{"id":5121,"date":"2023-08-02T11:00:26","date_gmt":"2023-08-02T07:30:26","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=5121"},"modified":"2023-11-19T11:32:35","modified_gmt":"2023-11-19T08:02:35","slug":"split-training","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/split-training\/","title":{"rendered":"\u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a\u060c \u062a\u06a9 \u062a\u06a9 \u0639\u0636\u0644\u0627\u062a\u062a\u0627\u0646 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0646\u06cc\u062f"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u06cc\u06a9\u06cc \u0627\u0632 \u0633\u06cc\u0633\u062a\u0645\u200c\u0647\u0627\u06cc \u0645\u0647\u06cc\u062c \u0648 \u0628\u062f\u0648\u0646 \u0631\u0642\u06cc\u0628 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u0631 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0634\u0645\u0627 \u0627\u062e\u062a\u0635\u0627\u0635 \u0628\u0647 \u06cc\u06a9 \u0642\u0633\u0645\u062a \u0627\u0632 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u0634\u062a. \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644 \u06cc\u06a9 \u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u0644\u0627 \u062a\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f \u0648 \u062f\u0631 \u062c\u0644\u0633\u0647 \u0628\u0639\u062f \u0628\u0647 \u0633\u0631\u0627\u063a \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u062e\u0648\u0627\u0647\u06cc\u062f \u0631\u0641\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628\u060c \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u0645 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0627\u0645\u0644 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u0631\u0627 \u062a\u0648\u0636\u06cc\u062d \u062f\u0647\u06cc\u0645 \u0648 \u0627\u0646\u0648\u0627\u0639 \u0627\u0633\u067e\u0644\u06cc\u062a \u062f\u0631 \u06f3\u06f0 \u0631\u0648\u0632 \u0631\u0627 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0646\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a (Split training) \u0686\u06cc\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u06cc\u0627 \u0647\u0645\u0627\u0646 Split training\u060c \u06cc\u06a9 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0634\u0645\u0627 \u0627\u062c\u0627\u0632\u0647 \u0645\u06cc\u200c\u062f\u0647\u062f \u062a\u0627 \u0631\u0648\u0632\u0647\u0627\u06cc \u0628\u0647 \u062e\u0635\u0648\u0635\u06cc \u0628\u0631 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u062e\u0627\u0635\u06cc \u06a9\u0627\u0631 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u0648 \u067e\u0627\u06cc\u0627\u0646 \u0647\u0641\u062a\u0647 \u06a9\u0644 \u0628\u062f\u0646\u062a\u0627\u0646 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u062c\u0632\u0627 \u062f\u0631\u06af\u06cc\u0631 \u062e\u0648\u0627\u0647\u062f \u0634\u062f. \u0627\u06cc\u0646 \u0633\u0628\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0642\u06cc\u0642\u0627\u064b \u0628\u0631\u0639\u06a9\u0633 \u0633\u0628\u06a9 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0644 \u0628\u062f\u0646 \u06cc\u0627 \u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0628\u062a\u0647 \u0627\u06cc\u0646 \u0633\u0627\u062f\u0647\u200c\u062a\u0631\u06cc\u0646 \u062a\u0639\u0631\u06cc\u0641 \u062f\u0646\u06cc\u0627 \u062f\u0631 \u0645\u0648\u0631\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u0628\u0648\u062f\u0647 \u0648 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u067e\u06cc\u0686\u06cc\u062f\u06af\u06cc\u200c\u0647\u0627\u06cc \u062e\u0627\u0635 \u062e\u0648\u062f\u0634 \u0631\u0627 \u062f\u0627\u0631\u062f. \u0633\u0628\u06a9 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u067e\u0644\u06cc\u062a\u060c \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u0686\u0646\u062f\u06cc\u0646 \u0642\u0633\u0645\u062a (\u0628\u0627\u0644\u0627\u062a\u0646\u0647\u060c \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0648 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647) \u062a\u0642\u0633\u06cc\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u062f\u0631 \u0647\u0631 \u062c\u0644\u0633\u0647 \u0634\u0645\u0627 \u0641\u0642\u0637 \u06cc\u06a9 \u0642\u0633\u0645\u062a \u0627\u0632 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u062a\u0645\u0631\u06cc\u0646 \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<h2 class=\"wp-block-heading\">\u0627\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u06cc\u0644\u06cc\u062a \u0628\u0647 \u0686\u0647 \u0635\u0648\u0631\u062a \u0627\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a\u060c \u0628\u0647 \u0634\u0645\u0627 \u0627\u0645\u06a9\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0647\u0631 \u0642\u0633\u0645\u062a \u0627\u0632 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0634\u06a9\u0644 \u06a9\u0627\u0645\u0644 \u0648 \u0645\u062c\u0632\u0627 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u062f\u0647 \u0648 \u0628\u0647 \u062e\u0648\u0628\u06cc \u0639\u0636\u0644\u0627\u062a\u200c\u062a\u0627\u0646 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f. \u0627\u0633\u067e\u06cc\u0644\u06cc\u062a \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u06cc \u062f\u0627\u0631\u062f\u061b \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u06f7 \u0646\u0648\u0639 \u0627\u0633\u067e\u0644\u06cc\u062a \u0645\u062a\u062f\u0627\u0648\u0644 \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645  \u0648 \u0628\u0631\u0627\u06cc \u0647\u0631 \u0633\u06cc\u0633\u062a\u0645 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0645 \u0627\u0631\u0627\u0626\u0647 \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\">\u06f1. \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u067e\u0644\u06cc\u062a \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u060c \u0634\u0645\u0627 \u0631\u0648\u0632\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0628\u0627\u0644\u0627 \u062a\u0646\u0647 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u062a\u0642\u0633\u06cc\u0645 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f (\u06f2 \u0631\u0648\u0632 \u0628\u0627\u0644\u0627\u062a\u0646\u0647\u060c \u06f2 \u0631\u0648\u0632 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647) \u062a\u0627 \u06f4 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f. \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0627\u0633\u067e\u0644\u06cc\u062a \u0645\u062a\u0648\u0633\u0637 \u062f\u0631 \u0646\u0638\u0631 \u06af\u0631\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0648 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0634\u0646\u0628\u0647: \u0628\u0627\u0644\u0627\u062a\u0646\u0647 (\u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc)<\/li>\n\n\n\n<li>\u06cc\u06a9\u0634\u0646\u0628\u0647: \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 (\u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc)<\/li>\n\n\n\n<li>\u062f\u0648\u0634\u0646\u0628\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\u062a \/ \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0641\u0639\u0627\u0644<\/li>\n\n\n\n<li>\u0633\u0647 \u0634\u0646\u0628\u0647: \u0628\u0627\u0644\u0627\u062a\u0646\u0647 (\u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc)<\/li>\n\n\n\n<li>\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647: \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 (\u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u06a9\u0634\u0634\u06cc \u0648 \u0642\u062f\u0631\u062a\u06cc)<\/li>\n\n\n\n<li>\u067e\u0646\u062c\u0634\u0646\u0628\u0647 \u0648 \u062c\u0645\u0639\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/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\/2023\/08\/Frame-3-52-compressed.jpg\" alt=\"\u0627\u0633\u067e\u0644\u06cc\u062a \u062f\u0631 30 \u0631\u0648\u0632\" class=\"wp-image-36226\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/08\/Frame-3-52-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2023\/08\/Frame-3-52-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\">\u06f2. \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u0633\u067e\u0644\u06cc\u062a \u0641\u0634\u0627\u0631\/\u06a9\u0634\u0634\/ \u062a\u0645\u0631\u06a9\u0632 \u0631\u0648\u06cc \u067e\u0627\u0647\u0627<\/h3>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\" dir=\"ltr\"><strong>PPL (Push Pull Legs)<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u0634\u0627\u0631\/\u06a9\u0634\u0634 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0627 \u06cc\u06a9\u06cc \u0627\u0632 \u0627\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u0645\u062d\u0628\u0648\u0628 \u0627\u0633\u062a \u06a9\u0647 \u0634\u0627\u0645\u0644 \u0641\u0634\u0627\u0631\u06cc \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0633\u0631\u06cc \u0639\u0636\u0644\u0627\u062a (\u0645\u062b\u0644 \u0639\u0636\u0644\u0627\u062a \u0633\u06cc\u0646\u0647\u200c\u0627\u06cc\u060c \u0633\u0631\u0634\u0627\u0646\u0647\u060c \u0633\u0647 \u0633\u0631)\u060c \u0648 \u06a9\u0634\u0634 \u06cc\u06a9 \u0633\u0631\u06cc \u0639\u0636\u0644\u0627\u062a \u062f\u06cc\u06af\u0631 \u062f\u0631 \u0631\u0648\u0632 \u0628\u0639\u062f (\u0634\u0627\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a\u06cc\u060c \u062f\u0648\u0633\u0631 \u0628\u0627\u0632\u0648\u06cc\u06cc\u060c \u0633\u0627\u0639\u062f\u060c \u0634\u06a9\u0645) \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 (\u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u0628\u0627\u0633\u0646\u060c \u0633\u0627\u0642 \u067e\u0627 \u0628\u0627 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645) \u0627\u0633\u062a. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0648\u0632\u0647\u0627\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062f\u0631 \u0635\u0648\u0631\u062a \u0646\u06cc\u0627\u0632 \u0627\u0636\u0627\u0641\u0647 \u0634\u0648\u062f. \u0628\u0631\u062e\u0644\u0627\u0641 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u0628\u0627\u0644\u0627\u062a\u0646\u0647\/\u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647\u060c \u0627\u06af\u0631 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 PPL \u0631\u0627 \u0627\u0632 \u062f\u0633\u062a \u0628\u062f\u0647\u06cc\u062f\u060c \u06f3 \u0631\u0648\u0632 \u0637\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0634\u062f \u062a\u0627 \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f \u06cc\u0627 \u0627\u06cc\u0646\u06a9\u0647 \u062e\u06cc\u0644\u06cc \u0633\u0627\u062f\u0647 \u06cc\u06a9 \u0631\u0648\u0632 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0647\u0645\u0627\u0646 \u0627\u0644\u06af\u0648\u06cc PPL \u0628\u0645\u0627\u0646\u06cc\u062f. \u06f6 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0634\u0627\u06cc\u062f \u0632\u06cc\u0627\u062f \u0628\u0647 \u0646\u0638\u0631 \u0628\u0631\u0633\u062f\u060c \u0627\u0645\u0627 \u0634\u0645\u0627 \u0628\u0627 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645\u060c \u062d\u062c\u0645 \u0648 \u0642\u062f\u0631\u062a \u062d\u062f\u0627\u06a9\u062b\u0631\u06cc \u0631\u0627 \u0628\u0647 \u062f\u0633\u062a \u062e\u0648\u0627\u0647\u06cc\u062f \u0622\u0648\u0631\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0634\u0646\u0628\u0647: \u0633\u06cc\u0646\u0647\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u0639\u0636\u0644\u0627\u062a \u0633\u0647 \u0633\u0631 \u0628\u0627\u0632\u0648<\/li>\n\n\n\n<li>\u06cc\u06a9\u0634\u0646\u0628\u0647: \u067e\u0634\u062a\u060c \u062f\u0648\u0633\u0631 \u0628\u0627\u0632\u0648\u060c \u0634\u06a9\u0645 \u0648 \u0633\u0627\u0639\u062f<\/li>\n\n\n\n<li>\u062f\u0648\u0634\u0646\u0628\u0647: \u067e\u0627\u0647\u0627<\/li>\n\n\n\n<li>\u0633\u0647 \u0634\u0646\u0628\u0647: \u0633\u06cc\u0646\u0647\u060c \u0634\u0627\u0646\u0647 \u0647\u0627 \u0648 \u0639\u0636\u0644\u0627\u062a \u0633\u0647 \u0633\u0631 \u0628\u0627\u0632\u0648<\/li>\n\n\n\n<li>\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647: \u067e\u0634\u062a\u060c \u062f\u0648\u0633\u0631 \u0628\u0627\u0632\u0648\u060c \u0634\u06a9\u0645 \u0648 \u0633\u0627\u0639\u062f<\/li>\n\n\n\n<li>\u067e\u0646\u062c\u0634\u0646\u0628\u0647: \u067e\u0627\u0647\u0627<\/li>\n\n\n\n<li>\u062c\u0645\u0639\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\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\">\u06f3. \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u067e\u0644\u06cc\u062a \u067e\u0627\u0648\u0631 \u0647\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc \u0628\u0627\u0644\u0627 \u067e\u0627\u06cc\u06cc\u0646<\/h3>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\" dir=\"ltr\"><strong>PHUL (Power Hypertrophy Upper Lower)<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0648\u062a\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u06cc PHUL \u0628\u0631 \u0631\u0648\u06cc \u0642\u062f\u0631\u062a \u0648 \u062d\u062c\u0645 \u062f\u0631 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u06f4 \u0631\u0648\u0632\u0647 \u0645\u062a\u0645\u0631\u06a9\u0632 \u0634\u062f\u0647 \u0627\u0633\u062a\u060c \u0627\u06cc\u0646 \u0631\u0648\u062a\u06cc\u0646 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0634\u0645\u0627 \u0628\u0647 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0642\u062f\u0631\u062a \u0648 \u062d\u062c\u0645  \u0628\u0631\u0633\u06cc\u062f\u060c \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u06a9\u0647 \u0644\u0627\u0632\u0645 \u0628\u0627\u0634\u062f\u060c \u062e\u06cc\u0644\u06cc \u0634\u062f\u06cc\u062f \u062a\u062d\u062a \u0641\u0634\u0627\u0631 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">PHUL \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0639\u0627\u0644\u06cc \u0627\u0633\u067e\u0644\u06cc\u062a \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u06f3\u06f0 \u0631\u0648\u0632 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u0646\u062f \u0627\u0632 \u0637\u0631\u06cc\u0642 \u062d\u0631\u06a9\u0627\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0633\u0646\u06af\u06cc\u0646 (\u0627\u0633\u06a9\u0648\u0627\u062a\u060c \u067e\u0631\u0633 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a\u060c \u067e\u0631\u0633 \u0634\u0627\u0646\u0647 \u0648 \u062f\u062f\u0644\u06cc\u0641\u062a)\u060c \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u06a9\u0646\u0646\u062f. \u062f\u0631 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06f4 \u0631\u0648\u0632\u0647\u060c \u0634\u0645\u0627 \u06f2 \u0631\u0648\u0632 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a <a href=\"https:\/\/fitamin.ir\/mag\/bodyweight-workouts-like-a-pro\/\" data-type=\"post\" data-id=\"1424\" target=\"_blank\" rel=\"noreferrer noopener\">\u0642\u062f\u0631\u062a\u06cc<\/a> \u0648 \u06f2 \u0631\u0648\u0632 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0634\u0646\u0628\u0647: \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0628\u0627\u0644\u0627\u062a\u0646\u0647<\/li>\n\n\n\n<li>\u06cc\u06a9\u0634\u0646\u0628\u0647: \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647<\/li>\n\n\n\n<li>\u062f\u0648\u0634\u0646\u0628\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/li>\n\n\n\n<li>\u0633\u0647 \u0634\u0646\u0628\u0647: \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647<\/li>\n\n\n\n<li>\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647: \u062a\u0645\u0631\u06cc\u0646\u0627\u062a <a href=\"https:\/\/fitamin.ir\/mag\/muscular-hypertrophy\/\" data-type=\"post\" data-id=\"5014\" target=\"_blank\" rel=\"noreferrer noopener\">\u0647\u0627\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc<\/a> \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647<\/li>\n\n\n\n<li>\u067e\u0646\u062c\u0634\u0646\u0628\u0647\/\u062c\u0645\u0639\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/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\/upper-body-workouts-with-dumbbell\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0627\u062a\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\">\u06f4. \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u067e\u0644\u06cc\u062a \u0642\u062f\u0631\u062a\u06cc\/\u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc\/\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0627\u0632\u06af\u0627\u0631<\/h3>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\" dir=\"ltr\"><strong>PHAT (Power Hypertrophy Adaptive Training)<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc PHAT \u0628\u0631\u0627\u06cc \u062a\u0631\u06a9\u06cc\u0628 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0627\u0648\u0631\u0644\u06cc\u0641\u062a\u06cc\u0646\u06af \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u0627\u0633\u062a. \u0627\u06af\u0631\u0686\u0647 \u067e\u0627\u0648\u0631\u0644\u06cc\u0641\u062a\u0631\u0647\u0627 \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0627\u0632 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627 \u0648 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u0647\u062f\u0627\u0641 \u062e\u0648\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0627\u0645\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u0633\u067e\u0644\u06cc\u062a PHAT \u06cc\u06a9 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062e\u0648\u0627\u0633\u062a\u0647\u200c\u0647\u0627\u06cc \u0647\u0631 \u062f\u0648 \u0631\u0627 \u062f\u0631 \u0646\u0638\u0631 