{"id":4687,"date":"2025-10-23T11:00:13","date_gmt":"2025-10-23T07:30:13","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=4687"},"modified":"2026-05-13T13:12:25","modified_gmt":"2026-05-13T09:42:25","slug":"teenage-bodybuilding-guide","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/teenage-bodybuilding-guide\/","title":{"rendered":"\u06f8 \u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u062f\u0631\u0628\u0627\u0631\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u06a9\u0647 \u0646\u0645\u06cc\u200c\u062f\u0627\u0646\u0633\u062a\u06cc\u062f! + \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0622\u06cc\u0627 \u0648\u0631\u0632\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc 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id=\"\u0628\u0647\u062a\u0631\u06cc\u0646-\u0633\u0646-\u0634\u0631\u0648\u0639-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0633\u0646 \u0634\u0631\u0648\u0639 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0633\u0646\u06cc\u0646 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a \u0627\u0645\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0628\u0631\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u0632 \u06f1\u06f5 \u0633\u0627\u0644\u06af\u06cc \u0622\u063a\u0627\u0632 \u0634\u0648\u062f \u0627\u0645\u0627 \u0686\u0646\u062f \u0634\u0631\u0637 \u0648 \u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u062f\u0627\u0631\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0648\u0644 \u0627\u06cc\u0646\u06a9\u0647 \u062d\u062a\u0645\u0627 \u0628\u0644\u0648\u063a \u0634\u0645\u0627 \u0634\u0631\u0648\u0639 \u0634\u062f\u0647 \u0628\u0627\u0634\u062f\u061b \u067e\u06cc\u0634 \u0627\u0632 \u0628\u0644\u0648\u063a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0631\u0627 \u0634\u0631\u0648\u0639 \u0646\u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0631\u0627 <a href=\"http:\/\/www.acsm.org\" target=\"_blank\" rel=\"noreferrer noopener\">\u06a9\u0627\u0644\u062c \u067e\u0632\u0634\u06a9\u06cc \u0648\u0631\u0632\u0634\u06cc \u0622\u0645\u0631\u06cc\u06a9\u0627<\/a> \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f. \u0628\u0647 \u06af\u0641\u062a\u0647 \u0627\u06cc\u0646 \u0645\u062d\u0642\u0642\u0627\u0646\u060c \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646\u06cc \u06a9\u0647 \u0628\u0644\u0648\u063a\u200c\u0634\u0627\u0646 \u0622\u063a\u0627\u0632 \u0634\u062f\u0647\u060c \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a \u0648 \u0642\u062f\u0631\u062a \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f\u061b \u0627\u0645\u0627 \u062f\u0631 \u0635\u0648\u0631\u062a\u06cc \u06a9\u0647 \u0646\u0648\u062c\u0648\u0627\u0646 \u0647\u0646\u0648\u0632 \u0628\u0647 \u0628\u0644\u0648\u063a \u0646\u0631\u0633\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f\u060c \u0642\u0627\u062f\u0631 \u0628\u0647 \u0633\u0627\u062e\u062a \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0646\u06cc\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u0628\u0639\u062f\u06cc \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0646\u0648\u062c\u0648\u0627\u0646\u06cc \u06a9\u0647 \u0647\u0646\u0648\u0632 \u062f\u0631 \u062d\u0627\u0644 \u0631\u0634\u062f \u0627\u0633\u062a \u0646\u0628\u0627\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u062f\u061b \u0628\u0644\u06a9\u0647 \u0628\u0627\u06cc\u062f \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0627\u06cc \u0645\u062e\u0635\u0648\u0635 \u062e\u0648\u062f\u0634 \u0648 \u0645\u062a\u0646\u0627\u0633\u0628 \u0628\u0627 \u062a\u0648\u0627\u0646 \u0648 \u0638\u0631\u0641\u06cc\u062a \u0628\u062f\u0646\u06cc \u062e\u0648\u062f\u0634 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\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=\"wp-block-paragraph\"><strong>\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0646\u0648\u062c\u0648\u0627\u0646 \u0633\u0646\u06af\u06cc\u0646 \u0627\u0633\u062a \u0648 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 \u0631\u0634\u062f \u0627\u0648 \u0622\u0633\u06cc\u0628 \u0628\u0632\u0646\u062f\u061b \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u0646\u0648\u062c\u0648\u0627\u0646 \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u06cc\u06a9 \u0628\u0632\u0631\u06af\u0633\u0627\u0644 \u0645\u062a\u0641\u0627\u0648\u062a \u0628\u0627\u0634\u062f.<\/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\">\u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u062f\u06cc\u06af\u0631 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062d\u062a\u0645\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u0627 \u06cc\u06a9 \u0645\u0631\u0628\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0648 \u0645\u062a\u062e\u0635\u0635 \u0628\u0646\u0648\u06cc\u0633\u062f. \u062f\u0631 \u0635\u0648\u0631\u062a\u06cc \u06a9\u0647 \u0645\u0631\u0628\u06cc \u06a9\u0627\u0631\u0634\u0646\u0627\u0633 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u0645\u0637\u0627\u0628\u0642 \u0634\u0631\u0627\u06cc\u0637 \u0628\u062f\u0646\u06cc \u062e\u0648\u062f\u062a\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u062a\u0627\u0646 \u0631\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u06cc\u0632\u06cc \u06a9\u0646\u062f\u060c \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0645\u0641\u06cc\u062f \u0648 \u0645\u0648\u062b\u0631 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f. \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0627\u0633\u0637\u0648\u0631\u0647\u200c\u0627\u06cc\u060c \u200b\u200b\u0645\u0627\u0646\u0646\u062f \u062c\u06cc \u06a9\u0627\u062a\u0644\u0631 \u0648 \u0622\u0631\u0646\u0648\u0644\u062f \u0634\u0648\u0627\u0631\u062a\u0632\u0646\u06af\u0631\u060c \u0627\u0632 \u0646\u0648\u062c\u0648\u0627\u0646\u06cc \u0634\u0631\u0648\u0639 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0631\u062f\u0646\u062f. \u062d\u062a\u06cc \u0642\u0647\u0631\u0645\u0627\u0646 \u0628\u0632\u0631\u06af \u0627\u06cc\u0631\u0627\u0646\u060c <strong><a href=\"https:\/\/fitamin.ir\/mag\/hadi-choopan-workout-and-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0647\u0627\u062f\u06cc \u0686\u0648\u067e\u0627\u0646<\/a><\/strong> \u0647\u0645 \u0627\u0632 \u0633\u0646 \u06a9\u0645 \u0648\u0627\u0631\u062f \u0648\u0631\u0632\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0634\u062f\u0647 \u0627\u0633\u062a!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f <a href=\"https:\/\/fitamin.ir\/landings\/teenager\/\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/landings\/teenager\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0645\u062e\u0635\u0648\u0635 \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646<\/a> \u0631\u0627 \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/fitamin.ir\/landings\/teenager\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img decoding=\"async\" width=\"760\" height=\"200\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/02\/call-to-action.jpg\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646\" class=\"wp-image-45100\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/02\/call-to-action.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/02\/call-to-action-300x79.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/a><\/figure>\n<\/div>\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\/age-and-bodybuilding\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0631\u0627 \u0627\u0632 \u0686\u0647 \u0633\u0646\u06cc \u0634\u0631\u0648\u0639 \u06a9\u0646\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<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647:<\/strong> <strong><a href=\"https:\/\/fitamin.ir\/mag\/all-facts-about-bodybuilding-as-a-sport\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u0631\u0632\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/strong> \u0628\u0631\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0627\u0634\u06a9\u0627\u0644\u06cc \u0646\u062f\u0627\u0631\u062f \u0627\u0645\u0627 \u0628\u0631\u0627\u06cc \u06a9\u0648\u062f\u06a9\u0627\u0646 \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u0645 \u06a9\u0647 \u062a\u0633\u062a\u0648\u0633\u062a\u0631\u0648\u0646\u060c \u0647\u0648\u0631\u0645\u0648\u0646 \u062c\u0646\u0633\u06cc \u0645\u0631\u062f\u0627\u0646\u0647\u060c \u062f\u0631 \u062d\u062f\u0648\u062f \u06f1\u06f9 \u0633\u0627\u0644\u06af\u06cc \u0628\u0647 \u0627\u0648\u062c \u062e\u0648\u062f \u0645\u06cc\u200c\u0631\u0633\u062f. \u0627\u06cc\u0646 \u0647\u0648\u0631\u0645\u0648\u0646 \u0646\u0642\u0634 \u06a9\u0644\u06cc\u062f\u06cc \u062f\u0631 \u0631\u0634\u062f \u0648 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a\u060c \u0631\u0634\u062f \u0637\u0628\u06cc\u0639\u06cc\u060c \u0631\u0641\u062a\u0627\u0631 \u062c\u0646\u0633\u06cc \u0648 \u0633\u0644\u0627\u0645\u062a \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627\u06cc \u0641\u0631\u062f \u062f\u0627\u0631\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646\u060c \u0627\u06af\u0631 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0646\u0648\u062c\u0648\u0627\u0646 \u0647\u062f\u0641\u200c\u062a\u0627\u0646 \u0627\u0632 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0648 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0633\u062a\u060c \u06f1\u06f9 \u0633\u0627\u0644\u06af\u06cc \u0628\u0647 \u0628\u0639\u062f \u0633\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u0647\u062f\u0641 \u0622\u0645\u0627\u062f\u06af\u06cc \u06a9\u0627\u0645\u0644 \u062f\u0627\u0631\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/02\/weight-lifting-for-teenagers-1.jpg\" alt=\"\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646\" class=\"wp-image-82022\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/02\/weight-lifting-for-teenagers-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/02\/weight-lifting-for-teenagers-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<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\/is-heavy-bodybuilding-suitable-for-kids\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0627\u06cc\u0628 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0628\u0631\u0627\u06cc \u06a9\u0648\u062f\u06a9\u0627\u0646 \u0648 \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0633\u0646 \u06f1\u06f4 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\u0627\u0648\u0644<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u062d\u0631\u06a9\u062a<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u0642\u0627\u06cc\u0642\u06cc <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0634\u0631 \u062c\u0627\u0646\u0628 \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0633\u06cc\u0645\u06a9\u0634 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648\u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 <\/td><td class=\"has-text-align-center\" 