{"id":7553,"date":"2021-07-19T11:00:16","date_gmt":"2021-07-19T07:30:16","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=7553"},"modified":"2026-01-04T13:24:40","modified_gmt":"2026-01-04T09:54:40","slug":"losing-weight-after-pregnancy","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/losing-weight-after-pregnancy\/","title":{"rendered":"\u0644\u0627\u063a\u0631\u06cc \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u062a\u0636\u0645\u06cc\u0646\u06cc"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u0627\u0632 \u062a\u0648\u0644\u062f \u0646\u0648\u0632\u0627\u062f\u060c \u0645\u0627\u062f\u0631\u0627\u0646 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0644\u0627\u063a\u0631\u06cc \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0648 \u0631\u0627\u0647\u06cc 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class=\"e_single_related_link\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u062a\u0648\u0635\u06cc\u0647\u200c\u0647\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u06a9 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0648\u0631\u0632\u0634 \u0631\u0648\u0632\u0627\u0646\u0647 \u062f\u0631 \u062e\u0627\u0646\u0647 (\u062d\u062a\u06cc 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\u0645\u0646\u0627\u0633\u0628 \u0622\u0645\u0627\u062f\u0647 \u0648 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u062e\u0648\u062f \u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u0634\u0645\u0632\u0647 \u062a\u0647\u06cc\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u06af\u0631 \u0648\u0642\u062a \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0646\u062f\u0627\u0631\u06cc\u062f \u0627\u0632 \u0647\u0645\u0633\u0631\u062a\u0627\u0646 \u0628\u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u062a\u0647\u06cc\u0647 \u06a9\u0646\u062f. \u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u0645\u0646\u0627\u0633\u0628 \u0648 \u062d\u0627\u0648\u06cc \u0641\u06cc\u0628\u0631 \u0648 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0645\u062b\u0644 \u0646\u0627\u0646 \u062a\u0633\u062a \u0648 \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645\u200c\u0632\u0645\u06cc\u0646\u06cc\u060c \u062a\u062e\u0645\u200c\u0645\u0631\u063a \u0622\u0628\u067e\u0632\u060c \u0633\u06cc\u0628 \u0648 \u0645\u0648\u0632\u060c \u0633\u0628\u0632\u06cc\u062c\u0627\u062a\u06cc \u0645\u062b\u0644 \u0647\u0648\u06cc\u062c\u060c \u06cc\u06a9 \u06a9\u0627\u0633\u0647 \u0639\u062f\u0633\u06cc \u06cc\u0627 \u062e\u0648\u0631\u0627\u06a9 \u0644\u0648\u0628\u06cc\u0627 \u0627\u06cc\u062f\u0647 \u062e\u0648\u0628\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f4. \u0622\u0628 \u06a9\u0627\u0641\u06cc \u0628\u0646\u0648\u0634\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0647\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u06a9\u0645 \u0622\u0628 \u0646\u0634\u0648\u062f. \u06cc\u06a9 \u0628\u0637\u0631\u06cc \u0622\u0628 \u062f\u0631 \u0646\u0632\u062f\u06cc\u06a9\u06cc \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u0628\u0647 \u0627\u06cc\u0646 \u062a\u0631\u062a\u06cc\u0628 \u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0628 \u0631\u0627 \u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f. \u062d\u062f\u0627\u0642\u0644 \u06f1\u06f2 \u0641\u0646\u062c\u0627\u0646 \u0645\u0627\u06cc\u0639\u0627\u062a \u062f\u0631 \u0631\u0648\u0632 \u0628\u0646\u0648\u0634\u06cc\u062f.<br>\u0636\u0645\u0646\u0627 \u0646\u0648\u0634\u06cc\u062f\u0646\u06cc\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u0646\u0648\u0634\u0627\u0628\u0647\u200c\u0647\u0627\u06cc \u06af\u0627\u0632\u062f\u0627\u0631\u060c \u0622\u0628\u200c\u0645\u06cc\u0648\u0647\u200c\u0647\u0627\u06cc \u06a9\u0627\u0631\u062e\u0627\u0646\u0647\u200c\u0627\u06cc \u0648 \u0634\u0631\u0628\u062a\u200c\u0647\u0627\u06cc\u06cc \u0645\u0645\u0644\u0648 \u0627\u0632 \u0634\u06a9\u0631 \u0631\u0627 \u0645\u062d\u062f\u0648\u062f \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0646\u0648\u0634\u06cc\u062f\u0646\u06cc\u200c\u0647\u0627 \u0627\u0631\u0632\u0634 \u063a\u0630\u0627\u06cc\u06cc \u0646\u062f\u0627\u0631\u0646\u062f \u0648 \u0645\u0627\u0646\u0639 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 <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> \u0648 \u0644\u0627\u063a\u0631\u06cc \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0634\u0645\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f5. \u0645\u06cc\u0648\u0647 \u0631\u0627 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 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\u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0628\u0627 \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0645\u062a\u0631\u06cc \u0627\u062d\u0633\u0627\u0633 \u0633\u06cc\u0631\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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/substitute-fruit-for-juice.jpg\" alt=\"\u062e\u0648\u0631\u062f\u0646 \u0645\u06cc\u0648\u0647\" class=\"wp-image-21243\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/substitute-fruit-for-juice.