{"id":6340,"date":"2026-01-21T11:00:00","date_gmt":"2026-01-21T07:30:00","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=6340"},"modified":"2026-01-21T11:06:00","modified_gmt":"2026-01-21T07:36:00","slug":"exercise-and-physical-fitness","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/exercise-and-physical-fitness\/","title":{"rendered":"\u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a\u061f + \u0648\u06cc\u062f\u0626\u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0627\u0646\u062c\u0627\u0645 \u0633\u0631\u06cc\u0639 \u0648 \u0641\u0631\u0641\u0631\u0647\u200c\u0648\u0627\u0631 \u06a9\u0627\u0631\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647\u060c \u0628\u0647 \u0633\u0637\u062d \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0634\u0645\u0627 \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f\u061b \u0622\u06cc\u0627 \u062f\u0648\u0633\u062a \u062f\u0627\u0631\u06cc\u062f \u062a\u0628\u062f\u06cc\u0644 \u0628\u0647 \u06cc\u06a9 \u0622\u062f\u0645 \u0642\u0648\u06cc \u0648 \u0633\u0631\u062d\u0627\u0644 \u0648 \u0628\u0627\u0627\u0646\u0631\u0698\u06cc \u0634\u0648\u06cc\u062f\u061f \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u06cc\u0646 \u0647\u062f\u0641 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0628\u062a\u062f\u0627 \u0628\u062f\u0627\u0646\u06cc\u062f \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a \u061f<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0633\u0637\u062d \u0628\u0627\u0644\u0627\u06cc\u0650 \u0622\u0645\u0627\u062f\u06af\u06cc \u0628\u062f\u0646\u06cc \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0642\u0644\u0628\u06cc \u0639\u0631\u0648\u0642\u06cc \u0641\u0642\u0637 \u0627\u0646\u062c\u0627\u0645 \u0686\u0646\u062f \u0645\u0648\u0631\u062f \u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc \u06a9\u0627\u0641\u06cc \u0646\u06cc\u0633\u062a\u061b \u0628\u0644\u06a9\u0647 \u0628\u0627\u06cc\u062f \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647 \u0648 \u062f\u0642\u06cc\u0642 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u067e\u0633 \u0628\u0631\u0627\u06cc \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646\u0650 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0648 \u0634\u0627\u062f\u0627\u0628\u06cc \u0648 \u0633\u0631\u0632\u0646\u062f\u06af\u06cc \u0628\u06cc\u0634\u062a\u0631 \u062f\u0631 \u06a9\u0627\u0631\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647\u060c \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0631\u0627 \u062a\u0627 \u0627\u0646\u062a\u0647\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f. \u0636\u0645\u0646\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u062f\u06cc \u0648 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0631\u0627 \u0647\u0645 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0628\u0628\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\">\u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a\u061f \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u06cc\u0639\u0646\u06cc \u0686\u0647\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\">\u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc (physical fitness) \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a\u0650 \u0633\u0644\u0627\u0645\u062a \u062c\u0633\u0645 \u0648 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc\u200c\u0647\u0627\u06cc \u0622\u0646 \u062f\u0631 \u0627\u0641\u0631\u0627\u062f \u0645\u06cc \u06af\u0648\u06cc\u0646\u062f. \u0628\u0647 \u0628\u06cc\u0627\u0646 \u062f\u06cc\u06af\u0631\u060c \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0645\u062c\u0645\u0648\u0639\u0647 \u0627\u06cc \u0627\u0632 \u0641\u0627\u06a9\u062a\u0648\u0631\u0647\u0627\u06cc \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0632 \u062c\u0645\u0644\u0647 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0647\u0648\u0627\u0632\u06cc\u060c \u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc \u0648 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0628\u062f\u0646\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u0639\u0646\u06cc \u0627\u06af\u0631 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u06cc \u0648 \u06a9\u0627\u0631\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0631\u0627 \u0628\u062f\u0648\u0646 \u062e\u0633\u062a\u06af\u06cc \u0645\u0641\u0631\u0637 \u062f\u0631 \u062a\u0645\u0627\u0645 \u0645\u0631\u0627\u062d\u0644 \u0632\u0646\u062f\u06af\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645\u060c \u067e\u0633 \u0627\u0632 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u0628\u0631\u062e\u0648\u0631\u062f\u0627\u0631\u06cc\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0632 \u0637\u0631\u0641\u06cc \u0628\u0639\u0636\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0630\u0627\u062a\u06cc \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u0646\u062f. \u06cc\u0639\u0646\u06cc \u0627\u06cc\u0646 \u0627\u0641\u0631\u0627\u062f \u062f\u0631 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0628\u0647\u062a\u0631 \u0627\u0632 \u062f\u06cc\u06af\u0631\u0627\u0646 \u0639\u0645\u0644 \u0645\u06cc \u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0635\u0648\u0631\u062a\u06cc \u06a9\u0647 \u0639\u062f\u0647\u200c\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0628\u0627\u06cc\u062f \u0627\u0628\u062a\u062f\u0627 \u0627\u06cc\u0646 \u0642\u0627\u0628\u0644\u06cc\u062a \u0631\u0627 \u06a9\u0633\u0628 \u06a9\u0646\u0646\u062f. \u062c\u0627\u06cc \u0646\u06af\u0631\u0627\u0646\u06cc \u0646\u06cc\u0633\u062a \u0686\u0648\u0646 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0648\u0631\u0632\u0634\u0650 \u0645\u0646\u0627\u0633\u0628\u060c \u062a\u063a\u0630\u06cc\u0647 \u0627\u0635\u0648\u0644\u06cc \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc\u060c \u0627\u06cc\u0646 \u0648\u06cc\u0698\u06af\u06cc \u0628\u0647 \u062f\u0633\u062a \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=\"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\/06\/best-diet-for-fitness-1.jpg\" alt=\"\u0648\u0631\u0632\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a\" class=\"wp-image-82843\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/best-diet-for-fitness-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/best-diet-for-fitness-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0641\u0627\u06a9\u062a\u0648\u0631\u0647\u0627\u06cc \u0645\u0647\u0645 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc<\/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\u06a9\u0646\u0648\u0646\u060c \u0645\u0639\u06cc\u0627\u0631\u0647\u0627 \u0648 \u0641\u0627\u06a9\u062a\u0648\u0631\u0647\u0627\u06cc \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0631\u0627 \u0645\u0634\u062e\u0635 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645. \u0627\u06af\u0631 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0648\u0627\u0631\u062f \u0627\u062d\u0633\u0627\u0633 \u0636\u0639\u0641 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0628\u0647 \u0647\u06cc\u0686 \u0648\u062c\u0647 \u0646\u06af\u0631\u0627\u0646 \u0646\u0628\u0627\u0634\u06cc\u062f\u061b \u0686\u0648\u0646 \u062f\u0631 \u0647\u0645\u06cc\u0646 \u0628\u062e\u0634\u060c \u0686\u06af\u0648\u0646\u06af\u06cc \u062a\u0642\u0648\u06cc\u062a \u0627\u06cc\u0646 \u0645\u0639\u06cc\u0627\u0631\u0647\u0627 \u0631\u0627 \u0646\u06cc\u0632 \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645. \u0628\u0627 \u06a9\u0645\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0642\u0648\u06cc \u0648 \u0622\u0645\u0627\u062f\u0647 \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\">\u06f1. \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0647 \u0628\u0647 \u0632\u0628\u0627\u0646 \u0633\u0627\u062f\u0647 \u06cc\u0639\u0646\u06cc \u0639\u0636\u0644\u0627\u062a \u0634\u0645\u0627 \u062a\u0627 \u0686\u0647 \u0645\u0642\u062f\u0627\u0631 \u0628\u0631\u0627\u06cc \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u0648\u0633\u0627\u06cc\u0644 \u062a\u0648\u0627\u0646\u0627 \u0627\u0633\u062a. \u0622\u06cc\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06cc\u06a9 \u06a9\u06cc\u0641 \u06f5 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u0631\u0627 \u0628\u0627 \u062e\u0648\u062f \u062d\u0645\u0644 \u06a9\u0646\u06cc\u062f\u061f<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0639\u0636\u0644\u0627\u062a \u0636\u0639\u06cc\u0641\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u0642\u0637\u0639\u0627 \u0646\u0647. \u0628\u062f\u0648\u0646 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0628\u062f\u0646 \u0636\u0639\u06cc\u0641 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0642\u062f\u0631\u062a \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u0627\u0645\u0648\u0631 \u0631\u0627 \u0646\u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0628\u062f\u0646 \u062f\u0631 \u0645\u0639\u0631\u0636 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f\u060c \u0627\u0645\u0627 \u0645\u0627 \u0631\u0627\u0647\u200c\u062d\u0644 \u062f\u0627\u0631\u06cc\u0645: \u062a\u0645\u0631\u06cc\u0646\u060c \u062a\u0645\u0631\u06cc\u0646\u060c \u062a\u0645\u0631\u06cc\u0646. \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u0627\u06af\u0631 \u0628\u0647 \u0637\u0648\u0631 \u0645\u0646\u0638\u0645 \u0648 \u0645\u062f\u0627\u0648\u0645 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u062a\u0645\u0631\u06cc\u0646 \u0628\u062f\u0647\u06cc\u062f\u060c \u06a9\u0645 \u06a9\u0645 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u200c\u062a\u0627\u0646 \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/build-strength-without-the-size\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u06af\u0648\u0646\u0647 \u0642\u062f\u0631\u062a \u0628\u062f\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u0645\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"> \u0646\u062d\u0648\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a\u060c \u0631\u0634\u062a\u0647\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0648\u0631\u0632\u0634\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u06a9\u0647 \u0628\u0627 \u0628\u0647\u0631\u0647 \u06af\u0631\u0641\u062a\u0646 \u0627\u0632 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc\u060c \u0642\u062f\u0631\u062a \u062f\u0631 \u06cc\u06a9 \u0639\u0636\u0644\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0634\u0627\u0645\u0644 \u0645\u0648\u0627\u0631\u062f \u0645\u062e\u062a\u0644\u0641\u06cc \u0647\u0633\u062a\u060c \u0627\u0632 \u062c\u0645\u0644\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0622\u0632\u0627\u062f\u060c \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u062f\u0633\u062a\u06af\u0627\u0647\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634\u200c\u0647\u0627\u06cc \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0648 \u062d\u062a\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646\u060c \u0627\u0645\u0627 \u0632\u0645\u0627\u0646\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc\u060c \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0631\u062f \u06a9\u0647 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u0635\u0648\u0644\u06cc \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0631\u0627\u0647\u06cc \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0628\u0627 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0645\u062e\u0635\u0648\u0635\u060c \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f. \u0645\u062b\u0644 \u06a9\u0627\u0631\u06cc \u06a9\u0647 \u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u062e\u0648\u062f \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<form class=\"cta-box\" id=\"cta_body_building_5\">\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\/body-building-7.png\" alt=\"\u0628\u062f\u0648\u0646 \u062f\u0627\u0631\u0648 \u06cc\u0647 \u0628\u062f\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634!\" \/>\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\">\u0628\u062f\u0648\u0646 \u062f\u0627\u0631\u0648 \u06cc\u0647 \u0628\u062f\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634!<\/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 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u062f\u0648\u0646 \u062f\u0627\u0631\u0648 \u0628\u0647 \u0628\u062f\u0646 \u062f\u0644\u062e\u0648\u0627\u0647\u062a \u0628\u0631\u0633!