{"id":8057,"date":"2022-02-23T11:00:11","date_gmt":"2022-02-23T07:30:11","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=8057"},"modified":"2025-10-25T13:11:02","modified_gmt":"2025-10-25T09:41:02","slug":"types-of-training-systems","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/types-of-training-systems\/","title":{"rendered":"\u0645\u0639\u0631\u0641\u06cc \u062c\u0627\u0645\u0639 \u0648 \u06a9\u0627\u0645\u0644 \u0633\u06cc\u0633\u062a\u0645 \u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u0627 \u0645\u0639\u0631\u0648\u0641\u200c\u062a\u0631\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0646\u06cc\u0627 \u0648 \u0628\u0639\u062f \u0647\u0645 \u0627\u0646\u062a\u062e\u0627\u0628 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is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th>\u062d\u0631\u06a9\u062a<\/th><th>\u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td>\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u062c\u0644\u0648<\/td><td>\u06f5 \u0633\u062a\u060c \u06f5 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td>\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0628\u0627 \u0647\u0627\u0644\u062a\u0631<\/td><td>\u06f5 \u0633\u062a\u060c \u06f5 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td>\u0632\u06cc\u0631 \u0628\u063a\u0644 \u0647\u0627\u0644\u062a\u0631 \u062e\u0645  <\/td><td>\u06f5 \u0633\u062a\u060c \u06f5 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td>\u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0633\u062a \u0628\u0627\u0632 \u062c\u0644\u0648<\/td><td>\u06f2 \u0633\u062a\u060c \u06f8 \u062a\u06a9\u0631\u0627\u0631<\/td><\/tr><tr><td>\u0646\u0634\u0631 \u062c\u0627\u0646\u0628 \u062f\u0645\u0628\u0644<\/td><td>\u06f2 \u0633\u062a\u060c \u06f8 \u062a\u06a9\u0631\u0627\u0631<\/td><\/tr><tr><td>\u062f\u0631\u0627\u0632 \u0648 \u0646\u0634\u0633\u062a <\/td><td>\u06f2 \u0633\u062a\u060c \u06f1\u06f5 \u062a\u06a9\u0631\u0627\u0631<\/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=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u062c\u0644\u0648\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0647\u0627\u0644\u062a\u0631-\u0627\u0632-\u062c\u0644\u0648.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li> \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u062f\u0631 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0646\u0627\u0633\u0628 \u0628\u0647 \u0634\u06a9\u0644\u06cc \u06a9\u0647 \u06a9\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631 \u0627\u0632 \u062e\u0637 \u0633\u0631\u0634\u0627\u0646\u0647 \u0628\u0627\u0634\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u0645\u06cc\u0644\u0647 \u0631\u0627 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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>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u062f\u0646 \u0627\u0633\u062a\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0627\u0646\u062f\u06a9\u06cc \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 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autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0632\u06cc\u0631\u0628\u063a\u0644-\u0633\u06cc\u0645\u06a9\u0634-\u062f\u0633\u062a-\u0628\u0627\u0632-\u062c\u0644\u0648.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0633\u062a \u0628\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>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0645\u06cc\u0644\u0647 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u062f\u0627\u0631\u06cc\u062f \u0628\u0647 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u06a9\u0634\u0634 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0642\u0633\u0645\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u0646\u062f\u0647 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0628\u0647 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0646\u0627\u0633\u0628 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0627\u0633\u062a \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 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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\/full-body-workout-using-the-cable-extension-machine\/\" 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\u0645\u06a9\u0634 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u062f\u0646 \u06a9\u0644 \u0628\u062f\u0646<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0646\u0634\u0631 \u062c\u0627\u0646\u0628 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0646\u0634\u0631-\u062c\u0627\u0646\u0628-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0646\u0634\u0631 \u062c\u0627\u0646\u0628 \u062f\u0645\u0628\u0644<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 \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>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u062f\u0648 \u062f\u0633\u062a \u062e\u0648\u062f \u0628\u06af\u06cc\u0631\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 \u06a9\u0645\u06cc \u0627\u0632 \u0622\u0631\u0646\u062c \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0637\u0631\u0641\u06cc\u0646 \u062a\u0627 \u062d\u062f\u06cc \u06a9\u0647 \u062f\u0633\u062a \u0648 \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u062f\u0631 \u06cc\u06a9 \u0631\u0627\u0633\u062a\u0627 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u0646\u062f \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\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\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u0627\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\/best-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062f\u0631\u0627\u0632\u0646\u0634\u0633\u062a.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a<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\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"10px\"} -->\n<div style=\"height:10px\" 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\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u062f\u0631\u0627\u0632 \u0646\u0634\u0633\u062a \u06cc\u0627 \u06a9\u0631\u0627\u0646\u0686 \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>\u06a9\u0641 \u067e\u0627\u0647\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u0644\u0627 \u0633\u0631 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0627 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 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\u0646\u06cc\u0627\u06cc\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"10px\"} -->\n<div style=\"height:10px\" 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><\/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\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06af\u0631\u0648\u0647 B \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06f5x\u06f5<\/h4>\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>\u062d\u0631\u06a9\u062a<\/th><th>\u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td>\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u062c\u0644\u0648<\/td><td>\u06f5 \u0633\u062a\u060c \u06f5 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td>\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0647\u0627\u0644\u062a\u0631 \u0646\u0634\u0633\u062a\u0647<\/td><td>\u06f5 \u0633\u062a\u060c \u06f5 \u062a\u06a9\u0631\u0627\u0631<\/td><\/tr><tr><td>\u062f\u062f\u0644\u06cc\u0641\u062a \u0647\u0627\u0644\u062a\u0631  <\/td><td>\u06f5 \u0633\u062a\u060c \u06f5 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td>\u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631<\/td><td>\u06f2 \u0633\u062a\u060c \u06f8 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td>\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u067e\u0631\u0633\u06cc<\/td><td>\u06f2 \u0633\u062a\u060c \u06f8 \u062a\u06a9\u0631\u0627\u0631<\/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=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u062c\u0644\u0648\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0647\u0627\u0644\u062a\u0631-\u0627\u0632-\u062c\u0644\u0648.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li> \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u062f\u0631 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0646\u0627\u0633\u0628 \u0628\u0647 \u0634\u06a9\u0644\u06cc \u06a9\u0647 \u06a9\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631 \u0627\u0632 \u062e\u0637 \u0633\u0631\u0634\u0627\u0646\u0647 \u0628\u0627\u0634\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0631 \u0631\u0648\u06cc \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u0633\u0631\u0634\u0627\u0646\u0647 \u0648 \u062a\u0631\u0642\u0648\u0647 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u0628\u0631\u0627\u06cc \u06a9\u0646\u062a\u0631\u0644 \u0628\u06cc\u0634\u062a\u0631\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0636\u0631\u0628\u062f\u0631\u06cc \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u067e\u0627\u0647\u0627 \u0648 \u0635\u0627\u0641 \u06a9\u0631\u062f\u0646 \u0628\u0627\u0644\u0627\u062a\u0646\u0647\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u062c\u0627\u06cc \u062e\u0648\u062f \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u00a0\u0627\u0632 \u0645\u062d\u0644 \u062f\u0633\u062a\u06af\u0627\u0647 \u0641\u0627\u0635\u0644\u0647 \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u0645\u062d\u0644 \u0645\u0646\u0627\u0633\u0628 \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u0634\u0633\u062a \u067e\u0627 \u06a9\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0648 \u0633\u0631 \u0628\u0627\u06cc\u062f \u062f\u0631 \u062a\u0645\u0627\u0645 \u0645\u062f\u062a \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u062d\u0627\u0644 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u061b \u0628\u0647\u200c\u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0631 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u0646\u0642\u0637\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0632\u0627\u0648\u06cc\u0647 \u0628\u06cc\u0646 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u0627\u0642 \u0648 \u062c\u0644\u0648 \u067e\u0627 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0634\u0648\u062f\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u067e\u0627\u0647\u0627 \u0648 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0647\u0645\u06cc\u0634\u0647 \u062f\u0631 \u06cc\u06a9 \u0631\u0627\u0633\u062a\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u0628\u0627\u0632\u062f\u0645 (\u0628\u06cc\u0631\u0648\u0646\u200c\u062f\u0627\u062f\u0646\u0650 \u0646\u0641\u0633) \u0628\u0627 \u0648\u0627\u0631\u062f \u06a9\u0631\u062f\u0646\u0650 \u0641\u0634\u0627\u0631 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0627\u0632 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\u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645<\/a><\/div>\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0647\u0627\u0644\u062a\u0631 \u0646\u0634\u0633\u062a\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0633\u0631\u0634\u0627\u0646\u0647-\u0647\u0627\u0644\u062a\u0631-\u0646\u0634\u0633\u062a\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0647\u0627\u0644\u062a\u0631 \u0646\u0634\u0633\u062a\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 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\u0631 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc\u060c \u062f\u0631 \u0632\u06cc\u0631 \u0647\u0627\u0644\u062a\u0631\u06cc \u06a9\u0647 \u062f\u0631 \u0627\u0631\u062a\u0641\u0627\u0639\u06cc \u0628\u0627\u0644\u0627\u062a\u0631 \u0627\u0632 \u0633\u0631 \u0634\u0645\u0627 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647\u060c 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\u062e\u0648\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0637\u0648\u0644 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a\u060c \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644\u060c \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u062f\u0645\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u062a\u0627 \u0633\u0637\u062d \u0633\u0631\u0634\u0627\u0646\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<br>\u0633\u067e\u0633 \u0645\u0648\u0642\u0639 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\u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062f\u062f\u0644\u06cc\u0641\u062a \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062f\u062f\u0644\u06cc\u0641\u062a-\u0647\u0627\u0644\u062a\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062f\u062f\u0644\u06cc\u0641\u062a \u0647\u0627\u0644\u062a\u0631<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 \u0648\u0632\u0646\u0647 \u0631\u0627 \u0631\u0648\u06cc \u0645\u06cc\u0644\u0647 \u0647\u0627\u0644\u062a\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u06cc\u0644\u0647 \u0631\u0627 \u0645\u0645\u0627\u0633 \u0628\u0627 \u0628\u062f\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0645\u062a\u0645\u0627\u06cc\u0644 \u0628\u0647 \u0639\u0642\u0628\u060c \u06a9\u0645\u0631 \u06a9\u0645\u06cc \u0642\u0648\u0633 \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u062d\u0631\u06a9\u062a \u062f\u0627\u062f\u0646 \u0628\u0627\u0633\u0646 \u062e\u0648\u062f \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628\u060c \u0648\u0632\u0646\u0647 \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\u0632\u0646\u0647 \u0631\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u062f\u0646 \u0646\u06af\u0627\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0631 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0648 \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0628\u0647 \u0639\u0642\u0628 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0646\u06af\u0627\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0631\u0641\u062a\u0646 \u06a9\u0645\u06cc \u0628\u0627\u0633\u0646 \u0631\u0627 \u0646\u06cc\u0632 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f \u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\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\/work-your-lats\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a \u0644\u062a<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648\u0628\u0627\u0632\u0648\u0647\u0627\u0644\u062a\u0631-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\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 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 \u0645\u06cc\u0644\u0647 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u0627\u0633\u062a\u060c \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0628\u062f\u0646 \u0628\u0627\u0634\u0646\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u0628\u0627\u0632\u062f\u0645\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0627\u062f\u0647 \u0648 \u0645\u0627\u0647\u06cc\u0686\u0647 \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0628\u0627\u0644\u0627 \u0622\u0648\u0631\u062f\u0646 \u0645\u06cc\u0644\u0647 \u062a\u0627 \u062c\u0644\u0648\u06cc \u0634\u0627\u0646\u0647\u060c \u0642\u0633\u0645\u062a \u0628\u0627\u0644\u0627\u06cc \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062b\u0627\u0628\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u060c \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632 \u06af\u0631\u062f\u0627\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\/big-arms-workout-plan\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u067e\u0631\u0633\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u067e\u0631\u0633\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u067e\u0631\u0633\u06cc<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 \u0631\u0648\u06cc \u0645\u06cc\u0632 \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u062c\u062f\u0627 \u06a9\u0631\u062f\u0646\u0650 \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u062c\u0627\u06cc \u0622\u0646\u060c \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0647\u0645 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0642\u0631\u06cc\u0628\u0627 \u0647\u0645 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u062f \u06cc\u0627 \u0647\u0645 \u0639\u0631\u0636 \u0633\u06cc\u0646\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646\u0650 \u0647\u0627\u0644\u062a\u0631\u060c \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u062f\u0645 (\u062f\u0627\u062e\u0644 \u06a9\u0634\u06cc\u062f\u0646 \u0646\u0641\u0633)\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 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class=\"has-fixed-layout\"><thead><tr><th>\u062d\u0631\u06a9\u062a<\/th><th>\u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td> \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0628\u0627 \u062f\u0645\u0628\u0644 <\/td><td> \u06f1\u06f0 \u0633\u062a\u060c \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u0632\u06cc\u0631\u0628\u063a\u0644 \u0647\u0627\u0644\u062a\u0631 \u062e\u0645 <\/td><td> \u06f1\u06f0 \u0633\u062a\u060c \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u0641\u0644\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td> \u06f3 \u0633\u062a\u060c \u06f1\u06f0-\u06f1\u06f5 \u062a\u06a9\u0631\u0627\u0631<\/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=\"\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u06cc\u0646\u0647-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644<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 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u0628\u0627\u06cc\u062f \u062f\u0633\u062a \u0635\u0627\u0641 \u0648 \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u06cc\u0646\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062a\u0627 \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0648\u0632\u0646\u0647 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\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 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0632\u0627\u0648\u06cc\u0647 \u0622\u0631\u0646\u062c \u0648 \u0628\u0627\u0632\u0648\u06cc \u0634\u0645\u0627 \u06cc\u06a9 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0642\u0633\u0645\u062a \u0628\u0627\u0644\u0627\u06cc\u06cc\u0650 \u062d\u0631\u06a9\u062a \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0646\u0634\u0648\u062f \u062a\u0627 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\u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0632\u06cc\u0631 \u0628\u063a\u0644 \u062e\u0645 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0632\u06cc\u0631\u0628\u063a\u0644-\u062e\u0645-\u0647\u0627\u0644\u062a\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631 \u0628\u063a\u0644 \u062e\u0645 \u0647\u0627\u0644\u062a\u0631<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>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u062f\u0646 \u0627\u0633\u062a\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0627\u0646\u062f\u06a9\u06cc \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0645\u062a\u0645\u0627\u06cc\u0644 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u067e\u0634\u062a \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647\u200c\u0627\u06cc\u062f\u060c \u0628\u062f\u0646 \u0631\u0627 \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u06a9\u0645\u0631 \u062a\u0627 \u0645\u0631\u062d\u0644\u0647\u200c\u0627\u06cc \u06a9\u0647 \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0645\u0648\u0627\u0632\u06cc \u0628\u0627\u0634\u062f\u060c \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0631 \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u062a\u0627 \u0646\u06af\u0627\u0647 \u0634\u0645\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0648 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0627\u0644\u062a\u0631 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0645\u0642\u0627\u0628\u0644 \u0634\u0645\u0627 \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627 \u0628\u062f\u0646 \u0648 \u0632\u0645\u06cc\u0646 \u0632\u0627\u0648\u06cc\u0647 \u0639\u0645\u0648\u062f \u062f\u0627\u0631\u0646\u062f\u060c \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0648\u0646 \u062d\u0631\u06a9\u062a \u062f\u0627\u062f\u0646 \u0628\u0627\u0644\u0627\u062a\u0646\u0647\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062e\u0648\u062f \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 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-->\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\/work-your-lats\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a \u0644\u062a<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0641\u0644\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0641\u0644\u0627\u06cc-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0641\u0644\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\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 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 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0631\u0648\u0627\u0646\u0647 (\u0628\u0627\u062a\u0631\u0641\u0644\u0627\u06cc) \u06a9\u0645\u0631 \u0635\u0627\u0641 \u0648 \u0628\u0647 \u067e\u0634\u062a \u062f\u0633\u062a\u06af\u0627\u0647 \u0686\u0633\u0628\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u0647\u200c\u0647\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062f\u0631 \u0632\u0645\u0627\u0646 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0646\u0650 \u0622\u0646\u200c\u0647\u0627 \u062f\u0633\u062a\u200c\u0647\u0627 \u0627\u0646\u062f\u06a9\u06cc \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0645\u0648\u0627\u0632\u06cc \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0627\u0646\u062f\u06a9\u06cc \u062e\u0645 \u0628\u0627\u0634\u0646\u062f. \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0646\u0632\u062f\u06cc\u06a9 \u0648 \u0639\u0636\u0644\u0627\u062a \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\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\/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><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0639\u0636\u0644\u0627\u062a-\u0645\u062c\u0632\u0627\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0639\u0636\u0644\u0627\u062a \u0645\u062c\u0632\u0627<\/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\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0639\u062f\u06cc \u0633\u0628\u06a9 \u0639\u0636\u0644\u0627\u062a \u0645\u062c\u0632\u0627 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647\u200c\u0637\u0648\u0631 \u06a9\u0644\u06cc \u0628\u0647 \u062f\u0648 \u0628\u062e\u0634 \u0628\u0627\u0644\u0627\u062a\u0646\u0647-\u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u062a\u0642\u0633\u06cc\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u062a\u062f\u060c \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u062f\u0648 \u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646\u060c \u06cc\u06a9 \u0631\u0648\u0632 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062f\u0627\u0634\u062a\u0647 \u0648 \u0647\u0631 \u0639\u0636\u0644\u0647 \u062d\u062f\u0627\u0642\u0644 \u062f\u0648 \u0628\u0627\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647 \u062f\u0631\u06af\u06cc\u0631 \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\n<h3 class=\"wp-block-heading\" id=\"\u0628\u0627-\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0639\u0636\u0644\u0627\u062a-\u0645\u062c\u0632\u0627-\u0686\u06af\u0648\u0646\u0647-\u0628\u0647-\u0639\u0636\u0644\u0647-\u0633\u0627\u0632\u06cc-\u0645\u06cc-\u0631\u0633\u0645\">\u0645\u0632\u0627\u06cc\u0627\u06cc \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0639\u0636\u0644\u0627\u062a \u0645\u062c\u0632\u0627<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0645\u0632\u06cc\u062a\u200c\u0647\u0627\u06cc \u0645\u062a\u062f\u0650 \u0639\u0636\u0644\u0627\u062a \u0645\u062c\u0632\u0627\u060c \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0634\u0627\u0645\u0644 <a href=\"https:\/\/fitamin.ir\/mag\/isolation-exercises\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/isolation-exercises\/\" rel=\"noreferrer noopener\">\u062d\u0631\u06a9\u0627\u062a \u0627\u06cc\u0632\u0648\u0644\u0647<\/a> \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0641\u0642\u0637 \u0631\u0648\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0645\u0648\u0631\u062f \u0646\u0638\u0631\u062a\u0627\u0646 \u062f\u0631 \u0637\u0648\u0644 \u062f\u0648\u0631\u0647 \u06a9\u0627\u0631 \u06a9\u0646\u06cc\u062f. \u0645\u062a\u0623\u0633\u0641\u0627\u0646\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0632\u06cc\u0627\u062f\u060c \u0648 \u0631\u0648\u0632\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0645 \u0627\u0633\u062a. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0648 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a\u200c\u062a\u0627\u0646 \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u062a\u0644\u0627\u0634 \u0634\u0645\u0627 \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f. \u0641\u0642\u0637 \u062f\u0631 \u0635\u0648\u0631\u062a\u06cc\u200c\u06a9\u0647 \u0648\u0642\u062a\u200c\u062a\u0627\u0646 \u0645\u062d\u062f\u0648\u062f \u0628\u0627\u0634\u062f\u060c \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0631\u0627 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0639\u0636\u0644\u0627\u062a-\u0645\u062c\u0632\u0627-\u0628\u0631\u0627\u06cc-\u0645\u0646-\u0647\u0645-\u0645\u0646\u0627\u0633\u0628-\u0627\u0633\u062a\">\u0633\u0628\u06a9 \u062a\u0645\u0631\u06cc\u0646\u06cc 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\u062d\u0648\u0627\u0633\u200c\u062a\u0627\u0646 \u0628\u0647 \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0646\u0645\u0648\u0646\u0647-\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0639\u0636\u0644\u0627\u062a-\u0645\u062c\u0632\u0627-\u062f\u0631-\u0628\u0631\u0646\u0627\u0645\u0647-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc\">\u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0639\u0636\u0644\u0627\u062a \u0645\u062c\u0632\u0627<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th>\u062d\u0631\u06a9\u062a<\/th><th>\u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td> \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0627 \u0647\u0627\u0644\u062a\u0631  <\/td><td> \u06f4 \u0633\u062a\u060c \u06f5 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u0644\u0627\u0646\u06af\u0632 \u0628\u0627 \u062f\u0645\u0628\u0644 <\/td><td> \u06f3 \u0633\u062a\u060c \u06f8 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u067e\u0634\u062a \u067e\u0627 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062a\u06a9 <\/td><td> \u06f2 \u0633\u062a\u060c \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td> \u06f2 \u0633\u062a\u060c \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u0633\u0627\u0642 \u067e\u0627 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 <\/td><td> \u06f2 \u0633\u062a\u060c \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 <\/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=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u062c\u0644\u0648\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0647\u0627\u0644\u062a\u0631-\u0627\u0632-\u062c\u0644\u0648.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li> \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u062f\u0631 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0646\u0627\u0633\u0628 \u0628\u0647 \u0634\u06a9\u0644\u06cc \u06a9\u0647 \u06a9\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631 \u0627\u0632 \u062e\u0637 \u0633\u0631\u0634\u0627\u0646\u0647 \u0628\u0627\u0634\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0631 \u0631\u0648\u06cc \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u0633\u0631\u0634\u0627\u0646\u0647 \u0648 \u062a\u0631\u0642\u0648\u0647 \u0642\u0631\u0627\u0631 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-->\n<li>\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u062d\u0627\u0644 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u061b \u0628\u0647\u200c\u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0631 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u0646\u0642\u0637\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0632\u0627\u0648\u06cc\u0647 \u0628\u06cc\u0646 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u0627\u0642 \u0648 \u062c\u0644\u0648 \u067e\u0627 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0634\u0648\u062f\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u067e\u0627\u0647\u0627 \u0648 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0647\u0645\u06cc\u0634\u0647 \u062f\u0631 \u06cc\u06a9 \u0631\u0627\u0633\u062a\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u0628\u0627\u0632\u062f\u0645 (\u0628\u06cc\u0631\u0648\u0646\u200c\u062f\u0627\u062f\u0646\u0650 \u0646\u0641\u0633) \u0628\u0627 \u0648\u0627\u0631\u062f \u06a9\u0631\u062f\u0646\u0650 \u0641\u0634\u0627\u0631 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u067e\u0627\u0634\u0646\u0647 \u06cc\u0627 \u0645\u06cc\u0627\u0646\u0647 \u067e\u0627\u060c \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 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\/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0644\u0627\u0646\u06af \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0644\u0627\u0646\u06af-\u0628\u0627-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0644\u0627\u0646\u06af \u062f\u0645\u0628\u0644<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\":\"14px\"} -->\n<div style=\"height:14px\" 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>\u062f\u0648 \u062f\u0645\u0628\u0644 \u062f\u0631 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u067e\u0627 \u062c\u0644\u0648 \u0648 \u06cc\u06a9 \u067e\u0627 \u062f\u0631 \u0639\u0642\u0628 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\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 \u0628\u0647\u200c\u0635\u0648\u0631\u062a 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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\/how-to-do-lunges-and-why\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af \u0628\u0631\u0627\u06cc \u0686\u06cc \u062e\u0648\u0628\u0647 \u0648 \u0686\u0637\u0648\u0631 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u067e\u0627 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062a\u06a9\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u067e\u0627-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-\u062a\u06a9.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u067e\u0627 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \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 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\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 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wp:list-item -->\n<li>\u0627\u06af\u0631 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u06cc\u0646 \u0645\u0631\u0627\u062d\u0644 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9\u200c\u062a\u0631\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0631\u062f\u0647 \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0628\u0647\u200c\u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \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\/lower-body-workouts-why-and-how\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u067e\u0627-\u062e\u0648\u0627\u0628\u06cc\u062f\u0647-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\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 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 \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0642\u062f \u062e\u0648\u062f \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0631\u062f\u0647\u060c \u0633\u067e\u0633 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u064e\u062f\u0650 \u067e\u0627\u06cc\u06cc\u0646\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0628\u0627\u06cc\u062f \u067e\u0634\u062a \u067e\u0627\u06cc \u0634\u0645\u0627 \u0648 \u0686\u0646\u062f \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631 \u0632\u06cc\u0631 \u0633\u0627\u0642 \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>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0635\u0627\u0641 \u0648 \u062b\u0627\u0628\u062a \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u06a9\u0647 \u067e\u0627\u0647\u0627 \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0647\u0633\u062a\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 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\u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0633\u0627\u06422.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\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 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 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 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class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/tips-for-bigger-calves\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/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<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647:<\/strong> \u062a\u0639\u062f\u0627\u062f \u062d\u0631\u06a9\u0627\u062a\u06cc \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a 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style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647 \u062a\u0648\u0636\u06cc\u062d \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0644 \u0628\u062f\u0646 \u0645\u06cc\u200c\u0631\u0633\u06cc\u0645 \u06a9\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0647\u0645 \u0627\u06cc\u0646 \u0633\u0628\u06a9 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0631\u0627 \u067e\u06cc\u0634 \u06af\u0631\u0641\u062a\u0647 \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u062f\u0644 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0631\u0627\u06cc \u0647\u0631 \u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0633\u0647 \u062d\u0631\u06a9\u062a \u0645\u062c\u0632\u0627 \u062f\u0631 \u0646\u0638\u0631 \u06af\u0631\u0641\u062a\u0647 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id=\"\u0646\u0645\u0648\u0646\u0647-\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u06a9\u0644-\u0628\u062f\u0646-\u062f\u0631-\u0628\u0631\u0646\u0627\u0645\u0647-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc\">\u0646\u0645\u0648\u0646\u0647 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0644 \u0628\u062f\u0646<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th>\u062d\u0631\u06a9\u062a<\/th><th>\u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td> \u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 <\/td><td> \u06f3 \u0633\u062a\u060c \u06f6 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0628\u0627 \u062f\u0645\u0628\u0644 <\/td><td> \u06f3 \u0633\u062a\u060c \u06f8 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u0633\u0627\u0642 \u067e\u0627 \u0646\u0634\u0633\u062a\u0647 <\/td><td> \u06f2 \u0633\u062a\u060c \u06f1\u06f5 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0628\u0627 \u0647\u0627\u0644\u062a\u0631 <\/td><td> \u06f2 \u0633\u062a\u060c \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0646\u0634\u0633\u062a\u0647 <\/td><td> \u06f2 \u0633\u062a\u060c \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td>\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644<\/td><td> \u06f2 \u0633\u062a\u060c \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631<\/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=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u062c\u0644\u0648\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0647\u0627\u0644\u062a\u0631-\u0627\u0632-\u062c\u0644\u0648.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li> \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 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style=\"height:10px\" 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\/lower-body-workouts-why-and-how\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645<\/a><\/div>\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u06cc\u0646\u0647-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 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class=\"item\"><video title=\"\u0633\u0627\u0642 \u0646\u0634\u0633\u062a\u0647 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0633\u0627\u0642-\u0646\u0634\u0633\u062a\u0647-\u0647\u0627\u0644\u062a\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0642 \u0646\u0634\u0633\u062a\u0647 \u0647\u0627\u0644\u062a\u0631<button class=\"btn btn-link p-0 float-left\" onclick=\"$(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 \u0648\u06cc \u0644\u0628\u0647 \u0646\u06cc\u0645\u06a9\u062a \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u0647\u0627\u0644\u062a\u0631 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0631\u0627\u0646 \u062e\u0648\u062f \u06cc\u06a9 \u062d\u0648\u0644\u0647 \u0642\u0631\u0627\u0631\u062f\u0647\u06cc\u062f \u0648 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0631\u0648\u06cc \u0622\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u06cc\u0631 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0647\u0645 \u06cc\u06a9 \u0627\u0633\u062a\u067e 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\u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648\u0628\u0627\u0632\u0648\u0647\u0627\u0644\u062a\u0631-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\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 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 \u0645\u06cc\u0644\u0647 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u0627\u0633\u062a\u060c \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0648 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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\/big-arms-workout-plan\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0646\u0634\u0633\u062a\u0647 \u062f\u0645\u0628\u0644 \u062a\u06a9\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u0646\u0634\u0633\u062a\u0647-\u062f\u0645\u0628\u0644-\u062a\u06a9.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0646\u0634\u0633\u062a\u0647 \u062f\u0645\u0628\u0644 \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 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 \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0631\u062f\u0647 \u0648 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u06cc\u06a9 \u062f\u0633\u062a \u062f\u0645\u0628\u0644 \u0631\u0627 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631\u0628\u0631\u062f\u0647\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u062b\u0627\u0628\u062a \u0648 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0646\u06af\u0630\u0627\u0631\u06cc\u062f \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0628\u0627\u0632 \u0634\u0648\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0632\u0648\u06cc\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u0646\u0632\u062f\u06cc\u06a9 \u0633\u0631\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f \u0648 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0622\u0631\u0646\u062c \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0648 \u062c\u0644\u0648 \u062d\u0631\u06a9\u062a \u0646\u06a9\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u062f\u0633\u062a \u062f\u06cc\u06af\u0631 \u0646\u06cc\u0632 \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\/how-to-get-bigger-arms\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0632\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u0631\u0634\u0627\u0646\u0647-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\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 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>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0627\u0633\u062a \u062f\u0631 \u0647\u0631 \u062f\u0633\u062a \u062e\u0648\u062f \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644 \u0631\u0627 \u062a\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0633\u0631 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u0632 \u0648 \u0632\u0627\u0648\u06cc\u0647 \u062d\u062f\u0648\u062f \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u0628\u062f\u0648\u0646 \u0622\u0646\u200c\u06a9\u0647 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0634\u0648\u06cc\u062f \u0648 \u06cc\u0627 \u0627\u0632 \u067e\u0627\u0647\u0627 \u06a9\u0645\u06a9 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0631\u062f\u0647 \u062a\u0627 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0628\u0631\u06cc\u062f\u060c \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\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\/best-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/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\" id=\"\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-fst-7\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc FST-7<\/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\u062a\u062f \u062a\u0645\u0631\u06cc\u0646\u06cc FST-7 &nbsp;\u06cc\u06a9\u06cc \u0627\u0632 \u0633\u06cc\u0633\u062a\u0645 \u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u06cc\u0686\u06cc\u062f\u0647 \u0648 \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u062f\u0627\u0631\u062f. \u0648\u06cc\u0698\u06af\u06cc \u0645\u0646\u062d\u0635\u0631\u0628\u0647\u200c\u0641\u0631\u062f \u0645\u062a\u062f \u062a\u0645\u0631\u06cc\u0646\u06cc FST-7 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u062d\u0631\u06a9\u062a \u0622\u062e\u0631 \u0648 \u062a\u06a9\u0645\u06cc\u0644\u200c\u06a9\u0646\u0646\u062f\u0647 \u0628\u0631\u0646\u0627\u0645\u0647\u060c \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u062a\u06a9\u200c\u0645\u0641\u0635\u0644\u06cc \u06cc\u0627 \u062f\u0633\u062a\u06af\u0627\u0647\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u062a\u0639\u062f\u0627\u062f \u0633\u062a\u200c\u0647\u0627\u06cc \u067e\u06cc\u0634\u200c\u0628\u06cc\u0646\u06cc\u200c\u0634\u062f\u0647\u060c \u06f7 \u0633\u062a \u0628\u0627 \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0628\u0627-\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-fst-7-\u0686\u06af\u0648\u0646\u0647-\u0628\u0647-\u0639\u0636\u0644\u0647-\u0633\u0627\u0632\u06cc-\u0645\u06cc-\u0631\u0633\u0645\">\u0647\u062f\u0641 \u0633\u0628\u06a9 \u062a\u0645\u0631\u06cc\u0646\u06cc FST-7<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u062f\u0641 \u0627\u0635\u0644\u06cc \u0627\u06cc\u0646 \u0645\u062a\u062f \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0634\u0634 \u0631\u0648\u06a9\u0634 \u0646\u0627\u0632\u06a9 \u0628\u0627\u0641\u062a \u0627\u0631\u062a\u0628\u0627\u0637\u06cc \u0639\u0636\u0644\u0627\u062a \u0628\u0627 \u0646\u0627\u0645 (FASICA) \u0627\u0633\u062a \u06a9\u0647 \u0628\u062f\u0648\u0646 \u0634\u06a9 \u0647\u0645\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0622\u062e\u0631\u06cc (\u06f7 \u0633\u062a) \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u062f. \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u0633\u0628\u06a9 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0639\u062f \u0627\u0632 \u0645\u062f\u062a\u06cc \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0648 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc\u0650 \u0628\u062f\u0646\u062a\u0627\u0646 \u0647\u0645 \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\" id=\"\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-fst-7-\u0628\u0631\u0627\u06cc-\u0645\u0646-\u0647\u0645-\u0645\u0646\u0627\u0633\u0628-\u0627\u0633\u062a\">\u06a9\u062f\u0627\u0645 \u0627\u0641\u0631\u0627\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0627\u0632 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc FST-7 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u0646\u062f\u061f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u0633\u0628\u06a9 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0627\u0633\u062a\u060c \u067e\u0633 \u0628\u0647 \u0647\u06cc\u0686\u200c\u0648\u062c\u0647 \u0645\u0646\u0627\u0633\u0628 \u0627\u0641\u0631\u0627\u062f \u062a\u0627\u0632\u0647\u200c\u06a9\u0627\u0631 \u0646\u06cc\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0631\u0648\u0639 \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0627 \u062e\u0648\u062f\u062a\u0627\u0646 \u0627\u0633\u062a\u060c \u0648 \u062a\u0645\u0627\u0645\u200c\u0634\u062f\u0646\u0634 \u0628\u0627 \u062e\u062f\u0627! \u0634\u0627\u06cc\u062f \u0627\u0632 \u0634\u0646\u06cc\u062f\u0646 \u0627\u06cc\u0646 \u062d\u0631\u0641 \u062a\u0639\u062c\u0628 \u06a9\u0646\u06cc\u062f\u060c \u0648\u0644\u06cc \u0627\u06cc\u0646 \u0645\u062a\u062f \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u06cc\u200c\u0646\u0647\u0627\u06cc\u062a \u0642\u062f\u0631\u062a\u06cc \u0648 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0628\u0648\u062f\u0647 (\u0628\u0631\u0627\u06cc \u0647\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062a\u0627\u0632\u0647\u200c\u06a9\u0627\u0631\u0627\u0646 \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a) \u0648 \u0628\u062f\u0646\u062a\u0627\u0646 \u0628\u0647 \u0627\u06cc\u0646 \u0633\u0628\u06a9 \u0639\u0627\u062f\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0639\u062f \u0627\u0632 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647 \u0647\u0645\u060c \u062f\u06cc\u06af\u0631 \u0631\u0647\u0627\u0633\u0627\u0632\u06cc\u0650 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0627\u0631 \u0686\u0646\u062f\u0627\u0646 \u0633\u0627\u062f\u0647\u200c\u0627\u06cc \u0646\u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0646\u0645\u0648\u0646\u0647-\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06ccfst-7-\u062f\u0631-\u0628\u0631\u0646\u0627\u0645\u0647-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc\">\u0646\u0645\u0648\u0646\u0647 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06ccFST-7<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th>\u062d\u0631\u06a9\u062a<\/th><th>\u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td> \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td> \u06f3 \u06cc\u0627 \u06f4 \u0633\u062a\u060c \u06f8 \u062a\u0627 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0686\u06a9\u0634\u06cc <\/td><td> \u06f3 \u0633\u062a\u060c \u06f8 \u062a\u0627 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0633\u06cc\u0645\u200c\u06a9\u0634 \u0637\u0646\u0627\u0628\u06cc<\/td><td> \u06f7 \u0633\u062a\u060c \u06f8 \u062a\u0627 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631<\/td><\/tr><tr><td> \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631 \u062f\u0633\u062a \u062c\u0645\u0639 <\/td><td> \u06f3 \u06cc\u0627 \u06f4 \u0633\u062a\u060c \u06f8 \u062a\u0627 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u067e\u0631\u0633\u06cc<\/td><td> \u06f3 \u06cc\u0627 \u06f4 \u0633\u062a\u060c \u06f8 \u062a\u0627 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td>\u06a9\u0634\u0634 \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0627 \u0633\u06cc\u0645\u200c\u06a9\u0634<\/td><td> \u06f7 \u0633\u062a\u060c \u06f8 \u062a\u0627 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u0633\u0627\u0642 \u067e\u0627 \u0646\u0634\u0633\u062a\u0647 <\/td><td> \u06f3 \u06cc\u0627 \u06f4 \u0633\u062a\u060c \u06f8 \u062a\u0627 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u0633\u0627\u0642 \u067e\u0627 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/td><td> \u06f7 \u0633\u062a\u060c \u06f8 \u062a\u0627 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/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\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/video_2022-01-20_10-11-04.