{"id":5078,"date":"2026-01-24T11:00:19","date_gmt":"2026-01-24T07:30:19","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=5078"},"modified":"2026-01-24T11:14:09","modified_gmt":"2026-01-24T07:44:09","slug":"at-home-yoga-practice","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/at-home-yoga-practice\/","title":{"rendered":"\u0622\u0645\u0648\u0632\u0634 \u06af\u0627\u0645 \u0628\u0647 \u06af\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0622\u0631\u0627\u0645\u0634 \u0648 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0648 \u062a\u0646\u0634"},"content":{"rendered":"\n<p>\u062d\u0631\u06a9\u0627\u062a \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0631\u0627 \u0686\u0637\u0648\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f \u06cc\u0648\u06af\u0627 \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u062c\u0633\u0645 \u0648 \u0631\u0648\u0627\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u063a\u06cc\u06cc\u0631 \u0634\u06af\u0641\u062a\u200c\u0627\u0646\u06af\u06cc\u0632 \u0648 \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647\u200c\u0627\u06cc \u0631\u0648\u06cc \u0630\u0647\u0646 \u0648 \u062c\u0633\u0645\u200c\u062a\u0627\u0646 \u0628\u06af\u0630\u0627\u0631\u062f.<\/p>\n\n\n\n<p>\u0627\u0646\u062c\u0627\u0645 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u06cc\u0627 \u0628\u0627\u0634\u06af\u0627\u0647 \u0641\u0631\u0642\u06cc \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f. \u0645\u0647\u0645 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0631\u0627 \u062f\u0631 \u0641\u0636\u0627\u06cc \u062f\u0644\u062e\u0648\u0627\u0647\u200c\u062a\u0627\u0646\u060c \u062a\u062c\u0631\u0628\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0622\u0646 \u0631\u0627 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b \u062d\u062a\u06cc \u0628\u0627 \u06cc\u0648\u06af\u0627 \u0645\u0628\u062a\u062f\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u06a9\u0645 \u0634\u062f\u0646 \u0627\u0633\u062a\u0631\u0633 \u0628\u0631\u0633\u06cc\u062f \u0648 \u0627\u062d\u0633\u0627\u0633\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0622\u0631\u0627\u0645 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p>\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0647 \u0634\u0645\u0627 \u0645\u06cc\u200c\u06af\u0648\u06cc\u06cc\u0645 \u06a9\u0647 \u0686\u06af\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0622\u0631\u0627\u0645\u0634 \u0648 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f\u061b \u0686\u0647 \u0686\u06cc\u0632\u0647\u0627\u06cc\u06cc \u0644\u0627\u0632\u0645 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0627\u06cc\u062f \u0627\u0632 \u06a9\u062c\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u062d\u062a\u0645\u0627 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0631\u0627 \u062a\u0627 \u0627\u0646\u062a\u0647\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f\u061b \u0686\u0631\u0627\u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u0645 \u06a9\u0627\u0645\u0644\u200c\u062a\u0631\u06cc\u0646\u00a0\u0622\u0645\u0648\u0632\u0634 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0631\u0627 \u0627\u0631\u0627\u0626\u0647 \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<h2 class=\"wp-block-heading\">\u062d\u0631\u06a9\u0627\u062a \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0622\u0631\u0627\u0645\u0634 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0631\u0648\u062d\u06cc\u0647 \u0628\u0647\u062a\u0631<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0647\u0631 \u0634\u06a9\u0644\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634 \u06cc\u0627 \u0641\u0639\u0627\u0644\u06cc\u062a \u062c\u0633\u0645\u06cc \u062e\u06cc\u0644\u06cc \u0633\u06cc\u0639 \u0627\u0633\u062a\u0631\u0633 \u0631\u0627 \u0627\u0632 \u0628\u06cc\u0646 \u0645\u06cc\u200c\u0628\u0631\u062f. \u0647\u0645\u06cc\u0646\u200c\u06a9\u0647 \u0627\u0632 \u0633\u06a9\u0648\u0646 \u062e\u0627\u0631\u062c \u0634\u0648\u06cc\u062f \u0648 \u0641\u0639\u0627\u0644\u06cc\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u061b \u0627\u0633\u062a\u0631\u0633 \u0634\u0645\u0627 \u0628\u0647 \u062a\u062f\u0631\u06cc\u062c \u06a9\u0627\u0647\u0634 \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061b \u062d\u062a\u06cc \u0627\u06af\u0631 \u0641\u0642\u0637 \u0645\u0634\u063a\u0648\u0644 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u06cc\u0627 \u0622\u0628 \u062f\u0627\u062f\u0646 \u0628\u0647 \u06af\u0644\u200c\u0647\u0627 \u0634\u062f\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0627\u06af\u0631 \u0634\u0631\u0627\u06cc\u0637 \u0628\u0627\u0639\u062b \u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u0636\u0637\u0631\u0627\u0628 \u0632\u06cc\u0627\u062f\u06cc \u062f\u0631 \u0634\u0645\u0627 \u0634\u062f\u0647\u060c \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u062d\u062a\u0645\u0627 \u0645\u0642\u0627\u0644\u0647 \u00ab<strong><a href=\"https:\/\/fitamin.ir\/mag\/relieve-stress-and-anxiety\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u06a9\u0646\u062a\u0631\u0644 \u0627\u0633\u062a\u0631\u0633<\/a><\/strong>\u00bb \u0631\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f \u06a9\u0647 \u062f\u0631\u0628\u0627\u0631\u0647 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0627\u0633\u062a.<\/p>\n\n\n\n<p>\u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u0646\u062f\u0648\u0631\u0641\u06cc\u0646 \u0648 \u062f\u06cc\u06af\u0631 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u06cc \u0634\u0627\u062f\u06cc \u0622\u0648\u0631 \u0631\u0627 \u062f\u0631 \u0628\u062f\u0646\u062a\u0627\u0646 \u062a\u0631\u0634\u062d \u06a9\u0646\u062f \u0648 \u0627\u062d\u0633\u0627\u0633 \u0645\u062b\u0628\u062a\u06cc \u067e\u06cc\u062f\u0627 \u06a9\u0646\u06cc\u062f.\u00a0\u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u06f5 \u062a\u0627 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0622\u0631\u0627\u0645\u0634 \u0648 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0631\u0627 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f1. \u06af\u0631\u0628\u0647 &#8211; \u06af\u0627\u0648<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/cat-and-cow-pose.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u06af\u0631\u0628\u0647 \u06af\u0627\u0648 \u06cc\u0648\u06af\u0627 \u0628\u0631\u0627\u06cc \u0622\u0631\u0627\u0645\u0634\" class=\"wp-image-38725\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/cat-and-cow-pose.