<\/div>\r\n        <a\r\n          href=\"https:\/\/fitamin.ir\/build-muscle?input_channel_code=fitamin-article-form&content_code=cta_body_building_5\"\r\n          class=\"cta-box__form-btn cta-box__form-btn--block py-4\"\r\n        >\u062f\u0631\u06cc\u0627\u0641\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a>\r\n    <\/form>\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. \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0648\u0631\u062f \u062f\u06cc\u06af\u0631 \u062f\u0631 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0647\u0633\u062a. \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0647 \u0628\u0647 \u0632\u0628\u0627\u0646 \u0633\u0627\u062f\u0647 \u06cc\u0639\u0646\u06cc \u06a9\u0627\u0631\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0631\u0627 \u0628\u062f\u0648\u0646 \u062e\u0633\u062a\u06af\u06cc\u200c\u0647\u0627\u06cc \u0639\u062c\u06cc\u0628 \u0648 \u063a\u0631\u06cc\u0628 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u0645. \u0628\u0647 \u0646\u0638\u0631\u062a\u0627\u0646 \u062d\u0645\u0644 \u06cc\u06a9 \u067e\u0627\u06a9\u062a \u062e\u0631\u06cc\u062f \u06f5 \u06a9\u06cc\u0644\u0648\u06cc\u06cc \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u0622\u0633\u0627\u0646 \u0627\u0633\u062a\u061f<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0627\u06cc\u062f \u0632\u0648\u062f \u062e\u0633\u062a\u0647 \u0634\u062f\u0647 \u0648 \u067e\u0627\u06a9\u062a \u0631\u0627 \u0631\u0647\u0627 \u06a9\u0646\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646\u200c\u0635\u0648\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u0634\u0645\u0627 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u0650 \u0627\u0646\u062c\u0627\u0645 \u06a9\u0627\u0631\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0631\u0627 \u0646\u062f\u0627\u0631\u062f. \u062f\u0631 \u0642\u0633\u0645\u062a \u0628\u0639\u062f\u06cc \u062f\u0631\u0628\u0627\u0631\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0647 \u0634\u0645\u0627 \u0645\u0637\u0627\u0644\u0628\u06cc \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<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\/muscular-endurance\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0647\u0645\u0647 \u0686\u06cc\u0632 \u062f\u0631\u0628\u0627\u0631\u0647 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"> \u0646\u062d\u0648\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0627\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u062f\u0631 \u062a\u0639\u062f\u0627\u062f \u0628\u0627\u0644\u0627 \u0648 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9 \u0627\u0633\u062a. \u0648\u0642\u062a\u06cc \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9 \u0645\u06cc\u200c\u0632\u0646\u06cc\u062f. \u0641\u06cc\u0628\u0631\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u062f\u0631 \u0628\u062f\u0646 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u0632 \u0637\u0631\u0641\u06cc \u0628\u0627 \u062a\u06a9\u0631\u0627\u0631 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u062f. \u0627\u0645\u0627 \u062d\u062c\u0645 \u0648 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0647 \u0647\u062f\u0641 \u0648\u0631\u0632\u0634\u06cc \u0641\u0631\u062f \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0634\u0645\u0627 \u0635\u0631\u0641\u0627 \u062f\u0646\u0628\u0627\u0644 \u062d\u0641\u0638 \u0633\u0644\u0627\u0645\u062a \u062c\u0633\u0645\u0627\u0646\u06cc \u0647\u0633\u062a\u06cc\u062f\u060c \u067e\u0633 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u0633\u0644\u0627\u0645\u062a \u062c\u0633\u0645\u0627\u0646\u06cc\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u06cc\u0627 <a href=\"https:\/\/fitamin.ir\/mag\/bodyweight-workouts-like-a-pro\/\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc<\/a> (\u0634\u062f\u062a \u06a9\u0645) \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0645\u0627 \u0628\u0631\u0627\u06cc \u062a\u0628\u062f\u06cc\u0644 \u0628\u0647 \u06cc\u06a9 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0648 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u060c \u0628\u0627\u06cc\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0633\u062e\u062a\u200c\u062a\u0631 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc\u06cc \u0645\u062b\u0644 \u06a9\u0631\u0627\u0633 \u0641\u06cc\u062a \u06cc\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc.<\/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\">\u06f3. \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628\u06cc \u0639\u0631\u0648\u0642\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0642\u0644\u0628\u06cc \u0639\u0631\u0648\u0642\u06cc \u0628\u0647 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc \u06af\u0641\u062a\u0647\u200c\u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0647 \u0646\u0638\u0631\u062a\u0627\u0646 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u062f\u0647 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0648\u06cc\u0650 \u0633\u0631\u0639\u062a \u0631\u0627 \u062f\u0627\u0631\u06cc\u062f\u061f \u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0686\u0637\u0648\u0631\u061f \u0622\u06cc\u0627 \u062e\u06cc\u0644\u06cc \u0632\u0648\u062f \u0627\u0632 \u0646\u0641\u0633 \u0645\u06cc\u0641\u062a\u06cc\u062f \u06cc\u0627 \u0628\u062f\u0648\u0646 \u062a\u0646\u06af\u06cc \u0646\u0641\u0633 \u0627\u062f\u0627\u0645\u0647 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f\u061f \u0627\u0641\u0631\u0627\u062f\u06cc \u0628\u0627 \u0642\u0644\u0628 \u0633\u0627\u0644\u0645 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc \u062f\u0627\u0631\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u0647\u0645\u0647 \u0627\u0628\u0639\u0627\u062f \u0633\u0644\u0627\u0645\u062a\u06cc \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631 \u0628\u0631\u0645\u06cc\u200c\u06af\u06cc\u0631\u062f\u060c \u0627\u0632 \u0627\u06cc\u0646 \u0631\u0648 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0642\u0644\u0628 \u0648 \u0639\u0631\u0648\u0642\u060c \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634\u200c\u0647\u0627 \u06a9\u0627\u0631\u0633\u0627\u0632 \u0627\u0633\u062a\u060c \u0627\u0632 \u062c\u0645\u0644\u0647 \u062f\u0648\u06cc\u062f\u0646\u060c \u0634\u0646\u0627\u060c \u062f\u0648\u0686\u0631\u062e\u0647\u200c\u0633\u0648\u0627\u0631\u06cc\u060c \u0631\u0642\u0635 \u0648 \u0647\u0631 \u0622\u0646\u0686\u0647 \u0633\u06cc\u0633\u062a\u0645 \u0642\u0644\u0628\u06cc \u0639\u0631\u0648\u0642\u06cc (\u0631\u06cc\u0647 \u0647\u0627\u060c \u0642\u0644\u0628\u060c \u0631\u06af \u0647\u0627\u06cc \u062e\u0648\u0646\u06cc) \u0634\u0645\u0627 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0644\u0627\u0645\u062a \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/cardiovascular-fitness\/\" target=\"_blank\" data-type=\"post\" data-id=\"2346\" rel=\"noreferrer noopener\">\u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0642\u0644\u0628\u06cc \u0639\u0631\u0648\u0642\u06cc<\/a><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u0645\u062b\u0644 \u062f\u0648\u06cc\u062f\u0646\u060c \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u062a\u0646\u062f\u060c \u062f\u0648\u0686\u0631\u062e\u0647 \u0633\u0648\u0627\u0631\u06cc\u060c \u0634\u0646\u0627\u060c \u0631\u0642\u0635\u060c \u0627\u06cc\u0631\u0648\u0628\u06cc\u06a9\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0627\u06cc\u0631\u0647\u200c\u0627\u06cc \u0648 \u0628\u0648\u06a9\u0633 \u0627\u0632 \u0622\u0646 \u062f\u0633\u062a\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0641\u06cc\u062f \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u062a\u06cc \u0637\u0628\u0642 \u0634\u0648\u0627\u0647\u062f \u0639\u0644\u0645\u06cc\u060c \u062d\u062f\u0627\u0642\u0644 \u06f1\u06f5\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0648\u0631\u0632\u0634 \u0628\u0627 \u0634\u062f\u062a \u0645\u062a\u0648\u0633\u0637 \u062f\u0631 \u0647\u0641\u062a\u0647 \u06cc\u0627 \u06f7\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0648\u0631\u0632\u0634 \u067e\u0631\u200c\u0634\u062f\u062a\u060c \u0628\u0631\u0627\u06cc \u0647\u0631 \u0641\u0631\u062f \u0628\u0632\u0631\u06af\u0633\u0627\u0644 \u0644\u0627\u0632\u0645 \u0647\u0633\u062a. \u0627\u0644\u0628\u062a\u0647 \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0647\u062f\u0641 \u0648\u0631\u0632\u0634\u06cc \u0628\u0627\u06cc\u062f \u062f\u0631 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062b\u0628\u0627\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u062e\u0633\u062a\u06af\u06cc \u0648 \u0627\u0641\u0631\u0627\u0637 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u0627\u0632 \u06f1\u06f5\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0631 \u06cc\u06a9 \u062c\u0644\u0633\u0647\u060c \u0628\u0647 \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0631\u0648\u0632&nbsp; \u062a\u0642\u0633\u06cc\u0645 \u06a9\u0646\u06cc\u062f. \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0646\u0638\u0645 \u0628\u0647 \u0627\u06cc\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627 \u0645\u06cc\u200c\u067e\u0631\u062f\u0627\u0632\u0646\u062f\u060c \u0627\u0632 \u0646\u0638\u0631 \u0645\u0642\u0627\u0648\u0645\u062a \u0642\u0644\u0628\u06cc \u0640 \u062a\u0646\u0641\u0633\u06cc \u062f\u0631 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u062e\u0648\u0628\u06cc \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f4. \u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc \u0628\u062f\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0631\u062a\u0628\u0627\u0637 \u0627\u0646\u0639\u0637\u0627\u0641 \u0628\u062f\u0646 \u0628\u0627 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a\u061f \u062f\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0645\u0648\u0627\u0631\u062f \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0624\u0644\u0641\u0647\u200c\u0647\u0627\u06cc \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0646\u0627\u062f\u06cc\u062f\u0647 \u06af\u0631\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0637\u0628\u0642 \u0622\u0632\u0645\u0627\u06cc\u0634\u0627\u062a\u060c \u0639\u0636\u0644\u0627\u062a \u0648 \u0645\u0641\u0627\u0635\u0644\u060c \u0628\u062f\u0648\u0646 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0633\u0641\u062a \u0648 \u062f\u0631 \u062d\u0631\u06a9\u062a \u0645\u062d\u062f\u0648\u062f \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.&nbsp; \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc\u060c \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u06a9\u0627\u0645\u0644\u06cc \u0631\u0627 \u0628\u062f\u0648\u0646 \u062f\u0631\u062f \u0648 \u0633\u062e\u062a\u06cc \u0628\u0631\u0627\u06cc \u0628\u062f\u0646 \u0628\u0647 \u0627\u0631\u0645\u063a\u0627\u0646 \u0645\u06cc\u200c\u0622\u0648\u0631\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0628\u062a\u0647 \u0628\u0631\u0627\u06cc \u0628\u0631\u062e\u0648\u0631\u062f\u0627\u0631\u06cc \u0627\u0632 \u0627\u0646\u0639\u0637\u0627\u0641 \u0628\u062f\u0646\u060c \u0644\u0627\u0632\u0645 \u0646\u06cc\u0633\u062a \u062d\u062a\u0645\u0627 \u0645\u0627\u0646\u0646\u062f \u0698\u06cc\u0645\u0646\u0627\u0633\u062a\u200c\u0647\u0627 <a href=\"https:\/\/fitamin.ir\/mag\/how-to-do-split\/\" target=\"_blank\" data-type=\"post\" data-id=\"506\" rel=\"noreferrer noopener\">\u06f1\u06f8\u06f0 \u062f\u0631\u062c\u0647 \u0628\u0632\u0646\u06cc\u062f<\/a>. \u0686\u0631\u062e\u0634 \u0645\u0641\u0627\u0635\u0644 \u062f\u0631 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0648 \u06a9\u0634\u0634 \u0639\u0636\u0644\u0627\u062a \u0628\u0631\u0627\u06cc \u0628\u062f\u0646 \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u062a\u0645\u0627 \u062d\u0627\u0644\u0627 \u0627\u0632 \u062e\u0648\u062f\u062a\u0627\u0646 \u0645\u06cc\u200c\u067e\u0631\u0633\u06cc\u062f\u060c \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631 \u0627\u0633\u062a\u061f \u0622\u06cc\u0627 \u062f\u0631 \u062d\u0627\u0644\u062a \u062e\u0645\u06cc\u062f\u0647 (\u0628\u062f\u0648\u0646 \u062e\u0645 \u0634\u062f\u0646 \u0632\u0627\u0646\u0648)\u060c \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0644\u0645\u0633 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u061f \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u062f\u0631\u0628\u0627\u0631\u0647 \u0631\u0648\u0634 \u0633\u0646\u062c\u0634 \u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc \u062e\u0648\u0627\u0647\u06cc\u0645 \u06af\u0641\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/fitness-vs-pilates-1-1-1.jpg\" alt=\"\u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a\" class=\"wp-image-82846\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/fitness-vs-pilates-1-1-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/fitness-vs-pilates-1-1-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0628\u062f\u0646<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647\u200c\u0637\u0648\u0631 \u06a9\u0644\u06cc\u060c \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u06cc\u0644\u0627\u062a\u0633 \u06cc\u0627 \u06cc\u0648\u06af\u0627 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u06cc\u0646 \u0645\u0639\u06cc\u0627\u0631 \u0627\u0632 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc\u060c \u06a9\u0645\u06a9 \u0632\u06cc\u0627\u062f\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0632\u06cc\u0631 \u0646\u06cc\u0632 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0627\u0646\u063a\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u067e\u0648\u06cc\u0627 \u0645\u062b\u0644 \u067e\u06cc\u0644\u0627\u062a\u0633\u060c \u06cc\u0648\u06af\u0627 \u0648 \u06cc\u0627 \u062a\u0627\u06cc \u0686\u06cc\u061b<\/li>\n\n\n\n<li>\u06a9\u0634\u0634\u06cc \u0627\u0633\u062a\u0627\u062a\u06cc\u06a9\u060c \u06a9\u0634\u0634\u06cc \u0639\u0636\u0644\u0627\u062a \u0628\u0631\u0627\u06cc \u0645\u062f\u062a \u06f1\u06f0 \u062a\u0627 \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647\u061b<\/li>\n\n\n\n<li>\u06a9\u0634\u0634 \u063a\u06cc\u0631 \u0641\u0639\u0627\u0644 (\u06a9\u0634\u0634 \u0622\u0631\u0627\u0645): \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0634\u0634\u06cc \u0647\u0633\u062a \u06a9\u0647 \u0628\u0627 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0646 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u062f\u0631\u0633\u062a\u060c \u0641\u0631\u062f \u0645\u062f\u062a\u06cc \u062f\u0631 \u0647\u0645\u0648\u0646 \u062d\u0627\u0644 \u0628\u0627\u0642\u06cc \u0645\u06cc\u200c\u0645\u0627\u0646\u062f\u061b<\/li>\n\n\n\n<li>\u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u0627\u06cc\u0632\u0648\u0645\u062a\u0631\u06cc\u06a9\u060c \u06a9\u0647 \u0646\u0648\u0639\u06cc \u06a9\u0634\u0634 \u0627\u0633\u062a\u0627\u062a\u06cc\u06a9 \u0647\u0633\u062a \u0648 \u0627\u0632 \u0645\u0642\u0627\u0648\u0645\u062a \u0628\u0631\u0627\u06cc \u0627\u0646\u0628\u0633\u0627\u0637 \u0648 \u0627\u0646\u0642\u0628\u0627\u0636 \u0639\u0636\u0644\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\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-stretches-to-increase-flexibility\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0628\u0627 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f<\/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\">\u06f5. \u062a\u0631\u06a9\u06cc\u0628 \u0628\u062f\u0646\u06cc<\/h3>\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\u0631\u06a9\u06cc\u0628 &nbsp;\u0628\u062f\u0646\u06cc \u062f\u0631 \u062d\u0642\u06cc\u0642\u062a \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc \u0648 \u0639\u0636\u0644\u0647 \u062f\u0631 \u0628\u062f\u0646 \u06af\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u06cc\u06a9 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u06f8\u06f0 \u06a9\u06cc\u0644\u0648\u06cc\u06cc\u060c \u06f1\u06f8 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u06cc\u06a9 \u0641\u0631\u062f \u0639\u0627\u062f\u06cc \u0628\u0627 \u06f8\u06f0 \u06a9\u06cc\u0644\u0648 \u0648\u0632\u0646\u060c \u06f3\u06f0 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc \u062f\u0627\u0631\u062f. \u062a\u0631\u06a9\u06cc\u0628 \u0628\u062f\u0646\u06cc \u0641\u06cc\u062a\u0646\u0633\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u0627\u0646\u0648\u0627\u0639 \u062a\u0631\u06a9\u06cc\u0628 \u0628\u062f\u0646\u06cc \u0627\u0633\u062a\u060c \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0628\u0627 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0622\u0634\u0646\u0627 \u0645\u06cc\u200c\u0634\u0648\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/e6c39d83-840e-4317-9d21-2321960fac21_760x450.jpg\" alt=\"\u0648\u0631\u0632\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc\" class=\"wp-image-6500\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/e6c39d83-840e-4317-9d21-2321960fac21_760x450.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/e6c39d83-840e-4317-9d21-2321960fac21_760x450-300x178.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\">\u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0627 \u0648\u0632\u0646 \u0648 \u0633\u0644\u0627\u0645\u062a\u06cc \u0628\u062f\u0646 \u0686\u0647 \u0627\u0631\u062a\u0628\u0627\u0637\u06cc \u062f\u0627\u0631\u062f\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0627\u0631\u062a\u0628\u0627\u0637 \u0686\u0646\u062f\u0627\u0646\u06cc \u0628\u0647 \u0627\u0646\u062f\u0627\u0645 \u0634\u062e\u0635 \u0646\u062f\u0627\u0631\u062f.<\/strong> \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0634\u0645\u0627 \u0644\u0627\u063a\u0631 \u0628\u0627\u0634\u06cc\u062f \u0627\u0645\u0627 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u067e\u0627\u06cc\u06cc\u0646\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06cc\u0627 \u0627\u0636\u0627\u0641\u0647 \u0648\u0632\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0627\u0645\u0627 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u062e\u0648\u0628\u06cc \u0627\u0632 \u0646\u0638\u0631 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0647 \u0633\u0646 \u0648 \u0633\u0627\u0644 \u0647\u0645 \u0627\u0631\u062a\u0628\u0627\u0637\u06cc \u0646\u062f\u0627\u0631\u062f.<\/strong> \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u06cc\u06a9 \u0641\u0631\u062f \u062c\u0648\u0627\u0646 \u0646\u0633\u0628\u062a \u0628\u0647 \u06cc\u06a9 \u0641\u0631\u062f \u0645\u06cc\u0627\u0646\u200c\u0633\u0627\u0644 \u0627\u0632 \u0646\u0638\u0631 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u0636\u0639\u06cc\u0641\u200c\u062a\u0631\u06cc \u0628\u0627\u0634\u062f. \u0628\u0627 \u0648\u062c\u0648\u062f \u0633\u0646 \u0632\u06cc\u0627\u062f \u0647\u0645 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0631\u0627 \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u0641\u0642\u0637 \u06f1\u06f5\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0645\u062a\u0648\u0633\u0637 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0645\u0646\u062c\u0631\u0628\u0647 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0686\u0634\u0645 \u06af\u06cc\u0631\u06cc \u062f\u0631 \u0645\u06cc\u0632\u0627\u0646 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0634\u0645\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06af\u0631 \u0647\u0645\u06cc\u0646 \u0627\u0645\u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0627 \u062f\u0648 \u0645\u0627\u0647 \u062f\u06cc\u06af\u0631 \u0646\u062a\u0627\u06cc\u062c \u0634\u06af\u0641\u062a\u200c\u0627\u0646\u06af\u06cc\u0632 \u0631\u0627 \u0628\u0628\u06cc\u0646\u06cc\u062f.<\/strong><\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0647 \u0635\u0648\u0631\u062a \u0646\u0627\u062e\u0648\u062f\u0622\u06af\u0627\u0647 \u0631\u0648\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u0644\u0627\u063a\u0631\u06cc \u062a\u0623\u062b\u06cc\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f. \u0627\u0632 \u0637\u0631\u0641\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0631\u0628\u0648\u0637 \u0628\u0647 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc\u060c \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628 \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0642\u0644\u0628\u06cc \u0639\u0631\u0648\u0642\u06cc \u0631\u0627 \u0628\u0647 \u0634\u06a9\u0644 \u062e\u0627\u0631\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647\u200c\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc\u060c \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/what-is-basal-metabolic-rate\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647<\/a> \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f\u061b \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0627\u062d\u062a\u0645\u0627\u0644 \u0686\u0627\u0642\u06cc \u0646\u06cc\u0632 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u06cc\u0646 \u0645\u0646\u0638\u0648\u0631 \u0639\u0636\u0644\u0627\u062a \u0642\u0644\u0628 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0641\u0634\u0627\u0631 \u06a9\u0645\u062a\u0631\u06cc \u0628\u0631\u0627\u06cc \u067e\u0645\u067e\u0627\u0698 \u0628\u0647 \u0642\u0644\u0628 \u0648\u0627\u0631\u062f \u062e\u0648\u0627\u0647\u062f \u0634\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0627 \u062a\u0642\u0648\u06cc\u062a \u0642\u0644\u0628 \u0627\u062d\u062a\u0645\u0627\u0644 \u0627\u0628\u062a\u0644\u0627 \u0628\u0647 \u0628\u06cc\u0645\u0627\u0631\u06cc \u0647\u0627\u06cc \u0642\u0644\u0628\u06cc \u0645\u062b\u0644: \u0641\u0634\u0627\u0631 \u062e\u0648\u0646\u060c \u06af\u0631\u0641\u062a\u06af\u06cc \u0639\u0631\u0648\u0642\u0650 \u0642\u0644\u0628\u06cc \u0648 \u06cc\u0627 \u062e\u0637\u0631 \u0633\u06a9\u062a\u0647 \u06a9\u0627\u0647\u0634 \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u06a9\u06cc \u0627\u0632 \u0641\u0627\u06a9\u062a\u0648\u0631\u0647\u0627\u06cc \u0628\u062f\u0646\u0650 \u0633\u0627\u0644\u0645 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0647\u0631 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0627\u0633\u062a. \u0628\u0647 \u0631\u0627\u0633\u062a\u06cc \u0641\u0627\u06cc\u062f\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0648 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a\u061f \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0641\u0648\u0627\u06cc\u062f \u0632\u06cc\u0631 \u0631\u0627 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u062f\u0627\u0631\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062a\u0631\u0627\u06a9\u0645 \u0627\u0633\u062a\u062e\u0648\u0627\u0646<\/strong> \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0631\u0648\u062f \u0648 \u0627\u062d\u062a\u0645\u0627\u0644 <strong><a href=\"https:\/\/fitamin.ir\/mag\/everything-about-osteoporosis\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u067e\u0648\u06a9\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646<\/a><\/strong> \u06a9\u0645\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f\u061b<\/li>\n\n\n\n<li>\u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0628\u062f\u0646 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u06a9\u0627\u0631\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u06a9\u0644\u06cc \u0628\u062f\u0646 \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u06cc\u062f\u0627 \u06a9\u0631\u062f\u0647 \u0648 \u0634\u0645\u0627 \u062e\u0648\u0634 \u0627\u0646\u062f\u0627\u0645\u200c\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u062f\u0646 \u0642\u0648\u06cc \u0634\u062f\u0647 \u0648 \u062f\u0631 \u0645\u0642\u0627\u0628\u0644 \u0647\u0645\u0647 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627 \u0648 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627 \u0628\u0647\u200c\u0646\u0648\u0639\u06cc \u0648\u0627\u06a9\u0633\u06cc\u0646\u0647 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0641\u0631\u0645 \u0648 \u0648\u0636\u0639\u06cc\u062a \u0627\u06cc\u0633\u062a\u0627\u06cc\u06cc \u0628\u062f\u0646 \u0628\u0647\u0628\u0648\u062f \u067e\u06cc\u062f\u0627 \u06a9\u0631\u062f\u0647 \u0648 \u06a9\u0645\u062a\u0631 \u062f\u0686\u0627\u0631 \u06a9\u0645\u0631\u062f\u0631\u062f \u06cc\u0627 \u0639\u0648\u0627\u0631\u0636 \u0622\u0646 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647:<\/strong> \u0642\u0627\u0628\u0644 \u062a\u0648\u062c\u0647 \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0647\u0645\u06cc\u0634\u0647 \u06a9\u0645\u0631\u062f\u0631\u062f \u0648 \u067e\u0627\u062f\u0631\u062f \u062f\u0627\u0631\u0646\u062f\u061b \u0648\u0631\u0632\u0634 \u0631\u0627 \u0628\u0647 \u062e\u0627\u0646\u0647 \u0628\u0628\u0631\u06cc\u062f \u0648 \u0633\u0644\u0627\u0645\u062a \u0632\u0646\u062f\u06af\u06cc \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\">\u0648\u06cc\u062f\u06cc\u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc<\/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\">\u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u06cc\u06a9 \u0648\u06cc\u062f\u06cc\u0648 \u0648\u0631\u0632\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645 \u06a9\u0647 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0622\u0646 \u0631\u0627 \u06cc\u06a9 \u0631\u0648\u0632 \u062f\u0631 \u0645\u06cc\u0627\u0646 \u0648 \u062f\u0631 \u06f5 \u0633\u062a \u062a\u06a9\u0631\u0627\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u06af\u0631 \u0645\u0628\u062a\u062f\u06cc \u0647\u0633\u062a\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u062f\u0627\u0631\u062f\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u062f\u0631 \u0633\u0647 \u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-video\"><video controls src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/\u0622\u0645\u0627\u062f\u06af\u06cc-\u062c\u0633\u0645\u0627\u0646\u06cc.mp4\"><\/video><\/figure>\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\">\u0641\u0648\u0627\u06cc\u062f \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631\u06a9\u0647 \u0645\u06cc\u200c\u062f\u0627\u0646\u06cc\u062f \u0647\u0631\u0686\u0642\u062f\u0631 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0622\u0645\u0627\u062f\u0647\u200c\u062a\u0631 \u0648 \u0642\u0648\u06cc\u200c\u062a\u0631 \u0628\u0627\u0634\u062f\u060c \u0628\u0647 <a href=\"https:\/\/fitamin.ir\/mag\/what-does-it-mean-to-be-fit\/\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/what-does-it-mean-to-be-fit\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645<\/a> \u0627\u06cc\u062f\u0647\u200c\u0622\u0644 \u0645\u06cc\u200c\u0631\u0633\u06cc\u062f \u0648 \u062e\u0637\u0631\u0627\u062a \u0646\u0627\u0634\u06cc \u0627\u0632 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u06a9\u0645\u062a\u0631 \u0633\u0631\u0627\u063a\u200c\u062a\u0627\u0646 \u062e\u0648\u0627\u0647\u062f \u0622\u0645\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0628\u0647 \u0637\u0648\u0631 \u0645\u0641\u0635\u0644 \u0627\u0632 \u0645\u0632\u0627\u06cc\u0627 \u0648 \u0641\u0648\u0627\u06cc\u062f 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\u0645\u06cc\u200c\u0627\u0646\u062c\u0627\u0645\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0642\u0648\u06cc\u062a \u0631\u0648\u062d \u0648 \u062c\u0633\u0645<\/li>\n\n\n\n<li>\u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0638\u0631\u0641\u06cc\u062a \u0631\u0648\u062d\u06cc \u0648 \u0641\u06a9\u0631\u06cc<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0639\u0632\u062a \u0646\u0641\u0633\u060c \u0627\u0639\u062a\u0645\u0627\u062f \u0628\u0647 \u0646\u0641\u0633 \u0648 \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628<\/li>\n\n\n\n<li>\u06a9\u0627\u0647\u0634 \u06cc\u0627 \u062a\u0633\u06a9\u06cc\u0646 \u0645\u0634\u06a9\u0644\u0627\u062a\u06cc \u0645\u062b\u0644 \u0633\u0631\u062f\u0631\u062f\u0647\u0627\u06cc \u0645\u06cc\u06af\u0631\u0646\u06cc<\/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. \u0628\u0647\u0628\u0648\u062f \u0632\u0646\u062f\u06af\u06cc \u0633\u0627\u0644\u0645<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0627\u062e\u0648\u062f\u0622\u06af\u0627\u0647 \u0628\u0627 \u0648\u0631\u0648\u062f \u0648\u0631\u0632\u0634 \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u0648\u0632\u0627\u0646\u0647 \u0646\u0627\u062e\u0648\u062f\u0622\u06af\u0627\u0647 \u0628\u06cc\u0634\u062a\u0631 \u0639\u0627\u062f\u062a\u200c\u0647\u0627\u06cc \u0646\u0627\u0633\u0627\u0644\u0645 \u062d\u0630\u0641 \u0645\u06cc\u200c\u0634\u0648\u062f.