\u062c\u0644\u0648\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644\u0627\u06cc\u0633\u062a\u0627\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\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 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 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648  \u0648 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062b\u0627\u0628\u062a \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u062c\u0627\u06cc\u06cc \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u06a9\u0647 \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u062d\u0631\u06a9\u062a \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \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\/big-arms-workout-plan\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0686\u06a9\u0634\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644-\u0686\u06a9\u0634\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0686\u06a9\u0634\u06cc<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: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 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0635\u0627\u0641 \u0647\u0633\u062a\u0646\u062f \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0648 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648 \u0628\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0627\u0634\u062f\u061b \u00a0\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a \u062e\u0648\u062f \u0628\u0647 \u062d\u0627\u0644\u062a \u0686\u06a9\u0634 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0647 \u062a\u0627 \u0645\u0627\u0647\u06cc\u0686\u0647 \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0645\u0646\u0642\u0628\u0636 \u06af\u0631\u062f\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0642\u0633\u0645\u062a \u0622\u0631\u0646\u062c \u062b\u0627\u0628\u062a \u0628\u0648\u062f\u0647 \u0648 \u062f\u0645\u0628\u0644 \u0631\u0627 \u062a\u0627 \u0645\u0642\u0627\u0628\u0644 \u0634\u0627\u0646\u0647 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\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\/big-arms-workout-plan\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0633\u06cc\u0645\u06a9\u0634 \u0637\u0646\u0627\u0628\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648-\u0628\u0627\u0632\u0648-\u0633\u06cc\u0645\u06a9\u0634-\u0637\u0646\u0627\u0628\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0633\u06cc\u0645\u06a9\u0634 \u0637\u0646\u0627\u0628\u06cc<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 \u0637\u0646\u0627\u0628 \u0631\u0627 \u0628\u0647 \u062f\u0633\u062a\u06af\u0627\u0647 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0642\u0631\u0642\u0631\u0647 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f \u0645\u062a\u0635\u0644 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0645\u0642\u0627\u0628\u0644 \u062f\u0633\u062a\u06af\u0627\u0647 \u062f\u0631 \u0641\u0627\u0635\u0644\u0647 \u0633\u06cc \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631\u06cc \u0622\u0646 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0637\u0646\u0627\u0628 \u0631\u0627 \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 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\u062b\u0627\u0628\u062a \u0647\u0633\u062a\u0646\u062f\u060c \u062a\u0646\u0647\u0627 \u0633\u0627\u0639\u062f \u0628\u0627\u06cc\u062f \u0645\u062a\u062d\u0631\u06a9 \u0628\u0627\u0634\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u0627\u0647\u06cc\u0686\u0647 \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0648 \u0628\u062f\u0648\u0646 \u062d\u0631\u06a9\u062a \u062f\u0627\u062f\u0646 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0633\u0627\u0639\u062f \u0628\u0647 \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0628\u0631\u0633\u062f \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0645\u06a9\u062b\u06cc \u0645\u062e\u062a\u0635\u0631 \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647\u060c \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0648\u0632\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\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\/big-arms-workout-plan\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u06cc\u0646\u0647-\u0647\u0627\u0644\u062a\u0631-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<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\u0631 \u0631\u0648\u06cc \u06cc\u06a9 \u0645\u06cc\u0632 \u0635\u0627\u0641 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0627\u0632 \u0647\u0645 \u062f\u0631 \u062d\u062f \u0645\u0639\u0645\u0648\u0644\u06cc \u0628\u0627\u0634\u062f\u060c \u06a9\u0645\u06cc \u0628\u0627\u0632\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u060c \u0628\u0647 \u0646\u062d\u0648\u06cc \u06a9\u0647 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\u062f\u0647\u06cc\u062f (\u0639\u0645\u0644 \u062f\u064e\u0645) \u0648 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u062a\u0627 \u0646\u0642\u0637\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0647\u0627\u0644\u062a\u0631 \u0628\u0647 \u0633\u06cc\u0646\u0647 \u0634\u0645\u0627 \u0628\u0631\u0633\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0645\u06a9\u062b\u06cc \u0645\u062e\u062a\u0635\u0631\u060c \u062f\u0631 \u062d\u06cc\u0646 \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0647\u0627\u0644\u062a\u0631 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062e\u0648\u062f\u060c \u0639\u0645\u0644 \u0628\u0627\u0632\u062f\u0645 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>(\u0646\u0641\u0633\u062a\u0627\u0646 \u0631\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062f\u0647\u06cc\u062f) \u0631\u0648\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f\u060c \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f \u0648 \u067e\u0633 \u0627\u0632 \u06a9\u0645\u06cc \u0645\u06a9\u062b\u060c \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0647\u0627\u0644\u062a\u0631 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0647\u0645\u0647 \u062d\u0627\u0644\u062a \u062f\u0631 \u06a9\u0646\u062a\u0631\u0644 \u0634\u0645\u0627 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\u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u067e\u0631\u0633\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u067e\u0631\u0633\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u067e\u0631\u0633\u06cc<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 \u0631\u0648\u06cc \u0645\u06cc\u0632 \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u062c\u062f\u0627 \u06a9\u0631\u062f\u0646\u0650 \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u062c\u0627\u06cc \u0622\u0646\u060c \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0647\u0645 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0642\u0631\u06cc\u0628\u0627 \u0647\u0645 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u062f \u06cc\u0627 \u0647\u0645 \u0639\u0631\u0636 \u0633\u06cc\u0646\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646\u0650 \u0647\u0627\u0644\u062a\u0631\u060c \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u062f\u0645 (\u062f\u0627\u062e\u0644 \u06a9\u0634\u06cc\u062f\u0646 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\u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-get-bigger-arms\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0632\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0627 \u0633\u06cc\u0645\u06a9\u0634\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u0628\u0627\u0644\u0627\u06cc-\u0633\u0631-\u0628\u0627-\u0633\u06cc\u0645\u06a9\u0634-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0627 \u0633\u06cc\u0645\u06a9\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>\u0627\u0628\u062a\u062f\u0627 \u0627\u0631\u062a\u0641\u0627\u0639 \u0642\u0631\u0642\u0631\u0647 \u0633\u06cc\u0645\u06a9\u0634 \u0631\u0627 \u062a\u0627 \u0627\u0631\u062a\u0641\u0627\u0639 \u0633\u0631\u062e\u0648\u062f \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0634\u062a \u0628\u0647 \u062f\u0633\u062a\u06af\u0627\u0647 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u0645\u06cc\u0644\u0647 \u0635\u0627\u0641 \u0631\u0627 \u0628\u0647 \u062f\u0633\u062a\u06af\u0627\u0647 \u0648\u0635\u0644 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u06af\u06cc\u0631\u0647 \u0631\u0627 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u062e\u0648\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u06a9\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u0633\u0631\u062a\u0627\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062e\u0648\u062f \u0631\u0627 \u0645\u062d\u06a9\u0645 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u062a\u0639\u0627\u062f\u0644\u062a\u0627\u0646 \u0631\u0627 \u062d\u0641\u0638 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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\/best-triceps-exercises\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u0627\u062a \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0628\u0627 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u200c\u062a\u0631\u06cc\u0646 \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0634\u062a \u0628\u0627\u0632\u0648<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0633\u0627\u0642 \u0646\u0634\u0633\u062a\u0647 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0633\u0627\u0642-\u0646\u0634\u0633\u062a\u0647-\u0647\u0627\u0644\u062a\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0642 \u0646\u0634\u0633\u062a\u0647 \u0647\u0627\u0644\u062a\u0631<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 \u0648\u06cc \u0644\u0628\u0647 \u0646\u06cc\u0645\u06a9\u062a 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title=\"\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0633\u0627\u06422.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\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 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 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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\/tips-for-bigger-calves\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/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\" id=\"\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0647\u0631\u0645\u06cc\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc 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\u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0647\u0631\u0645\u06cc-\u0628\u0631\u0627\u06cc-\u0645\u0646-\u0647\u0645-\u0645\u0646\u0627\u0633\u0628-\u0627\u0633\u062a\">\u0645\u0632\u06cc\u062a \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u0631\u0645\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u0631\u0645\u06cc \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u062a\u0639\u062f\u0627\u062f \u0633\u062a \u0627\u0646\u062a\u062e\u0627\u0628\u06cc\u0650 \u062e\u0648\u062f \u0634\u0645\u0627 \u06cc\u0627 \u0645\u0631\u0628\u06cc\u200c\u062a\u0627\u0646\u060c \u0627\u0632 \u0646\u0638\u0631 \u0632\u0645\u0627\u0646\u06cc \u0628\u06cc\u200c\u0646\u0647\u0627\u06cc\u062a \u0628\u0647 \u0635\u0631\u0641\u0647 \u0627\u0633\u062a. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0646\u062a\u06cc\u062c\u0647 \u0622\u0646\u060c \u0628\u0647 \u06a9\u0645\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f. \u0686\u0648\u0646 \u0633\u062a\u200c\u0647\u0627\u06cc \u0627\u0648\u0644\u06cc\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0631\u0645\u06cc \u0628\u0631\u0627\u06cc \u06af\u0631\u0645\u200c\u06a9\u0631\u062f\u0646\u0650 \u0628\u062f\u0646 \u0627\u0633\u062a \u0648 \u062f\u06cc\u06af\u0631 \u0646\u06cc\u0627\u0632\u06cc \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06af\u0631\u0645\u200c\u06a9\u0631\u062f\u0646\u0650 \u0628\u062f\u0646 \u0646\u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0646\u0645\u0648\u0646\u0647-\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0647\u0631\u0645\u06cc-\u062f\u0631-\u0628\u0631\u0646\u0627\u0645\u0647-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc\">\u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0627 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u0631\u0645\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>\u062d\u0631\u06a9\u062a<\/th><th>\u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td> \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0628\u0627 \u0647\u0627\u0644\u062a\u0631<\/td><td>\u06f3 \u0633\u062a\u060c \u06f1\u06f5\u060c \u06f1\u06f2\u060c \u06f1\u06f0\u060c \u06f8\u060c \u06f6 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u067e\u0631\u0633 \u0628\u0627\u0644\u0627 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<\/td><td>\u06f4 \u0633\u062a\u060c \u06f1\u06f2\u060c \u06f1\u06f0\u060c \u06f8\u060c \u06f8 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u067e\u0627\u0631\u0648\u06cc\u06cc \u06a9\u0627\u0647\u0634\u06cc <\/td><td>\u06f3 \u0633\u062a\u060c \u06f1\u06f2\u060c \u06f1\u06f0\u060c \u06f8 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u0641\u0644\u0627\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644 <\/td><td>\u06f3 \u0633\u062a\u060c \u06f1\u06f5\u060c \u06f1\u06f2\u060c \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631<\/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=\"\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u06cc\u0646\u0647-\u0647\u0627\u0644\u062a\u0631-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<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\u0631 \u0631\u0648\u06cc \u06cc\u06a9 \u0645\u06cc\u0632 \u0635\u0627\u0641 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0627\u0632 \u0647\u0645 \u062f\u0631 \u062d\u062f \u0645\u0639\u0645\u0648\u0644\u06cc \u0628\u0627\u0634\u062f\u060c \u06a9\u0645\u06cc \u0628\u0627\u0632\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u060c \u0628\u0647 \u0646\u062d\u0648\u06cc \u06a9\u0647 \u062f\u0631 \u0645\u06cc\u0627\u0646\u0647\u200c\u06cc \u062d\u0631\u06a9\u062a\u060c \u06cc\u06a9 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0628\u06cc\u0646 \u0628\u0627\u0632\u0648 \u0648 \u0633\u0627\u0639\u062f \u0627\u06cc\u062c\u0627\u062f \u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u062c\u062f\u0627 \u06a9\u0631\u062f\u0647 \u0648 \u0622\u0646 \u0631\u0627 \u0645\u0642\u0627\u0628\u0644 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u0627\u0633\u062a\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u0632 \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u062f\u0627\u062e\u0644 \u062f\u0647\u06cc\u062f (\u0639\u0645\u0644 \u062f\u064e\u0645) \u0648 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u062a\u0627 \u0646\u0642\u0637\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0647\u0627\u0644\u062a\u0631 \u0628\u0647 \u0633\u06cc\u0646\u0647 \u0634\u0645\u0627 \u0628\u0631\u0633\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0645\u06a9\u062b\u06cc \u0645\u062e\u062a\u0635\u0631\u060c \u062f\u0631 \u062d\u06cc\u0646 \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0647\u0627\u0644\u062a\u0631 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062e\u0648\u062f\u060c \u0639\u0645\u0644 \u0628\u0627\u0632\u062f\u0645 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>(\u0646\u0641\u0633\u062a\u0627\u0646 \u0631\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062f\u0647\u06cc\u062f) \u0631\u0648\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f\u060c \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u06cc\u0646\u0647 \u0631\u0627 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\/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\/best-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647\u0647\u0627\u0644\u062a\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<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\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\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>\u0648\u0632\u0646\u0647 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631 \u0631\u0648\u06cc \u0647\u0627\u0644\u062a\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u067e\u0627\u0647\u0627 \u0635\u0627\u0641 \u0648 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f \u06cc\u0627 \u0631\u0648\u06cc \u0645\u062d\u0644 \u0642\u0631\u0627\u0631\u06af\u06cc\u0631\u06cc \u067e\u0627\u0647\u0627 \u06af\u0630\u0627\u0631\u062f\u0647 \u0634\u062f\u0647\u060c \u0631\u0648\u06cc \u0645\u06cc\u0632 \u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0645\u0631 \u0628\u0627\u06cc\u062f \u0642\u0648\u0633 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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 -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0641\u0644\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0641\u0644\u0627\u06cc-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0641\u0644\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\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 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 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0631\u0648\u0627\u0646\u0647 (\u0628\u0627\u062a\u0631\u0641\u0644\u0627\u06cc) \u06a9\u0645\u0631 \u0635\u0627\u0641 \u0648 \u0628\u0647 \u067e\u0634\u062a \u062f\u0633\u062a\u06af\u0627\u0647 \u0686\u0633\u0628\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u0647\u200c\u0647\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062f\u0631 \u0632\u0645\u0627\u0646 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0646\u0650 \u0622\u0646\u200c\u0647\u0627 \u062f\u0633\u062a\u200c\u0647\u0627 \u0627\u0646\u062f\u06a9\u06cc \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0645\u0648\u0627\u0632\u06cc \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0627\u0646\u062f\u06a9\u06cc \u062e\u0645 \u0628\u0627\u0634\u0646\u062f. \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0646\u0632\u062f\u06cc\u06a9 \u0648 \u0639\u0636\u0644\u0627\u062a \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\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\/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><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0647\u0631\u0645\u06cc-\u0645\u0639\u06a9\u0648\u0633\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u0631\u0645\u06cc \u0645\u0639\u06a9\u0648\u0633<\/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\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u0631\u0645\u06cc \u0645\u0639\u06a9\u0648\u0633 \u06a9\u0627\u0645\u0644\u0627 \u0628\u0631\u0639\u06a9\u0633 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u0631\u0645\u06cc \u0627\u0633\u062a\u060c \u0646\u0627\u0645 \u062f\u06cc\u06af\u0631\u0634 \u0647\u0631\u0645\u06cc \u0646\u0632\u0648\u0644\u06cc \u0627\u0633\u062a\u061b \u0686\u0631\u0627\u06a9\u0647 \u0628\u0647 \u062a\u0631\u062a\u06cc\u0628\u060c \u0627\u0632 \u0633\u0646\u06af\u06cc\u0646\u06cc\u0650 \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u06a9\u0627\u0633\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u06cc\u06a9\u06cc \u0627\u0632 \u0631\u0627\u06cc\u062c\u200c\u062a\u0631\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0648 \u0646\u06cc\u0645\u0647 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0627\u0633\u062a \u0648 \u0627\u0632 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\u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u063a\u0627\u0632 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u061b \u0633\u067e\u0633 \u067e\u0633 \u0627\u0632 \u0627\u0633\u062a\u0631\u0627\u062d\u062a\u060c \u0647\u0631 \u0633\u062a \u0628\u0639\u062f\u06cc \u0631\u0627 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9\u200c\u062a\u0631 \u0627\u0645\u0627 \u062a\u0639\u062f\u0627\u062f \u0628\u0627\u0644\u0627\u062a\u0631 \u0645\u06cc\u200c\u0632\u0646\u06cc\u062f. \u0648 \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062a\u0631\u062a\u06cc\u0628\u060c \u0628\u0647 \u0635\u0648\u0631\u062a \u0646\u0632\u0648\u0644\u06cc \u067e\u06cc\u0634 \u0645\u06cc\u200c\u0631\u0648\u06cc\u062f. \u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0631\u0627 \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f\u060c \u0628\u0627\u06cc\u062f \u062f\u0648 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class=\"e_single_related_link\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u062a\u0636\u0627\u062f \u0686\u06cc\u0633\u062a\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\" id=\"\u0628\u0627-\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0647\u0631\u0645\u06cc-\u0645\u0639\u06a9\u0648\u0633-\u0686\u06af\u0648\u0646\u0647-\u0628\u0647-\u0639\u0636\u0644\u0647-\u0633\u0627\u0632\u06cc-\u0645\u06cc-\u0631\u0633\u0645\">\u0645\u0632\u06cc\u062a \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u0631\u0645\u06cc \u0646\u0632\u0648\u0644\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/fitamin.ir\/mag\/shocking-your-muscles-to-stimulate-growth\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/shocking-your-muscles-to-stimulate-growth\/\" rel=\"noreferrer noopener\">\u0634\u0648\u06a9\u200c \u062f\u0627\u062f\u0646 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a<\/a> \u0628\u0631\u0627\u06cc \u0628\u0647 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0631\u0633\u06cc\u062f\u0646\u0650 \u0631\u0634\u062f \u0641\u06cc\u0628\u0631\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0627\u0648\u062c \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a\u060c \u0627\u0632\u062c\u0645\u0644\u0647 \u0646\u06a9\u0627\u062a \u0645\u062b\u0628\u062a \u0627\u06cc\u0646 \u0631\u0648\u0634 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\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\" id=\"\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0647\u0631\u0645\u06cc-\u0645\u0639\u06a9\u0648\u0633-\u0628\u0631\u0627\u06cc-\u0645\u0646-\u0647\u0645-\u0645\u0646\u0627\u0633\u0628-\u0627\u0633\u062a\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u0631\u0645\u06cc \u0645\u0639\u06a9\u0648\u0633 \u0628\u0647 \u06a9\u062f\u0627\u0645 \u0627\u0641\u0631\u0627\u062f \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0646\u0645\u06cc\u200c\u0634\u0648\u062f\u061f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a. \u062a\u0646\u0647\u0627 \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a\u0634\u0627\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06a9\u0627\u0641\u06cc\u060c \u0642\u0648\u06cc \u0627\u0633\u062a \u0648 \u0633\u0627\u0628\u0642\u0647 \u0648\u0631\u0632\u0634\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u0646\u062f\u061b \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0627\u0632 \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u0646\u062f. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0628\u0647 \u0645\u0628\u062a\u062f\u06cc\u0627\u0646 \u0648 \u062d\u062a\u06cc \u0646\u06cc\u0645\u0647\u200c\u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u200c\u0647\u0627 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0646\u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0646\u0645\u0648\u0646\u0647-\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0647\u0631\u0645\u06cc-\u0645\u0639\u06a9\u0648\u0633-\u062f\u0631-\u0628\u0631\u0646\u0627\u0645\u0647-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc\">\u0646\u0645\u0648\u0646\u0647 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u0631\u0645\u06cc \u0645\u0639\u06a9\u0648\u0633<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u200c\u0633\u062a \u0627\u0648\u0644: \u06f4-\u06f6 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0627 \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631\u06cc\u0646 \u0648\u0632\u0646\u0647<\/li>\n\n\n\n<li><strong>\u200c<\/strong>\u0633\u062a \u062f\u0648\u0645: \u06f6-\u06f8 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0627 \u0648\u0632\u0646\u0647 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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 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u0628\u0627\u06cc\u062f \u062f\u0633\u062a \u0635\u0627\u0641 \u0648 \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u06cc\u0646\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062a\u0627 \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0648\u0632\u0646\u0647 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\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 \u0633\u0639\u06cc 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-->\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\/best-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/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\" id=\"\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0631\u0633\u062a-\u067e\u0627\u0632-\u0627\u0633\u062a\u0631\u0627\u062d\u062a-\u062a\u0648\u0642\u0641\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0631\u0633\u062a \u067e\u0627\u0632 \u06cc\u0627 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062a\u0648\u0642\u0641 (rest pause)<\/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\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0631\u0633\u062a \u067e\u0627\u0632 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062a\u0648\u0642\u0641\u060c \u0686\u06cc\u0633\u062a\u061f \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062a\u0648\u0642\u0641 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0632 \u062d\u062f\u0627\u06a9\u062b\u0631 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0639\u0636\u0644\u0627\u062a \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0631\u0634\u062f \u0633\u0631\u06cc\u0639 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062a\u0648\u0633\u0637 <em>\u062c\u0648 \u0648\u06cc\u062f\u0631<\/em> \u0627\u0628\u062f\u0627\u0639 \u0634\u062f\u0647 \u0648 \u0628\u0631\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u067e\u0627\u0648\u0631 \u06a9\u0647 \u062f\u0686\u0627\u0631 \u062a\u0648\u0642\u0641 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u0634\u062f\u0647\u200c\u0627\u0646\u062f\u060c \u0645\u0648\u0631\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0633\u06cc\u0633\u062a\u0645 \u0631\u0633\u062a \u067e\u0627\u0632 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a-\u0648\u0642\u0641\u0647 \u0634\u0645\u0627 \u067e\u0633 \u0627\u0632 \u06af\u0631\u0645\u200c\u06a9\u0631\u062f\u0646 \u062a\u062e\u0635\u0635\u06cc\u060c \u06cc\u06a9 \u0633\u062a \u0631\u0627 \u062a\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc \u062a\u06a9\u0631\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f. \u067e\u0633 \u0627\u0632 \u06cc\u06a9 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0648\u062a\u0627\u0647 (\u06a9\u0647 \u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u0631\u0627\u06cc \u0647\u0631 \u0639\u0636\u0644\u0647 \u0648 \u0647\u0631 \u0647\u062f\u0641 \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a)\u060c \u0633\u062a \u0628\u0639\u062f\u06cc \u0631\u0627 \u0645\u06cc\u200c\u0632\u0646\u06cc\u062f\u060c \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062a\u0631\u062a\u06cc\u0628 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\u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u062a\u0648\u0642\u0641 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a\u060c \u0628\u0647 \u0686\u0627\u0644\u0634\u200c\u06a9\u0634\u06cc\u062f\u0646\u0650 \u062a\u0627\u0631\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u0645\u067e\u0627\u0698 \u062e\u0648\u0646 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0628\u0631\u0627\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632\u062c\u0645\u0644\u0647 \u0646\u06a9\u0627\u062a \u0645\u062b\u0628\u062a \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\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=\"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\/05\/rest-pause.jpg\" alt=\"\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0631\u0633\u062a \u067e\u0627\u0632\" class=\"wp-image-19510\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/05\/rest-pause.