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/substitute-fruit-for-juice-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f6. \u0645\u0635\u0631\u0641 \u062e\u0648\u0631\u0627\u06a9\u06cc \u0647\u0627\u06cc \u0645\u0636\u0631 \u0631\u0627 \u0645\u062d\u062f\u0648\u062f \u06a9\u0646\u06cc\u062f! <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u063a\u0630\u0627\u0647\u0627\u06cc \u06a9\u0628\u0627\u0628\u06cc \u06cc\u0627 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 \u0631\u0627 \u0628\u0647 \u062c\u0627\u06cc \u063a\u0630\u0627\u0647\u0627\u06cc \u0633\u0631\u062e \u0634\u062f\u0647 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u0635\u0631\u0641 \u0634\u06cc\u0631\u06cc\u0646\u06cc\u060c \u0634\u06a9\u0631\u060c \u0686\u0631\u0628\u06cc \u0627\u0634\u0628\u0627\u0639 \u0634\u062f\u0647 \u0648 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u062a\u0631\u0627\u0646\u0633 \u0631\u0627 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\u0627\u06af\u0631 \u067e\u0631\u0648\u0633\u0647 \u0644\u0627\u063a\u0631\u06cc \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0637\u0648\u0644\u0627\u0646\u06cc \u0634\u062f\u060c \u0645\u0634\u06a9\u0644\u06cc \u0646\u06cc\u0633\u062a\u060c \u0634\u0645\u0627 \u0645\u0633\u06cc\u0631 \u0633\u062e\u062a \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0648 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u06af\u0630\u0627\u0634\u062a\u0647\u200c\u0627\u06cc\u062f \u0648 \u0628\u0627\u06cc\u062f \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0628\u062a \u0633\u062e\u062a \u0628\u0648\u062f\u0646 \u0627\u06cc\u0646 \u0645\u0633\u06cc\u0631 \u062f\u0631\u06a9 \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\">\u0644\u0627\u063a\u0631\u06cc \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0628\u0627 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\u0627\u062f\u0627\u0645\u0647 \u062f\u0627\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u062f\u0648 \u0648\u0627\u0642\u0639\u06cc\u062a \u0645\u0647\u0645 \u0631\u0627 \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u0628\u0647 \u0634\u0645\u0627 \u0645\u06cc\u200c\u06af\u0648\u06cc\u06cc\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u0631\u0648\u06cc \u0634\u06cc\u0631 \u0645\u0627\u062f\u0631 \u062a\u0627\u062b\u06cc\u0631 \u0645\u0646\u0641\u06cc \u0646\u062f\u0627\u0631\u062f. \u062a\u0627 \u0632\u0645\u0627\u0646\u06cc\u200c\u06a9\u0647 \u06cc\u06a9 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645 \u062f\u0627\u0631\u06cc\u062f\u060c \u0634\u06cc\u0631 \u0634\u0645\u0627 \u062a\u062d\u062a \u062a\u0623\u062b\u06cc\u0631 \u0648\u0631\u0632\u0634 \u0642\u0631\u0627\u0631 \u0646\u0645\u06cc\u200c\u06af\u06cc\u0631\u062f. \u0627\u06af\u0631 \u062e\u06cc\u0644\u06cc \u0632\u06cc\u0627\u062f \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0645\u0631\u0627\u0642\u0628 \u0628\u0627\u0634\u06cc\u062f \u062a\u0627 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a\u06cc \u0634\u0645\u0627 \u0647\u0645 \u0628\u0647 \u0646\u0633\u0628\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u06cc\u0627\u0628\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u0637\u0639\u0645 \u0648 \u0645\u0632\u0647 \u0634\u06cc\u0631 \u0631\u0627 \u0647\u0645 \u062a\u063a\u06cc\u06cc\u0631 \u0646\u0645\u06cc\u200c\u062f\u0647\u062f. \u0628\u0647 \u062e\u0631\u0627\u0641\u0627\u062a \u0648 \u0634\u0627\u06cc\u0639\u0627\u062a \u062f\u0631\u0628\u0627\u0631\u0647 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0648\u0631\u0632\u0634 \u0634\u06cc\u0631 \u0631\u0627 \u062a\u0644\u062e \u0648 \u062a\u0631\u0634 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u062a\u0648\u062c\u0647 \u0646\u06a9\u0646\u06cc\u062f\u061b \u0686\u0631\u0627\u06a9\u0647 \u062d\u0642\u06cc\u0642\u062a \u0646\u062f\u0627\u0631\u062f. \u062a\u0627 \u0632\u0645\u0627\u0646\u06cc\u200c\u06a9\u0647 \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u062d\u062f\u0648\u062f \u06f8\u06f0\u066a \u062d\u062f\u0627\u06a9\u062b\u0631 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u060c \u06a9\u0648\u062f\u06a9 \u0634\u0645\u0627 \u0645\u062a\u0648\u062c\u0647 \u062a\u0641\u0627\u0648\u062a\u06cc \u0646\u062e\u0648\u0627\u0647\u062f \u0634\u062f. \u0627\u06af\u0631 \u0628\u0627 \u0634\u062f\u062a \u0632\u06cc\u0627\u062f\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0628\u0631\u0627\u06cc \u0627\u062d\u062a\u06cc\u0627\u0637 \u062a\u0627 \u06f9\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u06a9\u0648\u062f\u06a9 \u062e\u0648\u062f \u0634\u06cc\u0631 \u0646\u062f\u0647\u06cc\u062f. \u0627\u0632 \u0622\u0646\u062c\u0627 \u06a9\u0647 \u062f\u0631 \u062d\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0639\u0631\u0642 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u062d\u062a\u0645\u0627\u064b \u067e\u0633 \u0627\u0632 \u0648\u0631\u0632\u0634\u060c \u062f\u0648\u0634 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06cc\u0627 \u062d\u062f\u0627\u0642\u0644 \u0639\u0631\u0642 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u067e\u0627\u06a9 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-exercise-while-breastfeeding\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u0637\u0648\u0631 