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/cat-and-cow-pose-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><strong>\u0646\u062d\u0648\u0647 \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 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647\u060c \u0641\u0642\u0637 \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a \u0686\u0647\u0627\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0631 \u062d\u06cc\u0646 \u062f\u0645\u060c \u06a9\u0645\u0631 \u062e\u0648\u062f \u0631\u0627 \u062f\u0627\u062e\u0644 \u062f\u0647\u06cc\u062f (\u06af\u0648\u062f \u06a9\u0646\u06cc\u062f) \u0648 \u0633\u06cc\u0646\u0647 \u0648 \u0633\u0631 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0631 \u062d\u06cc\u0646 \u0628\u0627\u0632\u062f\u0645\u060c \u06a9\u0645\u0631 \u062e\u0648\u062f \u0631\u0627 \u06af\u0631\u062f \u06a9\u0646\u06cc\u062f\u060c \u0627\u062d\u0633\u0627\u0633 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0645\u0627\u0646\u0646\u062f \u06cc\u06a9 \u06af\u0631\u0628\u0647 \u062e\u0648\u062f \u0631\u0627 \u0645\u06cc\u200c\u06a9\u0634\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u0646\u0641\u0633\u200c\u0647\u0627\u06cc \u0639\u0645\u06cc\u0642 \u0628\u0631\u0627\u06cc \u06f1\u06f0 \u0628\u0627\u0631 \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<h3 class=\"wp-block-heading\">\u06f2. \u067e\u0631\u0648\u0627\u0646\u0647<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/butterfly-pose.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u067e\u0631\u0648\u0627\u0646\u0647 \u06cc\u0648\u06af\u0627 \u0628\u0631\u0627\u06cc \u0622\u0631\u0627\u0645\u0634\" class=\"wp-image-38726\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/butterfly-pose.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/butterfly-pose-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><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f&nbsp; (\u0627\u06af\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06a9\u0641 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647\u0645 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f) \u0648 \u0627\u062c\u0627\u0632\u0647 \u062f\u0647\u06cc\u062f \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0628\u0627\u0632 \u0634\u0648\u0646\u062f\u061b<\/li>\n\n\n\n<li> \u0631\u0627\u062d\u062a \u0648\u0644\u06cc \u0635\u0627\u0641 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u06a9\u0634\u0634 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0627\u062d\u0633\u0627\u0633 \u06a9\u0646\u06cc\u062f \u0648 \u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0631 \u062d\u06cc\u0646 \u0628\u0627\u0632\u062f\u0645\u060c \u0633\u0631 \u0648 \u06a9\u0645\u0631 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u06a9\u0634\u0634 \u0631\u0627 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0645\u0631 \u0648 \u0644\u06af\u0646 \u062d\u0633 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0647 \u0645\u062f\u062a \u06f5 \u062a\u0627 \u06f1\u06f0 \u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \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\n<h3 class=\"wp-block-heading\">\u06f3. \u0622\u0628\u0634\u0627\u0631<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/waterfall-pose.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u0622\u0628\u0634\u0627\u0631 \u06cc\u0648\u06af\u0627 \u0628\u0631\u0627\u06cc \u0622\u0631\u0627\u0645\u0634\" class=\"wp-image-38727\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/waterfall-pose.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/waterfall-pose-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><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f. \u0627\u06af\u0631 \u06af\u0648\u062f\u06cc \u06a9\u0645\u0631 \u062f\u0627\u0631\u06cc\u062f \u06cc\u06a9 \u0628\u0627\u0644\u0634\u062a \u06a9\u0648\u0686\u06a9 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0645\u0631 \u062e\u0648\u062f \u0648 \u0632\u06cc\u0631 \u0628\u0627\u0633\u0646\u200c\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u060c \u06a9\u0641 \u067e\u0627\u0647\u0627 \u0631\u0648 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u0647 \u0633\u0645\u062a \u0622\u0633\u0645\u0627\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0631 \u0647\u0645\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u06f1\u06f0 \u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\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\">\u06f4. \u067e\u0644<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/bridge-pose.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u067e\u0644 \u06cc\u0648\u06af\u0627 \u0628\u0631\u0627\u06cc \u0622\u0631\u0627\u0645\u0634 - \u0622\u0645\u0648\u0632\u0634 \u06cc\u0648\u06af\u0627\" class=\"wp-image-38728\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/bridge-pose.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/bridge-pose-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><strong>\u0646\u062d\u0648\u0647 \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 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647\u060c \u0645\u0627\u0646\u0646\u062f \u062a\u0635\u0648\u06cc\u0631 \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u06a9\u0641 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u062d\u0631\u06a9\u062a \u067e\u0644 \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u060c \u0628\u0627\u06cc\u062f \u0644\u06af\u0646 \u0648 \u0628\u0627\u0633\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u06a9\u0647 \u06a9\u0645\u0631 \u06af\u0648\u062f \u0634\u0648\u062f\u061b<\/li>\n\n\n\n<li>\u062d\u062f\u0648\u062f \u06f1\u06f0 \u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\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\">\u06f5. \u0633\u062c\u062f\u0647<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/childs-pose.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0622\u0631\u0627\u0645\u0634\" class=\"wp-image-38729\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/childs-pose.