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class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u06cc\u0646\u0647-\u0647\u0627\u0644\u062a\u0631-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\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\">\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\u0631 \u0631\u0648\u06cc \u06cc\u06a9 \u0645\u06cc\u0632 \u0635\u0627\u0641 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0627\u0632 \u0647\u0645 \u062f\u0631 \u062d\u062f \u0645\u0639\u0645\u0648\u0644\u06cc \u0628\u0627\u0634\u062f\u060c \u06a9\u0645\u06cc \u0628\u0627\u0632\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u060c \u0628\u0647 \u0646\u062d\u0648\u06cc \u06a9\u0647 \u062f\u0631 \u0645\u06cc\u0627\u0646\u0647\u200c\u06cc \u062d\u0631\u06a9\u062a\u060c \u06cc\u06a9 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0628\u06cc\u0646 \u0628\u0627\u0632\u0648 \u0648 \u0633\u0627\u0639\u062f \u0627\u06cc\u062c\u0627\u062f 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\u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f\u060c \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f \u0648 \u067e\u0633 \u0627\u0632 \u06a9\u0645\u06cc \u0645\u06a9\u062b\u060c \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0647\u0627\u0644\u062a\u0631 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0647\u0645\u0647 \u062d\u0627\u0644\u062a \u062f\u0631 \u06a9\u0646\u062a\u0631\u0644 \u0634\u0645\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0645\u0627\u0646\u06cc\u200c\u06a9\u0647 \u062a\u0639\u062f\u0627\u062f \u0645\u0637\u0644\u0648\u0628 \u062a\u06a9\u0631\u0627\u0631 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\u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0642\u0627\u06cc\u0642\u06cc \u0633\u06cc\u0645\u06a9\u0634\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/\u0642\u0627\u06cc\u0642\u06cc-\u0633\u06cc\u0645\u06a9\u0634.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0642\u0627\u06cc\u0642\u06cc \u0633\u06cc\u0645\u06a9\u0634<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 \u062f\u0633\u062a\u0647 \u0642\u0627\u06cc\u0642\u06cc \u0631\u0627 \u0628\u0647 \u062f\u0633\u062a\u06af\u0627\u0647 \u06a9\u0631\u0627\u0633\u200c\u0627\u0648\u0631 \u0646\u0635\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0642\u0631\u0642\u0631\u0647 \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631\u06cc\u0646 \u0628\u062e\u0634 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0639\u0642\u0628 \u0628\u0646\u0634\u06cc\u0646\u062f \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0648 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0648 \u062f\u0645\u0628\u0644 \u0633\u0646\u06af\u06cc\u0646 \u062c\u0644\u0648\u06cc \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631\u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0635\u0627\u0641 \u0628\u0646\u0634\u06cc\u0646\u062f \u0633\u0631 \u0648 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u060c \u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u0634\u0627\u0646\u0647 \u0628\u0627\u0644\u0627\u06cc \u0628\u0627\u0633\u0646 \u0648 \u06a9\u0645\u0631 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f \u0648 \u0628\u062f\u0646\u062a\u0627\u0646 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0646\u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u06af\u06cc\u0631\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062f\u0627\u062e\u0644 \u0634\u06a9\u0645 \u0648\u0627\u0632 \u0631\u0648\u06cc \u0631\u0627\u0646 \u062e\u0648\u062f \u0628\u0647 \u0633\u0645\u062a \u0628\u062f\u0646 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0641\u0642\u0637 \u0627\u0632 \u0645\u0647\u0631\u0647\u200c\u0647\u0627\u06cc \u06a9\u0645\u0631 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0634\u0634 \u062f\u0631 \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u0627\u06cc\u062c\u0627\u062f \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 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0639\u0642\u0628 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u06a9\u062a\u0641\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u062c\u0645\u0639 \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<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\/work-your-lats\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a \u0644\u062a<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u0631\u0634\u0627\u0646\u0647-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0627\u0633\u062a \u062f\u0631 \u0647\u0631 \u062f\u0633\u062a \u062e\u0648\u062f \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644 \u0631\u0627 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\u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0646\u0634\u0631 \u062c\u0627\u0646\u0628 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0646\u0634\u0631-\u062c\u0627\u0646\u0628-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0646\u0634\u0631 \u062c\u0627\u0646\u0628 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(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\">\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>\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0627\u0628\u062a\u062f\u0627 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u062f\u0648 \u062f\u0633\u062a \u062e\u0648\u062f \u0628\u06af\u06cc\u0631\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 \u06a9\u0645\u06cc \u0627\u0632 \u0622\u0631\u0646\u062c \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0637\u0631\u0641\u06cc\u0646 \u062a\u0627 \u062d\u062f\u06cc \u06a9\u0647 \u062f\u0633\u062a \u0648 \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u062f\u0631 \u06cc\u06a9 \u0631\u0627\u0633\u062a\u0627 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u0646\u062f \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\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 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u0627\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<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-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0633\u06cc\u0645\u06a9\u0634\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u0633\u06cc\u0645-\u06a9\u0634.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0633\u06cc\u0645\u06a9\u0634<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 \u0633\u06cc\u0645\u06a9\u0634 \u0631\u0627 \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0648 \u0645\u06cc\u0644\u0647 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\/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u0628\u0627\u0632\u062f\u0645 (\u0628\u06cc\u0631\u0648\u0646\u200c\u062f\u0627\u062f\u0646 \u0646\u0641\u0633) \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u0627\u0647\u06cc\u0686\u0647 \u067e\u0634\u062a \u0628\u0627\u0632\u0648\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u062a\u0627 \u0645\u062d\u0644\u06cc \u06a9\u0647 \u0628\u0647 \u067e\u0627\u0647\u0627 \u0628\u0631\u0633\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0634\u0648\u0646\u062f\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0646\u06cc\u0645\u0647 \u0628\u0627\u0644\u0627\u06cc \u062f\u0633\u062a \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0647\u0645\u0647 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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-get-bigger-arms\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0632\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648\u0628\u0627\u0632\u0648\u0647\u0627\u0644\u062a\u0631-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0645\u06cc\u0644\u0647 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 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muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u06a9\u0631\u0627\u0646\u0686-90-\u067e\u0627-\u062f\u0631\u062c\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686 \u067e\u0627 \u06f9\u06f0 \u062f\u0631\u062c\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>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0645\u0639\u0644\u0642 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634\u200c\u0647\u0627\u06cc\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\u200c\u0622\u0631\u0627\u0645\u06cc \u0648 \u0628\u062f\u0648\u0646\u0650 \u0636\u0631\u0628\u0647\u200c\u0632\u062f\u0646 \u0628\u0647 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\u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0686\u0646\u062f \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631 \u0647\u0645 \u06a9\u0641\u0627\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0633\u0637\u062d \u0642\u062f\u0631\u062a \u0648 \u0622\u0645\u0627\u062f\u06af\u06cc\u0650 \u0634\u0645\u0627 \u0628\u0627\u0644\u0627\u062a\u0631 \u0628\u0631\u0648\u062f \u0648 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0631\u0627 \u0628\u06cc\u0634\u062a\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<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-about-ab-muscles-exercises\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u0627\u062a \u0634\u06a9\u0645 \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0633\u0631\u06cc\u0639<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0686\u0631\u062e\u0634-\u0631\u0648\u0633\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0686\u0631\u062e\u0634 \u0631\u0648\u0633\u06cc<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 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u0632\u0627\u0646\u0648 \u062e\u0645 \u0634\u062f\u0647 \u0628\u0627\u0634\u0646\u062f \u0648 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0633\u0627\u062f\u0647 \u06a9\u0631\u062f\u0646\u0650 \u062d\u0631\u06a9\u062a \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0645\u062d\u0644\u06cc \u062b\u0627\u0628\u062a \u0642\u0641\u0644 \u06a9\u0646\u06cc\u062f \u06cc\u0627 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u06a9\u0645\u06cc \u0628\u0647 \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0634\u06cc\u0628\u200c\u062f\u0627\u0631 \u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644\u060c \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u06cc\u0646 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u062d\u062a\u0645\u0627 \u0627\u0646\u0642\u0628\u0627\u0636 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f\u061b \u0633\u067e\u0633 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0686\u0631\u062e\u06cc\u062f\u0646\u060c \u0627\u0632 \u0645\u0646\u0642\u0628\u0636\u200c\u06a9\u0631\u062f\u0646\u0650 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u062c\u0627\u0646\u0628\u06cc \u0634\u06a9\u0645 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0646\u0647 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u062a\u0646\u0647\u0627 