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/05\/rest-pause-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0631\u0633\u062a-\u067e\u0627\u0632-\u0628\u0631\u0627\u06cc-\u0645\u0646-\u0647\u0645-\u0645\u0646\u0627\u0633\u0628-\u0627\u0633\u062a\">\u0646\u06a9\u0627\u062a \u062a\u0645\u0631\u06cc\u0646\u06cc \u0633\u06cc\u0633\u062a\u0645 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062a\u0648\u0642\u0641<\/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\">\u0646\u06a9\u062a\u0647 \u0645\u0647\u0645\u06cc \u06a9\u0647 \u062f\u0631 \u0633\u06cc\u0633\u062a\u0645 \u0631\u0633\u062a \u0627\u0646\u062f \u067e\u0627\u0632 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f\u060c \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0627\u06cc\u062f \u0645\u0646\u0637\u0642\u06cc \u0648 \u0645\u062a\u0639\u0627\u062f\u0644 \u0628\u0627\u0634\u062f\u060c \u0648 \u062d\u062a\u0645\u0627 \u062a\u0648\u0633\u0637 \u0645\u0631\u0628\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0648 \u0622\u0634\u0646\u0627 \u0628\u0647 \u0627\u0646\u0648\u0627\u0639 \u0633\u06cc\u0633\u062a\u0645\u200c\u0647\u0627 \u0648 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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>\u0633\u062a<\/th><th>\u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td> \u0633\u062a \u0627\u0648\u0644<\/td><td>\u06f8 \u062a\u06a9\u0631\u0627\u0631 \u2013 \u06cc\u06a9 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06f1\u06f5 \u062b\u0627\u0646\u06cc\u0647\u200c\u0627\u06cc <\/td><\/tr><tr><td> \u0633\u062a \u062f\u0648\u0645<\/td><td>\u06f4 \u062a\u06a9\u0631\u0627\u0631 \u2013 \u06cc\u06a9 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06f1\u06f5 \u062b\u0627\u0646\u06cc\u0647\u200c\u0627\u06cc <\/td><\/tr><tr><td> \u0633\u062a \u0633\u0648\u0645<\/td><td>\u06f2 \u062a\u06a9\u0631\u0627\u0631 \u2013 \u06cc\u06a9 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06f1\u06f5 \u062b\u0627\u0646\u06cc\u0647\u200c\u0627\u06cc <\/td><\/tr><tr><td> \u0633\u062a \u0686\u0647\u0627\u0631\u0645<\/td><td>\u06f1 \u062a\u06a9\u0631\u0627\u0631 \u2013 \u06cc\u06a9 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06f1\u06f5 \u062b\u0627\u0646\u06cc\u0647\u200c\u0627\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\n<h2 class=\"wp-block-heading\" id=\"\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0646\u06af\u0627\u062a\u06cc\u0648-\u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc-\u0645\u0646\u0641\u06cc\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0646\u06af\u0627\u062a\u06cc\u0648 (\u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0645\u0646\u0641\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\u06af\u0631 \u0641\u0631\u062f \u0628\u062f\u0646\u0633\u0627\u0632 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0645\u0646\u0641\u06cc\u200c\u0627\u0634 \u0631\u0627 \u0628\u0647\u200c\u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u062f\u060c \u0642\u062f\u0631\u062a \u0627\u0648\u0644\u06cc\u0647 \u0627\u0648 \u0628\u0647 \u0686\u0627\u0644\u0634 \u06a9\u0634\u06cc\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u06cc \u0631\u0634\u062f \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0632 \u063a\u062f\u0647 \u0647\u06cc\u067e\u0648\u0641\u06cc\u0632 \u062a\u0631\u0634\u062d \u0634\u062f\u0647 \u0648 \u0633\u0627\u06cc\u0632 \u0639\u0636\u0644\u0627\u062a \u0627\u0648 \u0628\u06cc\u0634\u062a\u0631 \u062e\u0648\u0627\u0647\u062f \u0634\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u0645 \u0627\u06cc\u0646 \u062a\u06a9\u0646\u06cc\u06a9 \u062c\u062f\u06cc\u062f \u0631\u0627 \u06f3\u06f0-\u06f1\u06f0-\u06f3\u06f0 \u06af\u0630\u0627\u0634\u062a\u0647\u200c\u0627\u0646\u062f \u06a9\u0647 \u0639\u062f\u062f \u06f3\u06f0 \u0627\u0648\u0644 \u0628\u0647 \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062a\u06a9\u0631\u0627\u0631 \u0645\u0646\u0641\u06cc \u0622\u0631\u0627\u0645\u060c \u0639\u062f\u062f \u06f1\u06f0 \u0628\u0647 \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 \u0645\u062b\u0628\u062a\/\u0645\u0646\u0641\u06cc \u06a9\u0627\u0645\u0644\u0627\u064b \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 (\u06f1 \u062b\u0627\u0646\u06cc\u0647 \u0628\u0627\u0644\u0627\u060c \u06f2 \u062b\u0627\u0646\u06cc\u0647 \u067e\u0627\u06cc\u06cc\u0646) \u0648 \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0622\u062e\u0631 \u0628\u0647 \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062a\u06a9\u0631\u0627\u0631 \u0645\u0646\u0641\u06cc \u067e\u0627\u06cc\u0627\u0646\u06cc \u0627\u0634\u0627\u0631\u0647 \u062f\u0627\u0631\u062f. \u0628\u0647\u200c\u0637\u0648\u0631 \u062a\u0642\u0631\u06cc\u0628\u06cc\u060c \u06a9\u0644 \u0633\u062a \u06f9\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0637\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0634\u062f \u06a9\u0647 \u06f7\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0622\u0646 \u0648\u0642\u0641 \u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0645\u0646\u0641\u06cc \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\" id=\"\u0628\u0627-\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0646\u06af\u0627\u062a\u06cc\u0648-\u0686\u06af\u0648\u0646\u0647-\u0628\u0647-\u0639\u0636\u0644\u0647-\u0633\u0627\u0632\u06cc-\u0645\u06cc-\u0631\u0633\u0645\">\u0645\u0632\u0627\u06cc\u0627 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0646\u06af\u0627\u062a\u06cc\u0648<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0646\u06af\u0627\u062a\u06cc\u0648 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0645\u0646\u0641\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0648\u0634\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0647\u0627\u06cc\u067e\u0631\u0648\u062a\u0631\u0648\u0641\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0627\u0633\u062a. \u0627\u0646\u062c\u0627\u0645 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06cc\u06a9 \u0628\u0627\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0648\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u062a\u0627\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0646\u062a\u06cc\u062c\u0647 \u0628\u0647\u062a\u0631\u06cc \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0647 \u0628\u0631\u0627\u0633\u0627\u0633 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0646\u06af\u0627\u062a\u06cc\u0648 \u062a\u0646\u0638\u06cc\u0645 \u0634\u062f\u0647 \u0628\u0627\u0634\u062f\u060c \u0633\u0637\u062d \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0631\u0627 \u062a\u0627 \u062d\u062f \u0686\u0634\u0645\u06af\u06cc\u0631\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0631\u06a9\u0633\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u0632 <a href=\"https:\/\/fitamin.ir\/mag\/what-is-negative-training-system\/\" target=\"_blank\" data-type=\"post\" data-id=\"43650\" rel=\"noreferrer noopener\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0646\u06af\u0627\u062a\u06cc\u0648<\/a> \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u062f. \u0641\u0642\u0637 \u0645\u062b\u0644 \u0633\u0627\u06cc\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062d\u062a\u0645\u0627 \u0628\u0627\u06cc\u062f \u0632\u06cc\u0631 \u0646\u0638\u0631 \u0645\u0631\u0628\u06cc \u0628\u0627\u062a\u062c\u0631\u0628\u0647 \u0648 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \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\" id=\"\u0646\u0645\u0648\u0646\u0647-\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0646\u06af\u0627\u062a\u06cc\u0648-\u062f\u0631-\u0628\u0631\u0646\u0627\u0645\u0647-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc\">\u0646\u0645\u0648\u0646\u0647 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0646\u06af\u0627\u062a\u06cc\u0648 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\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>\u062d\u0631\u06a9\u062a<\/th><th>\u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td>\u067e\u0634\u062a \u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td> 3 \u0633\u062a \u06f8 \u062a\u0627\u06cc\u06cc<\/td><\/tr><tr><td>\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 <\/td><td> 3 \u0633\u062a \u06f8 \u062a\u0627\u06cc\u06cc <\/td><\/tr><tr><td>\u0633\u0627\u0642 \u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td> 3 \u0633\u062a \u06f8 \u062a\u0627\u06cc\u06cc <\/td><\/tr><tr><td>\u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645 \u06a9\u0634 <\/td><td> 3 \u0633\u062a \u06f8 \u062a\u0627\u06cc\u06cc <\/td><\/tr><tr><td>\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<\/td><td> 3 \u0633\u062a \u06f8 \u062a\u0627\u06cc\u06cc <\/td><\/tr><tr><td>\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 <\/td><td> 3 \u0633\u062a \u06f8 \u062a\u0627\u06cc\u06cc <\/td><\/tr><tr><td>\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644<\/td><td> 3 \u0633\u062a \u06f8 \u062a\u0627\u06cc\u06cc <\/td><\/tr><tr><td>\u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0686\u06a9\u0634\u06cc<\/td><td> 3 \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=\"\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u067e\u0627-\u062e\u0648\u0627\u0628\u06cc\u062f\u0647-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\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 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 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\u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u06a9\u0647 \u067e\u0627\u0647\u0627 \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0647\u0633\u062a\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u062f\u0633\u062a\u0647\u200c\u0647\u0627\u06cc \u06a9\u0646\u0627\u0631\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0627\u0646\u06af\u0634\u062a \u067e\u0627\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0648\u0646 \u062a\u06a9\u0627\u0646\u200c\u062f\u0627\u062f\u0646\u0650 \u0631\u0627\u0646\u200c\u0647\u0627\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u062a\u0627 \u062c\u0627\u06cc \u0645\u0645\u06a9\u0646 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 \u0633\u067e\u0633 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\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\/how-to-lose-thigh-fat-and-tone-your-legs\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0644\u0627\u063a\u0631\u06cc \u0631\u0627\u0646 \u062f\u0631 \u06a9\u0645\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0645\u0645\u06a9\u0646<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u062c\u0644\u0648\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0647\u0627\u0644\u062a\u0631-\u0627\u0632-\u062c\u0644\u0648.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0647\u0627\u0644\u062a\u0631 \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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li> \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u062f\u0631 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0646\u0627\u0633\u0628 \u0628\u0647 \u0634\u06a9\u0644\u06cc \u06a9\u0647 \u06a9\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631 \u0627\u0632 \u062e\u0637 \u0633\u0631\u0634\u0627\u0646\u0647 \u0628\u0627\u0634\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0631 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\u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u0627\u0642 \u0648 \u062c\u0644\u0648 \u067e\u0627 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0634\u0648\u062f\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u067e\u0627\u0647\u0627 \u0648 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0647\u0645\u06cc\u0634\u0647 \u062f\u0631 \u06cc\u06a9 \u0631\u0627\u0633\u062a\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u0628\u0627\u0632\u062f\u0645 (\u0628\u06cc\u0631\u0648\u0646\u200c\u062f\u0627\u062f\u0646\u0650 \u0646\u0641\u0633) \u0628\u0627 \u0648\u0627\u0631\u062f \u06a9\u0631\u062f\u0646\u0650 \u0641\u0634\u0627\u0631 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0627\u0632 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\u067e\u0627\u06cc\u06cc\u0646 \u062a\u0646\u0647 \u0628\u0631\u0627\u06cc \u062a\u0646\u0627\u0633\u0628 \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u0646\u062f\u0627\u0645<\/a><\/div>\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0633\u0627\u0642-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\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 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>\u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u062f\u0631 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0646\u0627\u0633\u0628 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0642\u0633\u0645\u062a \u0645\u0646\u0627\u0633\u0628 \u0642\u0631\u0627\u0631 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-->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u0647\u0645\u06cc\u0634\u0647 \u06a9\u0645\u06cc \u062e\u0645 \u0628\u0627\u0634\u062f\u060c \u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0646\u0628\u0627\u06cc\u062f \u0642\u0641\u0644 \u0634\u0648\u0646\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062c\u0627\u06cc \u0645\u0645\u06a9\u0646 \u0628\u0631 \u0631\u0648\u06cc \u067e\u0646\u062c\u0647\u200c\u0647\u0627\u06cc \u067e\u0627 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u062f\u0631 \u0637\u0648\u0644 \u062d\u0631\u06a9\u062a\u060c 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\u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/tips-for-bigger-calves\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0633\u062a \u062c\u0645\u0639\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0632\u06cc\u0631-\u0628\u063a\u0644-\u0633\u06cc\u0645\u06a9\u0634-\u062f\u0633\u062a-\u062c\u0645\u0639.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0633\u062a \u062c\u0645\u0639<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 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u062f\u0633\u062a\u06af\u0627\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0632\u06cc\u0631 \u062a\u0634\u06a9 \u062f\u0633\u062a\u06af\u0627\u0647 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u06cc\u0631\u0647 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0633\u0645\u062a \u0628\u062f\u0646 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u0647 \u0631\u0627 \u062a\u0627 \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \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>\u0628\u0631\u0627\u06cc \u0627\u0646\u0642\u0628\u0627\u0636 \u0628\u0647\u062a\u0631 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0648 \u0639\u0642\u0628 \u0628\u062f\u0646 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0633\u062e\u062a\u200c\u062a\u0631\u0634\u062f\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0641 \u062f\u0633\u062a \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u0627\u0634\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\/full-body-workout-using-the-cable-extension-machine\/\" 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\u0645\u06a9\u0634 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u062f\u0646 \u06a9\u0644 \u0628\u062f\u0646<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u06cc\u0646\u0647-\u0647\u0627\u0644\u062a\u0631-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<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\u0631 \u0631\u0648\u06cc \u06cc\u06a9 \u0645\u06cc\u0632 \u0635\u0627\u0641 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0627\u0632 \u0647\u0645 \u062f\u0631 \u062d\u062f \u0645\u0639\u0645\u0648\u0644\u06cc \u0628\u0627\u0634\u062f\u060c 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wp:list-item -->\n<li>\u0627\u0632 \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u062f\u0627\u062e\u0644 \u062f\u0647\u06cc\u062f (\u0639\u0645\u0644 \u062f\u064e\u0645) \u0648 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u062a\u0627 \u0646\u0642\u0637\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0647\u0627\u0644\u062a\u0631 \u0628\u0647 \u0633\u06cc\u0646\u0647 \u0634\u0645\u0627 \u0628\u0631\u0633\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0645\u06a9\u062b\u06cc \u0645\u062e\u062a\u0635\u0631\u060c \u062f\u0631 \u062d\u06cc\u0646 \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0647\u0627\u0644\u062a\u0631 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062e\u0648\u062f\u060c \u0639\u0645\u0644 \u0628\u0627\u0632\u062f\u0645 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>(\u0646\u0641\u0633\u062a\u0627\u0646 \u0631\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062f\u0647\u06cc\u062f) \u0631\u0648\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f\u060c \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f \u0648 \u067e\u0633 \u0627\u0632 \u06a9\u0645\u06cc \u0645\u06a9\u062b\u060c \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0647\u0627\u0644\u062a\u0631 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href=\"https:\/\/fitamin.ir\/mag\/best-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648\u0628\u0627\u0632\u0648\u0647\u0627\u0644\u062a\u0631-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0645\u06cc\u0644\u0647 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 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\u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u0631\u0634\u0627\u0646\u0647-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(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 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>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0627\u0633\u062a \u062f\u0631 \u0647\u0631 \u062f\u0633\u062a \u062e\u0648\u062f \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644 \u0631\u0627 \u062a\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0633\u0631 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u0632 \u0648 \u0632\u0627\u0648\u06cc\u0647 \u062d\u062f\u0648\u062f \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u0628\u062f\u0648\u0646 \u0622\u0646\u200c\u06a9\u0647 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0634\u0648\u06cc\u062f \u0648 \u06cc\u0627 \u0627\u0632 \u067e\u0627\u0647\u0627 \u06a9\u0645\u06a9 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0631\u062f\u0647 \u062a\u0627 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0628\u0631\u06cc\u062f\u060c \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\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\/best-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0686\u06a9\u0634\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644-\u0686\u06a9\u0634\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0686\u06a9\u0634\u06cc<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: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 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0635\u0627\u0641 \u0647\u0633\u062a\u0646\u062f \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0648 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648 \u0628\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0627\u0634\u062f\u061b \u00a0\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a \u062e\u0648\u062f \u0628\u0647 \u062d\u0627\u0644\u062a \u0686\u06a9\u0634 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0647 \u062a\u0627 \u0645\u0627\u0647\u06cc\u0686\u0647 \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0645\u0646\u0642\u0628\u0636 \u06af\u0631\u062f\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0642\u0633\u0645\u062a \u0622\u0631\u0646\u062c \u062b\u0627\u0628\u062a \u0628\u0648\u062f\u0647 \u0648 \u062f\u0645\u0628\u0644 \u0631\u0627 \u062a\u0627 \u0645\u0642\u0627\u0628\u0644 \u0634\u0627\u0646\u0647 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\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\/big-arms-workout-plan\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\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<p class=\"wp-block-paragraph\"><strong>\u0646\u06a9\u062a\u0647: <\/strong>\u062f\u0631 \u0627\u06cc\u0646 \u0646\u0645\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06f8 \u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc\u200c\u0627\u06cc \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0627\u0632 \u062a\u06a9\u0646\u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06f3\u06f0-\u06f1\u06f0-\u06f3\u06f0 \u0628\u0631\u0627\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0628\u062f\u0646\u0633\u0627\u0632 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0634\u062f\u0647 \u0631\u0627 \u0622\u0648\u0631\u062f\u0647\u200c\u0627\u06cc\u0645. <\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<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\/teenage-bodybuilding-guide\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\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\" id=\"block-8a207061-561e-4ae5-af8c-da345ead836d\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062f\u0631\u0627\u067e \u0633\u062a (Drop set)<\/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\" id=\"block-50b10e83-2f77-44eb-b9fa-a1f2a2d79164\">\u06cc\u06a9\u06cc \u0627\u0632 \u0633\u06cc\u0633\u062a\u0645 \u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u0648 \u0641\u0648\u0642 \u0627\u0644\u0639\u0627\u062f\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c <a href=\"https:\/\/fitamin.ir\/mag\/what-is-a-drop-set\/\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/what-is-a-drop-set\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062f\u0631\u0627\u067e \u0633\u062a<\/a> \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0622\u0646\u0642\u062f\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0631\u0648\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0648 \u062a\u062d\u0631\u06cc\u06a9 \u0648 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a\u060c \u0645\u0648\u062b\u0631 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0627\u0632 \u0622\u0646 \u0628\u0631\u0627\u06cc \u0634\u06a9\u0633\u062a\u0646 \u0641\u0644\u0627\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u062f\u0627\u062f\u0646 \u0634\u0648\u06a9 \u0628\u0647 \u0639\u0636\u0644\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-50b10e83-2f77-44eb-b9fa-a1f2a2d79164\">\u0627\u0645\u0627 \u062f\u0631\u0627\u067e \u0633\u062a \u062f\u0642\u06cc\u0642\u0627 \u0686\u06cc\u0633\u062a\u061f \u062f\u0631\u0627\u067e \u0633\u062a \u06cc\u06a9 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062e\u0627\u0635 \u0627\u0633\u062a \u06a9\u0647 \u0634\u0645\u0627 \u0628\u0627 \u0645\u0642\u062f\u0627\u0631 \u0645\u0634\u062e\u0635\u06cc \u0648\u0632\u0646\u0647\u060c \u0633\u062a \u0627\u0648\u0644 \u0631\u0627 \u0634\u0631\u0648\u0639 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627 \u062a\u0639\u062f\u0627\u062f \u0645\u0634\u062e\u0635\u06cc\u060c \u062d\u0631\u06a9\u062a \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f (\u0648 \u06cc\u0627 \u0628\u0647 \u062f\u0633\u062a\u0648\u0631 \u0645\u0631\u0628\u06cc \u0627\u06cc\u0646 \u0633\u062a \u062a\u0627 \u062d\u062f \u0646\u0627\u062a\u0648\u0627\u0646\u06cc \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f). \u067e\u0633 \u0627\u0632 \u06cc\u06a9 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062e\u06cc\u0644\u06cc \u06a9\u0648\u062a\u0627\u0647 (\u06a9\u0647 \u062d\u062a\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06a9\u0644\u0627 \u0627\u06cc\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062d\u0630\u0641 \u0634\u0648\u062f \u0648 \u0648\u062c\u0648\u062f \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f) \u0628\u0647 \u0633\u0631\u0627\u063a \u0633\u062a \u062f\u0648\u0645 \u0645\u06cc\u200c\u0631\u0648\u06cc\u062f. \u0633\u062a \u062f\u0648\u0645 \u0631\u0627 \u0647\u0645 \u0628\u0627 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631 \u0645\u0634\u062e\u0635\u06cc \u0628\u0627\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f . \u062a\u0645\u0627\u0645! \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0633\u0631\u0627\u063a \u062a\u0645\u0631\u06cc\u0646 \u0628\u0639\u062f\u06cc \u0628\u0631\u0648\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\">\u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u0627 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062f\u0631\u0627\u067e \u0633\u062a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-0ae22ebd-2ec5-4866-b360-4dd969abc6b1\">\u062f\u0631 \u062f\u0631\u0627\u067e \u0633\u062a \u0645\u0647\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0633\u0646\u06af\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b \u0627\u0645\u0627 \u0646\u0647 \u062a\u0627 \u062d\u062f\u06cc \u06a9\u0647 \u062a\u06a9\u0646\u06cc\u06a9 \u0648 \u0641\u0631\u0645 \u0627\u062c\u0631\u0627\u060c \u0641\u062f\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0632\u062f\u0646 \u0634\u0648\u062f. \u062a\u0639\u062f\u0627\u062f \u06a9\u0645\u062a\u0631 \u0628\u0647 \u0634\u06a9\u0644 \u062f\u0631\u0633\u062a \u0648 \u0635\u062d\u06cc\u062d\u060c \u0628\u0647\u062a\u0631 \u0648 \u0645\u0648\u062b\u0631\u062a\u0631 \u0627\u0632 \u062a\u0639\u062f\u0627\u062f \u0632\u06cc\u0627\u062f \u0628\u0647 \u0634\u06a9\u0644 \u0646\u0627\u062f\u0631\u0633\u062a \u0648 \u0627\u0634\u062a\u0628\u0627\u0647 \u0627\u0633\u062a. \u0627\u062b\u0631 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0631\u0648\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0647 \u062e\u0648\u0628\u06cc \u0627\u062b\u0628\u0627\u062a \u0634\u062f\u0647 \u0648 \u0634\u0648\u06a9 \u0642\u0627\u0628\u0644\u200c\u062a\u0648\u062c\u0647\u06cc \u0628\u0647 \u0639\u0636\u0644\u0647 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f\u061b \u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u0631\u0648\u0632 \u0628\u0639\u062f \u0627\u0632 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decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/05\/drop-set.jpg\" alt=\"\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631\u0627\u067e \u0633\u062a\" class=\"wp-image-19512\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/05\/drop-set.