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/childs-pose-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><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0631\u0648\u06cc \u062a\u0634\u06a9 \u0632\u0627\u0646\u0648 \u0628\u0632\u0646\u06cc\u062f\u060c \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0628\u0647 \u062d\u0627\u0644\u062a \u0633\u062c\u062f\u0647 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u062c\u0644\u0648 \u0628\u06a9\u0634\u06cc\u062f\u060c \u0633\u0631 \u0631\u0627 \u0628\u06cc\u0646 \u0628\u0627\u0632\u0648\u0647\u0627 \u0648 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u067e\u06cc\u0634\u0627\u0646\u06cc \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\n<li>\u06a9\u0627\u0645\u0644 \u06a9\u0634\u0634 \u0631\u0627 \u062f\u0631 \u067e\u0634\u062a \u067e\u0627 \u0648 \u067e\u0634\u062a \u06a9\u0645\u0631 \u062e\u0648\u062f \u062d\u0633 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0631\u0627\u06cc \u06f1\u06f0 \u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u062f\u0631 \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0628\u0645\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\">\u06f6. \u062d\u0631\u06a9\u062a \u067e\u0627\u06cc\u0627\u0646\u06cc<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/seated-rest.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0622\u0631\u0627\u0645\u0634\" class=\"wp-image-38732\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/seated-rest.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/seated-rest-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>\u0628\u0631\u0627\u06cc \u067e\u0627\u06cc\u0627\u0646 \u062f\u0627\u062f\u0646 \u062a\u0645\u0631\u06cc\u0646 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647\u060c \u0631\u0627\u062d\u062a \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u0686\u0634\u0645\u0627\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0628\u0646\u062f\u06cc\u062f. \u0642\u0628\u0644 \u0627\u0632 \u0627\u06cc\u0646\u06a9\u0647 \u0686\u0634\u0645\u0627\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0686\u0646\u062f \u0646\u0641\u0633 \u0639\u0645\u06cc\u0642\u06cc \u0628\u06a9\u0634\u06cc\u062f.<\/p>\n\n\n\n<p>\u0627\u06af\u0631 \u062f\u0648\u0633\u062a \u062f\u0627\u0631\u06cc\u062f \u0628\u0627\u0632\u0647\u0645 \u062d\u0631\u06a9\u0627\u062a \u06cc\u0648\u06af\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0631\u0627 \u062a\u0627 \u0627\u0646\u062a\u0647\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f!<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/bosu-ball-workouts\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0648\u0633\u0648\u0628\u0627\u0644 \u0686\u06cc\u0633\u062a + \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0627 \u0628\u0648\u0633\u0648\u0628\u0627\u0644<\/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\">\u0645\u0628\u062a\u062f\u06cc\u0627\u0646 \u0686\u06af\u0648\u0646\u0647 \u0628\u0627\u06cc\u062f \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\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>\u0627\u0646\u062c\u0627\u0645 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0628\u062f\u0648\u0646 \u062f\u0631\u062f\u0633\u0631\u0647\u0627\u06cc \u0631\u0641\u062a \u0648 \u0622\u0645\u062f\u060c \u0628\u0647 \u062c\u0633\u0645 \u0648 \u0631\u0648\u0627\u0646 \u062e\u0648\u062f \u06a9\u0645\u06a9 \u0628\u0632\u0631\u06af\u06cc \u06a9\u0646\u06cc\u062f \u0648 \u0634\u0627\u062f\u0627\u0628\u06cc \u0648 \u0633\u0644\u0627\u0645\u062a\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \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<h3 class=\"wp-block-heading\">\u0648\u0633\u0627\u06cc\u0644 \u0644\u0627\u0632\u0645 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0631\u0627 \u0622\u0645\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u062d\u0627\u0644\u0627 \u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f\u060c \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u062f\u0631\u0628\u0627\u0631\u0647 \u0648\u0633\u0627\u06cc\u0644 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632\u0650 \u06cc\u0648\u06af\u0627 \u0647\u0645 \u0627\u0637\u0644\u0627\u0639\u0627\u062a \u06a9\u0627\u0641\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0648\u0631\u0632\u0634 \u06cc\u0648\u06af\u0627 \u0648\u0633\u0627\u06cc\u0644 \u0632\u06cc\u0627\u062f\u06cc \u062f\u0627\u0631\u062f \u0645\u062b\u0644 \u0645\u062a\u060c \u06a9\u0634\u200c\u200c \u0648 \u0628\u0646\u062f\u060c \u0622\u062c\u0631 \u0648 \u0644\u0628\u0627\u0633\u200c\u0647\u0627\u06cc \u062e\u0627\u0635\u0634. \u0627\u0644\u0628\u062a\u0647 \u0646\u06af\u0631\u0627\u0646 \u0646\u0628\u0627\u0634\u06cc\u062f\u060c \u0634\u0645\u0627 \u0627\u062d\u062a\u06cc\u0627\u062c\u06cc \u0628\u0647 \u0647\u0645\u0647 \u0627\u06cc\u0646\u200c\u0647\u0627 \u0646\u062f\u0627\u0631\u06cc\u062f. \u0641\u0642\u0637 \u062f\u0631 \u0627\u0628\u062a\u062f\u0627 \u0627\u06cc\u0646 \u0645\u0648\u0627\u0631\u062f \u0631\u0627 \u0641\u0631\u0627\u0647\u0645 \u06a9\u0646\u06cc\u062f:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u06cc\u06a9 \u062f\u0633\u062a \u0644\u0628\u0627\u0633 \u0631\u0627\u062d\u062a \u0648 \u0646\u062e\u06cc\u061b \u062c\u0646\u0633 \u0644\u0628\u0627\u0633\u200c\u062a\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u0632 \u0627\u0644\u06cc\u0627\u0641 \u0637\u0628\u06cc\u0639\u06cc \u0647\u0645 \u0628\u0627\u0634\u062f.<\/li>\n\n\n\n<li>\u06cc\u06a9 \u0641\u0636\u0627\u06cc \u062a\u0645\u06cc\u0632 \u0648 \u0645\u0631\u062a\u0628 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634 \u062e\u0648\u062f \u062f\u0631 \u0646\u0638\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. <\/li>\n\n\n\n<li>\u06cc\u06a9 \u0632\u06cc\u0631 \u0627\u0646\u062f\u0627\u0632 \u0646\u0631\u0645 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u06a9\u0627\u0631\u060c \u0648\u0642\u062a\u06cc \u06a9\u0645\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a \u06a9\u0631\u062f\u06cc\u062f\u060c \u0628\u0647 \u062e\u0648\u062f\u062a\u0627\u0646 \u06cc\u06a9 \u0645\u062a \u0647\u062f\u06cc\u0647 \u062f\u0647\u06cc\u062f.