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0645\u06cc\u200c\u0686\u0631\u062e\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0645\u06cc\u0646 \u0631\u0648\u0646\u062f \u0631\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0686\u0631\u062e\u0634\u06cc \u0648 \u062f\u0648\u0631\u0627\u0646\u06cc \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631 \u0634\u062f\u0646 \u062d\u0631\u06a9\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\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<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\/burn-calories-more-than-running\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062c\u062f\u0648\u0644 \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0648\u0631\u0632\u0634 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645<\/a><\/div>\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<p class=\"wp-block-paragraph\"><strong>\u062c\u0644\u0633\u0647 \u062f\u0648\u0645<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u062d\u0631\u06a9\u062a<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062c\u0644\u0648 \u067e\u0627 \u062f\u0645\u0628\u0644 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u0648\u0645\u0648 \u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0644 \u0628\u0627\u0633\u0646 \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f5\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062f\u0645\u0628\u0644 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0637\u0646\u0627\u0628 \u0641\u0631\u0636\u06cc <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f2\u06f0\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0644\u0627\u0646\u06a9<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062b\u0627\u0646\u06cc\u0647\u200c\u0627\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"\u062c\u0644\u0648\u067e\u0627 \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/12\/17-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u067e\u0627 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u062a\u06a9\u06cc\u0647 \u062f\u0647\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0628\u06cc\u0646 \u0645\u0686 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06a9\u0646\u0627\u0631 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onclick=\"$(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 \u0628\u0627 \u0647\u0631 \u062f\u0648 \u062f\u0633\u062a \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0631\u0627 \u062f\u0631 \u0648\u0633\u0637 \u0628\u062f\u0646 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645\u06cc\u062f\u0647 \u0648 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u0634\u0635\u062a \u067e\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0632\u0645\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u062f\u0648\u0646\u0650 \u062d\u0631\u06a9\u062a \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u0646\u062f\u060c \u0627\u06cc\u0646 \u0645\u062d\u0644 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0631\u0627\u0646\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0645\u0648\u0627\u0632\u06cc \u0634\u0648\u0646\u062f \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u060c \u0633\u067e\u0633 \u0628\u0647 \u0645\u062d\u0644 \u0634\u0631\u0648\u0639 \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<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u067e\u0627-\u062e\u0648\u0627\u0628\u06cc\u062f\u0647-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\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 \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0642\u062f \u062e\u0648\u062f \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0631\u062f\u0647\u060c \u0633\u067e\u0633 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u064e\u062f\u0650 \u067e\u0627\u06cc\u06cc\u0646\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0628\u0627\u06cc\u062f \u067e\u0634\u062a \u067e\u0627\u06cc \u0634\u0645\u0627 \u0648 \u0686\u0646\u062f \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631 \u0632\u06cc\u0631 \u0633\u0627\u0642 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0635\u0627\u0641 \u0648 \u062b\u0627\u0628\u062a \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u06a9\u0647 \u067e\u0627\u0647\u0627 \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0647\u0633\u062a\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u062f\u0633\u062a\u0647\u200c\u0647\u0627\u06cc \u06a9\u0646\u0627\u0631\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0627\u0646\u06af\u0634\u062a \u067e\u0627\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0648\u0646 \u062a\u06a9\u0627\u0646\u200c\u062f\u0627\u062f\u0646\u0650 \u0631\u0627\u0646\u200c\u0647\u0627\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u062a\u0627 \u062c\u0627\u06cc \u0645\u0645\u06a9\u0646 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 \u0633\u067e\u0633 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\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<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-lose-thigh-fat-and-tone-your-legs\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0644\u0627\u063a\u0631\u06cc \u0631\u0627\u0646 \u062f\u0631 \u06a9\u0645\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0645\u0645\u06a9\u0646<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0644 \u0628\u0627\u0633\u0646 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/\u067e\u0644-\u0628\u0627\u0633\u0646-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644 \u0628\u0627\u0633\u0646 \u062f\u0645\u0628\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\">\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>\u0628\u0647 \u067e\u0634\u062a \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0631 \u0648 \u06a9\u0641 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f (\u0627\u06af\u0631 \u0642\u0631\u0627\u0631 \u0627\u0633\u062a \u0627\u0632 \u0648\u0632\u0646\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0648\u0632\u0646\u0647 \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a \u0631\u0648\u06cc \u0634\u06a9\u0645 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f)\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u062c\u0645\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u06a9\u0641 \u067e\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0631\u0648\u06cc \u0628\u062e\u0634 \u067e\u0627\u06cc\u06cc\u0646\u06cc \u0634\u06a9\u0645 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0627 \u06a9\u0641 \u067e\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0627\u0633\u0646 \u0648 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc\u200c\u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 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href=\"https:\/\/fitamin.ir\/mag\/glute-bridge\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\"> \u0622\u0645\u0648\u0632\u0634 \u0627\u0646\u0648\u0627\u0639 \u062d\u0631\u06a9\u062a \u067e\u0644 \u0628\u0627\u0633\u0646<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0627 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0633\u0627\u0642-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0627 \u062f\u0645\u0628\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\">\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 \u06cc\u06a9 \u0639\u062f\u062f \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \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\u200c\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>\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 \u0631\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f \u0631\u0648\u06cc \u06cc\u06a9 \u067e\u0627 \u0628\u0627\u0644\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646 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class=\"e_single_related_link\">\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<\/a><\/div>\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=\"\u0637\u0646\u0627\u0628 \u0632\u062f\u0646\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0637\u0646\u0627\u0628-\u0632\u062f\u0646.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0637\u0646\u0627\u0628 \u0632\u062f\u0646<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>\u0647\u0631 \u062f\u0648 \u0627\u0646\u062a\u0647\u0627\u06cc \u0637\u0646\u0627\u0628 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0637\u0646\u0627\u0628 \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u062e\u0648\u062f \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\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\u0644\u0646\u062f \u06a9\u0631\u062f\u0647\u060c \u0637\u0646\u0627\u0628 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0633\u0631 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\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627 \u0648 \u0633\u0631\u0639\u062a\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0637\u0646\u0627\u0628\u200c\u0632\u062f\u0646 \u0648\u0631\u0632\u0634\u06cc \u0647\u06cc\u062c\u0627\u0646 \u0627\u0646\u06af\u06cc\u0632 \u0627\u0633\u062a\u060c \u0633\u0631\u0639\u062a \u0639\u06a9\u0633\u200c\u0627\u0644\u0639\u0645\u0644 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 \u0686\u0627\u0644\u0634 \u0645\u06cc\u200c\u06a9\u0634\u062f \u0648 \u0628\u0647 \u0627\u0646\u0631\u0698\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0634\u062e\u0635\u06cc \u0628\u0627 \u0648\u0632\u0646 \u06f6\u06f8 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645\u060c \u062d\u062f\u0648\u062f \u06f3\u06f5\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u0637\u0648\u0644 \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u062f\u060c \u062f\u0631 \u0645\u0642\u0627\u06cc\u0633\u0647 \u0628\u0627 \u0628\u06cc\u0634 \u0627\u0632 \u06f4\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0647 \u062f\u0631 \u0647\u0645\u06cc\u0646 \u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u06cc\u06a9 \u0634\u062e\u0635 \u062f\u0631 \u062d\u06cc\u0646 \u062f\u0648\u06cc\u062f\u0646 \u0645\u0635\u0631\u0641 \u062e\u0648\u0627\u0647\u062f \u06a9\u0631\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<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\/ab-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0634\u06a9\u0645: \u06f1\u06f5 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0644\u0627\u0646\u06a9\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0644\u0627\u0646\u06a9.