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/05\/drop-set-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-aa81a537-cc4c-444b-97c0-6f0a73299fb3\">\u0645\u0648\u062b\u0631\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0631\u0627\u067e \u0633\u062a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-b3cb6339-b950-467e-8111-66df9a319b1f\">\u0628\u0631\u062e\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u06cc \u06a9\u0647 \u0628\u0627 \u0633\u06cc\u0633\u062a\u0645 \u062f\u0631\u0627\u067e \u0633\u062a \u0642\u0627\u0628\u0644 \u0627\u0646\u062c\u0627\u0645 \u0647\u0633\u062a\u0646\u062f \u0648 \u0628\u0647\u200c\u062e\u0648\u0628\u06cc \u0647\u0645 \u0646\u062a\u06cc\u062c\u0647 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f\u060c \u0628\u0647 \u0627\u06cc\u0646 \u062a\u0631\u062a\u06cc\u0628 \u0627\u0633\u062a:<\/p>\n\n\n\n<ul id=\"block-0a338a6a-7ced-42cc-a2da-308b023be154\" class=\"wp-block-list\">\n<li>\u0627\u0633\u06a9\u0627\u062a<\/li>\n\n\n\n<li>\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647<\/li>\n\n\n\n<li>\u062c\u0644\u0648\u067e\u0627 \u0645\u0627\u0634\u06cc\u0646<\/li>\n\n\n\n<li>\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631<\/li>\n\n\n\n<li>\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644<\/li>\n\n\n\n<li>\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647<\/li>\n\n\n\n<li>\u0627\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u06cc\u067e<\/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\" id=\"block-b808f329-7b8c-41d0-a362-ac91ece08be4\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0633\u0648\u067e\u0631\u0633\u062a (Super set)<\/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\" id=\"block-490e79fd-2948-44d3-840a-c01a7b0141eb\">\u0633\u0648\u067e\u0631\u0633\u062a \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0639\u062f\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645. \u062f\u0631 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 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\u0627\u0644\u0628\u062a\u0647 \u0628\u0639\u062f \u062a\u0645\u0627\u0645 \u0634\u062f\u0646 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0648\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-1bdd5b3e-fd91-4de5-a5e3-25fb1c72d5a9\">\u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644\u060c \u0628\u06cc\u0627\u06cc\u06cc\u062f \u062f\u0631 \u0646\u0638\u0631 \u0628\u06af\u06cc\u0631\u06cc\u0645 \u06a9\u0647 \u0641\u0644\u0627\u06cc \u062f\u0645\u0628\u0644 \u0648 \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0642\u0631\u0627\u0631 \u0627\u0633\u062a \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0633\u0648\u067e\u0631\u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0634\u0645\u0627 \u062f\u0631 \u0627\u0628\u062a\u062f\u0627 \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 (\u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644) \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0645\u06cc\u200c\u0632\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u0627\u0632 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u0628\u0644\u0646\u062f \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f \u0648 \u0633\u0631\u0627\u063a \u0641\u0644\u0627\u06cc \u062f\u0645\u0628\u0644 \u0645\u06cc\u200c\u0631\u0648\u06cc\u062f. \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 \u0641\u0644\u0627\u06cc \u062f\u0645\u0628\u0644 \u0647\u0645 \u0645\u06cc\u200c\u0632\u0646\u06cc\u062f \u0648 \u062d\u0627\u0644\u0627 \u0648\u0642\u062a \u062f\u0627\u0631\u06cc\u062f \u062a\u0627 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0646\u0645\u0648\u0646\u0647 \u06cc\u06a9 \u0633\u062a \u0627\u0632 \u062a\u06a9\u0646\u06cc\u06a9 \u0633\u0648\u067e\u0631 \u0633\u062a \u0628\u0648\u062f.<\/p>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/what-is-superset-training\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0633\u06cc\u0633\u062a\u0645 \u0633\u0648\u067e\u0631\u0633\u062a \u0686\u06cc\u0633\u062a \u0648 \u0686\u06af\u0648\u0646\u0647 \u0628\u0627 \u0631\u0648\u0634 \u0633\u0648\u067e\u0631\u0633\u062a \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<h3 class=\"wp-block-heading\" id=\"block-9cba86f5-e774-4a60-8219-9f27488d2d26\">\u0646\u06a9\u0627\u062a\u06cc \u06a9\u0647 \u0628\u0627\u06cc\u062f \u062f\u0631\u0628\u0627\u0631\u0647 \u0633\u0648\u067e\u0631\u0633\u062a \u0628\u062f\u0627\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-6852deb8-8219-4f53-af94-91ce89a8e6ae\">\u0627\u06af\u0631 \u0642\u0635\u062f \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u0633\u06cc\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0631\u0627 \u062f\u0627\u0631\u06cc\u062f\u060c \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0646\u06a9\u0627\u062a \u0632\u06cc\u0631 \u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f:<\/p>\n\n\n\n<ul id=\"block-b6433651-8ef9-4deb-90b1-781fe4eacade\" class=\"wp-block-list\">\n<li>\u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u060c \u0633\u0646\u06af\u06cc\u0646\u06cc \u0648\u0632\u0646\u0647\u060c \u0645\u0642\u062f\u0627\u0631 \u0627\u0633\u062a\u0631\u0627\u062d\u062a\u060c \u062a\u0639\u062f\u0627\u062f \u0633\u062a \u0648 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0645\u0647 \u0648 \u0647\u0645\u0647 \u0628\u0647 \u0646\u0638\u0631 \u0645\u0631\u0628\u06cc \u0634\u0645\u0627 \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f.<\/li>\n\n\n\n<li>\u0627\u0632 \u0622\u0646\u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0633\u0648\u067e\u0631\u0633\u062a \u06cc\u06a9 \u062a\u06a9\u0646\u06cc\u06a9 <a href=\"https:\/\/fitamin.ir\/mag\/pre-exhaust-your-muscles\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/pre-exhaust-your-muscles\/\" rel=\"noreferrer noopener\">\u067e\u06cc\u0634 \u062e\u0633\u062a\u06af\u06cc<\/a> \u0627\u0633\u062a\u060c \u0645\u0642\u062f\u0627\u0631 \u0648\u0632\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u0628\u0647 \u0637\u0648\u0631 \u0642\u0627\u0628\u0644\u200c\u062a\u0648\u062c\u0647\u06cc \u06a9\u0645\u062a\u0631 \u0627\u0632 \u0632\u0645\u0627\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0641\u0642\u0637 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u0631\u06cc\u062f.<\/li>\n\n\n\n<li>\u0628\u0647 \u062e\u0627\u0637\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0633\u0648\u067e\u0631\u0633\u062a \u0627\u0646\u0631\u0698\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0627\u0632 \u0634\u0645\u0627 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f \u0648 \u0628\u0627\u06cc\u062f \u0628\u0627 \u062d\u062c\u0645 \u06a9\u0645\u060c \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0627\u06af\u0631 \u062f\u0631 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u06cc\u200c\u062a\u062c\u0631\u0628\u0647 \u0647\u0633\u062a\u06cc\u062f\u060c \u0628\u0627 \u062d\u062c\u0645 \u0645\u0646\u0627\u0633\u0628 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li>\u0648\u0642\u062a\u06cc \u0628\u0647 \u0622\u0646 \u0639\u0627\u062f\u062a \u06a9\u0631\u062f\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0647\u0631 \u0686\u0646\u062f \u0648\u0642\u062a \u06cc\u06a9\u200c\u0628\u0627\u0631\u060c \u06cc\u06a9 \u06cc\u0627 \u062f\u0648 \u0633\u0648\u067e\u0631\u0633\u062a \u062f\u06cc\u06af\u0631 \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u062a\u0627\u0646 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li>\u0627\u06af\u0631 \u0642\u0628\u0644\u0627\u064b \u0627\u06cc\u0646 \u0631\u0648\u0634 \u0631\u0627 \u0627\u0645\u062a\u062d\u0627\u0646 \u0646\u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f\u060c \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0645\u0631\u0628\u06cc \u0628\u0631\u0627\u06cc\u200c\u062a\u0627\u0646 \u0628\u0631\u0646\u0627\u0645\u0647\u200c \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u062f \u0648 \u062d\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u0622\u0646\u060c \u06a9\u0646\u0627\u0631 \u0634\u0645\u0627 \u0628\u0627\u0634\u062f\u061b \u0686\u0631\u0627\u06a9\u0647 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 \u06a9\u0645\u06a9 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0634\u062a\u0647\u200c\u0628\u0627\u0634\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u0645\u0646\u0638\u0648\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u0627\u0646 \u0648 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u06a9\u0645\u06a9 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u0647\u0645 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0627\u06cc \u0645\u0646\u0627\u0633\u0628 \u0634\u0645\u0627 \u0637\u0631\u0627\u062d\u06cc \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0647\u0645 \u062a\u0627 \u0627\u0646\u062a\u0647\u0627\u06cc \u0645\u0633\u06cc\u0631 \u06a9\u0646\u0627\u0631\u062a\u0627\u0646 \u0647\u0633\u062a\u0646\u062f \u0648 \u0628\u0647 \u0633\u0648\u0627\u0644\u0627\u062a \u0634\u0645\u0627 \u067e\u0627\u0633\u062e \u062e\u0648\u0627\u0647\u0646\u062f \u062f\u0627\u062f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-2c2defde-cd87-42f7-a915-a80cdf6e8265\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627\u06cc\u062c \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0633\u0648\u067e\u0631 \u0633\u062a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-f97dfa7c-25c8-4104-b5b3-705e10aff519\">\u0628\u0631\u062e\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0633\u0648\u067e\u0631\u0633\u062a \u0627\u062c\u0631\u0627 \u06a9\u0631\u062f\u060c \u0628\u0647 \u0627\u06cc\u0646 \u062a\u0631\u062a\u06cc\u0628 \u0627\u0633\u062a:<\/p>\n\n\n\n<ul id=\"block-f021cdd5-1367-4c19-b76f-91deaabfa7ac\" class=\"wp-block-list\">\n<li>\u062c\u0644\u0648\u067e\u0627 \u0645\u0627\u0634\u06cc\u0646 + \u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647<\/li>\n\n\n\n<li>\u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0644\u0627\u0631\u06cc + \u062f\u06cc\u067e \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646<\/li>\n\n\n\n<li>\u0633\u0631\u0634\u0627\u0646\u0647 \u0647\u0627\u0644\u062a\u0631 \u0646\u0634\u0633\u062a\u0647<\/li>\n\n\n\n<li>\u0641\u0644\u0627\u06cc + \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647<\/li>\n\n\n\n<li>\u0632\u06cc\u0631\u0628\u063a\u0644 \u0647\u0627\u0644\u062a\u0631 \u062e\u0645 + \u067e\u0644\u0627\u0648\u0631 (\u067e\u0648\u0644 \u0622\u0648\u0631)<\/li>\n\n\n\n<li>\u0627\u0633\u06a9\u0627\u062a<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u062c\u0644\u0648\u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648-\u067e\u0627-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u067e\u0627 \u062f\u0633\u062a\u06af\u0627\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 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 \u0648\u0632\u0646\u0647 \u0645\u0646\u0627\u0633\u0628 \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0631\u062f\u0647\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0645\u062d\u0644 \u0645\u0646\u0627\u0633\u0628 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647\u060c \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u062c\u0644\u0648 \u067e\u0627 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u06af\u06cc\u0631\u0647\u200c\u0647\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u06cc\u062f \u0645\u062d\u0644 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0646 \u067e\u0627 \u0631\u0627 \u0628\u0647 \u06af\u0648\u0646\u0647 \u0627\u06cc \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f \u06a9\u0647 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\u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u067e\u0627-\u062e\u0648\u0627\u0628\u06cc\u062f\u0647-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\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 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 \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0642\u062f \u062e\u0648\u062f \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0631\u062f\u0647\u060c \u0633\u067e\u0633 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u064e\u062f\u0650 \u067e\u0627\u06cc\u06cc\u0646\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0628\u0627\u06cc\u062f \u067e\u0634\u062a \u067e\u0627\u06cc \u0634\u0645\u0627 \u0648 \u0686\u0646\u062f \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631 \u0632\u06cc\u0631 \u0633\u0627\u0642 \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>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0635\u0627\u0641 \u0648 \u062b\u0627\u0628\u062a \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u06a9\u0647 \u067e\u0627\u0647\u0627 \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0647\u0633\u062a\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u062f\u0633\u062a\u0647\u200c\u0647\u0627\u06cc \u06a9\u0646\u0627\u0631\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0627\u0646\u06af\u0634\u062a \u067e\u0627\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0648\u0646 \u062a\u06a9\u0627\u0646\u200c\u062f\u0627\u062f\u0646\u0650 \u0631\u0627\u0646\u200c\u0647\u0627\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u062a\u0627 \u062c\u0627\u06cc \u0645\u0645\u06a9\u0646 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 \u0633\u067e\u0633 \u067e\u0627\u0647\u0627 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\u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648-\u0628\u0627\u0632\u0648-\u0644\u0627\u0631\u06cc-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0644\u0627\u0631\u06cc \u062f\u0633\u062a\u06af\u0627\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 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\u0631 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0644\u0627\u0631\u06cc \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0634\u062a \u0628\u0627\u0632\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0631 \u0631\u0648\u06cc \u067e\u064e\u062f \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0648 \u062f\u0633\u062a\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0648\u06cc \u067e\u064e\u062f 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wp:list-item -->\n<li>\u0632\u0645\u0627\u0646\u06cc\u200c\u06a9\u0647 \u0628\u0647 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u062d\u0631\u06a9\u062a \u0631\u0633\u06cc\u062f\u06cc\u062f\u060c \u062f\u0633\u062a\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0645\u0641\u0627\u0635\u0644 \u0634\u0627\u0646\u0647 \u0648 \u0622\u0631\u0646\u062c \u0648 \u0645\u0686 \u062f\u0633\u062a \u0628\u0627\u0647\u0645 \u062f\u0631 \u06cc\u06a9 \u0631\u0627\u0633\u062a\u0627 \u0628\u0627\u0634\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\/big-arms-workout-plan\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062f\u06cc\u067e \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u062f\u06cc\u067e-\u0631\u0648\u06cc-\u0632\u0645\u06cc\u0646.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062f\u06cc\u067e \u0631\u0648\u06cc \u0632\u0645\u06cc\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>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0637\u0648\u0631\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u067e\u0634\u062a \u0628\u062f\u0646\u062a\u0627\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u062a\u06a9\u06cc\u0647\u200c\u06af\u0627\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u0631\u0648\u0628\u0647 \u062c\u0644\u0648 \u0628\u0627\u0634\u062f \u0628\u062f\u0646 \u0627\u0632 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u06a9\u0627\u0645\u0644\u0627 \u062c\u062f\u0627\u0628\u0627\u0634\u062f \u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645 \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 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u062e\u0645 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--><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0647\u0627\u0644\u062a\u0631 \u0646\u0634\u0633\u062a\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0633\u0631\u0634\u0627\u0646\u0647-\u0647\u0627\u0644\u062a\u0631-\u0646\u0634\u0633\u062a\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0647\u0627\u0644\u062a\u0631 \u0646\u0634\u0633\u062a\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 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\u0631 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc\u060c \u062f\u0631 \u0632\u06cc\u0631 \u0647\u0627\u0644\u062a\u0631\u06cc \u06a9\u0647 \u062f\u0631 \u0627\u0631\u062a\u0641\u0627\u0639\u06cc \u0628\u0627\u0644\u0627\u062a\u0631 \u0627\u0632 \u0633\u0631 \u0634\u0645\u0627 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647\u060c \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<br>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0648 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0627\u0633\u062a\u060c 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\u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644\u060c \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u062f\u0645\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u062a\u0627 \u0633\u0637\u062d \u0633\u0631\u0634\u0627\u0646\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<br>\u0633\u067e\u0633 \u0645\u0648\u0642\u0639 \u0628\u0627\u0632\u062f\u0645\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\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\/best-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0641\u0644\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0641\u0644\u0627\u06cc-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0641\u0644\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0631\u0648\u0627\u0646\u0647 (\u0628\u0627\u062a\u0631\u0641\u0644\u0627\u06cc) \u06a9\u0645\u0631 \u0635\u0627\u0641 \u0648 \u0628\u0647 \u067e\u0634\u062a \u062f\u0633\u062a\u06af\u0627\u0647 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class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/ab-workout\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0648\u0631\u0632\u0634 \u0634\u06a9\u0645: \u06f1\u06f5 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u067e\u0631\u0633-\u0633\u06cc\u0646\u0647-\u0631\u0648\u06cc-\u0632\u0645\u06cc\u0646.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062f\u0645\u0628\u0644 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646<button class=\"btn btn-link p-0 float-left\" onclick=\"$(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>\u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u062e\u0645 \u0648 \u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0627\u0628\u062a\u062f\u0627\u06cc \u062d\u0631\u06a9\u062a \u0628\u0627\u06cc\u062f \u062f\u0633\u062a \u0635\u0627\u0641 \u0648 \u06a9\u0634\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u06cc\u0646\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062a\u0627 \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0648\u0632\u0646\u0647 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\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 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0632\u0627\u0648\u06cc\u0647 \u0622\u0631\u0646\u062c \u0648 \u0628\u0627\u0632\u0648\u06cc \u0634\u0645\u0627 \u06cc\u06a9 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0642\u0633\u0645\u062a \u0628\u0627\u0644\u0627\u06cc\u06cc \u062d\u0631\u06a9\u062a \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 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\/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0632\u06cc\u0631 \u0628\u063a\u0644 \u062e\u0645 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0632\u06cc\u0631\u0628\u063a\u0644-\u062e\u0645-\u0647\u0627\u0644\u062a\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631 \u0628\u063a\u0644 \u062e\u0645 \u0647\u0627\u0644\u062a\u0631<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>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u062f\u0646 \u0627\u0633\u062a\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0627\u0646\u062f\u06a9\u06cc \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0645\u062a\u0645\u0627\u06cc\u0644 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u067e\u0634\u062a \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647\u200c\u0627\u06cc\u062f\u060c \u0628\u062f\u0646 \u0631\u0627 \u0627\u0632 \u0646\u0627\u062d\u06cc\u0647 \u06a9\u0645\u0631 \u062a\u0627 \u0645\u0631\u062d\u0644\u0647\u200c\u0627\u06cc \u06a9\u0647 \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0645\u0648\u0627\u0632\u06cc \u0628\u0627\u0634\u062f\u060c \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0631 \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u062a\u0627 \u0646\u06af\u0627\u0647 \u0634\u0645\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0648 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0627\u0644\u062a\u0631 \u0628\u0627\u06cc\u062f \u062f\u0631 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\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>(\u0627\u0632 \u0628\u062f\u0646\u062a\u0627\u0646 \u0641\u0627\u0635\u0644\u0647 \u0646\u06af\u06cc\u0631\u0646\u062f) \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u062d\u0631\u06a9\u062a\u060c \u0645\u0627\u0647\u06cc\u0686\u0647 \u067e\u0634\u062a \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0647 \u0648 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f. \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\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\/work-your-lats\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a \u0644\u062a<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0644\u0627\u0648\u0631 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/11\/\u067e\u0644\u0627\u0648\u0631-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0644\u0627\u0648\u0631 \u062f\u0645\u0628\u0644<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>\u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0628\u0627 \u0648\u0632\u0646 \u0645\u062a\u0648\u0633\u0637 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a \u06cc\u0627 \u06cc\u06a9 \u062a\u062e\u062a \u0628\u0627\u0631\u06cc\u06a9 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0627\u0645\u0644 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0627 \u0647\u0631 \u062f\u0648 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u062e\u0645 \u0647\u0633\u062a\u0646\u062f \u062f\u0631 \u0628\u0627\u0644\u0627\u06cc \u0633\u06cc\u0646\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0632\u06cc\u0631 \u062f\u0645\u0628\u0644 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u062e\u0645 \u0647\u0633\u062a\u0646\u062f\u060c \u0648\u0632\u0646\u0647 \u0631\u0627 \u062f\u0631 \u062d\u0631\u06a9\u062a\u06cc \u0645\u0646\u062d\u0646\u06cc\u200c\u0648\u0627\u0631 \u062a\u0627 \u067e\u0634\u062a \u0633\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u0645\u062d\u0644\u06cc \u06a9\u0647 \u06a9\u0634\u0634 \u0631\u0627 \u062f\u0631 \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0648\u062f \u062d\u0633 \u06a9\u0646\u06cc\u062f \u0648\u0632\u0646\u0647 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0648\u0632\u0646\u0647 \u0631\u0627 \u062f\u0631 \u0647\u0645\u0627\u0646 \u0645\u0633\u06cc\u0631 \u0645\u0646\u062d\u0646\u06cc \u0648\u0627\u0631 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\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\/work-your-lats\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a \u0644\u062a<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u06cc\u0633\u062a\u0627\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0627\u06cc\u0633\u062a\u0627.