&nbsp;\u0639\u0627\u062f\u0627\u062a \u0646\u0627\u0633\u0627\u0644\u0645\u06cc \u0645\u062b\u0644 \u0633\u06cc\u06af\u0627\u0631 \u06a9\u0634\u06cc\u062f\u0646\u060c \u0645\u0635\u0631\u0641 \u0627\u0644\u06a9\u0644\u060c \u062e\u0648\u0627\u0628 \u0628\u06cc\u200c\u0645\u0648\u0642\u0639 \u0648 \u0628\u06cc\u200c\u06a9\u06cc\u0641\u06cc\u062a\u060c \u062a\u063a\u0630\u06cc\u0647 \u0646\u0627\u0633\u0627\u0644\u0645 \u0648 \u0631\u0648\u0627\u0628\u0637 \u0645\u0636\u0631 \u0628\u0631\u0627\u06cc \u0631\u0648\u062d \u0648 \u0631\u0648\u0627\u0646. \u062f\u0631 \u0622\u062e\u0650\u0631 \u0647\u0645 \u0628\u0647 \u0628\u0645\u0628 \u0627\u0646\u0631\u0698\u06cc \u062a\u0628\u062f\u06cc\u0644 \u0634\u062f\u0647 \u0648 \u0641\u0650\u0631\u0641\u0650\u0631\u0647 \u0648\u0627\u0631 \u062f\u0646\u0628\u0627\u0644 \u06a9\u0627\u0631\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647\u200c\u0637\u0648\u0631 \u06a9\u0644\u06cc \u062a\u0642\u0648\u06cc\u062a \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u062a\u0623\u062b\u06cc\u0631\u0627\u062a \u0641\u06cc\u062a\u0646\u0633 \u0648 \u0648\u0631\u0632\u0634 \u0628\u0631 \u0628\u062f\u0646 \u0647\u0633\u062a. \u0627\u06cc\u0646 \u0631\u0648\u0632\u0647\u0627 \u06a9\u0631\u0648\u0646\u0627 \u0627\u0645\u0627\u0646 \u0647\u0645\u0647 \u0631\u0627 \u0628\u0631\u06cc\u062f\u0647 \u0627\u0633\u062a. \u067e\u0633 \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u06a9\u0631\u0648\u0646\u0627 \u0628\u0627\u0632 \u0647\u0645 \u0628\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u062f. \u0648\u0631\u0632\u0634 \u0627\u0632 \u0627\u0628\u062a\u0644\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0628\u0647 \u0628\u06cc\u0645\u0627\u0631\u06cc \u0647\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0647\u0645 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0627\u0632 \u062c\u0645\u0644\u0647:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0647\u0628\u0648\u062f \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0642\u0646\u062f \u062e\u0648\u0646\u061b<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 HDL (\u062e\u0648\u0628) \u0648 \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 LDL (\u0628\u062f)\u061b<\/li>\n\n\n\n<li>\u062a\u0642\u0648\u06cc\u062a \u0633\u06cc\u0633\u062a\u0645 \u06af\u0631\u062f\u0634 \u062e\u0648\u0646 \u0648 \u0631\u06cc\u0647\u200c\u0647\u0627\u061b<\/li>\n\n\n\n<li>\u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0627\u0628\u062a\u0644\u0627 \u0628\u0647 \u0627\u0646\u0648\u0627\u0639 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627 \u0627\u0632 \u062c\u0645\u0644\u0647 \u0633\u0631\u0637\u0627\u0646 \u0631\u0648\u062f\u0647 \u0628\u0632\u0631\u06af\u060c \u0633\u0631\u0637\u0627\u0646 \u067e\u0633\u062a\u0627\u0646\u060c \u062f\u06cc\u0627\u0628\u062a \u0646\u0648\u0639 \u062f\u0648 (\u062f\u06cc\u0627\u0628\u062a \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646)\u060c \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0631\u06cc\u0648\u06cc \u0648&#8230;<\/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. \u0645\u062f\u06cc\u0631\u06cc\u062a \u062f\u0631\u062f \u0639\u0636\u0644\u0627\u0646\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u067e\u0627 \u062f\u0631\u062f \u0648 \u0632\u0627\u0646\u0648 \u062f\u0631\u062f \u062f\u0627\u0631\u06cc\u062f\u060c \u0627\u06af\u0631 \u062f\u0646\u0628\u0627\u0644 \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f \u062f\u0631 \u0627\u06cc\u0646 \u0646\u0648\u0627\u062d\u06cc \u0627\u0632 \u0628\u062f\u0646 \u0647\u0633\u062a\u06cc\u062f\u060c \u0628\u0627\u0632 \u0647\u0645 \u0648\u0631\u0632\u0634 \u0686\u0627\u0631\u0647 \u06a9\u0627\u0631 \u0627\u0633\u062a. \u0648\u0631\u0632\u0634 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u062a\u0645\u0627\u0645 \u062a\u0623\u062b\u06cc\u0631\u0627\u062a\u0634\u060c \u062f\u0631\u062f\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0631\u0627 \u062a\u0633\u06a9\u06cc\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f. \u062d\u0627\u0644\u0627 \u062d\u062a\u0645\u0627 \u0627\u0632 \u062e\u0648\u062f\u062a\u0627\u0646 \u0645\u06cc\u200c\u067e\u0631\u0633\u06cc\u062f\u060c \u0641\u0648\u0627\u06cc\u062f \u062f\u06cc\u06af\u0631 \u0648\u0631\u0632\u0634 \u062f\u0631 \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a\u061f<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0623\u062e\u06cc\u0631 \u062f\u0631 \u067e\u06cc\u0631\u06cc<\/li>\n\n\n\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0637\u0648\u0644 \u0639\u0645\u0631<\/li>\n\n\n\n<li>\u06a9\u0627\u0647\u0634 \u06a9\u0645\u0631\u062f\u0631\u062f \u0648 \u0632\u0627\u0646\u0648\u062f\u0631\u062f<\/li>\n\n\n\n<li>\u062d\u0641\u0638 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0645\u0633\u062a\u0642\u0644<\/li>\n\n\n\n<li>\u062a\u0633\u0647\u06cc\u0644 \u062f\u0631 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0648 \u0632\u0627\u06cc\u0645\u0627\u0646<\/li>\n\n\n\n<li>\u062a\u0642\u0648\u06cc\u062a \u0631\u0648\u062d\u06cc\u0647 \u0634\u0627\u062f \u0648 \u0633\u0631\u0632\u0646\u062f\u0647<\/li>\n\n\n\n<li>\u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0634\u06a9\u0633\u062a\u06af\u06cc \u0648 \u067e\u0648\u06a9\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646<\/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\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/Female-Friends-Fitness-Squat-732x549-Thumbnail_760x450-1.jpg\" alt=\"\u0648\u0631\u0632\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc\" class=\"wp-image-6501\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/Female-Friends-Fitness-Squat-732x549-Thumbnail_760x450-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/Female-Friends-Fitness-Squat-732x549-Thumbnail_760x450-1-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \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 class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u062f\u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u06af\u0630\u0627\u0634\u062a\u0647\u200c\u0627\u06cc\u0645. \u0645\u0648\u0631\u062f \u0627\u0648\u0644 \u0633\u0627\u062f\u0647\u200c\u062a\u0631 \u0627\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u062f\u06cc (\u0628\u062f\u0648\u0646 \u0633\u0627\u0628\u0642\u0647 \u0648\u0631\u0632\u0634\u06cc) \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a. \u062f\u0631\u062d\u0627\u0644\u06cc \u06a9\u0647 \u0645\u0648\u0631\u062f \u062f\u0648\u0645 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0647\u0633\u062a\u0646\u062f \u0648 \u0633\u0627\u0628\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u0631\u0646\u062f \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u062f\u06cc<\/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-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u062a\u0645\u0631\u06cc\u0646<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u062a\u0639\u062f\u0627\u062f \u06cc\u0627 \u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062c\u0627\u06af\u06cc\u0646\u06af (\u062f\u0631\u062c\u0627 \u0632\u062f\u0646)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f5 \u062f\u0642\u06cc\u0642\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0631\u0648\u0627\u0646\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u06f0 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0632\u06cc\u0631\u0634\u06a9\u0645 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4 \u0633\u062a \u06f1\u06f5 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u062a\u06a9\u200c\u062a\u06a9<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f3\u06f0 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0648\u0631\u067e\u06cc \u0628\u062f\u0648\u0646 \u067e\u0631\u0634<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f8 \u062a\u0627\u06cc\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u062c\u0627\u06af\u06cc\u0646\u06af\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u062c.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0627\u06af\u06cc\u0646\u06af<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0648 \u0627\u0646\u062c\u0627\u0645 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u062d\u0631\u06a9\u062a \u06a9\u0645\u06cc \u0631\u0648\u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u062c\u0645\u0639 \u0648 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631\u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0647\u200c\u0633\u0631\u0639\u062a \u0631\u0648\u06cc \u067e\u0646\u062c\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0628\u0627\u0644\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f \u0648 \u062f\u0631\u062c\u0627 \u0628\u0632\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0647\u0645 \u0628\u0647 \u0639\u0642\u0628 \u0648 \u062c\u0644\u0648 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/abs-and-hips-slimming-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u067e\u0647\u0644\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0648\u0627\u0646\u0647 \u0648 \u062c\u0627\u0645\u067e \u0639\u0645\u0648\u062f\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0631\u0648\u0627\u0646\u0647-\u062c\u0627\u0645\u067e-\u0639\u0645\u0648\u062f_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0648\u0627\u0646\u0647 \u0648 \u062c\u0627\u0645\u067e \u0639\u0645\u0648\u062f<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0635\u0627\u0641 \u0648 \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f \u0648 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u067e\u0631\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0647\u200c\u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0647\u0646\u06af\u0627\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0645\u062f\u0646\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0631\u062f\u0647 \u0648 \u0633\u067e\u0633 \u0645\u0648\u0642\u0639 \u067e\u0631\u0634 \u062f\u0648\u0628\u0627\u0631\u0647 \u067e\u0627\u0647\u0627 \u0627\u0632 \u0647\u0645 \u062f\u0648\u0631 \u0634\u0648\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0627\u0628\u062a\u062f\u0627 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u067e\u0631\u0648\u0627\u0646\u0647 \u0648 \u0633\u067e\u0633 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muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/12\/17-2.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0634\u06a9\u0645 \u067e\u0627 \u0635\u0627\u0641<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a \u0631\u0648\u06cc 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\u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0646\u0642\u0637\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u062a\u06a9 \u062a\u06a9\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/11\/14-2.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u062a\u06a9 \u062a\u06a9<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u0646 \u0634\u0646\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u06cc\u06a9 \u0632\u0627\u0646\u0648 \u0631\u0627 \u062c\u0644\u0648 \u0628\u0628\u0631\u06cc\u062f \u0648 \u0634\u0631\u0648\u0639 \u0628\u0647 \u062a\u0639\u0648\u06cc\u0636 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u062a\u0646\u0627\u0648\u0628 \u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0633\u0631\u06cc\u0639\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 \u0628\u062f\u0647\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0628\u0648\u0631\u067e\u06cc \u0646\u06cc\u0645\u0647 \u0628\u062f\u0648\u0646 \u067e\u0631\u0634\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0628\u0648\u0631\u067e\u06cc-\u0646\u06cc\u0645\u0647-\u0628\u062f\u0648\u0646-\u067e\u0631\u0634_1_1_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0628\u0648\u0631\u067e\u06cc \u0646\u06cc\u0645\u0647 \u0628\u062f\u0648\u0646 \u067e\u0631\u0634<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u062e\u0645 \u0634\u062f\u0647 \u0632\u0627\u0646\u0648\u0647\u0627 \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0637\u062d \u0632\u0645\u06cc\u0646 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f \u0648 \u0645\u062c\u062f\u062f \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u067e\u0627\u0647\u0627 \u0631\u0627 \u062c\u0645\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u0645\u062c\u062f\u062f \u0627\u06cc\u0646 \u0631\u0648\u0646\u062f \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/chest-workouts\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0633\u06cc\u0646\u0647 \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u0633\u06cc\u0646\u0647 \u0628\u0631\u062c\u0633\u062a\u0647<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u0633\u0637\u062d \u067e\u06cc\u0634\u0631\u0641\u062a\u0647<\/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-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u062a\u0645\u0631\u06cc\u0646<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u062a\u0639\u062f\u0627\u062f \u06cc\u0627 \u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0637\u0646\u0627\u0628 \u0632\u062f\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u062f\u0642\u06cc\u0642\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0631\u0648\u0627\u0646\u0647 \u0627\u0632 \u062c\u0644\u0648 \u0648 \u06a9\u0646\u0627\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f3\u06f0 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0644\u06cc\u200c\u0644\u06cc \u0631\u0648\u06cc \u067e\u0644\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f3\u06f0 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0632\u06cc\u0631\u0634\u06a9\u0645 \u067e\u0627\u0635\u0627\u0641<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f5 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0648\u0631\u067e\u06cc \u067e\u0631\u0634 \u0648 \u0632\u0627\u0646\u0648 \u0628\u063a\u0644 \u0634\u06a9\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0633\u062a \u06f1\u06f0 \u062a\u0627\u06cc\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0637\u0646\u0627\u0628 \u0632\u062f\u0646\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0637\u0646\u0627\u0628-\u0632\u062f\u0646.