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644\u0627\u0646\u06a9<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\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0647\u0645 \u0628\u0631\u0627\u06cc \u0645\u0627\u0647\u06cc\u0686\u0647 \u0634\u06a9\u0645 \u0627\u0633\u062a\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0645\u0648\u0642\u0639\u06cc\u062a \u0645\u0646\u0627\u0633\u0628 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0634\u0633\u062a \u067e\u0627 \u0648 \u0633\u0627\u0639\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062e\u0645 \u0648 \u062f\u0642\u06cc\u0642\u0627\u064b \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646 \u062e\u0648\u062f \u062f\u0631 \u062a\u0645\u0627\u0645 \u0645\u062f\u062a \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u062a\u0627 \u062d\u062f \u062a\u0648\u0627\u0646 \u062e\u0648\u062f \u0627\u06cc\u0646 \u0641\u0631\u0645 \u0631\u0627 \u062d\u0641\u0638 \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<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-hold-plank-longer\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u0637\u0648\u0631 \u067e\u0644\u0627\u0646\u06a9 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f<\/a><\/div>\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<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\/classic-physique\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0641\u06cc\u0632\u06cc\u06a9 \u06a9\u0644\u0627\u0633\u06cc\u06a9 \u0648 \u062a\u0641\u0627\u0648\u062a \u0622\u0646 \u0628\u0627 \u0633\u0627\u06cc\u0631 \u0631\u0634\u062a\u0647 \u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/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\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0633\u0646 \u06f1\u06f1 \u0633\u0627\u0644<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062c\u0644\u0633\u0647 \u0627\u0648\u0644<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u062d\u0631\u06a9\u062a<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/fitamin.ir\/mag\/everything-about-chest-press-exercise\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/everything-about-chest-press-exercise\/\" rel=\"noreferrer noopener\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647<\/a> \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f5\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u062f\u0645\u0628\u0644 \u062a\u06a9 \u062e\u0645 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc \u0647\u0631 \u062f\u0633\u062a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648\u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\"> \u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a (\u06a9\u0631\u0627\u0646\u0686)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u0633\u062a \u06f1\u06f0\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0631\u0648\u0627\u0646\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f2\u06f0\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062f\u0648\u0686\u0631\u062e\u0647 \u062b\u0627\u0628\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\"> \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u06cc\u0646\u0647-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\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\">\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 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u0628\u0627\u06cc\u062f \u062f\u0633\u062a \u0635\u0627\u0641 \u0648 \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u06cc\u0646\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062a\u0627 \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0648\u0632\u0646\u0647 \u0628\u0647 \u0633\u0645\u062a \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>\u0647\u0646\u06af\u0627\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0645\u062f\u0646\u060c \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0632\u0627\u0648\u06cc\u0647 \u0622\u0631\u0646\u062c \u0648 \u0628\u0627\u0632\u0648\u06cc \u0634\u0645\u0627 \u06cc\u06a9 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0642\u0633\u0645\u062a \u0628\u0627\u0644\u0627\u06cc\u06cc\u0650 \u062d\u0631\u06a9\u062a \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0646\u0634\u0648\u062f \u062a\u0627 \u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u0645\u0641\u0627\u0635\u0644 \u0634\u0645\u0627 \u0627\u0646\u062a\u0642\u0627\u0644 \u067e\u06cc\u062f\u0627 \u06a9\u0646\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<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-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062a\u06a9 \u062f\u0633\u062a \u062f\u0645\u0628\u0644 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0632\u06cc\u0631\u0628\u063a\u0644-\u062e\u0645-\u062f\u0645\u0628\u0644-\u062a\u06a9\u0631\u0648\u06cc-\u0646\u06cc\u0645\u06a9\u062a.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062a\u06a9 \u062f\u0633\u062a \u062f\u0645\u0628\u0644 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\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>\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0645\u06cc \u062e\u0645 \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u0628\u0627\u0633\u0646 \u0628\u0647 \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0634\u062f\u0647 \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u0628\u0627\u0634\u0646\u062f\u060c \u0648\u0644\u06cc \u0627\u0632 \u067e\u0646\u062c\u0647\u200c\u0647\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u06cc\u06a9 \u062f\u0633\u062a \u062f\u0645\u0628\u0644 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u062f\u0633\u062a \u062f\u06cc\u06af\u0631 \u0631\u0627\u0631\u0648\u06cc \u06cc\u06a9 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\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0628\u0627 \u0633\u0637\u062d \u0632\u0645\u06cc\u0646 \u0645\u0648\u0627\u0632\u06cc \u0627\u0633\u062a\u060c \u0628\u0627 \u062f\u0633\u062a \u0686\u067e \u062e\u0648\u062f \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a \u0628\u0627\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0627\u0634\u062f \u0648 \u062f\u0633\u062a \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f\u060c \u06a9\u0645\u0631 \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u060c \u0627\u06cc\u0646 \u0645\u062d\u0644 \u0634\u0631\u0648\u0639 \u0627\u0633\u062a\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0627\u06a9\u0646\u0648\u0646 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0628\u0627\u0644\u0627\u0628\u0631\u062f\u0646 \u062f\u0645\u0628\u0644 \u062a\u0627 \u06a9\u0646\u0627\u0631 \u0628\u0627\u0633\u0646 \u0622\u0631\u0646\u062c \u0631\u0627 \u06a9\u0645\u06cc \u0639\u0642\u0628 \u062a\u0631 \u0627\u0632 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0632\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0628\u062f\u0646 \u062e\u0648\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u060c \u0648 \u062f\u0631 \u067e\u0627\u06cc\u0627\u0646 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u060c \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u0646\u0642\u0628\u0627\u0636 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0644\u062d\u0638\u0647 \u0627\u06cc \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u06a9\u0645\u0631\u060c \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0647 \u0645\u062d\u0644 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u0647\u0627 \u0628\u0627 \u062f\u0633\u062a \u0686\u067e \u0628\u0647 \u067e\u0627\u06cc\u0627\u0646 \u0631\u0633\u06cc\u062f\u060c 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\u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u0631\u0634\u0627\u0646\u0647-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0633\u062a\u06af\u0627\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 \u0628\u0631 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u06af\u06cc\u0631\u0647\u200c\u0647\u0627\u06cc \u06a9\u0646\u0627\u0631 \u062e\u0648\u062f \u0631\u0627 \u06af\u0631\u0641\u062a\u0647\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u062e\u0645 \u0648 \u062f\u0631 \u06cc\u06a9 \u0631\u0627\u0633\u062a\u0627 \u0628\u0627 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0648\u062f\u060c \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u062f\u0633\u062a\u06af\u06cc\u0631\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627 \u0635\u0627\u0641 \u06a9\u0631\u062f\u0646 \u062f\u0633\u062a\u200c\u0647\u0627\u060c \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647\u060c \u0633\u067e\u0633 \u062f\u0633\u062a\u06af\u06cc\u0631\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\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<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-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644-\u062e\u0648\u0627\u0628\u06cc\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0645\u0642\u0627\u0628\u0644 \u0633\u0631\u0634\u0627\u0646\u0647 \u062e\u0648\u062f \u0646\u06af\u0647 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\u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648\u0628\u0627\u0632\u0648\u0647\u0627\u0644\u062a\u0631-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0645\u06cc\u0644\u0647 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u0627\u0633\u062a\u060c \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0628\u062f\u0646 \u0628\u0627\u0634\u0646\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u0628\u0627\u0632\u062f\u0645\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0627\u062f\u0647 \u0648 \u0645\u0627\u0647\u06cc\u0686\u0647 \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0628\u0627\u0644\u0627 \u0622\u0648\u0631\u062f\u0646 \u0645\u06cc\u0644\u0647 \u062a\u0627 \u062c\u0644\u0648\u06cc \u0634\u0627\u0646\u0647\u060c \u0642\u0633\u0645\u062a \u0628\u0627\u0644\u0627\u06cc \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062b\u0627\u0628\u062a \u0646\u06af\u0647 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class=\"e_single_related_link\">\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062f\u0631\u0627\u0632\u0646\u0634\u0633\u062a.