{"id":4946,"date":"2025-04-10T11:00:50","date_gmt":"2025-04-10T07:30:50","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=4946"},"modified":"2026-01-05T11:55:14","modified_gmt":"2026-01-05T08:25:14","slug":"workout-with-boxing-bag","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/workout-with-boxing-bag\/","title":{"rendered":"\u0622\u0645\u0648\u0632\u0634 \u0628\u0648\u06a9\u0633 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646 \u0648 \u0645\u0634\u062a\u200c\u0632\u062f\u0646 \u0628\u0647 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647\u200c\u0647\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u0628\u0631\u0627\u06cc \u0628\u0648\u06a9\u0633\u0648\u0631\u0647\u0627 \u0648 \u0639\u0644\u0627\u0642\u0647\u200c\u0645\u0646\u062f\u0627\u0646 \u0628\u0647 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0631\u0632\u0645\u06cc \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0686\u06af\u0648\u0646\u0647 \u0622\u0645\u0648\u0632\u0634 \u0628\u0648\u06a9\u0633 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u0645\u061f<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0627\u06cc\u062f \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u062c\u0627\u0644\u0628 \u0628\u0627\u0634\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0647\u0645\u06cc\u0646 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u06f1\u06f5\u060c \u06f1\u06f6 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0639\u0644\u0627\u0648\u0647\u200c\u0628\u0631 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc\u060c \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0648 \u0628\u0627\u0644\u0627\u062a\u0646\u0647\u200c\u062a\u0627\u0646 \u0631\u0627 \u062d\u0633\u0627\u0628\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0648 \u0639\u0636\u0644\u0627\u0646\u06cc \u06a9\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0622\u0645\u0648\u0632\u0634 \u0628\u0648\u06a9\u0633 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0645\u0631\u062d\u0644\u0647 \u0628\u0647 \u0645\u0631\u062d\u0644\u0647 \u0631\u0627 \u062a\u0648\u0636\u06cc\u062d \u062e\u0648\u0627\u0647\u06cc\u0645 \u062f\u0627\u062f \u0648 \u0645\u06cc\u200c\u06af\u0648\u06cc\u06cc\u0645 \u06a9\u0647 \u0686\u06af\u0648\u0646\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0646\u0647\u0627 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0628\u0631\u0627\u06cc \u062e\u0648\u062f\u062a\u0627\u0646 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0686\u0631\u0628\u06cc\u200c \u0633\u0648\u0632 \u0648 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632 \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u062a\u0631\u062a\u06cc\u0628 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u0622\u0645\u0648\u0632\u0634-\u0628\u0648\u06a9\u0633-\u0628\u0647-\u0635\u0648\u0631\u062a-\u06af\u0627\u0645-\u0628\u0647-\u06af\u0627\u0645\">\u0622\u0645\u0648\u0632\u0634 \u0628\u0648\u06a9\u0633 \u0628\u0647 \u0635\u0648\u0631\u062a \u06af\u0627\u0645 \u0628\u0647 \u06af\u0627\u0645 <\/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\">\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0647\u0645 \u0645\u0627\u0646\u0646\u062f \u0648\u0631\u0632\u200c\u0634\u200c\u0647\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0627\u0635\u0648\u0644 \u0648 \u0645\u0631\u0627\u062d\u0644\u06cc \u062f\u0627\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0645\u0631\u0627\u062d\u0644 \u0645\u062e\u062a\u0644\u0641 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0648 \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-\u062d\u0631\u06a9\u062a-\u0645\u0634\u062a-\u0645\u0633\u062a\u0642\u06cc\u0645-jab\">\u06f1. \u062d\u0631\u06a9\u062a \u0645\u0634\u062a \u0645\u0633\u062a\u0642\u06cc\u0645 (Jab)<\/h3>\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\"><img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2019\/06\/\u06f1.gif\" alt=\"\" class=\"wp-image-19680\"\/><\/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\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0647\u0645\u0627\u0646 \u067e\u0631\u062a\u0627\u0628 \u062f\u0633\u062a \u0628\u0647 \u0633\u0645\u062a \u062d\u0631\u06cc\u0641 \u06cc\u0627 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0634\u0645\u0627\u0633\u062a. \u0628\u0639\u062f \u0627\u0632 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u062f\u0631 \u0628\u0648\u06a9\u0633 \u06af\u0627\u0631\u062f \u0645\u06cc\u200c\u06af\u06cc\u0631\u06cc\u062f\u060c \u0628\u0627 \u067e\u0631\u062a\u0627\u0628 \u062f\u0633\u062a \u062c\u0644\u0648\u06cc\u06cc \u06cc\u0627 \u0628\u0647 \u0627\u0635\u0637\u0644\u0627\u062d\u0650 \u0628\u0648\u06a9\u0633\u0648\u0631\u0647\u0627 \u062f\u0633\u062a \u0633\u0628\u06a9\u200c\u062a\u0627\u0646\u060c \u06cc\u06a9\u200c\u0628\u0627\u0631 \u062d\u0631\u06a9\u062a Jab \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0645\u06cc\u0632\u0627\u0646 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0641\u0631\u062f \u06f8\u06f0 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u06f4\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/li>\n\n\n\n<li>\u0641\u0631\u062f \u06f6\u06f0 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u06f3\u06f5 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/li>\n<\/ul>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0645\u0642\u0627\u0628\u0644 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0634\u062a\u0647 \u0648 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0646\u0647\u0627\u06cc\u062a \u0633\u0631\u0639\u062a\u060c \u062f\u0633\u062a \u062c\u0644\u0648\u06cc\u06cc \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0646\u0645\u0627\u06cc\u06cc\u062f \u0648 \u0628\u0647 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0645\u0634\u062a \u0628\u0632\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0647\u200c\u0633\u0631\u0639\u062a\u060c \u062f\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u0639\u0642\u0628 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u0628\u0647 \u0635\u0648\u0631\u062a\u200c\u062a\u0627\u0646 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0648\u0636\u0639\u06cc\u062a \u062e\u0648\u062f \u0631\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0628\u0627 \u062f\u0633\u062a \u062f\u06cc\u06af\u0631\u062a\u0627\u0646 \u0646\u06cc\u0632 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647: <\/strong>\u062d\u0631\u06a9\u062a \u0645\u0634\u062a \u0645\u0633\u062a\u0642\u06cc\u0645\u060c \u06cc\u06a9\u06cc \u0627\u0632 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631\u06cc\u0646 \u0645\u0634\u062a\u200c\u0647\u0627\u06cc\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0632\u0646\u06cc\u062f\u060c \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062e\u0627\u0637\u0631 \u06a9\u0645\u062a\u0631\u06cc\u0646 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0631\u0627 \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=\"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\/boxing-injuries\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0633\u06cc\u0628 \u0647\u0627\u06cc \u0648\u0631\u0632\u0634 \u0628\u0648\u06a9\u0633 \u0648 \u06f1\u06f0 \u0631\u0627\u0647 \u0641\u0631\u0627\u0631 \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<h3 class=\"wp-block-heading\" id=\"2-\u062d\u0631\u06a9\u062a-\u06a9\u0631\u0627\u0633-cross\">\u06f2. \u062d\u0631\u06a9\u062a \u06a9\u0631\u0627\u0633 (Cross)<\/h3>\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\"><img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2019\/06\/\u06f2.gif\" alt=\"\" class=\"wp-image-19681\"\/><\/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\">\u062d\u0631\u06a9\u062a \u06a9\u0631\u0627\u0633 \u0646\u06cc\u0632 \u0645\u0634\u062a \u0645\u0633\u062a\u0642\u06cc\u0645 \u0628\u0647 \u062d\u0633\u0627\u0628 \u0645\u06cc\u200c\u0622\u06cc\u062f\u060c \u0628\u0627 \u0627\u06cc\u0646 \u062a\u0641\u0627\u0648\u062a \u06a9\u0647 \u062f\u0631 \u06a9\u0631\u0627\u0633 \u0646\u06cc\u0631\u0648\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0648\u0627\u0631\u062f \u062e\u0648\u0627\u0647\u062f \u0634\u062f. \u0628\u0631\u0627\u06cc \u0648\u0627\u0631\u062f\u06a9\u0631\u062f\u0646\u0650 \u0627\u06cc\u0646 \u0636\u0631\u0628\u0647 \u0627\u0632 \u062f\u0633\u062a\u0650 \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631 \u06cc\u0627 \u062f\u0633\u062a\u0650 \u0639\u0642\u0628\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u06cc\u0639\u0646\u06cc \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0648<a href=\"https:\/\/fitamin.ir\/mag\/fat-burning-techniques\/\"> \u0686\u0631\u0628\u06cc\u200c \u0633\u0648\u0632\u06cc\u0650<\/a> \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0645\u06cc\u0632\u0627\u0646 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0641\u0631\u062f \u06f8\u06f0 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u06f4\u06f5 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/li>\n\n\n\n<li>\u0641\u0631\u062f \u06f6\u06f0 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u06f4\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/li>\n<\/ul>\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\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0648\u06a9\u0633 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0631 \u062d\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0631\u0627\u06cc \u0645\u0634\u062a\u200c\u0632\u062f\u0646 \u0628\u0627\u06cc\u062f \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0631\u0627 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u062d\u0631\u06a9\u062a \u062f\u0633\u062a\u060c \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u0644\u06af\u0646 \u0686\u0631\u062e\u0627\u0646\u062f\u0647 \u0648 \u062f\u0633\u062a\u200c\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0627\u0645\u0644\u0627\u064b \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062f\u0631 \u062d\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0648\u0632\u0646 \u0634\u0645\u0627 \u06a9\u0627\u0645\u0644\u0627\u064b \u0627\u0632 \u067e\u0627\u06cc \u067e\u0634\u062a\u06cc \u0628\u0647 \u067e\u0627\u06cc \u062c\u0644\u0648\u06cc\u06cc \u0645\u0646\u062a\u0642\u0644 \u062e\u0648\u0627\u0647\u062f \u0634\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u062c\u0645\u0639 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u06af\u0627\u0631\u062f \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-\u062d\u0631\u06a9\u062a-\u0647\u0648\u06a9-hook\">\u06f3. \u062d\u0631\u06a9\u062a \u0647\u0648\u06a9 (Hook)<\/h3>\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\"><img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2019\/06\/\u06f3.gif\" alt=\"\" class=\"wp-image-19682\"\/><\/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\">\u0645\u0639\u0646\u06cc \u0627\u0635\u0644\u06cc \u06a9\u0644\u0645\u0647 \u0647\u0648\u06a9\u060c \u0642\u0644\u0627\u0628 \u0627\u0633\u062a \u0648\u0644\u06cc \u0627\u06cc\u0646 \u06a9\u0644\u0645\u0647 \u062f\u0631 \u0641\u0627\u0631\u0633\u06cc \u062a\u0631\u062c\u0645\u0647 \u0646\u0634\u062f\u0647 \u0648 \u0647\u0645\u0627\u0646\u0646\u062f \u062d\u0631\u06a9\u062a \u06a9\u0631\u0627\u0633 \u0628\u0627 \u0647\u0645\u0627\u0646 \u0646\u0627\u0645 \u0627\u0635\u0644\u06cc\u200c\u0627\u0634 \u0645\u0639\u0631\u0648\u0641 \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u062f\u0633\u062a\u200c\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u067e\u0647\u0644\u0648\u0647\u0627 \u0641\u0627\u0635\u0644\u0647 \u062f\u0647\u06cc\u062f \u0648 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f.