\u0631 \u0628\u0631\u0627\u06cc \u0647\u0631 \u067e\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u0647\u0631 \u0628\u0627\u0631 \u0686\u0646\u062f \u062b\u0627\u0646\u06cc\u0647 \u0631\u0648\u06cc \u062d\u0631\u06a9\u062a \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u061b<br>\u0633\u067e\u0633 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/why-should-we-do-stretching-and-how\/\" target=\"0\"]\u0641\u0648\u0627\u06cc\u062f \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0634\u0634 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u0633\u0627\u0642 \u0628\u0627 \u062f\u06cc\u0648\u0627\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/11\/1-3.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0634\u0634 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u0633\u0627\u0642 \u0628\u0627 \u062f\u06cc\u0648\u0627\u0631<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>\u0646\u0632\u062f\u06cc\u06a9 \u062f\u06cc\u0648\u0627\u0631 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648\u06cc \u062f\u06cc\u0648\u0627\u0631 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u062a\u06a9\u06cc\u0647\u200c\u06af\u0627\u0647 \u0628\u0627\u0634\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u067e\u0627 \u062c\u0644\u0648\u062a\u0631 \u0648 \u0645\u0642\u062f\u0627\u0631\u06cc \u062e\u0645 \u0628\u0627\u0634\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u06a9\u0645\u06cc \u0639\u0642\u0628\u062a\u0631 \u0648 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0645\u0631 \u0648 \u0628\u0627\u0633\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062f\u0631 \u062a\u0639\u062f\u0627\u062f \u0645\u0630\u06a9\u0648\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u0647\u0631 \u0628\u0627\u0631 \u0686\u0646\u062f \u062b\u0627\u0646\u06cc\u0647 \u0631\u0648\u06cc \u062d\u0631\u06a9\u062a \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u0633\u0645\u062a \u062f\u06cc\u06af\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0633\u0627\u06422.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0631\u0648\u06cc \u06cc\u06a9 \u0644\u0628\u0647 \u06a9\u0645 \u0627\u0631\u062a\u0641\u0627\u0639 \u0648 \u06cc\u0627 \u0633\u06a9\u0648 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u062a\u0627 \u06a9\u0634\u0634 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0627 \u062d\u06cc\u0646 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u062a\u062c\u0631\u0628\u0647 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0631\u0648\u06cc \u067e\u0646\u062c\u0647\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u0644\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u06cc\u06a9 \u062a\u06a9\u06cc\u0647\u200c\u06af\u0627\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/tips-for-bigger-calves\/\" target=\"0\"]\u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a[\/sr-link]\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u06f2. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u0642\u0648\u06cc\u062a\u06cc<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0634\u0648\u062a<\/li>\n\n\n\n<li>\u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u06cc\u0633\u062a\u0627 \u062a\u06a9\u06cc\u0647 \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631<\/li>\n\n\n\n<li>\u067e\u0644 \u0632\u062f\u0646 (hip bridge)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0634\u0648\u062a\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0634\u0648\u062a.2.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0634\u0648\u062a<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u06a9\u0646\u0627\u0631 \u062f\u06cc\u0648\u0627\u0631 \u06cc\u0627 \u06cc\u06a9 \u0645\u06cc\u0632 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062c\u0627\u06cc\u06cc (\u0633\u062a\u0648\u0646\u060c \u0635\u0646\u062f\u0644\u06cc\u060c \u06a9\u0645\u0631\u062a\u0627\u0646) \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u062a\u06a9\u06cc\u0647\u200c\u06af\u0627\u0647 \u0641\u06cc\u06a9\u0633 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062c\u0627\u06cc\u06cc\u200c\u06a9\u0647 \u0627\u0645\u06a9\u0627\u0646 \u062f\u0627\u0631\u062f\u060c \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0648 \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u06cc \u0686\u067e \u0635\u0627\u0641 \u0648 \u06cc\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0639\u062f \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u062d\u0631\u06a9\u062a \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/tips-for-bigger-calves\/\" target=\"0\"]\u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a[\/sr-link]\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u06cc\u0633\u062a\u0627 \u062a\u06a9\u06cc\u0647 \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0628\u0627-\u062f\u06cc\u0648\u0627\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u06cc\u0633\u062a\u0627 \u062a\u06a9\u06cc\u0647 \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 \u062a\u06a9\u06cc\u0647 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u0622\u0646 \u0647\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u062c\u0644\u0648\u062a\u0631 \u0627\u0632 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u060c \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u06af\u0648\u06cc\u0627 \u062f\u0631 \u062d\u0627\u0644 \u0646\u0634\u0633\u062a\u0646 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc \u0647\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u06a9\u0645\u06cc \u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u062f\u0648\u0628\u0627\u0631\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f. <\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" target=\"0\"]\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646[\/sr-link]\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0644-\u0628\u0627\u0633\u0646.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"14px\"} -->\n<div style=\"height:14px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u062e\u0648\u0627\u0628\u06cc\u062f \u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0648\u06cc\u0647 \u0632\u0627\u0646\u0648 \u06f3\u06f0 \u062a\u0627 \u06f4\u06f0 \u062f\u0631\u062c\u0647 \u0628\u0627\u0634\u062f \u0648 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0648 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0633\u0646 \u0648 \u06a9\u0645\u0631 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f \u062a\u0627\u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0628\u062f\u0646\u062a\u0627\u0646 \u0635\u0627\u0641 \u0648 \u0628\u0627\u0633\u0646 \u0634\u0645\u0627 \u06a9\u0627\u0645\u0644\u0627 \u0645\u0646\u0642\u0628\u0636 \u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632 \u06af\u0631\u062f\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n[sr-link href=\"https:\/\/fitamin.ir\/mag\/exercises-to-shape-and-tone-your-booty\/\" target=\"0\"]\u0628\u0627\u0633\u0646 \u062e\u0648\u0634 \u0641\u0631\u0645 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634 \u0628\u0627\u0633\u0646[\/sr-link]\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u06f3) \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u0639\u0627\u062f\u0644\u06cc \u0648 \u0647\u0648\u0627\u0632\u06cc \u0633\u0628\u06a9<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0622\u0631\u0627\u0645<\/li>\n\n\n\n<li>\u062f\u0648\u0686\u0631\u062e\u0647 \u062b\u0627\u0628\u062a<\/li>\n\n\n\n<li>\u0634\u0646\u0627 \u06cc\u0627 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0622\u0628<\/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\/how-to-strengthen-your-knee\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0642\u0648\u06cc\u062a \u0632\u0627\u0646\u0648 \u0628\u0627 \u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 + \u06f1\u06f1 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0632\u0627\u0646\u0648<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0686\u0631\u0627 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0645\u0647\u0645 \u0627\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u0647\u0645 \u0628\u0631\u0627\u06cc \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0648 \u0647\u0645 \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0622\u0631\u062a\u0631\u0648\u0632 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0627\u06af\u0631 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u0634\u0645\u0627 \u062f\u0631\u062f \u062f\u0627\u0631\u062f \u0627\u062d\u062a\u0645\u0627\u0644\u0627 \u0648\u0631\u0632\u0634 \u0648 \u062d\u0631\u06a9\u062a \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u062f\u0648\u0631 \u0627\u0632 \u0630\u0647\u0646 \u0628\u0647 \u0646\u0638\u0631 \u0628\u0631\u0633\u062f \u0627\u0645\u0627 \u0627\u062a\u0641\u0627\u0642\u0627 \u0628\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0647\u0645 \u062f\u0631\u062f \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u06cc\u062f \u0648 \u0647\u0645 \u0627\u0632 \u0628\u062f\u062a\u0631 \u0634\u062f\u0646 \u0648\u0636\u0639\u06cc\u062a \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0628\u0647 \u0686\u0646\u062f \u062f\u0644\u06cc\u0644 \u0645\u0647\u0645 \u0628\u0631\u0627\u06cc \u0627\u0647\u0645\u06cc\u062a \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0627\u0634\u0627\u0631\u0647 \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\"><strong>\u06a9\u0627\u0647\u0634 \u062e\u0634\u06a9\u06cc \u0645\u0641\u0635\u0644<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0645\u0641\u0635\u0644 \u0634\u0645\u0627 \u0645\u0627\u06cc\u0639\u06cc \u0628\u0647 \u0646\u0627\u0645 \u0645\u0627\u06cc\u0639 \u0633\u06cc\u0646\u0648\u0648\u06cc\u0627\u0644 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u06cc\u06a9 \u0631\u0648\u0627\u0646 \u06a9\u0646\u0646\u062f\u0647 \u0637\u0628\u06cc\u0639\u06cc \u0628\u0631\u0627\u06cc \u0646\u0631\u0645 \u0634\u062f\u0646 \u062d\u0631\u06a9\u0627\u062a \u0632\u0627\u0646\u0648 \u0627\u0633\u062a\u061b <strong><mark style=\"background-color:rgba(0, 0, 0, 0);color:#027349\" class=\"has-inline-color\">\u0641\u0639\u0627\u0644\u06cc\u062a \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u0648 \u062a\u062d\u0631\u06a9 \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u062a\u0648\u0644\u06cc\u062f \u0627\u06cc\u0646 \u0645\u0627\u06cc\u0639 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a<\/mark><\/strong> \u0648 \u0627\u06af\u0631 \u0645\u0646\u0638\u0645 \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0648\u0644\u06cc\u062f \u0645\u0627\u06cc\u0639 \u0633\u06cc\u0646\u0648\u0648\u06cc\u0627\u0644 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u062f\u0647 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0645\u0641\u0635\u0644 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0628\u0628\u062e\u0634\u06cc\u062f.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0686\u0646\u06cc\u0646 \u0648\u0631\u0632\u0634 \u062e\u0648\u0646 \u0631\u0627 \u062f\u0631 \u0645\u0641\u0635\u0644 \u0632\u0627\u0646\u0648\u06cc \u0634\u0645\u0627 \u0628\u0647 \u062c\u0631\u06cc\u0627\u0646 \u0645\u06cc\u200c\u0627\u0646\u062f\u0627\u0632\u062f \u0648 \u0627\u0646\u0639\u0637\u0627\u0641\u200c \u0645\u0641\u0635\u0644 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f \u0648 \u0647\u0645\u06cc\u0646 \u0628\u0627\u0639\u062b \u06a9\u0627\u0647\u0634 \u0633\u0641\u062a\u06cc \u0648 \u062e\u0634\u06a9\u06cc \u0645\u0641\u0635\u0644 \u0632\u0627\u0646\u0648 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0631\u0648\u0646\u062f \u062a\u062e\u0631\u06cc\u0628 \u063a\u0636\u0631\u0648\u0641 \u0631\u0627 \u06a9\u064f\u0646\u062f\u062a\u0631 \u06a9\u0646\u062f\u060c \u0639\u0645\u0644\u06a9\u0631\u062f \u0645\u0641\u0635\u0644 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0628\u062e\u0634\u062f \u0648 \u0631\u0633\u0627\u0646\u062f\u0646 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0628\u0647 \u063a\u0636\u0631\u0648\u0641 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f\u060c \u06a9\u0647 \u0647\u0645\u0647 \u0627\u06cc\u0646 \u0645\u0648\u0627\u0631\u062f \u0628\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627\u062d\u062a\u200c\u062a\u0631 \u0648 \u0631\u0648\u0627\u0646\u200c\u062a\u0631 \u0645\u0641\u0635\u0644 \u0632\u0627\u0646\u0648 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\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\/2025\/05\/knee-pain-1.jpg\" alt=\"\u06a9\u0627\u0647\u0634 \u062f\u0631\u062f \u0632\u0627\u0646\u0648 \u0628\u0627 \u0648\u0631\u0632\u0634\" class=\"wp-image-45992\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/knee-pain-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/knee-pain-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\"><strong>\u0628\u0647\u0628\u0648\u062f \u06af\u0631\u062f\u0634 \u062e\u0648\u0646 \u0648 \u062a\u063a\u0630\u06cc\u0647 \u063a\u0636\u0631\u0648\u0641<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0642\u062a\u06cc \u062d\u0631\u06a9\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0648 \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0628\u0647 \u062e\u0635\u0648\u0635 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u06a9\u0645\u200c\u0641\u0634\u0627\u0631 \u0645\u0627\u0646\u0646\u062f \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc\u060c \u062f\u0648\u0686\u0631\u062e\u0647\u200c\u0633\u0648\u0627\u0631\u06cc \u06cc\u0627 \u0634\u0646\u0627\u060c \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u062f\u0631 \u0632\u0627\u0646\u0648 \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0627\u06a9\u0633\u06cc\u0698\u0646 \u0648 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u063a\u0636\u0631\u0648\u0641 \u0645\u06cc\u200c\u0631\u0633\u062f. \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0647\u0645 \u0627\u0644\u062a\u0647\u0627\u0628 \u0645\u0641\u0635\u0644 \u0631\u0627 \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0647\u0645 \u062c\u0644\u0648\u06cc \u0634\u062f\u062a \u0631\u0648\u0646\u062f \u062a\u062e\u0631\u06cc\u0628 \u063a\u0636\u0631\u0648\u0641 \u0631\u0627 \u0645\u06cc\u200c\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<h3 class=\"wp-block-heading\"><strong>\u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u062a\u062d\u0644\u06cc\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0637\u0631\u0627\u0641 \u0632\u0627\u0646\u0648<\/strong><strong><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0632\u0627\u0646\u0648 \u062f\u0627\u0631\u062f. \u0648\u0642\u062a\u06cc \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0637\u0631\u0627\u0641 \u0632\u0627\u0646\u0648 \u06a9\u0645 \u06a9\u0645 \u0642\u0648\u06cc\u200c\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u06cc \u0627\u0632 \u0645\u0641\u0635\u0644 \u062d\u0645\u0627\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u0622\u0646 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f. \u0627\u0645\u0627 \u062e\u06cc\u0644\u06cc \u0627\u0648\u0642\u0627\u062a \u0628\u06cc\u0645\u0627\u0631\u0627\u0646 \u0628\u0647 \u0639\u0644\u062a \u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062a\u0631\u062c\u06cc\u062d \u062f\u0647\u0646\u062f \u06a9\u0647 \u0647\u06cc\u0686 \u062d\u0631\u06a9\u062a\u06cc \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f \u0648\u0644\u06cc \u0628\u06cc\u200c\u062a\u062d\u0631\u06a9\u06cc \u0639\u0636\u0644\u0627\u062a \u0634\u0645\u0627 \u0631\u0627 \u062a\u062d\u0644\u06cc\u0644 \u0645\u06cc\u200c\u0628\u0631\u062f \u0648 \u0648\u0636\u0639\u06cc\u062a \u0631\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0628\u062f\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/exercising-with-knee-pain\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u0637\u0648\u0631 \u0628\u0627 \u0648\u062c\u0648\u062f \u0632\u0627\u0646\u0648 \u062f\u0631\u062f \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u0645\u061f<br \/>\n<\/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\"><strong>\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0645\u0645\u0646\u0648\u0639 \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648<\/strong><strong><\/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\">\u0648\u0631\u0632\u0634 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u062f\u0627\u0631\u0646\u062f \u0645\u0645\u0646\u0648\u0639 \u0646\u06cc\u0633\u062a \u0627\u0645\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0631\u0641\u0634\u0627\u0631\u060c \u067e\u0631\u0634\u06cc \u06cc\u0627 \u0628\u0631\u062e\u0648\u0631\u062f\u06cc \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0645\u0645\u0646\u0648\u0639 \u0627\u0633\u062a. \u0645\u0646\u0638\u0648\u0631 \u0627\u0632 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0628\u0631\u062e\u0648\u0631\u062f\u06cc\u060c \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0627\u062d\u062a\u0645\u0627\u0644 \u0648\u0627\u0631\u062f \u0634\u062f\u0646 \u0636\u0631\u0628\u0647 \u0628\u0647 \u0632\u0627\u0646\u0648 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u0645\u062b\u0644 \u0641\u0648\u062a\u0628\u0627\u0644 \u06cc\u0627 \u0628\u0633\u06a9\u062a\u0628\u0627\u0644. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u062f\u0631\u062f\u060c \u0627\u0644\u062a\u0647\u0627\u0628 \u0648 \u0622\u0633\u06cc\u0628 \u0645\u0641\u0635\u0644\u06cc \u0631\u0627 \u0628\u062f\u062a\u0631 \u06a9\u0646\u0646\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0645\u0646\u0648\u0639 \u06cc\u0627 \u067e\u0631\u062e\u0637\u0631 \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u06a9\u0627\u062a \u0639\u0645\u06cc\u0642 \u0648 \u0644\u0627\u0646\u06af\u0632 \u0639\u0645\u06cc\u0642\u060c \u06a9\u0647 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062e\u0645 \u0634\u062f\u0646 \u0632\u0627\u0646\u0648 \u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0632\u06cc\u0627\u062f \u062f\u0627\u0631\u0646\u062f \u0648 \u0645\u0641\u0635\u0644 \u0631\u0627 \u0628\u0647 \u0634\u062f\u062a \u062a\u062d\u062a \u0641\u0634\u0627\u0631 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f.<\/li>\n\n\n\n<li>\u062f\u0648\u06cc\u062f\u0646 \u06cc\u0627 \u067e\u0631\u06cc\u062f\u0646 \u0628\u0647 \u062e\u0635\u0648\u0635 \u0631\u0648\u06cc \u0633\u0637\u0648\u062d \u0633\u062e\u062a \u06cc\u0627 \u0646\u0627\u0647\u0645\u0648\u0627\u0631\u060c \u0628\u0647 \u0627\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u06a9\u0647 \u0628\u0647 \u0637\u0648\u0631 \u0645\u06a9\u0631\u0631 \u0636\u0631\u0628\u0647 \u0628\u0647 \u0632\u0627\u0646\u0648 \u0645\u0646\u062a\u0642\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n\n\n\n<li>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0631\u0634\u06cc\u060c \u0645\u0627\u0646\u0646\u062f \u0627\u0633\u06a9\u0627\u062a \u067e\u0631\u0634\u06cc\u060c \u067e\u0631\u0634 \u0631\u0648\u06cc \u062c\u0639\u0628\u0647 \u06cc\u0627 \u0628\u0631\u067e\u06cc\u060c \u06a9\u0647 \u0628\u0627\u0639\u062b \u0636\u0631\u0628\u0627\u062a \u0634\u062f\u06cc\u062f \u0628\u0647 \u0632\u0627\u0646\u0648 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/fitamin.ir\/mag\/best-hiit-workouts\/\" target=\"_blank\" data-type=\"post\" data-id=\"202\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644 \u0628\u0627 \u0634\u062f\u062a \u0628\u0627\u0644\u0627 \u06cc\u0627 \u0647\u06cc\u062a<\/a><\/strong> (HIIT) \u0648 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0628\u0631\u062e\u0648\u0631\u062f\u06cc (\u0628\u0633\u06a9\u062a\u0628\u0627\u0644\u060c \u062a\u0646\u06cc\u0633\u060c \u0641\u0648\u062a\u0628\u0627\u0644)\u060c \u06a9\u0647 \u0634\u0627\u0645\u0644 \u062d\u0631\u06a9\u0627\u062a \u0627\u0646\u0641\u062c\u0627\u0631\u06cc\u060c \u062a\u063a\u06cc\u06cc\u0631 \u062c\u0647\u062a \u0646\u0627\u06af\u0647\u0627\u0646\u06cc \u0648 \u067e\u0631\u0634 \u06cc\u0627 \u0686\u0631\u062e\u0634 \u0645\u06a9\u0631\u0631 \u0647\u0633\u062a\u0646\u062f.<\/li>\n\n\n\n<li>\u0628\u0639\u0636\u06cc \u062f\u0633\u062a\u06af\u0627\u0647\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0645\u062b\u0644 \u067e\u0631\u0633 \u067e\u0627\u060c \u0628\u0647 \u062e\u0635\u0648\u0635 \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u060c \u0632\u06cc\u0631\u0627 \u0627\u06cc\u0646 \u062f\u0633\u062a\u06af\u0627\u0647\u200c\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0641\u0634\u0627\u0631 \u063a\u06cc\u0631\u0637\u0628\u06cc\u0639\u06cc \u0648 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0628\u0631 \u0645\u0641\u0635\u0644 \u0632\u0627\u0646\u0648 \u0648\u0627\u0631\u062f \u06a9\u0646\u0646\u062f.<\/li>\n\n\n\n<li>\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u067e\u0644\u0647 \u06cc\u0627 \u0627\u0633\u062a\u067e\u060c \u06a9\u0647 \u0628\u0647 \u0637\u0648\u0631 \u0645\u06a9\u0631\u0631 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0645\u062c\u0628\u0648\u0631 \u0628\u0647 \u062a\u062d\u0645\u0644 \u0648\u0632\u0646 \u06a9\u0627\u0645\u0644 \u0628\u062f\u0646 \u062f\u0631 \u062d\u0627\u0644\u062a \u062e\u0645 \u0634\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0639\u0648\u0636\u060c \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u0644\u0627 \u0628\u0647 \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0628\u0627\u06cc\u062f \u0631\u0648\u06cc \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u06a9\u0645\u200c\u0641\u0634\u0627\u0631 \u0645\u0627\u0646\u0646\u062f \u0634\u0646\u0627\u060c \u062f\u0648\u0686\u0631\u062e\u0647\u200c\u0633\u0648\u0627\u0631\u06cc\u060c \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0631\u0648\u06cc \u0633\u0637\u0648\u062d \u0635\u0627\u0641 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0645\u0644\u0627\u06cc\u0645 \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u0646\u062f \u062a\u0627 \u0636\u0645\u0646 \u0641\u0639\u0627\u0644 \u0645\u0627\u0646\u062f\u0646\u060c \u0627\u0632 \u0645\u0641\u0627\u0635\u0644 \u062e\u0648\u062f \u0645\u062d\u0627\u0641\u0638\u062a \u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/knee-pain-2.jpg\" alt=\"\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648\" class=\"wp-image-45993\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/knee-pain-2.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/knee-pain-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<h2 class=\"wp-block-heading\"><strong>\u0646\u06a9\u0627\u062a \u0645\u0647\u0645\u06cc \u06a9\u0647 \u0628\u0627\u06cc\u062f \u062f\u0631\u0628\u0627\u0631\u0647 \u0648\u0631\u0632\u0634 \u0628\u0627 \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0628\u062f\u0627\u0646\u06cc\u062f<\/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\u0627 \u0648\u062c\u0648\u062f \u0627\u06cc\u0646\u06a9\u0647 \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f \u0632\u0627\u0646\u0648 \u0628\u0627 \u0648\u0631\u0632\u0634 \u0634\u062f\u0646\u06cc \u0627\u0633\u062a \u0648 \u0627\u062a\u0641\u0627\u0642\u0627 \u062e\u06cc\u0644\u06cc \u0647\u0645 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0631\u0639\u0627\u06cc\u062a \u06cc\u06a9 \u0633\u0631\u06cc \u0646\u06a9\u0627\u062a \u0647\u0645 \u0645\u0647\u0645 \u0627\u0633\u062a \u062a\u0627 \u0627\u0632 \u062f\u0631\u062f \u06cc\u0627 \u0622\u0633\u06cc\u0628 \u0628\u06cc\u0634\u062a\u0631 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f. \u0646\u06a9\u0627\u062a \u0645\u0647\u0645 \u062f\u0631\u0628\u0627\u0631\u0647 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0631\u0627 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0645\u06cc\u200c\u06af\u0648\u06cc\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u0642\u0637 \u06f1\u06f0 \u062a\u0627 \u06f1\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u062d\u0631\u06a9\u0627\u062a <strong><a href=\"https:\/\/fitamin.ir\/mag\/warm-up-exercises\/\" target=\"_blank\" data-type=\"post\" data-id=\"405\" rel=\"noreferrer noopener\">\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646<\/a><\/strong> \u0645\u0644\u0627\u06cc\u0645\u060c \u0645\u0627\u0646\u0646\u062f \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u06cc\u0627 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc\u200c \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0648 \u0645\u0641\u0627\u0635\u0644 \u0634\u0645\u0627 \u0627\u0645\u06a9\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u0628\u0631\u0627\u06cc \u0641\u0639\u0627\u0644\u06cc\u062a \u0622\u0645\u0627\u062f\u0647 \u0634\u0648\u0646\u062f \u0648 \u0627\u062d\u062a\u0645\u0627\u0644 \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u06af\u06cc \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0645\u062a\u0631 \u0634\u0648\u062f. \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0627\u0635\u0648\u0644\u06cc \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0627 \u062a\u062d\u0631\u06cc\u06a9 \u0645\u0627\u06cc\u0639 \u0633\u06cc\u0646\u0648\u0648\u06cc\u0627\u0644\u060c \u0628\u0647 \u0631\u0648\u0627\u0646\u200c\u062a\u0631 \u0634\u062f\u0646 \u062d\u0631\u06a9\u0627\u062a \u0632\u0627\u0646\u0648 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0648\u0631\u0632\u0634 \u0634\u0645\u0627 \u0628\u0627 \u062f\u0631\u062f \u0648 \u0646\u0627\u0631\u0627\u062d\u062a\u06cc \u06a9\u0645\u062a\u0631\u06cc \u0647\u0645\u0631\u0627\u0647 \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\">\u0645\u0634\u0648\u0631\u062a \u0628\u0627 \u067e\u0632\u0634\u06a9 \u0648 \u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e\u06cc\u0633\u062a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0642\u062a\u06cc \u0634\u0631\u0627\u06cc\u0637 \u062e\u0627\u0635\u06cc \u0645\u062b\u0644 \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 (\u06cc\u0627 \u0647\u0631 \u0645\u0634\u06a9\u0644 \u062f\u06cc\u06af\u0631\u06cc) \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u0628\u0633\u06cc\u0627\u0631 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0628\u0627 \u067e\u0632\u0634\u06a9 \u06cc\u0627 \u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e\u06cc\u0633\u062a \u062e\u0648\u062f \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f\u061b \u0632\u06cc\u0631\u0627\u062f\u0631 \u0642\u062f\u0645 \u0627\u0648\u0644 \u0628\u0647 \u0627\u062c\u0627\u0632\u0647 \u0627\u0648 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f. \u067e\u0632\u0634\u06a9 \u0634\u0645\u0627 \u0648\u0636\u0639\u06cc\u062a \u062e\u0627\u0635 \u0634\u0645\u0627 \u0631\u0627 \u0627\u0631\u0632\u06cc\u0627\u0628\u06cc 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class=\"wp-block-heading\">\u0634\u0631\u0648\u0639 \u0622\u0647\u0633\u062a\u0647 \u0648 \u06a9\u0645 \u0641\u0634\u0627\u0631<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0647\u0631\u06af\u0632 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0646\u0628\u0648\u062f\u0647\u200c\u0627\u06cc\u062f \u0628\u0627 \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u06af\u0632\u06cc\u0646\u0647 \u062e\u0648\u0628\u06cc \u0627\u0633\u062a. \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u0631\u0627 \u0647\u0645 \u0628\u0627 \u06af\u0627\u0645\u200c\u0647\u0627\u06cc \u06a9\u0648\u062a\u0627\u0647 \u0648 \u062f\u0631 \u0645\u062f\u062a \u06a9\u0645 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u0628\u0627 \u06af\u0630\u0634\u062a \u0632\u0645\u0627\u0646\u060c 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\u067e\u0632\u0634\u06a9 \u0634\u0645\u0627 \u062a\u0648\u0635\u06cc\u0647 \u06a9\u0646\u062f \u0627\u0632 \u0632\u0627\u0646\u0648\u0628\u0646\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0627\u0632 \u0645\u0641\u0635\u0644 \u0632\u0627\u0646\u0648 \u062d\u0645\u0627\u06cc\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u0639\u0645\u0644 \u0622\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<p class=\"wp-block-paragraph\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<br><\/strong>\u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u067e\u0627\u06cc\u0627\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a \u0648 \u0648\u0631\u0632\u0634 \u0646\u06cc\u0633\u062a! \u0634\u0645\u0627 \u062d\u062a\u06cc \u0628\u0627 \u0648\u062c\u0648\u062f \u0622\u0631\u062a\u0631\u0648\u0632 \u0648 \u062d\u062a\u06cc \u062f\u0631\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0632 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0645\u0631\u0627\u0642\u0628\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u06a9\u0645 \u06a9\u0645 \u0628\u0647\u0628\u0648\u062f \u067e\u06cc\u062f\u0627 \u06a9\u0646\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0647 \u0647\u0645\u0647 \u0646\u06a9\u0627\u062a \u0645\u0631\u0628\u0648\u0637 \u0628\u0647 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0627\u0634\u0627\u0631\u0647 \u06a9\u0631\u062f\u06cc\u0645 \u0648 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0627\u06cc \u062f\u0631\u0645\u0627\u0646 \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0631\u062f\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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-1748335954400\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0686\u06cc\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0646\u0648\u0639\u06cc \u0628\u06cc\u0645\u0627\u0631\u06cc \u0645\u0641\u0635\u0644\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u063a\u0636\u0631\u0648\u0641 \u0628\u06cc\u0646 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u062a\u062e\u0631\u06cc\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0628\u0627\u0639\u062b \u062f\u0631\u062f\u060c \u062a\u0648\u0631\u0645 \u0648 \u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u062d\u0631\u06a9\u062a \u062f\u0631 \u0632\u0627\u0646\u0648 \u0645\u06cc\u200c\u06af\u0631\u062f\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1748335967080\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0645\u0636\u0631 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062e\u06cc\u0631\u060c \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9 \u0648 \u06a9\u0645\u200c\u0641\u0634\u0627\u0631 \u0645\u0627\u0646\u0646\u062f \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc\u060c \u0634\u0646\u0627 \u06cc\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u062f\u0631\u062f \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0627\u062f\u0647 \u0648 \u062d\u0631\u06a9\u062a \u0645\u0641\u0635\u0644 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u062f\u0647\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1748336119880\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0648\u0631\u0632\u0634 \u0628\u0627\u0639\u062b \u0633\u0627\u06cc\u06cc\u062f\u06af\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0645\u0641\u0635\u0644 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0627\u06af\u0631 \u0628\u0647 \u0631\u0648\u0634 \u0635\u062d\u06cc\u062d \u0648 \u0627\u0635\u0648\u0644\u06cc \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u0686\u0646\u06cc\u0646 \u0627\u062a\u0641\u0627\u0642\u06cc \u0646\u0645\u06cc\u200c\u0627\u0641\u062a\u062f. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1748336173584\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0633\u0627\u0644\u0645\u0646\u062f\u0627\u0646 \u0645\u0628\u062a\u0644\u0627 \u0628\u0647 \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0648\u0631\u0632\u0634 \u06a9\u0646\u0646\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u0627\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0645\u0634\u0648\u0631\u062a \u067e\u0632\u0634\u06a9 \u0628\u0627\u0634\u062f.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0645\u0646\u0627\u0628\u0639: <\/strong><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/arthritis\/in-depth\/arthritis\/art-20047971\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">mayoclinic<\/a>\u060c <a href=\"https:\/\/www.hopkinsmedicine.org\/health\/conditions-and-diseases\/knee-arthritis\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">hopkinsmedicine<\/a>\u060c <a href=\"https:\/\/www.mymosh.com\/orthopedics\/why-exercise-for-knee-arthritis-is-key\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">mymosh<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0622\u06cc\u0627 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u062e\u0648\u0628 \u0627\u0633\u062a\u061f \u0627\u06af\u0631 \u0628\u0644\u0647\u060c \u06a9\u062f\u0627\u0645 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0622\u0631\u062a\u0631\u0648\u0632 \u0632\u0627\u0646\u0648 \u0645\u0641\u06cc\u062f \u0648 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a\u061f \u0622\u0631\u062a\u0631\u0648\u0632 \u06cc\u06a9 \u0628\u06cc\u0645\u0627\u0631\u06cc \u062f\u0631\u062f\u0646\u0627\u06a9 \u0648 \u0622\u0632\u0627\u062f\u0647\u0646\u062f\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627\u0639\u062b \u062f\u0631\u062f\u060c \u062a\u0648\u0631\u0645 \u0648 \u0633\u0641\u062a\u06cc \u062f\u0631 \u0645\u0641\u0627\u0635\u0644 \u0628\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u0628\u06cc\u0645\u0627\u0631\u06cc \u0645\u0639\u0645\u0648\u0644\u0627 \u0645\u0641\u0627\u0635\u0644\u06cc \u0631\u0627 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":9538,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"class_list":["post-45988","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/45988","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\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/comments?post=45988"}],"version-history":[{"count":13,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/45988\/revisions"}],"predecessor-version":[{"id":84374,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/45988\/revisions\/84374"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/9538"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=45988"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=45988"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=45988"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}