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062f\u0631\u0627\u0632 \u0646\u0634\u0633\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\" 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\":\"10px\"} -->\n<div style=\"height:10px\" 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>\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a \u06cc\u0627 \u06a9\u0631\u0627\u0646\u0686 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u067e\u0627\u0647\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u0644\u0627 \u0633\u0631 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0627 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0648 \u062c\u062f\u0627 \u06a9\u0631\u062f\u0646 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646\u060c \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0628\u06cc\u0646 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0631\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0645\u0631\u062d\u0644\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0647\u06cc\u0686 \u0639\u0646\u0648\u0627\u0646 \u0636\u0631\u0628\u0647 \u0633\u0646\u06af\u06cc\u0646 \u0648\u0627\u0631\u062f \u0646\u06a9\u0646\u06cc\u062f \u0648 \u0628\u06cc\u0634\u200c\u0627\u0632\u062d\u062f \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u062e\u0648\u062f \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0646\u06cc\u0627\u06cc\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"10px\"} -->\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\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\/abs-and-hips-slimming-workout\/\" 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 \u0634\u06a9\u0645 \u067e\u0647\u0644\u0648<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0648\u0627\u0646\u0647 \u0627\u0632 \u06a9\u0646\u0627\u0631 \u067e\u0631\u0648\u0627\u0646\u0647 \u0627\u0632 \u062c\u0644\u0648\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0631\u0648\u0627\u0646\u0647-\u0627\u0632-\u06a9\u0646\u0627\u0631-\u067e\u0631\u0648\u0627\u0646\u0647-\u0627\u0632-\u062c\u0644\u0648_1_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0648\u0627\u0646\u0647 \u0627\u0632 \u06a9\u0646\u0627\u0631 \u067e\u0631\u0648\u0627\u0646\u0647 \u0627\u0632 \u062c\u0644\u0648<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 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u067e\u0627\u0647\u0627 \u0628\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0635\u0627\u0641 \u0648 \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0631\u0648\u06cc \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f \u0648 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u067e\u0631\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0646\u06af\u0627\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0645\u062f\u0646\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647\u200c\u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u0648 \u0633\u067e\u0633 \u0647\u0646\u06af\u0627\u0645 \u067e\u0631\u0634 \u062f\u0648\u0628\u0627\u0631\u0647 \u067e\u0627\u0647\u0627 \u0627\u0632 \u0647\u0645 \u062f\u0648\u0631 \u0634\u0648\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06cc\u06a9\u0628\u0627\u0631 \u062d\u0631\u06a9\u062a \u067e\u0631\u0648\u0627\u0646\u0647 \u0648 \u06cc\u06a9\u0628\u0627\u0631 \u062d\u0631\u06a9\u062a \u067e\u0631\u0648\u0627\u0646\u0647 \u0627\u0632 \u062c\u0644\u0648 \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<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\/abs-and-hips-slimming-workout\/\" 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 \u0634\u06a9\u0645 \u067e\u0647\u0644\u0648<\/a><\/div>\n\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<p class=\"wp-block-paragraph\"><strong>\u062c\u0644\u0633\u0647 \u062f\u0648\u0645<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u062d\u0631\u06a9\u062a<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0633\u062a \u0648 \u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0627\u0633\u062a\u067e \u062f\u0645\u0628\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0644\u0627\u0646\u06af \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u06cc\u0633\u062a\u0627 \u062a\u06a9\u06cc\u0647 \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062b\u0627\u0646\u06cc\u0647\u200c\u0627\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0644 \u0628\u0627\u0633\u0646 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f5\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0627 \u067e\u0647\u0644\u0648 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062a\u0646\u0627\u0648\u0628\u06cc <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f2\u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0637\u0646\u0627\u0628 \u0641\u0631\u0636\u06cc <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f2\u06f0\u062a\u0627\u06cc\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"\u0627\u0633\u062a\u067e \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/08\/15_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u062a\u067e \u062f\u0645\u0628\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\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u0628\u0631\u0648\u06cc \u06cc\u06a9 \u0633\u06a9\u0648 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u06cc\u0627 \u0633\u0647 \u06cc\u0627 \u0686\u0647\u0627\u0631 \u0639\u062f\u062f \u0627\u0633\u062a\u067e \u0631\u0648\u06cc \u0647\u0645 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0648 \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062e\u0648\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0628\u0627 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0628\u0627\u0644\u0627 \u0628\u0631\u0648\u06cc\u062f \u0648 \u0633\u067e\u0633 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0646\u06cc\u0632 \u06a9\u0646\u0627\u0631\u062a\u0627\u0646 \u062c\u0641\u062a \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0627 \u0647\u0645\u0627\u0646 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u067e\u0627\u06cc\u0627\u0646 \u062a\u06a9\u0631\u0627\u0631 \u0645\u0634\u062e\u0635 \u0628\u0627 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0646\u06cc\u0632 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:shortcode -->\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<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/07\/WhatsApp-Video-2022-07-15-at-6.12.48-PM.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u0631\u0627\u0647 \u0631\u0641\u062a\u0646\u06cc \u062f\u0645\u0628\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\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u062f\u0648 \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u0648 \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u062f\u0633\u062a\u0627\u0646 \u06a9\u0634\u06cc\u062f\u0647 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0627\u0628\u062a\u062f\u0627\u06cc \u062d\u0631\u06a9\u062a \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u06a9 \u06af\u0627\u0645 \u0628\u0644\u0646\u062f \u0631\u0648\u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u06cc \u0639\u0642\u0628 \u0631\u0648\u06cc \u0646\u0648\u06a9 \u067e\u0646\u062c\u0647 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f \u0648 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u0639\u0642\u0628\u06cc \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0631\u062e\u0648\u0631\u062f \u0646\u06a9\u0646\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0627\u0632 \u0634\u0635\u062a \u067e\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u0646\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627\u062d\u0631\u06a9\u062a \u06a9\u0631\u062f\u0647 \u0648 \u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u062c\u0644\u0648\u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \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:shortcode -->\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-reduce-glute-size\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0648\u0686\u06a9 \u06a9\u0631\u062f\u0646 \u0628\u0627\u0633\u0646 + \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u062a\u063a\u0630\u06cc\u0647\u200c\u0627\u06cc<\/a><\/div>\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<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/squats-benefits-and-tips\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646<\/a><\/div>\n\n<!-- \/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 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\u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634 \u0628\u0627\u0633\u0646<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0628\u0627\u0632\u06a9\u0631\u062f\u0646 \u067e\u0627 \u062f\u0631\u062d\u0627\u0644\u062a \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u0628\u0647 \u067e\u0647\u0644\u0648\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/01\/2.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0628\u0627\u0632\u06a9\u0631\u062f\u0646 \u067e\u0627 \u062f\u0631\u062d\u0627\u0644\u062a \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u0628\u0647 \u067e\u0647\u0644\u0648<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>\u0628\u0647 \u067e\u0647\u0644\u0648 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u0631\u0648\u06cc \u0647\u0645 \u0642\u0631\u0627\u0631\u0628\u06af\u06cc\u0631\u0646\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u067e\u0627\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627\u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b 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onclick=\"$(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>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647\u200c\u0647\u0645 \u0628\u0627\u0634\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u0639\u062f\u062f \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0633\u062a\u0627\u0646\u200c\u062a\u0627\u0646 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0631\u0648\u06cc \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u06cc \u062e\u0648\u062f \u0628\u0647 \u062a\u0646\u0627\u0648\u0628 \u0648 \u0628\u0647 \u0646\u0648\u0628\u062a \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>\u06a9\u0634\u0634 \u0648 \u0627\u0646\u0642\u0628\u0627\u0636 \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u0634\u0648\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u062f\u0633\u062a \u062e\u0648\u062f \u0628\u0647 \u062c\u0627\u06cc\u06cc \u0628\u06af\u06cc\u0631\u06cc\u062f \u062a\u0627 \u062a\u0639\u0627\u062f\u0644\u200c\u062a\u0627\u0646 \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0637\u0646\u0627\u0628 \u0632\u062f\u0646\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0637\u0646\u0627\u0628-\u0632\u062f\u0646.