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u0634\u06cc\u0631\u062f\u0647\u06cc \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u06a9 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0648\u0631\u0632\u0634 \u0645\u0646\u0638\u0645 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0645 \u06a9\u0631\u062f\u0646 \u0648\u0632\u0646 \u0627\u0633\u062a. \u0648\u0631\u0632\u0634 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u0647 \u062c\u0627\u06cc \u0639\u0636\u0644\u0647\u060c \u0686\u0631\u0628\u06cc \u0627\u0632 \u062f\u0633\u062a \u062f\u0647\u06cc\u062f. \u067e\u0633 \u0627\u0632 \u06a9\u0633\u0628 \u0627\u062c\u0627\u0632\u0647 \u0627\u0632 \u067e\u0632\u0634\u06a9 \u0628\u0647\u200c \u0622\u0631\u0627\u0645\u06cc \u0648\u0631\u0632\u0634 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u06cc\u06a9 \u0645\u0631\u0628\u06cc \u0628\u0631\u0627\u06cc \u062e\u0648\u062f \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc\u06cc \u0645\u0646\u0627\u0633\u0628 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f. \u0648\u0631\u0632\u0634 \u063a\u06cc\u0631 \u0627\u0632 \u06cc\u06a9 \u0627\u0646\u062f\u0627\u0645 \u062e\u0648\u0628\u060c \u0628\u0647 \u0634\u0645\u0627 \u0631\u0648\u062d\u06cc\u0647 \u0639\u0627\u0644\u06cc \u0648 \u0634\u0627\u062f\u0627\u0628\u06cc \u0647\u0645 \u0645\u06cc\u200c\u0628\u062e\u0634\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u06a9\u0645 \u0641\u0634\u0627\u0631 \u0639\u0627\u0644\u06cc \u0627\u0633\u062a. \u0627\u0632 \u0622\u0646\u062c\u0627 \u06a9\u0647 \u0631\u0628\u0627\u0637\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u062a\u0627 \u0686\u0647\u0627\u0631 \u0645\u0627\u0647 \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0647\u0646\u0648\u0632 \u0636\u0639\u06cc\u0641 \u0647\u0633\u062a\u0646\u062f \u0648 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u067e\u0633 \u0627\u0632 \u062a\u0648\u0644\u062f \u06a9\u0648\u062f\u06a9 \u0628\u0647\u0628\u0648\u062f \u06cc\u0627\u0628\u062f\u060c \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0647\u0631 \u0641\u0639\u0627\u0644\u06cc\u062a\u06cc \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u0634\u0631\u0648\u0639 \u0628\u0627 \u06f1\u06f0-\u06f1\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a \u0642\u0644\u0628\u06cc \u06a9\u0645 \u0641\u0634\u0627\u0631\u060c \u0645\u0627\u0646\u0646\u062f \u0634\u0646\u0627\u060c <a href=\"https:\/\/fitamin.ir\/mag\/turning-my-jogging-routine-into-an-interval-exercise\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/turning-my-jogging-routine-into-an-interval-exercise\/\" rel=\"noreferrer noopener\">\u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc<\/a>\u060c \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u0628\u06cc \u0627\u0633\u062a. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0631\u0634\u06cc \u0645\u062b\u0644 \u0637\u0646\u0627\u0628 \u0632\u062f\u0646 \u0628\u0627 \u0627\u062d\u062a\u06cc\u0627\u0637 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f. \u062d\u062f\u0627\u0642\u0644 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0647 \u062d\u0631\u06a9\u0627\u062a \u062a\u0642\u0648\u06cc\u062a\u200c\u06a9\u0646\u0646\u062f\u0647 \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647 \u0627\u062e\u062a\u0635\u0627\u0635 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u06a9\u0647 \u0642\u062f\u0631\u062a \u0628\u062f\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0632\u0648\u062f\u062a\u0631 \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0628\u062a\u062f\u0627\u06cc \u0627\u0645\u0631 \u062f\u0631 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0632\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0646\u06a9\u0646\u06cc\u062f. \u0642\u062f\u0645 \u0632\u062f\u0646 \u0633\u0631\u06cc\u0639 \u062f\u0631 \u0627\u0637\u0631\u0627\u0641 \u0645\u0646\u0632\u0644 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u06a9\u0648\u062f\u06a9 \u062e\u0648\u062f \u062f\u0631 \u06a9\u0627\u0644\u0633\u06a9\u0647 \u0631\u0627\u0647\u06cc \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u0648\u0632\u0627\u0646\u0647 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<form class=\"cta-box\" data-form=\"moshavereh\" id=\"cta_home_workout_p1\" data-channel-code=\"fitamin-articles-form\">\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\/home-workout-1.png\" alt=\"\u0648\u0631\u0632\u0634 \u062f\u0631 \u0645\u0646\u0632\u0644 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0645\u0631\u0628\u06cc\" \/>\r\n        <\/div>\r\n        <div data-slide-up>\r\n            <div class=\"cta-box__header cta-box__header--no-border\">\r\n                <div class=\"cta-box__header-title font-weight-bold\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u0645\u0646\u0632\u0644 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0645\u0631\u0628\u06cc<\/div>\r\n            <\/div>\r\n            <div class=\"cta-box__body cta-box__body--white pb-5\">\u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0634\u0645\u0627\u0631\u0647 \u062a\u0645\u0627\u0633\u062a \u0631\u0648 \u062b\u0628\u062a \u06a9\u0646.