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/11\/Frame-1-94-compressed.jpg\" alt=\"\u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647\" class=\"wp-image-38679\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/11\/Frame-1-94-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/11\/Frame-1-94-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\">\u0641\u0636\u0627\u06cc \u0645\u0646\u0627\u0633\u0628\u06cc \u0628\u0631\u0627\u06cc \u06cc\u0648\u06af\u0627 \u0641\u0631\u0627\u0647\u0645 \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p>\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u06cc\u0648\u06af\u0627 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0641\u0636\u0627\u06cc \u0628\u0632\u0631\u06af\u06cc \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a \u06cc\u06a9 \u0641\u0636\u0627\u06cc \u06a9\u0648\u0686\u06a9\u060c \u062d\u062f\u0627\u0642\u0644 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u062f\u0648\u0645\u062a\u0631 \u0645\u0631\u0628\u0639 \u0631\u0627 \u0628\u0647 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0627\u062e\u062a\u0635\u0627\u0635 \u062f\u0647\u06cc\u062f. \u0627\u0645\u0627 \u0627\u06cc\u0646 \u0641\u0636\u0627 \u0628\u0627\u06cc\u062f \u062a\u0645\u06cc\u0632\u060c \u062e\u0644\u0648\u062a \u0648 \u06a9\u0627\u0645\u0644\u0627 \u0645\u0646\u0638\u0645 \u0628\u0627\u0634\u062f\u061b \u062d\u062a\u06cc \u0627\u06af\u0631 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0631\u0627\u06cc \u0645\u062b\u0627\u0644 \u06cc\u06a9 \u0627\u062a\u0627\u0642 \u0631\u0627 \u0628\u0647 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0627\u062e\u062a\u0635\u0627\u0635 \u062f\u0647\u06cc\u062f\u060c \u0641\u0636\u0627\u06cc \u0645\u0631\u0628\u0648\u0637 \u0628\u0647 \u06cc\u0648\u06af\u0627 \u0631\u0627 \u0646\u0634\u0627\u0646\u0647 \u06af\u0630\u0627\u0631\u06cc \u06a9\u0646\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0631\u0627 \u0647\u0645\u06cc\u0634\u0647 \u062e\u0644\u0648\u062a \u0648 \u0645\u0631\u062a\u0628 \u0648 \u062a\u0645\u06cc\u0632 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/p>\n\n\n\n<p>\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u06cc\u0646 \u0641\u0636\u0627 \u0631\u0627 \u0628\u0627 \u0634\u0645\u0639 \u0648 \u0648\u0633\u0627\u06cc\u0644 \u062a\u0632\u06cc\u06cc\u0646\u06cc \u0645\u0648\u0631\u062f \u0639\u0644\u0627\u0642\u0647\u200c\u062a\u0627\u0646 \u062a\u0632\u06cc\u06cc\u0646 \u06a9\u0646\u06cc\u062f. \u0627\u06af\u0631 \u0647\u0645 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u067e\u062e\u0634 \u0648\u06cc\u062f\u0626\u0648 \u062f\u0627\u0631\u06cc\u062f\u060c \u062a\u0645\u0647\u06cc\u062f\u0627\u062a \u0644\u0627\u0632\u0645 \u0628\u0631\u0627\u06cc \u067e\u062e\u0634 \u0622\u0646 \u0631\u0627 \u0646\u06cc\u0632 \u0641\u0631\u0627\u0647\u0645 \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\">\u0633\u0628\u06a9 \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0648\u0631\u0632\u0634 \u06cc\u0648\u06af\u0627 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p>\u0627\u06af\u0631 \u0628\u0627\u0631\u062f\u0627\u0631 \u0647\u0633\u062a\u06cc\u062f\u060c \u062f\u0631\u062f\u0647\u0627\u06cc \u0645\u0641\u0635\u0644\u06cc \u06cc\u0627 \u0641\u0642\u0631\u0627\u062a\u06cc \u062f\u0627\u0631\u06cc\u062f\u060c \u06cc\u0627 \u0645\u0634\u06a9\u0644\u0627\u062a \u062a\u0639\u0627\u062f\u0644\u06cc \u062f\u0627\u0631\u06cc\u062f \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u062d\u062a\u0645\u0627 \u0627\u0632 \u06cc\u0648\u06af\u0627\u06cc \u0645\u062e\u0635\u0648\u0635 \u0634\u0631\u0627\u06cc\u0637 \u062e\u0648\u062f\u062a\u0627\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648 \u062d\u0631\u06a9\u0627\u062a \u0639\u0645\u0648\u0645\u06cc \u06cc\u0648\u06af\u0627 \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646\u062a\u0631\u0646\u062a \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f\u060c \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0646\u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p>\u0645\u06cc\u200c\u062f\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0642\u0631\u0627\u0631 \u0646\u06cc\u0633\u062a \u062a\u0645\u0631\u06cc\u0646 \u0634\u0645\u0627 \u062e\u06cc\u0644\u06cc \u0633\u062e\u062a \u06cc\u0627 \u062e\u06cc\u0644\u06cc \u0622\u0633\u0627\u0646 \u0628\u0627\u0634\u062f. \u0628\u0644\u06a9\u0647 \u0628\u0627\u06cc\u062f \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0645\u0646\u0627\u0633\u0628 \u0628\u0627\u0634\u062f. \u0645\u0641\u0647\u0648\u0645 \u0627\u06cc\u0646 \u062c\u0645\u0644\u0647 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06cc\u0648\u06af\u0627 \u0628\u0627\u06cc\u062f \u0686\u0627\u0644\u0634\u06cc \u0648 \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644 \u0645\u062a\u0646\u0627\u0633\u0628 \u0628\u0627 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u062a\u0646\u0638\u06cc\u0645 \u0634\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"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\/yoga-during-pregnancy\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06cc\u0648\u06af\u0627 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0628\u0631\u0627\u06cc \u062a\u062c\u0631\u0628\u0647 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0622\u0633\u0627\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\">\u0627\u0632 \u0645\u0631\u0628\u06cc \u06cc\u0627 \u0627\u0632 \u0648\u06cc\u062f\u06cc\u0648 \u0622\u0645\u0648\u0632\u0634\u06cc \u06a9\u0645\u06a9 \u0628\u06af\u06cc\u0631\u06cc\u062f!<\/h3>\n\n\n\n<p>\u0627\u06af\u0631 \u06a9\u0645\u06cc \u0647\u0645 \u0628\u0627 \u062d\u0631\u06a9\u0627\u062a \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0622\u0634\u0646\u0627 \u0647\u0633\u062a\u06cc\u062f\u060c \u067e\u0633 \u06a9\u0627\u0631 \u0634\u0645\u0627 \u062e\u06cc\u0644\u06cc \u0631\u0627\u062d\u062a \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u0644\u0628\u062a\u0647 \u062f\u0631 \u063a\u06cc\u0631 \u0627\u06cc\u0646\u200c\u0635\u0648\u0631\u062a \u0647\u0645 \u0645\u0634\u06a9\u0644\u06cc \u0648\u062c\u0648\u062f \u0646\u062f\u0627\u0631\u062f.<\/p>\n\n\n\n<p>\u062f\u0631 \u0627\u06cc\u0646\u062a\u0631\u0646\u062a \u062c\u0633\u062a\u062c\u0648 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0686\u0646\u062f\u06cc\u0646 \u0622\u0645\u0648\u0632\u0634\u200c \u06cc\u0648\u06af\u0627 \u0645\u0628\u062a\u062f\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u062f\u0631 \u062f\u0633\u062a\u0631\u0633\u200c\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f. \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0646\u0645\u0648\u0646\u0647\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0648\u06cc\u062f\u0626\u0648 \u0632\u06cc\u0631\u060c \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0631\u0627 \u0634\u0631\u0648\u0639 \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<figure class=\"wp-block-video\"><video controls poster=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/yoga-for-strength-jumbo.jpg\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/02\/\u0645\u0639\u0631\u0641\u06cc-\u06cc\u0648\u06af\u0627-1080p.mp4\"><\/video><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u062d\u0631\u06a9\u0627\u062a \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0631\u0627 \u0628\u0627 \u0645\u0648\u0632\u06cc\u06a9 \u0647\u0645\u0631\u0627\u0647 \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p>\u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0644\u067e\u0630\u06cc\u0631 \u0648 \u0631\u0636\u0627\u06cc\u062a \u0628\u062e\u0634\u060c \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0648\u0632\u06cc\u06a9\u200c\u0647\u0627\u06cc \u0632\u06cc\u0631 \u0631\u0627 \u067e\u062e\u0634 \u06a9\u0646\u06cc\u062f \u0648 \u062d\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u06cc\u0648\u06af\u0627 (\u06a9\u0647 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u0645) \u0628\u0647 \u0622\u0646 \u06af\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<h4 class=\"wp-block-heading\">\u062f\u0627\u0646\u0644\u0648\u062f \u0622\u0647\u0646\u06af\u200c \u0647\u0627\u06cc \u06cc\u0648\u06af\u0627<\/h4>\n\n\n\n<figure class=\"wp-block-audio\"><audio controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/02\/Classic-Music-\u2013-Piano.mp3\"><\/audio><\/figure>\n\n\n\n<figure class=\"wp-block-audio\"><audio controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/02\/83644290.mp3\"><\/audio><\/figure>\n\n\n\n<figure class=\"wp-block-audio\"><audio controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/02\/Hang-Drum-love.mp3\"><\/audio><\/figure>\n\n\n\n<figure class=\"wp-block-audio\"><audio controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/02\/Sleep-Music-Lullabies-\u2013-Hang-Drum-for-Relaxation.mp3\"><\/audio><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0633\u0631\u0627\u063a \u062d\u0631\u06a9\u0627\u062a \u0627\u0635\u0644\u06cc \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0648\u06cc\u062f!<\/h3>\n\n\n\n<p>\u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u06cc \u062f\u0627\u0631\u062f \u06a9\u0647 \u0647\u0631 \u06a9\u062f\u0627\u0645 \u0627\u0632 \u0622\u0646\u200c\u0647\u0627 \u0634\u0627\u0645\u0644 \u062d\u0631\u06a9\u0627\u062a \u0645\u062a\u0641\u0627\u0648\u062a\u06cc \u0628\u0627 \u0647\u062f\u0641 \u062e\u0627\u0635\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639\u060c \u0686\u0646\u062f \u062d\u0631\u06a9\u062a \u0627\u0635\u0644\u06cc \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u06a9\u0645\u200c\u06a9\u0645 \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u06cc\u0634\u0631\u0641\u062a \u06a9\u0646\u06cc\u062f. \u0645\u0637\u0645\u0626\u0646 \u0628\u0627\u0634\u06cc\u062f \u0639\u0627\u0634\u0642 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \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\n<h2 class=\"wp-block-heading\">\u0645\u0639\u0631\u0641\u06cc \u062d\u0631\u06a9\u0627\u062a \u0645\u0628\u062a\u062f\u06cc \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u06cc\u0648\u06af\u0627 \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>\u0627\u06cc\u0646 \u06f5 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0628\u0647 \u0634\u0645\u0627 \u0628\u06af\u0648\u06cc\u062f \u0686\u0642\u062f\u0631 \u0648 \u062a\u0627 \u06a9\u062c\u0627 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u062f \u062d\u0631\u06a9\u062a \u06a9\u0646\u062f. \u0627\u06af\u0631 \u0647\u0645\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0686\u06cc\u0632\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0627\u062d\u0633\u0627\u0633 \u062e\u0648\u0628\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u067e\u0633 \u0628\u0647 \u0622\u0646 \u067e\u0627\u06cc\u0628\u0646\u062f \u0628\u0627\u0634\u06cc\u062f \u0648 \u0627\u0632 \u0622\u0646 \u0644\u0630\u062a \u0628\u0628\u0631\u06cc\u062f. \u06cc\u0627\u062f\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u0628\u0627 \u062f\u0627\u0646\u0644\u0648\u062f \u0622\u0647\u0646\u06af\u200c\u0647\u0627\u06cc \u06cc\u0648\u06af\u0627 (\u0628\u06cc\u200c\u06a9\u0644\u0627\u0645) \u062a\u0645\u0631\u06cc\u0646\u200c \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0631\u0627 \u067e\u06cc\u0634 \u0628\u0628\u0631\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f1. \u0648\u0636\u0639\u06cc\u062a \u06a9\u0648\u062f\u06a9<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"480\" style=\"aspect-ratio: 720 \/ 480;\" width=\"720\" controls loop preload=\"auto\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/1.child-pose.mp4\"><\/video><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0641\u0648\u0627\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a:<\/strong> \u0627\u062d\u0633\u0627\u0633 \u06a9\u0634\u0634 \u0639\u0645\u06cc\u0642 \u0627\u0632 \u06af\u0631\u062f\u0646 \u062a\u0627 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0648 \u0644\u06af\u0646<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0645\u0645\u0646\u0648\u0639\u06cc\u062a \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a: <\/strong>\u0627\u06af\u0631 \u0628\u0627\u0631\u062f\u0627\u0631 \u0647\u0633\u062a\u06cc\u062f\u060c \u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0628\u0627\u0644\u0627 \u062f\u0627\u0631\u06cc\u062f \u06cc\u0627 \u062e\u0645 \u0634\u062f\u0646 \u0631\u0648\u06cc \u0632\u0627\u0646\u0648 \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u0633\u062e\u062a \u0627\u0633\u062a\u061b \u0627\u0646\u062c\u0627\u0645\u0634 \u0646\u062f\u0647\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062a\u0645\u0631\u06a9\u0632 \u062f\u0631 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a: <\/strong>\u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0631\u0648\u06cc \u0631\u0647\u0627\u0633\u0627\u0632\u06cc\u0650 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a\u06cc \u0648 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a\u060c \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<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2. \u062d\u0631\u06a9\u062a \u0645\u0627\u0631 \u06a9\u0628\u0631\u0627<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"480\" style=\"aspect-ratio: 720 \/ 480;\" width=\"720\" controls loop preload=\"auto\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/2.cobra-pose.mp4\"><\/video><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0641\u0648\u0627\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a: <\/strong>\u062a\u0642\u0648\u06cc\u062a \u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0645\u0645\u0646\u0648\u0639\u06cc\u062a \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a: <\/strong>\u0627\u06af\u0631 \u062f\u0686\u0627\u0631 \u062f\u0631\u062f \u0648 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0645\u0631\u0628\u0648\u0637 \u0628\u0647 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u06cc\u0627 \u06af\u0631\u062f\u0646 \u0647\u0633\u062a\u06cc\u062f\u060c \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0646\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=\"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-exercises-for-low-back-muscle\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0642\u0648\u06cc\u062a \u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631 \u0628\u0627 \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc<\/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\">\u06f3. \u0633\u06af \u0633\u0631 \u067e\u0627\u06cc\u06cc\u0646<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"480\" style=\"aspect-ratio: 720 \/ 480;\" width=\"720\" controls loop preload=\"auto\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/3.down-dog-burst.mp4\"><\/video><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0641\u0648\u0627\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a: <\/strong>\u0628\u0631\u0627\u06cc \u062a\u0633\u06a9\u06cc\u0646 \u062f\u0631\u062f \u06a9\u0645\u0631<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0645\u0645\u0646\u0648\u0639\u06cc\u062a \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a: <\/strong>\u0627\u06af\u0631 \u062f\u0686\u0627\u0631 \u06a9\u0645\u0631\u062f\u0631\u062f \u06cc\u0627 \u0641\u0634\u0627\u0631\u062e\u0648\u0646 \u0647\u0633\u062a\u06cc\u062f \u0648 \u06cc\u0627 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc\u062f\u060c \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0646\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\">\u06f4. \u062d\u0631\u06a9\u062a \u062f\u0631\u062e\u062a<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"480\" style=\"aspect-ratio: 720 \/ 480;\" width=\"720\" controls loop preload=\"auto\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/4.-tree-pose.mp4\"><\/video><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0641\u0648\u0627\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a: <\/strong>\u062a\u0642\u0648\u06cc\u062a \u062a\u0639\u0627\u062f\u0644\u060c \u0627\u0635\u0644\u0627\u062d \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u06cc \u0648 \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0642\u062f\u0631\u062a \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0645\u0645\u0646\u0648\u0639\u06cc\u062a \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a: <\/strong>\u0627\u06af\u0631 \u0648\u0636\u0639\u06cc\u062a \u067e\u0632\u0634\u06a9\u06cc \u062e\u0627\u0635\u06cc \u062f\u0627\u0631\u06cc\u062f \u06cc\u0627 \u062f\u0686\u0627\u0631 \u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u06cc\u0627 \u0639\u062f\u0645 \u062a\u0639\u0627\u062f\u0644 \u0647\u0633\u062a\u06cc\u062f\u060c \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a.<\/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\">\u06f5. \u062d\u0631\u06a9\u062a \u062c\u0633\u062f<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"480\" style=\"aspect-ratio: 720 \/ 480;\" width=\"720\" controls loop src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/5.-corpse-pose.mp4\"><\/video><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0641\u0648\u0627\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a:<\/strong> \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0645\u0631\u06a9\u0632\u060c \u0628\u0647\u0628\u0648\u062f \u06af\u0631\u062f\u0634 \u062e\u0648\u0646\u060c \u06a9\u0627\u0647\u0634 \u062e\u0633\u062a\u06af\u06cc \u0630\u0647\u0646 \u0648 \u062c\u0633\u0645\u060c \u0622\u0631\u0627\u0645\u0634 \u0627\u0639\u0635\u0627\u0628\u060c \u06a9\u0627\u0647\u0634 \u0622\u0633\u0645\u060c \u06cc\u0628\u0648\u0633\u062a\u060c \u062f\u06cc\u0627\u0628\u062a \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/yoga-before-bed-for-better-sleep\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/yoga-before-bed-for-better-sleep\/\" rel=\"noreferrer noopener\">\u0628\u0647\u0628\u0648\u062f \u0628\u06cc\u200c\u062e\u0648\u0627\u0628\u06cc<\/a>.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0645\u0645\u0646\u0648\u0639\u06cc\u062a \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a: <\/strong>\u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f \u062e\u0648\u0628 \u0648 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.<\/li>\n<\/ul>\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\u0645\u0648\u0632\u0634 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0627\u062f\u0647 \u0631\u0627 \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0647 \u0645\u062f\u062a \u06f5 \u0633\u062a \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f\u060c \u0634\u0627\u06cc\u062f \u0633\u0627\u062f\u0647 \u0628\u0647 \u0646\u0638\u0631 \u0628\u0631\u0633\u062f\u060c \u0627\u0645\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0633\u062e\u062a \u0627\u0633\u062a \u0648 \u062d\u0633\u0627\u0628\u06cc \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f \u0648 \u0686\u0648\u0646 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0647\u0645 \u0628\u0647 \u062d\u0633\u0627\u0628 \u0645\u06cc\u200c\u0622\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/new-exercises-to-improve-your-balance-with-yoga\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u0627\u062a \u06cc\u0648\u06af\u0627 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u062a\u0639\u0627\u062f\u0644 \u0628\u062f\u0646 \u0648 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627<\/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\">\u0633\u0644\u0627\u0645 \u0628\u0631 \u062e\u0648\u0631\u0634\u06cc\u062f<\/h3>\n\n\n\n<p>\u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u062d\u062f\u0627\u0642\u0644 \u06f1\u06f0 \u0633\u0644\u0627\u0645 \u0628\u0631 \u062e\u0648\u0631\u0634\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u0628\u0639\u0636\u06cc \u0627\u0632 \u067e\u0648\u0632\u0647\u0627 \u062f\u0631 \u0633\u0644\u0627\u0645 \u0628\u0631 \u062e\u0648\u0631\u0634\u06cc\u062f \u0628\u0631\u0627\u06cc \u0645\u062f\u062a \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631 \u06cc\u0627 \u0628\u0627 \u0633\u0631\u0639\u062a\u06cc\u200c\u062a\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u0646 \u0622\u0646\u060c \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f \u062a\u0627 \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"400\" height=\"400\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/1.