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u0627\u06cc\u0633\u062a\u0627<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\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\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>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u062c\u0644\u0648\u06cc \u0628\u062f\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u06cc\u0627 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634\u200c\u0647\u0627 \u062c\u0645\u0639 \u0634\u0648\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u062d\u0627\u0644\u062a \u0646\u0634\u0633\u062a\u0646 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u060c \u0637\u0648\u0631\u06cc\u200c \u06a9\u0647 \u067e\u0634\u062a\u200c\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0648 \u0633\u0631\u0648\u0633\u06cc\u0646\u0647 \u0634\u0645\u0627 \u0631\u0648 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u0627\u0632 \u0646\u0648\u06a9 \u067e\u0646\u062c\u0647 \u0634\u0645\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0645\u0631\u0628\u06cc \u062a\u0639\u06cc\u06cc\u0646 \u06a9\u0631\u062f\u0647\u060c \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\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\/squats-benefits-and-tips\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646<\/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\" id=\"block-d9089358-711d-4977-baa4-8bfaabb44841\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062c\u0627\u06cc\u0646\u062a \u0633\u062a (Giant set)<\/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\" id=\"block-8f331a56-527e-44cf-8c9f-e96abcf86f9e\"><a href=\"https:\/\/fitamin.ir\/mag\/what-is-giant-set-training-system\/\" target=\"_blank\" data-type=\"post\" data-id=\"42032\" rel=\"noreferrer noopener\">\u062c\u0627\u06cc\u0646\u062a \u0633\u062a<\/a> \u06cc\u0627 \u0633\u062a\u200c\u0647\u0627\u06cc \u063a\u0648\u0644\u200c\u0622\u0633\u0627 \u0628\u0647 \u0646\u0648\u0639\u06cc \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0648 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u0627\u0634\u0627\u0631\u0647 \u062f\u0627\u0631\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0627 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc\u200c \u0634\u0645\u0627 \u062a\u0627 \u062d\u062f \u0632\u06cc\u0627\u062f\u06cc \u062a\u062d\u0631\u06cc\u06a9 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u0645\u0627 \u062c\u0627\u06cc\u0646\u062a \u0633\u062a \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0633\u062a\u200c\u0647\u0627\u06cc \u063a\u0648\u0644 \u0622\u0633\u0627 \u0647\u06cc\u0686 \u0631\u0628\u0637\u06cc \u0628\u0647 \u0648\u0632\u0646\u0647 \u0647\u0627\u06cc \u062e\u06cc\u0644\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0646\u062f\u0627\u0631\u062f. \u0628\u0644\u06a9\u0647 \u06a9\u0644\u0645\u0647 \u063a\u0648\u0644 \u0645\u0631\u0628\u0648\u0637 \u0628\u0647 \u0633\u0648\u067e\u0631\u0633\u062a\u200c\u0647\u0627\u06cc \u0628\u0632\u0631\u06af\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0627\u0632 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u062f \u06a9\u0647 \u062a\u0639\u062f\u0627\u062f\u06cc \u062a\u0645\u0631\u06cc\u0646 (\u062d\u062f\u0627\u0642\u0644 \u0686\u0647\u0627\u0631) \u0631\u0627 \u0628\u0647 \u062a\u0631\u062a\u06cc\u0628 \u0645\u062a\u0648\u0627\u0644\u06cc \u0648 \u0628\u062f\u0648\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062f\u0631 \u0628\u06cc\u0646 \u0622\u0646\u200c\u0647\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06cc\u06a9 \u062c\u0627\u06cc\u0646\u062a \u0633\u062a \u0631\u0627 \u0628\u0631 \u0631\u0648\u06cc \u06cc\u06a9 \u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u062e\u0627\u0635 \u0645\u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f\u060c \u06cc\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-1c97c407-3d6a-48e8-b8b8-5b19f27679de\">\u0627\u0632 \u0622\u0646\u062c\u0627\u06cc\u06cc \u06a9\u0647 \u062c\u0627\u06cc\u0646\u062a \u0633\u062a \u06cc\u06a9 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u0633\u062e\u062a \u0648 \u063a\u0648\u0644\u200c\u0622\u0633\u0627 \u0627\u0633\u062a\u060c \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9\u200c\u062a\u0631 \u0648 \u062f\u0631 \u0639\u0648\u0636 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0641\u0631\u0645 \u0648 \u062a\u06a9\u0646\u06cc\u06a9 \u0645\u0641\u06cc\u062f\u062a\u0631 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-2d510ece-1c29-4a93-82ef-835e5e182c36\">\u0646\u0645\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062c\u0627\u06cc\u0646\u062a \u0633\u062a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-ae0a3fcf-4329-4e9a-bd88-552e328904a5\">\u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u06cc\u06a9 \u0646\u0645\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u062c\u0627\u06cc\u0646\u062a \u0633\u062a \u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0645\u06cc\u200c\u0622\u0648\u0631\u06cc\u0645:<\/p>\n\n\n\n<ul id=\"block-706672bc-a639-4307-9e8a-1e070ff0db47\" class=\"wp-block-list\">\n<li>\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633<\/li>\n\n\n\n<li>\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u062f\u06cc\u067e<\/li>\n\n\n\n<li>\u0627\u0633\u06a9\u0627\u062a<\/li>\n\n\n\n<li>\u067e\u0631\u0633 \u067e\u0627<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-bac8345f-df07-4748-8ac7-8bac24a8abc6\">\u0647\u0631 \u06a9\u062f\u0627\u0645 \u0631\u0627 \u0628\u0627 \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-5fa2fdc3-8815-48be-a3f3-b734fffc58e6\"><strong>\u0646\u06a9\u062a\u0647<\/strong>: \u0627\u06af\u0631 \u062c\u0627\u06cc\u0646\u062a \u0633\u062a \u0631\u0627 \u062f\u0631 \u0686\u0647\u0627\u0631 \u062a\u0627 \u067e\u0646\u062c \u0633\u062a \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f\u060c \u0628\u0631\u0627\u0628\u0631 \u0628\u0627 \u06f1\u06f6 \u062a\u0627 \u06f2\u06f0 \u0633\u062a \u0627\u0646\u0641\u0631\u0627\u062f\u06cc \u0627\u0633\u062a. \u0627\u06af\u0631 \u0628\u06cc\u0646 \u0647\u0631 \u0633\u062a \u062c\u0627\u06cc\u0646\u062a \u0633\u0647 \u062f\u0642\u06cc\u0642\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0631\u062f\u06cc\u062f\u060c \u0628\u0627\u06cc\u062f \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u06a9\u0644 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u062f\u0631 \u062d\u062f\u0648\u062f \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0628\u0647 \u067e\u0627\u06cc\u0627\u0646 \u0628\u0631\u0633\u0627\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"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\/05\/Giant-set.jpg\" alt=\"\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062c\u0627\u06cc\u0646\u062a \u0633\u062a\" class=\"wp-image-19519\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/05\/Giant-set.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/05\/Giant-set-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\" id=\"block-2bf2bb34-e0f8-44ae-b311-4002f83f9c6f\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u062a\u0631\u06cc\u067e \u0633\u062a (Strip set)<\/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\" id=\"block-4ca7da60-b9f3-4944-b224-0c1f1d66be3e\">\u0627\u0633\u062a\u0631\u06cc\u067e \u0633\u062a \u062a\u0627 \u062d\u062f\u0648\u062f\u06cc \u0634\u0628\u06cc\u0647 \u062f\u0631\u0627\u067e \u0633\u062a \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0634\u0645\u0627 \u0628\u0647 \u06cc\u0627\u0631 \u06a9\u0645\u06a9\u06cc \u0648 \u0645\u06cc\u0644\u0647 \u0647\u0627\u0644\u062a\u0631 \u0648 \u0635\u0641\u062d\u0647 \u0648\u0632\u0646\u0647 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f. \u0627\u0645\u0627 \u0628\u0627 <a href=\"https:\/\/fitamin.ir\/mag\/gym-machines\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/fitamin.ir\/mag\/gym-machines\/\" rel=\"noreferrer noopener\">\u062f\u0645\u0628\u0644 \u06cc\u0627 \u062f\u0633\u062a\u06af\u0627\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a> \u0646\u06cc\u0632 \u0627\u062c\u0631\u0627 \u0634\u062f\u0646\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-4ca7da60-b9f3-4944-b224-0c1f1d66be3e\">\u0627\u06cc\u0646 \u0634\u06cc\u0648\u0647 \u0628\u0627 \u0627\u062c\u0631\u0627\u06cc \u06cc\u06a9 \u0633\u062a \u062f\u0631 \u062a\u06a9\u0631\u0627\u0631 \u0645\u0634\u062e\u0635 \u0634\u062f\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0627\u0645\u0627 \u067e\u0633 \u0627\u0632 \u067e\u0627\u06cc\u0627\u0646 \u0633\u062a\u060c \u06cc\u0627\u0631 \u06a9\u0645\u06a9\u06cc \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0634\u0645\u0627 \u062f\u0648\u0628\u0627\u0631\u0647 \u0633\u062a \u0628\u0639\u062f\u06cc \u0631\u0627 \u0628\u0627 \u062a\u0639\u062f\u0627\u062f \u0645\u0634\u062e\u0635 \u062a\u06a9\u0631\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f. \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u0647\u0627 \u06af\u0627\u0647 \u0628\u0633\u062a\u0647 \u0628\u0647 \u0646\u0638\u0631 \u0645\u0631\u0628\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u00ab\u062a\u06a9\u0631\u0627\u0631 \u062a\u0627 \u062d\u062f \u0646\u0627\u062a\u0648\u0627\u0646\u06cc\u00bb \u0628\u0627\u0634\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f\u0647 \u0628\u0647 \u0639\u0636\u0644\u0647 \u0628\u0633\u06cc\u0627\u0631 \u0634\u062f\u06cc\u062f \u0627\u0633\u062a \u0648 \u0628\u0627\u0639\u062b \u0631\u0634\u062f \u062d\u062f\u0627\u06a9\u062b\u0631\u06cc \u0639\u0636\u0644\u0647 \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<h2 class=\"wp-block-heading\" id=\"block-0b5e17fc-38b7-458e-a368-52de1d3c8960\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062a\u06a9\u0631\u0627\u0631 \u062a\u0627 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc &nbsp;(Train to Failure)<\/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\" id=\"block-82b51434-2c08-4b40-9d4b-f9c0ede3a736\">\u062a\u06a9\u0631\u0627\u0631 \u062a\u0627 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc\u060c \u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u0627\u0632 \u0627\u0633\u0645 \u0622\u0646 \u067e\u06cc\u062f\u0627\u0633\u062a \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062a\u0627 \u062d\u062f\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0639\u0636\u0644\u0647 \u062a\u062d\u062a \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u0648\u0627\u0642\u0639\u06cc \u06a9\u0644\u0645\u0647 \u062f\u0686\u0627\u0631 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc \u0648 \u0634\u06a9\u0633\u062a \u0628\u0627\u0634\u062f \u0648 \u0634\u0645\u0627 \u0627\u0632 \u0646\u0638\u0631 \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06cc\u06a9 \u062a\u06a9\u0631\u0627\u0631 \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0628\u0627 \u0641\u0631\u0645 \u062f\u0631\u0633\u062a \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f. \u0628\u0647 \u0639\u0628\u0627\u0631\u062a\u06cc \u0628\u0647 \u0634\u06a9\u0633\u062a \u0639\u0636\u0644\u0647 \u0631\u0633\u06cc\u062f\u0647\u200c\u0627\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-45d69253-e0e8-4403-96ff-3233f68c737b\">\u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0645\u0639\u0645\u0648\u0644\u06cc \u0627\u062d\u062a\u06cc\u0627\u062c\u06cc \u0628\u0647 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0646\u062f\u0627\u0631\u0646\u062f \u0648 \u0646\u0628\u0627\u06cc\u062f \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f. \u0631\u0633\u06cc\u062f\u0646 \u0639\u0636\u0644\u0647 \u0628\u0647 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc \u06a9\u0627\u0631 \u0648\u0627\u0642\u0639\u0627 \u0633\u062e\u062a \u0648 \u0628\u0633\u06cc\u0627\u0631 \u062f\u0631\u062f\u0646\u0627\u06a9\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-e305c6ae-1944-43ae-bd10-336c81ba8a2d\">\u062f\u0631 \u0635\u0648\u0631\u062a\u06cc \u06a9\u0647 \u0645\u0628\u062a\u062f\u06cc \u0648 \u06cc\u0627 \u0646\u06cc\u0645\u0647 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0628\u0627\u0634\u06cc\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0628\u0647 \u0628\u062f\u0646 \u0648 \u0630\u0647\u0646 \u0634\u0645\u0627 \u0622\u0633\u06cc\u0628 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u062f\u0631 \u062d\u0642\u06cc\u0642\u062a \u0627\u062d\u062a\u06cc\u0627\u062c\u06cc \u0647\u0645 \u0628\u0647 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0646\u06cc\u0633\u062a. \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0628\u0647 \u0627\u06cc\u0646 \u0631\u0648\u0634 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0645\u0633\u0627\u0628\u0642\u0647\u200c\u0627\u06cc\u060c \u067e\u0627\u0648\u0631\u0644\u06cc\u0641\u062a\u0631\u0647\u0627 \u0648 \u06cc\u0627 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0628\u0633\u06cc\u0627\u0631 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0647\u0633\u062a\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\" id=\"block-865684ad-ee85-4bdb-a04c-ad51c7f23250\">\u0645\u062b\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062a\u06a9\u0631\u0627\u0631 \u062a\u0627 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-38b2237a-179d-435b-ad29-2381e1995da8\">\u0641\u0631\u0636 \u06a9\u0646\u06cc\u062f \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0634\u0645\u0627 \u0646\u0648\u0634\u062a\u0647 \u0634\u062f\u0647: \u06f3 \u0633\u062a \u062f\u0631 \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631 \u062c\u0644\u0648\u0628\u0627\u0632\u0648.<br>\u0686\u0637\u0648\u0631 \u0633\u06cc\u0633\u062a\u0645 \u062a\u06a9\u0631\u0627\u0631 \u062a\u0627 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc \u0631\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u067e\u06cc\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u061f<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-9c06f421-837d-4126-88e3-b2d3a3e91bdd\">\u0628\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u0648\u0632\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0628\u0627 \u062a\u06a9\u0631\u0627\u0631 \u062f\u0647\u0645\u060c \u0639\u0636\u0644\u0647 \u062f\u06cc\u06af\u0631 \u0628\u0647 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc \u0631\u0633\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f \u0648 \u0628\u0639\u062f \u0627\u0632 \u0622\u0646 \u0642\u0627\u062f\u0631 \u0628\u0647 \u0627\u0646\u062c\u0627\u0645 \u0647\u06cc\u0686 \u062a\u06a9\u0631\u0627\u0631\u06cc \u0646\u06cc\u0633\u062a\u06cc\u062f.<\/p>\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\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/video_2022-01-20_10-11-04.\u062c\u0644\u0648\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644\u0627\u06cc\u0633\u062a\u0627\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\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 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 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648  \u0648 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062b\u0627\u0628\u062a \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u062c\u0627\u06cc\u06cc \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u06a9\u0647 \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u062d\u0631\u06a9\u062a \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648 \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \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\/big-arms-workout-plan\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/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\" id=\"block-79030620-ad77-4617-b441-ad6d8e5dda8f\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062f\u0627\u06cc\u0631\u0647\u200c\u0627\u06cc (Circuit training)<\/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\" id=\"block-2cbb60d7-27f7-48fe-99fa-e34230e3fd27\">\u06cc\u06a9\u06cc \u062f\u06cc\u06af\u0631 \u0627\u0632 \u0633\u06cc\u0633\u062a\u0645 \u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0633\u062a\u200c\u0647\u0627\u06cc \u062f\u0627\u06cc\u0631\u0647\u200c\u0627\u06cc \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0634\u0645\u0627 \u0686\u0646\u062f \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u0645\u062e\u062a\u0644\u0641 \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u0647\u0645 \u0648 \u0628\u062f\u0648\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f \u0648 \u0648\u0642\u062a\u06cc \u06cc\u06a9 \u062f\u0648\u0631 \u062a\u0645\u0631\u06cc\u0646 \u062a\u0645\u0627\u0645 \u0634\u062f\u060c \u0641\u0631\u0635\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062f\u0627\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u06cc\u06a9 \u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u06cc\u0627 \u0641\u0648\u0644 \u0628\u0627\u062f\u06cc \u0628\u0627\u0634\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-bda9932a-2f3a-43fd-af7c-e167f05189c9\">\u0646\u0645\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u062a \u062f\u0627\u06cc\u0631\u0647\u200c\u0627\u06cc<\/h3>\n\n\n\n<ul id=\"block-97365cd7-b232-404e-b2e3-6461d97557df\" class=\"wp-block-list\">\n<li>\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647<\/li>\n\n\n\n<li>\u0627\u0633\u06a9\u0627\u062a<\/li>\n\n\n\n<li>\u06a9\u0648\u0647\u0646\u0648\u0631\u062f<\/li>\n\n\n\n<li>\u067e\u0644\u0627\u0646\u06a9 \u0686\u0631\u062e\u0634\u06cc<\/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\/everything-about-circuit-training\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u06cc\u0631\u0647 \u0627\u06cc \u0686\u06cc\u0633\u062a \u0648 \u0622\u0646 \u0631\u0627 \u0686\u0637\u0648\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\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\" id=\"block-287fb696-2852-4a33-8224-7d5776c80117\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0633\u062a\u200c\u0647\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634\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\" id=\"block-f4f76894-3247-4f98-96bc-3b243fbb350b\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0641\u0632\u0648\u062f\u0646\u06cc \u06cc\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634\u06cc\u060c \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u062f\u0631 \u0647\u0631 \u0633\u062a \u0627\u0634\u0627\u0631\u0647 \u062f\u0627\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0646\u06a9\u062a\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0645\u0637\u0631\u062d \u0627\u0633\u062a \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u0633\u062a \u06a9\u0647 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0647\u0631 \u0633\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u06cc\u0627\u0628\u062f\u061b \u0627\u0645\u0627 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062b\u0627\u0628\u062a \u06cc\u0627 \u0631\u0648 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0628\u0627\u0634\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u0627\u0633\u062a\u0631\u0627\u062d\u062a\u06cc \u0645\u062c\u0627\u0632 \u0646\u06cc\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-019705e2-0005-4cf6-9b88-e151f86f9b5b\">\u0646\u0645\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0633\u062a \u0627\u0641\u0632\u0648\u062f\u0646\u06cc<\/h3>\n\n\n\n<ul id=\"block-856315d7-8ae6-443b-bc42-4393655a3ea1\" class=\"wp-block-list\">\n<li>\u0627\u0633\u06a9\u0627\u062a \u0628\u0627 \u0648\u0632\u0646\u0647 \u06f4\u06f0 \u06a9\u06cc\u0644\u0648\u06cc\u06cc: \u0633\u062a \u0627\u0648\u0644 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631<\/li>\n\n\n\n<li>\u0627\u0633\u06a9\u0627\u062a \u0628\u0627 \u0648\u0632\u0646\u0647 \u06f5\u06f5 \u06a9\u06cc\u0644\u0648\u06cc\u06cc: \u0633\u062a \u062f\u0648\u0645 \u06f1\u06f0 \u062a\u06a9\u0631\u0627\u0631<\/li>\n\n\n\n<li>\u0627\u0633\u06a9\u0627\u062a \u0628\u0627 \u0648\u0632\u0646\u0647 \u06f7\u06f0 \u06a9\u06cc\u0644\u0648\u06cc\u06cc: \u0633\u062a \u0633\u0648\u0645 \u06f8 \u062a\u06a9\u0631\u0627\u0631\u0686<\/li>\n<\/ul>\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=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0628\u0627-\u062f\u0645\u0628\u0644-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<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\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\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 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\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>\u0628\u062f\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062e\u0648\u062f \u0646\u06af\u0647 \u062f\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\u0631 \u0648 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u060c \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u06cc\u0627 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0627\u0632 \u0647\u0645 \u0628\u0627\u0632 \u0634\u0648\u062f \u0648 \u06cc\u0627 \u0627\u0632 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u06cc\u062a\u0627\u0646 \u0628\u06cc\u0631\u0648\u0646 \u0628\u0632\u0646\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"16px\"} -->\n<div style=\"height:16px\" 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\/squats-benefits-and-tips\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646<\/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\" id=\"block-9099b661-6cda-4eb6-aa5b-1c79ce1de166\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0633\u062a\u200c\u0647\u0627\u06cc \u06f2\u06f1 (Method 21s)<\/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\" id=\"block-0d2d666c-ef8d-49b0-a7cf-ba5d1628d22b\">\u062f\u0631 \u0633\u062a \u0647\u0627\u06cc \u06f2\u06f1 \u0634\u0645\u0627 \u0627\u0633\u0627\u0633\u0627\u064b \u0639\u0636\u0644\u0647 \u0631\u0627 \u0628\u0627 \u0633\u0647 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u0645\u062e\u062a\u0644\u0641 (ROM) \u062f\u0631 \u06cc\u06a9 \u0633\u062a \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f. \u0647\u062f\u0641 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0645\u062c\u0645\u0648\u0639 \u06f2\u06f1 \u062a\u06a9\u0631\u0627\u0631 \u0631\u0627 \u0628\u0627 \u062a\u0642\u0633\u06cc\u0645 \u0633\u062a \u0628\u0647 \u0633\u0647 \u0642\u0633\u0645\u062a \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f. \u06f7 \u062a\u06a9\u0631\u0627\u0631 \u0627\u0648\u0644 \u062f\u0631 \u0646\u06cc\u0645\u0647 \u067e\u0627\u06cc\u06cc\u0646\u06cc ROM (=\u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc)\u060c \u06f7 \u062a\u06a9\u0631\u0627\u0631 \u062f\u0648\u0645 \u0631\u0648\u06cc \u0646\u06cc\u0645\u0647 \u0628\u0627\u0644\u0627\u06cc\u06cc \u0631\u0627\u0645 (=\u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc) \u0648 \u06f7 \u062a\u06a9\u0631\u0627\u0631 \u0622\u062e\u0631 \u0631\u0648\u06cc \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc \u06a9\u0627\u0645\u0644 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-0d2d666c-ef8d-49b0-a7cf-ba5d1628d22b\">\u0647\u062f\u0641 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u06cc \u0646\u0627\u062a\u0645\u0627\u0645 \u0648 \u062a\u0645\u0627\u0645 (\u06a9\u0627\u0645\u0644) \u062f\u0631 \u06cc\u06a9 \u0633\u062a\u060c \u06cc\u0639\u0646\u06cc \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646 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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 \u0645\u06cc\u0644\u0647 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u0627\u0633\u062a\u060c \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 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-->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0628\u0627\u0644\u0627 \u0622\u0648\u0631\u062f\u0646 \u0645\u06cc\u0644\u0647 \u062a\u0627 \u062c\u0644\u0648\u06cc \u0634\u0627\u0646\u0647\u060c \u0642\u0633\u0645\u062a \u0628\u0627\u0644\u0627\u06cc \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062b\u0627\u0628\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u060c \u0633\u067e\u0633 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632 \u06af\u0631\u062f\u0627\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\/big-arms-workout-plan\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\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\" id=\"block-d287059d-f270-4c16-82d1-71a717cd70ec\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0633\u062a\u200c\u0647\u0627\u06cc \u0645\u062a\u0648\u0627\u0644\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\" id=\"block-2795e295-d923-404b-947a-9495906d8086\">\u0633\u062a\u200c\u0647\u0627\u06cc \u0645\u062a\u0648\u0627\u0644\u06cc \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062c\u062f\u06cc\u062f\u06cc \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0634\u0645\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u06cc \u0645\u0631\u0628\u0648\u0637 \u0628\u0647 \u06cc\u06a9 \u0639\u0636\u0644\u0647 (\u06cc\u0627 \u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc) \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u0647\u0645 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f. \u0628\u0627\u06cc\u062f \u0627\u0632 \u0647\u0631 \u062a\u0645\u0631\u06cc\u0646 \u06cc\u06a9 \u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f \u0648 \u0633\u067e\u0633 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type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0633\u06cc\u0645\u06a9\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>\u0627\u0628\u062a\u062f\u0627 \u0633\u06cc\u0645\u06a9\u0634 \u0631\u0627 \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0648 \u0645\u06cc\u0644\u0647 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\/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u0628\u0627\u0632\u062f\u0645 (\u0628\u06cc\u0631\u0648\u0646\u200c\u062f\u0627\u062f\u0646 \u0646\u0641\u0633) \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u0627\u0647\u06cc\u0686\u0647 \u067e\u0634\u062a \u0628\u0627\u0632\u0648\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u062a\u0627 \u0645\u062d\u0644\u06cc \u06a9\u0647 \u0628\u0647 \u067e\u0627\u0647\u0627 \u0628\u0631\u0633\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0634\u0648\u0646\u062f\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0646\u06cc\u0645\u0647 \u0628\u0627\u0644\u0627\u06cc \u062f\u0633\u062a \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0647\u0645\u0647 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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-get-bigger-arms\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0632\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u06a9\u06cc\u06a9 \u0628\u06a9 \u062f\u0645\u0628\u0644 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u06a9\u06cc\u06a9-\u0628\u06a9-\u062f\u0645\u0628\u0644-\u0631\u0648\u06cc-\u0646\u06cc\u0645\u06a9\u062a.