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0628\u06cc\u0646 \u0622\u0646\u200c\u0647\u0627 \u062a\u0639\u0627\u062f\u0644 \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0647\u0645 \u06cc\u06a9 \u0628\u062f\u0646 \u062a\u0631\u0627\u0634\u06cc\u062f\u0647 \u0628\u0633\u0627\u0632\u06cc\u062f \u0648 \u0647\u0645 \u0642\u062f\u0631\u062a \u062e\u0648\u062f \u0631\u0627 \u062e\u06cc\u0644\u06cc \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0634\u0646\u0628\u0647: \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647<\/li>\n\n\n\n<li>\u06cc\u06a9\u0634\u0646\u0628\u0647: \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647<\/li>\n\n\n\n<li>\u062f\u0648\u0634\u0646\u0628\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/li>\n\n\n\n<li>\u0633\u0647 \u0634\u0646\u0628\u0647: \u0647\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc \u067e\u0634\u062a \u0648 \u0634\u0627\u0646\u0647<\/li>\n\n\n\n<li>\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647: \u0647\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc \u067e\u0627\u0647\u0627<\/li>\n\n\n\n<li>\u067e\u0646\u062c\u0634\u0646\u0628\u0647: \u0647\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc \u0633\u06cc\u0646\u0647 \u0648 \u0628\u0627\u0632\u0648<\/li>\n\n\n\n<li>\u062c\u0645\u0639\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\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. \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u067e\u0644\u06cc\u062a \u06f3 \u0631\u0648\u0632\u0647<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0628\u062e\u0648\u0627\u0647\u06cc\u0645 \u0628\u0647 \u0635\u0648\u0631\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0641\u062a\u06af\u06cc \u0627\u0633\u067e\u0644\u06cc\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u062a\u0648\u0636\u06cc\u062d \u062f\u0647\u06cc\u0645\u060c \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u0633\u067e\u0644\u06cc\u062a \u06f3 \u0631\u0648\u0632\u0647 \u0628\u0647 \u0634\u06a9\u0644 \u0632\u06cc\u0631 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0634\u0646\u0628\u0647: \u0633\u06cc\u0646\u0647\/ \u06a9\u0645\u0631\/ \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645<\/li>\n\n\n\n<li>\u06cc\u06a9\u0634\u0646\u0628\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/li>\n\n\n\n<li>\u062f\u0648\u0634\u0646\u0628\u0647:\u067e\u0627\u0647\u0627\/ \u0634\u0627\u0646\u0647 \u0647\u0627<\/li>\n\n\n\n<li>\u0633\u0647 \u0634\u0646\u0628\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/li>\n\n\n\n<li>\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647: <a href=\"https:\/\/fitamin.ir\/mag\/big-arms-workout-plan\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/big-arms-workout-plan\/\" rel=\"noreferrer noopener\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648<\/a>\/ \u067e\u0634\u062a \u0628\u0627\u0632\u0648\/ \u0633\u0627\u0642 \u067e\u0627<\/li>\n\n\n\n<li>\u067e\u0646\u062c\u0634\u0646\u0628\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/li>\n\n\n\n<li>\u062c\u0645\u0639\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\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\">\u06f6. \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u067e\u0644\u06cc\u062a \u06f4 \u0631\u0648\u0632\u0647<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u062f\u0631 \u0646\u0645\u0648\u0646\u0647 \u0642\u0628\u0644 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0646 \u06a9\u0644 \u0639\u0636\u0644\u0627\u062a \u062f\u0631 \u06f3 \u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062e\u0644\u0627\u0635\u0647 \u0645\u06cc\u200c\u0634\u062f\u060c \u062f\u0631 \u0627\u06cc\u0646 \u0645\u062f\u0644 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06f4 \u0631\u0648\u0632 \u0628\u0631\u0627\u06cc \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0646 \u06a9\u0644 \u0639\u0636\u0644\u0627\u062a \u062a\u0627\u0646 \u0646\u06cc\u0627\u0632 \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0634\u0646\u0628\u0647:&nbsp;\u0633\u06cc\u0646\u0647\/ \u06a9\u0645\u0631<\/li>\n\n\n\n<li>\u06cc\u06a9\u0634\u0646\u0628\u0647: <a href=\"https:\/\/fitamin.ir\/mag\/best-quadriceps-exercises-to-build-stronger-thighs\/\" target=\"_blank\" data-type=\"post\" data-id=\"1538\" rel=\"noreferrer noopener\">\u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631<\/a>\/ \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af<\/li>\n\n\n\n<li>\u062f\u0648\u0634\u0646\u0628\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc<\/li>\n\n\n\n<li>\u0633\u0647\u200c\u0634\u0646\u0628\u0647: \u062c\u0644\u0648\u0628\u0627\u0632\u0648\/ \u067e\u0634\u062a \u0628\u0627\u0632\u0648<\/li>\n\n\n\n<li>\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647: \u0634\u0627\u0646\u0647 \u0647\u0627\/ \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645<\/li>\n\n\n\n<li>\u067e\u0646\u062c\u0634\u0646\u0628\u0647 \u0648 \u062c\u0645\u0639\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\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\">\u06f7. \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06f5 \u0631\u0648\u0632\u0647 \u0627\u0633\u067e\u0644\u06cc\u062a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u06f5 \u0631\u0648\u0632\u0647 \u0645\u0632\u0627\u06cc\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0628\u0631\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0633\u0637\u062d \u0645\u062a\u0648\u0633\u0637 \u0648 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u062f\u0627\u0631\u062f. \u0627\u0633\u067e\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u06f5 \u0631\u0648\u0632\u0647 \u0634\u0645\u0627 \u0631\u0627 \u06a9\u0645\u062a\u0631 \u062e\u0633\u062a\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644\u060c \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u062a\u0645\u0631\u06a9\u0632 \u0648 \u0633\u0627\u062e\u062a \u0648 \u067e\u0631\u0648\u0631\u0634 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u062e\u0648\u0627\u0647\u062f \u0634\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0634\u0646\u0628\u0647: \u0633\u06cc\u0646\u0647<\/li>\n\n\n\n<li>\u06cc\u06a9\u0634\u0646\u0628\u0647: \u067e\u0634\u062a<\/li>\n\n\n\n<li>\u062f\u0648\u0634\u0646\u0628\u0647: \u0634\u0627\u0646\u0647 \u0647\u0627<\/li>\n\n\n\n<li>\u0633\u0647 \u0634\u0646\u0628\u0647: \u0627\u0633\u0644\u062d\u0647<\/li>\n\n\n\n<li>\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647: \u067e\u0627\u0647\u0627<\/li>\n\n\n\n<li>\u067e\u0646\u062c\u0634\u0646\u0628\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/li>\n\n\n\n<li>\u062c\u0645\u0639\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/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\/2021\/02\/Frame-3-53.jpg\" alt=\"\u0627\u0633\u067e\u0644\u06cc\u062a \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u06f3\u06f0 \u0631\u0648\u0632\" class=\"wp-image-36227\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/02\/Frame-3-53.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/02\/Frame-3-53-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0645\u0648\u062b\u0631\u062a\u0631\u06cc\u0646 \u0627\u0633\u067e\u0644\u06cc\u062a \u062a\u0645\u0631\u06cc\u0646\u06cc \u0686\u06cc\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0642\u062a\u06cc \u0635\u062d\u0628\u062a \u0627\u0632 \u0646\u0648\u0639 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0647\u0631\u06af\u0632 \u06cc\u06a9 &#8220;\u0631\u0648\u06cc\u06a9\u0631\u062f \u0639\u0627\u0644\u06cc \u0648 \u0645\u0641\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u062f\u0631\u062f \u0647\u0645\u0647 \u0628\u062e\u0648\u0631\u062f&#8221; \u0648\u062c\u0648\u062f \u0646\u062f\u0627\u0631\u062f\u061b \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u0633\u067e\u0644\u06cc\u062a \u0631\u0627 \u0645\u0634\u062e\u0635 \u0648 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f \u062a\u062c\u0648\u06cc\u0632\u0634 \u06a9\u0646\u06cc\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f\u060c \u0627\u0633\u067e\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0631\u0627 \u0632\u06cc\u0631 \u0646\u0638\u0631 \u0645\u0631\u0628\u06cc \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0628\u06cc\u0646\u06cc\u062f \u06a9\u062f\u0627\u0645 \u06cc\u06a9\u06cc \u0628\u0631\u0627\u06cc \u0628\u062f\u0646 \u0634\u0645\u0627 \u0648 \u0627\u0647\u062f\u0627\u0641\u200c\u062a\u0627\u0646\u060c \u0628\u0647\u062a\u0631\u06cc\u0646 \u0627\u0633\u062a. \u0628\u0647 \u06cc\u0627\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u067e\u0644\u06cc\u062a \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0648\u0634 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0646\u06cc\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u0627\u062f\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0686\u0646\u062f\u06cc\u0646 \u0641\u0627\u06a9\u062a\u0648\u0631 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0624\u062b\u0631 \u0648 \u0645\u0647\u0645 \u062f\u06cc\u06af\u0631 \u0647\u0645 \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0628\u0631 \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u062f\u0646\u0633\u0627\u0632 \u062a\u0627\u062b\u06cc\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u0646\u062f\u060c \u0645\u062b\u0644 \u062a\u063a\u0630\u06cc\u0647\u060c \u067e\u0627\u06cc\u0628\u0646\u062f\u06cc \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u060c \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u0631\u0648\u062d\u06cc\u0647.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/nutrition-plan-to-build-muscle-mass\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u061b \u0628\u0647\u062a\u0631\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06a9\u062f\u0627\u0645 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u0627\u0633\u067e\u06cc\u0644\u06cc\u062a \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u0627\u0646 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u067e\u0644\u06cc\u062a \u0628\u0627\u0644\u0627 \u062a\u0646\u0647\/\u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u0627\u0646 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0627\u0633\u062a. \u0686\u0631\u0627\u06a9\u0647 \u0628\u0647 \u0634\u0645\u0627 \u0627\u0645\u06a9\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u062a\u0627 \u0631\u0648\u06cc \u062a\u0645\u0627\u0645 \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u062e\u0648\u062f \u0628\u0647 \u0637\u0648\u0631 \u0645\u062c\u0632\u0627 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u0632\u0645\u0627\u0646 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0645\u0637\u0644\u0648\u0628\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0645\u0632\u0627\u06cc\u0627\u06cc \u0633\u0628\u06a9 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u067e\u06cc\u0644\u06cc\u062a<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u062f\u0648 \u0645\u0632\u06cc\u062a \u0628\u0633\u06cc\u0627\u0631 \u0628\u0632\u0631\u06af \u062f\u0627\u0631\u062f. \u06cc\u06a9\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u0628\u0647 \u0634\u0645\u0627 \u0641\u0631\u0635\u062a \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0634\u062f\u062a\u06cc \u0631\u0648\u06cc \u0646\u0648\u0627\u062d\u06cc \u062e\u0627\u0635\u06cc \u0627\u0632 \u0628\u062f\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u062f\u0648\u0645 \u0627\u06cc\u0646\u06a9\u0647 \u0641\u0631\u0635\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0639\u0636\u0644\u0627\u062a\u200c\u062a\u0627\u0646 \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a. \u062f\u06cc\u06af\u0631 \u0646\u06a9\u0627\u062a \u0645\u062b\u0628\u062a \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u06cc\u0644\u062a \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u067e\u06cc\u0644\u062a\u060c \u06a9\u0648\u062a\u0627\u0647 \u0648 \u0645\u0624\u062b\u0631 \u0627\u0633\u062a. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062e\u0627\u0637\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u062f\u062a\u06cc\u200c\u062a\u0631\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n\n\n\n<li>\u062f\u0631 \u0627\u06cc\u0646 \u0645\u062f\u0644 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0647 \u062e\u0627\u0637\u0631 \u0627\u0646\u0631\u0698\u06cc \u0648 \u0632\u0645\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u06a9\u0647 \u062f\u0631 \u0627\u062e\u062a\u06cc\u0627\u0631 \u062f\u0627\u0631\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062d\u0631\u06a9\u0627\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0627 \u062f\u0627\u062e\u0644 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u062a\u0627\u0646 \u0628\u06af\u0646\u062c\u0627\u0646\u06cc\u062f.<\/li>\n\n\n\n<li>\u0627\u0646\u06af\u06cc\u0632\u0647\u200c\u062a\u0627\u0646 \u062f\u0631 \u062d\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u06cc\u0634\u062a\u0631 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b \u0686\u0648\u0646 \u0631\u0648\u0632\u0647\u0627 \u0648 \u0633\u0627\u0639\u062a\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc\u200c\u062a\u0627\u0646 \u0646\u0633\u0628\u062a \u0628\u0647 \u062f\u06cc\u06af\u0631 \u0645\u062f\u0644\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0645\u062a\u0631 \u0627\u0633\u062a.<\/li>\n\n\n\n<li>\u0639\u0636\u0644\u0627\u062a\u200c\u062a\u0627\u0646 \u0641\u0631\u0635\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0631\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u062e\u0648\u0627\u0647\u0646\u062f \u062f\u0627\u0634\u062a\u060c \u0627\u06af\u0631 \u0633\u0647 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f\u060c \u062d\u062f\u0648\u062f\u0627\u064b \u06f2 \u0631\u0648\u0632 \u0641\u0631\u0635\u062a \u0628\u0631\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a.<\/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\/2021\/02\/Frame-3-55-compressed.jpg\" alt=\"\u0627\u0633\u067e\u0644\u06cc\u062a \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\" class=\"wp-image-36236\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/02\/Frame-3-55-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/02\/Frame-3-55-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<h2 class=\"wp-block-heading\">\u0645\u0639\u0627\u06cc\u0628 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u06cc\u0644\u06cc\u062a<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0628\u0647 \u062a\u0627\u0632\u06af\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062e\u0648\u062f \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f \u0648 \u062a\u0627\u0632\u0647\u200c\u06a9\u0627\u0631 \u0647\u0633\u062a\u06cc\u062f\u060c \u0647\u0645\u0647 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0644 \u0628\u062f\u0646 \u0631\u0627 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u06a9\u0631\u062f\u0647 \u0648 \u0634\u0645\u0627 \u0631\u0627 \u0627\u0632 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u0645\u0646\u0639 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u061b \u0632\u06cc\u0631\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0644 \u0628\u062f\u0646 \u0641\u0631\u0635\u062a \u0628\u0633\u06cc\u0627\u0631 \u062e\u0648\u0628\u06cc \u0628\u0631\u0627\u06cc \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u0646\u062d\u0648\u0647 \u0635\u062d\u06cc\u062d \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u0648 \u0631\u0633\u06cc\u062f\u0646 \u0642\u062f\u0631\u062a \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u06a9\u062a\u0647 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u062f\u06cc\u06af\u0631 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u062d\u062a\u06cc \u0646\u0628\u0627\u06cc\u062f \u06cc\u06a9 \u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0627\u0632 \u062f\u0633\u062a \u0628\u062f\u0647\u06cc\u062f\u060c \u0632\u06cc\u0631\u0627 \u062f\u0631 \u0647\u0631\u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06a9\u0632 \u0631\u0648\u06cc \u0642\u0633\u0645\u062a \u062e\u0627\u0635\u06cc \u0627\u0632 \u0628\u062f\u0646 \u0628\u0648\u062f\u0647 \u0648 \u0627\u06af\u0631 \u062d\u062a\u06cc \u06cc\u06a9 \u0631\u0648\u0632 \u0633\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0646\u0631\u0648\u06cc\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062a\u0642\u0627\u0631\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc\u200c\u062a\u0627\u0646 \u0628\u0631\u0647\u0645 \u0628\u062e\u0648\u0631\u062f. \u062f\u06cc\u06af\u0631 \u0646\u06a9\u0627\u062a \u0645\u0646\u0641\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>&nbsp;<\/strong>\u0628\u0639\u062f \u0627\u0632 \u0647\u0631 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u06cc\u06a9 \u0642\u0633\u0645\u062a \u0627\u0632 \u0628\u062f\u0646\u062a\u0627\u0646 \u062f\u0686\u0627\u0631 \u062f\u0631\u062f \u0648 \u06af\u0631\u0641\u062a\u06af\u06cc \u0627\u0633\u0627\u0633\u06cc \u062e\u0648\u0627\u0647\u062f \u0634\u062f \u0648 \u062f\u0631 \u062c\u0644\u0633\u0647 \u0628\u0639\u062f\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0627\u06cc\u062f \u06a9\u0644\u0627\u064b \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0622\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0645\u062d\u062f\u0648\u062f \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li>\u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u06cc\u0632\u06cc \u0648 \u0646\u0648\u0634\u062a\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u067e\u0644\u06cc\u062a \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u06cc\u06a9 <a href=\"https:\/\/fitamin.ir\/mag\/how-to-find-the-best-personal-trainer\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/how-to-find-the-best-personal-trainer\/\" rel=\"noreferrer noopener\">\u0645\u0631\u0628\u06cc \u062d\u0631\u0641\u0647 \u0627\u06cc<\/a> \u0628\u0648\u062f\u0647 \u0648 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0646\u062d\u0648\u06cc \u0646\u0648\u0634\u062a\u0647 \u0634\u0648\u062f \u06a9\u0647 \u0642\u0633\u0645\u062a\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0628\u062f\u0646 \u062f\u0686\u0627\u0631 \u0628\u06cc\u0634 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0646\u0634\u0648\u062f.<\/li>\n\n\n\n<li>\u06af\u0627\u0647\u06cc \u0627\u0648\u0642\u0627\u062a \u0627\u06af\u0631 \u0633\u0628\u06a9 \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u200c\u062a\u0627\u0646 \u0686\u0646\u062f\u0627\u0646 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0646\u0628\u0627\u0634\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0631\u0648\u0632\u0647\u0627\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a\u200c\u062a\u0627\u0646 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0632\u06cc\u0627\u062f \u0634\u0648\u062f \u0648 \u0631\u0648\u0632\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0641\u06cc\u062f\u06cc \u0631\u0627 \u0627\u0632 \u062f\u0633\u062a \u0628\u062f\u0647\u06cc\u062f.<\/li>\n<\/ul>\n\n\n<form class=\"cta-box\" id=\"cta_without_couch_1\">\r\n        <div class=\"cta-box__image\">\r\n            <img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/themes\/fitamin-theme\/assets\/images\/cta\/without-couch-1.png\" alt=\"\u0646\u0645\u06cc\u062f\u0648\u0646\u06cc \u0627\u0632 \u06a9\u062c\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u061f\" \/>\r\n        <\/div>\r\n        <div class=\"cta-box__header cta-box__header--no-border\">\r\n            <div class=\"cta-box__header-title font-weight-bold\">\u0646\u0645\u06cc\u062f\u0648\u0646\u06cc \u0627\u0632 \u06a9\u062c\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u061f<\/div>\r\n        <\/div>\r\n        <div class=\"cta-box__body cta-box__body--white pb-5\">\u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0645\u06cc\u062a\u0648\u0646\u06cc \u0628\u062f\u0648\u0646 \u062f\u063a\u062f\u063a\u0647  \u0647\u0645\u0631\u0627\u0647 \u06cc\u0647 \u0645\u0631\u0628\u06cc \u0648\u0631\u0632\u0634 \u0631\u0648 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc.<\/div>\r\n        <a\r\n          href=\"https:\/\/fitamin.ir\/landings\/dont-workout-without-coach?input_channel_code=fitamin-article-form&content_code=cta_without_couch_1\"\r\n          class=\"cta-box__form-btn cta-box__form-btn--block py-4\"\r\n        >\u0645\u06cc\u062e\u0648\u0627\u0645 \u0634\u0631\u0648\u0639 \u06a9\u0646\u0645<\/a>\r\n    <\/form>\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\u0642\u0627\u06cc\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0627\u0633\u067e\u0644\u06cc\u062a<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0628\u062e\u0648\u0627\u0647\u06cc\u0645 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u0631\u0627 \u0628\u0627 \u0633\u0628\u06a9 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u067e\u0644\u06cc\u062a \u062f\u0631 \u06f3\u06f0 \u0631\u0648\u0632 \u0645\u0642\u0627\u06cc\u0633\u0647 \u06a9\u0646\u06cc\u0645\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u0645 \u0628\u0647 \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0627\u0634\u0627\u0631\u0647 \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\">\u0645\u06cc\u0632\u0627\u0646 \u062e\u0633\u062a\u06af\u06cc \u0646\u0627\u0634\u06cc \u0627\u0632 \u0627\u0633\u067e\u0644\u06cc\u062a \u06a9\u0645\u062a\u0631 \u0627\u0633\u062a!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u06cc\u0632\u0627\u0646 \u062e\u0633\u062a\u06af\u06cc \u0648 \u0628\u062f\u0646 \u062f\u0631\u062f \u062f\u0631 \u0645\u062f\u0644 \u0627\u0633\u067e\u0644\u06cc\u062a \u06a9\u0645\u062a\u0631 \u0627\u0632 \u0645\u062f\u0644 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0644 \u0628\u062f\u0646 \u0627\u0633\u062a. \u0632\u06cc\u0631\u0627 \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u062f\u0631 \u06a9\u0644 \u0628\u062f\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u0628\u0648\u062f\u0647 \u0648 \u0627\u0632 \u0622\u0646 \u0637\u0631\u0641 \u0628\u062f\u0646 \u062f\u0631\u062f \u0648 \u062e\u0633\u062a\u06af\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\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\/muscle-recovery\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u062f\u0646 \u0628\u0639\u062f \u0627\u0632 \u0648\u0631\u0632\u0634 \u0628\u0627 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u06a9\u0644\u06cc\u062f\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\">\u062a\u0645\u0631\u06a9\u0632 \u0648 \u062f\u0642\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u0628\u06cc\u0634\u062a\u0631 \u0627\u0633\u062a!