<br>\u062d\u0631\u06a9\u062a \u0647\u0648\u06a9\u060c \u0628\u06cc\u200c\u0634\u0628\u0627\u0647\u062a \u0628\u0647 \u0647\u0645\u200c\u0632\u062f\u0646\u0650 \u062f\u06cc\u06af \u0646\u0630\u0631\u06cc \u0646\u06cc\u0633\u062a. <\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"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\">\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\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\u06cc\u0632\u0627\u0646 \u06a9\u0627\u0644\u0631\u06cc\u200c \u0633\u0648\u0632\u06cc \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0641\u0631\u062f \u06f8\u06f0 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u06f5\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/li>\n\n\n\n<li>\u0641\u0631\u062f \u06f6\u06f0 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u06f4\u06f8 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/li>\n<\/ul>\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\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062f\u0631 \u0622\u0645\u0648\u0632\u0634 \u0628\u0648\u06a9\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u06af\u0627\u0631\u062f \u0628\u0648\u06a9\u0633 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0628\u06cc\u0631\u0648\u0646 \u0628\u0647 \u0633\u0645\u062a \u062f\u0627\u062e\u0644 \u0686\u0631\u062e\u0627\u0646\u062f\u0647 \u0648 \u0628\u0647 \u0622\u0631\u0646\u062c\u200c\u062a\u0627\u0646 \u062f\u0631 \u062d\u06cc\u0646 \u0636\u0631\u0628\u0647 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0628\u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062d\u0631\u06a9\u062a \u067e\u0627 \u0648 \u0686\u0631\u062e\u0627\u0646\u062f\u0646\u0650 \u0644\u06af\u0646 \u062f\u0631 \u062d\u06cc\u0646 \u0645\u0634\u062a\u200c\u0632\u062f\u0646 \u0631\u0627 \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u06a9\u0646\u06cc\u062f\u061b \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u062c\u0644\u0648 \u0622\u0648\u0631\u062f\u0646\u0650 \u062f\u0633\u062a\u200c\u0647\u0627\u060c \u067e\u0627\u06cc \u0647\u0645\u0627\u0646 \u0633\u0645\u062a \u0631\u0627 \u0646\u06cc\u0632 \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f \u062a\u0627 \u0645\u0634\u062a\u200c\u062a\u0627\u0646 \u0642\u062f\u0631\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f. \u0627\u06cc\u0646\u200c\u0628\u0627\u0631 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a \u062f\u06cc\u06af\u0631\u062a\u0627\u0646 \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647: <\/strong>\u062d\u0648\u0627\u0633\u200c\u200e\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0641\u0631\u0648\u062f \u0622\u0648\u0631\u062f\u0646\u0650 \u0627\u06cc\u0646 \u0636\u0631\u0628\u0647 \u0628\u0627\u06cc\u062f \u0641\u0627\u0635\u0644\u0647\u200c\u062a\u0627\u0646 \u0628\u0627 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0631\u0627 \u06a9\u0645\u062a\u0631 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0645\u0634\u062a \u0628\u0632\u0646\u06cc\u062f. \u062f\u0631 \u062d\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a\u060c \u062f\u0633\u062a \u062f\u06cc\u06af\u0631\u062a\u0627\u0646 \u0631\u0627 \u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u0635\u0648\u0631\u062a \u062e\u0648\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-\u062d\u0631\u06a9\u062a-\u0622\u067e\u0631\u06a9\u0627\u062a-uppercut\">\u06f4. \u062d\u0631\u06a9\u062a \u0622\u067e\u0631\u06a9\u0627\u062a (Uppercut)<\/h3>\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\"><img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2019\/06\/\u06f4.gif\" alt=\"\" class=\"wp-image-19683\"\/><\/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\">\u062d\u0631\u06a9\u062a \u0622\u067e\u0631\u06a9\u0627\u062a \u0647\u0645 \u0645\u0634\u062a \u0645\u062d\u06a9\u0645\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0632\u0627\u0648\u06cc\u0647 \u0628\u0647 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0632\u062f\u0647 \u0634\u0648\u062f. \u062a\u0646\u0647\u0627 \u062a\u0641\u0627\u0648\u062a \u062d\u0631\u06a9\u062a \u0622\u067e\u0631\u06a9\u0627\u062a \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0636\u0631\u0628\u0647 \u0631\u0627 \u0632\u0627\u0648\u06cc\u0647\u200c\u062f\u0627\u0631 \u0648 \u0627\u0632 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0632\u0646\u06cc\u062f\u061b \u062f\u0642\u06cc\u0642\u0627\u064b \u0645\u062b\u0644 \u0627\u06cc\u0646\u06a9\u0647 \u0628\u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0647 \u0686\u0627\u0646\u0647 \u062d\u0631\u06cc\u0641 \u0636\u0631\u0628\u0647 \u0648\u0627\u0631\u062f \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<p class=\"wp-block-paragraph\"><strong>\u0645\u06cc\u0632\u0627\u0646 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0641\u0631\u062f \u06f8\u06f0 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u06f4\u06f8 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/li>\n\n\n\n<li>\u0641\u0631\u062f \u06f6\u06f0 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u06f4\u06f5 