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0637\u0646\u0627\u0628 \u0632\u062f\u0646<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>\u0647\u0631 \u062f\u0648 \u0627\u0646\u062a\u0647\u0627\u06cc \u0637\u0646\u0627\u0628 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0637\u0646\u0627\u0628 \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u062e\u0648\u062f \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\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\u0644\u0646\u062f \u06a9\u0631\u062f\u0647\u060c \u0637\u0646\u0627\u0628 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0633\u0631 \u062e\u0648\u062f \u0639\u0628\u0648\u0631 \u062f\u0627\u062f\u0647 \u0648 \u0622\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0648\u0642\u062a\u06cc \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0645\u06cc\u200c\u0631\u0633\u062f \u0627\u0632 \u0631\u0648\u06cc \u0622\u0646 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-->\n<li>\u0637\u0646\u0627\u0628\u200c\u0632\u062f\u0646 \u0648\u0631\u0632\u0634\u06cc \u0647\u06cc\u062c\u0627\u0646 \u0627\u0646\u06af\u06cc\u0632 \u0627\u0633\u062a\u060c \u0633\u0631\u0639\u062a \u0639\u06a9\u0633\u200c\u0627\u0644\u0639\u0645\u0644 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 \u0686\u0627\u0644\u0634 \u0645\u06cc\u200c\u06a9\u0634\u062f \u0648 \u0628\u0647 \u0627\u0646\u0631\u0698\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0634\u062e\u0635\u06cc \u0628\u0627 \u0648\u0632\u0646 \u06f6\u06f8 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645\u060c \u062d\u062f\u0648\u062f \u06f3\u06f5\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u0637\u0648\u0644 \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u062f\u060c \u062f\u0631 \u0645\u0642\u0627\u06cc\u0633\u0647 \u0628\u0627 \u0628\u06cc\u0634 \u0627\u0632 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--><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/weight-gain-during-puberty\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0639\u0644\u062a \u0686\u0627\u0642\u06cc \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u0628\u0644\u0648\u063a \u0648 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0646<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0646\u06a9\u0627\u062a \u0645\u0647\u0645\u06cc \u06a9\u0647 \u0628\u0627\u06cc\u062f \u062f\u0631\u0628\u0627\u0631\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \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\">\u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u06af\u0641\u062a\u06cc\u0645 \u0646\u0648\u0639 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0648\u062c\u0648\u0627\u0646 \u0628\u0627\u06cc\u062f \u0628\u0627 \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06cc \u062f\u06cc\u06af\u0631\u060c \u0645\u062a\u0641\u0627\u0648\u062a \u0628\u0627\u0634\u062f \u0648 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0646\u06a9\u0627\u062a \u0632\u06cc\u0631 \u062f\u0631 \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/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\"> \u0647\u0631\u06af\u0632 \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0642\u0628\u0644 \u0627\u0632 \u0648\u0631\u0632\u0634 \u0631\u0627 \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/fitamin.ir\/mag\/warm-up-exercises\/\" data-type=\"post\" data-id=\"405\">\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646<\/a> \u0642\u0628\u0644 \u0627\u0632 \u0647\u0631 \u0648\u0631\u0632\u0634\u06cc \u0644\u0627\u0632\u0645 \u0627\u0633\u062a. \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0639\u0636\u0644\u0627\u062a \u0634\u0645\u0627 \u0631\u0627 \u06af\u0631\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0627\u062d\u062a\u0645\u0627\u0644\u06cc \u062f\u0631 \u0637\u0648\u0644 \u0648\u0631\u0632\u0634 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0639\u0636\u0644\u0627\u062a \u0648 \u0645\u0641\u0627\u0635\u0644 \u0634\u0645\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u067e\u0633 \u0627\u0632 \u062a\u0645\u0627\u0645 \u0634\u062f\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0633\u0631\u062f\u06a9\u0631\u062f\u0646\u0650 \u0628\u062f\u0646\u060c \u0641\u0631\u0627\u0645\u0648\u0634 \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<h3 class=\"wp-block-heading\"> \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0631\u062f\u06cc\u0648 \u0647\u0645 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\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\n<h3 class=\"wp-block-heading\">\u062f\u0631 \u0627\u0646\u062a\u062e\u0627\u0628 \u0648\u0632\u0646\u0647\u200c\u062a\u0627\u0646 \u062f\u0642\u062a \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u062a\u0645\u0627 \u0648\u0632\u0646\u0647\u200c\u0627\u06cc \u062f\u0631 \u062d\u062f \u062a\u0648\u0627\u0646 \u062e\u0648\u062f \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f. \u0648\u0632\u0646\u0647 \u0627\u06cc \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u062e\u06cc\u0644\u06cc \u0633\u0646\u06af\u06cc\u0646 \u06cc\u0627 \u0633\u0628\u06a9 \u0646\u0628\u0627\u0634\u062f. \u062f\u0631 \u0645\u0627\u0647\u200c\u0647\u0627\u06cc \u0627\u0648\u0644 \u0628\u0627 \u0627\u062d\u062a\u06cc\u0627\u0637 \u06a9\u0627\u0631 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\u0628\u0632\u0646\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<h3 class=\"wp-block-heading\">\u062a\u063a\u06cc\u06cc\u0631\u0627\u062a\u06cc \u062f\u0631 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc\u200c\u062a\u0627\u0646 \u0628\u062f\u0647\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0627\u0648\u0647\u200c\u0628\u0631 \u0648\u0631\u0632\u0634\u060c \u0627\u06cc\u062c\u0627\u062f \u0641\u0642\u0637 \u0686\u0646\u062f \u062a\u063a\u06cc\u06cc\u0631 \u062f\u06cc\u06af\u0631 \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0648 \u0633\u0644\u0627\u0645\u062a\u06cc\u200c\u062a\u0627\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0628\u0631\u0627\u06cc \u0645\u062b\u0627\u0644 \u0627\u06af\u0631 \u0639\u0627\u0634\u0642 \u0641\u06cc\u0644\u0645 \u062f\u06cc\u062f\u0646 \u0647\u0633\u062a\u06cc\u062f \u0628\u0647 \u0647\u0646\u06af\u0627\u0645 \u062a\u0645\u0627\u0634\u0627\u06cc \u0641\u06cc\u0644\u0645\u060c \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u062f (\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/sit-up-benefits-and-tips\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a<\/a> \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b \u06cc\u0627 \u062f\u0645\u0628\u0644 \u0628\u0632\u0646\u06cc\u062f \u06cc\u0627 \u0631\u0648\u06cc \u062f\u0648\u0686\u0631\u062e\u0647 \u062b\u0627\u0628\u062a \u0631\u06a9\u0627\u0628 \u0628\u0632\u0646\u06cc\u062f.)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0647 \u0634\u0645\u0627 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u0645 \u0628\u0627 \u062f\u0648\u0686\u0631\u062e\u0647 \u0628\u0647 \u0645\u062f\u0631\u0633\u0647 \u0628\u0631\u0648\u06cc\u062f \u06cc\u0627 \u0645\u0633\u06cc\u0631 \u0631\u0627 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u06a9\u0646\u06cc\u062f. \u0628\u0647 \u062c\u0627\u06cc \u0622\u0633\u0627\u0646\u0633\u0648\u0631 \u06cc\u0627 \u067e\u0644\u0647 \u0628\u0631\u0642\u06cc \u0627\u0632 \u067e\u0644\u0647\u200c\u0647\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u0647\u0631 \u0634\u0628 \u06f9 \u062a\u0627 \u06f1\u06f0 \u0633\u0627\u0639\u062a \u062e\u0648\u0627\u0628 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. <a href=\"https:\/\/fitamin.ir\/mag\/how-smoking-affects-your-workout\/\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/how-smoking-affects-your-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0633\u06cc\u06af\u0627\u0631<\/a> \u0646\u06a9\u0634\u06cc\u062f\u060c \u0647\u0631\u06af\u0632 \u0627\u0644\u06a9\u0644 \u0646\u0646\u0648\u0634\u06cc\u062f \u0648 \u0647\u06cc\u0686 \u0646\u0648\u0639 \u0645\u0648\u0627\u062f \u0645\u062e\u062f\u0631\u06cc \u0631\u0627 \u0627\u0645\u062a\u062d\u0627\u0646 \u0647\u0645 \u0646\u06a9\u0646\u06cc\u062f. \u0628\u0627 \u0627\u06cc\u0646 \u06a9\u0627\u0631\u060c \u0638\u0631\u0641 \u0686\u0646\u062f \u0633\u0627\u0644\u060c \u0634\u0645\u0627 \u062a\u0628\u062f\u06cc\u0644 \u0628\u0647 \u06cc\u06a9 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0645\u06cc\u200c\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=\"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\/02\/teenager.jpg\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646\" class=\"wp-image-45113\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/02\/teenager.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/02\/teenager-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\"> \u062a\u063a\u0630\u06cc\u0647 \u0627\u0635\u0648\u0644\u06cc \u0648 \u0645\u0646\u0627\u0633\u0628 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0648\u0632\u0627\u0646\u0647 \u06f3 \u0648\u0639\u062f\u0647 \u0648 \u06f2 \u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc \u0633\u0627\u0644\u0645 \u0628\u062e\u0648\u0631\u06cc\u062f. \u062d\u0648\u0627\u0633\u200c\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0648\u0639\u062f\u0647 \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u06a9\u0646\u06cc\u062f!  \u0622\u0628 \u0641\u0631\u0627\u0648\u0627\u0646 \u0628\u0646\u0648\u0634\u06cc\u062f. \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0646\u0648\u0634\u06cc\u062f\u0646\u06cc\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u0637\u0639\u0645\u200c\u062f\u0627\u0631 \u0647\u0645 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u063a\u0630\u0627\u0647\u0627\u06cc \u0646\u0627\u0633\u0627\u0644\u0645 \u0648 \u0641\u0633\u062a\u200c\u0641\u0648\u062f\u06cc \u06a9\u0645\u062a\u0631 \u0628\u062e\u0648\u0631\u06cc\u062f. \u0686\u0646\u06cc\u0646 \u063a\u0630\u0627\u0647\u0627\u06cc\u06cc \u0627\u063a\u0644\u0628 \u067e\u0631 \u0627\u0632 \u0686\u0631\u0628\u06cc \u0646\u0627\u0633\u0627\u0644\u0645\u060c 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\u0628\u06cc\u0634\u062a\u0631 \u062f\u06cc\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0632\u06cc\u0627\u062f \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0631\u062f\u0646 \u0633\u06cc\u0646\u0647 \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u062f\u062a\u0631\u06cc\u0646 \u0639\u0627\u062f\u0627\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u067e\u0633\u0631\u0647\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646 \u062f\u0686\u0627\u0631 \u0622\u0646 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u062f\u0631 \u06f2\u06f0 \u0633\u0627\u0644\u06af\u06cc \u0639\u0636\u0644\u0627\u062a \u0633\u06cc\u0646\u0647 \u0622\u0646\u200c\u0642\u062f\u0631 \u0631\u0634\u062f \u06a9\u0631\u062f\u0647 \u0648 \u062e\u0634\u06a9 \u0634\u062f\u0647\u200c\u0627\u0646\u062f \u06a9\u0647 \u0645\u0627\u0646\u0646\u062f \u0627\u0646\u0633\u0627\u0646\u200c\u0647\u0627\u06cc \u0646\u062e\u0633\u062a\u06cc\u0646 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f. \u0647\u0631 \u0628\u0627\u0631 \u06a9\u0647 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\u062f\u0627\u0631\u062f\u060c \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u062a. \u0628\u062f\u0646 \u06cc\u06a9 \u0646\u0648\u062c\u0648\u0627\u0646 \u0647\u0646\u0648\u0632 \u062f\u0631 \u062d\u0627\u0644 \u0631\u0634\u062f \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u0647 \u0635\u0641\u062d\u0647 \u0631\u0634\u062f\u062a\u0627\u0646 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u0646\u0634\u0648\u062f\u060c \u0628\u0627\u06cc\u062f \u0627\u0632 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646 \u067e\u0631\u0647\u06cc\u0632 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u06f1\u06f8 \u0633\u0627\u0644\u06af\u06cc \u0647\u0633\u062a\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06a9\u0645\u200c\u06a9\u0645 \u0627\u0635\u0648\u0644 \u0648\u0632\u0646 \u0633\u0646\u06af\u06cc\u0646 \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u060c \u0627\u0645\u0627 \u0627\u06af\u0631 \u062d\u062f\u0648\u062f \u06f1\u06f5 \u0633\u0627\u0644 \u062f\u0627\u0631\u06cc\u062f\u060c \u0628\u0627\u06cc\u062f \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc_\u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u0647\u06cc\u062f \u0648 \u0642\u0628\u0644 \u0627\u0632 \u0628\u0631\u062f\u0627\u0634\u062a\u0646 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u060c \u0641\u0631\u0645 \u062f\u0631\u0633\u062a \u0622\u0646 \u0631\u0627 \u06cc\u0627\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u062a\u063a\u0630\u06cc\u0647 \u0628\u0631\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0647 \u0686\u0647 \u0635\u0648\u0631\u062a \u0628\u0627\u0634\u062f\u061f<\/h2>\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\/10\/Frame-1-60-compressed-1.jpg\" alt=\"\u062a\u063a\u0630\u06cc\u0647 \u0628\u0631\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\" class=\"wp-image-45075\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/Frame-1-60-compressed-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/Frame-1-60-compressed-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0628\u062f\u0646\u0633\u0627\u0632 \u0646\u0648\u062c\u0648\u0627\u0646\u060c \u0641\u0631\u0635\u062a\u06cc \u0628\u0631\u0627\u06cc \u0627\u06cc\u062c\u0627\u062f \u0639\u0627\u062f\u0627\u062a \u062e\u0648\u0628 \u063a\u0630\u0627\u06cc\u06cc \u062f\u0631 \u0633\u0646\u06cc\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u062f\u0627\u0631\u06cc\u062f. \u0627\u06af\u0631 \u0648\u0632\u0646 \u0634\u0645\u0627 \u06a9\u0645 \u0627\u0633\u062a \u0648 \u0642\u0635\u062f \u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u062f\u0627\u0631\u06cc\u062f\u060c \u0627\u0632 \u0647\u0645\u06cc\u0646 \u0627\u0628\u062a\u062f\u0627\u06cc \u06a9\u0627\u0631 \u062d\u062c\u0645 \u062a\u0645\u06cc\u0632 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f\u060c \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u067e\u06cc\u0686\u06cc\u062f\u0647 \u0645\u0627\u0646\u0646\u062f \u0646\u0627\u0646 \u06af\u0646\u062f\u0645 \u06a9\u0627\u0645\u0644\u060c \u0628\u0644\u063a\u0648\u0631 \u062c\u0648 \u062f\u0648\u0633\u0631\u060c <a href=\"https:\/\/fitamin.ir\/mag\/why-rice-is-your-ideal-carb\/\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/why-rice-is-your-ideal-carb\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0628\u0631\u0646\u062c \u0642\u0647\u0648\u0647\u200c\u0627\u06cc<\/a>\u060c \u0633\u06cc\u0628 \u0632\u0645\u06cc\u0646\u06cc\u060c \u0645\u06cc\u0648\u0647\u200c\u0647\u0627 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u062a\u0627\u0645\u06cc\u0646 \u06a9\u0646\u06cc\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u0646\u0648\u0627\u0639 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u200c\u0647\u0627 \u0645\u0627\u0646\u0646\u062f \u0645\u0627\u0647\u06cc \u062a\u0646\u060c \u0645\u0631\u063a\u060c \u0645\u0627\u0647\u06cc\u060c \u067e\u0646\u06cc\u0631 \u0648 \u0634\u06cc\u06a9\u200c\u0647\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0631\u0627 \u062f\u0631 \u062a\u063a\u0630\u06cc\u0647 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0648 \u0631\u0634\u062f \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0645\u0627\u0646\u0646\u062f <a href=\"https:\/\/fitamin.ir\/mag\/healthy-oils-in-building-muscle\/\" data-type=\"post\" data-id=\"40036\" target=\"_blank\" rel=\"noreferrer noopener\">\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646\u060c \u0631\u0648\u063a\u0646 \u0645\u0627\u0647\u06cc<\/a>\u060c \u06a9\u0631\u0647 \u0637\u0628\u06cc\u0639\u06cc \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc \u0648 \u0622\u062c\u06cc\u0644 \u0645\u062a\u0639\u0627\u062f\u0644 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647 \u062e\u0648\u062f \u0627\u0641\u062a\u062e\u0627\u0631 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062f\u0627\u0646\u06cc\u062f \u062d\u062c\u0645 \u062a\u0645\u06cc\u0632 \u0686\u06cc\u0633\u062a. \u0686\u0631\u0627\u06a9\u0647\u060c \u0628\u0633\u06cc\u0627\u0631\u06cc \u06a9\u0647 \u062f\u0631 \u067e\u06cc \u0648\u0632\u0646 \u0648 \u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646\u060c \u0647\u0633\u062a\u0646\u062f <a href=\"https:\/\/fitamin.ir\/mag\/dirty-bulking-in-bodybuilding\/\" target=\"_blank\" data-type=\"post\" data-id=\"39470\" rel=\"noreferrer noopener\">\u062d\u062c\u0645 \u06a9\u062b\u06cc\u0641 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f!<\/a> (\u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0627\u0644\u0631\u06cc\u200c\u0647\u0627\u06cc \u0632\u06cc\u0627\u062f \u0648\u0644\u06cc \u0628\u06cc\u200c\u0627\u0631\u0632\u0634 \u0648 \u0646\u0627\u0633\u0627\u0644\u0645 \u0645\u062b\u0644 \u0646\u0648\u0634\u0627\u0628\u0647 \u0648 \u0628\u0633\u062a\u0646\u06cc).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u062f\u0631 \u0647\u0645\u06cc\u0646 \u0627\u0628\u062a\u062f\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u063a\u0630\u06cc\u0647 \u0634\u0645\u0627 \u0627\u0635\u0648\u0644\u06cc \u0648 \u0628\u0631 \u067e\u0627\u06cc\u0647 \u062d\u062c\u0645 \u062a\u0645\u06cc\u0632 \u0628\u0627\u0634\u062f \u062e\u06cc\u0644\u06cc \u0632\u0648\u062f \u0628\u0647 \u06cc\u06a9 \u0627\u0644\u06af\u0648 \u062f\u0631 \u0645\u062f\u0631\u0633\u0647 \u0648 \u0628\u06cc\u0646 \u0647\u0645\u200c\u0633\u0627\u0644\u0627\u0646 \u062e\u0648\u062f \u0648 \u062d\u062a\u06cc \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u06cc\u0646 \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u062a\u0628\u062f\u06cc\u0644 \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\u062f! \u06a9\u0633\u06cc \u06a9\u0647 \u0647\u0645\u0647 \u0627\u0646\u062f\u0627\u0645 \u0627\u0648 \u0631\u0627 \u062a\u062d\u0633\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0627\u0632 \u0627\u0648 \u0645\u0634\u0627\u0648\u0631\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u0646\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\">\u0622\u06cc\u0627 \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0627\u062c\u0627\u0632\u0647 \u0645\u0635\u0631\u0641 \u0627\u0633\u062a\u0631\u0648\u0626\u06cc\u062f \u0648 \u062f\u0627\u0631\u0648 \u0631\u0627 \u062f\u0627\u0631\u0646\u062f\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0647 \u0628\u0647 \u0647\u06cc\u0686 \u0639\u0646\u0648\u0627\u0646. \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0646\u06cc\u0627\u0632\u06cc \u0628\u0647 \u0645\u0635\u0631\u0641 \u062f\u0627\u0631\u0648 \u0648 \u0627\u0633\u062a\u0631\u0648\u0626\u06cc\u062f \u0646\u06cc\u0633\u062a. \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062f\u0631 \u0645\u062d\u06cc\u0637 \u0628\u0627\u0634\u06af\u0627\u0647\u060c \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0628\u0632\u0631\u06af\u0633\u0627\u0644 \u0648 \u0628\u0627\u0633\u0627\u0628\u0642\u0647 \u0645\u0642\u0627\u06cc\u0633\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0622\u0631\u0632\u0648 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0632\u0648\u062f\u062a\u0631 \u0628\u0647 \u0628\u062f\u0646 \u0622\u0646\u200c\u0647\u0627 \u0628\u0631\u0633\u06cc\u062f\u060c \u06cc\u0627 \u062d\u062a\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u0642\u0635\u062f \u0641\u0631\u0648\u0634 \u062f\u0627\u0631\u0648 \u0628\u0647 \u0634\u0645\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b \u0627\u0645\u0627 \u0642\u0637\u0639\u0627 \u0645\u062c\u0627\u0632 \u0628\u0647 \u0645\u0635\u0631\u0641 \u0647\u06cc\u0686\u200c\u06af\u0648\u0646\u0647 \u062f\u0627\u0631\u0648 \u0648 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0646\u06cc\u0633\u062a\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0637\u0628\u06cc\u0639\u06cc \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u06cc \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632\u0634 \u0631\u0627 \u062a\u0648\u0644\u06cc\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0634\u0645\u0627 \u0628\u0647\u200c\u0647\u06cc\u0686\u200c\u0648\u062c\u0647 \u0646\u0628\u0627\u06cc\u062f \u062a\u0639\u0627\u062f\u0644 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0633\u0646\u060c \u0645\u062e\u062a\u0644 \u06a9\u0646\u06cc\u062f. \u0641\u0642\u0637 \u0642\u0648\u06cc \u0628\u0627\u0634\u06cc\u062f \u0648 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0648\u062f \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f. \u0628\u0647 \u0627\u06cc\u0646 \u0641\u06a9\u0631 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u062a\u0628\u062f\u06cc\u0644 \u0628\u0647 \u06cc\u06a9 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\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\/nutrition-plan-to-build-muscle-mass\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u061b \u0628\u0647\u062a\u0631\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc<\/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\">\u0628\u0631\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0627\u0632 \u06a9\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u06af\u06cc\u0631\u0645\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0628\u0627\u06cc\u062f \u0627\u0632 \u0647\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c \u0627\u06cc\u0646\u062a\u0631\u0646\u062a\u06cc \u06cc\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u062f\u0648\u0633\u062a\u0627\u0646\u200c\u062a\u0627\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0686\u0631\u0627\u06a9\u0647 \u0634\u0631\u0627\u06cc\u0637 \u0647\u0631 \u0634\u062e\u0635 \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a. \u0645\u0631\u0628\u06cc \u0641\u0642\u0637 \u0628\u0631\u0627\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u062f\u0627\u062f\u0646 \u0646\u06cc\u0633\u062a \u0628\u0644\u06a9\u0647 \u0628\u0627\u06cc\u062f \u0646\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u062d\u0631\u06a9\u0627\u062a \u0631\u0627 \u0628\u0647 \u0634\u0645\u0627 \u0622\u0645\u0648\u0632\u0634 \u062f\u0647\u062f \u0648 \u067e\u0627\u0633\u062e \u0633\u0648\u0627\u0644\u0627\u062a \u0634\u0645\u0627 \u0631\u0627 \u0647\u0645 \u0628\u062f\u0647\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a\u061b \u06cc\u06a9 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0645\u0641\u0635\u0644\u06cc \u062f\u0631 \u0633\u0646 \u06a9\u0645\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0634\u0645\u0627 \u0631\u0627 \u062a\u0627 \u0633\u0627\u0644\u200c\u0647\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0646\u062f \u0648 \u0622\u0632\u0627\u0631 \u062f\u0647\u062f. \u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0645\u0646\u0627\u0633\u0628 \u0628\u0627 \u0634\u0631\u0627\u06cc\u0637 \u0634\u062e\u0635\u06cc\u200c\u062a\u0627\u0646\u060c \u0645\u0627 <strong><a href=\"https:\/\/fitamin.ir\/build-muscle\/\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/build-muscle\/\">\u0641\u06cc\u062a\u0627\u0645\u06cc\u0646<\/a> <\/strong>\u0631\u0627 \u0628\u0647 \u0634\u0645\u0627 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645. \u0628\u0627 \u0646\u0635\u0628 \u0628\u0631\u0646\u0627\u0645\u0647 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646\u060c \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u0634\u062e\u0635\u06cc \u062e\u0648\u062f \u0631\u0627 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f. \u062f\u0631 \u062d\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u062a\u0627\u0646 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0627\u0645 \u0633\u0648\u0627\u0644\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u0645\u0631\u0628\u06cc \u062f\u0631 \u0645\u06cc\u0627\u0646 \u0628\u06af\u0630\u0627\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<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634 \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645\u200c\u200e\u0634\u0627\u0646 \u06a9\u0645\u06a9 \u0632\u06cc\u0627\u062f\u06cc \u06a9\u0646\u062f. \u0627\u0644\u0628\u062a\u0647 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0627\u0646\u062a\u062e\u0627\u0628 \u0646\u0648\u0639 \u0648\u0631\u0632\u0634\u200c\u200c \u0648 \u0646\u062d\u0648\u0647\u200c\u06cc \u0627\u0646\u062c\u0627\u0645 \u0622\u0646\u200c\u060c \u062f\u0642\u062a \u06a9\u0631\u062f \u0648 \u062a\u0641\u0627\u0648\u062a \u0628\u062f\u0646 \u0646\u0648\u062c\u0648\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0633\u0627\u06cc\u0631 \u0633\u0646\u06cc\u0646 \u062f\u0631 \u0646\u0638\u0631 \u06af\u0631\u0641\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0628\u0647 \u0645\u0648\u0636\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u067e\u0631\u062f\u0627\u062e\u062a\u06cc\u0645 \u0648 \u062a\u0645\u0627\u0645 \u0646\u06a9\u0627\u062a \u0645\u0647\u0645 \u062f\u0631 \u0631\u0627\u0628\u0637\u0647 \u0628\u0627 \u0622\u0646 \u0631\u0627 \u0628\u06cc\u0627\u0646 \u06a9\u0631\u062f\u06cc\u0645. \u0647\u0645\u0686\u0646\u06cc\u0646 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062f\u0648\u0631\u0647\u200c\u06cc \u0633\u0646\u06cc \u0631\u0627 \u0646\u06cc\u0632 \u0627\u0631\u0627\u0626\u0647 \u062f\u0627\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-1761126806233\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0631\u0634\u062f \u0646\u0648\u062c\u0648\u0627\u0646 \u0631\u0627 \u0645\u062e\u062a\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062e\u06cc\u0631\u060c \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0631\u0634\u062f \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0645\u062e\u062a\u0644 \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f\u061b \u0628\u0644\u06a9\u0647 \u0628\u0627 \u062a\u062d\u0631\u06cc\u06a9 \u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0634\u062f\u060c \u0645\u0648\u062c\u0628 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f \u0646\u06cc\u0632 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062a\u0646\u0647\u0627 \u0639\u0627\u0645\u0644\u0650 \u0627\u062e\u062a\u0644\u0627\u0644 \u062f\u0631 \u0631\u0634\u062f\u060c \u0634\u0631\u06a9\u062a \u062f\u0631 \u0645\u0633\u0627\u0628\u0642\u0627\u062a \u0648 \u0645\u0635\u0631\u0641 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1761126883310\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0686\u0647 \u0633\u0646\u06cc \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0645\u062c\u0627\u0632 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u062d\u062f\u0627\u0642\u0644 \u06f1\u06f5 \u0633\u0627\u0644\u0647 \u0628\u0627\u0634\u06cc\u062f \u06cc\u0627 \u0628\u0644\u0648\u063a \u0634\u0645\u0627 \u0634\u0631\u0648\u0639 \u0634\u062f\u0647 \u0628\u0627\u0634\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1761127902399\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0645 \u062f\u0631 \u0646\u0648\u062c\u0648\u0627\u0646\u06cc\u060c \u062d\u062c\u0645 \u0628\u06af\u06cc\u0631\u0645 \u0648 \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0627\u062f \u0628\u0633\u0627\u0632\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062e\u06cc\u0631 \u0631\u0634\u062f \u0634\u0645\u0627 \u062f\u0631 \u0646\u0648\u062c\u0648\u0627\u0646\u06cc \u0622\u0647\u0633\u062a\u0647 \u0627\u0633\u062a \u0648 \u0686\u0646\u06cc\u0646 \u0647\u062f\u0641\u06cc \u0628\u0631\u0627\u06cc \u0633\u0646 \u0632\u06cc\u0631 \u06f1\u06f9 \u0633\u0627\u0644 \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a \u0686\u0631\u0627\u06a9\u0647 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 \u0631\u0634\u062f \u0634\u0645\u0627 \u0622\u0633\u06cc\u0628 \u0628\u0632\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1761128032471\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0645\u06a9\u0645\u0644 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u062e\u0648\u0631\u0646\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062e\u06cc\u0631 \u0645\u0635\u0631\u0641 \u0647\u0631\u06af\u0648\u0646\u0647 \u0645\u06a9\u0645\u0644 \u0648 \u062f\u0627\u0631\u0648 \u0648 \u0622\u0645\u067e\u0648\u0644 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u0633\u0646 \u0646\u0648\u062c\u0648\u0627\u0646\u06cc \u0645\u0645\u0646\u0648\u0639 \u0627\u0633\u062a \u0686\u0631\u0627\u06a9\u0647 \u0627\u06cc\u0646 \u0645\u062d\u0635\u0648\u0644\u0627\u062a \u0628\u0631\u0627\u06cc \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u0633\u0627\u062e\u062a\u0647 \u0634\u062f\u0647\u200c\u0627\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1761128085374\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0633\u0646 \u06f1\u06f4 \u0633\u0627\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647\u060c \u0628\u0647\u200c\u0634\u0631\u0637\u06cc \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0633\u0628\u06a9\u060c \u0627\u06cc\u0645\u0646 \u0648 \u0632\u06cc\u0631 \u0646\u0638\u0631 \u0645\u0631\u0628\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1761128102790\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0641\u0648\u0627\u06cc\u062f \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u062f\u062e\u062a\u0631 \u0686\u06cc\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u062f\u062e\u062a\u0631\u0627\u0646 \u0646\u0648\u062c\u0648\u0627\u0646 \u0628\u0627\u0639\u062b \u0627\u0639\u062a\u0645\u0627\u062f\u0628\u0647\u200c\u0646\u0641\u0633 \u0628\u06cc\u0634\u062a\u0631\u060c \u0628\u0647\u0628\u0648\u062f \u0641\u0631\u0645 \u0628\u062f\u0646\u060c \u062a\u0642\u0648\u06cc\u062a \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u0648 \u062d\u0641\u0638 \u0648\u0632\u0646 \u0633\u0627\u0644\u0645 \u0645\u06cc\u0634\u0648\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1761128146598\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0644\u0627\u063a\u0631 \u0686\u06af\u0648\u0646\u0647 \u0628\u0627\u06cc\u062f \u0628\u0627\u0634\u062f\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0644\u0627\u063a\u0631 \u0628\u0627\u06cc\u062f \u062d\u0631\u06a9\u0627\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0633\u0627\u062f\u0647 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u062a\u063a\u0630\u06cc\u0647 \u067e\u0631\u06a9\u0627\u0644\u0631\u06cc \u0633\u0627\u0644\u0645 \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1761128211094\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u0633\u0646 \u06f1\u06f3 \u0633\u0627\u0644\u06af\u06cc \u067e\u0633\u0631 \u0645\u062c\u0627\u0632 \u0627\u0633\u062a\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0627\u06af\u0631 \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9\u060c \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u0648 \u0632\u06cc\u0631\u0646\u0638\u0631 \u0645\u0631\u0628\u06cc \u0628\u0627\u0634\u062f\u060c \u0645\u062c\u0627\u0632 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1761128252206\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0633\u0646 \u06f1\u06f2 \u0633\u0627\u0644 \u0645\u062c\u0627\u0632 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0641\u0642\u0637 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0628\u06a9 \u0648 \u0639\u0645\u0648\u0645\u06cc \u0645\u0627\u0646\u0646\u062f \u0634\u0646\u0627\u060c \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647 \u0648 \u062d\u0631\u06a9\u0627\u062a \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0645\u062c\u0627\u0632 \u0627\u0633\u062a.<\/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.livestrong.com\/article\/489619-perfect-age-for-bodybuilding\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">livestrong<\/a> &#8211; <a href=\"https:\/\/teens.webmd.com\/\" data-type=\"URL\" data-id=\"https:\/\/teens.webmd.com\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">teens.webmd<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0622\u06cc\u0627 \u0648\u0631\u0632\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f \u0622\u06cc\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0628\u0627 \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06cc \u062f\u06cc\u06af\u0631 \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a\u061f \u0686\u0647 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u0628\u0631\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f \u062f\u0631 \u0627\u0628\u062a\u062f\u0627\u06cc \u06a9\u0627\u0631 \u062a\u0628\u0631\u06cc\u06a9 \u0645\u06cc\u200c\u06af\u0648\u06cc\u06cc\u0645 \u06a9\u0647 \u062f\u0631 \u0632\u0645\u0627\u0646 \u0628\u0633\u06cc\u0627\u0631 \u062e\u0648\u0628\u06cc \u0628\u0647 \u0641\u06a9\u0631 \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645 \u062e\u0648\u062f [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":82016,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2,5],"tags":[212],"class_list":["post-4687","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-science","tag-212"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/4687","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\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/comments?post=4687"}],"version-history":[{"count":78,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/4687\/revisions"}],"predecessor-version":[{"id":83728,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/4687\/revisions\/83728"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/82016"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=4687"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=4687"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=4687"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}