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06a9\u0632 \u0648 \u062f\u0642\u062a \u0628\u06cc\u0634\u062a\u0631 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u062f\u0631 \u0645\u062f\u0644 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u067e\u0644\u06cc\u062a \u0627\u0633\u062a. \u0628\u0647 \u062c\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u0647\u0645\u0627\u0646\u0646\u062f \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0644 \u0628\u062f\u0646\u060c \u0646\u06af\u0631\u0627\u0646 \u0647\u0645\u0647 \u0639\u0636\u0644\u0627\u062a \u062e\u0648\u062f \u0628\u0627\u0634\u06cc\u062f. \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a\u060c \u062f\u0631 \u0647\u0631 \u062c\u0644\u0633\u0647 \u0641\u0642\u0637 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u062e\u0627\u0635\u06cc \u062a\u0645\u0631\u06a9\u0632 \u062e\u0648\u0627\u0647\u06cc\u062f \u0646\u0645\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\">\u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u0627\u0646 \u0648 \u0627\u0633\u067e\u0644\u06cc\u062a \u0628\u0631\u0627\u06cc \u062d\u0631\u0641\u0647 \u0627\u06cc\u200c\u0647\u0627 \u0645\u0646\u0627\u0633\u0628\u200c\u062a\u0631 \u0627\u0633\u062a!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u06a9\u06cc \u062f\u06cc\u06af\u0631 \u0627\u0632 \u062a\u0641\u0627\u0648\u062a\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u0628\u062f\u0646 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a\u060c \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0645\u0628\u062a\u062f\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061b \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u0627\u0632 \u0633\u0637\u062d \u0628\u0627\u0644\u0627\u062a\u0631\u06cc \u0628\u0631\u062e\u0648\u0631\u062f\u0627\u0631 \u0628\u0648\u062f\u0647 \u0648 \u0628\u0647 \u0627\u0641\u0631\u0627\u062f \u062a\u0627\u0632\u0647\u200c\u06a9\u0627\u0631 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0646\u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0633\u0628\u06a9 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u067e\u0644\u06cc\u062a\u060c \u0639\u0636\u0644\u0627\u062a \u06cc\u0627 \u0642\u0633\u0645\u062a\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0628\u062f\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0645\u062c\u0632\u0627 \u0648 \u062c\u062f\u0627\u06af\u0627\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u062f\u0631 \u0647\u0631 \u062c\u0644\u0633\u0647\u060c \u0631\u0648\u06cc \u06cc\u06a9 \u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0647 \u062a\u0645\u0631\u06a9\u0632 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u0627\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u06cc \u062f\u0627\u0631\u062f \u0648 \u0627\u0646\u062a\u062e\u0627\u0628 \u0645\u062f\u0644 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0628\u0633\u062a\u06af\u06cc \u0628\u0647 \u0627\u0646\u062a\u062e\u0627\u0628 \u0634\u062e\u0635 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u0634\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0647\u0646\u0648\u0632 \u062f\u0631 \u0627\u0646\u062a\u062e\u0627\u0628 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u0634\u06a9 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0645\u062e\u062a\u0635 \u062e\u0648\u062f\u062a\u0627\u0646 \u0647\u0633\u062a\u06cc\u062f\u060c \u0628\u0647\u062a\u0631\u06cc\u0646 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u0645 \u0628\u062f\u0647\u06cc\u0645 \u06a9\u0645\u06a9 \u06af\u0631\u0641\u062a\u0646 \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0627\u0633\u062a.<\/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\u0646\u0627\u0628\u0639<\/strong>: <a href=\"https:\/\/advancedbodymetrics.com\/workout-routines\/5-of-the-most-effective-training-splits-for-muscle-and-strength\/\" data-type=\"URL\" data-id=\"https:\/\/advancedbodymetrics.com\/workout-routines\/5-of-the-most-effective-training-splits-for-muscle-and-strength\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">advancedbodymetrics<\/a> &#8211; <a href=\"https:\/\/www.byrdie.com\/workout-splits-5219855\" data-type=\"URL\" data-id=\"https:\/\/www.byrdie.com\/workout-splits-5219855\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">byrdie<\/a> &#8211; <a href=\"https:\/\/www.verywellfit.com\/setting-up-a-split-strength-training-routine-1229825\" data-type=\"URL\" data-id=\"https:\/\/www.verywellfit.com\/setting-up-a-split-strength-training-routine-1229825\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">verywellfit<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u06cc\u06a9\u06cc \u0627\u0632 \u0633\u06cc\u0633\u062a\u0645\u200c\u0647\u0627\u06cc \u0645\u0647\u06cc\u062c \u0648 \u0628\u062f\u0648\u0646 \u0631\u0642\u06cc\u0628 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0633\u067e\u0644\u06cc\u062a \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u0631 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0634\u0645\u0627 \u0627\u062e\u062a\u0635\u0627\u0635 \u0628\u0647 \u06cc\u06a9 \u0642\u0633\u0645\u062a \u0627\u0632 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u0634\u062a. \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644 \u06cc\u06a9 \u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u0644\u0627 \u062a\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f \u0648 \u062f\u0631 [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":36230,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[203],"class_list":["post-5121","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\/5121","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/comments?post=5121"}],"version-history":[{"count":29,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/5121\/revisions"}],"predecessor-version":[{"id":38992,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/5121\/revisions\/38992"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/36230"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=5121"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=5121"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=5121"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}