<\/div>\r\n            <div class=\"cta-box__form\">\r\n                <button type=\"submit\" class=\"cta-box__form-btn\">\u062b\u0628\u062a<\/button>\r\n                <input type=\"tel\" 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>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0644\u0627\u063a\u0631\u06cc \u0628\u0639\u062f \u0632\u0627\u06cc\u0645\u0627\u0646<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06a9\u0646\u0648\u0646 \u0686\u0646\u062f \u062a\u0645\u0631\u06cc\u0646 \u0645\u0646\u0627\u0633\u0628 \u0628\u0627 \u0634\u0631\u0627\u06cc\u0637\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0634\u0645\u062a \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645. \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u0633\u0644\u0627\u0645\u062a\u06cc \u0634\u0645\u0627\u06a9\u0645\u06a9 \u0632\u06cc\u0627\u062f\u06cc \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\/baby-not-gaining-weight\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u0631\u0627 \u06a9\u0648\u062f\u06a9 \u0645\u0646 \u0648\u0632\u0646 \u0646\u0645\u06cc\u200c\u06af\u06cc\u0631\u062f\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f1. \u062d\u0631\u06a9\u062a \u0632\u06cc\u0631 \u0628\u063a\u0644 \u062f\u0645\u0628\u0644 \u062e\u0645<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u062f\u0645\u0628\u0644 \u06cc\u0627 \u06a9\u0634 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \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<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"750\" height=\"900\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Bend-the-armpit-dumbbells.jpg\" alt=\"\u0632\u06cc\u0631 \u0628\u063a\u0644 \u062f\u0645\u0628\u0644 \u062e\u0645\" class=\"wp-image-7820\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Bend-the-armpit-dumbbells.jpg 750w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Bend-the-armpit-dumbbells-250x300.jpg 250w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0648\u0636\u06cc\u062d \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u06af\u0631 \u062f\u0645\u0628\u0644 \u0628\u0631\u0645\u06cc\u200c\u062f\u0627\u0631\u06cc\u062f\u060c \u0628\u0627 \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0633\u0628\u06a9 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0645\u0628\u0644 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0644\u06af\u0646 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u06a9\u0645\u06cc \u062e\u0645 \u0634\u0648\u06cc\u062f (\u0627\u0645\u0627 \u06a9\u0645\u0631 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f).<\/li>\n\n\n\n<li>\u0634\u06a9\u0645 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f\u060c \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0622\u0631\u0646\u062c \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646\u062a\u0627\u0646 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u0628\u0647 \u0645\u0631\u062d\u0644\u0647 \u0622\u063a\u0627\u0632 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f \u0648 \u0628\u0631\u0627\u06cc \u062f\u0633\u062a \u062f\u06cc\u06af\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062f\u0631 \u0633\u0647 \u0633\u062a \u0628\u0627 \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2. \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0686\u0631\u062e\u0634\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0628\u0647\u200c\u062a\u0627\u0632\u06af\u06cc \u0632\u0627\u06cc\u0645\u0627\u0646 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f \u06cc\u0627 \u062f\u0686\u0627\u0631 \u0639\u0648\u0627\u0631\u0636\u06cc \u0645\u062b\u0644 \u062f\u06cc\u0627\u0633\u062a\u0627\u0632\u06cc\u0633 \u0631\u06a9\u062a\u06cc \u0647\u0633\u062a\u06cc\u062f\u060c \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u062c\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u067e\u0644\u0627\u0646\u06a9 \u0633\u0646\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u062f\u0648\u0646 \u0648\u0627\u0631\u062f \u06a9\u0631\u062f\u0646 \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u060c \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0648 \u0645\u0642\u062f\u0627\u0631\u06cc \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0634\u0645\u0627 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc \u06a9\u0646\u062f \u0648 \u0628\u0647 \u0631\u0648\u0646\u062f \u0644\u0627\u063a\u0631\u06cc \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0646\u06cc\u0632 \u06a9\u0645\u06a9 \u062e\u0648\u0627\u0647\u062f \u06a9\u0631\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"750\" height=\"550\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Rotating-plank.jpg\" alt=\"\u067e\u0644\u0627\u0646\u06a9 \u0686\u0631\u062e\u0634\u06cc\" class=\"wp-image-7819\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Rotating-plank.jpg 750w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Rotating-plank-300x220.