-Sun.gif\" alt=\"\u062d\u0631\u06a9\u062a \u06cc\u0648\u06af\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc\" class=\"wp-image-38720\"\/><\/figure>\n<\/div>\n\n\n<p><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0628\u0627\u0632\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0644\u0646\u062f \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0648 \u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0645\u0627\u0646\u0646\u062f \u062d\u0631\u06a9\u062a \u0631\u06a9\u0648\u0639 \u062f\u0631 \u0646\u0645\u0627\u0632\u060c \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f\u060c \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062f\u0647\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0631\u0633\u0627\u0646\u06cc\u062f (\u06a9\u0627\u0645\u0644 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0632\u0627\u0646\u0648 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f)\u061b<\/li>\n\n\n\n<li>\u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0639\u0642\u0628 \u0628\u0628\u0631\u06cc\u062f \u0648 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u067e\u0644\u0627\u0646\u06a9 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0647 \u0645\u062f\u062a \u06cc\u06a9 \u062f\u0645 \u0648 \u0628\u0627\u0632\u062f\u0645 \u0639\u0645\u06cc\u0642 \u062f\u0631 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u0628\u0627\u0634\u06cc\u062f \u0648 \u0633\u067e\u0633 \u06a9\u0627\u0645\u0644 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u060c \u0628\u0647 \u062d\u0627\u0644\u062a \u062d\u0631\u06a9\u062a \u06a9\u0628\u0631\u0627 \u062f\u0631\u0628\u06cc\u0627\u06cc\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u0631\u06cc\u0639 \u067e\u0627\u0647\u0627 \u0631\u0627 \u062c\u0645\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u062c\u0644\u0648 \u0628\u06cc\u0627\u06cc\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06cc\u0648\u06af\u0627 \u0631\u0627 \u0627\u0632 \u0627\u0648\u0644 \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<h3 class=\"wp-block-heading\">\u0642\u0627\u06cc\u0642<\/h3>\n\n\n\n<p>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647\u060c \u062a\u0645\u0627\u0645 \u0628\u062f\u0646 \u0634\u0645\u0627\u060c \u0628\u0647 \u062e\u0635\u0648\u0635 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u06a9\u0645\u06a9 \u062e\u0648\u0627\u0647\u062f \u06a9\u0631\u062f.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"400\" height=\"400\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/2.-Boat.gif\" alt=\"\u062d\u0631\u06a9\u062a \u0642\u0627\u06cc\u0642 \u06cc\u0648\u06af\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc\" class=\"wp-image-38721\"\/><\/figure>\n<\/div>\n\n\n<p><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0648 \u062c\u0644\u0648\u06cc \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u0645\u062b\u0644 \u062a\u0635\u0648\u06cc\u0631\u060c \u0641\u0642\u0637 \u0628\u0627\u0633\u0646 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0627\u0632\u0648\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0645\u0642\u0627\u0628\u0644 \u062e\u0648\u062f \u062f\u0631\u0627\u0632 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0645\u0648\u0627\u0632\u06cc \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n\n\n\n<li>\u0627\u06af\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647\u200c\u0627\u06cc\u062f\u060c \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u0631\u0627 \u0628\u0647 \u0645\u062f\u062a \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062d\u062f\u0627\u0642\u0644 \u067e\u0646\u062c \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0627\u06cc\u062f \u06a9\u0627\u0645\u0644 \u062f\u0645 \u0648 \u0628\u0627\u0632\u062f\u0645 \u0639\u0645\u06cc\u0642 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\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\">\u067e\u0644\u0627\u0646\u06a9<\/h3>\n\n\n\n<p>\u067e\u0644\u0627\u0646\u06a9 \u06cc\u06a9\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u06cc\u0648\u06af\u0627 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u062e\u0648\u0628\u06cc \u06a9\u0644 \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u062d\u062a\u06cc \u0627\u06af\u0631 \u067e\u0634\u062a \u0633\u0631\u0647\u0645 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f\u060c \u062c\u0646\u0628\u0647 \u0647\u0648\u0627\u0632\u06cc \u0647\u0645 \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u0634\u062a. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0628\u0627 \u06cc\u0648\u06af\u0627 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0647 \u0645\u062f\u062a \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"400\" height=\"400\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/3.-plank.gif\" alt=\"\u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u06cc\u0648\u06af\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc\" class=\"wp-image-38722\"\/><\/figure>\n<\/div>\n\n\n<p><strong>\u0646\u062d\u0648\u0647 \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 \u067e\u0644\u0627\u0646\u06a9 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062d\u062f\u0627\u0642\u0644 \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 (\u0627\u06af\u0631 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0633\u062e\u062a \u0627\u0633\u062a \u06f2\u06f0 \u062b\u0627\u0646\u06cc\u0647) \u062f\u0631 \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0628\u0645\u0627\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0628\u0631\u0627\u06cc \u06f5 \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0647 \u0645\u062f\u062a \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u062a\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0631\u0627 \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\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><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p>\u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u062f\u0627\u0646\u06cc\u0645 \u0686\u06af\u0648\u0646\u0647 \u0648\u0631\u0632\u0634 \u06cc\u0648\u06af\u0627 \u0631\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u060c \u0627\u0628\u062a\u062f\u0627 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u06a9\u0647 \u062a\u0627 \u062d\u062f\u06cc \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0631\u0627 \u0628\u0634\u0646\u0627\u0633\u06cc\u0645. \u06cc\u0648\u06af\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0628\u0627\u0634\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0642\u062f\u0645 \u0628\u0647 \u0642\u062f\u0645 \u0622\u0645\u0648\u0632\u0634 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u062a\u0648\u0636\u06cc\u062d \u062f\u0627\u062f\u06cc\u0645. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0647\u0645\u06cc\u0646 \u0627\u0645\u0631\u0648\u0632\u060c \u0648\u0631\u0632\u0634 \u062e\u0648\u062f \u0631\u0627 \u0634\u0631\u0648\u0639 \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\">\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-1769239107428\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0686\u0647 \u0627\u0641\u0631\u0627\u062f\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u06cc\u0648\u06af\u0627 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0645\u0646\u0627\u0633\u0628 \u0648 \u0639\u0627\u0644\u06cc \u0627\u0633\u062a\u061b \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u062f\u0648\u0633\u062a \u062f\u0627\u0631\u0646\u062f \u0622\u0631\u0627\u0645\u0634 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1769239478591\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0647 \u0686\u0647 \u0686\u06cc\u0632\u0647\u0627\u06cc\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u06cc\u06a9 \u062f\u0633\u062a \u0644\u0628\u0627\u0633 \u0631\u0627\u062d\u062a\u060c \u06cc\u06a9 \u0632\u06cc\u0631\u0627\u0646\u062f\u0627\u0632 \u062a\u0645\u06cc\u06cc\u0632 \u0648 \u0641\u0636\u0627\u06cc \u0622\u0631\u0627\u0645 \u0647\u0645\u0647 \u0686\u06cc\u0632\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0627\u06cc \u06cc\u0648\u06af\u0627 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1769239536614\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0686\u06af\u0648\u0646\u0647 \u0628\u0627\u0639\u062b \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0645\u06cc\u200c\u0634\u0648\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u06cc\u0648\u06af\u0627 \u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0631\u0648\u06cc \u062a\u0646\u0641\u0633\u060c \u062d\u0631\u06a9\u062a\u200c\u0647\u0627\u06cc \u0622\u0631\u0627\u0645 \u0648 \u062a\u0646\u0638\u06cc\u0645 \u0628\u062f\u0646 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1769239577624\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u062e\u0648\u0628 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647\u060c \u0628\u0639\u0636\u06cc \u0627\u0646\u0648\u0627\u0639 \u06cc\u0648\u06af\u0627 \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u0646\u062f \u0648 \u062f\u0631 \u0635\u0648\u0631\u062a\u06cc \u06a9\u0647 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0645\u0646\u0638\u0645 \u0648 \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f \u0628\u0647 \u0644\u0627\u063a\u0631\u06cc \u0647\u0645 \u06a9\u0645\u06a9 \u0645\u06cc\u06a9\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1769239597367\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0686\u0647 \u0632\u0645\u0627\u0646\u06cc \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0647\u0631 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627\u062d\u062a \u0628\u0627\u0634\u062f \u0628\u0647\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1769239870166\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0648\u0631\u0632\u0634 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u062a\u0646\u0628\u0644\u06cc \u062a\u062e\u0645\u062f\u0627\u0646 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u062e\u0648\u0634\u0628\u062e\u062a\u0627\u0646\u0647 \u06cc\u0648\u06af\u0627 \u062d\u062a\u06cc \u0628\u0631\u0627\u06cc \u062a\u0646\u0628\u0644\u06cc \u062a\u062e\u0645\u062f\u0627\u0646 \u0647\u0645 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a \u0648 \u0628\u0627 \u062a\u0646\u0638\u06cc\u0645 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645\u060c \u0628\u0647 \u06a9\u0646\u062a\u0631\u0644 \u0627\u06cc\u0646 \u0628\u06cc\u0645\u0627\u0631\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0645\u0646\u0627\u0628\u0639:&nbsp;<\/strong><a href=\"https:\/\/www.nytimes.com\/interactive\/2020\/07\/09\/burst\/a-few-quick-yoga-poses.html?searchResultPosition=7\" target=\"_blank\" rel=\"nofollow noopener\">nytimes<\/a> &#8211; <a href=\"https:\/\/www.vogue.com\/article\/streaming-workouts-apps-cardio-hiit-dance-spinning-peloton-yoga\" target=\"_blank\" rel=\"nofollow noopener\">vogue<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062d\u0631\u06a9\u0627\u062a \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0631\u0627 \u0686\u0637\u0648\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u061f \u06cc\u0648\u06af\u0627 \u06cc\u06a9 \u0648\u0631\u0632\u0634 \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u062c\u0633\u0645 \u0648 \u0631\u0648\u0627\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u063a\u06cc\u06cc\u0631 \u0634\u06af\u0641\u062a\u200c\u0627\u0646\u06af\u06cc\u0632 \u0648 \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647\u200c\u0627\u06cc \u0631\u0648\u06cc \u0630\u0647\u0646 \u0648 \u062c\u0633\u0645\u200c\u062a\u0627\u0646 \u0628\u06af\u0630\u0627\u0631\u062f. \u0627\u0646\u062c\u0627\u0645 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u06cc\u0627 \u0628\u0627\u0634\u06af\u0627\u0647 \u0641\u0631\u0642\u06cc \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f. \u0645\u0647\u0645 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":5201,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[203],"class_list":["post-5078","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-203"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/5078","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=5078"}],"version-history":[{"count":57,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/5078\/revisions"}],"predecessor-version":[{"id":82903,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/5078\/revisions\/82903"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/5201"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=5078"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=5078"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=5078"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}