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0637\u0646\u0627\u0628 \u0632\u062f\u0646<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0647\u0631 \u062f\u0648 \u0627\u0646\u062a\u0647\u0627\u06cc \u0637\u0646\u0627\u0628 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0637\u0646\u0627\u0628 \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u062e\u0648\u062f \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0647\u060c \u0637\u0646\u0627\u0628 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0633\u0631 \u062e\u0648\u062f \u0639\u0628\u0648\u0631 \u062f\u0627\u062f\u0647 \u0648 \u0622\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0648\u0642\u062a\u06cc \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0645\u06cc\u200c\u0631\u0633\u062f \u0627\u0632 \u0631\u0648\u06cc \u0622\u0646 \u0628\u067e\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0631\u0639\u062a \u0645\u0646\u0627\u0633\u0628\u06cc \u06a9\u0647 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0622\u0646 \u0631\u0627 \u062b\u0627\u0628\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0628\u0631\u0627\u06cc \u0686\u0631\u062e\u0627\u0646\u062f\u0646 \u0637\u0646\u0627\u0628 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u06cc\u062c\u0627\u062f \u062a\u0646\u0648\u0639 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627 \u0648 \u0633\u0631\u0639\u062a\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0637\u0646\u0627\u0628\u200c\u0632\u062f\u0646 \u0648\u0631\u0632\u0634\u06cc \u0647\u06cc\u062c\u0627\u0646 \u0627\u0646\u06af\u06cc\u0632 \u0627\u0633\u062a\u060c \u0633\u0631\u0639\u062a \u0639\u06a9\u0633\u200c\u0627\u0644\u0639\u0645\u0644 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 \u0686\u0627\u0644\u0634 \u0645\u06cc\u200c\u06a9\u0634\u062f \u0648 \u0628\u0647 \u0627\u0646\u0631\u0698\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0634\u062e\u0635\u06cc \u0628\u0627 \u0648\u0632\u0646 \u06f6\u06f8 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645\u060c \u062d\u062f\u0648\u062f \u06f3\u06f5\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u0637\u0648\u0644 \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u062f\u060c \u062f\u0631 \u0645\u0642\u0627\u06cc\u0633\u0647 \u0628\u0627 \u0628\u06cc\u0634 \u0627\u0632 \u06f4\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0647 \u062f\u0631 \u0647\u0645\u06cc\u0646 \u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u06cc\u06a9 \u0634\u062e\u0635 \u062f\u0631 \u062d\u06cc\u0646 \u062f\u0648\u06cc\u062f\u0646 \u0645\u0635\u0631\u0641 \u062e\u0648\u0627\u0647\u062f \u06a9\u0631\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/ab-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0634\u06a9\u0645: \u06f1\u06f5 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0648\u0627\u0646\u0647 \u0627\u0632 \u06a9\u0646\u0627\u0631 \u067e\u0631\u0648\u0627\u0646\u0647 \u0627\u0632 \u062c\u0644\u0648\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u067e\u0631\u0648\u0627\u0646\u0647-\u0627\u0632-\u06a9\u0646\u0627\u0631-\u067e\u0631\u0648\u0627\u0646\u0647-\u0627\u0632-\u062c\u0644\u0648_1_1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0648\u0627\u0646\u0647 \u0627\u0632 \u06a9\u0646\u0627\u0631 \u067e\u0631\u0648\u0627\u0646\u0647 \u0627\u0632 \u062c\u0644\u0648<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u067e\u0627\u0647\u0627 \u0628\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0635\u0627\u0641 \u0648 \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0631\u0648\u06cc \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f \u0648 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u067e\u0631\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0646\u06af\u0627\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0645\u062f\u0646\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647\u200c\u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u0648 \u0633\u067e\u0633 \u0647\u0646\u06af\u0627\u0645 \u067e\u0631\u0634 \u062f\u0648\u0628\u0627\u0631\u0647 \u067e\u0627\u0647\u0627 \u0627\u0632 \u0647\u0645 \u062f\u0648\u0631 \u0634\u0648\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06cc\u06a9\u0628\u0627\u0631 \u062d\u0631\u06a9\u062a \u067e\u0631\u0648\u0627\u0646\u0647 \u0648 \u06cc\u06a9\u0628\u0627\u0631 \u062d\u0631\u06a9\u062a \u067e\u0631\u0648\u0627\u0646\u0647 \u0627\u0632 \u062c\u0644\u0648 \u0631\u0627 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/abs-and-hips-slimming-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u067e\u0647\u0644\u0648<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0634 \u0631\u0648\u06cc \u067e\u0644\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/12\/18-2.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0634 \u0631\u0648\u06cc \u067e\u0644\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>\u062c\u0639\u0628\u0647\u200c\u0627\u06cc \u06cc\u0627 \u0633\u06a9\u0648\u06cc\u06cc \u0628\u0627 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0646\u0627\u0633\u0628 \u062f\u0631 \u0641\u0627\u0635\u0644\u0647 \u06f3\u06f0 \u062a\u0627 \u06f6\u06f0 \u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631\u06cc \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u06cc\u0627 \u0645\u0642\u0627\u0628\u0644 \u06cc\u06a9 \u067e\u0644\u0647 \u0642\u0631\u0627\u0631 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\u062c\u0641\u062a \u0632\u0627\u0646\u0648\u0628\u0644\u0646\u062f<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0634\u0646\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0645\u0627\u0646 \u062d\u0627\u0644\u062a \u0634\u0646\u0627\u060c \u06a9\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u062c\u0641\u062a \u067e\u0627\u0647\u0627 \u0631\u0627 \u062f\u0627\u062e\u0644 \u0634\u06a9\u0645 \u0622\u0648\u0631\u062f\u0647 \u0648 \u06cc\u06a9 \u067e\u0631\u0634 \u062c\u0641\u062a \u067e\u0627\u06cc \u0628\u0644\u0646\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:shortcode -->\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/the-best-exercises-to-burn-fat\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u062f\u0627\u0645 \u0648\u0631\u0632\u0634 \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0631\u0627 \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u062a\u0633\u062a \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a <strong>\u0648 \u0634\u0627\u0645\u0644 \u0686\u0647 \u0686\u06cc\u0632\u0647\u0627\u06cc\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f<\/strong>\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\">\u0628\u0631\u0627\u06cc \u0627\u0646\u062f\u0627\u0632\u0647 \u06af\u06cc\u0631\u06cc \u0645\u0648\u0627\u0631\u062f\u06cc \u06a9\u0647 \u062f\u0631 \u0628\u0627\u0644\u0627 \u06af\u0641\u062a\u06cc\u0645 \u0648 \u062a\u0639\u06cc\u06cc\u0646 \u06a9\u0646\u0646\u062f\u0647\u200c\u06cc \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0634\u0645\u0627 \u0647\u0633\u062a\u0646\u062f\u060c \u0686\u0646\u062f\u06cc\u0646 \u062a\u0633\u062a \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f. \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0628\u0647 \u0686\u0646\u062f \u0645\u0648\u0631\u062f \u0622\u0646\u200c\u0647\u0627 \u0627\u0634\u0627\u0631\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645. \u0634\u0645\u0627 \u0647\u0645 \u0627\u06cc\u0646 \u0633\u0646\u062c\u0634\u200c\u0647\u0627 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0645\u06cc\u0632\u0627\u0646 \u0642\u062f\u0631\u062a \u0648 \u0622\u0645\u0627\u062f\u06af\u06cc\u200c\u062a\u0627\u0646 \u0645\u0634\u062e\u0635 \u0634\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\">\u062a\u0633\u062a \u0628\u0627\u0644\u0627\u062a\u0646\u0647<\/h3>\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\">\u062f\u0631 \u0627\u06cc\u0646 \u062a\u0633\u062a \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0631\u0648\u06cc \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0648 \u067e\u0627\u0647\u0627 \u0627\u0633\u062a. \u0622\u0632\u0645\u0627\u06cc\u0634\u200c\u0647\u0627\u06cc \u0632\u06cc\u0631 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0648\u062f\u0646 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u067e\u06cc \u0628\u0628\u0631\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0648\u0634 \u0628\u0631\u0627\u06cc \u0627\u0631\u0632\u06cc\u0627\u0628\u06cc \u0642\u062f\u0631\u062a \u0648 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0648\u062f\u0646 \u0628\u0627\u0644\u0627\u062a\u0646\u0647\u060c \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0634\u0646\u0627 \u0627\u0633\u062a. \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0647\u0645 \u0647\u0645\u06af\u06cc \u0622\u0634\u0646\u0627\u06cc\u06cc\u062f. \u062a\u0627 \u0622\u062e\u0631\u06cc\u0646 \u0646\u0641\u0633 \u0634\u0646\u0627 \u0628\u0632\u0646\u06cc\u062f \u0648 \u0639\u062f\u062f \u0634\u0646\u0627\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0631\u0641\u062a\u0647\u200c\u0627\u06cc\u062f \u0631\u0627 \u062f\u0631 \u062c\u062f\u0648\u0644 \u0632\u06cc\u0631 \u0648\u0627\u0631\u062f \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0645\u06cc\u0632\u0627\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0648\u062f\u0646 \u0628\u0627\u0644\u0627\u062a\u0646\u0647\u200c\u062a\u0627\u0646 \u0648 \u0628\u0647\u200c\u0637\u0648\u0631 \u06a9\u0644\u06cc \u0622\u0645\u0627\u062f\u06af\u06cc \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0645\u0634\u062e\u0635 \u0634\u0648\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-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0633\u0646<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0636\u0639\u06cc\u0641<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u062a\u0648\u0633\u0637<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u062e\u0648\u0628<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f2\u06f0 \u062a\u0627 \u06f2\u06f9<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f9<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f0 \u062a\u0627 \u06f1\u06f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u06cc\u0634\u062a\u0631 \u0627\u0632\u06f1\u06f5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u06f0 \u062a\u0627 \u06f3\u06f9<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f7<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f8 \u062a\u0627 \u06f1\u06f2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u06cc\u0634\u062a\u0631 \u0627\u0632\u06f1\u06f3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f4\u06f0 \u062a\u0627 \u06f4\u06f9<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f5 \u062a\u0627 \u06f1\u06f0<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u06cc\u0634\u062a\u0631 \u0627\u0632\u06f1\u06f1<\/td><\/tr><\/tbody><\/table><\/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\">\u062a\u0633\u062a \u0642\u062f\u0631\u062a \u062a\u0646\u0647<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0633\u0646\u062c\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u0639\u0636\u0644\u0627\u062a \u0648 \u0642\u062f\u0631\u062a \u062a\u0646\u0647\u060c \u0628\u0647\u062a\u0631\u06cc\u0646 \u06a9\u0627\u0631 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0645\u0648\u0642\u0639\u06cc\u062a \u0634\u0646\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u067e\u0627\u06cc\u06cc\u0646 \u0646\u06cc\u0627\u06cc\u06cc\u062f. \u0647\u0645\u0627\u0646\u0637\u0648\u0631 \u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u0634\u06a9\u0645 \u0645\u0646\u0642\u0628\u0636 \u0647\u0633\u062a\u060c \u062f\u0631 \u062d\u062f \u062a\u0648\u0627\u0646 \u062b\u0627\u0628\u062a \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u0632\u0645\u0627\u0646 \u0631\u0627 \u062b\u0628\u062a \u06a9\u0646\u06cc\u062f. \u0646\u062a\u06cc\u062c\u0647 \u062a\u0633\u062a \u0634\u0645\u0627 \u0628\u0631 \u0627\u0633\u0627\u0633 \u0631\u06a9\u0648\u0631\u062f\u06cc \u06a9\u0647 \u062b\u0628\u062a \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f \u0628\u0647 \u0627\u06cc\u0646 \u0635\u0648\u0631\u062a \u0627\u0633\u062a:<\/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-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0632\u0645\u0627\u0646<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0633\u0637\u062d \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f6\u06f0 \u062b\u0627\u0646\u06cc\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0636\u0639\u06cc\u0641<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u06cc\u0646 \u06f6\u06f0 \u062a\u0627 \u06f9\u06f0 \u062b\u0627\u0646\u06cc\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u062a\u0648\u0633\u0637<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u06cc\u0634 \u0627\u0632 \u06f9\u06f0 \u062b\u0627\u0646\u06cc\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u062e\u0648\u0628<\/td><\/tr><\/tbody><\/table><\/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\">\u062a\u0633\u062a \u0642\u062f\u0631\u062a \u067e\u0627<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc \u0642\u062f\u0631\u062a \u0648 \u0622\u0645\u0627\u062f\u06af\u06cc \u067e\u0627\u200c\u0647\u0627\u060c \u0628\u0627\u06cc\u062f \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc\u200c\u062a\u0627\u0646 \u062f\u0631 \u067e\u0631\u0634 \u0631\u0627 \u0628\u0633\u0646\u062c\u06cc\u062f. \u0645\u062b\u0644\u0627 \u0627\u06af\u0631 \u062f\u0631 \u067e\u0631\u0634 \u0637\u0648\u0644 \u0645\u0648\u0641\u0642 \u0628\u0627\u0634\u06cc\u062f\u060c \u0642\u062f\u0631\u062a \u0648 \u0622\u0645\u0627\u062f\u06af\u06cc \u067e\u0627\u0647\u0627\u06cc\u200c\u062a\u0627\u0646\u060c \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062a\u062f\u0627 \u06cc\u06a9 \u062e\u0637 \u0631\u0627 \u062a\u0639\u06cc\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u0631\u0648\u06cc \u06cc\u06a9 \u067e\u0627\u06cc \u062e\u0648\u062f \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u0627\u0632 \u0631\u0648\u06cc \u062e\u0637 \u0628\u067e\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0647\u0645\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631\u062a\u0627\u0646 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li> \u062d\u0627\u0644\u0627 \u0637\u0648\u0644\u06cc \u0631\u0627 \u067e\u0631\u06cc\u062f\u06cc\u062f \u0628\u0631\u0627\u06cc \u0647\u0631\u06a9\u062f\u0627\u0645 \u0627\u0632 \u067e\u0627\u0647\u0627\u060c \u0627\u0646\u062f\u0627\u0632\u0647 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0646\u062a\u06cc\u062c\u0647 \u062a\u0633\u062a \u0628\u0647 \u0635\u0648\u0631\u062a \u0632\u06cc\u0631 \u0627\u0633\u062a:<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0637\u0648\u0644 \u067e\u0631\u0634<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0633\u0637\u062d \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f3\u06f0 \u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0636\u0639\u06cc\u0641<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u06cc\u0646 \u06f3\u06f0 \u062a\u0627 \u06f6\u06f0 \u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u062a\u0648\u0633\u0637<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u06cc\u0634\u062a\u0631 \u06f6\u06f0 \u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u062e\u0648\u0628<\/td><\/tr><\/tbody><\/table><\/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\">\u062a\u0633\u062a \u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc<\/h3>\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\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0639\u06cc\u0627\u0631\u200c\u0647\u0627\u06cc \u0627\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0627\u0634\u062f. \u0627\u06cc\u0646 \u0641\u0627\u06a9\u062a\u0648\u0631 \u062a\u0639\u06cc\u06cc\u0646 \u06a9\u0646\u0646\u062f\u0647\u200c\u06cc \u0622\u0645\u0627\u062f\u06af\u06cc \u0627\u0639\u0636\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0628\u062f\u0646 \u0645\u062b\u0644 \u06a9\u0645\u0631 \u0632\u0627\u0646\u0648 \u0648 \u063a\u06cc\u0631\u0647 \u0627\u0633\u062a. \u0627\u06a9\u062b\u0631\u0627 \u062a\u0627 \u0635\u062d\u0628\u062a \u0627\u0632 \u0627\u0646\u0639\u0637\u0627\u0641 \u067e\u0630\u06cc\u0631\u06cc \u0628\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f \u0628\u0647 \u06cc\u0627\u062f \u062d\u0631\u06a9\u062a \u0631\u0633\u0627\u0646\u062f\u0646 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u062f\u0633\u062a \u0628\u0647 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0645\u06cc\u0641\u062a\u0646\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0645\u0646\u0627\u0633\u0628 \u0648 \u062a\u0639\u06cc\u06cc\u0646 \u06a9\u0646\u0646\u062f\u0647 \u0647\u0633\u062a \u0648\u0644\u06cc \u0628\u0633\u062a\u06af\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0647\u0645 \u0628\u0647 \u0633\u0644\u0627\u0645\u062a \u06a9\u0645\u0631\u062a\u0627\u0646 \u062f\u0627\u0631\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0686\u0631\u062e\u0627\u0646\u062f\u0646 \u06a9\u0645\u0631 \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0633\u062a \u0648 \u0686\u067e \u0648 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc \u0622\u0646 \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc \u0622\u0646 \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0631\u0627 \u0628\u0647 \u062a\u0631\u062a\u06cc\u0628 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0631\u0648\u0628\u0647\u200c\u0631\u0648\u06cc \u06cc\u06a9 \u062f\u06cc\u0648\u0627\u0631 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u06cc\u06a9 \u0646\u0648\u0627\u0631 \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0639\u0645\u0648\u062f\u06cc \u0631\u0648\u06cc \u062f\u06cc\u0648\u0627\u0631 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f \u06a9\u0647 \u062a\u0627 \u0633\u0637\u062d \u0642\u0641\u0633\u0647\u200c\u0633\u06cc\u0646\u0647 \u0634\u0645\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06cc\u06a9 \u062f\u0633\u062a \u0627\u0632 \u062f\u06cc\u0648\u0627\u0631 \u0641\u0627\u0635\u0644\u0647 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li> \u062d\u0627\u0644\u0627 \u067e\u0634\u062a\u200c \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0631\u0648\u0628\u0647 \u0631\u0648\u06cc \u0646\u0648\u0627\u0631 \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\n<li> \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0647\u0645 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u062a\u0627\u0646 \u0628\u0647 \u062c\u0644\u0648 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n\n\n\n<li> \u0627\u06a9\u0646\u0648\u0646 \u0628\u0647 \u0633\u0645\u062a \u0686\u067e \u0628\u0686\u0631\u062e\u06cc\u062f\u061b<\/li>\n\n\n\n<li> \u067e\u0627\u0647\u0627 \u062d\u0631\u06a9\u062a\u06cc \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\n<li> \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0627 \u062f\u0633\u062a\u060c \u062f\u06cc\u0648\u0627\u0631\u06cc \u06a9\u0647 \u0646\u0648\u0627\u0631 \u0631\u0648\u06cc\u0634 \u0647\u0633\u062a \u0631\u0627 \u0644\u0645\u0633 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li> \u062d\u0627\u0644\u0627 \u0641\u0627\u0635\u0644\u0647 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0627\u0646\u06af\u0634\u062a\u0627\u0646\u200c\u062a\u0627\u0646\u060c \u062f\u06cc\u0648\u0627\u0631 \u0631\u0627 \u0644\u0645\u0633 \u06a9\u0631\u062f\u0647 \u0628\u0627 \u0646\u0648\u0627\u0631 \u0627\u0646\u062f\u0627\u0632 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li> \u0647\u0645\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u0633\u0645\u062a \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li>\u0646\u062a\u06cc\u062c\u0647 \u0628\u0647 \u0627\u06cc\u0646 \u0627\u06cc\u0646 \u062a\u0631\u062a\u06cc\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<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0641\u0627\u0635\u0644\u0647<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0633\u0637\u062d \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f5 \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0636\u0639\u06cc\u0641<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06f5 \u062a\u0627 \u06f1\u06f0 \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u062a\u0648\u0633\u0637<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u06f1\u06f0 \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u062e\u0648\u0628<\/td><\/tr><\/tbody><\/table><\/figure>\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\u0646\u062c\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc \u0686\u0631\u0628\u06cc <\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u06cc\u0632\u0627\u0646 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0627\u0632 \u0631\u0627\u0647\u200c\u0647\u0627\u06cc \u0632\u06cc\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0631\u062f:<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0634\u0627\u062e\u0635 \u062a\u0648\u062f\u0647 \u0628\u062f\u0646\u06cc(BMI)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0631\u0633\u0648\u0645\u200c\u062a\u0631\u06cc\u0646 \u0631\u0648\u0634\u200c\u0647\u0627\u060c \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc \u0634\u0627\u062e\u0635 \u062a\u0648\u062f\u0647 \u0628\u062f\u0646\u06cc \u06cc\u0627 \u0647\u0645\u0627\u0646 BMI \u0647\u0633\u062a. \u0633\u0646\u062c\u0634 \u0628\u06cc \u0627\u0645 \u0622\u06cc \u0645\u0639\u0627\u062f\u0644\u0647\u200c\u06cc \u0633\u0627\u062f\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0627\u0628\u0632\u0627\u0631 \u0627\u0646\u062f\u0627\u0632\u0647 \u06af\u06cc\u0631\u06cc \u0627\u06cc\u0646 \u0634\u0627\u062e\u0635 \u0631\u0627 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645 \u062a\u0627 \u0628\u0647 \u0631\u0627\u062d\u062a\u06cc \u0628\u06cc \u0627\u0645 \u0622\u06cc \u062e\u0648\u062f \u0631\u0627 \u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0646\u06cc\u062f. \u0627\u0645\u0627 \u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0631\u0648\u0634 \u0627\u0646\u062f\u0627\u0632\u0647 \u06af\u06cc\u0631\u06cc \u0627\u06cc\u0646 \u0634\u0627\u062e\u0635 \u0631\u0627 \u0628\u062f\u0627\u0646\u06cc\u062f\u060c \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc\u200c\u0647\u06cc\u0645:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> \u0628\u0627\u06cc\u062f \u0642\u062f \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631 \u0628\u0647 \u062a\u0648\u0627\u0646 \u06f2 \u0628\u0631\u0633\u0627\u0646\u06cc\u062f. \u0633\u067e\u0633 \u0648\u0632\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0627\u06cc\u0646 \u0639\u062f\u062f \u062a\u0642\u0633\u06cc\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0646\u062a\u06cc\u062c\u0647 \u0628\u0647 \u0635\u0648\u0631\u062a \u0632\u06cc\u0631 \u0627\u0633\u062a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f5\/\u06f1\u06f8 \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u06f2\u06f5: \u0648\u0636\u0639\u06cc\u062a \u0622\u0645\u0627\u062f\u06af\u06cc\u200c\u062a\u0627\u0646 \u0636\u0639\u06cc\u0641 \u0627\u0633\u062a.<\/li>\n\n\n\n<li>\u06f5\/\u06f1\u06f8 \u062a\u0627 \u06f9\/\u06f2\u06f4: \u0627\u0632 \u0622\u0645\u0627\u062f\u06af\u06cc \u0628\u062f\u0646\u06cc \u062e\u0648\u0628\u06cc \u0628\u0631\u062e\u0648\u0631\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<div class=\"health-tools tools-bmi\"><div class=\"health-tools-switch-container\"><button class=\"btn btn-primary tools-btn form-tools-btn-a tools-btn-deactive\" data-target=\"#e_tools_bmi_form_2\">\u0645\u062d\u0627\u0633\u0628\u0647 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647<\/button><button class=\"btn btn-primary tools-btn tools form-tools-btn-a\" data-target=\"#e_tools_bmi_form\">\u0645\u062d\u0627\u0633\u0628\u0647 \u0633\u0631\u06cc\u0639<\/button><\/div><form class=\"tools_form bmi-forms bmi-forms-1\" id=\"e_tools_bmi_form\"><div class=\"custom-row\"><div class=\"col-12\"><div class=\"bmi-height-err form-error\"><\/div><div class=\"form-group custom-form-group\"><label>\u0642\u062f (\u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631) :<\/label><input type=\"number\" class=\"form-control tools-height\"><\/div><\/div><div class=\"col-12\"><div class=\"bmi-weight-err form-error\"><\/div><div class=\"form-group custom-form-group\"><label>\u0648\u0632\u0646 (\u06a9\u06cc\u0644\u0648\u06af\u0631\u0645) :<\/label><input type=\"number\" class=\"form-control tools-weight\"><\/div><\/div><div class=\"col-xl-3 mr-auto\"><div class=\"form-group custom-form-group\"><button type=\"submit\" class=\"btn btn-primary tools_btn\" id=\"e_tools_bmi_btn\">\u0645\u062d\u0627\u0633\u0628\u0647<\/button><\/div><\/div><\/div><\/form><form class=\"tools_form bmi-forms bmi-forms-2\" id=\"e_tools_bmi_form_2\" style=\"display: none\"><div class=\"custom-row\"><div class=\"col-12\"><div class=\"bmi-height-err form-error\"><\/div><div class=\"form-group custom-form-group\"><label>\u0642\u062f (\u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631) :<\/label><input type=\"number\" class=\"form-control tools-height\"><\/div><\/div><div class=\"col-12\"><div class=\"bmi-weight-err form-error\"><\/div><div class=\"form-group custom-form-group\"><label>\u0648\u0632\u0646 (\u06a9\u06cc\u0644\u0648\u06af\u0631\u0645) :<\/label><input type=\"number\" class=\"form-control tools-weight\"><\/div><\/div><div class=\"col-12\"><div class=\"bmi-age-err form-error\"><\/div><div class=\"form-group