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0648\u0636\u06cc\u062d \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0631\u0648 \u0628\u0647 \u0631\u0648\u06cc \u062f\u06cc\u0648\u0627\u0631 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u062d\u062f\u0648\u062f \u0646\u06cc\u0645 \u0645\u062a\u0631 \u0628\u0627 \u062f\u06cc\u0648\u0627\u0631 \u0641\u0627\u0635\u0644\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0627\u0632\u0648\u0647\u0627 \u0631\u0627 \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 \u062a\u06a9\u06cc\u0647 \u062f\u0647\u06cc\u062f \u062a\u0627 \u062f\u0631 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f\u060c \u0648 \u0628\u0647 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u0627\u0632 \u067e\u0647\u0644\u0648 \u0631\u0648\u06cc \u062f\u06cc\u0648\u0627\u0631 \u0628\u0631\u0633\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0622\u0631\u0646\u062c \u062f\u0642\u06cc\u0642\u0627 \u062f\u0631 \u0631\u0627\u0633\u062a\u0627\u06cc \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0648 \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u067e\u0647\u0644\u0648 \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0633\u0645\u062a \u062f\u06cc\u06af\u0631 \u0628\u0686\u0631\u062e\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 \u062f\u0631 \u0647\u0631 \u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3. \u062d\u0631\u06a9\u062a \u0634\u0646\u0627 \u0631\u0648\u06cc \u062f\u06cc\u0648\u0627\u0631<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"750\" height=\"900\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Wall-Push-Ups-To-Elevated-Push-Ups.jpg\" alt=\"\u0634\u0646\u0627 \u0631\u0648\u06cc \u062f\u06cc\u0648\u0627\u0631\" class=\"wp-image-7821\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Wall-Push-Ups-To-Elevated-Push-Ups.jpg 750w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Wall-Push-Ups-To-Elevated-Push-Ups-250x300.jpg 250w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0648\u0636\u06cc\u062d \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u062a\u0627 \u062d\u062f\u06cc \u0645\u0634\u0627\u0628\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0642\u0628\u0644\u06cc \u0627\u0633\u062a\u061b \u0627\u0645\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u060c \u0639\u0636\u0644\u0627\u062a \u0633\u06cc\u0646\u0647\u200c\u0627\u06cc \u0634\u0645\u0627 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0648 \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0627 \u0648\u0636\u0639\u06cc\u062a \u067e\u0644\u0627\u0646\u06a9 \u0631\u0648\u06cc \u062f\u06cc\u0648\u0627\u0631 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0634\u06a9\u0645 \u062e\u0648\u062f \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u0648 \u06a9\u0645\u0631 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u060c \u06cc\u06a9 \u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0628\u0632\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0645\u0631\u062d\u0644\u0647 \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f4. \u062a\u0646\u0641\u0633 \u062f\u06cc\u0627\u0641\u0631\u0627\u06af\u0645\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u062a\u0627 \u0645\u062f\u062a\u06cc \u06a9\u0647 \u067e\u0632\u0634\u06a9 \u0634\u0645\u0627 \u062a\u0639\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06a9\u0645\u06cc \u0627\u0646\u062c\u0627\u0645 \u0646\u062f\u0647\u06cc\u062f\u061b \u0627\u0645\u0627 \u0627\u06cc\u0646 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0622\u0631\u0627\u0645 \u0628\u062e\u0634 \u0627\u0633\u062a. \u062a\u0646\u0641\u0633 \u062f\u06cc\u0627\u0641\u0631\u0627\u06af\u0645\u06cc \u062a\u0627 \u062d\u062f\u06cc \u06a9\u0645\u0631 \u0648 \u0634\u06a9\u0645 \u0634\u0645\u0627 \u0631\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f\u060c \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0647\u06cc\u0686 \u0641\u0634\u0627\u0631\u06cc \u0628\u0647 \u0634\u0645\u0627 \u0648\u0627\u0631\u062f \u06a9\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"750\" height=\"550\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Diaphragmatic-breathing.jpg\" alt=\"\u062a\u0646\u0641\u0633 \u062f\u06cc\u0627\u0641\u0631\u0627\u06af\u0645\u06cc\" class=\"wp-image-7822\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Diaphragmatic-breathing.jpg 750w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Diaphragmatic-breathing-300x220.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0648\u0636\u06cc\u062d \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u06a9\u0645\u0631 \u0628\u062e\u0648\u0627\u0628\u06cc\u062f\u061b \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627\u0632\u0648\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u06cc\u06a9 \u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\u06cc\u062f\u060c \u0637\u0648\u0631\u06cc \u06a9\u0647 \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u0634\u0645\u0627 \u067e\u0631 \u0627\u0632 \u0647\u0648\u0627 \u0634\u0648\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u0647\u0646\u06af\u0627\u0645\u06cc\u200c\u06a9\u0647 \u0647\u0648\u0627 \u0631\u0627 \u0627\u0632 \u0631\u06cc\u0647\u200c\u0647\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f (\u0628\u0627\u0632\u062f\u0645) \u06a9\u0645\u0631 \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f5. \u062d\u0631\u06a9\u062a \u06af\u0627\u0648 \u06af\u0631\u0628\u0647<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0633\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0646 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u06a9\u0634\u0634 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u0634\u0645\u0627 \u0647\u0645 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062d\u0631\u06a9\u062a \u06af\u0627\u0648 \u06af\u0631\u0628\u0647 \u0646\u06cc\u0632 \u0628\u0627\u0639\u062b \u0644\u0627\u063a\u0631\u06cc \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0646\u06cc\u0632 \u06a9\u0645\u06a9 \u062e\u0648\u0627\u0647\u062f \u0634\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"750\" height=\"550\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Cat-Cow-Move.