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u06a9\u06cc\u06a9 \u0628\u06a9 \u062f\u0645\u0628\u0644 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:paragraph -->\n<p>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:paragraph -->\n<p>\u0627\u0628\u062a\u062f\u0627 \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0648 \u0628\u0627 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0646\u0650 \u0632\u0627\u0646\u0648 \u0648 \u062f\u0633\u062a \u0633\u0645\u062a 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href=\"https:\/\/fitamin.ir\/mag\/how-to-get-bigger-arms\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0632\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062f\u06cc\u067e \u067e\u0627\u0631\u0627\u0644\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062f\u06cc\u067e-\u067e\u0627\u0631\u0627\u0644\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062f\u06cc\u067e \u067e\u0627\u0631\u0627\u0644\u0644<button class=\"btn btn-link p-0 float-left\" onclick=\"$(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 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\/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0648 \u0633\u0631\u062a\u0627\u0646 \u0646\u06cc\u0632 \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u062f\u061b \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0628\u0627\u06cc\u062f \u0635\u0627\u0641 \u0648 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0645\u0627\u0647\u06cc\u0686\u0647 \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0628\u06cc\u0634\u062a\u0631 \u062f\u0631\u06af\u06cc\u0631 \u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u062f\u0627\u0642\u0644 \u062a\u0627 \u0645\u062d\u0644\u06cc \u06a9\u0647 \u0628\u0627\u0632\u0648 \u0628\u0627 \u0633\u0627\u0639\u062f \u0632\u0627\u0648\u06cc\u0647 \u0646\u0648\u062f \u062f\u0631\u062c\u0647 \u062a\u0634\u06a9\u06cc\u0644 \u062f\u0647\u062f \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0641\u0634\u0627\u0631 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u067e\u0634\u062a \u0628\u0627\u0632\u0648\u0647\u0627 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\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\/best-triceps-exercises\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u0627\u062a \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0628\u0627 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u200c\u062a\u0631\u06cc\u0646 \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0634\u062a \u0628\u0627\u0632\u0648<\/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<h2 class=\"wp-block-heading\" id=\"block-c5b8ffef-51a1-4672-b7c2-a77a6f6cfdf8\">\u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0633\u062a \u0647\u0627\u06cc \u0641\u0631\u0633\u0648\u062f\u06af\u06cc (Burn out set)<\/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\" id=\"block-94de2ca9-a023-4517-a47f-ea2588ecf446\">\u0633\u062a\u200c\u0647\u0627\u06cc \u0641\u0631\u0633\u0648\u062f\u06af\u06cc \u06cc\u0627 \u0647\u0645\u0627\u0646 burnout sets \u060c \u0645\u062c\u0645\u0648\u0639\u0647\u200c\u0627\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9\u200c \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0633\u062a\u200c\u0647\u0627\u06cc \u0641\u0631\u0633\u0648\u062f\u06af\u06cc \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0627 \u0648\u0632\u0646\u0647\u200c\u0627\u06cc \u0634\u0631\u0648\u0639 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u06a9\u0647 \u06f7\u06f5 \u062f\u0631\u0635\u062f \u0648\u0632\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0647\u0646\u06af\u0627\u0645 \u0627\u0646\u062c\u0627\u0645 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f. \u0647\u0646\u06af\u0627\u0645\u06cc \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u062a\u0627 \u062d\u062f \u0646\u0627\u062a\u0648\u0627\u0646\u06cc \u0648 \u0633\u0648\u0632\u0634 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u06f7\u06f5 \u062f\u0631\u0635\u062f \u062d\u062f\u0627\u06a9\u062b\u0631 \u0648\u0632\u0646 \u062e\u0648\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0648\u0632\u0646\u0647 \u0631\u0627 \u06a9\u0645\u06cc \u06a9\u0627\u0647\u0634 \u062f\u0647\u06cc\u062f \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u062a\u0627 \u0632\u0645\u0627\u0646 \u062e\u0633\u062a\u06af\u06cc \u0628\u0639\u062f\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. Burnout sets \u062f\u0631 \u062a\u062d\u0631\u06cc\u06a9 \u0631\u0634\u062f \u0628\u06cc\u0634\u062a\u0631 \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u0648\u062b\u0631\u062a\u0631\u06cc\u0646 \u0647\u0633\u062a\u0646\u062f\u060c \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u062a\u0648\u062c\u0647 \u0628\u0647 \u0627\u06cc\u0646 \u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0633\u062a\u200c\u0647\u0627\u06cc \u0641\u0631\u0633\u0648\u062f\u06af\u06cc \u0631\u0627 \u0646\u0628\u0627\u06cc\u062f \u0647\u0631 \u0631\u0648\u0632 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u060c \u0632\u06cc\u0631\u0627 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0645\u0639\u0631\u0636 \u062e\u0637\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0632\u062f\u06af\u06cc \u0648 \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"block-3edef2d4-4cfd-4525-98c9-45b62164ea46\"><strong>\u0646\u06a9\u062a\u0647:<\/strong> \u0642\u0628\u0644 \u0627\u0632 \u0627\u06cc\u0646\u06a9\u0647 \u0633\u0648\u067e\u0631\u0633\u062a\u200c\u0647\u0627 \u0648 \u0633\u062a\u200c\u0647\u0627\u06cc \u0641\u0631\u0633\u0648\u062f\u06af\u06cc \u0631\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u062e\u0648\u062f \u0628\u06af\u0646\u062c\u0627\u0646\u06cc\u062f\u060c \u0645\u0647\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0628\u062f\u0627\u0646\u06cc\u062f \u0647\u0631 \u062f\u0648\u06cc \u0627\u06cc\u0646 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627 \u0631\u0648\u0634 \u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a\u0647\u200c\u0627\u06cc \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u0628\u0627\u06cc\u062f \u0628\u0627 \u062e\u06cc\u0627\u0644 \u0631\u0627\u062d\u062a \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u06af\u0631 \u062f\u0631 \u062d\u0627\u0644 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u06cc\u0632\u06cc \u0628\u0631\u0627\u06cc \u0627\u062c\u0631\u0627\u06cc \u0633\u0648\u067e\u0631 \u0633\u062a\u200c\u0647\u0627 \u0648 \u0633\u062a \u0647\u0627\u06cc \u0641\u0631\u0633\u0648\u062f\u06af\u06cc \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u06cc\u0627 \u062e\u0627\u0646\u0647 \u0647\u0633\u062a\u06cc\u062f\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0632 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0622\u0632\u0627\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u06cc\u0627\u0631 \u06a9\u0645\u06a9\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-20289680-9361-4b8b-9f95-ab6cb6cf9268\">\u0645\u062b\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u0633\u062a \u0641\u0631\u0633\u0648\u062f\u06af\u06cc<\/h3>\n\n\n\n<ul id=\"block-14b08a28-e83d-4e24-9d20-2ccbab008b53\" class=\"wp-block-list\">\n<li>\u0627\u0633\u06a9\u0627\u062a \u0628\u0627 \u062f\u0645\u0628\u0644 \u06f5\u06f0 \u067e\u0648\u0646\u062f\u06cc \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631<\/li>\n\n\n\n<li>\u0627\u0633\u06a9\u0627\u062a \u0628\u0627 \u062f\u0645\u0628\u0644 \u06f3\u06f5 \u067e\u0648\u0646\u062f\u06cc \u2013 \u062a\u06a9\u0631\u0627\u0631 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0646\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"movement-slider-wrapper\"><div class=\"movement-slider owl-carousel owl-theme\"><div class=\"item\"><video title=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0627\u0633\u06a9\u0648\u0627\u062a-\u0628\u0627-\u062f\u0645\u0628\u0644-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0627\u0633\u06a9\u0648\u0627\u062a \u062f\u0645\u0628\u0644<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\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\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 \u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0645\u0646\u0627\u0633\u0628 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\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>\u0628\u062f\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062e\u0648\u062f \u0646\u06af\u0647 \u062f\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\u0631 \u0648 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f\u060c \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0648 \u06cc\u0627 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0627\u0632 \u0647\u0645 \u0628\u0627\u0632 \u0634\u0648\u062f \u0648 \u06cc\u0627 \u0627\u0632 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u06cc\u062a\u0627\u0646 \u0628\u06cc\u0631\u0648\u0646 \u0628\u0632\u0646\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:spacer {\"height\":\"16px\"} -->\n<div style=\"height:16px\" 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\/squats-benefits-and-tips\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0628\u0627\u0633\u0646<\/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\" id=\"\u0633\u06cc\u0633\u062a\u0645-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u062f\u0631-\u0641\u06cc\u062a\u0627\u0645\u06cc\u0646\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 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\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<h3 class=\"wp-block-heading\" id=\"\u0646\u0645\u0648\u0646\u0647-\u0633\u06cc\u0633\u062a\u0645-\u0647\u0627\u06cc-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u0628\u0631\u0646\u0627\u0645\u0647-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc-\u0641\u06cc\u062a\u0627\u0645\u06cc\u0646\">\u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u0686\u0646\u062f \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0634\u0627\u0645\u0644 <strong>\u0633\u0648\u200d\u200d\u067e\u0631\u0633\u062a \u2013 <a href=\"https:\/\/fitamin.ir\/mag\/what-is-tri-set-training-system\/\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/what-is-tri-set-training-system\/\">\u062a\u0631\u06cc \u0633\u062a<\/a> \u0640 \u0647\u0631\u0645\u06cc \u2013 \u067e\u06cc\u0634 \u062e\u0633\u062a\u06af\u06cc \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/post-exhaust-training-system\/\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/post-exhaust-training-system\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u067e\u0633 \u062e\u0633\u062a\u06af\u06cc<\/a><\/strong> \u0627\u0633\u062a. \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0637\u0628\u0642 \u0634\u0631\u0627\u06cc\u0637 \u062c\u0633\u0645\u0627\u0646\u06cc\u060c \u0633\u0627\u0628\u0642\u0647 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\u0647\u0627\u0644\u062a\u0631  <\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u0641\u0644\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631<\/td><\/tr><tr><td> \u0634\u0646\u0627\u0633\u0648\u0626\u062f\u06cc <\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u067e\u0631\u0633\u06cc* \u067e\u0634\u062a \u0628\u0627\u0632\u0648\u0647\u0627\u0644\u062a\u0631 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647<\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631<\/td><\/tr><tr><td> \u062c\u0644\u0648\u0628\u0627\u0632\u0648\u0647\u0627\u0644\u062a\u0631 * \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 <\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u06a9\u0631\u0627\u0646\u0686 <\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/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=\"\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u06cc\u0646\u0647-\u0647\u0627\u0644\u062a\u0631-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<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\u0631 \u0631\u0648\u06cc \u06cc\u06a9 \u0645\u06cc\u0632 \u0635\u0627\u0641 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0627\u0632 \u0647\u0645 \u062f\u0631 \u062d\u062f \u0645\u0639\u0645\u0648\u0644\u06cc \u0628\u0627\u0634\u062f\u060c \u06a9\u0645\u06cc \u0628\u0627\u0632\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u060c \u0628\u0647 \u0646\u062d\u0648\u06cc \u06a9\u0647 \u062f\u0631 \u0645\u06cc\u0627\u0646\u0647\u200c\u06cc \u062d\u0631\u06a9\u062a\u060c \u06cc\u06a9 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0628\u06cc\u0646 \u0628\u0627\u0632\u0648 \u0648 \u0633\u0627\u0639\u062f \u0627\u06cc\u062c\u0627\u062f \u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0627\u0632 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u062c\u062f\u0627 \u06a9\u0631\u062f\u0647 \u0648 \u0622\u0646 \u0631\u0627 \u0645\u0642\u0627\u0628\u0644 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b 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\u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0647\u0627\u0644\u062a\u0631 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0647\u0645\u0647 \u062d\u0627\u0644\u062a \u062f\u0631 \u06a9\u0646\u062a\u0631\u0644 \u0634\u0645\u0627 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0645\u0627\u0646\u06cc\u200c\u06a9\u0647 \u062a\u0639\u062f\u0627\u062f \u0645\u0637\u0644\u0648\u0628 \u062a\u06a9\u0631\u0627\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u06cc\u062f\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0631 \u062c\u0627\u06cc \u062e\u0648\u062f \u0628\u06af\u0630\u0627\u0631\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\/best-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647\u0647\u0627\u0644\u062a\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u0647\u0627\u0644\u062a\u0631<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\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\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>\u0648\u0632\u0646\u0647 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631 \u0631\u0648\u06cc \u0647\u0627\u0644\u062a\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u067e\u0627\u0647\u0627 \u0635\u0627\u0641 \u0648 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f \u06cc\u0627 \u0631\u0648\u06cc \u0645\u062d\u0644 \u0642\u0631\u0627\u0631\u06af\u06cc\u0631\u06cc \u067e\u0627\u0647\u0627 \u06af\u0630\u0627\u0631\u062f\u0647 \u0634\u062f\u0647\u060c \u0631\u0648\u06cc \u0645\u06cc\u0632 \u0628\u0627\u0644\u0627\u0633\u06cc\u0646\u0647 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0645\u0631 \u0628\u0627\u06cc\u062f \u0642\u0648\u0633 \u062f\u0627\u0634\u062a\u0647 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\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 -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0641\u0644\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0641\u0644\u0627\u06cc-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0641\u0644\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\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 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 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0631\u0648\u0627\u0646\u0647 (\u0628\u0627\u062a\u0631\u0641\u0644\u0627\u06cc) \u06a9\u0645\u0631 \u0635\u0627\u0641 \u0648 \u0628\u0647 \u067e\u0634\u062a \u062f\u0633\u062a\u06af\u0627\u0647 \u0686\u0633\u0628\u06cc\u062f\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u0647\u200c\u0647\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 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\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0646\u0632\u062f\u06cc\u06a9 \u0648 \u0639\u0636\u0644\u0627\u062a \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\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\/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=\"\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0634\u0646\u0627-\u0633\u0648\u0626\u062f\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc<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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0637\u0648\u0631\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u062f\u0631 \u0641\u0627\u0635\u0644\u0647 \u062d\u062f\u0648\u062f \u06f9\u06f0 \u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631\u06cc \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u062c\u0627\u06cc\u06cc\u200c\u06a9\u0647 \u0646\u0627\u062d\u06cc\u0647 \u0633\u06cc\u0646\u0647 \u0647\u0646\u0648\u0632 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0646\u0631\u0633\u06cc\u062f\u0647\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u062f\u0647 \u0648 \u0645\u0627\u0647\u06cc\u0686\u0647 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0645\u06a9\u062b\u06cc \u0645\u062e\u062a\u0635\u0631 \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647\u060c 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\u0634\u06a9\u0645<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u067e\u0631\u0633\u06cc\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u067e\u0631\u0633\u06cc.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u067e\u0631\u0633\u06cc<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 \u0631\u0648\u06cc \u0645\u06cc\u0632 \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u062c\u062f\u0627 \u06a9\u0631\u062f\u0646\u0650 \u0647\u0627\u0644\u062a\u0631 \u0627\u0632 \u062c\u0627\u06cc \u0622\u0646\u060c \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0647\u0645 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0642\u0631\u06cc\u0628\u0627 \u0647\u0645 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u062f \u06cc\u0627 \u0647\u0645 \u0639\u0631\u0636 \u0633\u06cc\u0646\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646\u0650 \u0647\u0627\u0644\u062a\u0631\u060c \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u062f\u0645 (\u062f\u0627\u062e\u0644 \u06a9\u0634\u06cc\u062f\u0646 \u0646\u0641\u0633)\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u062a\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0648\u0633\u0637 \u0633\u06cc\u0646\u0647 \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>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u062f\u0646\u060c \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0627\u062b\u06cc\u0631 \u0628\u0631 \u0631\u0648\u06cc \u0645\u0627\u0647\u06cc\u0686\u0647 \u067e\u0634\u062a \u0628\u0627\u0632\u0648\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u062c\u0645\u0639 \u0648 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u0645\u06a9\u062b\u06cc \u0645\u062e\u062a\u0635\u0631 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0631\u0627\u06cc \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0645\u06cc\u0644\u0647 \u0627\u0632 \u0645\u0627\u0647\u06cc\u0686\u0647 \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \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\/how-to-get-bigger-arms\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0632\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u0628\u0627\u0632\u0648-\u0647\u0627\u0644\u062a\u0631-\u062e\u0648\u0627\u0628\u06cc\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a<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\":\"14px\"} -->\n<div style=\"height:14px\" 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>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u067e\u0634\u062a \u0628\u062e\u0648\u0627\u0628\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0635\u0627\u0641 \u0648 \u0639\u0645\u0648\u062f \u0628\u0631 \u0628\u062f\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0622\u0631\u0646\u062c \u062b\u0627\u0628\u062a \u0628\u0627\u0634\u062f \u0648 \u0645\u06cc\u0644\u0647 \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0635\u0627\u0641 \u0648 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632 \u06af\u0631\u062f\u0627\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\/how-to-get-bigger-arms\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0632\u0648<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648\u0628\u0627\u0632\u0648\u0647\u0627\u0644\u062a\u0631-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-1.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\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 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 \u0645\u06cc\u0644\u0647 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u0627\u0633\u062a\u060c \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f 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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\/big-arms-workout-plan\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/01\/video_2022-01-20_10-11-04.\u062c\u0644\u0648\u0628\u0627\u0632\u0648-\u062f\u0645\u0628\u0644\u0627\u06cc\u0633\u062a\u0627\u062f\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\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 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 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648  \u0648 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u062b\u0627\u0628\u062a \u0628\u0627\u0634\u062f \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0627 \u062c\u0627\u06cc\u06cc \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u06a9\u0647 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\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u06a9\u0631\u0627\u0646\u0686\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u06a9\u0631\u0627\u0646\u0686.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u0631\u0627\u0646\u0686<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>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0627\u0633\u062a\u060c \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 \u06a9\u0646\u0627\u0631 \u06af\u0648\u0634\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0647 \u0633\u0645\u062a 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\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><\/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\">\u062c\u0644\u0633\u0647 \u062f\u0648\u0645<\/h4>\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><thead><tr><th>\u062d\u0631\u06a9\u062a<\/th><th>\u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td> \u0642\u0627\u06cc\u0642\u06cc <\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0633\u062a \u0628\u0627\u0632 <\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u0632\u06cc\u0631\u0628\u063a\u0644 \u0647\u0627\u0644\u062a\u0631\u062e\u0645 * \u0641\u06cc\u0633 \u067e\u0648\u0644 <\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062f\u0645\u0628\u0644 \u062a\u06a9 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a<\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 <\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 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type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0642\u0627\u06cc\u0642\u06cc<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\u0631 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u00a0\u0633\u067e\u0633 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 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\/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u06a9\u0634\u06cc\u062f\u0646\u0650 \u062f\u0633\u062a\u0647 \u0628\u0647 \u0633\u0645\u062a \u0634\u06a9\u0645 \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u0628\u06cc\u0631\u0648\u0646 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647 \u0628\u0627\u06cc\u062f \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u06a9\u0634\u06cc\u062f\u0647 \u0634\u062f\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0646\u0642\u0637\u0647 \u067e\u0627\u06cc\u0627\u0646 \u062d\u0631\u06a9\u062a\u060c \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 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--><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0633\u062a \u0628\u0627\u0632 \u062c\u0644\u0648\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0632\u06cc\u0631\u0628\u063a\u0644-\u0633\u06cc\u0645\u06a9\u0634-\u062f\u0633\u062a-\u0628\u0627\u0632-\u062c\u0644\u0648.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0633\u062a \u0628\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>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0645\u06cc\u0644\u0647 \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u062f\u0627\u0631\u06cc\u062f \u0628\u0647 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u06a9\u0634\u0634 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0642\u0633\u0645\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u0646\u062f\u0647 \u0632\u0627\u0646\u0648 \u0631\u0627 \u0628\u0647 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0646\u0627\u0633\u0628 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 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\/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\/full-body-workout-using-the-cable-extension-machine\/\" 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\u0645\u06a9\u0634 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u062f\u0646 \u06a9\u0644 \u0628\u062f\u0646<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0632\u06cc\u0631 \u0628\u063a\u0644 \u062e\u0645 \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0632\u06cc\u0631\u0628\u063a\u0644-\u062e\u0645-\u0647\u0627\u0644\u062a\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631 \u0628\u063a\u0644 \u062e\u0645 \u0647\u0627\u0644\u062a\u0631<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>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u06a9\u0641 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\u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0628\u0627 \u0632\u0645\u06cc\u0646 \u0645\u0648\u0627\u0632\u06cc \u0628\u0627\u0634\u062f\u060c \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0631 \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u062a\u0627 \u0646\u06af\u0627\u0647 \u0634\u0645\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0648 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0627\u0644\u062a\u0631 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0645\u0642\u0627\u0628\u0644 \u0634\u0645\u0627 \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627 \u0628\u062f\u0646 \u0648 \u0632\u0645\u06cc\u0646 \u0632\u0627\u0648\u06cc\u0647 \u0639\u0645\u0648\u062f \u062f\u0627\u0631\u0646\u062f\u060c 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href=\"https:\/\/fitamin.ir\/mag\/work-your-lats\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0645\u0648\u0632\u0634 \u062d\u0631\u06a9\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644 \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a \u0644\u062a<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0641\u06cc\u0633 \u067e\u0648\u0644 \u0637\u0646\u0627\u0628\u06cc (\u0633\u06cc\u0645\u06a9\u0634)\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0641\u06cc\u0633-\u067e\u0648\u0644-\u0633\u06cc\u0645\u06a9\u0634.