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/li>\n<\/ul>\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\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0631 \u062d\u0627\u0644\u062a \u06af\u0627\u0631\u062f \u0628\u0648\u06a9\u0633 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0648 \u0634\u0627\u0646\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u062f\u0647 \u0648 \u0628\u0631\u0627\u06cc \u0645\u0634\u062a\u200c\u0632\u062f\u0646\u060c \u062f\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u0632\u0627\u0648\u06cc\u0647\u200c\u062f\u0627\u0631 \u0628\u0647 \u0632\u06cc\u0631 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0628\u06a9\u0648\u0628\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062d\u0627\u0644\u0627 \u0628\u0627 \u062f\u0633\u062a \u062f\u06cc\u06af\u0631\u062a\u0627\u0646 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/strengthening-your-wrists\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0642\u0648\u06cc\u062a \u0645\u0686 \u062f\u0633\u062a \u0648 \u0633\u0627\u0639\u062f \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc<br \/>\n<\/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\" id=\"\u0646\u06a9\u0627\u062a-\u0645\u0647\u0645-\u0622\u0645\u0648\u0632\u0634-\u0628\u0648\u06a9\u0633-\u062f\u0631-\u062e\u0627\u0646\u0647\">\u0646\u06a9\u0627\u062a \u0645\u0647\u0645 \u0622\u0645\u0648\u0632\u0634 \u0628\u0648\u06a9\u0633 \u062f\u0631 \u062e\u0627\u0646\u0647<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u0645\u0634\u062a\u200c\u0632\u062f\u0646 \u0628\u0647 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0645\u0634\u062a\u200c\u0632\u062f\u0646\u0650 \u0627\u0635\u0648\u0644\u06cc \u0648 \u0686\u0646\u062f \u062d\u0631\u06a9\u062a \u0627\u0648\u0644\u06cc\u0647 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u062c\u0630\u0627\u0628 \u0622\u0634\u0646\u0627 \u0634\u0648\u06cc\u062f\u060c \u0648\u06af\u0631\u0646\u0647 \u0628\u0647 \u0645\u0641\u0627\u0635\u0644 \u0648 \u062a\u0627\u0646\u062f\u0648\u0646\u200c\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0622\u0633\u06cc\u0628 \u062e\u0648\u0627\u0647\u06cc\u062f \u0631\u0633\u0627\u0646\u062f. \u0628\u0631\u0627\u06cc \u0622\u0645\u0648\u0632\u0634 \u0628\u0648\u06a9\u0633 \u0648 \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634\u060c \u062d\u062a\u0645\u0627 \u0628\u0647 \u0645\u0648\u0627\u0631\u062f \u0648 \u0646\u06a9\u0627\u062a \u0632\u06cc\u0631 \u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0648\u0644\u06cc\u0646 \u0646\u06a9\u062a\u0647 \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0648\u06a9\u0633 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0646\u0628\u0627\u06cc\u062f \u062f\u0631 \u062d\u06cc\u0646 \u0645\u0634\u062a\u200c\u0632\u062f\u0646 \u0645\u0686 \u062f\u0633\u062a\u200c\u062a\u0627\u0646 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b \u0632\u06cc\u0631\u0627 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0628\u0647 \u062a\u0627\u0646\u062f\u0648\u0646\u200c\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0622\u0633\u06cc\u0628 \u062e\u0648\u0627\u0647\u062f \u0631\u0633\u0627\u0646\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0631\u0627\u06cc \u0636\u0631\u0628\u0647\u200c\u0632\u062f\u0646 \u0628\u0647 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0646\u06cc\u0632 \u0641\u0642\u0637 \u0631\u0648\u06cc \u067e\u0627\u06cc\u200c\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u0628\u0627 \u06a9\u06cc\u0633\u0647 \u062a\u0645\u0627\u0633 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u062f\u061b <\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u06a9\u0641\u0634 \u0645\u0646\u0627\u0633\u0628 \u062a\u0645\u0631\u06cc\u0646 \u06cc\u06a9\u06cc \u062f\u06cc\u06af\u0631 \u0627\u0632 \u0636\u0631\u0648\u0631\u062a\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0627\u0633\u062a.<\/li>\n\n\n\n<li>\u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u060c \u0639\u0636\u0644\u0627\u062a\u200c\u062a\u0627\u0646 \u0631\u0627 \u062f\u0631 \u062d\u0627\u0644\u062a \u0634\u064f\u0644 \u0648 \u0622\u0631\u0627\u0645 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0645\u0634\u062a \u06cc\u0627 \u0644\u06af\u062f\u0632\u062f\u0646\u060c \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062f\u0627\u062f\u0647 \u0648 \u0628\u0627\u0632\u062f\u0645 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0631 \u0644\u062d\u0638\u0647 \u0628\u0631\u062e\u0648\u0631\u062f \u062f\u0633\u062a \u06cc\u0627 \u067e\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633\u060c \u0639\u0636\u0644\u0627\u062a\u200c\u062a\u0627\u0646 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u0632\u0645\u0627\u0646 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u062f\u0646\u0650 \u062f\u0633\u062a \u06cc\u0627 \u067e\u0627\u06cc \u062e\u0648\u062f\u060c \u0639\u0636\u0644\u0627\u062a\u062a\u0627\u0646 \u0631\u0627 \u0622\u0632\u0627\u062f \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u060c \u0628\u0627 <a href=\"https:\/\/fitamin.ir\/mag\/how-to-do-jump-rope-for-real\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/how-to-do-jump-rope-for-real\/\" rel=\"noreferrer noopener\">\u0637\u0646\u0627\u0628\u200c\u0632\u062f\u0646<\/a> \u06cc\u0627 \u062f\u0648\u06cc\u062f\u0646 \u0631\u0648\u06cc \u062a\u0631\u062f\u0645\u06cc\u0644 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u06af\u0631\u0645 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/Frame-1-2025-03-16T122345.516-min.jpg\" alt=\"\u0622\u0645\u0648\u0632\u0634 \u0628\u0648\u06a9\u0633\" class=\"wp-image-45621\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/Frame-1-2025-03-16T122345.516-min.