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u06af\u0627\u0648 \u06af\u0631\u0628\u0647\" class=\"wp-image-7823\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Cat-Cow-Move.jpg 750w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Cat-Cow-Move-300x220.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0648\u0636\u06cc\u062d \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>\u0686\u0647\u0627\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u06a9\u0641 \u062f\u0633\u062a \u0631\u0627 \u062f\u0642\u06cc\u0642\u0627 \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0644\u06af\u0646 \u062f\u0631 \u0631\u0627\u0633\u062a\u0627\u06cc \u0632\u0627\u0646\u0648\u0647\u0627 \u0628\u0627\u0634\u062f\u061b<\/span><\/li>\n\n\n\n<li>\u0646\u0641\u0633 \u0631\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062f\u0647\u06cc\u062f \u0648 \u0634\u06a9\u0645 \u0631\u0627 \u0633\u0641\u062a \u06a9\u0646\u06cc\u062f\u060c \u06a9\u0645\u0631 \u0631\u0627 (\u0645\u0627\u0646\u0646\u062f \u062a\u0635\u0648\u06cc\u0631) \u0628\u0647 \u0628\u06cc\u0631\u0648\u0646 \u06af\u0631\u062f \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u0634\u06a9\u0645 \u0631\u0627 \u062f\u0627\u062e\u0644 \u0628\u06a9\u0634\u06cc\u062f\u060c \u0637\u0648\u0631\u06cc \u06a9\u0647 \u06a9\u0634\u0634 \u0631\u0627 \u062f\u0631 \u06a9\u0645\u0631 \u062e\u0648\u062f \u062d\u0633 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u062f\u0647 \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f6. \u062d\u0631\u06a9\u062a \u062d\u0634\u0631\u0647 \u0645\u0631\u062f\u0647<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"750\" height=\"550\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Diaphragmatic-breathing-1.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u062d\u0634\u0631\u0647 \u0645\u0631\u062f\u0647\" class=\"wp-image-7824\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Diaphragmatic-breathing-1.jpg 750w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Diaphragmatic-breathing-1-300x220.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"750\" height=\"550\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/apptive-postpartum-exercise-dead-bugs-750x550-1.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646 \u062d\u0634\u0631\u0647 \u0645\u0631\u062f\u0647\" class=\"wp-image-7825\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/apptive-postpartum-exercise-dead-bugs-750x550-1.jpg 750w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/apptive-postpartum-exercise-dead-bugs-750x550-1-300x220.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0648\u0636\u06cc\u062d \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u06a9\u0641 \u0644\u06af\u0646 \u0648 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u06a9\u0645\u06a9\u200c\u06a9\u0646\u0646\u062f\u0647 \u0627\u0633\u062a\u061b<\/li>\n\n\n\n<li>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u06f1\u06f0 \u0628\u0627\u0631 \u0628\u0631\u0627\u06cc \u0647\u0631 \u0633\u0645\u062a \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647\u200c\u0627\u06cc\u062f \u0648 \u06a9\u0645\u0631 \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0686\u0633\u0628\u06cc\u062f\u0647 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u062a\u0627 \u0628\u0627 \u0634\u06a9\u0645 \u0634\u0645\u0627 \u06cc\u06a9 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u06cc\u0646 \u062f\u0633\u062a \u0645\u0648\u0627\u0641\u0642 \u0631\u0627 \u0647\u0645 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u062f\u0633\u062a \u0648 \u067e\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f \u0648 \u0647\u0645\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f7. \u062d\u0631\u06a9\u062a \u067e\u0644 \u0628\u0627\u0633\u0646 <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0646 \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647\u060c \u0628\u0627\u0633\u0646 \u0648 \u067e\u0634\u062a \u067e\u0627\u06cc \u0634\u0645\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0639\u0627\u0644\u06cc \u0627\u0633\u062a. \u0636\u0645\u0646\u0627 \u062a\u0627 \u0632\u0645\u0627\u0646\u06cc\u200c\u06a9\u0647 \u067e\u0632\u0634\u06a9 \u0627\u062c\u0627\u0632\u0647 \u0646\u062f\u0627\u062f\u0647\u060c \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u062f\u0648\u0646 \u0648\u0632\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"750\" height=\"550\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Hip-bridge-movement.