custom-form-group\"><label>\u0633\u0646 (\u0633\u0627\u0644) :<\/label><input type=\"number\" class=\"form-control tools-age\"><\/div><\/div><div class=\"col-12\"><div class=\"form-group custom-form-group\"><label>\u062c\u0646\u0633\u06cc\u062a <\/label><select class=\"form-control tools-gender\"><option value=\"female\">\u062e\u0627\u0646\u0645<\/option><option value=\"male\" selected=\"male\">\u0622\u0642\u0627<\/option><\/select><\/div><\/div><div class=\"col-12\"><div class=\"bmi-wrist-err form-error\"><\/div><div class=\"form-group custom-form-group\"><label>\u062f\u0648\u0631 \u0645\u0686 (\u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631) :<\/label><input type=\"number\" class=\"form-control tools-wrist\" min=\"10\" max=\"35\"><\/div><\/div><div class=\"col-xl-3 mr-auto\"><div class=\"form-group\"><button type=\"submit\" class=\"btn btn-primary tools_btn\" id=\"e_tools_bmi_btn_2\">\u0645\u062d\u0627\u0633\u0628\u0647<\/button><\/div><\/div><\/div><\/form><div class=\"tools-result\" style=\"display: none\"><div class=\"tools-result-inner\"><p class=\"tools-result-title\"> BMI\u00a0\u06cc\u0627 \u0634\u0627\u062e\u0635 \u062a\u0648\u062f\u0647 \u0628\u062f\u0646\u06cc \u0634\u0645\u0627:<\/p><div class=\"result-bmi\"><\/div><div class=\"result-bmi-status\"><\/div><div class=\"result-bmi-weight-range\"><\/div><div class=\"result-bmi-skeleton\"><\/div><p class=\"result-cta-text\"><\/p><a href=\"https:\/\/app.fitamin.ir\/subscription?module_slug_type=diet\" class=\"btn btn-primary\">\u062f\u0631\u06cc\u0627\u0641\u062a \u0628\u0631\u0646\u0627\u0645\u0647<\/a><\/div><\/div><\/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\u0646\u062c\u0634 \u062f\u0648\u0631 \u06a9\u0645\u0631<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc \u0627\u06cc\u0646 \u0645\u0648\u0631\u062f\u060c \u06cc\u06a9 \u0645\u062a\u0631 \u0646\u0648\u0627\u0631\u06cc \u062f\u0648\u0631 \u0628\u0627\u0631\u06cc\u06a9\u200c\u062a\u0631\u06cc\u0646 \u0642\u0633\u0645\u062a \u06a9\u0645\u0631 \u062e\u0648\u062f \u0628\u0628\u0646\u062f\u06cc\u062f \u0648 \u0627\u0646\u062f\u0627\u0632\u0647 \u0631\u0627 \u06cc\u0627\u062f\u062f\u0627\u0634\u062a \u06a9\u0646\u06cc\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0639\u062f\u062f \u0628\u0647\u200c\u062f\u0633\u062a\u200c\u0622\u0645\u062f\u0647 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u06f8\u06f9 \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631 \u0628\u0627\u0634\u062f: \u0622\u0645\u0627\u062f\u06af\u06cc \u0636\u0639\u06cc\u0641 \u0648  \u0627\u06af\u0631 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f8\u06f9 \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631 \u0628\u0648\u062f\u060c \u0627\u0632 \u0622\u0645\u0627\u062f\u06af\u06cc \u0628\u062f\u0646\u06cc \u062e\u0648\u0628\u06cc \u0628\u0631\u062e\u0648\u0631\u062f\u0627\u0631\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0633\u0646\u062c\u0634 \u062f\u0648\u0631 \u06a9\u0645\u0631 \u0628\u0647 \u062f\u0648\u0631 \u0628\u0627\u0633\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc \u0627\u06cc\u0646 \u0645\u0633\u0626\u0644\u0647\u060c \u0627\u0648\u0644 \u062f\u0648\u0631 \u06a9\u0645\u0631 \u062e\u0648\u062f \u0631\u0627 \u0645\u062b\u0644 \u062a\u0633\u062a \u0642\u0628\u0644 \u0627\u0646\u062f\u0627\u0632\u0647 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u06cc\u0627\u062f\u062f\u0627\u0634\u062a \u06a9\u0646\u06cc\u062f. \u0633\u067e\u0633 \u0627\u0646\u062f\u0627\u0632\u0647 \u067e\u0647\u0646\u200c\u062a\u0631\u06cc\u0646 \u0642\u0633\u0645\u062a \u0628\u0627\u0633\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0639\u062f\u062f \u0627\u0648\u0644 \u0631\u0627 \u0628\u0631 \u0639\u062f\u062f \u062f\u0648\u0645 \u062a\u0642\u0633\u06cc\u0645 \u06a9\u0646\u06cc\u062f. \u0627\u0628\u0632\u0627\u0631 \u0627\u06cc\u0646 \u0634\u0627\u062e\u0635 \u0631\u0627 \u0647\u0645 \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u06cc\u0645 \u062a\u0627 \u06a9\u0627\u0631\u062a\u0627\u0646 \u0631\u0627\u062d\u062a\u200c\u062a\u0631 \u0634\u0648\u062f. \u0646\u062a\u06cc\u062c\u0647 \u0628\u0647 \u062a\u0631\u062a\u06cc\u0628 \u0632\u06cc\u0631 \u0627\u0633\u062a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u06f8\u06f5\/\u06f0: \u0636\u0639\u06cc\u0641<\/li>\n\n\n\n<li>\u06f8\u06f1\/\u06f0 \u062a\u0627 \u06f8\u06f5\/\u06f0: \u0645\u062a\u0648\u0633\u0637<\/li>\n\n\n\n<li>\u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u06f8\u06f5\/\u06f0: \u062e\u0648\u0628<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"health-tools tools-whr\"><form class=\"tools_form\" id=\"e_tools_whr_form\"><div class=\"h4 text-primary\">\u0645\u062d\u0627\u0633\u0628\u0647 WHR<\/div><div class=\"row\"><div class=\"col-sm-6\"><div class=\"form-group\"><label>\u062f\u0648\u0631 \u06a9\u0645\u0631 <small>(cm)<\/small><\/label><input type=\"number\" class=\"form-control tools-waist\" min=\"1\" required\/><\/div><\/div><div class=\"col-sm-6\"><div class=\"form-group\"><label>\u062f\u0648\u0631 \u0628\u0627\u0633\u0646 <small>(cm)<\/small><\/label><input type=\"number\" class=\"form-control tools-hip\" min=\"1\" required\/><\/div><\/div><div class=\"col-12\"><div class=\"form-group\"><button type=\"submit\" class=\"btn btn-primary tools_btn\" id=\"e_tools_whr_btn\">\u0645\u062d\u0627\u0633\u0628\u0647<\/button><\/div><\/div><\/div><\/form><div class=\"tools-result\" style=\"display:none\"><p><span class=\"text-orange whr-result\"><\/span><\/p><form class=\"cta-box\" data-form=\"moshavereh\" data-channel-code=\"fitamin-articles-form\">\r\n        <div class=\"cta-box__header\">\r\n            <div class=\"cta-box__header-title\">\u0628\u0647 \u0645\u0634\u0627\u0648\u0631\u0647 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f\u061f<\/div>\r\n            <div class=\"cta-box__header-icon\">\r\n                <i class=\"ic ic-moshavereh\"><\/i>\r\n            <\/div>\r\n        <\/div>\r\n        <div data-slide-up>\r\n            <div class=\"cta-box__body\">\r\n                \u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u0634\u0627\u0648\u0631\u0647 \u0628\u0627 \u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646\r\n                \u0634\u0645\u0627\u0631\u0647 \u0647\u0645\u0631\u0627\u0647 \u062e\u0648\u062f \u0631\u0627 \u062b\u0628\u062a \u06a9\u0646\u06cc\u062f\u060c \u0645\u0627 \u0628\u0627 \u0634\u0645\u0627 \u062a\u0645\u0627\u0633 \u0645\u06cc \u06af\u06cc\u0631\u06cc\u0645.\r\n            <\/div>\r\n            <div class=\"cta-box__form\">\r\n                <button type=\"submit\" class=\"cta-box__form-btn\">\u062b\u0628\u062a<\/button>\r\n  \t\t\t\t\t\t\t<input type=\"tel\" id=\"tel-cta_get_consultation\" name=\"tel\" class=\"cta-box__form-input\" placeholder=\"09123456789\"  \/>\r\n            <\/div>\r\n        <\/div>\r\n        <div class=\"submit-status\"><\/div>\r\n    <\/form><\/div><\/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\">\u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u0627 \u062a\u0631\u06a9\u06cc\u0628 \u0628\u062f\u0646\u06cc \u0641\u06cc\u062a\u0646\u0633\u06cc<\/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\">\u0686\u0631\u0628\u06cc \u0628\u062f\u0646 \u0627\u06af\u0631 \u0627\u0632 \u06cc\u06a9 \u0645\u06cc\u0632\u0627\u0646 \u0645\u0634\u062e\u0635 \u06a9\u0645\u062a\u0631 \u0628\u0627\u0634\u062f \u0628\u0647 \u0622\u0646 \u062a\u0631\u06a9\u06cc\u0628 \u0628\u062f\u0646\u06cc \u0641\u06cc\u062a\u0646\u0633 \u0645\u06cc\u200c\u06af\u0648\u06cc\u0646\u062f. \u0627\u06cc\u0646 \u0634\u0627\u062e\u0635 \u0686\u0631\u0628\u06cc \u062f\u0631 \u0645\u0631\u062f\u0627\u0646 \u0648 \u0632\u0646\u0627\u0646 \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0631 \u0645\u0631\u062f\u0627\u0646 \u0686\u0631\u0628\u06cc \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f1\u06f7 \u062f\u0631\u0635\u062f \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0631 \u0632\u0646\u0627\u0646 \u0686\u0631\u0628\u06cc \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f2\u06f4 \u062f\u0631\u0635\u062f \u0628\u0627\u0634\u062f.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0686\u0631\u0628\u06cc \u062f\u0631 \u0628\u062f\u0646 \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0628\u062a\u0644\u0627 \u0628\u0647 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0642\u0644\u0628\u06cc \u0648 \u062f\u06cc\u0627\u0628\u062a \u0646\u0648\u0639 \u062f\u0648 \u0627\u0631\u062a\u0628\u0627\u0637 \u0645\u0633\u062a\u0642\u06cc\u0645 \u062f\u0627\u0631\u062f. \u067e\u0633 \u0628\u0631\u0627\u06cc \u0631\u0647\u0627\u06cc\u06cc \u0627\u0632 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627 \u0648 \u0628\u062f\u0646 \u0633\u0627\u0644\u0645\u060c \u0648\u0631\u0632\u0634 \u06cc\u06a9 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0635\u0648\u0631\u062a \u0645\u0646\u062a\u0638\u0631 \u0646\u0645\u0627\u0646\u06cc\u062f \u0648 \u0648\u0631\u0632\u0634 \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\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a\u061f \u0627\u06af\u0631 \u062f\u0646\u0628\u0627\u0644 \u0627\u06cc\u0646 \u0647\u0633\u062a\u06cc\u062f \u06a9\u0647 \u0645\u0627 \u06cc\u06a9 \u0631\u0634\u062a\u0647 \u0648\u0631\u0632\u0634\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0647 \u0634\u0645\u0627 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0646\u06cc\u0645\u061b \u0633\u062e\u062a \u062f\u0631 \u0627\u0634\u062a\u0628\u0627\u0647\u06cc\u062f. \u0686\u0648\u0646 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0627\u06cc\u062f \u0645\u0624\u0644\u0641\u0647 \u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0631\u0627 \u0631\u0639\u0627\u06cc\u062a \u06a9\u0631\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0627\u0637\u0644\u0627\u0639 \u0627\u0632 \u0627\u06cc\u0646 \u0645\u0624\u0644\u0641\u0647\u200c\u0647\u0627 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0627 \u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u0634\u062e\u0635\u06cc \u0633\u0627\u0632\u06cc \u0634\u062f\u0647 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f. \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u0634\u0627\u0645\u0644 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u062e\u062a\u0644\u0641 \u0627\u0632 \u062c\u0645\u0644\u0647: \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc\u060c \u0647\u0648\u0627\u0632\u06cc\u060c \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0648 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0628\u062f\u0646. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0644\u06cc\u0633\u062a\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0628\u0627 \u0647\u062f\u0641 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0647 \u0634\u0645\u0627 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0646\u06cc\u0632 \u0628\u0631\u0627\u06cc \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0636\u0631\u0648\u0631\u06cc \u0647\u0633\u062a. \u0628\u062f\u06cc\u0646 \u0645\u0646\u0638\u0648\u0631 \u062f\u0631 \u0627\u0628\u062a\u062f\u0627 \u0647\u0641\u062a\u0647 \u0627\u06cc \u0633\u0647 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u06cc\u06a9 \u0631\u0648\u0634 \u062e\u0648\u0628 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u062f\u0631 \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u062f\u06cc \u0627\u0633\u062a. \u0627\u0644\u0628\u062a\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0628\u0627\u06cc\u062f \u062a\u0645\u0627\u0645 \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0627\u0635\u0644\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc&nbsp;&nbsp;\u0627\u0632 \u062c\u0645\u0644\u0647 \u0634\u06a9\u0645\u060c \u0628\u0627\u0632\u0648\u0647\u0627\u060c \u067e\u0634\u062a\u060c \u0633\u06cc\u0646\u0647\u060c \u0628\u0627\u0633\u0646\u060c \u067e\u0627\u0647\u0627 \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0634\u0627\u0645\u0644 \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\/all-facts-about-bodybuilding-as-a-sport\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u062a\u0645\u0627\u0645 \u0648 \u06a9\u0645\u0627\u0644 \u0648\u0631\u0632\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u062a\u0648\u067e\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0633\u06a9\u062a\u0628\u0627\u0644 \u0648\u0627\u0644\u06cc\u0628\u0627\u0644\u060c \u0641\u0648\u062a\u0628\u0627\u0644\u060c \u062a\u0646\u06cc\u0633 \u0648&#8230; \u0647\u0645\u06af\u06cc \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0647\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0642\u0644\u0628\u06cc \u0639\u0631\u0648\u0642\u06cc \u0648 \u0641\u0631\u0635\u062a \u062f\u0631\u062e\u0634\u0634 \u062f\u0631 \u0631\u0642\u0627\u0628\u062a\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0686\u0646\u06cc\u0646 \u0634\u0645\u0627 \u0631\u0627 \u0645\u0644\u0632\u0645 \u0628\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0648\u06cc\u0650 \u0633\u0631\u0639\u062a\u060c \u0686\u0631\u062e\u0634\u200c\u0647\u0627\u06cc \u0633\u0631\u06cc\u0639\u060c \u067e\u0631\u0634 \u0648 \u0628\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u0633\u0627\u0639\u0627\u062a \u0637\u0648\u0644\u0627\u0646\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0633\u06cc\u0633\u062a\u0645 \u0642\u0644\u0628\u06cc \u0639\u0631\u0648\u0642\u06cc \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0628\u062f\u0646 