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/Frame-1-2025-03-16T122345.516-min-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<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\/what-are-common-injuries-in-boxing-and-how-to-prevent-them\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0633\u06cc\u0628 \u0647\u0627\u06cc \u0648\u0631\u0632\u0634 \u0628\u0648\u06a9\u0633 \u0648 \u06f1\u06f0 \u0631\u0627\u0647 \u0641\u0631\u0627\u0631 \u0627\u0632 \u0622\u0646<br \/>\n<\/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\" id=\"\u062a\u0645\u0631\u06cc\u0646-\u0628\u0627-\u06a9\u06cc\u0633\u0647-\u0628\u0648\u06a9\u0633-\u0648-\u06a9\u0627\u0644\u0631\u06cc-\u0633\u0648\u0632\u06cc-\u0628\u06cc\u0634\u062a\u0631\">\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0648 \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0628\u06cc\u0634\u062a\u0631<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0627\u0644\u0627 \u06a9\u0647 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0628\u0648\u06a9\u0633 \u0631\u0627 \u06cc\u0627\u062f \u06af\u0631\u0641\u062a\u06cc\u062f\u060c \u0648\u0642\u062a \u0622\u0646 \u0631\u0633\u06cc\u062f\u0647 \u062a\u0627 \u0628\u0627 \u062a\u0631\u06a9\u06cc\u0628 \u0633\u0631\u0639\u062a\u06cc \u062d\u0631\u06a9\u0627\u062a \u0628\u0648\u06a9\u0633 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0642\u0635\u062f \u062f\u0627\u0631\u06cc\u062f \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc\u200c\u062a\u0627\u0646 \u0628\u0627 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0633\u0631 \u0628\u0647 \u0641\u0644\u06a9 \u0628\u06a9\u0634\u062f\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u0631\u0627 \u0628\u0627 \u0628\u0648\u06a9\u0633 \u062a\u0631\u06a9\u06cc\u0628 \u06a9\u0646\u06cc\u062f\u061b \u0645\u062b\u0644\u0627\u064b \u0628\u0647 \u0645\u062f\u062a \u06cc\u06a9 \u062f\u0642\u06cc\u0642\u0647 \u0637\u0646\u0627\u0628 \u0628\u0632\u0646\u06cc\u062f \u06cc\u0627 \u0631\u0648\u06cc <a href=\"https:\/\/fitamin.ir\/mag\/how-to-use-treadmill-properly\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/how-to-use-treadmill-properly\/\" rel=\"noreferrer noopener\">\u062a\u0631\u062f\u0645\u06cc\u0644<\/a> \u0628\u062f\u0648\u06cc\u062f\u060c \u0633\u067e\u0633 \u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0628\u0647 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0645\u0634\u062a \u0628\u0632\u0646\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\" id=\"\u0641\u0648\u0627\u06cc\u062f-\u062a\u0645\u0631\u06cc\u0646-\u0628\u0627-\u06a9\u06cc\u0633\u0647-\u0628\u0648\u06a9\u0633-\u0622\u0645\u0648\u0632\u0634-\u0628\u0648\u06a9\u0633-\u0686\u0647-\u0641\u0627\u06cc\u062f\u0647-\u0627\u06cc-\u0628\u0631\u0627\u06cc-\u062a\u0627\u0646-\u062f\u0627\u0631\u062f\">\u0641\u0648\u0627\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 | \u0622\u0645\u0648\u0632\u0634 \u0628\u0648\u06a9\u0633 \u0686\u0647 \u0641\u0627\u06cc\u062f\u0647\u200c\u0627\u06cc \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u062f\u0627\u0631\u062f\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639\u0645\u0648\u0644\u0627 \u0627\u06cc\u0646\u0637\u0648\u0631 \u062a\u0635\u0648\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0627\u0641\u0631\u0627\u062f \u063a\u06cc\u0631 \u0628\u0648\u06a9\u0633\u0648\u0631 \u0628\u0631\u0627\u06cc \u062a\u062e\u0644\u06cc\u0647 \u0631\u0648\u0627\u0646\u06cc \u062e\u0648\u062f \u0628\u0647 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0645\u0634\u062a \u0645\u06cc\u200c\u0632\u0646\u0646\u062f\u060c \u0627\u0645\u0627 \u0648\u0627\u0642\u0639\u0627 \u0622\u0645\u0648\u0632\u0634 \u0628\u0648\u06a9\u0633 \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0622\u0646 \u0686\u0647 \u0645\u0632\u0627\u06cc\u0627\u06cc\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0631\u0627\u06cc \u0645\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f. \u0627\u06a9\u0646\u0648\u0646 \u0628\u0647 \u0686\u0646\u062f \u0645\u0648\u0631\u062f \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f \u0628\u0648\u06a9\u0633 \u0627\u0634\u0627\u0631\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-\u062a\u0642\u0648\u06cc\u062a-\u0639\u0636\u0644\u0627\u062a-\u06a9\u0644-\u0628\u062f\u0646\">\u06f1. \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u06a9\u0644 \u0628\u062f\u0646 <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u06cc \u0628\u0631 \u0631\u0648\u06cc \u0648\u0631\u0632\u0634 \u0628\u0648\u06a9\u0633 \u0627\u0646\u062c\u0627\u0645 \u0634\u062f\u0647 \u0648 \u0646\u062a\u06cc\u062c\u0647 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0647\u0645\u06cc\u0646 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0628\u0647 \u0638\u0627\u0647\u0631 \u0633\u0627\u062f\u0647\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0645\u0627\u0645\u06cc \u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u0686\u0627\u0644\u0634 \u0628\u06a9\u0634\u062f \u0648 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/12\/punching-bag.jpg\" alt=\"\u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a\" class=\"wp-image-18541\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/12\/punching-bag.