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u067e\u0644 \u0628\u0627\u0633\u0646\" class=\"wp-image-7826\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Hip-bridge-movement.jpg 750w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Hip-bridge-movement-300x220.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0648\u0636\u06cc\u062d \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u067e\u0627\u0634\u0646\u0647\u200c\u0647\u0627\u06cc \u067e\u0627 \u0631\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u0628\u0627\u0633\u0646 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u0648 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u06a9\u0645\u0631 \u0634\u0645\u0627 \u06a9\u0645\u06cc \u0642\u0648\u0633 \u067e\u06cc\u062f\u0627 \u0645\u06cc \u06a9\u0646\u062f\u061b<\/li>\n\n\n\n<li>\u0627\u0645\u0627 \u0645\u0647\u0645 \u0627\u0633\u062a \u0627\u06cc\u0646 \u0642\u0648\u0633 \u062a\u0627 \u062d\u062f\u06cc \u0628\u0627\u0634\u062f \u06a9\u0647 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0648 \u0628\u0627\u0633\u0646 \u062f\u0631 \u06cc\u06a9 \u0631\u0627\u0633\u062a\u0627 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n\n\n\n<li>\u067e\u0633 \u0627\u0632 \u062f\u0648 \u062b\u0627\u0646\u06cc\u0647 \u0645\u06a9\u062b \u0628\u0627\u0633\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u06f1\u06f0 \u0628\u0627\u0631 \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f8. \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0627 \u062a\u06a9\u06cc\u0647 \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0638\u0627\u0647\u0631 \u0633\u0627\u062f\u0647 \u0628\u0633\u06cc\u0627\u0631 \u062e\u0648\u0628 \u0645\u06cc\u0627\u0646 \u062a\u0646\u0647 \u0648 \u0686\u0647\u0627\u0631\u0633\u0631 \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<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"750\" height=\"900\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Scott-moves-with-the-wall.jpg\" alt=\"\u0627\u0633\u06a9\u0627\u062a \u0628\u0627 \u062f\u06cc\u0648\u0627\u0631\" class=\"wp-image-7827\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Scott-moves-with-the-wall.jpg 750w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Scott-moves-with-the-wall-250x300.jpg 250w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0648\u0636\u06cc\u062d \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>\u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 \u062a\u06a9\u06cc\u0647 \u062f\u0647\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f (\u062f\u0631\u0633\u062a \u0645\u062b\u0644 \u0646\u0634\u0633\u062a\u0646 \u0631\u0648\u06cc \u06cc\u06a9 \u0635\u0646\u062f\u0644\u06cc \u0641\u0631\u0636\u06cc)\u061b<\/span><\/li>\n\n\n\n<li>\u06a9\u0645\u0631 \u0631\u0627 \u06a9\u0627\u0645\u0644\u0627 \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0628\u0645\u0627\u0646\u06cc\u062f\u060c \u0633\u067e\u0633 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06f5 \u0628\u0627\u0631 \u0648 \u0647\u0631\u0628\u0627\u0631 \u0628\u0647 \u0645\u062f\u062a \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f9. \u062d\u0631\u06a9\u062a \u06a9\u0634\u0634 \u067e\u0627<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0646 \u0628\u0627\u0633\u0646 \u0648 \u067e\u0634\u062a \u067e\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \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=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"750\" height=\"550\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Leg-stretching-movement.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u06a9\u0634\u0634 \u067e\u0627\" class=\"wp-image-7828\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Leg-stretching-movement.jpg 750w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/07\/Leg-stretching-movement-300x220.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0648\u0636\u06cc\u062d \u062d\u0631\u06a9\u062a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>\u0686\u0647\u0627\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u06cc\u062f\u061b<\/span><\/li>\n\n\n\n<li>\u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u06a9\u0627\u0645\u0644\u0627 \u0628\u0647 \u0639\u0642\u0628 \u062f\u0631\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0686\u0646\u062f \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0628\u0645\u0627\u0646\u06cc\u062f \u0633\u067e\u0633 \u0628\u0647 \u0645\u0648\u0642\u0639\u06cc\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f \u0648 \u0628\u0631\u0627\u06cc \u0637\u0631\u0641 \u062f\u06cc\u06af\u0631 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0632\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0641\u0642\u0637 \u0642\u0631\u0627\u0631 \u0627\u0633\u062a \u067e\u0627 \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0639\u0642\u0628 \u0628\u06a9\u0634\u06cc\u062f \u0646\u0647 \u0627\u06cc\u0646\u06a9\u0647 \u0636\u0631\u0628\u0647 \u0628\u0632\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li>\u0628\u0631\u0627\u06cc \u0647\u0631 \u067e\u0627 \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0632\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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-1648228934690\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0644\u0627\u063a\u0631 \u0645\u06cc\u200c\u0634\u0648\u06cc\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0627\u06a9\u062b\u0631 \u0645\u0627\u062f\u0631\u0627\u0646 \u06f6 \u0647\u0641\u062a\u0647 \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u062d\u062f\u0648\u062f \u0646\u06cc\u0645\u06cc \u0627\u0632 \u0648\u0632\u0646 \u0627\u0636\u0627\u0641\u0647 \u0634\u062f\u0647 \u0631\u0627 \u0627\u0632 \u062f\u0633\u062a \u0645\u06cc\u200c\u062f\u0647\u0646\u062f. \u0628\u0631\u0627\u06cc \u0632\u0648\u062f\u062a\u0631 \u0648 \u0628\u0647\u062a\u0631 \u0644\u0627\u063a\u0631 \u0634\u062f\u0646 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0631\u0627 \u06a9\u0627\u0645\u0644 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1648229193323\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0686\u0646\u062f \u0645\u0627\u0647 \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0644\u0627\u063a\u0631 \u0645\u06cc\u200c\u0634\u0648\u06cc\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0627\u06af\u0631 \u0645\u0634\u06a9\u0644 \u067e\u0632\u0634\u06a9\u06cc \u0648\u062c\u0648\u062f \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f \u0648 \u0634\u0645\u0627 \u062f\u0631 \u0634\u0631\u0627\u06cc\u0637 \u0631\u0648\u062d\u06cc \u0645\u0646\u0627\u0633\u0628\u06cc \u0628\u0627\u0634\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06f6 \u062a\u0627 \u06f1\u06f2 \u0645\u0627\u0647 \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0628\u0647 \u0648\u0632\u0646 \u0642\u0628\u0644\u06cc \u062e\u0648\u062f \u0628\u0631\u06af\u0631\u062f\u06cc\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>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627\u063a\u0631\u06cc \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0642\u0637\u0639\u0627 \u0628\u0627 \u0631\u0639\u0627\u06cc\u062a \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0648 \u067e\u06cc\u0631\u0648\u06cc \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0627\u0645\u06a9\u0627\u0646\u200c\u067e\u0630\u06cc\u0631 \u0627\u0633\u062a. \u062a\u0648\u0635\u06cc\u0647\u200c\u0647\u0627\u060c \u0632\u0645\u0627\u0646 \u0648 \u0646\u062d\u0648\u0647 \u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0631\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062a\u0648\u0636\u06cc\u062d \u062f\u0627\u062f\u06cc\u0645. \u0628\u0627 \u0627\u06cc\u0646 \u0631\u0627\u0647\u0646\u0645\u0627 \u062f\u06cc\u06af\u0631 \u0645\u06cc\u200c\u062f\u0627\u0646\u06cc\u062f \u0686\u0647 \u0632\u0645\u0627\u0646 \u0648 \u0628\u0647 \u0686\u0647 \u0634\u06a9\u0644 \u062f\u0648\u0631\u0647 \u0644\u0627\u063a\u0631\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646\u200c\u062a\u0627\u0646 \u0631\u0627 \u0647\u0645\u0631\u0627\u0647 \u0648\u0631\u0632\u0634 \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<p class=\"wp-block-paragraph\"><strong>\u0645\u0646\u0627\u0628\u0639: <\/strong><a href=\"https:\/\/www.webmd.com\/baby\/guide\/healthy-weight-gain#1\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">webmd<\/a> &#8211; <a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000586.htm\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">medlineplus<\/a> &#8211; <a href=\"https:\/\/www.thebump.com\/a\/postpartum-exercise\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">thebump<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u0639\u062f \u0627\u0632 \u062a\u0648\u0644\u062f \u0646\u0648\u0632\u0627\u062f\u060c \u0645\u0627\u062f\u0631\u0627\u0646 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0644\u0627\u063a\u0631\u06cc \u0628\u0639\u062f \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0648 \u0631\u0627\u0647\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0647\u0633\u062a\u0646\u062f. \u0622\u0646\u0647\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u062f\u0648\u0631\u0647 \u0634\u06cc\u0631\u062f\u0647\u06cc \u06cc\u06a9 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645 \u0648 \u0645\u062a\u0639\u0627\u062f\u0644 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f \u0648 \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u0645\u0634\u062e\u0635\u06cc \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u0646\u062f. \u0627\u0632 \u0637\u0631\u0641\u06cc [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":21247,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[44,231],"class_list":["post-7553","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-44","tag-231"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/7553","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=7553"}],"version-history":[{"count":34,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/7553\/revisions"}],"predecessor-version":[{"id":82725,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/7553\/revisions\/82725"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/21247"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=7553"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=7553"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=7553"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}