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0641\u06cc\u0633 \u067e\u0648\u0644 \u0637\u0646\u0627\u0628\u06cc (\u0633\u06cc\u0645\u06a9\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>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0642\u0631\u0642\u0631\u0647 \u0633\u06cc\u0645\u06a9\u0634 \u062f\u0631 \u0646\u0642\u0637\u0647 \u0628\u0627\u0644\u0627 \u0648 \u0631\u0648\u0628\u0647\u200c\u0631\u0648\u06cc \u0635\u0648\u0631\u062a \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f \u0648 \u062f\u0633\u062a\u06af\u06cc\u0631\u0647 \u0637\u0646\u0627\u0628\u06cc \u0628\u0647 \u0622\u0646 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class=\"item\"><video title=\"\u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062a\u06a9 \u062f\u0633\u062a \u062f\u0645\u0628\u0644 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0632\u06cc\u0631\u0628\u063a\u0644-\u062e\u0645-\u062f\u0645\u0628\u0644-\u062a\u06a9\u0631\u0648\u06cc-\u0646\u06cc\u0645\u06a9\u062a.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0632\u06cc\u0631\u0628\u063a\u0644 \u062e\u0645 \u062a\u06a9 \u062f\u0633\u062a \u062f\u0645\u0628\u0644 \u0631\u0648\u06cc \u0646\u06cc\u0645\u06a9\u062a<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 \u06a9\u0645\u06cc \u062e\u0645 \u0634\u0648\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u0628\u0627\u0633\u0646 \u0628\u0647 \u0639\u0642\u0628 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0634\u062f\u0647 \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u06a9\u0645\u06cc \u062e\u0645 \u0628\u0627\u0634\u0646\u062f\u060c \u0648\u0644\u06cc \u0627\u0632 \u067e\u0646\u062c\u0647\u200c\u0647\u0627 \u0628\u06cc\u0631\u0648\u0646 \u0646\u0632\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u06cc\u06a9 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\u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u0647\u0627 \u0628\u0627 \u062f\u0633\u062a \u0686\u067e \u0628\u0647 \u067e\u0627\u06cc\u0627\u0646 \u0631\u0633\u06cc\u062f\u060c \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631 \u0645\u0634\u0627\u0628\u0647\u06cc \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\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\/what-is-caffeine\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u0627\u0641\u0626\u06cc\u0646 \u0686\u0647 \u062a\u0627\u062b\u06cc\u0631\u06cc \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u0633\u0631\u0634\u0627\u0646\u0647-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\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 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>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0627\u0633\u062a \u062f\u0631 \u0647\u0631 \u062f\u0633\u062a \u062e\u0648\u062f \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644 \u0631\u0627 \u062a\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0633\u0631 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u06cc\u062f\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u0632 \u0648 \u0632\u0627\u0648\u06cc\u0647 \u062d\u062f\u0648\u062f \u06f9\u06f0 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{\"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\u0631 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0633\u062a\u06af\u06cc\u0631\u0647\u200c\u0647\u0627\u06cc \u06a9\u0646\u0627\u0631 \u062e\u0648\u062f \u0631\u0627 \u06af\u0631\u0641\u062a\u0647\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u062e\u0645 \u0648 \u062f\u0631 \u06cc\u06a9 \u0631\u0627\u0633\u062a\u0627 \u0628\u0627 \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0648\u062f\u060c \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a 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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\/best-workouts-for-bigger-shoulders\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06f6 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u062d\u062c\u0645\u06cc + \u0622\u0645\u0648\u0632\u0634 \u062a\u0635\u0648\u06cc\u0631\u06cc \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u0634\u0627\u0646\u0647 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0646\u0634\u0631 \u062c\u0627\u0646\u0628 \u062f\u0645\u0628\u0644\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0646\u0634\u0631-\u062c\u0627\u0646\u0628-\u062f\u0645\u0628\u0644.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0646\u0634\u0631 \u062c\u0627\u0646\u0628 \u062f\u0645\u0628\u0644<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 \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>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u062f\u0648 \u062f\u0633\u062a \u062e\u0648\u062f \u0628\u06af\u06cc\u0631\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 \u06a9\u0645\u06cc \u0627\u0632 \u0622\u0631\u0646\u062c \u062e\u0645 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0637\u0631\u0641\u06cc\u0646 \u062a\u0627 \u062d\u062f\u06cc \u06a9\u0647 \u062f\u0633\u062a \u0648 \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u062f\u0631 \u06cc\u06a9 \u0631\u0627\u0633\u062a\u0627 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u0646\u062f 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-->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u06cc\u06a9 \u062c\u0641\u062a \u062f\u0645\u0628\u0644 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u0632 \u06a9\u0645\u0631 \u062e\u0645 \u0634\u0648\u06cc\u062f \u0628\u0647\u200c\u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u067e\u0634\u062a\u062a\u0627\u0646 \u0635\u0627\u0641 \u0648 \u0633\u0631 \u0648 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0645\u0642\u062f\u0627\u0631\u06cc \u0632\u0627\u0646\u0648\u0647\u0627\u06cc\u062a\u0627\u0646 \u0646\u06cc\u0632 \u062e\u0645 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u062f\u0646\u062a\u0627\u0646 \u0645\u0648\u0627\u0632\u06cc \u0632\u0645\u06cc\u0646 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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 \u0634\u06a9\u0645 \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 \u0628\u0647 \u0635\u0648\u0631\u062a \u06a9\u0634\u06cc\u062f\u0647 \u062f\u0631 \u062c\u0644\u0648\u06cc \u0628\u062f\u0646 \u06cc\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u0635\u0648\u0631\u062a \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0633\u0631 \u0648 \u0633\u06cc\u0646\u0647 \u0648 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0645\u0642\u062f\u0627\u0631\u06cc \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\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\/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><\/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\">\u062c\u0644\u0633\u0647 \u0633\u0648\u0645<\/h4>\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><thead><tr><th>\u062d\u0631\u06a9\u062a<\/th><th>\u062a\u06a9\u0631\u0627\u0631<\/th><\/tr><\/thead><tbody><tr><td> \u062c\u0644\u0648 \u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u067e\u0631\u0633 \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 * \u0647\u0627\u06af \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td>  \u067e\u0634\u062a \u067e\u0627 \u0645\u0627\u0634\u06cc\u0646 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 <\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u06a9\u06cc\u06a9 \u0628\u06a9 \u062f\u0633\u062a\u06af\u0627\u0647<\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u0647\u06cc\u067e \u062a\u0631\u0627\u0633\u062a <\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/td><\/tr><tr><td> \u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 <\/td><td> \u06f3 \u0633\u062a \u0628\u0627 \u06f8-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 <\/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\u0644\u0648\u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u062c\u0644\u0648-\u067e\u0627-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u062c\u0644\u0648\u067e\u0627 \u062f\u0633\u062a\u06af\u0627\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 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 \u0648\u0632\u0646\u0647 \u0645\u0646\u0627\u0633\u0628 \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0631\u062f\u0647\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0645\u062d\u0644 \u0645\u0646\u0627\u0633\u0628 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647\u060c \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u062c\u0644\u0648 \u067e\u0627 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u06af\u06cc\u0631\u0647\u200c\u0647\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627\u06cc\u062f \u0645\u062d\u0644 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0646 \u067e\u0627 \u0631\u0627 \u0628\u0647 \u06af\u0648\u0646\u0647 \u0627\u06cc \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u067e\u064e\u062f\u060c \u0631\u0648\u06cc \u0645\u0686 \u067e\u0627\u06cc \u0634\u0645\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u06cc\u0646 \u062c\u0644\u0648 \u067e\u0627 \u0648 \u0633\u0627\u0642 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062a\u0634\u06a9\u06cc\u0644 \u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u062b\u0627\u0628\u062a \u0627\u0633\u062a\u060c \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u0627\u0647\u06cc\u0686\u0647 \u062c\u0644\u0648 \u067e\u0627\u060c \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u06a9\u0634\u06cc\u062f\u0647 \u062f\u0631 \u0622\u0648\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0644\u062d\u0638\u0647\u200c\u0627\u06cc \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f\u060c \u0628\u0647\u200c\u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b<\/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\/tips-for-bigger-calves\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0631\u0633 \u067e\u0627 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0631\u0633-\u067e\u0627.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0631\u0633 \u067e\u0627 \u062f\u0633\u062a\u06af\u0627\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 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\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u067e\u0631\u0633 \u067e\u0627 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0641\u0627\u0635\u0644\u0647 \u067e\u0627\u0647\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0633\u0631\u0634\u0627\u0646\u0647 \u0627\u0633\u062a\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li> \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0627\u0632 \u062d\u0627\u0644\u062a \u0642\u0641\u0644 \u062e\u0627\u0631\u062c \u06a9\u0631\u062f\u0647 \u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u067e\u0627\u0647\u0627 \u06a9\u0627\u0645\u0644\u0627 \u06a9\u0634\u06cc\u062f\u0647 \u0634\u0648\u0646\u062f\u060c \u0622\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0642\u0641\u0644 \u0646\u06a9\u0646\u06cc\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u0647\u0645\u0632\u0645\u0627\u0646 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644 \u062f\u0645 (\u062f\u0627\u062e\u0644 \u06a9\u0634\u06cc\u062f\u0646 \u0646\u0641\u0633) \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u062c\u0644\u0648 \u067e\u0627 \u0648 \u0633\u0627\u0642 \u0632\u0627\u0648\u06cc\u0647 \u0646\u0648\u062f \u062f\u0631\u062c\u0647 \u062a\u0634\u06a9\u06cc\u0644 \u062f\u0647\u0646\u062f\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062f\u0627\u062e\u0644 \u062c\u0645\u0639 \u06a9\u0646\u06cc\u061b <\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062d\u0627\u0644 \u0628\u0627 \u0648\u0627\u0631\u062f \u06a9\u0631\u062f\u0646 \u0646\u06cc\u0631\u0648 \u0628\u0647 \u062f\u0633\u062a\u06af\u0627\u0647 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627\u060c \u0642\u0633\u0645\u062a \u0645\u062a\u062d\u0631\u06a9 \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\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\/tips-for-bigger-calves\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a\n<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0633\u0627\u0642 \u0647\u0627\u06af\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u0633\u0627\u0642-\u0647\u0627\u06af.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0642 \u0647\u0627\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\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0646\u062c\u0627\u0645-\u062d\u0631\u06a9\u062a\">\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\u200c\u0635\u0648\u0631\u062a \u0628\u0631\u0639\u06a9\u0633 \u0628\u0631 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0628\u0647 \u062a\u0634\u06a9 \u062f\u0633\u062a\u06af\u0627\u0647 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0637\u0648\u0631\u06cc \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u06a9\u0647 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0648\u06cc \u0644\u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0635\u0641\u062d\u0647 \u0628\u0627\u0634\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u067e\u0633 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0635\u0641\u062d\u0647 \u0631\u0627 \u0627\u0632 \u062c\u0627\u06cc \u062e\u0648\u062f \u062c\u062f\u0627 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0627\u0632 \u062d\u0627\u0644\u062a \u0642\u0641\u0644 \u062e\u0627\u0631\u062c \u0646\u06a9\u0646\u06cc\u062f \u062a\u0627 \u0627\u0645\u0646\u06cc\u062a \u062d\u0641\u0638 \u0634\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0631 \u062a\u0645\u0627\u0645 \u0645\u062f\u062a\u060c \u0628\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0627\u0645\u0644\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0633\u06cc\u0646\u0647 \u0648 \u0634\u06a9\u0645\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0646\u06cc\u0645\u06a9\u062a \u062f\u0633\u062a\u06af\u0627\u0647 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f\u061b \u0627\u06cc\u0646 \u0645\u062d\u0644 \u0634\u0631\u0648\u0639 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u060c \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u0628\u062f\u0647\u06cc\u062f\u060c \u062a\u0627 \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u062f\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u062c\u0627\u06cc \u0645\u0645\u06a9\u0646 \u0628\u0627\u0644\u0627 \u0628\u0631\u0648\u0646\u062f. \u0633\u067e\u0633 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u06a9\u0627\u0645\u0644 \u06a9\u0631\u062f\u0646 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u060c \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u062f\u0631 \u0642\u0631\u0627\u0631 \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\/tips-for-bigger-calves\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u067e\u0634\u062a-\u067e\u0627-\u062e\u0648\u0627\u0628\u06cc\u062f\u0647-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u067e\u0634\u062a \u067e\u0627 \u062e\u0648\u0627\u0628\u06cc\u062f\u0647 \u062f\u0633\u062a\u06af\u0627\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(this).next().slideToggle('slow')\">\u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062d\u0631\u06a9\u062a<\/button><div class=\"movement-content\" style=\"display:none\"><!-- wp:heading -->\n<h4 class=\"wp-block-heading\">\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u062f\u0633\u062a\u06af\u0627\u0647 \u0631\u0627 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0642\u062f \u062e\u0648\u062f \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0631\u062f\u0647\u060c \u0633\u067e\u0633 \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item 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\u0628\u06a9 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u067e\u0627 \u0635\u0627\u0641 \u062f\u0633\u062a\u06af\u0627\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/10\/\u06a9\u06cc\u06a9-\u0628\u06a9-\u0627\u06cc\u0633\u062a\u0627\u062f\u0647-\u067e\u0627-\u0635\u0627\u0641-\u062f\u0633\u062a\u06af\u0627\u0647.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u06a9\u06cc\u06a9 \u0628\u06a9 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u067e\u0627 \u0635\u0627\u0641 \u062f\u0633\u062a\u06af\u0627\u0647<button class=\"btn btn-link p-0 float-left\" onclick=\"$(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 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 \u0637\u0648\u0631\u06cc \u0631\u0648\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u06a9\u0647 \u067e\u062f \u062f\u0633\u062a\u06af\u0627\u0647\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0633\u0627\u0642 \u067e\u0627\u06cc \u0634\u0645\u0627 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06a9\u0646\u0648\u0646 \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0635\u0627\u0641 \u0628\u0647 \u0639\u0642\u0628 \u0628\u0628\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0627\u0644\u0627\u062a\u0646\u0647\u200c\u062a\u0627\u0646 \u062b\u0627\u0628\u062a \u0628\u0645\u0627\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u200c\u062f\u0627\u062f\u0646 \u06cc\u06a9 \u067e\u0627\u060c \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0646\u06cc\u0632 \u0627\u0646\u062c\u0627\u0645 \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=\"\u0647\u06cc\u067e \u062a\u0631\u0627\u0633\u062a \u0647\u0627\u0644\u062a\u0631\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0647\u06cc\u067e-\u062a\u0631\u0627\u0633\u062a-\u0647\u0627\u0644\u062a\u0631.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0647\u06cc\u067e \u062a\u0631\u0627\u0633\u062a \u0647\u0627\u0644\u062a\u0631<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:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\u0627\u0628\u062a\u062f\u0627 \u0628\u0631\u0627\u06cc \u0642\u0631\u0627\u0631\u06af\u06cc\u0631\u06cc \u062f\u0631 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0646\u06cc\u0645\u06a9\u062a \u067e\u0634\u062a \u0633\u0631 \u0634\u0645\u0627 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u06cc\u06a9 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0631\u0648\u06cc \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0627\u06af\u0631 \u0627\u0632 \u067e\u064e\u062f \u062f\u0648\u0631 \u0647\u0627\u0644\u062a\u0631 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u060c \u062f\u0631 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0645\u062a\u0631 \u0627\u0630\u06cc\u062a \u062e\u0648\u0627\u0647\u06cc\u062f \u0634\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0686\u0631\u062e\u0627\u0646\u062f\u0647 \u062a\u0627 \u062f\u0642\u06cc\u0642\u0627 \u0628\u0627\u0644\u0627\u06cc \u0644\u06af\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u062f\u060c \u0633\u067e\u0633 \u0628\u0647 \u0646\u06cc\u0645\u06a9\u062a \u062a\u06a9\u06cc\u0647 \u062f\u0647\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0637\u0648\u0631\u06cc\u200c\u06a9\u0647 \u067e\u0633 \u0627\u0632 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0646\u0650 \u062f\u0633\u062a\u200c\u0647\u0627 \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0644\u0627\u06cc \u0622\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u0646\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0647\u06cc\u0686 \u0641\u0634\u0627\u0631\u06cc \u0646\u0628\u0627\u06cc\u062f \u0631\u0648\u06cc \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u0628\u0627\u0632\u0648\u0647\u0627\u06cc \u0634\u0645\u0627 \u0628\u0627\u0634\u062f \u0648 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a\u06cc \u0628\u0647 \u0646\u06cc\u0645\u06a9\u062a \u062a\u06a9\u06cc\u0647 \u06a9\u0646\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0628\u0627 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u0644\u06af\u0646 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 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href=\"https:\/\/fitamin.ir\/mag\/best-quadriceps-exercises-to-build-stronger-thighs\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u06af\u0648\u0646\u0647 \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646 \u0631\u0627 \u0642\u0648\u06cc \u06a9\u0646\u06cc\u0645\u061f\r\n<\/a><\/div>\n<!-- \/wp:shortcode --><\/div><\/div><\/div><div class=\"item\"><video title=\"\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\" autoplay loop muted><source data-src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/09\/\u0633\u0627\u06422.mp4\" type=\"video\/mp4\"><\/video><div class=\"item-caption\">\u0633\u0627\u0642 \u0627\u06cc\u0633\u062a\u0627\u062f\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 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 \u067e\u0627\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0632 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0631\u0648\u06cc \u06cc\u06a9 \u0644\u0628\u0647 \u06a9\u0645 \u0627\u0631\u062a\u0641\u0627\u0639 \u0648 \u06cc\u0627 \u0633\u06a9\u0648 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u062a\u0627 \u06a9\u0634\u0634 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0627 \u062d\u06cc\u0646 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u062a\u062c\u0631\u0628\u0647 \u06a9\u0646\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\u0647 \u06a9\u0645\u0631\u062a\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u061b<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0631\u0648\u06cc \u067e\u0646\u062c\u0647\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u0644\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\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 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u06cc\u06a9 \u062a\u06a9\u06cc\u0647\u200c\u06af\u0627\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\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\/tips-for-bigger-calves\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0642\u0648\u06cc\u062a \u0633\u0627\u0642 \u067e\u0627\u06cc \u0636\u0639\u06cc\u0641 \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a<\/a><\/div>\n\n<!-- \/wp:shortcode -->\n\n<!-- wp:spacer {\"height\":\"15px\"} -->\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer --><\/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<p class=\"wp-block-paragraph\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/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\">\u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0627\u0647\u062f\u0627\u0641 \u0648 \u0648\u06cc\u0698\u06af\u06cc\u200c\u0647\u0627\u06cc \u062c\u0633\u0645\u0627\u0646\u06cc\u200c\u0634\u0627\u0646 \u0628\u0627 \u0633\u06cc\u0633\u062a\u0645\u200c \u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u062e\u062a\u0644\u0641\u06cc \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0647\u0627 \u0634\u0628\u0627\u0647\u062a \u0648 \u062a\u0641\u0627\u0648\u062a\u200c\u0647\u0627\u06cc\u06cc \u0628\u0627 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u062f\u0627\u0631\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0647\u0645\u0647 \u0627\u0637\u0644\u0627\u0639\u0627\u062a \u0631\u0627 \u062f\u0631\u0628\u0627\u0631\u0647 \u0627\u0646\u0648\u0627\u0639 \u0633\u06cc\u0633\u062a\u0645 \u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u062e\u062a\u0644\u0641 \u0628\u0647 \u0634\u0645\u0627 \u06af\u0641\u062a\u0647\u200c\u0627\u06cc\u0645. \u0647\u0645\u0686\u0646\u06cc\u0646 \u062f\u0631 \u0622\u062e\u0631 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u0645 \u06a9\u0647 \u0627\u0632 \u0633\u06cc\u0633\u062a\u0645\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0647 \u0635\u0648\u0631\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \u062e\u0648\u062f\u062a\u0627\u0646\u060c \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u0645 \u06a9\u0647 \u062d\u062a\u0645\u0627 \u0645\u0637\u0644\u0628 \u0628\u0627\u0644\u0627 \u0631\u0627 \u0628\u0627 \u062f\u0642\u062a \u0628\u062e\u0648\u0627\u0646\u06cc\u062f \u0648 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0635\u0645\u06cc\u0645 \u0631\u0627 \u0628\u06af\u06cc\u0631\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.bodybuilding.com\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Bodybuilding<\/a> &#8211; <a href=\"https:\/\/www.muscleandfitness.com\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Muscle &amp; Fitness<\/a> &#8211; <a href=\"https:\/\/ifbb.com\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">IFBB <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u0627 \u0645\u0639\u0631\u0648\u0641\u200c\u062a\u0631\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0646\u06cc\u0627 \u0648 \u0628\u0639\u062f \u0647\u0645 \u0627\u0646\u062a\u062e\u0627\u0628 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0634\u06cc\u0648\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0631\u0627\u0647\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc\u200c\u0634\u062f\u0646 \u0648 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0647\u062f\u0641\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u06cc\u062f. \u06af\u0631\u0648\u0647 \u0648\u0631\u0632\u0634\u06cc \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0627 \u0645\u0639\u0631\u0641\u06cc \u067e\u0631\u0637\u0631\u0641\u062f\u0627\u0631\u062a\u0631\u06cc\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":19538,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2,5],"tags":[212],"class_list":["post-8057","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-science","tag-212"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/8057","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=8057"}],"version-history":[{"count":99,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/8057\/revisions"}],"predecessor-version":[{"id":82040,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/8057\/revisions\/82040"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/19538"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=8057"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=8057"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=8057"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}