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/12\/punching-bag-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\" id=\"2-\u06a9\u0627\u0644\u0631\u06cc-\u0633\u0648\u0632\u06cc-\u0628\u0627\u0644\u0627\">\u06f2. \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0628\u0627\u0644\u0627<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0648\u0631\u0632\u0634 \u0628\u0648\u06a9\u0633 \u062f\u0631 \u0644\u06cc\u0633\u062a \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u062f\u0646\u06cc\u0627 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f. \u062c\u0627\u0644\u0628 \u0627\u0633\u062a\u060c \u0628\u062f\u0627\u0646\u06cc\u062f \u06a9\u0647 \u06cc\u06a9 \u0641\u0631\u062f \u0628\u0627 \u0648\u0632\u0646 \u0645\u062a\u0648\u0633\u0637\u060c \u0627\u06af\u0631 \u0631\u0648\u0632\u06cc \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0628\u0627 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u062f\u060c \u062d\u062f\u0648\u062f\u0627\u064b \u06f4\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u062e\u0648\u0627\u0647\u062f \u0633\u0648\u0632\u0627\u0646\u062f. \u067e\u0633 \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0648 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u062e\u0648\u0628 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627 \u0622\u0645\u0648\u0632\u0634 \u0628\u0648\u06a9\u0633 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u0628\u0648\u06a9\u0633 \u0631\u0627 \u06cc\u0627\u062f \u06af\u0631\u0641\u062a\u0647\u200c\u0627\u06cc\u062f \u0648 \u062d\u0631\u06a9\u0627\u062a \u067e\u0634\u062a \u0633\u0631\u0647\u0645 \u0631\u0627 \u0628\u0627 \u0633\u0631\u0639\u062a \u0628\u0627\u0644\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f\u060c \u0634\u0645\u0627 \u0627\u0632 \u0645\u0632\u0627\u06cc\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0634\u062f\u062a \u0628\u0627\u0644\u0627 \u0645\u062a\u0646\u0627\u0648\u0628 \u0628\u0647\u0631\u0647\u200c\u0645\u0646\u062f \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\u062f \u0648 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0648 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0641\u0648\u0642 \u0627\u0644\u0639\u0627\u062f\u0647\u200c\u0627\u06cc \u062f\u0631 \u0627\u0646\u062a\u0638\u0627\u0631\u062a\u0627\u0646 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/best-hiit-workouts\/\" rel=\"noopener\" target=\"_blank\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0647\u06cc\u062a (HIIT) \u0648 \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644 \u062f\u0631 \u062e\u0627\u0646\u0647<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-\u0641\u0634\u0627\u0631-\u06a9\u0645\u062a\u0631-\u0628\u0647-\u0645\u0641\u0627\u0635\u0644-\u0628\u062f\u0646\">\u06f3. \u0641\u0634\u0627\u0631 \u06a9\u0645\u062a\u0631 \u0628\u0647 \u0645\u0641\u0627\u0635\u0644 \u0628\u062f\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u062f\u0631 \u0645\u0642\u0627\u06cc\u0633\u0647 \u0628\u0627 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc\u06cc \u0645\u062b\u0644 <a href=\"https:\/\/fitamin.ir\/mag\/how-to-run\/\" target=\"_blank\" data-type=\"post\" data-id=\"28160\" rel=\"noreferrer noopener\">\u062f\u0648\u06cc\u062f\u0646<\/a> \u0648 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0641\u0634\u0627\u0631 \u06a9\u0645\u062a\u0631\u06cc \u0628\u0647 \u0645\u0641\u0627\u0635\u0644 \u0628\u062f\u0646 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f\u061b \u0627\u0644\u0628\u062a\u0647 \u0627\u06cc\u0646 \u06af\u0632\u06cc\u0646\u0647 \u0628\u0647 \u0634\u0631\u0637 \u0631\u0639\u0627\u06cc\u062a \u0627\u0635\u0648\u0644 \u0627\u0648\u0644\u06cc\u0647 \u0648\u0631\u0632\u0634 \u0628\u0648\u06a9\u0633 \u0648 \u0627\u0646\u062c\u0627\u0645 \u0635\u062d\u06cc\u062d \u062d\u0631\u06a9\u0627\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-\u0627\u0641\u0632\u0627\u06cc\u0634-\u062a\u0645\u0631\u06a9\u0632-\u0630\u0647\u0646\u06cc\">\u06f4. \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0645\u0631\u06a9\u0632 \u0630\u0647\u0646\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong> <\/strong>\u0634\u0627\u06cc\u062f \u0628\u0647 \u0646\u0638\u0631\u062a\u0627\u0646 \u0639\u062c\u06cc\u0628 \u0628\u06cc\u0627\u06cc\u062f\u060c \u0648\u0644\u06cc \u0645\u0634\u062a\u200c\u0632\u062f\u0646 \u0628\u0647 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u062a\u0645\u0631\u06a9\u0632 \u0645\u063a\u0632\u062a\u0627\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0632\u06cc\u0631\u0627 \u0646\u062d\u0648\u0647 \u0648 \u062a\u06a9\u0646\u06cc\u06a9 \u0635\u062d\u06cc\u062d \u062d\u0631\u06a9\u062a \u0627\u0632 \u0627\u0647\u0645\u06cc\u062a \u0628\u0633\u06cc\u0627\u0631\u06cc \u0628\u0631\u062e\u0648\u0631\u062f\u0627\u0631 \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\" id=\"5-\u0627\u0641\u0632\u0627\u06cc\u0634-\u0627\u0639\u062a\u0645\u0627\u062f\u0628\u0647-\u0646\u0641\u0633\">\u06f5. \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0639\u062a\u0645\u0627\u062f\u0628\u0647\u200c\u0646\u0641\u0633<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0627\u06cc\u062f \u062f\u0631 \u0627\u0628\u062a\u062f\u0627 \u0622\u0645\u0648\u0632\u0634 \u0628\u0648\u06a9\u0633 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0627\u0635\u0648\u0644\u06cc\u060c \u0646\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u0645\u0634\u062a\u200c\u0632\u062f\u0646 \u0648 \u0627\u0646\u062c\u0627\u0645 \u0636\u0631\u0628\u0627\u062a \u0628\u0648\u06a9\u0633 \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u06a9\u0627\u0631 \u062f\u0634\u0648\u0627\u0631\u06cc \u0628\u0627\u0634\u062f\u060c \u0648\u0644\u06cc \u0628\u0627 \u06af\u0630\u0634\u062a \u0686\u0646\u062f \u0647\u0641\u062a\u0647\u060c \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u200c\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f \u0648 \u0647\u0645\u06cc\u0646 \u062f\u0633\u062a \u06cc\u0627\u0641\u062a\u0646 \u0628\u0647 \u0645\u0647\u0627\u0631\u062a \u0645\u0634\u062a\u200c\u0632\u0646\u06cc\u060c \u0627\u0639\u062a\u0645\u0627\u062f\u0628\u0647\u200c\u0646\u0641\u0633\u200c\u062a\u0627\u0646 \u0631\u0627 \u062a\u0627 \u062d\u062f \u0632\u06cc\u0627\u062f\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\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=\"451\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/Frame-3-2-compressed.jpg\" alt=\"\u0641\u0648\u0627\u06cc\u062f \u0628\u0648\u06a9\u0633\" class=\"wp-image-45623\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/Frame-3-2-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/Frame-3-2-compressed-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"6-\u06a9\u0627\u0647\u0634-\u0627\u0633\u062a\u0631\u0633-\u0648-\u0639\u0635\u0628\u0627\u0646\u06cc\u062a\">\u06f6. \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0639\u0635\u0628\u0627\u0646\u06cc\u062a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong> <\/strong>\u0645\u0634\u062a \u06cc\u0627 \u0644\u06af\u062f\u0632\u062f\u0646 \u0628\u0647 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0645\u0648\u062c\u0628 \u062a\u0631\u0634\u062d \u0645\u06cc\u0632\u0627\u0646 \u0632\u06cc\u0627\u062f\u06cc \u0627\u0646\u062f\u0648\u0631\u0641\u06cc\u0646 \u062f\u0631 \u0628\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0639\u0644\u0627\u0648\u0647\u200c\u0628\u0631 \u0627\u06cc\u062c\u0627\u062f \u062d\u0633 \u0644\u0630\u062a \u0648 \u06a9\u0627\u0647\u0634 \u0639\u0635\u0628\u0627\u0646\u06cc\u062a\u060c \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0627\u0633\u062a\u0631\u0633\u200c\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u06a9\u0644\u06cc \u0641\u0631\u0627\u0645\u0648\u0634 \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<h2 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0648\u06a9\u0633 \u062f\u0631 \u062e\u0627\u0646\u0647<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u062f\u0631 \u0622\u0645\u0648\u0632\u0634 \u0628\u0648\u06a9\u0633\u060c \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0648\u06a9\u0633 \u0647\u0645 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u0646\u0638\u0645 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u062d\u0631\u0641\u0647 \u0627\u06cc \u0634\u0648\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0646\u06cc\u0627\u0632\u06cc \u0628\u0647 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u062e\u0627\u0635 \u0646\u062f\u0627\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0631\u0648\u06cc \u0641\u064f\u0631\u0645\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u0647 \u062a\u0645\u0631\u06a9\u0632 \u062f\u0627\u0631\u0646\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0645\u062f\u062a \u0632\u0645\u0627\u0646: \u062d\u062f\u0648\u062f \u06f3\u06f0 \u062a\u0627 \u06f4\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 (\u06f5 \u062f\u0642\u06cc\u0642\u0647)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u067e\u0631\u0634 \u062f\u0631\u062c\u0627 (Jumping Jacks): 1 \u062f\u0642\u06cc\u0642\u0647<\/li>\n\n\n\n<li>\u0637\u0646\u0627\u0628 \u0641\u0631\u0636\u06cc (\u0628\u062f\u0648\u0646 \u0637\u0646\u0627\u0628 \u0648\u0627\u0642\u0639\u06cc):  \u06f2 \u062f\u0642\u06cc\u0642\u0647<\/li>\n\n\n\n<li>\u0686\u0631\u062e\u0634 \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627: \u06f1 \u062f\u0642\u06cc\u0642\u0647<\/li>\n\n\n\n<li><a href=\"https:\/\/fitamin.ir\/mag\/dynamic-stretching-vs-static-stretching\/\" target=\"_blank\" data-type=\"post\" data-id=\"39964\" rel=\"noreferrer noopener\">\u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u067e\u0648\u06cc\u0627<\/a> \u0628\u0631\u0627\u06cc \u067e\u0627\u0647\u0627: \u06f1 \u062f\u0642\u06cc\u0642\u0647<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/warm-up-exercises\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646 \u0642\u0628\u0644 \u0627\u0632 \u0648\u0631\u0632\u0634<br \/>\n<\/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\">\u06f1.  \u0633\u0627\u06cc\u0647 \u0628\u0648\u06a9\u0633 (Shadowboxing)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062d\u0631\u06a9\u062a \u0645\u0634\u062a \u0645\u0633\u062a\u0642\u06cc\u0645 (Jab)<\/li>\n\n\n\n<li>\u062d\u0631\u06a9\u062a \u06a9\u0631\u0627\u0633 (Cross)<\/li>\n\n\n\n<li>\u062d\u0631\u06a9\u062a \u0647\u0648\u06a9 (Hook)<\/li>\n\n\n\n<li>\u062d\u0631\u06a9\u062a \u0622\u067e\u0631\u06a9\u0627\u062a (Uppercut)<\/li>\n\n\n\n<li>\u062d\u06cc\u0646 \u0632\u062f\u0646 \u0636\u0631\u0628\u0647\u200c\u0647\u0627 \u062c\u0627\u0628\u0647\u200c\u062c\u0627 \u0634\u0648\u06cc\u062f\u060c \u062f\u0641\u0627\u0639 \u0648 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li>\u0628\u0639\u062f \u0627\u0632 \u0647\u0631 \u0633\u062a \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0631\u0627 \u06f3 \u0633\u062a\u0650 \u062f\u0648 \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u0647\u06cc\u062f!<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2. \u062a\u0645\u0631\u06cc\u0646 \u062a\u0631\u06a9\u06cc\u0628\u06cc<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062d\u0631\u06a9\u062a \u0645\u0634\u062a \u0645\u0633\u062a\u0642\u06cc\u0645 (Jab)+ \u062d\u0631\u06a9\u062a \u06a9\u0631\u0627\u0633 (Cross)<\/li>\n\n\n\n<li>\u0628\u0631\u067e\u06cc<\/li>\n\n\n\n<li>\u062d\u0631\u06a9\u062a \u0622\u067e\u0631\u06a9\u0627\u062a (Uppercut)<\/li>\n\n\n\n<li>\u0627\u0633\u06a9\u0627\u062a<\/li>\n\n\n\n<li>\u0628\u0639\u062f \u0627\u0632 \u0647\u0631 \u0633\u062a\u060c \u06f1 \u062f\u0642\u06cc\u0642\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f!