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647:<\/strong> \u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u062f\u06cc \u0645\u062a\u0646\u0627\u0633\u0628 \u0628\u0627 \u0633\u0637\u062d \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u062e\u0648\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"color: revert; font-family: Arial, sans-serif; font-size: revert; font-weight: 600;\">\u067e\u06cc\u0644\u0627\u062a\u0633\u060c \u06cc\u0648\u06af\u0627\u060c \u062a\u0627\u06cc \u0686\u06cc<\/span><\/h3>\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\">\u067e\u06cc\u0644\u0627\u062a\u0633 \u06cc\u06a9\u06cc \u062f\u06cc\u06af\u0631 \u0627\u0632 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0645\u0641\u06cc\u062f \u0628\u0631\u0627\u06cc \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0647\u0633\u062a. \u062f\u0631 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0641\u0627\u06a9\u062a\u0648\u0631 \u0627\u0646\u0639\u0637\u0627\u0641 \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0627\u0645\u0627 \u0686\u0648\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u06cc\u0627 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0631\u0627 \u0634\u0627\u0645\u0644 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u067e\u0633 \u06a9\u0627\u0641\u06cc \u0646\u06cc\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0642\u062f\u0631\u062a\u0645\u0646\u062f\u0633\u0627\u0632\u06cc <a href=\"https:\/\/fitamin.ir\/mag\/best-exercises-to-strengthen-core-body\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u06cc\u0627\u0646\u200c \u062a\u0646\u0647<\/a> \u0628\u062f\u0646 \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u06a9\u0647 \u0627\u06cc\u0646 \u0648\u06cc\u0698\u06af\u06cc \u0628\u0631\u0627\u06cc \u0641\u0627\u06a9\u062a\u0648\u0631 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u0647\u0633\u062a. \u062a\u0623\u062b\u06cc\u0631\u0627\u062a \u062f\u06cc\u06af\u0631 \u067e\u06cc\u0644\u0627\u062a\u0633\u060c \u0634\u0627\u0645\u0644 \u062a\u0642\u0648\u06cc\u062a \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0648 \u0627\u0646\u0639\u0637\u0627\u0641\u060c \u062a\u0623\u06a9\u06cc\u062f \u0628\u0631 \u06a9\u0634\u0634 \u0648 \u062a\u0639\u0627\u062f\u0644 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<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\/answering-7-common-questions-about-pilates\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u067e\u06cc\u0644\u0627\u062a\u0633 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f<\/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\u0631\u0627\u0633 \u0641\u06cc\u062a<\/h3>\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\">\u0622\u062e\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u062f\u0631 \u0646\u0638\u0631 \u06af\u0631\u0641\u062a\u06cc\u0645\u060c <a href=\"https:\/\/fitamin.ir\/mag\/what-is-crossfit\/\" data-type=\"post\" data-id=\"17630\">\u06a9\u0631\u0627\u0633 \u0641\u06cc\u062a<\/a> \u0647\u0633\u062a. \u06cc\u06a9 \u0631\u0634\u062a\u0647 \u0648\u0631\u0632\u0634\u06cc \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0648 \u0647\u0645\u0647\u200c\u062c\u0627\u0646\u0628\u0647 \u0648 \u0627\u0644\u0628\u062a\u0647 \u0642\u062f\u0631\u062a\u06cc. \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0647\u0645\u0647 \u0627\u0628\u0639\u0627\u062f \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0647 \u0686\u0627\u0644\u0634 \u06a9\u0634\u06cc\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u0632 \u0627\u06cc\u0646 \u0631\u0648 \u0647\u062f\u0641 \u06a9\u0631\u0627\u0633 \u0641\u06cc\u062a\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc\u0650 \u06a9\u0644\u06cc \u0628\u062f\u0646&nbsp; \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u06a9\u0644\u06cc \u0628\u062f\u0646 \u0634\u0627\u0645\u0644 \u0645\u0648\u0627\u0631\u062f\u06cc \u0627\u0632 \u062c\u0645\u0644\u0647 \u0642\u062f\u0631\u062a \u062a\u062d\u0645\u0644\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u060c \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u200c\u067e\u0630\u06cc\u0631\u06cc\u060c \u0633\u0631\u0639\u062a\u060c \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0648 \u062a\u0639\u0627\u062f\u0644 \u0647\u0633\u062a. \u0637\u0628\u0642 \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u0633\u0628\u06a9\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u062e\u062a\u0644\u0641 \u0647\u0633\u062a\u060c \u0627\u0632 \u062c\u0645\u0644\u0647: <a href=\"https:\/\/fitamin.ir\/mag\/how-to-be-a-gymnast\/\" target=\"_blank\" data-type=\"post\" data-id=\"38700\" rel=\"noreferrer noopener\">\u0698\u06cc\u0645\u0646\u0627\u0633\u062a\u06cc\u06a9<\/a>\u060c \u0648\u0632\u0646\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644 \u0634\u062f\u062a \u0628\u0627\u0644\u0627\u060c \u0647\u0648\u0627\u0632\u06cc\u060c \u062a\u0645\u0631\u06cc\u0646 \u0633\u0631\u0639\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \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>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631\u0628\u0627\u0631\u0647 \u0648\u0631\u0632\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0635\u062d\u0628\u062a \u06a9\u0631\u062f\u06cc\u0645\u061b \u0627\u0628\u062a\u062f\u0627 \u062a\u0648\u0636\u06cc\u062d \u062f\u0627\u062f\u06cc\u0645 \u06a9\u0647 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a \u061f \u0633\u067e\u0633 \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f \u0622\u0646 \u06af\u0641\u062a\u06cc\u0645. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0648\u06cc\u062f\u06cc\u0648 \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0647\u0645 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u06cc\u0645. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u062f\u0646\u0628\u0627\u0644 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0646\u0638\u0645 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0648\u0627\u0646 \u0628\u062f\u0646\u06cc \u0648 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc\u200c\u200c\u062a\u0627\u0646 \u0645\u06cc\u200c\u06af\u0631\u062f\u06cc\u062f\u060c \u0628\u0627 \u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f. \u0634\u0627\u06cc\u062f \u062f\u0631 \u0627\u0628\u062a\u062f\u0627 \u0648\u0631\u0632\u0634 \u0633\u062e\u062a \u0628\u0647 \u0646\u0638\u0631 \u0628\u06cc\u0627\u06cc\u062f\u060c \u0627\u0645\u0627 \u0633\u0644\u0627\u0645\u062a\u06cc \u0646\u0639\u0645\u062a\u0650 \u06a9\u0645\u06cc \u0646\u06cc\u0633\u062a\u060c \u067e\u0633 \u0642\u062f\u0631\u0634 \u0631\u0627 \u0628\u062f\u0627\u0646\u06cc\u062f \u0648 \u0648\u0631\u0632\u0634 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\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-1768893518631\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u062a\u0639\u0631\u06cc\u0641 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u06cc\u0639\u0646\u06cc \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u06a9\u0627\u0641\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1768893922600\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0641\u0627\u06a9\u062a\u0648\u0631\u0647\u0627\u06cc \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0642\u0644\u0628\u06cc\u2013\u062a\u0646\u0641\u0633\u06cc\u060c \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc\u060c \u0633\u0631\u0639\u062a\u060c \u062a\u0639\u0627\u062f\u0644\u060c \u0686\u0627\u0628\u06a9\u06cc \u0648 \u062a\u0631\u06a9\u06cc\u0628 \u0628\u062f\u0646\u06cc.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1768893941616\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0648\u0631\u0632\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u062e\u0648\u0628\u0647\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647. \u0686\u0648\u0646 \u0647\u0645 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f \u0648 \u0647\u0645 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0639\u0636\u0644\u0647 \u0648 \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1768893971264\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u062a\u0641\u0627\u0648\u062a \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0648 \u0627\u06cc\u0631\u0648\u0628\u06cc\u06a9 \u0686\u06cc\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0627\u06cc\u0631\u0648\u0628\u06cc\u06a9 \u0641\u0642\u0637 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u0627\u0633\u062a \u0648 \u0631\u0648\u06cc \u0633\u0644\u0627\u0645\u062a \u062f\u0633\u062a\u06af\u0627\u0647 \u0642\u0644\u0628 \u0648 \u0639\u0631\u0648\u0642 \u062a\u0645\u0631\u06a9\u0632 \u062f\u0627\u0631\u062f \u0627\u0645\u0627 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0634\u0627\u0645\u0644 \u0645\u0648\u0627\u0631\u062f \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0633\u062a \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u062e\u062a\u0644\u0641 \u0647\u0648\u0627\u0632\u06cc\u060c \u0642\u062f\u0631\u062a\u06cc\u060c \u0627\u0646\u0639\u0637\u0627\u0641\u06cc\u060c \u0686\u0627\u0628\u06a9\u06cc\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0648 \u063a\u06cc\u0631\u0647 \u0631\u0627 \u0647\u0645 \u0634\u0627\u0645\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1768895413678\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0627\u0632 \u0686\u0647 \u0633\u0646\u06cc \u0628\u0627\u06cc\u062f \u0634\u0631\u0648\u0639 \u0634\u0648\u062f\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u0647\u0631 \u0633\u0646\u06cc \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f\u060c \u0641\u0642\u0637 \u0628\u0627\u06cc\u062f \u0645\u062a\u0646\u0627\u0633\u0628 \u0628\u0627 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc\u200c\u0647\u0627\u06cc \u062e\u0648\u062f\u062a\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1768895462757\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u0686\u0646\u062f \u062c\u0644\u0633\u0647 \u062f\u0631 \u0647\u0641\u062a\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u06cc\u0646 \u06f3 \u062a\u0627 \u06f5 \u062c\u0644\u0633\u0647 \u0648\u0631\u0632\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u062f\u0631 \u0647\u0641\u062a\u0647 \u0639\u0627\u0644\u06cc \u0648 \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1768895506070\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u0646\u06cc\u0627\u0632 \u062e\u0627\u0635\u06cc \u0628\u0647 \u0648\u0633\u06cc\u0644\u0647 \u0648 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u0646\u06cc\u0633\u062a \u0648 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0645\u062b\u0644 \u0627\u0633\u06a9\u0627\u062a\u060c \u0644\u0627\u0646\u062c\u060c \u062f\u0631\u0627\u0632\u0646\u0634\u0633\u062a \u0648 \u062d\u0631\u06a9\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u0628\u062f\u0648\u0646 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u0642\u0627\u0628\u0644 \u0627\u0646\u062c\u0627\u0645 \u0647\u0633\u062a\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1768895555325\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0648\u0631\u0632\u0634 \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0628\u0627\u0639\u062b \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u200c\u0634\u0648\u062f \u0648\u0644\u06cc \u0628\u0627\u0639\u062b \u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u0639\u0636\u0644\u0627\u062a \u0646\u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0645\u0646\u0628\u0639: <\/strong><a href=\"https:\/\/preventous.com\/calgary-fitness\/benefits-of-physical-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">preventous<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0646\u062c\u0627\u0645 \u0633\u0631\u06cc\u0639 \u0648 \u0641\u0631\u0641\u0631\u0647\u200c\u0648\u0627\u0631 \u06a9\u0627\u0631\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647\u060c \u0628\u0647 \u0633\u0637\u062d \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0634\u0645\u0627 \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f\u061b \u0622\u06cc\u0627 \u062f\u0648\u0633\u062a \u062f\u0627\u0631\u06cc\u062f \u062a\u0628\u062f\u06cc\u0644 \u0628\u0647 \u06cc\u06a9 \u0622\u062f\u0645 \u0642\u0648\u06cc \u0648 \u0633\u0631\u062d\u0627\u0644 \u0648 \u0628\u0627\u0627\u0646\u0631\u0698\u06cc \u0634\u0648\u06cc\u062f\u061f \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u06cc\u0646 \u0647\u062f\u0641 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0628\u062a\u062f\u0627 \u0628\u062f\u0627\u0646\u06cc\u062f \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc \u0686\u06cc\u0633\u062a [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":6499,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[203],"class_list":["post-6340","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\/6340","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=6340"}],"version-history":[{"count":96,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/6340\/revisions"}],"predecessor-version":[{"id":82858,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/6340\/revisions\/82858"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/6499"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=6340"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=6340"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=6340"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}