<\/li>\n\n\n\n<li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0631\u0627 \u062f\u0631 \u0633\u0647 \u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f!<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"451\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/Frame-3-5-compressed.jpg\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0648\u06a9\u0633\" class=\"wp-image-45627\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/Frame-3-5-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/02\/Frame-3-5-compressed-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u06f3. \u062a\u0645\u0631\u06cc\u0646 \u067e\u0627\u06cc\u0647 \u067e\u0627\u0647\u0627<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648\u060c \u0639\u0642\u0628\u060c \u0686\u067e \u0648 \u0631\u0627\u0633\u062a \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f!<\/li>\n\n\n\n<li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0648 \u0648\u0627\u06a9\u0646\u0634 \u0633\u0631\u06cc\u0639 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0641\u06cc\u062f\u0646\u062f!<\/li>\n\n\n\n<li>\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0646\u0648\u0627\u0631 \u0686\u0633\u0628 \u0631\u0648 \u0632\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062a\u0639\u06cc\u06cc\u0646 \u0645\u0633\u06cc\u0631 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u0648 \u06a9\u0634\u0634 (\u06f5 \u062f\u0642\u06cc\u0642\u0647)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f!<\/li>\n\n\n\n<li>\u062f\u0633\u062a\u060c \u0634\u0627\u0646\u0647\u060c \u067e\u0627 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u06a9\u0634\u06cc\u062f!<\/li>\n\n\n\n<li>\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f!<\/li>\n<\/ul>\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\">\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u0645\u0632\u0627\u06cc\u0627\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u0634\u062a. \u0648\u0631\u0632\u0634 \u0628\u0648\u06a9\u0633 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f \u0648 \u0628\u0627\u0639\u062b \u062a\u0642\u0648\u06cc\u062a \u0648 \u0641\u0631\u0645 \u062f\u0647\u06cc \u0639\u0636\u0644\u0627\u062a\u200c\u062a\u0627\u0646 \u062e\u0648\u0627\u0647\u062f \u0634\u062f\u061b \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0639\u062a\u0645\u0627\u062f \u0628\u0647 \u0646\u0641\u0633\u200c\u062a\u0627\u0646 \u06a9\u0645\u06a9 \u0632\u06cc\u0627\u062f\u06cc \u062e\u0648\u0627\u0647\u062f \u06a9\u0631\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0622\u0645\u0648\u0632\u0634 \u0628\u0648\u06a9\u0633 \u06a9\u0627\u0631 \u062f\u0634\u0648\u0627\u0631\u06cc \u0646\u06cc\u0633\u062a \u0648 \u0628\u0647 \u0631\u0627\u062d\u062a\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0622\u0646 \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0627\u0635\u0648\u0644\u06cc \u0648 \u0645\u0631\u062d\u0644\u0647 \u0628\u0647 \u0645\u0631\u062d\u0644\u0647 \u06cc\u0627\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u062c\u0630\u0627\u0628 \u0631\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646\u0628\u0639: <a href=\"https:\/\/steelsupplements.com\/blogs\/steel-blog\/the-5-best-heavy-bag-workouts-for-beginners\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/steelsupplements.com\/blogs\/steel-blog\/the-5-best-heavy-bag-workouts-for-beginners\" rel=\"noreferrer noopener nofollow\">steelsupplements<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0631\u06cc\u0646 \u0648 \u0645\u0634\u062a\u200c\u0632\u062f\u0646 \u0628\u0647 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647\u200c\u0647\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u0628\u0631\u0627\u06cc \u0628\u0648\u06a9\u0633\u0648\u0631\u0647\u0627 \u0648 \u0639\u0644\u0627\u0642\u0647\u200c\u0645\u0646\u062f\u0627\u0646 \u0628\u0647 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0631\u0632\u0645\u06cc \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0686\u06af\u0648\u0646\u0647 \u0622\u0645\u0648\u0632\u0634 \u0628\u0648\u06a9\u0633 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u0645\u061f \u0634\u0627\u06cc\u062f \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u062c\u0627\u0644\u0628 \u0628\u0627\u0634\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0647\u0645\u06cc\u0646 \u06a9\u06cc\u0633\u0647 \u0628\u0648\u06a9\u0633 \u06f1\u06f5\u060c \u06f1\u06f6 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":4950,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2,5],"tags":[203],"class_list":["post-4946","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-science","tag-203"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/4946","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/comments?post=4946"}],"version-history":[{"count":38,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/4946\/revisions"}],"predecessor-version":[{"id":82744,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/4946\/revisions\/82744"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/4950"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=4946"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=4946"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=4946"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}